Why I Oughta!!!

Elijah and I got up at 5 am to run our loop.  We took it nice and easy up the hill for 2 miles (10:30 pace).  Then cruised the rest of the way home.  Average pace was 9:19 for all 6.5 miles.  We did a few fartliks and 1 mile marathon pace.

Biked to work and swam 50 laps at the pool.

My son Joshua bragged last night that he was the jugernant because he ran 5 miles in 38:30.  Not bad for a beginner.  So today, I ran my 5 miles in 37:56 (7:36 pace). heehee

Going to yoga tonight and rode my bike to work.

I started today with a 5:30 am run.  St George is getting into the mid 90's... too hot to run during lunch.  The City has been slowly resurfacing the trails along the Virgin river this week so I ran an old loop through bloomington that I use to run a lot.  I also decided to track my performance per mile.

Mile 1 started out as a warm up, but it has a slight down hill for the first 0.8 mile.  I ran it at a slow 9:24.  The last 0.2 mile had a sharp climb.

Mile 2 had the rest of the hill to climb with the last 0.3 mile with a sharp drop. 9:05 pace

Mile 3 was all slight down hill so I did an acceleration at 7:23.  I guess I didn't push myself hard enough because I still wanted to maintain the pace.  But this was not suppose to be a tempo run.

Mile 4 was just the momentum left over from the previous mile. (8:06) It was flat and slightly up-hill.

Mile 5 was my cool down, but not really.(8:48)  It was all slightly up-hill. The over-all run averaged out to an 8:34 pace.

My marathon goal pace for St George Marathon is 8:35 with a finish time of 3:45:00.  I'm getting that feeling that I may exceed my goal.  But I plan to take it easy with small increases in my training schedule. I'm swimming 2 or 3 times per week and riding my bike to work everyday. Yoga and weight training is included. Yoga tonight.

Yesterday, I did a light lower body weight training and swam 50 laps.  All this training sure makes it fun to eat!!  I'm loosing weight, must eat more!!

It was hill work today. I'm not sure if this work out put me into the threshhold category. I originally planned to do 5-6 hill repeats, but being the over-acheiver that I am, I did 8 hills.

Maybe I shouldn't count the first hill since it was during my warm-up miles, it was low (2-3% grade), and I only ran it at a 8:30 pace. After warming up for 2 miles I hit the hill on Piute drive. The section of hill I ran was about 500 feet in length. I ran the hill on both sides at an average pace of 7:00. One time I did the pace at a 6:30.

After the hills I took off to do some extra miles and of-course when I came apon a hill, I had to speed up. The last hill was the big one. A third of a mile long and probably a 7-8% grade. I kept a 10:00 pace so I could finish the rest of my run.

The next 4 miles was all slightly down hill and with the wind at my back for the first half. My pace ranged between 7:30 to 8:20. I just let my body choose the speed it wanted. I felt like I could have ran faster. The last mile I took a 0.1 mile walk break and then resumed a 8:30 pace home on a slight up-hill.

Good work out!!