Sunshine!

Got up for a run this morning, I could tell I hadn't ran for a few days... my back was very tight last night while sleeping, sooo i got up and went for a quick 4 miles to loosen it up, went over to the Red Moose, then down to the N. Arm to almost the bridge but there is  huge tree in the trail so i turned around and came back and went out another trail down to the river, and then back, nice little run nothing to impressive for time, 8:43 ave.

WEnt out at lunch for another run, got 6.6 miles in and crazy enough I ave. exactly what I did this morning 8:43, but with a much harder effort, climbed over 1100 ft. ave., 162HR and did 2- 7's, 3- 8's, and 1- 11:00 going up the big hill, started at DEE Center and went up over and back along the lower trail, good run! Needed to get some miles!

A good run on the bench later in the afternoon, went up from Dee Center, up steep hill and over to the Spring and then came back via the lower and mid trail. Took it easier today, quads were a bit heavy from yesterday and maybe still lingering from bike ride on Saturday! Perfect running temps! 

7 Solid mile on the E. Bench, started from Todd's new place on College Dr. and went down along the lower trail/road to 22nd and then looped up to the upper trail and did the long grind up and over to the steep downhill, good run, kept it moving... climbed over 1600 ft. ave. 9:14, that was with a quick B break without stopping my watch! ave. HR 153.  I have decided to count my workouts as easy, Med, Med/hard, hard and very hard and base it off of HR average: easy = 140's, med = 150-155, med/hard = 156-160, hard = 160- 170, very hard = above 170. seems to be a pretty good gauge of workout intensity! So todays ended up being MED.

Late night soccer tonight. maybe, just found out my wife is going down to Womens Conf. No soccer tonight cause Kel went to Womens Conf... but i did get  quick riverdale wave session in, fun level good play!

Took the kids to pre-school and headed out in the beautiful rainy valley... sprinkling a bit at first and then it stopped, beautiful run, i love running after a good rain! I went up middle fork in the mud and around MF and took the dirt road short cut over to the Christies where my truck was parked. Felt good it was a good push 7:48 ave, goal was to run all miles under 8's which I did... once I started going slightly down it felt easy to hold a 7:30ish pace, had a 163 ave HR, helps me to gain some confidence for marathon, total elevation gain was over 400, and the entire marathon is just over 300 total climbing! When I got home I had mud splashed all over my legs from running on the dirt roads, good stuff!

A great Early morning rainfest run... went with Nick, Shane, and Jeff started at Red Rock and went to the Oaks, felt great through the first 14 miles and then started slowing down and feeling fatigued, I think the main thing is i just lost the focus on keeping going, no worries it was good to get a good long run in and on the course should help! 8:13, 7:55, 7:34, 7:46, 7:44, 7:28, 7:30, 7:43, 7:22, 7:33, 7:31, 7:40, 7:59, 8:56(water break and some walking), 8:28(big hill), 8:34(tired), 8:18(got going a bit), 9:01(gatorade break, and some walking), 7:58(feeling better), 7:55ave for last .7... ave HR was 156, which is good I think I should be able to hold a mid 160 for the marathon which should help with being faster! Average pace overll was 7:57 with 2:36:23 total run time!

The main story of the run was at about mile 6ish the rains came down and kept coming the rest of the way, it was actually fun reminded me of 08' St. George very similar conditions.