Scott's Running Blog

15 Miles includes warm up and cool down!  About 3 fast miles thanks to Jessica F one minute increases. Achilles a little sore after the workout. Hope to be ready for the St. George Half in just 3 weeks.

My legs were sore and sluggish from yesterday's 15 miles. I started off very slow and it wasn't going well, at all, which irritated my so I picked up the speed to 7.5 mph then 8 mph and it felt much better. Why would going faster feel better??? Managed to run faster for about 3 miles 8.5-9mph....well, fast for me. lol !

I think I over did it the previous 3 days. Major recovery day!  50 min of yoga helped!

Felt better today but not 100%. 1 mile warm-up, 12 mile run, 1.25 mile cool down.

Yoga sandwich! (3 mile run / yoga / 3 mile run)

Love my new shoes! Brooks PureFlow 2.  7.5 miles, start very slow...ended at 8.5 mph. Felt like I could have ran another 7.5 but ran out of time.

It was so warm, I was going to run outside until my body was hurled backwards from the super strong canyon winds. Treadmill..again! Yuck! Maybe I'll try running outside again tonight if it doesn't snow too much. Why DID I move to Utah???

1/2 mile warm-up. Started off running slow, at 5 miles I sped up to 8 mph. I kept increasing the speed for the next 2.5 miles finished at 9 mph. Had to restarted the treadmill and ran 5.1 miles at 7.5 mph increasing the speed to 8 mph then cooled down for 1/2 a mile. Tried out some new PEC calf sleeves. I liked how they felt. We'll see if they help me recover faster. I'm running the St. George Half Marathon next Saturday!!! So many people from the gym are running it, some with their spouses too! Should be a fun time!

I am tapering-down this week for Saturday's St. George Half Marathon. I've read many different concepts of which way is best to taper for a half marathon. Mostly, less miles with a few speed runs, so that's what I'll do.

The recommended tapering speed feels uncomfortably slow. Finished the last mile in 6:25 minutes.

Tapering slow again! Ran 2  miles at 6:40 min/mile.

Super slow...walking 2.5 miles. Spasms in lower left back!

Nice slow peaceful Sunday early morning run. 

Yoga 45 minutes.

Nice 9.25 mile run from Gold's gym, through Spanish Fork, river trails, high school then back to the gym.

3 Miles outside in the bitter 4:30am early morning cold. Then yoga with the best teacher..Trish!

Stair Master for 20 minutes. Spin class for 45 minutes. Elliptical for 10 min.

Yoga 45 minutes.

30 minutes of weights & core work too!

30 Minutes elliptical. Hour weight lifting and yes my muscles are very sore. Thanks Chase Bennion!!!

Hour on the elliptical, 3 mile run treadmill. 

Ran 8.3 miles total.  5 miles at 8:00 min. per mile. Then one mile at 6:40 min., than two half-mile intervals one at 6:27min, and one at 6:40min. with 3-1/4 mile recoveries in between at 8:00 and then cool down. Thanks to Marisa D for pushing me along!

Elliptical for 30 minutes. Weight lift for 15 minutes: Pullups, dips, wall sits & weighted arm raises. Then spin class for 50 minutes.

Circuit weight lifting for an hour. Elliptical for about 25 minutes.

Tempo run: 3 miles @ 8:30-8:00 min. per mile then 6 miles @ 7:30 min. per mile. Both ran at 1-2% incline.

45 Minutes of circuit weight lifting.

Cool run around Gold's gym at about a 8 mph pace.

1-1/4 mile warm up. Eight X 1/2 miles at 3:26 min. with 1/4 mile R. I. between. One mile cool down

Warm up 1 mile then 6 miles tempo run at about 8:10 mile then 1.6 mile cool down.

Elliptical for 25 min. A little weight lifting too

Started from Gold's gym in S.F ran to Maverick/Flying J in north Springville and back. Right hip flexor hurt so I ran slow.

Warm up then 12 x 400's on/off then cool down.

Cross train: Elliptical for about 20 min. then weight lift for an hour +

Warm Up: 6 mile tempo run, started at 8 mph finished at 9 mph: Cool Down. The run felt really good today even though it was on a treadmill!!!

Timp Triathlon

Warm up, 6 mile tempo run with 4 half mile speed sessions at 8.5 to 9 mph, cool down.

5 VERY easy miles!

3 easy miles.

20.5 Treadful Treadmill miles. Yes, all 20.5 on a treadmill!!! Good think I had a few friends to talk with to make the time go faster! Lily, Jessica, Melissa & Amber..Thanks!!!

Warm up. 6 x 1200 intervals w/ RI  between. Cool down.

Gold's Gym to Chevron/McDonalds in north Springville, west over the freeway, side roads back to the gym. 

Warm up. 1k+400 ri, 1k+400ri, 2k+400ri, 1k+400ri Cool down.

20 Miles up and back Diamond Fork.....Awesome! Beautiful scenery, great running friends! Averaged about 8:23 per mile except the last 2 mile were my hip flexor slowed me down.

Warm up 1.25 miles.  Four miles repeats average about 6:30 min/miles.Cool down 1.25 miles.

Run around my block. Average 8:05 min. per mile. 

1.25 mile w.u. 200m, 400m, 600m, 800m, 1600m, 800m, 600m, 400m, 200m, cool down.

This workout was hellish! Tunnel vision and dizzy towards the last few runs.

Down Hobble Creek right fork 12.6 miles ap=8:05 min. per mile. Beautiful run! Saw lots of runners. 

1.25 mile w.u. 200m, 400m, 600m, 800m, 1600m, 800m, 600m, 400m, 200m, cool down.

River bottom trail

13.1 Miles up and back Hobble Creek Canyon starting at Mapleton Park. Then 6 on/off sprints.

400 meter repeats! Last one was 1:19. I can't remember exactly how many we did. Tough workout!

AP=8:45

Weight lift and core workout with Chase for an hour + 

Warm up. Speed workout. 200m 200m 800m 200m 200m 800m 800m 200m 200m 800m 800m equal break time. Cool down. VERY tough workout! Loved it!

7.2 miles AP=7:33 including warm up & cool down. 

8 miles in the early morning hours around Spanish Fork. And 6 miles up Provo canyon..beautiful!!!

1.5 Miles + yoga

30 Mile bike ride with JB and friends!

Warmup, nine(9)-400 meters @ 1:22-1:27, cool down.

One mile warmup. 9 mile run down Hobblecreek!

Slow pace with (2)one mile repeats at 6:40 pace

Warm up. 4 x 400 m Cool down.

Warm up. 4 x 100 m Cool down.

3 Miles plus yoga

Warm up. Hill repeats. Cool down!

2 Miles warm up. 2 miles fast running 6:20 AP. 1 mile cool down. Spin class 50 minish.

Warm up. 3.5  miles speed workouts AP = 6:30ish. 200m, 400m, 600m, 800m, 1600m, 800m 600m 400m 200m Cool down.

Weight lifting with Chase 1hr.

9.5 miles down Hobble Creek right fork. Four .25 mile stride-outs at 1:22. Then 1 mile running with Star her last mile of the Speedy Spaniard.

Warm up. Two-800m & 3:00 minutes each. Cool down.

Very slow run. Two - 100 meter springs, not timed. Lot of stretching!

PR'd by about 6  minutes! Fun local 10K race with 540 runners! Great people! Thanks Jen & Rachelle for letting us warm up with you!

Slow moving 2.5 miles. Empty spin class today. Just Casey, Sandy, Shirl, Paul, me & the teacher Bryan. We still had a great time though!

Weight lifting with Chase

13 slow miles through Orem and Provo. 

One mile warm up. 5 miles tempo run @ 7:20ish AP. One mile cool down!

2 Slow miles. Weight-lift upper body.

1.5 Mile warm up. Speed workout: Two 200's (30ish sec. each) Two 800's (3:00 each) + Two 200's (30ish sec. each) Two 800's (3:02 each) + Two 200's (33ish sec. each) Two 800's (3:07 each) Cool down. Killer speedwork out!! I got very dizzy after the 2 set and my times slowed down. Great to have Jen Hughes help us out too!

2 mile run. 1 mile @ 6:50, 1 mile cool down. Weight lifting, mostly the chest muscle group with Chase.

12.5 Bonneville Shoreline trail miles! Started at Slate Canyon J.C. ran north as far as the trail would let us go and then back! Good times with Jessica, Melissa and new comer Amber! 

It's been awhile since I swam. Eased into it slowly and it felt great! Would have swam farther but talked to Joe about running, races, and tri's !

6.8 Miles. 1 mile warm up. 5 mile tempo run. (Mile splits 1=6:59  2=6:34 3=7:25 4=7:24 5=7:22) .8 mile cool down. Felt tired and exhausted the whole time! Still not 100% recovered from Saturday's 12 mile trail run. Tomorrow's speed work is going to kill me!

5 miles. Warm up=1.50miles! Speed workout 300m 600m 800m 1200m 800m 600m 300m one minute rest in between. Cool down= .75  miles. Tough workout, but not as tough as last weeks speed workouts.

Weight lift and spin class.

2 Mile warm up. Salem 5K, but map & GPS said 3.2 miles. Fun nice local race.  Great run by Jen Hughes taking 2nd, and Melissa Terpenning 3rd, plus she PR'd with sub 20 minute time!!! Afterwards 6 mile run on the Salem canal.

Altitude training: 4+ish miles...don't know, didn't have my gps with me. Ran in the Trail Lake area..I think that's about 9,800 feet up! No.....Air!!!! Biking from Trial Lake to Washington Lake (10,000 feet up) and around the area. Very beautiful area but it was very cold!!!

Warmed up about 1.1 miles. Light weight-lifting. Then ran 2.3 miles. Oh, and I stretched a lot too.

4.5 Miles. 1.5 Warm up. 5 400m repeats at 1/2 marathon pace with 200m active rest. 1.75 miles cool down. Love my new Asics Gel Noosofast shoes!

4 Lazy miles @ 8:10 pace. Two 400m strides @ half marathon pace (7:00)

Light easy run...no watch. Ran a section of the Big Cottonwood Half Marathon course.Yep, the course is very very down hill, especially from mile 2-8!

Two slow miles and some soothing yoga with Trish

GPS battery died so I don't know the speed but I would guess about 7:40 ish. Swam some but didn't keep track of the laps! / =

Weight lifted.

Warm up run. 400m fast, 400m easy, five-110m fast hill repeats w/110m jog downhill between, 400m easy, 400m fast, 400m easy, five-110m fast hill repeats w/110m jog downhill between, 400m easy, 400m fast! Cool down run and stretch! Running or jogging nearly the entire time. First day of training with Jen Hughes! She says in the future we'll run 3 sets of hills!!!  Oh, I dread that day!!! Great, kick-your-butt workout!!!

Quick jog and then swim.

Ran, bike & swam! Duplicated the upcoming Aqua-Triathlon for next Saturday!

6.6 Miles total. Warm up run. Six(6) 1200 meter sprints @ 4:32 (last one at 4:22) Recovery:100 meter slow + 1 minute (??)  Cool down run. Jennifer selected a real nice paved trail by Salem High School! Awesome workout!!! Afterwards went on a short swim .

Aqua Triathlon in Provo! 3.16 mile run, 12 mile bike ride ( I took a wrong turn and added 1/2 mile to my ride! /= ) , 350 meter swim. Swim part was bad cause the lanes were narrow and some wider which made it difficult to pass!

Warm up. Payson Days 5K race. My inside right knee was hurting especially the last mile. Cool down + a few more miles!

Ran1 mile to test my knee before tomorrow's speed workout. Knee still hurts but can run at maybe 90%! Weight-lifted upper body.
 

1.6 Miles warm up. Speed workout: 800m-on 200m-off 400m-on 100m-off 400m-on 100m-off 300m-on 100m-off (3 times but the last one we only did one 400m-on) (300m was all-out as fast as you could run!) 1 mile cool down! Felt like this workout would help me finish strong in a 5k race!

1 Mile walk. Knee feels better but my Achillies is sore now. Could the two injuries be connected??? Weight-lifted and talked(too much) lol! Push workout!

Great, 10 mile run with fun friends! AP=8:30ish

1.4  Miles warm up. 1600m@6:28+200m jog, Five(5) 400m@1:27-1:30 w/200m jogs between, 1600m@6:20+200m jog. Total speed=4.1miles. 1.9 Miles cool down. Found this workout to be some-what comfortable! Felt like I'd accomplished the goal for the workout but also had a lot of energy still in me.

3 Slow miles. Legs weight lifting.

Weights
 

Four miles @ 8:05 pace with two 400 meter strides @ 1:33

Some light running and weights

3.9 Miles outside loop around Gold's Gym. Weights- legs! 1.1 miles on the treadmill.

8 Treadmill miles. Last 2 miles were progressive: started at 8 mph and ended at 12 mph.

1.75 mile warm up. Five 1200 meter runs. 2 mile cool down.

Just a little light run before weight lifting. Fun group today!

Up left fork of Hobble Creek Canyon and back! My Achillies hurts & is swollen!

1.5 Mile walk. Weight-lifted.

Ran with a fun fast group of people in Payson this morning! Warm up jog, 2 mile tempo run at 6:48 min/mile. 1 mile recovery run. Another 2 mile tempo run at 7:05 min/mile. Cool down jog. I felt very tired and sluggish! Rachelle was leading the way in the front and I was the caboose in the back.

Walked a mile +, does that count as "running miles"? Weight-lifted upper body plus did some planks too. Legs still feel like lead!

2 Slow miles. Spin class with Bryan! and Yoga!

Solo indoor triathlon at the Gold's Gym

10 Miles with a bunch of fun friends around Spanish Fork. AP 8:00

Weights

Speed Work Out with Coach Jen Hughes: Warm up jog.  800 @ 2:56, 800 @ 3:03, 400 @ 1:17, 3 minute jog, 800 @ 3:10, 800 @ 3:18, 400 @ 1:23, 3 minute jog, This is when my legs wouldn't move as fast as my mind wanted them to! 800 @ 3:25, 800 @ 3:30, 400 @ 1:30, cool down jog then a 400 @ 1:28, Total 8 miles average pace for the whole morning was 8:03 min/per/mile

Warm up jog then leg weight lifting

2 Miles of running. 1/2 mile quicker plus weight lifting. Pecs, tris & stomach crunches.

SNOW!!!! Treadmill>> ): 2  Mile warm up. 3 Mile tempo run at 6:35 min/miles. .5 mile at 6:10 per mile. Cool down jog

9.5 miles on the treadmill. 4 fast miles between 6:20-6:40 min/miles. Dread the Treadmill.

2.5 Miles warm jog, 1 mile @ 6:13, 300m recovery jog, 1 mile @ 6:31, Cool down jog.

6.5 Treadmill easy & slow miles.

6 Miles @ 8:12, 4 fast strides

Three miles + a few strides.

12 Miles around Spanish Fork!

3.1 Miles progressive miles. Ended a 9.5 mph. Weight lifted week 5 program.

3 Miles warm up. 18x100m sprints. 2 mile cold down.

Legs weights: Lunges, leg extensions, smith squats, leg curls, hip presses, squat burn-outs. Treadmill run 3.10 Miles 23:06. Stretched

Weight lifted, pullups, pulldowns, chest, tricepts. Spin class. It was Bryan's 10th year of teaching spin & he gave out Nature's Valley bars to celebrate! Thanks Bryan!!!

5 miles around Gold's Gym.  1 mile hill up 128' feet.

12 Fun-filled miles with a great bunch of friends!!! Vanessa, Clark, Marisa, Jill, Adam & Donna. Laughing 1/2 the time with fun and entertaining conversation!!!

2 Mile warm up, Weight lifting: T-bar pulls, pull-downs, dead-lift, tri-pulls, twist bicepts, enxtensions, 3 sets of 21's, crutches. 1 Mile cool down.

8.5 Miles (Including one mile+ before the group got there) in Salem AP 7:57. Nice comfortable run with a very fun group of people!!! Loved it!!!

One mile warm up. Weight lifting: Leg extensions123, Lunges, Leg Curls, Smith squats, Dead lift, Abductor outer squeeze, squat burnouts. One mile cool down.

7.5 Miles AP 7:55 including warm up and cool down.

Weight lifting + plus some walking & stretching.

11 Miles--slow. About 8 minute miles average pace.

8.5 Miles around the high school. Nice and warm outside 54degress! AP=8:10 including warm up and cool down miles.

Started out to do an easy 7 miles. Half way through we pick it up a bit. Last 3 miles were about 7:25, 7:20 & 7:12 minute miles. So we turned into an moderate tempo run. Really fun time with the Salem crew of runners!

2 Miles plus weights chest, shoulders & abs!

3 miles warm up then 4 x 400 with 200 active rest in between. 400's times 1:30, 1:28, 1:25, 1:21
 

10 miles. Started outside but it was so windy I switched to inside the gym. Then weights: Legs!

2  miles plus weight lighting upper body

1 mile warm up. 5 mile progressive tempo run. Started at 7.5 mph ended at 9.5 mph. .5 mile coold down.

1 Mile warm up. Weights=legs. 1 Mile cool  down.

Was going to do some speed workouts today but my right inner knee was bugging me so we did a easy run. AP=8:03 I did try to do a few 100m pickups put the knee flared up so I stopped.

Weights = Chest, tricepts, abs, shoulders.

16 miles starting from Spanish Fork to Salem Pond and back. Achillies was sore, I think I may have over-compensated which cause my left IT band to act up. Great people to run with..wish I could have ran better. AP=8:37

Warm up jog, weight lifting, cool down jog.

9 miles with lotsa smiles in & around Salem. Time just flew by!

1.5 mile jog. Plus weights=legs! Yes, the legs are very sore now!

A few miles warm up. 1200m 800m 400m 200m 200m 400m 800m 1200m Speedwork out. AP=5:50-6:50(last 1200m) Yesterday's leg work definitely slowed me down the last few runs. Active job recovery between runs + cool down.

Warm up. Weights upper body & abs.