The Life Of Riley

First run of 2012.  8 miles today pacing an unknown up Hobble Creek.  A runner turned onto main street just a couple of hundred feet in front of me as I left my neighborhood, I was heading out to do 6 miles but decided to continue pacing this guy until I hit the golf course.  I turned back at mile 4 and he crossed the road and continued up the canyon.  AP up the canyon averaged just under 8 min miles and I dropped my pace down to 7:20's on the way down, ended up with 7:40's for my overall pace.  I feel good and I'm seeing some positive progress with both my distance and pace over the last month.  Still trying to decide what races I want to run this spring.

Up Hobble Creek again to the golf course and back.  8.2 miles with an 8:04 AP, not quite as fast as Monday's run up the canyon and I did not feel as good.  Maybe it was the Pork Barbacoa salad just 3-1/2 hours before the run.  Too much too late. 

Trying to get back at it after having the sickness rotate through the family over the last week.  Ran the first 2 miles with 8 lb weights in each hand, this posed to be tougher then I thought when I left the house.  Dropped weights off after 2 and continued on for another 3 miles w/ about 8 min pace.  Finished off in downstairs gym w/ 3 sets bench, curls and weighted pull downs.  Ended up being a 1 hour work out.  Not bad for first workout after sick session.

Ran out of juice at mile 5.  I did not have enough energy from food today to keep going.  That's what happens when you have only eaten 500 calories for the day and they get all used up.  Finished off workout with sets of bench, crunches, curls & weighted pull downs.  Will eat more before tomorrow's work out.

AP = 8:11.  Finished with (2) sets bench, crunches & pull downs.

AP - 8:03.  Finished with (3) sets of bench, (2) sets of crunches, curls & weighted pull downs and then 10 minutes of movement - yoga to cool down.

Decided to run the half distance today because it's been a while since I went 13.1.  I ended up going a little over by the time I cooled down and got back home.  Left my house and ran down main street and up over Ironton Hill to Provo, I then turned west and wrapped around back through the fields.  9:13 AP, a little slower then I wanted but it's o.k.

Only ran today to warm up for weight training work out.  I don't like lifting before my heart and body are going good, which a 2 mile quick run does perfectly.  1st mile about 8:00 pace and then I kicked it up and ran a 6:39 for mile 2 with a .2 mile cool down.  6:39 pace is quick for me since I don't concentrate on much speed training.  Then hit the basement for a great Sunday work out. 

300 Crunches (3 Sets of 100)

55 bench press (5 Sets of 11)

60 weighted pull downs (4 Sets of 15)

30 arm curls (3 sets of 10)

75 leg lifts (3 sets of 25)

Felt better today then I thought I would after yesterdays 13.6 mile run!

Ran the 4.4 mile Brookside Loop at 7:38 AP and then did .4 to cool down.  Felt pretty good with the pace.  Getting a little speed back, just gotta stay committed and find the time to keep getting out 5 days a week.  No weights after tonight, have to study.

4.8 Miles @ 8:13 AP and then .3 mile cool down home.  Feeling pretty good, just need to keep progressing.  No weights tonight, had to run kids around to activities.

First run in two weeks.  On vacation in California.  Today was the first day of our trip that we have not had plans all day so I found the time to run 5.5 down Mission Bay Beach in San Diego.  I have never ran on the beach and I have never ran at sea level so it was a very cool run for me.  Averaged about 8 min pace.  Did not bring the Garmin so don't know exact but I ran for 45 minutes and had a pretty good pace going.  I am flying home tomorrow to the snow and cold after 8 days in much warmer weather.  It is hard to go back to reality. 

5.3 Miles @ 8:12 AP.  Need to find the time to get out more.  Darn college.

Good little run before dinner and comedy club.  AP 7:46.

Went for a Sunday stroll down Springville Main out North towards Provo and then back home.  AP 8:44.  Pace was nice and slow today, I would like to get my 8-10 mile runs near 7:40 pace like I'm getting on my 5 milers.  Finished up the run with 30 minutes of weights and core exercises in the basement gym.  4 Sets Bench, 3 Sets Crunches and some Arm Curls.  Need to find more time to run.  School, work and family take all my days.

Up Hobble Creek Canyon to the golf course.  The trail was spotty with snow, slush and ice for the top mile of the trail.  Just as I turned around at mile 4, the rain and sleet started in for a bit and then let up as I hit the mouth of the canyon.  Head wind going up the canyon was a little cold but the wind at the back on the way down was the best of both worlds.  AP was 8:42, which was greatly improved on the way down, after tippie toeing through the icy terrain up top, the headwind and the incline up, I had a 9:22 AP for the first four miles, so it was nice to cut that down a bit by the time I finished.  I have decided to get some slower base miles in and see if that helps my overall performance.  I signed up for UV 1/2 today.  Courtney is going to attempt her first race in two years since her ankle surgery.  It will be a slow pace but hopefully we can get her foot back in the game.

Completed a short slow run and finished workout up in gym with 4 sets each of bench, ball crunches, weighted pull downs and arm curls.  All-in-all, I believe I will be sore tomorrow.  3 strong work outs in 3 days.  Will take tomorrow off from at least running to let legs rest.

I don't know if this was standard speed work form or not but it was fast for me.  I was not going to run but wanted to get my body loose for a weight session.  Thought I would run a couple of slow miles to get loose and after I ran the first mile in 7:12 I was feeling good so I picked up the pace on the return trip and ran a 6:40 pace.  Every time I run 1 mile at a fast pace it makes me respect those elite boys and girls even more.  How do they run a low 5 minute pace for even 1 mile little lone, 13.1 or 26.2.  I truly respect the elite runners of the world.

After 2 fast, headed to the basement gym and completed weight work out and core exercises.

4 sets bench - 135 lbs

3 sets curls - 65 lbs

3 sets ball crunches - lbs of me from torso up

3 sets pull downs - 70 lbs

push up burn out - 35

10 minutes of movement to cool down

Feeling more prepared everyday for the Spartan & Tough Mudder events that Zac has talked me into doing in May and July.  We may see me either hurt myself or make a fool out of myself.  Either way, I'm excited to try something new. 

Went up Hobble Creek Trail to golf course which is a usual route but today I added in 15 push-ups each time the Garmin vibrated a mile.  Ended up with 8.4 miles and 105 push-ups.  Spartan here I come.

First 9 miles by myself down Springville Main and out towards Provo and then back again to pick up Courtney and head up Hobble Creek trail to the reservoir and then back home.  Her ankle seems to be holding up so far in her training, hopefully it stays strong so she will be ready for Utah Valley.  Over 47 miles this week, that is my strongest week in almost two years since I trained for UVM in 2010.  Feeling good and healthy.

Up Hobble Creek Trail again to the golf course.  Same old 4 up 4 back with .4 mile cool down. Slow Pace - AP 8:56.  Today was maybe going to be a down day after a 47+ mile week last week, but decided to go for a run because the weather was so nice.  

Did Core Workout video with Courtney (Jilian Michaels).  45 minutes of pretty intense aerobic core and light weight exercises.  Got the heart going and just like P90X, it reminds me how truly weak I really am.

Still hurting from yesterdays Jilian work out, I set off to see about getting my legs loose.  I decided to try 15 burpees at each mile mark, whoa, that throws a twist into the run, stopping on the side of the road and pounding out 15 controlled burpees.  I probably looked like a fool to passing traffic but hey, what ever.  I am already hurting and can only imagine rolling out of be in the morning.  Getting more and more confident each day for the Spartan Beast.

Ran 4.4 miles @ 7:42 AP up to the mouth of Hobble Creek Canyon and back.  Then headed to the basement gym for a 1 hour weight lifting and core exercise session.  

4 sets bench - 135 lbs - 50 total

4 sets ball crunches - 100 total

3 sets arm curls - 65 lbs - 30 total

3 sets weighted pull downs - 90 lbs - 60 total

push up burn out - 20 and down

1-1/2 hour total work out time... 

Lower body was already hurting before workout, tomorrow is going to be full body hurt, it will be great rolling out of bed in the morning. NO PAIN NO GAIN!!!  AHHOOO!!!

After a week of too many things going on in life to run, I finally found some time today.  I ran up Hobble Creek Trail past the golf course to the end of the trail and back home, there was a pretty good head wind running back which was out of the norm, the wind is usually blowing out of the canyon not up it.  All-in-all a good run and I got a few mile logged for the week, now if I can find the time to finish out the week strong, only bad thing is home work has stacked up on me.  Damn college algebra.

Beautiful spring day for a run.  Headed up Hobble Creek Trail for a nice easy run and as I got to mile 2, I saw a nice little dear trail running straight up the mountain and it was calling me.  I crossed the road and hit it, my pace dropped to about 15 mp as I climbed up the hill, once at top I was winded but had to keep going so I upped the pace a little and followed a connecting road back down to my original route, I then decided to start popping out sets of 15 push-ups at each mile marker so that added to my workout.  Once I hit the reservoir, once again the off road was calling me, I left the trail strait down the side of the empty reservoir and traversed across and around the bowl, once I hit the upper end, I climbed out and back onto the trail again pumping out a set of push ups at miles 3 and then 4 as I turned back for home.  I ended up with just over 8 miles, some of which was pretty good incline and decline and I pumped out 75 push-ups during the 8 mile route.  I feel good and I'm excited for the continued training of this Spartan obstacle course I have committed to.

4 miles with 2 of the 4 being incline running up the side of the mountain, some reaching I'm guessing 20%.  I also ran with my new weight vest weighing 12 lbs, which does not seem like much until mile 4.  Finished up workout in basement gym with half an hour weight session.

2 mile warm up and then 2 mile tempo run at 6:49 and 6:45 pace.  Nice little Friday run.  Finished work out up with 20 minutes of weights and crunches.

8 miles with Zach up Hobble Creek Trail.  I wore the 12 lb weight vest because I new our pace would be a little slower then normal due to Zach concentrating on lifting lately instead of his running.  12 lbs get pretty heavy at mile 8.  Finished work out up with 30 minutes of weights, crunches and push ups.

Up Hobble Creek as usual and finished up work out with 30 minutes of weights and core exercises.

3 sets bench

3 sets ball crunches

 3 sets weighted pull downs

session of cross fit with 10lb weights 

Hit the hills today and climbed to the top of mini peak.  just over 4 miles but the single track deer trails were steep.  So steep in fact that I was having trouble staying on my feet for the top section, struggled keeping my feet connected to the ground as I power hiked the top .3 mile.  Ended up with 12:45 AP after the quicker decline.  Finished up in basement with 20 min. weight session.

New Perigrines today.  Loved them.  A little stiff for the first mile on asphalt getting to the trail but once on the dirt I could not believe how well I stuck to ground.  I ran the same trail I did two days ago and it was day and night with the new shoes.  I even did a VO2 Max mile after I finished up the trail and they felt really good for that.  Cut the run short due to Zac having to go run some erends.  Finished up with 30 minutes of core, crunches, weights and burpees.  Satisfied for Saturday.

Love the new Perigrines.  4.25 miles up a single track above my house.  Some super tough incline up, so steep in a lot of areas it is all I could do to keep a 20 minute pace power hike going.  Seeing a lot of improvement on my incline, finished up 4.25 in 55 minutes, had a couple of steady miles on the way down at least where it was not so steep that you could keep a pace without being dangerous.  Finished up in the basement gym with core and 3 sets of upper body rounds with weights.

Trails above Springville today.  Good incline work.

Trails with Zach today.  Good incline training.

Hobble Creek Trail with Court today.  Her first day back from neck strain.  Hopefully she can still make Utah Valley on June 9th.

6.2 up the canyon with Court.  Slow pace trying to get her some base miles for her training.

2.3 with my Jaida Roo.  She is training for Hershey Track Meet.

Treadmill with weight circut at each mile marker.

Treadmill with weight sets at each 1/2 mile marker.  This is a little like I think cross fit would be. 

Up hobble creek canyon trail with Zac and Courtney.

Went up Maple Canyon Trail for the first time this season.  I was in such a hurry to get out I grabbed my street shoes instead of my trail shoes so that was no good.  Now the Ride's are all dirty.  Oh well..  Ended up with a 9:51 AP at six.  I flew down.  That may be the fastest pace I have ever did that trail.

Speed work at Maple Mountain High Track with Court.  Did a couple rounds of bleachers as well.

4 miles with double weight sets on the mile.  45 total minutes of cardio cross fit.

Up Maple Mountain trail with Court and Zach.  8 good miles in 1:35.

Up Maple Mountain Trail with the family.  hiked some jogged some and packed the Boogie on my back some.  Nice Sunday afternoon.

1 hour of Spartan Training in the basement.  Start with round of weights and crunches then set the treadmill on 8% incline and 6 MPH and at each mile marker, paused the machine and completed sets of bench, curls, crunches and then back on the incline machine.  1 hour, I'm sure 1,000 calories burned and I am hurting.

1 hour and 10 minutes of Spartan Training.  Today I set the mill on 8% incline and also wore the 12 lb body glove weight vest and rotated 1/4 miles with 5 lb dumb bells, totalling 22 lbs of weight while I was power jogging at 5 MPH.  At each mile marker I pause the mill and complete weight circut consisting of 10-12 rep sets of 145 lb bench press, 85 lb arm curls and 50 ball crunches wearing the 12 lb vest.  Completed 50 bench press, 50 curls and 200 ball crunches.  and then cooled down with stretching.  Feeling stronger by the day.

AP 8:13 w/ a 6:35 towards the end.  No weight, no sets, just a nice hour of running.

10 miles up Hobble Creek past the golf course with Court.  I do believe she will be ready for UTV on June 9th.

Spartan Training in the basement.  5.2 miles of 6%-8% incline while wearing the 12 lb Body Glove weight vest at a 11 minute pace, stopping at 1/2 mile markers to do sets of curls with both straight bar and dumb bells (40 lbs) and stopping at each mile marker for sets of bench press (155 lbs), weighted pull downs (90 lbs), and 50 ball crunches wearing 12 lb weight vest.  Total workout 1 hour 15 minutes.  Totaled 40 reps bench press, 40 reps weighted pull downs, 60 arm curls and 150 crunches.  Good Sunday workout.

1 hour 20 minute Spartan Workout.  5+ miles at 8% average incline while wearing the 12 lb Body Glove weight vest with circuit set at each mile marker. 

40 Bench (155 lbs)

150 crunches (12 lb weight vest)

40 curls (75 lbs)

40 weighted pull downs (89 lbs)

burned 1,200+ calories.

4 Fast - 2 miles up the canyon at 7:40 AP and then 1 @ 7:03 & 1.1 @ 6:36 Total Average Pace was 7:15's which is pretty good for me.

8 miles with Court up Hobble Creek Trail with starting temperature at 89 degrees and finishing temp near 85.  Too hot to run.  We headed out for 11 but at mile 4 we were both feeling the heat so we turned back, next time we will run in the AM.

Spartan Training in the basement gym - 5.1 miles at 6% incline with sets of burpees at each mile mark.  Ended up with 70 burpees total plus mileage.  Also completed workout wearing 12 lb body glove weight vest.  That 12 extra lbs really adds to those burpees.

Spartan Training in the basement gym.  Mill @ 7% and 5.3 MPH wearing 12 lb vest - Pause at each mile mark and do sets of bench, simulated pull ups, crunches & burpees and then repeat...

 4.3 miles w/ 12 lb Body Glove weight vest

30 bench (155 lbs)

33 simulated pull-ups

150 ball crunches w/ weight vest

30 burpees w/ weight vest 

Long run tomorrow with Court... 

11.4 out of Hobble with Court.  Here second to last long run before UVM.  She kept a pace of around 8:35-8:40, Garmin lost signal a couple of times and so I am not exact.

Spent weekend in St. George and Zion.  Jogged, hiked and Boogie Back rode for a couple of miles.

7.3 miles in Zions on three different trails.  Beautiful country.  Have not been through there in many years.

Spartan Training today.  Hiked 1 mile in St. George at the Narrows before driving home and then did 1 hour Spartan Training in basement with weight sets at mile markers.  Really pushed upper body workout tonight more then running.  Wore 12 lb Body Glove weight vest while running, burpees and crunches.

5 mile spartan training with weight sets at mile markers along with burpees and crunches.  1hr 15 min non-stop workout.

5.2 miles on insanely steep trail up Maple.  Could not even keep a pace on much of it, ended up being a power hike fr the top 1.5 miles.

12.2 down Hobble Creek with Court.  Last long run before here race next weekend.

1 hr 15 min spartan training at 197 lbs

4.7 miles Spartan Training 1 hr 15 min.

Utah Valley Half today with Court.  I paced her and she did really well.  This was her first race since her foot surgery 2 years ago.  Last year we did not know if she would ever be able to run distance again but she has healed up great and this is the first of many to come.  Cool.

1 hr 15 min of Spartan Training - 5.5 miles @ 6% inlcine wearing 12 lb Body Glove weight vest w/ weight circut before & after run.

Started up Days canyon with Court at 6:15 am wearing Perigrines, completed loop at 8 miles back at Tahoe, put on Rides, Court drove home and I ran out of Hobble Creek getting another 7 miles.  Good long run with last 4 mile splits being 7:36, 7:36, 7:13 and 7:02.  I was shooting for 16 miles and when I realized I was going to be short almost a mile I decided to pick up the pace.  Good run.

1 hr 20 min Spartan Training w/ 12 lb weight vest.  4.5 miles @ 8%-10% incline w/ circuts at each 1/2 mile point.  Began with 100 jumping jacks and weight circut.

4.5 miles Spartan Training.

8 miles up Days Canyon and out Kirklands with Courtney, Spencer and Adriane.  I wore the 12 lb Body Glove weight vest to further strengthen and prepare for next week's race.  1 hr 55 min to finish but we did stop at the top for a while and take pictures and conversate and I did not stop Garmin.  Fun run.

This race was a different animal.  I have never done an obstical race before this.  12 miles starting at 10:30 am and finishing in 90 degree temperatures.  My calfs seized up at mile 8 and I struggled through the rest of the race.  Finished much quicker then I expected though at 2:40, I went in thinking I had a 4 hour race on my hands.  I have cuts and bruises all over my arms, legs, stomach and back from the 3 different mud crawls and rolls under the barbed wire.  Darin received a 4 inch long cut acroos the top of his head from the barbed wire catching him.  He bled all over.  This race was a little insane and I am feeling the results.  I enjoyed it and had a great time.  The turn out was incredible and the race seemed to be organized very well.  Something I will never forget.  Aroo!