Keep running

I ran 7 laps at the Little Valley fields, so 8.6 miles, very slow, the achilles was aching a bit, and the course was restricted with ropes, to help the grass grow, and so I finally said enough, and went home.   When i got home, i decided to run an extra 2.4 miles to make 11.   The achilles is sore, we will see.

a few miles with Erica on the grass, achilles feels much better, back to the grass!!

once again, on the grass again at Crossing Park, a little quicker than yesterday, a little bit under 8 mins per mile pace.

I did the same Crossing park run today, 10 laps on the grass, went a bit quicker today, 41.43, about 7.25 per mile.

Cheers

Mike

Slow trails 5k with Erica.

I ran a bit waiting for the Legends 5k to start, as Erica was running, really it was her first attempt back running after taking some time off.  She wanted to break 20 mins.  The course seemed to be accurately measured, and it was an out and back course, probably 80% on dirt.

Erica finished 5th in 20.09, so she was ok with that effort.  Amazing run by the 1st place male, Jeremy Sudbury, who now runs for the university of Oklahoma ran a 14.32.  Nice.  His teammate from Oklahoma was 2nd in 15.07.

Mike

Well, I did something crazy, I went out and ran 16 miles of the St. George marathon course, from mile 7 (right in Veyo) until mile 23 (right at the Church as you enter St. George).  I didn't push hard, as I was worried about the foot, I finished in 2:04.  About 7:45 per mile pace.  My foot was sore afterwards, but not that bad.  It feels much worse when I do an all out mile.  I am signed up for the marathon, but, obviously have very low expectations.  I want to run Boston next year (with my foot 100%, so i am dreaming obviously), so i need to at least do 3:20.

Mike

I went around the Crossing park 15 times.   8.4 miles.   Round and round and round again.  ugh.  lots of dog walkers and lots of sprinklers.  Such is life with a bad achilles.  My pace was about 7.45 per mile.

Mike

trails 5k.  slow.

I ran the crossing park loop 15 time again, I tried to pick up the pace, and I did, I was  around 7 min pace, which is good as this is a fairly tough grass course.

My lap times were pretty consistent.  I wanted to break 60 mins, so 4 mins per lap, but I didn't think that would happen.

4.01, 3.57, 4.01, 3.58, 3.57, 3.58, 3.58, 4.00, 4.01, 4.00, 4.04, 4.04, 4.05, 4.07, 3.43, total time 59.55.32, so I was very happy.

I ran the Balloon loop very slowly.  felt ok.  hot outside, I started too late, and didn't finish until 930am.

Erica and I hiked/jogged to the summit of Mt. Charleston, which is at 11,988 ft above sea level.  It was a great day, but tough.  We start at about 7000 feet.  It took 3 hrs 25 mins going up, and 3 hrs 17 mins coming back down.

Good times.

Trails 5k.  slow.

I ran 2 laps slow at crossing park, then i ran 8 laps uptempo.  my laps were 3.51, 3.54, 3.52, 3.52, 3.53, 3.56, 4.00, 3.43 for a total time of 31.02.  That is about 4.5 miles, so about 6.55 per mile pace, this is on the grass, so it is harder to get rolling.  I felt ok, but it was hot and muggy.  my pr is 30.38, but that was done in November, cooler temps, lighter shoes, better conditions.

i then ran another 5 laps slow.

10 laps at crossing park.  about half of them with Erica.  slow.

4 laps around Country rose.  slow.  Erica did a mini workout, did very well.  She is getting back in the saddle.

Mike

I drove my car to work at 6am, then jogged back home.  Everyone will wonder why I am at work so early, i might do this more often.   I did the same jog after work, from home back to work to get my car again.

Wow. Ugh.  I ran 23 miles of the St. George course.  I started at the start line, way up in Central, and was only going to run 20 miles.  But, because of the logistics of the other runners, and where they were at on the course, I ended up doing the first 23 miles, down to the church at the entrance to St. George.

I really only ran uptempo (a relative term) for the first 20 miles, and then slowly jogged in the last 3, because my mindset was only on the first 20.  I ran the 20 in about 7:40 pace.  I felt ok, my body responded ok, i am sore, and my achilles is sore, but it did better than i thought.  I now wonder if I can maybe pull off a sub 3 hour on race day, but, not sure about that.  I won't have enough long runs in the bank to probably do that, but i am going to give it a shot. 

I ran the 15 loops at the Crossing park today, i wanted to run uptempo again, but after running 23 miles two days before, I wasn't sure how it would go.  I averaged just under 4 mins per lap the last time i did this run, but on the first lap, i ran 4:04, then 4:12, so I knew I was not going to run under 4 mins per lap.  I then decided that i would look every two laps, and if i went slower than 8.30 for the two laps, I would be done for the day.  I actually sped up, and didn't have a two lap time under 8.20, so i was pleased.  Last lap was 3.46.  Total time was 62.08, so that is ok, about 7.20 per mile, on rough grass, sprinklers, dogs, etc.....

Erica and I went to Provo to help my oldest daughter Stefani move into the dorms at BYU, where she will be a freshman this year.  While there. we ran 6.2 miles on the Provo River trail.

Well, today Erica and I did a marathon relay, the Provo Marathon.  Very low key race, maybe 40 runners in total.  Erica's half was very straight forward, started in Walsburg, and ended up by the Deer Creek Dam. She finished in 1.33.06, and handed off to me.

My half was an adventure.  wow.  Course not really marked very well, and after 26 mins of running, I was back at the start line, at mile 13.1.  Geez.  I finally got on the right course, but then it was just one mismarked area after another.  It went down the Provo River trail, which should be pretty easy to follow, but it had a few obstacle courses, and a few dog legs, that the other runners did not really follow.  I passed a runner 3 times, and he never passed me once, if you can figure that out.......He kept missing turns, I would make the turn, then lo and behold, he was in front of me again.

My half time was 1hr 58 mins.  I think my real time was probably around 1hr 27 mins.  I chalk it up to a good long run with a bit of speed included.

Just a slow 5 miler on the river trail in st.george. i haven't run this in a long time, being careful with the ankle. i felt ok. not real pleased with yesterdays run, the effort wasn't even what i wanted.

Just ran very slowly the Pueblo Park run down to the 1 mile mark and back.  5.2 miles with Erica.

I was very happy today.  I went back out on the roads for a tempo run, and ran 5.2 miles in 34.23, or 6.35 pace.  On the grass, i am lucky to break 7 mins per mile, but the roads are much friendlier to pace, but maybe not as friendly to the body.  My legs and feet are sore, but doing ok.  We did the Faith Lutheran loop twice, first loop i was 17.13.04, and the 2nd loop, i was 17.10.38.  I didn't stop after the first loop, kept going on.   my interval times were first loop Sahara 7.22, Hualapai 11.02, Lutheran 14.38, top hill 15.41, end 17.13.  2nd time, S 7.31, H 11.13, L 14.49, th 15.48, end 17.10.

Erica and Stacy also ran the same loops.