Why I Oughta!!!

Ran most of the run was at 4 minute intervals with 1 minute walk breaks in between.  Running pace was an 8:00 average.  Ran mile 5 at a 7:30 pace with no walk breaks.  I need to slow down this week for the snow cyn half marathon this saturday.  This workout seem to slow me down a little.

P90X is going really well!! I workout every day.  It gets easier!!!!  Today will be yoga.  recovery week

Ran without watching the garmin. Total time 42:40, and the Average pace 8:32. The 1 mile splits were 9:05, 8:52, 8:25, 8:05, 8:05. Cold morning!!!

I did P90X Kenpo, Spin Class, & 1 mile swim in the pool.

Another PR race for me... Yeah!!  The last 5 weeks have resulted in 3 PR races, the St George Marathon, Save-a-Sister 10K, and the Snow Cyn half-marathon.  I did this race with walk breaks to see if my time could improve and also to save myself so I can run the Mesquite Marathon in 2 weeks.  I beat my last PR by almost 4 minutes!  I'm a believer in walk breaks!!  The weather was perfect and Snow Cyn was absolutely beautiful!!!

Splits:

Mile1 = 7:19  STEEP down hill... I had the breaks on!

Mile 2 = 7:15 Still STEEP!!!

Mile 3 = 7:56 Rolling hills, mostly down, first walk break

Mile 4 = 8:06 mile 4 thru 7 was an out and back, 1 walk break

Mile 5 = 8:15 1 walk break

Mile 6 = 7:34 no walk break (downhill)

Mile 7 = 8:03 1 walk break

Mile 8 = 7:44 no walk break

Mile 9 = 7:49 1 walk break

Mile 10 = 7:56 1 walk break

Mile 11 = 8:04 1 walk break

Mile 12 = 7:48 no walk break

Mile 13 = 7:30 no walk break

Miles 10 thru 12 was rolling hills.  I didn't take a walk break if there was a lot of downhill during that mile.

Ran a very easy run with Britnee and Elijah.  They want to run the St George Half-Marathon in January and I was recoverying from my race last Saturday.  We ran from our house to the opera house on Main Street.  We walked the 5th mile.  Britnee seemed very pleased that she ran 4 miles.

Cathy, Josh, Elijah, and I went down to Mesquite, Nevada to run the hilly portion of the Mesquite Marathon course. There were some steep climbs in there!!!

We ran 5 min and walked 1 min. I did that for 7 miles with them, then I had enough of that and took off. I averaged a 8:00 pace for 3 miles. The uphill portion was more around 8:20, but I made up for it on the downhills.

I did my P90X when we arrived home. Today was Back & Biceps with ab ripper at the end. I do P90X everyday!

Then this evening I went to spin class and the sadist instructor made us do a full class of ladders. I was soaked with sweat and the puddle underneath me was expanding out to the other riders. Lots of ewws!!! I rang out my clothes in the lockroom.

3.1 miles on treadmill... 9:02 pace

Yoga class after my run.

Shaq Tri team relay today.  I did the bike part at 20.4 mph ave, second overall on the bike.  Our team came in first place.

Ran home after the race for 9 miles = 8:04 pace ave.  First 8 miles was around a 7:55 ave pace.  Last mile was a cool down mile at 9:30 pace.

Easy run with a stop watch. Pace was averaging about 8:50. The run was all uphill to the rec center. Attended yoga class for a hour.

Tried to help a friend run a sub-4 hr race.  She gave up so I ran the rest of the way in at 8:30 pace.  Difficult course, but nwxt time I will run my race.  Still had fun!!  Good training run!!!

Ran early this morning so I could avoid doing P90X for one more day. I was greatly surprised that I could run with comfort after a finishing a marathon 2 days ago. I didn't have a garmin or stop watch, but I was gone for a little over 30 min.

Swam 90 lengths (1.3 miles) in pool this evening.  Felt very good!!

Must be getting too cold to run in the mornings. Lunchtime run of 5.2 miles in 41 minutes. Felt good... I feel good!

Rode bike to work... burrrr!!! The thermometer said 25 degrees. That can't be right!?

Yoga class tonight!

Visiting Cathys family in AZ for Thanksgiving.  We are up at Cathy's brothers house in Queen Creek.  Went for a easy run.  The terrain is flat and plenty of wind to make me wonder why I even ran.  I ran up Sossaman to the mountain and back.  My split back was faster with head wind.  There must have been a slight downhill coming back.

Split 1 = 3.25 miles @ 27:29 min (8:28 pace)

Split 2 = 3.25 miles @ 25:51 min (7:57 pace)

No sign of Burt!

An easy run with cathy after we did P90X Kenpo for an hour.  We did her pace (9:34)

No sign of Burt!!

We got up early and ran 7 miles for Britnee. That was her long run distance today. We ran her pace and that was tough!! Our pace was 10:55 with lots of walk breaks!!! I think running slow makes me sore!!! That was the furthest Britnee has ever ran... Good for her!!! Later that day I did P90X Back & Legs, ab ripper, and then ran 3 more miles at a 8:17 pace. First mile was a 9:00 pace warm-up. Queen Creek is so flat and the wind was hounding me again. Still no signs of Burt. But I heard he was one street over from us on our morning run with our daughter.