Just 4 Fun -- Slow and Steady Wins the Race

AM -- Needed to get outside to do some running.  In part I wanted to get used to the cold . . . I am going with the Scouts this evening to the Klondike Derby . . . .brrr.  Anyway, good run.  Felt great to be outside and to enjoy a run.  Did my usual route up to Artic Circle and back.  Felt good through the whole run.  My goal next week ought to be five out of the six days running.  Total time was 31.43 for an average pace of 9.04.  Hope to be able to get one day in with Sierra this week.  Maybe tomorrow (as a way to warm up after scout camp:).

Three miles walking up and down hills, and chasing boy scouts at the Klondike Derby.  I had intended to run after getting home but I was tired and figured I had more than the three miles I have listed here.

AM -- Ran on the tread mill this morning 2.5 miles. XT on the stationary bike 5 miles. Total workout time 38 + minutes. Good workout.

AM -- XT at the Gym.  Ran 2 miles on the tread mill and went 6 on the stationary bike.  I am giving my feet a bit of a break this week.  I am also working on working out 5 - 6 days this week.  I like the feeling of working out.

AM -- Worked out with Jill at the Gym this morning.  Felt good though we were only there for 30 minutes.  1.25 miles on the Eliptical and 7 on the stationary bike.  I have a bit of a problem with my ankle  -- have a Doc appointment tomorrow morning . . . we shall see.

AM -- went for a run outside his morning.  My usual, up to Artic Circle and then back again.  Total time was 31.18 for a 9 min avg mile.  Felt good to be out running.  I am starting to track my sleep in an effort to do a better job getting myself rest.  Good news from the Doc today.  My ankle has a cyst growing next to it.  It is not serious and as long as it is not causing pain or discomfort it doesn't have to be removed.  I imagine that some time in the next little while  though I will have it taken off.  I hope not before the Spectrum 10K.  The cyst make my ankle look huge, but right now it is not causing problems.

AM -- Went to the Gym with Jill this morning.  Ran on the treadmill for 2.5.  Had to be back home early for another committment.  I am working on a goal this week to have worked out every day.  Right now it looks like I will be successful. 

AM -- Ran the usual route this morning.  I really enjoy being outside in the cool weather.  It feels invigorating once I am into the run for 1 - 1/12 miles.  I also love the feeling of accomplishment at the end of the run.  I accomplished my goal for this week -- run / exercise every day.  Will need to look at my week next week and set a new goal.  I also noticed some on the blog have written down a tentative race schedule for the year.  I think I will do that as well in the next couple of weeks.  My next race goal is The Spectrum 10 K (in March I think).  Total time running was 31.09 . . . 9 min avg mile pace.

Need to be getting more rest.  Grr.

AM -- Ran at the Gym on the treadmill.  Went with Jill and enjoyed a workout.  We were not able to be there a long time.  Finished three miles.  I wanted to do a little on the stationary bike, but it was time to go.  Maybe tomorrow.

AM -- Ran on the tread mill.  Didn't get as much distance as I would have liked, but I feel good with what I did accomplish.  Also XT for 20 minutes on the stationary bike (6 + miles).  Good work out.  Total time was 40 minutes.

AM -- Ran my usual outside run.  Up to Artic Circle and back.  I really need to find a couple other options for the distance I am running.  Enjoyed being outside and the feeling of exercising.  My left ankle was stiff and sore and my right foot is sore from the PF.  No complaints, though No complaints.

AM -- went to Golds  with Jill this morning.  Spent the time on the tread mill for 3 miles.  Felt good to finish.  As always I am glad to be able to exercise.  Can't believe I haven't made this a habit before now.

PM -- Had committments early this morning that prevented the workout.  I went to the Gym with my sweeheart for date night.  Ran a 5k workout on the treadmill and then XT on the Stationary Bike for another 3.5 for a total workout time of about 40 minutes.  Feels great to workout.

AM -- went to the Gym with Jill this morning.  Five mile warm up on the stationary bike and then did some strength training with Jill.  Afterwards I went for my run up to Artic Circle and back.  With out really trying I am finding that I am running faster in my workouts . . . still very much a slow run, but I guess my legs are getting stronger.
 

Need to work my schedule so that I am sleeping more.  My goal is to fit a work out in this afternoon.  Had some training I needed to attend to this morning.

PM -- Two miles on the treadmill.  4 miles on the Stationary bike for a total workout of 30+ minutes.  Looking forward to tomorrow.

AM -- With Jill to the Gym.  Fifteen minute warm up on the treadmill and then XT on the Stationary bike for twenty - three minutes and 8 miles.  Good workout today.  My goal for this week is to exercise every day with most of my miles being XT'ing.  Will do at least three 3.5 milers.  Feels great to exercise.  Look forward to being able to purchase a bike . . . . need to save my pennies.

AM -- Outside run.  Usual course up to Artic Cirlce plus .75 miles.  Total workout time was 32 minutes.  Felt tired this morning during the run, but I feel good at the moment and I am glad that I made the effort.  Look forward to the rest of the week.

AM -- Jill and I went to the Gym this morning. Late start. 1.5 mile warm up on the tread mill and then XT on the stationary bike for 18 minutes / 6 miles. Felt good to exercise.

AM -- Run up to Artic Circle.  Good run.  Avg mile was 8.45.  Felt good.

AM -- Run.  It was a nice morning to be out running.  Rained last night so the air  was crisp and clean.  I think we are getting to the end of having to dress for cold weather here in St. George.  Had planned to go 3.5, but decided early in the run to add the extra .5.  Glad that I did.  Look forward to next week.  Ran more this week than I had planned.  Will need to decide on a goal for next week.

No running this morning . . . I had another committment.  Need to work out a different schedule.

Artic Circle route.  Good run this morning.  Total exercise time was 31:00.  The rest of the day was kind of hectic.  I won't be able to run tommorrow morning.  I have staff meeting early in the morning and I have meetings till 9:00 pm. UMMM  It is one of those weeks for me.

Staff meeting this morning and classes tonight.  Work all day.  I could have made time, but with some sacrifice.  Chose to do something different.  Look forward to running tomorrow morning.

AM -- up and ran the Artic Circle route.  I was fogged in my head this morning.  A little tired from not as much sleep as I need.

AM - Ran the Artic Circle route again.  I really need to find some variety in the next few weeks.  Ran the course in 30.34.  Felt good during the run.  Again I am grateful for being able to run and enjoy the sport and the exercise.  I have a Physical fitness test at work in about four weeks.  Looking forward to that.