Running

Quads are extremely sore.  Probably more sore than after TOU Marathon.  Probably won't run for a few days, but hope to get some quality time on the elliptical.

PM Elliptal for 33 min.  My quads are destroyed.  Almost DesNews Marathon destroyed.

AM 45 min on the elliptical.  Boring and I don't feel like I get a great workout.  Oh well, it's something.

PM Lifted for 25 min and then did the elliptical for 42 min.

33 min on elliptical.

6.25 in 53:54.  8:38 avg pace.  Standard route with a bit added on.  This felt like a glorified jog.  Legs turned sore on me pretty quickly and it felt like I was tip-toeing.  It was still fun to finally get out for a run this week.

5.0 in 41:00.  8:12 avg pace.  Legs still fatigued and a bit sore, but better than yesterday.

15.50 in 2:04:21.  About 8:01 avg pace.  Started at 5:30 am.  Good weather.  Similar route to two weeks ago, but cut it short.  Definitely can still feel the race from last week in my legs.  They were protesting by about mile 11.

Lifted for 35 min.

5.25 on the TM.  Warmed up 2 miles and then did 3 min on / 3 min off.  The "ons" started at 7:30 pace and then I worked down to 6:58 pace.  Doing these types of interval workouts is the only way I'm going to get any mileage on the TM.  Would much rather be outside.

11.0 in 1:23:34.  7:36 avg pace.  I had a little extra time this morning, so I decided to run a bit longer.  Headed up 300 West and up the Ivory sub-division and then back home.  Snowed for a good portion of the first part of the run.  It was cold any time I was running into the wind, which was coming from the north.  Really good run for me as I was able to get into a good rythem (spelling??).

6.0 on the TM. I didn't want to face the cold.  2 mile warm up and then the next 3 miles were 3 min on 2 min off.  On portions started at 7:20ish and then by the last one I was doing upper 6:20s.

11.75 in 1:29:06.  7:35 avg pace.  Similar route to Tuesday, but a littler further.  Cold, then warmed up, then cold again.  Didn't feel as good as Tuesday, but kept about the same pace.  Off to Arkansas for a few days to visit family.

10.15 at about 8:15ish pace with my bros. Mark and Steve in Ft. Smith, Arkansas.  Fun run.  Time went by fast.  After about 2 miles we got to an area that was very pretty.  Lots of hills.

Swam for about 30-35 min with Steve.  Nothing hard, but good to get something in today.

7.25 in 58:22.  8:03 avg pace.  Up Center St. and 300 West and back.  Felt like I hadn't run in weeks, but it had only been since last Friday.  Felt better after about 4 miles though.  

7.50 in 57:22.  7:39 avg pace.  Standard route with some added on out by the jr. high.  Really good run for me.  Felt good.  Very cold for the first 2 miles and then I warmed up.

7.60 in 1:02:50.  The goal today was to try and get some faster than normal leg turnover.  Warmed up for about 3 miles and then did 2x800s.

0.51 in 3:16 Way slow.  Hoping for closer to 3:00.

0.51 in 3:10 Better, but I'm not liking these much.

4x400s

1:33, 1:32, 1:32, 1:32.

 I haven't done anything remotely close to a speed workout in a long time, so I guess it is to be expected that I didn't feel all that great. It still felt good to push myself more than normal though.

5.0 out towards Saratoga and back with no watch.  Nice and very easy.

13.50 in 1:44:19.  7:44 avg pace.  Weird morning.  Woke up at 4:00 to some fierce wind, but then when I really woke up at 5:00 all was calm.  Ran up and past Smith's Mktplace and back via Center and 300 West.  Great temps.  I could have gotten away with shorts this morning.  Legs were complaining throughout probably due to the speed stuff on Thursday.

Lifted for 35 min and then did 35 min of the P90X Yoga cd.  Pretty good workout and I am not very flexible at all.

6.25 on the TM.  I didn't want to face the cold today.  1.50 warm up and then did .50 intervals with .50 in between.  Did the first several intervals at 7:19 pace, and then did one at 7:13 followed immediately by one at 7:19 pace.  In between intervals I would go at 8:00 pace.  I know these aren't terribly fast intervals, but I actually felt like I could have gone forever at the 7:13/7:19 paces.  Good run overall.  Hope to increase the mileage this week to offset all the eating I know I will be doing.

PM 5.0 on the TM.  1.50 warmup and then 3 miles at 7:19 pace and then a cool down.

6.0 in just over 48 min.  My body didn't have much to give today after the double yesterday.

8.50 on the TM.  1.50 warm up and then I ran 3.50 at 7:13-7:19 pace.  Took a bathroom break and then ran a 5K in 21:30 which is pretty good for me on a TM.  Cooled down with a bit more.

5.35 at about 8:15ish pace.  Talked myself out of not running early this morning, but then I talked myself into running around 11:00 once I got out to my parents house in Tooele.  Parked at the golf course and ran up Middle Canyon.  Wasn't as cold as I thought it would be (still cold though), but there is a lot more snow out this way, so I had go pretty slow in stretches.  Glad I got out. 

AM 3.0 in Tooele.  One of the coldest runs I've ever had.  It was probably below 0 when factoring in the wind.  I just gave up after a bit.

Late AM 5.0 on the TM after a 12 min warmup on the elliptical.

12.25 in 1:35:26.  7:48 avg pace.  Started at 5:30.  Ran about 4.5 with Mark and then we split.  Made my way up around the Ivory Tennis Club and back home.  Cold at first, then I would warm up, then it got freezing cold the last 2 miles or so.  

Lifted for an hour.

5.0 on the TM in about 40 min while talking to Melanie B., which made the time go by a lot faster (thanks).  Hope to get some more in tonight.

PM 5.0 on the TM.  Serious stomach problems for the last 3 days.

Didn't want to wake up this morning, so I didn't.  Ran 2.25 on the TM in the evening, but didn't feel great.  10 min on the elliptical and then 1 more mile on the TM.  Crappy workout day.