Journey from 238.5 lbs to 2:38:30

Around neighborhood.  Feeling sluggish.  

got called into work during run, had to cut it short.

Provo Canyon.  A few faster miles.

Loop through Lehi, around Thanksgiving point

Spend 5.5 hours on Timp running up, and then part way down, then a some back up.  Snow slowed down both directions.  Fantastic day to be on the mountain.  

Recovering still from Timp excursion.  Inner Quads sore.

averaged 6:54 pace over 11 Miles.  Went North on the JRT to redwood.

Ran with Chris from Brent Brown toyota to utah lake.  Very hot, really draining.  

another sluggish start.  

Very sluggish start for the first 3 miles.  Keeping it slow for big run tomorrow to pace Wes and get back to Vivian

Started at Vivian and run up 4 miles to the top of  South Fork to the start of the Provo River Trail half marathon.  First four miles was in 36:49.  Found Wes and the race actually started on time without a timing mat and with the honk of a truck horn.  The plan was to try to keep Wes on pace for a 1:30 for as long as possible.  We stayed under pace for the first four miles but his breathing seemed heavier than normal, and the pace slowed considerably.  It seems that we have run up Provo Canyon and back for a twelve mile run and kept a better pace through the second half of the run. My heart rate averaged 135 for the half marathon portion of today's run.  We finished the half in around 1:33:40 ish. Averaged a 7:07 pace for the race.  I hung out at the finish for a couple of minutes then headed back out up to Vivian.  Was feeling stronger the farther I got up the canyon and was feeling comfortable at mile 24 for the day doing a  6:51 going up to Vivian.  My average heart rate for the last 7 was 148, still taking it easy. Great run, left Quad pretty sore though, still some left over from Timp, as well as something odd going on with left hip and knee occasionally.  Wes ended up setting a PR by a few minutes over last year which was the real goal.  

Ran from Big Springs to Lightening ridge. Trashed the inner quads pretty good, sore for a week.  

Ran south on the JRT to Willow.  Back to back 6:21's, which may be around my St. George Pace.  Needing to starting building some miles in my zero'd Launches to get the calves prepared for St. George in the Kinvara's. 

Ran South on JRT to end of line, which is at the end of the Saratoga Springs golf course.  Then 3.5 miles up Israel canyon.  I have eyed this run for awhile, actually wanted to peak it, but was running out of time and water by this point, as well as didn't want to trash my already trashed quads any more than necessary.  Kept a steady pace around 7 minutes, give or take 20 seconds on the way back.  I'll need to do this again but finish the job which should make the run around 30-31.  Either that or run around Timp.  Or both.

Ran south on the JRT with an average pace of 6:48, with a nice slow first mile of 8:00 which is about all I can do for first miles these days, if that.  Taking longer to get warmed up.  Threw in a 5:57 at mile 9 which felt great.

2nd run in 0'd shoes for the year.  Felt really good, calves not complaining yet.  My pace sure fluctuates when not running with anyone.  Did a 5:50 for mile 7. 

Ran with Wes from provo canyon to Vivian and back.  He was struggling on the way back so with 3 left I picked up the pace with a 6:33, 6:43 and 5:36 which felt really smooth today, especially considering the pain I was in last night.  Just as I walked upstairs to go to bed my left leg, hip and low back seized up and clamped down on the nerves.  I could barely walk, couldn't move anything without being in tons of pain and didn't think there would be any way I could make this run today.  But when I woke up, I was able to move a few things in my back and hips and was feeling much better.  

Ran 20 to end of Path in Saratoga Springs.  Did some good tempo miles.  Mile 12-19 were below 6:30 and 6:20.  Felt really comfortable.  

Ran 10 on JRT.  Did some more tempo miles around 6:30

South on JRT.  Easier run today.

More tempo miles around 6:40, south on JRT