Nothing else better to do than run.

Ran with the group this morning. For about 100 yards before I was sucking up their dust. I am really excited about how speed everyone has gained this year. They have been logging a lot of miles and the persistence is paying off in huge dividends. 

Ran through some neighborhoods in Riverton and some lone country roads. It was absolutely beautiful this morning with the rain that had fallen during the night. Crisp and cool and extremely grateful I brought gloves with me this morning. 

Ran hills with running group. Raz made the comment that I had cheated because I showed up late. I let her know that I could handle the jab because she "sucks". Got to love running with friends. It makes getting up obscenely early in the morning all worth it.

Ran 3 5K’s with the group this morning. It was beautiful and dark. I really do enjoy running in the dark because I loose my perception of how far and how much further I have to run. It started to get lighter about mile 6. Ran comfortably hard all 9.3 miles. Got to have a little pain if I want to improve.

 Listened to the new Slipknot album which is not half-bad. Looking forward to the new Metallica album that is to be released next Friday so I can run Logan with it on the ipod. 

Ran from Memory Grove up to the first mile mark of City Creek Canyon and turned around and pushed down the canyon. The temperature is starting to cool down and the leaves are starting to change. Fall is definitely by favorite time of the year for running. Listened to Aerosmith - Live at the Joint for my workout. Running today was probably a dumb idea because I have to chase the speed demons from running group tomorrow morning for 13.1.

Met at Bingham High at 6:00am for a Half-Marathon with the crew from running group. I was really surprised to see how many people showed up! Mike P. was there and it was great to visit with him before the race. Actually felt strong for the first 9 miles and then could feel some lead in my quads. At that point I lost sight of Cheryl and Cheris ahead of me. Today was a run with my heart day because because I wanted to finish under 2 hours. Actual time was 2:01.00. 

 Got to find some way to increase my speed. I think the most obvious way would to drop about 10-15 pounds so my training would become more effective. Right now I just feel like I am beating myself to death.

 Another week in the books with Top of Utah coming up fast! 

Swam a mile with some light strength training. Nice day of rest.

Met Cheris, Michelle and Steve at Alta High for my first coaching session. Very nice morning in the low 60's, maybe a little warm. Very encouraged from talking with Steve about my current level of fitness. It looks like there is plenty of room to improve and I have not plateaued. Looking forward to putting more quality steady miles in instead of beating myself up for not being a sub 6 minute miler.

 Very, Very encouraged! 

Second run around noon. Steady hill climb for 2 miles and then the descent. 

Workout day with the BBK's! Ran about 4 miles on the track with series of 300 and 1200 repeats. Then went into the local neighborhoods for an additional 2 miles.

At lunch time ran up to City Creek for 4 miles of hills. Nice day, overcast and breezy. Another day in the books! 

Ran up City Creek Canyon with the latest Metallica album on my ipod. Coming down was extremely fast. I think the secret is keeping your feet underneath you while taking shorter steps. I used to take huge steps but found out that my knees and quads tired very quickly.

Also, I try not to slow myself down, just get into a turn-over ratio that keeps me in control.

Late night and an even earlier morning, looking forward to a nap this weekend. Started out about 5:00am and ran to the new track at West Jordan High. The track is so new that it does not have lanes painted yet. Oh the smell and fumes of newly laid rubber in the morning. It was very dark and felt like running on the open road but much softer.

My goal was to start out slow and finish the second half faster. I was able to do the last 2 miles in a slight grade in a pace that felt hard but comfortable. It is a lot easier to push myself when Cheryl is following with a metronome. 

 Also, quick run around the neighborhood later this evening, another 2! 

I biked.

Later this afternoon I went for a slow run around the neighborhood. My headphones are wearing out and only had sound out of my right ear. Time for a new pair. Put in 5.5 before calling it a week. 

An early 5pm start to the day. Met my friend Rob and went for a cool morning run through the Taylorsville area. Pushed the hills hard and and recovered downhill. This will probably be the longest run of the week 'cause of the Top of Utah Marathon this weekend. Looking forward to getting with the BBK's for a workout tomorrow.

Set the alarm and couldn't get out of bed for the run this morning. I feel really bad because the group did one of my favorite runs. Hopefully we will repeat the cemetery work-out before too long. The marathon is the end of the week and don't want to do too much but I think a shorter run both Wednesday and Thursday would be helpful.

Started out the morning with a slow run around the neighborhood just over 2 miles. Very nice morning and a great way to start out the day. At lunch time I did a canyon run. Took it very easy. This is a taper week and I am going to taper no matter what!. Want to have a good race on Saturday. One more workout to go until the marathon.

Great morning for a run. Met the running group for a series of 5Ks this morning. I believe they were doing four repeats but I chose to do 2 because of this weekend. I decided to go all out on one of the series and tried to keep in stride with Cheris which ended up being between 8 - 8:30 minute miles which was a great pace. Ran the second with Debbie and kept a steady pace which felt comfortably hard. It was great to see Alan, haven't seen him in a while. I would love to be able to keep that pace all the time. I am so excited for the marathon this weekend and anticipating St. George coming up in a few weeks. Everyone in the group has been working so hard and it will be awesome to see what they will accomplish with their hard work and tenacity. 

Bring it on! 

The weather was nearly perfect for a marathon. Slightly overcast with a little breeze to keep things cool. It did look like it would rain several times during the duration of the race and near the end it finally did.

I felt very strong during the entire race which is not always the case. My upper hamstring seemed to bother me on the downhill portion of the race which made my feet turnover not clearly as quick as I would have hoped. I think stretching and some strength training for St. George for the next two weeks could really make a difference.

I caught up to Debbie and Kris about mile 10 and they both looked very strong. I stayed with Debbie until mile 20 until she wanted to back down a bit. I was wondering how I would stay motivated for the remainder of the race. I listened to the new Metallica album probably a bit louder than I should have put it got me pumped up. I believe I ran one of the strongest last sixes I have ever run. It felt great and I was able to push it.

I finished in 4:16 which is not even close to a PR but was the best time this year by ten minutes. I felt great at the end which means I need to push harder on the next marathon. I am always worried about running out of steam at the end but need to have more confidence in my abilities.

The strategy for St. George is to start out slow, run the hills strong but not push and when mile 15 comes… give those hills absolute hell and get a new PR. Bring it on. 

Took most of the day off to rest! Swam a mile, very slow. I wanted to stretch out my legs and arms without impact.

Also, a very slow mile, probably walked most of it. 

Did not feel very well when the alarm went off this morning. Had committed to a run with a friend so I got up anyways and I am glad I did. We did a series of downhill mile repeats that were fun and help to loosen up the sore muscles from the marathon. Hit 7 minute miles on two of the repeats which is encouraging. Felt great when the work-out was over although very tired.

2 miles uphill and 2 miles down. Pushed the up and came down gradually.

Ran up City Creek Canyon. Tried to keep a steady pace heading up the canyon although it was a bit warm. Heading down the canyon is always a lot of fun. Tried to take consistent shorter strides while keeping my form under control. Overall felt like a really good run.

Caught up on some much needed rest. Went for a run late this morning. Mostly flat course with 3 miles completed on a track. This taper thing feels really good.

Went on a short trail run. Got a little road rash coming down a steep incline which was a little uncomfortable. Better luck next time.