Clyde's Comeback!

Same run as I did last Monday with Paul. We met at 5:45 a.m and it was already 82F much warmer than last week when we did it- well about 7 degrees warmer. That proved to be a lot today as the warmth drained both of us rather quick. Pace was slow and we weren't in a hurry so we just milked it on in. I felt decent in the legs and could have pushed the pace harder if needed but there was no need or desire to go fast today. We're in the dog days of summer here in the STG and everyday is around 112 or so. The constant wrath of the heat starts to tax you even when your just sitting inside. I think I may go crazy this year- we decided we need a pool... hopefully we can make it happen. 

Tempo Tuesday. 3 warm up, 7 mile tinman tempo at an avg of 5:57, 6.2 miles of cool down. 

It was another hot morning with a nice big group to start with. We did our warm up and then started the tempo. We passed Summit Athletic Club about 1.5 miles into the tempo and the sign said it was 5:26 a.m and 91 F. I thought to myself this just sucks. The tempo was kind of a roller coaster. I really tried to relax through 4 miles. Then on the 5th I had to work but not as hard as expected. But the 6th was my worst mile as we ran the rollers through B-hills and I hit a 6:08 mile here (everything else was under 6 min's). On the 7th and final mile it's basically a gradual climb too and I thought I'd struggle but was able to focus and hit a 5:58 which really surprised me when I got home as went through the splits.

After we all jogged back to my house and cooled off. Then after the guys took off I did a few more in the Knolls to finish the day.

Another good workout to have in the bank. Every week it gets easier to run tempo pace. The problem is every week we add a mile so I have to gut it out a little more. But I can feel things coming a long and am really excited to see improvements. 

I had to be in Cedar City at 7:30 a.m to pick up 5 new chickens for our flock... so I needed to get up early. I had the alarm set for 4:30 but Myler decided I needed to be up at 4 a.m instead. Running early like that for the second day in a row seemed to help the body get use to it. I just ran the tempo loop in revers. Kept the pace honest and finished in 1:31:10. We'll have to see if I get out again today.

Met Logan and Dave here at my house at 4:50 a.m to do another 7 mile tempo. But in thought leading to the event we decided with the race this weekend maybe we should only do one workout this week. That being the one on Tuesday. So we just ran the tempo loop in revers. It was particularly hard. I had planned on doing 3.5 more or so  to hit 16 for the day but after Logan and Dave left I couldn't get myself to go back out. 

I'm overall fatigued and the legs are pretty crampy. I need to get a nap in today and spend some quality time with the "stick" rubbing out my calves, quads, and hammy area. Hopefully with that and a mini taper I'll be able to cash in on a pretty solid 10k this Saturday.  

So yesterday morning I stepped on a nail. Well not a nail per say but a twig that jammed between my toes in the web of my foot. Then it broke off and left me with the biggest slivers I've ever had. Not to mention the most painful. I walked around on it all day yesterday and finally had Mik'L get the tweezers last night to do some "surgery" to extract it. It was beyond pain... just horrible but she managed to yank it out. 

But today my foot is pretty sore and most likely I'm going to take a full day of rest. One for the foot. Two because I'm trashed and maybe the heat of the summer is getting to me. Three because a little rest should help with a better race tomorrow. So there you have it a big fat ZERO for the day. Unless I get antsy this afternoon and I may do like 4 but it's unlikely.  

3.4 miles on the treadmill this afternoon. I got antsy and had to mow the lawn anyways so I did an EZ pace 30 min's on the machine. After the run and chores were done I soaked in the new swimming hole in the ditch behind my house. Very nice! 

Well after running down here in southern Utah for over 5 years I finally went up to this little race. Most the guys down here have ran it a few times but it never works out for me. Today it did and I'm glad I finally got to eat that breakfast:)

We got in 3 miles of warm up. Steve, Bill, Logan, Scott and myself. Then we got on the bus and road up to the start. I was trying to just be laid back about the race and not get too amped as I sometimes do. Was able to take care of my potty stops and that wasn't ever a issue during the race- so that's already a positive.

Main goal for the race was to go up and try to run a 32:00 ish min race. I thought I could but it would be hard. Ended up exceeding my goal by hitting 31:20 and realized I died on the last or maybe I could have come closer to a 31 flat.  

1. 4:52- Logan and I get out of the hole and just settle into a comfortable pace.

2. 4:59- Now we are just running together trying to cut the tangents just perfect and stay out of the cops exhaust.

3. 5:01- Hit a nice 5k but am getting myself mentally ready for the flat harder part of the course. Logan slides into the lead starts to run strong and I wonder if I can go with  him.

4. 5:13- Still feeling pretty good and starting to pass the walking 5kers. Logan is out in front as we take the turn into town. 

5. 5:18- Dug in on this mile and refused to give up. Wanted to run a 32:00 something and knew I could do it from here.

6. 5:35- This mile climbs up main street. I caught and went by Logan right at the first of this mile but he was just right behind through the finish. I felt like I was slowing down big time... and in hind sight I was. Wish I could have battled this mile better.

.2 slipped to 6:00 pace on the last little stretch as we turned into the park.

I was really happy as we finished. I saw the time and was pleased to have hit the goal. Not the race of a lifetime but a good solid, positive racing experience. That's what I need right now- so I'm happy. It's nice to see some of the training paying off. I know it's not record fast but I think if I'd have ran this race in 2007 I would have been faster today. Now to work on half's and the full.