:-)

Ran the Lehi JRP. Started off with Smooth and Rachel, and a couple of Smooths neighbors.  Ran with John (Smooths neighbor) for about 3 miles then he turned and called it a morning. 

Was a fun run in the rain.  After I went to the Rec and swam with Kelly and her friend.  Swam 500 m.

 1:51:10/8:22 AP

I was trying to support Kelly on her bike ride, so I went to the top of Suncrest and parked the car, she was ridding up.  It gets really cold going down on a bike and she was wanting the work of climbing it twice, so having a car return her to the bottom then making the climb a second time was going to help her a lot.  So, I ran 1.5 down Suncrest while waiting at the top, then went back up.  AP for the 3 was 7:57.

Kelly decided that she would rather get some running in after the first lap up Suncrest so we drove down and she put her running shoes on and we ran 3 miles down by her house.  Slower miles for me, but it was more about getting her some miles in.

Ran a 2.5 miles up Provo Canyon for an out and back of 5 miles.  AP for whole route was 7:28.  The last mile was 7:00.  Yeah!  

Didn't sleep to good last night.  I think I was awake since 3.  Fell asleep about 5:30, had a hard time getting up after that.  But I made it.

Have a great day!

Ran up around Kelly's place.  Did two loops on what is supposed to be a 3 mile loop.  The first one was with Kelly's son tagging along on his bike.  Then ran one loop with Kelly.

I'm gonna have to figure out why the loop isn't 3 miles.  I thought the other day when I ran it, that it came to 3.  Hummmm.  Oh well.

First loop pace was 7:31

Ran up the canyon then back.  I was really sore starting off.  Right IT was sore almost the entire run.  I really noticed it when I picked up the pace.  Left achilies was/is sore.  That one has me stumped, don't know why that darn thing would be sore.  Stayed sore the whole time.  Other aches went away after the first 1/2 to 3/4 mile.  I'm not getting any younger. :-(

Canyon was peaceful and quiet.  Saw one other runner going up, saw him the other day too.  Saw one runner when I was going down. 

Tried to pick up the pace more the last 2 miles.  Could really feel my IT on the right side when I did, so pace was a little slower than I was wanting. 

Laps - 8:14, 7:43, 7:23, 7:09, 6:58

 Details

Have a great day!

Kelly and I went to St George, Kelly raced in the St George Tri.  I think she did good, she is disappointed. The wind was bad out at the lake so they canceled the swim due to the waves being to high.  SO, much to Kellys dismay they added a second 5k run.  So instead of a swim, bike run it was a run bike run.  Kelly would rather swim or bike twice.  She ask me to run the the run part with her to try and give her something else to think about, so I did. 

The run course is kinda tough for a 5k.  It has about a total of half mile on pavement, then the rest is dirt/sand.  There are a couple steep hills, and when its dirt/sand mix that makes for a tough climb.  I tried to slow her down on the first 5k.  My thinking was that most would go out way hard on the first one and then feel like they need to push hard on the bike, then leaving a tough second 5k.  I know Kelly can first or second on the bike on that coarse any day, so that would be her strong area.  I just wanted to get her to the bike with energy to spare and then let her do her thing on the bike.  So much of a leg race with it being a run bike run.  Well, she pulled in on the bike in third, just a 5k to go for a podium finish.  (final stats have her wining the bike part).  With two miles to go the wheels were coming off fast.  With a mile to go she got passed, put into 4th.  Thats where she stayed.  She has some good kick, I tried to get her to focus on that girls back and keep her within striking distance, but the damage was done.  I should have had her slow even more on the first run.   She is still awesome in my book!  Thanks to her I was able to have a little running time.

Ran up the canyon 4 miles, turned and came back down.  Overall pleased with the pace.  Wish I could have had a little more on miles 4 and 7.  The 7th miles should have been faster!  The heat of the 11:30 am run was getting to me.  I'm not used to the summer temps yet.  In a month or two 65 will be nothing.  :-)

Splits (7:18, 7:30, 7:59, 7:56, 7:06, 7:07, 7:20, 7:03)

 59:25/7:25 pace

Ran up Murdock canal road turned around and came back.  It was windy, I don't care for wind that much.  Seems like it blows down and up all the hills.

Most everything feeling good, no muscle pulls, achillies are a little sore for some reason, but feeling better than last week. First mile was feeling tired, couldn't get going.  Feel lucky to get it in under 9 min pace.

Splits (8:24, 7:31, 7:13,7:17, 7:10)

38:28/7:31AP

Ran the Murdock canal road again. Was having a difficult run. One of those that it seems like your having to work really really hard just to go. Its like "move legs, move." Kinda frustrating. Oh well.

Woke up late so cut run short. Only 4 miles. Average Pace was 7:36.

Ran up the canyon again, ran the 8 mile loop.  Had a tail wind going up, which was nice because I always feel like I have to work hard when its in my face, so mentally I just thought it was pushing me up the canyon.  30:58 for the 4 miles going up.  Figured I should be less than that going down even with a tail wind.  27:45 for the 4 miles coming down.  Worked hard on a couple of the miles.  Had one section that I hit 5:07 min/mile, wish I could hold that for several miles.  Anyway, good run.  Pleased with the speed. 

Total time 58:43/7:19 average pace. 

Splits: 7:28, 7:36, 7:55, 7:49, 7:00, 6:47, 7:18, 6:42.  YEAH, two miles under 7.

Have a great day.

Ran up Provo Canyon 6.5 and turned around.  Wish I would have stopped at 6.  (12 for the day)  Running up the last .5 hurt my left leg.  My achilles and IT were just hurting.  Toughed out the last miles, still had good time, but leg is hurting!  I think I will take it easier this next week and see if I can get these problems to go away.  By easy  I mean I will not really do much if anything trying to speed up the pace, and maybe take a few miles off.

Was thinking about everyone running Ogden, was glad to see the reports come in.  Congratulations to all!

Details

Had I realized I was at .22 miles I would have gone down the street to even it up.  :-) 

Contemplated taking today off, achilles is still a little sore.  So thought I would take it easy and set out for a 3 mile loop.  Thought if I felt good I would go 4.  Then I was feeling good and 4 turned into 5.  Silly.  And I probably should leave my watch at home sometimes.  What was supposed to be slow turned out to be "if I just go a little faster I........"  Slow then turned into some miles faster than marathon pace.

A thought I have been having is trying to figure out what heart rate means to me.  Besides if I'm alive or dead.  So, here are my splits today with max and average HR

Lap	Dist	Pace	Ave HR	Max HR
1	1	8:03	144	162
2	1	7:16	160	165
3	1	7:21	159	164
4	1	7:22	160	164
5	1	7:12	159	166
6	.22	7:34	164	168
Summary	5.22	7:27	156	168

I wonder what this means.  I think I make it more complicated than it need be.  I think I will try a mile (the same mile everytime I test this so that I don't have elevation gains/losses to think about) at 170 HR.  The first mile here is mostly incline, and about .25 of the second mile is incline, then all the incline from mile 1 and .25 of 2 are lost in .25 - .75 of mile 2.  Then its a slight up grade for the rest of 2 and 3, then somewhat flat for the rest.  So I may see if I can make the last mile a 170 HR mile.  If you all hear about some really old dude that died because his heart burst out of his chest while running in Orem, it may be me.  :-)

Was going to take the day off, but then found myself waiting for Kelly to finish up on a bike ride.  So I took the chance and went for a little run around her home.  Really never felt like pushing it at all so time wise it wasn't that great.  I think that I'm still not used to the hotter temps.  I think it was a good 75 degrees at run time.

40:30/7:41 pace

Ran a 7 mile loop that I used to run a couple years ago.  It is mentally challenging.  Weird.  I had a hard time, and I remember that I got to where I didn't like that loop.  I ran it toooooo much, kinda like when you play a song to much, and you get sick of it.  Well, it was torture to run this loop.  Mentally I had to talk myself through it.  Oh well, made it.

52:26/7:28 Pace  (7:51, 7:12, 7:11, 7:23, 7:44, 7:41, 7:15)

Hope everyone has something fun planned for the weekend.  Long runs, races, BBQ's.  Fun Fun Fun.

First: 12/7:51 pace 

Left ankle/achilles still hurting towards 3/4 way.   Left knee and IT hurting last mile.  Felt ok other than that.  Wanted all those pains to feel better after a lower mile week.  Humm.  Darn.  Maybe another lower mile week coming up. 

I think this is THE day.  Will let you know!

Have a GREAT weekend!

Ran with Kelly and her running friends.  We went up to Lambert Park, and got some trails in.  

I learned something about my watch.  I can't leave it attached to the charger while not plugged into the electric outlet.  It drained the battery - DEAD.  So, no data for me.  Another GPS indicated we went 8.7 miles.  I'm sure the time was slow, but enjoyed the company and the scenery!

The rest of the day was nice.  Rested by a pool and got a little to much sun on the legs.

Have a great day!

Well, the wait is over. Phew!  She said yes!!!  I really have her fooled!

Got up late, intended on getting more miles, but cut them short.  

I think I am going to run shorter again tomorrow.  Still having some tenderness (even after most of the week off) in my achilles, and my ITB on the left leg.  So, easy it goes.

45:09/7:28 AP

Went over to the JRP.  Saw Smooth at the start.  I decided to go 10 miles and not push the speed.  Ran the 10 and stopped.  My achilles was sore, but it didn't get worse.  I don't know how its related, but it sure seems like the ITB is the problem.  When the ITB starts to hurt the achilles starts to hurt.  Think I'll stretch more.  Pain is dull, doesn't seem to get worse.

Got the bike out and rode up Suncrest.  My bike muscles need work!!!!!