I Hate Cedar Snow!

P.M.  Felt like I needed to get a full night's sleep after all of the traveling, so I slept in this morning.  This week is early release at school, so I decided to get a good run in before practice.  I went from the school up the canyon trail and down the canyon and then looped around until I got to 10 miles.  I ran it at a 6:55 avg.  I was happy with that.  Plus there were 20+ mph winds that we had to deal with today.

Then for practice I ran one of the shorter routes (4.4 miles) at 7:35 avg.

A.M.  Well I did not get in the workout that I was hoping for, but I still did get a run in.  I did 6 on the treadmill.  I got the pace up in the 9-10 mph range for awhile, so that was good.  I will run more later, but it is going to be really windy again.

P.M.  Ran another 6 on the treadmill before practice.  We have 25-30 mph winds right now, so I avoid that if I can.  Then I ran 3 with the beginners on the team.  Got in the tough golf course hill.

I'm starting to get a little sick.  My son is sick, so I think that I got it from him.  I think that I am going to try to keep the distance up this week, but not try to go too hard.  We'll see if I can kick it soon.  I am overdosing on Air Health, which is the WalMart equal to Airborne.

P.M.  I ran 9 on the treadmill before practice to avoid the 30 mph wind.  I hate the wind.  It blows just like Clyde said.  Then for practice I ran on the indoor track with the guys.  We had some fun racing and stuff.  55 laps for 5 miles.  About 7:30 pace for the treadmill, then 6:30-7:20 for the track

P.M.  Ran 6.5 before practice.  Sports authority route.  7:15 avg.

Then I ran the medium route with the team. 5.25 miles 7:25 avg.

Well my cold has gotten worse.  Now it is down in my chest and I lost my voice.  Not good for a school teacher.  I decided to still go to school, but dont know if I should run.  I have had mixed results running with colds before.  I wanted to hit 90 this week and am still on pace if I hit 15 today and 20 tomorrow, but I dont know if that would be smart.

Stayed in bed most of the day.  Really weak.

P.M.  Well I am still sick but finally got my voice back.  I am doing better than last week, so I decided that I need to get back into it.  I figure I will hit about 70 miles this week and then try to bump it back up next week when I am completely better.

I ran 3 before practice, then 1 as a warmup, then 6 with the team.  I ran faster than I should have at 6:45 pace, but oh well.  Last mile was 5:45. 

P.M.  Had to hurry to get in 10 today.  I did about the same as yesterday except that I felt a lot better.  Maintained 7:00 or faster the whole way.

P.M. I ran 3.3 by myself before practice at a 6:54 pace.  I am feeling a little better every day now.  then I ran 6.7 with the team at a 6:50 pace.  It was a good run.  Good weather.  good day.

P.M.  Ran a few miles before practice  and then ran easy with the team before their meet.

A.M.  Easy miles

A.M.  Got up early before the meet and got my run in.  My dad is in town, so I ran the last 5 miles with him.  During the first 8 miles, I threw in a mile in 5:45, another mile in 5:40, and then 2 in 11:30.  So my fitness is getting there.  I just need to finish off this month strong.

A.M.  Great workout this morning.  I warmed up for 2.5 miles, then did 3 x 2 miles, then cooled down.  My 3 repeats were:

1) 11:40

2) 11:40

3) 11:24

This is good for me because I did the same workout about the same time before St George and my times were faster today.

P.M.  Ran 2.5 before practice and then 7.2 with the team.  7:05 avg. with the 4 miles sub 7:00.  Good start to the week.

P.M.  Only a single today because I am going to be doing a lot of miles tomorrow.  I did a few miles before practice then ran a little speedwork with the team.  I did 1600m in 5:08, then 3 800s ranging in speed from 2:30-2:55.  I ran with a few different runners during the 800s.

A.M.  Got up early to do my long run.  It had been awhile since I had gone 20 since I missed one when I was sick.  It was hard to get the legs moving since I had done quite a few hard miles this week.  I ended up finishing the run in 2:25 for a 7:15 avg.  From miles 15-19 I ran a conservative tempo.  I wanted to average about marathon pace and I was close.   My splits were 6:37, 6:25, 6:17, 6:01.  Overall a good run for being tired.

P.M.  Ran an easy 5.2 with the guys before their meet tomorrow.

P.M. We had a dual meet against Cedar today, so I got in my running before and during the meet. I ran a majority of it at a 7:30 pace. 3 of my distance guys convinced me to run a 4 x 400 with them at the end of the meet. It is a pretty relaxed meet. So I ran lead-off leg and busted a 59 sec. quarter. Not bad for a slow-twitch marathon runner.

P.M. It was in the low 70s in Cedar today. Quite the change. I ran 2 before practice, then ran 18 on the golf course with Ben. I wanted to hit 100 this week, but I did not run this morning. I will probably go 15 or 20 tomorrow.

A.M.  I opted to do 10 with Ben today and include some tempo.  I felt like a fast 10 would benefit me more than a slower 15 or 20 today.  I think my endurance is there, I just need to make sure my speed is also.  So we ran 10 in 1:05.  The first 5 or 6 were at about 7:10 pace, then we went 5:46, 5:46, 5:45, 5:33.  Good consistent tempo.

P.M.  We decided to run inside today as it was cold and windy.  Plus Ben and I dont mind doing lap after lap I guess.  I ran the first couple of miles by myself fairly easy, then 1 not timed with Ben, then 8 at a 6:51 average.  The last mile was 6:13.  The effort was easy today and I probably felt the best that I have so far in this training cycle.  I know that I am in good shape when 6:50 pace seems easy.  So I am pumped that my fitness is coming around at the right time.  Now I need to rest up for a big day tomorrow.

A.M.  I decided to get up early today and get my 20 miler for the week out of the way.  It was the fastest that I have ever done a training run of that length.  It took 2:17 for a 6:51 pace.  I ran the first 14 in 6:58 avg.  Then in ran 14-18 in 6:27, 6;19, 6:02, 6:07.  Then I cooled down for the last 2.  This was a good confidence boosting run.  I keep looking back on my training before St. George and I think I am close to the same right now.  I have not gotten in quite as many miles, but my tempo runs and speed work has been close to the same.  So if all goes well, I may be going for 2:39.  I think that is reasonable.  I figure good weather in St. George would have put me at 2:35 or so.  If anyone has any feedback or time predictions, then let me know.  

P.M. Well I could definitely tell that I ran 20 this morning. All I did was 5 at 7:25 pace and then timed my team in their speed work.

P.M. Ran a few miles easy before practice. No watch. Then ran the long train run. About a 7:15 avg. Felt OK, but was tired from the big day yesterday.

P.M. Ran on the indoor track today. About 110 laps, but I dont mind it too much. Also, my Nike Lunar Racers came in the mail today. I ran about 8 miles in them and they felt great. I did not think that a 5.7 oz. shoe could feel that good. I am looking forward to wearing them in Boston.

P.M.  Ran down in St. George before and during the track meet.  I warmed up a little, then hit 10 in 1:06 with the last mile in 5:52.  Then I ran 2 a little later with a couple of my guys.

A.M.  Ran down in St. George again before day 2 of the meet.  My dad was in town, so I ran the first 8 with him easy in 7:48 avg.  Then I picked it up for the last 3 and the avg. was 6:00.  Felt good to run at lower altitude.  Gave me confidence for Boston.

My boys ran well.  Ben J. on the blog ran 4:33 and 9:51 and another soph. hit 4:34.  

P.M.  Well it was windy and cold today, so I warmed up 2 miles outside, then hit 10 inside at a 6:45 avg.  The last mile was about 5:40.

A.M.  I got in my last 20 miler this morning at 4 AM.  I ran harder yesterday, so I just wanted to maintain a nice easy pace for this one.  I ran it in 2:28, which is a 7:24 avg.  Felt really good and in shape.  Now it is TAPER TIME!  Unlike others, I look forward to the taper.