Speed only kills if you don't have it!

I finally got out on a run tonight and only went on the Lundstrom 5 miler so I could make it to Allison’s soccer game.  I felt a bit tight , mostly in the core and shoulders, and felt better as the run progressed.  I ran a good comfortable pace and a good time.  I had a stomach cramp come on in my stomach.  It was the same place as in the relay, and I almost feel bruised because of it.  I saw Chris toward the end of my run watching Rugby; he said he was doing after the relay. 

33:30

(Hurricane-55 miles)

I went out this morning at about 11:00am and ran up into River Heights to the bench and back. I felt good and ran very comfortably. 5 miles 33:54

(Adrenaline-37 miles)

I ran again this evening and had an other good run. I went up 8th east, 7th north, and down canyon road to first dam. I got on the new section of the Bonneville and ran over to Green Canyon and looped back home via 1500 E. and 1000 N.. I had a good run and enjoyed getting up on the trail again. If anyone wants to get up on the trail, the new section is really nice and you don't have to walk halfway up the mountain when you get to the bridge, the trail goes straight over. 6.4 or 5miles 46:01

I ran north on 800 E. into Hyde Park to 3400 N., and then climbed the long hill up to 1600 E..  I then ran back on that road to 1000 N. and down to my appartment.  It was an alright loop with some good hills, but 800 E. is to busy of a road at 6:30pm.  I tried to take it easy because I am fairly sore.  I think that my last three runs beat my legs up more than Del Sol did.  I actually didn't get too sore from the relay, and I think most of what I got was from the four days in the van, but the sleep part has kicked my butt all week.   I am sure that part of my soreness now stems from Del Sol though.  I felt good tonight once I got going. 

1:00:14

(Hurricane-74 miles)

I went out this morning for a very easy run.  I am hoping it will help losen me up for tomorrow's 1/2 marathon.  I ran down to the Temple via 600 E. and Boulevard.  I was crawing along pretty slow, I am still sore and tight.  I did 4x100 meter strides on the way back, and cut out all of the big hills.  I don't really know how I will do tomorrow, I guess that it depends on how I feel, but I hope to at least run sub 6:00 pace for the race.

24:30

(Adrenaline-42 miles)

Went with Paul, Cody, and Dan to the race. I did a short warm up before the race and I realized then that it wasn't going to be a fast one. I was having some major issues with my left calf, and I don't know what it is exactly. It was just achy and numb, a problem that I have had before. I always get a little freaked out when my left leg starts doing weird stuff like going numb, because I got a neuroma in my left foot in 2004 6 weeks before St. George. I ended up taking 5 weeks off and spent a few days on crutches. I was still able to finish St. George that year, but I my hopes of 2:35 that year were dashed. It took me quite a while to get over that injury and the scary thing was it came out of no where. I went from the best Marathon shape of my life to almost a cripple. Enough about old war stories! To put it simply, I didn't feel too hot and probably ran too conservatively because of it. I felt like I needed Dr. Stucky to fix me up. I wasn't sore though, so that was a good thing.

I tried to stay conservative in the race but not get too far behind the guys I should be running with. I ran the first mile with Dan and Cody, then Dan dropped back a bit and Cody and I went the rest of the way down the canyon together. Cody dropped back after the first water stop but I didn't look to see how far. I figured he would come up on me later but never did. I didn't worry about my splits because all of the mile markers seemed off anyways.

I spent the rest of the race trying to catch the pack with Ted, and Scott but never quite got them. I did catch a few guys during the race and in the last half mile. I was pretty consistant in my pace and had the same slower miles that everyone seemed to have. I felt pretty good and felt like I could have run faster but my legs didn't agree. I kept trying to relax my leg and foot. The numbness went away shortly after the first mile but the aching was consistant through race. The worst part of the race was going by the park, still having 1.5 miles to go, and knowing that Paul was probably finished and eating all of the good doughnuts!

I did pick it up a bit in the last mile and ran it in 5:41. I guess that it was a decent run for me, especially for a spring run and my short training season. I was about two minutes slower than I thought that I would be, but everyone else probably had the same kind of a race. Del Sol hammered me a little more than what I felt it did during the week. I just don't recover like Paul does. I figured that he would run under 1:10, and knew that he had a good shot of winning. I was glad to hear that he ran so well and won, the PR was a given!

I thought that the other guys from the Del Sol team (Cody, Dan, and Sasha) ran well too, and probably didn't realize that the relay hammered them either. I know Cody was pretty disappointed that he lost touch with me, but I thought that he ran really good. He and Dan are training great and running awesome, and it has taken me the whole circuit to get so I can run with them again. I am glad that we were able to hook up with them thanks to this blog, they are good guys and great additions to our Logan group, especially since Dave and Ben have moved away. Guys, be happy with your runs, anytime that you PR it is a good race! And Paul, thanks for winning so that I got bumped up from 4th to 3rd in the age group. I actually got an award this race and it was kind of nice.

I cooled down for a couple of miles with Paul, Bob, Dan, and Cody. 

1:19:27 for the race 6:04 ave.

(Tangent- 93 miles)

Day off.  Super busy day with School stuff and I figured the extra day of rest would only help me.

I went out later this morning about 11:00.  It was fairly chilly and I probably should have worn gloves.  I ran an easy run up to the single track and back via canal trail.  It was nice until the way home when I was running into a stiff head wind and getting snowed on.  I needed this run today and felt really good.  It was nice to go out, take it easy, and just enjoy being up the canyon by myself.

1:23:12

(Hurricane-86 miles)

I have felt good ever since the half marathon on Saturday and never really got sore.  I felt great yesterday too, but today I was sore!  It was only in two spots, my left calf down towards the achilles, and my left sartoreus muscle ( inner thigh).  It is either super delayed onset of soreness or I did it playing soccer on Monday.  Anyways I was really sore, so I did an extra easy run, a slow River Heights 10k.  It took me a while to loosen up and then I didn't feel to bad.  I am not as sore now, but I can still feel it.

46:10

(Adrenaline-48 miles)

I ran a mile on the treadmill with a Polar HR monitor in Ex. Phys. lab this morning.  It was an exercirse intensity test.  I don't know how some of you run on treadmills, I think they suck!  I will never run on them again if I can help it. 

I went out again about 11:30 am and ran up onto the Providence bench.  I came down from Grandview on 1000 South (good little downhill section), into Millville, and home the usual way.  I felt better today and ran a decent pace, but there is still some definite fatigue and soreness in my body.  12.5 miles

1:30:37

(Hurricane-98 miles)

Easy morning run.  I am still feeliing hammered so I took it easy.  I want to feel decent on my long run tomorrow.  I did the same loop out to Hyde Park taht I did last week, it seemed harder today and I was going slower.  There is a mile in the middle of the run, from 800 East on 3400 North up to the bench, that is a pretty tough mile and it killed me today.  I tried to hold my pace between 7:30-8:00 miles.  Hopefully I will feel better tomorrow and benefit from today's easy pace.

1:03:33

(Adrenaline-56 miles)

I had a great run this morning!  I met Jon, Cody, Dan, a new guy named Mark, and of course Paul at Paul's house.  We went upto Guinivah Malibu campground and back, via canal trail.  It was fairly chilly this morning and I stuck with a long-sleeve shirt and gloves for the whole run.  I enjoyed the run and had a good time talking and visiting with everyone.  The pace was perfect, nice and easy, just what I needed after a rough week.  We did pick the pace up in the last couple of miles and everyone ran the last mile home in sub 6:10.  It felt good to open it up a little at the end and I felt great.  I wish that I felt that good on every long run. 

I wished I would have gotten a couple of miles in after the run or later, but we headed out of town and I didn't have time. This has been my longest week in five years for mileage and I almost hit 60.  I will probably try for 65 this next week. 

Thanks guys, for a nice fun run!

2:33:07 total time

(Hurricane-117)

Val Barnes

Clyde Behunin

Good run at Boston.  I was very impressed with how everyone did in Boston today, especially in some pretty nasty conditions.

Ran this evening, nice weather.  I guess it is the calm before the storm.

First track workout of the year.  I started out running the Lundstrom Park 4 mile loop backwards and then running over to the USU track.  I ran a warm-up lap on the track, so I ended up with over 4.5 miles of warm-up total. 

For my workout I did 4x800 meters with 400 meter cool down (and a drink out of the drinking fountain).  I had no idea how I would feel, but in the back of my mind I wanted to run sub 2:40s for the workout. 

1. 2:37     I felt okay and tried not to take it out too fast.

2. 2:40     I was almost too conservative on this interval.

3. 2:38     I felt better than the second one, but the wind started to really pick up.

4. 2:31     I stayed conservative on the first lap and opened it up a bit on the second

My cool down laps were almost identical in time to my intervals.

Not too bad of a workout for my first one in a year.  I cooled down by running one lap around the track then heading up 1000 North around Hillcrest and looping around the university.  I ran almost a 3 mile cool down, and a total run of over 10.2 miles.  I got done just before the Thunder storm rolled in.

1:14:39

(Adrenaline-66 miles)

Easy morning run down to Melrin Olsen Park and back, via Boullevard.  I could feel the fatigue from my workout last night.  I had to cut the run short because it was in-btween classes.

I was planning on going out again later today but never got the chance because of school projects and deadlines.  The same thing happened to me on Monday.  It is going to be crazy for me the next couple of weeks, so whatever running I get in will be tough to come by.

30:05

(Hurricane- 121 miles )

 Easy morning run to 1st Dam and back, via canal trail.  I got snowed on the whole run.  I thought that I would feel better today, but my legs felt like I had 20lb. ankle weights on them.  I got snowed on pretty hard the whole run.  6 miles.  45:54

I ran again just before noon.  This time I went on my Milleville out and back run.  The snow was just stopping but the wind was blowing pretty good from the South, but at least I got a tail wind coming home.  I felt much better than I had 4 hours before, but still not that great.  I went out with the plan of doing some 2:30 and 3:30 fartleks, if my body could handle it.  I warmed up for 5k and started my first speed-change, uphill and into the wind.  I forgot that the timer on my watch was all meesed up and by the time the 3:30 beaped I had gone 9/10s of a mile.  I cooled for 3:30 real minutes and went again, this time by my crono.  On the way back I decided that my original plan wasn't working very well so I did two mile speed changes with the TOU markings.  My first one was mile 13 of the Half marathon, all downhill in Providence.  I did that in 5:32.  My second mile was mile 24 of the marathon, and it was 5:39.  I cooled down the last 2.2 miles home.  I was surprised I ran as well as I did in me speed-play ,because I felt so heavy the whole run, and the last two days.

1:13:27

(Adrenaline-76 miles )

Easy morning run down to the Temple and back via Boullevard.  I got hammered from yesterday's runs and I am feeling pretty sluggish today.  I did start to loosen up a bit toward the end. 

 24:22

I taught Ultimate Frisbee to my Physical Education class today and played with them for about 30 minutes.  That loosened me up a bit more.

PM run with Paul.  We met at Paul's office and ran through the Island  and upto Logan Canyon.  We got on a trail that Paul called the "pipeline trail" (for obvious reasons).  I had no idea that there was a trail right there.  We climbed up the hill and went though an old mining tunnel, where we had to duck for about 100 yards.  We then ran on top of the pipe for another 100 yards, it was fun and I felt like I was in a movie running across the top of a train.  The trail met up with the canyon road just below 2nd dam.  We took the trail and canal trail back.  Fun run.  I like to go on new runs and I enjoyed the visiting.  I was pretty tight at first but loosed up as the run went on.  Hopefully I feel decent tomorrow for our long run.

9.5 miles or more.  1:14:24

(Hurricane-130 miles)

Slept in until 8:00am, it felt good and I needed it!   Long run with Paul and Cody.  We drove up Blacksmith Fork about 4 miles and stashed some drinks, then went back down and started our run just off of Hollow Road.  We ran up the canyon at about 7:15 pace.  I was hoping that I would loosen up as we went, but I never really did.  We turned around 9 miles up and came back down, by then the wind had switched to a head wind going down.  Paul took off doing some 5:30 pace stuff and we would see him every mile or two when he was cooling down.  Cody talked me into running what he thinks his marathon pace will be (6:30 or a bit faster) down the canyon.  I was being a wuss about doing it, but was glad I did in the end.  My legs were just too hammered from sqeezing in mileage the last couple of days and anything faster than walking didn't sound very apealing.

We ran four miles down and Cody said he was feeling hammered, so I talked him into an easy mile before we hit our drinks.  We got our drinks and went the rest of the way down just under 6:30 pace, I think.  We met back up with Paul and he came down the last three miles with us.  I did the last mile just over 6:00 minute pace, and then Cody and I added enough to make it a 19 miler.  It was a good run, but I was glad to be done, especially when I didn't feel like running at all in the first place.  Thanks to Paul and Cody for getting my tired bones out the door.   2:12:08

(Adrenaline-95 miles)

I was glad that I was able to salvage a decent week after a rough start.  I am even more glad for the weekend to rest.  48 miles in the last 50 hours was a bit much for me.

I didn't have much time to get out on a run today, but I was able to get an easy 5 miler in between classes today.  I went over into River Heights and back via Boulevard.  I felt okay and seemed to have mostly recovered from last weekend's mileage.  I think that this week might be almost like a taper for the 30k.  I will not actually be tapering, but I have so much work to do for school that I just won't have time to run that much.

36:28

 (Hurricane-135 miles)

This is the third time I will submit this entry, for some reason the past two times I have pushed submit it has logged me out and lost my entry.

Got up and out the door by 6:00 am.  I thought that Paul and Cody might come up to the USU track by way of Boulevard, so I warmed up going over there.  I couldn't see them so I ran back to the track and took an easy lap.  2.5 miles or more for my warm up. 

Paul and cody showed up and we started our workouts.  I wanted to do 5x 1000 meters at what should be my 10k pace right now (35 minutes), which is about a 3:30 1000 meter average.  Cody wanted to do his workout a bit slower at 5:50 mile pace which is about a 3:40.  We ended up doing more of my workout.  Paul did his own thing, about 3:15 pace.

1. 3:31  I tried to feel out the pace and it felt pretty good.
2. 3:35  Cody lead, slowed it down a bit, but kept it steady (his Garmin helps).
3. 3:35  I kept about the same time as the previous one.
4. 3:33  Cody picked it up a bit after a slower start, when Paul came up on us.
5. 3:20  We switched leads at Cody’s request about 500 meters, and pushed it a little harder.

We did 200 meter cool downs in between our intervals.  I felt really good today and could have went longer, but I don’t want to overdue it before the 30k, and it is only my 2^nd track workout.  We cooled down a lap or so until Paul got done then cooled down with him and headed for home.  I talked the guys into running home through campus, down Old Main hill, and down Boulevard so that I could go with them.  I went down to Center and Main and turned around to head home myself.  It was a nice morning, quality run, and good to run with Paul and Cody again.  Hopefully we can do regular workouts together, because it makes it nice.

1:20:18

(Adrenaline-106 miles)

I am going to do Odgen Marathon now and just registerd yesterday.  I have never done a spring marathon before, so it will be good to judge how good of a start I am really off to this year.

I never got out the door last night for a run, I was too busy writing my 30 lesson plans, and 30 page paper on Reading and Literacy, fun stuff!

I have been so hammered with school work that I am surprised that I have even gotten out the door on any runs this week.  I did get out today inbetween classes.  It was a beautiful day and I needed some stress relief.  I went on a 2nd dam run.  I was so tight, especially in my upper body, from all the school junk that I didn't feel that good because I could relax.  It took me over half way to finally start to losen up and then I felt good.  I ran a good time for that run, and was able to relax more afterwards.  I am glad I got out, it really helped me feel better.  1:11:50

(Hurricane-140 miles)

Easy morning run.  Ran down to the Temple and back via Boulevard.  I did 5x100 meter strides in the middle.  Beautiful day!

23:33

(Adrenaline-109 miles)

Tomorrow is the 30k.  Hopefully it will hive me a good idea of what I can do in the marathon 3 weeks from now.

Race day came too early for me.  I am still trying to recover from my stressful week of school, and have been extremely stressed and tight all week.  However, it is good to be done with this 30k.  I wasn’t looking forward to this race and wasn’t sure how I would do, but it turned out okay.

We warmed up for a few minutes before the race.  I was surprised at how many people didn’t show up today.  Either people chickened out or they did their selves in at one the Salt Lake races last week.  At the same time a lot of the decent runners were still there.

I started out with Bob Hinze and a fair sized group.  We were going at about 6:20 pace, and it felt easy, even though I knew that it wouldn’t stay that way for long.  Dan dropped back after a mile or two, and Dustin was back and forth with the group for the first 7 miles.  After a few miles our group was me, Nate Pollard, Bob, and Cody, and it pretty much stayed that way through mile 12.

The course wasn’t too hard, but it wasn’t super easy either.  It all looked the same to me after a while anyways.  I mostly set the pace for our little group, and it was nice to have some guys to run with.  I was glad I had attached myself with a few guys or it would have been a long, boring race.  I didn’t feel that great today, and for some reason was having stomach cramps from mile 4 – 17.  I kept trying to relax to easy the cramping, and I think that running with those guys helped in that way too. We visited quite a bit and just worked together.  We caught Bill Cobler at about 10 miles and that was al that I really passed the whole race. 

Nate took off about mile 12 and I had no desire to follow, at first.  Bob and Cody stuck with me, but more on my shoulder than running side-by-side.  After a while I got tired of it, and decided to follow Nate, who was closing on Ted.  I started to leave Bob and Cody about 15.5 miles and chase Nate and Ted.  I felt okay and made put a little cushion between me and the guys behind me, I didn’t really feel like a foot race today.  I ended up finishing about a block behind Nate and Ted, and over one minute ahead of Cody, Bob, and Bill. I was pretty dehydrated by the time I finished, because I only drank about a half cup of water the whole race. I am usually really good at drinking and sometimes evevn drink too much, but today it made me feel sick so I didn't do it much.  I will probably suffer for it later, and was probably dehydrated in the first place, and that is why it made me sick.  It was nice to finish when I did, but I knew if I had to go a full marathon today I could have, and probably held my pace.  I felt good about that.  I didn’t really have any expectations going into this race except that I wanted to feel out a 2:45 marathon pace, and I didn’t want to lose my age group place.  I accomplished both and felt good about it.

I went on a cool down with Russ, Ted, Paul, Steve, Sasha, Cody, and Dan.  Got really sunburned too!  I think that I ended up 2^nd in the age for the circuit, far behind Ken Richardson. 

Good job to all of the bloggers that ran today, especially my WBR team who took the top three places overall, and five of the top eight.  Good job to Paul for winning, and Steve, Sasha, Cody, Dan, and Dustin for a good run too.

(Tangent-114 miles)

Easy evening run.  Went on a Lundrom Park 4 miler.  Very warm, even at 6 pm.  I went out at 8 minute mile pace but ended up not holding back like I wanted to and ran some 6:40s.  I have a hard time holding back some days and then I suffer for it later on in the week.  Good run though.  27:20

(Hurricane-144 miles)