Hangin' Loose

Rough night last night with these allergies.  So didnt get up early to run.  Wore around a dust mask most the day.  So I wouldn't keep sneezing.  My poor nose.:(  So when it came time to do my speed work I was just hoping to get the miles in.  Headed to the club house to get it done.  And it wasn't to bad once I warmed up after the first mile.  Did my strides in the 2nd a few times and was starting to wonder.  Goals were to run 2 miles warm-up 3 x 1 mile @ 6:11 with .25 RI and then 1 mile cool down.  So hit the 9.7 and felt good after the first half and stayed relaxed till the end.  2nd came and went.  3rd was a bit tougher for the last .3.  Yet was very happy that I was able to hit this work out for the first time in this training cycle.  So its a big confidence builder and feeling good about my training.  I wanted to hit 7 miles so with 1.35 left hit 7.5 (8:00)  and just relaxed.  Feeling good.

Mile 1 9:00

Mile 2 8:10

Mile 3 6:11  .25 2:10 RI

Mile 4 6:11  .25 2:05 RI

Mile 5 6:11  .15 1:30 RI

Mile 6-7 8:00

AM- Got in 2 sets of my old routine. Felt pretty good on these ones. Even though it seems to have been a while since I last did them.

Planks 2mins x2

Bridges 10 x2

Leg lifts/fire hydrants 10 x2

Walking lunges 20 x2

Toe lifts/steps 30 x2

Flamingos 1min x2

Wall Sits 1min x2

Tempo run tonight.  Tough one to again.  1 mile easy then 10 at 7:26.  Was doing well up to around mile 6 and then it the treadmill started with the change its noise.  I am not sure how hot it is in there but its very humid.  So I am sweating really bad.  The poor treadmill is getting drenched.  And mile 8.2 I slipped on it at first I thought it was just that I was watching the Aggies and Utes and got distracted.  And then slipped forward this time which really startled me and kind of made me jump.  So finished up the mile and hopped off.  Going to have to take my own fan for more airflow or just brave the smoke.  So ended up 2 miles short.  But feeling good and I am sure I would of made the last 2 on pace.

Mile 1 8:40 1% incline

Mile 2-9 7:24 1% incline

Ran with JohnnyV again.  We did the same run that I did 2 weeks ago.  From Copperton Park down by my house and around to simulate running SGM.  So around mile 6.5 was first hill.  Then mean hill at mile 9 continual uphill till 10.5 and downhill at 12. 13-4 are flat with some rollers with headwind.  Last mile is half up half down.  Goal pace was to run it at a 7:36 pace and run the hills accordingly and maintain a good pace for the flats and finish strong.

So meet JohnnyV at my house at 5am and headed up to Copperton.  Poor Johnny had just flew in last night and didnt get to bed till 11pm so this was a bit rougher on him.  Temp was good and only a slight breeze compared to last week.  We hit the first mile flying and had to slow down the 2nd mile so we wouldnt go sub 7 on it.  Felt really good till the first big hill.  And we maintained a really good strong pace up it.  Which was really good and then the big hill hit.   And we took that one pretty good.  And then just pushed through to the next few miles.  When we hit the flatter portion of the run we hit a headwind.  And Johnny let me take the lead a bit more.  I wasn't to happy with how the pace was dropping so much.  With the headwinds made it tougher.  And as we hit the last mile I just kept pushing it with Johnny behind me.  Hit the last hill at the top was 8:15 and had to make up a lot to finish strong again.  And felt really good on the downhill and kicked it up even more  with .25 to go.  Finished good and strong again.  Felt really good about this run.  And its  a lot better running with someone.  Johnny is looking very strong for his 3:20 attempt in a few short weeks.  One more big week before our taper.  Here is the splits.

Mile 1 7:47 Way fast but feeling good.

Mile 2 7:12 We tried to slow it down.  No really we did.

Mile 3 7:25

Mile 4 7:36 Starting to feel the pace

Mile 5 7:36

Mile 6 7:38 Just missed it:)

Mile 7 7:53 Gradual uphill

Mile 8 7:48 Steeper uphill for half then downhill

Mile 9 8:33 Mean mile

Mile 10 7:52 Gradual uphill

Mile 11 7:42 Uphill and then down starts.  Started to pick up pace to make up the downhill.

Mile 12 7:34

Mile 13 8:12 Arghhh

Mile 14 7:58 Arghhh 

Mile 15 7:31  At half on uphill was 8:15 pushed it hard to get it down to 7:31 and finished strong.

TT 1:56:18  AP 7:45

Easy hike in the evening with the wife up to donut falls.  Short mile or 2 hike.  Just had to go for a nice ride.

Had a great ride with the wife out at Saltair.  Quite a flat 20 miler.  We tried to go for a hr.  But had a bit of a wind for the 2nd half.  And so took just a bit over 1 hr.  But was a pretty good ride.  To bad we dont leave closer to it or I could do my speed and tempo runs there.  So had a great ride with the wife.  Can't beat it.

TT 1:04:15

Tonight was speedwork night.  Goal is to run 2 miles easy then 10 x 400m @1:27(5:48 pace) with 400m RI.  So I decided to do my run at the HS again.  Since the club house TM doesn't go up to 10.3 and the weather wasn't to hot or windy out there.  Started out pretty good for the most part.  First one came in suprisingly fast.  And tried to slow it down after that and keep a constant push yet not to hard.  After about 4 repeats had some issues with some walkers on the lane 1 and 2.  Yelling to me that joggers were suppose to be in lane 3-8.  I stopped and went back after trying to pass them and such 3 more times.  And explained that walkers were suppose to be in those lanes with the joggers.  Sprinters and runners do the first 2 due to the faster speeds and such.  It all worked out.  And only had to worry about passing 2 more people in the 9th set which slowed me down just a tad.  But all and all I had a awesome workout today and very happy with it.  Felt that besides the first few being fast I started hitting them rather well.  Also the 400 RI I would walk about 100-150m and then jog the rest till I started the next interval.

Mile 1 8:35

Mile 2 7:57 6 strides of 100m in this mile too.

1  .26  1:19  RI 2:24

2  .26 1:23  RI 2:51

3  .25 1:23  RI 2:58

4  .26 1:26  RI 3:04  Passing the walkers

5  .25 1:25  RI 2:47

6  .25 1:25  RI 2:52

7  .25 1:27  RI 2:06

8  .25 1:26  RI 2:47

9  .25 1:28  RI 3:10  Passing 2 different people

10  .26 1:27  RI 2:36

Mile 8 9:43

Mile 8.1 9:41

TT 1:09:46  AP 8:36

AM- Had a good workout this morning. Got 2 sets in this morning so feeling pretty good. 2 sets seems to be just about right to maintain in good shape.

Planks 2mins x2

Bridge 12 x2

Leg lifts 10 x2

Walking lunges 20 x2

Toe steps/lifts 30 x2

Flamingos 1min x2

Wall sits 1min x2

Tempo run today. Its 1 mile easy then 7 at MP (7:26).  So got off work and headed to the club house before going and picking up the girls for the night.  So it was a sweat-a-thon again in the club house.  Good thing was I was able to do it with out any slipping like last time. Kicked it up from 8.1 to9 in the last .25 to get it in under 60 mins.

Mile 1 8:26 1% incline

Mile 2-8 7:24 1% incline

TT 59:52  AP 7:29 ??

Easy run with my friend Justin.  The guy that ran the 5k a while back for the first time.  He got some new shoes the other day and had to break them in.  So did a 2.25 loop by his house to know how far it was and such.  Was nice and easy for the most part.  88 degrees and hills though.  

Mile 1 9:46

Mile 2 9:24

Mile .25 8:10

Meet up with Smooth,  Kelli,  Scott and a few others were already out running.  We ran Provo Canyon.  10 up and 10 down.  The up was quite windy.  And Scott was on fire.  He was powering up it like an animal.  It wasn't to bad of a incline but still good one.  And Scott misunderstood what I was meaning by not going to hard up the hill and going slower then the 7:41 that was on the schedule to do.  We hit some of those hills going 7:48.  Oh boy hehe.  Also we had the Provo marathon going on so passed some people with bibs on.  Which was exciting.  Scott later lost me after Vivian park.  When it got steeper and I just hit a more comfortable pace.  And then back down.  Was shooting for some 7:41 paces.  After the first mile we were hitting sub 7s and then another was 7:10 pace.  Each time we would see someone ahead of us  Scott would take off to pass them.  The guy is an animal I tell you.  And he also ran 20 yesterday.  He is looking very strong for a 3:15 or better for sure.   As we got to mile 18 he was wanting to run the last 2 at 6:30.  After about a mile I peeled off and slowed down.  And he continued on strong.  This time I didn't have the watch.  So not sure of splits at all.  Scott AP was 7:58 and mine was maybe 8:03 or something for the run.  Man I got to get another watch bad.  And I think that will be the last run with those shoes.

Crashed last night at 7:30 and we didnt get up till 6.  Only woke up once during the night.  So slept really well.  Been rubbing Vicks on my chest to breath better.  And it has been working.:)  Rest day....

AM-  Feeling pretty good starting into the taper.  Got another good night of rest.  Plan is to get in my normal routine and then ride some tonight if the weather is good with the wife.  Got in 2 sets today and it was really good.  Feeling strong today.

Planks 2mins x2, 1min

Bridges 12 x2

Leg lifts/hydrants 10 x2

Walking Lunges 20 x2

Toe Steps/lifts 30 x2

Flamingos 1min x2

Wall sits 1min x2

Dips 20 x2

PM-  Didnt happen due to storm.:(

Speedwork tonight.  Bad weather outside with the storm still.  So did it indoor on that treadmill at the club house.  2 miles warm-up with 6 .1 strides at a 2% incline.  Then kicked it up to 9.9 with the 2% incline to get it to 5:55 comparable pace.  Which I needed a 5:56 pace for 8x 800 with 1:30 RI.  Didnt go to well.  Started struggling on the third one at the end.  Sweating really bad and overheating.  Made it to the 5th set before my shoulders started cramping up and really just wasn't into it and decided  to call it a night.  I just really wasn't able to focus like I should and really not liking that treadmill at all.  Might have to use that 6 month free membership at Gold's to use a better treadmill without having to fight with the thing.  So not the best run.  Will run tempo run outside no matter what.

Mile 1 8:40

Mile 2 8:40

5x 800 @ 9.9 2% incline (5:55)

Just a off day.

AM-  Was in bed for 8+ hrs.  But couldnt go back to sleep after about midnight till about 3:30.  Not sure if it was allergies or the headache.  But just had a rough night.  My poor wife also had a issue around 5 am.  Guess she put the wrong solution on her contact and stuck it in her eye.  Oh boy was her eye red.:(  Not fun.  Got to work and did 2 sets of my core work.

Planks 2min x2

Bridge 12x 2

Leg lifts 10x 2

Walking lunges 20x 2

Toe lifts/steps 30x 2

Pushups 12 close 30 regular

Flamingos 1min x2

Wall sits 1min x2

3:30 came early this morning.  And it was time to get in a early morning tempo run.  Temps were nice and cool 59 with a very slight breeze.  Goal was 1 mile easy 5 at 7:00 pace.  Felt pretty good for the first mile.  And then the work began.  It seems harder to run that early in the dark for watching my paces.  And tried to go by feel of the pace.  And came up short for a few of them due to it.  But still felt pretty good about the run.

Mile 1 8:17

Mile 2 7:01

Mile 3 7:05

Mile 4 7:16

Mile 5 7:15

Mile 6 7:09

TT 44:08  AP 7:21

Side note.  Retiring my 8a pair of shoes.  They were really worn on the right foot heel.  So tried to focus not dragging my heel on that side this run.  And run more smoothly.

Rest day today.:)

Drove up to Copperton park again for my long run.  Today is a 13 miler at a 7:26 pace.  Had a great run and was able to do it in 1:36:36.  With a AP of 7:24 splits later when I have more time.  Heading up to Logan for dentist and cheer at the marathon.:)

K I am back from a long day.  Had the dentist then cheered at about 25.5 and saw a few people I knew.  Smooth and Dale to mostly.  And ran in with Dale to the finish.  After that the wife and I went out to dinner and then to Brad Paisley concert.  Which was really cool.  First time I have been to one like that.  But back to the run.  So started it around 5am to get done as soon as I could to head up to Logan.  The first mile came in very fast and I was feeling good for the first 5 or so really.  I was planning on hitting the AP goal of 7:26 for the run.  So needed to tighten up the downhills and run the uphills harder.  With a stronger finish of the last 2.  I used Kristi's fuel belt since mine is about ready to retire.  Which gave me some issues on the run.  Dropped the bottle on the first use putting it back in the belt.  So had to stop and run back for it on the start of mile 4.  Mile 7.33 is where I drank again and putting it back in holster I must of hit lap button and start and stop too.  Which was on the big hill mile.  So missed about .25 of that mile.  And reset the mile at the top of the hill.  So that mile is way off.  And ended up with a longer run in the end.  There is also at the first of the 12th mile a steep short incline after a steep downhill.  Half way through it the momentum of the downhill is lost leaving me tired by the top of it.:(  And hard to get back onto pace for a while.  Had another headwind for 12-3.

Mile 1 7:28

Mile 2 6:48

Mile 3 6:59

Mile 4 7:17

Mile 5 7:14

Mile 6 7:32

Mile 7 7:31 Half uphill

Mile 8 7:43 .32/8:13 .75 Mean uphill reset at  top.

Mile 9 7:34 Gradual uphill

Mile 10 7:26 Half up and then down.

Mile 11 7:07 Downhill

Mile 12 7:32

Mile 13 7:23

TT 1:36:36 AP 7:24

Felt really good about this run.  Had a great run and day overall.

AM-  Got in 2 sets of my usual workout.  Felt pretty good.  Will have to remember to do more stretching this week.  Hopefully tonight I will be able to get in a bike ride.

Planks 2min x2

Bridges 10 x2

Leg lifts/hydrants 10 x2

Walking lunges 20 x2

Toe steps/lifts 30 x2

Flamingos 1min x2

Wall sits 1min x2

PM-  Rode up by Copperton again.  This time turned north on 111 into a really strong headwind.  At least that part was flat and at points even slightly downhill.  My comp on my bikes battery is going out.  So will need to get a new one soon.  Ride was a easy to moderate effort.  With a fast sprint for the last half alot faster then the first.

TT 40:29 AP 17 MPH

Today is speedwork.  Oh joy.  All I can say is that I am sure I am a distant runner over sprinter.  Today's workout is 2 mile warm up then 5 1k @ 3:44 RI 400m 1 mile cooldown.  So headed to the HS to knock it out after work.  Was like 71 degrees and a bit windy.  Didn't go as well as planned.  First interval came in a bit fast and slowed the pace down even.  So thought I would do the 2nd more even.  Which ended up a bit slower then it should.  Third one came in even slower then the last one.  And noticed I didn't start out as fast so felt like I was playing catch up.  So thought I would try going out faster in the 4th and hold on.  Oh boy that didn't work at all.  Sure the first half was fast and strong but I crashed and burned.  Went back to trying to do a even pace.  And noticed more that I would push hard into the wind and after the windy portion would slow down and start struggling.  I really tryied hard pushing on the last one.  And felt like puking.  And the last cooldown mile felt very close to it.  To say the least not the best run.  But very happy that its over. 4 more till show time.  Here are the splits.

Mile 1 8:17

Mile 2 7:40 8x 100 strides

1k .64 3:42 RI 3:01

2k .64 3:47 RI 3:46 water break

3k .63 3:53 RI 3:19

4k .62 4:04 RI 4:12 water break

5k .63 4:05 RI 4:03

Cooldown 1 mile 8:20

TT 1:02:26 AP 8:20

Also walked most of the RIs after the first one.

AM-  Got in my usual 2 sets again today.  Feeling pretty good after last nights run.  My tummy was upset and I had some heartburn before bed.  But slept pretty good.  We are in the single digits now for SG.  Hopefully tonight I will get in a bike ride or might go run with a buddy from the ward who is starting up running.  Will see which one happens tonight.  No wife till much later tonight since parent teacher confrences this week.:(

Planks 2min x2

Bridges 12 x2

Leg lifts/hydrants 12 x2

Walking lunges 20 x2

Toe steps/lifts 30 x2

Flamingos 1min x2

Wall sits 1min x2

Push ups 30 x2

Nice early morning run.  Got up at 3:30 again to get this one in.  Temps were in the 52-4 range.  With a nice slight breeze.  Almost perfect running weather.  I put on gloves and long sleeve shirt.  The gloves were nice but the shirt could of been a singlet.  Todays run is tempo run.  With 2 miles warm-up 3 @ 6:45 pace and 1 mile cooldown.  Not many cars on the road today made it nice.  And it was nice having 2 miles to warm-up.  Was still trying to get on pace the first mile and then started hitting it on the 2nd coming in stronger and last I just pushed it hard.  Felt really good on that last mile.  Then relaxed on cooldown.

Mile 1 8:46

Mile 2 8:12

Mile 3 7:00

Mile 4 6:47

Mile 5 6:35

Mile 6 8:44

TT 46:04 AP 7:40

Just 8 days to go!!!  And only 3 more runs to go.

Got to sleep in today till 6am.  Yep 10 hrs sleep.  Got to love it.  Rest day.

Todays temps were a bit cooler then last week long run.  And just a slight breeze again.  Was in the 50s I would guess.  Felt just right.:)  Plan was to run 10 @ 7:26.  Didn't quite work out that way.  Borrowed a 305 from a friend and thought I had it set up how I wanted it too.  Soon found out that I got some of the settings messed up or something.  It would keep changing the different windows with different info every few secs or something.  So wasn't sure what it was doing.  Even the distance was changing I think it was from miles to k and back and forth.  And the one that I had set for total time was all 00:00 so I just ran by feel.  Later I started to figure out what I was looking for.  But still confused about it.  ARGH!!  But oh well.  Ended up hitting some fast miles and first hill came and went.  Bit faster then what I wanted overall.  And so I paid for it on the hill.  Or so I thought.  Ended up even finishing the hill stronger then the last 3 times I have ran this route.  And even last week.  Turned around at the top and came back down the hill with .33 on the top and rest downhill.  And finished up .70ish with a quick out and back on a flat road.  Feeling really good for the most part.  Just need to get this watch figured out for the race next week.  So I don't go out to fast again.

Mile 1 7:39

Mile 2 6:58

Mile 3 6:54

Mile 4 6:57

Mile 5 7:03

Mile 6 7:04

Mile 7 7:18  Ah yeah there was a hill for half of this.

Mile 8 8:02  Last .70 uphill

Mile 9 7:33 First .30 uphill then downhill

Mile 10 7:11 Flat road

TT 1:12:44 AP 7:16

Rode my bike with the wife running.  She did awesome after taking a few days off due to illness and injury.  She hit her paces very well and looking good for her goal at SG.  For me on the ride it was very cold.  Since it is gentle downhill.  I didn't have to work much.  Just breaking for the first 40 mins of it or so.  But warmed up once we hit the hills.:)  I am really happy she finally had a good run.

AM- 2 sets of the usual workout.  Feeling pretty good today.   Might ride my bike tonight on a easy ride.

Planks 2min x2

Bridges 12 x2

Leg lifts/hydrants 12 x2

Walking lunges 20 x2

Toe steps/lifts 30 x2

Flamingos 1min x2

Wall sits 1min x2

Push-ups 30 x2

PM-  Went out for a ride with Patrick.  Just a easy easy bike ride for 5 miles.  He had a mountain bike and which kept me at a slow and easy pace.  Legs liked the short spin though.

Had to change things up for this run due to the bad weather outside.  So the wife and I went to the Olympic oval to run indoors.  So had to change the plan from doing 6 x400 to 6 x440?? ish.  They aren't really sure how long the track was.  But, its like 3.5 laps in a mile they think.  LOL so it was interesting.  So did 4 laps then did 8 100 or so strides.  Then started out the workout.  So plan said 10-20 mins warm-up then 6x400 at 1:27 pace.  With a 400 RI then 10 min coldown.  Good thing was it was perfect temps for running.

17:23 warm-up

1  1:41  RI 2:56

2  1:37  RI 2:39

3  1:37  RI  2:51

4  1:37  RI  2:47

5  1:36  RI  2:56

6  1:33  RI  2:43  Had the ice hockey team come right in front of me before I started the interval.  Had to go to the very outside lane to pass like 15 of them and then caught the rest within the next half lap.  Ended up going alot farther on that one.  But was by far my strongest.

8:28  Cooldown

 Felt very good on this run.  And considered it very comparable to running outside.  Hit them really good.  1 more run on Thurs of 3 miles WOOT WOOT!!

Rest day today.  Just not going to do my normal routine.  And most likely no bike ride in the rain.  So the extra rest should help:)