TRI GUY

Red hill loop 1:00:30.  We start at the park and go up 2nd East up over the Red Hill and back down bluff and diagnal finishing the last couple miles of the marathon route.  It's a great hill work out.  If anyone wants to join us we are planning to make this a weekly run on Wedensdays at 4:30.   

I had been averaging 5-6 miles per week leading up to this race so I'm a little dissapointed my time wasn't a little faster, but I guess I'll take it.  I beat last years time by over 6 minutes, so if that's any indication I think this is going to be a good year. 

This was also my first race with my new Garmin, so that was nice.  Here's how fast it said I ran each mile.

Splits

1-7:01

2-7:03

3-7:02

4-7:13

5-7:54

6-7:35

7-7:31

8-7:41

9-7:41

10-7:14

11-7:36

12-7:34

13-7:43

.22-1:32

Red Hill Loop 59:53

Met up in Ivins and biked the Gunlock loop with the Tri Club. 

I decided to join the group at the running store.  Steve told me they ran around a 7:30 pace so I thought I would try and hang with them.  I felt good until they picked up the pace the last few miles.  It will give me something to shoot for next week.

Met up with the tri club for a good ride around Sand Hollow and the Toquerville loop

Biked the Gunlock loop

Biked out to Virgin and back as part of the Zion century. Then after a recovery meal at in and out I went for a 3 mile run out in the fields.

Jon and I went for a short run up to the airpoet and back from the park.

Red Hill loop 58:15. Took the first half of the run pretty easy and then averaged 6:30-7:00 pace the last half.

Tagged along with the group over at the store. We ran down 2450 across the trail up river road and down mall dr. Avg pace 7:37.

Red Hill run 57:54

Met up with Bill and James at the running store. We ran up thriugh Green Springs and down Washington Pkwy and Telegraph back to the store. I kept a 7:45 avg through 6 miles but slowed the last two and brought my avg down to 8:04.

Biked the Gunlock loop with the Tri Club.  Weather was perfect, but realized the hard way that I needed the sunscreen. 

4.5 miles out in the fields. I signed up for the ALS 5K this Saturday so figured I'd better try and get out and run a few times this week.

Ran from the running store down telegraph up the parkway and back through Green Springs. I sure liked the tailwind and downhill to finish.

This was a first time race and one that a friend of mine had organized to raise money for ALS. There were over 100 people running, but I didn't recognize anyone at the start and it looked like most of the crowd was just out for a good cause and a fun run. So I thought I might have a chance to actually win a race, until a 1/2 mile into the race when I see the shadow of Ross Decker catching up to me. I hadn't noticed him earlier or else I wouldn't have gotten my hopes up. I ran with him for the first mile, but when we started on the uphill sections I couldn't keep that pace. My goal starting the race was to avg 6 min for the first mile because it was downhill, 7 min for the second mile becuase it was a mix of up and down through the neighborhood, and 8 min for the last mile because it was all uphill. I came pretty close. Splits mile 1- 6:05 mile 2- 7:11 mile 3 (.9)- 6:43 (7:34 pace) Avg pace 6:56 Total time 20:00

The race ended up being 2.9 miles, but I ran a couple before for a total of 4.9

Swam 1500 yds this morning at the Washington Rec Center and Ran 6.2 miles tonight out in the fields. 7:50 avg pace.

Ran 4 miles this morning out in the fields. Avg pace 8:20. Went out to Sand Hollow for my first open water swim of the year. It was a little chilly(my guess would be around 55 degrees) but I enjoyed it. We swam out to the rock and back so we were only in the water 15-20 min but it was worth it.

Club run at the store. We ran down red cliffs dr and riverroad to the trail by the river and up 2450 East. Avg pace was a litte slower today 7:59 so I was able to stay with the group for the entire run.

Helped put on a triathlon clinic this morning out at the Sand Hollow Aquatic center where we did a 200 yd swim 5 mile bike and 1.5 mile run all at an easy pace. Then I ran 4.5 this afternoon.

I was going to run longer tonight but ended up having a family pizza party at Blue Bunny, so I just ran a slow 3 miles.

Ran the red hill loop this afternoon. Don't know if it was the heat or the fact that I hadn't run up that hill for a while but I felt it. Then I headed out to Sand Hollow for an open water swim. Water is approaching 60 degrees so it felt nice.

Tonight I did a group workout with the triathlon club on the Shac tri course. We had a short clinic and then did some speed work on the course. 400 yd swim- 7:36

5 mile bike- 15:49

1.5 mile run- 10:55

Ran the Green Springs loop with James,Nate,Steve,and Dustin. Avg pace 7:54.

1200 yd swim this morning at the rec center.

6.5 mile run tonight out in the fields.

I had planned to do a long bike ride today but because of the rain I just ended up running 4 miles.

30 min swim tonight followed by an 8 mile run out in the fields. Avg pace-8:09

Perfect timing for my run today. I think the wind pushed me the whole time and I finished just before it started raining. Red Hill loop 7:42 avg pace.

We had the last Triathlon clinic out at Sand Hollow tonight before the race this Saturday.

600 yd swim

8 mile bike

1.5 mile run

I'm not in as good of shape leading up to this race as I was last year but it should be fun.

Green Springs parkway loop from the running store. It got a little cold with the wind and rain but once the rain stopped it was perfect. Avg pace-7:49

I did the shac tri sprint race this morning at 8 and then the Beginner tri at 10. I went pretty hard for the first race placing first in my age group and 10th overall. More importanly I shaved more than a minute off my previous best time at this race. The second race was at an easy pace to get in a longer workout for the day.

Started at the dixie center and ran the trail out and around the bloomington loop and back. It is getting HOT

I met Rob for an open water swim and bike ride at Sand Hollow.

Red hill run today at 4:00. Then drove out to Sand Hollow for the tri club open water swim.

Ran the Parkway loop with the club tonight.  I ended up taking the short cut with Dustin back  down Main Street.  I still almost hit 7 so I guess it was only about a mile shorter.  avg pace- 7:43

30 min swim this morning at the rec center with the tri club. Ran 6 miles tonight up in Snow Canyon with Rob.

62 miles of the the Cactus Hugger bike ride gave me a little of everything this morning.  Strong head winds climbing up the West side Utah Hill, followed by rain and cold weather climbing the East side, but overall it was a good ride and I was glad to be done.  

Ran 3.75 miles tonight just to get over 30 miles for the week.

Ran with jon on the dixie center trail out around Bloomington. The weather felt a lot better than last week.

Easy run out in the fields tonight. Avg pace-8:01

I went out to the lake tonight for a workout with the tri club. There were about 15 people that showed up so it was a pretty good crowd. We swam about 1000 yards and then biked out to Sky Ranch and back which was just under 18 miles. 10 days left until the SGTRI.

Ran 7.25 miles around washington from the running store with Nate,Dustin, and Kyle. I'm looking forward to Saturdays race.

Couldn't have asked for better weather this morning for the race, especially after what had been forcasted.  This was my third time running this race.  Two years ago I finihsed in 1:40, last year I was 1:31:24, this year my goal was to get under 1:30 so I felt good with a 1:29:30.  Even though the course was short, I think it was about the same as last year so I feel good about taking almost 2 min off last years time.  I was hoping to feel a little stronger over the last five miles than I did.  In the past I've run easier until the top of the hill and then gone as hard as I could the last five.  Going a couple minutes faster over the first 8 this year slowed me down over the last 5.  I was actually only 10 seconds slower over the last 5, but I just didn't feel as good as I have in the past coming off the hill. 

Race Splits Mile1-6:35  2-6:35  3-6:43  4-7:02   5-7:11  6-7:25   7-7:44   8-6:53   9-5:58    10-6:26  11-7:11  12-7:34   13-6:15  Total 1:29:30

Ran the SGTRI run course later in the afternoon.  Easy pace, but the legs felt good.  I guess I didn't go hard enough this morning at the race.

I finally got out tonight for a short run. I hadn't run since Saturday because my Grandma passed away Saturday so I have been with family and such. It feels like I haven't run in two weeks but I realized tonight thatI had only missed 4 days.

The SGTRI turned into a duathlon again this year, but what are you going to do. They delayed the swim for 40 min before canceling the swim because of wind and changing the race to a run,bike,run. I was doing the olympic distance so we started with a 5k run, followed by a 40k bike, followed by a second 5k run. I'm not sure how I ended up over all but it wasn't to high with a time of 2hrs and 12 min, but it felt like a good workout. We ended up swimming the course after the race which felt really good seeing how it was a warm one today.

Easy run in the fields tonight.

I met up with the triathlon club in Ivins and biked the Gunlock loop this morning. There were 6 of us in our group, but we probably saw another 50 riders out riding today.

So I guess this wasn't my best running week. I didn't run at all but I did get a good bike ride in on the ironman course this morning with the group riding for the computainer filming.

First run of the year up in Pine Valley tonight. Maybe the cooler weather up here will help me get out of my funk and get a little more consistant.

I ran with Baggs this morning in pv. We headed up toward the campground and then decided to go up the Gardner Peak trail to the old canal and follow that back over to the cemetery. It was a little rocky in places but overall not bad. I plan on doing more trail running this summer. Heading out on the cattle drive for the next two days so my next run will probably be on Friday or Saturday.

Ran up to the whipple trailhead tonight. It was pretty quiet tonight and I saw about 20 deer.

Short easy run this morning out in the fields.

Ran out in the fields this morning with my new neighbor Jon. he thinks the 5am runs will become a regular thing but I'm not sure how I feel about it quite yet. I still prefer to run at night.

Four mile run up on Cedar Mountain with my brother at a family reunion.

I was still up on Cedar Mountain so I got up early and had a fun run on a dirt road in the backcountry.  It ended up being an 11 mile loop.

Ran with Jon and Van Ransler out in the fields.

Not so good on the runs this week, but I was up in Salt Lake this morning and really enjoyed the bike ride I took with a buddy up Mill Creek canyon.  I know I keep thinking next week I'm going to get back at it, but I really am going to pick up the running next week  to see if I can get ready for Bryce and Enterprise.

Ran up to the rec center and back.

AM-6 miles this morning out to the summit and back.

PM- 8 tonight up in Pine Valley

I was going to go on a group bike ride today but I ended up sleeping in. So I ran 10 miles out in the fields.

Ran the river loop. From the Washington bridge over to River road and back past the summit.

AM- Nice run up to the top of Snow Canyon West rim road and back.

PM- 6 mile run up in Pine Valley tonight. Ran the Lions lodge loop.

Hamburger and pie right before I ran lowered the distance and pace but it was still a good run up through the campground.

Easy run out in the fields. Fireworks from the baseball game in the distance.

This was my second year running this race. The goal going in was to break 1:30 here's how I did:

1-6:23

2-6:46

3-5:44 held 5:30 pace for about 1-1/2 mile stretch here. Probably a little fast but it was fun.

4-6:12

5-6:33

6-6:26

7-6:55 this is where I had to really start working to keep the pace up

8-7:06

9-8:04 had to slow down because I really needed a porta potty break

10-8:17 slower mile because I took that porta potty break

11-6:56

12-7:08

13-7:24 should have been able to break 1:30 but ended up walking a killer side ache out. I know I'm weak.

.1-:29 (6:02 pace)

Exactly two minutes slower than last year but I had fun and the legs will confirm they got a good workout.

Easy 4 mile run out in the fields tonight. This was my first run since Bryce and the legs are still pretty sore. Not sure how they are going to feel by Friday.

This is a fun fast downhill 10K that I run every 24th. Baggs and I headed over from Pine Valley at 5:30. It was good to see some bloggers there this morning-Amber Dustin Bill Ryan and probably others. There was a difference between my official race time and my watch time so I went with the official time because it was faster. My real official time was 40:04. I followed tradition by jumping to an early lead go as fast as I can on the first 3 miles that are downhill and then hold on for the last flat miles. Bill and I hit mile 1 at 5:28. Amber passed me at mile 3 and then Ty caught me at mile 5 and pushed me to the end. I enjoyed this race like always but am really sore.

I ran 5 miles during lunch today. I guess that's what I get for sleeping in. Although 12 noon in Pine Valley still isn't all that bad.

Got out this morning at 5 with Jon for an easy 5 miles out in the Fields.

Missed my long run because I ended up going camping up ontop of Pine Valley Mtn. But did get a 5 mile run in this evening with my brother.

8 mile loop up in the campground tonight just as it was getting dark. Saw about 20 deer and one skunk. 1:08 so not the fastest run.

Just finished a 14 mile trail run up Pine Valley mtn around horseshoe. Went with my buddy Maqt to check the cameras he has scouting for deer. He's had them up for a weeek and had pictures of a few good bucks but the best picture was one of a big mountain lion. When he sends me a copy I will try to post it.

I Was suppose to run with Jon and Ranse this morning at 5 but they both slept in. So I only ran 3 and had a nap before I had to leave for work at 7.

I had planned to do a 20 mile trail run today but when everyone bailed I decided to just run in Pine Valley. I went up throught the campground and half way up the Whipple trail and back. So I ended up getting a good 7 miles of trail running in. Better yet my total miles were up to 40 this week.

8 mile campround loop. Ran it in 1:03:48. About 5 min faster then last week.

Met Sara this morning for a 6 mile run in Snow Canyon.

Did this run with Jon and Trent. We started at the whipple trailhead and went up whipple. From there we went south on the Summit trail through South Valley, Hidden valley, Further Water, by the lookout point where we were able to signal friends with mirrors. Then we finished up down the Forsyth trail and ended up at the house. It ended up being 22 miles-lots of fun-and very hard. Can't wait to do it again next year.

I ran my 8 mile loop up through the campground tonight in 1:01:31. Then I ran a couple more to col down.

Easy run out in the fields this morning with Jon

I was in Provo this morning so I thought I'd run up to the Y. I ran along the Bonneville Shoreline trail and up to the Y. I had planned to run 15 but had to end early in order to make it over to the football scrimage.

Ran 2 miles tonight in the rain. That sure felt good.

Ran 6 slow miles this morning with Jon and Ranse out in the fields.

8 mile loop up in the pine valley campground tonight. total time 1:00:51

New 6 mile route out past the cemetery and up to the reservoir,across the dam,and back through the equestrian park. avg pace 8:19.

Ran out in the fields this morning with Jon. No watch but was close to 8 min mile avg.

I ended up running with Burke Staheli and Brad Jolly this morning on the marathon course. Started at the top of the Veyo hill and ran to the park for 18. Then I ran back up to the church to get 20. Almost stepped on the rattle snake that was buzzing right in the middle of the road. I ran the first 7 just ov er 8 min pace then I dropped it to 6:30's for 3 miles then 8-8:30 until mile 20. I ran the last 6 miles pretty hard. Avg pace for the 18 was 7:46. The run felt good and should be good prep for the trails 20 miler next week.

I ran 7.5 miles this morning out in the fields with Van Ransler. My left achilles was really tight so I will probably skip my run tonight.

3.5 miles into my run this moening my achilles started to hurt so I walked/slow job the rest of the way home. I guess I'll not run until Sat and hope its feeling better for the Trails.

Well for doing about everything that you probably shouldn't do before a race I actually had a good run.  First I ended up buying new shoes Friday night at the race check in.  Steve had tried talking me into trying some racers so I finally gave in.  Second my leg had been sore on my two runs I had done during the week so I probably should have taken it easy or gone a shorter distance.  And third I ended up staying up all night Friday so I was a little on the tired side come race time.   Best things about this race were: I was the official starter and did the countdown,  I was able to draft off of Ambers energy most of the way, and third I had Sara to meet me at the finish. 

Here were my Splits

1-6:49 2-6:35  3-7:04  4-7:09  5-7:16  6-7:09  7-7:15  8-7:19  9-7:42  10-6:39  11-7:06   12-7:01   13-7:25   14-7:02   15-7:31   16-7:20   17-8:22   18-6:34   19-7:44   20-7:52 

Five minutes faster than last years run.  More encouraging is if I could hold the pace for 6 more miles I just might be able to finally qualify for Boston with that 3:10.

I spent the day putting up pre race notification signs for the Ironman race in Madison Wisconsin.  Had a chance to run 5 miles this evening on part of the run course and along Lake Mendota.  Weather was perfect and legs feel good after Saturdays race.

Just finished up 3 miles on the treadmill at the hotel. Probably won't get anymore runs in this week with preparing for the ironman race but that's ok.

I'm going to put down 10 miles accrued through out the day working on the Ironman course. I probably ran closer to 15 mostly setting cones and picking up trash. My legs felt like I'd run over 20 by the end of the day.

I got up early and ran three miles out in the Fields. Then I went and got engaged. Its been a great day.

Easy run with Jon this morning out in the Fields.

Ran the last 15 on the course this morning with Jon,Baggs,and Ranse. easy pace for the first 6-7 then averaged close to 6:30 the rest of the way.

Highlights of this years race: I finished my 10th St. George Marathon, and am now a member of the 10 yr club.  I set a new pr by 1 minute.  And I had fun.  Dissapointments: I didn't get the 3:10 I need to qualify for Boston, but honestly I'm not all that dissapointed because my expectations were not set as high as they have been in the past.  I probably did a number of things wrong in the race but I had fun and wouldn't have changed my strategy.  I went out with the 3 hr group from the running store for the first 7 miles until veyo and felt pretty good.  I always hold up on the hill and through Dameron so at Mile 7 I went back to my 3:10 pace band.  Other than the one bathroom stop at mile 12 I stayed on pace until 19.  But because of the faster start I was still a few minutes ahead of where I needed to be.  When I hit 22 I was starting to think I might actually be able to get under 3:10 because I was still a min ahead, and knew I could avg the 7:30 I needed over the last 4.  I was feeling good running a 6:30 pace down the hill coming up to 23 when I cramped up... THE END.  I had to walk for a few minutes and then hold a slower pace because I kept cramping.   I know I could train more, drink more, or not go out so fast, but it is what it is.  I was able to high five all the fam on Bluff St, enjoy the popsicle on Diagnol, and made it in with a new pr.  

Congrats to everyone who ran.  Nothing beats the St. George Marathon!

1-6:53

2-6:46

3-6:29

4-6:17

5-6:34

6-6:14

7-6:35

8-7:58

9-7:35

10-7:31

11-8:03

12-8:24 (bathroom break)

13-7:18

14-7:17

15-6:34

16-7:07

17-7:04

18-7:23

19-8:53

20-7:39

21-6:56

22-8:06  

23-10:37  (  cramping :(   )   

24-8:50

25-9:32

26-8:47

.2-2:03

Had a fun time at the Summit Athletic Club Pool Tri with Baggs and Sam. I hadn't been on the bike or swam since June so I felt surprisingly well. As Sam said we should be fine we just ran the marathon and that turned out to be right.

Thank you Amber for inviting us to join you on your birthday run. I ran around 9 miles in the Diamond Valley area.