Running For Trevor

Mon, May 21, 2012

Mon, 21 May 2012 06:00:00

Pushups & Planks

Todays workout did not go exactly as I had hoped but with that said it was still a great effort and I am not too dissapointed. I wanted a 10 mile MP tempo progression run starting at 7:30 and gradually making my way towards 7:00. 1 mile warmup and then straight into the workout 7:24, 7:22, 7:26, 7:07, 7:07, 7:05, 7:17 7:05, 7:11, 7:04. Now that I actually look at the splits it wasn't all that bad and I felt pretty good and controlled except the last mile that was into a headwind and I felt like I was pushing a bit to hit that pace. Completely unaided route with only a few gradual uphill/downhill sections.

After today I feel more confident that I am capable of holding a 7:24 pace (3:15) for the duration of a marathon.

Sun, May 20, 2012

Sun, 20 May 2012 06:00:00

7 miles along my regular Sunday route - 7:33 pace. Not sure why I was going so fast this morning but my allergies were driving me crazy so I was just trying to get the run over with I guess. My legs feel great after the test run in the Kinvaras last night. I am hoping to make the Kinvaras my UVM shoes since they are about 2.5 ounces lighter than the Mirages.

2 miles at the track with the pups - 8:15 pace. Hot out!

Sat, May 19, 2012

Sat, 19 May 2012 06:00:00

AM: 7.5 miles easy with Kira & Lily. Halfway through we picked up Jason and Jessica. What a fun morning and thanks ladies for running with me at 6am. :)

PM: 4.5 miles after I got back from babysitting. Wore the new Kinvaras and loved them. I felt like I was running way slow but somehow paced 7:36.

Fri, May 18, 2012

Fri, 18 May 2012 06:00:00

I debated about where to do this LR but ultimetely decided just to run up the dam canyon again. I didn't go up quite as far as last Saturday but just a little ways passed the park. First 9 miles were easy but not too easy just my regular 8 minute pace and then I started the 8 mile tempo. 7:01, 7:03, 7:06, 7:09, 7:05, 7:08, 7:16, 7:01. Hobbled my way up over the overpass and back to my house. I was freaking toast! I had time to add on and make this a 20 mile run but ultimetely decided my body would benefit more from a 10 minute icebath than an extra 1.5 miles. Overal AP for then entire 18.5 was 7:36. I'd by lying if I didn't say this was one of the toughest runs I've done in awhile. I was struggling the last couple of tempo miles. The wind was picking up and I was sweating so bad I ripped my freaking shirt off. Wearing a long sleeve shirt was a dumb idea.

Glad to have this one out of the way and I even made it to work on time. :)

Oh also I wanted to mention that around mile 15 the bottoms of my feet started to feel like they were on FIRE! Much like at Boston but it was not hot enough today for this to happen? It hurt and did not go away until I slowed down for the cool down. Anyone have any ideas what this might be from?

Thu, May 17, 2012

Thu, 17 May 2012 06:00:00

30 minutes weights working biceps/triceps & pushups/planks. 110 pushups today. Amazing how when I first started doing pushups I could barely handle 10 and now I'm up to 110! Woohoo!

7.5 miles on the treadmill, 1.5-2.5% incline. Easy miles while watching the news. My right shin always seems to bother me when running on the treadmill. It does not bother me at all when running outside. weird! Maybe I am changing my form or something who knows but for the time being I think I'll just avoid the treadmill. I only ran on it today because I forgot my garmin which is a lame excuse. Should have just ran outside for 60 minutes. Why is it so hard to run without knowing how far you go?

PM: 2.5 miles easy. legs felt tired. I am planning a LR tomorrow so hopefully they hold up.

Wed, May 16, 2012

Wed, 16 May 2012 06:00:00

Track workout!! I'm still feeling a bit fatigued from Monday's hard tempo and I am planning another MP tempo for Friday so I knew I needed to keep the workout today relatively simple.

Decided on 15 x 200's with equal floating active recovery. I kept the 200's between 42-45 seconds and felt good. I really enjoyed this workout and feel like it wasn't too taxing on my body which was what I needed.

PM: 3 miles easy, felt good which is a good sign that I didn't push the workout this morning.

Tue, May 15, 2012

Tue, 15 May 2012 06:00:00

40 minutes weights at the gym

Ran from the gym to the river trail and then back to the gym. Easy 8.2 miles. 1 mile on the treadmill when I got back to the gym to catch up on the news. Legs were tired this morning so I kept it nice and easy.

PM: 2 miles easy.

Mon, May 14, 2012

Mon, 14 May 2012 06:00:00

2 mile warmup and then 3 x 2 miles @10k pace. My goal was not to run this all out but to hit around 13:45 for each set. I did the same loop three times and started each first mile on a gradual incline. I am always trying to figure out negative split pacing and this seemed like a good idea (6:56, 6:41), (6:55, 6:38), (6:46, 6:37). I did a full mile rest inbetween each set which is probably way too much but it kept things consistant. I must not have slowed down too much for the rest periods because my overall pace for the run was 7:26.

Considering I did not feel like running at all this morning this turned out to be a pretty good workout.

PM: my 4:30 meeting got cancelled today so I took it as a sign I should probably go running. 4.5 miles easy. hot! Legs were toast, 8:15 pace. Felt much slower than that.

Sun, May 13, 2012

Sun, 13 May 2012 06:00:00

6.6 easy miles, usual Sunday route. Gorgeous morning. :)

Sat, May 12, 2012

Sat, 12 May 2012 06:00:00

Back to double digit runs. I was up early to get this one in before heading to Logan for the day with my family to celebrate Mothers Day. I had 2 goals for this run. The first was to not stop my watch the entire time and practice fueling while running (something I suck at). And the second was to hit at least 6 miles at marathon tempo pace.

Ran from my house to the mouth of payson Canyon (6 miles), and then 4.5 miles up the canyon. Then turned around and ran back to my house. Tough run with all of the uphill followed by the pounding of the downhill. GREAT practice for UV marathon. First 10 miles were easy and last 8 were at tempo effort elevation adjusted for pace. 7:51, 6:55, 7:09, 7:06, 7:22, 7:19, 7:01, 7:23 (was going to quit the tempo at this point but decided to push it once I got halfway.) Overall pace for the run was 7:43.

Aerobically I felt great the entire run but my legs (quads & hamstrings) started to give out towards the end. Probably a combination of the high mileage this week and the uphill running. Oh and I did the entire run without an ounce of water which was really stupid but I just forgot to drop waters last night. Overall a great training run for me!

PM: 2 miles shake out 8:40 pace. I definitely did not need these extra miles but my legs were SO TIGHT after being stuck in a car most of the day and it felt so so good to shake them out. Definitely tight and fatigued from the canyon run this morning. But nothing is injured so that is good. :)

Fri, May 11, 2012

Fri, 11 May 2012 06:00:00

30 minutes weights at the gym.

Ran from the gym to the Spanish Fork river trail and did one lap around the trail and then back to the gym. Kept it easy and felt kind of sluggish on the run. I'll blame it on the overcast weather. :D

Thu, May 10, 2012

Thu, 10 May 2012 06:00:00

20 minutes weights at home working triceps & biceps with my little 10lb dumbells. Mostly just trying to wake myself up for the run. :D

8 miles easy recovery. I wore my compression sleeves to run this morning because my calves were a little sore. Felt great once I got going. The effort felt really easy but the pace was faster than my normal recovery pace. 8:04. I'm going to blame it on the gorgeous morning. Something about nice weather seems to naturally make me run a little faster I think.

PM: 3 miles easy. More easy miles tomorrow and then a good long run with MP tempo miles planned for Saturday.

Wed, May 09, 2012

Wed, 09 May 2012 06:00:00

Track Day!! I am really committed to this track thing. I didn't want to do shorter reps because my hamstrings are still a little tight from the 5k so I decided on 5 x 1 mile @ 10k pace with 400 meter of active recovery. Goal was a controlled 6:45 pace.

Jogged up to the track 2.5 miles. Did a lap of drills to warmup. High knees, butt kicks, and some stretching. Splits were 6:39, (The new workout became negative splitting.....I am not competitive at all) 6:35, 6:33, 6:31, 6:28. The effort on the last 2 repeats was probably much harder than it needed to be but that is my own fault. A good workout none the less. Jogged back home.

Planks & pushups at home.

PM: 2 mile shake out run. 8:45 pace Legs are tight but the shake out felt good. I am going to take it super easy tomorrow.

Tue, May 08, 2012

Tue, 08 May 2012 06:00:00

40 minutes weights at the gym.

7.6 miles on the treadmill easy, 2% incline.

PM: 3 miles jogging with my sister and my nephew pushing the jogging stroller. 9:26 pace. I must say I am getting much better at pushing the jogging stroller. My nephew is no longer afraid for his life because of my inability to stear. haha!

Mon, May 07, 2012

Mon, 07 May 2012 06:00:00

Pushups & planks

Ran 10 miles around the orchards in Santaquin. First 4 miles were easy and then I kind of impulsively decided to do a few MP tempo miles. I was freezing and realized I needed to go faster than a 8:30 pace to get home and get to work in time. ha ha 7:19, 7:15, 7:11, 7:10. Not much of a workout but it did help stimulate what marathon pace will feel like. It felt controlled and maybe maintainable? Cooled down 2 miles back to my house. I didn't want to push myself too hard today since I am still recovering from the 5k Saturday but I think this workout, although short was just what I needed.

PM: 2 mile shake out jog with the pup. 8:45 pace.

Sun, May 06, 2012

Sun, 06 May 2012 06:00:00

AM: 6 miles easy

PM: 3.25 miles easy

Legs feel great considering I ran a 5k yesterday. No fatigue at all. Time to tackle some UVM training in the next 3 weeks.

Sat, May 05, 2012

Sat, 05 May 2012 06:00:00

Provo City 5K today. I kind of jumped in on this race at the last second after realizing I was recovering really well from Boston and deciding I might as well just go for it. I did two mini workouts in prepration and other than that I was just banking on the fitness I had built while training for Boston. I made it quite clear that I wanted one thing and one thing only out of this race....SUB-20!!

Parked at the finish and jogged up to the start. Today is my brother Trevor who passed away in 2009 24th Birthday so I was kind of emotional jogging up. I started running about 8 months after he passed away because I was having such a difficult time dealing with his death. Running turned into my coping mechanism and I never expected to be good at it but here I was going for sub-20 on his Birthday! I was excited. Met up with Jake, Andrea, Kevin, and Merri at the start. Jake and Andrea were doing a bunch of drills...what the heck teach me guys? I acted like I knew what I was doing and probably looked like a complete idiot. ha!

Mile 1: There were about 50 people that sprinted out in front of me. I felt like I was dying the first quarter of a mile (see why I need to learn to do strides) and the fast pace was a complete shock to my system. I stayed with Merri almost the entire mile. It felt a little too fast but it was so nice to run with someone. 6:09

Mile 2: Slowed it down knowing that I was a complete idiot for running the first mile so fast. I felt freaking great! What the heck this is a 5k you aren't suppose to feel good? Oh well just keep trodding along. Passed Billy and Janae and they cheered and I wished them good luck. 6:22

Mile 3: It was starting to hurt a little but not too bad. Just kept weaving in and out of half marathoners. Ran into a kid from my HS running the 5k that started out way in front of me. Tried to stay with him and talk to him for a minute. 6:20

.12: Kind of suprised it was already over and definitely did not kick soon enough. I heard my parents screaming my name and picked it up into the finish. 6:06

Very excited that I hit my sub-20!! I know the course was slightly "aided" but common I don't think it was that aided. I am definitely mad at myself for not negative splitting but I still reached my goal and it is also a great indication that I have more potential. Honestly I have never felt that "good" running a 5k. Sure the last mile hurt a little but I felt really good overall. I still have lots of learning to do as far as running goes and I am excited to keep working hard and see what I am capable of.

Congrats to Jake and Andrea who completely swept the race and are just amazing people and runners. Seriously you guys make me want to keep working hard thanks for the motivation. Also congrats to Kevin who ran awesome taking 2nd and major congrats to Merri who ran 19:57 with hardly any training. I am so glad I talked her into running this with me!

I missed the awards ceremony because I went to run the last 7 miles of the marathon with my friend Julia. It was definitely a tough marathon course and we were all alone the entire time. It felt so weird after being used to the crowds in Boston.

Fri, May 04, 2012

Fri, 04 May 2012 06:00:00

I am LOVING how early the sun is rising. 8.55 miles nice and easy around the farms in Payson. So so nice out this morning! Now to just run about 2 minutes per mile faster than I did today for the 5k tomorrow. Piece of cake right?

Anyone interested in planning a LR on the UVM course one of these next few weekends?

Thu, May 03, 2012

Thu, 03 May 2012 06:00:00

20 minutes weights working triceps and situps.

7 miles easy. Legs felt a little less heavy today so that is good. :)

PM: 3 miles easy. I did 4 1 minute efforts at 5k pace and it felt really hard. ha! Not a great sign but I'm just going to shake it off.

Wed, May 02, 2012

Wed, 02 May 2012 06:00:00

5.4 miles outside easy recovery santaquin loop. legs were SO heavy from the speedwork yesterday and didn't really start working until the 4th mile so I just took it nice and easy. 8:35ish pace. Not sure if it was the neon green long sleeve I was wearing or the fact that I was going so slow but I had a car pull right behind me and start honking like I needed to get out of his way? What the heck dude you had the entire road!

25 minutes weights at the gym.

I noticed there were all new treadmills at the gym so I decided to try them out. 2 miles 8:03 pace.

PM: 2.4 miles easy. I am suffering from some major heavy leg syndrome. I'm guessing it must be from the SW tuesday. So the plan is to take it really easy the next few days. I'll be icing and foam rolling while I watch this Jazz mess I guess.

Tue, May 01, 2012

Tue, 01 May 2012 06:00:00

I had to start this run way earlier this morning since I had babysitting duties starting at 7:30 am. I did a 4 mile warmup jogging to the Payson HS track 8:30 pace, dragging the entire way and dreading the track workout that lied ahead. haha

12 x 400 meter repeats. First 9 @ the track with 200 meter rest all around 90 seconds. I did not reset my watch for each rep so I don't have exact times but they were all right around 90 give or take a few seconds. I did the last 3 on the way back to my house since I was running late. This workout was HARD and made me realize I need to do these shorter repeats more often. Once a week from here on out. I am committed...to the track. :)

Overall pace for the run including the very slow cool down and warm up was 7:42. Looking back I wish I would have just taken the time to time each repeat but there is always next time. That is a lot of times I just included in one sentence. ha!

PM: 2.5 miles with my sister pushing my nephew in the jogging stroller. 9:56 pace. My right shin was bothering me a bit on the run which is not a good sign considering I was barely jogging.

Mon, Apr 30, 2012

Mon, 30 Apr 2012 06:00:00

30 minutes weights - planks/pushups/shoulders/chest

Ran from the gym to the river trail and then back to the gym, 7.85 easy miles. It was a little windy out this morning but other than that a nice relaxing run.

Does anyone have a good racing flat suggestion? I am thinking about getting a pair for some 5k/10ks this summer.

PM: 2.1 miles easy with the pup at the Payson HS track.

Sun, Apr 29, 2012

Sun, 29 Apr 2012 06:00:00

Typical 5 mile Sunday loop with a 2 mile addition. Nice and easy. The weather could not be more perfect and I felt like I could have ran all day.....but I needed to get home for the Jazz Game. 8:05 pace.

PM: track with the pup after the disaster of a Jazz game. I jogged 2 miles slowly.

Sat, Apr 28, 2012

Sat, 28 Apr 2012 06:00:00

AM #1: First workout post Boston. I totally psyched myself out and was really nervous for this workout for some reason. I guess 10+ days of running slow will do that to you. I have decided that about 90% of my running issues or self doubt are mental because physically I am in better shape than I have ever been. Anyway the workout went really well. I warmed up for 2 miles and then did a 3 mile tempo 7:03, 6:50, 6:41. 1 mile rest and then 1 mile at 5K pace 6:19. 2.5 mile cooldown. I felt pretty good and was not planning to run the tempo portion quite that quick but it felt fluid so I just went with it.

AM #2: Me and my sister won free entries to the Color Me RAD 5k held at UVU. I did not wear a garmin but it definitely did not feel like a full 5k. Anyway we went really slow, maybe 10+ minute miles and had a ton of fun! I will have to post pictures we were totally covered.

AM #3: Chasing my 4 neices and nephews that are all 2 years old around all day. Seriously how do you people with kids do it? I think I will be asleep by 6pm tonight. :)

Fri, Apr 27, 2012

Fri, 27 Apr 2012 06:00:00

I am seriously having a love afair with my pillow this week. I just cannot seem to drag my arse out of bed. haha! Luckily I don't have to be to work until 9 on Friday and still got up with plenty of time for a good workout.

30 minutes weights at the gym working biceps & triceps.

Forgot my Garmin so I ran on the treadmill for the first time in like 3 weeks. It really wasn't so bad once I got going. 8 miles at 2% incline at an even 8:00 pace.

Thu, Apr 26, 2012

Thu, 26 Apr 2012 06:00:00

I have been totally slacking on the weights this week. I'm probably starting to look skinnyfat! ha ha oh well my body seems to want more sleep so I am listening.

7.35 miles from my house around the orchards in Santaquin. Seriously such a gorgeous morning. My 8 minute "easy" pace tells me that physically I am about 99% recovered from the marathon.

The $100 Boston Marathon jackets are on ebay for $50 if anyone didn't get one in Boston and wants one. :)

PM: 2 miles pushing the jogging stroller with my sister 10:08 pace. My sister is trying to get back in shape so I offered to push the stroller so she could focus on running. Aren't I nice? Going to make myself do pushups/planks while I watch tv tonight. I am feeling so soft and fluffy!!

Wed, Apr 25, 2012

Wed, 25 Apr 2012 06:00:00

Downtown Payson loop. I ran one faster mile just to see if I could and it turns out I can - 6:56. Minimal effort to hit that pace so I think that is a good sign. Overall AP for the run was much faster than my normal recovery 8:05. I am feeling good post marathon but still feel as though my legs are lacking that "bounce" in their step. I will take 2 more easy days and then maybe attempt a mini workout this weekend. I will play it by ear and see how I feel.

Can someone please explain to me how to steal my proofs from Boston off of the website? Please and thank you!

PM: 2 miles easy. Felt pretty tired which is hopefully just a result of staying up too late last night.

Tue, Apr 24, 2012

Tue, 24 Apr 2012 06:00:00

Sorry for no words....I am never short on words. :) FRB will not let me type from my I-phone for some reason.

40 minutes weights - a mixed bag of lifting....trying to turn myself into Hulk Hogan errr something.

8 miles running. Ran the boring 2 miles of Downtown Spanish Fork to get to the the river trail and then 4 miles on the trail. It was a gorgeous morning. I have to admit I am kind of digging this marathon recovery/fun adventure run stuff. What I am not digging is the gross smells and crappy drivers of Spanish Fork!

15 minutes elliptical when I got back to the gym just to catch up on the news.

4.5 hours playing with my nephew.

2.5 macadamia nut cookies consumed so far......

It's been a good day! :)

PM: just 1 mile with the pup. It takes Izzy awhile to adjust to the heat and I didn't want to push her too hard. Plus I was kind of tired myself. :)

Mon, Apr 23, 2012

Mon, 23 Apr 2012 06:00:00

30 minutes weights at home - planks, pushups, and worked shoulders with my little 10lb dumb bells.

Ran for 60 minutes, 7.1 mi. Gorgeous morning! I have a friend that is selling her $15 Provo City 5k voucher and I am debating about whether to take it or not. As I was running my 5k TT route from a few weeks ago this morning the though of going 2 minutes faster per mile made me just a little nauseous.

PM: 2 miles easy after spending the afternoon up Payson Canyon. What a gorgeous night. :)

Sun, Apr 22, 2012

Sun, 22 Apr 2012 06:00:00

4.8 easy around the Santaquin Orchards. Feeling good and loving the nice weather.

90 minutes walking at the track with my friend Julia and our pups.

Sat, Apr 21, 2012

Sat, 21 Apr 2012 06:00:00

Met Walter in Riverton early this morning and we ran 7.6 miles. I felt almost 100% today but resisted the urge to do anything stupid. It was really nice to have some company.

After we got done I headed up to Liberty park and was able to cheer on Andrea, Skip, Billy, Janae, & Rachel. Everyone was looking great and I handed out gatorade and water to random people that needed it. After seeing all of the familiar faces I headed to mile 16 of the marathon to volunteer at the aid station. I was afraid I would miss Allie but managed to get there about 2 minute before she ran in (thank you SLC motorcycle escort). She looked strong and I feel bad I wasn't able to run with her at all. I stayed at the aid station clear until 11:15am when the last marathon came in. It was definitely a cool experience and I have a great respect for those that run 5+ hour marathons. There perserverence is incredible and it was fun to feel like I was giving back to the running community that has given so so much to me.

Major Congrats to all the FRB group that performed so well today!!

PM: way to nice of a day to sit inside so I had to take the pup out for an easy 3 miles. 9+ pace.