Rec Runner

Nice to have the day off...averaged 6:30's for the last 5-6 miles can tell I lost a little but embers are still there. 

Solid pace outside with the girls nice to get some fresh air.

Got a few in felt really easy at 6:30 pace

Started off quciker than usual felt it by the end wanted to do more but not in shape to make it happen. Was feeling a little under the weather this week didn't get in as much as I would've liked.

Started out faster but lack stamina avg just under 7 min pace

Got something in

Things have gotten ugly running wise head cold this week really took the motivation out of me. Felt good plus got in 1 1/2 hrs of raquetball plus 4 miles this moring.

I almost hate to log this...hit my opening loop and was super sore from raquetball and the girls wanted to go home so I caved :( They haven't been in the stroller for awhile due to cold and they end of loving it once we get doing it regularly. I would like to hope this week ends up being my running low point for the year

Got something

Averaged about 7 min pace for 5 felt really good nice to not hurt while running.

Girls up early was hoping for more miles but slipped in 4 while number 1 rode her bike around in the basement.

A little quicker than usual got down below 6:30 for the last bit

Clipped my usual route Cheryl ran the first 2 with me nice weather fun to get out.

Was up yesterday to run but my foot flared up...worried it may be a neuroma. Anyway felt great today hoping to start building up for spring races.

Usual treadmill run same pace as usual could do it all with my eyes closed. Got to get more frequent on my runs but felt really good clipping 6:30's

Got a solid longer run in felt pretty good was a hard effort with my current shape averaged 6:30's for the last 7.

Started the week of right just nice and easy trying to build up mileage and consistency right now.

Goal is 25 this week slowly want to build up...we'll see if it happens

Sharp north wind but temps in 40's took the girls got in a 'longer' run. Fell short of milage goal.

Faster tread run today got down to 6 min pace for last mile felt pretty good can tell fitness is improving again.

Quick 7 felt really good but milage way too low...

Quick 4 hoping to bump up the miles would be nice if it gets over 20 degrees...

Nice morning got in a pretty good clip

Finally a semi-decent run felt really good tempo type effort.

Solid run for an okay week

Quick 4 miles over the gorge in Twin before the job interview. Always fun to run somewhere new.

Slacking but a bit sleep deprived from the trip felt good

If only everyday was a Saturday

Good run finally caught up on my sleep

Just got something in

It is great to have good weather again!

Death March Discovery run with Fini lots of fun but nearly had heat exhaustion.

Nice trail run up Provo canyon then caught bonneville shoreline really miss the trails didn't notice the elevation much. Super sore the next day

Got the legs moving again still sore from all the travel but feeling a lot stronger.

hour and a half of raquetball lots of sweating lots of fun lost every round to my 70+ year old colleague!

Second year working the health fair and racing here. Really beautiful place at a basillica. Raced with #2 in the jog stroller started out mid-pack worked my way up. Some kid had a Wisconsin state HS meet shirt saying 3200m runner-up which worried me and he took off fast but by 1/2 mile in I knew it was over. Nice rolling hills, light rain out and back course. Felt a lot easier than last year while running faster but had 20lbs less weight. I think I am good for low 17's on a fast course. My favorite quote from the day "I didn't feel nearly as bad this year when I got passed by the stroller!"

Raining and lightening like crazy so I ran on the tread did my typical tempo got to 6 min pace by the end. Averaged around 6:30 for 6 miles. Definately getting in somewhat better shape.

Easy stroller miles

Easy recover pace

Solid hour of running with the girls feeling pretty good almost got to 30!

Temps in 40's felt really nice

Achilles tight so nice and easy

Feeling pretty good on my way to four days running two weeks in a row!

Good solid run feeling really good. Due to car problems and kids with stomach flu didn't hit a saturday run kind of bummed about that. Feeling motivated!

Fast pace today feeling really good cold front blew in was about 40 out. Have a 15k I am hoping to race this saturday

Ran at 6:30 pace or under for most of it on the hotel treadmill watched some NBA playoffs!

Good long run

Good cruising pace

Trying to stay consistent feeling fine but can tell I've bumped milage. Pretty sad 30 hurts

Friday with foot pain no run but got it in today

Hit a hard 7 feeling really good but got a long way to go.

Easy warm up then ran 6:30's or under for the next 7 at what I'm hoping to hit for the half. Realizing the distance is going to be tough pretty confident I could hold 6:10's for 10 miles but after that things might get ugly...

Easy late night stroll pre-race taper :)

Annual race the hospital puts on ran it with both the girls I figure I'm pushing 100lbs now. The weather has just turned really hot and humid this last week after a really nice spring. A bunch of kids started in front of me and I thought I was going to take a couple out on accident as they swerved back and forth which would have been bad PR for the hospital! Ran solo for a fairly easy victory but was working hard. The course has three monster hills which really hurt with the stroller. Not sure what my time would be without the stroller but figure I could hit 17:30 if I maxed everything out. They had a big breakfast afterwards and it was a lot of fun as I've come to know a lot of the people in town.

Woke up at 6 not tired at all figured I may as well get a longer run in. Hit a solid hour pretty good pace. I'm signed up for a half this weekend and really worried about my endurance. I think I'll be okay through 10 but am worried I may blow up hard at that point. 

Felt pretty flat by the end it didn't help it was in the 80's by time I finished up at 7:30 and super humid. I'm starting to worry about the half this weekend with the heat and distance. I am pretty sure I could make a 6 min pace for 10k and maybe 6:10 for 10 mile but after that I'm worried my 25 mpw will show in a big way :)

Nice easy pre-race run took a bit to get the legs malleable now feeling great just got to hydrate heavy for tomorrow.

I was really worried coming into this race as my long runs recently have been 9-10 miles. I figured I was good for 10 miles at 6 min/pace but I didn't want a big blow up at that point. I was hoping for 1:25 and maybe stealing 3rd place but there are plenty of years that would put me 5-7th. The weather has gotten really humid and hot but race day was overcast light wind and rain mid 60's with 90% humidity which was as good as it was going to be. I did a half mile warm up figured I would start slow and warm up during the race. 

Started out really relaxed with no stroller it felt easy recognised Gillette and sat a ways back. A guy fresh out of competing collegiately took off I had talked to him before the race and he was shooting for 65 so winning went out the window but no Kenyans were at the start so I got my hopes up. First mile 5.54 a little fast but felt good. Easily pulled up to Gillette and another guy doing his first full he was shooting for 2:45 and I figured I would hang with them while it was comfortable. 2nd mile at 5:39 but a bit down hill I about hit the brakes but stuck with it. It was nice running in a group and it was no man's land behind us. Some 2:50 marathon girl was trailing us but not within striking distance. 3rd mile in 6:04 through rolling hills which is what most of NW Missouri is. That put my 5k at around 18:10 which is what I've run my other two in. At that point the other guy started dropping the pace and we hit 5:44 and 5:50 or 4 and 5. He got a slight lead and I could tell Gillette was a bit worried about him. He wasn't taking any water though. miles 6 and 7 were 6:08 and 5:59 pretty good pacing putting my 10k around 36:30. At that point I even had thoughts of PRing which would be crushed by a 1 1/4 mile uphill grade. We hit 8 in 6:31 Gillette choked down a goo and had to use the port-a-pot so I was alone. It was too late to do anything but try and maintain form and pace. 9 was a 6:30 then 5:47 when I got the down hill back for a 1:00.20 10 mile total. The course then went winding through suburbia and was slightly uphill and I realized I had 2nd locked up and unless the first guy DNF'ed that was the limit. I struggled through a 7:05 and a 6:31 for 11 and 12 but then hit downhill again and got a good surge the last 1/2 mile and finished with a 5:35 may have been a little short with 32 seconds for the .1. Felt really good to go sub 1:20 didn't honestly think it was possible with my training. I feel like I paced it pretty well. Made enough cash to cover the entry, my watch I got for the race, plus a pair of shoes. Got to feed the hobby somehow :) I'm feeling really motivated to build up my milage for a fall half I think I could keep about that pace for a full if I can get to 50-60 miles a week. Easy said than done.

I drove the course after I finished to see the marathoners the newbie still had 3 min on Gilette at mile 18 haven't seen results yet hope he hung on!

He did hang on beat Gillette with a2:47 vs 2:51 the girl finished in 2:54.

Super sore super slow

Still some soreness but much better got a decent pace going to still recovery.

Calves still sore but I was moving around 7 min pace. It is super humid but getting used to it. Molly has been my morning running buddy as she is usually up by 6:30 which is keeping me more consistent. I really want to start building up my milage which means bumping up to 5 days a week and or adding to my long run. My schedule is super easy right now until the job switch I should have low stress to really get moving. Want to get after that marathon.

Longer run felt like my legs are finally under me again. Definately feeling stronger. Lots of stroller miles lately. It will be nice to get two weeks of 35 miles in a row. I will probably give it a week or two and then try for 40 in July. Hoping to run a fall marathon but need to build to 50+ miles to make it half decent. 

Got going late was almost 90 degree by time I finished in the sun with major humidity. Was a good week but feeling a little fatigued. Got to build up slowly.

Took Monday off and slept in feeling pretty good today nice run today.

Played an hour of ultimate with the scouts in 95 degree weather ran a couple miles back in forth.

Felt really sluggish at first but finally got going pretty good. 

Finally slowed a run down some. I am not good at recover or junk miles as I call them. Really lucky I've not gotten injured as I usually go too hard. Today was about purposely building up the milage. 

Long run with stroller dropped the girls off at one hour and did a small loop afterward. Hot and humid out! A good week overall finally broke 40 want to build up to 50+ for fall marathon. Legs are definately feeling it.

Evening run after missing the morning took the girls gave my wife a break which worked out well. Stoller running is the only way I will ever be allowed to get miles :) I can see my old calf muscle definition coming back and feel stronger but fatigued at the same time. No pop in the legs due to adjusting to the miles. Trying to build as fast as I can while work is easy and life stress free. Imagine it will be a lot harder starting August.

No go in the legs can't break 7 minute pace for long. Weight down to 160 with clothes on mid-day so a 5-7 lb drop from my 165 high point in the winter. I am eating like a horse again no leftovers are safe.

Missed yesterday long story a lot of craziness, neighbors dog was going crazy called animal control girls slept poorly and on and on. I did feel really fresh today because of it and popped of 6-6:30 pace for the bulk of the run. It is amazing how much faster you feel without the stroller. Still on track for the weekly milage total just trying to adjust to 40 for now.

Trying to increase the long run had the girls for the first hour then turned loose to get the change. Legs really tired but excited to hit 45 miles. It's been a long time since I've gotten that much in. Maybe a time or two in Pocatello

Nice rest day but still feeling flat. Really tough to bump milage so much. Just praying I don't get injured. Ordered new shoes today will go with the launch as I think I'll road race in them slightly lighter but still can get a lot of training milage out of them.

Cold front blew in cooled down nicely was solo girls sleeping in a lot. Felt really good compared to yesterday but still feeling the strain of the milage.

Nice and cool out. Broke in the new shoes felt really good. My knees were telling me it was time. Missed yesterday wife had early morning appointment and needed help getting the girls ready and then helped with the scouts on a service project. 3 hrs later any hopes of a run were crushed but body can use the rest.

A little quicker pace but can't get my legs really going. Still adjusting to milage.

Nice long run legs getting stronger need to start bumping up the long run though.

The treadmill tempo is back! Heat index was up to 110 today and I missed my morning run so figured I would hit a late night treadmill run to avoid massive dehydration. Treated a guy in clinic for really nasty heat exhaustion. After 2 miles easy starting at 7 min mile pace bumped speed up one tenth every half mile ending at sub 6. Averaged around 6:30 pace. This was my winter staple workout and I added 2 miles and felt really relaxed until the last 2 miles. Definately a lot stronger now. 

Meant for it to be pure recovery ended up going way to fast for true recovery not sure why just couldn't slow it down so I cut it short. Legs not sore from yesterday but body is fatigued some. 3 months until marathon time.

Apparently my trend is to wimp out and miss Wednesday runs but it is a good mid-week break. Huge rainstorm last night and this morning one town got 8 inches! Needless to say I didn't want to be a wet lightning rod and did another treadmill tempo. Hit a faster pace than Monday but only 6 miles of tempo. Felt really good definately feeling a lot more fitness 6:30's are pretty comfortable.

Anniversary today got in the miles early.

Just getting some miles in. Missed yesterday with a trip to the zoo.

Ran with number 2 got home after 8 miles and the oldest wanted to go so hit another loop. Not expecting much the rest of the week with the move

Cruised the neighborhood one last time reminiscing about all the good times and memories.

Didn't log miles so averaging what I think I did for the next 3 weeks

Average for week move plus new job

Approximate for this week

Easy run

Solid long run at 6:40 to 7 min pace

Tried to hit a decent pace

Easy on canal

Solid post baby run a bit fatigued

Long run near my door most of it avg 6:30's with the girls felt really good.

Recovery day avg 7 min pace felt pretty good.

Treadmill tempo run wanted to get 10 miles but felt a little flat.Ran at night with a full stomach.

Cruised the canal

Moderate effort avg about 6:35 a little quicker than I wanted but felt controlled. Hopefully won't be flat for tomorrow's long run

I finished all 18. I ran the first half with both girls in the stroller and came through in 1:20. It was as fast as my half this spring while pushing the girls. Finished up another 5 on the treadmill at 6:25 pace. Felt good lost over 6 lbs even with drinking two bottles. Was under 153 although that should be my starting weight.

Splits after 1 1/2 mile warm up with jog stroller 6.24, 6.03, 6.02, 5.59, 6.13, 6.13, 6.04, 6.16, 6.24, 6.21, 6.08, 3.20 making 1:20.00 for half marathon with stroller including my warm up. Approx 6.07 pace I think the stroller is worth 20 sec per mile so 5.47is which would be a pr. Course was perfectly flat no wind good temps. Finished on treadmill 6.20, 6.20, 6.18, 6.18, 6.21 for 18 miles in 1:51.40. Now if I can just finish the last 8 miles of the marathon...

Easy canal miles

Tempo effort in rain before sunrise. Not add fast as I would like but 620 felt easy

Garbage day baby not sleeping and raining outside. Just hit treadmill. It's going to be an off week for nasty phlegm as well :(

Was shooting for a 15 miler but felt flat after a approx 60 min 10 mile split. It was 80 outside and I had to work a half day lack of sleep and nasty allergies it was a pick your favorite excuse run.

Went 6.25, 6:23, 6:26, 6:11, 6:16, 6:17, 6:21, 6:13, 6:30, with the stroller I was under 6 min pace. Then the wheels came off the wagon kept pace for half a mile then gave in to cramps and fatigue 7:13, 7:19, 7:06. This is my greatest fear with the marathon and my low milage. I need to go out conservatively or I will die!

My usual out and back with stroller went 6:30's for the bulk of the run. Want to hit 45-50 miles this week almost to taper time

Most of the run was before sunrise cold enough for tights feels like autumn. Hit 6:40 pace so sold run

7 min pace on tread felt really good

Shooting for me +20 and was running 6:40's with to 6:10's in the middle. Really nice out. One more longish run and then decreasing milage for the next 3 wks.

Almost identical pave and all to yestetday wanted to go 13 faster but had a strong headwind and sore legs couldn't get the stroller moving. Got just about what I wanted of of the week. Shot for 40 to 45 next week

Last really hard workout. Wanted to go 15 but got vetoed by my wife. Warm up of 1 1/2 then 6:42, 6:37, 6:24, 6:16, 6:24, 6:20, 6:10, 6.21:20, 6:27, 6:17, 6:05, 3:05 last half. All but last 3 1/2 with stroller so converted was around 6 min pace for the run. Felt really good.

Canal run very easy 8 min pace

Goal was MP -10 fast warm up then hit 6:16, 5:57, 5:53, 5:52, 6:00, 5:56, 5:50, 6:10 overall felt really good to much rest with the missed days need to keep the edge of my legs.

Nice easy stroller miles at 7 min pace just trying to do enough to keep my legs from getting too sharp too early

Easy tread run 7:15 pace skipped yesterday with an upset stomach

Wanted to run outside but they are harvesting the sugar beets and there are tons of huge tricks spilling beets onto the road in the dark figured better to be safe so treadmill tempo 7 miles averaging 6:30's got down to 6 min pace felt really easy the entire run finished with .2 at 5 min pace more than anything trying to take the edge off my legs not enough miles this week with the girl's waking up at 6 also trying to get more sleep. Pretty excited for the race

Nice easy 9 mile run lots of wind just visualizing the race

7 at 7 min pace nice and easy just trying to visualize my race

7 min pace except for 1/2 mile at MP felt really good I will definitely be rested.feels good to peak just not nearly as sharp as college. Just need to stay mentally focused and show up

I haven't really wanted to relive this experience but it was a good serving of humble pie. Apart from a long drive the night before complicated by an hour long traffic jam and a 1 am bed time things went well was hydrated and carbo loaded. I did miss a shake out run as well but didn't really stress about any of it. Weather was good maybe a little warm if anything. Got to the start fine and did a short half mile warm up with strides. T-bake hooked me up with the garmin which provided awesome data and splits. The race started out great opening mile we were on 6:40 pace and I was running with a small group of 3 which included the women's winner. It felt too easy and I wanted to be at 6:10 pace at least so I went to the front and then Jason came up along side me and we started to clip. I stayed side-by-side for about 3 miles and after a pair of 5:45's decided it was too quick and let him go on the big hill. Hit 10k in goal time for a low 2:40. T-bake got me my first bottle and I actually caught back up with Howe on the down hill and just let my legs go with the decline until mile 10. I started to notice a little pain and tried to ease up a bit as 3rd place was way back. I hit halfway in 1:22 but could tell the opening downhill had taken its toll. It was damage control time but I didn't panick yet. By mile 15 it was over. I couldn't keep it under 7 min pace and had to stop or vomit. I limped on for another couple of miles near 7 min pace but the quads were shot and I had a bad pain in my R glute that didn't feel right. I was passing half marathoners at this point and was embarrassed to be in second place jogging 8 min pace and stopping every half mile. I finally called it as I could hardly walk my legs were super trashed and with 4 miles left I was looking at 40 min of walking and possible injury. Never DNF'ed before but I think I made the right call. Still really frusturating as second place ran just over 3 hrs. I could have jogged 7 min pace from the gun and collected $200. Jason was 2:40 flat and there was no way I was going to beat him today.

Splits 6:11, 5:42, 5:55, 6:16, 6:33, 7:23, 6:17, 5:52, 6:04, 6:03, 6:21, 6:20, 6:14 for 1:21:17 for 13 miles

6:47, 6:55, 7:11, 8:17, 7:06, 7:04, 7:55, 9:09, 9:22 f or mile 22 

I don't feel like I was overly ambitious I knew the distance was hard and my training sub par. I had gone sub 1:20 on half the milage. I had run a solid 18 miler at 6:30 pace with a stroller and felt good at the end of the run. I felt I could keep things under 7 min pace for the last 8 even though I realized they would hurt a lot. I just don't think my muscles were ready for the downhill. I have always had calf pain with the half but the full absolutely shredded my quads and glutes as well. I don't have any nearby hills to run on so all my flat land training might have done me in. The pace was still the biggest problem and I learned that the hard way. Definately want to tackle one in the future but we will see if time allows. 

Finally felt like running again finished the rest of the distance I missed from my DNF. Just nice easy jog on my B-day on the canal. Even though I hate the distance I am planning on taking another stab at a marathon. I will never have an optimal run by time the kids are old enough to put in the milage I will be past my prime. Not sure if I really have the desire to do it either. As it was I'm 10 lbs over my lowest college weight and don't have near the intensity in workouts as back then. 

Thinking about the race somewhat removed I am glad I went out hard and didn't just sit at 7 min pace trying to lock up 2nd place I went after it. I thought my sub 1:20 with the nearly doubling of milage would allow me to keep roughly the same pace but I was overly optimistic. I should have shot for 6:20-6:30 pace. After reciting multiple times in my mind that I wasn't going to run any miles under 6 min pace for the first half and guess what I did...that was on me. I still would have died horribly but probably would have finished if those opening miles were 6:20 or so. 

I don't know why my muslces got shredded so bad. I have had serious calf soreness in both my half marathons and don't think it is due to form. I am sure some of it is normal but I wonder if running slower paces with the stroller hurt me. I also subconciously lean on the stroller which helps control it but might diminish impact. Finally all my training was pancake flat there are no hills nearby to have long up or downhill tempos to get my legs used to the beating. I would probably have less problems on a flat course instead of the utah 1,000 ft + drop. 

All said I still love running and quite enjoy the longer distances. I have been reminiscing of XC days of old and have always loved autumn because of such great memories. I think I was a better XC runner than a track guy and part of that is getting off the hamster wheel and team aspect. 

Easy on the treadmill. No soreness finally which is nice. Nice break ready for next cycle

5 on the river trail with the girls

Nice treadmill run got down to low 6"s felt good

On greenway trail nice out really starting to get out of shape fast and it is getting super cold out

Just running for stress relief at this point maybe fitness soon

Meant to do more bonked

Ran on the tread in the garage but had to wear a hat and gloves it was 30 degrees and only single digits outside.

Good workout actually felt good.

I had a nasty cold and pink eye just starting to feel up to running again. Really lost shape but minimal weight gain. The cold snap we've had hasn't helped. Really just fitness running now and not doing so well at that :)

Trying to get somewhat in shape.