Chad

1:14:16

AP: 8:15

48:20

AP: 8:03

48:16

AP: 8:03

Dace and I ran the Virgin River loop and most of the St. George 1/2 course.  It was good to run with someone after all of the solo runs lately.  We kept it close to 8 min. pace most of the way.  We started around 9:30 am so it was nice out.  Great day for a run.

1:33:22

AP: 8:07

I ran 4.5 on the road, and then came home and finished up on the dreadmill. It was only 1.5 so I can handle that. I needed to get home so my wife could go running. I had Webelos this evening. Always interesting with 17 boys.

48:01

AP: 8:01

It was really cold this morning.  I got out a little later this morning and it was still freezing.  I ran the Virgin River loop from my house.  Just  a nice easy run. 

It's Ashlyn's birthday so we will be taking her to dinner this evening.  She wanted to get up early and open presents before Hannah left for school.  So we let her. 

1:09:33

AP: 8:11 

Dace and I ran this evening at a fairly good pace considering that the first half was cutting into the wind.  We ran towards Fort Pierce through the Washington Fields.

47:13

AP: 7:52

Ran a tough 12.5 today.  I was really hurting towards the end.  The stomach and legs weren't feeling so hot.  This was my longest run since the marathon I believe.  There was a lot of hills in there though including going up the Tonaquint hill.

1:42:58

AP: 8:14

Dace and I ran the Bloomington Circle and then along the River trail for a while.  Mark, one of Dace's high school track runners ran with us.  He really pushed the pace for the first 3.  One of those being a pretty good uphill.  Mark cut off after that and went home.  Dace and I of course slowed up the pace on the last 4.  We started running with a little drizzle.  It's supposed to rain all week here.

55:11

AP: 7:59

Met Dace at Desert Hills High on the track for some speedwork.  I did a warmup lap, and then we ran four 800's at 3:00, 2:59, 2:58, and 2:59.  I was gasping for air the whole time.  Dace was a little faster than me on the last two.  The whole time he didn't look like he was putting forth much effort.  I hate the speedwork, but it's a necessary evil I guess.  My lungs were burning pretty bad.  I ran a slow lap in between the 1st and 2nd, and then I ran 1.5 miles at the end at 8:00 overall pace.  I was going to run a couple more, but I had to get to Webelos.

48:11

AP: 8:02

It was overcast and there was a little sprinkle like there's been pretty much all week.  I ran my normal 6 mile loop around the mountain through Little Valley and back on River Road.  I'm running the St. George 1/2 on Sat. just as a training run.  Not going for any PR's.

I ran the St. George 1/2 today.  I started out with Jeff for the first few miles, and then we caught up with Mark who said that Dace was ahead of us so I tried to catch him.  He waited in Bloomington Hills near the park when I yelled to him.  I might not have caught him if he hadn't of stopped.  He left me a few miles later, and I couldn't catch him.  I wanted to save something for the last few miles so I didn't get killed like the previous year.  It was a good strategy because I was able to finish around 7:30 miles.  It was a good run overall that I was happy with.

1:38:46

AP: 7:33

My upper hamstrings were quite tight this morning from the race on Sat., but they loosened up after the first mile.  The legs felt pretty good after that.  I just ran the normal Little Valley loop.

Yesterday they had the stake come back to the building for a 5 pm realignment of our wards.  They split our ward down the middle so that now it's just the Springs development.  The Lawrences were moved into the new ward so they called Bro. Clayton as the 2nd counselor.  We lost our Young Men's pres. and Relief Society pres.  It will be a change for the better I'm sure due to the size of our ward.  More opportunities for service for all.

48:40

AP: 8:07

Legs felt pretty good for the most part.  I went a little faster today so that Stephanie could meet up with Elayna to run.  I did the out and back towards Fort Pierce.

47:41

AP: 7:57

I ran 2.1 miles at 7:49 pace at about 4:30 pm before I was supposed to meet Dace at the track to do some speed stuff.  I came home and grilled some steaks before heading to the track.  I got to the track a little early so I ran 1.4 miles waiting for Dace.  We ran 8 400's with a 400 jog in between each.  So we never stopped.  Then we ran another 800 at the end to make it 8 miles for me for the day.  It was a great workout.  It's good to have someone to do the speedwork with because I hate it so much.  Dace pushes me also because he's so fast at the shorter distance stuff.  He finished just ahead of me everytime.  Actually blew me away on the last one.

For the 400's my laps were:

89 seconds

90s

90s

88s

88s

87s

86s

87s

Just an easy 6 around the Little Valley loop this morning. It was a bit frigid out this morning. My tibia aches pretty bad in the cold weather due to my stress fracture that I suffered in the 2007 marathon. It always makes me nervous, but I think it's just due to the cold.

TT: 48:47

AP: 8:08

Dace and I were going to run this morning, but I messed up on the time so when I got to our meeting point he was already gone.  I didn't have my mp3 either so it was a long run.  I kept the pace pretty consistent between 8-8:10 other than a few fast miles mixed in.

TT: 1:36:41

AP: 8:03