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.

Rode 40 miles from Pine Valley. Averaged 23 mph.

3 miles on the treadmill before teaching two spin classes. Hip is still a little sore.

5 mile loop over Foremaster Hill before the 9:00 am Spin class. Hip feeling better, but didn't push too hard today. Averaged 6:50 for 5 miles.

3 mile warm up on the treadmill and then taught a 90 minute Spin class. Great energy! It must be a Holiday.

Ran 7 good miles this morning on my own. Averaged 6:15 pace on mostly flat trails, but felt like I could have ran much faster. I had to conserve a little energy for the tri class I had to teach after the run.

Tri-Class: We ran about 3.5 miles. 2 miles in the heat and 1.5 on the indoor track. We then jumped on the bikes for an hour and finished with 30 minutes of swimming. Whew! Time to eat and get ready for tomorrows long run. 1 Spin class for desert at 9:00 am after the run.

Started with 17 miles this morning at 5:30 am on the marathon course. I can't believe how hot it can get that early in the morning. Tried to wake up for the first 5 miles only averaging a 6:50. I spent the rest of the run trying to make up for my lazy start. I ended up with a 6:08 average and rushed to the gym for the spin class. I am starting think more and more about the Deseret News Marathon. Running alone on a long run seems to do that to me. I feel conditioned for the race, I just have a couple of boader line injuries that keep poping up. Nothing serious, just somthing that I wish wasn't there. Shad did a great job today. He started a little futher up the course, so I had to do what I could to hunt him down. I didn't even see him in the distance, he must have been moving. Good run, but happy to be typing in the the AC.

Rode my bike for awhile.

Rode 35 miles in the morning and taught two spin classes that night. I had a little accident this weekend and my right cheek is really sore. I can't run with any good form so I did a little extra on the bike today. Most of which in a standing position.

Ran a 7 mile loop this morning before spin class. I didn't move too fast due to the cheek injury, but still happy that it is getting better. Averaged 6:50. Yellow 2:40

8 miles with some of the club.

Run, Spin, and Swim.

Ran 14 miles with a small group. Started at Summit and went to the feilds and back. BLISTERS!

Rode my bike to Summit and then rode for an hour after the run. HOT HOT HOT!

Ran in Mesquite mostly on the treadmill. Felt great. I really like the Cybex treadmills.

10 miles on the DN marathon course. I was able to run the big hill and then down the canyon. Good pratice for the marathon. Nothing fast, just getting a feel for the course, temp, and elevation.

ate food and tried to rest.

Ouch! Many blisters, but happy with race. I feel that these marathons are helping me prepare for St. George. I will write more later.

Taught spinning tonight at 7:00 pm. Legs feel great, but the blisters on my feet are hurting. I hope they heal fast. I also played two softball games that did not help the healing of the blisters. I might try a few light miles tomorrow.

Three easy miles on the treadmill. Just trying to get past the blisters. Feeling a little better.

Taught the tri-class. 4 miles of light running outside, 1 spin class, and a refreshing swim. Feet are feeling much better. I should be able to do some distance tommorrow.

Started the day with a short fast bike ride with Rich. From there we ran 8 miles and then taught spin at 9:00. My blisters and legs are feeling much better, but I think it was good to mix it up today. I don't think I would have been ready for the usual long run.

bike ride

7 miles on the treadmill this morning. Still kind of hot and humid outside and the treadmill allowed me to take on some incline. Park City Marathon will have plenty of incline.

Spin classes and maybe a short run tonight.

Ran 5.5 miles over foremaster before spin class. Feeling much better. Tomorrow I leave for Califorina for a little vacation and some sea level running. The change in temp and elevation should be nice.

Spin class

Nice run here in Califorina. 10 miles around town to try and find some running stores, gyms, or clubs.

Found a gym and took a spin class.

A nice long fast run at a low elevation. I felt like I could run forever.

Ran 5 miles to the local gym here in Califorina and took a spin class. It's fun to see the different spinning styles. I know I should have ran home, but there were a lot of people waiting for me so I hitched a ride.

I finally got hooked up with a local running club. They were from a store called "K-Man" Running and Cycling. They have a logo that looks like a Superman sign with a "K" instead of an "S". Nice people, but I didn't think they were so Super. Anyway, they did start me up a killer trail run that climbed up for 8.25 miles and then turned around. The supposed record to the top was 1 hour. I did it in 53:47 and I didn't feel like I pushed that hard. There were some beautiful sights along the way and again my lungs felt strong even at 1700 feet. (The top of the climb.) Looking foward to returning home and getting back to my home town training. Although this was a fun little get away and I didn't lose too many workouts.

Very long drive home and then taught two spin classes.

Ran 6.5 miles on the trails and taught a Spin class at 9:00 am. It seems to be cooling down some. Can't complain about that.

Good day for a Marathon. Stayed with the leader for about 15 miles and then stayed about 2 to 4 minutes behind. I felt great, but didn't want to do anything stupid before St. George. The pace stayed reasonable the entire marathon, but there were some crazy hills and elevation to deal with. Also, a lot of twits, turns, bridges, and dirt trails. Great scenery!!! Looking foward to the SGM.

I finally had a run worth writing about today. I did 23.2 miles on the SG Marathon course. Started at the beginning and ran to the Running Center. It took me 2:18.49. Just a little over a 6:00 minute mile pace. I was pushing pretty hard, but it was 4:30 am so there were times I was just trying to stay on the road. The temp was great. It actually got cooler after about mile 10, but by the end I could feel a little St. George heat coming on. This was a good one for me. I have been a little sluggish since the Park City Marathon. Good to be back. Ended with a stretch and ice bath. (nimbus 9)

Ran a 4-mile warm up down to Mc Donald's to return some videos and then did a set of 8 short steep hill repeats at the house. Felt good and strong.

Rode to the gym for a 5-mile treadmill run this morning and then taught my two spin classes tonight. It's hard to get off the bike to go in doors to run on a treadmill. Legs were a little sore from the hills, but it felt good to cross train and stretch them out.

Ran 7 miles on the trails and taught spin.

3 softball games. It's the playoffs in our rec. league. I think they should count for a few miles. I was sure sore the next morning. We play next week for the Championship.

10 mile run at high noon. 97 degrees outside. This is cool for St. George at this time. Averaged a 6:38 pace. Felt good, but lots of sweat.

Tri-class: Ran 4 miles, Spin class, swimming for 30 minutes.

Started early this morning on the SG Marathon course. Drove up 17 miles from the park (finish line) and let loose. Started a little slow and then finally kicked it up for a 6:00 minute average for the run. Felt good saw the guys finishing up. It sounds like they had a good run too. I couldn't talk long, I had to hurry off to Spin class at 9:00. Busy Saturday.

Splits:

1- 7:01

2- 6:32

3- 6:11

4- 6:14

5- 6:08

6- 5:31

7- 5:39

8- 5:48

9- 6:16

10- 6:05

11- 5:48

12- 5:51

13- 5:49

14- 5:51

15- 5:55

16- 5:48

17- 5:35

Good start and a slow finish = 2:40.17

Overall I am happy with the race, but I sure would have liked to see 2:30 something. Thank goodness for next year.

Big thanks to Hooper and the St. George Running Center Team for all the support.

Also thanks to my Summit Team and my family. I could not do what I do with out them.

1 mile swim in 30 minutes and then 40 miles on the bike with Rich. Not too fast on the bike today. It was a little cold out.

4 mile run and leg weight workout before my two Spin classes.

6 Mile loop on the trails. Avg of 6:20 miles. Did not feel too great after the run. I got a sub for my spin class and went home and slept.

6.2 Miles in 38:34. Good loop around the feilds before my swim workout. 1600 meters in the pool.

Started the day with 2.5 miles on the treadmill before a leg workout. After the weights I hit the pool for about 25 minutes (1200 meters).

Afternoon run was a six mile loop at a 6:18 average pace. Good temps to be running. From the sounds of the weather reports, it could be the calm before the storm. Anyway, finished up the run at the Dixie Center where they have the traveling Vietnam Veteran Memorial on display. Nothing to make you appreciate running and your life in general like finishing up a hard run and then cooling down by walking past the names of Americans that died so I could live free. Good emotional ending to a run. Bring on the rain and snow.

Ran a quick 5K before my 9:00 am spin class. Then jumped in the pool  for about 25 minutes. Fast, but strong workout today.

90 min Spin class

1200 meter swim

35 mile ride in the wind and  a 6 mile run.

3.5 miles mixed in with my leg workout befor the two pm spin classes.