Live till you die

Gonna switch up the running schedule and legs were kinda feelin it today, so just hung out.

AM  

Had to get my run n early this morning, and unfortunately it ws very dark thanks to daylight savings. :(   Did some speedwork which went ok, but tweaked the inside of my right ankle a bit.  I'm walking fine, so hopefully it will go away soon.

Run:

2 with Griffin, no watch

.49 to the trail,

2 x .12 miles @ 5:20 pace w/ 1:45 recovery,

2 x .25 @ 5:40 pace w/ 1:45 recovery,

2 x .28 @ 6:00 pace w/ 1:45 recovery (these were supposed to be .50 miles, but it was so dark I couldn't see the ground and it thru me off),

2 x .50 @ 6:00 pace w/ 1:45 recovery(Made myself run these even without being able to see the ground)

2 x .25 @ 5:40 pace w/ 1:45 recovery,

2x .12 miles @ 5:15 pace w/ 1:45 recovery,

2.37 cool down

PM

X train:

Stationary bike for 30:00.  Avg. HR was 116

AM

Very nice lazy morning.  My ankle felt good while running, but a little agitated afterwards.  Will probably adjust the plan for tomorrows run to make sure this doesn't turn into something serious.

Run:

2 with Griffin on his loop, no watch,

4.20 solo on the dinner time loop in 32:31, avg. 7:44 per mile.  Avg. HR was 155

Strength:

30 push-ups, planks, side-planks, bird-dog, tree, chair w/ calf raises.

PM

X train:

Stationary bike for 30:00.  Avg. HR was 122

AM

Perfect morning to run!  Low 40's and cloudy made for good temps to keep the pace upbeat.  Did the Wasatch State park loop with 2 extra miles to make it 10+.  Did a fast mile @ mile 5, which felt quick and relaxed.  Kept the pace at sub 7:00 for the last mile as well.

I did today's run instead of a tempo because of how my ankle felt after Monday's run.  I also ran in my Tangents for some support instead of my Kinvara's as I suspect the fast running in a neutral shoe is the main reason for my ankle pain.  Ankle felt great the whole run and afterwards.  hopefully that the end of that. : )

Run:

10.28 in 1:15:22, avg. 7:20 per mile.  Did mile 6 in 6:12....felt great!

AM

Did some strength before running today, because I had to drop my truck off at Ken Garff collision repair, so ran to work from there.  Stopped at a hill halfway for some hill sprints and drills, then continued on.  Streets were nice and slippery today.

Strength:

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

Run:

2.67 warm-up,

2 sets of butt-kicks, high-knees, carioca, and backwards running.  4 sets of hill sprints,

2.56 cool-down

PM

Ran back to the car shop from work.  My door is fixed...hooray!

Run:

5 miles to the shop, no watch.

AM

Wow, what a great run today when I thought it was gonna be a total dud.  I didn't eat enough yesterday, got a poor nights sleep, and had stomach issues this morning.  Kept the pace slow for the first 2 miles, then I had an emergency pit stop...ahh that's better!  After that things felt good, and then great!  I did the US 40 loop with 2 miles of the dinner time loop, and was able to keep the pace sub 7:00 the last 7.38 miles of the run.  I think part of this is from the hill sprints I have been doing over the last 3 weeks.  I only do 4 short reps all out, but the next day my legs feel strong!  I think these are now a permanent part of my running routine. 

Run:

5.30 miles avg. 7:41 pace,

then 7.38 miles avg. 6:56 per mile.

Total of 12.68 in 1:31:56, avg. 7:15 per mile.

2 miles with Griffin for a cool-down

2 hour hike with Griffin at Dutch Hollow.  That's about it today.