Here we go..

4 miles outside, 3 miles finishing on the treadmill. AP 8:30

I ran a progression run around the Columbia river trail. Flat course, perfect weather. Miles 4-14 were progression 7:22, 7:36, 7:15, 7:16, 7:11, 7:05, 7:07, 6:51, 6:54, 6:31, 6:19.

30 minutes on the treadmill, then 5.5 miles outside. AP 8:30

I ran from my in laws house, a little on trails in her neighborhood. I ran into Merrilee and Angie warming up for their workout and joined them for a little bit. AP 8:42

Workout Wednesday: Fartlek 1000m/600m 4:00/2:35 pace

I did this workout on the parkway starting at the Uintah trailhead. 2 mile warm up.

Splits: 4:01/2:34, 3:59/2:33, 3:59/2:35, 4:01/2:37, 4:05/2:32, 4:02/2:48, 4:03/2:43 ended with one 400 @ 85. I felt sick on my 5th one, and the last three intervals were on a slight uphill. Overall, I'm ok with this workout.

Run on the trails with a group. Nice morning AP 9:04

Pushed two of my kids on the parkway this morning.

Run on the trails with a group. Felt tired today. AP 8:05

3 miles on the treadmill then outside 6 more miles with Angie.

I can only handle pushing my kids in the stroller for about 6-7 miles. That's about all they can handle too. I did 6.25 miles on the parkway then came home and did 3 more long miles on the treadmill. AP 8:40

Workout Wednesday: 3x800/400/200/1000  jogging rest was 1:45/1:30/1:00/3:00 conditions were windy and rainy. The wind and rain picked up more on my last set.

Splits 2:55/83/40/3:51, 3:00/84/42/3:49, 3:04/87/42/3:54

I feel ok about this workout considering the conditions.

Early morning run with Allyssa, Sariah, and Merrilee. Most of it was with Allyssa the other two did a tempo. AP 8:24

Quick 5 miles, running the SLC 5k tomorrow. AP 8:30

I decide earlier in the week to run this 5K, just to see how I would do. My goal was to break 20 minutes, which I'm happy about. It was a cold morning. I got a 2 mile warm up in with Kathryn, then went to the start. There's not much to report about this race, it was a flat course and I got beat by a 13 year old girl. She was pretty impressive. She was ahead of me at the start then I was going to pass her at about 1 mile and she took off, I couldn't catch her after that. I thought she was a tough runner. I'm not ashamed to lose to her :). I'm happy with the pace I ran. I ended up with 3.2 on my watch at the finish, so did my friend Kathryn. Splits were: 6:04, 6:11, 6:11 last .2 1:19. AP 6:09 I was finishing in 6:02 pace. It's hard to sprint nowadays. My "sprinting" isn't much faster then my 400m repeats pace. I'm turning 30 tomorrow, I wonder if that has something to do with it.

The "Hills are alive in Shadow Valley" run. AP 8:50

I got a quick 4 miles in AP 7:47 hoping to get 4-5 more miles in later this afternoon.

Another 3.5 miles on my treadmill this afternoon.

Workout Wednesday 4x1 mile repeats. I'm running a half this weekend, I didn't want to do to much or to little. Splits 6:04, 6:08, 6:12, 6:08. I went to fast on my first one which made my 3rd one feel more difficult. Not quite the even splits I was hoping for today. 2 mile warm up 2 mile cool down. 2 min. jogging rest.

Early morning 7 miles on the trails with Alyssa. AP 8:50

4 easy miles, heading down to St. George this afternoon for a race.

Last week I decided to come down and run the Southern Utah Half with Riley. My in laws took our kids for us so we could drive down. I was hoping to run under 1:25, which would've been a PR but we had a strong head wind the whole race. I also surprisingly took 1st, which I was happy about. This was my first half marathon victory. The first 3 miles of this race are downhill, then it flatens out the last 10 miles. I was 5 seconds behind the girl in 1st for 7 miles, then I decided to pass her and see if I could hold onto 1st place. It worked and I put a 20 second gap on her and she stayed that far away the rest of the race. I kept thinking she would catch me eventually because it's unnatural for me to win a half. My splits: 6:09, 6:21, 6:09, 6:30, 6:28, 6:40, 6:35, 6:25, 6:50, 6:51, 6:46, 6:52, 6:32, last .19-1:08 I wasn't too happy with my splits that hit 6:50, 6:51, 6:52. I let the wind get the better of me those miles. I hit a bit of a wall. AP 6:33 for the race.

9 miles in the afternoon. Legs didn't feel too bad. AP 8:04

7 miles pushing in the stroller this morning, then 2 more miles on the treadmill.

2.2 mile warm up. Workout Wednesday Fartlek 1000m/600m. The goal was 6:20 effort on the 1000 and 6:55 on the 600. I struggled today with this workout, I'm hoping it's because my legs weren't fully recovered from my last race. 3:55/2:30, 3:58/2:37, 4:02/2:37, 4:00/2:34, 4:09/2:39, 4:07/2:38, 4:23/ I turned my watch off and didn't get my last 600 split. My last 3 miles were done on uphills, the effort was there but it doesn't reflect in the time. 2 mile cool down.

Early morning run with Sariah, Alyssa, Merrilee, and Janae. Sore legs today.

Run with Janae on the trails early morning. Nice to be on the trails again.

Easy run in South Weber this morning. AP 8:29