Stew's Corner

First run since Oct. 30th. Wow what a doozy. I had thought I would do other things to keep in shape but it never happened. It was probably the hardest/worst run since I started back up in 09. My lungs burned soo bad. I actually had to stop 2 miles in so they wouldn't kill so bad. Oh well I guess this is what I get. My plans for this year are going to be pretty tentative. I don't have planned to run a marathon this year. Just with nursing school starting next week I really don't see the time to dedicate lots of miles. I do however plan on doing some racing. Mainly Summer Games, probably Bryce, and most likely the Cedar Canyon Half, but like I said this is all tentative. Right now the main goal is just to get back in shape.

Just an easy run up the Canyon trail and back to my house. The stream was real pretty frozen. I just went 2.5 cause I'm playing bball tonight and didn't want to overexert myself. The run was actually enjoyable.

4 miles on the indoor track @ SUU at 7pm. Total running time was 28:47

Ran up to the top of the Canyon trail today. Weather was great. Feels like things are starting to come  back. Slowly but surely. Ran right around a 7:20 av/mile.

CT 6.05. Ran th in the afternoon. Weather was beautiful. Temps in the mid 50's. 7:27av/mile.

Ran just over 5 today. 7:09 av/mile. Ran a couple miles under 7 min pace. Felt pretty good today. Weather wasn't half bad either.

Bball today.

Nice run today. Ran the Wal-Mart loop. Breathing felt good like I didn't labor to much. Nice day for a run. I just need to be patient and keep building a nice solid base.

Nice little 3 mile jog this afternoon to help me unwind after 3.5hrs of studying. Hit a 6:54 av/mile for the 3.

CT just after class. Felt pretty good today. 7:02 av/mile for the entire run. The last 3 miles I got into a pretty good rythm and ran right around a 6:40 average for the last 3. Really enjoying the no snow as of late.

5 miles at 10 am. Little chilly out. 7:05 av/mile.

Church ball today. No run.

Wal-Mart loop today. Amazing weather right now. Temps this afternoon were in the lower 50's. Felt pretty flat today though. 7:05 av/mile.

5.15 miles today. Another real nice day for a run. Managed a 6:48 av/mile today.

5 Miles on the treadmill today. Didn't feel like going out in the cold at all today. This week looks to be a brisk one for sure.

More treadmill miles today. No way I was going out in this weather today. Turned on a movie and just tried to relax. Ran the last mile on there in 6:16.

More treadmill miles today. Hoping the weather will warm up soon.

Bball tonight.

Quick and easy 2 miles today. 6:56 av/mile. Planning on an 8 miler tomorrow.

So much for 8 miles. Only had time for 3.

CT this afternoon. Took it nice and easy with no watch.

Nice run today. I almost didn't go out, but I bundled up and braved the elements and it actually turned out to be a decent run.

Wal-Mart loop today and brrrr it was cold! Probably 15 degrees with the wind chill at 10 am. Just glad I got out.

Church ball!! No run today. Good game tonight. W, plus 14 points on the night.

Ran around both high schools from my house today. I didn't feel to well. I ran to quick after eating lunch I think. Good week though I hit my mileage goal. Just need to keep building slowly. 7:05 av/mile

Ran the Sunset Pointe loop today. First time this year. The wind from the south was brutal other than that not a bad run. When I was done I wasn't even breathing heavy. Finished in just under an hour. Mileage goal for this week is 28.

Nice run today on the CT. Temps were nice. Little bit of wind, but altogether a good day.

Just an easy 5 today. I got out just before the wind started howling real hard. Looking forward to spring for sure.

B-ball tonight. Nice win. 8 points on the night.

CT at about 2 pm. Just wasn't into it at all. Felt like the run just drug on forever. Oh well. There's good days and bad.

3 miles in the snow just to get the mileage for the week.

Nice 5 miler today. Ran around CV high school up to main and back to the house. 6:48 av/mile.

Ran up around the high school today. Tried a fast mile and hit it in 5:35. Didn't feel like I was working real hard to hit it. Not bad considering the last couple weeks I've ran on average 2 days a week. 6:39 av/mile for the entire run

Basketball tonight. 1 hr.

Ran 3 moderately fast miles (6:48, 6:16, 6:09) over to CV high school to watch my wife's volleyball game. With no race planned for a bit I don't see much of a point to pound the pavement right now.

Basketball for like 2 hrs.

Basketball tonight for 2 hrs.

So I've been tired of making excuses not to run. So I made a 12 week schedule tofor the USG. Hopefully I can stick to it. It won't build up to anything huge. Probably just 35 to 40 mpw. But it's a start. Today's run was good. I ran a loop from my house up around CHS. 6:50 av/mile. Looking forward to spring and some good running weather.

Just another 4.2 miles today. Took it pretty easy.  A little cooler today than yesterday. I'm going to the track tomorrow so we'll see how that goes.

First day back to the track in a long time today. Felt like Denzel Washington from Remember the Titans when I walked out on the track and said to myself, "yeah, this is my sanctuary". Did a 2 mile warm up then did 4x800m with 400m rest in between. Was a little hesitent at first but the work out went a lot better then anticipated considering my mileage and the speed I've done so far this year( or lack thereof). The goal was to hit them between 2:40 to 2:45. They went as follows: 2:43, 2:44, 2:41, 2:36. So with the exception of the wind I felt pretty ok. My body responded well and my lungs didn't feel like they were on fire. It was good to be out on the track again.

Clinical at the hospital today. So no run, just a nice rest day.

Easy run today around the CT. A lot of people out and about today. The day was great so I don't blame them.

Woohoo! Ran 5 days this week. Ran an out and back past Home Depot. The wind was rough from the south. Picked it up on the way back. Last mile was 5:57. 6:56 av/mile for the run.

AM- 4.2 miles between classes. Ran a 6:42 av/mile.

PM- 3 miles tonight over to CVHS to watch my wife's volleyball games. 

Just an easy 5 miles today. Looped around CVHS and back to the house. The weather was perfect mid morning today. Didn't push the pace at all just a nice relaxed jog. Running time was 37:54

Warmed up 3.3 miles then did a 3 mile tempo down the trail. Ended up with a 17:28 for 3 miles. Splits were 5:49,5:51,5:48. Glad I kept it pretty consistent but I'm not too happy about the time. I guess I'll take it for where I'm at and considering this is my first tempo run I've done this year. Jogged 1.75 miles for a cool down.

Clinical at the hospital then straight to work so no run today. Thank goodness, cause the winds blowing like 50 mph right now.

Just an easy jog in the snow. I love Cedar where you can go from running in the 70's at the beginning of the week, to 30's and snow just a few days later. I ran the CT today with a few fartlek's in there. I'm actually running a race tomorrow. So I'm a little nervous and feeling underprepared, so hopefully it'll turn out alright. I'm not shooting for any PR's by any means.

Run 4 Kids 5K in Coral Canyon. 2 mile warm then over to the race. I almost missed the start. Weather wasn't the greatest, cold and rainy. Gun went off and a high school kid took off pretty quick so I just hung back and waited. About a mile and a half into it I caught him then passed him. I looked back with a mile to go and saw he was still pretty close, so I pushed it hard up the hill the last mile, and put a pretty big gap on him. Happy with the win and the time, considering I haven't trained real consistently this year. I feel kind of guilty, I wish I had more time to train cause I feel there is still a lot of untapped potential in me. cooled down a little more then a mile, collected my award( thanks Steve!) and was home before 10.

First 6am run of the year. CT 6.05. The weather was a bit cold but good. It was nice to get out and get it over with early.

PM- 3 more miles @ 2pm in 20:28. Got things off to a good start this week. 

Just over 7 today. Wal-Mart loop extended. Stepped on a fetchin nail. A little over a mile into the run. It broke the skin so I stopped and bled it for a sec, and then pressed on. It's a good thing I've had a tetanus shot recently. Not bad weather for a run today. A bit windy. 6:55 av/mile.

Track workout today. The plan was my usual spring time intervals of 1x1600M, 2x800M, and 4x400M. I did a two mile warm up and then right into them. The splits were.

1600- 5:32

2x800- 2:38, 2:37

4x400- 1:10, 1:11, 1:13, 1:11

Overall I feel ok with this workout. The wind picked up  a bit during the 800's and I've got about 5 or so pounds to lose before I'm back to my ideal running weight but it was a good workout. I jogged half the distance of each interval for rest in between. Then cooled down a mile and a half afterwards. 

Rest day today. No run.

Ran the dirty dike loop for the first time this year. The weather was awesome. Perfect temps and no wind. I just kept the pace nice and relaxed. Finished at a 7:15 av/mile. Real nice day for a run.

Easy 10 and a bit more. Real nice weather today. I didn't feel as great however as I did yesterday. Oh well. Just need to keep it up now. A good week for sure. 7:11av/mile.

AM- CT at 6am. Just took it nice and easy enjoying the nice morning. Really didn't push the pace at all. No watch.

PM- 4.01 miles up and back on the CT. Just under a 7 min av/mile. 

Real nice run today. Ran my out and back Home Depot run. Felt real light on my feet and never really felt like I was laboring too much. The weather was perfect. Temps, wind, sun, everything. Perfect day for a run. 6:51 av/mile

Tempo Run today. Warmed up 3.3 then ran the CT  for 3 miles. Time for 3 miles was 16:51 (5:41, 5:34, 5:35). Big improvement from 2 weeks ago. Another great morning today. The weather has been real nice lately.  I hope it stays like this. 1.7 mile cool.

Easy 8 today. Sunset Canyon loop. Took it nice and easy with no watch.

Great day today. I ran the Sunset Canyon+ Dirty Dike+ CT today. I just felt like my energy level was consistant and that I was able to hold a good pace throughout. I ran the last 2 a little more up tempo in 11:55. Finally feel like the mileage is where it should be for this time of year.

AM- CT in the nice crisp air. Took it pretty easy. Just wanted to enjoy it this morning.

PM- 4.15 Cedar High Loop. Nothing to brag about. Just a few more miles after classes. 

HD route today. For the first mile or so there was a pretty good hail storm other than that nothing too special today. 7:04 av/mile

Pretty good workout today. Did a 2 mile warm up then went to the SUU track for some intervals. Same workout as 2 weeks ago. 1x1600, 2x800, and 4x400 with half the distance of each rest in between jogging. Splits were:

1600m- 5:25

800's- 2:34, 2:33

400's- 1:10, 1:10, 1:10, 1:10

Yeah so as you can see on those 400's I was pretty consistent. Probably the most consistent I've ever been in any interval workout. Interestingly enough, the first and 2nd 400m I ran were the exact same time right down to the last hundredth  of a second. It felt good to get out today and get some quick turnover in the legs. I felt like I got a real good workout out of this.

No clinical today so I thought I'd take advantage of the weather and go for just a little run. The calves are pretty stiff today. Took the pace nice and EZ.

8.4 miles today. Dirty dike loop. No watch, just took the pace nice and EZ again. Tried to enjoy the weather and the run.

Finally getting to my race report the Monday after. Ran the ROTC 5K. Pretty tough course. I thought it would be up and back on the trail but they looped it up onto a dirt road and then ran back down the trail. At mile 2 I thought what the heck am I doing. The wind blew like crazy and temps were only in the high 30's. A few SUU XC runners were there so it was nice to have some competition. 1st was 16:42, 2nd was about 10 seconds behind, 3rd was 17 flat then me. Splits were 5:40, 5:55, 5:29, .1- 25 seconds. I was actually surprised I ran a sub six on that second mile cause it was a tough one. Good race though and happy with the time for where I'm at.

6.05 CT. Usual Monday morning run. Nice and cold out this morning, but I felt good none the less. I never really was stiff or sore from Saturday's race. Looking forward to some good weather this week.

PM- 5 more miles at about 2pm. Nice afternoon for a run. Temps were real nice. Ran the loop right around 35 min. 

HD loop today. 7 miles. Felt pretty good today. The weather was really nice this morning. Temps hovering just below 60 degrees. 6:57 av/mile.

Warmed up 3.3 miles then ran my usual tempo run. Did 3 miles worth in 16:25 (5:28, 5:30, 5:26). Took it out a little too fast at the start but was still able to maintain a solid pace till the end. I can tell I'm getting stronger as the weeks roll by. Hopefully I can get back up into the 60+ mpw schedule again by mid summer. Cooled down 1.7 back to the house.

No run today. Took my last final and celebrated by golfing 9 holes today. Beautiful weather out.

Ran my usual Friday dike loop run. Ran nice and EZ with no watch. The weather has been stellar this week.

15 miler today. Longest run of the year. Ran out around Westview Drive and Hamilton Fort then looped back up the frontage road. Ran an additional mile and a half around the neighborhood to make it 15. Felt pretty good, ran the last 7 miles all under 7 min. Felt pretty dead afterwards. Good end to the week though.

AM- 6.05 terrible miles on the CT. Started out at 6:30am with a light sprinkle which turned into a hard rain then hail then snow and wind. Was freezing and soaked from head to toe when I got back. I'll see if I can get out for more this afternoon but no guarantees. 

PM- 4.15, Well I did end up getting a second run in. The weather wasn't too bad. Just a little wet and soggy outside.

8.11 Sunset Canyon loop today. I felt really drained and like I didn't want to run much. I've been having some patellar pain so I bought a jump knee band and have been wearing it a bit. Seems to help some.

Real nice workout with Ryan this morning at the track. Plan was to do 1x1600, 2x800, and 4x400. Goals were to hit the mile between 5:15 and 5:20, the 800's around 2:30, and the 400's around 1:10. Splits were:

1600- 5:16

800's- 2:31, 2:29

400's -1:08, 1:08, 1:09, 1:08

Was right on for the goals. This morning was just what I needed this week being that I felt pretty tired and wore out at the start, there was a nice drizzle and not much  wind which made for a nice run. It was nice to run with somebody and chit chat. Makes for the work out to be a little more bearable. 

5 miles EZ. CVHS loop. Nice weather today. Hopefully spring is here to stay. Most likely not though.

8.4 dike loop. Had a real nice run today. Had my buddy Brady tag along with myself and another guy named Layne. Real nice morning for a run. We chit chatted the whole way and it seemed like the run was over before we knew it. 7:24 av/mile

Ran just over 12 this morning with Layne. A pretty good run. Started off feeling really slow and sluggish then got into a good groove around mile 7. Dropped the last mile a little quick(5:22). Finished with a 7:00 min/average for the whole run. Good finish to the week.

AM- 6.05 CT. Pretty good run. A little on the chilly side. Temps right around 44 degrees.

PM- Mowed some lawns then went 5.15 on my college/ CT loop. Wind was a howlin. 

Sunset canyon loop. Real disappointing weather today, cold and very windy. I guess that's what you get with Spring in Cedar.

I think I'm in the twilight zone right now with this weather. Got out the door by 7 and ran 2.6 to the top of main to do my old 4 mile tempo run down around 200 N. Just as I got started the weather started up. Mile splits were 5:39, 5:52, 5:46, 5:42. I feel pretty good about this considering how crappy the weather was during this run. Total tempo time was 23:01 with a 5:45 av/mile, so just above where I was shooting, but I'll take it. Cooled down 1.75 miles back home. I still can't believe the snow that is falling right now. Just turrible.

Recovery run today. Ran my college/CT loop mixed in there with my CVHS loop. Nice little run I made up today. Was able to get out before the rain started coming down. I feel like I'm in Seattle with the weather we're having. 7:26 av/mile.

AM- 10.15 miles in the morning after the rain. 7:00 min av/mile.

PM- 2 more afternoon miles just to get 12. 

8.15 today. CVHS/CHS loop. Nice morning for a run right after the rain. Kept the pace EZ. No watch. I wonder if the rain will ever stop.

Track workout today with Ryan. Not bad times, but I just didn't feel like I was 100% like I usually feel with track workouts. I felt like my breathing was out of control and like I couldn't get the turnover I wanted. Nevertheless it was a good workout and Ryan really improved from doing the same workout 2 weeks ago.

1600m- 5:14

2x800m- 2:28, 2:30

400m- 1:07,1:09,1:07,1:07

So not bad, there's some good speed in me I just need to learn how to harness it a little better. Thinking about some grass miles barefoot later tonight..... 

Recovery/Rest day. Just did a nice easy 5 this morning around CVHS. Surprisingly no soreness from yesterdays workout. 7:18 av/mile

Nice clip around town today. Felt pretty decent and the weather was perfect this morning. Legs had some pretty good juice in them today. 6:50 av/mile.

Ran just over 10 today. Ran into Ryan at just over 3 miles into it and ran the rest of the way with him. Another great morning for a run 7:07 av/mile

Nice Memorial run today. EZ pace with no watch. Had to make a couple potty stops which rarely happens. Good start to the week.

Sunset canyon loop. A bit chilly this morning. Should have worn gloves. Good run altogether.  7:27 av/mile.

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. :)

8.05 miles today. Not a bad day. I actually felt pretty good today.

6 miles up in American Fork. Ran from my sisters house out to State St. 3 miles then back to her house. Nice little run. Pretty level both ways. Saw some quail and a dead coon on the road. Got back and jumped in the pool to cool off. 7:09 av/mile. Nice to see 60 again on the weekly mileage.

No run today. Spent most of it traveling. No biggy. Just have to hit it tomorrow.

AM- Easy just over 10 mile clip around the village. Ran a 7:12 av/mile for the run. It's amazing how good a couple day's rest will make you feel.

PM- 2 more easy miles on grass.

Interval workout today. Did a 2 mile warm up over to the SUU track today. I decided to do some mile repeats today. So I decided to do 4x1600M at HMP with 800M jog rest in between. Here's a breakdown.

Mile 1- 5:30, felt easy and probably a little slower than I wanted but it was a good start. My 800 splits were really close like 2:46, 2:44

Mile 2- 5:27, another good one. Feeling pretty relaxed.

Mile 3-5:27, I'm not sure what happend here if I was just not concentratiting enough or just lagging but I went through the first 800 in like 2:49 so I really picked it up the second half.

Mile 4-5:20, The goal on this one was a 5:20 and nailed it on the head. I felt really sharp my 400M splits were between 1:17 and 1:20.

1.5 mile cool after. Glad to have this workout in the bank this week. It's been about a year since I've done mile repeats so it was good to get out and do them again.

EZ 10 miles this morning. CT mixed with my Cedar High loop. I took it pretty slow since yesterday was a pretty good workout. I felt pretty beat on the run though. Not much enery today.

Since it was pouring this morning at 6 I decided to stay in bed and catch a few more winks. So went out after work in the heat. Hotter than heck. Wore my hat and took a water bottle which helped. I hate running in the heat. There were clouds all over but none seemed to block the sun for me on the entire run. Oh well better luck next time.

USG 10K tempo today. Ran 6.65 miles up to the start with Ryan then we tempo'd down. Total time for me was 34:49 which was right what I wanted. Started out at a 5:48 mile then the splits never deviated between 5:34-5:36. Felt pretty decent during and after. Never really felt tired which i good. Hopefully was a nice tune up for Bryce. Cooled down 2.6 afterwards.

Just over 10 this morning with a few pit stops in the midst. Getting tired of this muggy weather. Legs feel pretty good after Saturday's workout.

Easy run around the dikes this morning. Pretty morning for a run. With the clouds it has made for some amazing sunrises. Looking forward to the race this Saturday.

Did a 2 mile warm up over to the new spongy track at CHS and did just 3x1600m repeats with Ryan. Ran the 3 in 5:25, 5:19, and 5:16. Felt pretty smooth and relaxed this morning. Felt a little slow going on the first one but got into a nice rythm on the last 2. Ran 800m rest jogs between, and did a 1.5 mile cool down. Nice morning and hopefully a good sign of how I'll feel this weekend.

Just an easy clip around town by Wal Mart. Took it EZ, and just had a nice relaxing run. Nothing much else to report.

Ran an easy 5 miles out to Iron Springs Elementary where my wife was walking with her sister. Did a few strides on the way. Primed and ready to go tomorrow. I think....

Had a real nice time this weekend at the Bryce Half. Still not sure about how I feel about the race. I'm happy with the PR, but I think that I held back a little. Stayed in Panguitch last night with my buddy Kellar, who ran his first half and 2nd ever road race today in 1:30:10 so way to go Kell! You the man. Had a real good night's sleep in my own queen bed, and got up around 3:45AM. We drove to Ruby's and did our usual potty stuff/ hang out in the lobby till about 20 min before. Race start was a bit chilly but nice at right around 40 degrees. Only did a mile warm up but I'm thinking I should have done more. Gun went off right at 6 as always. And we were off. I'll break it down by mile.

Mile 1- 5:31, not bad right about where I wanted to be. I'm in 4th behind the 2nd place guy, Karl Siebach, and Pepi Peterson.

Mile 2- 5:42, OUCH! a lot slower than anticipated, but that's just what the group was moving at. I move in front of Pepi and he rode me like Seabisquit till the dump. I get passed by Jon Kotter and his buddy here, they must have had a late start or something, but as soon as he passed me I said to myself there goes the winner.

Mile 3- 5:08, not bad but I wanted a sub 4. I catch up to Karl here and we're in 5th and 6th.

Mile 4- 5:21, Still running with Karl chatting it up a bit.

Mile 5- 5:21, I make a bit of a move to get away from Karl. Move into 5th and stay there till the finish.

Mile 6- 5:23, Usually by now I'm really feeling fatigued in the legs but not this year. Probably because I didn't hammer the downhill as hard.

Mile 7- 5:28, here starts a bit of a mental funk, not sure why but I just can't seem to focus.

Mile 8- 5:38, More of the same through Tropic

Mile 9- 5:41, I remember looking at my watch here and thinking "damn"  I need to pick it up.

Mile 10- 5:38, I feel like I'm coming back here and can see Pepi again now, so I tried to make myself go to catch up to him.

Mile 11- 5:39, Another decent mile

Mile 12- 5:45, this mile here is always the toughest for me in this race with that little hill so I try and gut it out.

Mile 13- 5:36, I really try to make a push to the finish to at least gut out a 1:11 but it wasn't in the cards today.

13.1- 5:02 av/mile

So in the end I had a 20 second PR, so not a bad race. Nevertheless I really felt the competition was there to pull me to a 1:10, I don't know if it was fear or what but for some reason I didn't push it like I should have those first few miles. I am very happy though with the consistancy in my final miles. I really feel like my endurance has improved I just need to really latch on to someone in these races so they can pull me to a big PR I guess, or just figure out my mental funk. A good day though. Real fast times. Winner went 1:04:08 which is incredible to me. It's races like these that really make me feel humbe and want to work harder to achieve better results. Happy to get my hands on some cash also, so now I just need to regroup and figure out what race to run next. Great job to everyone!!

CT- 6.05. Legs feel pretty good. Not as sore as years past, that's for sure. But I'll still use this week as a recovery being that I've got a family reunion this week so that'll be a good excuse to take it easy.

Just over 10. Felt pretty good today. Nothing to complain about.

Dike loop with Kellar. Finding it hard to find time and the desire to run right now with so much family stuff going on.

Nice run this morn with Kellar. Just took it easy up the trail and helped him pick it up a bit the last mile with a 6:19. 7:36 av/mile. Feel like I'm gonna look for more the quality rather than the quantity in my workouts now.

Wal Mart loop right after work. Pretty hot outside. 6:53 av/mile

Ran 10 today. Did my usual CT loop, then ran out to Iron Springs Elementary where my wife was walking with her Mom. She gave me a ride home. Turned out to be kind of a progression run in the end. My splits were 8:21, 7:59, 7:45, 7:02, 6:51, 6:45, 6:33, 6:23, 6:21, 5:59. Then I walked around a bit to cool down. 7:00 min av/mile

Dike loop with Kellar this morning. Kept the pace pretty honest throughout. Real nice morning for a run.

Ran the red rock relay with a team that Steve Winslow and I were able to throw together. We ended up doing really well. We entered an 8 min average to finish at and exceeded that by a ways. We ended up covering the 187 miles in just under 24 hrs which was sweet. I ran 3 legs. One from the Cedar Breaks junction to Woods Ranch that was 6.53 miles that I ran at a 5:49 av/mile then from Central to Veyo at 3 am that I ran at a 5:47 av/mile for 7 than I anchored the sucker back up into Springdale for 6.7 miles of grueling up hill. I gutted out a 6:46 av/mile on that bad boy. Overall I'm real pleased with how we ended up. The team did very well and we all ran our hearts out. I'm pleasantly surprised how I did considering I've hardly ran since the beginning of August. Many thankes to Steve for putting this together . You're the man!! Congrats to all who ran.

CT 6.07- loosened up the legs a bit.

Sunset Canyon loop between classes. Not a bad run. Nice and cool out still at 9:30am. Still deciding whether to race or pace this weekend.

7.55 miles around town between classes. 7:20 av/mile. The legs just aren't coming around like I expected. 

Easy 5 miles out to Iron Springs Elem. With a few strides

Cedar Canyon Half today. And me being the prideful idiot I am, took it a little too seriously on minimal training and now I'm paying for it. Oh well, you live you learn. Going into it I thought 1:15 was doable, but by mile 11 my legs were completely trashed. Heck before mile 1 they felt like crap.  Anyways off my soap box. I ran miles 1-10 in under 6 min pace. Not sure the exact splits because I don't have my garmin, but mainly some 5:50's and 5:40's with a couple 5:30's in the mix, then the last 3 miles were at about a 6:15 average. Overall I'm pleased with how I did with the minimal training. However I should have just gone with the original plan and paced Steve instead of taking it all out. Now the calves feel like they're going to split in half with every step, so time to get those healed up.

Just an easy 3 miles after 10 days off. Much needed too. Calves still feel a little tweeked. I must have strained them pretty good in that half.

4 miles today. Just a nice and easy clip. Felt good to get out today. 7:03 av/mile

Another nice 4 miles this morning. Keller ran with me and gave me some company so that was good. A bit chilly out. Temps right around 35 degrees.

Nice loop around the dikes with Greg this morning. Ran a little further than anticipated but it's all good. Helps when someone is there to motivate you to run.

3 mile trot around the town with Keller. Hopefully now with my hardest semester of the program out of the way and with things settling down a bit I can start to get in shape again.

Another easy 3 with Keller up the trail to the bridge on Center then back to my house.

Another easy 3 today after my final Level 2 Validation. Little bit of snow falling.

Nice 3 after my last final of the semester today!! Now time to enjoy 3 weeks off.

Easy clip around CHS with Keller.

3 easy miles with Keller this afternoon. Weather was beautiful today.