Why I Oughta!!!

Easy pace on the TM. Started the first mile at 6.7 mph and increased 0.1 every mile. After mile 8 I decreased speed 0.1 every half mile. It makes the time go by faster when I make little adjustments and goals. Ave pace 8:27

Easy run to work. Legs are a little tired from my 10 miler last night. Ave 8:12 pace

Easy morning run of 10.1 miles with the running club. I ran 2 miles to meet up, 6 with the club, and 2 miles home. Ave 8:10

This evening I ran easy to the rec ctr for yoga, ran 1 mile more easy on the treadmill, went to yoga class, and ran home.

Intervals TM 12x400
1.5 mile warm up 1 mile at 8:40 and the next half mile of 4x100 with an increase of speed each 100 interval (8.5, 9.0, 9.4, 9.8 mph)
12x400 @ 9.4 mph with 200 recovery at 6.0
Cool down of 1.25 miles at 8:30 pace to even it out to 7.5 total miles. I had the TM set at 1% grade but after my warm up and 4x100, I stopped to take care of a few things really quick. When I started up again I forgot to set the incline which explains why I thought the workout was a little too easy. Oh well... still a good workout anyways!

Easy run around the bloomiongton loop. I must be sick because this took just about everything in me to finish. Ave 7:57

Went to yoga this evening. Felt really good to stretch!

Tempo run, sort of
Ran uphill for the first 2 miles for warm-up and second mile pick up. I made it to 6:50 pace on mile 5 and then I coasted in the last half mile. I was still feeling some nausea pushing uphill and on mile 5. I hope this passes soon.

Ran an easy 4.1 miles this evening. Ave 8:24 pace. The weather was nicer. Only 95 outside. 

Easy run in the evening

I finally did a long run on the st george marathon course. Started in veyo and ran to the finish line at worthen park. Started out slow and worked up to race pace. This was surprisingly a good run. Ave pace 7:35

Ran with Steve, Rich, and Ben Kroft. We were doing the loop around the virgin river trails and I joking said we should tackle webb hill on the way around. Well, the others boys thought that was a great idea, so we looped up over webb hill which ended up being a beautiful sunrise on the peak. My quads were a little fried trying to keep up with those speed demons over the hill. Good run!

Tempo... sort of again!? The workout called for 3-5 mile repeats with 800 recovery. I didn't feel like this was a good week to push too much since I have a race this saturday. So I did 4x800 with 1 mile recovery along the virgin river trails. Two of the 800s were uphill. That was bad timing but my times didn't suffer. Anything under a 3:15 was the goal. Times: 3:15, 3:10, 3:10, 3:06

Ran 11 miles with john and brian in the middle of last night. Counting the run for today. We ran down the virgin river trail to bloomington, made the bloomington loop, and headed home. Nice night run. Ave pace 8:22

Easy run of 2.1 on the treadmillbefore yoga class this eveninge 

Early morning run on the last section of the SG marathon course. Ran 4 more this evening in salt lake after dinner with my brother and sister. 

Rocky Mtn Half - I was a 1:45 pacer. Sound like an easy one? No! Lots of uphill and elevation at 8k. Great race and beautiful scenery! I tied for 1st overall in masters with the other pacer with me. 

Ran/climbed Elbert peak in colorado. Highest peak in colorado and 2nd highest in continental US. Started out late since it took me awhile to drive there from Estes Park and find the trail head. I had to beat the weather to the top. It took me 1:45 to the top and 55 min down. I had one cool trip which if the aspen had not been there for me to grab and swing around back to the trail, i would have munched it good down a steep hill. 2 hrs and 40 min was a good time.

Ran to yoga. Hot and humid today. My body is tired from the weekend. Only made it through 45 min of yoga.

Treadmill @ 1.5%
Warm-up 1.5 mi @ 9:00 pace, 10 fartleks on every half mile for 30 sec, and 1.5 mi cool down at 8:45 pace. The pace started at 9:00. At the beginning of each half mile I bumped the speed up 1 mph for 30 sec and then reset the speed back 0.9 mph. My legs and body are still tired. This was a better alternative than running track today.

Ran 6 miles this afternoon with craig. Hot run but a good run. 

Ran easy on the treadmill. A slow pace felt hard today. Ave pace 9:12. I think I've been fighting a bug this week.

Work up tempo run. Started out slow and uphill for the first 2 miles. Zigzagged the streets back down to town square. Splits: 8:46, 7:59, 7:31, 7:16, 6:55, 7:34

Ran 5.6 miles tonight with craig and heath. Ave 8:13 pace. 

Long run... ran 11 miles uphill towards snow cyn from home, and ran back a shorter route. Finished just before midnight. Now I get to relax all day saturday. Ave pace 8:07

Easy run with the club. Nice gentle rain. Ave 8:0

Easy 4 mile treadmill run this evening before yoga class. 

Treadmill intervals
2 mile warm-up with 4x200 work ups.
200 at 6:30 pace and recover 200 at 7:20 pace. After every mile I took a 400 recovery. Repeated that 3 times. 1.25 mile cool down.

It was so humid that 85 degrees was too hot. I ran over tonaquint  and circled around past the dixie ctr and back down the virgin river trail to bloomington. Ave 7:45. Only excitement was dodging a mini van on the trail. They had handicap stickers on their plates.

Ran 4.3 miles more on the tm this evening to loosen me up. Felt good to knock the tightness off. Ave 9:19

Lunch - Too tired today to do significant speed work. Made this more of a fartlek W/O on the treadmil at 1%. Every half mile I spiked the speed for 30 sec. It looked like this: 6.5 half mile/8 for 30 sec/6.6/8/6.7/8.5/6.8/8.5/6.9/9/7/9/7.1/9.5/7.2/9.5/7.3/10/7.4/10/7.5. I finished/recovered the last mile at 7.5 speed.

Ran 4 more miles this evenimg on the treadmill at 8:30 pace.nice relaxing run.

Started just south of dammeron and ran to worthen park. It was very warm this morning. I am tired!