:-)

Ran the library route.  This is just opposite of the way I have been running. Going the other way there is a gradual uphill for the last .8 of the first mile, then a fairly good downhill.  The way I went today I figured it would let me get some flat miles in for some warmup.  It feels like it worked.  My achellies is feeling "ok".  There is some soreness lingering back there, but nothing like it has been.

Smooth reccommended that I use a foam roller and roll my ITB.  So last night I borrowed Kelly's foam roller.  OUCH that is all I can say.  That darn thing hurts.  BUT, I will do that thing all the time if I need to!  I'll try it for a few days and see how things go.

Ran Provo Canyon.  Rolled my IT and legs last night.  Things felt ok.  Achilles was sore from mile 2.5, but never got worse.  Held a pretty good pace 7:26.  That includes the cool down mile. (8:02).  Tried to hold a faster pace on the next to last mile.

Ran the canal road again.  This time I drove over to where I would miss the one "hill" that is on that road.  I wanted to see how things would go with my achilles and ITB on a flat softer surface.  Did pretty good.  Could feel my achilles a little 1 maybe 2 out of 10.  Nothing now hours after.

I'm headed up to support Kelly on a bike ride in Logan tomorrow.  I'll try and get as many miles as possible up that way.  Have a great weekend.

I was the support crew for Kelly and Wendy (Kelly's best friend) at the Little Red Ridding Hood bike race.  They went 100 miles.  They kicked some serious trash.  They were part of the first place group.  Fun stuff.

As a result of being the only support crew I was unable to get much running in.  Did find some time for a couple 1 mile out and backs.

Felt lucky to get some miles in, woke up kinda late, and didn't like that it was raining.

Legs felt fresh (should since I hardly used them last week).  At the half way point I told myself to keep the total pace for the run under 7:20.  I did it. I tend to slow up at the end of runs.  I think I need to do some runs where I go slower at the beging and then push harder for the last 2-3 miles.

Splits: 7:26, 7:05, 6:55, 7:12, 7:21

Ran the JRP today.  I tried to run the first mile slower.  Ended the first mile in 8:11, but then lost track of things and was just running.  So mile 2 was faster.  I roped it in a little on 3.  The 4th mile is the big hill by the windmills so that slowed my AP for mile 4.  Probably should have not run up that .  It was then that I could feel my achilles.  So, miles 5 and 6 were ok pace (5 had the down from the up on 4, I didn't want to cause problems with the ITB so I held back on the down, still hit 5:39 pace down that hill).  Slowed on mile 7, and tried to "cool down" on 8.  Stretched my calves. 

1:01/7:39 AP

Have a great day!

Ran 5 miles around a track in North Orem.  Then needed to go meet Kelly and her friend biking the "4 peaks" right here.  They bike from Lehi down to Provo Canyon where they ride up Squaw Peak, then up PC some more to the top of South Fork, then over to Alpine Loop and back down to AF/Highland/Lehi, then the final peak is up to Suncrest.  I think it is total like 75 miles, but some monster climbing.  Anyway, I met them at the bottom of South Fork and made sure all was well.  While I was waiting for them I ran down the Provo River trail 2 miles then back up.

Hope everyone does well with the races tomorrow!

Set out to run 12 miles.  I could feel my achilles from about the second mile on.  Then could feel my ITB from about mile 4.  Pretty cruddy run.  I was trying to take it slow, ended up slow.  How is it that I can run 8-9 miles at 7:30 pace and when I intentionally run slow it is HARD.  I felt like garbage the whole way.  Achilles is SORE, ITB is really sore.  Guess I'll take 2-3 days off and see if I can gain some ground on the problems.

Ran the library 6 mile loop.  There is usually a hill at the 5 mile point but I cut around the hill.  I am hoping I can just run some flat stuff for awhile and see if I can get the left achilles to stop hurting.  So far so good.  No pain today. 

 Laps: 7:38, 7:30, 7:41, 7:36, 7:31, 7:30, 1:02

Drove up to Kelly's house to see her before she left for work, then ran from there.  I figured I would get a little more exposure to the streets up there.

I saw this girl running up ahead with a Great Dane.  I used them as a carot.  I just about caught her.  I got about 30-40 feet away and had to turn.  As I was apporaching the turn I could see the dog pulling harder on the leash and I could hear the girl yelling NO and STOP to the dog.  I think the dog must be twice the size of that girl.  I wonder, can you say you ran a 7 min mile if the dog pulls you?  Your legs are going.

Well, I don't have my watch uploaded to the PC yet, so no lap data.

48:44/7:44 pace

Oh, currently no pain on the achilles.  Muscles on upper legs are noticably tired.  I wonder why.  Odd.

Just got a short run in this morning.  Tried to take it easy on the first mile (tried to keep it at 8).  Failed.  The next 3 miles came in nice.  I was trying to end the run with 7:20 pace.  I came close.  Actually I thought I was slower on the last mile, but turns out I had 3 consistent miles.

Splits: 7:43, 7:14, 7:14, 7:15, 1:47 (.25 miles\7:48 pace)

Set out to run 10-12 and told myself that I would walk at the first sign of achilles pain.  Got going.  Rain started about a mile in.  I enjoy running in the rain if it will start after I'm out.  I just don't like starting off in the rain.  

Hit mile 4.5 and thought everything was fine so I kept going for a little more before I turned around.  I was running in Lehi/American Fork, looking for the other end of the Murdock canal road.  I found it, but what I didn't know is it starts and stops in AF.  So I went about a quarter mile and the road dead ended.  Hummm.  I guess I will have to come from the other side and see where it ends up.  

Added a couple more miles around Kelly's house. 

NO achilles pain!  Yeah.  Now I need to push the miles up next week without pain.

AP was 7:54, if I remember correctly slowest mile was 8:11 or so and fastest was 7:22.  Was really really trying to keep the pace around 8, did an ok job.

Have a great weekend.  Happy Fathers day to all you daddy's!

Got up late, so had to make it a quick (short) run.  I haven't downloaded my watch to the computer yet, so don't know all the splits and things.  Legs were heavy today.  Pain on the achilles from the mileage last week is zero.  Yeah!  So, game plan for this week is to bump the week miles up to something like 35.  Will try and keep the miles flat and build strength in the achilles.

From memory, splits today were something like 7:45, 7:15, 7:25

Plan was to run 6, as I got out I thought I would add a side street or two in, and if that took me up to 7 that would be fine.  Ended with only .5 additional.  Thats ok.  For some reason my legs were beat. 

Yesterday I was feeling YUCK.  I was trying to explain to Kelly that it felt like I was in that training/racing "puke zone".  ALL day.  Well, last night Kelly ask me if I was taking and how it was working some medicine that she said would help me sleep deeper.  She has been giving me "Melatonin".  A few days ago I commented that I sleep really light.  I can fall back asleep, but most of the time little noises wake me.  Provides for not the greatest sleep.  So she has had me try melatonin.  Last night I looked it up on the internet and one of the side effects is nausea.  So, I wonder if I've got some bug or just that side effect.  I'll experiment with the melatonin and see what is going on.

So, legs felt very tired today, had to fight my mind to run.  Still had an ok overall pace.

49:08/7:31 AP

Have a wonderful day!

Woke up a little late, was considering bagging the run.  Decided I should get out and run what I can.  Had enough time for 3 miles so I took that.  Turned out it was a good run.

7:45, 6:50, 7:13  ==> AP of 7:16

Have a great day!

Needed to run my "long run" today, I'm going up to Logan to support Kelly on a bike ride tomorrow.  I was going for 13, but pooped out.  I got out late and the temp was high, and the humidity was even higher.  My energy was just zapped, and I struggled mentally through the last 3.5 miles.  Feel a little bad about not getting to 13, but not bad enough to go run around the block a couple times.  BUT I did think about that!

Averaged 7:57 pace.

Have a great weekend!

Was up in Logan supporting Kelly on her bike ride.  She rode 110 miles.  I don't think I could make it 20.  Wow.

While I was waiting for Kelly and her friend to get to the lunch stop I got a run in.  Ran up this one road that when I got up there about 2 miles I came across a sign that read "Welcome to Idaho."  Yeah, ran from Utah to Idaho.  :-)  Then I ran back to Utah.  Wow, running from one state to another.

Well, 7 miles the day after I felt like garbage on 13.  I was feeling good.  No pain on the achilles. Here are my splits.

7:38, 7:25, 7:36, 7:22, 7:24, 7:29, 7:23

52:35/7:29 AP

Have a great weekend.

Got some good miles in.  A little slower than I would like, but good miles.  There was some up hill from mile 1 to 1.75 and down hill from 1.75 to 2.  Then it was fairly flat.  I held a good pace through mile 4, but then my legs started feeling really tired.  Odd.  Struggled to get the times I did on the last two miles.  I will console myself a little and think that I did pick up the pace more on mile 6 than it looks, I had a part where I had to stop, and I didn't turn my watch off.  So it took a pretty fair effort to pull that pace down.