Hangin' Loose

Had a good run today.  The normal 2 loops.  Picked it up for the last 2 miles for sub 8s.  With a good sprint up the biggest hill on the loop.  Felt a bit off at the first of the run for some reason.  My garmin was having alot of issues getting a good signal to start.

Total time 52:23 8:43 pace

Ran again up in PC and had a great time.  We started out around 5am at a slow but good pace.  This time we ran the first 8 mile of PCM and turned around and finished at the starting line.  My garmin had issues in the dark and I must of hit the wrong key.  But later at mile 6 I got it working again.  So not totally sure how long it was.  But someone else said it was a 10:03 pace which was a record for him.  So it was all good.

Ran a good tempo run today.  Did the 2 loops the first 2 miles just under 8 min pace then 7:26 7:06 8:00 for the up hill and  7:31 for the last mile.  Felt really good to run up the hills alot faster then i have before for this loop.  Feeling really good about the race this weekend.  And PCM coming up.

Total time 45:48 avg pace 7:37.

Just a nice recovery run agian today.  Tried to maintain a good 9 min pace.  The uphills were easy to hit them.  But downhills turned out a bit faster then I wanted but still relaxed.  Avg pace 8:48

Just did 3 tonight.  Got started way late and wasnt very safe it seemed on the roads.  Much better to hit it when its really early and I can run on the roads and not the sidewalks.  But less people driving.  Just to many people couldnt see me.  So called it good early. avg 8:46 pace Total time 26.19

Rested up for say.  This week has been rough with having my kids over the weekend.  And getting my youngest a extra night since her sister(the x's daughter) broke her arm.  Threw me off track with my running.  But can use the rest.

Was the first time running a cross country course.  Which I am guessing means on the grass.  The course was a slower course with the grass and 7 hills.  And parts of it there was still sprinklers on watering.  A few people slipped and fell through out it.  For my team ATK we were going to have 5 people with bibs(placers) 2 women and 3 men.  I was one of the slower ones on the team and didnt get a bib.  So I didnt feel I need to go all out for us. 

The first mile was my fastest and at one point noticed I needed to slow down or I would go under 6 mins.  Was alot of people on the course for say maybe 100 tops.  But was still crowded at the first and alot of trees to duck under and move around.  So I just got into a pace and tried to hold it.  And slowly dropped slower as the race went on after each hill climb.  I wasnt to happy with my results at the end and got passed by someone in the last mile.  But all and all was a good race. 

Was able to run into Andy at the first of the race and again at the end.  He did really well for his team.  And cheered me in at the end.  In the end our team took first in our division.  And I think mainly because our women took 1st and 5th out of the women.  So it was was a great race for our team.

Rested today.  Had my girls all day.  So stayed home and made breakfast with them.  Just had a great time with the kids.  Feeling good though at the end of the day.  And feel well rested.  Hoping for this week to do a good taper for PCM. 

Felt really good today.  Went out and did a tempo run.  Feeling good coming into this taper for PC and hope to keep do well at it.  Just 2 loops around the block.  The garmin kind of lost the signal around mile 2.  But overall time was 48:46.  So I am sure it was around 8 min miles so I was happy with it overall.

Decided to change it up and go down to the park and run.  Ran around Liberty park on the outer loop.  I think it is around 1.5 miles per lap.  It is nice and flat.  Temp wasnt to bad either.  Was a good recovery run.  Total time 50:00 at a 8:20 pace.

Tried something different today.  Ran down to Liberty Park.  Which is a steep downhill at parts.  And then 4 laps around the park and back up the hills.  Was pretty good for the most part.  Except at 9th and 9th didnt turn my watch back on and missed like half a mile and the hill climb up.  So not sure on total time or pace.  But figure maybe 1:16 total time and around 8:30-40 pace for the run.

Went to bed last night early to get up and run after my 9 miler.  Was very nice and cool this morning for this recovery run.  Temp was in the 60s.  Was hitting right around 9 min splits for every mile which was just about right.  Only saw like 3 people out and about.  And the paper boy delivering the news.  I really didnt have to much trouble calling it a night early since no running events as of yet are being played at the Olympics.  You can only watch so much swimming.  But I have decided I will try to run most of my runs either in the early morning hrs or down in the park.  The temp was still in the 90s when I finished my run last night and it didnt feel as bad.  Total time 54:15

Rest day. Tapering for next weekends race.

Had a good run today with a few friends Slick and John by Slicks house in Sandy.  We were going to go up and run in PC the first 5 miles of the course but with closures going on opted to stay in the valley.  Was a bit chilly but a good run.  A few good hills and some good downhillls to practice on.  John has really come along and picked up the pace and we avg 9:15 for the run.  Which is great for him.  And I guess I was pushing the  pace a bit more this time.

Another rest day again.  Tapering for Sat.  Was thinking of riding today.  But opted not to.  Just going to focus on a nice taper and get ready for the race.

rest

Felt great today.  Was a nice morning for a run.  Was a nice light breeze with the moon out.  Felt like pushing the pace a bit today.  And had a nice tempo run. Missed runing some last night for a birthday party with the family and kids.  So was well rested.  Some of the hills today felt really good.  And one I just picked up the pace an just fly over it.  Total time was 47:22 for a pace of 7:53.

Rested again today.  Figure the rest will be better then running at this point.

Was out a bit late talking running with the guys I am running with on Sat.  Got home a bit late and decided to just rest again today.  Feeling a few phantom pains here and there.  Got to love tapers or tapers.

Just going to carb load some and rest up again tonight.  Been wanting to run a bit more this week.  But thought I would taper a bit more.  And prepare for tomorrow.  It sounds like the temps are going to be good.  And so I am going to try to rest well and have a good race tomorrow with my friends.

Well coming into this one I had alot of good hopes of doing well.  Since I have done a few long runs up there with some friends.  Sadly at a slower pace around the 10 min mile pace.  And so at least I knew the course.  Or at least most of it.  Started out running with 4 others.  And had a bet going with a friend from Texas MarcE.  And after the first mile he started pushing the pace some.  Where I feel I should of gone just a bit slower.  And so later it burnt me out.  Was running well with him until I hit the rail trail and had to hit the PoP.  And Marc said he wasnt going to speed up but wasnt going to wait.   Well that was the last I saw of him.  I tried to catch up and passed a few people tring and well.  Never did see him.  At around mile 10 another friend caught up to me from the group i started with.  And I ran with him for about 2 miles.  Basically until the next aid station.  He drank and ran through it.  And I stopped to drink.  And waved him away.  I was able to stay a ways behind him till the next aid station.  And that is the last I saw of him.  From like 13-16 is quite steeper then the 2% grade we had been running on the rail trail and that is where I really started to struggle to keep the pace.  But had my spirits lifted when I saw 2 runners coming down the road right before the mile 15 marker and then just after seeing Andy run by.  He looked very good and strong and it helped pick me up and get me to the top of deer valley.  That is where a few more passed on the way up.  And I was able to hold my spot again for the downhill.  Till I got to empire where I decided to walk up it.  And there is where the calves started to cramp on the uphills.  I have had cramping issues in all but my first marathon.  This was going to be the same for this one.  I have tried alot of different things to have no cramping with no luck.  As of yet.   So with that said.   Each time there was a incline even crossing over a bridge my calves would start cramping up.  At which point I just want to finish the race and didnt really want to push things to hard since I have another race in 4 weeks at ToU.  So when they would start up I would just walk it.  And run when they were gone.  I was passed by alot of people but really didnt mind.  I was passed a bit later by the other 2 people I started out running with and tried to run with them.  But lost one on a bridge with a incline and another on another slight incline.  I really enjoyed the run and was happy to see everyone at the first and end of it.  Saw Cal and Andy.  Which both really did awesome.  The next race I have I am going to run it alot slower with my dad which will be his first marathon in 4 weeks and then 2 short weeks later run SGM where I will push it the best I can.

Rested up after the race.  Feeling pretty good.  It seems after every marathon the down time seems to get shorter and I am alot less sore.  I can easily go up and down stairs.  Just a little sore on the calves and tight.

Thought about running some today.  And did some shopping on the way home from work.  My calves are still just a bit tender.  And so just walked around a bit more shopping and stretched a bunch today.  Feeling good about the recovery.  Hopefully tomorrow I will run/walk some down at the park.  Should be good just going by feel.

Wanted to see how my body was recovering from the race.  It felt better today then yesterday.  Mostly my calve was the only thing sore still.  So went down to Liberty Park to test the old legs out.  And ran around on the wood chips.  It wasnt bad right from the start.  And I was easily able to run just under 9 pace for the first mile.  So I just kept with it and really the whole run I was feeling good.  So I just hit 2 laps and decided to hit 3.  And when it was coming around to the 4th I just kept going.  I could of easily gone a few more miles on that recovery run.  But thought it was just a recovery run and to test how my legs and calves were doing.  And now that I am done I have no soreness at all in my legs.  Wish I felt that good for most of my runs let alone after running a marathon just a few days ago.  Total time 54:01  Avg pace 9:00

Went down to the park again.  It was nice and cool at 5:30pm so started out at a slower pace for the first mile felt good so I kicked it up a notch and kept it there for the rest of the run.  The last quarter I even picked it up more.  So had a good run.  Going to eat and turn in early so I can get a run in early tomorrow morning.  Here are my splits...

Mile 1 8:36

Mile 2 7:53

Mile 3 7:55

Mile 4 7:53

Mile 5 7:40

Mile 6 7:47

Mile 7 7:42

Mile 7.5 6:49

Total time 58:53 Avg 7:51

Had a great morning run.  The stars were nice to see and it was nice and cool.  Today is my B-day so I treated myself to a nice early run.  And it was great.  Just 2 loops around the blocks.  Was a good pace too.  I feel my normal runs are picking up in speed.  So my overall speed is coming up. Avg pace 8:36 total time 51:35

Walked to the ReAL soccer game and back for about 4 miles total.  Didnt get a run in.

Went down to Liberty Park and ran a few laps.  It was quite wet and humid.  But wasnt to bad overall.  Starting to recognize a few people down there now.  The pace was nice and steady for the run.  Avg pace 8:26 total time 1:24:39