:-)

Ran the ol' WordPerfect 5 mile Loop.  I think the is the first real run outside this season.  Was good to get out, pathetic that its the first!

Outside is noticeably different from the indoor track at the fitness center.  Had some uphills and some downs.  Will do this route a lot, and add 1/2/3 miles here and there.

37:07.  Splits (7:38, 7:11, 7:22, 7:21, 7:16) avg: 7:21

Great day to be outside!

Ran the same route as yesterday.  Was going to alter, but woke up late and decide this would be the easiest/quickest way.  Legs are tired post run.  Good sign I'm not out running enough.  Sooo, two days in a row, I'm shooting for 5 in a row.  Should be good and tired on Sun!  Yeah!

Don't have the details off my watch yet, but I do remember a 6:59 mile.  If I remember correctly the avg pace was 7:11.  

Have a great day!

Ran the dirt road that goes next to the Murdock canal.  The canal goes from N Orem up to like the point of the  mountain (I think).  Its possible to make a nice long run out of that.  I just wanted to see how the dirt was, if it was muddy or dry.  It was dry.  But as I look out the window, it is snowing.  So may not be a viable option for tomorrows run.

I haven't decided if I am going to go run the JRP or somewhere else.

Held a pretty ok pace today.  Ok run, probably should have gone and extra couple miles.

 

Ave pace 7:23 min/mi

Wanted to run with Kelly, but she was only going to run 5,6,7 miles depending how she felt, so I got up early and drove up to her area and ran 5 before Kelly and her crew started, then ran with them.  Kelly's knee is still bothering her, so she went about 3 miles when pain told her to stop.  I'm glad she called it quits.  That is a hard thing to do when your with others and your brain tells you that you can keep going.  Finished up with about 7.5 on the second half.

The first part of the second half we were running on some trails up against the mountains in Alpine.  That was fun.  They will be fun to run in the spring/fall when all the trees have leaves.  The last couple of those miles were streets heading back to Kelly's friend Wendy's home.  

All in all good day of running. 

Was toooooo cold for this big wimp, so I headed inside to the fitness center. 

I'm always amazed how my legs are tight the first day after the "longer" run on Saturdays.  Average pace was 7:20.  Felt like I was slowing down by a minute per mile the last two miles.  I guess I need to tell my head that even though my legs feel tight and heavy they are doing ok. 

Looking forward to the 10 k this weekend in sunny St George.

Woke up late.  Got out for something though.  Felt good to go go.  I ran up 1600 and tried to go down the canal road and .25 miles in the gate wouldn't open.  #$!$@.  So, turned around and went around the old WordPerfect buildings, then back home.  As I ran up 1600 I saw another runner up there a ways.  I wondered about the distance if I could real him in.  As I went down the hill on 800 E, I could tell I had narrowed the gap, so I thought I may be able to catch him.  Flat ground, he held his pace good.  Try as I might, I wasn't closing the gap very much.  LUCKILY he stopped at the next light.  So then I caught him. Phew.

Did deserve to run with him though.  I think he said his name is James, He wasn't even breathing hard, while I was!  Found out that he did a full Ironman last year, and is going to Vegas half Ironman in April.  He finished the full last year right around 11 hours.  WOW.

Anyway, short but sweet, and parts of it were good and fast for me.

AP 7:23

Fun race!  

Kelly and I met Smooth at the top and chatted with her and some of her friends from another board.   I did a short warm up jog and then stood around for the start.  Kelly Smooth and I were all on the third row or so, but when the gun went off it was like there were 1000 people ahead of us.  Smooth darted under people and I found myself leaping and turning to the side to avoid hitting people. 

First mile felt good.  Fast but good.  On my warm up I ran about half the first mile and I knew it had a fairly steep downhill, so I just tried to relax and let the speed take me where it felt natural.  Mile 2 and 3 were fast miles as well, but did hit some up and down parts on the little trail.  My watch was consistantly .02 miles less than the mile markers. 

Mile 4 was relaxed, but I could feel my upper legs getting very tired.  By mile 5 I felt like I wanted the race to end and I could tell I was falling apart.  Miles 1,2 and 3 were coming back to haunt me.  I walked for a drink at that drink station at mile 5 or so.  That gave me some needed energy.  I wondered if maybe I need to get a "gu" pack down me.  I didn't have any "gu" so it was a futile discussion in my head, but it did keep my mind off the discomfort in my quads.  Did I mention miles 1,2 and 3 were haunting me?

When I hit the 6 mark I knew it was almost over, I survied possible overtake from behind runners, "none, good, I don't know if I can sprint......" 

I see the clock turn 43 and my heart kinda dropped.  50 yards from the end I see my son and his girlfriend.   I muster up some extra speed hoping to keep the time under 43:20, and I do.  Now I'm regretting that stop at 5.  But, maybe if I hadn't I would still be somewhere between 5 and 6.

Here are my splits.

(5:48, 6:48, 6:41, 7:21, 7:46, 7:44, 1:06)  6:58 AP

Details/Map....

Kelly did fantastic for having serious knee pain.  She finished 58:08.  I thought she would walk, she powered through and had a respectable showing for little (!!!!!) training.  Her knee seems to be no worse off either which really makes me happy!

Recovery run for me.  Sat is still in my legs.  I could really feel it on the down hill today.  I wonder if that means I didn't stretch good enough post race, or because I didn't ice ......? 

Seems like the first run after a race that I actually set goals on is when I do the most thinking about the race.  I really see the need for endurance training.  The last couple miles I fell apart.  Had I been running normal weekday runs of 7-10 miles I think I would have faired better on the last couple miles Saturday.  Also, I am now a little more glad I took the few seconds to get a gulp of water and walk the 20-30 steps just about mile 5 (second drink station).  I think that little break let me reset and gave me just enough break to give me the second wind to push on through to the end.  On a positive note I like that 1.) my AP was below 7 for the race 2.) I now know I can run a mile in under 6 min.  (need to through me off a cliff, but somehow I came in under 6.)  :-)

Happy day, hope you all have a good day!

Ran up in AF while waiting for Kelly and her son at a Dr appointment.  I had no idea where to go, that always throws me off.  But, I got out.  

I'm feeling like garbage, sore throat and achy body.  Hope I can get some running in if this turns into big yuck.

Hope you have a great day!

Ran 4 in Lambert park with Kelly and friends, still feeling really yucky.  I thought that would be it since my day was full with activities.

Found some time, ran up Provo Canyon 4.5 and back down.  Yeah, takes me to 13 for the day.

Hard miles though.  Body is not well.

Ran easy 3 miles.  Legs felt a little better.  Saturday really did me in.  I think I got a little dehydrated and my form must have been awful.  My calves and thighs were sore all weekend, even into Monday.  I ruined two toenails.  I must have been "chipping cement" as Scott (of Kelli and Scott) says.  Amazing how running form can suffer, and everything goes bye bye.

Oh well, I'm alive and got 3 in today.

Have a good day!

Went to St G to support Kelly on her 100 mile bike ride.  That is a long ways.  I found a stretch of road that I could be dropped off and get some miles in before Kelly and her friend caught me.  Didn't get much, but at least its some.  The road was the same road that the SGM goes down.  I ended just about a mile from the top of Veyo hill.  Was kinda fun to run backwards on the SGM route.

Snow and ice on the roads, so went to the fitness center.  Ran one mile warm up and then 4 at about 7:15 - 7:30 pace, then one more cool down mile.