Thu, Nov 20, 2008

Thu, 20 Nov 2008 05:00:00 +0100

Young Ward short loop.

T-59:17 (7:25) 150

Wed, Nov 19, 2008

Wed, 19 Nov 2008 05:00:00 +0100

Easy 8 today. I ran up the Blvd to the canal trail and turned around at first dam. The last 1/2 mile before the canyon was pretty breezy and cold. Same old stuff...

T-59:30 (7:26) 154

Tue, Nov 18, 2008

Tue, 18 Nov 2008 05:00:00 +0100

Easy 8.25 on the Providence - River heights semi-loop. Nice 'n easy.

T-62:40 (7:36) 148

Mon, Nov 17, 2008

Mon, 17 Nov 2008 05:00:00 +0100

Small Workout -

Young Ward loop. I figured with one good workout a week, I can plug along and stay in pretty good shape for the winter. Why not do it first thing in the week and then relax and enjoy the rest of it? I did a brisk warmup (6:40ish) then did 5 miles at Tinman Tempo pace (6:15). At the end of that, I was feeling good enough to keep up the faster pace and ended up finishing the run at 6:30 pace. Why not?

T-1:10:36 (6:25) 165

Sat, Nov 15, 2008

Sat, 15 Nov 2008 05:00:00 +0100

Blogging plagiarism at its finest...

"Semi-long run. Ran from First Dam up the windy Logan Canyon to the start of the singletrack on the river trail with ~~Cody~~ Jon and Lisa, then back to the car. Then Paul and Joe joined us and we ran up the hilly Bonneville Shoreline trail and most of the way up Green Canyon. I Jon gave Paul a hard time because he had never ran on the new singletrack that is 2 years old. Very good run today with a good group- fun and nice to still be running on great trails this late in the year. No snow on the trails yet. It's nice that the Logan running group is growing again. Although I worry about the mental state of ~~a few~~ one of them-- ~~they~~ Jon seem(s) to have some abnormal (unhealthy?) infatuation with waving ~~their~~ his arms in the air and screaming like (a) girls when ~~they~~ he run(s) fast."

T- 2:07:25 (7:58) 151

Fri, Nov 14, 2008

Fri, 14 Nov 2008 05:00:00 +0100

Planet Walk 5'ver Not timed. I threw in 5 x 20 sec strides for good measure.

Thu, Nov 13, 2008

Thu, 13 Nov 2008 05:00:00 +0100

Providence Canyon road out and back. The crazy southwest wind was whipping, but it made the temps around 50 degrees. Pretty sweet. I ended up running pretty slow since I was dragging butt. Oh well.

T- 58:52 (7:22) 155

Wed, Nov 12, 2008

Wed, 12 Nov 2008 05:00:00 +0100

River Heights - Providence loop. Not a whole lot to say today. Slow and easy.

T- 59:45 (7:28) 153

Tue, Nov 11, 2008

Tue, 11 Nov 2008 05:00:00 +0100

Young Ward loop shorter route. Today I was feeling pretty good. Weather was nice, legs were fresh, so I put out a medium effort. I wanted to stay below 7 min/mile pace, but pushed it kind of hard for a few of the miles and was closer to tinman tempo pace before backing off again.

T-54:24 (6:48) 162

PM: Easy 5 miles on Planet walk loop late in the evening.

Mon, Nov 10, 2008

Mon, 10 Nov 2008 05:00:00 +0100

Easy run on Planet Walk (including some grass miles on golf course). Foot felt 100%. I think I made the right call last weekend by not running on it.

Sat, Nov 08, 2008

Sat, 08 Nov 2008 05:00:00 +0100

Foot is still sore, so I decided to play it safe. I have learned the hard way to not run if the foot is hurting. Even though I can push through the pain. It was a very hard decision for me though as I am addicted to running. 3 whole days off in a row (Fri, Sat, Sun). What a bummer....Lets hope not Monday and beyond as well...

Fri, Nov 07, 2008

Fri, 07 Nov 2008 05:00:00 +0100

Hurt foot

Thu, Nov 06, 2008

Thu, 06 Nov 2008 05:00:00 +0100

AM: Landfill loop in 20 degree weather. Still warm enough for shorts...

PM: Ran with Jon from North Logan back home. We looped up through 12th Easy and through campus. My ball of my foot has bugged me both runs today. I think it is bruised. I cut my run short to not over-do it. I will take tomorrow off as a precaution as well.

T- 53:40 (7:40) 147

Wed, Nov 05, 2008

Wed, 05 Nov 2008 05:00:00 +0100

Providence hills loop. I was all geared up for running in snow this morning, but it didn't pan out. Phew. Today the goal was sub 7 pace overall (not exactly flying), but by halfway I was adjusting the goal to sub 6:50 pace. That was about the time I noticed I had been running with the wind and now had a headwind. Luckily, the second half was downhill. It all worked out just fine (I could tell you were worried).

T- 61:07 (6:48) 165

Tue, Nov 04, 2008

Tue, 04 Nov 2008 05:00:00 +0100

Planet Walk in the rain

Mon, Nov 03, 2008

Mon, 03 Nov 2008 05:00:00 +0100

I traded running in the dark in the morning for running in the dark in the afternoon. Lousy end of the Daylight savings cushion. I ran with Jon up into Providence and ran into Joe coming the other way. He was convinced to join us, so we ran him part of the way home. We conveniently turned around before heading up Old main hill. We ran most of the miles around 7 min pace.

T-61:00 (8.5) (7:11) 154

** I just passed my ytd mileage for last year today! 2700+ miles and still going....

Sat, Nov 01, 2008

Sat, 01 Nov 2008 05:00:00 +0100

First Dam Run 5K - 16:54

- PR by 16 seconds and finally got the17 min 5K monkey off the back.

I warmed up by running to the park pushing the stroller with Beth and kids. She turned around and went home and I got my number and then warmed up some more with Lisa. The weather was the best I have ever seen this time of year. 50 degrees and no wind. Perfect. The 10K started 10 mins before the 5K so I got to watch the 10K people take off. Paul was there to cheer on his blogger buddies so I had a nice cheering section (between him and my wife and kids, there were people cheering for a fair amount of the course). We saw Joe, Lisa, Marci and Jon all running the 10K.

Once the race (for me) got started, I settled into 3rd place pretty quickly. First and second places went out hard (4:50 pace for 1/2 mile) and I settled into a fast 5:20 pace. By 3/4 of a mile, I had picked off the 2nd place kid and caught up to the first place guy ...

Fri, Oct 31, 2008

Fri, 31 Oct 2008 05:00:00 +0100

Nada

Thu, Oct 30, 2008

Thu, 30 Oct 2008 05:00:00 +0100

Wow, who would have thought we could get 5/6 of the Logan running group to all show up at 6 am under their own power. We had Paul, Joe, Ruth, Lisa and myself (only missing Jon (he wasn't really even invited anyway)). It was an easy/chatty pace starting at the cemetery and looping into North Logan. We dropped off Ruth and Joe as they have better things to do and we did a shorter loop to add on. It was sure nice to have company on a morning run!

T-1:03:10 (7:40) 8.25 miles 151 ave

Wed, Oct 29, 2008

Wed, 29 Oct 2008 05:00:00 +0100

Easy miles on Planet Walk loop. Wow, exciting.

PM: 4 more miles to blow off some steam about work. One of those days....

Tue, Oct 28, 2008

Tue, 28 Oct 2008 05:00:00 +0100

Tune-up workout for the 5K this weekend. I started with an easy 4 miles of warmup to the end of the planet walk and back. I quickly changed my shoes and ran over to Logan High track doing 3x20 sec strides on the way. The plan was 10x300m at Daniels Repetition pace (56 seconds) with 1 min recovery. The first 200m of the 300 were ok, then the pain sets in and before you know it, you are done. Repeat 9 more times....

I went: 57, 55, 56, 56, 56, 56, 56, 56, 55, 54

The last few really took some mental battles to get them done. Phew.

T-1:03:15 (7:55) 149 (counting the min recovery in the time).

Mon, Oct 27, 2008

Mon, 27 Oct 2008 05:00:00 +0100

Providence hills loop. It was a two-star run. Easy pace except for some strides.

Sat, Oct 25, 2008

Sat, 25 Oct 2008 04:00:00 +0100

Sweet new trail run up Leatham Hollow (Blacksmith fork Canyon) and beyond today. I ran with Joe, Jon, and Lisa. Hopefully that is not her first and last run with us. Sweet trail with much of it runnable, but still pretty steep. It took us forever to run the whole thing. I recommend checking out Jon's blog entry for the day to see more details and maps and stuff.

T-2:00:00 (12.15) (9:56) 151

Fri, Oct 24, 2008

Fri, 24 Oct 2008 04:00:00 +0100

Fartlek workout day

I didn't feel like doing a workout, but I had told myself I would do it no matter what. So, I made it out the door. Crisis averted. I ran to Merlin Olsen park and ran the First Dam Run 5K course (the one I am doing next sat) twice. During the course of the two circuits, I ran 8x2 mins with min rest at 5:40 pace (CV pace). Of course, that was the goal. Things started out ok then took a nose dive, but I was able to finish strong.

Pace for the two min intervals

1- 5:37

2- 5:38

3- 5:41

4- 5:27 (this must have messed me up for the rest)

5- 5:56

6- 6:02

7- 5:53

8- 5:37

I took a mile to recover, then ran 4x30 sec strides and then headed home.

T- 58:54 (6:56) 160

Thu, Oct 23, 2008

Thu, 23 Oct 2008 04:00:00 +0100

Uneventful 5 miles with some strides.

Wed, Oct 22, 2008

Wed, 22 Oct 2008 04:00:00 +0100

Definition of trail runs:

Scenic but difficult

That is how I feel about the Beirdneau trail in Green Canyon. 8 miles total out and back. ~ 2400 feet of elevation gain. Felt equivalent to 10-11 miles. Luckily we weren't pushing the pace at all. We got done just in time for darkness to set in as well. Phew.

T-1:23 (10:21 ave) 149 ave

Tue, Oct 21, 2008

Tue, 21 Oct 2008 04:00:00 +0100

I started today off with a 4 mile warmup to test out the foot/legs. Everything felt ok, so I decided to do the workout that was scheduled. My legs were still a bit tight and sore, but the arch pain was gone. So, like I said, I ran 4 mile warmup (7:25 pace) then changed my shoes (put on my new fastwitch flats) and ran over to Logan High track doing some strides on the way. The workout was a ladder of 200,300,400,600,800,600,400,300,200 at a goal pace of 5:20 (dream goal of 5K pace). It was dark and windy, and I ended up running by feel only checking my splits at the end of each segment.

200-:38

300- :56

400-1:17

600- 1:59

800- 2:39 (I was having a real hard time breathing during and after this one, phlem issues)

600- 2:02 (lactic acid is killing me)

400- 1:17

300- 1:00

200- :31.95 (all out)

Cool down home

T-1:05:10 (7:40) 8.5 miles 154 ave

Mon, Oct 20, 2008

Mon, 20 Oct 2008 04:00:00 +0100

Easy 8 miles - Surprising sore and stiff from the trail run Saturday. Left arch is achy, I had better watch it close.

You're an office park without any trees.....