Spinner Steve

Ran with the Running Center team. Started at Brentwood Bowl and worked are way around Sand Hallow. Started slow and gradually picked it up. Felt ok considering only 3 hours of sleep. (yellow 2:40)

Ran 6.5 with Shad at 7:00 am from Summit on the trails. 7:00 minute pace. Good recovery run from Saturday.

Rode bike that evening for about an hour.

Afternoon weight workout with Shad.

2 evening Spin classes = 10 miles. 1300 cal.

Rode bike to the gym and home.

4 miles on foremaster before spin.

1 spin class = 5 miles

Did a late track work out at PV High. Most of the team was up and at 'em at 6:00 am. I got a handful of 400's in at about 10:00am. Times ranged from 1:13 to 1:19. Felt pretty good, but wished I could have ran with the guys. Maybe next week.

Rode bike to work.

10.5 mile loop from the house at 9:30 am. First half uphill. Averaged 6:40. (yellow 2:40)

4 easy miles before spin

1 spin class = 5 miles

16 wilderness miles with Dave and Hooper. Rattle Snakes, Lava Rocks, and a little blood. Who could ask for more. I have never wanted to get to an IHOP so bad, and it had nothing to do with the pancakes.

Taught a 9:00 am spin class after the run. Felt pretty good considering.(5 miles)

6.5 miles before spin classes. The new shoes gave me a little kick. Averaged 6:20 pace with no problem. (A1)

Two spin classes. 1300 cal.

Spin class with warm up and light weights.

Ran 7 miles in the heat. Averaged 6:25, but held back a little. Trying to conserve energy for the race on Friday.

Wow, I never thought I could run a 32:45 and place 7th in the Summer Games. There were many fast runners out there today. Oh well, it was still a good time. I felt pretty good until the last mile. I start to have some stomach issues at the end. Thankfully I had my position set at this point. No one was coming hard and I didn't see me catching the young buck in front of me. It was a good race for the team, many old man PR's. I felt a little more at ease before the race this time. It helps to have friends around at the beginning, and end. Great job guys and gals!

Mile or so cool down with Bill and Dustin.

Had a great 13-mile run this morning on the Marathon course. Started off with everyone and then Dave and I kind of picked it up. Hooper pulled a speed racer and caught up to us after awhile. I was waiting to run out of gas because of the race yesterday, but it never really happened. Finished the 13 miles in 1:20. Averaged a 6:10 pace. Felt great. Looking forward to the ride tomorrow. Nimbus 9

Rode 30 miles with the fire house group and then put in another 33. Great day for riding. Gave my legs a break from the down hill pounding.

Spin

6 miles - Nice track workout at SCHS. 12 moderate pace 400's. 2 warm up miles and 1 cool down mile.

Taught spin after the track. - 5 miles

7 miles in the heat. Not too fast just getting ready for WB. Avg 6:40. Nimbus 9

WB:

Wow! What a day. I wasn't quit sure I was ready for this 178 mile relay thing, but I didn't have much time to dwell on that with only two days notice.

After being picked up in SLC we drove to Logan to meet up with the rest of the team. We arrived at Paul's house 2 minutes ahead of schedule according to Sasha. I immediately started to get a little nervous as the team rolled in and all of them were fast lean runners. Some of which I recognized from past races. The bad part was I recognized the back of their head. Yes, that means they were ahead of me in those races. It did help to know that this time they would be on my team.

I ran my first leg at about 8:30 pm. It started uphill for about 1.5 miles and then a screaming down hill for the next 5.4 miles that I don't remember much of. The dirt roads, boulders, switchbacks, and BYU runner kept me too busy to look at my splits, but I think I was moving pretty fast. I ran the 6.9 miles in 37:50 a little behind Sasha's schedule, but he latter told me that the schedule was based on a paved road. That made me feel better, but I still wanted to do better. Something about running on a team that makes you want to exceed expectations and not let the team down.

Running the WB with this team was definitely one of the high lights of my running career!

Thank you to everyone on the team for the opportunity and the support.

At 1:30 am climbed 5.7 uphill to East Canyon (Leg 18) - 37:38

At 8:00 am ran a short fast 3.6 miles into Heber City (Leg 30) - 20:32

5 easy miles at my parents house in West Jordan. Legs are still a little stiff, but still happy to be telling WB stories. It was great!!!

Taught two spin classes. It was good to get away from the pounding. It really loosened my legs up. I ended up burning almost 1400 cals in the two classes.

Ran 5 miles on the Foremaster Loop before class today. Felt great, even on the decent of Foremaster. I was a little worried that the sore quads would take awhile to recover, but no major issues today. I'm already looking foward to Saturday's long run.

Ran on the treadmill at the gym for 3.5 miles and then used the indoor track for some speed work. Finished 3 miles of speed work combinations and did a cool down for 2 miles. It was a great work out for being inside. Planning a long bike ride tomorrow.

Did a 40 mile bike ride at 21 mph average. Also went swiming with Brakken and got a few laps in.

run - 5

spin - 1 class

swim - 20 minutes

20.4 miles on the Marathon course and then taught a spin class. After the first 4 miles or so, I ran into Steve and Dave.  It was a nice surprise. The run went well, but there were a lot of ups and downs. I would feel great and then kind of crash. Thankfully I had Dave and Steve to help me through the slower times. Overall I finished in 2:08 and averaged a 6:18 pace. Not too bad considering I spent a few miles yakking to Steve and Dave about the WB relay. I sure did enjoy that race. Nimbus 9 and a pink bandana.