Brink Tri's

Speedwork 4 x 800, 3:24-3:34

Provo Canyon

Payson Canyon

Provo Canyon

Park City Trails

15 miles on bike.

Speedwork 6x800 - 3:15-3:21

Rode my bike to work. Ran 5 miles up Provo canyon at lunch time.

Tempo run - Average 7:59 pace.  Up Provo Canyon to Nuns Park and back.

Started at Canyon view park, run up to the pipe line and along the Great Western Trail.

Long run down Payson Canyon.

Went to the track to do speed work.  This year I'm concentrating on Yasso 800's.  I am up to 8 x 800 this week with a goal of finishing each one in under 3:30.

3:21; 3:21; 3:22; 3:23; 3:22; 3:21; 3:24; 3:26

Very slow run.  I was still sore from the long run on Saturday and speedwork yesterday.

Ran up Payson Canyon 4 miles and back down.

Fairly fast 5 miles up Provo Canyon at Lunch time.

Ran with SF running club.

My goal a couple of months ago was to build up to 10 half mile repeats at under 3:30.  Today was my day to do that.  Here are my splits:

• 3:24
• 3:22
• 3:21
• 3:20
• 3:24
• 3:24
• 3:25
• 3:21
• 3:26
• 3:18

Things didn't go as smoothly as I had hoped.  Right after I split my watch after the second set, my watch died.  Luckily I had my cell phone, which has a stop watch, with me.  My phone is a flip phone and you have to leave it open in order for the stop watch to run.  It was semi-annoying to run holding my phone, like a relay baton - but not as comfortable, but certainly better than nothing. 
I was pretty happy with my results and am glad that those are over with for a while.
My son and our new puppy went to the track with me.  Shortly after getting to the track the puppy found my energy drink, tipped it over and lapped up as much as he could.  You know how hyperactive an 11 week old puppy can be, now imagine him after drinking a rockstar.

(Swam at lunch time)

Ran an easy 3 at lunchtime and 6 in the evening at the SF running club's moonlight run. (I didn't even eat a donut)

4 easy miles up Provo Canyon.

Nice taper run Saturday morning.

3 miles in the PM around Elk Ridge.  I rarely run around Elk Ridge.  I usually either run in Provo or Spanish Fork, so it was a bit different to be running from my front door tonight.  Ran with Lori.

Ran an easy 4 at lunch time.  Last run before the big day.

Short run around St. George to loosen up and make sure that I had everything and was ready to go for tomorrow.

Very soggy, miserable day.  I've done triathlons where I didn't get that wet.  My goal was to run in 3:39, my previous PR was 3:45.  Towards the end I knew I was not going to make 3:39, but I thought I could still get a PR. I finished in 3:44:29 - a PR by 1 minute.

My Splits:

1 - 8:43
2 - 8:15
3 - 7:44
4 - 8:17 (.43 miles - i must have bumped the split button)
5 - 7:29 (The rest of my miles split at x:43 instead of at the mile marker :( )
6 - 7:24
7 - 7:07
8 - 7:40
9 - 9:52
10 - 8:14
11 - 8:40
12 - 8:36
13 - 8:17  (At the half way point I was 1:45+)
14 - 8:21
15 - 8:01
16 - 7:37
17 - 7:58
18 - 8:47
19 - 8:37
20 - 11:12
21 - 8:21
22 - 8:34
23 - 8:39
24 - 9:02
25 - 10:08
26 - 9:51
27 - 7:38 (.82 miles)

Second half was in 1:59 after running the first in 1:45, a very positive split.  I started to get cramps in my hamstrings.  I stopped a number of times to walk, stretch, and get ben-gay rub downs.

For the first 16 miles or so I ran with John from work.  He was shooting for a 3:30, a little faster than my goal.  I wanted to try and hang with him for as long as possible.  He held back a little and I push a little and we were able to run together for a long time.  I finally had to let him go and I started doing more walking than I would have liked.

Just a couple of miles to loosen up and do some stretching of the sore muscles.  I also sat in the hottub for while.

Our normal weekday route up Provo Canyon, around Timpanogos Park and back.  Feeling pretty good for only 3 days since the marathon - probably means I didn't push hard enough.

Felt good to get back in the water after a few weeks off preparing for the marathon.  800 meters today, 1/2 mile.

Normal route up Provo Canyon at Lunch time.  John pushed a pretty fast pace coming down.  Neither of us brought a watch so we didn't know our pace.

I went with the Spanish Fork group - only Michelle and Alison showed up at the church.  I left my watch sitting on the dash of my car, so I didn’t record the run.  I had to go by Michelle’s watch.  I was planning on just a slow, leisure pace, but I had to push pretty hard to keep up with Michelle and Alison.

The run felt really good even though it was a bit faster than I had planned.  I can certainly see the benefits of running with a group.  I had contemplated just sleeping in and going at a later time.  If I had done that there is a possibility I wouldn’t have gone at all.  If I had gone later by myself I would not have gone as far and would not have gone nearly as fast.  I’m glad I got up early, despite the cold and got it done – felt good the rest of the day.

I felt like a Ford Pinto, with my RPMs maxed out, running with a couple of Ferraris just idling along, at any minute they could have punched it and left me in the dust. 

8:14 pace.

I took a day off of running and went to the pool.  I'm feeling a little soreness in my legs so the water felt good.  1/2 mile swim today.

I went out expecting a slow, casual, enjoy-the-day run.  I went with Jared he seemed to be pushing the first mile, then we slowed for the next two.  I was feeling good and decided to push the 4^th mile, and then we coasted home.

Average 8:07

1-     8:03

2-     8:39

3-     8:29

4-     7:09

5-     8:16

6-     7:39 (.10)

Perfect day, sunny, temperature 47 degrees.

I didn't do any running, but for UEA we went to Goblin Valley and hiked Bell Canyon and two hikes into the Valley of the Goblins.  Did about 6 miles of hiking.

No running again today.  We hiked Little Wild Horse canyon before leaving Goblin Valley and heading to Moab. The hike was around 4 miles.  In Moab I rode my bike on the famous SlickRock trail - practice loop.

We stayed in Moab last night.  I got up early and went back to the SlickRock bike trail.  I rode the entire loop today.  It was an awesome ride with spectacular views.  The trail overlooked Moab, the Colorado River and Arches NP.  If you don't crash your bike or fall off a cliff it can be one of the best rides you've been on.

In the afternoon we went out and hiked Fisher Towers.  We hiked for about 3 miles.

Pretty pathetic total for running miles this week, but I wasn't just sitting at home eating chips and watching TV, we hiked for about 14 miles with three kids and a dog as well as the mountain biking.

Finally got a run in after a little break.  I felt sluggish and my knee hurt from the bike riding.  Just ran slow and easy, by myself, up Provo Canyon.

Nice 5 miles run up Provo Canyon.  Went with Jared.

Did a nice run up Provo Canyon.  Went with Jared and John.  Jared turned around at the 2.5 mile mark.  John and I continue on, pushing the pace a bit - it turned into more of a tempo run, but I felt good and was able to contiuue at a quicker pace.

We averaged 8:07

Splits:

8:30
8:09
8:24
8:14
7:44
7:44
7:35
7:40

I met Will early at the Orem Rec Center.  He wants to swim every Friday while he is rehabilitating his knee.  It was very crowded.  I thought it was bad at lunchtime, but I've never seen it that crowed.  I counted up to 13 people in one lane. 

Went running in the afternoon when it was warm and sunny.  I tried using my garmin to write words.  I found a huge field and tried to write "I (big heart) Lori".  You could kind of make out the words, but it didn't look very good.  the 'ori' was really small, just the width of a steet and were hard to read.  I'll have to work on my garmin writing skills.

Normal 5 mile loop up Provo Canyon and around Timpanogos Park.

I went running at lunch time.  Decide to go up in the hills while the weather is good.  I ran about a mile to the trail head.  I was starting at around 4700 foot elevation and it stayed mostly flat that first mile, then the climbing started.  I went up some pretty steep hills close to the mouth of Provo canyon.  I crossed the shoreline trail and continued up.  I found a 4-wheeler trail that continue to climb rapidly.  I finally stopped when I got to 5700 feet at the 2.25 mile mark.  It was pretty slow going and my quad were a bit sore but it was a nice view and a change of pace.

I went to the gym today, lifted weights, no running.

I rode my bike to work, people thought I came dressed up like a Cyclist for halloween, I guess I did - with authentic sweat and all.

I went with the SF running club.  It was a little farther than I had planned, but turned out to be a pretty good run.

I went up Provo Canyon.

Up Provo Canyon.

Met Will early this morning for a swim.

Nice cool run around Spanish Fork.  We took a little different route, it was nice.

Up Provo Canyon at lunch time.

Went up the mountain - did some nice hill work.

Swam this morning before work.

5 mile run at lunch time, up Provo Canyon.

I went to Disneyland this week, didn't get much running in, but I did do a lot of walking.

Ran about 2 miles around Long Beach.

I rode my bike a little at lunch time, to just get out and enjoy the sunshine.  It has been really unseasonable warm later - I have to take advantage when I can.

Thanksgiving Day Run.  I met up with the Spanish Fork group for a thanksgiving day run and gift exchange.  I ran with Lori, we didn't set any speed records, but it was fun.

I did a nice ten mile run around Spanish Fork with the group. I ran a lot of it with Jill when I could keep up.  She was feeling really good today and wanted to go a lot faster than anyone else.

I started off the month right and got out for a little run at lunch.  The temperature was 57 degrees - pretty nice for the first of December.

I went for a little bike ride at lunch. Rode up to Bridal Vail Falls.  It was a little cold, but not too bad.

Normal run up Provo Canyon.

Early morning Friday Swim.

Didn't get out early for my morning run, but the weather was so nice I decided to go for a bike ride in the afternoon.  

I went to the gym and lifted weights.  After I was finished I went to the pool and did a couple of laps.

Normal run at lunch time up Provo Canyon.

I ran up Provo Canyon - trying to take advantage of the good weather, it looks like it is not going to last for too long.

I haven't been taking my watch/garmin lately, especially for my lunchtime runs.  I decided to take it today and try to push myself to a little faster pace.  I was shooting for sub 42 minutes for 5 miles.  We normally do 42:something which is an acceptable pace, but not pushing it too much.  I finished in 40:45, an average of 8:09 - not too bad, it felt pretty good.

This was the normal route up Provo Canyon.  Some people get bored of running the same route all the time, but I really enjoy the trail up the canyon.  I enjoy running beside the river.  I enjoy the changing of the seasons: colorful falling leaves in the Fall, snow in the Winter, renewal of the Spring and my favorite - Sports Bras in the Summer.

I swam a mile today.  BTW - all my swim distances are really in meters not yards, so it should be 1600 meters or 1 mile.

I didn't leave until noon, I was hoping it would warm up.  It didn't warm up.

Ran at lunch time through the snow.  Trail was getting plowed on my way back down.

Lunchtime run.  It was snowing the whole time and the trail had about 2-4 inches of snow.  It was very pretty and fun to run in the snow, but it sure gave me a workout.

Lunchtime run up Provo Canyon.

I ran with Lori around Elk Ridge and over to Woodland Hills.  The roads were mostly snow packed and slick.

Lunchtime run up Provo Canyon.

Swim at Orem Rec.

I ran up Provo Canyon.