Dare to be great!

Went running this morning with my neighbor Mark Ellison.  It was nice to be out with someone else as I have been pretty much solo since Chet moved.  We ran from his house and did the Ranches loop.  The pace was pretty easy.  My knee wasn't too bad this morning, but it didn't really hurt until 11 miles yesterday.  Hopefully it is just a minor thing and goes away soon.  We'll see how it will do on the long run on Sat.

Had car issues last night and didn't get to bed at a decent hour so I planned on running after my son's football practice which I help coach.  Long story short got stuck out way too late.  Just had my wife drop me off and I ran home.  I wasn't planning on running when it was dark so it was a bit sketchy because I was wearing pretty dark clothing.  Didn't get all the miles in I wanted so went a bit faster than my long run pace 7:35AP.  Felt pretty good tonight. 

Good run this morning with Mark and Jessica along the JRP.  Started at the inlet park and went north till we hit 9 then went back.  Pretty easy pace until the last 3.5 miles where we picked it up some. 7:21,7:30,7:27 The last couple miles actually felt pretty easy just trying to keep my form from falling apart.  AP for the entire run - 8:23

It was nice to run with a group as Jessica likes to talk so it helped pass the time.

7 miles around the hood this morning.  The run felt pretty good this morning.  Was planning on going 10 but couldn't force myself out of bed earlier than 4:45 to run.  It is going to be a long day at work so I will try to get some extra miles in when I get home.  AP 8:26

Nice run this morning, first time in a while I have done any speed work. I can tell my increased mileage has helped even though I have not done much speed work. Couple miles to warm up then 6x600 at 5k pace with a 90 second job inbetween. The pace for the 600's were 6:15,6:10,6:11,6:08,6:11,6:10.  It was still dark when I ran this morning so I could not see my watch I just tried to lock the pace into my legs.  I actually really enjoyed being able to push the pace this morning.  Finshed off with a couple cool down miles back to the house.  AP for the run 7:56

10 mile ranches loop with Mark this morning.  We took it easy the first 3 miles up the hill to warm up our old bones.  Finished the last 7 averaging around 8 minute miles.  It was supposed to be a recovery day for me and my legs were a bit heavy from the speed work yesterday but not too bad. 

Got a new package on my doorstep this morning. My new pair of Kinvara 3's arrived. I had to test them out on a short run around Liberty Park during my lunch hour.  First lap averaged 7:35 just trying to get a feel for the shoes.  Kept it pretty much the same the second lap until the last .25 or so then kicked it in to see how they did with some speed. AP for that lap 6:67. 

I have been running in my Altra instincts exclusively for the past 2 months or so.  I hope my that with alternating between the two and using the Kinvara's for more of the tempo/speed runs, it will be a good combo.  They did feel really fast so it could be a fun year to try some races in them.  I am thinking about running in them for tomorrows 15 miler.  Hope it is not too soon to go on a longer run with the new shoes. 

Great run this morning.  12 mile marathon tempo run with a mile warm up and 2 mile cool down.  Went by my lonesome from the house out past the high school then went to the inlet park where I went north on the JRP till the iron bridge then headed up 2100 N back home.  It was a nice loop.

Tempo miles were:7:06,7:15(red light),7:09,7:09,7:06,7:02,7:09,7:08,7:06,7:01,6:59,7:06, 

I wanted to keep the miles right around 7:10 pace.  I was feeling comfortable hard for most of the run until the last uphill mile up 2100 N to Redwood Road.  Really pleased I was able to keep the pace up the beast, but had to work for it.  AP for the 15 miles 7:20

It was my first marathon tempo run this cycle and it makes me want to believe it can happen at St. George Marathon if things keep going the way they are going.  If nothing else I'm sure I can PR easily the next half I race.

Went for an easy recovery run around the hood this morning. Took it pretty easy, went on a pretty hilly route this morning.

Nice peaceful run by myself this morning. Went to the highschool then up the hill into the ranches, up the parkway, to 73 west a  half mile then turned around and did it all over again in reverse. It was a good climb for most of the first half. Legs felt ok this morning. AP 8:16

Couple easy cheesy recovery miles before work this morning.  I have a good tempo run planned for the morning so trying to keep the legs fresh.  Pretty hilly run this morning around the hood and trails. 

Nice tempo run by myself on the JRP this morning.  Started at the iron bridge and went south on a out and back.  I like this stretch as it keeps my splits pretty honest, pretty much flat with some little rollers mixed in.  2 mile warm up to willow park 8:37,8:37: went into the 7 mile tempo trying to keep it around 6:50 ish. -  6:56, 6:51,6:53,6:54,6:47,6:42,6:42, finished with 3 miles back to the car, 8:06,7:57,7:29

Felt pretty good about this one.  I am going backpacking into the high country tomorrow for a week or so.  Hopefully I can get some trail runs/adventures in.  If nothing else I will get a lot of miles on my legs.  And with eating freeze dried meals I'm sure to drop some pounds.  I look forward to this time all year it is  so refreshing to get away and back to nature.

Packed about a 70 pound pack up to the backside of baldy on the face of Timp.  Got to the top dropped off the pack and ran back to the vehicle to get another pack loaded with water.  Legs were feeling it after this one.

Went up from our base camp up into the high ridges on the west side of Timp.  Much of it was either pulling myself up with vegetation or scrambling/climbing rocks.  Got done with the morning adventure and again ran back to battle creek to pump some water for our camp.  Just hiked around camp in the afternoon.  Good day, beautiful county, and a lot of animals around.

Went south from our camp.  Went exploring a little farther then expected but I like to discover what is over the next ridge.  Ended up without a trail in a jungle of oak brush.  Bushwacked my way up and through it for quite a while.  Made it back to camp and lounged around for a few hours then climbed up the ridge behind camp for the afternoon.  Feels like I ran 20 today.  Legs are hanging in there but feeling the climbs.

Woke up early again and went to the top of baldy then back down through the trees.  Got back to camp and loaded up all the stuff.  Pretty much a death march back to the truck.  Had to carry out too much stuff and all the trash.  Pack was probably well over 70 pounds.  Legs are doing fine but my shoulders are thrashed right now.  The pack out nearly "killed" my neighbor.  Great trip and can't wait to get back out there.  All the climbing and decending with the gear on my back should help with my hill running.

6 easy recovery miles from the house this morning.  My legs needed a recovery day yesterday and pretty much today also.  I threw in 10 100yd sprints during the run.  I have the week off work so I hope to get up in the mountains again tomorrow.

Woke up early this morning and I was on the mountain before the sun came up.  Went up the face of Timp again.  I was totally soaked by the end of the day, from the rain on the vegetation last night.  Got up pretty high again into the cliffs.  Enjoyed the sunrise and mountain air then bushwacked my way back to the vehicle.  Didn't have a GPS I'm guessing I went at least 5, felt like 15, with the vertical climbing.

PM:  Went to the JRP trail with my son, Spencer, we were going to meet up with the Fleet Feet running group but got the start time wrong.  Just a nice 3 mile run with him enjoying our time together.  Overall it was a great day. 

Another day in the mountains.  Went out with a work partner up and around the mountains around Strawberry. 

Went with Mark and Jessica for our long run this morning.  Drove up to SLC, parked at the Capitol and headed up to City Creek then up 1100N to Shriners then back to City Creek.  Ran up the canyon.  I have never been there before.  It was a really pretty run.  Didn't really push the pace on the way up.  Someone in our party was having tummy issues so we stopped fairly frequently at the potty.

Finally got to the top and enjoyed the run down the canyon.  With all my time climbing around in the mountains this week my legs were pretty fatigued to begin with.  It was great to get a good workout in on tired legs. 

Finished the run and was still feeling pretty good.  My legs are still doing great now.  Went from the run straight to the football game which I help coach.  It was a great day!

Went out bright and early this morning warmed up with 2.5 miles, then did 6x1000 repeats along the canal trail with a 90 second jog in between.  I wanted to keep my pace around 6:18ish.  It was dark out and I could not see the garmin at all so I tried to run by feel.

Pace for the 1000's: 6:29 way too slow, 6:26 trying to get the turn over going, 6:18,6:18,6:20,6:13 ended up finishing fairly strong, I had to turn around 90 degrees in half of them.

Finished off with 4 more miles in the hood around 8:25 pace.  Overall I am pleased with the run this morning. 

Out and back run on the JRT this morning.  Started at the inlet park and went North.  Pretty good run  on fairly tired legs to start.  If it all goes according to plan this should be my highest mileage week ever.  Only 2.5 weeks of hard training then the taper for St. George begins.  8:07 AP

AM: Couple easy recovery miles (6) around the hilly neighborhood. I have to give my stomach a 2 out of 10 this training cycle... blah.   It was a nice morning to run.

PM: Went with the guys from work to Liberty Park to run during our lunch hour. Just kept it easy still and did a few laps in the wood chips. 4 total miles.

Went out bright and early by myself this morning for an out and back run from the house. Hit the canal trail to the highschool road up into the ranches until I hit 6 then cruised back home. It was a fun run this morning. I was able to push the pace just about right for the  run this morning.  I ran the hills well and floated the downhills.  For all the miles I have been doing this week my legs have been feeling pretty good. 7:53 AP

I have a 17 miler planed for Sat. with 14 at marathon pace.  I want to save my legs for that.  I am opitimtic if I can complete that on a flat course with tired legs there just might be a chance I will hit my goal to qualify for Boston in St. George.  I need a 3:09:59

Had to squeeze this one in when I had time.  I was planning on running with the guys at work but my kid called me sick from school and my wife is off playing with her girlfriends this weekend so I had to head home.  Got in a recovery 5 miles around the hood before his doctor's appt.  Glad to have this one in the bank.