RustyTF2

2.5m warmup. 6x800m at BYU indoor track w/ bro and team. (kind of... I was at the back).  Team did 8x800 but I sat one in the middle out and skipped the last one. First workout since my Turkey Trott! all were 2:15-2:17, averaging 2:16. 2:30 rest w/ jogging between each, except 7:30 rest after the 3rd. 4m cool down. 10 total. HAPPY NEW YEARS!

At home watching my baby boy all day today while Jill is at work. So I did some core strengthening exercises for about 15 minutes. I saw these posted on Facebook yesterday and decided I'd give them a try. I added some side planks as well. And had to modify many of the exercises because I don't have an exercise ball (yet). Also added side-lying hip abductor exercises. 

http://m.runnersworld.com/workouts/10-essential-strength-exercises-for-runners?page=single

16 miles @6:35 pace on Murdock Canal Trail in Orem/Lindon/Pleasant Grove. Ran with brother and other BYU runners and alums. Trail was mostly clear with some icy spots.

This was my first time running over 15 miles since August of 2007! I always stopped at 15 in college for fear of injury, although my pace was often much faster than today. I'm pumped about this! Maybe I will start going even longer on my weekend runs... I've never done a 2 hour run... maybe i could do 18@6:40 sometime in the near future for 2 hours. That would be fun!

2.91m @7:06 warmup. Lake Loop Tempo run w/ BYU guys. Once again at the back minus the recent RM's and guys coming off injury or sickness. 4.88 miles in 25:51 (5:18 pace). Splits: 5:15, 5:18, 5:19, 5:22, 5:15 pace for .88. 2.62m @ 8:06 cooldown. Forgot to bring flats today. Good effort, but not all out. PR on this course is from February 2014- 23:48 (4:53 pace)

Long Carterville minus the trail (too snowy) with bro and team. 9.6@6:55

5.5m@6:46. Ran with spikes in hand the whole way...looking for a clear enough track to do a workout on. Orem jr high and Timpanogos HS were both unrunnable (fast, with spikes at least). Timp had 2 foot snow drifts. Oh well... maybe I'll do something on the track tomorrow

stretch, foam roll...

7 minutes core work. Squats, lunges, side-lying hip abduction exercises. 

8.25m@6:58 w/ little bro Dallin. Then on my own 2 laps at a little slower than mile pace (on the 5 lap per mile BYU indoor track). 643.6m (.4mile) - 1:51. jog some, 2x200 (28,29). .5m cd. 9.5m total for the day. 

First time putting spikes on since my last track race at BYU in May 2014. I'm signed up for the slow heat of the mile at the BYU indoor meet saturday afternoon! I just wanted to test the pace today a little since I haven't done any speed except for those 800's last thursday (which really weren't very fast).. Saturday will be fun and interesting!

3.5m@7:02 pace ending w/ 2 long strides. Tight left glute max by sacral attachment/fascia for 2 days now. Rolled and stretched it pretty good yesterday but it's still bugging just a bit. Decided to cut it back a little today so I don't aggravate it anymore before my race tomorrow. 

2.5m warmup 1m race-4:26. Splits: 71 (first 409 meters), 67 (2:18), 67 (3:25), 61 (4:26). 2m cooldown. 6 more miles slow (7:30's) w/ little brother Dallin after his 3k race where he got 2nd in 8:25! 11.5 total

I got a bad start at my race...partially because I had no confidence that I should be right up at the front. Learned a valuable lesson...just get to the front and THEN decide if you want to fade back. The race went out SLOW and I was stuck at the back of it. I moved up very slowly throughout the race but I usually had to move out to lane 2 or 3 to do it (Very crowded track with tight turns and 15 runners on the track). I closed hard at the end and almost caught the winner. He got me by .15. Nice guy from UVU. It was a lot of fun and I surpassed my expectations! I still get a kick out of racing even when it's not nearly as fast as it used to be. Just fun to compete!

10.25m@6:57 w/ bro and BYU. Wore my "rain jacket" but still was sopping wet head to toe. River trail out to the Lake and back... maybe would have been a better day for the treadmill. Especially since Dallin was having stomach issues and had to slow down and use the bathroom twice. Still fun though and I'm glad I got out there and ran. 

7m@8:08 on Firebreak trail starting up above Orem cemetery. Some tricky footing in the snow but a very enjoyable run! Tacked on about half a mile at the end on Bonneville Shoreline trail and it seems much more runable! I could see a lot of dirt even! Next time I will run that.

Listened to a podcast from trail runner nation during run about what it will take to run a 1:59 marathon and I think that guy they interviewed is a quack. 

7 minutes core and side-lying hip abductor exercises. 

2.95m warmup including strides @7:01.

Lake Loop Fartlek 10-5-3-2-1 (minutes on, followed by same # of minutes easy jogging after, except only 5 minute after the 10 minute segment) -5.85m

Paces: 10-5:08, 5-4:49, 3-4:48, 2-4:32, 1-4:22. Recovery typically ~9:30 pace (included some stand still time)

3m cooldown @7:29

3.45m@7:08 after Jill got home from work and took over Dylan duty. 

First time running over 2 hours!!! 2:00:44. 2,356 calories 

19m@6:21 on Murdock Canal Trail w/ Jason Witt and John Coyle for most of it. Witt did a 5 mile pick up after 12 miles so we didn't see him after that. Coyle stopped at 16 so my last 3 were alone. Quick pee stops at 5.5, 8.5, and 13.5 miles. My plan was to run 18@6:40 pace but Witt can't handle running that slow so he made us run 6:20's...jerk. I'll be sore for a few days but I feel quite accomplished! And hungry!

splits: 6:50,6:25,6:33,6:21,6:13,6:15,6:18,6:20,6:22,6:16,6:14,6:12,6:27,6:33,6:27,6:27,6:11,6:14,6:06

10m@7:03 w/ Rory. Up the canyon and back via dirt trail. Good run and good company!

3.3 m warmup including 400meters of strides. 7x1k on grass at BYU intramural field. avg 55 seconds recovery except for a 5 minute recovery jog (1/2 mile) after the 5th one (I sat one). 

splits- 3:06, 3:10, 3:10, 3:12, 3:11, 3:08, 3:09 (3:10 average... 5:05 pace) Watch had the distance a little longer and pace a little faster than what was marked.

1.7m cooldown. 

All day musculoskeletal lab w/ Dr. Flynn 8-5. So I did a 5 minute core workout during lunch break. 

300 meter fast-paced warmup from the parking lot w/ 1 stride. I left school as soon as i could for the workout but missed the first 2 intervals still.

6x400m w/ 90 seconds rest. (65,64,63,63,63,59) 62.hi average. 

6m cooldown @ 7:25

10.1@6:56 w/ bro and BYU. Long Carterville. 

Right achilles felt a little tight tender. probably from not warming up and jumping straight into speedwork yesterday... stupid, I know. 

Bottom of left forefoot a little sore/tender... probably from running about 7 miles in my spikes this week after pretty much not having worn spikes in 8 months! Again... stupid, I know. 

Trail run. 7:59 avg pace. Lots of mud, snow drifts, slosh... had to stop and hike a lot. In fact, I probably hiked about the same amount of time i spent running. Fun being up closer to the mountains with some nice views. 

Earlier in the day I did "Jillian's 30 minute shred" with my wife. Actually not a bad workout! Left bottom of forefoot still feeling sore on the lateral aspect. Pretty sure its just from all the spike usage last week. Hopefully Sunday off will have it healed for a comfortable Monday run. 

1.5 miles on treadmill in 10 minutes as part of my cardiopulmonary lab, then 10 minutes on the bike. We were testing peripheral edema in the feet after walking, jogging, and biking compared to at rest. Lesson learned- those with congestive heart failure should bike because it causes the least amount of swelling in the feet, meaning that blood isn't getting backed up behind the right chambers of the heart, and is instead being pumped as it should from the periphery back to and through the heart. 

This week I'm a little overwhelmed with my classes, so I probably won't really be able to go for a run until Friday :(

5m@6:00 after Jill got home from work

snowboarding at Brighton w/ the in laws for 4 hours. Just on the bunny hill but it was a lot of fun still! First time I'd been in 4 years!

1.5m @5:40 in my nike frees. Ran to the store and back to get some sausage for a super bowl snack.

10@6:24 w/ BYU up canyon and back via trail. 

medicine ball core ladder (10) and 2 minutes planks

4.1m warmup @6:52. 3m tempo at lake loop @5:08 (5:04, 5:08, 5:12) 4.4m cooldown @7:12 

Did NOT feel fit after only running 8 miles last week and not having done a workout in quite a while. 

11.5m@7:04 Lots of hills...up 2000 north orem to the trails below bonneville shoreline. Hiked for about a mile too, looking for the bonneville shoreline...but it think it was much further back than I anticipated. Ended up running on some fun and challenging trails out to Battle creek, then I came back pretty much the same way. I got my heartrate up pretty high a few times. Exhausted from yesterday and the hills...but fun!

10 mile long tempo @ 5:50. (6:13, 5:51, 5:55, 5:50, 5:44, 5:43, 5:38, 5:39, 5:50, 5:57) First quarter of the run was downhill, last quarter up. Middle half flat. Didn't necessarily intend to do a long tempo until I was a few miles in and realized that I was needing to get back home ASAP to watch the baby so my wife could go to work. Turned into a nice, quick run! Last couple miles were pretty tough!

10.25@7:09 up the canyon and back via dirt trail w/ Dallin, Nico, Lil Jon, and McMillan. Nice easy run... quite enjoyed it!

12m@7:35 on a BST loop w/ the runners corner gang. Ran mostly with my buddy Ryan Jones and a new friend I made Kyle Peterson. Fun time. 

10@6:16. Last 3 were a little quicker 5:58,5:55,5:20

2 minute plank

9.7@6:42 Long Carterville

5m@5:56 on TM during lunch break of our all day musculoskeletal lab w/ Dr Flynn. (6:40, 6:00,6:00, 5:30,5:30)

4.5m@6:26 in the evening

15m@5:57 at the Murdock Canal Trail. Started w/ a 6:18, then ran pretty close to 6 flats the whole way then closed in 5:45, 5:40. Ran w/ Iain Hunter and Clayton Young. Fun run at a good effort!

10m@6:34 w/ Thatcher and Jon Harper up the canyon and back via dirt trail

2.8 warmup (7:06) w/ strides

3x1600m (4:47,4:44,4:39) 1:1 recovery that included 400m jog. 

2.7 cooldown (8:01)

-BYU outdoor track w/ John Coyle. He's trying to get over a sickness so he hung back with me. The team was killing it though... 4:30's and faster, finishing with an extra 800 low 2's. Windy day. 

13m@6:38 started the first few at 7:00's and progressed. Ran from house to Lindon Heritage Trail to Murdock Canal trail half a mile past the barn. Out and back. Enjoyed some good Move Forward PT podcasts along the way. 

5.5m@7:18 w/ Dylan in baby jogger. First time trying a jogger... must add 40+ seconds per mile. Fun time with my little 7 month old. He didn't start crying till the last 5 minutes or so when he got hungry. I think I'll probably be doing this once a week when the weather is nice and I am at home watching him. 

7m@8:39 (60 minutes) w/ Brian Flansburg and Cody Lind from Pocatello Running Company. Started nice and early at 7 and it snowed lightly throughout most of the run, but it was a blast! Cody showed me parts of City Creek I'd never seen before. Great views and trails. A little slick on the downs with the fresh snow. Can't wait to live in poky for 6 weeks  from the end of April to beginning of June so I can go on more runs like this (oh, and I guess also for my first PT clinical... which will also be sweet). 

Skateboarded for an hour at the pocatello skate park later :)

Snowboarding for a few hours up at Pebble Creek in the morning and then watched the finals at the simplot games. Good day!

2.5m warmup. First mile was 5:38 to catch the team. Several strides

4x400@62,62,61,62 w/ about 1:40 rest including 100m jog

4x200@27,28,28,28 w/ about 2:20 rest between. 

4m cooldown 7:20 pace

10.1@6:50 up canyon and back via dirt trail w/ Dallin, Conner, and Rory. 

5@6:58

15@6:13 last mile 5:50. murdock canal trail w/ Rex, Coyle, and Jonesy

10m@6:39 out to lake and back via Provo River Trail w/ bro and team

5.7m@7:55 w/ bro-in-law Mark up on the dirt road above orem cemetery and surrounding single tracks. It was a muddy mess and I'm proud of the pace we maintained in it!

10m@6:41 w/ Dallin

5 minutes core/abs after

1m warmup w/ strides

5x1k in grass at intramural field. 60 seconds rest (3:13, 3:11, 3:12, 3:13, 3:11) 3:12 average (5:08 pace)

3m cooldown

10m@6:33. Loop from my house including lindon heritage trail, murdock canal trail, 800 north, 800 west.

9m Fartlek@ 6:15 up to Murdock Canal Trail out and back via 2000 north. 

Splits: 7:00, 6:53, 5:20, 5:13, 7:05, 4:51, 1/2 in 3:36, 1/2 in 2:15, 7:07, 7:01

Had to slow down on miles 3 and 6 for cars. Last half finish on 100 meters uphill so that took a good effort. No stops except for during mile 1 and 9 at state street light. 

6@ 6:49 starting at canyon road trail head between PG and cedar hills on the Murdock. Went north 3 miles and back. I hadn't been out that way before. Jill went on a walk with dylan in the stroller out there while I was running. 

15m@5:39 on the Murdock. Did NOT intend on running that fast today but thanks to some fast I guys I was tagging along with, I didn't really have a choice. 1 quick bathroom stop at halfway.

6:14, 5:48, 5:42, 5:40, 5:37, 5:37, 5:36, 5:44, 5:38, 5:42, 5:39, 5:34, 5:30, 5:35, 5:13

This is probably the most quality long run I've ever had minus my 2 half marathon races. This run made me think I am not far off being able to run sub 2:30 for a full marathon (5:44 pace) so long as it is mostly downhil and I get a couple good weeks of training and a taper :) 

10m@7:04 w/ Dallin. Just took it easy and enjoyed the warm weather. Long Carterville. 

2m warmup @ 7:00

14x400m. 30 seconds rest. First 4 track, next 4 grass, next 4 track, next 2 grass (70, 69, 69, 70, 72, 72, 72, 72, 69, 69, 69, 69, 73, 72) None of those splits are rounded up...so average would probably be tacking on .5 to each split

4m cooldown up on dirt trail and back @ 7:15

I could have continued and done 20 like the team did, it's just hard to want to put yourself in the hurt when there is no for sure race in the near future. But I felt great today! Fun in the sun. 

10m@7:17 on Bonneville Shoreline Trail. Started at trail head above Orem cemetery and ran north to 1 canyon past battle creek (I think it is Grove Creek?).

10 miles is a long way at that pace on that terrain! I admittedly walked up 3 different hills, totalling 200 meters worth of walking. The heart rate was just getting up higher than it should be for an "easy" day. Perhaps next time I'll just have to swallow my pride and run slower. I saw an entire animal's vertebral column complete with ribs sitting alone on the side of the trail... the rest had decayed. CRAZY.

First time running 20 miles! First ~4 miles were warm up around 7:00. Then the next 8 were a tempo at 5:20 average. Then a pretty chill pace the next 6 miles and closed with a couple quicker ones. Average 6:16.

Ran at the Jordan Rivery Parkway w/ Jon Kotter, Fritz,  Toni, Scott Keatte, and a few other studs. Windy day but we made sure the wind was mostly at our backs for the tempo section. Had a great time! First time running with this group and on this trail. Thanks for the invite, Fritz! I'll have to join these guys again. I know I always say it and it never really happens, but I really think I WILL be sore after this one. 

10m@ 6:29 out to the lake and back on provo river trail w/ Kyle Perry who was in town. Probably would have been better to run a little slower... I'm still a little tired from Saturday. 

3m warmup w/ strides. 3.5m lake loop tempo @ 5:05. Shoulda gone at least 4 but I was making excuses due to heart burn from tacos for lunch and heavy legs still from Saturday. 

10m@6:49 Started at 7:40 pm so much of the run was pretty dark. Home to 2000 north, Murdock Canal, 800 north, up Provo canyon a bit and then back the same way. Long day at school and then watching my boy. It was nice to get outside for a while!

10@6:52. From home to Lindon heritage trail, took it west towards Utah lake, then ran through some industrial park to a road that went out to the American fork freeway entrance. Out n back

Still feeling tired legs... Probably cuz I went longer than ever before on Saturday and now this week I have run 10 everyday... Which I've maybe done once since last may. 

Right hip feels like it needs some good mobilizations. I'll ask a classmate on Monday. 

10m@6:45 in my new birthday shoes! I like them! Home to Murdock via Lindon heritage trail and back. 

15m@6:28 on the Murdock. Got dropped by everyone around 8 miles and then plodded in.  

Usually I either take Friday off or just run an easy 5. This is my first week since my BYU days that I ran 10/day M-F... so I was feeling it a little today. My first 65 mile week since last track season! I hit 60 once last fall so this was really a big week for me Coming off of last Saturday's 20 made it a little harder too, I think. 

edit- I hit a 65 mile week in February when I had a few days off school. 

3.5 warmup @ 6:52

Mile Breakdown 1600: 4:38, 1200: 3:27, 800: 2:14, 400: 58. ~4 minutes rest between each including 200m jog after first two intervals, 400m jog after 3rd. 

3.5 cooldown @ 6:55

10m@6:51 Had to stop and drop a deuce behind some bushes on the side of the road. Horrible experience. Finished the last 3 miles or so of my run with only 1 sock...

10@6:48 Loop from RMU: over freeway, dirt path to big new dirt road being built that ends out by the airport. Center back to some back roads and back to school via university avenue. Out and back woulda been better. That dirt road is nice and soft!

15m@5:56. Murdock Canal Trail w/ Jason Witt for first 7.5... he continued going out so he could hit 18-20 w/ a 5 mile tempo (I wasn't up for that today). First mile 6:24 and the rest were all pretty much right around 5:50 minus 1 that was just over 6 minutes. Good run! Got back just in time for the first speaker of General Conference. 

10m@6:42 on Provo River Trail out to lake and back

Grass run at intramural field

2m warmup 2 sets of (3x1k, 400m) 60 seconds rest between each, 3 minutes between sets. 3:11, 3:11, 3:09, 67, 3:07, 3:12, 3:08, 69 3.5 cooldown

4.25@6:34. Ran from Runner's Corner. The HokaOneOne rep was there and demoing the Clifton. I quite liked it! Did a 400m pick up in 65. I've had a sore throat the past day but it was nice to get out and move a little. 

2m@7:20 w/ walking. I've had a sore throat and was just plain tired! But I wanted to move the legs a little bit before my race tomorrow

1.4 warm up. 1.5 cd 5k- 18:03. Watch got the distance at 3.04 miles @5:57 (6:35, 6:18, 5:02, 3:43 pace last 60 meters) but sometimes my watch jips me of a little bit of distance... probably not a whole .06 though. First two miles had lots of uphill, third mile is where you lose all the elevation gained. Technical terrain and it was my first trail race! It was fun but MAN did my lungs and quads burn climbing those hills. Not at all an easy course for me. 5 seconds off the CR. I didn't realize I was gonna be so close or maybe I woulda manned up a little more in the middle/end. Maybe next year I can try again for that. Overall good experience and fun race environment! 

8m@6:42 in pretty much a blizzard. Wish I had goggles cuz my eyes pretty much teared up the entire way trying to avoid snowflakes. Ran with a cranked neck to the side most of the way to try and avoid it. Still was a great run. Finished my 3rd semester of PT school this morning and it was nice to get out for a celebratory run. 

2.8m warmup @7:00

10-5-3-2-1 minute fartlek. w/ equal recovery in jogging after each (except after 10 minute segment, only a 5 minute recovery). Paces per segment: 4:59, 4:53, 4:51, 4:45, 4:28. Recovery segments averaged ~8:30 pace. 6.05m total

3.25m cooldown @7:17

Ran with Ward and Iain. Well, I ran the recovery segments with Ward and Iain. Iain was just out for an easy day and Wardy was running at least 20 seconds/mile faster than me. Windy day out on the lake loop. 

2.5 mile hike w/ family up at big springs. I was gonna run but there wasn't anywhere for my wife to go w/ my son in the jogger. So i took over the jogger and we navigated the trail together. I jogged about .5m down but it was a little to rough for comfort w/ the jogger. It's beautiful up there. I would love to do a run up to the saddle sometime. Mountain biking would also be sweet up there. 

15m@5:59 Eased into it the first 5 and then averaged ~5:45 the last 10. Murdock canal trail w/ Wardy, Clayton Young, and Rex. 

12@7:11 w/ Dallin. Mostly on grass loops (track, intramural field, canyon elementary, kiwannis)

4.25 warmup w/ strides. 3200m continuous Fartlek on the track (30-40's) alternating speeds each 200m...only the goal was 42-32. Hit some 43's but mostly was pretty close to on pace. Closed in 29. Overall time- 9:43... averages out to 41.5-31.5, or 73 seconds/lap. 3.75 cooldown. About 6m in the grass. 

8.5m@ 7:03 in the am on murdock canal trail and canal road

6m@7:12 mostly on lindon heritage trail and tomorrow's course

.75 jog over to the school w/ the stroller @ 8:00

5k (2.91m actually)@5:59 pace. (6:14, 5:49, 5:53 pace) 

Fundraiser for my niece's elementary school that runs through my neighborhood. Ran as easy as possible to still be fresh for the half tomorrow!

1m warmup w/ a stride

13.15m@5:34 pace. Wow that course was tougher than I anticipated! Lots of golf course hills and windy paths through the rose gardens. Very unique and fun race. I'm really glad I did it. Brett Hales shot off from the gun and beat me by 3.5 minutes while taking a wrong turn that probably cost him 1-2 minutes...so yeah he litearlly would have beat me by a mile. I'm okay with that. Me, Jacob Bradosky (3rd, recently transfered to Air Force base in Clearfield) and Jace Nye (4th) ran together the first 5 miles or so, taking turns leading pretty naturally. When Jake and I broke away we were probably pretty evenly split between leading duties. We both seemed to be feeling about the same so neither of us made any strong moves till about a mile out he picked up the pace. I picked up the pace again with 800 to go and then again drastically w/ 200 to go to get him by 10 seconds. Not that it was an easy race by any means, but I feel that if someone else had been further ahead i maybe could have run a minute or so faster by sitting. Alas, that wasn't the case and I'm pleased w/ my effort and performance. 

2.5m cooldown and then walk through the tulip festival w/ Jill and Dylan.

splits: 5:29, 5:40, 5:28, 5:39, 5:44, 5:29, 5:42, 5:30, 5:41, 5:39, 5:37, 5:14, .15m@ 4:21. 

10m@7:21 From home down to highland, around golfcourse, etc... then ran the last 5 w/ the HS boys up Lois ln to end of satterfield and up dirt road. Legs are pretty sore from Saturday still. Would have been nice to run more flat ground but hey, this is Pocatello!

I am in Poky for the next 6 weeks during my first physical therapy clinical rotation. I got off at 3:15 today so I got to get a mid afternoon run in :)

Workout at ISU track w/ poky running club: 3.55m warmup@ 7:07

6x400m w/ 90 seconds rest. 200m jog after first 2. (62.6, 64.1, 63.5, 63.3, 62.9, 61.2)  avg- 62.9

5m cooldown @7:29 w/ a couple miles on difficult trail. (Red hill, etc.)

4.21@7:21 in the highland hills. Quite enjoyable

10.14m@7:28 from Burnham's to City Creek and up the main part. Back by taking Cross Cut to Burrito, to Ridge Trail to another gulley that led down to Fore road. (Not sure all those names are 100% correct) Interesting route. I'm enjoying the Pocatello trails! 

3.5m@7:25 around new "wellness complex" at the fairgrounds. I felt like garbage, but the complex looks like it's gonna be really nice! Can't wait for it to be finished. 

1.3m warm up including strides cuz i got there late. Would have liked a mile or two more

5.97m@ 5:23. Pocatello fun runs are a lot of fun and motivate me to get out there and run a fast tempo that I might not run otherwise alone in Pocatello, but they are pretty unofficial. Start was with the sound of the bells, but we had no clue that was the start...so no one started for another few seconds. My official time, therefore, must be a few seconds slower than my watch time that i listed above. Course was point to point and included a couple 100 foot rises and declines throughout. The first 4 miles were against the wind, and the last 2 were with the wind, which was quite nice. Splits: 5:25, 5:39, 5:29, 5:40, 5:13, 4:53 for .97m. I realized with 2 to go that I just allowed the wind to slow me down and give a lesser effort, so i turned it on more towards the end. Not a great race effort, but probably a pretty decent tempo effort nonetheless. It would be fun to get in a competitive road race soon and re-kindle some competitive fire. 

3 mile cooldown with my dad as part of his 12 mile run @9:09. He is gearing up for the Ogden half in 2 weeks and looking ready! 

6.13m@7:17 all on the dirt and hills above the highland area. Ended up in the valley between summit, buckskin, and satterfield. It's tough running up there! I loved my new shoes though. First time trail shoe owner right here!

10.5m@ 6:38. 8th mile 5:33 w/ good uphill...wanted to at least to a bit of a workout. Banged my right medial malleolus pretty good on my skateboard about an hour before starting the run. I thought the pain would go away after a couple miles but it just got worse and worse throughout. Hurt pretty bad the next day...ended up taking most of the week off. Guess I gotta be more careful when skating!

7.5@ 7:10 all except .5 were on trail/dirt. Rollercoaster loop + up the farmer dirt road until it was blocked and back. Didn't run till 7:30 pm cuz i woke up feeling sick and pretty much laid around all day hoping to feel better. The run actually felt nice, despite feeling louzy all day. 

10m@6:36

10m@7:08 after getting off for the day. Late afternoon... hot, windy, and I was super dehyrdrated. Not a very fun run. Quinn Meadow to Greenway/Milward Mile, down to poky/main street, pole line, etc. 

8m@7:08 up the farmer trail and over the hill and back. I didn't know about all those acres of farm back there! Excited to go explore a little more some time. 

10m@6:25 on treadmill at 5:30 am in a hotel in Ogden after I dropped my dad off at the buses for the half. He ran 1:55:16! Just 15 seconds slower than his PR that he ran last year on the same course but in much better conditions. It poured the whole race! I added a couple more miles out looking for him and then finished the last mile or so with him. Fun little family trip down to Ogden for the weekend. 

10m@6:29 including Fair Grounds Tempo Loop in 12:22 [2.37m @5:13... splits of 5:08 (down), 5:22 (up), 5:02 pace] and a downhill mile (~50 feet net drop) in 4:48 from above Satterfield to finishing on Satterfield by the gully. The rest was run all around the highland area. 

10m@6:46 on lots of hills! Hiline/Satterfield loop

3m warmup@7:28 pace including 4x100m strides. 

Fartlek on Highland track (Pocatello). [1k @ 5k pace, 200m jog, 200@ mile pace, 400m jog] X 5 sets. Recovery jog avg 7:50 pace. Splits: 3:04, 32.7, 3:04, 33.6, 3:02, 33.8, 3:00, 34.4, 3:03, 30.8. 

1.4m cooldown @ 7:41 (back uphill to my house). Very happy with this early morning workout and happy with the consitency of my running this week!

5m@7:45 technical and hilly trail run. Rained pretty hard the last couple miles so I came home and hopped on the treadmill for 3 more @ 6:45. My parents' treadmill is totally shot from 7 years of me, my dad, and my brother pounding on it. 

8m@7:36 from lower city creek. Rain on and off. Quite muddy in some spots. Lots of fun! First time running in mud w/ my new trail shoes and they gripped as well as could be expected!

14m@6:18... Century loop from the in-laws' place. First half 6:33 pace, second half 6:03 pace. Hard to get the legs going but once I got them going they were fine. Nice, misty run. I've kinda been enjoying the rainy weather this week! This was my first 60 mile week since... I'm not sure... probably the week off between this semester and last. Trying to get in some decent shape the last 4 weeks before Utah Valley 1/2 so I can have some fun there :) 

2m warmup @7:02

6x1600m repeats w/ 400m jog rest in between ~2:00 at Highland high school track. [5:14, 5:14, 5:10, 5:09, 4:59, 4:58] avg 5:07

1.8m cooldown @ 7:43 (uphill back to house) 

Great way to start the week! I copied this workout from mike nelson cuz I saw he did it last week and it looked like fun. Only bad thing about this workout is that when i was pushing the split button on my garmin finishing the first interval, the strap broke! So I ran the next 8 miles holding it in my palm. Still need to figure out how to reattach it, but I'm pretty sure it's not broken. It's my trusty old Garmin Forerunner 405 that I bought at Costco in 2010. 

10m@7:09 straight down Satterfield, then up Pocatello Creek Road. Out n Back. Started at 5:40 a.m... this week will have to be early as my clinical rotations start earlier this week. I hope I can keep waking up this early for the week!

11.25m@ 6:45. From my in-laws out to Edson Fitch and around the nature area, loop around Ross Park, big, hilly loop up Johnny Creek. Last mile in the pouring rain. I was gonna do a tempo but when I started after 3 miles in, the wind was horrendous! I couldn't believe how bad it was... and after a miserable 1/4 mile I quit the tempo and just went back to an easy run. 

5.25m@7:34 up city creek and such with my bro-in-law, Mark. 

16m@6:25. 8m out and back. 1st 2 downhill, next 6 up up up and up pocatello creek road, then on moonlite or something up to some ranch. Averaged 6:42 the first 8 miles and that really tired me out good with all that uphill. I then attempted a 6 mile downhill tempo, but only got 4 before I had to stop. Averaged 5:18 pace. I think 6 would have been no problem if I didn't go so hard on the way up. The next 2 miles I trotted to a park and took a 5 minute break to guzzle down as much water as I could fit in my belly. At this point it was really hot outside and I new I was very dehydrated from not drinking enough yesterday or this morning before the run. Then I had a hellish 2 miles up Satterfield to finish the run. What a horrible day. I still have only been able to get 2 squirts of pee out 2 hours later and there was blood in my urine. I'm excited to get back to Utah and do my long runs on the flat, nice, paved trails with good company. From now on I'm commiting to go into these runs properly hydrated and start sooner than 9 am.  

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. 

8m@6:30 Fartlek miles 4-6-5:10, .5@6:50, .5@4:50, .5@6:50, .5@4:50. Late at night from home to murdock and back via lindon heritage... First run since getting sick for almost 2 weeks. Still don't feel 100%, but it was good to get out again. 

5m@7:10 with my buddy Curtis who is visiting back from AZ. 

1.2 warmup. 6.05m@5:19. ~.5m cooldown.

First off, considering how abysmal the past 2 weeks of running have been for me(sickness), I'm very pleased with today's race! My GPS got the race a little short-distanced. There was a big group of maybe 10 of us for the first mile. By 2 miles it seemed to have thinned out to 6 of us. At this point Zack Jacklin (future Coug!) was out front by a few seconds. A current SUU runner (blanking on his name but his last name starts with Shana...) closed the gap and ran with him. Nate Clayson (a former Firth, HS in Idaho runner) also closed that gap and then a few more of us did. Zack began to fade back (probably cuz I'd bet he is in the middle of some pretty heavy mileage right now prepping for the fall). Eventually the SUU runner and Nate opened up a good lead again and I battled it out with Jaydn Asay (UVU runner). I pulled away in the last mile that was up 9th east to finish 3rd. BUT WAIT... the SUU runner was a bandit (cuz why pay the money to enter if you can't accept the prizes anyways?) so I got 2nd place in the results. I think it coulda been a competitive and fun finish between me and the other 2 guys ahead of me had I not been sick till 2 days ago. Splits: 5:20, 5:04 (down), 5:13, 5:23, 5:30, 5:27 (up), 4:30 pace for .05

12m@6:17 on Provo River Trail. Started at mouth of canyon and went up to Vivan Park and back. Picked it up a bit the last 4 miles.

First time in new shoes. Right hamstring has been tight up at the origin for a while now. Calves were sore after run. Probably a mix of the race Saturday and new shoes. 

5.12m@8:53 up on the Cascadia Trail Series: Big Springs 8k course with Tristram Jones, who has run and volunteered at the race several times, and his cousin and my former teammate Ryan Jones. Fun time catching up with friends and starting the day off right! Calves were super sore when I woke up from last night's run and Saturday's effort, but they didn't bother me at all on the run. 

Kiwannis Park: 3.4m warmup @ 7:35 including 1 long stride

2x10 minutes w/ 1 minute rest between. On wet grass and hills. Paces: 5:09, 5:27 (1.95m, 1.85m) 

1.2m cooldown @ 7:00

10m@6:59 on MCT from house this early am. First run with new garmin FR 220 and i loved it! Avg HR- 143. Avg cadence- 171.

I've heard "recovery runs" should be at 130 bpm... yet I feel fine and easy up at 143..to keep it down at 130 would probably take 8 minute miles...which hardly feels beneficial. I'm surprised my cadence wasn't closer to 180 also. 

5m@6:57 during lunch break. Didn't feel great...but it was a long day at school. 

1.7 warmup @ 8:20 pace

Race: 4.81m@6:36. (31:47) A branch actually hit my watch and stopped it for about 5 seconds... so I'm not sure if that affected the distance. I knew it would be short of a full 8k, since they had to do a little re-routing due to some construction. We should find out in the next few days what the actual distance of the race was once it's wheeled. Extremely hilly and fun course! I'll give a complete recap tomorrow but I need some sleep first :)

3m cooldown @8:23

Edit: http://sojournersracingteam.blogspot.com

Battle @ Big Springs/My first race as a Sojourner! -Taylor Farnsworth

15m@5:58 on the MCT this morning. Started at 5:30 am. Average cadence: 178 SPM. Average HR: 169. Seems kinda high... I kept fiddling with the strap. I probably adjusted it 30-50 times throughout the run. I'm not sure if that messed with it or not. It didn't feel THAT hard... then again, I don't run with HR monitors often so maybe that is typical for me. 1 stop for water at 1/2 way. another stop a couple miles from the finish for the bathroom. Great way to start off my week and make up for missing my long run Saturday.

5m@6:39. 5 minute abs. Some stretching, rolling, and exercises for my right hammy. 

1m warmup @ 7:32. Power Run- 7m@5:30. 1 quick bathroom stop at 1.5m in. 4m cooldown@ 6:59. Average cadence: 185 spm during tempo, 173 spm during easy. MCT w/ the BYU guys... or perhaps I should say BEHIND the BYU guys. They all went 9-10 miles and some of them were at 5:25 pace. 

Too busy with school, baby sitting, and preping for a test to run. :(

8m@6:54 with 4x200m pickup strides during last 2 miles on the Provo River Trail this evening on tomorrow's Wasatch Wellness 10k course + some. Looks like the course may be up to half a mile short! If that is the case, don't be too impressed if I get a sub 30 :)

2.3m warmup @7:38 pace. 6 mile race. 6 mile cooldown@ 7:43.

     About a week ago I decided it would be fun to run a race that I had won last year by 4+ minutes- the Wasatch Wellness 10k. By my opening line, you can probably tell that this isn't typically the MOST competitive race on the block. But I thought it'd be a nice 2nd tempo for the week, and first place gets a $100 prize. (Well, only $72 after registration fees) Second place gets zilch, so the stakes were high in a sense. Two days before the race I didn't have time to run, so the day before the race I decided to go 8 miles. Clearly, I was expecting a similar racing experience to last year.
    
     The gun went off and I went straight to the front. After a few minutes I noticed that someone was still on me. a few minutes later he was still there… and our breathing sounded pretty similar. I realized that whoever was behind me probably wasn't going to just drop off. However, I continued to press forward with confidence, thinking I could squeeze the juice out of him if I kept the pace healthy. My first 3 miles were 5:24, 5:39, 5:46… all ascending up the Provo River trail. The turn around was right at 3 miles and I got a glimpse of my nemesis- a thin, springy, fast looking athlete. He then proceeded to throw a VERY fast surge in the next 100 meters. For a moment I thought it was all over. He must have run 16 seconds over that 100 meters. A quarter mile later I reeled him back in and he relinquished the lead to me again. Mile 4 was 5:05. About a mile later, he threw in a similar surge, which took even more mental effort to cover. I once again regained the lead. Mile 5 was 5:07. It was apparent he was hoping to kill my spirits and then take it in easy, as I kept catching him. At this point I began to have bigger doubts. "Why didn't I run less yesterday? This guy is toying with me, he could take off and own me no problem". I would try to counter these thoughts with some self motivation: "I can just sprint away the last 100-200m meters and he won't be able to stick". But with 400m to go, he made another hugely decisive move… this time I gave up. Then I noticed he looked back and had slowed down considerably. I hesitated, but then decided I had closed bigger gaps before.. and took off! He quickly realized I was gaining and put in another gear himself. He finished first in 31:51, and i came in less than a second later in 31:52. Last mile 4:58 pace for .98m. As we crossed the line, Manuel Mena keeled over and sounded and looked horrible. It was then that I realized I had been a WUSS! I felt like I normally did after a workout, but nothing more. He had mentally defeated me, and absolutely deserved the win. After the race I did a 6 mile cool down with Manuel and Robert Finicum (5k winner, that dude knows how to get in the right races!). Manuel doesn't speak much English (He is getting his MBA at UVU and is from Mexico), so I got to practice my very limited Spanish during the run. Very cool dude.
  
     Even though I feel a bit frustrated with myself after this race, I think it will serve to make me a better runner. I need to do those workouts that make me wanna keel over at the end. I need to get some of that  competitive fire under me! It has been too long, and a nice piece of humble pie never did anyone harm. I look forward to running better at the Deseret News Classic next week, and then at Saint George in October.

5.98m- 31:52 (5:20 pace)
Place- 2nd

7.25m@8:20 on the Trial at 15k loop w/ Jonesy. We walked a small section, but we followed the course provided by cascadia trail series' website that was mapped out at only 7.5 miles...or 12k... so why do they call it a 15k? It was an awesome place to run though! Very technical, difficult sections. 

3m warmup @ 6:42 including 400m of strides

1600, 800, 400, with 400m recovery jog between each. 5:04, 2:18, 63

1.25m cooldown @ 7:08

I was gonna do a lot more and then realized just minutes before starting that I'm racing FRIDAY and not Saturday... Glad I talked to those guys at the track who reminded me the 24th is Friday. :)

5m@7:00 on TM w/ Dallin in the afternoon. It started pouring outside right as we were about to leave. It cleared up so after we went to 7 peaks and then cafe rio. Fun time with the bro

3m@7:01 w/ a couple 30 second strides. 

1.75m warmup w/ strides @ 8:45 before strides. 13.16m@5:11 (1:07:59)... 185 SPM 3.71 cooldown @ 8:08

Going into this race I was particularly excited for 3 things: 1) A chance to get a new PR 2) A chance to win some dough, and 3) A chance to seek vengeance upon Manuel Mena, who just got me by a second last weekend. (Vengeance might be a strong word, but hey... let's make things tasty)
     Getting off the bus I saw Brett Hales and Riley Cook, both of whom I was expecting to see there and knew already that they were in much better shape than I. I was surprised, however, to meet Jason Holt there. I didn't know much about Jason, but I came to find out he is a Utah State alum who has been training pretty seriously with Riley, Brett, and the rest of the "Ogden Crew"... and was ready to run "about 1:06". At that point I knew that I was likely out of the money... but I was still just as excited to attack my other two motives.
     The gun went off and we went out fast. Through the mile Brett and Riley had already opened up a small gap. I was on the tails of Jason and Manuel at 4:51.9. By 1.5 miles, those two began to gap me as well. I realized I needed to be smart and control what I could control. I knew I couldn't control if Manuel was gonna run 4:50's, but I could make sure I didn't blow up! I also considered the fact that he might come back to me. Mile 2 was 4:58. I then began to settle into my rhythm hitting the next few miles in 5:05, 5:08, and 5:12. By mile 5 I realized I needed to use a Porta-Potty. I had wanted to go about 10 minutes before the race but the lines were too long. This urge weighed on my mind on and off for the rest of the race... but I am happy to say that I did NOT crap my pants. Miles 6 and 7 were 5:08 and 5:11. In the 8th mile we faced some gradual, but persistent uphill and I came through in 5:23. As far as I knew the uphills were over... WRONG. The next mile had some more uphill, but the downhill that proceeded it allowed me to run a 5:08. By this point I had been alone for about 7 miles, and everyone ahead of me was out of sight. I thought at least once to myself "If this were just a workout, I would stop right now." Not helpful thoughts, but I managed to keep my drive and focus. This whole time I was aiming for sub 1:08 (PR was 1:08:58) and I knew that the course would likely measure about .05m long on my Garmin... so I was hoping to keep my pace at 5:10 or faster. I checked my watch SEVERAL times throughout the race to see what my overall average was. With each mile in the second half of the race, the average creeped up. Mile 10 was 5:15 and at this point I was running through some of the 10kers. It was a little frustrating coming up on groups 5 wide walking or slowly jogging. A couple times I had to swerve outside the cones. Another time I almost hit a guy who seemed like he really wanted me to take his water cup. Mile 11 was 5:13. Looking ahead, I saw a bright jersey and realized that Manuel was coming back to me. With how I was feeling, and the distance he still had on me, I didn't plan or expect to catch him. Mile 12 was 5:11 and I had closed the gap much more on Manuel. I realized beating him was within my reach and went for it. The last kilometer is up a slight hill, which really really sucks when your watch tells you your average is 5:10 and you know you can't go any slower if you want to get your time goal. I didn't manage to pass Manuel until 400 meters to go. I sprinted hard for fear he could catch me. I sprinted all the way through the line and stopped my watch late at the second mat- 1:07:59!!! I had PR'd by a minute, beat 1:08, and beat my friendly rival. I came in 4th place, almost 2 minutes behind Jason Holt (1:06:03) and once again outside of the money... but I was pleased because I knew I placed as high as I could with that competition on that day. My last mile was a slow 5:26, and my last .16m was 44 seconds (sub 5 pace). It was a good day for me and I'm happy I decided to compete!

Time: 1:07:58
Place: 4th

7.6m@ 10:44 :) Jonesy and I started at the base of Battle Creek, took the BST over to Grove Creek, ran up (long ascent, tough, but BEAUTIFUL!), around the backside through a meadow and some other pretty scenery before descending down the Battle Creek side. Above the waterfall was very technical. We took plenty of stops and enjoyed it. The water in the spring atop Grove Creek, by Indian campground, WAS THE MOST REFRESHING AND GOOD-TASTING WATER I'VE EVER DRINKEN! Went under the waterfall at the end and it was exhilirating. The only bad part of the run- I biffed it 1.5 minutes into it on the most easy terrain of the whole adventure...scraped up my back pretty nice. But I think my wife will dig the scars when she gets home from Montana tomorrow night. 

am. 10m@ 7:28 from house up to Murdock and back via Lindon Heritage trail. Avg HR 134. Avg SPM 169. I think that was the slowest 10 miler (minus on trails) that I've ever been on! I was trying to keep my HR at 130 or lower but I guess that's just not possible for me. 

pm. 6.5m@ 7:28 (5 on intramural field) w/ Dallin, Dallin Taylor, and Shaq. Hot and windy. Tested out some Topo shoes... didn't love 'em too much. 

5 minutes core w/ Jill

am. 10m@6:34 on dirt/gravel highway in south provo from RMU. Before 8am lab

Murdock Canal Trail Power Run w/ BYU guys. 1.05m wu @ 7:13

2x4.5 miles power/tempo w/ 5 minute break including .5m jog (8:15 pace) between. Avg paces: 5:25 and 5:21. Avg cadence: 186 SPM. 

1m cd @ 7:23

am. 10m@6:51 on Lindon Heritage/MCT/800 N/800 W loop. Started off 7:20's and ended in and under 6:00's. Avg HR: 143. Avg cadence:172 SPM

Stopped at a porta-potty at 7 miles... felt SO MUCH better, faster, and lighter after that. Should have just gone earlier :)

9m@6:54 fr house to Murdock to PRT up canyon a bit and back. Windy at the mouth of the canyon this morning. Had to start run at 5:30 to be back so Jull could leave for work by 6:40. Avg HR- 146. Avg cadence- 172 SPM

5 minutes core

18m@5:53 on the Murdock w/ Iain, Witt, Ward, and G-man. The latter 3 did a tempo the last 4-5 miles so Iain and I just did our own thing. Quick pee break at 5, quick water break at 10, quick stretch break at 15. It was tough and the right hamstring was a little tight but I feel great about the run and the whole week! Longest week I've done in probably 16 months! Splits: 6:13, 5:56, 5:47, 5:48, 5:55, 5:57, 5:54, 5:55, 5:53, 5:55, 5:50, 5:50, 5:53, 5:52, 5:52, 5:47, 5:53, 5:42. 

Avg cadence: 180 SPM

a.m. 10m@6:21 on the south provo dirt highway/provo airport dirt road w/ Iain, G-man, and Witt. Poured rain the entire way and we swerved in and out of puddles. It was pretty fun actually! 174 SPM, 157 HR. Good start to the week. 

p.m. 6m@7:06 w/ Dallin. 4m of it was in soggy grass. 169 SPM, 139 HR

5 minute core workout

a.m. 2.5 warmup @7:18 including 1 stride

7 mile PMP @ 5:22 (5:19-5:25). Cadence- 184 SPM. 

2.5 cooldown @ 7:38

Started at 9:45 so it was already about 70 degrees and slightly windy. Ran alone. Good, controlled effort. 

p.m. 3m @ 7:33 (2 in uneven, thick grass). 90 degrees out and i was a bit dehydarted. Felt close to passing out by the end. Tingling extremeties and tongue. I need to be a bit more careful with when I run and hydration. 159 SPM

10m @ 6:36 including 4x100m grass strides. Out and back up canyon via lover's lane w/ the BYU guys. HR 149, 172 SPM. 

3.15m warmup @7:13

3x1600m w/ 3:43 avg rest including 1 lap slow jog. Splits: 4:42.4, 4:42.1, 4:37.6. (4:40.7 average)

5.35m cooldown @ 7:37

5 minutes core

Ran w/ Witt, Ward, Gardner, and Waite. The first 3 were well ahead but Waite helped me with pacing by doing the first 800 and last 400 of each interval with me. 

7m@7:16 from trailhead above orem cemetery up to firebreak road out an back. Misty morning run. First mile was just over 9 minutes so the rest averaged out at about 7:00/mile. Easy, enjoyable trail run. Saw coach Eyestone up there.

~30 miles this week have been on dirt trail, grass, or turf! If I can do that every week I think it'll help keep me healthy as I keep increasing the mileage. 

20m@5:58 177 SPM. Ran on the Murdock Canal Trail w/ Mike Nelson, Matt Poulsen, Trevor Baker, and Ryan Waite. (Trevor and Ryan went a little less) Solid way to end my first 80 mile week since March of 2014! Only my 2nd 20 miler ever, and at a faster clip. The training is coming together well and I'm excited about it!

6:20, 5:57, 5:54, 5:57, 5:57, 5:56, 5:59, 6:06, 6:05, 6:04, 6:00, 6:05, 6:03, 6:01, 5:50, 5:48, 5:55, 5:47, 5:49, 5:42

a.m. 10m@6:53 on south provo dirt highway from school after my final this morning. (8 dirt) Started a little after 9 am. Stayed up late last night and up early this morning to study. 170 SPM

p.m. 7m@6:58 on TM w/ Dallin at the Y

a.m. 3m warmup @ 7:15 including 400m of strides

3 x 2 miles w/ 5 minute recovery. 10:19, 10:28, 10:07 (avg mile 5:09) on combo of lake loop and river trail for shade. 

3m cooldown @ 7:26 (1.5m on grass)

Started workout at 10:30. Temps started at 75 and ended at 81. 

a.m. 10m@6:52 on firebreak road and a little extra on BST to complete 10. HR 147. 173 SPM. I think I got to the end of the fire road. At 4.75m from the parking lot it started going really steep down and I didn't want to run that steep down or have to climb back up it, but I think that's where it ends. Today my first mile up the big hill was 8:45. Most of this run's elevation was above 5,500 ft. 

This was a celebratory run after my last final this morning. DONE WITH MY 4TH SEMESTER OF PT SCHOOL! 4 more to go (3 of which are focused in the clinic). Also, this was my first semester getting a 4.0 so that was exciting. 

5 minutes core

p.m. 6m@7:10. Exhausted. Had to sit down and drink some water at 3.5m... Dizzy, tired... Just wanted to lay down and fall asleep. I think it's a combo of not enough sleep, not enough food in the afternoon, and not enough water... Oh and the fact that I'm running more his week than I ever have in my life. 

am- 3m warmup @ 7:45. 5m tempo @ 5:20. 4m cool down @ 7:23. Murdock canal trail with BYU guys who did a 10 mile power run

pm- 4m@7:05 in island park (6300 ft, 3.5m dirt)

10m @ 7:24 in island park with Dallin. (6300-6400 feet, 9 on rolling dirt roads and 4-wheeler trails)

20m@6:17 with Dallin in island park Idaho for family camping trip. Glad I slept well in the tent with the babies! 15+ on dirt. Mostly rolling hills all within 6,300 to 6,400 feet elevation. 178 SPM. First week over 80 (91) and I'm pumped about it!

56m were on dirt, grass, or treadmill (7). 

Written Saturday 8/22

am 10m @ 7:18 on farmer roads w/ Dallin in Pocatello. (8 dirt). 5 minutes core after

pm 2m@7:48 up farmer road above house before back hurt so bad I had to stop and walk back. 

I woke up with a sore back Monday morning and thought an easy 10 would loosen me up and it'd feel better throughout the day. It didn't get any worse during the run and I pretty much forgot about it and made the stupid choice of doing core work after. Then my back got worse and worse throughout the day. I still tried to do my pm 7 miles but the pain got worse and worse until I was forced to stop. So much for my first 100 mile week being this week. Tuesday through Friday was spent doing some self rehab (heat, ice, stretching, TENS unit, vibrator, ibu profen, etc.) as well as seeing a couple people who helped me out while at BYU for massage and a chiropractic adjustment. The stiffness and pain has improved every day since Monday with the exception of Tuesday morning being absolutely frightening. Last time my back seized up on me like this (at the end of last year), it also took about a week to clear up no matter what I did. Sometimes with acute back pain you just have to do the best you can for it and wait it out. There was no traumatic event, just the stress on my body of running 91 miles last week coupled with sleeping on the ground for 2 days, then an overly soft mattress for 2 days, and lots of time sitting in the car before and after runs w/ the travel to and from Island park. 

8m@6:58! I didn't feel like my normal self... I was conciously trying to run with a loose back, leaving me to feel a bit unstable. Ran in the heat at 11am after giving myself the morning to loosen up with a hot bath and some ibu profen w/ breakfast. My symptoms are  typically the worst in the morning. I'm optimistic I'll resume normal training on Monday! Let's look at the bright side... maybe one (really) down week of training will help keep me healthy over the next 6 weeks in preparation for St George. 

a.m. 10m@6:58 in Bloomington Idaho on flat dirt farm roads. (north end of Bear Lake). First 7 with my bro in law mark and then I picked it up a bit. Back still stiff and uncomfortable but it didn't feel any worse at the end than at be beginning. I think I see the light at the end of the tunnel. 

p.m. 6m @ 6:38 same road (5.5 dirt) in the afternoon 90 degrees after boating all day. Windy. It was a little tough BUT THE BACK FELT GOOD!!!

2.1 warmup @ 7:25 including strides

4x2m w/ 3 min rest on paved road, very slight hills. 10:37, 10:37, 10:37, 10:36.5. How's that for consistency?

2m cooldown @ 7:15

Bloomington, ID... near Bear Lake. 4 on dirt

a.m. 10m@6:18 w/ Ward, Witt and Gardner up on the Dirt/loose gravel and rolling hills of the trail alongside Deer Creek Reservoir. They dropped me with a few miles to go and ended up finishin a minute ahead of me. That pace required a good effort from me on that course, but I really enjoyed running with those guys.

p.m. 7m@7:04 around Orem on pavement. First few miles felt pretty junky. 

a.m. 6m@8:00 up to murdock and back. One of the slowest runs I can ever recall doing since my freshman year of highschool... but I think the slower runs have their place and I think this is what I needed this morning. 

p.m. 3m warmup w/ 1 stride @ 7:15. 4x1200m w/ 4 min rest including 400m jog: 3:34, 3:31, 3:34, 3:24 (avg 3:31) 3.25 cooldown @ 7:45

8.9m@7:18 on firebreak road. First mile in the 9:20's! Felt pretty weak the first half of this run, but better at the end. 

20m in 2:10:18 (6:31 avg). 

First 10 easy from Orem soccer park up provo river trail and up south fork @ 7:21

Next 7.25 tempo @ 5:16... left hammy up at the origin was tight and I started feeling a hitch  in my stride so I decided to cut the tempo short.

2.75 easy @ 6:44 the rest of the way. 

Matt continued to 8 miles on the tempo and Mike held it all the way to 10! Those guys are looking good! Good long run/workout. I want to do it again in a couple weeks as I think it is good to prepare my legs for the downhill of St George. 

42 miles this week on dirt or grass. 

a.m. 12m@ 6:17 w/ Gardner on the Spanish Fork canal dirt trail. First mile 7:08 and then the rest were 6:07-6:21. Both calves (soleus) are very sore, the left one especially. Right achilles felt a bit tight beginning the run. Foam roll, stretch, and ice after run. 

p.m. 5m@7:20. Left calf still sore but didn't feel too bad. 

a.m. 2m warmup @ 7:47

11m PMP in 60:09 (5:28 pace) 2+ loops on lake loop. 5:23-5:36 range. 

1.5m cooldown @ 7:51

Didn't notice calf much at all during the PMP, but some before and after. Right hammy felt tight after run. (Left hammy issue on Saturday).  These hammy's need to get ready for the marathon! 

p.m. 5.5m @ 7:05 (3 on dirt/grass)

a.m. 10m@7:11 early to the murdock and back. Calves feel great now. I've slept with a boot the past couple nights keeping my left ankle in neutral and that's really helped. Right hamstring is still achey. 

p.m. 5m@7:12 during lunch

a.m. 10m@7:05. Right hamstring felt much better, but still not great. Lindon Heritage trail, Murdock, 800 N, 800 W loop. 

p.m. 6m@7:13 (5.5 grass). Last .5 barefoot in grass including 3 strides. 

8m@7:05 to end of Lindon Heritage Trail towards lake and back. 

25@5:58 

Began at 6am w/ Rex Shields and Matt Poulsen at the Murdock canal trail. I woke up Friday, and again Saturday, with a sore throat. So I was a little nervous for this morning's run. Besides a little extra dryness in my mouth and throat, it proved to be of no consequence and my energy felt fine throughout. Matt ran with us for 18 before jogging the last couple for 20. When Rex and I got to 21, we started a pickup. After 1 mile in 5:37, my stomach was cramping way too much and I had to slow down to 5:50's for a couple miles before I felt better again the last mile and finished in the 5:40's. Rex put at least 30 seconds on me in the last 3 miles. He is gonna run well in Chicago. He always races better than he trains. Short water stops at 8.5, 15.5, and 21, with a 5 minute stop at 10.

My longest run ever and my longest week ever by 10 miles! My legs felt fried after Tuesday so I ended up skipping a thursday interval workout. I was concerned about trade-off this week of quality for quantity, and decided to calculate my average mile pace for the week- 6:36. That made me feel a little better about all those runs over 7:00 pace.  

***I need to figure out hydration and nutrition during the race still... I only took 1 gu at 15 miles yesterday. Any suggestions for the FRB community on how to practice and what works best for most people are greatly appreciated! Water or gatorade? mixed? How many gu's? When/how often? Caffeine?***

~20m on dirt/grass this week

a.m. 2.5m warmup @ 7:00. 3m- 16:33 I think (5:31 pace). I forgot my watch but that is the time I saw as I crossed the line I believe. I haven't been able to find official results yet, but Melody Jensen also ran and got the course at 3.01 miles. I think the next guy was Timpanogos' top runner about 20 seconds back. I'm sure he coulda stuck with me, but they were just using it as a workout. I was happy nobody was really too serious because I was only doing this to support a kid in my neighborhood who runs for the team (race entry fees go directly to that runner's account). Even though today was supposed to be a complete recovery day after Saturday's 25 and before tomorow's big workout, I wanted to win just in case there was a cool prize. Turns out it was just a trophy. Oh well, it was still fun and my legs feel like I just ran easy this morning so I should still be good to go for tomorrow's workout. 4m cooldown @ 7:29. 
 

a.m. 2.5m WU @ 7:10

2x4 miles on Lake Loop w/ 8min rest that included .5m jog: 21:17 (5:19 pace), 20:57 (5:14 pace)

1m CD @ 7:39

5m@6:55 in grass. Some left PFJ pain during both runs today. Seems like every week there is something new... 

a.m. decided to get extra needed sleep and also rest the knee

lunch- 5.2m@6:45 near campus including a 100m stride. 

late- 7.4m@6:39 on the MCT including 2x200m strides.

a.m. 5.5m@6:58

p.m. 3m WU @ 7:00 including 2x100m strides

4x800m w/ 3:00 recovery including 400m jog @ 8:00 pace (2:13.8, 2:16.3, 2:14.8, 2:13.2)

4m CD @ 7:14. 

Knee was hardly noticeable at all today... 90% better. I'm feeling a relapse with the cold that came on last weekend though. I had a sore throat Friday-Sunday last week  and then a runny nose began a couple days ago and this afternoon I was just exhausted! I almost decided to skip the workout and run altogether but I'm glad I gave it a go cuz I don't feel any worse now having done it. I REALLY need to be getting more sleep. 

8.65m@7:02 from Will's Canyon stop down lovers lane and back via the back portion of the river trail. 

22m@6:17 pace.

Woke up at 5:40 and ate a peice of toast and half a banana, drank a glass of water, and placed a couple water bottles up the canyon. Took a non-caffeinated GU 10 minutes before starting at 6:30

10m from orem soccer fields up provo canyon and up south fork canyon past south fork park about a mile @7:11. 1 stop to pee, take a Powergel (caffeine), and get some water  at 7.5 miles. 5 minute stop at the top.

10m tempo all the way back to the soccer fields @5:07. [5:07, 5:05, 4:57, 5:11, 5:00, 5:10, 5:06, 5:12, 5:15 (up 800 N), 5:06] Took a Powergel at 4 miles and drank some water from a bottle I placed at 5 miles. It was a pain trying to get the gel out of my pocket with cold hands. 

2m CD @ 7:26 in grass around soccer fields at the end. 

Today was about gaining confidence in my downhill running ability, and in getting used to taking in enough fluid and nutrition during the run. We had a great group of guys and I think pretty much everyone took a turn leading. Fritz certainly pulled us along the first 3+ miles. Jon Kotter was with me at 9 but had to stop to use the porta-potty, he continued his tempo after. Mike and Scott were pretty close behind me and then Fritz pretty close behind them. Matt was in the lead when he stopped at 8. No way I woulda had such a good workout without everybody there feeding off each other. I hope we have a similar group helping each other along in 3 weeks at the race. I'm still a little unsure about pacing, nutrition, hydration, sleep, etc when it comes to race day for the marathon... but I love having these guys to bounce ideas off of and get tips from. Thanks everybody for taking me under your wing! 

~13m on dirt/grass this week

12m@7:15 at Deer Creek Reservoir on rolling dirt and gravel hills. Very relaxed. Listened to my ipod shuffle for the first time in a very long time. The quads are sore from the fast downhill Saturday run, so it was nice to take it easy today. 

a.m. 2.5m WU @ 7:16 including 1 stride

5x2 mile w/ 3:04 avg rest. 10:26 (5:09, 5:17) 10:28 (5:13, 5:15) 10:25 (5:07, 5:18) 10:27 (5:13, 5:14) 10:13 (5:09, 5:04) 10:24 average 

2.1m CD @ 8:07 

In the rain w/ Rex Shields and John Coyle. Having those guys there helped so much! Rex finished about 5 seconds ahead of me on average and John ran with us on the middle 3. I'm pumped about this workout! Especially considering my legs are still heavy from Saturday. I'm really getting excited (and nervous) about Saint George!

p.m. 6.2m @ 7:29 (5 in grass on hills at Kiwannis park) Watched the BYU guys do 3x2 mile in the sloppy, muddy grass. They looked great!

10m@7:29 on the murdock early. Needed a slow day... the legs are heavy and tired. Left PFJ pain a little bit again this morning... not too worried about it though

a.m. 4.25 warmup @ 7:23 w/ 2 strides (4 in grass)

3x1600m w/ 4:30 avg rest including 400m jog (4:44, 4:44, 4:36)

1m CD @ 8:02. 

Ran w/ Ward, G-man, and Rex. Those 3 did a quick 8m before so they were fatigue repeats. Ward and Gman finished ~10s ahead each repeat. I led Rex since I was fresh. Felt pretty easy. Recovered well from Tuesday after yesterday's easy run. 

p.m. .25m in biomechanics lab at BYU for KT tape study. 

10.2m@6:44 down along Utah lake and back up. I love Fridays' cuz I get to sleep in and run when the sun is up :)

18m@6:01 then .5m CD@8:25 barefoot in grass

9m up the canyon avg 6:29 (first mile 7:20)

5m down the canyon@5:16, then continued the last 4m@ 5:55.

Last long run! Felt great and we had a good group w/ Mike, Scott, Brandon, Matt, etc. Mike, Scott, and I ran together and the others had variations of the workout. It was a nice chilly morning!

21m on dirt/grass this week.