Be the change

Fun mountain run with my brother before he headed back to Canada.  Things were going great until mile 5 when I slipped on ice and landed on my back.  Wouldn't be a true trail run without an injury anyway.  Averaged about 9 minute pace for the whole thing.

4 miles on a treadmill... Not ideal but I fear many of my runs will be on a treadmill so I had better get used to it.  Averaged 7:30

Ran 2 miles then played churchball for which I gave myself another mile.  We lost but it was fun and I didn't get hurt which was good.

On the Treadmill again.  7:15 average

Felt good to actually get outside and run for a while.  Averaged 6:45 with some good hills.  I could feel my knee a little but overall my body felt pretty good.

Biked 7 miles so that I could pace the athletes through their mile repeats

My watch died on the warm up, but I think 6 miles is a solid estimate.  Little over two mile warm up then 3x800 @ the cemetary.  They felt fast or on pace but with no watch I was just running hard.  I wanted to get 4 in, but I'm just not their yet.  I also did some good strength training this moring for which I am already sore.

Busy day

Easy miles on the treadmill after a little strength training.

A good negative split run starring at 7:40 (uphill) and ending at 6:15 (down).   Stayed nice and relaxed the whole time.

This was a good long run for me.  Went on one of my favorite routes running by the river.    Took it nice and relaxed for the first half.  Had to stop and stretch out my calf around mile 5 becasuse my achilles was pulling a little, but that seemed to help a lot.  The last three miles I averaged 6:07 and felt pretty good.  It was all flat so no help from the hills.

Just some easy miles to recover from yesterday.  My foot started hurting pretty good around 1.5.

wirght training in the morning and a couple meetings after work made for about a 15 hour day.  Plus my foot still doesn't feel that great so a little rest will hopefully be a good thing.

On the treadmill

On the treadmill

On the treadmill.  This is getting old really fast.

On the treadmill again.  Did 6 pushes around 6:00 pace for the pushes then 7:30 pace for the recovery.  Pushes were 3 minutes, recovery was 1:30.  Felt really good the whole time.  Plus a chruch ball game that went into double overtime, fun, fun, fun.

Finally got out on the road and ran 4 miles.  Beautiful day and just enjoyed it. average pace was 7:30

3 miles on the treadmill and eliptical then 20 minutes on the bike.

Got to run outside today.  Felt good, averaged 7:00.

One mile warm up, two mile tempo - 11:50, then two half mile pushes.  First was at 2:40 next was at 2:32.  Felt pretty good and relaxed for the majority of it.  calf is a little tight and didnt' losen up on the cool down. 

On the teadmil.  Felt ok for the first three miles then my calf started to feel pretty tight from yesterday's workout, so I cut the run down a little.

one mile warm up then biked for 20 minutes.

Felt pretty good, ran without a watch and just enjoyed it.

Just wanted to hold about a 7 minute pace for the long run.  after mile four i had to keep telling myself to slow down.  everything felt great and the weather was incredible for early february.  averaged 6:50 for the whole run, with the last three miles around 6:35's.  it was all flat, next week I'll throw in some hills and see how it feels.  Marathon Training starts on monday.... here goes nothin.  

Workout was 3 hill repeats.  They were each a quater mile and I did them up airport, 2 up and 1 down.  the first was 1:27 high, then 1:09 high comming down, and hit 1:30 on the last one.  Very happy I didn't have to do more because they were tough.  I have a lot of work to do before I feel strong going up the hills.  I also did an upper body workout this morning and I hope I can hold my child tomorrow with how sore I already am.

two easy miles around 7:15 and then a fun chruch basketball game.  

slept in and had parent teacher conferences until 7:00pm so I didn't get a run in today.  Starting training off strong ha.  I was supposed to do a 30 minute tempo run.

it was fun to run with the team today, we have a bunch of great and funny people that make distance running enjoyable.  The weather has been amazing all week!  

One mile warm up then a pace run.  I was going to try and hit 6:15 average pace, and since it was going to be uphill and into the wind for the first couple I was planning on running 6:20's for the first two miles.  That didn't really happen.  my splits were 6:05, 6:18, 5:52, 5:50, 5:42.  29:47 for all 5 miles, so avg was aroung 5:58 which is probably a lota fast but oh well.  I felt nice and relaxed by the end.  I could have gone another couple miles if it was downhill and someone else was with me ha.  Overall I think this was a successful run.

All I cared about was getting the miles in.  Legs were tired and achey from yesterday and I didn't have much recovery as I started my run at 6am.  Went up to Freedom then on the parkway headed West.  The first little bit was into the wind and snowy, but once I got behind smiths it wasn't snowing anymore and the wind didn't hit me again until the last three miles.  I was able to get down to running 7 minute miles by the end but overall it was slow, avg was 7:37.  But i got it done!

I don't really understand these tempo runs that this program has me do but it's essentially a 10 minute accelaration to 10k pace and hold for a few minutes then back off.  I averaged 6 minute pace for the build up to 10k then 5:34 pace for 4 minutes which again was probably a little to fast but I just wanted to be done.  Today was a hard day to get out and run because I'm still tired but everything is still feeling good which is a plus and I need to take advantage of that.

I should never lift again.  Especially my lower body.  My hamstrings, quads, and groin are all ripped apart, and it made it very hard to run.  

I didn't drink enough or eat enough before my run, and I was pushing my son which was awesome but added another 30 pounds.  I got out about 2.5 before I had to stop because I got light headed.  Was able to do one more on the way back and felt ok but still not great. Oh and I am still extremely sore.

supposed to do a 3 mile pace run.  Simplot is today so I had to do it early in the moring, and my body is still sore but thankfully not as bad.  mile and a half warm up then my splits were 6:05, 6:07, and on the last one I was going about the same pace when my stomach cramped up really bad and I had to stop a half mile in.  It never really loosed up so i just jogged really slow home.  for how crappy I was feeling this moring I didn't think it was going to be my stomach that stopped me.  This week has been really hard so far to get out and feel good about running.  Hopefully that changes before the long run.

Just a nice easy run avg. 7:13 pace.  4 miles of it was on the treadmill.  Felt pretty good.

Less than a year ago I went on an 11 mile run with my dad for one of his training runs for his marathon.  My body fell apart about 8 miles into that run and I couldn't walk very easily for then next couple of days.  The pace for that run was deffinately over 8 minutes. This run was completely different.  This run was probably a little to fast, but I felt good for that most part.  My calfs were handling it fine and my foot was the only thing that was bothering me... I need to remeber to take good care of my left foot.  I averaged 6:40 for this run with my last three miles at 6:24, 6:20, and 6:09.  It was a good solid run with not very much downhill so it was good for me mentally.

Workout was 4x800m.  It was a very windy day so I did my best to keep things even on the track.  I hit 2:36 for the first one and I thought I was going to die, but once I got in a rythym things worked out nicely.  last three were 2:36, 2:34, 2:31.  They all felt hard but I could have gone faster but not by much.  I had one to one rest in between each set.  My left calf felt tight but not bad, still just need to take it easy on my left foot.  the bottom front of it seems to not like running?

One easy mile on the treadmill.  Then 10 minutes on the bike followed by 10 minutes of jump roping.  It was a hodgpodge workout, but the bottom of my foot is hurting so I wanted to take it easier.

fun easy four miles.  This was supposed to be a tempo run but my foot is still hurting, and my back doesn't feel great so I just made it another easy run.  Avg 7:30.  It was a fun time in the sand pits with all the mud.  

Fun run in the mud at the pit with the team.  Followed by a fun game of chruch basketball.   

avg was 7:20.  Just a nice run.  It was supposed to be a 6 mile pace run but my body is tired and my foot still hurts a little.  My foot is doing better so I may try and go a little faster tomorrow but we shall see.

1.5 hours straight of basketball in the morning followed by a quick 8 miles.  avg was 6:17.  I wasn't feeling the greatest just becasue my legs were heavy and tired from basketball, but no pain so that was nice.  The first four miles had some good uphill in it, more than it should have because I got lost a little bit.  I started really getting down to race pace after that and my last three miles I averaged 5:52.  Felt pretty good, although with half a mile left I felt myself hitting the wall and I wasn't able to pick it up but i didn't fall off pace.  I just need to be sure and roll out my calves and stretch.

It looked cold today so it was hard to get out.  Luckily I have a very supportive wife who helped me do so.  One mile warm up then 4 hill repeats.  I did two up then one down and finished with one up on airport hill.  Splits were 1:39, 1:36, 1:10, and 1:29.  I started off very controlled and relaxed.  I definately felt better than the first time I did these hills a couple weeks ago.  The one going down I just relaxed and enjoyed the downhill.  Glad I was able to negative split on the way up, even though the last one hurt a lot.

Didn't get out till late and didn't want to run in the first place so once i finished my loop I wasn't too concerned about the extra .25 mile.  Just wanted to be done.

One mile with the track team after drills and stretches.  This was just a nice slow jog with all the athletes.  Later in the evening I did my workout.  10 minute warmup at about 7 min pace then 10 min just under 6 min pacewith a 5 min cool down + churchball that i counted as the remainder of my tempo because I was supposed to go a little longer but i figure 40 minutes of basketball should equate to around anouther 7 or so minutes of actual tempo.... maybe ha.

First day of marathon training I have missed since the beginning of February.  I am not happy that i missed it but it was a busy day and there were more important things to do, but I am grateful that I have been able to be as consistant as I have been.

Today was supposed to be a 6 mile pace run.  Only had time for 5 miles w/one mile warm up and cool down, and it was a hard 5 miles.  It is amazing how important recovery runs are and how heavy my legs felt today.  The 2nd and 4th miles were up hill and difficult but I was still able to average around 5:59 or so.  splits were 5:56, 6:18, 5:52, 6:14, & 5:41.  I was stuggling mentally by the end and gave myself a lot of reasons to not do the extra mile.  That is something to work on.  

I had to make up that extra .25 mile i went short on during tuesday's run.  This was my second longest run ever, and it felt pretty good.  Legs were heavy and tired from yesterday's workout but I was able to maintain a solid pace and drop slightly throughout.  Total time was 1:30:32, my half marathon was around 1:28:40.  Average pace was 6:49 and the pace felt really comfortable.  I could start to feel my joints starting to hurt but that should be helped by a little strength training.

This week will be interesting.  My running mileage will be off this week but I will be playing in the Lehi Alumni Basketball Tournament so I have a basket ball game every night this week unless we loose then I won't have one on friday.  So I just did a mile and a half warm up to the basketball game today.

five mile easy run in with the team then a basketball game later.  We only had 5 guys both today and yesterday so I did a lot of running.

I was going to run but my body is really tired from basketball so I only did a mile and a half warm up again, and again we only had five people so I did a lot more running.

So... my body hurts a lot today.  I've never played so much basketball and it's starting to hurt.  again only had 5 guys and since we won our first game today we had to play another one.  Thankfully we lost our second one so we are done playing ha.  finally tomorrow I will just be able to go on a nice run, especially since the weather has been so nice recently.

Just a nice easy run, foot is not getting better.

This hurt a lot.  My legs were really tired from basketball this week and my run ended up being an awesome route but the way back I had the wind in my face and a lot more hills than I had planned on.  It felt good to get all 14 in though and I still averaged 7 min miles for the whole thing on really tired legs.

workout was 5x800m.  My watch died on after the first three, but my splits were 2:37, 2:39 (on this one I felt super relaxed and got a little to comfortable), then probably around 2:35, and the last two I didn't get the time but if I had to guess I would say they were close to 2:30 or faster.  I was feeling good except for my foot.  The bottom of my left foot is starting to get worse.  I think I need insoles or something but hopefully i get it figured out.  Oh and 2:30 rest in between each rep.

No running, trying to rest and recover my foot.

Still recovering.  I did play basketball, but I should start biking to get some sort of workout in.

Still no running.  Foot doesn't seem to be getting any better by not running, which is not a great sign.

just easy pace around 7:30 seeing how things would feel on my foot.  Felt ok.  I can still feel it but I am able to run

Did this run during the meet and subcontiusly felt like I needed to go fast so I could get back.  I was supposed to go 10 but I decided to go short and fast.  average was 6:34, and the foot felt alright.

workout was supposed to be 5xhill repeats.  Downhill has felt pretty narley on my foot recently so I didn't do the repeats I just ended up to doing an average run with a few good uphills in it and only gradual downhills.  average pace was 7:00.  Felt ok and my foot is not getting better, but not getting worse either.

little over a mile warm up then did a couple 300's that were probably two fast for me to go but they felt pretty good.  Not as much running as I wanted to get in today, but I did get a church ball game in.  We lost the game, but I'm glad it's over.  I should be able to concentrate on running a lot more now.  

This day just got busy because of a track meet.  I need to be sure to get some mileage in before school on days that I have track meets.

It was nice to run in the rain.  I'm grateful it was cooler and rainy because if it was hot I wouldn't have lasted.  I was feeling a little light headed towards the middle of the run, but my foot didn't hurt until around 4.5.  It's been alright so far.  We will see how it goes tomorrow with my pace run. average pace for today was 6:50.  I'm thinking about changing my goal pace to 6:20 avg per mile which would get me around a 2:46:00 marathon.  I just haven't been able to train as consistantly as I need for a 6:10 and 6:20 feels pretty easy on my runs right now so we'll see.

This was supposed to be an 8 mile pace run.  I did 7.  I could have done 8 but it was hurting just a little to much on my legs and my foot so I wanted to make sure I had enough in me for my long run tomorrow.  It was a rough run.  the first three miles were uphill with the wind at my back, and when I turned around the wind made it feel as though I did not have any down hill on the way back.  Splits were: 6:06, 6:16, 6:14, 5:49, 5:51, 4:49, 5:43.  average was 5:59.  This was too fast, and it was definately faster than marathon pace because I could not have held that for a marathon.

This was the longest run I have ever done.  My previous record was 15, and that was 3 years ago with a group of guys.  This was on my own and it felt long!  The weather was nice temperature wise but the wind was not great.  I hate wind more every day.  The wind was at my back or my side for the first half and I averaged 7:10.  The last half I thought i needed to push a little harder to keep the pace because the wind was in my face so I averaged 6:30.  I still felt comfortable although my calf was hurting a bit the entire run and my left IT band started getting a little tight towards the end, but overall it was a decent run.

4 very easy miles still recovering from saturday's long run.

Two mile warm up then did 5x200's.  I just felt like getting some decent speed on my legs.  It was terribly windy so I had the wind at my back for the majority of the 200.  They were 31-35 sec a piece.   

Track meet all day, and I didn't run in the morning becuase I was up late getting trees and roots out of my yard ha.

One mile warm up then I was supposed to do a 3 mile pace run.  I started on the track so I could be with the athletes that were doing a workout on the track.  This turned out to be a bad idea because I went way to fast.  first mile was 5:42 and I new it was fast but not that fast so I tried to relax a little more, but then I ended up running a 5:27 for the second mile and I was tired so I stopped.  

I didn't feel to great on this run.  I need to drink more water and eat more.  thankfully i was running with the team so i had to keep going ha. 

Longest run of mylife so far, and it felt like it.  for this run I started out at a quicker pace and tried to hold consistent paces for the whole run instead of negative splitting.  It worked out pretty well.  I ran on state street from lehi to university parkway, then down to UVU for the track meet.  started out at 6:41 for the first mile, slowest mile was 6:58 or something.  Average pace ended up being 6:38.  felt pretty good at the end altough my legs were in shock.   Oh and my stomach hurt the whoel entire run, which gives me confidence that I can still push through my stomach pain at a decent pace.  **don't eat cobler and raman noodles the night before the marathon**

two mile warm up, 16x200 alternating between mile and 5k pace (36-37/42-43), mile cool down.  Splits were 42, 37, 41, 37, 40, 35, 39, 35, 38, 35, 38, 36, 37, 34, 36, 34.  They all felt really good and really relaxed.  I had 90 seconds rest in between.  By the end I could feel my legs start to hurt and my muscels start to tighten up so I am glad I didn't have to do any more.

4 mile recovery run, calves are destroyed but I got through it.

Legs still hurt pretty good today.  just a nice short run to shake out the legs.

Legs felt better but calves are still tight.  I had to get a hill work out in so why not do it while my claves are super tight.   I treated this as a strength run and pushed the hills, both up and down.  Got in 7 up and 7 down, and my legs started loosing up towards the end which was nice.  average afater I warmed up was 6:40ish.  

I counted basketball as my mileage today.

This was a rough run.  I was planning on just taking it easy and averaging around 7:15, and my first mile was great and easy at just under 7:30, but I didn't have another mile over 7 after that.  After mile 11 I didn't have another mile over 6:30, and I started to feel it in my achilles around mile 15.  The first 13 miles felt great though.  I felt extremely strong up the hills, and under 6:30 pace felt nice and relaxed.  The last four miles were the worst.  I didn't slow down but my legs started aching pretty bad, and my achilles felt like it was close to the damage control zone.  I made it through it and really need to focus on taking the 20 miler next week easy so my body can adjust to these distances.  Overall average was 6:39 with some good hills thrown in the loop.

Was going to do a track work out but I had to get some grading done so i will move that workout to tomorrow.  However on this run my form felt horrible and my knee was bugging me the whole time.  My achilles felt fine which I am thankful for, but I really dont' want to have to start dealing with my knee again.  I'm hoping it is just lag from my satruday run and that I got all the bad juju out so I will feel better tomorrow.  We shall see.

Track workout: 2x(1600, 400, 800).  1600 @ 10k, 400 @ mile, and 800 @ 5k pace with 3 minutes rest in between each.  I went fast on all of them and felt ok but on the last couple intervals my calve tightened up really bad so I didn't finish the last 800.  splits were 5:28, 1:12, 2:38, 5:21, 1:09, 1:19.  It is really hard to relax and run these slower paces when I am by myself and just want to get things done with.... Bleh....

Warmed up with luke and ryan before their race.  Felt fine, wish I would have been able to go more but it didn't work out.

This was an interesting 8 miles.  I never felt great but I didn't feel horrible.  I was supposed to do a pace run but on my warm up mile I already felt fatigued.  Then it started hailing and raining pretty hard the last two or three miles, which was... funish.  It's nice to have that every once in a while.  

I got in about 2 setting up the interval course for the teams pracice, but once practice started I didn't get anymore in.  Again I wish I would have but I wanted to see how they all did and then I had to get home quickly.

BLAH.... This was supposed to be my 20 mile run.  Instead of going around 6am like I normally do, I waited to start until around 11am.  I felt fine and I was going slow which felt nice.  It was a lot more hilly of a run than I have done on my long runs, but I felt like sinc I was going slower I could handle it.  The heat took its tool on me and when mile 15 hit I started tanking really quickly.  I didn't bring any water and I couldn't find any avaliable water close so it drained me physically and mentally.  I made it to 16.5 before Lacey came and picked me up.  This was stupid because my body was feeling fine but it's a good learning experience of what to expect when I run later in the day.  Oh and now I have a horrible sun burn....  Avergae pace was 7:09.