Trying to improve my running

Did the local trail this morning. It would have been nice to get more miles in, but I was just too tired after all week of nights. Did this run w/ my neighbor nice and slow. It is getting warm in Arizona. AP: 9:23.

Ran up to sombrero saddle and then past up sombrero peak to get some extra vert. most of the way past the saddle was hiking today. I felt like it was so hot. I guess summer is here. I really don't like this trail it has way too many rocks and even when i can run it is really slow because of the rocks and loose gravel. fell once coming down.

Local trail again. Didn't feel quite as hot.

11 miles up wade road. It is pretty hot here Garmin said it was 68 degrees. I know it was over 80 when I finished. I didn't look at the temp when I started. AP: 8:13. 

Ran the local loop and extended it out a bit to get 8 miles. AP: 9:14

Local trail again. Only 4 miles this morning before work. Planning for a long run tomorrow. AP: 9:05

Wanted to do a 20 mile trail run today. Unfortunately life is never as planned and I had to last minute go to work today for a few hours. I still wanted to get a decent amount of miles in so i decided to go for 12 on the road instead. It felt good despite the lack of sleep last night. I did the same course as on Wednesday only went a little further. i felt a lot better than I did on Wednesday. AP: 8:06 time: 1:37:49.

It was so great to run this week with my family. It makes me want to move make by them. This morning we ran on the rim of the Grand Canyon beutiful scenery and great company.

Ran with two of my brothers this morning. we went out to Kaibab trailhead along the rim of the Grand Canyon. Another great morning for a run. It is so much cooler at the Grand Canyon. I am also surprised that the altitude didn't seem to affect me.

Went down Kaibab trail to Cedar point. It was only about 1.5 miles into the canyon but it was such a different perspective. I really want to do the r2r2r run now.

Took the rim trail all the way out to Hermit's rest. It was a great run. Ran with my 2 brothers and sister in law it was great to be there to support each other.

Short morning run along the rim. I had thought earlier in the week that the altitude wasn't bothering me at all. I have noticed that my times this week are over a minute/mile slower than my usual pace in Tucson. I guess that is something to keep in mind for the upcoming race.

I didn't get to run in the morning before leaving the Grand Canyon. I got my run in in the evening after putting the kids to bed. It was really hot especially when comparing it to my runs at the Grand Canyon earlier in the week. The lowest the temp got during the run was 95 and it was closer to 100 when I started. The run was on the trail by my house.

Ran on the Trail by my house. I tried to do some sprints to make this a fartlek run. I did about 8 30 second sprints. I didn't do the laps but I think the splits were about 8min/mile. It is harder to get good splits when you are trying not to trip on rocks in the trail.

Rn up to the saddle of sombrero peak and then went north to explore the trail a little bit. I took several different trails I haven't used before it was fun to see different areas in the NP. I did get a little bit lost getting back but not too bad.

Wade road run. I was kind of shooting for 8 min miles (about HMP) for most of it (tempo run) a couple of the uphill miles were a bit slower. AP: 8:03.

Ran the local trail.

Wanted to do 20+ miles today at Mount Wrightson. I was only able to do 14 miles because there was no water and I sprained/twisted my ankle at mile 12. I was able to continue to the car so hopefully I can continue running on it with support. I think I'm off of trails for a little while until it is better. Took me 3:18 AP 14:07. Vertical 5476 I was hoping the downhill would be faster but it was hard to go fast because of trees across the trail and a lot of overgrowth on the trail. Finally when the trail cleared up I Hurt my ankle and had to go slow.

Did 4 miles while at work overnight. I took it slow and steady because the ankle was hurting. The run went really pretty well. After call and sleeping a couple of hours I did another 4 miles. My ankle was a bit swollen after having been on it all day. I got a brace and the run was fine. I think I will continue running on flat surfaces for the rest of the week.

Did a fartlek run with the ankle only wrapped and it felt good. I was even able to go fast without any pain. I am very glad. I did 3 min 10k intervals intermixed with AR. the pace was between 7:30 and 7:52 with the last 2 being the slowest. I think I tired out. I was shooting for 7:30. AP 7:59

The ankle felt pretty good so I thought I would try a few miles on the trail. It went pretty well no pain I was pretty careful to not roll my ankle. AP: 8:36

Did 2 laps up beacon hill. Felt really good. AP: 10:32.

was only able to get a couple miles at work because had to make a pitstop shortly after starting. When I got home I did 4 more miles. AP: 7:50. a short section was on the trail. 

Only able to do 6 miles before work because wife had to go early to register kids for swim lessons. It was supposed to be slow miles I may have pushed it a bit AP: 8:10.

Finally was able to get 20 straight miles in. I did them on the road because I didn't have time to do trail miles before it gets too hot. I think I want to do a long trail run next week I will have to get up super early or maybe not go to sleep. I started this at 5 am temp was 79 finished at 8 am and the temp was 95. I felt pretty exhausted by the end of this. I hope I can survive the speedgoat in a month. The only thing that is encouraging is I was trying to push this pretty fast and I did 11 miles at about an 8/mile pace the other 3 in the middle were slower 2/2 hills. I think if I went slower I would be able to go farther. However the hills on speedgoat are going to make me really slow already. I guess we will see. AP 8:22.