4 is better than 2

Ran the second leg of the SL half marathon relay.  The course was an aggressive downhill from the top of Big Mountain to Ruth's Diner.  I have been having some nagging foot problems and was not quite sure how I would fare, but I wanted a good solid effort.  I got the hand off from Dantley who was a few minutes behind the leaders, but he came in with one of the other relay teams.  I took off with the other relay and he soon opened a small gap on me, I did not know who he was, but thought I should at least try to stay close.  I closed the gap at the mile mark and came through in 5:22, I pushed the pace in the second mile and he responded to stay with me, I thought this would be ok to have someone to run with down the hill, maybe share the work a little.  We came through mile 2 in 5:10, maybe a little fast.  The guy I was running with fell off the pace and I just tried to relax through the next few miles.  I was feeling pretty good until about the last half mile, where I was ready to be done.  My back had gotten a  bit tight and I was getting uncomfortable.  The guy I started with finished about 2 - 3 minutes back from me.  Miles 3 and 4 were 5:33, mile 5 was 5:43, and right about 3 minutes for the last .62.  I jogged down to the finish when I was done, but decided that anymore was not in my best interest with the way my back and foot were feeling.  Sasha looked outstanding today as well as Mike and Neal, what a great race!!

Ran 10 very slow miles on Spiro trail in Park City.  Felt ok, although foot still nagging, but better on the way down.  It was a nice run and an amazing trail.

The foot was not good today, I started a set of 10x3 min, but only got through 5 before I figured I was going to do more harm than good.  I had my second ART treatment today and it was again quite painful.   I had him do some work on my SI joints and low spine because of some issues I have been having.  In some ways my feet feel a little better, in others still the same. I will remain optimistic for now, but I have 6 years of pain, and so far no one has had any better answer then anyone else so...

Felt much better today, I had some pain early on, but felt much better overall.  It was a nice run, good conversation, and finally a little cooler temperatures.

Finally, a day where I am not having significant pain.  Legs felt pretty good to warm-up on, but I wanted to be cautiously optimistic about finishing the workout today.  The plan was to run 2 x 3 mile with a 5 minute recovery jog between sets.  We met at Liberty Park, a nice pancake flat course.  I wanted to run conservative so I did not die during the second part of the set.  I figured anything below 6 minute pace would be ok for the day.  I ran the first lap with Taha who then opened about a 10 second gap on me during the second lap.  I felt good through all 3 miles, not completely spent, averaged about 5:50, okay!  I felt like I recovered well and took off on the second set, Taha immediately opened a gap and extended it throughout.  I came through the first mile in 5:44, felt ok, missed the second mile split, but finished feeling a bit more spent.  I struggled a little in the last half mile, but I am happy to have finished a set.  My splits were only 3 seconds off between the two sets, I feel good about that too.  I have ART session #3 tomorrow, hopefully I will continue to see some improvement.

A very slow and easy 6 miler from the club.  Easy run, not much to note.

Did a beautiful run from Morgan to Peterson and back, what an amazing morning.  The pace started leisurely and gradually picked up and stabilized around 6:30 and we maintained between 6:30 and 6:50 pace until about the last 3 miles we slowed to around 7 minute pace with the last mile closer to 7:30, it was a steady climb.  I actually felt pretty good for about the first 16, but was running out of fuel for the last few miles.  I am pleased with the run and the effort, I did not feel it taxed me too badly, and it was a good honest course, loved it!

An easy 10 this morning, I started kind of stiff and never really got it moving very well, but it was a nice cool morning and I was happy to be out.  On a good note, I woke yesterday to almost no pain in my feet, that is a first in many years.  I have another ART session today, hopefully it will not be as painful as the last!

Met at Sugar House park for a set of 10x4 min with 90 sec recovery.  I was not really feeling it during the warm-up and I have some lingering pain in my feet, but I figured I would give it a go even if they were a little slow.  I had to stop and stretch during some of the recovery stretches but was able complete the rest of the set.  I died at about 8 reps in, but I kept plugging away until I finished.  My feet do not feel great right not, but better than in weeks past.  The set today was not as quick as I would have liked, but it was a good effort and I feel like I have gotten some benefit from it.

6 easy miles this evening, legs were a little beat up from yesterday's set, but felt much better once I got going.  Had another ART session today, lower legs feel a little better, but he hit my IT bands today, there are just no words to describe a deep tissue massage on IT's - Brutal.

The plan was to do 3x3 mile with 5 min between each set.  My legs were feeling a little off from the deep tissue work this week, but I figured I would give it a go.  We did a very slow 3 mile warm-up and some strides and took off into the first rep. I felt relaxed for the most part and never really pushed to hard, average 5:50.  I fell apart mentally during the second and stopped at the 2 mile mark and jogged back to the start to reset for the third set.  I was still sub 6 minute pace for the 2 miles, but frustrated and my legs were tired.  I finished the third set, but it was not very impressive, and lets just say I met my goal to actually finish the set.  Short cool-down.  I must say that I am not feeling that well on the run right now, out of synch and just a little heavy.  I am hoping things turn around and I start running a little better soon.

I think you could have walked faster than we ran this morning, but it was good to get out and move, I felt better in the end.

Met in Farmington for a relatively easy 20 miler.  The pace was slow to start and never really picked up that much.  We did throw a few harder miles in around 6:10 pace, but backed off and ran easy in.  The course was pancake flat, but a nice change from some of the pounders I have done lately.  Felt good at the finish, easily could have run more, a nice feeling after a long run.

I awoke this morning to stinging memories of an Irish Car Bomb, the slight pounding in the ears a subtle reminder of the preivous evening.   I feel fortunate that I was spared the Canadian Bomb, or the Gentle Tennessee Bomb.  As I prepared for my run, groggy images appeared, apparently remnants from the Irish Car Bomb.  I had images of my days running through the bridges of Madison County, reminders of love, and times gone by.  Kiss, kiss, a couple I love yous, and beautiful bridges, oh the bridges, what a sight they were.  As I Knealed down to tie my shoes, I was reminded of a time that I was preparing for my first 5k, somewhere a voice said, "When the gun goes off run fast, when the bell rings, run faster."  Great advice from a great man, a mentor really!  I can still hear the bell ringing, like the ringing from my Irish Car Bomb.  All in all this sounds like a really bad movie: "Roll Credits!"

Dedicated to Michelle, Randy, Trish, and my mentor Kneal - many thanks for a memorable evening and many more to come!

7.5 miles easy this morning.

I would like to say this was a good workout today, but I am feeling pretty flat right now.  The plan was to run 12x4 min, but I knew I was in trouble by number 2.  I struggled through 6 and then pulled the plug.  Overall I am pretty frustrated, but it was still a fair amount of work with the six and I will take it.  I will start some sort of a taper the middle of next week, right now I just need to focus on getting through this week.

I ached everywhere today, just not feeling great.  I was happy to get out, but I just survived throughout the run.

Met at Liberty Park for a set I have not tried before - a set of 2x5 mile with a 5 minute recovery.  Since I have not been running well all week, I set a goal of just finishing set.  Ultimately I wanted to run conservative and run around 6 minute pace for both sets.  The first set I became a little frustrated 3 miles in, but just plugged through it and finished meeting my goal.  I actually felt very good after and was ready for attempt 2.  I started a bit more conservative in the second one, and felt ok through 3, I do not know what happened in mile 4, but it was a disaster.  I regrouped and ran the final mile as the fastest mile of the set.  I finished the second set about 20 seconds slower than the first, but I accomplished my goal of finishing the set, and maintained right about 6 min pace for the effort.  I think the effort actually felt much more like MP effort as I was not taxed at the end of either effort.    I felt good at the end and do not feel overly tired, a good sign for me.

Not much for time today, but a nice easy 5 was great for the evening.  One more long run tomorrow - yea!!!!!
 

Ran the old Des News course this morning.  Started at Mountain Dell and run up east canyon and back over little mountain.  A great morning for a run.  The goal was just to run easy and comfortable and just cruise through the distance.  Felt a little sluggish at first, but once we got a few miles in I felt fine.  We did throw some harder miles in here and there, but nothing faster than about 6:15, overall just pretty slow.  I really enjoyed this run, a little uphill, some good downhill, but nothing to bust up the legs too badly.  Glad to put some good time on my feet.

A super easy run on Pipeline, the colors were amazing, the weather cool, and even a little snow, what a great run.

Finally, a day when I felt good, solid, and smooth.  I feel like it has been weeks since I have moved well.  5x3 minutes with 90 sec recovery.  Just tried to run as relaxed as possible  and stay smooth.  I have to say, I felt good, and I am pleased with the effort.  I was tempted to do more, but I will leave things where they are!

Other than a little tightness and soreness in my feet, I felt pretty good.  Ran pretty slow, but it was a good run.

Met at Liberty Park for a 3 mile tempo run.  The goal was just to run comfortable and not worry too much about pace.  I was ok with that since I forgot my garmin.  I was clueless about the pace until we finished and average about 5:50's. I was ok with that, and the effort did not feel overly difficult, I certainly had a lot left to give, but...  I will do some other light quality next week, but nothing of significant volume - yea!!

Planned day off!!

An easy 12 mile run in west Farmington.  I never really felt great, but not bad either.  The rain hit pretty hard with three left to run and it was a little chilly.  We ran the last mile at about 6:00 with a strong uphill.  I felt ok about this, but I was not really that excited to push at the end, just feeling lazy.  It is all short runs from here on in - yea!!!!!!

4 easy miles up city creek, a very nice run, I actually felt great, legs moving well and very comfortable.  Looking forward to the last week of taper!!