Live till you die

AM

25 mph winds made it -5 this morning.  Needless to say after taking Griffin on his loop I did not want to run outside any longer.  Ran to the gym to ride the stationary bike after my run.

Run:

2 miles with Griffin, no watch and .25 out & back to the gym

Crosstrain:

Stationary bike for 1 hour.  Avg. HR was 137.

AM

This arctic blast has got to go.  -17 degrees today!!  I coward to the gym for a run on the treadmill.  Did a little progression so it kept things interesting.  At least it's better than not running. : )  Did a little extra after my run.

Run:

.25 to and from the gym.

6 miles in 44:30 on the treadmill at 1% incline.  Started at 8:00 pace and ended at 6:40 pace.  Avg. 7:25 per mile.

Strength:

30-push-ups, planks, side-planks, chair, running pose, bird-dog, and some kind of sideways leg extension thing.

PM

Wow, my second treadmill run of the day.  I had planned on running twice today, but last week thought I would be doing it outside.  Dare I say the treadmill was somewhat enjoyable today?

Run:

3 miles in 23:30, avg. 7:50 per mile.  Kept this one slow with no incline.

AM

A little chiller with Griffin to get the blood flowin.  I'm gonna run during lunch when it's supposed to be 20 degrees and sunny, which I'm expecting to be much more comfortable than the dark and -8 degrees is was this morning.

Run:

2.5 miles with Griffin, no watch.

PM

Old Ranch Rd. loop clockwise.  8 degrees and sum wind, but it's a beautiful sunny day.  Felt pretty fatigued the whole run, so just a short easy run on tap for tomorrow.

Run:

10 miles in 1:15:10, avg. 7:31 per mile.

AM

18 degrees this morning and no fog hooray!  This has been the most comfortable morning in a long time.  Great weather for an easy day.  Took Griffin on his loop, then ran the dinner time loop solo. 

Plus I just got a pair of Kinvara's to break in today!  Not the best choice for fatigued legs, but they'll be an awesome shoe for future runs.

Run:

2 with Griffin, not watch

4.20 solo in 32:34, avg. 7:45 per mile.  Avg. HR was 147.

Strength:

Core

PM

Did a chiller thru the neighborhood with Griffin.  Legs felt really poppy, which is a good sign for tomorrow.  5 miles for Griffin today, YEAH!

Run:

3 miles with Griffin, no watch

AM

Heber built a new rec center that has a .20 mile indoor track, hooray!  There are pro's and con's, but beggers can't be choosers right?  I like the size and it has huge windows on the one side for nice views of the mountains.  The downside is there are a bunch of tennis courts, basketball courts and mini soccer fields, so there are a few really congested areas.  It also has rather tight corners.  Overall I dig the size compared to the track in Park City(8.5 laps = 1 mile in Park City, while 5 laps = 1 mile here), it's also closer to my home, cheaper, and they offer complimentary locks for the lockers.  So I'm stoked on it.  go Heber!

Run:

2 snowy miles with Griffin, no watch.  Then off to the track.

1.6 miles warm-up

10 x .20 miles at 5:20 pace, with .30 mile recovery.  Avg. HR 159, Peak HR was 174

1.6 mile cool-down

Total of 8.2 miles in 59:25, avg. 7:14 per mile

Strength:

30 push-ups, 1 set of single leg squat, deep squat, & running pose.

Drills:

2 sets of butt-kicks, high-knees, carioca, and stiff leg

AM

Fatigued legs, strong headwinds, and icy patches made for a slow run. Oh well this is an easy day.  Took Griffin for a walk afterwards, then some yoga.

Run:

5.10 miles in 39:37, avg. 7:46 per mile.

Strength:

Planks, side-planks, bird-dog, warrior III, chair w/ calf raises, tree, boat, and some others. 

Restin up. : )

AM

Mother Nature reminded me again that it's winter in the mountains of Utah.  Succumbed to the treadmill once again with a little extra afterwards.

Run:

6.25 in 48:42 at 1% incline.  Avg. 7:47 per mile.  Avg. HR was 161

Strength:

30 push-ups and some core.

PM

A little chiller with Griffin.  The headwinds were freezing!

Run:

3 miles with Griffin, no watch.

NOON

Ran the Old Ranch Rd loop counterclockwise.  Wanted to do a 6 mile progressive tempo, but only made it 4.09.  My warm-up was all uphill and even 7:47 pace was feeling kind of difficult.  I almost aborted and just made it an easy run, but decided to see what I could do. Felt pretty good the first section, then bumped up the pace during the miles 3 & 4, which on this course are very hilly and this just gassed me.  Cut the tempo short and cruised for a bit.  I think I got a little cocky yesterday, and pushed too hard when I knew today would be difficult.  Oh well, live and learn!

Run:

2.32 up-hill warm-up,

4.09  in 28:14, avg. 6:54 per mile.  

3.74 cool-down

Total of 10.15 in 1:15:13, avg. 7:25 per mile.

AM

This cold has gotta stop!  Teens are gonna feel like a day on the beach compared to the temps we've been having this winter.  Much colder than I remember the past few years being.  It felt good to workout inside after my run. 

Run:

2 with Griffin, no watch

4.20 solo dinner time loop in 32:40, avg. 7:46 per mile.  avg. HR was 154.

Strength:

30 push-ups, planks, side-planks, bird-dog, chair w/ calf raises, leg extensions, running pose.

AM

Freezing cold once again.

Run:

2 miles with Griffin, no watch.

4.2 dinner time loop in 32:17, avg. 7:41. Avg. HR was 155.

PM

Griffin loop and and some extra.

Run:

3 miles with Griffin, no watch

AM

What a beautiful day to run!  Sunny, 15 degrees, no wind, new shoes...perfect!  Out & back to US 40 via River rd. plus dinner time loop. 

These Kinvara's are awesome.  Decent cushion for a longer distance like this and I could feel the weight(or lack there of).  These are my new long run shoes for sure.

 Run:

14.11 in 1:43:58, avg. 7:22 per mile.

AM

Crisp and sunny morning.  Ran Griffin on his loop, then looped thru the neighborhoods.  Legs felt pretty decent today given the long run yesterday.  I'm reading that as a good sign.

Run:

2 with Griffin, no watch.

5.16 in 38:34, avg. 7:29 per mile.

PM

Some yoga action

Strength:

Planks, side-planks, chaturanga, warrior III, running pose, chair, bird-dog, tree, and all that jazz.

Day of rest followed by a night out with the wife.  Happy Valentine's day!

AM

Griffin loop, then US 40 loop with part of the dinner time loop and 2 laps thru the parking lot.  I wanted to hit 15 miles, but was coming up short, hence running thru the parking lot.  Gotta make the most of it now since we're supposed to get a 3-day storm rollin in.  

The run itself was great!  legs felt sluggish the first few miles, but loosened up after the first 2 miles.  Hoping to hit 60 miles this week....weather permitting.

Run:

2 miles with Griffin, no watch.

13.27 miles solo in 1:39:46, avg. 7:31 per mile.

AM

Warm & windy.  Griffin loop then dinner time loop and some bonus.

Run:

2 miles with Griffin, no watch

4.20 solo in 33:08, avg. 7:53 per mile.  Avg. HR was 158

Strength:

30 push-ups, core, 2 x 10 single leg squats, deep squats, and some leg kick out thing.

PM

2 insanely windy miles with Griffin.  I was probably doing 12 minute miles into the wind.

Run:

2.10 with Griffin, no watch

AM

Last night's storm made for slushy streets and snowy sidewalks.  Needless to say it was slow going, but the fresh coat of white made for some pretty scenery.  Strength after run.

Run:

2 miles with Griffin, no watch.

5.25 in 41:21, avg. 7:52 per mile.  Avg. HR was 156.

Strength:

30 push-ups, planks, side-planks, running pose, chair, and tree.

PM

Another 3 with Griffin

Run:

3 miles with Griffin, no watch

NOON

Went for a low-threshold run on the Old Ranch Rd loop counter-clockwise.  Thought I could average around 7:00 pace for the entire run, but the wind proved to be an awesome force.  First 2.25 miles climb about 300 feet and with 15 mph headwinds was just brutal.  So I said to hell with the pace and just keep the effort honest.  Every turn was headwind...it was coming from everywhere!  A little over 8 miles in there in an under pass for I-80 the had ankle deep water and ice, so I knew my pace was about to suffer even more as I didn't want to slip and getting wet feet was inevitable.  so I just cruised thru the icy cold water and took it in.  I think had there been no wind to contend with, I would have averaged around 7:05 to 7:10 pace.  Darn!

Run:

8.38 hilly and windy miles in 1:01:36, avg. 7:21 per mile

1.71 cruiser miles in 13:17, avg. 7:47 per mile

10.09 total in 1:14:54, avg. 7:25

AM

Chiller to US 189 and part of the dinner time loop.  Came up about .05 miles short of 8 so went thru the parking lot a little.  Did a light workout after my run.

Run:

8 in 1:00:25, avg. 7:33 per mile.

Strength:

12 pull-ups and some light core.

PM

1.5 hour hike at Dutch Hollow with Griffin. He loves the snow!

PM

Was gonna ride this morning, but received multiple texts that the resort was overwhelmed with tourists here for President's day.  So just stretched a little and then took the wife to see "the King's Speech"  It was a pretty quailty fllick and I highly recommend it.  Great acting and I like that it's based on a true story.  Anyway, decided to burn off all the popcorn I had eaten, so did US 189 out & back with part of the dinner time loop to make it a full 8.  Legs felt a little dead, but tried to keep the pace a little faster than usual.  Did some extra after my run.

Run:

8 miles in 58:28, avg. 7:18 per mile.

Drills:

2 sets of butt-kicks, high-knees, carioca, and stiff-leg

Strength:

30 push-ups, planks, side-planks, sumo squat and tree pose

Restin up today.  It's supposed to snow quite a bit this week, so may back off the running mileage and add in more cross training.

AM

Had to wait a little to run for it warm up this morning...no more frostbite!  Luckily my work is cool and let me come in late.  Still pretty cold thru the first hour, but not too bad thanks to good layering.  A few ice patches and more traffic than I'm used to, but overall happy to run this distance and fell like I was just cruisin.

Run:

16.13 in 2:03:07, avg. 7:37 per mile.

AM

Griffin loop with Griffin and dinner time loop counter clockwise.  Legs felt pretty heavy, otherwise was a nice run.  Strength after my run.

Run:

2 with Griffin,no watch

4.20 solo in 32:23, avg. 7:42 per mile.  Avg. HR was 153

Strength:

30 push-ups, planks, side-planks, bird-dog, and chair

PM

Griffin loop and a little extra.  Added .10 to the run because I forgot to pick-up his poop bag.  I'm not the type of guy that let's his dog crap in other people's yard.

Run:

3.1 miles with Griffin, no watch

AM

 windy this morning, but no snow yet.  some strength after my run.

Run:

2 with Griffin, no watch

4.20 solo in 32:08, avg. 7:39 per mile.  Avg. HR was 154.

Strength:

15 pull-ups, core, and leg extensions.

PM

Second run outside of work.  Just barely missed the snow. :)

Run:

3.67 in 28:01, avg. 7:38 per mile.

NOON

Snowed a lot so hit the gym during lunch.  Legs felt really heavy and my stomach's kind of messed up, but did ok.  Did some strength and drills after.

Run:

1.10 to the gym,

2 - warm-up,

8 x 400m @ 88 second per lap w/ 400m rest

2 cool-down w/ drills

1.10 back to the office

Strength:

30 push-ups, 2 x 10 running pose, deep squats

Drills:

2 sets of butt-kicks, high-knees, carioca, backwards running

AM

Snowy and slushy today, but at least I could still run outside.  Ran the dinner time loop with 2 extra laps around the block. 

Run:

8 miles, no watch

PM

Out pretty late last night, so decided to wait for the sun to come out and warm things up.  Today is the first day this ear that I didn't ahve to run with a beanie!  Ran US 40 via River rd. out & back.  Felt kinda crappy, but things picked up towards the end.  Didn't get my splits for the last few miles, but was definitely giving an honest effort.

Run:

9.97 in 1:12:56, avg. 7:19 per mile.

Just stretchin.