Decide--Commit--Succeed

Nice warm temps this afternoon for my run. Was able to run in shorts for the 3rd time this month. The sunshine felt awesome, which made for a fantastic run. My legs felt a little wack I think from sat. long run but we got through it. My hamstring that I injured last fall was a little bit of an issue today. Will have to keep an eye on it and hope it dose'nt progress into anything serious. I also did 30 min. of upper body weight training and 200 crunches. Hope the weather stays nice for a few days. Catch ya tomorrow.

Decided to do a tempo run today. I have not done that since last fall. My hammy felt a little better today which was a big relieve. It was kind of a bother after yesterdays run. I want to run SGM this year in 4hrs or less, so an 8:50 to 9:00 min mile is what I was shooting for today.

Mile 1. 9:26 warm up mile

        2. 8:50 felt pretty good

        3. 9:19 Recover mile

        4. 9:33 Oh well!!!

        5. 9:40 This last mile was all up hill (Senic Drive)

My average pace for the intire run was 9:21. Looks like I have alot of work to do. I did the smelly run down the river bottoms and come out by the bishops storehouse. All in all I did ok, we will just keep on working it. I also did my 30 min of upper body weight training, with 200 crunches.

Kayano 13's Blue

This has been a cruddy week for training. Just have had to many distractions, it has been a very strange week. Today we ran out to GU Corner and back and injoyed the nice warm weather. I guess it goes down hill tomorrow. We take what we can get and have fun. My total time for the run was 48:12. Mile split are as follows.

Mile 1. 9:36 warm up

        2. 9:47 don't know what happened here!!!

        3. 9:51 Felt like I was pushing hard

        4. 9:47 crudd

        5. 8:39 more like it

It has been a stressfull week , I won't elaborate. I hope next week is better and more consistant. I did 30 min of upper weight training, and ended with 200 crunches. I am plannning on a long run tomorrow. Hopefully at least 8. See ya then.

I had a good 8 hrs of sleep last night the best in a long time, just a real stressfull week. Headed out the door about 8:30 this morn very comfy temps, and was able to run in shorts long sleeve and a vest. Did not need the vest after a couple of miles. My goal was to do at least 8 miles and was able to grunt out 2 more for a total of 10 for my long run sat. I ended up going to to the base of Harry's Hill and back. A round trip is a hair over 10 miles. Was able to have a couple of marathon pace miles, which occurred at mile 2 with a pace of 9:06, and mile 3 pace was 9:10. And the rest I was able to hold at a 10 min pace nothing speedy just getting the body used to the longer miles. Hope ya all have a great weekend, see ya next week.