Stew's Corner

Nice workout today. Warmed up 2.6 miles then did a tempo run with Ryan from the top of Main St. over to 200 N. for four miles plan was to hit a 5:35-5:40 av/mile for the 4. Splits were 5:37, 5:29, 5:27, 5:26. Total running time was 22:01. A whole minute faster then 2 weeks ago. So in the end I hit a 5:30 av/mile. which was a little faster then planned. I felt real good today. Ryan said I looked like I was floating and that's a good way to describe how I felt. I remember looking down at my watch and seeing 5:10 displayed for a while but it never felt like I was going that fast. Real happy to have gone negative for the four also. Nice confidence booster today.

CT 6.05- Just a nice easy run this morning. Nothing serious at all. Just kept it nice and EZ while enjoying the weather.

Dike loop today. Felt pretty decent today. Ran a 6:46 av/mile for the 8.4. Weather was a little cold though. Probably right around 40 degrees.

Ran just a hair over twelve today. I really had no desire to run this morning but I dragged myself out of bed and went. The first four were SUPER SLOW, like 7:50's and even two 8 min miles. Then I made a stop at Wal-Mart. Thank Heaven for public restrooms. Felt a little better after that and was able to move along a little better. 7:22 av/mile

AM- EZ run on my CT/ CVHS loop. I couldn't believe the wind blowing that early in the morning though. Felt tired today.

PM- 2 more miles EZ.

Sunset Canyon Loop today. Nothing too serious. Kept it pretty chill most of the run.

Warmed up 2.65 then ran a real nice tempo today with Ryan. We did our same Main Street/ 200 N loop. Splits were 5:32,5:29,5:22,5:20. Total running time of 21:46 and an average mile of 5:26 for the 4. Not bad. Nice improvement from last week. I just focused on keeping it smooth and relaxed and things seem to work out. Hopefully it's a sign of good things to come. Cooled down 1.75 miles back to the house.

CT 6.05 recovery run. Just took it EZ today with no watch. Weather has been nice in the morn lately.

Dike loop today. Felt really good and relaxed. No watch today, and just took the pace nice and EZ. Long run tomorrow.

Awesome long run today with my buddy Brady. I ran the Westview loop (13.5) and then ran 1.5 miles by my house. Brady ran his bike and carried my water for me. It was sweet. Perfect temps and talked the whole way made for a quick run. 7:03 av/mile.

Easy run today. Just trying to get things flowing. Pretty slow going though. Trying to just keep it pretty chill.

Sunset Canyon Loop. Threw a couple threshold miles in the mix (5:50, 5:42) Just to get the legs flowing. Last real quick thing I plan on doing for the week with 2 races this weekend.

Dike loop nice and EZ this morning. Been real hit and miss with the blog where I can't get to a computer every day.

CT this morn. Took it nice and slow and threw a few pick ups in the mix just to see what juice the legs had for tomorrow. I've noticed some pretty strong winds coming out of the canyon lately. Hopefully it's like that for this weekend. :)

Summer Games 10K today. Another bitter sweet 10K today. I felt like I had some unfinished business from last year where I didn't break 32, and I was really hoping for that. Came up just a bit short but still had a personal best which I'm happy about considering the amount of competition and the headwind the last 5K. Warmed up 2 miles and almost didn't get the watch started in time for the start due to some chatting with Ryan and Layne. Splits went as follows:

Mile 1- 4:59- I felt really good and relaxed here. I saw the split and didn't panic at all because I felt really good and didn't feel like I was going that fast.

Mile 2- 5:01- Another great mile here. Still feeling good, thinking I might get this sub 32.

Mile 3- 5:14- Exact same time on this mile from last year too. The wind started creeping up here. All alone I realize it's going to be tough to break 32. I hit the 5K at 15:43

Mile 4- 5:19- Another decent mile , and still on pace for the sub 32 with the 4 mile split at 20:35, but I realize it's a long shot with 2 more tough miles coming up in the wind.

Mile 5- 5:24- Start to labor a bit through the trail

Mile 6- 5:23- Feeling a little better, but still trying to hold it together for a PR.

Last .2- 54 seconds( 4:49 av/mile) I see I'm going to PR and just pretty much coast the last 10 meters. I felt pretty strong at the finish though.

After I jogged around a bit and Ran up to find my buddy Kellar who ran an awesome first 10K of 40:XX I'm not sure the exact time but 4 months ago this kid weighed 240 lbs. and to see him running the way he is now is amazing. Cooled down about a mile total. I feel pretty good about this race all in all. Not my best but I think there's still room for improvement. Fun to share the podium with 2 of my running buddies, Layne and Ryan. Now we'll see what I can squeek out in the 5K tomorrow.

Summer Games 5K today. Goal was to break the 15:50's spell I usually have the day after. I mowed lawns yesterday for about 5 hours after the 10K and that helped to keep the legs not so sore. Then I had Cheryl rub them down last night and that seemed to help also. Did a 2 mile warm up before the start. Splits were:

Mile 1- 5:06

Mile 2-5:07

Mile 3-5:11

.1- 22.75 Seconds

I was a lot more consistant with splits this year than in years past which is good, and I felt like I had a much stronger finish. It was a good weekend of racing now I just need to recover a bit. Oh and we finally got the tail wind we wanted yesterday. Too bad we couldn't get it yesterday.

CT+CVHS loop this morning. Sloooooow. Legs are actually recovering a lot better than anticipated. One of the benefits of mowing lawns this summer. Continued blood flow to the legs throughout the day.

Sunset Canyon loop today. Ran out and met up with Greg at his house. Real nice morning for a run. Nice to have my old training buddy back again.

AM- CT+Cedar High loop. Made up a new loop for 10 miles today. Took the pace slow and EZ. Just felt tired this morning. 7:42 av/mile

PM- 2 more miles in the heat.

CT 6.05. Ran with Gregory this morning. Already starting to get pretty warm at 6 am. Nice run though. Kept the pace relaxed and EZ.

Dike loop today. With a few strides in the mix 7:14 av/mile.

USG 1500. Not a great race considering I ran the same time 3 years ago with half the mileage per week I run now. I guess the wind was blowing pretty bad though. Thanks to Ryan for letting me draft the first 800M or so.

18 miler today out to the Texaco in New Harmony from my house. Usually I save the long run for Saturday, but Steve called me up and asked if I wanted to join him and I figured it was a good idea being I'm going out of town this weekend. Ryan joined us as well. Morning was absolutely perfect, with no wind and perfect temps, we kept a decent pace and just chatted the whole way. Made for a great start to the week. 7:36 av/mile

EZ clip around the Sunset Canyon loop. No watch today. Legs felt a little tired from yesterday, no soreness, just tired.

Just over 10 today. EZ pace with no watch. The wind was blowing mad again out of the south. Feeling tired this week.

Tempo run today. I would have done it yesterday but I just wasn't feeling it. Today was pretty much the same feeling. It didn't help I got less than 5 hrs of sleep last night. Plan was 5 miles at 5:4x pace. Splits were 5:41, 5:40, 5:44, 5:48, 5:49. Total running time was 28:43 for a 5:45 av/mile. I just wasn't feeling it at all thought today. The first 2 miles were with a tail wind and the last 3 were against the wind, so I can't feel too bad about that. Looking forward to the weekend already. :)