Matt's training

10 miles on the treadmill in 75 minutes.  I set the treadmill to random hill from 0 to 5 percent and ran 8 miles an hour for 75 minutes.  Have my first race of the year saturday Striders 5K.  This is a first of a 5 race Winter racing circuit.  I am planning on training through the first few races.  I have never run this race before but they say it is really hilly.  Goal for the Series, Top 3 in my age division.  This could be tough 30 to 35 is tough age group.  Goal for Saturday Break 20 minutes,  From what I here about the course this also a stretch goal.

11 miles around brigham city in 1:26:?? a 7:52 average.  I feel like I have OK endurance but no speed.

ran the river course 10 miles in 1:26 a 8:36 average.  I never tried to run hard during this run.  Just ran easy throughout the run.

10 miles in 1:24:07 a 8:25 average, just ran easy last run until the race saturday.  Will stretch Friday not sure what to expect saturday.  The race is only a 5K I am not sure I have the leg turnoff speed yet.

Striders 5K, the course that kicks your butt. The first 1.25 miles are a gradual up hill then a quarter mile hill that feels like you need climbing gear. The next mile and a half are mainly down hill but the mix 3 hill to remind you that your legs are tired. the first hill is at the 2 mile marker and then 2.5 the finish is up hill. The last two hills are not really long or steep but enough to remind you your tired

Splits

1) 6:32

2) 7:31

3) 6:37 and 37 seconds for the last .1 miles

Did a mile warm up that told me I was dressed to warm so I changed out of the leg tights to shorts. So ran in a long sleeve race shirt, gloves, and shorts.

After the race I ran the 10K course pretty slow, I learned a lot about the course I am not sure what my race plan will be, but at least I know what to expect. 6.2 mile in 59:33.

Treadmill work out. I started the workout feeling sore from Saturdays race.  Start the workout at 7.5 miles an hour, ran for 20 minutes then started increasing the speed.  7.5 for 20, 8.0 for 30, 8.5 for 20, 9.0 for 9 and 10.0 for one minite.  So ran 10.85 miles in 80 minites a 7:22 average 

10.05 miles in 1:24:?? a 8:24 average.  Ran the river course.  When I started the run my legs were sore and I had a hard time very fast any time during the run.  I must still be recovering from Saturdays and Mondays runs.

10 miles on the treadmill in 80 minutes just set the treadmill at 7.5 miles an hour and ran. 

10.37 miles in 1:18:00 a 7:31.  Ran the snowman shuffle course then ran the peachdays course.  The run has lots of hills I don't think there is a flat part of the course.  I think this is my best trainning run of the year.   My pace was consistant and didn't drop off at the end.

Kids say the funniest things.  After I got home from my run my two oldest were busy tapping suckers onto there Valintines.  My youngest 3 year old had already eaten a sucker and wanted another and he said.  I need a sucker or my dreams will die. 

Ran 15.1 miles in 1:55:56 a 7:40 average I ran a two lap course, The course is a pretty hilly. I ran the first lap in 58:30 and the second lap in 57:24 so I negative split it by over a minute. The second lap I ran in the other direction. My splits are.

1) 8:40

2) 7:40

3) 7:18

4) 7:18

5) 7:20

6) 7:36

7) 8:16

8) 7:50

9) 7:31

10) 7:57

11) 7:37

12) 7:50

13) 7:46

14) 7:33

15) 6:55 the last .12 in 48 seconds a 6:36 average I think the only reason I negative split the second lap is because I ran so slow the first mile

ran 11 miles in 1:22:30 on the treadmill set the speed to 8 miles and hour and ran with random incline upto 5.7 percent

10 miles in 1:18:40 a 7:52 average.  I started out pretty good but slowed down at the end.  Ran the river course.

This run was interesting.  About 11 miles in 1:32:?? just ran easy.   I started out by turning on the garmin which never gets a signal.   I start run the course I had planned to run.  I have run the course many times so I know the distance.  When I get to the spot where I normal turn left, right after the turn I cross some train tracks.  There is a train parked acrossed the tracks.  I turn right instead, which adds about 4 blocks the the course.  The watch processed to get and loss signal throughout the run.  When I am about 5 and a half mile into my run.  I am running down this back road setting up for a right turn some old guy drives up to me and Hands me two pieces of paper and says run on the other side of the road.  He proceeds to drive off.  The two papers were instructions for safe running instructions.  I wanted to flip this guy off I didn't.  Plus what am I going to do with this trash.  I keep the paper until I see a good place to put it.  I proceed to finish my planned run.  Goal for the run stretch the legs for the race saturday.  It is funny how people that don't run know so much about how and where we are supposed too run.  Later in the run I was running on the left side of the road crossing an intersection and a car stops at the stop sign and then proceeds to about runs me over.  She looks at me like what are you doing here.  If I hadn't seen her I think she would of. 

Striders Winters Racing serious is a 5 race set that the first 3 races are the hardest hilliest courses I have seen.  The 10K meets that definition.  I get up have some breakfast and drive to Weber state, the start.  I get my running number and talk to Steve and Walter.   This morning is pretty cold.  This race I choose to run in tights and a long sleeve marathon shirt with ear warms and gloves.   I warm up a little my legs feel sluggist but ok.  The race starts on time.  The half mile is gradual up hill then you hit a steep down hill.  The next starts out with a pretty steep down hill half mile then gradual down hill.  During the second mile I run with Todd the runner that ends up win the age group.  The third mile is alittle down hill with some rolling up hills.  I pull ahead of Todd during this mile.  We make the half way spot and basicly turn around, We go won block down then run the other way.  During the 4 mile I am just trying to hold a good pace.  During the fifth mile that has a very steep long hill Todd and a few other runners pass me.  The 6th mile start out still continuing up the hill about a half mile to the finish you start to go down hill.  At this time there was a lady in front of me about 10 yards.  Durring the last 10 yards of the race I over take her and finish just in front of her.  I think she let me beat her.  I wanted to finish strong and have something like a kick at the end.   I have lost way too many spots at the finish.  After I finish I felt like I was going to loss my breakfast

Splits

6:27

6:00

6:44

7:06

8:06

8:00 and 1:10 for the last .2 miles a 5:48 average

11 miles on the treadmill in 1:28, Random inclines from 0 to 6.5 percent. 

11.37 mile in 1:35:42 a 8:25 average.  Ran three laps around the snowman shuffle.  I think I put someones elses legs on today.  I just couldn't get my legs to run a very good pace anytime during the run.  Legs felt like ruber the hollow workout.

ran 10.28 in 75 minutes on the treadmill a 7:18 average.  Ran 8 mile in 60 minutes then ran at 9 miles an hour for the next 13 minutes then increased the pace to 10 miles an hour for a minute and a half then ran at 10.5 miles an hour for the last 30 seconds.

10.4 miles in 1:20:56 a 7:47 average.  Ran the snowman shuffle course and then ran the brigham peach days course.  Ran felt OK.  About 4 miles into my run I went by a group of kids.  They were about 8 to 10 years old and they thought they were being original with there "Run Forest run" saying.  I don't even think they know were the statement came from.  I ignored them, but chocolate sounded good.

18.2 miles in 2:26:50 a 8:02 mile.  The course I ran was a two lap course.  Two 9.1 mile loops around brigham city.  Ran the first lap then turned around and ran the other lap the other direction.  The first lap was in 1:09: something a 7:36 averge the first lap felt pretty good.  About 2 miles before I got back to the house a runner turned onto the road in front of me.  The runner was about a half a mile ahead of me.  I decided to try to catch the runner.  I ran pretty hard and the last quarter of a mile before I get to my house I catch her.  I ran to hard to catch up to her.  I get a drink and take a Gui and start going the other was.  The first mile or two when pretty well then I hit the wall.  I never run slower then a 9 min mile but I can't faster then an 8 either.  The is my longest run of the year and it is on a hilly course leg should be tired.  Hightest mile day in the hightest mile week equals legs tired.