Chad

A slow easy run trying to work my way back.

I ran out and checked out the trail section that got wiped out by the flood across the river from my community.  It's crazy how the river just re-routed itself in so many places.  Large pieces of pavement from the trail were lying next to the trail.  I think the St. George 1/2 was going to be through there, but they had to change the course.

Dace and I ran the normal 10 mile loop.  The legs felt pretty good for the most part.  We ran it at 8:03 pace overall which is good for me considering the lack of running I've had of late.

I started my run this morning, and it was just too cold.  There was a breeze blowing in my face from the east, and I had to head back to finish the run up on the treadmill.  I'm not a big fan of the treadmill, but it beat the frozen face.

I ran 6 in the morning around the Little Valley loop.  I then ran 5 fast miles with Dace around the Mayor's loop.  The running club started just ahead of us so we never really caught up with them.

Just a nice easy recovery run after all the running yesterday.  I won't be able to run tomorrow due to the Mtn. Man Rendezvous this weekend with the scouts so I loaded up on the miles the past 2 days.

Four of the miles today were at marathon pace or better so I'm slowly on my way back.

Went out for a late afternoon run due to all the rain.  Ashlyn rode her bicycle alongside me.  She stayed with me for the first half of the run, but she ran out of gas after that so I had to stop and wait a few times.  It was good to have the company.  She did a great job finishing such a long ride.

Dace and I went for a late morning run.  It was good to have him there to push me a bit.  I've got to do this Boston thing this year.  I might have to adjust the diet something I've been unwilling to do in the past.

Hunter rode his bicycle with me this time.  He did good keeping up.  It's good getting the kids out to keep me company on the runs.  He's working on his cycling pin for Cubs.

Ran on the treadmill this morning.  Boring!

I kept a good pace the whole way.  The first 8 were just over 7:30 overall pace.  The last 3 were right around 8 pace.  Good overall run with some good hills mixed in.

I did the river figure eight. 

Dace and I went out for 10 miles at a pretty good pace with a few marathon pace miles mixed in.  We slowed it down to just over 8 pace for the next 2.  Then I ran 2 more at about the same pace.  The legs are starting to feel a lot better and the cardio is coming along.  It was my first week at 40 miles for a long time.

Woke up to rain this morning.  When I started the run it was just a light sprinkle, but it picked up and I got doused pretty good by the time the run was over.

I got back from Vegas and went out in the dark.  I haven't done a late night run in a long time.

Went for a run in Anaheim.  The first mile was around 8 pace then the last 7 I kicked up to at or near marathon pace.

Another run in Anaheim.

The first 5 were just over marathon pace.  The last mile I ran at 7:08 to finish strong.  I ran through Beverly Hills for most of the run.

Dace and I went out at around 6:30 am when the temperature was about 60 degrees but with a strong wind.  The wind never died down.  In fact, we ended up getting a fair amount of rain at the end.  We had a pretty strong headwind for a good portion of the run which pushed us a lot harder.  By the time the run was over the temperature had plummeted to 38 degrees.

It was a good run.  It was good to be back home for the long run.  That's why I didn't do the run on Sat.

Just a recovery run today.

Started the run with Dace, but I started having some stomach issues about 2.5 miles into it.  Probably due to eating shortly before the evening run.  Won't do that again.  It made for an interesting run though.

I got a couple of miles in below or near marathon pace.

I ran solo this morning.  I ran 3 of the miles under marathon pace.  The legs are feeling much better.

I decided to run the first 6 as a tempo run.  The first 2 were 7:09.  Mile 3 was an uphill mile so I was at 7:36.  Miles 4, 5, and 6 were 7:06, 7:03, and 7:05 respectively.  Miles 7 and 8 were in the 7:40's then I ramped it back up to 7:25 on mile 9.  Mile 10 was back in the 7:40 range.

Went for an evening run.  It was way too hot out.  I'm used to running in the cold up until this point so 85 degrees or what ever it was was way too hot.  It's a good thing Dace and I didn't run our 20 miler like we were going to.

Went out for the long run this morning bright and early after eating the seafood buffet in Mesquite last night.  It made the  last few miles kind of tought, but I was still able to keep them in the 7:50 range.  I'm glad it's over.  Never fun running that far on your own.

4 of the miles were under marathon pace.

I ran this morning before taking off to Vegas.  The first mile was just under 8 pace.  Then I kicked it up under marthon pace average for the last 5. 

While I was in Vegas I got a text from Dace about running 10 in the evening.  So after rushing back to Ashlyn's choir performance out at Tuacahn, I met Dace for a fast 10.   We finished just under 7:30 pace overall.

Dace and I went out for a run in the afternoon.  It turned out to be a great time because there was a nice break in the weather.  A little wind, but it just made us work a little harder.  It rained most of the day so we got lucky and picked the right time to run.

I ran the miles at 7:24 pace overall.

I just kept a nice easy pace for the most part.  I didn't look at the watch much.

Under marathon pace for the 4 miles.  Worked out at the gym for over an hour as well.

Dace and I ran for the the first 13 roughly and then I tacked on an additional 3 at the end.  3 of  the last 4 miles were under marathon pace so I finished up pretty strong. 

I had to get the long run in today because of the scout overnighter we're going on later today.  I averaged 7:37 overall.

Everything was under marathon pace today.

Got a good workout in at the gym.

Left from my house and then did the figure 8.  I did some jump rope and sit ups afterwards.

Dace and I did a fast 7 at 7:23 pace.  Then it was off to the gym to get a workout in.

Today was the long run.  The temps were awesome.  Met Dace at his house at 5 am, and we took off.  We were in the 7:40's for the whole run.  Dace finished a little stronger than I did.  I ran out of gas on the last mile up River Road.

I felt good about the run though because there were a lot of uphill.  Nothing way steep, but not a lot of downhill like we'll see in the marathon.  I feel like I'm in pretty good shape with my training.  I just need to drop a few pounds over the next few weeks.

I went to the track to do some 800 work.  I did 10 800's with 400 cool downs after each.  I took a break after two 800's as well.  My 800's were 3:14, 3:13, 3:15, 3:15, 3:15, 3:13, 3:14, 3:15, 3:14, and 3:13.  This was my first attempt at speedwork for the year so I felt pretty good about it.

I had to go for an evening run today due to my trip to Vegas.  I hate evening runs.  Not my cup of tea.  I always feel much better in the morning.

Went out for a nice easy run this morning.  Didn't want to do anything too crazy with the Hurricane Half coming up this Sat.  Did some jump rope and situps afterwards.

I did the Hurricane Half Marathon this morning.  It was freezing cold at the start line.  The wind was blowing at a pretty good clip from the north to northeast.  So it was headwinds most of the way.  The headwind was even blowing climbing the big hill.  I decided to use it as a training run.  I was going to try and do a personal best.  I ended up finishing 6th in my age and 16th overall.  I felt good about that.  I ran a couple of slow miles after I got home.

I was going to run this under 7:30 pace.  Which I did for the first 7 miles, but then my right calf started to tighten up so I had to cut the pace significantly for the last 3. 

Just 13 easy miles after the calf cramping up on Mon.  I guess I need to see April again to fix this thing.

I had April work on the calf on Thurs., and I took a couple of days off to rest the calves.  I decided on doing a downhill run this morning to help rest the calves as well.  I hadn't got any real downhill running in anyway.  I had Steph drop me just south of Dammeron Valley then I ran back to the house. 

The Ironman was today so the shoulder on the highway had cars in it.  I decided I better get off the road and get on the trail when I got to the trail near the Snow Canyon turnoff.  I figured the cops would force me off eventually if I didn't.  To that point, I hadn't passed any yet.  The trail made it that much steeper.  The calves felt good, but I sure gave my quads a workout which is what I wanted to accomplish.

I finished the run at 7:37 overall pace roughly.  It was starting to get a bit warm.

It was cool because when I got to Snow Canyon Parkway I had to wait a while as some of the Ironman participants passed by on their bicycles.  We watched the winners finish later on in the afternoon.  It was cool to see.  We also watched Jed finish.  I felt inspired again.  I think I need to do one of these, but it will only be one.

I went out for an easy 6 mile run.  As I started, my quads were really feeling it.  I thought there was no way I could do the 6, but they got stronger and stronger so I was able to finish it.  I thought for sure I would be running 4 on the treadmill and calling it a day.

The first 2 miles were at a snail's pace.  Then I was able to pick it up from there as the quads started feeling a lot better.

The legs are feeling much better than yesterday.  It didn't take quite as long to get the quads loosened up this morning.  I was going along pretty good, and the calves were feeling good until a little over 9 miles I felt my right calf tighten up again.  It was just a small little incline too, and I was only going at a 7:47 pace at the time.

Just went for a nice easy run due to the calf that's been tight.  I went to see April Tues. evening to have it worked on, and took Wed. off.  I also wore my compression socks that I got today.  They felt good on the calves to have that extra support.  Hopefully they help with these chronic calf problems.  Not the most fashionable thing to wear, but hopefully they work.

I worked out at the gym for around an hour.  Then I got on the treadmill for 2 miles.  That was about all I could take of the treadmill so I stopped at the trail on the way home and I ran 2 more miles.  Legs are feeling good so I should be ready for the big 24 miler tomorrow.  Just need to take it easy on the run.

Dace and I drove up just south of Dammeron Valley, and we ran the downhill portion of the St. George Marathon.  We turned down Snow Canyon Parkway and ran to the Vista school in Ivins.  We then worked our way back to Sunset.  We were going to be way long on our run so we called the wives to come and pick us up on diagonal which is where we finished.  They were both on their way.  We had to leave messages for both, but Dace's got there first.

It was a good run.  The legs felt great.  I was glad to see my calf hold up.  I wore the compression socks on the run to get a little extra support.  It's always better to run with someone especially on these long runs.  We were in the 7:40's for the run, and we finished up close to 7 pace on the last mile so we finished strong.

My watch died after a couple of miles.  So I'm guessing on the distance, but it should be real close to 10 miles.

Went out at a pretty good pace this morning.  It was overcast with some sprinkling.  A few of my miles were well under marathon pace.

I kept it right around marathon pace for the run this morning.  Finished up at 7:26 overall.

I worked out at the gym today for over an hour.  I hadn't made it in this week due to Steph's surgery so I needed it.  I ran 2 miles on the treadmill at 8 pace then 2 more on the trail on my way home.

I took Hunter to the Father and Son's campout last night so I went out for an afternoon run.  Ashlyn rode her bike with me which was a great thing because I was really struggling on the run.  It was so dang hot which my body isn't used to.  I wanted the run to be over before it ever started.  My groin area was really sore for the first mile.  I guess due to all the hip abduction stuff I did at the gym yesterday.

The deer flies were biting me down near the river which is always a joy because then you have to stop to kill them or run at a ridiculous pace to keep them off of you.  We had a good time though.  Hunter and I had a great time at the campout as well.

I headed out for my run thinking I would go 10 miles.  Instead, I decided to do a tempo run, and only go 6.  My first mile was a warm-up mile at 8 pace then I went 7:07, 7:09, 7:04, 6:52, and 7:04 on the last 5 miles.

The legs felt pretty good.  A little sore at first, but that went away in the first mile.

I did the 6 miles at an average of 7:27 pace.  I'm trying to pick up the pace on my shorter runs now.

I got a good workout in at the gym this morning.  Then I hit the river trail to bust out 4 fast miles.  The legs felt great even after the workout.  I was 7:18, 7:07, 7:03, and 6:55.

Dace and I did the figure 8 this morning.  The first mile was 7:32 then we were well below marathon pace after that.  I finished the run up at 7:14 pace overall.  I probably would've went out slower if Dace wasn't there so it was good to run with him to push my pace out a little bit.

My legs were just a bit fatigued from all of the tempo runs this week.

We were at the cabin for Memorial Day weekend which is at 8400 ft. of elevation so hopefully it was a good training run for the Utah Valley marathon.  The first 7 out weren't bad, but on the way back it's mostly uphill and the headwinds were pretty bad. 

Kelcey ran with me for the first 1.5 miles or so.  We went at a turtle's pace, and then he turned around.  It was a good run at the higher elevation which is what I hadn't had in my training up to this point other than Dammeron Valley.

Another run this morning on the mountain.  More headwinds and hills.  Today I went out a lot faster though.  I was right at 7:50 pace overall for the run.

Dace and I ran the Virgin River trail loop.  We did the first mile at 7:27 then we sped it up from there.  We ended up averaging 7:11 a mile.  I felt pretty good throughout the run.

I did 4 fast miles out in Washington Fields and back.  I ran into Dace.

I drove out to Pine Valley to get some elevation running in.  There were some headwinds for a portion of the run, but it was a beautiful run for the most part.  I was planning on doing marathon pace miles for the whole thing, but it was a little tough going towards the reservoir.

I did six marathon pace or better miles.  I drove to the bank and ran around the loop.

Dace and I met at the bank and ran to the bridge and back on the north side of the trail.  We ran 7:08 overall.  I think we're in great shape for the marathon.

The plan was to run with the 3:20 pace guy and then take off on the downhill portion.  The problem was that the pace guy was running under a 3:15 pace so I stayed back, but still ended up going out too fast.  Dace stayed with the pace guy as planned and then took off.  So after the 1st mile I never ran with Dace.  I ran with Jed and his brother for a while.  Probably miles 2-8 or so.  From then on, I was on my own which really sucked.

Mile splits were as follows:  7:46, 7:10, 7:21, 7:28, 7:41, 7:24, 7:31, 8:15, 8:05, 7:26, 7:26, 7:41, 7:17, 7:32, 7:11, 7:36, 7:25, 7:19, 7:11, 7:35, 7:29, 7:45, 7:47, 8:05, 7:58, 7:56, and then for the last .37 I was at 7:43 pace.

I was hoping to get under 3:15, but I was happy that I was at least able to squeek in at the 3:20 and qualify for Boston even with the course being a little long just like last year.

There was a truck wedged in between all the runners at the gun near the starting line.  It was a guy headed out with his hunting dogs so it was kind of interesting to say the least.  I don't why he was ever allowed to drive through the start line in the first place.

Now it's off to Kauai for some rest and relaxation.

First real run since the marathon.  It was good to get back out.

It rained last night so it was a little muggy out, but it was a good run.  The right hip is giving me a little troubles, but the calves feel great from the time off.

Overall I was right around 8 minute pace for the run.  Swam 6 laps at the pool in the evening.  Concentrating on form and breathing on both sides.  Its coming quicker than I thought it would.  I thought it would take much longer to catch on.  The right hip is still giving me fits after running.

I got a late start today and didn't finish up until around 10 am.  So it was one hot run.  I really paid for the late start.  On the positive side though my hip seemed to feel much better.  We'll see how it feels tonight and tomorrow morning.  Hopefully all the rest has helped it and I can start running more.

I need to start getting in shape for a PR in the Cedar City Half Marathon and the Vegas Ragnar in October.

I got a little earlier start today so the temps weren't bad.  I felt much better as a result.  I thought I was so out of shape the other day, but the heat messed me up I guess.  The hip is definitely feeling much better.  I think I'm back.

Just a nice leisurely run this morning.  Wanted to go further, but didn't have the time as I had to take Steph to her postop eye appt. 

Swam 10 laps this evening at Summit.

Drove down to the river and went around the river loop. 

I was in Charlotte, NC from Wed. on so I didn't get much running in this week.  I ran on the treadmill this evening cuz I was feeling a little fat from the good food and sitting in meetings all day.

I ran the figure 8 down at the river.  Had a good warm up mile to start things out, and then I kicked it in from there.  The temps were great.  I guess it helps when I get my butt out of bed.

My knee and quads are really sore.  The knee started hurting after the quad injury which happened while helping a neighbor move.  I was pushing the ramp back in the moving truck and it caught part way so my forward motion put the ramp right in my quads.  Man did it hurt.  The legs have had nothing but problems since.  Just what I needed.

Temps were great this morning.  Felt like 60's when I started.  Legs felt a little better this morning.  Hopefully they're on the mend.

Ran with Dace and the DH cross country team this morning bright and early.

Ran 5 bright and early with Dace and cross country.  The crosss country turns around at 1.5 miles to get 3 in.  So we weren't with them long.  I tacked on 3 after that up in Hidden Valley.

I drove down to the river and ran the trail loop the reverse of the way I usually run it.

I got out way too late today because I couldn't get to sleep last night.  So I had to deal with the temps as a result.  There was some humidity as well.  I just took the last 4 miles real easy.

I did the Little Valley loop early this morning.

This running by myself is getting old.

Ran with Dace this morning and the cross country team for a little bit.

I had planned on going 10 miles this morning, but the temps and legs were so good that I ended up going 12.  It was a good confidence builder after the previous long run the week before.  It wasn't supposed to be a solo run, but it worked out that way.

I was actually faster on the last couple of miles which was a good sign.

I ran the Virgin River trail loop with Bloomington Hills section included.  I got out a little late, but the temps weren't bad with the exception of the last mile or 2.

Ran out towards Fort Pierce and back.   Hunter had his 1st football game this morning so I couldn't go too far.

Ran 3.25 miles and then we picked up flags in the neighborhood.  Then I finished up my run.

Did the Little Valley loop bright and early.

The race starts at Wood's Ranch and then you run back and forth through neighborhoods for the last couple of miles.  The last few miles were tough espcially the last 1.5 or so with the uphill parts after running all of the downhill. 

It was a PR for me which is what I was hoping for.  I was distantly hoping for a 1:30, but wasn't in the shape I've been in for previous half marathon.  I felt good overall about the performance because I don't think I left much in the tank.

I got to visit with Butch on the way up the canyon which was good.

Due to all my hunts, I hadn't got out running for a while. I did a warm up mile and then kicked it in a little. I'm looking forward to the Ragnar coming up this week. It will be cool to run as a team for once instead of just solo.

My first leg of the Ragnar Las Vegas (7 miles)!  It was mostly uphill.  A tough leg to say the least! My second leg was short but steep uphill (3.3 miles).

My 3rd and final leg was uphill for the first 3-4 miles (pretty steep for the last 2 miles).  The last part was rewarding though with all of the downhill.  I thought I was done, but after the rest of my van did their legs our 2nd van wasn't there.  Chris has just finished so he took off after we waited for over 20 mins.  That really killed our time.  I relieved Chris about 1.5 miles into it which was 2.5 miles of heck for me after thinking I was done.  This was the worst leg of the Ragnar.  The Pahrump mountain pass back to Vegas.

Overall, I really enjoyed the company and the race.  It was a good experience!

Dace, Jed and I went out this morning.  I struggled with the pace because I haven't been running.

The 3 of us went out again in 20 degree weather. I felt much better today though.

The 3 of us went around the Little Valley loop.  The legs continue to feel better.

I was late getting to the trailhead this morning so Dace was gone when I got there.  I saw him between the bridges and was able to holler to him.  We ran out to Bloomington driving range and back.  On the way back, with about a mile and a half to go Dace pulled up with a balled up calf.  I finished out and drove back looking for him, but he must've started running again because I never saw him again.

Jed and I went out this morning around the Little Valley loop.  Dace is still recovering.  It was just a nice easy run with little snowflakes falling.  I don't know if you could even call them flakes they were so small.