The Comeback Trail

Good miles today.  Ran with Marcie, we started at SCHS and ran to the lower Ranger station in Snow Canyon.  Then we looped through Ivins and Santa Clara, came out on Sunset Blvd and back to the school.  We also did a 1 mile cool down on the track, I was excited to see the track open again, YEEHAW!  We just took it nice & easy today, Avg pace was 7:49.  Most of the run was slight up-hill with some rolling hills.  Marci, great job today, I think you have been smart to lower your miles just a pinch this week.  The run looked very easy for you, with a ton of energy to spare! 

Snow Canyon park run.  Ran with Marcie, 14.01 miles.  We did see Clyde & Dave for about a second.  Overall pace was 7:27, mostly easy miles but we did run 5 miles in the low 7's, with a couple in the upper 6's.  I was thinking 18 at the start of the week for my long run.  I decided to cut it short, legs a little fatigued.  I figure it's better to live to fight another battle. Will take Sunday off and let the legs freshen up.  78 was the goal for the week, 74 will have to do.  Have a great weekend. 

Nice and slick today!  We actually had some snow and ice in St. George.  It was a slow going run, 10.3 miles, avg pace was 8:28.  Not alot of time to report, it's my wife's B-Day today!  Headed out for a nice dinner and yes a big piece of CAKE!! 

Well, I decided to run a little harder today.  Ended up doing 15 miles with an overall average of 7:15.  My first mile was 7:30, which was my slowest.  Most miles in the low 7's with a couple of upper 6's.  It was nice with no ice!  I don't know how you North folk do it, were not worthy. 

A.M.  Did the big Santa Clara loop.  Just took it real, real easy.  After the run, I ended up doing my Elliptical hill workout.  I did not do this last week and feel my recovery on the legs was slower, it seems to really stretch the legs out.  Total workout was 8.1, but I always minus 1 mile.  I am planning on running another 6 tonight, well see if time permits.

Ran with the club tonight.  We had another good turnout.  I decided to get some extra miles in, so I ran from my house to the running store, 4 miles.  I ran the first part of the run with the Wild Bull, it was Awesome to see Bill out running so well.  Steve, Dave and I extended the run, while the rest of the group headed up sunset.  Most miles were in the low 7's, with a 3 mile stretch of mid to upper 6's.  Total miles for the club run was 10 miles, avg pace 7:10.  My warm-up was 4 miles, avg pace 8:04.  Good miles tonight, always a good run with the club!

Nice easy miles today.  Ran with Marcie, 10 miles from SCHS, into town and back.  Good run with an avg pace of 8:08.

Club run today.  Clyde, Dave, Steve and Myself, met at Dave's.  We ran a loop through Washington fields, over by Sand Hollow Res, back through Washington to Dave's.  This run had a ton of up-hill sections, some pretty steep.  The hill going up past the Purgatory, makes the Veyo hill seem like a day at the spa.  I hit 80 miles in a week for the first time today!  My legs were very, very, fatigued through most of this run.  Real glad to be taking Sunday off!  I ran with the fast fellas through the first 8, met them at 11 for water, then pulled a solo from there on in.  Those 3 are really amazing runners, it's fun to watch them go!  The plan was for 20.  I ended with 18.5, I decided my legs were fatigued enough, I would be asking for an injury if I kept going.  I ran 18.5 and walked the last 1.0, Steve was nice enough to give me a ride the last .05.  I think I made a smart decision to shut it down, I felt fine with my energy and breathing, but my legs were thrashed!  I was still happy with the run overall and feel I had a good week of training.  Avg pace for the run was 7:46.  Now I am headed to SLC to watch the Jazz thrash the Bulls, (I Hope). 

Ivins loop with Marcie.  Good run today, starting to warm-up a little.  Legs felt very good, was a little worried how I would feel after my run on Sat.  We took it pretty easy with a couple of faster miles in there. 

Evening run tonight.  Holy Cow, the weather was sure NICE!!  Good 13 mile run tonight.  Ran through Santa Clara, down to Sunbrook golf and up to the running store for some water.  Steve was real busy, thats because he runs a good business. Saw one of my neighbors at the bike shop next door and talked for about 30 min.  I was going to go 15 tonight, but short on time after my Bull session.  Ran home from the store for a sweet 13 miler.  Avg pace 7:37.

EZ miles today.  Will do 1 more ez run tonight.

A.M. I did the Hill Elliptical workout.  I figured my legs needed a break so I turned to some cross training.  This is not an easy workout, it kicks my butt on the hills!  After the workout I went to Dance practice, yes Dance practice!  My daughter is on th SC Eshelles and every year at there dance review, the fathers get the opportunity to be humiliated!  We get to dance in front of the entire gym, YEEHAW!!  Oh well, it gives everyone a good laugh at our expense.  I am planning on the club run tonight, then out for a awesome evening with my very very awesome wife Colleen!   Happy Valentines Day!!!

P.M. Club run tonight. No time to enter but total miles were 10.0, with 4 tempo miles.  Tempo miles, 1-6:08, 2-6:09, 3-6:35, 4-7:19 (Big up-hill).  Total average on the run was 7:06.  Off to the movies, Yeehaw!!!!!!

Good recovery run with Marcie today.  It was kinda cold, so I had 2 long sleeve shirts and a hoody.  With all the clothes on, I could of hit the Clydesdale division today.  All miles were nice and easy, with an average pace of 8:01. 

Club run today,  great turnout.  My wife (Colleen) drove us out to Utah Hill, (Thanks, Babe)!  It was a little chilly 27 at the start.  We ended up droping people in a few spots, First we dropped James Holt at 4 miles out.  Our next drop was Dustin, 12 miles out.  The rest of us got out at 16, except Dave, I think my wife dropped him somewhere near Vegas!  We had a big group at the 16 mile drop.  Steve, Marcie, Hayden, Jody, Aaron (new to the area from Michigan), his friend John also from Michigan, Linda and Myself.  The run started out downhill, (which was nice).  The good thing about this run is, you feel like you out in the middle of nowhere (you are)!  The scenery is very cool, (especially with the sunrise)!  The only downside is not alot of shoulder, so dodging cars is part of the run.  Warmed up the first mile, then had a pretty good stretch of tempo.  There is a decent amount of up-hill towards the end, (not horrible though),  Then a few rolling hills to finish.  The best thing about the whole run, was Colleen surprising us with fruit, yogurt and water, (THANKS A MILLION)!  Another very fun run with the club. Our miles were as follows.

1. 7:16

2. 6:36

3. 6:17

4. 6:17

5. 6:33

6. 6:21

7. 6:54

8. 7:11

9. 6:45

10. 7:15

11. 7:20

12. 7:40

13. 7:35

14. 7:29

15. 7:56

16. 7:41

1 hr elliptical hill workout.

Elliptical 50 min, hill workout.

Elliptical hill workout, busy with 2 a day dance practice this week.  Should be back on normal routine next week.  Hope I don't lose too much fitness.

Treadmill for 2 miles and Elliptical for 10.  Had the end of the year dinner for Eshelles tonight!  It was held at Rococos and the food was delicious.  I had 2 pieces of cheese cake, it's worth the extra 2 miles to me.  Getting excited to get back on the normal routine Monday!

Dance practice!!!  Very intense, will be making this part of my Ogden training!!  Starting to get my kicks and headstand down!!

2 treadmill miles, 5 elliptical hill workout.  Back in full swing monday!

5 miles, very easy, very painful!  No gps, just ran don't know my average. 

Elliptical Hill workout. 

Ran with my good friend Bruce Rea.  We did alot of talking and just took it easy.  I ran with a pain pill tonight and it worked pretty good, except they make me sick.  Getting a cort shot end of this week, then will be good for another 3-4 months.   Avg pace 7:58

Elliptical hill workout for 1:10 min!  I pushed pretty hard tonight, trying to get that heart rate up.  When the X-man MTN Goat, tells you to get the heart rate up you do it. Thanks, Brent!  (Oops, this elliptical workout was last night.  I posted the wrong date!)  2/27/08 P.M.

2/28/08  13.0 miles on the Elliptical, hill workout again.  Wanting to get back on the road, just trying to stay in shape until it happens.  Total workout time 1 hr.

I feel pretty cheesy posting these high miles in cross training and being up on the mileage board! Sorry to you bloggers who are kicking my butt in real miles ran. 

Nice easy miles today.  Ran with Marci, we did the loop through Ivins.  Felt good to run again and the weather was perfect.  Tis the season to run in Sunny St. George!