Hangin' Loose

AM- Rode to work today with the wife again.  Weather was good again.   Did it in 28:44 going which is a good time again.  And then got 2 sets in of my workout.

Wall sits 1min x2

Planks 2min x2

Leg lifts 12 x2

Bridges 12 x2

Flamingos 1min x2

Toe steps 30 x2

Toe lifts 30 x2

Walking lunges 20 x2

PM-  Rode back from work.  And did it a bit faster then Mon.  Almost did under 22 mins.  Did it in 22:04 so close.  Will probably do another ride on Friday since I will be off work for the holiday.  Today was also my 13th year at my work.  So we went to dinner at Outback and then watched Transformers 2.  It was a great date night.:)

Got out a bit late to do my tempo run tonight.  Hit the road at 8:26 PM.  Goals for tonight was to do first mile warm up then 5 at 7:11 then a mile cool down.  Tried to find a flat road to do these tempo miles on.  The road by airport 2 is the best yet still has some rollers.  Also played some softball with the ward tonight.  Only got in about 40 mins with them.  So here are the splits.

Mile 1 8:38

Mile 2 7:11

Mile 3 7:14

Mile 4 7:18 Crossing over and heading back the other way lost a few secs

Mile 5 7:09

Mile 6 7:10

Mile 7 9:00

TT 53:40 AP 7:40

Felt pretty good.  Alot better then last week tempo run in Park City.

Rest day today with a day off of work.  Went to the WJ carnival.  And just relaxed.  Had a great day.

Got plenty of sleep last night.  I was pretty tired all day yesterday.  So crashed early and got up to run on the parkway.  Was exciting to see the 10kers running by for the WJ race.  We decided to op out of doing it and just going for a long run today.  Goals on this was to run 8:11 pace.  First couple I used as warm up  then started kicking it up to where I needed to be.  MrsFit was with me for a bit of it but was going to be running a little slower pace today.  So headed on the trail with a lot of bikers, runners, joggers and walkers.  It was a good day.  And I didnt felt pretty good after about mile 4 and then just started to settle in.  Since on this parkway there is alot of rolling hills.  I would try to push a bit going up the hill relax and speed up the best I could as I hit the top of one and then speed up with the downhill.  Then relax into my steady pace after coming off the hill to a flat.  Worked pretty good and paces dropped a bit under where I goal pace.  I had to slow myself down alot after doing that.  After mile 15 or so the garmin lost track.  I was coming up on the 16 mark which I was sure I was only a mile away and so for that 15-16 mile I kept pushing harder and harder since I thought I was dropping off pace and wanted to finish strong.  Hit the lap and found I was well under the 7.  The last mile also was messed up and lost reception around .5 from the end.  So I just kept pushing harder.  Some how I messed up the paces.  And didnt hit stop which I am sure I did when I hit by the car.  And rested.  From the math I did getting to the car the last one came in around 7:10.  And when the wife came in I noticed it was still on and going.  So argh stupid thing.  Here are the splits...

Mile 1 9:08

Mile 2 8:47

Mile 3 8:15

Mile 4 8:12

Mile 5 8:02

Mile 6 8:11

Mile 7 8:01

Mile 8 8:04

Mile 9 8:00

Mile 10 8:10

Mile 11 8:01

Mile 12 8:08 Tougher area.  Had turn around and crossed over a mean overpass twice on this one.

Mile 13 8:10

Mile 14 8:11 Lots of trees in here and picking up the pace.  I know I was going alot faster this mile.  Had to make up from what it said I was at 9:20 at .5

Mile 15 8:05

Mile 16 6:19 Lap button at 1 mile out

Mile 17  7:??  Not sure what happened here.

TT 2:17:?? AP 8:10ish

AM-  Had a great ride to work again.  Looks like my cadence is working again on my bike so focused on keeping it between 65-80 unless going downhill.  When it gets a bit higher.  Had a rough side wind close to the end of the ride so just got down and dirty with it.  Looks like it paid off in the end.  I rode it in 27:22.  Which I believe is my fastest time so far going to work.  Will see how it goes home tonight in the heat.  The heat doesnt seem to bother me too much though.  Only when I have to stop at the lights do I notice it.  Also got in 2 sets before the boss showed up today too.

Planks 2min x2

Leg lifts 12 x2

Bridges 12 x2

Wall sits 1min x2

Toe steps/lifts 30 x2

Flamingos 1min x2

Walking lunges 20 x2

Dips 20 x3

PM-  OH YEAH!!!  It was a bit hot and windy on the way home.  But turned out to be a great ride.  Had some mean head winds at the start and some crazy side ones that I thought were going to take me off into the  gravel a few times.  But in the end I did this one turned out to be my fastest ride so far going home.  21:06 OH YEAH!!  And felt stronger today all around.  Got to love days like today.

Not much fun on this run that is for sure.  Speedwork + 95 degrees = not fun.  Not sure how you guys down south do it.  Decided to go and do a run at 5:15 pm since I wanted to watch the Tour tonight.  So headed over and it was windy and I thought that would help to cool things down some.  But it just added to the not fun.  Goal was 2 miles warm-up 1k @ 3:44 with 400m rest.  Then a cooldown mile.  Here is how it went.  The last 1k I stopped after pushing hard for 400m and found I was on a 6:55 pace ARGH!!  Walked a little then finished it.

Mile 1 8:39

Mile 2 9:15 Chatting with another runner

1k 3:47 ri 3:20

2k 3:57 ri 3:38

3k 4:07 ri 3:35

4k 4:09 ri 3:59

5k 1:47 ri 1:36 1:37

cooldown 9:34  I MADE IT!!!  Did I mention it was hot out there.  Will have to do runs ealier or later in the day.  That just wont work.  But I did it.  I also walked and jogged a little of the RI.

TT 1:03:43

AM-  Rode to work today.  Suprisingly I did it even faster then I did on Mon 27:05.  I thought for sure I was going to come in short of it since I wasnt able to use my cadence on my computer.  That crazy thing comes and goes.  But I kept with a good strong cadence and it paid off again.  Now to get in a quick couple of sets before the boss gets here.  Was able to get in 2 sets. 

Planks 2mins x2

Leg lifts 12 x2

Bridges 12 x2

Wall sits 1min x2

Toe lifts/steps 30 x2

Flamingo 1min x2

Walking lunges 20 x2

Dips 20 x3

PM-  Rode home from work.  Had a tail/cross wind which made it interesting.  Ended up getting home quicker then on Mon to so its all good. 20:35 it must be from watching the tour.  Each time that my pace seems to slow I get up out of the saddle and keep the pace up.

Got a run in tonight after dropping my girls off.  Start at 8:30pm and temp was 78 or so.   So a lot cooler then Tues run.  Felt pretty good with a slight wind.  Goals were 1 mile warm up 4 at 7:00 tempo with 1 mile recovery that turned into 1.5 in the end.  I am like this area for my tempo runs.  And at this time of the day there isn't much traffic.  So here is the splits

Mile 1 8:37

Mile 2 6:51

Mile 3 7:01

Mile 4 7:00

Mile 5 6:58

Mile 6 9:00

Mile .5 4:35 pace 9:11

TT 50:03 AP 7:42

AM-  Rode to work with my sweetie.  Had a good ride.  Temp was nice and cool with a slight breeze.  Did it in 28:20.  Nice and easy ride.  Got in 2 sets before getting to work. 

Planks 2mins x2

Leg Lifts 12 x2

Bridges 12 x2

Walking Lunges 20 x2

Toe lifts/steps 30 x2

Flamingos 1min x2

Wall sits 1 min x2

Ran on the JRP today with the wife and Teena.  Met up with her just after 5am.  Was good to see Teena out and running again.  Was hoping to see more of the Chumps that sometimes make it on Sat.  But it was just going to be us.  We did see JohnnieV on the way after our turn around at mile 3.  At mile 4 we split up to our own paces.  On this one I was shooting for 8:26 for the run.  First few was a good warmup and then picked it up.  Had my first issue around 12-13.  When one of my toes was giving another some grief.  I should really clip my toe nails before any long runs.  Finally took care of that problem at mile 15.  It was really throwing me off at that point.  Tried to finish strong but wasn't going to happen.  Just stopped at a few points in the parks to cool off with some water over my head.   Which was great.  Was tring to race home to go to a social with the Elders in the ward.  Which only made it for the last inning and made the breakfast though.:)  Then after that was off to go swimming with my Sister and her kids and mine.  Had a great time for about 2 hrs.  It was nice and relaxing.  Here are good and bad splits.

Mile 1 9:18

Mile 2 9:00

Mile 3 8:48

Mile 4 8:49

Mile 5 8:22

Mile 6 8:25

Mile 7 8:25

Mile 8 8:24

Mile 9 8:27

Mile 10 8:25

Mile 11 8:28

Mile 12 8:26

Mile 13 8:28

Mile 14 8:32

Mile 15 8:46

Mile 16 8:34

Mile 17 9:15

Mile 18 9:16

Mile 19 9:54

Mile 20 10:03

TT 2:56:17 AP 8:49

No ride today.  Didnt get around to fixing the flat since I had my girls over the weekend.  Will get it tonight or tomorrow for Wens ride.  Got in 2 sets today before the boss got in with the assignments.

Up ups down downs 10 x2

Leg lifts 12 x2

Bridges 12 x2

Walking lunges 20 x2

Toe lifts/steps 30 x2

Flamingos 1min x2

Wall sits 1min x2

Won a 3 months membership at another gym from the WJ fair.  Will go check it out tonight and see how it is.

Today is a speedwork day.  So decided to try the road that I run my tempo runs on.  And do my 3 x 1600 at 6:12 pace with 1 min rest.  Waited till after 7 to go out with the hopes of cooler temps then last week run.  Not sure why I wasnt able to hit them so well.  Either it was running into the wind for those first 2 miles that made it tougher or lack of energy I am not sure.  But wasn't able to hit my splits again for my speedwork again.  Starting to get frustrated with it.  Next week I will try my speedwork on a treadmill.  Here is the splits.

Mile 1 8:52

Mile 2 8:04 (some strides here)

Mile 3 6:31

Mile 4 7:10

Mile 5 7:00

Mile 6 9:19

Wasn't really even close at all.  I am having a hard time at faster speeds to feel confortable and finding that faster stride that I can hold for the distance.  So for that reason I will try the treadmill again to get a feel for it again and maybe that will help.

TT 50:28 AP 8:08

AM- Rode to work today.  Took it at a easier pace today.  Legs were sore from last night run.  Did it in 29:29 so a bit slower yet about the middle time.  Cadence was nice and consistent.  Got in 3 sets again today.  Hoping to get in some push-ups too.

Planks 2min x3

Leg Lifts 12 x3

Bridges 12 x3

Walking Lunges 20 x3

Toe lift/steps 30 x3

Wall sits 1min x3

Flamingos 1min x3

PM- Rode home nice and easy again.  Time was  23:10.  Felt pretty good on today as it progressed.  

Wanted to beat the heat today and got out at 4am.  Temps were great at 66 so that was great.  Today is a tempo run 2 miles easy 3 at 6:45 and then 1.5 easy.  Didnt go as planned but will take it.

Mile 1 8:59

Mile 2 8:48

Mile 3 7:05

Mile 4 7:04

Mile 5 6:56

Mile 6 9:12

Mile .5 4:40

TT 53:01 AP 8:07

Got a good nights rest and getting ready to head down to Bryce.  Plan will be to there at around 4-5 check in and get our packets.  And ready ourselves for the race.  Should be a good race tomorrow.

I must say this is still my favorite half marathon.  Had a great time at it again.  Headed down last night and got our packets.  Got our room, watched some Polynesian dancing and called it a night.  There was a fire going on at Bryce Canyon so there was some smoke in the air.  But wasnt to bad.  And for the most part I slept well last night.  Goals for this was to get under 1:37 at least (7:26 pace).  And if possible run it between 6:50 to 7:10.  Really didnt want to go over 7:10.

 We caught the bus going up to Ruby's in Tropic and headed up to the start.  Get there in time to warm up and see Walter and Mary Ann at the starting line.  After talking to Walter for a few secs saw Cal and joined him at about 10 people back from the starting line.  Decided to run with Cal as long as we could till he dusted me.  The first 2 miles are somewhat flat and you could see a haze from the fire all around.  But it wasnt to bad.  Then came the downhill portion.  Cal and I just chugged along through here till around mile 5 or so.  When we ran into an older guy.  Was a nice guy that would tell us a few jokes to take our minds off of the work at hand for a time.  Till he said our pace dropped below 7:00 pace and would pull ahead of us.  Around mile 10-11 is where Cal caught back up with me and pulled away from me on the hill at around 11.5.  It was great to run with him for a time and really appreciated the company even though we didnt talk to much.  I believe he ended up about 30 secs ahead of me at the end.  The poor wife add some issues on the course and came in a bit later then planned which had me worried.  But she made it and all is well.  Cheered Dale into the finished and congratulated Walter on taking 2nd in our AG.  With a time of 1:14 I was very impressed.  The guy in 3rd was 1:15.  Really made me wonder what time the 4th place guy came in since I was 5th in the AG at 1:30.  Which for me is a 1 min and 5 sec PR from last year at the same race.  Man I just love this race.:)  And I cant wait to head down and do it again next year.  So here are the splits.

Mile 1 7:08

Mile 2 7:01

Mile 3 6:18

Mile 4 6:31

Mile 5 6:49

Mile 6 6:40

Mile 7 6:53

Mile 8 6:50

Mile 9 7:12

Mile 10 6:56

Mile 11 7:03

Mile 12 7:28 (issues at aid station, and got out of my groove)

Mile 13 7:17

Mile .1 30sec 5:56 pace

AM- Rode to work on my sore legs. Felt good to spin them out like that. Took it nice and easy 28:30 was the time. Also got a nice little 50 workout card set from the race and decided to try it out. Did 17 of them to change things up with my workout. Turned out pretty good. I like the varity it gives you. So here it is. Lunges 24 Reverse curls 18 Cross countries 40 Obligue Bridges 25sec x2 Duck walk 20 Side leg lifts 24 Squats (wide)24 Jumping jacks 50 Dips 20 Side Crunches 24 Push ups staggered 20 Crab crawl 50 sec Lunges stationary 24 Crunches 20 Push ups standard 20

PM- Had a nice ride home.  Looks like I didnt post this till later.  Did it in 23:30 so a bit slower then normal.  But just what I need to do for my recovery.

Planned on running after work since I didnt get up to run in the morning.  Just didnt happen.  I came up with a bunch of excuses.  Best is just that I was still sore.  But rest is good.

AM-  Went to bed a bit later then I wanted.  And body wanted to wake up at 3:15 so I got up for my run.  Last night it was 95 so the 76 at 3:30 was no suprise.  Goal was to do my speedwork if my legs were up for it.  And if not go for a recovery run and get some miles in.  Tried to do a few strides that just didnt have much zip to them at all.  And after a couple attempt at something resembling speed.  Made it into a recovery run.  Started feeling good after mile 4 which was good.  Since that was when I hit the first hill climb to do.  Felt good climbing it at a strong steady pace.  And then another a bit later felt good.  So at the end of it felt really good.  Legs are feeling back to normal and hopefully back to normal for Fri's race.

TT 57:17 AP 8:50

Today will be a rest day since tomorrow is race day.  Problem is I woke up in the middle of the night and my foot was hurting.  When I woke up it was hard to put any weight on my left foot.  And for the life of me I cant remember doing anything to hurt it at all.  So today it has been hurting on and off.  If I keep moving it gets better and no pain.  But if I stop and then get moving again it starts hurting again.  So I have iced it and took some motrin.  Even took some Aleve a bit ago and its feeling better.  But still I cant figure out what I did to even hurt it.  So I am just stretching it and hoping it will go away before the race tomorrow.:(

Had a good time again at this race.  Ran into Smooth, Teena, and Rad at the start.  And ran with MrsFit and Liz our friend.  They started further back.  I am sure my first mile would of been alot faster also if I could of gotten closer to the starting line today.  Start back about 10-15 yds back.  My goal was to PR on this race with running a 6:40-45.  From my watch I did it.  And hit my goal by my garmin.  But had to run another .10 to finish the race.  I actually hit the lap button right at 6.20 and it was 42:00.  And kicked it up to sprint in to the finish.

This one was a bit harder to remember much about it.  Ran it solo remember catching up to Smooth in the first mile.  And catching up to Teena at in the 2nd.  Felt pretty good at this parts.  Didn't go out as fast this year with a sub 6 in the first mile.  But tried to hold the 6:45 for most of the race till it got flat.  And when it started to hit about a mile away from the finish I started to slow down.  Kept trying to relax and it was working but pace was slowing still.  Was excited for say to see my family and kids 2 blocks from the finish which gave me a bit more energy.  And sprinted hard to the end.  Just didnt hold mile 6 like I would of liked.  So was happy with hitting my split for avg pace on my Garmin(6.3 and 6:45)  But it didn't come out to that offically with a 42:30 6:51.

After the race I saw most everyone come in for the 10k.  Slick was there to cheer me in.  And talked to him briefly.  And Teena came in shortly after me.  It was great to see everyone.  After waiting for the wife and Liz.  We checked the official times and headed back to my family to wait for the marathoners to come in.  To our dismay the marathon wasnt going to come up the parade route and so we missed it completely.  But was able to find Mike Warren after his race and congratz him for a job well done.  So here are the splits for my race.

Mile 1 6:27

Mile 2 6:22

Mile 3 6:54

Mile 4 6:46

Mile 5 6:41

Mile 6 7:16  Ouch this one cost me alot

Mile 6.2 42:00 (6:45 pace)

Mile 6.3 42:30 Finish time

Still have alot of room to improve at this distance.  And it is a 45 or so sec PR so I will take it.:)  I should start paying more attention to how far ahead my watch is getting next time to the mile markers.  So I could of picked it up more.  Argh!!  Its all good.:)

Was up late watching fireworks with the kids.  So no early morning run.  My foot has been feeling better but sided on giving it a rest after the 2 races in the last week.  We watched also the 08 Ironman Championship in Hawaii.  Was quite cool and then went swimming with the kids for a couple hours.  Had alot of fun and was relaxing.

AM-  Rode to work again today.  Felt pretty good.  Had a cross headwind on the hilly portions of the ride which slowed me a bit.  Talked a bit about the race with coworkers so no workout yet.  Took 28:10 to get to work.  And crash within the first turn on the ride.  Just suprised me more then anything.  Tire slipped off the side of the sidewalk turning and went down.  No damage just a rude awakening.

PM-  Rode home from work.  Had to race home to get a haircut.  The wife made me do it.  Took 21 :35 on the way home

Ran for about 2 miles to the Oquirrh Fitness Center.  Where I met up with a co-worker that was thinking about doing his first 5k this Sat.   So I joined him on the run of the course.  Was nice a and easy pace run.  So good recovery run but wasnt much of a speedwork out.  We avg around a 9:40 pace for the 3 miles or so.  Then stretched with him and ran back home.  So looks he will be running his first 5k now.  So all is good.  

AM-  Rode to work with the wife.  Was a more relaxing ride.  Took 29:30 pretty uneventful.  My shoulder was sore yesterday.  Wasn't sure if it was from doing dips on Mon or what.  Then remembered I crashed on that shoulder.  So its still a bit sore today.  Got in only 1 set today.

Planks 2min x2

Leg lifts 12 x1

Bridges 12 x1

Lunges 20 x1

Toe lifts/steps 30 x1

Flamingos 1min x1

Wall sits 1min x1

PM-  Rode home.  Legs bit tired so took it easy on the way home.  Did it in 22:40.

Went to bed last night at 7 to get up at 3:30 to run.  Got up to run and watch wouldnt work.  I thought I got it working last night.  But it wouldnt turn on.  So went and got the key to the club house to run in there.  Door wouldnt open up.  So instead of running I went back to bed and crashed for a couple hrs more.  Will just have to run after dropping the kids off tonight.:(  Been feeling tired and having headaches for a few months now.  Having issues with a tooth I hope to have taken care of next week.  And will feel better again.

PM- Played around 40 mins softball with the ward. Looks like we took 1st in the stake. Mostly due to the fact we showed up with a full team each week. After that dropped the girls off and went for a run. Started around 8:20 was going to be a tempo run. Not sure if I can call it since I missed my splits alot. Mostly due to the storm that was brewing. Had a strong cross wind. That kind of blew me around. So I felt good with the efforts though and found it to be a good workout none the less. Was alot more traffic tonight on the airport road. Forcing me to run on the gravel.

Mile 1 8:39

Mile 2 7:00

Mile 3 7:21 Wind starts to really pick up and first raindrops.

Mile 4 7:31

Mile 5 7:24

Mile 6 7:50 Raining a bit more with strong winds.

Mile 7 7:58

Mile 8 8:24

TT 1:02:05 AP 7:45

Was able to use the wife's watch. Mine wont stay working.

Rest day that didnt seem to be much of one.  Helped someone in the ward move for 2 1/2 hrs.  So got to bed a bit late.  But its all good.