Dare to be great!

With all the sounds of lightning, thunder, and rain last night I was nervous.  Got up at 5 to get ready to go run and the lightning was still hitting pretty hard.  I was discouraged and thought about trying to get in the run later, but that never happens so I had to do the unthinkable and head to the gym to run on the treadmill.

I was planning on a 14 mile tempo run.  Warmed up 1 mile in 8:33, then straight into the marathon tempo run.  Placed the treadmill on 7:13 pace and cruized along.  Tried to stay positive the whole run.  Had some discouraging thoughts at mile 9 in the run so I upped the pace to 7:08.  Take that brain.

After that mile I backed it back to 7:13 until the last 2 miles when I dropped it back down to 7:08 pace and raised the incline.  Cooled down 2 miles at 8:27 pace.

Overall I am very pleased with this morning's run.  I was able to finish strong and complete the tempo on my highest mileage week ever without any goo's or anything.  With tapered legs and downhill and fuel hopefully I can make it happen at St. George.  Legs feel pretty good now.

Took my son on an imprompto camping trip. Got set up late and slept in the back of the pathfinder. Woke up early this morning and went out for some exploring/hiking. We probably went 3 or more miles in the mountains.

Ate alot of food later for our Labor Day BBQ. Walked a mile with the wife to try to work off some food.

Went from the house up into the ranches. My poor tummy did not appreciate the ice cream and cake/BBQ as much as I enjoyed it last night. I thought about throwing in some speed work this morning as I missed it yesterday but my legs were tired and it was an effort to get any speed out of them this morning. I did not want to injure anything so I just went with what they gave me. 8:10 AP for the run.

Couple laps around Liberty Park with the usual guys from work. Just kept it at recovery pace except for 4 100yd sprints in between. I did not have any more time so I had to call it at 3. I will try to get some more in later tonight.

PM: couple more easy miles after football practice, again threw in a couple sprints.  It is pretty fun to legs just go and fly during the sprints.  I am thinking about a 10K time trial on Friday. 

5 easy miles around the hood by myself this morning.  Not much to report...

So I pretty much wussed out this morning.  My head was not in the right place to attempt a 10 k time trial.  I went back to sleep and planned on doing a run later. 

I waited until 4:30 to run a 5k time trial.  I started at our house and headed to Westlake High to attend football practice.  1 mile warm up then began the run 6:17,6:16, 6:10, last .1 6:17 total time 19:23.  I'm sure I can drop this down significantly it is a recent PR in the 5k.  I felt pretty controlled for much of the run.  With the heat and by myself and not really racing I'm pretty sure I can improve greatly with some more speed work.

After practice I ran home 2.5 miles in I decided to test the legs and see if I could run a mile in less than 6.  I has probably been several years since I have even attempted it.  I wanted to break the 6 minute mile glass ceiling so it doesn't intimidate me anymore.  I got to the canal road and started out felt pretty good during the run.  The route was mostly slight uphill with a headwind so I had to push it.  Yea for me 5:56.  I was happy about that one especially during a cool down after a 5k pr.   

We are planning a 20 miler in the morning starting at Suncrest and cruising down.  Should be a good run.

Well Mark backed out of our planned run this morning so I headed to the old stand by.  Started at the inlet park for an out and back on the JRP.  It was pretty cool at the start.  Almost perfect weather for running.  Kept a pretty consistant effort throughout.  Picked up the pace and finished with a 7:02 last mile.  AP for the run 7:47

Legs felt pretty good considering the 5k I threw in last night.  I had a little shin pain in my left leg the last 2 miles or so.  If I do a lot of speed work that tends to happen.  Hopefully I can massage, ice, and stretch it away soon. 

1 more week of hard effort then the taper begins for St. George.

I was taking it very easy this morning. My left shin was still a bit tender. I will try to get some more miles in this afternoon.

I was supposed to run 11 this morning with 6x1200, however with my left shin issue I decided to just run the Ranches loop.  Even that run might have been a little much.  Didn't push the pace too much 8:15 AP.  I could definatly feel my leg during the run and it is still in some pain now.  I don't know exactly what I should do.  It is supposed to be my last hard week before the taper for St. George.  I will just have to try to be smart and not aggravate it too much.  Hopefully it will be good to go before the race.  I have too much time and effort physical and mental to have anything go wrong now.

3 super easy around the neighborhood.  Leg is still pretty painfull.  Pretty discouraged at the moment.

Went for a 4 hour hike up in the mountains.  Felt good to get away by myself in the hills.  The hills were alive with the sounds of the elk bugles.  Decided to take action and went and bought a roller massage stick and some compression socks.  Hopefully I can get my leg under control soon and still be able to race at St. George.  Feels a little better today.

I decided to try the leg out on a long run this morning.  My sweet wife was nice enough to drive us to the top of Suncrest this morning.  I ran with Mark Ellison, I wish my leg was feeling better because it would be a fun run to fly on.  First 5 miles down Suncrest I just kept it relaxed and easy.  Hit the murdock canal trail and ran down to Thanksgiving Point and joined up with the JRP.  Went south to the end and went up and finished at Neptune Park.

After mile 7 or so my leg was starting to hurt more.  I just kept plodding along not pushing the pace at all.  8:42 AP for the run.  At least I know I can still run with the leg.  I got home and iced and massaged it.  It has 2 weeks to be 100%.

1 mile on the eliptical inbetween appointments at work. Leg is officially in rehab by me.

Woke up and my leg was in less pain than the past. Hopefully it is a sign it is healing. I went for an easy run around Liberty park in the wood chips. I could feel the leg right from the start and it didn't get any better during the run. Just kept the pace very easy 8:38AP and will try to get the bike out after work today just to get a workout in.   I could probably sit here for an hour and write about all my emotions right now, having worked so hard and have my dreams and goals of a great marathon so close.  I am hoping and praying I can still run and compete at St. George.  If not I will just go to plan B, and sign up for Utah Valley next spring.  I will continue to take it easy this week and play it by ear.

PM: rode about 9.5 miles on the mountain bike to and from practice.  At least I can get some sort of a workout in.

Another 3 easy miles around Liberty Park in the wood chips. 8:16AP My leg was feeling better than yesterday. I will try to get some more biking in tonight. Trying to stay positive. It was actually really tempting to try to push the pace today.  Patience... for now....

PM: headed out again on the mountain bike around the hood.  10.1 miles, it was actually pretty fun.  I tried to put in some "sprints" on some of the uphills.  At least I can still push it on the bike and keep my weight somewhat under control.

3 laps around Liberty Park, stayed in the wood chips.  Didn't really feel the leg the first lap then just a dull pain the last 2 laps. AP8:03 Still being very cautious.  I am torn on what to do tomorrow morning.  Do I do the 17 according to plan or not?  I think I will go out and play it by ear.  If it starts to hurt I will pull the plug and finish up the rest of the time on a bike.

PM: went on a bike ride to the park with my son.  Did about 40 pullups on the playground equipment.  I need to start cross-training again, I am getting weak.

Went to the old standby the JRP from inlet park.  Decided to plan on doing 10-12 then bike the rest.  Started out and I was feeling good.  Hit the turnaround at 6.2, I didn't really feel the leg until then.  Even then it was manageable on the way back.  It was really tempting to throw in some faster miles on the way back, but decided to push the legs on the bike and just enjoy the run.  Got back to the car and kept going until I hit 13.1. AP for the run 7:52

Got out the old mountain bike and did the same loop on the bike.  I was averaging between 17-19mph.  Felt good to get the quads worked out without the pounding on the legs.  My plan had me running 17 today, so between the run and the bike I think I got in enough of a workout.  I have hope I will be able to still run well at St. George in 2 weeks.  Got home and jumped in the ice bath and massaged out the legs.  They were not really sore when I got done.  We will see how they feel tomorrow.  I was actually enjoying the bike.  I might have to buy one so I don't keep using my wife's old bike. 

Went for a short run this morning.  First 3 felt great with the tailwind, then I turned around.  It was not actually too bad on the way back.  Averaged about 7:35 the first 3 then about 8:30 the last 3 with about the same effort.

Got back from the run and went to the High Uintas for a day fishing trip.  I love being able to head up and get away.  Went with my father-in-law, my wife's uncle from Texas, and my oldest son Spencer (9.)  Once again Spencer out fished us all.  It was breathtaking with the fall leaves and it didn't hurt we were catching fish with almost every cast. 

OK, back to running, the legs were feeling pretty good today.  Less than 2 weeks until St. George....

Went with John during our work lunch break to get some miles in around Liberty Park. I love running around the wood chips for recovery runs. Just took it easy and enjoyed myself. Probably averaged 8:30ish. Legs are feeling pretty good, but I have not really tested them much lately with any speed/hills.

Went to the JRP this morning. Started at the iron bridge. Warmed up 2 miles then tried to see how the leg felt with some speed work thrown in. 3x1 mile with a 2 min. jog in-between. 1st mile just getting a feel - 6:44, next mile 6:27 felt good, last mile with .3 ;eft I felt a pain in the shin so I coasted in the rest of the way 6:34, finished with 2 more miles with the last mile at 7:30.  AP for the run 7:30. 

Went to Liberty Park for some easy laps around the park. I was pleased my shin did not have much pain just tightness, of course I just took it easy and stayed in the cushy wood chips. 8:12 AP

Went for 6 this morning, started out along the canal trail, then out towards the highschool, then came back the same way.  Saw a skunk at the end of the canal trail, thank goodness for my light as I thought is was a cat at first.  It's tail was up and everything, whew that was close.  Overall the run felt great, pace was pretty comfortable, threw in around 10 striders during the run.  AP 7:36

Last longer run before St. George, started at the inlet park then went north along the JRP, pretty standard Saturday run.  Legs are feeling pretty good, miles were as follows:8:06,8:01,7:53,7:49,7:53,7:47,7:41,7:47,7:34,7:43,7:38,7:06  AP 7:45  Just tried to keep the pace comfortable until the last mile which I tried to get around my hopefull marathon pace or close to it.  Let the taper continue...