4 is better than 2

Not entirely motivated today, but I wanted to make sure I got something in. I ran very easy and feel better for having gotten out.

Ran a bit more aggressive today, heart rate was a bit high though for the effort. Hoped to run a bit more comfortable, but my stomach was giving me fits. My heart rate was high before I even started the run.

Day off, a long day at work kind of killed the motivation.

The weather sucked so I relegated myself to the treadmill. Ran 10 x 1 min with 1 min recovery. The effort felt pretty easy for the first 7, but the last 3 were a bit more challenging. This was my first attempt at running hard in about 6 weeks, it felt good to open up a little even though the reps were a bit short.

Stayed on the treadmill again today, felt pretty good, hopefully the roads will clear a bit and I can get outside on the roads this weekend.

Ran emigration for the first time in a while, it was a bit on the cold side, but I felt good most of the way. My left calf gave me a little fit on the way down, but it seemed ok when I was finished.

Pretty good run, ran city creek again, a little snowy and icy in places, but it was a beautiful day to run.

A beautiful day to run, felt a little sluggish when I started, but felt good when I was done. City Creek Canyon.

Ran on the treadmill again today. 10 x 1 min, with 1 min recovery. Felt OK today, a bit faster than last week, hopefully I will be able to function in the morning.

Decided to take the day off again today, my schedule has not permitted me to train effectively on Wednesday, hopefully that will change in a week or two.

Treadmill workout again, but at least it keeps me honest to a degree.  Did 3 x 1 mile with 2 minutes recovery between reps.  I felt ok, I was pretty cooked at the end of the set, but I am encouraged by the mere fact that I can do any speed training at all, it has been a long time.

It was a little late when I started so I parked myself on the treadmill again, but I had a good run, easy.  I thought this would be better than slipping and sliding in the dark, not to mention freezing to death.

It was quite cold today, but after a few miles it was manageable.  Really struggled today, just completely out of rhythm.  Ran to City Creek canyon, but the road after about a mile turned to snow pack, I did not have the motivation to slip and slide all the way to the top.  Was happy to have gotten out and feel this week was a decent week of training.

On the treadmill again, but I ran really easy and relaxed.  I rather enjoyed the run, felt much better than yesterday, and it was nice to be warm

Somehow the word "wuss" comes to mind - just the thought of running in the cold made me curl into a little ball on my couch.  Needless to say I did not run.

This is the third week I have done the 10x1 minute set with a minute of recovery.  Today was by far the best I have felt.  I like using the treadmill for this set only because it forces me to turn my legs over faster than I would outdoors.  Overall  a very good run today.

Ventured outside for the first time in a few runs, it was a beautiful day.  Ran up city creek canyon - it was stunning up there.  I was a little tired from yesterday, but overall a very nice run.

3 x 1 mile on the treadmill with 2 min recovery.   Felt pretty good today, I am concentrating on running relaxed at higher tempos.  I felt much better today on tempo than I did last week, hopefully I can continue to add some speed and a few more reps in the upcoming weeks.

Ran out of time, otherwise I wanted to get at least 8 in, but I did have a nice run.  I hope the inversion blows out soon, the air quality seems to be very poor.  Look forward to running a little longer this weekend.

I felt pretty good this afternoon, although the air quality is really poor.  Ran city creek canyon until the road became completely snow packed.  Overall I felt comfortable, this was the longest run I have done in the last 5 months, and I feel good about the progress I have made.  I will probably not add too much more distance to the long runs for at least another month, but I will see how I feel.

Ran the Jordan river parkway, I have not run it in several weeks, but it was nice to have a change on scenary.  I started pretty slow, but as the run went on, I felt much better.  I need to concentrate on running a little harder on my non-interval days, I feel like I have a tendency to coast and my heart rate stays a little lower than it should.  Thus far I feel good about the training I have done even though the mileage is still not there, I feel like I am becoming a bit more fluid than I have been for a while.  I am hoping this trend will continue and I can regain some lost form and speed as the year progresses.

10 x 1 min with a min recovery.  Other than suffering from a lack of motivation, the set went pretty well.  I had a hard time staying focused, I was a bit dehyrated and just not that excited, but I powered through it anyway.  I will step up the set next week to either 90 sec reps, or even 2 min, but I will have to see how I am feeling.

I felt a little tired at the start of the run, but as I got moving I felt a lot better.  Ran City Creek canyon again, tried to escape the haze, but it was all the way up the canyon. 

On the treadmill again this week for 3x1 mile repeats with 2 min recovery.  I felt great for the first one and most of the second one, but I was hurting on the last one.  I was happy to finish the set and am planning on adding a fourth rep next week- I'll have to see how I feel.

I was having some issues with my foot after yesterday's run, but it felt fine after warming up this morning.  Ran the Jordan Parkway this morning, other than being a little cold, it was a very nice run.  I felt comfortable and time just flew by, it was fun to watch the sunrise this morning, or at least what I could see through the fog.

Ran close to 7 miles before the start of the Salt Lake Track club winter series 5k, and then ran the 5k, cooled down another 5 miles.  Overall I cannot complain about today;s performance, it was actually better than I thought I would run considering I did 2 interval days and some faster paced running on the other days.  I did not fall off the pace like I have in the past few 5ks which means some of the speed work I have done is starting to pay off.  I hope a few more weeks of doing some speed will really pay off for some of the later spring races.  I am hoping for a little more mileage in the upcoming weeks so I can gain some strength too.

The air is absolutely horrendous, I ran the Jordan river parkway this morning and it was quite foggy.  I am still hacking a little from Saturday, but overall I feel pretty good.  I started pretty slow, but by the end I felt like I was moving pretty well.  Hopefully the air will clear in the next few days, I look forward to another hard treadmill workout tomorrow.

Ok, so I stepped up to 1:30 intervals with 1 minute recovery today - again on the treadmill.  The additional 30 seconds turned out to be a bit more challenging than I hoped, but I did finish the set.  My lungs are feeling very tight, the inversion has gotten the better part of me, I started feeling tight in my chest after Saturday, I sure hope the air clears soon.  I will probably do one more week at 1:30 then try to move to 2 minutes, but I have to feel a bit stronger than I did today.  Overall pleased with the progress.

Finally, cleaner air!!!!  Ran City Creek canyon today, but because of time contraints I could only get 7 in this afternoon.  I was pretty sluggish on the climb up, but felt like I was moving pretty well on the way down.  Looking forward to a hard set of mile repeats tomorrow.

4x1 mile with 2 minutes recovery.  Today was easier than last week by quite a bit.  I am having a hard time focusing throughout the entire rep, but overall the speed feels more comfortable than it did over the last several weeks.  I did drop the speed on the first half of the last rep, but I picked it up again.  I feel pretty good about my progressions to this point, and hopefully I will add some reps in the upcoming weeks.

Mile 1  5:25

Mile 2  5:22

Mile 3  5:19

Mile 4  5:26

Ran easy today out on the Jordan river parkway.  It was a beautiful day, and I felt pretty good.

Well today I put slow in LSD!  Ran out in the marsh in Farmington on a slippery snow packed road, although it was pretty, it was all but impossible to run very fast.  I ended up running farther than I intended and at a pace that was significantly slower than I should have run.  It was good to be on my feet for such a long time, but I will choose a different route next time that will allow me to open up my stride and actually run with a more natural gait.

Ran an easy 5 today up city creek canyon.  I thought I would be a bit more fatigued today, but I actually felt pretty good.  My legs are a bit more sore than I would have liked after yesterday's run, but I am still in one piece.

I ran 10 x 1 min again with minute recovery.  I was going to do the 90 sec reps today, but my legs are pretty hammered from Saturday's long effort.  I felt very fatigued when I first started, but by then end of the set I was moving better.  I am glad I did the set today.

Worst run of the year!!  I felt totally out of sync today, my legs were totally and completely hammered.  I kept thinking I would feel better, but by the end I was just tired.  I hate runs like this, but fortunately they are far and few between.

A marked improvement from yesterday, although I felt a little tired when I first started, I felt good during the interval set.  I chose to cut it short today because of yesterday and because I will be doing the Striders 5k Saturday, and based on Paul's description it will be a pretty hard course.  I hope my legs recover a bit more by Saturday, it has been a long time since I have felt as hammered as I was yesterday.  Recovery time 2 minutes.

Mile 1  5:27

Mile 2  5:24

Half   2:38

Easy run on the Jordan River Parkway.  Felt good today, ran pretty slow and easy, my legs feel much better than earlier in the week.

Ran Jodran River again, nice easy slow run.  Feel like I am fighting a little cold, but I was moving well today.  Tomorrow should be interesting, I am hoping to have a good day, and feel good about my performance.

I knew going in the course was going to be difficult, and it did not disappoint. I ran the course before the start and realized that the first half was going to be tough. I decided I would go out conservatively and try to pick up from there, but I think I was a little too conservative. I cannot complain about my time or finish based on the limited amount of training I have done, and I hope that as the series continues I will gain strength. It is painfully obvious that I have some work to do in the hills, and my speed is just not there, things I know will get better with some more work. It was great to see everyone out today, and equally great to see some good performances. I look forward to a really fun year on racing.

Easy run today, not too many aches and pains from yesterday's effort. The rain had stopped by the time I got out, it was a very pretty evening to run. I look forward to a great week of training.

Out on the parkway this morning, what a beautiful morning - wow!!!  I actually felt ok this today, I was a little stiff at first, but moved right into it. 

After a couple laps around the inside of Sugar House park, I ran 12x2 min with 1 min recovery,. I ran with Taha this morning, he ran very well this morning and kept me honest for the whole set. The hills in the park pretty much ate me up, but I felt like I was recovering well between reps. The set outside is certainly different than the treadmill work I have been doing, but the treadmill has paid off in just my ability to recover between reps.

I was very tired today, my legs would barely move when I was getting started, felt good by the time the run ended.  Ran City Creek Canyon.

Ran a couple miles this morning, and then by Sasha's request I did some 100 meter reps at max effort.  I ended up running 4 reps, the first 2 were not quite 100% - 14.1,13.8.  The next 2 were at max effort although I did not have a lot to give in the last 1 - too short a recovery.  Times: 13.4, 14.0.  I have not tried anything that fast for quite some time and it was obvious, my form sucked.  I think if I practice a little bit I could squeak another second - maybe!!!!

Ran 3x1 mile in the afternoon on the treadmill - I was going to do 4, but I was feeling a little too tired and I would like to stay in one piece.  Overall the set went well, I am glad to have done it today.  2 min recovery between efforts. I am under no illussion that I run faster on the treadmill than outdoors right now, I will eventually transition this set outdoors.

Mile 1:  5:27           Mile 2:  5:24      Mile 3:  5:17

I cannot believe how sore I am from the 100's, my hip flexors and hamstrings are very sore.  I managed to struggle for 7, and I feel good about it.

Was down in Moab for the weekend, what incredible weather.   I have forgotten how much I enjoy going down there.  I ran along the Colorado River on the half marathon course, I was a very pretty run.  I was still a little sore from Thursday's sets of 100's, but overall I felt pretty good.  I am happy with the distance and will look to add in the upcoming weeks.  I will probably take tomorrow off, it has been a couple weeks since I have taken a day off, and I feel a little beat up.  I will run pretty hard Monday, Tuesday and Wednesday, and then back off for Saturday's 10k.  I am trying not to put to much emphasis on this series, there are other races that are far more important to me later in the season.

Day off!  It was nice to take a day of no running. 

Ran with Taha this morning, we ran very well this morning, it was a great morning to run.  The snow had stopped and it was not too cold.  I was a little lethargic when we started, but I felt like I was moving well at the end of the run.

Met Taha at the park for a set of 12x2 min reps with 1 min recovery.  We ran better than last week for the same set.  Taha pressed the pace in the middle of the set which made it difficult, but overall I feel like it was an excellent effort today.  My legs do not feel as beat up as they did last week after the set.  

Thought I would be much more fatigued than I actually was.  It was a nice run and my legs felt pretty good.  Ran from the club through Walker Lane.

Warmed up for 20 minutes and then ran 8x1 min with a min recovery.  I felt horrible from the start, legs are really fatigued.  I felt better by the end of the run, but I need to rest and recover a little before Saturday's 10k.

Well, something better get better between today and tomorrow, I felt completely out of synch today, just sluggish.  I had been fighting a bit of a cold, maybe I still have some effects.  I was thinking of running farther today, but I felt so bad that I just called it at 4.  I hope to at least run strong tomorrow in the 10k, I have no time expectations set, just to feel good and run a smart race.

The course today was exactly what I thought it would be, tough early on.  My race strategy was to run conservatively in the first half and run hard in the second.  I ran the first three miles of the course before the race started to so I could see how difficult the climbs would be. When the race started I went out very slow, too slow. I was at 6:35 at the mile.  If I don't have a faster pace at the start, I have a hard time picking it up later.  Usually I will go out a little aggressive for about a half mile then back off.  I did not fair much better in the second mile even though there was considerable downhill - 6:15.  By the end of the second mile I had lost contact with the group I was running with, that concerned me a little bit, but I thought I could stay close on the climb going into the third mile.  I settled into a slow pace up the climb and gradually lost a little more ground to the group in front, I came through the third mile in 20:34 - I did not get the split, but I knew that was not an acceptable effort.  Upon cresting the hill I got to work,  I came through mile four in 5:20.  About 4.5 miles in I caught Ted and then set my sights on Cody and Taha. I caught Cody and dropped Taha on the climb out of mile 5.  I wanted to catch Nate Long, but I struggled on the climb and could not close the gap any further.  Mile five split 5:38.  I ran in with someone whom I do not know, and Cody finished directly behind me, it was nice to finally meet him.  Overall I cannot complain too much, I gave a solid effort, but I think if I had gone out in the first mile a bit more aggressively I could have finished  a bit faster.  I have not raced a lot in the last year and I have become a little soft.  I look forward to the 10 miler and hopefully a little faster effort.  Great Job to all the bloggers who were there, and to everyone else who braved the cold and course.

Ran a very slow and easy run, wanted to see how the legs were feeling.  I felt good, it was a nice run, nothing hurts so I cannot complain.

All in all a pretty good run.  I ran up City Creek and I felt ok on the way up and quite good on the way down, but I could tell my legs are a little beat up from Saturday's 10k.  I would like to have run further, but I procrastinated all afternoon and did not get out in time to get more done.  I look forward to a hard set tomorrow.

Can we say SNOW!!!!  I had scheduled a hard interval set for the day, but bailed because there was too much snow.  Ran very easy with Taha, it was a very nice run.  Might try to get out this afternoon for a few more.  The interval set will have to wait until tomorrow.

Met Taha at Sugar House Park for the set we were going to do yesterday.  Warm-up about 2.5 miles, and then ran 12x3 minutes with a 90 second recovery.  The first 6 did not feel too bad, we ran at a steady effort, I struggled through 10 and fought through the last two.  Taha ran hard on most of the climbs and I had to fight hard to stay with him.  Overall it was an excellent session and I feel good about finishing the set.

You gotta love the blank calendar - so fresh and new...  I felt pretty hammered after yesterday's set, moved pretty much like a half dead turtle, but it was good to get out and work some of the junk out.

The goal today was to run 4 x 1 mile at a relatively hard effort.  I was very sluggish on the warm-up and was not sure how I would feel, and the first mile of the set was pretty rough.  I had a hard time finding any rhythm and Taha put time on me on the back side of the park.  First mile was 5:39.  Recovered 2.5 minutes and reversed the course.  The second mile has more climbing and I was a little concerned, but I figured oh well.  By the end of the second mile I felt I had some rhythm and was moving ok.  Mile 2:  5:37.  Took about 3 minutes of easy running then attempted the third mile.  We decided the third mile would be our last because we were feeling a bit tired.  I felt good during the third mile and was comfortable with the effort.  Mile 3:  5:30.  I could have done a fourth, but I feel that may have been a bit too much considering I am planning on running long Saturday.  I feel good about today's set.

Ran Emigration canyon this afternoon.  The run started slow and got better as I climbed, but I was cooked on the way down, my legs were very fatigued by the end.  It was a little frustrating, but the week as a whole was great, and I feel like I have put in some pretty good workouts.

Ran city creek canyon today.  It was a stunning run, what a beautiful day to be out.  Ran pretty easy for the most part, I am a little sore from the past couple of days, quads mainly. 

My quads are really quite sore still.  I knew they would be a little beat up, but this is a bit ridiculous.  I felt a little sluggish getting started, but was moving well toward the middle and the end of the run.  It is the after that I am feeling my quads.  I have a hard workout scheduled tomorrow, I will do it then probably rest a little for the 10 miler.  If I feel the way I do right now, I will have to crawl in.

As I arrived at Sugar House park, I was not real sure how I was going to feel, my legs are still a little sore from the weekend.  During the warm-up I felt ok, a little soreness in the quads, but I felt like I would be able to move okay.  The set was the same as last week - 12x3 minutes with a 90 seconds recovery.  We decided to start a little conservative and work into the set, a good plan.  We ran consistently for the whole set and I felt reasonably comfortable throughout.  I did not want to run so hard today that I would be trashed for Saturday's 10 miler.  I do not have any plans to taper down for the race, but I still want to have a good experience.

Ran easy this morning, I was having some blood sugar issues early on and felt pretty bad.  I stopped at 3.5 and let things settle down, I felt fine on the way in.  It was a beautiful morning - wow!!!

I am battling a cold, and not feeling well.  I was going to go out a bit longer, but my energy levels are quite low.  It was good to get out and move a little.

Still battling the cold, but it did not seem as bad today, just a little low on energy.  I felt pretty good on the run, I started pretty slow, and my heart rate was elevated for the effort, hopefully things will settle down so I can put a good effort in tomorrow.

Based on how I have been feeling the last couple of days, I was happy to be at the start today.  The course was as hard as I thought it would be, and I struggled with the climbs today.  I did feel like I was moving ok on the downhill sections, but lost a lot on the climbing.  I felt very comfortable the first 3 miles, but as the climbs started I just felt sluggish.  Miles 5,6, and 7 pretty much were all suffering, but I recovered a bit and ran decent through 9.  The last hill I struggled huge on, and was just happy to be heading to the finish.  Overall, I am pleased with the effort I gave today and hope that I can put some quality training in over the next couple weeks before the half marathon.  I am impressed with many of the bloggers today, Ted and Paul both had an outstanding day as did most of the others.  Great Job to everyone!!!

I decided today was an ok day to take off.  After a hard day of running yesterday and battling a cold for the last week, I think my body could use a day of rest.  I will resume what should be a good, hard week of training.

I ran 4 easy early this morning, it was pleasant and peaceful.  I really enjoyed the run, cruised from the club and around Mick Riley golf course.  Ran 8 more in the afternoon, I felt pretty good, nothing is really aching from the 10 miler and I felt like I was moving pretty well.  I will see if I can put together a hard session tomorrow.

Started to feel sick last night and woke up this morning with a nasty cold.  I just can't seem to shake this stuff.  By the afternoon I was feeling quite a bit better and thought a little movement would do me good.  I felt ok on the run, just a little weak.  Hopefully tomorrow I will feel better.  I will not plan another hard session until Thursday.

I was feeling a bit better today, still a little stuffy, but a major improvement over yesterday.  Ran the Jordan River Parkway.  Overall the run felt ok, and I ran pretty well, it was an amazingly beautiful day to run.

Met at Sugar House park to run mile repeats.  The plan was to do 4, maybe 5 if we felt good, but I have been ill so I figured I would be good to do 4.  The goal was to run conservative for the first couple and just hang on for the last two.  The first mile felt good, comfortable 5:33, the second mile was the uphill mile, but again I felt ok - 5:37.  The third mile was also ok, I was just a little tired 5:30.  The fourth mile I was just tired and wanted to be done, ran pretty easy for the first part but could not make up any time in the second half, I was very tired up the last little climb to the finish - 5:44. Recovery time between reps was 2.5 minutes.  For being a little under the weather, I felt the workout was a good set, I want these to get faster, but I guess I am where I am right now.

Ran 4 miles in the morning at a nice easy pace - forgot my watch so it was just nice to go out and cruise easy.

5 miles in the evening up City Creek, again just a cruiser.  Wanted a couple easy workouts before I attempt a 5k Saturday. 

Ran the  Leprechaun Lope this morning at the capital.  I was not sure how I would feel, but I figured I would at least give a hard effort.  I warmed up almost 3 miles and my legs felt a little heavy, probably from the miles on Thursday.  The race starts with a moderate climb out of the capital and then a gradual climb up to the turn around.  From the turn around it is a fast downhill finish.  I started maybe a bit too conservative and Albert Wint put about 10 seconds on me in the first mile, I gradually lost time to him and another runner throughout the race.  I maintained hope of catching Albert  throughout the race, but it was not to be.  I struggled a bit in the first mile to find any momentum, and finally felt like I was moving well going into the turn around.  I felt I ran a bit tight on the downhill section into the finish, but I was happy with my last mile.  Overall I felt I put in a good effort and feel like I have lots of room for improvement as the season moves on.

Splits

6:11, 5:40, 5:09 

Could there be a more perfect day for running.  Ventured out to antelope island and ran on the trails for a bit.  It was very fun, and it was beautiful.  I just ran very easy and enjoyed just the joy of movement.

4 miles earlier this morning at mick riley golf course.  It was a nice morning and after getting the sleep out of my legs, I  felt pretty good.  A nice easy run to start the day. 

8 pm:  Ran a bit more aggressively on the afternoon run, I felt pretty good and was moving much more fluid.  I do feel as though I am making progress in regaining some on my lost form and am starting to feel lighter on my feet.  I need to look at doing more mileage, but I will take my progressions slow.

Met at Sugar House park for a set of 12x3 minutes, we entertained thoughts of doing 14 today, but that though quickly disappeared after the first rep.  I felt pretty heavy today, I was not running too bad, just felt like I was fighting it a little bit.  The first 6 reps went ok, but I started to struggle and by the 10th rep I felt I was about done.  I decided I only had 2 left and would gut it out, and they actually did not feel too bad.  We maintained a consisent pace for most of the reps, the middle series was fastest, and the last one was a little slower, but not too much.  I feel good about finishing the set today, I find it to be a difficult set, but I think I will get good benefit out of it.

A nice easy run on the Jordan Parkway.  I felt ok today, maybe a little stiff to start, but I felt quite good at the end of the run.  I look forward to another hard workout tomorrow.

Warmed up 2.5 miles very slow and then planned to do 5x1 mile.  I really think my warm-up was too slow because I just felt completely out of sync on the first mile.  We were slow through the first mile 5:44 and it felt pretty rough.  The second mile was much better and with an uphill net gain I felt much stronger and was able to move smoothly 5:30.  Third mile just did not feel good, I struggled on the small uphill section and pretty much imploded in my head. 5:30.  I decided to call it at that instead of risking a mental break.  Sometimes it is best just to call it a day instead and hope for better days. I cannot complain about the set, it was not what I wanted, but I had a good set Tuesday, and these times are dropping, I will try again next week.

Ran 4 easy this morning, no watch  - nothing.  It was a nice easy fun run.  I even stopped and pet the baby pigs at Wheeler Farm.

8pm - ran city creek canyon.  Felt pretty heavy on the way up - legs were not feeling great, but came down in about 6:45 pace and that was very comfortable and easy.  A good day running. 

Ran with John and Bob this morning.  We started at John's house in Holliday and worked our way up to wasatch and across the bridges.  The first part of the run was very conservative and I felt pretty good.  Once we came by the zoo we were moving a bit faster and I felt pretty good still, I was not sure how I would late in the run, so I just cruised.  I decided once we got to the half pipe on 20th east I would see how I felt and attack the hill.  I felt good and decided I would go ahead and start to push the pace a little faster.  With about 3 miles to go I dropped the pace down to just under 6:00 and ran all the way in.  I felt good about today's effort and the fact that I felt like I had a lot left at the end of the run, it was a good confidence booster.

A nice easy run in Jeremy ranch, it was a beautiful evening for a run.  I felt pretty good, no ill effects from Saturday's effort.

I was short on time today so I did not get too much in.  I did not feel good at all today, very sluggish and tired.  I think I have some dehydration going, I had a very busy day working with no time to drink.

Met at the park for another set of 12x3 minutes.  I was a little more amped for today's set then I was last week.  The wind in the park was a bit ridiculous, but I came to do some work.  The set went by quicker than it has in the past which I think is a good sign.  I felt strong for the majority of  the set and felt as though I could have continued for at least a couple more. Overall, a good day running

The first part of the run was terrible, I could barely move.  My 9:09 first mile was not a good start.  As I got into the run I felt a little better, but at the half way point I realized I was going to be late for work if I did not get a move on.  I ran the last couple miles in about 6:40 pace.  The snow in the eyes was a bit rough, but it was not too cold which made for a nice run.

Met at Sugarhouse park for a set of 4x1 mile with 2:30 recovery.  Based on how I felt Tuesday, I felt like this set would go well, but in the first rep I was feeling flat.  I tried to run comfortable and relax, but I just not able to get going.  5:40.  Mile 2 is back the opposite of mile 1 and has a net uphill gain, again I struggled, but moved a little better. 5:40.  The pace on mile 3 was much faster and I hung on as best I could, I was tired climbing the little hill on the back side of the park, but powered through it 5:25.  I just wanted to survive the fourth and went into cruise mode, I pushed hard in the end to close the gap and came through in 5:40 again.  Overall, I was pleased with the set and I was not trashed in the end, I just struggled to get any momentum.  The third mile offered a glimmer of hope and shows some sign of improvement.

4 miles easy in the morning, felt pretty good, not much to report.

6 miles up city creek in the evening.  A nice run. 

Today's long run was ok, but I did not feel as fluid as I did last week.  We ran the same loop we ran last week, but were a bit faster on the way up through the hills.  I never felt bad during the run, but I also never felt very good.  I attacked the hill on the half pipe again, felt pretty good, and then continued on at about 6:55 pace through most of the rest of the run.  I swear we hit every single stop light on the way back.  I look forward to having a good half next weekend.

I really did have plans to run today, but it was not to be.  I am a little beat up and I knew I was asking for trouble if I continued to push when I have developed a few little aches.  I have to remember when it is ok to push, and more importantly when it is time to rest.  I am a little antsy not running, but I know it will set me up for a better week training.

Ran on the Jordan river parkway this morning, it was a beautiful morning to run.  As I thought, the day off did me some good.  I started pretty slow, but I felt good and started to move right along as the run continued.  By the end of the run I was feeling good and relaxed.  Will head out again this evening.

5 pm - Just an easy run from the club - nothing special just cruising.

I headed to the park without my training partner today, he is on vacation.  I was a little concerned about doing the set on my own because I was not sure how motivated I would be once I started to hurt a little bit.  I took Michelle to the park with me, she rode the bike while I ran.  It was good she was there, she kept me motivated and into the grove.  The set was 10x2 min with 1 minute recovery.  I scaled the set back this week because of the half this weekend, I did not want to trash myself too bad.  Although I was a little achey on the warm-up I was ready for a hard effort.  I learned 2 minutes is much easier than 3, even if the recovery was a little shorter.  I knew once I started the first rep that today was going to be a good day for me, I felt fluid and strong.  I hit every single hill in the park on the on interval, but I powered up and felt strong.  I struggled a bit on the last hill on the 9th rep, but overall I am pleased with the set and feel I am starting to make some progress.  I will try to get for another few miles this afternoon.

Ran on the Jordan river parkway this morning, man I struggled getting moving.  I was sluggish and tired throughout the run.  Although I felt better by the time I finished, I would not qualify  it as a great run.  I enjoyed the morning, just a enough of a nip in the air to feel invigorated.  Ran a couple miles in the afternoon with a client.

First and foremost I would like to thank Paul for putting BINGO into my head, I don't think I have heard that song since I was bouncing on mama's knee!!  I want to know if I sing BINGO through the half Saturday if I too can run sub 1:10.

Anyway.....  I ran 4 easy this morning in City Creek, and then 4 more in the evening with 6x100 meter strides.  Felt ok for both runs.
 

Ran an easy 4 this morning, my week has been a bit busy, but I feel pretty good.  I was not really planning on bring down my mileage this much this week, but it is what it is.  I am well rested and will hopefully be able to run smooth tomorrow.  I felt a bit sluggish when I started this morning and was just starting to feel the groove when I finished.  I might cruise a few more this evening hmmmmmmmmmmm!!??

I had several key objectives that I wanted to accomplish today: 1. Run sub 6:00, 2. 58 minute 10 miler. 3. Stay positive and focused.

I warmed up for just a little over 2 miles and felt reasonably good. At race start a large pack formed at the front , I knew their pacing would be a bit too aggressive for me, and I did not want to die by mile 3, so we formed a second pack. My garmin beeped at the first mile, but the mile marker was quite aways down the road, about .1 miles. My garmin always beeped at the same place before each mile marker so I figured the first marker was misplaced. I was very comfortable in the first mile and was hoping it would stay that way. We picked up the pace through 2, and Taha threw a good surge and opened a gap going into mile 3. I wanted to stay consistent and hoped I could bring him back at some point. Ted was running along side at this time which helped to keep a steady rhythm. I decided I wanted to force a the pace a little and bring Taha back in and moved to get him, I caught him around mile 5 along with Tracy. Tracy and I ran together through 6 and then I found myself alone. Albert was a little bit in front and I thought if I can just maintain pace I would gradually catch him. I closed the gap for the next several miles, but I started to falter a bit around mile 8. I kept the distance from Albert with hopes of catching him by mile 10, but I was dying. My best hope for the last 5k was damage control. I finally looked back at about mile 11 and could see Nathan closing on me, I just hoped I could hang on. I looked back again at the turn before 13 and Nathan was very close, I through one last hard effort to hold him off, it was successful. Had the race been another 100 meters, he likely would have caught me, I was done.

I did accomplish my objectives today. I was at 58 minutes for 10, sub 6, and I never quit out there. I feel very positive about today, and am pleased with the time. I had hopes of running 1:16 today, but I will take my 1:18 and live to race another day.

I would like to thank Sasha's wife and children for singing BINGO to me on the course, it was fun and believe it or not, I did relax when I heard it. I looked forward to the van passing and another chorus of BINGO, thanks again!!!

Congrats to all the bloggers who competed today, it looks like many had very successful days!!!

I just wanted to get out the door and see how I felt.  Other than a blister on the foot, and some sore hamstrings, I felt pretty good.  I thought I would be a little more trashed, but overall things seem to feel alright.

A very slow easy run this morning, felt like I was running in sludge.  I kind of expected this and I think that by this afternoon I will be feeling a bit better. 

6 pm Well I was wrong about feeling better this afternoon, I was completely cooked.  I will hopefully feel better in a few days.

Ran very easy this morning, I am still feeling some general fatigue.  I felt doing my usual speed set would not be in my best interest, I will hit the set on Thursday.

I actually felt a little bit better today.  I have some funky aches and pains this week, and just have not felt that good.  I am thinking at this point I bail on the speed, but I will have to see how I feel. 

Ran up to Little Bob's place for a run he likes to do.  I have been struggling this week and was not sure if I would get any speed in, but I knew Bob liked to do this downhill mile to help increase his leg turnover.  I figured this was a good way to at least get some speed in and it did not seem too daunting, I figured I could handle one hard mile, and one hard half mile.  We left his house and climbed up to the start, it was pretty steep, I have not done a lot of downhill speed, it beats me up, and I don't like the pounding.  As I was reseting my garmin, Bob took off on the start, I gave chase, but he was moving so fast I thought there was no way I would catch him.  I did finally catch him due to some luck with a stoplight and led us through the mile in 4:54.  I actually felt pretty good on this and heart rate was not as high as I would have guessed, but it was an aggressive dowhill.  We jogged around the block and back up to the half mile mark and started our half.  My goal was to cruise the first quarter and hammer the second half.  I felt good and pushed hard in the second quarter to come through in 2:23.  I felt very good.  Even though the set was very short, I felt good getting some faster turnover, this is just what I needed to keep my head in the game. 

Well, it was a big day of running.  I had grand plans of running another 8-10 this evening, but my body is saying otherwise.  I am trying to get better at listening to what is happening to my body, and today says, bail.  I look forward to a good long run tomorrow morning, and hopefully to feeling a little bit more fresh.

Ran from Bob's place for a little extension of our usual zoo loop.  What an amazing day to run - no wind, and beautiful sunshine.  The first 5 miles were pretty slow, there is a  lot of climbing, but we took it pretty easy.  We picked the pace up during the second half of the run, but nothing uncomfortable and nothing blazing fast.  Overall it was a nice run, and probably the most comfortable long run I have done this year.  I missed my mileage goals for the week, but I am ok with that based on how I have been feeling. I have felt better in the last couple days so I hope I can step up a little this week.

Easy run up at Jeremy ranch, I felt pretty fluid tonight, but I have developed a little pain above my left calf.  I think it is either gastroc or popliteal, I will watch it carefully.  It actually started yesterday after the long run, but it hurts mainly while walking.  Other than that, I feel pretty good and am not beat up at all.  I am looking forward to a solid week of training with some good quality.

8 this morning up city creek, the left calf was not good.  It started ok, but by the top it was not a happy camper.  Running down was not as bad, but was still a little tender.

5 pm  A nice easy cruiser run, wrapped the calf up which seems to help.  I felt ok, with no sharp pains just a little nagging.  I will have to see how things are this week, but I am hoping to get some good quality workouts in. 

Happy tax day everyone!!  To those who are paying uncle sam today, I share your pain.

7 miles in the morning on Jordan river trail, windy on the way out, but very nice on the way back.  Calf is still aching a little bit, but significantly better than yesterday.

4 miles in the evening - had to run a bit harder than this morning due to time constraints, but it was ok.  I had the wind in my face on the way out, but sailed on the way home. 

4am early - felt ok, a little groggy, but nice to get out.

6 am, I took advantage of a gap in my schedule to finish my running before the weather turned south.  It was incredibly windy and I felt completely flat, not what I would call a good day of running.  I am planning on a hard day tomorrow, I feel like the calf is ready, it responded well today with no residual pain.

Today was the day to get back at some speed work again. I have laid off running hard for a couple weeks minus a small set last week with Bob.  The plan was to run 4x1 miles at a moderate pace, not so hard I was hating it.  I must say that I had a terrible time getting motivated to run at all today, let alone run hard.  Master Motivator Michelle convinced me to do the set and see what I could do.  After a brief warm-up and some strides, I took off around the sugar house park for the first rep.  I felt fair, maybe a little out of synch, but moved ok.  5:40.  The recovery time was 2 minutes.  The second mile reverses the first and has the climb going up past Sizzler.  I still felt I was running comfortable and cruised in at 5:40.  I was pleased with the effort, but I also knew I would only do one more, just struggling upstairs.  The last mile was probable the easiest, I cruised easy through the first half and ran a bit more aggressive in the second - 5:33.  Pretty good set, just happy to have done something.  My heart rate did not rise as much as on past sets which was good, first rep heart rate only reached 159, an indication that my effort level was in check with what my heart was doing.  Hopefully I will start hammering some better sets next week.

4 am.  Just slugged, not much of a run, but I just wanted to move some sludge out of the legs.

6 pm  Felt much better, ran very comfortable on the Jordan River trail.  I will give the Salt Lake 5k a whirl in the morning to see what happens.   

I certainly had better expectations for today, but I will take what comes my way.I was a little stiff when I got up this morning but after the warm-up I felt pretty good. I really thought if the race went my way I could maybe break 17 today, and after the first mile I had some confidence. The start was fast, but I remained somewhat under control, I wanted to get out of the park without getting trampled. I felt comfortable through the first mile in 5:16. I certainly did not think I was slowing down too much in the second mile, but obviously I did - 5:43. I regrouped after seeing my time and pushed a little harder - there was no chance of catching anyone in front of me, but I did want a solid effort - 5:38. The last .17 was about the same pace. The garmin called my average at 5:33 per mile, which is better than I have run this year, I think I may be paying a little bit for Thursday's miles, but a race is a race. I will continue to look for steady improvement in my per mile averages and hopefully will get them back down soon. I ran 10 more after the race and cheered on many of the other runners. Great Job to all those bloggers who ran some outstanding times today!!

mile 1	5:16	5:16
mile 2	5:43	10:59
mile 3	5:38	16:39
.17	:57	17:35

Decided today was a good day to rest.  My left glute was giving me some trouble after yesterday's run, but it feels ok now. 

9.25 am

What a beautiful morning for a run.  I was pretty slow starting, but by the end of the run I was feeling good.  My left hip seems to be feeling ok, but still a little tender after the run.  I saw a pelican today on the run, really cool!!!  Running is truly an amazing way to see a lot of amazing things.

5 miles in the afternoon - I felt pretty good on these, a pretty easy run.

I wanted to turn my legs over a bit today so I headed to the track to run some faster paced 400's.  I have not been on the track for a couple years so I thought I would just do a few to see how I felt.  After the set, I still think I prefer a road setting and a time setting to the track.  Anyway, 5x400 (79,78,77,77,78)  They felt ok, but not great, I really need to start working on getting some leg turnover!

Ran an easy 7 this morning - had a problem with my blood sugar about 2 miles into the run.  I have had this before and usually I have to sit for a few minutes and let it stabilize - today was not different.  I was still a little shakey when I finished, but I ran well for the last 3.5 miles.

PM 8.5 miles up city creek canyon for the first 6.5 and then 2 more slow with a client.  I felt very good climbing up the canyon this afternoon and even better coming down.  My legs, although a little tired, felt very fluid.  Came down close to 6:15 pace with heart rate sitting in the low 130's.  Overall a pretty good day of running.

SugarHouse Park

I was a little short of time today, but I still wanted to get a set of miles in.  I knew I would not have time for 4, but 3 was in the cards. After a short warm-up and some strides, I was set.  The first mile started and I felt pretty good, relaxed and comfortable, I hit the hill on the far side of the park and it felt pretty easy.  I wanted to stay relaxed and just run through the mile and let the time take care of itself. (Mile 1: 5:31) The second mile has the net gain of elevation with the big hill near Sizzler.  I was feeling pretty frisky and took off, unfortunately my garmin clicked off the mile way toooooooo early.  I would like to think I covered the mile in 4:00, but even I am not that naive.  I kind of pieced together my time to be about 5:35.  The recovery time was 2.5 minutes.  I was hoping to run under 5:30 for number 3, but I did not want to feel like I was suffering to do it.  I approached the hill on the back side and again just cruised up to the top, I felt very fluid and relaxed and pushed through to a 5:29.  I am a little disappointed that I did not plan my schedule better to allow for another rep or two.  Today was the most relaxed I felt since I started doing this set.   

I ran a very sloooooooooow 6 this morning on the Jordan River parkway.  It was a pretty run and I got to see the pelican again - so cool.

6 more this evening on the Jeremy Ranch road - again another picture perfect run. 

Decided that racing the 30k today would not have been in my best interest. I do not feel I have enough speed to run effectively that far, and my goals this year are to increase my leg speed. I warmed up for about 3 miles and did some strides, and took a look around to see who was there. I had high hopes that everyone was running the 30k and I could finally cruise to a win, but Chad wrecked my plans!!!!!! I thought if I could stay close through the first mile I might have a chance, I was wrong. Although I was close to Chad through the first mile, he punished me in the downhill and opened up a huge gap. Overall I felt pretty good, I maybe could have pushed a little harder in the opening mile, and possible finished a little stronger, but we are talking about making up only a fraction of time. My Garmin called the course at 2.93, and Chad's 2:95, I am wish it would have been a whole 5k, I know I could have been under 17, but that will wait for another day. Average pace was 5:30. I ran an additional 8.5 after the race up city creek.

Mile 1	5:42	5:42
Mile 2	5:35	11:17
Mile 2.93	4:46	16:04

An easy run in Park City.  It was an incredible evening for a run.  I just wanted to get out today and move the legs a little.

I ran 8 this morning on the Jordan river trail, what a beautiful morning.  I was a little sluggish getting started, but felt smooth by the time the run ended.

Ran 5 more this afternoon - HOT!  I know by summer's standards it is not that hot yet, but it sure is warm for this time of year.  I felt ok on this run, picked up the pace a little on the last mile, but nothing worth noting. 

Back at Sugar House park today for a set of 10 x 2 min with 1 min recovery.  I was hoping for a good set today, but the heat seemed to get to me late in the set.  I felt very strong for about the first 5 reps, but started to crater about number 7.  On the eighth rep I was cooked running along the back side of the park.  I regrouped for the last rep, but I was pretty well done by the time I finished the set.  I would attribute most of the fatique to running at noon in the direct sun. 

Ran an easy 3 in the afternoon, very fatigued, but felt better just for getting out.

7 miles this morning on the Jordan river trail.  Started very slow , but ended feeling pretty good.

5 more this evening, again pretty easy.

I resorted to the treadmill today because I did not want to do my set in the rain.  I have not run a set of miles on the treadmill for several months so I was curious to see how they would go.  I knew they would be faster than outside, and my goal was to run them fast and slightly aggressive.  I warmed up for a progressively faster 2 miles, and then started the set.  I struggled to get the rhythm in the first mile, but finally caught stride about halfway through. 5:21.  The recovery time was roughly 2 minutes.  The second mile I felt more primed for and ran smooth throughout the entire rep. 5:20.  The third mile was again pretty smooth, but I was starting to get a little tired at the end. 5:17.  The fourth mile was a bit faster and I was comfortable until about the 3 minute mark, then I felt like I was starting to work.  I finished feeling a little fatigue but also not so tired that I could not do another 1 to 2 reps. Mile 4 - 5:14.  This was a much better performance than earlier in the year on the treadmill and showed me that I am making progress towards my goals.

An easy run this morning, I had some funky aches and pains this morning.  The treadmill can make my hip flexors feel a little tight.  I had plans of running 8 more this evening, but I am feeling a little beat-up.  I will run long tomorrow and focus on having a better quality run.

Met Bill and Bob at Bob's house for our long run.  The early pace of the run was pretty easy although I felt completely out of sync for most of the run.  I was just not feeling well this morning, but I was determined to just get through the distance.  We were joking early in the run about how I might be walking into the finish.  With about 6 miles to go Bill picked up the pace and I just stepped in behind him and ran stride for stride.  The pace was not uncomfortable, I was just content to sit and cruise.  Unfortunately Bill cruised through a stop light that I stopped at and put a huge gap on me.  Once I could get across I accelerated hard to catch him so we could run in together,  he made a turn on the course to add more mileage before I caught him.  I was not interested in running one step further than I had too, but I figured that since I was already running a little faster, I would run at least one more mile at that pace.  I felt pretty good when I finished, not completely trashed, and I am glad to have a few faster paced miles at the end.  The last 6 miles were between 6:15 and 6:33 pace.  It was good to run with Bill, he is always consistent and he made me work more today than I otherwise would have.

4 miles in the am.  I felt pretty stiff, but I just wanted to get moving.

pm 5 miles - ran with clients, very slow, generally speaking completely non productive.  Overall, not the kind of running day I had planned.

The plan was to run 10x2 min at the park this morning, but I was really struggling to get moving this morning.  Most of my problem was mental, but I suppose my legs were feeling a bit tired too.  I ended up running 7x2 min and then bailed.  I was extremely frustrated leaving the park.  

Michelle convinced me to run a tempo run in the evening to help set my head straight.  I decided I  would run a 3 mile tempo in City Creek.  I wanted a course that would allow me to turn my legs over without killing me, the goal was to get my head in the game.  It worked and I felt good about the effort and pace. Splits: 5:45, 5:33: 5:44. 

This week is stacking up to suck.  I am not feeling great on the run and am pretty tired.  I was planning an evening run, but bailed because I was just not motivated.  Hopefully the week gets better.

On the treadmill again today for a set of 5x1 mile repeats.  The motivation issues are still lagging from the last couple days, but I was determined to at least finish the set.  I worked hard and ran reasonable, but I had a hard time keeping my head in the game

Mile 1 - 5:21 Frustrated trying to get moving but managed through it.

Mile 2 - 5:18 Felt a little better, but was struggling a little with the speed.

Mile 3 - 5:28  Felt Much easier and more in control.

Mile 4    5:25  Again, felt pretty good

Mile 5    5:21  Used a progressively faster speed each two minutes so I finished running 5:12 pace.  I was pretty tired at the end and delighted to have finished what I set out to do. 

Ran the Jordan River Parkway this morning, actually felt much better this morning, it was an incredible morning for a run.

I knew I was going to be a little short on time due to some family in town this weekend.  I wanted to get out for 15, but I will take what I can get.  I had a little trouble getting up and then actually getting out the door.  I ran emigration canyon from my house to the Sun and Moon cafe and then home.  After a slow couple miles I actually started to feel pretty good, I cruised comfortably down and felt very good when I finished.

This ended a particularly frustrating week for me, but at least it ended with a good run at the end.  I had hoped to put together a much higher mileage week, but I just could not put things together.  I will hope for some consistency early on this next week and then a small taper for the Ogden Half on Saturday. 

Am 4 miles easy - A little stiff getting rolling, but felt good at the end.

Pm - 9 miles - 2 miles with a client, then I ran up through Red-Butte a bit later.  I have not run the trails for quite some time, it was a beautiful run.

Warm-up with progressive speed on the treadmill and then proceeded with a set of 4x1 mile. I wanted this set to be a bit easier than last week - more easier tempo.  I had entertained thoughts of doing 6, but I figured I would play it safe with the Half this weekend.

Mile1: 5:21      Mile 2:  5:32   Mile 3: 5:26  Mile 4:  5:23

I felt fair for the set overall, I struggled getting up to speed on the first one, but felt pretty good on the remainder.

Ran on the Jordan Parkway this morning, I think I am a bit dehydrated!!  I need to concentrate on getting more fluids into my body during the day.  I felt fair on the run, kind of a continuation of last week to a degree.  I can only hope things will get better as the week progresses.  I still look forward to running hard at Ogden and then getting back to some higher volume training for the remainder of the summer.

Out on the parkway again, I felt a little better today.  Did a few strides, felt ok. I am hoping to get my legs underneath me by Saturday.

A couple easy miles with Michelle on the bike path for the Ogden Marathon.  I felt good and relaxed.

I was not quite sure how I would feel based on the last couple weeks of training, but I was committed to try and go run the first 4 miles at a conservative pace, hit the canyon hard, and then survive the final 3.

I ran the first mile with a group that had Matt Harmer, Kyle and Chris, but I quickly dropped off the pace on the second mile climb. I did not think I had slowed that considerably, but my 6:13 split proved otherwise. I decided I should probably run a little harder and try to bring the pace back down. Travis caught me around the second mile and we ran together for the next several miles. It was good to have him there because the pace stabilized at 5:55 for the next couple miles. As we crossed the dam I knew I wanted to accelerate down the canyon and try to make up some time. I was starting to feel much better at this point, but my splits were all over the place. I put a gap on Travis around mile 6 and ended up in no-man's land for the remainder of the race. I came through 10 miles on target in 57:50 and thought I had 1:15 in the bag, wrong! I started to fall apart in the middle of the 11th mile and suffered into 12. I did feel surprising well in the last mile and my pace dipped back down a bit. I could hear the announcer with about a half mile to go, and I heard him say the first woman was in sight - I was offended!!! It turns out, the first woman was closing quickly and he was not referring to me. Mentally I snapped at 11 and pretty much shut down, I am not sure why, but I need to change my mind set to finish strong. I feel good about the effort, but I also know that if I had just focused for the last 2 miles I would have been in the 1:16's and accomplished my goal.

Splits: 

 

Mile 1	5:40	5:40
Mile 2	6:13	11:53
Mile 3	5:55	17:48
Mile 4	5:55	23:43
Mile 5	5:34	29:17
Mile 6	5:52	35:10
Mile 7	5:35	40:46
Mile 8	5:45	46:31
Mile 9	5:48	52:19
Mile 10	5:32	57:51
Mile 11	5:54	1:03:46
Mile 12	6:22	1:10:08
Mile 13	6:14	1:16:23
.1	1:00	1:17:24

A couple easy miles with a client, and then 6 more with Taha. Surprisingly I feel pretty good, not too many aches and pains. I am ready to resume normal training this week.

I debated whether or not to do my 10x2 min set today, but I decided it would be a good idea. Felt pretty good on the warm-up and started the set. It was nice and cool by the time I started and was feeling pretty frisky. Throughout the set I actually felt pretty good, at one point I had a roller skier to pace off which was great because it was on the back side of the park where I usually struggle. He dropped me as soon as we hit the downhill, but it was good while it lasted. Michelle kept me rolling for all the reps, it is always good when she is comes - always positive and always the motivator -lucky I am indeed!!

This was the best 2 minute set I have put together this year and builds some confidence in my training, I hope that my times will continue to drop like they have so far this season.

Other than scaring the pants off of Bill, it was a pretty uneventful run.  Out on the Jordan River trail, ran very easy and felt pretty good.

The intent was to do mile repeats this morning, but I could not get myself into the right frame of mind.  I am having some effects still from Ogden, my quads have been a little sore and just some general fatigue.  I talked Taha into doing a 3 mile tempo run just to get a little faster paced work in.  The tempo run felt relatively easy until the last about half mile which had a slight climb to it.  Average pace for the tempo was about 5:45.  This felt much more comfortable than it has felt for a long time, but physically I am feeling very tired.

No running today, traveling to San Fran.  Wish I could have gotten out this morning, but stayed up way to late to even think it.

Again, lack of time - hopefully I will be out tomorrow for at least a little bit.  Congrats to all those fast times in Magna, Wish I Could Have Been There!!

Finally got back out again today, my travel schedule has me very busy, but it has been fun.  I lousy the first 2 miles, but really good for the last 3.  Hopefully my week will look better than the last 2 days.

Maybe a bit too much to drink last night, but at least I got out for a decent run this morning.  After starting a little sluggish, I actually felt pretty good for the last 6 miles of the run.  I am hoping to get out this evening, but I would not bet on it.  San Fran is a beautiful city to run it, nice and cool and stunning views.

A nice morning run, finally felt pretty good, but my last couple weeks of training have been week and I doubt I will doing the 10 miler this weekend, I need to get my head back in the game. I will get out again this afternoon.

Ran the JRT this morning - it was a beautiful morning to run and I got to see my pelicans again.  I felt ok  nothing really to report.

After a brief warm-up around Sugar House park, I did a three mile tempo run with Ian. I wanted to run conservative and put a goal of running about 5:50's. It was pretty hot, we ran at 3:30 this afternoon. We came through the first mile 5:43, it was comfortable, mile 2 5:50, and mile 3 in 5:51. The heat got to me towards the end, but overall I was not that tired at the end. I am still struggling a little with some motivation, but I am glad to have gotten some quality in this week. After talking to Bill tonight he has convinced me to run the 10 miler tomorrow with him, we are planning a marathon pace effort - should be interesting - I do not think I will have too many ill effects from today's tempo.

The plan was to go out and run around 6:10 pace and just relax for the race. Bill and I put a plan together to run with each other throughout the race. I wanted to do some marathon pace work today and figured this pace was about right. The first 2 miles are uphill with the second being a pretty aggressive climb. We came through the first mile in 6:40 - felt very easy, and the second through in 7:21 - again very easy. There was a group of 5 of us running together and that continued through 6.5 miles. Braden was running with us and occasionally I would drop back and pull him back into our group, he finally fell off the pace at 6.5. Bill picked up the pace a bit around mile 6, and we continued to get a little faster each mile until the end. As soon as Bill picked up the pace our little group fell apart and Bill and I ran in together. There were a couple sections I felt the pace was a little quick, but I did not feel taxed at any given point. I am pleased with performance and I accomplished the goals I set for today.

Splits:

6:42	6:42
7:21	14:03
6:08	20:12
5:54	26:06
5:55	32:01
5:49	37:51
5:49	43:41
5:46	49:28
5:44	55:12
5:15 short	1:00:28

Alright, the quads are not too bad today, I knew they would be a little sore but was hoping not to be a cripple. I was a little sore at the start but felt pretty good about 2 miles into the run. Finished with a pretty hard last half mile - my ego did not want to get passed by a weekend warrior!!!

A big day of running - 2 miles with a client!

On the treadmill, a bit too windy for my liking.  Other than having some motivation issues, I actually felt pretty  good tonite.  I tried to run nice and relaxed, but by the end I was feeling a bit tired.

I ran a couple miles with a client and then 8 more on the JRT.  It was a beautiful evening for a run.  I felt good this evening, a little sluggish at the start, but good at the end.  I will try to put in some good miles this week and next week because I will be in China the following week for 10 days.  I am not sure how the running will be in Beijing, but I will try to get a little in.

An easy run on JRT,  I was a little stiff this morning did not move as well as yesterday, but the rain was a nice change.

A nice run up city creek canyon. I actually felt really good this evening.  It was a beautiful evening and I just cruised and enjoyed the spirit of movement.

Just a general feeling of faigue.  Decided to take the day off, I am planning on running long with Bill in the morning.  Anyone who is interested we will be meeting at Liberty Park at 6:30 tomorrow morning.  It is a pretty cool run with a good combination of road and trails.

In honor of Randy, Bill and I ran from Liberty park, through memory grove, up through dry creek canyon and then back to liberty via the U.  There is a fair amount of climbing in this run, but the trails make for a nice break from the asphalt.  Getting started I felt very sluggish and just did not feel I could move, but once we started climbing in the trails I felt much better.  The temperature was perfect, it had not started to get too hot, and there were nice sections of shade up on the mountain.  Bill sprained his ankle hard on the way down, I am hoping it is not too serious.  We were not close to anything so he kept running on it, a little ice should help!  I was a little faituged at the end and decided I did not want to run 3 more with Bill for the 20.  Overall, I am very pleased with the run, and as of this writing, not too beat up.

am 3 easy.  I felt lousy this morning, jsut tight and stiff, but I expected this after running in the trails yestertday.

pm 6 up City Creek canyon.  Pretty slow on the way up, but flet much better on the way down.  It was a really nice evening for a run.

At Sugar House park for a set of 8x4 min reps - recovery was 1 min.  It is similar to a tempo run, but a little broken up.  I actually ended up doing 7 because I had a bio break after the 4th rep.  I actually felt pretty good on the first 2 largely because the pace was pretty slow, we picked up the pace a little on the next 2. After the break I picked up the pace on the last three and by the last one I was starting to hurt. The last one finished on the top of hill on the back side of the park, I gave a good effort on the last climb. Overall I felt pretty flat, I think I am paying a little for Sunday's long run, I have not been out that long for a little while, but I was moving better toward the end of the set which I feel good about.  I would much rather finish a set faster than I started rather than dying out there. 

Ran up City Creek tonight.  It was a nice evening for a run.  I felt a bit sluggish getting started, but after a few miles I felt good and just enjoyed the canyon.

I wanted to get a three mile tempo in before I leave for China and I wanted it to be a positive experience.  I ran three miles up city creek starting at the top of the horse shoe.  Although I did not feel great on the way to the start I figured once I got going I would feel good.  I knew that I would have some solid downhill in the second mile and I wanted to take some advantage of that.  It ends with a moderate climb back up to 11th ave and I wanted to work a little on the hill.  The objective was to start moderately conservative and build into a strong second mile, relax at the start of the third mile and finish hard.  I was probably a bit to conservative in the first mile, but it was easy 5:45.  I took advantage of the downhill stayed relaxed and ran 5:20.  I backed off a bit for the first half of the third and tried to hammer the hill to finish, I felt good at the finish 5:34.  Time 16:40 average pace 5:34.

This will probably be my last entry for about 10 days, I do not know what access I will have - good luck to all this week at Judges, and next at WBR. 

First run in Beijing China, lots of pollution, lots of people, but lots of fun!!

Beijing China

4 miles early this morning in Tianemin Square Beijing China. 

I will attempt to recap my experience in China, but words rarely do justice to the magnitude of the experience.  To start, everything I thought I knew about China was wrong, it is not dark, bleak, and a place where the people walk lock-step under the thumb of an overbearing governement.  No doubt, I am sure there are places where that still exists, but Beijing is a world of brilliance, energy and diversity.  I have been to a few places around the world, and the people in China were without a doubt some of the kindest people I have every met.  Always happy to offer a greeting, and always willing to share, and a love of laughter.  Despite not speaking a word of Manderin, we found it possible to communicate quite effectively and the Chinese found great humor in listening to us butcher their language.  China is a country of extremes, exceptional wealth, and poverty on a scale that is unimaginable.  Stunning views and pollution that blocks the sky 24 hours a day.  Constant traffic and movement, yet a feeling of calm and safety.  Not once did we ever feel concerned for our well-being, and we certainly were well of the beaten path, people were just repectful and always kind.

Running in Beijing proved to be a challenge, if you were not out by 5am it was just too hard to get out moving, the traffic made it difficult to navigate.  Due to the demanding travel schedule I was hoping to get three days in while away - goal achieved.  I did the Tianemen run twice, and it was some of the most peaceful runs I have done.  The run this particular morning was to see the flag raising ceremony that takes place every day at sunrise.  Sunrise this day was at 4:45.  I really thought I would have the place to myself, but was shocked to find about 50,000 if my closest Chinese friends there to watch the ceremony - keep in mind, this happens every day!!  The ceremony was pretty amazing, and shows the Chinese are very proud people.  Interestingly enough, I was approached by several people to have my photo taken with them, I guess I was somewhat on an anomoly to them. 

Can we say jet lag - 2 miles with a client this morning and then I spent the rest of the afternoon horizontal.

Short warm-up and then 7 x 4 min.  The goal was to do 8, but I had some stomach distress on the 4th rep and skipped number 5, and jumped back in on the the 6th.  I actually felt very relaxed for the first 4, and even on number 6, but I started to struggle on the last 2, and the hill we finished on in the last rep about did me in.  Overall, I feel good about the workout especially for not having worked out hard to 10 days.  I am looking forward to getting back to normal for the remainder of the week.

Apparently I am still jet-lagged.  I fell asleep at 6:45 and did not  get up until 5:00 the next morning.

Warmed up three miles on the JRT with the goal of running a 3 mile tempo back.  I got a little later start this morning and it was already in the 90's.  I really wanted the workout and decided the heat was just a price I was going to have to pay.  I never really felt good, but my goal was to be under 6 min pace for all three miles.  Total time was 17:45, 5:55 pace.  I will take it considering the heat, but it was far from comfortable.  I will rehyrdrate and head out this evening for a few more.  It was good to run this on JRT because it is about as honest as it can get.  Often times I struggle mentally with doing tempo runs, but I am working on staying more positive about them because I know they can have a lot of value.

am 4 miles easy, felt pretty good.

pm 5 miles up at Jeremy Ranch - a beautiful run, nice and cool -  a nice change.

Ran the first 17 of the des news course with BC . We got out before it was too hot, and had a nice run down the canyon. Bill and I had some faster miles in the middle and by the end my legs were cooked. I will be exceptionally sore from this run, but this was the purpose and I am glad to have done it.

4 miles at the Jeremy Ranch road.  These were very slow miles, my quads are incredibly sore today, but I was planning on it so it was not so bad.  I will hit a few more aggressive downhill runs in the upcoming weeks to make sure my legs are conditioned.

I ran six of the most painfully sore miles I have run in many years - thanks Bill!!  Hopefully the soreness will have peaked today and I can get some good mileage in the next few days.

Still very sore, but managed to run a very slow 7 with Taha.  Good to get out, but I am about done with being sore.

A very easy 11 this morning.  Ran up dry creek canyon for a while and then turned around and came back home.  The soreness is dissipating, it was still nagging, but overall I felt much better.  The heat and the hills got to me by the end, but it was good to get out a bit longer.  Ice Bath after I finished, always refreshing!!

am 7 miles on the JRT.  It was sooooooooo hot!!  I jumped in the river upon completion of my run.  Did not feel great on this run, really sluggish, but not as sore, just heavy legs.

pm 4 miles on the treadmill - felt much better, a nice run.

4 easy miles this morning - my left knee at the hamstring insertion was pretty sore, but I think it will be ok after some stretching and maybe some ice.

Met Bill out in Magna at 5:00 this morning - it was already 85 degrees.  My knee felt fine for about the first 6 miles and gradually got tighter the more I ran.  As I sit here it has gotten very tight.  I have had this before and it usually takes a few days to recover.  I am still paying for last weeks downhill bash, my quads were trashed coming back down the hill.  I bonked too, but it happens and I did get what I wanted this morning.

Easy run this morning - knee feeling much better, but still pretty tight after the run.  Quads a little sore from Saturday, but nothing compared to the week before.