RustyTF2

9m@7:32 in the hills above the highland area. Ran with my bro-in-law, Mark, and he helped me make an old out and back trail route into an awesome loop! We had to run through an alph-alpha field briefly, avoid being charged by a bull by running off the track for a bit, scatter some cows, and tackle some good hills. I love making loops, especially on trail runs, so this was a lot of fun for me. We went up the farmers trail till about 3.5 miles, where we took the right fork up the hill, then took another right till we found a single track on the left leading us to just above "rollercoaster". We took the shady side down and added on by using the single track that traverses back to the farmer road we started on. Long trail runs are just so much more fun to me with a running partner. Maybe it's cuz I'm afraid of what I would do if I had to encounter that bull alone... 

13m@6:58 after work about 4pm. Ross park, AMI trail, railroad tracks (got kicked off), Edson Fitcher, Portneuf Greenway, 2nd ave, etc etc. I was gonna do a Fartlek but was feeling pretty blah, so I kept warming up... and the warmup never ended. 

4m warmup @7:15

2x800 @2:28 with 400 jog after each 

3m cooldown @7:10

i was gonna do a real workout but it was so dang hot and I was so dang tired after work. My breathing never got up but my body just didn't feel like moving fast. It's just been a slow-paced running week.

3m warmup @ 7:35

3m tempo @ 5:23 w/ hills

2m cooldown @ 7:25

6.5@7:07 from in-laws' to Edson Fichter, etc.

15m@5:59 satterfield, butte, hiskey, fairway, Pocatello creek, booth, monte vista.... Terry, Alvin Ricken to the ISU XC course and back. 

Last run in Pocatello! We are moving back to Orem this afternoon. Looking forward to having running partners again and running on the murdock canal trail, Provo canyon, etc. It's just so much easier for me to get good training down there with the weather (less wind), running partners, and smooth, fast paths. Although I look forward to my running back in Utah, I've really enjoyed what Pocatello has to offer, particularly the off-road trail running in the highland hills and city creek. Lots of good trails for me to tackle back in Utah too though. It's been a great six weeks and most importantly, I had a great learning experience and grew a ton as a physical therapist in my clinical affiliation. 

10m@ 7:05. 6 of it were on grass at Kiwannis park. About 8 miles in I did 4x100m strides on the indoor track w/ 50m jog recovery. Ran with brother and some of the other guys on the team. So fun running with people again!!!

2.3m warmup @ 7:23

Fartlek on Lake Loop. 2m- 10:27, 400m jog (2 min), 1m- 4:57, 400m jog (2 min), .5m- 2:27. 

1.7m cooldown @ 7:18

This has been my typical half marathon tune up workout. Excited to see what I have on Saturday!

6m@6:26 w/ .5m in the middle @ 5:20 for some pace work for Saturday. Hoping to run about 5:15 pace. Starting at the mouth of Provo canyon, 3m up the river trail and back. 

4m@6:16 Ran a little quick in the middle 2 miles so I wouldn't feel stale Saturday 

3m @ 7:00? (no watch) around grass at BYU track and some on track. 4x100m easy strides included.

Right hamstring has been bothering me up by the origin. I've been stretching more but it feels a little worse today. I don't think it'll affect me tomorrow... pace won't be THAT hot. (for me, at least... maybe for Ryan Hall it will be)

.35m warmup w/ strides 1.6m cooldown

Lots of good guys to run with today! Mike and I decided before the race it would be a good idea to split the lead every half mile to help with the wind, since we were planning on about 5:15's. We did that for about 8 miles and it was really nice! The race played out almost exactly as it did last year. I switched leads with Iain Hunter last year till about the same point and also finished 3rd last year... minutes behind 2 runners who were out of my league. The difference was mostly in my last mile. Instead of 5:00 it was 5:15... and I ran 16 seconds slower this year. I am very pleased with my effort and the result, especially considering the lack of consistency in good workouts the past couple months. 

Splits: 5:17.4, 5:14.7, 5:26, 5:14.6, 5:04.9, 5:10.4, 5:15.1, 5:20.1, 5:11.8, 5:20.5, 5:25.6, 5:14.7, 5:12.4, 46 seconds for .16m (4:53 pace) I was ahead of pace from last years time through 12 miles... but wasn't able to finish as well as I did last year. 

I wore my brother's watch cuz my strap has broke 3 times in the past week or so...and I didn't want to risk that happening in the race. He has a Garmin forerunner 220 and I loved it! His watch got me at 13.16m@5:15... I think the race result is 1:09:14, or 5:17 pace. Average cadence was 182 steps per minute. 

So both times I have run this race, the last 2-3 miles I feel like I have a hitch in my stride and my legs want to buckle. My breathing feels easy but my legs just don't work as well. I also felt like I wanted to fall backwards..downhill, flat, and even on the slight uphill. Have any of you had this problem? My best guess is my glutes are shot by the end of all that downhill and I start to compensate with an "extensor lurch"...only bilaterally. I think it's a matter of training higher mileage and more downhill. I'd love to hear if any of you have had a similar issue or what your thoughts are on it. 

4m@7:10 a couple hours after dinner. Ate alot or I woulda gone at least a couple more. 

5m@7:31 on BST from Slate Canyon... including up to the Y and down, which was a mistake. It could have been a very enjoyable, easy run... but I thought the view would be worth it. After 1/3 m up the Y trail, I quit and hiked the rest of the mile to the top... which still kept my HR up and my calves burning. Running down was almost as hard as running up. Probably hiked 1 mile total on top of the 5 ran. 10am...high 80's or 90 outside. 

10m@6:42 from house to the murdock via lindon heritage trail and back. 

8m@6:58 ending after 10pm... Busy day. Gonna be hard to wake up early for tomorrow's run but I told my brother I'd meet him to run so that'll hold me accountable. Did a loop... 1200 north, Murdock canal trail, 2000 north, etc

8m@7:23. 3.5 on grass around track, 4.5 w/ Dallin on dirt trail and back. 7am

10m@5:49 on dirt road in south Provo with Gman, Witt, and Ward. Definitely a "power" run for me but they were just chillin. Witt and Ward are backing off a bit to race well in the 10k at USA's in Eugene next week... They look fit!

6:19, 5:57, 5:49, 5:56, 5:57, 5:50, 5:44, 5:41, 5:27, 5:27

5min core after

3.5m@ 10:04 with my wife on Provo river trail up the canyon. I pushed Dylan in the stroller and we had a fun time!

edit- felt a little under the weather this morning... Looking back, maybe i shouldn't have done such an intense run...not worth being sick for 2 weeks to come

Sick with sore throat and cold. No run

Still sick but getting some fresh air and jogging with my wife sounded better than staying inside. 4m@9:52 up/down Provo river trail from canyon glen park. I pushed Dylan in the stroller. So beautiful out there and so nice to be out there with my family. Gonna try a real run in the morning.

2m@9:30 w/ wife on PRT pushing Dylan in the jogger. Being sick, it's at least nice to get some fresh air and enjoy some quality family time. 

10m@6:29 on hilly dirt/rock trail up by Deer Creek Reservoir w/ brother and some guys from BYU. Awesome place to run! Can't wait to go back. I've been sick since Sunday night, and this was my first real run since then. It felt good while I was out but the next 2 days were miserable.