Running

10.0 on the TM.  I really wanted to meet up with Allie and the others this morning, but I just couldn't bring myself to run outside when it was about 5 degrees.  The LC is closed, so my brother got me into the gym down at the hospital.  Pretty good run for me.  I was skeptical I would make it 10 miles, but it went by fast.

Lifted for about 25 min.

A quick summary of my 2010 running year.  All in all, it was kind of a disappointing one as far as hitting my goal times, but oh well.  I think the times will eventually come if I keep putting in the work. I had high aspirations for TOU and actually probably ran the best 18 consecutive miles of my life.....and then the wheels fell off.  But I learned a lot.  DesNews Marathon was fun for a little while, but I really have no desire to run that race again.  But I also learned from that race.  I think I let the marathon and the half marathon get the best of me mentally this last year.  I think I will switch up my training a bit this coming year and really try to incorporate a bit more speed "stuff" and tempo miles.  As of now, I have one marathon on the schedule for 2011 (Boston).  If I don't get into St. George, I may not do another marathon during the year.  I also am entered in the half marathon at Utah Valley.  I will obviously sign up for many other races as the year gets going.  Would love to do more 5ks and 10ks to help develop some more speed.  I think it will be a good year.......and hopefully I will avoid any injuries unlike the last 2 years where I've missed about 2 good, solid months of running in each year.

6.25 easy miles on the TM.  Avg pace was probably right around 7:50.  Perfect for what I wanted today.  Looking forward to getting back into the swing of things.

6.75 at the gym.  6x800 with 400 rest.  Warmed up with 1 mile and then did the first two 800s on the track at the LC.  My watch told me both were right around 3:10, but that felt too easy.  My guess is that they were both a bit short.  A TM opened up and I did the next 4 800s there.  I did all of them at 6:35 pace and my rests were around 9:00 pace.  Ideally I would do these 800s at 10k pace, which should be around 6:10s or so, but I'm just getting started.  I will drop the times as I progress over the next few weeks. 

6.0 easy on the TM.  Stomach issues or I would have went a bit longer.  Avg pace was right around 7:45ish.

7.50 in 59:11.  Decided to run outside this morning.  My phone said it was 10 degrees, but I bundled up and overall I was just warm enough.  Did about 1 mile at MP, but I forgot to switch my watch over to auto lap, so I didn't get splits.

5.50 on the TM.  Some stomach issues, so I quit.  Definitely leaving some miles out there this week.

11.60 in 1:31:58.  Avg pace 7:55.  Started at 5:30 and ran the 300 West route.  Was around 14 degrees when I started, but I was bundled up pretty good.  After about 10 miles my legs were getting tired. 

Lifted for 40 min and then ran 3.40 more on the TM to get to 15 total for the day.

Good first week of getting back to some regular training.  Hope to build on this going forward.

6.50 in around 50 min on the TM.  Could be a rough week.  I'm in Bozeman today/tomorrow and then I go to Reno on Thursday/Friday.  I'm going to have to work to get the miles in this week, but I will do it.

6.25 on the TM.  Did 1.75 warm up and then did a ladder of 400, 800, 1200, 1200, 800, 400 with 400 jog between each distance.  Did the first 3 at 6:27 pace and then did the last 3 at 6:27 to 6:31 pace.  Surprised I felt as good as I did, but I was ready to be done on the last one. 

8.0 in 1:06:43.  8:20 avg pace.  Really slow run outside this morning.  I think everything this week caught up to me on this one.....hardly ate yesterday, travel, less sleep, work.  Off to Reno, NV today.  Won't run again until tomorrow night hopefully.

15.25 in 2:01:01.  7:56 avg pace.  Eventually made my way up to Smiths Mktplace and then back home.  A few variations to get some more miles in.  I would stop every 3 miles or so and stretch.  Not a good week for miles, but I didn't have much time.  Should be able to get back on the wagon this week.

Will lift for an hour.

6.60 in 53:30 (8:07).  Did the old church route.  Its been a while since I ran over there and it was nice to run somewhere different.  Good temps this morning.  Probably just over 30 degrees.

PM 3.0 on the TM in about 24 min and lifted for 20 min.  I'm feeling heavy and out of shape so I'm going to try and mix in some extra lifting and I really need to get my miles up to 55-65 per week.

7.85 in 1:03:07.  Similar workout to last Wednesday.  Started with a 2.50 warm up and then did:

0.22 1:26

0.50 3:10

0.78 4:55

0.74 4:44

0.50 3:14

0.25 1:37

I had about 0.25 breaks in between.  Ran over to the Lehi track and did most of the intervals there.  Everything ended on the speed ended up being around 6:20 to 6:30 pace.  So, a little bit faster than when I'm on a TM.  Hopefully I'll just keep progressing and getting these faster over time.  Felt good though.

5.0 in about 39 min on the TM in the evening.  Took all I had to get to 5 cause I wanted to be done.

8.0 in 1:01:58 (7:45).  Ran up to 300 West and back.  Wanted to get in 2 MP miles (6:50ish).  Did a 4 mile warm up and then did my 2 MP miles at 6:22 and 6:31.  My body has no idea of pace right now and these times were a bit faster than they should have been, but there was some downhill.  Happy with how it went though.  Cooled down with 2 miles back to the house.

PM 5.0 on the TM at around 7:45ish pace.

6.0 on the TM in the early afternoon.  Lifted for 25 min before.

9.0 on the TM in the late afternoon.  10 min on the elliptical.  I had to be to work around 7:00 this morning, so I wasn't able to run in the morning.  Really wanted to get a long run in of around 15 or so, but I just have a hard time if I can't do it in the morning.  9 was about all I could handle on the TM.

Was hoping to get my mileage in the mid 50s, but I got just below that this week.  I think this is my first 50 mile week in quite some time.  Hopefully I can build off of this.

10.15 in 1:20:17 (7:55).  Wanted to get a longer run in this morning, so I woke up just a bit earlier.  Just kept the pace nice and easy.  Ran up 300 West to the "T" in the road and then went towards Smiths Mktplace until I hit the turnaround point.  Hit 5 miles right around 41 min and then on the way back I was mostly in the 7:30s each mile.  Glad to get this run in.

8.20 in 1:05:19.  Wanted to get some kind of a speed workout in today so I ran over to the track (2.35 miles) and then 3x800 with about .25 jogs in between.  

0.51 3:24

0.52 3:11

0.50 3:11

Then I switched to 3x400 with .25 jogs in between.

1:31, 1:32, 1:29

Jogged home to get to 8.20.  My main goal is to get some descent leg turnover and I guess I got it.

8.15 in 1:06:45 (8:11).  Ran out towards Saratoga and back.  I had to take it easy once I hit the JRP because it was very icy in a lot of spots.  Also, my legs are a bit tired from the last two days.  Slow, but good run.

5.0 on the TM.  2 mile warm up and then did 2.50 at MP, or about 6:50.  Felt like I was going to pass out for the first mile, but then I felt better.  Ran in the evening because I was up late last night at BYU game and didn't want to get up this morning.

6.10 in 49:00 (8:02).  Nice and easy today.  Cold and foggy as well.  Was hoping to get around 7 or 8 this morning, but I was ready to be done at 6.  Hoping to get a longer run in tomorrow morning.

14.30 in 1:54:23 (8:00).  Started at 5:30 with Mark.  I was fine for the first 10 miles but then I got cold.  Split from Mark around the 9 mile mark and added some on.  Kind of just went all over the place.  

Not a bad week.  Was hoping to hit the mid 50s with mileage, but that is proving to be hard now days.  Maybe next week.

Lifted for 35 minutes.

9.0 in 1:12:10 (8:01).  300 West route.  About 30 degrees, but the wind was just howling in certain spots.  I need to start eating better.

PM 5.0 on the TM.  Nice and easy.  This was actually a good run.  Felt good and the time passed by fast.