RustyTF2

12.18@6:40 w/ Matt and Chio in Poky. Lots of hard packed snow... But that's what my runs have mostly been the last week. Fun time with those guys. 

10m@6:49 up onto Murdock and back. Conditions are better than when I left but still plenty of slick spots. Lots of clear running though! Used my new headlamp that I got for Christmas for the first time and kept it on the first 8 miles till it was light enough out. Loved it! Excited for many more early morning runs this year. 

Continous 10.4m@ 6:27 avg:

3m WU @ 7:03, 3m threshold tempo in 15:45 (5:20, 5:19, 5:05), .5m jog, 400m-65, 400 jog, 400m-67, 400 jog, 400-65, 400 jog, 400-64, continue last 2.15m easy running. 

10m@6:59 in the am in the dark. Lindon heritage trail and murdock were quite slick for 4m of the run

5m in 31:00 (6:12) on the short (7 1/7 laps per mile) indoor BYU track cuz the annex was closed. Wanted to do a couple 4's and 2's but with the way things were set up I could only do 2's... so 5x200m in ~30s. ~1m in spikes

4.4m@7:13 at 5:30pm. ate a doughnut before heading out the door... might have sharted just a tiny bit. 

3m WU w/ strides

1m race- 4:26.89. (Same time as last year to the tenth!) The whole pack went out screaming and I was almost last through .2m (5 lap/mile track) in 52 (4:20 pace)... last lap was 49 (4:05 pace)... So I think it's safe to say I had a couple 70+'s in there and ran it like a HS freshman. But I had fun and live another year w/ a sub 4:30 under my belt!

1m CD... hurry home to watch baby. 

results-http://results.runnercard.com/Results/results.jsp?meetid=1000337

15.09m@6:24 mostly in Lindon neighborhoods, along Utah lake, and on the Lindon Heritage trail. 

I'm a lazy sack of bones... couldn't pull myself out of bed :(

8.5m@6:34 w/ 8x100m strides in middle. 

9m progression @ 6:11 (6:40, 6:38, 6:35, 6:26, 6:12, 5:59, 5:48, 5:45, 5:36)

15m@5:49 Splits from 6:12-5:33. 

Just finished reading Jack Daniels' Running Formula this week. My most recent race (4:26 mile last Saturday) gives me a VDOT of 68. Considering all my training and racing is at altitude, I don't feel a need to adjust it for training purposes. But also considering I didn't do any speedwork going into that and I ran with ridiculous splits, I decided to go off a VDOT of 69 for training. That also would make my marathon pace 5:32 (2:24:57 marathon)... which i think is what I will be aiming for at Utah Valley in June. 

Anyways... all that to say that a 69 VDOT puts my easy miles at 6:06-6:55 and marathon pace at 5:32. since 34s separates 5:32 and 6:06, I say that if it's 5:49 or below (within 17s...closer to marathon than easy) then it's "marathon pace" mileage. So 10 of my miles were 5:49 or faster today. 

Who all uses Jack Daniels' training plans for their marathon training? I'm trying to write a plan for myself or pick one of his, or even just do what I did last time. 

13m@6:53. Lots of black ice. Pretty much ran in fear the whole way. Plenty of slips but no falls. 

2.76@6:28... was gonna go more but I was just breathing all the car exhaust during rush hour and it was gross. 

15.05m@5:54 ending w/ some mid 5:40's and a 5:20. 

I was a slacker this week. I need to get better at waking up for early morning runs since that's where I can fit them in now. 

12.07m@7:14 running mostly alongside the murdock in the snow cuz it was so dang slick out. 

13.11m@6:32 w/ 8x150m strides during miles 3 and 4. Wanted to make a superloop but i realized it was gonna be far too long and I needed to get home. Want to make a good loop w/ the Vineyard connector...even though it reeks over that bridge. 

8m@6:30 on TM b4 work. Mostly kept it at 9mph but did a few pickups to practice fast TM running 400m@4:36 pace, 300m@4:30 pace, 2x200m@ 4:26, 4:20 pace. About 1-1 distance recovery running. 

I wish there was a place to record Repetition training (can't be VO2 max training until you've been running 2+ minutes)... so I guess I'll just call it "easy"

4.05m@7:22 easy in the morn w/ a few strides to finish. 

2m WU on TM @ 7:03 w/ strides. 

1m time trial on TM (Runner's Corner contest)- 4:19. Tied for 1st w/ Travis Fuller, who ran it the day after me. 

5m CD on TM @ 6:40

4 miles w/ Jonesy (~7:30)on a hilly loop from the trail head, then switched into some Salomon Speedcross 3's to demo up Squaw peak and back. They were great in the snow, but man that was a tough run! Only fell once on the way down.  Averaged 10:04 pace for the whole run... plenty of hiking on the way up.

sick

Still sick but not as much so... 10m@6:40 on TM during extended lunch cuz patient didn't show :)

10m during extended lunch break around spanish fork and their river trail system (pretty nice!) It was pretty icy on the river trail and the SF HS track was iced over... so I did a mini fartlek 3-2-1 (minutes) w/ 1-1 jog recovery on the road at the end. Paces (5:07 4:52, 4:45). 3 minute uphill. 

6m@6:44. Timpanogos track iced over... did some long strides the last couple miles. 

4.02m@7:04 easy around my parents neighborhood with a few strides. 

~2.75m WU @ 7:48 + strides

1m- 4:18.xx for 2nd (BYU redshirt Porter Reddish- 4:17). 66.7 (409m), 66.4, 64.5, 60.7 (29.5 closing 200). Went out in last place through the quarter then moved up throughout. 

2m CD/WU @ 8:27

3k- 8:49.xx for 4th. Ran 71's for quarters then closed in 29. 

No cooldown... pressed for time but I did a decent amount of walking around after so hopefully that helps. Super pleased with my results today! Ran in the Nike Matumbo's for both races since I still have those layin' around from college. 

Full recap-  http://sojournersracingteam.blogspot.com/2016/02/mountain-states-games-isu-1-mile-and-3k.html

10m@6:15 including 4x150m strides during mile 8 and a quicker last mile too. Lunch run from the office in Spanish down on the river trail and back. 

10m@6:49 exploring SF during lunch

Continuous fartlek. 3 easy, 2 in 10:39, 1 easy, 1 in 4:55, 1 easy, 1 in 4:38 (60 ft drop), 1 easy... Avg of 6:29 pace 

10m@6:59 in the fog. Too foggy for the headlamp to even be useful. It was pretty neat. The wet air froze me up some real nice eye brows and lashes. Ran into some of the timpanogos kids getting some morning miles and went with them for a bit. Nice morning 

10 @ 6:51 from BYU w/ Trevor Ricks. Carterville

15m@6:49 up provo canyon into the icy crunchy stuff, then back down and a little river trail loop action. Good time running w/ Trevor Ricks, Tristram Jones, Kyle Peterson, and Joseph. 

I'm sad because at this point it seems that next week to run at all I'll have to be waking up at 5-5:30... and I'm just not sure I'm capable to do that in the winter...especially with that deep fog that's out every morning. I'd like to start being consistently in the 70's and higher...might need to wait one more week. 

10m@6:51 at ~5:30 am. Then 10.5 hours at my clinical site. Funny how waking up early for a run actually energized me for a great day! I actually enjoyed my holiday waking up early and working all day. 

TM continuous Fartlek workout at lunch. 1% incline for easy pace, 1.5% for fast. 

2m WU @ 6:43, 2m-10:20, 1m-7:40, 1m-5:00, .5m 3:50, .5m- 2:20, 3m CD @ 6:40

15m@6:05 w/ 5@MP in middle. (1st mile more easing into it). Mild hills. MP section netted 0 gain/drop. (5:55, 5:29, 5:35, 5:28, 5:34). 

9@6:50. Up a lot last night with my sick son. Slept in an extra 15 minutes and didn't have time for 10. Post tib was sore but felt better after a few miles 

10.9@7:24 w/ 4x150m uphill during mile 8. Started at 5:15. New record for me! I have this recurring watch problem though... Here's the email I just sent to GARMIN about it. Let me know if you guys have experienced it and what you did about it. Thanks!

On my run this morning (2/19), I finished exactly where I started and had the mileage at 10.90. After I stopped my watch, it restarted and came back up as only 10.85. If you look on today's map, it appears I stopped before I got to my final stopping point (where I started). This has happened a few times and I don't understand why the watch restarts itself and does this. Any suggestions would be appreciated. Thank you! Taylor 
 

15m@6:57 w/ Tris, Brandon, and Mike. Fun and easy. Mostly in Provo Canyon

10m@6:23 on TM at lunch. 1% incline.  progression .1mph each mile from 9.0-9.0 mph

10m@6:53 on the murdock w/ Tris, Brandon, Mike, and another cool dude whose name I am blanking on at the moment. Beautiful morning! 

Sick :( Been fighting it since Friday but it is undeniable today. 

Still sicky. I probably could run today, but I'd rather not drag this thing on any longer. Plus, I've had some medial knee joint pain over the past week on my right knee. I had a partial lateral menisectomy in 2008 so I'm a little nervous about the potential of having the same problem on the medial side now. Giving it a couple days rest could only help. 

5.5@7:53 on the BST above the item cemetery w/ bro-in-law Mark. Pretty messy in some sections but still worth running! Still feeling sick but I was hoping an easy run would help me. It didn't, though it was still nice getting out. Gonna sleep a ton tonight (Sunday) and hopefully feel good to get back on the horse tomorrow 

easy 3 @ 7:14... just testing the waters... almost over this sinus infection I hope

8m@6:41 w/ Mark riding alongisde on the bike. Felt kinda lousy the last few miles... ear ache and sore throat started going on... not quite out of the woods yet. 

10@7:11(4.5m on grass/gravel)

12@ 6:49 w/ Brandon in Spanish Fork during an extended lunch break. First time out to the golf course. Nice loop and good conversation! 

10m moderate progression on the Spanish Fork canal trail. After a 7:00 mile to start, kept them all under 6:10 till the last 3 I picked it up to 5:40 average to finish at MP. avg 6:03 pace overall

10m@7:10 w/ 4 on grass or gravel. Easy and enjoyable

9.6m@6:23 on Carterville w/ Iain, Spencer and Jared. ~2.5 on dirt or grass

15m@5:49 on the Murdock w/ the Cougs and some other alumni who also can't give it up. (Iain, Fuller, Gardner). This was a big week for me going from pretty much nothing for two weeks back up to 67 miles.

The pace today was tough but we eased into it and I had 2 separate 4 mile segments averaging 5:41...just a tick slower than my PR marathon avg pace. And another quick last mile in 5:43. The rest were all still under 6 except the first 2. Good, quality run for me right now. 

11.2m@6:48 from home up the LHT to the MCT. Dark most of the way, windy, and on and off light rain. Right hip flexor is still tight and a little agitated...has been since I woke up on Friday morning. I'll probably take it easy the next couple days and see how it does. 

easy 8 on TM @ 7:19... trying to let that right hip flexor heal up. 

9.5m@7:04 Trail run at night w/ the headlamp. Kinda spooked and was thinking about bears and stuff most of the way. Other than that it was pretty awesome being out there in the dark the whole way. Hip felt better than Monday. 

day off for hip

day off for hip

3.25m@6:51...testing out the hip- hoping for 15 but I'd rather be safe than sorry

4.25m@6:58 on TM during lunch... hip still not feeling great

8m@6:45 then .4m slow CD w/ bro-in-law Mark. Let him use my Brooks Launch and he liked them so much we went to Runner's Corner after so he could buy a pair. 

Hip was nagging a bit but never really got worse- I think that's a good sign. 

10@6:40 w/ Iain on Carterville. Hip felt alright! Still noticing something there but its not getting worse and isn't too bothersome. 

10m TM progression- 4@6:58, 4@6:49, 1@6:15, 1@5:18. avg 6:42

10m@6:23 w/ Iain from BYU down the lake via provo river trail and back. Hip wasn't in pain, but still just slightly bothersome. 

11@7:08 during long lunch. SF river trail/canyon road loop

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. 

11m@6:46. Windy, but nice morning. Nice relaxing run. 

Fartlek in Provo Canyon after a long day on my feet in the clinic. 

9m@6:16. Splits: 7:01, 6:54, 6:45 (all up), 5:09, 5:22 (down), 6:57 (up/down), 4:58 (down), .5m-3:32 (up), .5m- 2:24 (down), 7:11 (up)

Legs certainly don't feel fresh yet, but they should be good to go by Saturday! The goal/plan is 5:10 pace and a PR. PR is from Des News last summer (1:07:58) which was pretty much off 40mpw. My training lately has been much better, albeit inconsistent due to sinus infection, hip flexor strain and a calf strain. This course isn't as fast as Des News but I think/hope I'm ready to run just a couple seconds faster on this course Saturday. 

6.5m@7:03 Some easy tapering. Hoping to feel good and strong on Saturday!

4.5m@6:53 around the neighborhood after a long day in the clinic. Felt pretty blah

3.25m@6:40. Easy in the neighborhoods in the rain after getting off at the clinic.  4 or 5 race pace to 5k pace strides throughout the second half. 

Woke up at 4:45, drank 2 glasses of water and had a banana and a peice of toast w/ honey. Tried to go to the bathroom but not much there. Left at 5 and picked Riley up in Lindon at 5:10. Got to the busses right about 5:30, waited on a stationary bus for a while, and we were up at the top by 6:20 if I remember right. Went to the bathrooms and started warming up at about 6:30. 

2m warmup@ ~7:15, a few strides and a little extra light jogging

7am- Race started, Dave Taylor went to the front and I passed him sometime a little before the mile marker. Riley was doing a Fartlek, alternating 1k's MP and HMP... so in the second mile he passed me, then we pretty much passed each other back and forth for the first half of the race, maybe a little longer, before he gradually pulled away doing his workout. He gave me encouragement a few times which was nice and helped me stick to my goal of a new PR which was 1:07:58. I felt great in the beginning and was still averaging 5:06 pace halfway through the race. The lack of mileage and consistency, however, caught up to me pretty good by mile 10. The breathing was fine from start to finish... but the last 4 miles my legs got progressively weaker. I felt like I was loosing control of them and it was frustrating cuz everything upstairs, above the lowback, felt super easy! But my lowback tightened, my hips and quads weakened, and my legs started knocking a bit more. I now know what it feels like first-hand to not be strong enough to maintian proper form, and suffer biomechanically because of it. The big thing here is more mileage and workouts at that pace. The next thing would be strengthening exercises... single leg balance, hip control, eccentric hamstrings and those sorts of things. My workouts have been more aimed at closer to MP so I'm hoping to feel much more comfortable in the marathon in 5 weeks....but I also plan to go out very conservatively- not necessarily gunning for a PR. The lowback tightness I've been dealing with all week from being on my feet in the clinic so much. It's made me want to do a better job practicing what I preach and getting the right core exercises in. I was surpised I was still able to finish strong despite the legs going a little extra weird on me this time. 

The splits: 5:04, 5:06, 5:17, 4:58, 5:01, 5:06, 5:12, 5:12, 5:17, 5:21, 5:26, 5:17, 5:21, 4:20 pace for .05m. (I thought it was weird my watch got 13.05... .05 short of a half and .1 short of what most USATF certified courses typically run on my watch... yet Run13's website says the course is USATF certified.) 

After mile 10 or 11 I knew a PR wouldn't happen, so I stopped trying to hit 5:10's. Little did I know, the course would run a little short on my watch and I still ended up with a 5 second PR. But I think just focusing on keeping my place the last few miles helped me keep going better than focusing on my pace. I thought Travis Fuller was within 20s of me the last few miles, but he ended up finishing in 1:09:2x...about 90s behind me. Riley beat me pretty good and finished in 1:06:xx...5:06 pace is all I remember. 

5m CD @ 7:24 to get 20 for the day!

Now I need to try and get some decent mileage the next few weeks to have the legs ready for 26.2 of downhill at UVM!

10m@6:53 at 7am from house up to Murdock and back. Sore legs from the race but it actually felt really nice, other than some left PFJ pain that's been bothering me all weekend since the race. 

10m@7:05 from home to LHT to MCT to PC and adding on at the PRP for 10 were I might my family for some time at the park. Can anyone make sence of my acronyms? The left knee was still bugging today but didn't get any worse, and actually felt its best the last few miles. If it's still like this tomorrow I'll forgo a workout and just run easy again. 

10.8m@6:23 including 3.5m@ MP alternating 1 easy, 1 MP miles until the knee decided it wasn't gonna feel better. It actually started feeling worse on my 4th attempted mile @ MP that was on a downhill... the more knee flexion, the more pain. So faster running and downhill running are the worst. 

5.3m@6:42... knee started with some dull pain that got a little worse after a couple miles. Figured I'd be conservative... don't want to miss out on a summer full of fun running!

8@6:29 at 5pm in a light rain. Knee still bothered... used an iontophoresis extended release patch w/ dexamethysome last night which I think helped some. Also used KT tape to support the patella but the rain made it come loose at mile 6 so I took it off. I wish my knee would have felt better... really nice evening in the drizzle for a run. 

8.3m@6:19

Knee felt a little better after taking yesterday off...but not great. Still felt a little unstable and unable to get into full stride

5k@7:18 pace real easy

Running with Ed Relay in Park City w/ the Altra team.

About a mile warmup, then 3.4m uphill, sloppy climb on mostly single track up to the base of the ski jumps (leg 3)...6:25 pace.

.25m jog to van

40 minutes later- leg 6 (6 miles)...turned into 9.1 miles cuz I got lost and ran extra... 5:47 pace but I stopped a couple times to try and get directions. Satellite was weird at the beginning cuz I started in a school... so not too sure on how accurate that pace was. Lots of rain but lots of fun, at least while I was on course :)

Fun day! We got the overall win even w/ our mixed team. My first experience in the Altra One... and I fell in love. Definitely considering switching from the Nike lunaracer to the Altra One for future 1/2 marathon and marathon road races. 

8.3m@7:02 easy... knee still feeling a little sore but the easy pace is pretty nice on it for most of the run. 

9.5m@6:32 in the rain and wind. 4x100m strides w/ 100m jog recovery on track. Knee did pretty well with strides!

8 & 2/3 miles @ 6:45 through neighborhoods... knee still bugs a bit but doesnt seem to get worse or get in the way of enjoying my run. 

5.6m@5:57. Short Progression... would have just been an easy run but I missed my alarm and had to get back to Jill could get to work on time. I realized my loop was a little longer  than I thought about half way through and really started to pick it up.

Splits: 6:53 (down) 6:22 (up) 6:03 (up) 5:55 (up) 5:05 (down) 5:01 pace (down)

EZ 3 before heading up to Poky

12.02m@6:45 from home in poky w/ Dallin. Our first run together in over 6 months due to his stress fracture. Happy to see him healing well. Hilly run

2.67m@7:16 on Rollercoaster trail loop from house in Poky after dinner. 

14.4m@7:42 in the Pocatello mountains w/ my Bro-in-law Mark who knows the trails really well and my buddy Chio who I used to race all the time back in high school. We started at Gibson Jack and ran up to Sterling Justice Overlook, then descended and climbed again up to Over the Top, then down into Lower City Creek. Very rugged terrain. I must have looked drunk because I fell FIVE TIMES! It was frustrating. I didn't feel tired at all and we were going easy. Once we ran hard the last two miles down windy technical terrain, I had no problem... probably becuase I was so alert. The rest of the time just felt like an easy jog while chatting...which may have led to all the falls. 1,700+ feet of elevation gain. 

10m@6:18 finishing with a 5:27 in the AM b4 clinic. Happy Global Running Day!

4.6m@7:33 around Pasco neighborhoods at night after a long, tiring day. Several stops to look at homes. 

4m@6:25 in Pasco neighborhoods from the hotel in the AM before heading over to the clinic. 

12m@6:59 w/ my new clinical instructor and future boss, Adam Roggia. Adam joined FRB back in 2006 when he was at BYU and used to do training runs with Sasha and the gang early in the morning. Small world! We ran around some of the river paths and over the bridge from Richland to Pasco. Finished at Howard Amon Park on the river and went over to the famous Spudnuts for some doughnuts. My family and I will be moving here in early August for my final rotation before returning to Utah for Thanksgiving, graduation, and the holidays. Then at the end of December we'll head back up to Pasco/Tri-cities and begin my career as a Physical Therapist with a great company and mentor. We are excited for this opportunity to be the best clinician I can and grow as a family... but we are also sad to leave the comfort of Utah/Idaho where we have so much family and so many friends. 

10.2m@6:13 avg. Progression ending in 5:40, 5:29, 5:28

10m@6:04 Progression into uphill mile @ MP (6:03) into 3xmile@ VO2 max w/ 1 easy mile between each. 5:00, 4:58, 4:54

10m@6:54 w/ 4x100m strides. Upset stomach so I had a couple bathroom stops. 

4.6m@6:37 in the hot hot heat after work. Rushed so I could go out to dinner with the in-laws. 

17m@6:51 w/ lots of stops for cheering during the Utah Valley Marathon & Half

3m WU @ 6:59 w/ strides up to the Murdock

4m Tempo on the Murdock 2 out n back, no stops. 5:14 pace (5:18, 5:20, 5:12, 5:07)

3m CD back home @ 6:48

10m@6:50 w/ 4x100m strides. ~8am after a late night working on school stuff. Getting warm out there!

5m@7:10 easy jog early am.

.5 warmup

Leg 1 of Ragnar 6.55m@5:45 on hilly, tough terrain on a hot afternoon. Felt pretty miserable. Brought it in 2nd, about a minute behind Steve on the BYU team

.45 warmup

Leg 13 of Ragnar 8.5m down a crazy hill@5:16 pace. Completely conversational and easy except on the legs. Ran it stride for stride with Steve from BYU team the whole way and chatted the whole time. 

.25 warmup

Leg 25. Got the baton in first and ran hard for a net uphill leg of 3.85m@5:51. 

Team Jaybird wins!

4.6m@6:41... getting the snot out of my system

7m@6:56... hot and felt like an eternity. Not fit

2m WU @7:0x

5k in 15:37 (5:02) or watch said 3.07m@5:05 (5:01, 5:09, 5:08, 4:22 pace)

Pretty much stayed in a group the first half till a few guys broke away. Closed a lot of ground and eventually caught eventual 4th place as we turned off the hill up 9th towards Kiwannis. Ended up putting about 7s on him in the last quarter'ish, but was still 6s behind Erik Harris and 19s behind Steve Morrin (BYU guys). 

 Good race and I was especially pleased I was able to do that after not running for two weeks after Ragnar (sickness)... minus a couple pathetic and horrible feeling runs on Friday and Saturday. 

10m@6:51 w/ Dallin from the mouth of the canyon up and back. Nice easy day

3.5m@7:04

warmup 2+ish at 7:00ish w/ strides

XC style race. 5:17, 5:25, 4:55, 4:08 pace. First 2 uphill, last down, flat last .12. 5:10 avg on watch. Course ran a little long (new course, years past had a 2.9m course)

cooldown 2+ish @7:40ish (pain in groin/SIJ)

Won by a couple minutes and put forth an 8/10 effort... not as fast as the road! 

9.5m@6:41 on firebreak road w/ Fuller and Alaska. Beautiful and enjoyable! 

1.1m warmup @7:12

8m@5:36 steady state with some of the BYU boys on the Murdock

1.05m cooldown@ 7:07

Some SIJ and groin pain on my runs since Saturday, mostly after I stop. Some self MET has been helping but I think I'll have my clinical instructor (PT) help me out with it today at work. 

3.23m@6:33 easy after work in the heat

15.74m@6:31 along the Deer Creek Reservoir w/ BYU guys and Trevor Ricks. Good, strong effort on those hills! 

10m@6:34 w/ some of the BYU guys out to the lake and back via river trail. 

Running (and some power hiking) up to the Mt Timpanogos Summit and back down. Total moving time: 2:51:03 (11:58 pace). 1:39:xx up, 1:21:xx down. Total time w/ breaks up, down and summit (long-ish time there)- 3:22:57

Ran w/ Brandon Dase and Trevor Ricks. We left from my house a few minutes after 4:30 and started the run at about 5:20 I think. Done before 9 and back home by about 9:30! 

10m@6:47 up the canyon and back w/ bro and BYU via dirt paths. Kinda tiring. I feel like it's been 5 weeks without running, not 5 days. 

30 minutes @ 6:45 pace at 8 pm... still hot. Felt like garbage from the day and from dinner in my stomach... and from being out of shape. 

Murdock Power Run w/ BYU... only i found out im in worse shape than i thought and the "power run" pace quickly felt more like a tempo... then I realized it was a tempo. 

2m WU @ 7:13

6m Tempo@ 5:34 (5:36, 5:30, 5:30, 5:31, 5:40, 5:39)

3m CD @ 6:56

6m@6:28 on a hot afternoon on the Provo River Trail followed by a dip in the river to cool off the legs for 10'. Finished w/ a fast last quarter in 65s. 

16m@5:58 on the murdock w/ Dallin and the BYU team (varying distances and paces). With my current fitness, probably 11 of those miles were current MP. Finished strong last quarter mile (low 70's). 2 stops for water/pee

10m@6:41 at Deer Creek with a giant group of guys wanting to see Wardy before he heads off to Rio in a couple days. Current BYU guys, graduated guys, etc. Fun time in a beautiful place! 

3.4 WU,@ 7:10 w/ strides 

Breakdown at Kiwannis Park on wet grass on hills while the BYU guys did 25' tempo

2m@5:14, 3' rest w/ .1m jog, 1m@5:08, 3' rest w/ .2m jog, .5m@4:33 pace

2.3m CD @7:34

7.5m@6:57 w/ Dallin from my apt. Last time running with Dallin before I move!

3m@7:10 early and easy

2.8m WU w/ strides @7:29

6m@5:29 (5:52, 6:05, 6:14 all up the canyon, 4:58, 5:00, 4:43 back down the canyon)

I started off slow because I didn't want to lead it. Last year I led 90% of the race and got outkicked and didn't want that to happen again... I also knew I wasn't very fit and had no incentive to try and run a fast time. Despite my slow start, I led up the canyon. At times, Manuel and I would run side by side. On the turn around I wanted to pick it up alot and kept the lead the entire way. With about a mile and a half to go I opened up a small gap and then just kept building it. My last mile was really strong and I ended up winning by 30 seconds! Fun, competitive effort... even though the racing didn't begin until halfway. Glad I got to do this as my last race in Utah before moving up to Washington state.

.5m CD 

13m@6:42 from Brent Brown while getting my 30k service on the Corolla. Ran into Finicum and had a nice little chat. Then I ran into James Tracy, Marcus Dickson and Connor Ross of BYU... got to add another 6 miles w/ James and had a good time catching up. I'm sure gonna miss all my running friends in Utah!

3.1m WU @ 7:10 w/ strides

3x2mile w/ 5' rest between each: 10:28, 10:37, 10:25

2.5m CD @ 7:47

4m@7:51 on Timp Shadow course, etc... last run in Utah

11.2m@6:48 on the Boise Greenbelt

10.2m@6:43 Big Cross XC loop from new home

17m@7:10 Northwest Pasco. First 14 w/ Adam

16m@6:35 from Chiawana park south on Sacajawea Heritage trail to Blue bridge, north on Sacajawea, through all the parks to I-182 bridge, back to Chiawana via Sacajawea/court street. Watch messed up the first mile (~9 minutes instead of actual 7') and when pushing strava "create route" button, gives loop as 16.3... so it may have been 16.3m@~6:30. 

Nice run...but my only one this week, sadly. 

5m @6:44 after work. Perfectly 5 mile loop from house, but at that time of day it wasn't really a great loop (rush hour on freeway alongside the trail).

10.5m@7:14 w/ Blake and Adam

8m@6:35 w/ part of it running w/ Adam during his tempo. I had stomach problems and had to go in a field. Good squat muscle workout... but hopefully I don't need to do that anytime soon again. 

10m@7:06 w/ 5-6 with Blake and Adam. Exploring Blake's farm a bit. Nice roads for running! 

am 5m@6:53, last mile 5:51. From house out to soccer fields (thick, slow grass) for a loop and back. 

pm 6m@6:25 from Howard Amon Park out n back along the Richland Riverfront trail, followed by a dip in the Columbia river w/ my son. Last mile 5:38. 

10m@6:40 with the last half mile in 2:20

10m@7:14 w/ Adam and Blake

2.5 warmup @ 7:30

4m progressive tempo at 5:40 (5:59, 5:48, 5:29, 5:24)

2.5 CD @ 6:46

Workout on Richland riverfront trail with Adam, Blake, Nirala, Jim and Kyle... West Pasco Track Club!

2.1 warmup @7:39

2.03@5:07 (5:09, 5:08. 3:52 pace)

2.85 CD @ 7:53

15m@7:11 w/ Adam and Jim... loop from Howard Amon on Richland Riverfront Trail and Bypass Shelterbelt. Fun!

17.2m@6:49 in Ellensburg on Labor day. Enjoyed the park along the Yakima river, Central WA University, etc. Got lost and then got curious so 10 miles became 17. I don't even regret it. 

10m@7:01, finishing in 5:38... after work, hilly course including Big X.  

Thankful for the porta potty at halfway!

10m@6:46 including 4xmile w/ .25m jog recovery between each. Progressive repeats (5:54, 5:39, 5:27, 5:11). With Kyle Paulson along the Columbia River from Howard Amon Park. Beautiful morning!

5.4m@6:57 around Blake's farm before NPTE practice test #3 (TherEd B)

10m@6:42 including a short fartlek that began ~6m into the run 2x(200 on, 100 off, 200 on, 100 off, 400 on, 200 off, 1k on, 200 off) w/ Adam around neighborhoods. 1k's were probably 5:50 pace 2's and 4's about 4:40 pace. 

4m WU, 4m tempo progression (5:57, 5:37, 5:17, 4:56), 1m CD

5:45am workout group from howard amon along the columbia w/ Kyle and Jim

9.1m@6:31 avg

3.1m@7:37 easy shake out early in the am 

2.12m @ 7:21 including strides for warmup

13.19m@5:30 (5:32, 5:38, 5:35, 5:32, 5:33, 5:33, 5:30, 5:31, 5:18, 5:26, 5:36, 5:30, 5:21, 4:42 pace last .19)

Out and back course from Columbia point Marina past WSU satellite campus and back. Slightly windy the whole way, picked up pretty strong miles 11-12. Light rain/drizzle throughout. Nice cuz the weather made the bugs less active... only swallowed a few. 

It was a good effort, but not 100%. I wanted to beat the CR (or at least the fastest time I could find back till 2001, I'm not sure they really keep track of the CR) from Jacob Puzey in 2009 (1:13:05)... but I also wasn't sure of my fitness or how well recovered I was from Thursday's workout (I thought the race was next weekend). So I went out on 1:13ish pace thinking if it felt too hard I could slow it down and readjust my goal to either sub 1:14 or 1:15. Luckily it felt pretty smooth throughout! The last couple miles took some concentration but not as much as my best half-mary's in Utah.  The combination of rain and short socks caused a bloody achilles that bothered me from about mile 5 to 10...after that my mind was more occupied with keeping pace. 

Fun race! I was happy to be able to meet lots of people in the Tri-cities running scene and hope to keep making more friends and running more races as often as possible!

8m@7:05 from home to Chiawana Park the long way, through the sand, etc.  After work... felt like crap. 

am 8m@7:15 before NPTE practice exam #4 (PEAT #2)... lots of dirt farm roads

pm 4m@7:16 in the dark with headlamp... laps at Big X. 

4m@7:28 pushing Dylan in the stroller around the neighborhood after work while Jill makes meatballs!

4.8m@6:49 with Dylan in his stroller and Jill alongside on her bike. Half mile pickup towards the end to see what it would feel like pushing a stroller. After work. 

10.2m@ 6:33: Early AM workout in the dark streets

3m WU, 3m T @ 5:28, 1m E, 4x400meters w/ equal distance jog recovery (67,67,68,67) 1.5 CD

12.6m@7:09 at Badger Mountain for the first time. Good stuff! Can't wait to get back out there

5.33m@7:19 running alongside Jill (bike) and Dylan (in our new bike trailer!) in the neighborhood after work. First run all week... race tomorrow. 

5k WU @7:45 pace w/ some strides

6.2m@5:26 (5:35, 5:31, 5:34, 5:21, 5:21, 5:20, 4:51 pace) Out and back on the Richland Riverfront Trail from Howard Amon. 

Nobody showed up... 2nd place was a woman 10 minutes back in either the 40-49 or (more likely) the 50-59 age group. Props to her. 

1.3m CD @7:10

5.66m@6:37 with the family finishing with a long sprint 

9.3m@7:32 w/ Adam- First time at Chamna!

10m@6:38 in Chamna w/ the rain and mud. Loved it

9m@7:14 in Chamna and Tapteal greenway almost to WE Johnson park... I'll get there next time. 

am 3m@8:00 in the neighborhood before my last NPTE practice test

pm 3m@7:10 in Zintel Canyon after practice test... bad smell there, probably not going back. 

2m in 13' (7:00, 6:00) on TM after we got to the hotel just to keep the blood moving... then some fun in the pool with little Dylan :)

3m@7:00 on TM in hotel as a physical and mental warmup for the NPTE... progressive run w/ a minute or so at 12mph. I feel like the exam went well! I'll find out in about a week if I passed. 

8.5m@6:57 after work on farm roads and neighborhoods with Adam 2x1' push in the middle. Windy w/ a sore throat, but good for the soul!

12m@7:26 Up and over Badger and Candy Mountains in a light rain. My handheld waterbottle kept the sore throat at bay, but my energy was pretty low by the last couple miles... shoulda brought some nutrition or had breakfast first! 

10m@7:21 early before work through some muddy farm roads and neighborhood streets w/ Blake and Adam. Some explosive #2 a few times before the run but luckily no major problems during... ended up feeling pretty lousy and had to leave work at 2:30. 

3m@7:59 w/ Jill, Dylan and the neighbor kid on bikes through neighborhoods. Trying to get over a 24 hr stomach bug but I needed some fresh air

10.63m@6:38 after work in the dark w/ a half mile uphill push 6 miles in. 

8.1m@7:27 at Chamna w/ Adam after work

am 13.7m@8:13 on Badger and Little Badger w/ Brian, Kyle and Blake.

pm 2.2m@8:44 cuz Dylan wanted a "Family Ride" right after eating. 

1m@7:36 mid family walk along the Columbia

10.4m@7:00, running part of it w/ Adam and Blake. Blake let me test-run his Salomon Ultra Sense pack... works perfect. I was skeptical, but XS/S size worked great... even though I'm typically M. 

1.07m@6:07 alternating strides and jogs out in the street late after work

1.07m@7:10 a block around the neighborhood before shower and work. Stayed up late watching election results and I had a long day ahead so I couldn't will myself to wake up early. 

6m@6:27

Mini-fartlek trying to get some fitness without over-doing it for Saturday's 10 mile race:

1 WU, 2m race pace (5:41, 5:26), 1 easy, 1m race pace (5:41) 1m easy. 

Certainly not in my best shape with all the school work I've been doing instead of running...but that's about to change. And besides, I love racing even when I'm out of shape. 

3.55m@7:10 pre-race easy running through the thick morning fog and around a crop circle... CREEPY!! ...actually it was really nice.

2.1m WU @ 7:05 including strides

"10 mile" race: 9.87m@5:31 avg. Rolling hills and flat. 2nd and 3rd place were probably 15-20 seconds back at halfway and looked pretty good! So I picked up the pace at the turn around and ended up winning by 2 minutes. Good effort and I surprassed my expectations considering recent training. Would love to shave a few minutes off next year with a more consistent Fall.

2.16m CD @ 8:28 with a group of the guys. 

3.4m easy (7:12 avg) while listening to a couple conference talks on what we can do to serve and help refugees in preparation for my lesson today. 

https://www.lds.org/general-conference/2016/04/i-was-a-stranger?lang=eng

https://www.lds.org/general-conference/2016/04/refuge-from-the-storm?lang=eng

1m@8:19 in the neighborhood late in the rain while sick.. just getting one is to keep up with the #REDFAM (Run Every Day For A Month) challenge by the Nomad Trail Runners of Eastern Washington. 1 mile didn't make me feel any better or worse physically... but mentally it was nice. 

6.5m@7:27 w/ bro-in-law Jeff. Loop through Irene Rhinehart park trails on the Yakima, canal dike, some road and some park. Mostly off-road. Fun little loop and quality family time. First time running in about 10 days due to sickness and finishing up projects for the end of the semester. GRADUATION ON DECEMBER 9TH!!!

14m@7:16 exploring the Manastash Ridge outside of Ellensburg while in town with my in-laws. Muddy with lots of elevation gain. All on dirt roads and single track. Even got to run through some forest! Excited to run there again next time I'm in town. 

12m@7:12 new loop starting at Columbia point park... north on Richland River front trail  (along the Columbia River) to Van Giesen, west until Hall, south/east through W. E. Johnson park and Chamna preserve (along the Yakima River) back to the start. ~60% trail, 40% road. Awesome route that I will do several variations of in the future!

BL IT bands at the distal insertion over Gerdy's tubercle were flaring up, but I was able to keep going after stopping 12 minutes into the run to stretch for about 10 minutes- calves, quads, hamstrings,and some self tib fib and tibia femoral mobs. Felt good the rest of the run, but stiffened up again later that day! Feeling quite a bit better now (next morning), but still some left gerdy's soreness. 

10m@6:33 on farm roads and neighborhood. 

5m@6:59 avg... mostly jogging w/ 4x400m road intervals in there w/ equal distance recovery. (80, 76, 69, 68). Hard to get moving. 

5.7m@7:33 at Chamna w/ Blake early in the am. First time using headlamps through that area. Muddy and fun!

10m@7:19 w/ Adam through neighborhoods near the church. Fun rollers. 

13.3m@6:33 mostly on the Murdock after driving 10 hours yesterday, getting here at 1am, and sleeping in. Left achilles has been bugging for a few days now. Gotta be careful I don't go from 0mpw straight up to 60 too fast! I'll probably have to be a little more careful next week. 

5k@6:47 pace through old neighborhood.