Rollin' THUNDER

7.5 miles with 6x.25 mile hill repeats on a 62 foot hill.

It was windy, so windy that I got blown off of the sidewalk at one point, good resistance training. I wanted to do a slow jog to the hill, but I found myself going rather fast having the wind at my back most of the way to the hill. I went 2.37 miles to the hill, did 6 .25 miles up and backs, then headed back home for a total of 7.5 miles.

Mile 1 7.27

Mile 2 7.16

.37      2.54

Up 1  2.03  down 1 2.02

Up 2  2.04  down 2  2.03

Up 3  2.00  down 3  2.01

Up 4  1.59  down 4  2.03

Up 5  2.01  down 5  2.04

Up 6  1.57  down 6  2.09

Mile ? 7.53

Mile ?#2 8.05

.14    1.08

Total 59.18

Avg mile 7.55

Max HR 181

Avg HR 163

10 miles dark and early. Started my run at 5:36 am. It was a little windy, but not bad, nothing too interesting about this run.

 Mile 1 8.17

Mile 2 7.56

Mile 3 7.52

Mile 4 7.50

Mile 5 7.54

Mile 6 7.56

Mile 7 7.51

Mile 8 7.54

Mile 9 7.51

Mile 10 7.46

Total 1.19.06

Avg Mile 7.55

My heart rate monitor apparently went a little skiwompus. It said my max HR was 206 within the first few minutes of my run, and that is absolutely not correct.

Best guess of Avg HR would be about 170

Max probably 173

7.5 miles, I left home at about 7:30 pm. I was feeling really good during this run. I felt like I could push myself and try to run a little faster than I have for my runs lately. I was averaging about 7.09 with a tailwind, and slowed to about 7.19 with the headwind. I feel really good after stretching tonight, we will see how I feel in the morning.

Mile 1 7.22

Mile 2 7.06

Mile 3 7.07

Mile 4 7.11

Mile 5 7.16

Mile 6 7.14

Mile 7 7.20

Mile 7.5 4.04

Total 54.40

Avg 7.18

Max HR 176

Avg HR 167 (I think I may need to change the battery in my heart rate monitor, it is acting a little funny).

7 miles at 4:15 pm. I didn't go this morning because I had to study for a test. I wanted to take this run easy to recover from pushing myself yesterday, and to save some for my 11 miler tomorrow. I wasn't sore or anything from yesterday, I just didn't want to test myself too much. This was a good run.

Mile 1 7.45

Mile 2 7.42

Mile 3 7.49

Mile 4 7.51

Mile 5 8.06

Mile 6 7.52

Mile 7 8.13

Total 55.17

Avg 7.54

Max HR 174

Avg HR 159

11 miles in the wind and cold at 7:00 am. I saw that it was 37 degrees and thought "maybe I will just wear shorts and a long tech, it'll probably warm up as the sun comes out. Then I looked out the window and saw dark clouds and wind. So I thought I should dress warm, and I am glad I did. It was windy and cold the whole run, but it was nice to be out running.

I took this run as an easy run, I don't want to push myself too much. I did hit 50 miles this week. It has been a while since I did that.

Mile 1 8.07

Mile 2 8.00

Mile 3 7.54

Mile 4 7.51

Mile 5 7.49

Mile 6 7.51

Mile 7 7.52

Mile 8 7.51

Mile 9 7.52

Mile 10 7.52

Mile 11 8.00

Total 1.26.59

Avg 7.54

Max HR 174

Avg HR 158

8 miles at 5:30 am. It was about 32 degrees F, but there was little to no wind, so that was nice. I felt good during this run. I thought I would take it slow and be around 8 minute miles. I started out that way but got towards about 7:45s, then I was surprised to see how fast mile 6 was, so I decided to try and push mile 7, then slow it down to finish off. It felt good, this was a good run to start off the week.

Mile 1 8.06

Mile 2 8.02

Mile 3 7.56

Mile 4 7.44

Mile 5 7.44

Mile 6 7.34

Mile 7 6.45

Mile 8 7.37

Total 1.01.27

Avg 7.41

Max HR 176

Avg HR 158

11 miles at 2:30 pm. I went later today because I needed to make a study guide for a test this morning. This was a good run, I don't know what it is about running in the afternoon, but I seem to always go about 15 seconds faster per mile. It was a little warm (about 70), but no too bad.

Mile 1 7.24

Mile 2 7.23

Mile 3 7.27

Mile 4 7.29

Mile 5 7.33

Mile 6 7.33

Mile 7 7.28

Mile 8 7.33

Mile 9 7.28

Mile 10 7.26

Mile 11 7.55

Total 1.22.40

Avg 7.31

Max HR 179

Avg HR 166

10 miles at 8:15 pm. I went late today because I needed to study and take a test earlier today. I started to feel a little fatigued about mid way through this run, I wonder if I am doing to much. I am really tired right now (about 1 hour after run), but it is 10:30, 30 minutes past my bed time. Hopefully tomorrows run is better.

Mile 1 7.28

Mile 2 7.22

Mile 3 7.30

Mile 4 7.40

Mile 5 7.45

Mile 6 7.43

Mile 7 7.44

Mile 8 7.42

Mile 9 7.45

Mile 10 8.05

Total 1.16.44

Avg 7.40

Max HR 174

Avg HR 162

9 miles at 3:15 pm. I wanted to take this run slow and keep my HR low. I felt really tired after yesterdays run, and I didn't want to overdo it being tires. I was able to keep my HR down for the most part, and I was surprised by my pace. I was able to average 168 bpm while trying to hold myself back.

Mile 1 7.42

Mile 2 7.41

Mile 3 7.52

Mile 4 7.53

Mile 5 7.54

Mile 6 7.44

Mile 7 7.46

Mile 8 7.46

Mile 9 7.57

Total 1.10.14

Avg Mile 7.48

Max HR 177

Avg HR 159

8 miles. I felt a little tired during this run, but it was at 5:00 am. I do plan on running less miles next week to let my legs recover a bit from increasing my mileage the last couple of weeks.

Mile 1 8.10

Mile 2 8.17

Mile 3 8.09

Mile 4 8.08

Mile 5 8.02

Mile 6 7.54

Mile 7 7.50

Mile 8 8.02

Total 1.04.51

Avg 8.04

Max HR 175

Avg HR 155

12 miles at 6:52 am. I have a blister between my big toe and index (is that right?) toe on my right foot, and the ball of my foot on the lateral side has been hurting for about a week, so I was nervous for this long run. But it went very well. I had plenty of energy and was able to push myself for a few miles. This was my best run in a while.

Mile 1 7.43

Mile 2 7.30

Mile 3 7.39

Mile 4 7.38

Mile 5 7.46

Mile 6 7.31

Mile 7 7.10

Mile 8 7.06

Mile 9 7.07

Mile 10 7.16

Mile 11 7.02

Mile 12 7.26

Total 1.28.55

Avg 7.25

Max HR 180

Avg HR 162

10 miles, started at 5:21 am. I wanted to warm up for a mile, then run 1 mile fast, .5 mile recovery 5 times. At about mile 4 i could feel some stomach problems coming on. at mile 6.8ish I had to stop and slowly and carefully walk to McDonalds to take advantage of their early hours and use their bathroom. After that I did 3.1ish miles slow just to get my 10 miles in. Overall this run was ok. I was doing great until the stomach problems came.

Mile 1 8.06

Mile 2 7.13 (1 mile fast)

Mile 2.5 4.01 (half mile recovery)

Mile 3.5 6.38 (1 mile fast)

Mile 4 4.16 (half mile recovery)

Mile 5 6.39 (1 mile fast)

Mile 5.5 4.06 (half mile recovery)

Mile 6.5 6.51 (1 mile fast)

Mile 6.84 (stopped watch here and walked to the bathroom) 2.57

Mile 7.84 8.23 (just trying to get it home)

Mile 8.84 7.54

Mile 9.94 7.50

Mile 10 1.26

Total 1.16.22

Avg 7.38

Max HR 181

Avg HR 153

13.1 miles at 5:20 am.I was only supposed to do 13 miles, but why not make it a half marathon? I took this run very easy and just relaxed the whole time. My heart rate stayed some what low the entire, and I felt good after the run. The blister on my right foot ballooned up during the run to about 3 times the size it was before the run started.

Mile 1 8.19

Mile 2 8.05

Mile 3 7.58

Mile 4 7.50

Mile 5 8.02

Mile 6 7.52

Mile 7 7.45

Mile 8 7.42

Mile 9 7.34

Mile 10 7.36

Mile 11 7.37

Mile 12 7.25

Mile 13 7.38

Mile 13.1 46.5

Total 1.42.08

Avg 7.48

Max HR 178

Avg HR 154

7.25 miles with 4x .25 miles hill repeats at 5:30 am. I took a slow pace to the hill for about 2.63 miles then did 4 hill repeats of .25 miles each, then Headed back and finished at 7.25 miles. This was a good run, my time going up the hills has gotten a couple of seconds faster over the last few weeks, but my time going down was too long. I wanted to be under 2 minutes going up and 2 minutes coming back down. Going up was always good, but I was over going down by about 5 seconds every time.

Mile 1 8.01

Mile 2 7.50

Mile 2.64 5.18 (8.15 pace)

up 1.59

down 2.09

up 1.55

down 2.06

up 1.55

down 2.07

up 1.54

Headed home 7.50, 7.36, 6.55 (.88 miles)

7.65 miles at 8:30. I went later today because today is my wives birthday, so I made her breakfast in bed and went running after we ate.

I was supposed to do 7 miles, but I changed it to 7.65 so I will end up with an even 55miles this week. I also was supposed to do 30 minutes at a faster pace, but I forgot and didn't remember until about mile 3, so I just did 4 miles at a quicker pace.

Mile 1 7.40

Mile 2 7.41

Mile 3 7.34

Mile 4 6.47

Mile 5 7.18

Mile 6 7.01

Mile 7 6.52

Mile 7.65 5.20

Total 56.13

Avg 7.21

Max HR 172

Avg HR 159

3.9 miles at 6:00 am. I kept my mileage and intensity low to conserve my energy and heart beats for tomorrow. I felt good the whole time and was pleased with the run.

Mile 1 7.59

Mile 2 7.52

Mile 3 7.39

Mile 3.9 7.08 (7.58 pace)

Total 30.38

Avg 7.52

Max HR 162

Avg HR 145

Ogden Half marathon today. My sister won a free entry for the half and the 5k, and she was nice enough to give me the half marathon entry. I have never done this race and didn't really know what to expect going in. I thought if I got 1:30 that I would be happy, and ended up doing 4.5 minutes faster, so I am really happy. I was just able to keep pushing and didn't get too overly tired at the end. 

I did the full marathon last year, and they started about 10-15 minutes late, so at about 6:57 I thought I would start doing some light jogging to warm up, and head to the start line. I ran across the field once and they announced that the race would start in less than a minute, so I jogged to the start, got my watch ready and with no time to spare we were off and running.

I knew that the first mile had the only real hill in it, so I wanted to start kind of slow and take it easy, but who ever actually starts out slow? We all say we are going to, and it is so hard to actually do it. I was watching my heart rate and thinking "this is too fast, I need to slow down". I really didn't want to let how everyone else started influence me to start out too fast and not do as good as I could.

Mile 1 was 6.38, faster than I wanted, but I thought I would take it especially since the only hill is now out of the way. People were passing me and I was trying not to let that get me down. There were a couple of people in particular that passed me and were going pretty fast. I thought, "I am going to beat them". One was a teenage kid with bouncy hair, and the other was a guy wearing a roosters jersey. Mile 2 was 6.40, and my heart rate was high, but I kept going. Mile 3 was 6.48. All of these times are what I was hoping for, but my HR was still high.

Mile 4 was 6.49. The downhill starts at about 4.25, and I was pretty much in my place of a group of about 40 runners stretched out over half a mile (my place was dead last in the group). I thought that I would catch them here and get out in front, but of course they were going to use the hill as well. For the next several miles I stayed where I was, maybe jumping back and forth with a couple of people. Mile 5 was 6.26, 6 was 6.32, 7 was 6.27, 8 was 6.23. 

By the time we came out of the canyon I had passed a lot of people and was running along with a guy and a girl who I had picked out from a few miles back. It took me over a mile to catch them, and then right at the mouth of the canyon I saw my family. My HR was higher than I wanted (about 175ish), then right after I passed my family I looked down and it was at 182ish. That is a lot higher than I had wanted, I knew I wouldn't be able to hold that. After about 200 yards I looked to see where the guy and girl were. It took a while to catch them, and we ran together for about .25 miles, but they were now way behind me. Seeing my family really got me going, something about my wife speeding up my heart. Mile 9 was 6.09

I got to the trail with my HR way higher than I wanted but i was thinking maybe I can push hard for the last 4ish miles. I began picking people out who were in my sights, and passed them one by one. Mile 10 6.16, 11 6.42, 12, 6.31. I came around the last turn and I see the bouncy hair kid and the rooster man. There are about 100 yards in front of me with about .9 miles to go, and they were right next to each other. My heart rate is at about 186 and I can't believe I have held this high this long, but only .9 more to go and I have to beat these guys. So I push a little harder. I get to them with .4 to go, and the bouncy hair kid starts to walk. I try to cheer him on and tell him we are almost there, he tries to go, but stops again after only a couple of paces.

I pass both of them, and pick it up one more time, there is a guy almost to the finish and I want to beat, I start pushing hard, I pass him with about 20 feet to go, then he passes me, DANG! I guess I started my final push a hair too early. Mile 13 was 6.28, and 13.1 was about 40 seconds (I forgot to stop my watch).

The entire race all I was seeing was my splits and HR, I wasn't adding up my splits either, so when I got to the finish and saw 1:25:30, I was very pleased with my race, I was expecting around 1:30 if everything went great, and I guess I under estimated myself.

After the race I ran up the canyon to get my dad who was doing the full. I had to go 1.25 miles up the canyon to find him, and then I ran with him for 4.75 miles. Total of 19.1 miles today. The last 6 were at a good pace, felt good today and I am way happy with the results. 

6 slow, easy recovery miles at 8:30 at night.

My quads are still pretty sore, so I took this way slow and easy. I could feel every little tiny downhill portion on this run, even if it was for 2 feet, I felt it. 

Mile 1 7.59

Mile 2 8.23

Mile 3 8.54

Mile 4 9.02

Mile 5 8.55

Mile 6 8.56

Total 52.08

Avg 8.41

Max HR 158

Avg HR 147

9 miles on the treadmill. It is super windy today, it has been constantly blowing at about 25-35 mph with gust up to 50 mph, so I was not going to run outside. I rode my bike to the gym and started my 9 miles. I hate running on treadmills, and apparently rice and beans is not a good lunch 3 hours before running. I was only able to go 3 miles, then had to stop and go to let some lunch out. Then I did 3 more, and had to let some lunch out. Then I did 3 more and rode home, uphill, straight into the wind, it was a hard bike ride.

This run was nice and slow, I am still really sore from Saturday, so I went slow to not hurt myself.

The weather was bad again, and I wasn't feeling up to running down hills with my sore quads so I went to the gym and ran on the treadmill.

I did 13 miles on the treadmill in a cotton shirt, and got my first bloody nipples, a runners trophy. I have a new blister forming under neath where the last one was, which sucks.

This was an ok run, I averaged about 7:45's. The treadmill had a 30 minute max with a 5 minute cool down period. So I ran 4, then had to start over, then did 4, and started over, then did 4 and started over, then did 1 to give me 13. This was probably the furthest I have ever gone on a treadmill, and it was probably one of the most enjoyable treadmill runs I have done.

9 miles at 3:20 pm. I went outside today, I have to quit being a baby about the weather. It was windy and slightly rainy, but not too bad. During this run I was supposed to do 3 miles at marathon pace. I am not sure what my marathon pace is, so I just tried to push it. I may have pushed it a little too much, my quads are really sore, and my left knee is sore. If I am able to recover from this run by tomorrow, I would call it a good run. If not, I went too hard too soon after the Ogden half.

Mile 1 7.31

Mile 2 7.30

Mile 3 7.32

Mile 4 7.39

Mile 4.51 3.52

3 faster miles

Mile 5.51 6.59

Mile 6.51 6.47

Mile 7.51 6.55

Slower miles

Mile 8.51 7.35

Mile 9 3.57

Total 1.06.17

Avg 7.22

Max HR 179

Avg HR 158

9 miles at 5:30 am. I took this run slow because I over did it yesterday and was way too sore last night. It was about 42 degrees, rainy and windy.

Mile 1 8.26

Mile 2 8.12

Mile 3 8.07

Mile 4 8.14

Mile 5 8.01

Mile 6 7.39

Mile 7 7.44

Mile 8 7.41

Mile 9 8.00

Total 1.12.05

Avg 8.01

Max HR 176

Avg HR 149

14 miles at 6:45 am. Crystal needed to do 8 for her run, so we did 7 miles together. We went out 4, then I came back 3 with her, and she finished while I turned around and went to the 4 mile mark then came home to give me 14. This was a nice long run. First run over 2 hours in a while (probably since October), but I wasn't going for speed, just time on the road. 

The first 7 miles were the best looking 7 miles I have ever seen, dang she is good looking.

I ran in my gray shoes instead of the green ones because the gray have about 40 less than the green pair and about 30 less than the white pair, I want to try and catch them up to the others.

Mile 1 9.24

Mile 2 10.02

Mile 3 10.48

Mile 4 11.10

Mile 5 10.41

Mile 6 10.41

Mile 7 10.42

Mile 8 7.57

Mile 9 7.58

Mile 10 7.48

Mile 11 7.38

Mile 12 7.26

Mile 13 7.34

Mile 14 7.44

Total 2.07.33

Avg 9.07

Max HR 178

Avg HR 133

14 miles at 7:00 am. Since today is a holiday and I don't have school, I figured I would run my 14 miles today instead of Wednesday. I felt relaxed this whole run, and didn't feel like I was pushing myself hard at all. My HR stayed pretty low, and overall I felt great. I even thought about doing more, but decided not to push myself and risk injury.

Mile 1 7.49

Mile 2 7.41

Mile 3 7.49

Mile 4 7.51

Mile 5 7.30

Mile 6 7.34

Mile 7 7.34

Mile 8 7.34

Mile 9 7.28

Mile 10 7.34

Mile 11 7.21

Mile 12 7.19

Mile 13 7.25

Mile 14 7.35

Total 1.46.07

Avg 7.35

Max HR 176

Avg HR 156

4x800's, with a 2.5 mile warm up total of 8 miles. I pushed the wrong button on my watch, so I am missing the first 800.

33 miles on a bike. I have seen that the ratio of biking to running is 3:1. I am having a sharp pain in the ball of my left foot on the little toe side. Last night and today the pain had been moving up to my knee, and occasionally my hip has felt funny. My family physician assistant (My father-in-law) says I need at least 2 weeks off of it, so I will be getting pretty saddle sore for the next little while. But if my foot heals, it will be worth it.

I did 33 miles in 2 hours and 23 seconds today.

About 16.5 MPH

Max HR 162

Avg HR 141

2 hours on a stationary bike again. Today I was able to go 2 miles further. I did 35 miles, I had to slow down quite a bit at the end so I would only hit 35 and not go over, I thought 35 was a good number. I wasn't able to get my heart rate up nearly as high today as yesterday. I was riding on a different bike, but doubt that it could affect 20 bpm's.

Avg Hr was 121.