BACK TO WORK

AM I took Wards dog, Ruger, running today.  He did quite well on the leash.  We went around the LV elem loop.  I saw becky allred out getting her miles in.  It was a good New Years run.

10 AM went mtn biking with the kids on top of the hurricane hill.  We did the Jem trail.  The kids loved it.

4 PM took the kids out on the bear paw loop trail with the mtn bikes.  Saucy got a new bike for Christmas so we had to try it out a few times.  She really likes it and she is quite good as well. 

i have been slacking on logging miles again.  I am going to use my gps to go back and log the miles and other major stuff.

AM we had to go back to work!  I got used to getting up late and running in the late AM

I went to lunch @ Five Guys with Bruin today.  We talked about the Ironman and such.  It was good. 

PM I ran @ 5 today.  I just did a quick 4 around part of the figure 8 and passed the church.  I felt like superman, not because of my pace but i just felt stronger.  I think the bike mileage helps.  (at least psychologically)

School started again today!  It was actually okay.  The new classes have some good students, so it should be a good strong finish for the year. 

I met with the track team for the indoor practice for first time today as well.  None of them are really 100% on board, but I think we will have 5-6 go to the BYU meet next week.  Mark did tell me that he would do whatever it takes to get down in the 4:30s, so I am going to press him hard this year and remind him of the comment after the 4th 1000 repeater!

PM Laurie, Saucie, Kire and I went out and did the Bear Paw again today.  We got out late so we just went from The parking lot to the point of the red mountain.  It was okay, but Saucy didn't want to wear a helmet and she was fired up all the way out.  She laid her bike down on an uphill and she started crying.  I asked her if she wanted to stop and she just said, "no!" and took off faster.  She has got the stubborness of her mother and the temper of her father.  God bless the man that has to live with that! 

I got out for a 5 around the figure 8 with ruger today.  I like running with him because his energy picks me up, but when he is on the leash, he is running right in front of me at times.  Well, we will see how it goes over time.

PM ran with Mark and Kyler for track practice.  We were supposed to hit 7:20X4, so we could do some speedwork.  I was running with the "horses,"  so I didn't want to be the weak link.  The problem was we hit 6:50 the 1st 3, then dropped back to 7:10 for the last one.  These guys haven't been running consistently, so it wsa a good first wek for them.  I don't think I am going to be able to train with them this year, because they are getting too strong. 

Kyler and I did 4X200 @34,33,31,31 Mark didn't do the speedwork, because he ran 3 in the AM.

We should be pretty good in track this year, if we can get out the other xc-ers. 

AM chad and I went a nice easy one around bloomington loop and back to village bank.  We just chatted and enjoyed the perfect weather.  It is not fair that we have such nice weather in Dixie. 

The last 2 miles my IT band started really burning.  I didn't have to stop, but I was sure glad when I was done with the run.  I hate the fact that I am a little injured.  I have never had a problem hang on like this.  The bike has made it worse, so I may have to back off on that a bit.  I have adjusted my pedals now, so we will see how long until iot goes away.

I stretched and iced after the run, and then iced again in the PM

Late PM laurie, the kids, and I took Mom and dad out for a nice mtn bike ride on the Jem trail.  We probably went 6-8 easy miles.  It is so pretty up there and quiet when you are out just pedaling on your own.  Very GOOD!

PM I ran the LV elem loop with an extra loop around the park.  I pushed pretty hard on the middle miles.  Just around 7 a mile with the end miles being 7:30.  With the uphills in the course it was a good push for me.

PM Ran with the track boys.  They did a great job.  We did a small tempo today.  I am getting too slow for them, but it was fun to try to stick with them for 3.5 of it. 

mile 1-7:15

Mile 2-6:00  I tucked in behind mark and kyler.  They pushed air for me, and it was a blast to run with them.  They are both just long lungs.  So smooth!  I hate them for that! 

Mile 3-6:10 I lost them about 600 meters into this mile and dropped back with Brigham and Brady to finish out the tempo. 

Mile 4-7:30  Kire showed up during my 3rd mile, so on the cool down mile he ran with me.  He is fun to run with as well.  What a great kid!

PM logan and mark tried to kill me today.  We ran to and up Web hill today.  It was tough. I think we will have to do that a few times when track starts up.  I sure like running with mark out there, because I have to push just over the edge of my comfortability.  It will make me faster. 

He has a great attitude.  He told me that he just thinks about all the other runners just hanging out during the off-season and he knows his work will pay off during the season.

We head up to BYU with the team on Friday.  It should be good to see where the times are.

Had practice today.  We had a few of the distance girls out, and brady and brigham.  Kyler went with the sprinters, because there was no one there to push him. 

I timed Merick today in the 100 M.  The kid can blaze.  he is just over 11 with no blocks and no one to run with.  I told him he shouldn't waste his talent.  I think i can get him out to a few meets this year.

Picked Kire up from guitar practice and was late for my run with Chad.  I hate the traffic @ 5 on bluff!

PM met Chad late but all the stress went away when I got out on the road.  We did 6 from GWA out to ft. pierce.  Very little traffic.  A head wind out.  I was feeling good on the way back until mile 4.  My dang IT band is not getting better.  We finished around 7:50 for the 6, so just nice and easy. 

Iced in the car while I drove sauce to dance.

Watch taylor play b-ball @ DHHS tonight.  Hurricane lost.  I was torn between the teams because of Taylor.  She and Angela Shields from Hurricane decided to go run this weekend @ the Y.  They are good kids. 

PM Chad and I went out from

AM ran in Lehi today.  It was blasted cold.  We stayed at greg and marsha's last night before the Y indoor meet.  The air has been so bad that they have recommended not to have young kids out for long periods of time.  Who the heck would wnat to live in a place like that.  anyway, my ITband is still a mess.  It will be good to take a sunday and rest.  I need to be healthy to get up to the mileage I want before UVmarathon.  I know that is still out a ways, but it is not getting better.

We took 9 athletes total to the Y meet.  Rey did quite well.  3rd out of +/-180.  Not too shabby. 

AM MLK day.  Chad, mark and I ran the bloomington loop from the man o war trail head.  With Mark there we picked it up to around 7:15 a mile for the 3 around the loop.  After he broke off and went home, we headed up the river trail and scaled it back to 7:45.  We turned around just before the dixie center bridge and head back to the cars.  My IT felt tons better today.

I just took care of some odds & ends around the house and then laur and I headed over to spend a little money @ hoopers shop.  He was helpful with getting me some new shoes.  I still am having withdrawls from not being able to get Bostons any more.  I got some new pearls and will have to try them out on my run tomorrow.

PM Laurie and I went to the track so she could get in her threshold 4s, and I did some cruise intervals. 

Warm up

mile 1-6:48

mile 2-6:44

mile 3-6:52

cool down

Now it is ice on the ITband and get ready for work tomorrow.

PM Chad and I ran speed work on the track while the track kids did their thing. 

800 warm up

800 @ 3:01

800 @ 2:58

800 @ 2:57

800 @ 2:54

I then ran three fours with mark.

400 @ 68 m=68

400 @ 70 m=68

400 @ 76 m=67

800 cool down

I was feeling it by the last one, and since it was supposed to be speedwork and I had climbed out of my zone I was done.  

PM  I was feeling like crap today.  I might be getting sick.  Anyway, I took a two hour nap after school and went to the basketball games @ DHHS. 

I felt guilty not getting in my miles, but I am glad I didn't run today.  I have been rolling on the IT band every day this week and it is really feeling better.  Chad wants to run out with the group on the painters half marathon.  I think I will run with them, but drop back if it gets too quick. I want to try to save for the six tunnels coming in March.

PM  It is raining like crazy.  We didn't have track today because it was too cold and rainy.  I took kire to guitar today at santa clara and then back for another freshman girls game.  They aren't great, but I want to support laur.

Took Saucy to dance and while I waited for her, I went into WC rec center to run on the treadmill.  Ryan shaum came in a little after I got started, so I talked with him a bit. Then Rich Ott came in, so we talked about the DHHS/HHS game last night while I was getting ready for the fast part of my tempo run. 

10 min warm up

mile 1-6:35

mile 2-6:32

mile 3-6:24

12 minute cool down.

AM I decided to crash the half with chad today.  I actually got up really late to run it, because it was so cold and didn't want to get out of bed.  Laurie was in SLC with Suzy's v-ball tourney, so I slept in until 8:30AM.  I jumped up ate a bow of cereal and went out the door.  I got down to the starting line @ 8:56AM but didn't see Chad, Jeff, or Mark.  I walked up the course about 1/10, so I wouldn't get in anyones way.  I felt pretty guilty crashing the race actually.

Mile 1-7:34  Looking around for chad and wondering if he may have passed while I was waiting up the course.

Mile 2-7:26 Thinking about the fact that I need to get back to take Kire to his b-ball game by 10:45AM and wondering if I should just go to the man o war trail head and turn around.  Said hello to Mark.  He had gotten in at the front of the race.

Mile 3-7:11 I saw Ron up ahead and wanted to go say hello to him.

Mile 4-7:12 Realized I was feeling really good and wished I hadn't been messing around the 1st two miles.  Decided to run out.

Mile 5-7:43 Heard someone call my name and realized it was chad catching me.  I slowed a bit to wait for him, and while I was waiting saw Bruin.  He was doing quite well up the tough part of the course. 

MIle 6-7:12 after chad caught me, I decided to go pace Bruin for a bit, so I run up with him for a mile.

Mile 7-7:35 Decided to hang back with chad, since I had waited for him and we had really set up to run as a training run anyway.

Mile 8-7:29 Started to feel a little twing in the IT band at the bloomington loop, and it may be psychological but when I speed up a bit it is not as bad.  It was time to run on my own.

Mile 9-7:23 Still feeling good.

MIle 10-7:07

MIle 11-7:08

Mile 12-7:08

Mile 13-6:36  I wanted to push the last mile and get under the 7:08 that I had posted the 2 previous miles. 

Total: 1:34:49

I just went 13 as I jumped in up the course.  The race was great.  It gave me a ton of confidence for March 6.  I am going to go out for a sub 1:32 mark and see what happens.

PM bike a little with Sauce and Kire.

PM ran 2 with Mark, brady, and Kyler @ track.  They did a 25 minute tempo so I got in on the last 2 @ 6:45 Pace.  I did a 7:45 mile cool down with them, then ran out to the East side of tower hill and ran up above the tower and back to the school for my cool down.

The IT band is feeling better, because I have been rolling, stretching, and icing after every run.  I felt really smooth today.   

PM It was raining tonight, so I went to the WCRC with laurie and Kire.  Kire wanted to swim, so I told him I would watch him if I could run first.  We went in to get on the treadmills and they told him he couldn't be on the treadmill if he was under 14 or something.  I thought it was ridiculous, but anyway we ran around the track for 25 minutes, then Laurie took him down to the pool and I finished on the treadmill my last 20 minutes. 

The rain has been great for the water table, but not good for my mood or running schedule.  I am looking forward to spring.

PM mark, monica, and Laura were the diehards that showed for track practice today.  I got them started then had to run Kire to guitar.

Chad and I decided to go out @5:30 for some interval work.  quick warm up, 8X400s with 400 recoveries between, and then a cool down.

1st 400-88

2nd-89

3rd-87

4th-85

5th-87

6th-84

7th-82

8th-79

I probably need to drop down to 84-85 for 8-10, since I am going for VO2max as opposed to sheer speed work, and then be more consistent on pacing.  I felt good today. No ITband problems.  Just need to start building up more total weekly miles for the BQ in May. 

I took ruger out to fort pierce.  I rode mtn bike for about an hour then dropped the bike and ran 4 on the trails.  It was perfect.  I loved the quiet and the solitude.  What a beautiful afternoon. 

Started on the trail and went around the tonaquint/bloomington loop and back along the north side of the virgin.  I felt great for the 1st 8 and then I just drained out the last three miles.  I don't know if it is due to the race last week or bigger mileage, but I didn't even want to run #s 9 and 10.

Time to take it easy through Sunday.