I Hate Cedar Snow!

P.M.  Watched most of the Bourne Ultimatum while running today.  Ran at a 7:25 pace and threw in about 2.5 miles of marathon pace in there as well.

P.M. Pretty easy run today. 59 minutes for a 7:25 avg.

I ran easy today.  About 7:45 avg.  I am bumping the mileage up alot this week from past weeks, so I am going to make sure that most of it is nice and easy.  The goal is to hit 65 this week.

P.M.  Just trying to be consistent and pile up the miles.

P.M.  Watched the rest of 300 on the treadmill.  That is one of my favorite movies.

A.M.  Definitely a memorable run for many reasons: 1) Longest run by time that I have ever done, 2) Most injuries on a run, and 3) One of the coolest and most difficult courses I have ever run.  

I started out running with Dave and Clyde until they decided to become a combination of deer/mountain goat and take off.  I finally met back up with them right after the turnaround.  I didnt run the the last 0.1 to the turn.  Then when we stopped at mile 15, it was Dave, Logan, Clyde, and me.  Dave and Clyde had both fallen by then.  I thought to myself, "Even though this run is really tough, it is a great endurance builder and I have not gotten  hurt yet. Then a half mile later I was laying face down in the dirt and gravel.  Both legs were scaped up pretty good, but the biggest problem were my hands.  I had several nickel sized circles where a couple of layers of skin got peeled back.  Then my thumb was cut pretty deep and thought I might need stitches.  I told Logan to go ahead and began walking (which is why my distance is only 21.5), but then realized that walking 7 miles would take too long.  So I ran back and kept thinking how painful it was going to be to clean the dirt and rocks out of my wounds.  

When we got back to Clyde's, I felt bad asking to come in like I was.  However, Clyde magically changed into Dr. Behunin and cleaned me up real nice.  I probably said a few choice words as he was dumping alcohol into the wounds, but that's OK.  Now I have my hands all bandaged up and will probably have to keep it that way for the next week or two.  When I got home, I realized that I also had a big gash on my chest that I had not even felt because my hands hurt so bad.  Oh well!  Definitely some memories.  Next 20-miler will be on the dry roads.

P.M.  First day that I showed up at track practice.  A few of the kids have been running a little but practice does not start until next week.  It was snowing, so I ran with a few guys on the indoor track.  It is 11 laps per mile and is almost rectangle in shape.  But I guess it was not too bad.  I felt good.  Just a little sore from the fall.

A.M.  Some slow treadmill miles today.  It is snowing like crazy again.  I am going to force myself to start hitting a few doubles per week.  7:50 avg.

P.M. Ran on the indoor track again.  I did about 70 laps and I averaged 7:00 pace.  I am starting to feel the flow.

P.M.  Only a single today.  I did 100 laps on the indoor track.  I was on the outside lane, so i think it may have been close to 10 miles, but I'll say 9.5 to be safe.  I was at about 7:00 again and even did one lap at 4:16 pace.  I definitely could not hold that very long.

P.M. I did an afternoon double of sorts.  I only had time to run 3 at the track.  I was between 7:00-7:30 average pace.  Then about an hour later at home I ran 8 on the treadmill.  Just under 8 min. pace.  It is weird that 7:00 on the indoor track and 7:30-8:00 are the same effort for me. 

P.M. I just decided to do a single today so that I could be well reasted for a longer run tomorrow.  I am planning on running about 2 hrs. in the cold tomorrow morning.

A.M.  Had to get in a run before the weekend getaway with my wife and friends.  We are staying in my in laws cabin in Zions.  It snowed more on Friday night, so I opted for the treadmill.  I listened to music for the first 8, then watched the rest of Without Limits for the last 8.  I just kept it nice and easy.  I will have to start getting some speedy stuff in next week.  7:35 avg.

P.M. Easy treadmill run on my day off.  I also got in a long nap which was nice.

P.M.  Ran 3 on the track before practice and then another 3 with one of my top runners.  About 7 min. pace.

 P.M.  Later in the evening I jumped on the treadmill for another 7 at about 7:50 pace.   

P.M.  Only time for a single again today.  I ran 2 miles on the indoor track before practice at about 7:30 pace.  then I ran with Ryan E. on a 5.4 mile route.  I did not wear the Garmin, but he had us timed at 38 min.  So I guess we were around 7 min. pace.  Felt pretty good.

P.M.  Well I decided to do my long run today and get it over with.  I started off at practice with an easy 4 miler with some of the boys.  Then I got a drink and headed out for another 16.  I ran up to Cedar Canyon and took it up past Milts a little.  For my first 12 miles I averaged 7:19 which surprised me.  I thought that all of the uphill (950 ft. of gain) would slow me down more.  Then I decided to pick it up a little on the way back.  I was probably using about the same amount of energy, but this added up to 6:34 pace going down.  I kept up the pace even when the down was done all the way back to school.  It was about as good as a long run can get for me.  It is crazy how a 10-15 mile run can be so enjoyable and a 20 miler almost always sucks.  I ended up running it in 2:20:35 which is 7:01 pace.  That is about the fastest that I have ever done a non-aided 20 miler.  Now to finish off the week with a double tomorrow and an easy single on Saturday. 

P.M.  Dropped the car off to get the oil changed then ran to school. (2.5 miles), then ran 5 with the kids, then ran back the 2.5 to get the car.  

Easy on the treadmill

A.M.  Finally got up in the morning.  Easy on the treadmill.

P.M.  Ran about 2.5 miles before practice.  Then we did out 5.5 mile Godfather's loop.  We did it at a fairly fast pace.  Nobody had their garmin, so i dont know, but definitely sub 7:00.  Then I ran some laps after practice.

A.M.  2 Mornings in a row.  I'm on a roll.  5 easy on the treadmill.

P.M.  Good afternoon run today.  I ran a little over 2 miles before practice started.  Then we took off on a route that is about 6.7 miles.  We started off pretty easy at about 7:20-7:50 pace.  Then on the way back it is slightly downhill.  Our last 4 miles were 6:45, 6:38, 6:32, 6:14.  I ran with four other guys.  We were still talking and running pretty relaxed even at the end.  This is a good indicator of their fitness, esp. the guys that just came out from basketball.  7:07 avg. for the 9 miles.

A.M.  Another 5 uneventful miles on the treadmill.  I know that these morning miles will boost my aerobic capacity though.

P.M.  It was windy today and I have limited time on Wed. because of my 2nd job, so I only got in 8.  We did manage 7:12 pace on a hilly course though, so that was a pleasant surprise.  I have decided to be as dedicated as I can with my training through Boston to try to break into the 2:30s.  It wont be easy, but I think 5-6 weeks of 80 mpw will do wonders for my fitness.

A.M.  This morning was my sleep in day after working until 12:30 last night.  I will probably hit 9 or 10 this afternoon.

P.M.  Hit 9 this afternoon.  I went 4 by myself on the track before practice.  I ran the first 3 at 6:36 pace and then the 4th mile easy.  Then I did a hilly 5 mile course with the boys at 7:20 pace.  Good distance turnout today which was nice.

A.M.  Easy 5 on the treadmill

P.M.  I ran about 4 before practice and then 6 with the team. Did not have my Garmin today.  Probably around 7:15 avg.

A.M.  Good run today to finish off a solid week.  I am down in Vegas, so I ran on a trail today.  I went out and back twice.  I started off a little slow the first mile, then the rest were all under 7:00.  Here are the splits:

1- 7:37  2-6:56  3-6:50  4-6:47  5-6:34  6-6:53  7-6:56  8-6:51  9-6:53  10-6:30  11-6:25  

12-6:30  13-6:42  14-6:18  15-5:57  Total time: 1:40:45

Miles 1-5 were flat and down, miles 5-9 were up, 9-11 down, 11-13 up, 13-15 flat.  Plus I hit 80 today.  Now I need to keep it 80-90 for the next 5 weeks.