Running On Purpose

Get the legs going run before jumping in the car to head to St. George...again! 

Another great St George race!  1:32:58 PR...for me this one started fast and really never let up...taking advantage of the downhill sections.  Temps were cool (low 40s) at the start, but that was great once we started.  New PR...beating my old on set on this course in 2010.

10 min eliptical warm up...spin class...core/abs workout.  Legs are pretty sore still...i think more sore Sunday night than they were after the marathon!  It's a great day! 

5 miles on the tread mill at the rec center...with some fartleks the last two miles worked in. 

1 mile warm up the 29 miles on the bike in spin class.  Got 9 in before Bill started...he was having issues getting his music to work.  Solid workout...felt good.  Chatted with Rachel for a few minutes about her 37 mile Ragnar Las Vegas weekend!  Feels like she finally got her money's worth :)

PM - mustach run with RunGr8.  Took the girls and they had fun...was a run/walk.  :)

6 miles on the TM at the rec center.  2 warm up miles at 8:20 then 7:30 pace for 3.5 miles with .5 mile cool down. 

Speed work: 

• 6 miles total on TM at 1.0 incline throughout
• 2 mile warm up
• 3x1/2 mile at 6:35 pace with 1/4 mile recovery at 8:20 pace
• 3x1/4 mile same pace and recovery
• 1/2 mile cool down at 8:20
• a couple of bonus walks around the track to complete the cool down with Abby :)

Abby my 13 year old joined me and ran 2 miles on the TM and 3 miles on the bike...she laughed because some guy wanted to race me on the TM that was next to us...as tough as it was to let him run his 20 second 11 mph sprints I stuck to my plan. 

MLR: 10 Miles up Rose Canyon and back.  Around 50 degrees with a few sprinkles on the way up and back and a little wind.  With Scott Stoddart. 

Started with the 6:30 spin class...was 5 minutes late so I spent the class out pacing and maxing the reistance to make up and go ahead of the rest of the class.  Created a great workout. 

Core weights and ab workout

3.25 on the TM at Sorensen Rec Center

nice little loop up Butterfileld Pkwy to the cove then down rose canyon rd and into our subdivision and home.  First two miles were a bit of warm up then kept under 7:30 on the last two. 

Ready for the Utah Human Race 5k tomorrow with the whole family!!  Yay!

Pl	Bib	Name	Representing	Laps	Final Time	Time Back	Pace	Adjustment
1	6213	Bryce MANNEK	BLUELINE PLUMBING	0	00:21:16.0	00:00:00.000	6:51.6
2	6256	Kim WILKEY	HERRIMAN HILLBILLIES	0	00:22:16.1	00:01:00.100	7:11.0

2012 Utah Human Race with the whole family today...was AWESOME!  Great weather and fun friends and family.  Plus a new PR...not by a lot, but it was okay.  Almost all of my 5k race times have been in this race so I can't really compare it to many others. 

• Time 22:16
• 123rd place overall
• 108th Gender
• 2nd in Clysdale out of 95
• would have placed 3rd in 45-49 Age group

Happy Thanksgiving! 

12.5 on the Mountain View Corridor this morning with Scott Stoddart.  Easy pace (9:15) which included stopping a few times to herd dear toward the exits so they wouldn't get hit.  Thought we were going to watch one get creamed by a truck...it was just a few feet from being road kill.  Without those stops we would have been more in the 8:30 range. 

MLR Day:

• 10 Miles on the TM today...good chat with SpeedStar Kelli today. 
• 8:20 AP after 2 mile warm up. 
• Hoping we get a little storm to clear out the air a bit
• Good weather on Saturday??? Thinking it's time for another mountain run / trail run perhaps up Butterfield Canyon.  Anyone interested in joining?? 

4 miles on the TM with Ali AP ranged from 8:20 warm up to 7:30 last mile.