IndianRunner

AM- 5 mile progression cutdown workout today. Increasing the pace each mile, until I get down to 6 minute pace or faster. Mile splits were: 7:01, 6:30, 6:21, 6:03, 5:56. Breathing and the legs felt pretty good.

PM- 40 minute assault bike. Picked up the watts in the last 10 minutes of the ride.

AM- 8.2 easy miles on the one mile loop by my house. 

AM- 5 miles easy w/ strides and drills. 7:31 average

AM- Woke up fairly early to give myself some time to get a small breakfast in and do some light stretching. Blood sugar was somewhat high this morning, and when it is higher on race mornings, it is sometimes hard to know how to take care of it (because of the possibility of having a low blood sugar during the race). Dosed a little extra bit of insulin. Jogged down to the race area and warmed up with Sasha for a little bit and got in plenty of strides and drills afterward. Went out and tried sticking with Sasha and some of the front runners, 5:45 first mile. Kept going to the turn around and tried to pick it up, 5:40 second mile. At this point, I was feeling really good, but started to fade a little on the third mile, 5:53. I was really happy with how I performed on this race, and my effort level on it. Always a fun and great race to participate in every year. Short cooldown afterward.

PM- Easy 4 miles on the tready after the drive home. Good to shake the legs out a little bit.

AM- 10 miles at right around marathon effort starting from Brush Creek and going through the Buckskin Hills area. Quite hilly throughout the run, and threw in a couple of pickup miles towards the end. 6:44 average pace.

AM- 6 miles easy recovery. Went up to Rock Springs today for a family friends birthday party. Fun times visiting with their family, and it was nice to take the drive up through Flaming Gorge for the day.

AM- Did a 4 mile tempo on the junior high track this morning. Not much of a warmup before this one, just some short strides and light stretching. Splits were 6:02, 5:58, 5:58, 5:59. Pretty consistent with pacing this morning, considering that it was really hot for 8 am. 2 mile cooldown afterward.

PM- 3 mile shakeout between math sessions, and before it gets to hot. 7:25 average. Felt good to loosen the legs up some more.

AM- 10 miles easy starting by Brush Creek and going on the Diamond Mountain Road towards home. Pretty hot out at the start of the run, but got some good overcast and a nice breeze towards the end of the run. 7:22 average pace.

PM- Easy treadmill run. Been out of the loop for a little bit, because I had to get a cystoscopy done to check for the possibility of a urinary tract infection. Probably one of the worst pains I have had in a long time. Luckily don't have any problems down there, but have had a lot of pains in the last 48 hours, so I didn't run yesterday and barely got through my run this evening. Will hopefully be better tomorrow.

AM- Not feeling 100% today, but much better than the last couple of days after the cystocsopy. Just did an easy 6 miles then 60 minutes of biking fairly hard. The 6 miles was basically just a light jog at around 9 minute pace or slower, because it hurts to go any faster. Frustrating, because I am towards the end of my 5k training, and I was planning on getting in some faster workouts this week, but I guess that won't be happening for a couple of days. Possibly will be able to get in a faster run tomorrow and maybe a little bit of speed work next week.

AM- 5.3 starting from Aggie and going down Maine. Felt much better today. 7:13 average pace.

AM- 2 mile warmup on the track, then 12 x 200m + 1 x 400m w/ 200m jog in between. Felt really good during the entire workout, and I was glad that I was able to get in some speed work during it. I threw in 400 towards the end of the workout, just to see how it would feel. Long cooldown afterward to get in some extra mileage.

AM- 10 miles easy from Brush Creek to home. Nice overcast this morning, so it felt good to have a cool morning run. 7:18 average pace.

AM- Little bit of stretching and rolling out, then did a little over a 5 mile "up tempo" workout from Aggie and down Maine. 6:10 average pace. Felt a little tight but loosened up as the run went on. Cooldown to get to 10.3 for the day.

AM- 10 recovery miles out on Brush Creek Road. 7:36 average pace.

AM- 3 mile shakeout before an awesome fishing trip up to Cliff Lake. Long day and I am quite tired now, but definitely glad I was able to go have a great day with the family from Montana.

PM- Ran the O.U.R 5k on Aggie Blvd. There were quite a few people doing it, so it was good to catch up with some friends that I haven't seen in quite a while. Did about a mile warmup with Ty before the race with a few strides. I was basically in second place the entire race, and was kind of in no man's land as far as being able to push myself. Legs were pretty stiff, even though breathing felt great up to the first mile, which was 5:35. Slowed down quite a bit after that, 6:09 second mile. Tried to push the last stretch of the round-about, but couldn't get anything going. Course was short, and ended up being exactly 3 miles. I was feeling like I could hold that 5:35-5:40 pace for the entire run, but just started to lose it after the first mile. Overall a fun race to do at night, and a pretty good workout for the body. Only have one more 5k race at Deseret News for my 5k training block. After the race, I ran home for a longer cooldown. I really like running down Maine Street at night.

AM- 5.3 miles moderate from Aggie and down Maine. Wanted to go a little faster in certain sections for one last little tune-up before Deseret. 6:43 average pace.

AM- Pre-race 3 mile shakeout w/ strides and drills. Excited for the race tomorrow, and I am just going to do my best in the given shape I am in right now. 7:16 average pace.

AM- Woke up pretty early, ate a light breakfast, and drove up to the starting line of the 5k. I was worried that I wasn't going to get to the start of the race, because of all the road blockage for the other races, but ended up not being a problem at all. Did a mile warmup around the neighborhoods and several drills and strides afterward. First two miles are downhill, 5:31 and 5:34 for those. Once it leveled out, my third mile was slower with a 5:47. The last stretch of this race doesn't have a significant amount of uphill, but after having the legs pounded on the downhill, I could definitely feel it. I need to work on being able to finish stronger in the last mile, because during most of my 5k races, I have been able to hold the pace that I would like to maintain for the about the first mile or two, and then the third mile is a huge struggle. Now that my summer 5k races are done, I think that I am going to take about two weeks of down time from intense training, and do some other activities besides running. After that I will begin to focus on my fall half marathon and marathon training, and try to get a good PR in one or both of those distances. Overall a really fun race, and I am considering doing the half next year, but I will just see what is going on during that time next year. After the race, watched the parade, went to the Days of 47 Rodeo, and toured the University of Utah campus. Very tired now.

PM- Wasn't planning on running today, but just felt like shaking out the legs a bit from the car ride home. Felt better when I got done with the run.