Hangin' Loose

What great weather for a run.  Got in a run just after work.  Temp was 56 degrees.  With a slight wind.  This week looks like it will be great for running outside in shorts.  Not that it will last long.  But we will take it.

Mile 1 8:47

Mile 2 7:52

Mile 3 7:52

Mile 4 7:44

Mile 5 7:58

Mile .5 3:37(7:17 pace)

TT 43:52 AP 7:59

Tried a little different route today.  Going to work on getting in runs each day.  To get back into getting miles in again.  So nice and easy run today.  Ran into a friend of mine that ran a sub 3 at SG and going to Boston.  Hopefully I will get to run with him a bit more often.  Even though he is a bit faster then me.  Might rub off on me some.:)  Temp was 62 and just perfect.

Mile 1 9:05

Mile 2 8:12

Mile 3 8:01

Mile 4 8:15

Mile 4.7 5:37( 8:04 pace)

TT 39:18 AP 8:21

Great weather again for a bike ride.  So headed up to Copperton.  Had a great ride.  Uneventful besides me breaking off my computer putting my bike.  ARGH!!

TT 47:40 AG 16.4

Went on the same route as Tues.  I wanted to better the time and start putting in some faster miles.  3 weeks till my next race which will be a turkey trot.  Temps are even warmer today then the last few.  Also had a strong wind for the first mile and last mile.  Still felt pretty good about the run.  First mile could of been a bit slower to warm up though.  Wish I had the time to go longer today.

Mile 1 8:21

Mile 2 7:10

Mile 3 6:56

Mile 4 7:43

Mile 4.7 5:31(7:57 pace)

TT 35:43 AP 7:37

Played our last game of flag football.  The game was a bit earlier this week at 8am.  So decided to count this at my workout for the game instead of trying to get in a run and then play.  We ended up losing the game so that is the last game of the season for us.:(  But I still had alot of fun.

Got in a early morning run with Peter.  A guy in the ward that is coming off of a injury.  And has been struggling getting past the 3-4 mile barrier with it.  He does more tris then anything and has a 6k coming up on turkey day.  So just did a nice 4 miler and at the end of it he was feeling good.  So we tossed in another mile.  Felt good.  Maybe I will be able to get in a few more runs with him.  He is a fast guy so it will be good to run with him.

Mile 1 8:31

Mile 2 8:26

Mile 3 8:13

Mile 4 8:06

Mile 5 8:00

TT 41:18 AP 8:16

Got to work and had some spare time waiting for the boss to come in.  And feeling good so got the cards out.  Did 12 cards today.  Was mostly fully body and core.  Felt pretty good. 

Computer is down at home.  So late to log this run.  Went on the 5.5 loop.  Wind was blowing from the North rather then the South.  So it was a bit chill even if the sign said it was 51.  Had a good run anyhow.  Still debating about how I am going to do my training for Ogden.  Debating about going for like 50-70 mile weeks.  Or sticking with the First training plan.  Which only hits from 30-35 miles a week.  I did see a better endurance base with my bigger mile base last year.  So at the moment I am just building more base miles.

Mile 1 8:43

Mile 2 7:41

Mile 3 8:03

Mile 4 8:07

Mile 5 8:16

Mile 5.5 3:44(7:30pace)

TT 44:36  AP 8:07

Got out for a run again with Peter this morning.  Was windy but warm.  Temp was 59 or so at 5am I guess by 9 it will be in the low 40s.  Crazy weather yet again.  So first 2 miles were with a tail wind.  Mile 3 is uphill.  4 and 5 are headwind.  And last mile was with a downhill and was able to talk him into kicking the pace up.  Felt really good to run fast for the last mile.  He is getting me thinking more and more about doing some swimming and doing a Tri.:)  This run started out fast.  But felt fine with the wind at our backs.  The uphill was fine and into the wind was slower due to the chatter and wind.  I am really thinking I might do another 2-3 tonight after work to do a double.  It is nice working 5 8hr shifts.  So I can get a run in easily right after work.

Mile 1 8:12

Mile 2 8:20

Mile 3 9:08

Mile 4 9:26

Mile 5 9:02

Mile 6 6:14

TT 50:23 AP 8:26

Got in a quick run before my girls came  over.  Felt pretty good.  Did the 4.7 loop and plan on running a long run tomorrow if I can get it in.  Tryied to keep this one easy but didn't happen that way.  The computer at home is having battery issues or the recharger cord is bad.  So hopefully we will get that replaced soon so I can log my miles better.  I don't have the splits with me here at work.  But I do remember the TT and AP I think.  Was more a short tempo run.

TT 36:30  AP 7:37

Debated going on a long run this week.  Ended up saying I would run later and it never happened.  Kind of glad I did so I didn't make a big jump in miles.  But still need to make one of my days a bit longer.

Went for a run after work with my nephew Alex. He ran a couple 5ks in the last 2 yrs or so. And was in a competition with the ROTC.  Where he ran a 5k with a 20 lbs pack.  So thought I would do some running with him if he was up for it.  He lives about 2.46 miles from my place.  So picked him up and ran to his place and then back to the 6 mile loop.  He ran very well and I was impressed.  Looks like I might have some to run a few lower miles with a couple times a week.:)  So had a good chat with him and run.  Was around 40 degrees and a breeze.  The distance is off by .2 and for the last mile reset it to get a fast final mile.

Mile 1 8:44

Mile 2 8:24

Mile 3 8:39

Mile 4 8:28

Mile 5 7:40

Mile 5.2 1:36 (7:47 pace)

Mile 5.2-6.2 6:13

TT 49:48  AP 8:03

Temps looked great and I thought there was no breeze to speak of.  The wind changed directions on me when I finally got out there going.  From the South then North halfway through it.  Which made me wish I would of wore my hat.  Wore also shorts, long sleeve shirt and gloves.  Was just perfect that way.  Temps were 44-47 degrees and felt great.  I tried a new route this time.  Was kind of like the 5.5 loop with a slight devation going down past the airport to Jordan Landing.  And back up home.  Might add a few more streets on that one later to make it closer to 7 miles later.  But looks like a pretty good route to run later. 

Mile 1 8:38

Mile 2 8:02

Mile 3 7:59

Mile 4 8:25

Mile 5 8:21

Mile 5-.64 5:22(8:29 pace)

Mile 5.64-6-64 7:03  Reset lap for the last mile to pick up the pace on.

TT 53:55  AP 8:07

Computer at work is up and running again.  OH YEAH!!  So I can log my runs again at home.:)  Went for a run again on the same route at Monday with Alex again.  Had a really good run this time.  I think the first 2 miles were faster then what we did before.  Right close to the end of the 2nd mile he asked for a break.  Of course I didn't let him take one just slowed it down.  I know I am mean.  But he thought that was just enough and then we headed up hill for the last .45 to his house.  Ended up a bit faster I think for that part.  Then I was off to finish the rest alone.  After hitting the uphill mile I was feeling great.  And had the wind at my back.  Started picking up the pace a bit more and it felt good.  Hit the last corner and reset the the lap for the last lap.  Oh and it was a good one.  With around .2 to go I was at 6:05 pace and started to push it harder to get it under 6 mins.  But just barely missed it.  And luckily the light turned at the right time.  I finally stopped on the other side of cross walk.:)  Dang it just missed it but it is the fastest I have ran that mile before so feeling really good.  1 more week till the 5k.:)

Mile 1 8:09

Mile 2 8:09

Mile 3 8:37

Mile 4 8:02

Mile 5 7:18

Mile 5-.2 1:26 (7:27 pace)

Mile 5.2-6.2 6:01  So close to breaking the 6 min mile mark:)

TT 47:46 AP 7:43

Was inspired to run this last mile harder then before after reading Rhett's speedy mile interval.  Hopefully here soon I will get that under 6.:)

Got a  call from Pete to run late last night.  Thought sure why not.:)  So got up early this morning to get in a recovery run.  Felt a bit fast starting out but just fine after warming up.  Looks like his test will be next month since this past weekend had some bad weather.  My legs and such are feeling good.  Iced my knee after the run last night as preventive measures.  Bit chilly this morning at 30 degrees.  Good thing there was no wind.  Wasn't bad at all.

Mile 1 8:18

Mile 2 8:29

Mile 3 8:08

Mile 4 8:31

TT 33:28 AP 8:22

Rest day. Feeling good about getting in 4 runs this week.  And needing a rest day if I am going to run with Fly and Andy tomorrow.  Both are awesome runners and fun to run with.  The hard part will be keeping up.:)

Had a great Bonneville Shoreline trail run again with Fly.  Its been a while since we last ran together up there.  So it was fun.  Was like 5 miles up and 5 down.  Some of it was quite steep.  Steep enough that I started to walk and Fly was running at the same pace.:)  Now to see how sore I will be tomorrow.:)  It is always good to run new places and run it with a friend.  I tell you what.  There is so many different trail paths we could of taken all over that mountain side.  Its good to run it with someone that knows the area.  Pace ranged from 7s to like 15 min paces.:)  And was a great workout.  Thanks again Fly for the great run.  And looking forward to the next one.

TT 1:48:51  AP 10:59

Little change up on today's run.  Picked up Alex to run again after work.  And decided to invite my bro John to run too.  He kind of needed the company.  So we waited around about a hr for him to show up.  And ran with him for about 2miles before he called it good.  He was a bit over dressed for the run.  But all worked out good in the end.   Had a good dinner and chat with both with them.  So good run for those 2.  I was just warming up.  Might have to make Tues a little longer run.

Was good to run with Alex again.  And looks like Mon and Wen are going to be my easy runs with him.  And hopefully can get John running more.

Mile 1 9:41

Mile 2 9:27

Mile 2.55 6:13 (11:18 pace)  Hit mile 2 and then slow jog.  Sprint race for last .1 with Alex.:)

Ended up taking the day off from work to go to Logan with the wife to get her hair cut.  Got home and took a nap after.  And got ready and went to the Jazz game.  Some how I missed my run.  DOH!!  Oh well I will call it tapering for the turkey trot.:)

Meet up with John and Alex again.  Gave John a few things to make his run better.  So he didn't over heat on this run.  And was able to go 4.7 along with Alex and me.  That was the farthest that Alex has gone and he did it easily.  For the last .7 I ran at my 5k pace.  Was just a bit off by 4 secs.  So felt pretty good about that.  Should be a good race tomorrow if all goes well.:)

AP was around 10 min miles.  My .7 was 6:30.  Ran back and joined them to round it off to 5 miles.

We meet up with Liz at the race.  And got our bibs.  Looks like they had a more this year then last year.  Last year there was 1650 or so.  This year they had over 3600.  So was twice as many people this time.  Temp was around 25 and I think I might of over dressed for this race.  For a normal run I would of been just fine.

Warmed up for a 20 mins and did some strides.  The race started out a bit late by about 10 mins.  But I was feeling just fine.  Which should of told me I was a bit over dressed.  Start out on the front line and took off.  Was shooting for around 6:30 for the first mile.  And at around the half mile mark was still at 6:00 area.  So started slowing it down a bit.  Ended going a bit slower for what I wanted.  And never really relax on this.  Kept trying to relax and it just wasn't working.  Next mile I was planning on picking up the pace.  And it just didn't happen.  Hit the 3rd mile and was needing to pick up the pace.  And just wasn't feeling it.  Started getting passed by a bunch of people.  Which didn't help matters much.  Got closer to the finish and started kicking it up some.  And even saw Slick on the way in.  Hit it right at 21:00.  So 1 min slower then last year.:(  Been the story lately.  Not hitting my goals.  I think mostly due to the lack of speedwork lately.  But still had a great time.  After the race went and played some football for about 1 hr and half.  Felt good to just have fun.

Mile 1 6:45

Mile 2 6:45

Mile 3 7:00

Mile .1 6:27 pace

TT 21:00 AP 6:50

Oh boy.  This was a rough run today.  Bit chilly with a headwind.  For the first 1.5 and last mile.  Really wasn't an enjoyable run at all.  But got it in.  Hope that tomorrows run will feel a lot better then today.  A lot of funk to get out.  And still a bit disappointed in yesterdays race.

Mile 1 9:27

Mile 2 8:29

Mile 3 8:08

Mile 4 8:21

Mile 5 9:08

Mile .5 4:16 8:38 pace

TT 47:51 AP 8:43

Had to try out the new pair of shoes with the wife.  Since we missed our run on Sat due to a busy day.  So had a great run with the wife.  Wasn't really going for pace or anything.  Just a long slow run.

TT 1:33:17 AP 9:20

Ran with Alex again today.  We ran the 4.7 loop and around 2.4 miles called it good.  I am guessing that the 8:00 2nd mile was a bit rough on him.:(  So for the 3rd mile half way through was 8:30 pace and picked it up to finish that mile strong.  And just progressively picked up the pace.  The temp at the first was around 42 degrees so was great shorts,  long sleeves, gloves and hat day.  Then had a Bday party for Aubrey.  She is 10 now heaven help us.   I was in charge of making the cake.  I should of read about the veg oil instead of olive oil.  Had to run to the store and get a new one.:(

Will post times later when I get home.