Training for Top of Utah 2011

48 degrees, some wind with gusts at times. Showery rains at times as well blowing sideways and soaking my glasses. My shoes and socks were soaked when I got home.

Saw Mark the postman and chatted with him after the run. I invited him to run the 5k on Sat. but he will be gone.

Had 3 good size tacos last night and then chocolate ice cream and added some pb to it. Not bad.

 Saw some cool looking mushroom chains growing in the lawn over on the industrial side of the parkway.

  Felt good today and was able to get my pace of 8:53.

Avg. HR  149 hi 163

Treadmill action today.

.5 mile walk to warm up calf

1 mile 9:22 pace

.5 mile 8:20 pace

5 miles 7:24 pace with .1 mile sprints every .5 miles

first 3 strides @ 6:11 pace

2nd 3 @ 5:18 pace

3rd 3 @ 4:26 pace

then .5 slow jog and then walk. really boring running the tread

Got about 2 or 3 hours of sleep last night. Yesterday, Heidi called to say she was going to the dr. office to check on contractions. Got a call and she said " going to the hospital to have water broken". This happened at 2:30. I got to the hospital 20 minutes later. 

At 4:28 Nova Grace was born. Pix are available on grandmas blog http://dickandmlnews.blogspot.com/

That will be the final of 4 for me and my wife and it really made me emotional as I saw her coming into this world. What an amazing thing to witness. What great sacrifices women make to bring children into this world! I appreciate my wife at a whole new level every time we go through this.

I was really hoping to get in a run sometime today. Heidi needed some sleep in the am after being up with Nova quite a bit during the night. Then, planning to run when home from work but that didn't work either. So hopefully something tomorrow morning. Not sure if I will be able to run the 5k on Sat. if Heidi doesn't get some sleep. Babies are so great but they do require time...

OK, another day without a run and definitely not enough sleep. Going to try to run the Snoqualmie Turkey Trot (5k) tomorrow morning. Hopefully the baby will sleep a little better tonight and allow me and Heidi the same privilege. 

No race for me this morning- Amazing Grace, Nova that is decided to wake up multiple times and then I had baby duty from 3 am on (so Heidi could get some sleep) and was wiped out. Had tons to do around the house and for business so never finished until 5pm.  Have to get some kind of run in I thought. I decided to run a simulated 5k race but didn't want to be dodging cars in the dark so it became a treadmill sim.

1.5 mile warm-up @ 9:22 pace Then stretched Quads, Hams, calves and hips

2.5 miles at 6:00 pace (Felt quite doable from the start)

At 2.5 upped the pace a notch each .1 mile then 4:26 pace last .1.

Finished somewhere under 18 minutes.

1 mile cool down @ 7:24 pace

.9 Mile cool down @ 8:20 pace

.5 mile cool down @ 9:22 pace

.2 mile walk

For some reason I can run a treadmill faster than real life. Probably because it helps you move and you don't have to carry the extra weight around. Definitely had some juice left. I only ran Mon. and Tuesday this week and then baby showed up Tues. afternoon. My lungs and muscles felt pretty good. I was able to rest from running this week but not sleep much. Look forward to running a real 5k sometime.