Live till you die

AM  1:07:47

Ran Griffin for 1.93 miles.  Did my Memorial Hill loop with a tempo for the last 2 miles, splits were 6:31 & 6:33.  I felt pretty stiff, but the tempo miles felt pretty decent.  Avg. 7:17 per mile for the 7.18 solo.  

AM  Total run time  1:00:17

Pretty chilly this morning, and had to wear gloves for the first time since last winter.  I LOVE running in this weather....crisp & cool, no wind, and blue bird skies.  

 Took Griffin out for 2.11, then did 4 x 5:00 at tempo pace with 2:30 recovery.  Avg. pace per mile for each set was 6:25, 6:33, 6:20, and 6:18.  Did these on my dinner time loop and ran down by the river for my cool-down. 

AM  49:45

Did some planks and side-planks before the run.  Griffin has been super ancy over the past few days, so decided I'd take an easy day for myself and make it a long day for him.  We just did loops thru the neighborhood by my house and after 2 poop breaks, one water stop at a sprinkler, and pissing about 30 times made it over a 10k in just under 8:00 per mile avg.  Go Griffin!

AM  1:32:55

Did my long run at Round Valley and ended up climbing 1,300 feet.  Perfect weather for a long rail run.

Hangin out today.  Gonna start build weekly mileage to 50 over the next 3 weeks.

AM  1:04:29

took Griffin out for 2.26.  Then did 8 x 1:00 with 3:00 rest.  splits were around the 5:15 pace.  Did some planks, side-planks, bird-dog, 20 push-ups, and running pose after run.

PM  Mountian Bike  8.22 miles in 50:20 = 3 easy miles

Did a little ride with some buddies.  It was my one friends birthday, so we just did a fun little ripper to end the long weekend.  Normally I would count this as 2 easy miles, but we hit some serious climbs that taxed my quads more than usual.

Am  49:54

Kept the pace easy today, just enjoyed the cool weather.  gonna run some hard intervals tomorrow.  Avg. 7:24 per mile.

AM  1:07:29

Took Griffin out for 2.19 and felt pretty sluggish.  Not looking forward to some harder running, but once I started my intervals I felt pretty good.  Did 6 x 4:00 with 2:00 recovery.  Pace per mile for each split was 6:14, 6:25(slight uphill), 6:24(slight uphill), 6:16(slight downhill), 6:19, & 6:11(slight downhill).  Ran down by the river for my cool-down.  Did some core, 30 push-ups on the door gym, 20 dips, 2 sets of squats with a 10 lb. weight after my run.  

AM  45:45

Pretty windy this morning due to a storm rollin in, so did an out and back thru the hood across the street from me.  All the trees and houses helped block the wind a bunch, then went down by the river to finish it off.  The muscles in between my hamstrings and groin are sore today from yesterday's squats.  I tried to not push very hard at all because of this and was surprised to keep a decent pace.  I'm reading this as a good sign that the past 3 weeks at 40+ miles a week is making me stronger and more efficient.  Avg. 7:16 per mile.

AM  1:32:44

Long run for the week today.  I like to do my long runs at the end of the week, so I can take a break the next day, but with more family comin in today, and work bein crazy I had to mix things up a bit.  Felt a little tried this morning starting out, but kept the pace chill.  Did about 1 mile thru my neighborhood, then did the Soldier Hollow loop(approx. 7 miles), then the dinner time loop(approx 4.2 miles).  Turned into a great run, and it was nice seeing the new snow on the peaks around my town.  Avg. 7:31 per mile  

AM  44:48

Tookk Griffin out for a Memorial hill lap, then around the hood.  Did planks, side-planks, 30 push-ups, bird-dog, and running pose after my run.  Now off to Oktoberfest for steins and brats!  

No running today.

AM  1:23:28

Took Griffin out for a bit, then did 12 x 1:15 with 3:00 recovery.  Kept the pace around 5:10 to 5:18 pace per mile.  Was felling pretty fatigues by the last few sets, but overall the pace felt manageable.  Ran down by the river for my cool-down.

PM  26:47

Came home & took Griffin for a walk.  Then did 45 push-ups with the door gym, 45 dips, a bunch of core, some squats.  Did a few loops thru the hood after that nice & easy.  Avg. 7:37 per mile.

AM  46:57

Did a nice loop around town.  My right knee felt a little weird for a split second, then was gone.  Overall I felt really good today after yesterday.  Rubbed some wintercrest on the knee after my run.  Avg. 7:18 per mile.

AM  total run time 1:13:31

Had intervals on tap, and did not feel like running hard today.  I've decided that these types of workouts are the hardest for me.  Short & fast is ok because it's over quickly, and long & slow is quite enjoyable, but these ones are killers.  That being said they are a necessary evil and are making me a stronger runner, so I have to learn to like them. : )

 Took Griffin for 1.95, then hit the trail for 7 x 4:00 with 2:00 recovery.  Splits were 6:13(slight downhill), 6:25(slight uphill), 6:18, 6:11(slight downhill), 6:12, 6:19(slight uphill), and 6:08(slight downhill.  Did some drills during my cool-down which were 2 sets of butt-kicks, high-knees, straight-leg, and bounding.  Once I got home did planks, side-planks, bird-dog, running pose, and chair pose. 

My splits were a little faster than last week, and I did an extra set this week.  It's a great feeling when you can feel your workouts making a difference in your running!

1PM  47:50

80 degrees, wind, and a dusty trail make for an unfun run.  Had to get the miles in though.  Avg. 7:28 per mile.

AM 1:40:20

Perfect weather this morning.  45 degrees and no wind.  I felt a little stiff at first but loosened up about 4 miles in.  Felt I could have gone farther.  Avg. 7:29 per mile.

Funny how the same pace yesterday in 80 degree weather made 6 miles feel miserable, but the cool temps today made over double that distance at the same pace feel great.  I guess my body just does not like the heat.

PM  Mountain Bike 6 miles in 57:49 = 2 miles easy

Legs felt like jello at first, but not the climbing got easier.  Took a digger into a rock on the downhill.  Think I was being lazy from the run in the morning and not paying attention to what I was doing.  Fun ride though on a nice night.  Now it's off to San Diego for a long weekend!

Flew into San Diego with Lacy and did the tourist thing downtown.

Did some planks, side-planks, and bird-dog before stting out on our adventure today.  Biked from downtown to Pacific Beach and around Mission Bay.  Then to Fiesta Island and back downtown.  About a 30+ mile ride, but we did a lot of stopping and weren't really pushing the pace.  Just enjoying the cool breeze.  :)

Very late night last night out on the town.  Took a super chill ride around Balboa park.  Beautiful old buildings and lots of plant life we don't see in Utah.

Am  1:04:07

3 days without running was starting to wear on me, so set my alarm to make sure I got a run in before our flight.  Ran thru downtown, and then the boardwalk before heading back up to the hotel.  A nice mist was coming off the ocean, which kept me cool.  Avg. 7:17 per mile. 

This morning was a mess trying to pick up Griffin from the kennel and then getting settled back into work.  The weather was real crappy during the day too, so decided to run late tonight.

PM  51:28

It's nice to be running in the mountains again.  I do love the scenery.  Avg. 7:26 per mile.

AM  1:17:43

Nice interval session today.  I was a little worried after slackin earlier this week, so tried to start conservatively, but felt good, so just let'r rip!  After warm-up, did 8 x 4:00 with 2:00 rest.  Pace per mile splits were 6:13(slight downhill), 6:12(slight downhill), 6:23(slight uphill), 6:21(Uphill & flat), 6:11(slight downhill), 6:16(flat), 6:27(slight uphill....feelin lazy), 6:10(slight dowhill).  Did 2 sets of butt-kicks, high-knees, bounding, & stiff leg running during my cooldown.  Then did 30 push-ups, 30 dips, and a bunch of core once I got home.

AM  57:38

Felt a little busted up form yesterday, so took the first 2 miles really slowly, about 8:00 pace, then went to regular base speed, about 7:20 pace, for the remainder.

AM  44.24

Going to run the Dirty Dash today with my wife's freinds husbands team, who were not "in it to win it", so decided to a run on my own.  I felt a little beat today, so am going to take tomorrow off.  Avg. 7:21 for 6.03 miles.

 11 AM  1:10?

Didn't wear a watch as this was just for fun....and it was!  Supr muddy trail sections and lots of obstacles, like hay bails, climbing walls, slip and slides.  It was a good time!  I'm gonna trust the race directors distance calculation and put it up as a 10k.

Just stretching today.

AM  total run time 1:05:48

Took Griffin on our neighborhood loop for 1.90 miles.  Then went out for 8 x 1:15 with 3:00 recovery.  Pace averaged about 5:19 per repeat.  I fetl really robotic today, just could not get a good flow goin.  Probably because I didn't touch these speeds last week, so this was 2 weeks since my last workout like this......way too long.  Did 2 sets of butt-kicks, high-knees, bounding, and stiff leg during my cool-down.

PM

Stretching and light core.

AM  39:43

Nice loop around town.  Avg. 7:21 per mile.

AM  Total run time 55:05

Took Griffin out for 1.95, then did a shortened interval workout.  I'm backin off a little this week to recover and hit it hard the next 3 weeks.  did 4 x 4:00 with 2:00 recovery.  Pace per mile for splits were 6:13, 6:09, 6:16, 6:09.  Did these back & forth on the Provo River Trail.  Did 2 sets of butt-kicks, high-knees, bounding, and squat jumps during my cool down.  When I got home did 30 push-ups, 30-dips, core, and squats.

AM  1:08:46

Starting to feel pretty anxious with the lower mileage this week, so for better or worse went out a little longer today.  Last week I planned on doing an easy 5 or 6, but yesterday decided I wanted to go longer.  Took Griffin out for 1.94, then did the Soldier Hollow loop which was 7.22 miles solo.  Avg. 7:08 per mile for the solo part.