Kendall

4 miles on the treadmill is all I could manage after a long day working at home--chopping and stacking wood, shovel/chopping ice.

Treadmill.

1.5 WU, 7 x .25 @ 10mph, 2 x .35 @11 mph. 1 mile CD.

7 mi on the JRPT (from office). Pushed the avg pace a bit today. 7:23 avg.

8:01 / 7:37 / 7:29 / 7:35 / 6:59 / 6:59 / 6:49

Birding paradise today: 2 hawks, 8 pheasants (1 rooster, 7 hens), quail, Golden Eagle, Blue Heron, Owl.

8 mi on treadmill watching Alabama's beat down of Notre Dame for the National Title. Middle miles at 8.5 mph.

AF Canyon run from Tibble Fork around Silver Lake Flat, up the road .5 miles and back. Warm day, mid 40's. Bald Eagle sighting again, 3rd time same area.

Quick 7 between interviews at work. Avg 7:39. Nice warm day, bit windy. 2 bald eagles (never seen them on the JRPT), blue heron, 5 pheasants, several hawks.

Dropped kids off at Sundance (half day), continued up to Aspen Grove ran the loop, Aspen Grove up and over to AF side to gate and back over. Cold, hard packed, nice runable conditions. Need to figure out how to keep water bottle from freezing. Used warm water today and still spout completely frozen and unusable by the time I hit the top.

Finished run and picked the kids up...perfect timing. Sundance reporting 25" new in last 24 hours.

PM Late: just noticed I'm .5 miles short of 40. May have to grab another half mile after the game.

Later: .55 miles around the block.

Treadmill after work. 1.5 mile WU, 3 mi @ 8.5 mph, 1 mi @ 9.5, 1.5 mi cool-down.

Treadmill 8 x .25 @ 10 mph. 1.5 wu, 1 mile cd.

Late night treadmill. Middle miles @ 8.5.

8 miles late night on treadmill--shut the place down.

Attended the IRMR in St George (Intermountain Race Management Roundtable). Great conference.

4 miles after conference. Racing Saturday.

St. George Half Marathon

1:28:16 New PR!

Change of course this year. Probably a faster course than last year. Honest with a few ups and downs.

Decided going into the race that if I could match last year's PR of 1:29 that I would be satisfied. I'm running slightly lighter than last but haven't particularly done much "road" training.

For the first time (ever) I warmed up prior to a race. Got in about 1 mile--next time I'll do 2 mi with some speed worked into it. From the start I hung with the 1:30 pacer with the idea that I'd stay with this group until the last hill (7.5) and then try to pull away.

The plan worked well. I ran comfortably with the 1:30 group through the early miles and at times was tempted to pull away. I decided against it and hung back. Last year I struggled to keep the 1:30 guy in my sights but this year I kept up without going into the red. Keeping pace up the hill sections was stressing me some but I hung right with the pacer matching stride for stride.

Finally the last gradual hill and steep section from about 5-7.5 came--we pushed it hard. I thanked and high-fived the pacer and left them. Felt really great going down and keep a quick pace up to mile 9. I had taken 1 GU at about mile 7 but was really starting to drag. I dropped another GU just after mile 9 and tried to keep at least a 6:40 pace. I slowed some through miles 10-11 (6:50/6:52) really gutting it out and starting to feel heavy. I could see the 1:30 pacer about a quarter mile behind.

With the help of the GU and some extra motivation I found my legs again. I concentrated on looking ahead at a runner in front of me and slowly picked off a few runners one-by-one.

One guy I had followed for much of the race started to slow down in the last mile. As I came up to him I said "Okay, let's go...you're not going to let me pass you now are you?" It helped him a bit as he picked it up. Strong(ish) last mile in 6:28 finally crossing in 1:28:16--NEW PR! beating last year's time by 1:16. Avg pace 6:44

60 Overall, 6 AD

Splits:

1. 6:50
2. 6:49
3. 6:49
4. 6:41
5. 6:52
6. 7:00
7. 6:56
8. 6:31
9. 6:41
10. 6:50
11. 6:51
12. 6:37
13. 6:28
14. 5:11

Congrats to Riley...crushed it. Good to see lots of the FRB'ers.

1 mile WU, 2 mile CD

5 miles on the treadmill PM. Slow rocky start. Legs still a bit stiff from Saturday's race. I threw in a couple of speed bursts once I started feeling better and they really helped shake things out.

I'm reminded of the constant battle with the mind when it's telling you to stop and/or quit when your body is tired/sore. I felt terrible for the first mile and then the sun came out (figuratively) and I started finding my groove again. Just 5 miles but it was tough at that late hour to find the motivation and run. Glad I did--as usual.

Late night on the treadmill again. 5 miles at 8.0 mph. Planned on doing 8 miles...what the heck, I'll do 9...9 is almost 10 then I got kicked out (12 am).

8 on the TM. Rough start, things finally started coming together after 1.5.

9 TM. 6 mi @ 7:30 mm.

27 degrees and more importantly clear skies. Beautiful day.

Run on the JRPT up through the canyon. Still snow packed beyond north bridge and clear to the south. Saw a mid sized 4-point buck, rooster pheasant and lots of geese.

Back on the treadmill.

3 mile wu, 6 mile tempo (2 miles at 6:41, then 6:36, 6:31, 6:26, 6:15), 5 mile cd.

UT County got pounded by this last storm 10"+. Back inside today.

3 mile wu, 5 miles at 8 mph, 3 mile cd. Legs felt surprisingly good after yesterday's tempo run.

Treadmill. Fortunately I timed it just right to catch the BYU vs Pepperdine bball game. Great game down to the wire. BYU pulls off the win on the road

Legs pretty heavy. Kept it fairly slow tonight and plowed through it.