Dare to be great!

Went out by myself on a beautiful morning run.  Started at the house and worked my way up to the foothill trails, tried to connect back into the road, but miscalculated where the road was and ended up bushwacking it through a rutted out field for about a half mile until I hit the road. 

I just tried to enjoy the run, no music, and didn't check my pace during the run.  Finished the run with 2 sets of high knees and bounding up hill.  AP for the run 8:29

Went to liberty park with the guys from work during lunch. Did 1.5 warm up lap then was supposed to run hill repeats, but the only hill there was the one by the duck pond and not very big. I sprinted up, then along the top, then down the other side, six times. Finished up with another lap. Warm up and cool down laps were around 8:00 pace.

I did not get the chance to run yesterday, had a long day at work and came home with a migrane.  Not fun.. however, I did get a great run in this evening.  I can't believe it's winter here in Utah, the temperatures have been so nice during the day.

I did a fartlet run this afternoon around the hills from the house.  Ran at base pace then every 5 minutes picked it up for 75 seconds to around 5:50-6:15 pace.  Average pace for the run was 7:32.  I really enjoyed my run this afternoon.  Felt smooth and in control, and it was nice and peaceful out.

Another nice run around the neighborhood.  Went up into the trails in the foothills again, just went in reverse from what I usually do.  I just tried to run relaxed and enjoy the run.  8:15 average pace.  I'm off to a good start in 2012 already.  Hopefully I can stay healthy and really have a breakthrough year. 

Went out for a run this morning with Chet.  Started at 6:45, looked out the window and saw the snow and wind and was grateful for a training partner who I knew would be waiting on me.

Went from our houses around the neighborhood, to the crossroads then headed down to the road west of the Jordan river.  Headed north to the iron bridge then hit the JRP to 2100.  Went back up 2100 back to our houses. Only went 9 with Chet average pace 8:29.  Just nice relaxed conversational pace.  It wasn't too cold until you hit the headwind, then the flying snow felt like little needles on my face.

When I got home my wife wanted to go running so went out with her for 4 extra miles at an easy jog.

Went out this morining before work all by my lonesome.  I tried to bundle up more so I wasn't freezing.  Went from the house out towards the ranches.  It felt pretty good, my legs are feeling good.  AP 8:25

Evening: great workout. First break into cold sweats to release unnecessary toxins, next have an excellent ab workout consisting of uncontrollable cold chills, next release more toxins through elevating your body temperature to above it's normal state.  Release more body toxins, then enjoy the rest of the afternoon, night laying in bed to recduce unnecessary stress.  UGGGH ....I guess I will be forced to take it easy the next few days, hopefully it is short lived.

After coming down sick Monday night, I haven't been able to run since then.  I was worried I would still be a down on the energy for today's run, but I guess a week of no running was a good taper and today I was feeling good.

Went to the JRP in Lehi, started at the iron brigde and Chet and I headed south.  Looking back at our logs from last year, we did the same run this week last year, so we wanted to do it again to see how we felt compaired to last year.  Last year AP 8:06, today's run 7:51.  Felt actually really good during the run, must have been the goo I took at mile 5.  Pace felt good, and my form felt good, probably could have maintained that pace for a quite a while longer.  Last year I was pushing it to the end.  I am excited for a great year of running and racing.

We waited until 8:30 to run today and the sun was out and it wasn't too cold, plus the roads are nice and ice free.  I wonder how long this is going to last.

I heard the wind blowing this morning aling with the snow and decided to pay .50 cents to go run inside at the Lehi Legacy track.  Glad I was indoors but it was very boring.  Just plodded along at an easy base pace 8:10 per mile.  I swear I was going faster, all the turns I guess.  On a plus side I started really training again in October and weighed 177.  Today I was 157, so I am happy about that.  I should be light on my feet like a gazelle now.

Went by my lonesome to Liberty Park during lunch to run. 1.5 warm up then 6 x 2min at 6:00-6:15 pace with 2 min. active recovery in between. 1.5 cool down. AP for the run 7:54 It was icy in spots and had to ice skate a few times.

Between working 14 hours and the snow storm.  I did not make it out on a run today.  My plans calls for an optional cross training so I did some push-ups, pull-ups, and core excercises, and some weights.  I am trying to get back into regular stregnth training, I am trying to do atleast 100 push ups a day.  I am now up to 2 days in a row, we'll see how it goes.

Went to Liberty Park by my lonesome again.  Great day for a run, kind of warm, light rain, and my legs were feeling good.  Went 6 miles at base pace with 2 min. pick ups every 5 minutes.  It was hard to tell what paces I was hitting as the GPS kept cutting in and out with the trees, I tried to keep it below 6:15 for the pick ups.  Average pace for the entire run was 7:27.  It felt good to get the legs turning over now and then.  I went till the gps hit 6 but with it cutting in and out probably went a bit further.

6 easy miles with Laurel this morning around the neighborhood.  She went 5 with me then I did an extra mile by myself.  Nice, warm, and sunny outside.  Tomorrow it is supposed to be windy and snow for our long run.

11 cold and wet miles with Chet this morning.  Started at my house then hit the trail out to SR73.  From there headed up the hill to the ranches, then went south to the stop sign then back east, then looped back to the house.  Pretty nice loop I haven't ran it before.  It was raining pretty hard when we left and didn't let up the whole time.  I need to purchase a running jacket because by the end my clothes probably weighed 20lbs.

My history on my garmin was full at about 10 miles, up to there AP was 8:29.  My legs were a little more fatigued this morning and the rain and soaked clothes and shoes did not help.  But we got our mileage in and now it's snowing.  Congradulations on those who raced today.

Went out from the house this morning. It wasn't as cold as I expected it to be. Ran down to the new school and looped back home. My legs are adjusting to more mileage so they are a little tired. This week is a recovery week so they should be refreshed soon. 8:25 average pace for the run, nice and easy. I stayed on the roads due to the trail still having patches of ice and with it being dark didn't want to wipeout.

Went with a few guys from work to Liberty Park for a couple laps. I intended to run this morning but when the alarm went off I looked outside and there was about 2" of ice on the road in front of my house. I didn't have much time to run. 1.5 warm up, then 4X2min pickups at threshhold pace, with 2 min. active recover inbetween. The pickups felt fast, during the last one my right knee starting bugging me a little. Hopefully it goes away, finished up with a .5 mile cool down. It has been a frustrating day at work so it felt good to get out and run. Probably why I pushed it during the workout hopefully my legs survive.

Still a slight twinge in my right knee.  Since today was an optional run day decided to play it safe.  Did do my resistance workout and my nightly 100 pushups.  Hopefully I'll be good to go tomorrow.

Decided to try out the knee today.  On Tuesdays run I felt a twinge on the last mile of the workout.  It wasn't much just a twinge, I felt it a bit when I woke up the next morning so I decided to let it rest.  After working 15 hours yesterday I got an extra day to let it rest.  Went out today by myself around the neighborhood.  Just wanted to take it easy and see how it felt.  Miles were as followsL:1st 8:15 feeling good, could not feel the knee, 2nd 8:02 still feeling good,  3rd 7:55no problems I was going to throw in some 2 min.fartlets but decided to just keep it smooth and see how things went, 4th 7:51 nice and easy, 5th 7:38 I think the knee is good, no problems.  The run felt pretty smooth and hopefully I can keep my training rolling.  The Ogden marathon is coming up, well I got a few more months.

Went by myself for the morning run, started from the house and hit the trail out to SR-73.  I wanted to have some hills in the run so went up the hill to the ranches entrance which is about 4 miles and came home from there.  Pretty easy to negative split due to the long hill out to the ranches.  Just tried to maintain a consistant effort. 1st 4- 8:16,8:17,8:44,8:13 last 4 - 7:49,7:23,7:45,7:40.  I was feeling pretty good at the end and the sweat was starting to flow.  Should be fun next week.

Went snowshoeing with the family when I got back up American Fork Canyon.  We finally got to try out the snowshoes we bought them for christmas.  Brought my fly rod for my son to try along the way. He loved it. Quite the enjoyable morning.

Went by myself to Liberty Park, just nice and easy base pace.  8:11AP for the run.

Woke up early and went to the local High School track for some 400 repeats.  It has been probably 20 years since I have really run on a track.  It was dark and cold but I was glad I went.

1.5 mile warm up, then 8x400 with a recovery lap in between, repeats were 98,97,96,94,95,94,96,95, finished up with a .75 cool down, was going to finish with 1.5 but my tummy started rumbling and all the bathrooms were locked, so called it a day.

I tried to keep my repeats around my estimated 5k pace.  Felt pretty smooth.  Hopefully I can try to get down there once a week.