Running On Purpose

18.26 on Jordan River Ttrail with Scott Stoddart

Wasn't sure what to expect after being awakened for the second time by thunderstorms through Friday night and early Saturday morning.  Last one was around 4 AM...when my alarm went off at 5AM I was again greeted by streaks of lightning and loud thunder...and rain.  So I texted Scott and started watching the radar...whew...looks like the main cell was moving through and on its way across the valley.  So after waiting a bit for things to dry out (mistake...we should have just taken off at 5:30 as planned) we hit the trail startting at 126th south and heading south. 

HUMIDITY was the key word today.  I was literally dripping wet everywhere.  My shorts were dripping, my shirt soaked, my hat soaked and dripping.  The run felt pretty good for the first 10-11 miles.  We went 5 miles south to where they are working on the trail and rocks are piled up...but didn't want to run through the mud on the detour so we headed back at that point.  Quick refuel on Gaterade (gotta get used to it since that's what they use at SGM).  Then off to the North to River Oaks Golf course on 93rd then back.  I like this north route becasue there are lots of restrooms and drinking fountains.  On the way back my stomach was NOT good.  Cramps!  Then my PF started to really hurt...forgot to load up on ibuprofin before leaving.  So I struggled to get to 15 and the truck. 

Scott headed off while I took a rest/pit stop...felt much better 5 minutes later!!! Yeah!!  So I started heading South, but the foot and then my calf started to really bother me.  I met up with Scott and headed back for 18.26.  Now I'm really wondering about SGM...gotta get some longer runs in and with 5 weeks to go...ugh!  This PF thing is just killing me!  It's felt so good for a few weeks and then bam! 

Anyway great day with Scott and gorgeous run after the rainstorms.  We also passed Kelli a couple of times today...Kelli Siting!!!  :)

Later!

MLR - 10 Miles Up and Back on Rose Canyon Rd

• Foot felt much better again today at 10 miles.
• TT 1:28:20
• AP better than Saturday
• Decided that much of my problem is mental at this point...to go along with the foot pain.  Need to get my head and thoughts on something other than running.  Recited PP WAYFO speech and that REALLY helped the time fly by.

Cross train and recovery day

• 60 Minutes of spin
• 5 Miles on TM ... First 2 around 8:20 then 7:40 for the next two +
• cool down
• core weight workout

Speedwork:

• 8 miles on the TM at JL Sorenson RC
• 2.5 mile warm up
• 6x800M at 6:44 pace with 2 min jogging rest between
• 1 mile cool down
• It was all i could take today.
• Had my daughter Ali with me...she just returned from her mission the day before...big smile on my face...so nice to have her home!
• Thanks for the conversation again Kelli

Easy run day:

• 5.4 miles on emmeline to rosecrest loop
• sped up each mile started at 9:45 min/mile...ended at 7:08 the last mile.

Long Run / second half at MP

• 15 miles
• AP 8:19
• Total time 2:03:43
• PF felt great today...no pain or very little.  I did put the KT tape on today...but I'm not convinced that made any difference.  Seemed it was so lose after the first few miles it wasn't helping much. 

AP 8:00 per mile, with some fast fnish (Farlek) miles mixed in. 

Rose Canyon Rd run this morning...up and back...didn't quite go to the top today...had a conference call to get back for.

• 9.5
• fast on the second half (downhill) part
• 8:30, 7:35, 7:40, 7:27, 7:12
• Felt good on the foot...a little sore...forgot the pre-run ibuprofin :)

Cross Train Day

Started the day with some time on the spin bike...warmed up got a good workout in there then moved to the treadmill for 4 miles of progressively faster paced miles.  8:20, 8:00, 7:30, 7:30.  Went on to do some power squats and other leg/core weight training. Had to cram it all into a shortened period of time this morning before getting ready for meetings in the corp offices downtown today. 

Speed work:

• Total Miles 10
• 3 Mile warm up
• 4x1Mile intervals at 6:58 min/mile pace with jogging recovery 1/4 to 1/2 between
• cool down
• Felt felt good during the run and the rest of the day.

Recovery day

• 5.15 mile out and back - Emmeline Dr. to Juniper Crest end of road and back
• Easy pace - TRUE recovery run before long run on Saturday

LR

• 20.15 total miles
• Gate at Butterfield Canyon...up 3.25 then turn around.  Throuh Herriman along Canyon Road up Rose Canyon Road then back down and home
• Nice way to break things up a bit ...something new for these long runs...
• dropped water at Yellow Fork parking, by Cove pond and gate at Butterfield
• Ran with Scott Stoddart
• Good solid run...other than the stray dog that followe/led us all the way up Rose Canyon Rd. ...dang thing! 

Monday easyish run

• Ran loop out Emmeline up around BlackRidge down to Juniper to Rosecrest and back home
• 6.37 Miles in 52:12 with an average pace of 8:10

PM Easy run

• 3.0 Miles around the neighborhood

MLR:

• 10 miles on Rose Canyon Rd today.
• Smokey!!!
• Had a 90 minute massage last night...got my feet and legs worked over! 
• Heel a little sore today...means i'll take it kind of easy tomorrow for low mileage/cross training day. 

xtrain day:

• 1 hour spin
• core weight workout k
• 5 miles on the TM @ 8:13 pace (7.3 mph)

Speed Work:

• Total 10 miles on TM
• 2 miles warm up at 8:40 pace
• 2x3 Miles @ 6:44 min/mile pace (my best 10k pace)
• 9:40 - 1 mile jog in between
• 1 mile cool down
• Ab work after

Felt awesome today...could have done more, but that was my target and foot and strength have felt good all day.  KT taped my PT today...lasted 5 minutes and it was pulling off...I just don't think KT tape is going to work for me...too sweaty I guess. 

Nice little recovery run today...temperatures are so great!!!  I hope some of this cooler weather makes its way down to St. George by October 6th!  It's still in the high 90s down there.  I just love running in th ecooler /cold weather (can't believe i'm saying that...seems like we were just in the middle of summer). 

6.16 Garmin Miles :) Map and details below...it was nice and easy today while I focused on mental preparation...practicing PbP traing...mantras, etc. 

Long Run:

• Total 20.2 Miles -
• Last 5 FF
• Up Butterfield from the gate 4 mles then back...then into Herriman over Canyon Rd then up Rose Canyon to Yellow Fork Parking lot...back down and to home
• Ran with Scott...he keeps me pushed on my pace :)
• Foot a little sore today again...can never figure this thing out!

AM - Spin + Easy pace run

• Endurance spin class
• went home after spin...wanted to run outside in the fabulous fall weather (59 degrees!)
• 4.15 Miles at an average pace of 8:02
• 8:27, 9:06 (getting my legs going again), 7:20, 7:22

8 miles - 4 up 4 down on butterfield canyon.  It's so gorgeous up the canyon right now i just had to get in another run before all the leaves are gon.  Parked at the gate and headed up at 6:30 so I knew i'd be finishing in almost the dark.  Pushed some hard uphill sprints then walked...repeated several times (parts of the run are 10% grade).  Non-stop 5k pace fast finish on the way down.  Racing to finish with a little light to spare.  I love the cooler temperatures!!!  Hope SGM can luck out and get some cooler temps!

2 mile warm up at 8:20 Pace

3 Miles at MP

Fartleks last mile one minute on at 10mph / 6 min/mile then one minute off at 8:20 min/mile

Quarter mile speed intervals

• warm up and cool down with speed intervals in the middle
• 400 m (quarter mile) x 12
• 6:40 pace/mile 5K pace
• with 400m jog rest between  @ 8:15
• cool down/stretch

13.1 miles on Emmeline > Mtn. View Corridor to end and back