Running On Purpose

Recovery day:

• Endurance Spin Class
• 3 Miles at 7:15 pace
• Core workout with kettle bells/abs

• 8 Miles on track FF on last 1.5

Recovery day

• 3 miles on TM
• Spin class
• Core exercise w/kettlebells and abs

Long Intervals:

• 6.5 Miles w/ 3x1Mile at sub 5k pace with 3 minute recover jog between

Recovery day:

• Spin class
• 3 Miles on track
• Core weights/kettlebells

MLR:

• 11 Miles

Recovery day:

• 4 Miles at easy pace

9 Miles (4 on TM and 5 on track) 2 miles FF at 7:15 pace

Recovery day:

• Spin Class
• 3 Miles on track
• Core wights - kettlebells

Medium Intervals:

• 7 miles
• 2 warm up
• 2 cool down
• 5x1/2Mile at 6:40 pace and 2 min recovery

Recovery day:

• 5 Miles @ 8:00 min pace
• Core weighs

MLR / FF:

• 14 Miles with 2 mile Fast Finish
• Through Herriman and out and back on MountainView Corridor

Recovery:

• Spin Class
• 5 Miles on track
• Strides last mile

Recovery:

• 5 miles on TM
• 3 on track
• Core weights / abs

Short Intervals:

• 9 Miles
• 2 warm up and 3 cool-down
• 8x1/4 mile intervals

Recovery:

• 5 miles
• first half easy warm up
• second half at 7:35 pace

MLR

• Ran through Herriman to Mtn View corridor then back to the cove and down rose canyon road

Recovery:

• Spin class
• 6 Miles on track between 7:30 and 8:00 pace
• Core weights

MLR/FF:

• 10 Miles 
• 3 on TM
• 7 on Track
• 2 mile warm up at 8:00-8:30 pace
• 3-8 at 7:45-8:15 pace
• Last 2 miles at 7:00-7:10 pace 

Recovery Day:

• 1 mile warm up on track
• Spin Class (strength)  Great class...kicked my but today! 
• 4 miles on track at easy pace
• Core weight work out including abs to top it all off...stretching of course!
• Solid recovery day...if you can call it that :)

Can I just ask what is up with the people who take up half of the four track lanes with their plyometrics workout and equipment.  Got smacked in the head by a guy doing jumps as I passed by today.  I really think they should take that to one of the dance rooms or the gym...track get's pretty tough to negotiate with that and several people walking and a few runners.  Had to come to a stop a few times today.  All the more reason to be outside I guess.  :)

Wow how about that warm weather yesterday...almost 60 degrees in Herriman...really!!!  Then to wake up to 28 this morning...brrrrr!!!! 

Long Interval

• 7 Miles (TM)
• 4x1600's @ 6:58 pace
• Warm up and cool down
• Felt good this week and much stronger than the 3x1600's two weeks ago! 

Amazing sunset tonight with the clear air and fresh with new snow Mt. Olympus lit up like a very brightly lit Christmas tree.  That is why I love Utah! 

Make it a spectacular day!

Good Morning!!!! (well it was mornng when I put this in!)

Recovery day:

• 6 Miles on the track...yes I know it was sunny and nice out today...
• Easy warm up pace then picked up as I progressed.  8:15 pace to 7:45 pace at end
• Core weight work out, legs, and abs today

Ready for a great long run tomorrow!! 

What a glorious windy morning on the Corridor!! Wind aided on the way out...and power running on the way back!  Totally killed our pace and it was chilly!  We diverted off the Corridor on the way back and ran up a ravine on a trail/road to escape the wind...what an adventure.  Nice mud all over Scott's new NB Minumus shoes...slip sliding around, but it felt so good to be out of the wind for a few minutes! 

17 Miles

Garmin Connect 

http://bit.ly/yGLvp2  

<iframe width='465' height='548' frameborder='0' src='http://connect.garmin.com:80/activity/embed/152623666'></iframe>

Recovery and another day circling the track, but I like being right there so I can jump on the weights right after. 

• 7.0 miles on track
• Core weight work out

TGIM!!!! 

MLR Day

• 9 total miles today
• 4 on the treadmill at 8min pace progressively faster to 7:30 on last mile
• 5 on track average 7:30 pace with fast finish on last two

Recovery day

Good thing this was a recovery day...since I somehow slept through my alarm and really recovered!  Got up just in time to get to the rec center and sneak in 3 fast miles (21 mins) before spin class at 6:30.  Really laid it out there for spin class...felt good...then the dash home and off to work/training. 

Medium Intervals (MI)

Loved the snow storm last night...it's snowing again tonight as I'm finally getting caught up and posting for the last two days. 

• All 10 TM miles today
• warm up
• 8x800 at 3:20 each with 3:00 jog between (seems these intervals would qualify as Yasso 800's or 1/2 mile intervals...whatever they were interval speed work :)
• 8 felt pretty good today 10 should feel good in three weeks! 
• cool down

Can't wait for tomorrow! 

Recovery Run/xtrain

• 6M on track
• 44:15 TT - 7:20 AP
• 5x0.1 mile Fartleks last mile
• Solid ab/core workout - then out of time! 

Could be a run in the Olympic Oval in the morning. 

Gorgeous day...loved the clouds this morning above the mountains...looked like someone was pouring hot marshmallow over them. 

Make it great! 

Long Run day

18.5 at the Olympic Oval this morning with Scott S at a 8:26 average pace...while watching the US Speed Skating championship.

I find it so fun to watch these incredible athletes...because for me ice skating is NOT easy...was also a bit distracting.  Had that, spectators, and three ice hockey matches all going today. 

Recovery

• 3 miles on the TM
• 3 miles on the track
• Core weight workout

TGIM!  Gotta love the first day of a new week.  :)

Aerobic run day

• 8 Miles on track at or below marathon pace 7:37

What a crazy wind day!

Recovery day:

• Spin class first today
• Followed later by 6 miles on the track 
• more relaxed pace
• TT 47:18 AP 7:53

iFOTO is my motto! 3:20 7:37 :)

Short Interval Speed day:

• 8 Miles total today
• 12x400 (1/4 mile) at 6:18/mile pace (wanted the 400s at 1:30-1:35)
• with a 1:30 rest run/jog in between

Recovery Day:

• 7 Miles on the TM doing a few rolling hills
• up to +3 deg incline then down to -3 half degree change each 0.1 mile

Long Run:

• 15.6 Miles today on the South end of the JRP
• Great crew to run with Scott, Rob, Rachel, Tobi (not sure I'm spelling her name right). 
• Spectrum 10k next Saturday

Recovery:

• Started with a spin class
• 4 miles on track
• Core weights /abs
• 2 miles on track with FF

TGIM!!! 

MLR Day:

• Yeah! Had to get outside today.
• Windy as all getout, but 50+ degrees
• Wind gusts about tripped me twice :)
• Almost killed by one sycho driver speeding down the canyon driving in the dirt on the shoulder...pushed me into the sagebrush...better than being her new front right bumper ornament!
• Ran up and back on Rose Canyon road from my house
• 10 total Miles
• 8:23 AP with FF on last 5
• Felt oh so good to be out on the road!! 

Recovery and taper:

• Spin class...Jan filling in today...pushed HARD on myself to get the most out of the class
• 3 Moderate tempo miles around the track

Prepping for Spectrum 10k on Saturday

Short/Fast/hard run/taper:

• One last hard effort before Spectrum
• From my house up to the cove loop and back
• 4.25 Miles AP 7:32/Mile
• uphill miles slower 8:24, 8:19
• Downhill fast 7:07, 6:31, 6.29
• Loved the new shoes!
• Heel still bruised and a bit sore from Saturday's run

Spectrum ....I'M READY for YOU!

• Nice to sleep in and catch up a bit before driving to St. George with Scott
• Near 70 when we arrived
• Checked in
• Ate dinner at Brick Oven with Taggarts
• Settled in
• Sleep!

Spectrum 10k:

• I'm really starting to like the Spectrum 10k
• Checkin on Friday was smooth...not too busy around 6 when we got there
• Shirts are a HUGE improvement over last year...They listened!!!
• Last years shirts were a waste of money...abrasive rough material...wore it once, but never for a workout
• This year good material and festively green with a shamrock for the St. Patrick's day run
• weather was NICE at the bus loading in Ivins - 50s
• Bussed to the start about an hour ahead of start time a bit windy and cooler in Snow Canyon...but wasn't at all worried once we get started it wouldn't matter.
• Scott and I sat with Rachel on the bus ride up
• Met up with Shyla, Jen B, Jenn P, Steve and Becky
• Scott and I stretched then did a little 1+ mile run up the hill and back to the start
• Little more wind and cool...time to get going!  Sprinkle or two of rain drops...but it didn't really ever rain
• Start!  first mile was much faster than i expected, but felt good since we'd had a little warm up run
• Kept Scott in my sights the entire race...couldn't really ever close on him, but gave me something to shoot for. 
• Finish line was WELL stocked!  Fruit essentials, organges, bananas, gatorade, water, chocolate milk, ice cream (yum), peanuts, fruit chews, cheese...well stocked!  Great job!
• Took some pictures (see them on Picasa - https://picasaweb.google.com/115600783645776155656/2012Spectrum10k?authuser=0&feat=directlink ) cheered on the Jen's, Shyla, Becky and others. 
• Scott 2nd in 40-44 age group 23rd overall
• I was 3rd in the 45-49 age group 30th overall
• a New PR!!! 
• 41:56  Better than the 43-42 i was shooting for! 
• AP 6:45
• Splits
  • 6:12 - feeling good!
  • 6:46 - still feeling good
  • 6:40 - I can do this!
  • 6:48 - okay...only 2.2 to go
  • 7:04 - Some of the uphills - started to feel them a bit :)
  • 7:16 - Hang in there!
  • 5:38 - final .2 with sprint to the finish...never fails there's someone there to push you at the end :)
• Nice Shamrock cystal trophy for age division 3rd place
• No medals this year...again I think the race directors listened
• Rachel also placed in her division...see the picasa photos mentioned above
• Shower, clean up, eat at 5gusy then blast on home!
• Great day!

Recovery

Spin class (endurance) pushed hard

Heel still a bit sore

2.5 on Track

Ab and weights

MLR day:

• 10 Miles today all on the treadmill
• Still "heel"ing...heel is sore...thought the treadmill might be easier on it
• FF on last two miles

Hated to not get any in today...thought I might get a PM run in on Tuesday evening...but spent all afternoon and night in the airport (delayed 3 hours) and flying to Houston. 

Taught Powered by People class for 16 of my Zions Bancorp TOPS teammates in Houston all day today.  They rocked it of course!  Then spent the evening in the airport again and flying home...flight delayed...again!  didn't get home till 1AM. 

Kelli you were right...they need a track in the airports!  And showers! 

Anyone who sees this...pass this along to your running friends.  A friend of mine at work has a 4 month old Garmin 610 that he wants to sell to upgrade to the new Suunto Ambit or Garmin 910xt.  610 is the touchscreen model...very nice...he wants $275 for it.  Let me know if anyone has interest.  Check out the watch on one of my favorite review sites ever!!!

http://www.dcrainmaker.com/2011/04/garmin-forerunner-610-in-depth-review.html 

2.3 Easy

still nursing heel - seems I have plantar faciitis. 

Took it easy on the foot.  In St. George for Abby's dance competition.

6.25 easy pace

Still in St. George - ran from hotel to old airport then found the "Temple Quary Trail" and ran it out and back.  Took several pictures which killed my pace, but allowed me to be in the moment and enjoy this incredible run!

9.46 Easy pace

Recovery/easy (heel is still pretty sore, but improving, ice every day now)

• 6 M on TM
• FAST - AP = 7:31
• 8, 8, 7:30, 7, 6:30 and 6:30

MLR

• 10.36 outside
• From house to almost end of Mtn. View Corridor then back
• 1hr 33 min...not a fast paced run.

Recovery / Xtrain day

• Spin Class
• Weights / core / abs
• 6 Miles 8, 8, 7:35, 7:35, 7:30, 7:30
• first 4 at the standard 1.0 (compensating for wind/air drag) grade last 2 at 1.5

Short Interval Day:

• 8 Miles total on TM (TM seem a bit better on this plantar faciitis i'm dealing with, plus i love the push of speed intervals on the TM)
• 12x400m (1/4 mile) at 6:15 per mile pace
• Recover between intervals 1min 35 seconds ~ at 7:30-8:00 pace
• Felt good to move, but my arch/heel was killing later in the day! 

Easier day / recovery

• 6.3 Miles out and back on Rose Canyon
• up hill and down hill
• AP 8:05
• arch/heel felt much better today

Suppose to ber a long run

• planned on 15 today, but the south wind at 40 mph killed me on the hills
• cut it off at 11.3

Cross Train

• AM
• Spin - intense
• 3 Miles (AP 7:30, 6:58, 6:58)
• Abs workout
• PM

MLR day:

• 11.75 out and back on the Mtn View Corridor
• AP 8:14
• FF on the last few miles
• My heel/arch still tender and sore.  Still icing after every run, stretching it.  May need to start icing multiple times per day. 
• Overall goregeous day out!  Loved the run! 

Choose to make it an incredible day today!  :)

Yep that's zero running miles on Wed...felt it was the best thing to do based on how my PF was feeling and the resulting hip soreness from overcompensating for an injury.  That doesn't mean I didn't get a workout in!

Missed 6:30 spin...so I did my own killer workout and combined interval and endurance. 

Weights /core and ab workout

Long Intervals

• 8 Miles
• 2.5 warm up
• Great conversation with Kelli (lots of great recovery advice...thanks!)
• 4x1600 (mile) intervals @ 6:58 pace with 2 min recovery

Felt pretty good on the foot and hip today...the day off from running helped yesterday.  Hip is  a little sore now, but i'm hopeful were on the mend. 

Energy and Action follow thought!  3:20 - 7:37 :) iFOTO! 

cross train

Spin bike today

no running...

LR

• 18.6 Miles
• Jordan Parkway - South end
• Ran with Scott S
• PT/heel felt better today and seems to have recovered just fine. 
• Hip and everything else on that left side was pretty sore

Xtrain/recovery day:

• Spin for 75 mins
• Abs
• Weights
• Tons of energy today...felt great!

MLR/FF

• 12.1 Miles total AP 8:14
• Up and back on Rose Canyon Rd to the Yellow Fork Trail head + 1mile on the trail and back
• FF on 2nd half
• last 6 miles 7:57, 7:30, 7:20, 7:35, 7:14, 7:08
• warm on the way up, but nice at the top and coming down

xtrain/recovery:

• spin
• Abs
• Weights
• 2 hours

no running today...taking one day off this week to allow the PF to continue to heal.

Medium Intervals:

• 8 Miles
• Warm up / cool down
• 7x800m (1/2 mile)
• 3:09 with 3:00 running recovery
• Solid workout...ran out of time.
• PF still bothering me...my gate has changed and it is putting strain on my IT band, knee, hip, gluteus max.

4 easy miles to the cove turnabout and back with Scott.

PF is killing me...whole run was a struggle.

going to ice and stretch and foam roll tonight to see if I can be ready for a double tomorrow with scott to get in 20.

LR:

• 13.21 Miles
• With Scott and Jen Park
• Wanted to keep at a steady relaxed pace
• Lot's of stops and starts (not due to me/my foot/leg issues)
• I find it hard to get going after walking or stopping...I prefer to keep it moving
• planned on 15, but had it and foot/leg/butt starting to bug me
• So sore after resting at home...no way i'm gonig out again
• Scott carried on for a total of 22
• will be taking some running time off next week to recover...gotta get on top of this thing!

4 somewhat easy miles in St. George before returning from the Kanab trip

Speed Intervals:

• Jumped into running again this week after taking some recovery time
• 6 Miles total 2 warm up
• 8x400 at 6:11 minutes/mile pace with 400 recovery
• Heel is feeling somewhat better, but was sore after again

Spin for 50 minutes today

LR:

• JR Pkwy 123rd S
• Had my 11 year old Hannah with me riding her bike
• did great for the first 10-12 miles...except for the sore ribs
• the last 4...ugh!  Foot started hurting again quite badly (PF)
• going to have to take it easy the next three weeks leading up to Ogden or I won't be running at all
• Lots of good advice from friends to rest it! 

4 M

Cove loop

5.5 M up and back on Rose Canyon Rd

5:30 Spin Class...great workout

• New shoes felt good
• Heel felt good

6.4 Miles

• warm up
• 6x800 at under 5k pace w/ 2 min jogging rest between
• felt good

4 M

• Moderate pace on the treadmill
• New Gel DS Trainer shoes
• Heel felt fine

Most beautiful race I have run...right up there with Snow Canyon (which I love).

Wasn't the best prepared and couldn't holf my pace after the first half...so I'm not terribly excited with my time.  But I had all kinds of fun and enjoyed the experience completely. 

Spin Class 6 PM...great work out with a 1 mile jog before the class. 

8.1 TM - slow pace on Emigration Canyon...

• 2 miles up and the rest down

6.25 TM at a decent AP

Early run with Scott then off to reload at the Herriman Lions Club - Memorial Breakfast. 

Foot felt okay to day. 

10.09 TM (MLR)

• Out and back on up Rose Canyon to Yellow fork and back
• uphill with the wind in my face ...then the crazy wind changed directions and blew up the canyon while i was going down. :0
• good run...downhill still not completely comfortable on my left foot/heel, but it is feeling better 

Recovery

5:30 AM Kick butt spin class!

Core weights and ab work

13 Total Miles

• 9.5 miles on Rose Canyon
• 3.25 miles on Mtn View

Out and back on Emiline

• 5.28 miles
• TT-43:12, AP-8:11
• Fast Finish - progressively faster each mile 9:32, 8:17, 8:02, 7:52, 7:27
• Felt good...foot was pretty sore the rest of the day

MLR:

• 10 miles up and back on Rose Canyon Rd
• TT-1:29, AP-8:58

Stair Work Out:

• 1.5 mile warm up on track
• 4 sets of stairs
• Ab/core work in the middle of stair sets (planks, 100s, joggers, pushups, modified pullups, bench leg lifts, bench pushups)
• 1 mile cool down

Speed Work/Tempo Run

• The temperatures were great for a "tempo" run!  54 at the end...love it!
• 5.73 miles past the HS and back
• TT - 45:49, AP - 8:00 min/mi
• First mile was warm up

12 Miles

• out and back on Mtn View Corridor with Scott
• Easy pace 9:20

6 total miles

8:13 AP

49:40 TT

Rose Canyon Road out and back

• 10 miles
• 1:30 total time
• 9:05 AP

Ragnar Wasatch Back Relay - Two legs

#1 at 9:30 AM - Logan to Providence

• 7.77 Total Miles
• 01:03:50 Total Time
• 08:12 Average Pace per mile
• i won't lie...this one hurt.  PF was killing me part way through

#13 at 8:25 PM - Snowbasin Ski resort to Trappers Loop Road

• 8.54 Total Miles
• 1:07:05 Total Time
• 07:51 Average Pace per mile
• Loved this segment...let it out
• first mile was tough as it was straight up the mountain under the ski lift
• fastest mile was 7:16 fastest pace was 6:33

Ragnar WB Leg 25

• TT - 40:50:94
• AP - 8:15
• Felt good...and it was the last one...glad i got it in before the heat hit.

Nice short run to the cove and back this morning

4.24 TM

8.06 miles up and back on Rose Canyon Road this morning. 

Carried water with me today.

10.42 total miles

Went with Scott to go up Rose Canyon Road via Butterfield Parkway...but were stopped at The Cove as the evacuation restrctictions haven't been lifted yet.  Surprises me a bit...can only see on smoldering hot spot and UPD policeman says its still at 15% containment. ??

Anyway we figured that might be the case so we turned around and went out the Mtn View Corridor. 

Hot!  Drank lots of water and was ready to be done. 

6.0 Total Miles today

• Out and back on Butterfield Park Way to Cove to Rose Canyon and back
• Average pace was 8:15
• Put Scholes PRO arch supports in shoes
• also started using the sling at night for my PF...seems to help in the morning. 
• Nice temp for running (started around 65)...better than 70-80!

10 Total Miles - out and back up Rose Canyon Rd.

• Slower miles today ...legs just weren't feeling it
• TT 1:31:06 - AP 9:03/mile

Hiked around Butterfield canynon for 3.5 hours playing paintball games!  Was quite fun...i'll put 2 miles just so i have something on here...reality was likely more than that. 

6.5 Total Miles

• Ran to the HS WU
• speed work
• Ran back in the RAIN!!!!!

Felt soo good to have some rain!!  Loved it!!!  Was totally soaked by the time I got home. 

21 mile bike ride at 17.3 MPH average

HS, Daybreak, temple, corridor and home

13.1 Total Miles - with Scott on the Mtn View Corridor

• TT - 2:01:44
• AP - 9:17

went all the way to Redwood Rd.  That last .5 mile is a really good hill. 

Need to take water out the the halfway point. 

6.27 Total Miles

Mon, Jul 16, 2012 7:27 AM

51:38

6.27

415

8:14

6:30

--

--

1,002

--

Mon, Jul 16, 2012 7:27 AM

51:38

6.27

415

8:14

6:30

--

--

1,002

--

Mon, Jul 16, 2012 7:27 AM

51:38

6.27

415

8:14

6:30

--

--

1,002

--

9.71 Total Miles

• AP - 9:03

Speed work day...out and back to the Herriman HS. 

Fartleks :) 12X various distances

• Distance: 6.51 mi
• Time: 52:31

   

• Avg Pace: 8:04 min/mi

   

• Avg Speed: 7.4 mph

   

• Elevation Gain: 156 ft

   

• Calories: 1,042 C
• Moving Time: 52:24
• Elapsed Time: 54:12
• Avg Speed: 7.4 mph
• Avg Moving Speed: 7.5 mph
• Max Speed: 13.1 mph
• Avg Pace: 8:04 min/mi
• Avg Moving Pace: 8:03 min/mi

   

• Best Pace: 4:34 min/mi

Started at Harvest Hills Park after Scott's 5k this morning...ran to Camp Williams Road then to the Mountain View Corridor and then out to Emiline and back down Mirabella and home...then back out for a couple more.  Scott had a 3 mile advantage on me having run his 21 minute 5k already plus his knee was bothering him some today resulting in a few walk breaks...so i went out for a bit more once i got home and got some water in me.  Yes wore the racers today and they felt pretty good at an extended distance...PF didn't bother me at all...a few zingers toward the end, but nothing bad. 

• Distance: 14.11 mi  
• Time: 2:14:56
• Avg Pace: 9:34 min/mi
• Avg Speed: 6.3 mph
• Elevation Gain: 978 ft
• Calories: 2,180 C

5 miles of walking and biking at scout camp

5 miles hiking and biking at scout camp

8 miles of hiking and biking at scout camp

up and back + trail run Butterfield Canyon.  Escaped the heat today...felt great at the top! 

4 easier miles starting at 8:35 pace and ending at 7:30. 

Core / Ab work

PM = 1.4 appx on the track with my girls :) they did 1 mile while I got in an extra 5 laps waiting for them to finish. 

AM = 8.61 Total miles up Rose Canyon Rd.

• cut short...wanted to do 11, but ran out of time before meetings started
• felt pretty good...was a bit of a push...still not as comfortable as it was feeling back in February-March. 
• Foot / PF felt pretty good through the whole run...sore in my achiles now i've been done for a while. 
• plan for tomorrow is to ease back and do spin+core+4-5 miles

Distance:	8.61 mi
Time:	1:14:29
Avg Pace:	8:39 min/mi
Avg Speed:	6.9 mph
Elevation Gain:	686 ft
Calories:	1,402 C

Split       Hours:Minutes:Seconds Time       Miles Distance       Minutes per Mile Avg Pace       Summary       1:14:28.8       8.61       8:39       1       9:26.9       1.00       9:27       2       8:43.7       1.00       8:44       3       9:03.6       1.00       9:04       4       9:54.8       1.00       9:55       5       9:02.3       1.00       9:02       6       7:55.8       1.00       7:56       7       8:10.3       1.00       8:10       8       7:39.3       1.00       7:39       9       4:32.0       0.61       7:28

Recover Xtrain:

• 20 Min Eliptical 11/12
• 20 min Spin
• Core/Ab workout
• 5.25 total miles on the TM at a 8:27 Pace

Speedwork

• 8 Miles total
• 10x400M at 6:41 Per mile pace (Sub 10k pace)
• Warm up and cool down
• Felt pretty good and the foot felt great! 

AM

• Salt Lake Running Co 5k fun run
• Very easy slow pace with my girls
• Hannah and Abby both had a blast and have decided they like running 5ks! 
• Also ran with Scott and Erika
• We went to breakfast after at Village Inn

PM

• MLR - total miles 11.9
• Mountain View Corridor out and back
• Ran with Scott after taking our wives to a movie...so we started close to 11PM
• Finished up around 12:30 AM
• No headlamps...moonlight!  Almost a full moon with a little cloud cover
• Picked up the pace for a FF the last 3 miles. 
• We were both suffering a little gastro intestinal distress from the poor eating before and during the movie...can you say acid reflux??

Out/Back on Rose Canyon Rd

• Total Miles 6.05
• Total Time 49:37
• AP 8:12 - slower up...fast finish down
• Felt really good today, but my foot/heel were quite sore all day after...it is such a day to day thing!  Drives me crazy! 

10.1 Total Miles - Out and Back on Rose Canyon Rd to Yellow Fork

• Total Time  1:30:57
• AP 9:00
• Foot was a little sore from yesterday's run so I didn't push it ..
• Not going to kid you...that was tough this morning! My legs just did not want to turn over today. Plus inhaling all the smoke from yet another fire made deep breathing really yucky at best. But in spite of all that it is still a blessing to be able to get out and run! It's a great day to be alive!!

Recovery / Cross training day

• started with an intense 40 minutes of spin at the gym followed by 20 minutes of core weights
• quickly home to get on a work call
• Then 4.1 miles to the cove and back at an easy relaxed pace 8:36 AP
• Still need to work in some AB exercise later

Speed work

• 6.25 Miles
• 5x.5 Mile at 6:40 Pace
• .25 mile rest jog between
• warm up and cool down

13 miles up Butterfield Canyon + trail run

MLR day + taper for Hobble Creek Half on Saturday

• 10 miles total up and back on Rose Canyon Rd. 
• Took it pretty easy up and kept close to 8 on the way down
• Didn't want to overdo it...especially since my PF is sore from Saturday's mountain run! 
• Happy Day!!! 

Easy taper day

• Felt so good...ran 3 on the TM at the Sorenson Rec Center
• Followed by spin
• followed by core and ab work
• Foot (PF) is feeling much better today!
• Yeah!! 

• 4.5 Total Miles
• Warm up cool down
• 1 mile at 6:40 Pace in the middle
• Felt good on foot!
• Taper for Hobble Creek on Saturday!! 

3 Miles on Emiline and back

• Easy warm up pace
• speed play (farleks) on the way back
• Hobble Creek Half tomorrow!!

Love the view!  BEautiful race.  Well organized and since I love pineapple I liked the finish line food.  I could tell at about mile 10 this wasn't to be a PR day for me...but this is one I would come back and do again. 

Little early morning easy paced bicycle ride to keep loose...don't usually do this on Sunday, but made an exception today since I didn't have any early morning church meetings. 16 miles up and back Butterfield canyon part way...1:07:00

Easyish run on Monday up Emmeline to Blackridge then out to Juniper and back

• 6.13 Total Miles
• 52:59 Total Time
• 8:37 Average Pace
• Faster finish the last 2.13 miles 7:55, 7:37, 7:11
• Felt pretty good...PF a little sore from the harder run on Saturday

Rose Canyon Rd...all up hill the first half then back down

• 9.9 miles
• 1:25:01 Total Time
• 8:37 AP
• downhill miles were all between 7:20 and 7:52
• It was so awesome to have some clean air for a change!  Actually had some blue sky and could see the mountains across the valley. Smoke cleared, humidity up, rain coming today they say. 

Speed work on the TM at RLS Rec Center

• 2 mile warm up
• .5 mile coold down
• 3/4, 1/2 and 1/4 mile interval series with rest jogs between

4.25 Easy miles to the cove roundabout and back

First time on the new shoes...they felt good, but i'm really liking the lighter shoes! 

JRP - Long Run

• Total miles 16.5
• Warm up 2 miles
• Then went to intervals 1M Fast Pace (10k-HM pace) then quick jog rest followed by another 1M Fast Pace then 1M easy pace...then repeted for the full time. 
• Obviously speed is my focus right now...gotta get it up!
• Heel felt really good after and through the weekend.  I'm thinking I may just go with my Gel DS Racers (light shoes) for the SGM.  Of course by then I may need a new pair. 

RL Sorensen Rec Center/TM miles

• 7 miles total
• 2 mile warm up
• 4 miles at 7:35 (my goal MP is 7:37)
• 1 mile cool down
• Great core/abs workout 

MLR today:

• 10.1 total miles up and back on Rose Canyon Rd
• 1:31:00 total time
• AP 9:01 min/mi 

No running miles today

Did do 60 minutes of spin and intense core/ab work

Speed work

• 9.25 Total Miles
• 2.50 warm up miles
• 8x600M at 6:40 min/mile pace with 2 min recovery
• cool down
• incredibly great conversation with Kelli today...yes...made the time fly by! 
• Great conversation about our running years so far, injuries and prep for St. George...Thanks!
• PF - heel feeling pretty good today post workout.  A little soreness, but not painful. 

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

Taper

• Little maintenance run this morning
• Started with one full hour of early morning spin!  Got the legs and myself jolted awake!! 
• Weights - upper body only today (bi, tri, shoulders, back, chest)
• Abs -
• Home for a call then out for a quick jaunt.  Felt good...foot feeling good too. 

Last significant run before the SGM in less than 4 days!!  Ran up Rose Canyon Rd 3 miles (by Moon Ranch from my house) and back + a bit for 6.56 total.  The first couple of miles were warm up then built up to MP for the remainder. 9:10, 8:42, 8:40, 7:32, 7:21, 7:46, 7:24.  Felt good...second run on the Adidas Adizero Temp 5s.  Slight right knee soreness i haven't felt before...could be the new shoes...may have to quickly find a pair of DS Racers :)    

Gorgeous morning!!  57-60 degrees throughout...from my personal weather station http://www.wunderground.com/weatherstation/WXDailyHistory.asp?ID=KUTHERRI1

Pretty close to the same temperature as Brookside near the SGM start this morning... http://www.wunderground.com/weatherstation/WXDailyHistory.asp?ID=KUTBROOK4

...and from the town of Veyo... http://www.wunderground.com/weatherstation/WXDailyHistory.asp?ID=KUTVEYO1

...and from Dixie State College in St. George... http://www.wunderground.com/weatherstation/WXDailyHistory.asp?ID=MCMP21

4.25 miles on the treadmill today...taper away...driving me crazy right now to not go more.  I don't ever remember being this stir crazy! 

Warm up then 2x1mile intervals at 5k pace...good, hard, short output :)

No running tomorrow...maybe a nice bike ride...mostly resting the legs...

Glycogen depletion on Friday morning...followed by more carbs!  Just not candy corn!  Maybe some chocolate covered cinnamon bears ;)

No running today...complete rest day! Going stir crazy!

Australian Carb Loading - have done this for my previous three marathons as well.  Morning before the race (24 hours) a short glycogen depletion run consisting of warm up, stretch and short high intensity running.  I did a slow jog up to Butterfield Park and was going to run on thier grass, but it was soaking wet so I went back down to the Middle School field since they were out on Friday (parent teacher conf the day before).  I walked it off and it's about 250 yards across so I did pickups down and back of about 200 yards each x 16 then walked home and stretched good.  Followed by carb loading, which got off to a slow start...late breakfast and minimal lunch (jamba juice) as we got on our way to St. George around 1:30 PM.

15.6 miles on the bike up Butterfield Canyon and back...just wanted to loosen up the quads and calf muscles.  Pretty up the canyon and temps were awesome!

5 mile recovery run around rose crest...nice easy pace with a few stops for stretching...think my average time was around 10:30/mile :) gradually feeling better...but still a bit stiff. 

What to do next???  Halloween half is expensive this year $70!  Seriously???  Perhaps the Snow Canyon Half 11/3. 

Spin bike 30 minutes

Upper body weights and ab work (abs are surprisingly sore after the marathon)

2 miles on the track

TM - 4 miles - still recovering...easy miles

8 miles up and back on Butterfield early in the morning.  Took it easy and stopped to stretch...look at deer...listen to the turkeys chattering...took some great pictures with the iPhone.  Just a nice and easy recovery type run.  Making up for my lack of running on Saturday.  Gorgeous day and a GREAT DAY to BE ALIVE!!!  Snuck this in before everyone at home was awake...except my youngest :) Then home and off to church meetings.

Temps in the high 30's - 42 degrees back at the truck when i fiinished. 

Early morning spin class - kicked it hard! Then ab work and jump rope for 25 minutes followed by 2 miles on the treadmill and core weight work out.  Felt good today! 

10 miles out and back on Rose Canyon Road today.  First couple of miles are always a warm up and the first 5 are almost all up hill...then comes the downhill payoff!  Total time 1:24:05 with around an 8:30 Average Pace.  Temp was 38 at my house when I started and 41 when I finished.  Probably a little cooler in the canyon especially with the head wind on the way up.  Beautiful crisp clear fall morning!  Love it!  Legs and foot all feeling pretty good. 

Taylor Creek Canyon - Kolob Canyon.  Hiked this beautiful trail with all of my girls and the Taggart family (minus Taylor of course).  Gorgeous hike in October with some unbelievable colors. 

Ran 5.22 miles in the morning from the house/condo in Hurricane out and back on the highway.  It felt soo good, temps were nice and the sunrise was beautiful.  Then it was off to Zions and our hike to Angel's Landing.  What a beautiful place and well worth the hike...5 miles round trip and we ran the wiggles and pretty much all the rest of the way down to the lot. 

5.25 miles on the TM followed by ab work out.  Wanted to do more, but started to late and ran out of time.  2 Mile warm up then 3.25 at around half marathon pace or 7:13/Mile

4.25 Afternoon miles from home around the turnabout at the cove and back.  8:24 Average pace. 

1.5 mile warm up on the treadmill at 8:34 /mile then into spin class for a butt kicking hour of riding!  Oh ya!!!

Missed yesterday so today was SPEED work day!  Felt so good!!  7 miles total on the TM at the rec center.  2 mile warm up followed by 10X1/4 mile repeats at 6:44 M/Mile pace with 1/4 mile off at 8:20 M/M pace in between.

Core/Ab workout after.

It's a great day...and also a sad day as this is the last day for my boss, mentor, friend at work for the last 10 years as she moves on to the next opportunity in her life...loved working with Anya Lewis!  NOT OVER!!  :)

9.75 miles up and down Rose Canyon Rd today with Scott Stoddart.  Nice and cool :) 8:37 AP. 

Registered for the Snow Canyon Half next Saturday!  Can't wait...for now it is still my favorite half marathon to race. 

5 miles on the TM - 2 mile warm up at 8:20 pace last three at 7:30 pace

60 minutes spin class (25.1 miles)

Abbs workout/ core weights (mostly lower body)

5.4 mile loop on Emmeline and Rosecrest today.  8:39 AP

3 easy miles in the neighborhood with my daughter Ali.  She's going to run the Snow Canyon 5k on Saturday while I do the Half.  She was breaking in new Asics Kayano 18 shoes...went to RunGr8 in Riverton and Blake did a fabulous job with her. 

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!