Cheesey bottom crust

Treadmill. Trying a different training approach so we will see if I fair any better with it. Mileage might be down but it never hurts to try something different. If it doesnt produce I'll just go back to what Ive been doing in the past.

Grapevine for a warmup then did repeats up the less steep hill. 90 sec at tempo effort with recovery jog back down. Back home for cool down.

1- .21 @ 7:16

2- .20 @ 7:34

3- .21 @ 7:13

4- .21 @ 7:25

5- .21 @ 7:27

6- .21 @ 7:19

Will see what kind of improvement happens with this workout over the next several weeks.

Upper Parkway. Easy jog after taking Ada on another bike ride/hike(4 miles) down the Hell Hole trail.

Meet up with Steve and ran though Washington then down towards the river trail for a warm up of 3.7 miles.

Then did 2(8t/2e) out onto the trail and back.

1 - 1.42 @ 5:39

2 - 1.37 @ 5:51

Same route back for cool down.

Had a drop for the first 1/4 mile on the first one and then had to make that climb at the end of the 2nd repeat. That would account for the first being faster and the second slower. Felt really good even though I was pushing.

Coral Canyon. Emily is wanting to try running so I went with her around Coral Canyon. Nothing fast but it was fun to run together for a bit. Ran 2 on my own while she cooled down and stretched.

Had a really good race today. PR by 2 minutes. Go team me!

 Wasnt sure how it would go having already done 2 speed workouts this week but the legs held together very well.

Went out at what felt like a good pace (trying to not look at the watch) behind 4 others and just held on for the ride. Got around everyone but Carl and we ran together until the volcano when he and another guy pulled away. The pace felt to fast for me so I just held what I was doing. Had some pretty quick miles down through Snow Canyon and felt good. I was working and the quads where starting to protest but held together well. Once we got onto the trail and hit some uphill I slowed but tryed not to panic too much and just kept working on the number 2 guy who was coming back to me. I caught him on the parkway. He stopped to stretch and when he saw me coming he tried to get right back running. Either he was already hurt or he pulled something when he did that cause he started limping. He stayed close for a little bit but fell back and I was on my own fighting the slight uphills through Entrada. I did glance at the watch through here and was supprised to see how quick I was still going as my legs where really tired and sore. Had a couple guys come blowing by me around mile 11 1/2 like i was standing still. I didnt see any bibs or chips so I figured they were bandits (turns out they were. A couple BYU xcountry runners). Kept going as well as i could until I got onto the track at the school, looked at the time and then sped up for the lap around the track.

Tired, a little sore, but very happy with the results today. Had a couple miles in the 6s but I was going as well as I could so Im not going to loose any sleep over it.

1 - 5:43

2 - 5:48

3 - 5:36

4 - 5:18

5 - 5:09

6 - 5:15

7 - 5:24

8 - 6:02

9 - 5:40

10 - 5:48

11 - 6:01

12 - 5:58

13 - 5:58

.16 - 54 sec (5:29)

1 hour on the bike while watching Sesame Street. Now thats some good tv. Different than when I was little but still good stuff.

Wow am I sore. Im sore in places Ive never been before from running. Arms, abs, shoulders. But I regret nothing. I knew all that really steep downhill would ask a price from my old body. Thankfully nothing is pulled or strained. This week will be an easy recovery so no speed work I think. 

Grapevine. Legs are still pretty tender so I went slow. Getting a little chilly out darn it.

1 1/2 hour on the bike. Took Ada for a bike ride up Grapevine then came home and rode the stationary for another 1/2.

City Wells. Felt better today but I shouldnt have gone as far as I did because my body was done at around 7 miles. My body sure takes its own sweet time recovering from downhill races. Saw something I havent seen before out on the trail. Other runners. What the...? 

Much thanks to all the vets out there! Especially my pops Sgt. Holt.

Treadmill. Took most of last week off after having the left hammy feel wrong on Thurs attempted run. Felt different today but not a hurt different. I think (hope) its all residual soreness/stiffness from the race.

Grapevine for warmup then hill repeats for 90 secs. with recovery jog back down. Cool down back home.

1 - .19 @ 6:58

2 - .20 @ 6:52

3 - .19 @ 7:03

4 - .19 @ 6:58

5 - .19 @ 7:10

6 - .20 @ 6:57

7 - .20 @ 6:55

Thought I did 8 but I only got in 7. Went faster than two weeks ago (by 20-30 sec on each one). Didnt realize it till I got home but I was only going for 80 sec instead of 90. Guess I didnt have my brain on today.

Treadmill. Tight in the hammys but no pulling so thats good.

Tempo work with Steven. Ran around Washington to the power plant for a 3.6 mile warmup. Ran 2(9t/2e) on to the river trail and back

1 - 1.56 @ 5:48

2 - 1.54 @ 5:52

Same route back for cool down.

First set was much more controlled than the last time we did this. Had to push pretty hard to keep on track towards the end of the second set. No hammy issues. Good workout.

Took the kids and "ran" the turkey trot 1 mile run. Had a fun time. Ran home through the fields, up the Costco road and down Telegraph. Decided to go a little quicker than normal (6:52) as I slacked off yesterday.

Treadmill. One of those days when it feels like your really working but your not even moving.

Grapevine warmup then 7 hill repeats. Had to come home the short way cause I was running late.

1 -  .2 @ 7:28 (trying to get the feel of it and went to slow)

2 - .21 @ 7:12 (ok)

3 - .21 @ 7:22 (losing focus)

4 - .21 @ 7:41 (lost focus)

5 - .21 @ 7:14 (focus coming back)

6 - .21 @ 7:08 (focused)

7 - .22 @ 6:57 (much better even though I was weazing like a 90 yr old smoker by the end)

Ran 1.3 in the morning with Emily then did 5 on the treadmill in the evening.

Treadmill. Slacked off and didnt get out this morning and by the time all the festivities where over it was dark out and I didnt want to brave the cold and stupid drivers. Speed work is not fun on the treadmill. 2.5 warmup then 3(6 min tempo/2 min easy) then 2.5 cool down. Took way to much effort to finish the first set and I knew the next 2 where going to be ugly. They were but I finished and its over.

Parkway with a small extension up Millcreek. Took it easy and enjoyed the nice weather and tunes this afternoon. Decided to hit the "super" sales this morning at 12:00am at Walmart. That was interesting as Ive never done the Black Friday thing before. I was suprised at how well everyone behaved. I was expecting to have to beat up on some old ladies or white trash from Hurricane to get what I was after but not so. Just lots of people to dodge around.

River trail/Stone Cliff. Meet up with a lot of the club for the first time since before the marathon. Fun running with the guys again. Didnt take the watch but it felt like we kept a decent pace for the whole run.

Millcreek to the Sand Hill turn off then along the base of the hill to the pump station. Easy pace and it was chilly out.

Grapevine warmup and cool down. 8 hill repeats at tempo effort.

1 - .21 @ 7:23

2 - .21 @ 7:16

3 - .21 @ 7:13

4 - .21 @ 7:18

5 - .21 @ 7:11

6 - .21 @ 7:11

7 - .21 @ 7:13

8 - .21 @ 7:08

Pretty good workout. With the exception of the first one I was right about where I should have been.