Live till you die

AM  Mountain Bike  1:43:50 = 14.54 miles  =  4 miles easy

A buddy wanted to ride, so I went just to keep things from stiffening up, not thinking I would have much energy.  Once we started climbing the hills I felt great, and it turned into a super fun ride!

AM  36:22

Took Griffin on my flat recovery run.  Calves and shins are quite sore, but not too bad.  Definitely no hill running today.  Did some core after my run.  Avg. 8:09 per mile.

AM  1:01:32

Ran a few hills, but still a pretty flat course.  Hamstrings are a bit tight, so I'm not gonna do any hills before the race this weekend.  My left calf felt a little sore towards the end of my run, but now is stupid sore.  Icing now, and will hopefully chill out by tomorrow.  Avg. 7:20 per mile.

Played a little softball at night, but that's not real exercise!

AM  Stationary Bike time 50:00 = 4 easy miles

My calf is really tight now, but no pain which is awesome.  I don't want to chance anything before Sautrday, so just rode the bike at the gym this morning to keep the cardio goin.  Did some core afterwards.

Stretching this morning.  My calf feels fine, so will hopefully hold up for tomorrow. 

AM Total run time 1:01:07

This race is pretty intense because it starts at 9,300 feet and climbs to 9,800 in the first 2 miles before descending down to 9,100 feet over the last 4.2. There's some flat and a gradual climb in the last mile that's a real killer as well.

Mixed feelings with today's outcome. I felt pretty good coming off of the 10k last week, and knew good pacing up the first section would mean fast splits for the descent. I ate a big dinner the night before and was kinda full still in the morning, so I only ate a banana for breakfast. This was a mistake because I ran out of energy before the downhill. I also think I wasn't fully recovered from last week's race, and my body knew it. Oh well, it's an inexpensive, low-key race and the proceeds go towards purchasing medical equipment for the Sanpete Valley hospital.

Headed to the race from my sister-in law's parents house in Payson. Staying there shaved off about an hour of drive time to the start, so super stoked they let Lacy, Griffin, and I stay there. Drank some coffee on the way to the race, and stopped at a gas station about 15 minutes from the start to fill up the tank and take care of business. This was great because there were no lines for the bathroom, and it had a flushing toilet! Got to the start with about 45 minutes to spare, so grabbed Griffin for little warm-up.

Mile 1 - 7:16 About 30 people went out hard since it's flat for the first 200 meters before we start climbing. I sat way back and chuckled to myself, and sure enough I went from 30th place to 6th place in about .75 miles. Climbed 264 feet and feeling great!

Mile 2 - 8:42 Some people knew how to pace themselves better than I did because I totally lost it at about .75 into this mile. My shoulders were tired, breathing very labored, and legs were j-e-l-l-o! I was passed by a group of 4 at the end of this mile and no way I was holding onto them. climbed 227 feet. Feel like arse!

Mile 3 - 7:27 Sweet relief of some gradual downhill with a small hill towards the end of this mile. Just trying to get everything back under control, and got passed by 2 more.

Mile 4 - 6:43 Things are feeling better now! I was hoping to be going at least 30 seconds per mile faster than this pace, but I felt spent and there was no spring to my step.

Mile 5 - 6:28 Felling pretty flat, but at least I'm not running uphill anymore. I was starting to gain on the guy in front of me.

Mile 6 - 7:08 The flat and last little hill here was a struggle, so I just hung on. The guy in front had about 10 seconds on me and I start to speed up when the finish line comes into view.

.09 - 34 seconds(6:15 pace) Was able to pick it up a little, but stoked the race is over! The guy in front of me held me off pretty easily.

I didn't stick around for the official results, but I think I placed about 12th? I'm not terribly disappointed with my time considering the race last weekend, my left calf was giving me problems earlier in the week, and not eating a bigger breakfast. I feel like I gave in too easily today, but sometimes you feel it and sometimes you don't.

I've got a few hokey races coming up over the next few months that are really just for fun more than anything, so this is a good time to start a base building phase and go for something fast in November-ish?

Did a lot of cookin and hangin out with Lacy and the dog.

Wow, shoulders and quads are quite sore.  Did some stretching and took Griffin for 2 long walks.

Small workout this morning.  Did a lot of stretching along with planks, side-planks, bird-dog, some core, and running pose.  Then took Griffin on a long walk.  Will try running tomorrow. 

AM  Total run time  52:12

Ah, feels so good to run again after 3 days off!  Beautiful cool morning in the mountains.  Did a good static stretch , the took Griffin for 2.5 miles.  Went back out for 4.28 solo avg. 7:25 per mile.  Feel a little sore still, but will keep the pace chill this week.  

AM  32:12

Nice loop around town, the did 30 push-ups with the door gym, sit-ups, and a few other core exercises.  Avg. 7:32 per mile

PM  Mountain Bike 17.13 miles in 1:54:31 = 5 miles easy

Went biking at Glenwild after work and it turned into quite the ride.  After 9 miles of climbing there was a good 3 miles of FAST downhill switchbacks, then some fun XC back to my truck.  Beautiful weather out for long rides like this!

AM  total run time 1:00:18

Took Griffin out for 2 miles, then did 6.02 at a cruiser pace.  My legs are a little sluggish today, but feel good after a hard cross train last night.  Avg. 7:22 per mile for the 6.02.

AM 49:02

Ran Round Valley trails with Lacy and Griffin. Did a bit of stopping along the way to let Griffin catch some shade and take a drink. A fun run on a pretty day.

Worked all day so I can take Friday off to travel to Colorado for my next next race this weekend.  WARRIOR DASH!

AM  Total run time  1:06:58

Ran with Griffin for 1.66, then went out for 7 more on my own.  I climbed Memorial hill @ mile 5, then did a 2 mile tempo back to the house.  Splits were 6:41 & 6:37.  It felt good to run fast after a week of hanging out.  Avg. 7:14 per mile for the 7.07 solo. 

AM

I somehow left my Garmin on all night, so it was useless this morning.  Took Griffin on a 2 mile warm-up(I've measured the distance of this route) and then went out for some hill sprints.  Did 6 sets of approx. .10 mile hill sprints.  It took me about 45 seconds to run down the section I wanted to sprint on, and .10 miles is about 168 meters.  I avg. about 1:50 per 400 meters at my easy run pace which equals 3.63 meters per second, so 45 seconds of running at this pace would cover approx. 163.35 meters which is close enough to .10 miles for me.  Ran very slowly for a little afterwards, so 4 total it is.  Did some planks, side-planks, bird-dog, light core, and running pose after the run.

PM  31:45

Went out for a little bit after dinner to build some mileage.  Avg. 7:27 per mile.

AM  48:15

Felt a little tired today form the 2 runs yesterday.  Avg. 7:31 per mile.  Did 30 push-ups with the door gym, sit-ups, and obliques after my run.

AM 1:15:12

What a beautiful morning for a long trail run! Nice and cool with no wind. It was perfect! Ran at Round Valley and ended climbing 1,116 feet by the end of the run. My legs are kinda beat now. Avg. 8:19 per mile.

AM  38:04

Gettin ready to roll out to Colorado for the Warrior Dash tomorrow.  I'm not really going for time, it's just a goofy race and running with some freinds, so shold be a good time.  I bought some nice speedos yesterday to wear in the race(yes, it's that kind of event) and I'm just oping they don't chafe too bad.  We're taking Griffin with us, so I tried to run some energy out of him this morning.  Took him out on a busy trail for 4.75 miles.  This trail parallels the main road into town, so lots of traffic and noises.  Judging by the way he looks right now, he'll be pretty relaxed for the ride.  Also avg. 8:00 per mile with him which includes some pee breaks, so probably more like 7:40 to 7:50 pace for the run.  Way to go Griffin!  

Did 30 push-ups with the door gym, sit-ups and other core after my run.

AM

No watch today as I'm camping in Colorado, and about to run a kooky race around Copper Mountain that would absolutely destroy my Garmin.  Took Griffin for what felt like 4 miles on singletrack around Lake Dillon.

1:00 PM

 Warrior time!  Ran with Lacy to help her on the obstacles.  It was super fun and the first time I have run in Speedos(that was my costume) which was an experience in itself.  Not much to report since I wasn't really racing, but this is recommended if you want a low-kwy extremely dirty race.

www.warriordash.com

Driving all day to get back to Utah.  This was a fun road trip!

AM  total run time 1:08:34

Feel great after chillin out yesterday.  took Griffin out for a little warm-up, and then out for 7.20 solo.  I did the same course as last week with the plan of tempoing the last 2 miles down from Memorial hill to my house.  Splits for last 2 miles were 6:39 & 6:26...no sweat.  Avg. 7:08 for the 7.20 miles.

AM  Total run time  44:31

Took Griffin around the hood, and then over to Memorial hill for some hill sprints.  Tied him to a sing while I was doing my workout, and once I left his sight, he started whining really loud.  He started to mellow out during my last couple sets.  I think by then he was sure I was coming back.  Anyway, did 6 x :45 second hill sprints which covered .14 miles each, with full recoveries after each set.  Ran about 1.60 for a cool-down.  did planks, side-planks, 2 sets of bird-dog, chair pose lateral row, and running pose.

AM

 30 push-ups with the door gym, sit-ups, obliques, and reverse sit-ups

3PM  50:27

Went to get Lacy and my wedding rings during my lunch break, so had Lacy pick me up and give me a ride to the jeweler, then I ran back to work.  Nice day, alittle hot and windy for my taste though.  Avg. 7:12 per mile.

Am  1:24:24

Beautifully cool morning for a run.  Did a loop past Soldier Hollow, and then my dinner time loop.  Kept the pace nice and easy.  Avg. 7:36 per mile.  

Grabbin family from the airport late last night, and then runnin all day to get things set up for Sunday.  Weddings are a lot of work!

AM  58:57

Ran a new route thru the neighborhoods.  Kinda hard for an easy run considering the first 3.5 miles werre all uphill, but that made for nice 2nd half.  Avg. 7:23 per mile

AM 55:27

Took Griffin out of 2 miles, then did 8 x 45 second repeats with 2:15 recovery. Kept the pace around 5:15 for the repeats, then ran for a little afterwards. Now I'm ready to get married!

Rest today, Lots of celebrating last night.  : )

Runnin family to the airport and getting back into the groove at work.  Takin another day off.