Nate's Blog

afternoon run, went to running center but no one from the club showed up. warmed up 1 mile, then 4 miles at about 6:50 pace, then cool down of .5 miles.

I ordered a Garmin and it should be here by the weekend and every run since I ordered it I so wish it was already here! It will be a very nice training partner to have on days like today. I felt like I was pushing a 6:30 pace but never quite got down there.

Going to Mesa this weekend to visit family. 5K saturday morning that I am thinking about running. I am very interested to see how fast I can run a 5K. The last one I remember doing was the Run4kids in April last year right when I started running again after my 4 year hiatus... Ran it in 20:00 about...

Felt ok for the circumstances. Just drove from St. George to Phoenix on Friday and didn't get a run in. Been sick all week and could not really sleep last night due to sleeping on an air mattress and having a cough.

5:57

6:30

6:04

:33

I still have not been back running long enough to know exactly how hard I can push myself and keep the pace. I know I could have dropped my overally pace to about 5:45. I did not feel spent immediately after the race. Recovery time was about :30... after that did not even feel weak in my legs anymore...

Painters in two weeks, should be able to feel it after a half marathon! Going for a 6:30 pace, Break 1:25 and I'll be happy.

Ran with the Garmin for the first time!!! It is definitely nice to have. I usually run this course at about a 7 min mile and ran today at 6:45 pace... My markers were almost on but it is nice having gps to tell me exactly where I am.

warmed up one mile, and boy did I need to warm up! it was snowing (about as snowy as it gets in St. Goerge, anyway) and was about 28'. Ran 4 miles about 6:45 pace then cooled down for about 1.3 miles.

Green Springs loop then up escatera for cool down.

Easy run in the evening, 4 miles. Played basketball after for my sprint workout... thats all the speed training I can handle.

Ran a mile warmup then 5 miles at about 7:00 pace (6:46, 7:13, 6:49, 7:08, 7:07) then .7 cooldown. ran with tights to see if they would bug and they didn't. Want to be ready for any weather painter's might throw at me. I now know I can run in snow and rain and extreme cold (for a St. George boy), so I should be able to do well at Painter's.

Last night I was playing with my new friend "Garmin" and I accidentally set it to beep if I went under 7:00 pace. so the thing beeped every 30 seconds or so. helped me keep pushing, especially on the uphill parts. I would drop to 7:20 and so I would pick a point and say to myself, "gotta make it beep by the time I get to that point." Kinda fun...

Ran down frontage road past Firehouse and then down washington main street. Went east before telegraph to wash elem. then down past telegraph to 400 s then stepped it back up to telegraph to break up the hill. ran back past walmart then under freeway then back into middleton.

ran an easy 9:00 pace this morning. Just wasn't feeling it. I will try and run another 3-4 this afternoon if I get time.

28' outside. wore the tights again. Definitely keeps the legs and knees warmer and I do not notice them. sun was out so it did not feel as cold. but all the frost all over the ground is not what I signed up for living in St. George! I decided the last few days that the best strategy for avoiding a run is to not look outside before you go. A home-grown STG boy like me gets scared when he sees frost on the the ground!

Afternoon run of 3 miles:

did 4x200m repeats. And let me just say again, this Garmin is awesome! I pre-programmed it to warm up .5 mile, then sprint .13, then jog .25, repeated 4 times, then cool down .5 miles. then I added another .5 myself at the end. I did not have to go to the track, I just ran up an down middleton drive about 3 timesand was done!

45' outside and it felt great... wore the saucony fast twitch for this workout..

easy run today. avg 8:30 per mile. Didn't get out this morning so i ran at about 3:30. temp around 50' and it was great. ran up turkey farm road to big water tank then headed east down the dirt trail. headed south on another trail into middleton. No traffic, no people, nothing but me and a few jack rabbits. It was a great, quiet run. enjoyed myself thoroughly...

Ran the painters course with Dave, James and Austin, and Clyde and Logan following on the bikes. Good run, about 30' to start at 7 am. ran with tights. ate a GU at mile 6. felt pretty good for most of it. Ankle started hurting a bit around mile 7-11, then we picked up the pace a bit and it went away. Right Quad that has been giving me some slight discomfort last week did not hurt at all. Got a good massage from the wife after my run yesterday so that probably helped...

Ran about 7:30 pace with the last 2 in 7:00

.5 warmup then 4 miles at about 6:30 - 6:45 pace, one at 6:20 pace, but mostly downhill.

Ran at 6:30 and it was a little chilly. No tights, but two long sleeve shirts. Felt really good during run and after. last half mile cool down started feeling it in my right quad again, but it seems to be more of a strengthening soreness than an injury. I will monitor it and adjust accordingly.

I am doubtful if I can hold a 6:30 pace for Painters this weekend. I have run 13 miles at about 6:50 pace a couple of weeks ago with Steve and Bill, and ran at 7:20 pace last saturday, felt pretty relaxed on that run. Never really felt like I was pushing real hard, so that is good. In between I ran a 5K at about 6:10 pace and did not feel tired afterward so that is good I guess...

Warmed up 1/2 mile then ran up the mountain and over into green springs. first two miles about 8:00 pace up the mountain and through the trails. Then next 4 at two 6:50 and then two 6:20 miles. then cooled down 1/2 mile. Felt great and ran with a better stride, pushing more behind than reaching out in front. Much more relaxed and easier on the knees.

Ran with Clyde up around Green Springs and then onto the power line trail. No tortises or snakes, but we heard a coyote. Good run. Felt sluggish on the hilll starting out the trail. haven't run much in the softer trail sand and it was nice to push through it on the hill. Felt great after that. Good to run with Clyde. I think I slow him up a bit so he doesn't overdo it and he pushes me a bit, especially in the sand and on the hills.

Good club run tonight. Most stories were appropriate, which isn't common with Clyde along...

Felt pretty good most of the time. My quads seemed to get a pretty good workout as they were more sore after the run than usual. Calves too. I think running 8 yesterday and then again today may have something to do with it. I have been doing 5 or 6 pretty consistently during the week for a few weeks and this was an unexpected and unplanned jump for two days straight. I think I may take tomorrow off to let the muscles and such have a little extra break. Next week I plan to raise the mileage to about 50...

Race felt great today. First 10 miles were all right on to break 1:25. Last 3 I fell of to 6:40-6:45 pace. Couldn't make it up at the end. But I was very pleased with the race overall and feel very good about my time. Really wish I would have pushed a little harder to break 1:26 but oh well... This is my 2nd 1/2. First one was at Bryce last summer and I got 1:32 so very much improved...

Got in a nice run this morning around the church and back. Didn't want to overdo it. Felt good to stretch the legs out today. Right leg, calf and hammy mostly, felt a little tight yesterday and on the run this morning so it was good to loosen them up a bit. This week will be my first 50 mile week. no races for a bit, just build the mileage...

Ran down middleton drive, through the light, onto frontage road then past firehouse. Kept going until I reached the dirt trail along the freeway up to Washington Parkway exit. Then went in to the hills to the top of buena vista and back down. Good run. Averaged about 7:30 pace with all miles between 7:13 and 7:40.

No aches or pains today, I ran with good form throughout the run which felt pretty good. Didn't feel like 8.5 miles when done...

ran over to t-bone trail then to turkey farm rd then down through industrial and back. good run with some good hills. run it backwards and there would be some great sandy hills to run up! 8:00 easy pace.

Club run up into hills above middleton. Good run with the group.

Easy 4 miles today. Figured I should go easy today as I will be doing 12-13 tomorrow and I stepped up the miles this week. I have done about 40 two weeks in a row and wanted to hit about 45 or so this week....

Good club run today with a decent turnout. Weather looked horrible but was actually nice enough for just a short sleeve shirt. Ran Washington Fields loop clockwise. Felt sluggish to start but got going around mile 3 or so. We ran a good 7:10 pace and felt great till the end coming up from the river to the store. Too much uphill! But it was good for me so I will deal with it. Didn't hit quite as many miles this week as I wanted to, but within a couple so not bad either. I can be patient! This week I recovered very quickly and had had much less soreness on my daily runs. I think the past few weeks of mileage increase wore on my body but my body finally decided that it's not so bad. Shooting for just over 50 miles next week...

I think I will try to throw in a couple of two-a-days next week, so that I can keep the weekday runs to 7 or 8 with a few 3-5 milers thrown in on the two run days. Any comments or suggestions?

Wasn't feeling it at all today. Ran out to powerlines and just could not stay focused. Too many things on my mind. When I got to the power lines I just sat there for about 15 minutes to think. Then I started running back. Started going about 6:00 pace then down to 5:50, then hovered between 5:40 and 6:00. Last half mile was on the road and I was going about 5:20. Felt good to run out some aggression. I feel a lot better. Didn't get the miles in I was supposed to though...

Warmed up half mile then ran 5.5 at a good sub 6:30 pace then cooled down 1 mile. Total time for 7 46:47, 6:41 pace overall. Good run.

Ran the loop around on red cliffs drive counterclockwise.

good run today. ran to powerlines and over to green spring then down GS drive to red hills pkwy then home.

First 3 miles uphill through trails at about 8:00 pace, last 5 mostly all downhill at sub 7:00. Total time 58:38, 7:19 total avg pace.

Club run this afternoon. Felt really good, running about 7:30 pace, until about mile 6 when we stopped for a second to let Logan stretch. When we started running again there was a slight pain in the outside of my left calf. The pain grew but was not unbearable. It is really hurting now tonight and I am a little worried... See how it feels tomorrow.

Definitely no running today. The calf is really sore. If it is not feeling better by tomorrow I may go get it checked out. It is a different pain than I have experienced...

Ran over to Clyde's this morning to see how the calf felt. The plan was a 20 miler but I was pretty sure I wasn't going to be able to make it that far. The calf felt okay running the .4 to Clyde's and actually kinda loosened up a bit. We started running and just over a mile into it I could feel my calf tightening up. Not in the same place as the pain on thursday, a little more in the middle of my calf. I am still worried about it so I decided it was not worth it and turned back. I walk/jogged back to my house and the calf only tightened up even more on the way back. We'll see what it feels like on Monday I guess!