:-)

Went to the AF fitness center and got some yuck miles in while Kelly did some training in the pool.  The indoor track there is SMALL!!!  12 laps per mile.  I was getting dizzy.  So after 2 miles I went for the TM.  Ran 1 mile, at about 7:30.  Wanted to push the pace up so I adjusted the speed to 9mph, and the machine freaked out.  The display read "Can't maintain desired speed."  Ughhhh.  So tried again, same message, but then dropped to a speed I think it thought it could maintain  ----- 9mpm ---  Well, I thought there are a couple other TM's around, I'll switch real quick.  NONE of them worked.  As I threw my hands up and started back out to the dizzy track a nice man gave me his TM.  So, back on the TM.  Tried the speed, the display said it was good.  So, try fast again.  Adjusted the speed to 6.39 mpm, was huffing and puffing and I looked at the distance, it was hardly moving.  It moved faster at a slower speed.  Ughhh.  Finished what the machine said was a mile and bailed out to the dizzy track for a cool down mile.

Well, at least I got some miles in.  Yeah.

Have a good day!

Went up to Highland and ran with Kelly and her friends.  I ran out ahead and then back, head then back.  Not a lot of good speed work, but did get miles.

I took the day off work to help Kelly get some thing done at her house. Kelly is out on a bike ride, so I think I will head out for another 2-3 miles. 

Will update later.

Later:

Kelly called while she was biking Suncrest, ask if I could pick them up at the top, so I drove to the top of Suncrest and ran down a mile then back up, about the time Kelly and Wendy got to the top.  So did get 2.05 miles more for the day.  Yeah.

Went during lunch and got 3 quick miles in.  Quick because its lunch time, and I don't have a ton of time.  I don't have my splits, but I think the first mile was 7:35, mile 2 was right close to 7 and mile 3 was something close to 7:30.  Total time was 21:54. 

Have a great Fri everyone!

Ran up Provo canyon.  Was a little cold.  I was wishing I had wore long pants.  The wind was yucky going up, mile 3 the incline was long and steady, and the wind was longer and more steady.  Felt pushed back.

6.20 miles in am - 47:02/7:35 pace

Here are the details.

Kelly ask if I could come and pickup her and her girlfriend Wendy from a bike ride, sometimes its easier to bike out somewhere and get the biking in and get a car ride back.  They wanted to get the JRP route, that we run, in a couple times.  So, I could only get there about 15 min early so I did and I got 2 (ok, 1.96 miles) in before they were done.  Somewhat good speedy run, 1st mile was 7:13, second mile was about 7:05. 

The .01 is for all you exact people like me that have to have nice round #'s.  That is what was on my watch, so I am reporting that.  :-)

I had one of those mornings where I turned my alarm off and didn't even know it.  Almost slept through work.

So, went home and got a quick run in.  Figured I would push the pace a little since I didn't have time for a longer run. I noticed thought that I slowed over the 3 miles. (7:06, 7:11, 7:27)  Pure and simple, need more miles per week.  Better get out of bed.

21:47/7:15 ap

Have a great day!

First run of the day:  Ran 2 miles up Provo Canyon, turn around and had a negative split of almost a minute.  Splits were (7:49, 7:48, 6:57, 7:15)  I was having a bad breathing day.  One of those runs that it just seems like you can't get your breathing in time.  Felt like I always had a DEEP breath sitting there trying to be taken. 

Details

I'm going to go up and run the bottom of Suncrest while Kelly and her friend ride their bikes all around me.  I think its a little payback for when we run, I am always running off and coming back...... :-)  So, I'll log some more miles and be back later to log them into FRB (or for some on this board its "FBR".  :-) ...) Just teasing M!

Second run:

Ran up Suncrest.  My start point was about a mile up from the bottom.  Just to the East of Suncrest is a Chapel, and then an elementary school, that was my start point.  Went up a mile and turned around came back down past the start street, went about .5 - .6 miles down then back up to the start.  Don't have my splits right now, but going up I hit a pretty steep section, that put me something like 9:30 mile and then coming down I hit right at 6.  The last one/one point 27 was about 7:30.

Have a great night!

Ran 10 on the JRP, rain was on and off the whole time. I found someone's iPod. The only ID on it was on the menu of the iPod in the "About" section and that only had a "xxxx family iPod" typed in. I think I may turn it into the police, have thought about getting the phone book and calling the family name.  With the rain, it would have been ruined for sure.  Well everyone keep your ears out, maybe someone that you know was on the JRP yesterday and lost their Pod.

Finished the 10 on the JRP just in time to go meet Kelly and her friend Wendy for a swim at the American Fork Fitness Center.  On the way I remembered that they have a couple 5k races a year that run from the fitness center, so I had them show me where that course was and I ran it.  Sooooooo, my miles are really something like 13.03, but I don't want to freak anyone out with the non-rounding.  :-)

Pace for the 10 was just over 8, and pace for the 3 was just under 8.  So I will count an even 8 min/mile pace for the 13.

Have a great Easter!

Went up to AF and ran while Kelly and Wendy swam and did spin class. 

My first run of the eve was the same 5k route I ran at the end of the day Sat.  Its used for a couple different races through the year.  My time on that was 22:07.  Then I added a couple more miles.  Overall pace on the 5 miles was 7:27.  The 3rd mile of the 5k route was at a good pace, at 6:52.  But that had downhill in it.

Then I tried to get into the spin class with Kelly, but it was a special class they joined to prep for a tri, and they locked the door so outsiders couldn't get in.  :(  So, I took advantage of the extra time and ran a couple more miles on the silly indoor track at the AF fitness center.  After I ran 2 miles, (that was all I could take of 12 laps per mile) I walked until Kelly came.  I think I probably walked a good 1.5 miles. 

Anywho, Have a great night!

Ahhh, beautiful snow.  Woke up this morning to a beautiful winter wonderland.  

Didn't have much time this morning.  Hope to get out again this evening.  Ran at the fitness center.

21:29/7:10 pace

Yeah, got out of bed.  Ran the Orem Cemetery 5 mile route, goes up around the old WordPerfect/Novell buildings, then South and loop back home.  Only had time for 5 miles.  I'll see if I can get some miles tonight with Kelly.

Details

Ran up Provo Canyon.  Saw Marion and Luz part way up, they were coming down.  I think they said they were going 17 miles.  Marion, you are going to be amazing in the Provo Marathon!

My legs were tired today, I was thinking of running 15, but just wasn't feeling it.  So, I think I am done for the week.

I'm trying to convience myself that I'm doing ok for just starting the training season.  "McMillan" suggests that I be running long runs at about 8:15 -8:30 pace.  While this wasn't a "long" run I was pleased that I ran it with an average of 7:52.  And my fastest mile was 7:22 and that wasn't on the steepest downhill, was closer to the flatest part, oh and it was the last mile.

Details

Anyway, hope all that are racing this weekend do well!  And if not, have a GREAT weekend.

Ran with Kelly up to her friends house and gave her a little treat (Cadberry something).  Then ran back to Kelly's house.  Its probably a little more than 8 miles round trip, but I didn't use my watch while we were walking.

On the way back we realized that Smiths closed at 11 and we had 20 min to get there.  So to be sure we got what we needed, I took off.  Kelly was supposed to take it slow going on the down hills, but she pushed it.  She was only a couple min behind me.  I had a couple faster miles on that stretch (6:56 and 7:09).  That was fun.

Ran up Provo Canyon.  Body was very achy starting off.  Need to get my back adjusted, my right foot is hurting on the top, above my arch.  

Took the first mile "easy", a head wind made me feel like I was going SLOW, so I would push harder and ended up with an easy time, but felt like I pushed it.  Tried to make the next mile faster, and goal was to make the last 2 faster.

Splits: 8:07, 7:44, 7:29, 7:00

30:28/7:35 ap

Details

Have a great day!

Ran 2.85 this eve with Kelly.  Flat and easy.  She had just done some hard hills on her bike, but needs to get some running in for an upcomming tri in St G.

Ran 6 miles up in Lehi, 3 with Kelly, and 3 alone.  The last 3 were good splits (6:55, 7:50, 7:25)

Ran up Provo Canyon.  Kelly biked up to the top of South Fork and back down until she got to me, then back up a ways and ...... I think she ended up with 26 miles.

We hit rain big time on the way down.  I was soaked!  

Held a pretty good pace going up, faster coming down.  Felt good that I was able to bring the overall average down under 8.  I think going up I was 8:15 or so, but finished the run with the last three miles at 7:27, 7:32 and 7:29.

1:52/7:55 min per mile

Have a great weekend.

Well well well!  Got out of bed for a change.  Ran a 7 mile loop that I used to run a couple years ago.  It starts off with a hill at the begging so my pace is always slow to start with and then add the hill and its sure to be a slow first mile.  As I got going I thought about how I would like the run to go, speed wise.  I settled in on first mile warm up (hill), second and third mile to be better than marathon goal pace (7:25 mpm), rest for the fourth, MGP on fifth and maybe sixth (thought I would have to be flexible and see how I was doing), then wind up with MGP or better on seventh.  So, here is how it all worked out.  Looks like I need to try a little harder.

1 - 8:22

2 - 7:16 (this does have some down hill in it, so I knew I would be ok on the MGP)

3 - 7:16 (I was really trying to keep it steady, looks like I made that)

4 - 7:41 "rest"  I was actually liking this pace.  Felt good

5 - 7:29 (I found it hard to push after resting.  And this is a section that is slight up.  Slight enough I hesatate even mentioning it.)

6 - 7:51 "rest" I had a hard time with the mile before, I felt like I had one more good faster mile in me this morning, so decided to take this one easy and not let myself wimp on the last one.

7 - 7:03 I pushed pretty good here.  Not top speed, but felt like the effort was there while I was tired.  Hope that kinda thing pays off someday.

Overall, good run.  Wanted the whole run to be closer to MGP.  My left hip/very tip top maybe even above my hamstring is hurting a little.  I've been stretching it a lot.

53:29/7:34 AP