:-)

Ran from the big parking lot up South Fork, down to the mouth of the canyon.  Was trying to get Phil (not on FRB) to run faster almost the whole way.  Ended up at 1:20  From Vivian Park we had to take the highway, when we hit that little uphill section, Phil really had a hard time.  Seemed like he never recovered after that.  He is deciding if he wants to run the Half this coming Sat.  I think he would if I would run with him.  My calf was really tight to start with, and could feel it hurt when my stride lengthed and muscle had to push harder.  So I'm not sure I want to run Provo Canyon Half, opting maybe to just sit tight for Hobble Creek.  Well, if I pace Phil, and he goes slower than I would go, could be a good training run.

Thought I saw FRB singlets headed up South Fork when I was headed down about 7 am, anyone want to claim?

Easy run, around the apartment.  Right calf is still feeling a little tweaky.  The pain is fairly sharp, and deep in the middle of the calf.  I try and stretch it, but find it very difficult to get to the right muscle to stretch.

Nice run.  Went from about 800 N in Orem up to Kneaders, then to Main St.  That little hill always seems to work me.  Calf is still sore.

43.34/7:45 pace

Urrrrrrrrrr.  Calf was feeling tight/sore early, and seemed to never let up.  At the turn around point I decided to stretch and see if I could get it to relax.  Ran about another .75 and the dang thing locked up.  Felt like a huge charlie horse.  Walked home, iced, showered, ice bath.  Still very sore, hurts to walk.  Ughhhh!  Well, couple days off now, see if I can get it on the healing side.

Nice and easy.  Ran around the outdoor track at the fitness center.  My right calf is still having a little ache.  I took Fri, Sat, Sun and Mon off to see if it would feel better. 

26:27/8:08 pace

Ran at the outdoor track at the fitness center again.  Ran 3 miles, took it easy.  I can tell I haven't been running much.  Calf felt better.  I stretched last night, and then stretched good before the run, then again after the run.  Now an hour and a half after I feel less pain than prior days.

Guess I'm getting old and the body is not as flexable as it used to be.  Will take more time stretching!

22:25/7:29 pace

Went to the fitness center again.  I am finding some comfort in going there while I'm trying to get this calf muscle back in shape.  Its a mental thing I know, but I feel like I can KNOW how many miles I am at, and its somewhat flat.

Ok, a Baconator at 9PM, then bed at 12 makes for getting up by 6 is very hard.  Probably will have to change most of that schedule.

I had one of those "Awe I love that" moments. I got a late start and was running around the track and the sun was peaking over the mountains (love that too), then a few minutes pass the breeze that the sun pushes out of the canyon rushed accross the valley.  Ahhhhh, cool mountain breeze, LOVE IT.  Until it feels like wind in my face pushing me backwards!  Kidding, still love it.

39:52/7:59 pace

Had a good run, felt ok.  Right calf is still giving me some little twinges.

1 - 7:40, thought I was going slow.  If I remember my half mile split was right at 3:50, so picked it up the last half.  The Orem City employee's were out doing some fitness something or another so a lot of runners, as I was on my last 1/4 of this mile a guy passed me, I think I let my attention go and stayed with him.  At times I like when that happens, but I also like to stay in control of myself and run my pace, I think it is helpful at the beginning of races.

2 - 7:36.  Felt good.

3 - 7:32.  I was feeling a little tired at the 2.5 split I think that was my slowest half mile split at 3:58, when I saw that I picked it up for the end.

Now, if I can just get this calf thing fixed.  Oh well.  Stretch, run, stretch.  Hopefully will be able to finish Hobble Creek.  Will try and get 7,8 in tomorrow, and get some split days in next week to increase mileage. 

Ran the CJC/NMV (Childrens Justice Center/No More Victimes) 5k.  Did a 1/2 mile warm up, then the race, then ran back and found my daughter and pushed her in. (That added about another mile)  Then I ran with my youngest son and daughter on the 1k they had.

Did ok on the 5k.  21:47.  The coarse has two turn-a-rounds, the first one at just over a mile.  That is where my shoe came un-tied.  HATE that.  At the time I knew I was in 13-15 place and first girl was 1-3 behind me.  There was no way I was stopping to tie that shoe!  BUT what a distraction.  Oh well.  Made it.

I finished, held off the 1st place girl.  Came in 16th.  In my mind I am wanting to place higher in these shorter races, and in the longer ones, but I used to not care about the shorter ones, now....It would be nice to win my age group. (today, 4th in age)

A friend ask if I want to join he and another friend for a run on a trail in AF Canyon. It was beautiful!

The trail was an out and back, 3.5 out. At the split our time was 33:33/9:35 pace. Altitude took its toll on me. I guess I run way to much flat stuff. Coming back was better. 30:21/8:40 pace.

1:03:54/9:07 pace.

Ughh.  Legs felt like lead.  Was really concerned with getting done so I could go see the kids off for the first day of school.  Legs just felt like they were 1000 lbs each.  Last half was harder than the first.

First 2 - 14:48/7:24 pace

Second 2 - 17:52/8:55 pace (did have to wait at a light, but that wasn't tooooo long.  Legs felt yuck for after that.)

32:40/8:10 pace

Ran up Provo Canyon.  Had a good run.  Felt tired.  Could be the 14 hour work day yesterday.  Overall I felt ok, but could tell I was tired.  I will feel the lack of training this Sat for sure!!!!!

First .5: 4:07
.5 to mile 1.5 : 7:57:02
1.5 to mile 4 :  19:59:88/8:00 pace
4 to mile 6.5 : 18:16:31/7:19 pace
6.5 to mile 7 : 7:33:69
last .5 miles : 3:49:18

1:01:43/7:43 pace

Went to the outdoor track at the fitness center again.  Was aiming for some easy miles.  

1 - 8:04

2 - 7:58  Some guy passed me pretty fast, at about mile 1.75, he stopped, then passed me again at the same spot about 2.25, then again at 2.75, I'm figuring that he is using me, let me get out there to a certian point then bust a gut to catch me before his rest spot, figure he is doing .5 mile repeats.

3 - 8:06  Rounding first corner after my mile 3, look back accross the field to check on the guy making me feel like I need to do more fast repeats, thinking about speeding up so he has to work really hard to get me.  HE IS CUTTING THE FIELD IN HALF.  Cutting the corner, what kinda deal is that.  Now I think I was just feeling bad that I took the day off yesterday, and was taking it easy today.  He probably wasn't doing anything with regards to me.  Silly me.  But it was fun thinking about making him work hard.

4 - 8:03

5 - 8:07  I wasn't going to run this one, I stoped after 4 and stretched, and while I was strectching I thought I would try a "cool down" mile.  As I started back up I ran about 100 yards or so and as I breathed in my gum went shooting down my throat, but only it didn't go down.  COUGH, COUGH, COUGH and out it shoots.  Dang gum. 

40:19/8:04 pace

Well, I had set my goal for 1:40, missed it.  I'm disappointed/aggravated.  I'm very impressed with how my friends did, Scooby, Kelli/Scott, Matt/Lesslie, and Bill.

1 9:06 I couldn't believe the split here.  Dang crowd.  Proved to be ok though, probably would have gone to fast if I would have had clearer road.

2 7:11 Was disappointed with the first mile, picked it up, stopped talking.

3 7:19 Liking the splits, feel good, but I knew that the lack of distance training was going to haunt me somewhere after nine.

4 6:55

5 7:17

6 7:24

7 8:08 Missed the marker, but realized it shortly after and hit my lap anyway, so this is a little long, and made the next one (two) faster than they really were.

8,9 14:39  I missed the mile marker somehow, so this is a two mile split. (7:35 avg for 7,8,9)

10 7:57  GOT CHICKED!  Good job Kelli!  Started really loosing my legs here.

11 8:04  Really feeling that hill now.  Poor training coming into play in a big way.  Was trying to keep my eyes on where Kelli is at, but am loosing it too fast.

12 8:31

13 8:33  Resisted the urge to walk in a huge huge way.

13.1 00:44

If I can get over being CHICKED, I will try and smile about getting a PR.  I look forward to a better training year next year.

Congratulations to all!

Nice rest day, late this evening I rode my bike over to see the kids, 2 miles one way, 4 miles round trip, 16.5 minutes round trip time.

Thighs are a little sore.  Right achilles is aching.  I felt my arch and achilles durring the race yesterday, I think I have been pushing the life span on those shoes.  I think I will replace them.  There is probably more than 500 miles on them.

Was lazy and slept in this morning.  But did ride my bike to work, then home for lunch then back to work, then home.  About 1.25 miles each way. So, 5 miles on the bike.

When I got home I went to the gym and got 5 miles running in on the tread.  Not a bad pace, but the temp in there was horrible.  I thought about half way through I should have just gone outside.

Now I am going to sit down to eat a couple of Good German Brats, then I think I will go to the corner store and get a soda.  Living large!

40:32/8:07 pace.

Slept in again.  Had time for 3 miles, have to get to work.

 7:55, 7:57, 7:48

23:43/ 7:55 pace

I got a late start, hit the trail head about 7:15.  Ran up Provo Canyon, had a faster than normal pace going up.  I knew I had limited time.  I had to get home and get my son ready for football.  I wanted to get 8 in before I had to take him to his game, so I pushed the pace going up, and was hoping that I could equal that going back down.  The wind sucked going up!  Wow.  I hate when you feel like your loosing ground.

Finished my 8 just in time to get Brady to his football game, then took of from the parking lot for 4 more miles.  That was tough.  There was about 30-40 minutes between runs, and I did push the pace up and down the canyon, my knees felt like they were pounded on.  The route for the 4 mile was basically the coarse (NOT flat) that is used for the Turkey Tri in Nov with enough added on to make it 4. 

So, the breakdown:

.5 : 4:03

.5 - 1.5 : 7:41

1.5 - 4 : 19:40 (7:52 pace)

4 - 6.5 : 17:22 (6:57 pace)

6.5 - 7.5 : 7:18

7.5 - 8 : 3:50

59:54/7:29 pace

Next run

4/32:00 8 min pace (was tired and it showed. Like last week)