The Comeback Trail

Ran with the club today, Bill, Steve, Dave, Ruth and myself, what a great way to start the New Year!  We met at Steve's house in Washington Fields, 8 am.  We Started out nice and easy, first 3 miles about an 8:15 pace.  Bill had that same dog gone back problem! what a trooper Bill is even trying to run.  Had to turn back after the first couple miles.  I hate to say it old buddy, but it may be time to let it rest for a couple of weeks.  Ruth turned to go back at about 3 miles, she was really running good! Dave, Steve and Myself ended up getting 11 miles in.  The last 6 miles were pretty fast for me, slow for Dave and Steve.  But we ended up averaging in the mid to upper 6's the rest of the way in.  I love to be able to run with such great runners, thanks to the running club.  I hope everyone has a very good and happy New Year!

A.M.  Started off with a 2 mile warm-up, high 7's, low 8's.  After that the real fun began.  Hill sprints, there is a hill by my house about 200 yards long.  I ended up doing 10 sprints up and jogging back down. You just gotta love sprinting in the morning!! Ended up with an additional 2 miles of cool down, high 7's, low 8's.  Total workout 6 miles, pretty good workout for me.

P.M. I decided to do a tempo run tonight. I ran from my house up to Red Mtn Spa, all rolling hills. Here are my times.

Mile 1- 7:14

Mile 2- 7:08

Mile 3- 7:24 (All Uphill)

Mile 4- 7:12

Mile 5- 7:09

Mile 6- 6:46

Ended up with .25 to cool down at the end.  Then some stretching and having Steve Starley over for a massage tonight.  Overall a good running day for me. 

A.M. 5.5 easy miles on the treadmill. Did my core workout first, this takes about 30 min.  Decided to take it easy  after the speed workout yesterday.  I got a deep tissue massage last night and the legs feel great.  Planning on running with the club tonight, if work will allow it. 

P.M.  I was going to run with the club tonight but too busy at work.  I got off late and did not feel like running.  If not for the blog I would of bagged it tonight, it's cool to have so many people to motivate you, Thanks!! Ended up doing 6.5 easy miles, overall pace 7:46.  The entire run was a struggle, but very glad i did it once I was done. 

A.M. did 5.5 miles on the Elliptical.  I only count 4, I have no Sasha science to back the reason for only counting 4, just winging it. Also did my core workout, 30 minutes.

Noon: Skip out of work for a couple of hours, did 12.5 miles.  I ran down the marathon course, mostly downhill but a big head wind until 1.5 miles from town.  Low 7's, uppers 6's, with a 1.5 cool down.  My overall average was 7:15, I'll take it with the head wind.  Everyone have a GREAT weekend!!

Got up at 5 am,it was raining cats and dogs.  I was going to run with the club at 7, but figured it would be cancelled.  Decided to go to work for a couple of hours.  When I got home I was going to hit the treadmill but the rain had stopped, so I hit the roads instead.  Ran from my house to Sunbrok golf course and back.  The total run was 6.5 miles, all easy avg 8:05.  My legs were very tired from the miles yesterday and another big mileage week for me.  I am going to just  maintain 70 per week until my legs, mind and body get used to it, then I will try and jump up a little more.  Well, I hope everyone has a great weekend!

A.M. I ran the Santa Clara loop twice, I was planning on 3 loops for 15 but got a little side tracked.  About 1.5 miles into my run, I was on the running path that runs along Pioneer Pkwy.  Theres a tunnell that goes under the road, when I got to the other side there was a motorcycle lying on it's side in the bushes.  My first thought was, oh crap! someone ran off the road, went through the Lava field and crashed.  I stoped and looked all over for a hurt person but found nothing.  An older gentleman showed up about that time carrying a flashlight, we did another search and found nothing.  I continued on my run through Santa Clara.  After my run was over, I headed back to where the motorcycle was to report it to the Police.  Just as I got there an officer showed up, I guess the older guy had already called.  I ended up helping the officer get the bike back up to the road.  Other than that just another day of miles. Ended up with 10.1, at a nice easy 7:38 overall pace.  Planning another run this evening, to get the 5 I lost.

P.M. I needed to buy some more GU, so I ran from my house to St. George Running Center.  It's almost 3 miles to the store, mostly uphill.  I got to the store, shot the breeze with Steve for a bit and headed home with my box of GU.  It's always fun to visit with Steve, this was a fun run.  Total miles 6, including a 1 mile cool down.  Average pace 7:25.

Lucky to get the miles in today, no morning run had to be to work early.  I ended up running after work, ran from my house up to SC Pkwy, then back to my house, thru Ivins and Santa Clara, then back home.  Mostly easy miles, with a 4 mile stretch of faster miles in the middle.  Average pace on the run was 7:41.  I was lucky to get it done today, almost said the heck with it.

A.M. It seemed a little colder today, I ended up doing 6.2 miles.  Ran from my house to Red Mtn spa & back.  Mostly rolling hills, took this run very easy, 8:10 Avg.  I am planning on one more run tonight.

P.M. Ended up getting 5.1 more miles in.  I did the same run as the morning, but ran a bit faster. First 3 miles upper 7's, next 2 upper 6's.  After the run we went to the SC vs Hurricane b-ball game.  My daughter is on Eshelles and they danced at halftime,they were AWESOME! I may be a tad bias, but really it was fun to watch. Oh, by the way SC won, if anyone cared to know. 

Club run tonight!  What a great turn out!  Dave, Steve, Dustin, Bruce, Alan, Marci and Myself.  There were a few others but I didn't catch there names, Sorry!  We started at the running store and cut over to SC Pkwy, Thru the baseball fields and down to Sunset.  Bill and Dustin headed back to the store up Sunset, Dave, Steve, Marci Alan, and Myself countinued down to Sunbrook golf course.  Marci cut off just before the course.  The rest of us ran up thru Sunbrook back to Sunset blvd and to the store.  Well except Super Dave, he went the extra distance as usual and took the long way back, great job Dave!! Most of the miles were in the low 7's, with a couple lower 6's and a few in the upper 6's. Total distance was 10 miles. This was a very fun run tonight, I really appreciate getting to run with the club, Thanks!

A.M. hit the elliptical for a nice hill workout.  8.2 miles registered, but I always minus 2.  This workout seems to work good for me, especially toward the end of the week.  After i am done, all my muscles seem nice and loose.  Also did 30 min of core workout.  I am planning on a nice easy 5 tonight.  To anyone interested, Hooper planned a run on the Painters course, tomorrow morning at 7:00.

Ran with the club today. We met up at the Dixie Center and ran the Painters course.  Started out nice n easy, first mile in 8:03.  After that we picked it up a bit and ran in the low 7's and upper 6's, the rest of the way.  After we finished, I needed a few extra miles to hit my mileage goal for the week. Dave Holt encouraged me to, Git R Done!  So we headed out for another 4 miles, very nice run, great conversation.  I felt like I was really taking it easy, but we still averaged in the 7:20's,( I know slow for most but good for me), for the 4 mile stretch.  I guess thats what happens when you run next to a great runner like Dave, he just kinda drags you along.  Thanks for helping me hit my miles, Dave!  Total miles, 17, overall average pace, 7:16.

A.M. Ran 10 miles with Marcie J today, hey that rhymes. We startred at SCHS and did a loop that took us through Ivins, then back to SC Pkwy and back to the school.  The first 5.5 miles are a gradual uphill climb, then the last 4.5 are rolling hills. Not the easiest run out there, but always a decent workout.  I put 7 easy miles and 3 marathon pace, although 2 of the easy miles were close to marathon pace.  When I run with people who are faster than me, I always seem to do better, it makes it easier.  Our overall pace was 7:33.

P.M. Treadmill workout.  I was watching the Jazz vs Bucks game, so I decided to knock out a few more miles.  I did a program, that alternates between a 5% incline and 1%.  Ended up with 7 miles, total time 1 hour.  As for the jazz, down by 1, but still alot of time.  Go Jazz!!

A.M. Ran 10 miles, ended up running around the area I live in.  One of those runs where you go here, then there, and pretty soon you have gone everywhere.  This was suppose to be an easy day, but I just had no energy! I struggled the entire run, legs were heavy and I felt like a Big Old Nash Rambler.  But the bright side, I did get the miles in avg pace was 7:51. 

P.M. 5.1 more easy miles, average pace, 8:11. 

A.M. Very nice 8 mile run.  MarcieJ and I met at SCHS. We ran through Santa Clara, back down to Sand Hollow aquatic center, through Country lane estates and back to the school. We ended up with an average pace of 7:30, with 3 faster miles. This was a good run for me, I love mixing a few easy miles with some faster in between. Thanks for the run Marcie, always easier when you run with someone better than yourself! Still debating on 3 more tonight, will see how I feel later.

A.M. Elliptical Hill workout, 1 hour.  Elliptical registered 16 miles, will only cont 5.  I know these are not the same as running miles, but it really helps me to loosen up.  I have been doing the Elliptical once a week and it seems to refresh my legs, with no impact!  Also, did my daily Ab and circuit weight workout, 30 min.  Planning on running with the club tonight, YeeHaw!!

P.M. Club run tonight! We had a pretty good group tonight.  Dave, Dustin, Steve, Marcie, Ruth, Bill (Bull), Tom, Ron and Myself.  We did our usual run, but cut it to 7 miles instead of 10.  Everyone sounds pretty excited for Painters! Had alot of fun, with some good talking and a few fast miles.  Not sure what kind of time I should be expecting at Painters, this will be my first race since I started running, with no knee pain!  Whatever it is, i am going to have some fun!!

This has been a fun weekend!  Thanks to Kendra &  Steve for throwing a great party.  It was nice to meet some of the fellow bloggers.  Now on to the race! Last week I was thinking anything under 1:34:00 would be fine.  The only other half I have run, was the Trail River Run,  my time was a  a 1:38:50.  Then the running club guys said I could go under 1:30:00,  Steve Hooper offered to pace me, I really want to thank Steve for this, he sacraficed his time to help me out! Thanks a million Steve, your always thinking of others before youself.  We started off hitting the first mile in 6:39, a little fast but felt ok.  Mile 2 slowed a little to 6:44, at this point it was Steve, Ruth & Myself together.  Mile 3, back to 6:38, still felt good.  Mile 4, 6:44, still all systems go, running with Steve & Ruth.  Mile 5, slowed a little here, some of the uphill section, 7:05.  Mile 6 back to 6:45, Ruth was starting to really look good and I felt she was going to have an awesome run.  Mile 7, 6:49, still keeping a good pace, Steve, (barely breaking a sweat, was keeping the pace movin right along).  Mile 8, 7:04, Ruth has made a move and is starting picking up the pace, I was starting to feel the effects of the race at this point.  Mile 9, I slowed to a 7:12, Steve was really trying to get me to pick it up, but at this point I am running on empty!  Mile 10, 7:04, picked up a little, but really just trying to stay relaxed and keep moving, Steve, still doing all he can to keep me going, I think he was ready to throw me on his back at this point!  Mile 11, My slowest of the race, 7;19, I was just trying to save enough to finish, really not too dissapointed, 2 months ago a 7:19, was a real fast mile for me, so I felt pretty good to hold this being totally exhausted!  Mile 12, was able to drop back to a 7:06, just trying to run with Steve.  Mile 13, another 7:06, Steve really trying to get me to finish strong!  I was able to sprint the last l00 yards.  I realize the course was a little short, but all in all still real happy with the time.  And Ruth, "Holy Cow", u are my hero!!  a 1:26,  WOW!!! Thanks again Steve, you are one cool dude!!  I feel, this gives me a good building point, to get ready for Ogden. 

10 mile run with Marciej.  We ended up taking it easy today, although after mile 6, the run felt hard.  I guess I am feeling the effects of Painters.  Marcie, on the other hand, was feeling awesome!  If today would of been Painters, she would of proved Sasha science to be correct, (timing is everything)!  It was real nice to have someone to run with today, no way I would of been able to get 10 in. Thanks,  Marcie.  Avg pace 7:54.

Ran 5 more miles tonight, all easy.  I ran with my good friend Bruce rae, some of you know him, Dustin and I have been trying to get him on the blog.  I left the Garmin at home! nothing but good conversation and a nice easy pace, sometimes you just need to break it up and go old school!  Good overall first day of running after Painters, no soreness at all, YeeHaw!!!

Today was a treadmill delight, NOT!!  I ended up on the beast for 1 1/2 hrs, showed 11 miles, but I will count as 10.  Took is pretty easy, but ran a little faster the last 30 min.

Good run today!  Ran with MarciJ, ended up doing 12 miles.  Started at Schs and did our loop through Ivins, down Sc pkwy and back to the school.  We both felt good today, had a few miles in the low 7's but overall took it nice and easy, avg pace 7:43.

Got out a little later than usual, just wanted to sleep!!!!  I did manage to get 6 real nice easy miles in.  Left the GPS at home, took the Ipod and just chilled, nothing but me and the open road.  I did my run up SC pkwy and back to my house.  The cool part was a nice, light, steady rain, then a few small snowflakes.  Planning on running with the club tonight!

Club run tonight!  Great run, lots of people showed again.  The "Wildbull" was back roaming the range!  Bill, very, very, happy things went well for you tonight.  Lots of good conversation and our usual laughs.  Ended up doing 10 miles, ran the last 3 with Steve and Marci.  I am excited Steve is starting to put the miles in again, he is like a ticking bomb right now, just waiting for a race to explode!

Did my usual run up SC pkwy, rolling hills.  Very easy miles, avg pace 8:08. After the run I decided to do some cross training.  Ended up doing a hill workout on the elliptical, total miles 4.25.  Legs are feeling a little tired, with my long run still to come tomorrow.  This will be a good test to see if the legs are recovered enough to put a good run in tomorrow!

Saturday club run,  we ended up with another good turnout! Rolled out of bed around 6 and did my circuit weight and ab workout.  We met at the running center 7 o'clock and headed up just above the Veyo hill.  I was excited to run on the marathon course again, it's been a long time.  When we started running it was 25 degrees, brrrr for us southerns!!  The first few miles were all uphill, the dreaded run through Dammeron Valley.  Miles 1-3, 7:19, 7:21, 6:59.  Actually the pace felt really good with alot of conversation.  Miles 4,5,6, all upper 6:40s.  I was running with Dave, Steve and Ken at this point.  Steve and Ken pick up the pace and went ahead.  Dave and I stayed back, of course Dave is still in netural at this point, just enjoying the scenry!  Miles 7, 6:30, mile 8, 6:28, mile 9, 6:30, surprisingly I still feel very good, thought my legs would be alot worse with my mileage rising this week.  Mile 10, 6:45 and mile 11 slowed to a 7:03 (Winchester Hill).  At this point I told Dave I wanted to catch Steve and Ken.  We ran the next 2 miles right at 6:20, very fast for me, Dave still in netural, I think he was actually running backwards and juggling!  Steve and Ken had also picked it, we closed the gap a little but I could tell I was not going to catch them and backed off a bit.  Mile 14, 6:42 and mile 15, 6:38. I was very happy with this run, even though alot of downhill, the run was at the end of my highest mileage week ever.  It was a blast to run with the club and alot of fun to run with Dave today.  Overall pace was 6:45.  Kudos to MarciJ, for coming on the run, only girl who showed and she ran great as usual!  I am just shy of 80 for the week, not sure if I will go and get the 1.3 I need.  I feel good and maybe will not press my luck!!  Everyone have a great weekend!!

Nice weather today! Ended up doing 10 miles with Marci the Birthday girl!!  All our miles were nice and easy, avg pace 7:53.  I was feeling a little beat up after running the marathon course on the weekend.   

P.M. 5 miles on the treadmill.

I could not run early today because of work.  I ended up taking an extra long lunch and got 10 miles in.  I ran from my house to Sunset blvd, then up to Dixie drive.  I took Dixie drive all the way to Hilton drive, ran past all the car dealerships and over to Bluff St and up to my office.  The weather was very nice although ended up going through some nasty mud by Southgate golf course.   Avg pace was 7:49

MarcieJ and I started doing our tempo runs today.  We decided to incorporate our tempo runs into some longer mileage.  Total of 12 miles, with 6 of the miles at tempo pace is what we ran.  We started out with a warm-up the first 3 miles.  Mile 1-7:52, 2-7:59, 3-7:53.  We started the tempo run at mile 4, up-hill, pace was 6:55.  Mile 5, still up-hill, 7:15. The road starts to flaten out at this point.  Mile 6, 6:59, Mile7, 7:02, Mile 8, 7:03, Mile 9, 6:54.  We concluded the run with 3 more miles at an easy pace, 8:04, 7:42 and 7;53.  All in all a very good run and a great workout. Marcie, great job, thanks for the run!

Club run, but I have to head to a church b-ball game.  Details later.