Running For Trevor

4.5 mile loop + 2.5 miles at the track with Izzy.  Nice weather this morning.

Off to the new outlets to shop for the rest of the day.  Woo hoo!

25 min Strength Training - planks/pushups/ITBS rehab/upper body weights

8 mile treadmill run in 60 min.  20 min warm-up, 12 x 1 min on/off with the ons at 10.1-10.5 (5:52-5:45 pace) and the offs at 8:19 pace.  I felt surprising good this morning.

8 miles Santaquin Orchard Loop with Melissa, Jen, & Josh.  I am absolutely loving the South County Running crew we have created.  Such awesome company and everyone agreed that my little Payson routes completely rock!  We started slow with the first 3 miles at 8:30 pace but Jen was feeling good and pushed us to a nice negative split and we finished with a 7:45 AP.  Jen just ran a 18 min 5K over the weekend and I am really excited to start doing some track workouts with her.  She is really great at the shorter distances and I am excited to have someone push me at the track.

I had some extra time after the crew left so I added 2 miles with Izzy afterwards.

This is a good article about pacing.  Most of you have probably already read it but if not it's worth the read.  If you don't have time to read the article just read this:  "Every current world record, from the 1500m to the marathon, has been set by an athlete running negative splits."

PM:  1.5 mile running, 20 min elliptical.  Attempting to burn the two pieces of pumpkin pie I consumed for lunch.  I followed up the workout with a 3rd piece of pie. :)

20 min Strength Training - planks/pushups/triceps/biceps

40 min elliptical

3.4 miles treadmill, first 3 easy and last .4 @ 5kish pace.  Felt hard.

Anyone up for some running this Holiday weekend?  I am thinking Black Friday run on Lehi JRP and Saturday run in Provo Canyon?  I am open to time and location but would love some fun longish runs. :):)  

This was my 3rd year running this 5k Turkey Trot.  When I find a good race I like to try and support it each year.  Fleet Feet does a great job and this race is incredibly organized and an awesome flat course.  The only real downfall is the 199 turns during the 3.1 miles but other than that it really is great.  This was my first actual race since TOU marathon in Sept so I did not have high expectations but I did want to break 20 minutes.  I have strung together some solid little workouts in the two weeks leading up to the race and felt I could comfortably break 20.

Me & JulieC jogged the course before the race and tried to familiarize ourselfs with the mario cart shinanagans that lied ahead.  At the start of the race I went out a little quick the first 800 and it took me awhile to get into a groove.  I guess I'm a little rusty with racing.  Anyway I felt great the first two miles 6:08, 6:06.  After the 2 mile marker the 5k fatigue set in and I went into survival mode.  I was in the lead and got kind of mentally weak losing 5 seconds in the third mile with a split of 6:13.  When I saw the clock I kicked it pushing a 5:35 pace for the final .1 but I just couldn't make up the time I lost in mile 3 to pull of the sub-19.  Oh well I won first place and 19:02 is a pretty solid time considering my goal was sub-20.  I am happy that I haven't lost too much fitness and it sure was fun to race again. 

Shout out to Scott who ran an awesome PR and won the mens race.  Also congrats to Julie who set a 5K PR and a couple of my other friends that placed in they're agegroups.  It was a really fun morning and I went home with a turkey and a pie so I really can't complain. :)

3 mile cooldown with Julie.

13 miles with Rachel, Kelli, Amy, Chad, & George on the Mtn View corridor road in Heriman.  A great run with plenty of climbing.  It was really nice to catch up with Rachel and Kelli and totally worth the drive up to Heriman for the great conversation.  8:34 pace for the run and I couldn't have gone a single second faster.  So so glad that no one felt like pushing the pace this morning.

There is a group of us meeting at the Wynnsong Theatre in Provo tomorrow at 7am to run 12 miles out and back in Provo Canyon.  Anyone is welcome to join.

13.2 miles out & back in Provo Canyon.  Met up with Josh, Pam, Melissa, Josse, Marie, & Desi.  It was a beautiful morning with great company.  I am loving this long weekend running. :)  Me and Melissa finished in exactly 1:45 for the 13.1 for a perfect 8 min mile pace.  I felt great this morning and am so glad my body is allowing me to run further without any pain at all. I think the lower body Strength Training and ITBS rehab routine I've been doing each day is really making a huge difference and I am seeing significant improvements.