El Burro Blanco

I am still at the parent's house in Santa Clara and was excited to get up this morning and run in St. George again.  I did an 8 mile run where I went up towards Entrada and then came back.  I did not worry at all about my pace because my legs were still pretty sore from Saturday's race.  I don't think you can call this a run but more like a "shuffle."  The last mile and a half felt really good.  I got back to the parent's house and sat in the pool to cool off the legs.  I will try and get some more miles in tonight.  My legs felt much better tonight.  I went out about 11 PM.  We had friend's over for a BBQ so I wasn't able to run until late.  I'm sure people driving were wondering what I was doing out so late.  I saw a cop pull over someone which made the run exciting.  My quads felt okay but I had some discomfort in my shins.  I will hit the Ipubrofen and slowly work the lactic acid out.

8 miles in the morning.

5 miles in the evening.

I woke up a touch late this morning.  I wanted to get some more sleep because I have a little bit of a sore throat.  It rained last night and the weather was still a little cool.  I was excited and went out but a mile into my run the hot sun came out and it got humid real quick.  My legs felt much better this morning but the heat was killing me.  I ended up going out to Ivins and almost ran into their parade.  They were getting ready to start and the street was lined with a few people.  I had to take a detour when I turned around because the police had blocked off some of the street.  I am glad no one through candy at me.  7:04/mile pace for the run.  I went on a hike with Katey, my dad, and two of my siblings during the day.  We went up and did about a 4 mile hike in Kanarraville Canyon.  It was an awesome hike.  It is shaded the whole way and you walk through cold water most of the time.  The water felt great on my legs.  It was a nice hike.  I wanted to run more than 5 miles this evening but with family and activities going on it didn't work out.  I hurried to get this run in because everyone went to the movie.  I was really tired and fell asleep through most of the movie.  I should have stayed home and slept instead of paying $6.50.  The only plus side was the seats were very comfortable to be in!

7 miles in the morning.

8.15 miles in the late evening. 

It was cloudy this morning so the run was not that hot. The weather has been great the entire time I have been in St. George. The heat has been bearable or pretty much non-existent. I picked up the pace this morning and was between 6:30-7:30/mile pace for the first 6 miles and then the last mile was at marathon pace. I haven't wanted to push the legs to much the last couple days just to make sure they have fully recovered from the race on Saturday.  I ran really late tonight because once we got back from St. George I crashed and fell asleep on the floor.  I did not even make it to the bed.  The entire run was at about 7:00/mile pace.

10.13 miles in the morning.

8 miles in the evening.

I warmed up this morning with the first 4 miles at 7:24/mile pace and then pushed up to about 7:00/mile pace for a mile and then did 6:35/mile pace for 2 miles.  I did the last 3 or so miles at 6:15/mile pace.  It felt really good to get the legs moving again this morning.  I was happy to see the rain outside.  We need all the water we can get.  I did my speed workout this evening at Weber High School.  I did a 2.5 mile warm-up and then did 12 x 400m with 200m recovery jogs in between.  I did a half mile cooldown and then 8 x 100m barefoot strides on the grass.  Here are my times:

1- 1:07 - quite surprised with this!            7-  1:09

2- 1:08                                                     8- 1:10

3- 1:08                                                      9- 1:08

4- 1:09                                                      10- 1:12

5- 1:09                                                      11- 1:09

6- 1:10                                                      12- 1:09

I wanted to get all under 70 seconds for each one.  Things were looking good until the 10th one when two ladies and their 3 "cute" dogs decided to take over the track.  I had to wait for them to make sure I didn't run into them.  I caught up with them and had to slow down because all 3 dogs ran right in front of me.  I almost had to stop completely.  I am pretty sure I would have gone under 70 seconds for this lap.  I have no problem with dogs but it is a pain when people think they own the entire track.  They were really "yippy" dogs so I was not very impressed.  I will stop ranting and raving about the dogs now.  I was still happy with the speed work.  It has really helped me the last little bit.  I want to make sure I keep doing it to help me at St. George.
 

8.10 miles in the morning.

9.20 in the evening.

I did a nice recovery run at a 7:30/mile pace.  It was nice and relaxed.  The legs were a touch sore from last night.  I felt good after work today so I decided to pick up the pace a little bit.  I started out with 3 miles at 7:24/mile pace to warm-up and then moved up to 6:39ish/mile pace for another 3 miles.  I did 2 miles at 6:00/mile pace and then finished up with a mile at threshold pace of 5:42/mile.  My legs felt great and I am happy with the run. 

I woke up and did an out and back 12 miler going towards Fremont High School.  I felt good so I decided to push the pace.  I did 4 or so miles at marathon pace (6:00/mile) and was doing a couple of  fartleks for half a mile at threshold pace (5:45/mile).  I think I did 7 or 8 of them.  Everything was smooth today and I felt like I wasn't really pushing it.  My overall pace was 6:15/mile.  I was happy to hit 90 miles for the week.  I hope I can keep up the training all the way through St George.