Running For Trevor

3 easy miles around my house in Payson.

Tempo workout:

Mile 1: 8:30

Mile 2:  7:30

Mile 3: 7:24

Mile 4: 7:20

Mile 5: 7:15

Mile 6: 7:15

Mile 7: 7:24

Mile 8: 7:30

Mile 9: 8:30

10 mile run around Santaquin.  Average pace 7:55.

6x800 repeats @ 6:30 average pace

5 miles at 8 minute pace, legs were killing me so I finished up with 20 minutes of hell on earth (elliptical).

Ran from Payson to my sisters house in Palmyra 11 miles, then ran to Springville and back with my sister.  15 miles, 7:57 pace.  First 11 miles were 7:47 pace, and then slowed down with my sister for the last 4.  Mostly flat with a few rolling hills.

Got home and my cousin that is staying with me wanted to go workout at the clubhouse.  I did an easy 20 minute cooldown.

AM:  Ran 2 miles from my grandma's house to the gym in Logan.  Lifted eights for 30 minutes and ran 5 miles on the treadmill.  Wussed out because it was hot and had my Dad come pick me up instead of running back. :)

PM:  3 miles in my new racing flats.  I want to ease into them but so far I am loving them.  They make me feel like I am flying.

2 easy miles around my neighborhood.

Tempo workout.  7 miles were at a 7:00-7:30 pace.

PM:  2 miles at the track with the dog. 

Lifted weights for 25 minutes and ran 8 sweaty miles.

Ran 4 miles outside in my new racing flats.  I am loving these shoes but definitely easing into them and not going too far too fast.  first 3 miles were easy, last mile @tempo pace 7:15.

Went home changed shoes and did 5.25 miles with 4x800 sprint intervals, 3:20, 3:18, 3:15, 3:10.

Lifted weights and ran 8 miles on the treadmill.  Talked with the sweetest Susan who is totally going to kick my trash at the Speedy Spaniad.  So many fast runners in South Utah County.

I'm moving to Texas! he he

Ran a 2.25 mile warm up on the treadmill, lifted weights for 15 minutes.

Met up with my sister and ran the last 4 miles of the Speedy Spaniard course.  I wanted to run the entire course but the furthest she has ever ran is 3 miles so we decided to just run 4.  Fun morning running with the sister!

Long run up the right hand fork of Hobble creek canyon and back down.  8:08 overall average pace.

Lots of elevation gain on the way up.  Hopefully my legs recover in time for the 10k on Monday.  If not oh well it was worth it, I love long runs!

4 miles at the track with the pup.  Waited until 9:30am and it was a little hot but not too bad.

Woke up at 5am and wanted to go straight back to bed.  he he  Got up, got ready and off I went to pick up my packet.  I got a little confused about where I was suppose to go to pick up my packet but finally figured it out and was ready to go.  I met up with my friends Julia and Nikki.  We chatted about the race a bit, and I did a .75 mile warm-up.  I would to have done longer but time did not permit.

By the time I was done with my warm-up it was time to go.  My goal for this race was to run smart and not feel like I was going to die the entire time. (I have had a terrible tendency of going out to fast in the past.)  I knew the race was competitive and I knew I couldn't hang with the fast runners so I told myself to just run my own race and not start out too fast.  Ultimately I had a goal of finishing in 45 minutes.

Mile 1:  This mile was mostly uphill and I tried to focus on controlling my breathing and taking it easy. 7:20 pace

Mile 2:  Mostly downhill.  I tried to still stay controlled but probably went a little too fast.  I was feeling good and was enjoying the cool air.  6:54 pace

Mile 3:  Still felt good and kept repeating in my head "smooth, strong, fast".  I felt like I was running really smooth and I was happy with that.  7:06 pace.

Mile 4:  Pace slowed a little bit but I was still feeling okay.  I met up with Susan at about 3.4 and we ran together until the water station.  7:24 pace

Mile 5:  I stopped at the water station because I was feeling a bit dehyrated and never was able to pick up my pace as much as I would have liked too.  7:24 pace

Mile 6:  I was feeling sluggish and ready to be finished.  Luckily I saw my sister at 5.25 and she ran with me for a minute, took some pictures, and helped to encourage me.  7:35 pace

Mile 7 (.17):  Kicked it in for the final shoot and finished strong.  6:35 pace

I did not beat my previous PR of 44:01 but overall I felt really good and happy with the way I ran.  I am running another 10k on a flat course on August 6th and hoping I can take what I learned from this race and set a new PR.

Congrats to everyone that ran today!!  Lots of amazing talent out there.

Me and my sister ran a 1.25 mile cool down after the race.  It was a fun day and nice to have a short work week. :)

Time to prepare for the Timpanogoes Half Marathon this Saturday!!

25 minutes of upper body weights at the gym and then 9.5 miles on the treadmill.

Ran 8.5 miles outside around my house, 1:06.  I need to find a new place to run because I am pretty bored with Payson.

Did a 20 minute cooldown on the elliptical followed by 15 minutes of weights.

lifted weights and then ran 8 miles on the treadmill.  I should probably taper for the half Saturday.  oops!

6 miles around the orchards in Santaquin. 

Everything went wrong for me this morning.  Got up to the top of the mountain and my garmin wouldn't turn on......dejavu to UVM where my watch wouldn't work, awesome!  (anyone have garmin 205 and had this problem?  It is fully charged but will not turn on.)

Anyway as I paced around in a frenzy trying to figure out what to do I threw my drop bag into the bus and started to warm up.  When I got to the top I realized I had left all of my chomp blocks in my drop bag....awesome!

My friend Jorge had extra fuel and gave me a 2x caffiene Gu (never tried caffiene but hey everything was going wrong so couldn't hurt to just try out something new in a race right?)  The race started about 20 minutes late and I was pretty frustrated thinking there was no way I could possibly PR without knowing my splits.  Oh well I decided to just run and not think about it.

Miles 1-4 I felt like I was running fairly slow my breathing was controlled and I was still pissed about the lack of garmin.

5-7 Maybe I sped up?  I really don't know.  I ate the Gu around mile 6 and was feeling pretty good.  I wasn't getting passed, but I also wasn't passing anyone.

7-9  Still felt okay but definitely like I was running slower than I had at AF half.  I ran into someone at mile 8 and she said we were at 52 minutes.  I was like okay maybe I can do this.

9-11 Ate another GU and was crashing hard.  Got passed by the 1:30 pacer and thought about giving up.  I had no idea what my time was and felt like there was no way in hell I would beet my old PR.

11-13 Asked someone what the time was at mile 11 and he said 1:15.  He told me if I ran 7 minute miles I could still break 1:30.  This definitely motivated me and I picked it up as much as I could.  I felt like crap and did not believe him as the 1:30 pacer was at least 100 feet ahead of me.

13.1  It was a blind turn into the finish and had I known I was 15 seconds away from breaking 1:30 I may have picked it up a bit more.  There was no clock at the finish when I ran in so I waited around to see my official time.

1:30:15!  I was happy and come to find out the 1:30 pacer actually finished in 1:28.  I am bummed I don't have my splits but it was a fun race and may have actually helped me mentally to run without a watch.  Weird how our watches control us sometimes.  I was glad to prove to myself that I am capable of running good without it.

Lots of awesome runners out there today.  Congrats to everyone who ran!!

PM:  2 mile shake out.

3 easy miles with the pup.  My legs feel suprisingly good considering the downhill of yesterdays race.  I may still hold of on tomorrows scheduled tempo run to make sure I give my body enough recovery time.