Running

16.02 in 2:07:21

Ran from my house early this morning instead of heading up to the Provo Canyon. The route today is very flat and my body was done at about 13 miles, but was able to get through the rest. Had to wear a belt with a water bottle attached. I hate doing that, but there is no water available out where I was.

Tacked on an additional 3 miles in the evening at the gym on the treadmill after lifting weights for about 35 minutes. 

6.66 in 50:49

Not much in the tank today; pretty sluggish.

7.96 in 57:58 (I think this was the time - I know I averaged 7:19 minute/mile on the run).

Warm morning and I felt pretty good.  If I could ever control my eating I would probably become a lot better runner.  We'll see how that goes.

4.00 miles

Disastrous running morning.  Went outside to start running and after about 30 seconds realized there was no way I was going to last.  Quickly got in the car and went over to the gym.  Was on the treadmill for about 2.5 miles and then it just all of a sudden stopped on me.  Thought I was going to fall right off the thing.  Then I just ran around the indoor track for a bit.  I will call it 4 miles in total, but it was a frustrating one.  I dread having to run on the treadmill.

8.02 in 59:28

Very cold for the first 2 miles, and then I was ok.  The cold weather makes me hurt.  I can feel every sore muscle and ache in my body throughout the majority of the run when it is this cold.

16.12 in 2:06

Real cold at the beginning, but got a bit warmer by the end.  The wheels fell off towards the end, but overall it was an ok one. 

Cross Training today. 20 minutes on the stair climber and 20 minutes on the elliptical. 

7.81 in 58:28

Good run this morning.  Felt pretty good, probably because I didn't run yesterday and just cross trained.  Mile 5 to 6 was done at 6:15, so I was happy with that. 

6.38 in 45:40

Did 1 mile warm up, then did .5 mile intervals at around 6:00-6:15 minute/mile pace with a .25 mile cool down between each one.  Felt good and weather was good.

8.46 in 1:03:46

Good run this morning.  Felt good, in fact I've felt good all week long during my runs.  Threw in a 6:19 mile from miles 6-7, and it would have been right around 6:00 or 6:05 if I didn't have to pull off to the side of the road for a couple of cars to get by.

4.25 in 33:46

Pretty sore today.  Went slow and took it pretty easy.

The plan today was to go about 12 miles in the morning and then put in some extra miles at some point in time later on in the day. 

A.M. 12.25 in 1:34:57

I've struggled a bit with these longer runs on Saturday mornings lately.  I figured that I would try and keep an 8:00 pace for the first 8-9 miles and then push it a bit for the last 3-4 miles.  Looking back, this was a good move and I felt really good at the end.  Here are the splits:

1-7:46 2-7:43 3-7:50 4-8:22 5-7:46 6-7:31 7-8:30 8-7:44 9-9:06 (bathroom stop) 10-7:08 11-6:57 12-6:46 .25-1:40

P.M. 5.0 in 35:36

I felt really good and my overall pace was great (around 7:08).

1-7:04 2-6:51 3-7:24 4-7:07 5-7:09

7.04 in 51:30

Felt really good this morning.  My last few runs my body has just been great.

1-7:45 2-7:12 3-7:11 4-7:59 5-7:15 6-6:45 7-6:47

5.14 in 37:16

Didn't want to run, but did it anyways.  Mile 3 to 4 was a 6:02 mile.  I was pretty happy about that.

7.26 in 53:24

5.00 in 41:00 in the evening on the treadmill.

12.01 in 1:32:04

Ran with my brother Mark for a bit on this run.  We were together until the 5.50 mile mark, and then he turned around and I went until I hit the 6 mile mark.  My goal was to try and catch him on the way back, but it was just too much to have to gain.  In fact, I never could get him in my sights  on the way back.  I thought if I could at least see him then I may be able to catch him.  After we split from each other, I was going sub 7 minute miles for quite a while, and then the wheels came off a bit.  Good run though. 

12.01 in 1:33:33 in the morning.  COLD.

An additional 4 on the treadmill after lifting for about 45 minutes.  They weren't fast.

9.04 in 1:08:04

Great run.  It was cold, but I was ready for it and I was able to find a good rythem.  The thought has crossed my mind that maybe I would try and run 60 miles this week.  I think my high for the year has been around 53, so 60 would take some work.  But, I don't work Wednesday -Saturday and I know I'm going to eat a lot.  So, this could be a good week for it.

7.24 right around the 57 minute mark. I can't remember for sure though.

5.26 on the treadmill in the evening after lifting my chest. 

10.56 with overall pace around 7:40 minute/mile.  I can't remember the total time.

I have the day off and so I went a little later than normal today.  It was great weather.  I'm still on pace for 60 miles this week, and I think I will surpass it actually.  Also lifted my shoulders and arms this afternoon and did the elliptical for about 27 minutes. 

Decided to run the local 5k here in American Fork. I haven't run a race in about 3 months and I was interested to see how my increased training would help my racing. Did a warm up of a little over 2 miles and a cool down with a little over a mile.

The race went good. There was probably about 200 people who ran.

Mile 1-6:00

Mile 2-6:09

Mile 3-6:19

.10 - 0:34

There was a group of about 10 that started pretty fast. After about .75 miles I was running in 4th place with the leader of the race pulling away from everybody and the 2nd place guy pulling a bit away from the 3rd place guy and myself. I pretty much stayed in 4th for the whole race long. I just couldn't catch the 3rd place guy, although I could tell he was pretty worried. I felt pretty good, but I think I could have run 20-30 seconds faster if I had not run so many miles this week.  All the training seems to be paying off, as this was a PR in the 5K by almost 2 minutes.  Part of me wishes I would have tried to stay up with the 2nd place guy for as long as I could because it is so hard to make up ground in these 5k races once I get into miles 2 and 3. 3.

7.25 in about an hour on the treadmill at the gym because it was very windy out here in Lehi.  Also did some lifting for about 30 minutes before hand as well.

14.89 in 1:57:54 in the morning. Pretty good run for me. I had thought about trying to meet up with the other bloggers that were meeting in Lehi for a long run, but decided that they were going a bit too late for me.  Felt pretty good and was able to keep a sub 8 minute/mile for the entire way.  

2.40 in the early afternoon on the treadmill after lifting for about 45 minutes.

I was able to reach my 60 mile goal this week.  That is by far the most I've done in a week and I think I learned that my body can handle it ok.  It is just tough to get all the miles in, but luckily I had a lot of extra time on my hands this week.