Live till you die

AM

Note to self, don't run hard @ elevation after being @ sea level for 10 days.  I thought I could do a decent workout this morning, but I just was feeling really winded and my legs felt like crap.  I think it's from the oxygen level, so I'll be takin it pretty easy and just tryin to acclimate over the next few days.

30 push-ups before my run

3.02 warm,

2 x 5:00 @ 6:05 & 6:15 pace w/ 2:00 rest,

5.14 cool

Total of 10.31 in 1:15:36, avg. 7:20 per mile.

PM

Planks, side-planks, warrior III, chair, tree, boat

AM

Wasatch state park loop today and a little extra around the house to make it an hour run.  I decided to do this to get some hill work and elevate my heart rate to hopefully help get better acclimated.  I also picked up the pace after the hills, which is about 4.50 miles in to the run and kept a steady pace(I think about 6:45 per mile) for the remainder of the run.  Overall I felt good and wish I would have done this yesterday.

  8.54 in 1:00:34, avg. 7:05 per mile.

1PM

Nice to be back on the rower.  Wish I had more time for a longer cool down.

1 to the gym,

4,260m in 20:00 @ setting# 5 on the ERG,

1 back to the office

AM

Chillin on the farm roads.  

7.76 in 58:13, avg. 7:30 per mile

Just signed up for the Top of Utah marathon! : )  I ran this 4 years ago in 3:26.  Shooting for quite a bit faster this year.

PM

40:00 road ride around Heber.  30 push-ups after

AM

Good run today.  Ran 5 miles from the gym up Willow Creek, then back down with 8 x 1:00 pick ups on the way back and kept the pace fast during the rest periods.  Started the repeats 6.25 mile in.  Legs felt pretty heavy towards the end, but my cardio was great the whole time.

 6.25 warm,

8 x 1:00 @ 6:00 to 5:40 pace w/ 1:00 rest @ 7:30 to 6:50 pace,

1.24 cool,

Total of 10.13 miles in 1:11:41, avg. 7:04 per mile.

PM

Clam, reverse sit-ups, and some other core & hip exercises.

AM

Chill on the farm roads w/ no watch...same course as Sunday.  Did some drills 1 miles in to get some lateral movements.

1 warm,

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

5.45 cool

AM

Big run today.  Out and back on River Rd., then into the neighborhood and a few laps around Wasatch State Park(steep climbs), then out to Main St., and zig-zagged thru the neighborhoods.  Tacked on Griffin's loop to get the full 20.

 This is my first 20 miler in over a year and I felt pretty solid the whole time.  I had some decent climbs thru the first 12 miles and was averaging about 7:31 pace at that point, then the rest was relatively flat and my pace increased and felt good.

20.07 in 2:28:07, avg. 7:22 per mile

This is my first 70+ mile week ever!

1 PM

Did 2.5 hrs. of cross training by digging up some bushes in the front yard.  I love playin in the dirt!

11AM

Did some strength, then short and slow with Griffn @ Dutch Hollow.  Legs feel really good considering yesterday's run, so could have gone farther and faster, but chillin with Griffin was fun.  Lots of animals out for him to chase. 

30push-ups, planks, side-splanks, bird-dog, warrior III, chair, and tree,

3.85 in 35:11, avg. 9:07 per mile.  Vertical gain of 517 feet.

AM

Drills and hills this morning.  Ran to Memorial Hill for a little workout, then thru the neighborhood and down 350 West to 100S for a cool-down.  My hips are kinda sore now, but will just take it easy over the next few days.

1.04 to Memorial Hill,

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

6 x :30 hill sprints @ 5:35 to 5:50 pace w/ 2:30 walk break,

4.65 cool-down

1 PM

Ran the millenium trail by Swaner preserve and the frontage roads by my work, then quick stop at Subway before heading back to the office.  Beautiful day out. :)

4.50 in 33:07, avg. 7:22 per mile.

AM

Ran the farm roads, same route as last Wednesday.  I felt kinda sluggish and hungry, but I'll just eat a bunch today.

7.76, no watch

6PM

Was gonna bike and do some strength, but legs were feeling good, so decided to keep it slow on the dinner time loop.  My effort level was pretty easy, so I'm super happy with the pace.

4.24 in 30:43, avg. 7:14 per mile,

30push-ups and core

AM

Hit the trails today.  Ran from my office to the Glenwild trailhead and did the Stealth loop around the backside.  Super nice run and had some good quad burn on the climbs.   I rocketed down the last switchback section and my Garmin said my max pace was 1:34 per mile.  Breaking speed records is a daily occurrence for me.: )

  11.03 miles in 1:30:34, avg. 8:13 per mile.  1,466 vertical gain

AM

Small loop on the farm roads and the river trail.  Feelin yesterdays trail run fo sho!

7.45 miles, no watch

PM

Clam, planks, side-planks

AM

Dinner time lop with some strides.  Keepin it short this morning because of a kooky half-marathon Lacy and I are doin tonight in Mapleton.  The goal of the race is to finish at midnight without wearing a watch for assistance.  I'm just gonna keep a decent effort that will hopefully translate to 6:15-ish pace., so my start time is gonna be 10:40.  It's a full moon tonight and there's supposedly gonna be a meteor shower. Should be a pretty cool experience.  My legs are still feel a little heavy from Wednesday, but this is more for fun than anything.

 4.20 w/ 4 strides, no watch

10 PM

The Moonlight half is a fun time.  Pretty weird running hard without a watch, but seeing everyone's glowing costumes and having the moon light up Hoble Creek Canyon was pretty rad. 

The course goes up the canyon for 2 miles, then turns around and comes back down(so you pass the starting line at mile 4) the canyon for the next 6 miles or so, which actually has quite a few rolling hills, then goes along the outskirts of town and ends in the town park.

 I ran the first 1.5 miles of the course with Lacy and few friends before heading back to the start.  I was gonna start @ 10:40 and shoot for a solid time, but I wanted to run with Lacy for a few miles before the end, so the plan was to start when I saw her coming back(her mile 4) before starting and then catch up to her before the end.  My legs were feelin beat from the mileage this week so far but I was able to push rather hard.  Saw Lacy about 9.25 miles in and decided to run the rest of the way with her.  It was fun and she was stoked to have me there since she was hurtin over the last few miles.

 I have no idea what my pace was during the first 9.25 miles, but I was feeling it, so I'm gonna chalk it up as threshold miles. 

We ate cake after and had a beer before heading back home at 1:30 AM.  Stopped @ Beto's along the way for some late night burrito action.  :)

3 warm,

9.25 miles @ T-pace,

3.85 cool,

Total of 16.10 miles, no watch.

AM

Feel pretty much fine today.  A little tired from only 6 hours of sleep, but I'll just take a nap this afternoon.  Gotta love days off!  Ran 100S to the farm roads, back to Provo River trail and then a loop thru the hood to make it 10.

10.22 in 1:15:41, avg. 7:24 per mile.

PM

2 hours of diggin in the yard again.  I hope it looks sweet when we're finished.

AM

Took Griffin to Dutch Hollow for a short chiller.  My legs feel pretty heavy today, so I think I didn't eat enough yesterday.  Kept it slow and hopefully they'll perk up by tomorrow.  did some strength after my run.

3.80 in 33:35, avg. 8:50 per mile.  Vertical gain of 492

30 push-ups, core, 2 x 10 standing good mornings, running pose.

AM

Feelin pretty rough today.  Was gonna do a bunch of :30 second pick-ups, but my legs are dead and my hips just aren't doing anything.  Will try for a short run this afternoon and maybe some drills in the grass will get things moving.  100S to 40 to 1000S and back thru the neighborhood.

6.30 in 46:38, avg. 7:24 per mile.

1PM

Nixed the drills and just ran easy.  Legs felt way better than this morning.  I think the monster cookie and hard boiled egg I ate really helped. :)

4.67,

Subway recovery,

.29 back to work to eat my sandwich.

4.96 in 35.59, avg. 7:15 per mile.

AM

Really chill on the farm roads.  Threw in a few strides, but my legs weren't diggin it.  Gonna go for a bike ride tonight.

7.71 w/ 4 strides in 58:53, avg. 7:38 per mile.

PM

Little bike ride around town, scopin out some new running routes.  Some core after.

40:00 road bike,

Planks, side-planks, and other core

AM

Decent run today.  My legs feel a little better, but still pretty flat, so started slow and went with how I was feeling.  I want to do a semi-long run in the middle of each week leading up to the marathon, so that's the reason for today's distance.  Looking back, last week was just a lot of mileage/tough terrain/faster miles and that's why I feel beat this week.  I had hoped I could handle it and still feel fine this week, but that didn't happen.  All part of trying new things I guess.

 Ran 100S to the farm roads, turned around @ River Rd and took 40 to Center St.  Then up to 1200E and down 600S and over to 100S to finish.  I'm liking the eastern part of 40.

14.48 in 1:47:18, avg. 7:25 per mile

AM

Felt pretty good today, yay!  Ran over to Memorial Hill for a drill session, then cruised around the neighborhoods a bit.  I normally do hill sprints too, but still takin it easy on the legs, so just did 2 sets of drills instead of my regular 1.  Nice morning out. 

1.05 to Memorial Hill,

2 sets of XC skier, ski hop, speed skater, butt-kicks, high-knee skipping, carioca w/ a stride between each,

30 push-ups,

5.58 easy

PM

1 to the gym,

4,220m in 20:00 @ setting# 5 on the ERG,

 3 easy back to the office with a little detour.

AM

Did an out and back on the farm roads, took 1200N and turned around @ Potter ln.  A little sore from yesterday, so kept it real easy.

8.48 in 1:04:50, avg. 7:38 per mile

AM

Really good run today!  Just kept the pace easy and enjoyed the run.  Today makes 21 days in a row of running!  A couple of days were only 4 mile trail runs, but still that's running.  I think this helped in building my base and now I'm gonna start takin it easy 1 day a week before the marathon.  Ran 100S and out to 189 to drop a water bottle, then back on the farm roads to 40.  Turned around @ River Rd and went back to 189, then down to 1200W and back on 100S.  Had to run a few laps on the Provo River trail to make it 20.

  20.07 in 2:27:35, avg. 7:21 per mile.

NOON

Little bike ride to the grocery store and around town.  Some strength when I got home.

40:00 road biking,

30 push-ups, core, 2 x 10 standing good morning, hindu squats, and warrior III

AM

Watched the London Triathlon Champs yesterday and all I could think about this morning was Alistair Brownlee's smooth running style.  That dude is an awesome runner and athlete.  Anyway, did an out & back to US 189 and kept the pace steady for the last 3 miles(about 6:40 pace).  

6.03 in 42:27, avg. 7:02 per mile.

1PM

A little toasty out, but made for a nice slow run up Willow Creek to do some drills on the soccer field.  Then did some :30 pick-ups on the way back to work.

  2.70 up Willow Creek,

1 set of XC skier, ski hop, speed skater, butt-kicks, high-knee skipping, and carioca w/ a stride between each,

3.60 back to the office w/ 12 x :30 repeats @ 5:20 to 5:35 pace and 1:00 easy run recovery

AM

We ran out of coffee this morning, so I took the farm roads out to 40 via 1200N and went over to Smith's.  Nabbed some banana's too and headed back along the same roads.  Feelin heavy so will stock up on carbs today.

7.77 in 59:40, avg. 7:41 per mile.

NOON

Was at home this morning waiting on the cable guy.  Did some strength before heading into work.

Planks, side-planks, bird-dog

AM

Ran the Glenwild trails and did the same loop as 2 weeks ago, but added an out & back to the river crossing on the Cobblestone trail to get some extra climbing and mileage.  Did mile 11 in 6:17 which was down rocky switch backs with a few little hills.  What a great run! 

12.41 in 1:40:27, avg. 8:06 per mile.  1,678 vertical gain

AM

Feelin pretty good today.  Just kept it in cruise control and enjoyed the morning.  Took 100S up to 200W and looped thru the neighborhood, just kind of all over.

6.85 in 50:58, avg. 7:26 per mile.

1PM

Cruiser on the Millenium trail, then the frontage roads before hitting Subway.  Lovin this loop!

4.79 in 35:30 w/ a stop at Subway towards the end, avg. 7:24 per mile.

AM

Did an out & back on the farm roads & 1200N.  Little strength after.

5.45 in 41:25, avg. 7:36 per mile

30 push-ups & core

AM

Decided to drop in on this race, but turns out it was set up more as a training run so there only about 80 people.  The director said I could run for free if I shuttled some people to the start in my jeep, which sounded like a good exchange for letting me use the aid stations.  Anyway, super low key and I was just gonna treat it as a tempo effort since this about a 70 mile week for me, but when the gun went off, a few people went out hammerin and I couldn't help myself.  Splits were all over the place so I won't post them.  I was in 1st after about 1.5 miles in and kept about a 5:50 pace thru the first 4 miles.  After that I began to fade and the last few miles were about 6:20 average...ouch!  Definitely started too fast and a little more of a taper this week would have helped, but I wanted to run hard on fatigued legs, which is what I did.  Ran solo until about 9.25 miles in, then got past and couldn't hold on.  First place finished about 15 seconds ahead of me.  Overall I'm happy with the time considering how much I've been building mileage over the past 4 weeks.

3 warm-up,

10.07 in 1:01:51, avg. 6:08 per mile,

6.06 cool down

Just chillin out today, doin some work from home so I can take tomorrow off.  It's gonna be Lacy and my 1 year anniversary.  I love you babe!

Hangin with my wife and dog just enjoyin the day.

1PM

1 hour of mountain biking w/ Lacy @ Round Valley

AM

Feelin really tight today, but that happens after 2 days off.  Took 100S up to the farm roads and looped back to my house.

6.54 in 49:26, avg. 7:33 per mile.

PM

Let's row!

1 to the gym,

4,200m in 20:00 @ setting# 5 on the ERG,

3 on the frontage rd & back to the office.

AM

Feelin pretty rock n' roll today.  Legs are still a little beat from Saturday, but good enough for a small workout.  Ran 100S to 189, did some drills, then 4 x 800m on the way back.  Hamstrings kinda felt it, but overall form was good.

On another note, this is my first 300+ mile month.: )  Lots of firsts for me over the past couple months and I'm totally stoked!

3 warm-up,

1 set of butt-kicks, high-knee skipping, and carioca w/ a stride between each,

4 x 800m w/ 2:30 jog rest.  Splits were 2:43(slight downhill), 2:45, 2:47(slight uphill), 2:47,

1.97 cool-down

1:30 PM

Super windy out so did 2 out & backs to the gym with a loop around the gym each time.  Figured the tall grass along the trail would give me some cover from the wind.  Worked out pretty good, but got blasted by headwinds a few times.  Just kept it easy.

  4.25, no watch