dedication, perseverance, self-discipline

Ran an easy 10 alone

Lately it hasn't mattered how much sleep I am getting, I have just felt really drained. Anyhow, I missed Sasha this morning, so I went home to get a little extra sleep. In the afternoon I only ran 5 miles because I wasn't feeling so hot.

I felt better today than I did yesterday, but I still felt a little drained.  For the most part I ran slow, but I picked it up to about 6:00 pace for a bit so that I could drop some guy running with his dog who was trying to keep up with me.

I didn't run hard, but it was probably a little faster than it should have been.  Nothing special otherwise.

I ran a 15 mile tempo with Sasha.  I didn't want to kill myself like I did last time, so we kept the pace slower for most of the tempo.  Mile splits are:

5:52, 5:51, 5:51, 5:49, 5:52, 5:48, 5:48, vpb, 5:48, 5:51, 5:48, 5:46, 5:45, 5:44, 5:44, 5:34

Total time of 1:26:51 for 15 miles.  Last time I did it in 1:23:02.

I was really tired after getting home and I took a 3 hour nap (third one since last Saturday).  I kind of crashed near the end of the run.  If I were in a marathon I would have hit a major wall.  Even though I wasn't pushing the pace during the run I think that my body ran out of fuel.  Hopefully I can fix this problem.

I kept the pace around 7:30 for most of the run, until later on when I decided that I wanted to pass a guy on a bike while we went uphill. It wasn't too hard because the guy had his gears set really low in order to go up the hill (on University Parkway heading from Provo to Orem). I finished in just under 1:13:53.

no I didn't run on Sunday, I just posted Monday's run in the wrong day.  I don't feel like changing it now, so this will count for Sunday instead.

I kept the pace slow and barely looked at my watch while running.  I finished 10 miles in 1:18:35.  I also ran what I estimate was about 1.25 miles with Kimia this afternoon.  Kimia ran for a total of 15:44 and hit my estimated mile marker for her in 12:36.  If I guessed the mile marker right, she broke her mile pr by 21 seconds.  I didn't count this for my mileage.

I was supposed to run with Sasha this morning, but I slept in and ran alone in the evening.  I finished approximately 10 miles in 1:18:55.

I just ran easy.  I went out 5 miles in 38:15 and came back in 38:15 for a finishing time of 1:16:30.  I thought it was kind of funny that I went out and came back in the exact same time.

I felt a lot better while running today than I have felt in a while.  Lately my runs have felt long and slow, and I feel sluggish.  However, today I felt pretty good.  I started out slow, but actually had to hold back on the way back to prevent myself from running faster.  I went out in 39:07, and finished in 1:16:16.

I ran the same 15 mile tempo as last Saturday with Sasha.  There was a lot of wind for a good portion of the run, so there were some miles that were a lot slower than the effort.  Our total time for 15 miles was 1:26:58.  So, 7 seconds slower than last week, however I feel that because of the wind this tempo has an equivalent time of at least 30-60 seconds faster.  Anyhow, here are our splits:

5:50, 5:55, 5:52, 5:54, 6:01, 5:54, 5:51, 5:46, 5:44, 5:51, 5:43, 5:39, 5:42, 5:42, 5:34 

In comparison to last week, the first 5 miles (in blue) were 17 seconds slower (29:32 in comparison to 29:15 last week).  At about 5.5 miles Sasha and I started trading quarters, and this along with a little less wind gave us a little more motivation to run a bit faster.  The second  5 miles (in red) were only 3 seconds slower than last week (29:06 in comparison to 29:03).  So, after 10 miles we were 20 seconds off of where we were at last week.  So, at this point I decided that I wanted to break 1:27:00 which meant that I needed to make up 12 seconds on my time from last week.  I took the lead for good, and started picking up the pace slowly.  We gained 3 seconds after 1 mile and 6 more after the next.  At this point I thought we were in good shape to break 1:27:00, however we hit a nasty patch of wind that slowed us down to a 2:56 for 1/2 mile (1:29 for the second quarter) and I realized that we would need to pick it up a good amount if we were to break 1:27:00, especially considering that the week before we had ran the last mile in 5:34.  So, I picked it up and we gained 2 more seconds at the end of that mile even after the wind, and 2 more seconds the mile after that.  This put us 7 seconds behind our pace from last week which meant that as long as we ran a 5:35 last mile we would break 1:27:00.  However, Sasha was really not feeling well, and he was having trouble maintaining 5:40 pace.  So, I did what I could to keep him with me and pick up the pace just a little.  We were on pace for a 5:36 through most of the last mile, however we picked it up a little more the last 400 and we finished with a 5:34.

Thinking back on it now, I think that this was a really good workout for me.  I felt good, and I maintained the pace despite the wind.  I do think that it is funny and probably somewhat strange to the majority of you that I compete with myself to meet random time goals that really have no meaning, but it keeps things more interesting for me so I do it.  I also think that this workout was good, because I finished my run yesterday only 12 hours before running 20 miles today.  So, all in all I am pleased with how things went.

I felt good, but for some reason my stomach was freaking out and I felt like I was going to throw up.  So, I came home early.  I figure that I will make up for the mileage later on in the week.  I actually ran the 5 miles a little faster than I normally run because I wasn't feeling well.

I ran really slow this morning with Sasha, Mary Ann, and Daniel.  Daniel turned around after just a few miles.  Mary Ann ran 7, and Sasha and I finished up 10 miles in 1:24:??

I am in Washington now, and I could tell the difference while running.  The pace I measured myself at on a trail near my house was about 20 seconds per mile faster than it felt.  So, not scientific at all, but I noticed a difference.  I ended running a 9.5 mile loop that goes around the city my family lives in and then added on some more after I finished to end up with about 12 miles in 1:25:30.

I have slept so much the last two nights and I have loved it.  Vacations are great!

I ran the same loop I ran yesterday, but I did it backwards.  I added on the same amount at the end as well.  It was snowing while I ran, and the wind had some bite to it, so I went a little faster in order to get done sooner.  I ended up finishing the first 9.5 miles over 2 minutes faster than yesterday and made it home in 1:22:44 for 12 miles.

I ran 11 miles today.  The snow and ice really slowed me down a lot in comparison to the last two days, but I bet that if I was in Utah right now it would be worse.  I ran a different route today, and finished in 1:24:14.

I ran the 9.5 mile loop I have been doing, but I ran it twice and then added some more on at the end.  I ran the first loop in 1:02:16 and then ran the second in 1:02:23.  I finished with a total time of 2:13:42.  The snow is not near as bad here in Washington as it is in Utah, at least as far as the road being slippery is concerned, but it is still a pain in the rear end.  The first two days I was here, the roads were not bad at all, but it has been annoying the last two days.  Today I was really trying to push the pace for a little while, but I was slipping so much that I finally just gave up.  However, I was able to keep up a decent pace despite the snow.  I hate snow.

I ran 11 miles today, and I ran the first 9 miles with Andrew and his friend Danny.  We finished the first 9 miles in 1:04:52, which considering the conditions was pretty fast.  Danny was pushing the pace for the last 3 miles or so.  After this I ran 2 miles on my own finishing with a total time of 1:18:55.  During the last mile I realized that there was a biker in front of me and that I was catching him.  So, I sped up to try and catch him by the time I hit the turn-off for home.  I must have taken a funny step (although it didn't feel like a funny step) because all of a sudden I felt a slight twinge in my left heel, and there was some slight pain.  I backed off, and within a minute or so the pain went away.  I think that it will be fine, but my heel still feels slightly tender.  I will need to make sure and back off a little more until it feels better.  As of right now I plan on keeping my mileage the same through the end of the week.

I woke up late and we had some family stuff planned, so I had to cut my run a little short.  After I got back, I found out that the family stuff had been cancelled so I could have run longer, but by this point I had already started getting ready to shower, so I didn't feel like going back outside to run more.  I ran 8 miles in just over 1:03:00.

I ran 12 miles today.  The first half of the run wasn't too bad, but the second half was miserable.  The wind was in my face almost the entire second half of the run, and freezing rain was coming down on me as well.  I also had to deal with slippery roads and snowbanks that limited how hast I could run.  Anyhow, I was just thankful to finally get home.  I finished in a little over 1:35:00.

Today's run was fun.  I ran around the golf course where the 2015 US Open will be held.  After that I ran up to my old high school and ran parts of the old cross country course before running home and finishing 11 miles in 1:27:05

I just ran easy again.  I don't feel very motivated to try and run hard or fast very often when there is snow and ice on the ground.  I am lucky that I am able to run good portions of my runs in areas that are not too slippery and have minimal car traffic.  When I was running on icy areas I was really crawling.  I ended up finishing 12 miles in 1:36:24.

I ran the first 11 miles with my brother Andrew.  We took a loop down into Steilacoom, the first city to be organized in Washington, and then past fort Nisqually before coming back home.  We finished the first 11 miles in about 1:21:30.  After this, I ran 9 more miles alone.  I ran these miles a little faster, and finished 20 miles in 2:26:49.  This is one of the slowest 20 milers that I have done in a while, in part because I have been feeling just a little under the weather since Wednesday, and I did not want to push the pace at all.

great day.  I slept forever

I only ran 10 miles today, but I threw in 8x17sec. (time is average) with 4 min. rest between surges.  The terrain varied from uphill to downhill and from a tailwind to a headwind, with everything else in between as well.  I felt strong during the surges.  Total time of about 1:15:00.

I ran 12 miles alone.  Total time of 1:30:42.  Before I went running I ran a mile with Kimia in 13:00 (time minus tying Kimia's shoe about 12:50).  After we got back Kimia said that she wanted to run another mile, so after she rested for about 4-5 minutes we ran another mile in 14:03.

I ran around the golf course again, except this time I ran through all of the parts that runners are not supposed to go through.  Nobody was on the golf course so I figured that it was ok and I only hit the trails that run right next to the holes, not on the holes themselves.  Anyhow, that golf course could make for a killer race, either paved or non-paved.  I ran around the golf course for about 48 minutes with only minimal repeat running on the trails.  I finished up running a total of 11 miles in 1:18:55.

I also ran about 2 miles with Kimia in 26:37 (I think it was a little short, but not by a lot).  It was the first time that Kimia has ever ran that far without stopping