RustyTF2

9m@6:28 on Eyestone Loop w/ Doc and Ward. They added on for 10 but our loop ended at 9 and since I went 11 yesterday I figured I'd cut myself a little break before the Saturday long run. 

15m@6:25 w/ Runner's Corner racing team. From the soccer fields up Provo Canyon and back. First 4.5 down roughly@ MP (first .5 no split, 5:41, 5:35, 5:16, 5:06) Avg ~5:25, dropping an average of ~80ft/mile (somewhere between SGM avg drop/mile and UVM avg drop/mile). Strava GAP tool had me at 5:37 avg mile had it been flat. 

.9m CD @ 7:56 on grass after

Very happy with this week. After my ups and downs the past month or two with sickness and a hip flexor strain, I was starting to get anxious about my fitness heading into this Utah Valley Marathon buildup. I told myself if I could at least run easy everyday this week and get 60 miles then I'd still be in it. I did that so as long as I can keep progressing and stay healthy, I think I have a great shot at improving on my marathon PR. I think I'll go into this one with less pressure and expectations on myself, really keeping things controlled and pretty easy for at least the first half. That way I can have a good experience and want to come back for maybe a more aggressive approach again at SGM later in the year. Excited about running! Excited about racing! 

pm- 2.5m@9:26 pushing the jogger alongside Jill

3 mile walk w/ Dallin between conference sessions

10@7:03 on a beatiful spring morning

9m@6:45 in SF during lunch. Windy out. The right hip flexor was feeling kind of tight again so I just stopped at an hour

13m@6:12. 3m WU, Fartlek: 2m-10:17, 1m easy, 1m-4:57, 1m easy, .5m-2:23, .5m easy, .5m 2:24, .5m easy, .25m- 67s. 2.75 CD

All "easy" paced segments were sub 7 pace and any stops (bathroom, traffic) were only done during WU or CD

First full workout in a while and it was a confidence (and fitness) booster! 

10@6:56 exploring more of the paths in SF during lunch. 

10m@6:41 w/ a bunch of BYU alum. First 7m w/ James Tracy, Rex Shields, Ryan Jones and Spencer Gardner. Last 3 w/ Ward and Iain as they were heading out. 

right plantar fascia kinda tight this morning- rolled it a bit w/ the LAX ball before running and that seemed to help. Not bad while running. 

.3m at RC testing shoes

18m@5:55 on the MCT w/ Doc, Gman, Fuller, Wardy, Jonesy, Waite, Ricks

7.5 out and back first with the pace already getting kinda hot on the way out, so I decided to just keep the pace hot throughout instead of doing a 5 mile pickup MP/HMP fartlek as originally planned. Brief stop halfway to pee. Doc and I hung back on the way back while ward, gman and fuller killed it. Ward waited for me then we waited a few more minutes chatting with the guys before the two of us took off for another 3. First 18er in a while! 

10m@6:18 on PRT out to lake and back w/ Doc, Ward, Gman, Jonesy, Rex. Little bit of tibialis posterior pain/tightness- rolled it some over the weekend and noticed it was a little tender then. Nothing bad though. New shoes felt amazing! 

13m@6:37 during long lunch in Spanish Fork. Mostly on the river trail. 8x160m strides @ mile pace w/ equal distance jog recovery during miles 9 and 10. Funny how 68 degrees feels hot now!

12m@6:04 (not including 1min stops).

3 WU @ 6:28 straight into 6x1mile, 1min rest avg 5:13 (5:16, 5:12, 5:15, 5:17, 5:11, 5:09) straight into 3m CD @ 7:27

Felt pretty easy throughout, but on my 3rd repeat I noticed my left calf (soleus) was feeling pretty tight. It slowly got worse and worse until I was pretty much hobbling home the last mile of the cooldown. I thought I was being safe by jogging it in easy but I really shoulda just hitched a ride back in. It's been really sore and I've been limping all morning. I've been used to doing half or more of my runs in 12mm drop shoes... this week I upped the mileage and ran in 8mm, 5mm, and 4mm drop shoes. Rookie mistake. I've been doing everything I know how for it but I think I'll likely end up having to cross train tomorrow. Dang it. Wasn't even that awesome of a workout... wish I could go back in time and just run today easy in different shoes. 

Hiked Angel's Landing w/ Jill. It was our first time and didn't disappoint! 5.4m in 2:18. 

Riverside walk ~2m... the narrows were closed due to flash flood warnings. 

10.6m@7:46 on some trail that turned into a dried out creek bed. Super technical and felt more like an intense hike for a few miles... so then I got on a dirt road and ran just barely into the Dixie national forest before I had to head back. Very hilly run. 

No calf issues! Felt a little sore later in the day but went away with some gentle self-massage. 

10.2m@5:41 w/ a mix of MP and threshold mileage after a 2 mile warmup. Finished it off with an easy .2 CD. Splits: 

6:39, 6:23 (up), 5:48 (up), 5:30, 5:27, 5:19, 5:27, 5:20, 5:16 (down), 5:27, 6:44 pace for .2.  Tempo portion avg: 5:27, net loss 123 ft (avg 15 ft drop/mile)

Only stop during 1st mile and 5s at 3m into tempo for traffic. 

Felt really good and pretty easy but I think it's a false sense of fitness. Taking about a week off for my calf has probably made my legs pretty fresh. I was really hoping for a better base and buildup going into PCHM and UVM but in the past couple months I've taken 5 weeks pretty much completely off: 2 for a sinus infection, 2 for a sore hip flexor, 1 for a sore calf. I just keep jumping back into it, over eager to get my mileage and workouts up to where I want them. Even though I know better, it is so hard to be patient sometimes. I still think these races can be decent, but I'm not really sure I'll be seeing PR's at this point. 

10@7:00 feeling a little bit sluggish

4.1m @ 6:51

2.93m Aspen Elementary Fun(d) Run "5k" @ 5:37 pace. Hilly, tight turns, and some thick grass. I paced w/ a sophomore from Timpanogos HS from my ward and let him sprint ahead at the end. There were supposed to be free Altra shoes for the winner, but we found out the day before the race that the sponsorship fell through... so I didn't exactly have a reason to do anything more than show up for my easy day running. Fun to run with Tony. He's progressed a ton in the past year and hopefully, after a good summer of base, will be a solid contributor for his team. 

3.38m @ 7:31 (First one ~9' w/ tony)

21m@6:23 super loop in Chubbuck/Pocatello including some of my favorite paved and non-paved paths. Got poured on during mile 2 and by 11 the nips were chaffing... had to tie my shirt around my waist or hold it in my hand the rest of the way. Pretty windy out and the route had plenty of good hills throughout. I'd  equate it to 6:0X pace on the Murdock on a good day. Time to be serious about prepping for UVM

10m@6:42 from home up LHT to MCT out n back. Some tightness again in right post-tib. 2nd time feeling this in the past couple weeks and both times were while wearing new Saucony's. (8mm drop)

Fartlek in the pouring rain- 10.52m@5:56

Splits: 6:46, 6:52, 5:23, 5:26, 5:21, 6:42 (plus a short pee break), 5:26, 5:23, 6:11, 5:37, .5 @6:27  

9.55m@6:22. Running short on time. 

Easy 8@7:08. Feel like I'm needing a little bit of a mini taper for this weekend's race. 

5m@6:54 including 4 strides at Thanksgiving Point after picking up my race bag. 

1.8 WU including strides

13.26@5:33... (1:13:41... 5:37 official pace). Not an all out effort, but definitely a strong one. Felt good and easy when I was finally coming in, but the technicality of the course made the race feel pretty long mentally. Also the fact that until two miles to go, Jace Nye and I were playing Cat and Mouse...switching roles about every mile. Knowing that only top 3 get a payday, there was some stress trying to figure out how to put some distance on him without going to the well. Very hilly, constantly turning and changing course. Not sure how to separate my miles but it was probably somewhere between threshold and MP... so I'll just split them up about even. 

5m CD@ 7:25. didn't have much to eat that morning so by the end I was starving and ate pretty much everything in sight . Was planning on 7 after the race but I was just too hungry.