Keep running

I went to the Trent Park for mile repeats with Stacy Ross and Erica was also there.  She is done with her layoff, and slowly getting back into it.

We did 4X1 mile, rest was 2.30 minutes, probably too long.

We ran the Trent trail, down a mile, back, and then again.  I went 6.07.20, 6.05.03, 5.56.28, and 5.58.46.  I was pleased.

I ran the trails 5k in 23.34, then wandered around the park for another 1.3

Started some marathon training, with my longest run since last July.   I did the Trent 10k twice, with an extra 0.7 thrown in on the 2nd 10k.   My time was 1.39.22, so i was ok with 7.37 pace in the morning heat of Vegas.   I wasn't trying to knock it out real fast, just wanted to say I did it.

My 5k's were 22.50 going down on the first 10k, then 24.09 on the way back up, then 23.10 the second time, but then i ended up with a 23.30 coming back up for the last 5k, so my 2nd 10k was faster.  It was ok, but my foot was very, very sore.   Dang it.....the foot is not responding well.

Cheers
Mike

I was not going to run AT ALL today.  I woke up, very, very sore from the half training run yesterday.  But, after walking the dogs, i decided to run the Little Valley Ball field loop on 3 times, but ended up doing it 4 times and a bit more for 5 miles.   Went really, really slow.

Cheers

Mike

My foot felt ok this morning, so i went back out to the balloon loop to do the 9.7 version of this trail run, and i was determined to run hard and PR.  My PR was 82.32, done a month or so ago, and when i started running that PR day, the temps were 66 at the start and 70 at the end.

Today, the temps were 82 at the start and 88 at the end, but I still wanted to set a record.  First checkpoint at the Y, I was 15.12, 4 secs behind PR, at the back, I was 28.27, 15 secs behind, curve I was 37.36, 11 secs back, at the Y again, 43.48, 12 secs back, then I started to kick it in, at the back again, I was 55.58, 2 secs back, then 64.12 at the curve, I was now 30 secs ahead of PR, then at the Y, 70.03, I was about 50 secs ahead, at the 90 degree turn, I was 73.37, now I was 1 min 5 secs ahead, last time I finished in 7.50 for a total time of 82.32, but this time, I did the last section in 7.15, for a total time of 80.52, which is about 8.20 pace per mile.  Not bad on this up and down tricky trail. 

Cheers

Mike

I jogged down to Pueblo Park to the "1" mile mark, than back home.

We did a speed workout at the Trent Trail.  Erica is back to doing speed workouts, and also, our good friend Stacy joined us.

We decided to do 400, 800, 1200 times two repeats, and then an 800, 400, 400 to finish the workout, total of 4 miles.  Rest 45 secs after 400, 75 secs after 800, and 120 secs after 1200.

My times were, 1st repeat.....80.97, 2.53.15, and 4.31.90.  2nd repeat.......79.82, 2.49.84, and 4.28.89.   Then my 800, 400, 400 went 2.54.44, 85.19 and 80.28.

I was ok with the workout, but my foot was very, very sore afterwards.  Dang it.  I am so sick of this, it has been over a year.  I don't think it will ever recover.  I am going to go see another doctor sometime this month.

I took yesterday off, because of my foot, it felt a bit better today before the run, but afterwards, not that good.  I will be running a 15miler tomorrow, so it will give me a good indication of what is up with it as far as pain level.

i did a somewhat uptempo Trails 5k in a time of 21.48.  Erica ran also and ran 21.36, good for her.

Cheers

Mike

This was a tough, and not a real good start to doing a long run.  It was hot and humid when I started, so i figured it wasn't going to go well.   I started with a 2.6 mile loop that i ran about 7.45 pace, then i did the 10k, the 5k down the Trent Trail in 21.40, so under 7 min pace, then back up to the start in 23.30, so 7.36 mile pace, so, now i have 8.8 miles in, and i feel ok, but i took water at this point, and turned around back in the sun to go back down and do the 10k again, and.....ugh, the heat humidity, everything kind of hit me, I went about another mile, and wasn't pleased with the pace, so i turned off my watch and practiced the "marathon shuffle" for the next 5.2 miles to get the 15 in.  Ugh.  It was rough.  I hate the marathon shuffle, and don't want to practice it, but, well, sometimes it happens.  It was unusually muggy for Vegas, and when I finished, it was 98 degrees.  I started at 5.40am, but i need to move it to around 5am in the future.

Cheers

I ran in St.George, but once again, it was much more humid than usual, about 95 degrees, it was hot.  Erica and I did the Little Valley loop 5 times, all of them between 9.30 and 9.55 per loop, so around 7.45 min per mile pace.

Cheers

Mike

Erica and I jogged over to the Crossing Park, and went around it 4 times, and back home.

Stacy and I did 4X1mile repeats, while Erica did 3 reps of 4,4,8.

I was ok with the workout, but not thrilled.  Slight headwind coming back so the 2nd and 4th miles were a bit slow.

Times were 5.57.93, 6.06.10, 5.55.03, and 6.13.30.   I was a bit surprised on the 4th one, i thought my effort was the same, but it was a bit slower.  rest time was 2.30 in between.

Cheers

Jogged the trails 5k with Erica.

I am running the Notch run at Mt. Charleston on Saturday, a 4 mile race straight up the mountain, big time elevation increase.   We start at 8000 feet, then climb 1000 or so feet in elevation during the 4 miles.  I ran repeats today, but did only 10, at about 85% effort, 45 sec rest in between repeats, averaged about 90 secs.

Mike

Just the Trails 5k, nothing to hard, getting ready for tomorrow.

I ran in the Mt. Charleston Notch run this year, i haven't done this race since 2001. This race is only 4 miles, but starts at about 7800 ft above sea level and then climbs about 1000 feet to end close to 9000 feet. Tough race. When i was 10 years younger and much better shape, I ran my best time of 29.53, about 7.30 pace, so this is a tough race. Another comparison, the all time record for this race was done by the legendary Hobie Call, when he ran a phenomenal time of 24.08, so for 4 miles, he didn't quite break 6 min pace, just to give you an idea of the difficulty.

We started the race, and the usual 10-15 high school runners jump out in the lead, but most of them have never done this race, and are they in for a surprise. My first mile was 7.12, and I was probably in about 8th place, the 2nd mile is tough, and I ran 8.09, and was now in 6 place, Devin Mancuso was in the lead, and then Stephen Morgan and James

Edwards were 2nd/3rd, then two high school runners, and myself.

I finally passed the two high school runners in the 3rd mile, when I ran a 8.02, and now it was time for the toughest mile, the 4th mile, it just goes straight up. I ran that race in 8.30, and finished at 31.53. I might not have broke 32 mins but Erica and Julian Julani were screaming at me to finish hard and break 32, so I hustled it in.

Good Race. Nice temps, about 75 degrees. The achilles was pretty sore, probably pretty stupid to run this race with a sore achilles.

Cheers

Mike

I ran 10 laps of the Little Valley school/park area.  Soccer players were there only on last two laps.  This is the longest I have run out there.  Temps were 85 at the start, 94 at the end.  It was ok.

My lap times, which are each 1.23 miles, were:  9.43.04,  9.46.85, 9.50.75, 9.31.20, 9.28.87, 9.32.62, 9.35.39, 9.21.81, 9.20.32, and 8.32.41.

While I was running, i was thinking about the latest project I did, I actually got a copy of all 33 years of the results of the St. George marathon, and compiled the top 1000 fastest mens times and the top 1000 fastest women's times for all years.  It was quite the project.   I found it interesting that there is actually ONE male runner that has a time in the top 1000 in each decade of the 1970's, 80's, 90's, and 2000's........amazing, huh?

cheers

Mike 

slow Trails 5k with Erica.

Ran 4X1 mile at the Trent park with Stacy and Erica.  I ran 5.59, 6.09, 5.57 and 6.19 (ugh) with a 2.30 break, hot and humid!

I ran the Bristlecone Loop at Mt Charleston, this is a 6.15 mile loop with many ups and downs in elevation, it is run mainly over 9000 feet, I did the loop twice.

First time around leaving the parking lot i was 8.53, 18min ridge i was 20.26, 180 overlook 27.30, Summit 32.53, Downhill rock 42.19, Meadow Curve 48.29, and total time 57.01.

2nd time around  at the parking lot 8.48, 18min ridge 20.21, 180 overlook 27.05, summit 32:00, downhill rock 41.05, meadow curve 46.55, and total time 54.46.

It was a very pleasant run, temps around 75 degrees, overall, two thumbs up!!

Ran very slowly the Trails 5k with Erica.  I am going to run the Enterprise 10k tomorrow morning, I have no or little expectation, I will use it as a uptempo run, but I think breaking 37 mins is doable.  The Enterprise 10k is downhill for at least 4 miles, and then flattens out for the last two miles.  I do question the overall distance measurement, but, the last time I ran, there were a few runners with GPS that verified that it was 6.2 miles, so it is all good.

Cheers

Mike

We did the Enterprise races today, my wife Erica and my daughter Stefani did the 5k, and I did the 10k. THis race has so much potential, the cool weather in the middle of summer, the downhill course, but man, they could tighten up a few things to make it really a nice race.

They didn't have enough buses, so a bit of a delay there, but not a big deal. The guy in charge of the start didn't know exactly where the starting line was, we just kind of picked a spot, and he said go. Then, the mile markers were 5,4,3,2,1.......was the 5 meaning 5 miles to go, and so we ran 1.2 miles to start? And finally, i have always had my suspicions on the distance, but, oh well, you take what you get.

Of course there are positives, it is a nice small town race, great finish line area, friendly people, the course is great, approx 4 miles of downhill, and two miles of fairly flat, with the last mile down the main street of this town.

My mile splits are all over the place, 5.41, 6.06, 5.19,6.06, 6.09, 5.57, and i have no idea which part of the miles contained the 0.2. I have talked to others in the past who ran with a GPS, and they all came pretty close to 6.2 in distance, so i guess this is a 10k.

Cheers

Mike

My foot is not good today, so i took the day off, and that isn't good, because i wanted to do at least 10 miles. ugh. Very sore achilles right now, i guess the 10k yesterday wasn't such a good idea. I am seeing a new doctor in Vegas, so I hope he can help.

Cheers

Mike

Very slow 3.1 5k on the trails, ankle not so good.

AM   Trails 5k.  ankle feels ok.  I am going to the Summer Track series tonight, 5k and 5k relay.

PM  I ran the 5k on the track in the summer track series.  Nothing too serious, just a tempo run.  105+ degrees, and a bit windy.  I ran 19.30.   6.11, 6.20, and 6.59 for last 1.1.  I was ok with the effort, just trying to run consistently.

Then at the last minute, Erica my wife and my friend Stacy decided to jump in the 5k relay and run that, a 3 person relay.  I ran the first 1800 in 6.48, and then Erica and Stacy decided to alternate 400's, Erica running them in about 90 secs, and Stacy running them in about 80 secs.  This was after each of us did the whole 5k earlier.  Our total time was 18.12.

Cheers

Mike

Well, definitely a setback, my achilles is very sore, and i really shouldn't have been racing at all or doing short intervals, it is very inflamed.  I went to a new doctor this week, and he has been great, and has even said I can run 30 miles or so a week, or even 40, but no short hard stuff.

Well, I would still like to do a fall marathon, so I am going to run 18.6 miles at Mt. Charleston this Saturday, and see how I do.  All slow miles, all on trails, so we will see.

I did 3.1 slowly this morning, hobbling along.  ugh.

Mike

I ran the Bristlecone loop at Mt. Charleston, two times, first time 62 mins, second time just under 59 mins.  My achilles is sore, but it feels so much better running slower and on a trail than doing speed work.  I will ice it, and we will see how it feels tomorrow.  This was a tough week.