Live till you die

AM

Soldier Hollow loop counter clockwise with some strides in the middle.  finished on the Provo River trail.

8.31 w/ 4 strides in 1:02:05, avg. 7:28 per mile.

PM

30 push-ups, core, 2 x 10 standing good morning, forward & reverse lunges

AM

Ran to Memorial hill for some hill repeats, then ran Griffin for a cool-down and to keep breakin in the new shoes.

1 mile to Memorial,

1 set of XC skier, ski hop, speed skater, carioca, power-skips, and butt-kicks,

6 x :30 second hill repeats w/ 2:30 rest(not sure of the actual distance, but .10 per repeat sounds about right.),

1 mile home, than 2 with Griffin on his loop.

AM

Ran 100S to 40 to 600N, then around some flat dirt roads.  Did a pick-up once I hit 40(about 2.25 miles into the run) that felt very smooth.

8.28 miles w/ .49 in 2:55 (5:58 pace).  Total run time 1:02:29, avg. 7:33

PM

30 push-ups, core, 2x10 standing good mornings, forward & reverse lunges, kick-out 

AM

In the groove today.  Ran River Rd to 40 to 189 to 600W and back, then saw Lacy out with Griffin and I wanted to run at leat 1:45, so finished up in the grass in front of my house with Griffin chasing me.  A fun way to end a nice, log run.   I'm gonna call this my Big US 40 loop. 

 So I felt rather poppy today and moving at a decent clip was pretty easy for this duration.  Here's why I think I went faster than usual with a run that was almost twice as long as my regular runs:

1)  Increased mielage over the past few weeks

2)  Hard, long-ish runs over the past 2 weeknds on difficult, hilly terrain.

3)  Small strides and pick-ups on a few easy runs during the week, and keeping the overall pace easy.

4)  Running on the dirt shoulders of roads for about 4 of my runs per week made running on the pavement today feel very smooth.

5)  Focusing strength on my glutes and lower back during my strength workouts and with the rowing machine, hill srints, and drills.  I think this is my weakest area and my body is responding well to the workouts.

6)  Mental stimulus from watching Mo Farah win the Pre Classic 10k last night and trying to mimick his form on my run.

14.48 in 1:45:00, avg. 7:15 per mile.

Walkin around town with Lacy and Griffin.  Made a stop by the ice cream parlor...it was tasty.

AM

100S to 600W to the farm roads for 8 x :30 second fartlek style repeats.  Then tacked on another 5 thru the neighborhood.  My pacing was kinda slow for the repeats, but I think it may have been to running on loose dirt.  Also the first few were the slowest and pace gradually got faster.  Overall a really beautiful morning.

10.04 w/ 8 x :30 fartlek @ 5:50 to 5:20 pacing.  Total run time was 1:15:36, avg. 7:31 per mile.

AM

Yesterday I was feeling like I should run some hills today, then last night I decided I would run a hard effort, but not quite tempo...just a steady pace.  I ran my Wasatch State Park loop today and am super stoked with the pace I was able to hold.  I had to tack on a few small loops at the end so my run time would be at least an hour.  Gotta love days like today!

8.89 in 1:00:53, avg. 6:51 per mile.

1PM

A couple easy miles and some rowing.  Still breaking in the new shoes.

1 mile to the gym,

4170m in 20:00 on the ERG @ setting# 5,

1 mile back to work

AM

Feelin yesterday's run today, but ws still able to squeeze in a few strides.  Ran 100S to 40 to 1000S, then tacked on part of the dinner time loop and finished on the Provo River trail.

8.06 w/ 4 strides in the middle.  Total run time 1:00:12, avg. 7:28 per mile.

I had some serious work done at the dentist yesterday afternoon(deep cleaning and wisdom tooth pulled), so zero running or strength today. I still feel kinda loopy I think from all the novacaine they shot me up with.  Plus I don't want to test my immune system too much.

AM

Back on the wagon and it feels oh so good.  Ran 6 x :30 hill repeats at Memorial Hill.  I was planning on 8 to 10 reps, but my legs were feelin it and I didn't want to push super hard so my body can still concentrate on healing the hole in my mouth.  Ran my last 2 miles with Griffin in my new Tangents to keep breakin them in.

1.05 to Memorial hill,

1 set of XC ski, ski hop, speed skater, carioca, butt- kicks, and power skips,

6 x :30 hill reps @ 5:00 to 5:10 pace w/ 2:30 walking rest,

5.25 thru the neighborhood,

2 with Griffin on his loop.

AM 

US 40 loop counterclockwise, but turned down 600W and ran the farm roads to 40 just to keep it a little more flat after charging uphill yesterday.  Tacked on the dinner time loop with a mile extension thru the neighborhood.  Legs felt really sluggish from the beginning which was expected.  Overall a good run.

15.18 in 1:52:54, avg. 7:26 per mile

NOON

30 push-ups, planks, side-planks, boat, tree, chair, and other various holds & stretches.

NOON

43 minutes of mountain biking with Griffin.  He needs to build more endurance before we try that again. : )

AM

100S to 40 to 1000S, then did 8 x 45 second fartlek style repeats thru the neighborhood and down 1200S.  Finished the last 6 miles just cruisin the backside of Soldier Hollow loop.  I felt kinda sluggish starting out, but my legs felt better after the first repeat.  I hope this was good prep for Ragnar this Friday.

12.47 w/ 8 x :45 second fartlek @ 5:20 to 5:35 pace.  Total run time 1:30:58, avg. 7:17 per mile.

AM

Ran the Round Valley trailsystem for my first time this year.  It's great singletrack with a few short, decent climbs, so the trails have more of an intense cross country feel.  Plus you can get some great views of the Park City ridge line.  Unfortunately about 60% to 70% of the trails are rutted from the rediculous amounts of run-off and people biking on them when they are wet.  A few spots were still a little slippery too, so I had to do some bush whacking to avoid them.  There are some wide gravel paths and double track in the trail system that are great for running too, but there's something about the singletrack that makes trial running so fun!

  8.01 in 1:06:02, avg. 8:15 per mile.

2 PM

1 mile to the gym,

4130m on the ERG @ setting# 5,

1 mile back to the office.

AM

Kept the pace chill and terrain flat today.  Nothin to prove before Ragnar this Friday, just tryin to keep a good base.  Ran 100S to 40 to 600N, then onto the farm roads and finished on the Provo River trail.  I felt kinda beat up after the past 2 days and still managed a decent cruisin speed.  I'm reading that as a good sign. : )

8.27 in 1:01:21, avg. 7:24 per mile

PM

30 push-ups, core, 2 x 10 standing good mornings, forward & reverse lunges, clam 

AM

Drill time!  I really like mid-week drill sessions.  A nice workout and I still get in some mileage.  Ran down to the Provo River trailhead and did 2 sets with the second set half the distance/reps of the first set.  Then finished with an out & back to US189.  Legs kinda feel it now, so gonna stock up on carbs and protein this morning so I'm set to go tomorrow.  RAGNAR!

2 sets XC skier, ski hop, speed skater, butt-kicks, carioca, & high-knees w/ a stride between each rep,

6.06 in 45:01, avg. 7:25 per mile.

12:30PM

RAGNAR!!  I was runner# 1 for the Backcountry.com team.  We use this race to promote our company(and have fun of course), so each leg I carried some type of gear that we sell on our website.  For leg#1 I carries ski poles, wore goggles, and carried a backpack with snowshoes strapped to it.  It was pretty brutal, but I still managed to finish 2nd out of my wave. : )

9:30PM

Leg# 13.  I only have this leg on this race report, because I really tried to push the pace here.  I had a slight stomach cramp from carrying the snowshoes on my first leg, but still threw down a decent effort.  I wore a life vest and carried a paddle for this leg.  Overall it was a great run!

8:00 AM

Leg# 25.  This was the toughest yet, as the 3rd leg usually is in these races.  My legs felt beat from running with extra weight and lots of downhill on my 2nd leg.  This leg I carried a crash pad, which is used for bouldering, and it was rough!  It weighs about 20 pounds and is a big spuare shape, so not wind resistant.  I also couldn't use my arms, so it was legs only.  Very tiring!  Stoked to have another Wasatch Back relay in the books!

My legs hate me

AM

Chiller around the hood.  My left quad and both achillies are feelin it.  Gonna be a week of easy running.

  5.35 in 40:57, avg. 7:39 per mile.

AM

Easy again today.  Ran 100S to 600W to the farm roads and finished on the River trail.  My left quad still felt sore the first mile, then loosened up.  Overall I fell decent, just gotta keep it chill a little bit longer.

7.97 in 1:00:01, avg. 7:31 per mile.

1:30 PM

1 mile to the gym,

4215m in 20:00 @ setting# 5 on the ERG,

1 mile back to the office.

AM

Absolutely beautiful morning in the mountains. Ran Dutch Hollow trails with Griffin, and kept the pace pretty easy, except for the climbs.  They always feel tough no matter how slow you go.  I think I'm recovering quite well from the relay.  Still some leg fatigue, but my energy levels feel back to normal.  Got to keep takin it easy though so I can avoid injury while maintaining fitness.

6.77 in 58:34, avg. 8:39 per mile.  974 feet of vertical gain.

PM

30 push-ups, core, 2 x 10 standing good mornings, forward & reverse lunges, & squats

AM

Went to memorial hill for a half drill and light hill sprint session, then ran around the hood and back home for 2 more with Griffin.  

1 to the hill,

1set of XC skier, ski hop, speed skater, power-skips, butt-kicks, and carioca w/ a stride between set,

2 x :30 hill sprint @ 5:00 to 5:10 pace w/ 2:30 walk break,

4.68 cruiser,

2 with Griffin on his loop.

PM

55:00 of Mountain Biking @ Dutch Hollow.  Fun way to end the day. 

AM

Felt a little tired today I think mainly from not eating enough, but still a nice run.  100S to 600W to the farm roads and Provo River trail. Finished with a loop around the complex to get over an hour.

8.27 w/ 4 strides in 1:02:02, avg. 7:30 per mile.

PM

30 push-ups, core, 2 x 10 standing good morning, forward & reverse lunges, hindu squats, clam

AM

3 goals for today's run were run lots of hills, run for at least 2 hours, and get past the 200 mile mark for the month......mission accomplished. I ran the Wasatch State Park loop out and back with an extra loop around the visitor center, the thru the hood of my Dutch field loop, then up & down Memorial hill, and finished with a loop in my neighborhood.  Had to run a little extra to make 2 hours.  Great way to start the day!

 16.24 in 2:00:01, avg. 7:23 per mile.  Total vertical gain of 1,275 feet.

Really chill day doin chores and eatin chicken tortilla soup that Lacy made.

AM

Interval time!  My legs still felt a little battered from Saturday, but I was still able to do 3 x 5 minute intervals without feelin too sluggish.  Pace was slower than I wanted due to the heavy legs, but not by much.  Ran 100S to 40 to 1000S, then intervals thru the hood and back to 100S.  Cool down was up 100S, thru the neighborhood, around the roundabout on River Rd, and back home.

3.08 warm,

3 x 5:00 intervals @ 6:09, 6:08, & 6:04 w/ 2:00 jog rest,

6.32 cool

Total of 12.31 in 1:30:10, avg. 7:19 per mile.

AM

Felt kinda tired this morning and no spunk in the legs, but for some reason I decided it would be a good idea to keep the pace upbeat.  I started out a little too hard, but settled things down to a good steady effort, not quite tempo, just steady.  Decided to hold this pace for 40:00(I went out a little too hard, and the first 2.25 miles are gradual climbing, which zapped some energy) and then run the last 20:00 just cruisin.  Overall I'm stoked with how I felt!  Ran 100S to 40 to 1000S, thru the neighborhood and finished on 100S by the bridge.  Did a couple laps on the Provo River trail for the chill part of the run.

5.91 in 40:00, avg. 6:45 per mile,

2.68 cruisin

Total mileage was 8.59 in 1:00:21, avg. 7:01 per mile.

PM

 Was gonna rip the rowing machine by my work during lunch, but we ended up having a department lunch meeting and then I had to leave early, so I went to the fitness center at my house to try out the 'Health Rider'.  It's kind of a rowing machine I guess.  Hopefully I'll be back on the ERG next week.

20:00 on the Health Rider

AM

Keepin it chill and flat today.  100S to 600W to the farm roads and finished on the Provo River trail.

7.94 in 1:00:21, avg. 7:35 per mile.

Went to the dentist and got lots of novicane, so unmotivated to do core tonight.

AM

Good hill sprint session @ Memorial Hill.  I think I was doing my :30 hill sprints a bit too fast, so slowed the pace a bit today and concentrated on form and power, and less on turn over.  Went great and the pace for each repeat was about a second or 2 faster than the previous one.  Did a nice cool down thru the neighborhoods after.  The inside of my right ankle feels a bit tweaked now.  Hopefully some icing will remedy that.

1.05 to the hill,

1 set of XC skier, ski hop, speed skater, butt-kicks, power-skips, and caricoaw/ a stride between each set,

6 x 1:00 hill sprint @ 5:45 - 5:35 pace w/ 3:30 walk/jog rest,

4.98 cool-down

PM

Did some small loops @ Dutch Hollow with Griffin.  My ankle didn't like the ruts, so I had to watch my footing. 

3.73 in 31:44, avg. 8:31 per mile.  Vertical gain was 502 feet