I Hate Cedar Snow!

A.M.  I slept in this morning since I knew that sleep would be hard to come by for the next 4 nights.  Then I ran about 10 before my wife had to leave.  Then I ran the last 2 around my block.  I was tired and still sore.  7:28 avg and I could not have gone much faster.  It was similar to how I felt on the long run last Tuesday.  I guess Tuesdays are my slow day right now.

P.M.  Only time for one workout today, tomorrow, and Friday.  I ran speed with the team.  I paced JV on 3 x mile on our XC course.  I just hit 6:00 on all three to help them work on consistent pacing.  They struggle with that.  Then I ran 4 x 400 on the track with the varsity.  I went 1:12, 1:12, 1:12, 1:02.  I was racing one of my guys on the last one and he got me the last 100m.  Felt good to run fast though.

A.M.  Easy run with no watch.  I just tried to get into a groove and get the miles in today.  Nothing special.

A.M.  Ran to my wife's school to get blood drawn for a new health program in the district.  Then i ran back afterwards.  7:19 pace out with slight downhill.  7:08 pace back on slight uphill.

A.M.  This tied the longest I have ever run for a training run.  I was up in Provo for a XC meet, so I decided to get up early and get it done.  I left at 4:30 and ran about 9 miles before hooking up with Dave and Logan for the next 10.  They were good company to run with.  So I was at 19 miles and decided to pick up the pace a little on the way back to the hotel.  I averaged 6:19 pace from mile 19-24.  I was getting pretty tired, but all in all it was a decent run.  7:05 avg. for the whole thing.  Only one 20 miler left for me.  I'm excited about that.

A.M.  I was at a family reunion through today, so I was not able to get in as much running as I would have liked.  Still ran an easy 10 in the morning before everyone woke up.

A.M.  Got in a decent workout today even though I had to go to the bathroom 3 times during the run.  I think that tied a record for me.  Anyways, besides that, I was just a little slower than planned.  I warmed up 3 miles, then hit a 3 x 3 mile workout on the roads.  It worked out that the first 2 miles of each repeat were downhill and flat and the last mile was uphill.  Here are the times:

1) 18:00 (6:11, 5:54, 5:55)

2) 18:02 (5:58, 6:02, 6:02)

3) 17:39 (6:00, 5:54, 5:45)

I will do another workout similar to this next week as well. 

A.M.  Easy 5 miler between faculty meeting and school today.  I was a little sluggish at first, but then I got into a nice flow.  7:21 avg.  I will pace my JV guys in speed work later.

P.M.  Ran almost 4 miles for a warmup and then paced my JV guys in some 1200m repeats.  We did them on the grass at Bicentennial Park.  I ran each one between 6:00-6:10 pace.  A lot of my JV guys are right there, so I think it helps them out to have someone pace them sometimes.  And it works out well for me since it is about my marathon pace.  So I ran 5 x 1200m repeats then cooled down a little as they ran some shorter repeats to finish up.  A good day, but I need to take the pace easy tomorrow and rest up.

A.M.  I decided to sleep in today and just do an easy 5 miler before school.  I will do a hard workout tomorrow.

A.M.  Wanted to get in a good workout today.  I was feeling a little sluggish from my 4.5 hours of sleep, but decided to try it anyways.  I ran 7 at a steady pace (7:29) which was mostly uphill, then started my tempo at the USG 5K mark.  The goal was to be under 6:00 pace for all 6 miles of the tempo.  I also wanted to run as relaxed as I could at that pace.  The splits were 5:58, 5:56, 5:53, 5:52, 5:37, 5:24. 

The first 4 miles have the most downhill.  I stayed relaxed, but did not feel like I could have gone much faster.  Then at 4 miles, it was like a switch was flipped on and I felt great.  I did not have to put forth much more effort on miles 5 and 6, and you can see how much the pace dropped.  So I am happy with this result.  Some easy running tomorrow and 1 more hard week next week.

A.M. Ran the razorbacks with the team at 11:00 so we could sleep in a little.  I started getting sick, so I decided to keep it to 1 run today and rest up.

P.M. Only one run today.  I woke up early to run, but felt horrible.  I have been sick all weekend.  I am almost happy though, so that I can get being sick over and done with before the marathon.  The lack of sleep is really starting to catch up to me I guess.

Anyways, I ran with the varsity guys on a 9 miler then tacked on another at the end.  I kept it pretty steady, then ran with my 6th guy the last 2.5 at about 6:00 pace.  I could not have gone much faster today.  I have a 20 miler scheduled for tomorrow, but might wait until Saturday depending on how I'm feeling.

A.M.  Easy 8 with no watch.  I am still sick with a pretty bad cold.  So I am just going to run easy and let my body rest up until I get better.  

P.M.  Still sick, but decided that I felt good enough to pace some guys on their speed work.  I did 6 x 800.  Most of them were at a manageable 2:50-3:00 pace, then I ran the last one with varsity in 2:26.  It felt good to run that fast.  Then I did a bunch of laps after until I had to go to work.  

A.M.  Got up early to get a run in.  Felt horrible and extremely tired.  I hope I can kick this sick thing soon.  The cold/flu thing is all over the schools.  I have had a ton of kids absent.  So hopefully I will be better in the next couple of days and then stay healthy for the marathon. 

A.M.  Another easy run today.  I am going to get in a good last 20 miler up in Murray tomorrow though.  I am feeling a lot better and think I am about done with the sickness.

A.M.  Early morning run in Murray.  I felt bad, so I just ran slow. 7:20 avg.

P.M.  This is the first run that I have felt really good on in awhile.  I ran with my varsity guys.  My first 6.7 were in a 6:56 pace, then we did a 2 mile pick up at 5:35 pace, then jogged .3 back in to school.  The 5:35 was tough because it was right into a 15-20 mph headwind.  But it felt good to run fast.

A.M.  39 degrees out this morning.  Long sleeve shirt and gloves.  Wow!   I warmed up 2.5, took a potty stop, then got going on a tempo.  I wanted 5 miles at MP.  It was tough getting the legs going, but it went fairly well.  I went 6:02, 6:01, 5:45, 5:44, 5:34.  So i was happy with that.  The effort was harder than marathon pace, but i figure that those paces will be a lot easier to hit on race day.  1.5 cooldown

P.M.  Nice and easy recovery day for me.  I ran part with the team, then jogged around as they did their speed workout today.  It felt good to run slow today.

Decided to rest up today.

Ran with the team and a little afterwards.  We hit about 7:00 pace for the run.  Felt good.

A.M.  The XC team had a bye week, so we decided to to a little race/workout on the Cedar course.  I ran about 5.5 miles beforehand, but deidced to run with them to make the teams even.  I ended up running 15:49 (about 2.95 miles),  so I was surprised by that.  I only planned on running 16:15-16:30, but felt good and got a little competitive with the guys.  It was fun.

A.M. Felt great on a 5 miler before school.  It was weird that a Monday run felt so good.  I started off uphill with an 8:13 mile, then slowly progressed down to 6:31 for the last mile. 

P.M.  4.5 with the team.  Basically ran their warmup and cooldown with an 800m on the track in the middle.  I timed the guys during their mile repeats.

Out and back with the JV guys at practice.  I ran at marathon effort on the way back.  No watch.

Easy running on the track and grass before and during my team's speedwork session.