Running

Fingers of Death

30 for 30

8 x 800 m

4 x 1 mile repeats
 

7 x 400 m

3 x 200 m

3-2-1 tempo

Felt great from the start and slowly reeled in several people through the canyon. Pretty disorganized but fun to be strong from start to finish. Garmin measured slightly short at 13.05

Mt. Wire with Jake and James

4 ragnar legs

2 Ragnar legs

Hike to Lake Mary with the fam for the 4th.

16 easy along the parkway with James.

Left hip was bugging me a bit but not too bad and didn't get worse.

Legs were heavy and my right hamstring was very sore today.

Took the Brooks Pure flows out for their maiden voyage. They felt tight through the mid foot for the first couple of miles but they loosened up and felt good. Probably had them laced a bit too tight. Just did my usual 6 mile loop with 1 quicker mile in the middle. Avg pace 7:34

Headed on a loop in the neighborhood and then out south along Wasatch Blvd up Little Cottonwood Canyon road to the first parking lot and then ran down the back side to 9400s. Then back along Wasatch to home. Wanted to test myself up the hill and then move into a tempo back down and along Wasatch. Was able to keep 6:50 or better for the 3.5 of tempo. 

Legs are starting to feel better again. Since Ragnar, my legs have felt sluggish every morning but it is going away and they are feeling better each day.

Woke up late! Decided to just take a nice easy run today and not care about my pace. Explored some of the neighborhoods east of Wasatch Blvd.

I also saved a baby humming bird while out on my run. Glad I decided to go for a run, otherwise, that bird was getting run over.

AM

Met James, Hille, Jake, Brayden and Laura at Liberty park. Drove to Little Mountain. Ran 3 mile warm up. Then did 5 fast miles. Splits were 6:10, 6:08, 6:10, 6:18, 6:18. Kept it under 7:15 for the next 4 miles. Had a great seat for the biker vs runner fight. Things got heated and I think James came out on top! Had to cut the run short so Cass could go on her hike with a friend. Hope to get out a little later to put in 5 or so more.

PM

Wanted to get in about 5 more miles and ended up doing 6.5. They were slow and HOT, but I got them in!

Headed to Brighthon High School for a track day. 3 mile warm up and then did 8 x 400 and then 2 x 800. I did a recovery of half the speed distance and then cooled down with 3 more miles back up Bengal Blvd.

Splits for the 400s - 90, 88, 89, 88, 84, 83, 85, 84

Splits for the 800s - 3:04 , 3:04

I wasn't super focused on my times and tried to maintain effort. I am happy to get it in and felt good most the time. The football team was there doing sprints and it was tough to watch them puking all over the place while I was running.

6.11 sluggish miles

Bad week for me.

Had a cold and my body just wouldn't wake up.

Out and back along the boardwalk in Newport Beach.

Wanted to run the 2 miles between the piers faster.

Hot and humid but tolerable.

7 slow miles.

Avg of 7:45 ish

Felt sluggish this morning until mile 5.5. Decided to push the last mile.

Last mile at 6:35

5 miles avg around 7:30

8 miles along boardwalk.

Felt like crap this morning but decided to give it a go.

Legs were heavy, stomach was queasy, and head was dizzy.

Pulled the plug after 5.25 miserable miles.

7 miles is the pouring rain.

Running in the rain is one of my favorite times to run.

PM

Hiked 4 miles to lake Catherine and back with Eliza on my back. It was rough on the legs!

Another 7 at about 8 min avg.

had other plans but due to some craziness at about 4 am I slept through my alarm.

Ran up little cottonwood just past the park and ride lot. Then down past La Caille along wasatch to home.

Legs were already dead to start so the hills were slower than I was wanting. The 3 miles of tempo were fairly labored. Splits were 6:44 , 6:47 , 6:52. Splits two and three had about a .25 mile incline in them. Slowed me down a bit.

The bed monster got in some good blows and then I fought back to get in 7 miles. I started late but still got in the miles. So I call it a draw with the bed monster.

The only looser here is the work monster. I got in about 20 min late and will be leaving a bit early.

Midway meandering

Met Brayden and James at West High track for some 12 x 400 fun!

Warmed up with 2 miles at about 7:05. Had 200m active recovery and then just rolled into next 400.

Splits were 87, 86, 86, 87, 87, 88, 89, 89, 89, 88, 89, and then did a 200 in 42 to round out the 3.1 of speed.

Didn't really ever feel great during this and  had to use the restroom in a bad way. I am happy to get in the work though.

7 slow miles in my hood.

Legs didn't feel sore but were not too stoked to be running. Had a hard time getting a consistent turnover today.

6 mile tempo

Splits were 6:47 , 6:55 , 6:48 , 6:52 , 6;49 , 6:58

There was a lot of up and down through this course so I struggled to keep consistent splits. I felt like I was at a pretty consistent effort the whole time. Had a 2 mile warm up and 2.25 cool down with a big hill climb.

6 slow to loosen up the legs and joints.
 

Met James and Brayden at West High track. Warmed up 2 miles to Memory Grove and then did some hill repeats. 1x30sec, 1X60sec, and then 6x90sec. Last one we ran to the top of the road and then bombed down to the main gate.

Hills are not my friend but, in time, I will make them be my friend.

7.25 miles on my usual loop with a slightly different return route (more hills).

Legs were tired after yesterday's hill repeats.

Was wanting to get up at 6 and run a 6 mile tempo again like I did last week. The bed monster had a tight grip on me and I didn't make it out until 7. This didn't leave me much time to get in my 6 miles.

Ended up running 7 total miles. 2 mile warm up with 3 at tempo (6:54, 6:53, 6:54) and then a slow 2 mile cool down.

Not what I wanted and didn't feel too good just doing the 3 miles of tempo. Was super muggy this morning from the rain and my breathing seemed all out of wack.

Met James and Brayden at Brayden's house. Ran a 20 mile Holladay loop.

Tried to keep a 7:30 pace but ended up with 7:42. Waterskiing and wakeboard ing was a bad choice last night. My lower back was a wreck and still hurts something fierce.

Glad to get in the longer run and hope next week I can keep pace.

8 slow miles to shake out the aches and soreness from Saturday.

Right quad and left hammy were especially sore today for some reason. I didn't notice them yesterday.
 

Met Brayden and James for more hill repeats up Memory Grove.

6X3 min up at about marathon hill pace (7:10ish)

8 mile shakeout run.

Threw in a couple of .25 pick ups in mile 6 just for kicks.

Met James and Brayden at Braydens house for a 10 mile tempo with avg pace goal of 7:03.

Warmed up 1.33 miles and then got going. Felt ok on the flats and downs but the ups, although gradual and short got my breathing off and it took a while to get it back under control.

At about mile 6 I got a side cramp from hell and couldn't shake it. Tried to power through it but it made a my 9th mile about 40 sec off pace so I stopped and got it worked out and then pushed the 10th mile at a 6:38.

Average for the 10 miles was a 7:05.

I feel this was a good workout but was discouraged by my inability to control my breathing.

Met James and Brayden for a 15-16 miler through Holladay/Millcreek at 7:23 avg.

The crazy rains stopped right as we started and stayed dry the entire time. There were some nasty headwinds in the first few miles. Felt pretty good for the entire run.

Added 2 miles at the end to get to 18.

8.5 easy miles up along Wasatch Blvd. and winding around the neighborhoods back to home.

Met James at West High track and ran up to Memory Grove to do a set of hills.

We did 10 x 60 sec and stayed right around 7:15 for each interval. Then we ran back to the track and rounded out the 9 miles. Did a couple of 400 m intervals at 6:50 just for fun.

8 real easy miles.

Have been getting really tight calves lately. I stretch them and massage them but they tighten up in the first mile of each run. Nothing painful, but annoying enough to make me think about it while running.

Met at Braydens and warmed up 1.5 miles up to Wasatch Blvd. Then did 6 at marathon pace or faster along wasatch, past Skyline, down to the 'S' curve and back along Wander.

7:03, 6:52, 6:45, 6:54, 7:00, 6:54

Cooled down 1 mile back to Braydens. Felt pretty good throughout and the calf didn't really bother me today.

Met James at the Cottonwood business park and headed up to wasatch. North through the Tanner Park gully and back through Holladay. Kept 7:30ish pace until the last mile where I faded hard on the hill.

Glad to get in another long run. I can tell my endurance is improving.

8.16 slow on my usual route.

Started breaking in the viziglo's and they felt great. Likely will be running St George in them.

West High track session with James and Brayden. Didn't feel my healthiest after a terrible Labor Day feast of delicious foods that are not so great for you. Was a bit sluggish all morning and could feel the effects of my poor culinary choices with each passing lap.

Did 4 x 1600. Laps were 6:24, 6:26, 6:20, 6:16.

Had a .5 mile active rest between sets.

Looking forward to a tough test this Saturday.

8.5 slow miles.

Slept passed my alarm and only had time for 7 miles, but when I got home, I was locked out. So, I thought Cass must have gone for a walk. The garage keypad wasn't working for me, so I just went on another 1.5 loop to add a little more mileage for the week.

Along wasatch up LCC. Back down past La Caille and down Danish to Bengal. Up Bengal to finish.

There were a couple of miles climbing and a couple of downhill. Pushed the downs slightly to compensate for the climbs. Two faster miles were 6:49 and 6:55

6.25 slow in my nice, blue, pure flows!

Met James, Hille, and Brayden forma St Geezy simulation run. Started at Big Mountain and ran the Des News course. Kept it nice and easy for the first 6 miles at about 7:10. Then James and Hille sped up just before climbing up to Little Mountain. We all spread out during the climb. I was about a 7:35 avg during the 1.4 mile climb. A quick drink of water and GU and some tempo miles down Emigration.

Splits were 6:51, 6:47, 6:38, 6:35, 6:27, 6:33, 6:29, 6:44, 6:47, 6:45

A couple of laps at Liberty Park to round out the 21.

Felt pretty good throughout and was a good training week for me.

6.25 slow miles to loosen up my legs.

Took about 3 miles to get my legs feeling ok.

They feel much better after some serious stretching.

10 slow miles.

Still trying to get my legs back. Flats and ups feel ok, downs feel like someone is stabbing both my quads with small daggers.

11 slow.

Still a bit sore but legs had a bit more today so I decided to just add a few miles. The downhills still not to friendly on my quads.

6.25 miles.

Several things conspired against me to make me not run today. Slept through my alarm.

Didn't have a watch. Woke up and pulled it off the charger only to have it tell me 'Low Battery' and shut off. It was over 30% when I put it on the charger last night but somehow the charger sucked it dry.

While along wasatch blvd almost got hit by a car. Lady had 3/4 of her car on the shoulder coming around a bend. Luckily I had a wide shoulder and could move over while flailing my arms wildly to get my point across that she was an idiot.

I'll try for a tempo tomorrow.

8 mile tempo with Brayden.

Avg pace 6:57

Slept passed my alarm and almost missed this run. Met Brayden and James 2 miles in.

One word sums up this run, TIRED!

All three of us commented on how tired we felt. Ended with 17.34 and then went to watch my dads wife run by in the BCC half. Ended up running 2.7 up and down the canyon just to get to 20.

7 - Slow and steady. Thought my legs would be more sore today after Saturday's long exhausted run, but they were not too bad. A little tight in the calves and hips but overall pretty good. Now I just need to figure out what a good taper entails.

Met James and Brayden at West High for a little track fun.

Did 10 x 800 Yasso workout. My watch didn't download my splits so I will have to post them later. I tried to keep them all right at 3 min but had a hard time getting my breathing right and it slowed me up a titch. I know they were all between 2:57 and 3:03.

8.05 of the roughest miles ever.

I have felt a cold coming on for a couple of days now. Tuesday and Wednesday were the worst days. Today I felt good enough to get out the door but still had a rough time breathing with all the congestion.

I wonder if running while sick is worth it.

8.25 out and back along Wasatch Blvd. between the canyons.

Had two pick up miles 6:49, 6:36.

Feel much better today. Still a bit congested but lungs felt clearer and easier to breath.

Last longish run before St George.

7.1 on my usual route.

Legs felt good today. Lungs felt better, but still congested and a running nose.

6 miles meandering through my neighborhood. Pushed Olivia in a jogger which made this feel more like an 8 mile run. Winds were gusting and that doesn't make the stroller push very fun, especially up hills.

Didn't run today. I did not sleep well for some reason. Also, my watch that was on the charger kept beeping and buzzing at about midnight. I got up to look at it and it was going crazy. So, I unplugged the charger and took the watch off the cradle. I then put it all back the way it was and it beeped and said it was charging. Then at about 1am it kept beeping like it was turning on and off. I got up to check it out and it would say 'low battery' and shut off and then immediately turn back on to say 'low battery' again. I unplugged it and moved it to a different outlet. It kept doing the same thing and it took a lot of playing with the cradle to get it to start charging again. I finally fell asleep again around 2am.

Anyone else have issues with their Garmin 610 not charging or having issues like this? It is the 2nd or 3rd time I have had issues. Usually it is just dead when I wake up.

6.35 around the neighborhood. Did 2 tempo miles (6:49 , 6;53). Up and down the whole way.

6 easy

10 miles with a 3 mile tempo.

Met James and John in Holladay and ran a nice 10 mile loop around Holladay.

tempo splits 6:44, 6:39, 6:48

5 easy to start race week!

4 easy miles around my hood. Kept a nice easy effort around 7:30 avg and legs felt like they had quite a bit to give still. I am still battling with my lungs clearing out from my cold last week. Hopefully it all clears up in the next day or two.

SGM warmup shakeout run with James

Mixed emotions about this race. Happy with my BQ time and my 35 min PR but slightly disappointed about not reaching my 'A' goal.

Got a ride up to the start with John, James, Brayden, John's sister, and his brother. Thanks to his dad for getting up early to drive us up and talk some football to get my mind off of running(my mental game was shaky). We got up there about 6 and had time to hit the bathrooms and get ready for the run. Brayden and I tried to push our way as close to the chute as possible which put us at the same spot as the 3:25 pacer. 

The race started and we kept weaving in and out of people trying to find some clear space where we could run our planned pace for the first several miles. Turns out that this weaving helped slow us down to exactly where we wanted to be for the first mile (7:06). We then wanted to run mile two about the same and just get into a good groove and slowly drop our pace before dropping into Veyo. The next mile was a bit quicker than we wanted it to be but it didn't feel like too much effort at all. Splits 2-7 (6:55, 6:47, 6:45, 6:50, 6:39, 6:44). I felt good about this and we hit our 10k mark right at our goal of 41-42 min. 

The climb up Veyo flew by and it was nice to see Craig Romrell going up about half way. Brayden had sort of hung back about 20 meters or so during the mile leading up to Veyo and most of the way up it. Split for Veyo was (7:33) which was about where I wanted to be, but could have probably gone a bit slower here. I did lose my breathing hear a tad but was able to regain it on the down right after. The next several miles of climbing through Dammeron were long and hot. I felt like I was not drinking enough and decided to make an extra effort to get more fluids down and dump water on my head even if it slowed me down a few seconds. This seemed to help and the miles were just a bit slower than I had expected but we had banked some time earlier in the race. Splits for miles 9-13 (7:16, 7:06, 7:15, 7:02, 6:50). We hit the half way point right where we wanted to be at 1:31-1:32, and hoped to have a negative split by a few minutes.

By this point I was really looking forward to more downhill miles. The next several miles flew by. Splits for miles 14-18 (6:51, 6:30, 6:38, 6:42, 6:50). I felt like I should have pushed these a bit more as I usually have a better downhill kick than this. Brayden started pulling away from me right before the last hill. I kept him in sight for the next couple of miles but the gap was widening and I was starting to feel my legs getting really heavy. Miles 19 and 20 were a (7:16, and 7:06). My legs and hips were tightening up a bit and my turnover was slow and I felt like I was pushing pretty hard. I had some slow splits here and my mental game starting getting me down a bit. Miles 21-24 (6:45, 7:09, 7:17, 6:54)

At this point heading down Diagonal street I could hear the spectators saying, "there is the 3:05 pacer!" Which meant he was close and I was not to stoked to hear that. I knew that if he caught me I would likely not have the legs or mental energy to push past him to the finish. Turning off of Diagonal and getting some downhill towards St George Blvd I tried to push but didn't have a lot of legs left. Ended the race with splits of (7:10, 7:11, 1:38).

Came in at 3:02:47. I am happy to have qualified for Boston and to have been under the 3:05. I am happy to say I put it all out there and didn't leave anything in the tank.

slow and painful 5k.

Legs have been feeling great since about Wednesday afternoon, so I thought I was good to go. After about .3 miles today my quads, hamstrings, and calves all tightened up and felt very sore. I thought about cutting it short at a mile but since it wasn't getting any worse I just kept it real slow. It started feeling a little better by the end.

Slow miles with the wife and kids.

5.5 on my usual route.

Legs feel much better now. Almost back to normal, still felt a little lingering heaviness after about 3 miles. 7:45 avg.

5.25 usual neighborhood miles.

Legs have felt really good the last couple of runs.

Easy Peary 10 miler

5.25 on my regular neighborhood route. Avg was around 7:40

6.25 windy miles around the hood and along Wasatch between the canyons. During the last mile I did 3 pickups of .1 miles. Felt good today. Will likely throw in some tempo miles on the next run.

7.5 miles through my hood. Then crossed over Wasatch and explored the east bench neighborhood for a bit, got lost and ended up running a little longer than originally planned. Lots of hills over there. More exploring to happen this week.

6 miles with my regular route flipped around. Real exciting stuff. Did 1 mile at marathon pace.

6 miles on the usual route.

avg pace 7:47

slayed the bed monster and got up early for 6.25 miles of goodness.

did 1 tempo mile at 6:38

At mile 4 I made a turn onto a very dark street and noticed someone dressed in all black. Sort of made me jump and as I got closer, it seemed like they were turning towards me. Then just when I was about to turn on the jets and get out of there, I realized it was my own shadow. Felt like a really really big wuss! haha

8 slow around the neighborhood and out and back on Wasatch.

Loving this fall weather running. No crazy speeds, perfect temps, just out there enjoying it!

6 spooky miles.

Didn't look at watch but avg was around 7:50

6.3 bundled up miles on a newish route. I only have so many options for differing routes. Turns out I chose a more hilly route, which, I didn't really think was possible since all my options are hills. Apart from the section where I could basically reach out and touch the road due to the steepness of the hills, I averages in the 7:40's with some really quick sections.

6 miles on the cul de sac route. I call it that because I run in and around 12 cul de sac's to get that extra nth of a mile out of each one. It's fun to see people watching me and wonder why I would run into that small area. Felt pretty good.

Met James and JP at Highland and ran up through the U of U and back along 9th until 21st and then straight up to the cars.

Felt good throughout. My hips must be weak because they get more fatigued than anything else.

the boss wanted help with some things at the office so I ran down there and got in 8 miles at avg pace of 7:17. Then I ran 2 miles to meet the family for some breakfast. 

6 slow and cold miles. Felt like my hands got colder the longer I ran.

6 chilly miles. Woke up late and felt rushed to get going, then decided to take it easy and go to work late.

Felt good.

Didn't feel as good today. Got good sleep but felt pretty fatigued this morning and had a little discomfort on the backside of my left knee. Seems to be feeling better now. Just kept it nice and slow today.

Met James and Tyler for a nice downtown jaunt. Still having pain on back of left knee. Not sure what to think about it. Felt decent throughout and still debating plans for next year. 

Left knee is still giving me the bird! Not sharp pain or very much pain, just annoying me since it feels different. 

Took today off to see if it would feel better. Did several variations of push ups and plank holds to get a good core workout.

6.15 frosty miles. Everything felt great but my hands. They were just little ice blocks at the end of my arms today. Need to double up the gloves tomorrow. Knee felt decent.

6 miles. That is all.

Took another rest day to see if my knee will feel better. Also, had a lot of yard work to get caught up on before the storm this weekend. Raked vigorously, blew out gutters, and mowed fast to try and get a little sweat going.

Had a long night and almost didn't get out the door.

Decided to throw in a tempo mile after mile 4 and just go off of feel without looking at my watch. Ended up running a 6:32, which felt ok except for the fact that I felt like I was going to crap myself for most of it and for the 1 mile cooldown.

Never got into a good rhythm on this run. Ran up Little Cottonwood with a headwind which sucked the life out of me. I did learn that if there is a tailwind, you are down wind. Stomach aches and still issues with the left knee.

decided to take a couple of extra rest days and see how my knee felt.

This morning it is feeling much better. I think it is my shoes are getting worn out.

ran from La Caille to flat iron park to play in the annual turkey bowl. Then ran back. Was going to start at my house but decided against it. 

6.25 nice miles today. After a long Turkey weekend in the hospital with Eliza, felt good to get out and feel the cool wind in my beard.

being sick = not sleeping well

being sick +  having a sick 1 yr old =  sleeping terribly

sleeping terribly = hitting snooze

hitting snooze = getting up late

getting up late =  less time for a run

less time for a run = 4.1 miles
 

Still not feeling 100% but since my throat doesn't feel like 1000 tiny ninjas are chopping it to bits and pouring sriracha into the open wounds, I got in a decent run.

Threw in a 1 mile tempo just for fun.

WORST. RUN. EVER.

Chest was heavy and couldn't breathe well. Hills the whole time, plus coughing up junk the whole time.

Was planning on 13 but had to cut it short.

6.55 on my old route.

Have been sick for over a week now and can't seem to shake the congestion and cough. The good news is I get a solid core workout from about 9 pm to 9 am from coughing all night long.

Today I decided I couldn't let this amazing weather go to waste and got out for a run. It wasn't pretty and I coughed up some scary things, but felt good to be out after 5 days off. Hopefully the lungs can clear up and the cough will go away soon.

Felt really good this morning. It may have been the cold weather that made me want to run fast so I could be back in my warm house or my legs just felt good after a really low week last week. Either way I felt great. Couldn't get in many miles because I had other stuff to do but ran this a bit quicker than normal pace.

Threw in a .6 mile at 6:35 or so. Thought it was going to be .5 but ended up a little longer than I thought.

8.4 easy paced miles. Never looked at my watch and still haven't. Avg was just under 8 min/mile

7.05 on the usual up and down route. Saw a broken car window and instantly turned into a detective for the rest of my run trying to figure out the perps path. I didn't catch anyone, but I did get spooked by a dog.

Met James and Fritz at Arby's by Olympus College. Ran about 6 miles before having some left hip and knee pain. At almost mile 8 I pulled the plug on running with the second group. I started feeling better by running a slower pace. Decided to get to at least ten for the day. I need to get my left leg pain figured out. Anytime I run faster than about a 7:30 it flares up and makes me slow down and then I have pain for a couple of days. New shoes? Hip imbalance? All mental? Hope it isn't my meniscus after having it repaired a few years ago.

Ran laps on the cruise ship to see what my map would look like while running on a moving object in the middle of the ocean. Turns out it looks like a straight line with some very slight bumps in it. My watch said I ran 18 miles at a 2:43 avg pace. In reality was likely 6 at about an 8 min avg.