Decide--Commit--Succeed

Today I did feel like I had better energy for my run. My splits for today are a little faster than yesterdays. My legs are feeling kinda of hammered from the extra miles, but that is to be expected. My total time for today was 1:09:17, My fastest splits were miles 4 and 5, so ai counted them as my fast miles for today. I burned 1152 calories, and I will not run on friday. I will give my body a recovery day, and look forward to hittin the road on saturday.

Miles 1. 9:47

         2. 9:57

         3. 10:04

         4. 9:28

         5. 9:23

         6. 10:17

         7. 9:35

Most of my run today was an uphill workout. The last mile I felt pretty good. One of these days I will have to give my speed work more attention.

It was a nice day for a run, one of the warmest we have had for a while. I wish my legs would have felt as good as the weather was. Not real sure why I have felt so tired this week, but i quess your bound to have one of those once in a while. My total time today was 1:11:49, I burned 1305 calories. My mile splits are as follows.

Mile 1. 9:56

        2. 10:03

        3. 10:32

        4. 10:36

        5. 10:03

        6. 10:19

        7. 9:34

I think next week I will stay with the same daily milage, and try to shoot for a longer run next saturday.

Thank Heavenly Father for global warming, or we would still be in the ice age. What a nice day, I got home from work and the old thermometer said 46 degrees. So I told myself, self your running in shorts today. It was perfect conditions. I was in shorts and long sleeve shirt and my vest , it was the warmest day so far this year. I also felt like letting the dogs out, felt really good today. My total time today was 1:02:44, I wanted to try and brake 60 min. for a 7 miler, But the last mile and two tenth's was all up hill. it was all gruntation from there. My calories burnt was 1238, I also did 25 min. of upper body weight training.

Mile 1. 9:15

        2. 8:57

        3. 8:52

        4. 8:40

        5. 8:32

        6. 9:02

        7. 8:53

Tomorrow will be a slow recovery day. I am so glad we are going to have a few days of warmer weather.

Irt was another nice day for a run, I thought that I might run in my speedo, but after I thought about it for a half second I thought it would be best to spare the normal human beings eyes the horriable sight. My legs were wack from yesterdays fast run, well fast for me. I did mostly uphill work today. The first 1.25 miles are down hill and used it's avantage to lossen up. As I entered the river bottoms around 1.5 miles It begins a windy uphill battle untill about mile 3.25. By now my legs are ptretty tired but my lungs feel good, just tired legs. Around mile 4 there is a 400 meter uphill battle at a 6% grade. Between mile 6 and 7 coming up out of the river bottoms another 400 meter hill at an 8% grade. My legs were screaming like newborn spanked twins by this time. My total time today was alot slower because of my tired legs and the uphill workout, my time 1:10:33.

Mile 1. 9:29

        2. 9:37

        3. 10:04

        4. 9:54

        5. 9:57

        6. 10:30

        7. 9:53

I also did about 30 min. of upper and lower body weight training. Hopefully tomorrow I will recover to do a faster run.

Today I wanted to try and push the envelope a little bit more. I tryed to focus more on my breathing and keeping a more even tempo. I was suprised at how good my legs felt today after yesterdays uphill workout. Yesterday I did'nt  feel good at all. My breathing felt real good today also. My goal is to try and get 7 miles down to one hour, I'm getting closer, but still have some work to do. My total time today is 1:01:29. Calories burned 1219. Today I won't do any weight's, wed. is my break day from that. All in all I did feel really good through my whole run, the last 1.2 of a mile is all uphill and I pushed it as hard as I  could, I think that is were I gave some back today.

Mile 1. 9:01

        2. 8:40

        3. 8:37

        4. 8:29

        5. 8:31

        6. 8:45

        7. 8:51

Tomorrow I will some more uphill work.

Today I did a recovery run after yesterdays hard workout. Most of the running was uphill workout . I did feel pretty good until the last 1.5 miles, then my legs started to feel pretty wack. I also did 25 min. of upper body weight training. Tomorrow I will take a rest day, and hopefully the weather will be good enough on sat. to do a long run. So far this week I feel as though I have a pretty good week. My total time today was 1:11:00, calories burned 1206.

Mile 1. 10:04

        2. 10:00

        3. 10:07

        4. 10:05

        5. 9:54

        6. 10:34

        7. 9:48

I would like to start off by thanking my little Bro. for going slow today. I ran into him about have way through my run today. We ran together for a couple of miles and that was my fast miles for the run. It was enjoyable to share a few miles with him, he is a great Brother. I was able to do 10 miles today, I took it easy for most of the workout, I feel as though I have had a a good week of training. The last 1.5 miles I did start to feel pretty wack, but I was able to endure it. coming up out of the river bottoms there is a good steep hill, I felt as if I was hardly moving.  My total time today was 1:35:53, and I burned 1745 calories. My mile splits were as follows.

Mile 1. 9:58

        2. 10:14

        3. 10:04

        4. 9:33

        5. 9:30

        6. 8:27 fast mile

        7. 8:20 fast mile

        8. 9:31

        9. 10:33

        10. 9:33

Today I also did 25 min. of lower body weight training, I have been trying for the last couple of month's to see if I can strengthen my core.

I also see about 10 head of  Elk today, which was way cool.

My legs felt a little wack from Sat. long run of 10 miles. I tried to keep my pace under 10 min. mile. My total time today was 1:06:30.  I think I will do another week of 7 miler's and a long run in Moab, and run in Arches National Park on Sat. the 17th one day before my 48th birthday....Yikes I'm getting old. I love the area in Moab, lots of red rock. The weather is supposed to be good, but it's still far enough out it could change. I will keep my finger's crossed. I feel like I'm on track for my 10k next month, and my Hurricane Half in May. I plan on   increasing my longs runs each week.

Mile 1. 9:35

        2. 9:03

        3. 9:22

        4. 9:20

        5. 9:25

        6. 9:34

        7. 9:18

I also did 25 min. of upper body weight training. I hope the weather holds out for my run tomorrow. I believe there is a chance of snow.

Were did last weeks warm weather go? Today it was brutal, did not have any get up and go, felt tired all the around today. Most of todays workout was uphill. I think last weel I ate better, I don't think i have done as well in that area this week. I will try and do more protein and see if that will help. My total time today was 1:10:27, total calories burned 1295. My mile split are as follows.

Mile1. 9:46

       2. 9:48

       3. 10:03

        4. 9:56

        5. 9:48

        6. 10:21

        7. 9:55

 I hope tomorrow I will feel better.

I don't know what is wrong, but I  feel good at all today. I felt as though my rhythum was all off. I could'nt concentrate on my pace, I just felt wack all around today. My energy level feels like it is at rock bottom. Last night I went to bed way early to get some extra Zzzzz's, I got about seven hrs. So I should be good that way. My last 1.2 miles I felt a little dizzy, I don't know what that is all about. So I won't do weight's tonight, and try and get to bed early again. My total time today was 1:10:33. My mile splits were as follows.

Mile 1. 9:54

        2. 9:30

        3. 9:13

        4. 9:40

        5. 9:44

        6. 10:23

        7. 10:41

Well I guess I will see what the tide brings in tomorrow.

I have'nt done to much running the past few days, I have been down in Moab on Fri., Sat. and Sun., Mon. I did alot of hiking around Arches so I don't know how much that helps my running. My legs today do feel a little wacked out from the fun. My time today was 1:08:46. My mile splits are as follows.

Mile 1. 9:47

        2. 9:37

        3. 9:45

        4. 9:27

        5. 9:33

        6. 9:45

        7. 10:10

I plan on trying to be more steady in my training this week. I also did 25 min. of upper body weight training.

The only bad thing about the warmer temps, is when I run up through the river bottoms and past the cows it stinks really bad. I went through a bout of the dry heavs, I almost lost my lunch today because it stunk so bad. I did have more hops today, my legs felt alot stronger. Most of my of my run today was uphill training, and my time was actually faster than yesterdays. My total time today was 1:05:55, I burned 1403 calories. My mile split were as follows.

Mile 1. 8:58

        2. 9:05

        3. 9:48

        4. 9:49

        5. 9:17

        6. 9:48

        7. 8:29

The last mile I did feel like I finished stronger than I have for a while. I also did 30 min. of upper and lower body weight training.

Today the weather was so nice I felt like pushing it a little bit than I'm used to. The first mile I did a warm up, and miles 2 through 5 I was able to sustain a faster than useuall pace. By mile 6 I started to bonk, mile 7 was all up hill and I really had to stay focused to get through it. My total time today was 1:02:57, faster than yesterdays, my average pace was 8:54. Total calories burned was 1354. My mile splits were as follows.

Mile 1. 9:00

        2. 8:23

        3. 8:35

        4. 8:29

        5. 8:57

        6. 9:44

        7. 9:16

No weight's today I will take a day off. Tomorrow it's going to snow, so I might be in-doors on the Nordic Track.

Yesterday I did 30 min. on the Nordic Track and 25 min. of upper body weight training. Today I did a long run of 10 miles. My legs did not feel good today, I think from the hard workout on thr Nordic Track from yesterday. Just not a whole lot of energy today but I was able to gut it out. It was a nice day for a run  mid 40's still was able to run in shorts and shirt with a vest was very comfortable. My total time today was 1:41:50, with an average pace of 10:10.  Ya I know pretty slow. My splits were as follows.

Mile 1. 10:17

        2. 10:29

        3. 10:07

        4. 9:44

        5. 10:54

        6. 9:57

        7. 10:14

        8. 10:13

        9. 10:17

        10. 9:25

Next week I think I will try and throw in a few 8 miler's during the week, see how it feels. Hope ya all have a great weekend.

Today I had a pretty good run. Had some energy with a Sun. as a day off. I was able to keep a pretty even tempo through most of my workout today. My total time was 1:04:29, with an average pace of 9:09. Most of workout today was a down hill run. My mile splits were as follows.

Mile 1. 9:31

        2. 8:55

        3. 9:16

        4. 9:00

        5. 9:15

        6. 9:15

        7. 9:06

The 1.2 mile was all up hill, I felt pretty good about being able to increase the pace a little.

Today I could tell it was going to be a tuff workout. My legs had pretty much no energy from the start, they felt very tired all through the run. Most of the run was uphill, anywhere from a 4% to 6% grade. I wore my tight's also, I so dislike running in them they make me feel very restricted. It amazes me how one day you fell like you have good hops, and then the next your legs feel like bags of cement. I hope the weather improves soon I see there is a 50% chance of snow tomorrow also. Come on spring, I'm ready for some warmer weather. My total time today was a very slow 1:11:29 My average pace was 10:08. I don't think I will publish my mile split's today, to embarrasing.