Ran an easy 5.5 miles to start out the running week. I have been at scout camp so I havn’t had a good workout since last Saturday when Tammy kicked my butt by almost a minute in the 4th of July Freedom Run.

I really need to start getting back into my training full go. I have been slacking the last 3 weeks especially with biking and swimming. My next tri is going to be slooowwww if I don’t start pushing it again.

Slow & Short Hills Run 5.5 mile Spanish Fork Loop Time: 45.19 – Cal: 624 – HR avg: 171 – HR max: 191- Rate: 6.5 Pace: 8:14

Even though I have taken the last couple weeks off from posting to the blog I have still been going strong with my training. To get me updated I am posting all my runs for the past couple weeks. Since April 28th, 2008 I have run about 115 miles, biked about 130 miles and swam probably 10 miles. By the looks of it I need to start working harder on my biking and my swimming.

Run Workout Summary Since 6/6/2008

6/6/2008 – 2 Miles total. The jogging class ran the mile to time ourselves. I came in with a 6:16 mile which is my fastest verified mile ever. I remember running a 5:59 mile when I was 12 but that was never verified. I hope to beat that time within the next 2 months.

6/7/2008 – 3.1 Mile training run on course 1: It was something like 23 minutes.
6/9/2008 – 2.4 miles. I don’t remember where I ran this.
6/11/2008 – 4 miles
6/12/2008 – 3.1 miles
6/13/2008 – 3.1 miles
6/16/2008 – 4 miles
6/17/2008 – 3.1 miles
6/20/2008 – 4.1 Miles (Wasatch Back)
6/21/2008 – 6.5 miles at 1:30am (Wasatch Back)
6/21/2008 – 4 miles uphill on a mountain 15 minute pace (Wasatch Back)
6/23/2008 – 3.1 miles running with brock
6/24/2008 - 6 x 400m track speed workout plus a half mile jog
6/25/2008 – No run, I did a chest, arms and back workout at the Gym.

Slow Distance & Hills Run 9 Mile SF to Maple Mountain Time: 1:30:45 – Cal: 1235 – HR avg: 170 – HR max: 183- Rate: 5.5

Nice little dstance run. Not as long as I would have liked to go but it started to get cold out.

We had a big group run the Spanish Fork Memorial Day 5k. It was a ton of fun. Tammy, my Mom, Merri Hacket, Karen Grant, Brandon Carter and myself all ran the 5k. Broc ran the 1 mile fun run. Everyone did awesome and we cleaned up with medals.

Merri came in first in our group, 4th girl overall and second in her age group with a 20:23
I came in second in our group and 2nd overall in my age group with a 21:55
Tammy came in 3rd in our group, 7th girl overall and 4th in her age group with a 22:25
Brandon Carter came in 4th in our group and second overall in his age group with a 22:35
Karen Grant kicked butt, came in 7th overall in her age group with a 2 something
My mom came in second overall in her age group with a 29:43

The big story is that Broc ran his first mile. He finished in 10:19. He is four years old and ran a 10 minute mile! He is destined for super-stardom!

Mile 1: 6:26 Mile 2: 14:56 (8:30) Mile 3: 21:22 (6:26) Mile 3.1: 21:55 (33 Seconds)

Race Pace Run 3.1 Time:21:55 – Cal: 355 – HR avg: 188 – HR max: 201- Rate: 10 - Pace: 7:04

Race Pace Run 7.03 miles in Spanish Fork Time:56:52 – Cal: 885 – HR avg: 184 – HR max: 191- Rate: 8.5 - Pace: 8:05

New time adjusted 10k Personal Best 50 minutes and 9 seconds

Nice little training run. I ran the Spanish Fork Memorial Day 5k course as part of the run. The route was pretty darn hilly.