On the road to BOSTON!

Went out at 4:45 this morning- felt a bit cooler and that was great! Ran 11 1/2 miles from home past Deseret Hills High and then up River Road and picked up on the bike path to Dixie Center and then home. Then I jumped on the bike and put on another 19 miles....beautiful morning----I am hungry!

Started off by running the Bloomington Drive loop and then went on a 10 mile bike- nothing special. The legs were very heavy from yesterday's workout. I need to let the legs rest up

12.5 mile bike- let the legs rest today

8 mile run to the Dixie Center and beyond on the bike path. Did 1 mile of barefoot running- felt good. It has been a long time since I ran barefoot. Once I put the shoes back on it felt so mushy and soft. lol Ran into Clyde, Logan, Aaron and other this morning- (8:12 pace)

16 mile bike ride this morning- resting the feet after the barefoot running yesterday. Hoping to get in a good 15 mile run on the course in the morning-

Started out at the top of Snow Canyon Park and ran the course down to the Stake Center then continued down Bluff to home. Averaged 7:27 pace and felt pretty good. I took a break to wake up son and take him to work then got on the mountain bike and rode back up to get the car....poor choice, fought the winds and the climb all the way up...hoping that someone would be at the Stake Center that might be going back up the course but it was too late. That is something I probably won't do again!

Right Hammy is still a little sore from Enterprise...will go get a good massage monday and get that thing fixed right up.....

Woke up this morning with the leg still hurting after the Saturday workout. It was so cool outside I decided to at least go out for a walk. Started out and began running...then I thought, stop running and take the day off and get healed up. This time I listened to my body and I am glad I did. Tuesday should be a good day to get ready for Hobble Creek

The right hammy is a little sore and the right calf is smarting a bit. Some good stretching and hopefully a massage later today

Testing out the hammy after the massage yesterday. WOW! Hammy felt great, the left shin was barking all run this morning...Overall the run was good, not great. Beautiful cool morning, 68 degrees. What a wonderful break to the hot summer we have had.

I ended up running 7:55 pace. Started out slow and tried to close faster first mile @ 9:09 and the last at 6:55  Now for the foam roller!

14 mile hard bike ride. Pushed it the whole time, gave the quads a nice workout- 1 mile run earlier, too tired went back to bed.

In looking at my average speed on the bike ride. I averaged 13.5 mph on the out portion which has a lot of gradual up hill climbs. On the back portion I tried pushing it harder to move the average speed up. I averaged close to 19.5 mph on the back for a 16mph average.Not bad for the mountain bike-

Not feeling too great this morning waking up with a headache. Finally convinced myself to go out. Went for a short 4 mile run with my new Landreth's. Now I remember why I likes this shoe.

I started off very slow letting my shin ease into the run with 8:57 1st mail. I gradually picked up the pace to 7:57 up to the 2 mile mark. I turned around and headed back and began to push a bit harder with 7:14 and closed with a 6:37. (7:55 average) For as crappy an unmotivated as I felt walking out the door this was a very good run, albeit short. Too many things going on this morning to be able to get mush mileage in. It was actually cool out this morning, 64 degrees is what weatherbug says- cooler down by the river.

6 easy miles at 8:30am  8:05 pace

Wow- there were a lot of runners on the course this morning. Steve arranged to have shuttles take us up the course...awesome! Dropped of at the bottom of Veyo hill....okay that part sucked. Didn't stretch or warm up. Just took it very easy up Veyo as my warmup, even walked a little wanting to make sure the shin was okay. Got to the top and all things working good so I started a very easy run in the mid 8's.After 4 miles on the course I started to try and catch runners ahead of me, nothing fast just kept me working. Missed the first water stop...too dark to find the drink. Hit about 11 miles before water, too long. The last 12.00 miles I averaged a 7:18 pace! With HobbleCreek coming next Saturday I hope this translates into a PR run on the half. HobbleCreek is easier than the last 13 of this run, no end of the Dammeron hills and the hill at Winchester. The body felt great! No hammy problems of shin problems. My right foot began to get a hot spot around mile 6, it worked its way out until the last couple of miles.

Overall I was pleased.

Finished the workout off with an 11 mile bike ride

18 mile bike ride this morning. Trying to rest the feet one more day. Saturday's run got the feet a bit running with new shoes. I pushed the last 16 miles iof this ride and averaged 2 miles an hour faster than I usually do this ride in. Legs felt great today. I hope this can translate into a good Hobble Creek next Saturday

Easy run not wanting to mess the body up. Feeling pretty good just not too motivated. I guess part of it is thinking about HobbleCreek and wanting to be well rested and healed for the run. Saturday's run was encouraging to me with the body feeling pretty good. Knees are a little sore still but once I got running they were fine.

Not many mile this week. Bike Wednesday with  a few miles running after. Then Thursday I drive to Ogden to see my daughter. Friday some shake out mileage on the race course 3-5 miles

4 mile slow run. I wanted to not put any speed in just feel good about a 4 mile constant run. I did start out with a gradual uphill 1 1/2 mile @ 9:40sh then worked each mile after than faster to average 8:50. Very slow but it felt like the right thing for the body. Got on the bike and did basically the same course and took it fairly easy too.

Biked up 3 1/4 miles up the HobbleCreek course then dropped the bike int he bushes and ran back-

I will report more later. Just got back to St. George.

Let me say this- I may never run this race again!

Started out getting on the bus- no problem here. ! mile down the road the driver runs over a sign. Jake Green (1:25:07) and I are in the front seat and watched him not pay any attention until he smashes the sign and says oops! We look at him and he is chewing gum like crazy...trying to stay awake. He is driving 25mph tops all the way up the mountain, at times I could have walked faster, and almost did get out. He was trimming every tree on the downhill side of the road. He was hugging the side so tight that one minor dip and we were going to roll. Stressed out to the max by the time we get to the top! Then the race starts late. I need to get my Garmin fired up, about 35-40 minutes. A joke!

Needed to pee again before we started but they kept saying 3 minutes, then one minute......it wasn't even close. The race went ok and I will recap that later.

Okay- my Garmin died at 10 miles- I feel bad because I wore the stupid thing and never once looked at it. If I would have looked I would have noticed that I was running SLOW!

Splits for the first 10:

7:25/ 7:36/ 7:26/ 7:09/ 7:19/ 8:05/ 7:47/ 7:51/ 8:27(walked up a hill- getting tired.) based on these splits I was at 7:38 pace through ten. The final 3.1 was @ 7:16 pace for a 7:32 average-

Now for the positives: I ran consistent through the race, except for my 8:27. My body feels great- proves I could have run faster.

Learned: Look at the stupid Garmin if your going to wear it!

Went out this morning around 9am for a good bike ride. I kept it short, 10 miles, but pumped it hard after the first mile. I averaged just short of 19 mph on the ol mountain bike for those 9. Legs feel great and no pains from the race!

Went out for a run this morning- garmin-less. The stupid thing died. I am getting tires of replacing them every 13 months, warantee is 12. So I am running by feel this week. Pretty decent run, right ankle a bit sore but no big deal. Got home had a bowl of cereal and went out for a bike ride, 13 miles pushing hard all the way.

An easy 4 miles around Bloomington.

18.4 mile loop on the mountain bike- 17.5 mph average

got up too late for the morning run- will have to make up for it later

4 lazy slow miles- gut hurt and I just couldn't get it going...maybe later today I can get a few more in

Went out with the St. George Running Center caravan.I started off just trying to remain consistent and gradually picked up the speed. Hit Veyo and just chugged my way up, took a water stop at the top and then had a good push through to about mile 12. I forgot my garmin so this is all by feel. I did have my flashlight that shuts off after 30 minutes. based on that I ran approx 8.5 miles in the first 60 minutes. That would give me a 7:03 pace. At that point I pushed even harder as I hit Diamond Valley and the good downhill. I let my stride stretch out and I know I was hitting low 5's til the top of Snow Canyon.Then about 1/2 mile from that point I really overheated. I tried running but was getting sick. I walked to the top of Winchester hill (1 1/2 miles) then started running. I was really tires and the overheating affected me a lot. Mike came along with about 4 miles to go and that gave me a boost but only for awhile then Bill came by and I decided to gut it up and tried to keep even with him. So overall I felt good about the run just didn't like the head wind that put more effort into the run and eventually overheated me.

So from here, I will try to get in a 20+ long runs in the next 2 weeks then I am running the Cedar Mountain Half marathon on the 18th. I want to go have a fun run with altitude and steep downhill. I plan on just going for a 1:35-1:40 on the course. Then it is 2 weeks to the marathon!

Went out for a cool down bike ride. 6 miles in the wind-

Easy slow miles- nice and cool but I didn't feel so good. 8:20 pace

Ran Bloomington Drive with a little extra length today- 4 miles total at 7:56 pace