Hangin' Loose

After almost a week of no running.  I finally got out again.  Did 5 miles and felt good even though it was at 3:30pm.  I missed yesterday waiting for it to cool down in the evening then run.  And it just didnt happen.  It felt pretty good compared to my runs last week.  Did 8 miles at 8:30 pace and 3 at 8:00 or just under.  Total time 41:08 for 5 miles.

5 miles again at 8min pace.  Tried a little different loop.  This newer one will be good for a 6 mile run.  Did my run at 5pm.  Wasnt too bad.  Tring to work up to doing the 6 days a week.  So far so good.  Tomorrows run will be a slower paced run.

Took the day off running.  After work head up to Idaho to stay with my sister.  Got there at 10pm. 

Went up to my sisters in Victor/Driggs Id for the 4th.  And she found us a nice race in Wilson just outside of Jackson Hole WY.  So the temp was great even at 9am.  Was a out and back.  First half was gradual uphill and close to the turn around got a bit steeper.  Was hoping to do 44 mins on this race.  And it was my first 10k so PR no matter what.   After the uphills and a few small flats.  I started slowing down for the 2nd half.  Till the last mile which was flat.  And maintained a good pace.  And felt bad that I had so much left and a good sprint passing 3 people in the last 20 yds or so.  Finishing with 45:05 not what I was hoping for.  But was a PR so its all good.

Spending the night at my sisters house and so many new places to go run and try.  Asked some local runners where would be good.  Went up Teton Canyon for a nice recovery run.  It was on a dirt road and slight up and down.  The old man came with me so I just ran his recovery pace.  We averaged like 10-11min for the run and was very scenic.

Starting to feel better on my recovery runs.  And feeling relaxed.

Ran on a bike track between Victor and Driggs.  Was nice and cool.  Was tring to get in at least 5 days running for the week.  But looks like this will count as first day of next week.  Ran it at a 8:30-9 pace.  Feeling rather well for hitting 3 days in a row and would of liked to of gone a bit farther.  But was going to be heading back home at 9am so ended it at 6.5.  All and all the trip up to ID/WY.  Nice and cool

rest

Felt good after taking Mon off. Ran this at a 7-8min pace for 6 miles.  Total time 45:10

Nice and slow 5 miler.  8 to 9 min miles.  Total time of 41:45 starting to get use to the running everyday now.

Only ran 3 was late in the evening.  Just didnt feel well on this run.

Got up and joined some friends up at Park City for a nice run of some of the PC marathon course.  Was a bit chilly at first and 2 of the guys ran a slower pace so just ran a nice easy pace.  It was good to see the hill at deer valley and another mean one just outside of PC.  Had several walk breaks and such.  Total time 3:15  no clue of the pace.  But it was a great time meeting up with some friends and seeing the race course.

Bought some new shoes and felt good in them.  Noticed I was running a bit faster on my first mile and still felt good 7:29.  Started the uphill and wanted to see how well I could maintain my pace.  Hit a 7:20 for that mile.  Hit the next mile even faster at 6:50 and last 6:25 for the .25  Start feeling a blister from the new shoes and called it a good run.

Ran a recovery run for 6 miles.   Total time 53 mins.  No problems with the blister so all good.

Just getting in another day of running.  Hoping to hit 6 days this week.  Took 44:38 for this run.  Felt pretty good besides the heat of 80+

Not sure of the time on this run.  But is started later around 8:45.  It was nice and cool with a breeze.  The watch had issues so I ran without it.  It felt like a good tempo run.  And the hilly portions didnt slow me down much.  Tried lifting my knees more on the hills and it really helped to keep going nice and smooth.  And seemed to easily keep a faster pace the whole run.  I feel really ready for my race on Sat. in Bryce Canyon.  Heading down tomorrow morning and taking the day to rest up for the race.  This will be my highest week of running yet for sure.

Rest day. 

Was my 2nd time running this race.  And was my PR last time I did it at 1:42:35.  So I have been looking forward to coming back and doing this one again to beat my time.  I also went and ran this with my father and this would be his first half.  The temp was great for this starting out at 56 and at the end was 70.  So just perfect conditions.  It started at 6am so everything was going great.  Was shooting for a 6:50 to 7:10 pace but hoping for a 7.

Mile 1 6:58

Mile 2 7:03

Mile 3 6:23

Mile 4 6:34

Mile 5 6:42

Mile 6 6:40

Mile 7 6:52

Mile 8 7:02

Mile 9 8:01  Had to slow down to eat a shot blok.  No gatorade at the aid station.

Mile 10 7:12

Mile 11 7:11

Mile 12 7:27 Mean hill by the end kicking my butt.

Mile 13 7:08

Mile 13.1  Total time 1:31:41

Was a great run and a PR of almost 11 mins WOOT WOOT

Ran a bit after the race yesterday 2.75 to loosen up.  And this morning ran down at Liberty park.  The grass loop 4 times.  Not sure of the distance since the Garmin didnt like the trees.  So figured another 6 miles or so.  Was a nice recovery run.  Total time at the park was 1 hr

Recovery run today.  Was a bit sore in the quads from the race.  But felt great at the end of the run.  I am starting to like the running everyday.  Total time 54 mins 9 min pace

Ran just 5 today.  Just getting in the miles.  Total time 47:48

Resting up for the 10k tomorrow.

Well coming into this race I had a few goals. But basically I just wanted to beat my last time of 45 mins. I was running this one with a friend off of a different forum and he was going for a AG hardware. And wanted me to help pace him. So as we got ready to run this we ran into each other at the parking lot and headed out to warm up and get all that great stuff in before the race. The first mile and 2nd mile were rather faster then what we were wanting. But felt good to me. The 3rd was a bit harder with a hill but was wasnt to bad. And so I just kind of relaxed on it. As we hit the 5k mark I was pleasently suprised to see we had ran it under 20 mins. Was like 19:50 or so. And made a comment to my friend about if we kept it up we were going to hit the 40 min mark. He said something like "Oh boy I am going to be paying for that one later". So I just stuck with him the rest of the race. I felt a few urges to take off and not let anymore pass us. But want to help him out. And just kept tring to keep him going. The last mile on this course is just a slight uphill. But it isnt to bad just enough to slow you down and tell you that its there. As we got to the finish line area. He didnt have much left and said I could take off. So I had a nice fast sprint to the end. I am sure if I would of ran it alone that I could of gone 1-2 faster. So next time I will shoot for that. But was very happy even that much more to see my friend take 1st in his AG. So its all good. So 2 mile PR and helped a friend hit his 1st place goal. WIN WIN.

Mile 1 5:47

Mile 2 6:12

Mile 3 7:15

Mile 4 7:14

Mile 5 7:14

Mile 6 7:39

Total time 43:15 or so. 6:50ish pace

Just a recovery run.  I was a bit sorry for the first few miles and loosened up for the last 2 miles.  Average pace was around 9 min total time 54:07

Wasnt really feeling it today.  So just ran 3 miles.  Going to be doing a long run tomorrow morning.  Going to run the first 22 miles of PCM as a good long run and training on it.  So took it easier today.

Ran with a few friends on the first 22 of PCM.  Was a good to see more of the course.  Got started around 5am so we beat the heat.  Wasnt really going at my paces on this one.  Just hung with the pace of the slowest runner in the group.  We averaged around 10 min pace for the run.  And so in 3 weeks the goal will be running this at a 8 min pace.  Runnerchick joined us on this run and put do 19.25 miles.  Which was quite a big leap for her on her long running.  Since she has ran only 1 half marathon.  So the slower pace was great for her. So Slick and I went on without John and runnerchick at 19.25.  Slick and I went on to hit 22 miles.  Was a good run.  And a good start to the week.

Took the day off of running.  Had to much shopping and stuff to catch up on from over the weekend.  Felt great after the long run though from Sun.

Felt really good on this run and almost went for another loop.  But decided to save it for tomorrow since my last run was a long run.  Averaged a 8:30 pace.  And felt really good on the uphills and kicked it up a notch on them.  Its looking like a great month of running for me.  Cant wait to get out tomorrow and hit it again.

Did 3 loops today.  Going to make Weds my mid long run day.  And it seemed to have went rather well.  It was a bit hot at 5:30pm.  And no sprinklers on at that time to run through.  But started early on it so I can hopefully get in a run before work tomorrow morning.  From the looks of it already its going to be another 50+ week.  Also it is looking like I am starting to work on my weight to get down to 165 for race day. 

Total time 1:17  Pace 8:33

Had a good run this morning. Wasnt to bad being nice and cool. Felt ok was more of a recovery run.

Total time 55:20