Decide--Commit--Succeed

Did the 8 mile up around the golf course. Most of it is alot of graduale uphill which was a good workout for this old guy. My legs seem to recover from yesterday pretty well, and they felt good through the whole run today. I did'nt do anything speedy, did have 1 mile at marathon pace of 9:00. finished up with some more weights to keep the core strong about 30 min worth, and ended with 300 crunches. See ya tomorrow.

Today we did the 7 mile loop out to the log house on power house road  and back. Just kind of did an easy tempo run, nothing flashy or spectactular. It was good weather for a change and not much wind. The old timer's legs were a little on the wack, but it was still a good run. I did 30 min of core weight training and 300 crucnhes. Catch ya tomorrow.

Kind of had wack legs today, but not as wack as yesterdays. Oh and guess what? That darn wind was back this afternoon just in time for my run. I did the same route I did yesterday, but picked the pace up a little more than yesterdays. Average pace was 9:27, with 1 mile at marathon pace for me of 9:04. I know pretty slow little Bro. but remember I'm an old man. Total time was 1:06:47. Mile splits are as follows.

Mile 1. 9:37

        2. 9:18

        3. 9:29

        4. 9:20

        5. 9:27

        6. 9:56  The steep hill out of river bottoms. Kicks my butt.

        7. 9:04

I also did 30 min. of upper body weight training for the core, and 300 crunches. I will use tomorrow as a recovery day. The weather is going to go sour on sat. morn, Maybe do my long run tomorrow? I don't know we will see.

Just did some easy miles today, I did not run sat. Got home from work late, then went with the girls to there dance comp. By the time it was over it was time for Preisthood Session of conf. So know running for three days thought I go back into it easy. I plan on more miles tomorrow the weather should be better also. I did 30 min. of  Bowflex on the upper body and 300 crunches.

My legs had good energy today so I tryed pushing a few miles at marathon pace. I did ok still have a ways to go. It's a good thing the SGM is not till oct. My total time today was 1:15:49. average pace was 9:14.

Miles 1. 9:50

          2.8:56

          3. 8:57

          4. 9:31

          5. 9:27

          6. 9:07

          7. 9:37

          8. 8:41

The felt good I am pleased. We wre coming along, and we will keep working. I did 30 min of Bowflex on the upper body, and 300 crunches.

Just had time for a little recovery run. The legs were wack after yesterdays speed workout. The weather made for an interesting time, snow, sleet, rain wind, made it a chaallenge none the less. Got go to my Daughter's chior concert, see ya later.

I am going to scream rat farts!!!!!! This north wind every afternoon is starting to freak me out. I just wnat some good calm weather. Now that that's out of the way we can finish our blog. Todays run took me up around the golf course, I went up by way of canal road, when I arrived to were canal road and power house road meet the wind was going pretty good from the north so I took canal back and stayed close to ridge bottom were the wind was'nt so bad. My legs are still kind of wack so we just went easy again today. I will take tomorrow off and do a long run on sat. see ya then. I also did 30 min of Bowflex on the upper body and 300 crunches.

I did'nt have to go to work this morn it's the first sat. I have had off for about 6 month's. So I was able to do my long run eary this morn. I headed out the door about 6:30 not used to the cold but after a mile I was warmed up. I did the route out to the base of Harry's Hill and back. My back has been a bother for the last few days. So I hope that it's not going to be an issue for the summer marathon training. I di a pretty slow pace . average was a 9:43, mile 10 was an 8:53, don't know what happened there must of been a fluke. Next sat. long I thing I would like to incorporate Harry's Hill which will give me a 12 mile long. Decide, Commit, Succeed, right? See ya mon.

Well the wind was blowing from different direction today, out of the south ahead of tomorrows storm. HDOY today it hit a big whoppin 80 degrees it felt nice. Today was a little recovery run went out to GU Corner and came back headed up canal road then turned back around at the golf course and headed home. My average pace was 9:17 nothing to speedy for this old guy. Finished with 30 min. of Bowflex on the upper body. And did 300 crunches.

What differance 24hrs makes in the weather. Yesterday 80's and today snow and upper 30's. Needless to say I opted to stay indoors and did 30 min of the eliptical and 30 min on the Bowflex. Ended with 300 crunches. I just was'nt in the mood to fight the wind and the snow this afternoon. We will give it a shot tomorrow. See ya then.

Today I did the route up around the golf from the power house road and then worked my way back down canal road. The north wind is blowing really  hard today which made for a cold run. The last half of my run was all head into the wind which made for a difficult run. It's is supposed to get beter weather wise the next few days. 70 on friday sweet!!!!! My total time today was 1:17:37 which gave me a 9:25 pace not bad with alot of uphill and into the wind. I also did 30 min on the bowflex, worked on upper body and finished with 300 crunches.

Miles 1. 9:30

         2. 9:23

         3. 9:19

         4. 9:26

         5. 9:11

         6. 9:21

         7. 9:51

         8. 9:27

What a perfect afternoon for a run, finally. Mid to upper fifities with a slight breeze from the north which was really comfy. Decided to do a marathon pace run today, first one of the season. I did the route going down scenic drive then up the canal road to GU Corner and back to home. 3 miles were a gradual uphill work out. My total time was 1:04:26 with a 9:08 pace, not bad with the uphill that was involved. My mile splits were as follows.

Mile 1. 9:28  Down hill warm up

        2. 9:30  begin gradual uphill

        3. 9:27  still uphill

        4. 9:11  Flat across river bottoms to GU Corner

        5. 9:08  Back across R.B. road

        6. 9:30  Hil up out of R.B.

        7. 7:50  First time under 8 min mile. Felt almost at threshold

I feel good about this workout today. Now if I could hold this pace for SGM that would be sweet!!!! Still alot of work to do. I also did 200 crunches. My grandson was napping so I did not get in any Bowflex. We will do tomorrow. Then long run on sat. See ya then.

My goal for my long run today was to go beyond 10 miles, and include Harry's Hill. So that is the route I decided on for todays run. It was great weather was able to get it in before the old south wind kicked up it's ugly head. My goal for marathon pace is about a 9:00 min mile. So I tryed to keep it about 30 sec. slower today and run a pace of 9:30. It actually ended up around a 9:38. So I was 8 sec. slower than my goal. But with Harry's Hill and some other's that come up out of the river bottoms it kind of took it's toll. I went out over H.H. came down Woodland Hils Drive and back home. Felt ok for the most part, but I need some more hill work they kind of kicked my butt today. Mile split's are as follows.

Mile 1. 9:39

        2. 9:22

        3. 9:28

       4. 9:21

       5. 10:05 Graduale uphill for mile

      6.  11:40 Harry's Hill, ouch

      7. 9:30

      8. 9:18

      9. 9:16

     10. 9:16

     11. 9:28

     12. 9:48 400m hill

     13. 9:14

The last 4 tenth's was an 8:52 average. Ok week of training despite the ever changing weather and wind directions. Have a great weekend!!!!

This afternoon was perfect weather for running. Low 50's and a very slight breeze. My route today took me on my 8 mile run up around the golf course by way of power house road and down canal road to home. I was a little suprised by the way I felt today my legs had good energy after sat. long run. My average pace was 9:01, total time for run was 1:13:55.

Mile 1. 9:33  warm up

        2. 9:39

        3. 9:25  uphill for a few miles

        4. 9:15

        5. 8:48

        6. 8:17

        7. 8:56

        8. 8:31

So 4 miles around marathon pace. I also did 30 min of Bowflex on upper body and ended with 300 crunches.  One of my better workouts, I think.

Easy recovery run today, my legs were a little wack after yesterday. Not to bad though. I did the same route as yesterday but in reverse, up canal road, down powerhouse road, across the river bottoms up the hill to home. average pace today was 9:17. I also did the Bowflex on the upper body and 300 crunches. see ya tomorrow.

Today the old legs are pretty wacked. So I slowed myself way down and did a true recu overy run.  I just did an out an back, which took me to C.B.S. (Clay B. Simmons) Mini Gu Corner and a little past, then turned around and headed for home. The best part about the run was the great weather. we have been lucky so far this week. Hopefully it will hold out. I also did 30 min of the bowflex on the upper body and 300 crunches. Catch ya later alligator.

Not a whole lot to report today. It was fun to run in the snow again, ya right, for the first half of the run. Then the sun came out for the second half. Winter go away now, don't come back until Dec. 24th. I also did 30 min Of the Bowflex on upper body and 300 crunches.

Not  alot to report today pretty much just got it done. Feeling pretty good, no injuries. Knock on wood. Have a great weekend.

The legs felt real wack today, so it was a true recovery run. Nice weather again felt good to have the old sunshine back. Did'nt have time to do weight's or crunches, needed to get the lawn mowed. catch ya tomorrow.

Could not stand the wind and bad air for more than 3 miles today. I am really getting tired of this crappy weather. So not a whole lot to report. I did 30 min of Bowflex on upper body and 300 crucnhes.

Ran the 8 mile route up around the golf course from the canal road side. Kind of cold and windy, imagine that. Come on summer . I also did 300 crunches.