"A Hefty Hunk Of Steamin Junk"

Today was Harry Davis Hill day. I always love this one because it kicks my butt every week. My legs seem like they are strong enough but my lungs have a hard time keeping up with the steep grade which is around 8% to 10%, just brutal. I usually run it around a 10:00 mile and that is usually fast or a good day for me when I can keep it at that pace. I did a warm up mile of 8:22, followed by, 8:29 at the start of mile 3 is at the base of HDH, my split there was 10:04, and then followed by an 8:37. I did 2 miles at Marathon Goal Pace, 7:37, and then 7:26,  my 7th mile split was a cool down at 8:22 for a total of 59:06. All in all I felt really well I just wish I could get my lungs to keep up with the faster pace but I am just not there yet I try to do speed work once a week and then hill work as well once a week I don't know if I can handle any more speed work and then recover in time for the next days run. I don't know what the general rule is so if anyone reads this I would like to have your in-put.

I also did 35 minutes of lower body weight training with the bowflex and some core training with that. Tomorrow will be a recovery run and I think I will need it, I had a good workout today.

Recovery day today. My goal was to keep it around an 8:30 pace per mile throughout the whole run. I ended up with an 8:17 average pace and it felt really comfortable, my route had a couple of small hills but nothing of real difficulty. My splits went as follows; 8:22,8:26,8:33,8:20,8:06 I don't know what happened on that one, and then 8:19, and finished up with an 8 :17 total time was 58:29. I was surprised at how comfortable the pace felt especially after yesterday's hard workout, I also did some strength training yesterday on my legs, so I was really surprised at the amount of strength that I had left in my legs.

Finished with 40 minutes of upper body weight training on my bowflex, I am going to try a longer run tomorrow maybe 10 miles. I want to see how well my legs hold up and I would like to try a double digit run for a change which I haven't done since the St. George Marathon, so we will see how I am feeling after tomorrow.

What a beautiful bright moon this early brisk mourning the smog is gone for a few days, yahoo, it was just cool to see that moon. I wanted to do a 10 miler today but my legs where not there, so I decided that the next few weeks I would add an extra mile each week to my saturday run so I can extend it each week and make it a longer run. I plan on keeping my weekly mileage at 7 miles per day for the next little bit while I am increasing my long run each week on saturday. My splits went as follows; 8:25,8:15,8:32,8:21,8:11,8:32,8:44 my legs were getting tired at this point, last mile, 8:38 total time was 1:07:43 . My average pace was 8:29 which is about  one minute off what my marathon goal pace is.  I forgot my Gu so that might be why I lost my legs towards the end or maybe I was just tired from the week, but I felt like I had a good workout this week and I accomplished alot.

No weights today. See ya Monday, go Colts.

What a beautiful mourning for a run. The moon was out in full and it shone bright like a noon day sun, alot warmer today to0,  which is always a plus. I tried to do some speed work this mourning, I didn't quite meet my goal but I have another day this week I can get to where I want to be. I usually like a couple of miles at my projected marathon goal pace I hit one of those and the other one wasn't far off, I feel a little under the weather today so maybe that had something to do with it. My splits went as follows; 8:12, 8:16, 8:24, 8:03,7:45, 8:23, 7:29 with an average pace of 8:05, total time was 56:37 so not real great but not real bad either. I feel like I am getting a sore throat so I might be coming down with something or I might be a little tired from all the training, who knows.

I also did 35 minutes of upper body weight training on my bowflex,,I have a recovery run for tomorrow scheduled so we will see how that goes. Happy running to all.

Last night I got hit with a major head cold and a touch of the flu, I am not feeling good, so no running today. I will see how I feel in the mourning tomorrow and go from there, my whole body has no strength and I feel like someone has been beating with a bat. I hate kidding sick, hopefully I will feel like running in the mourning.

I decided when I got home today from work that I needed to go out and  complete my run even though I felt like crap, I just remembered my brother last year going through radiationfor cancer and I thought a little head cold is no reason to not follow through with my workout. Today was a recovery run and splits went as follows: 9:08, 8:20, 8:17, 8:11, 8:24, 8:19, 8:18, total time was 59:03 with an average pace of 8:28. My legs felt like marshmellows when I got done but my spirits were up for following through, I will probably pay for it tomorrow though.

I also did 30 minutes of weight training on my lower body and some core training as well. I do feel better cold wise but I feel pretty run down, I hope I can recover fast enough for tomorrow mournings run.

I did another recovery run today. Head cold is still pretty brutal, it has really zapped my energy in every aspect. My goal was to keep my pace at about a minute off my marathon goal pace, but I struggled.

My splits went as follows; 8:33, 8:41, 8:58, 8:34, 8:28, 8:46, 8:26 I then did a cool down of about a quarter mile total time was  1:00:33 for an average pace of 8:39.  I am really tired and worn out, pretty weak.  I wanted to do one more speed workout this week but I don't know if I have it in me, I might just have to take it easy the rest of the week or until I feel like I am getting better and getting my strength back. I will see what tomorrow brings hopefully I can get some rest tonight and get to feeling better. I think the run I did late in the afternoon yeasteday helped zapped my legs I don't think I had enough recovery time for this run this mourning's run.

I also did 25 minutes of very light upper body weight training.

I must be really sick because my legs where gone from the first step forward this mourning, my whole body is just gone. I don't know if I should take tomorrow off or not. No strength training today, Harry Davis Hill kicked my butt hard today, I felt like I was in quicksand the whole way up , the wind was in my face it was amazing that I was able to finish at all. For the first time I almost walked home it was the worst run I have had in a while.

My splits went as follows, 8:35, 8:57, 10:52, 9:46, 8:15 this split was all down hill and the wind was at my back, 8:59, 9:29 for a total time of 1:04:57 average pace was a dismal 9:16. I know I am sick and I can't read to much into this run but the competitive side makes me want to throw-up, I will see how I am feeling tomorrow before I decide if I am going to run or not. I don't know if running like this, when I am sick, if it is doing more harm than good, see ya tomorrow.

I ran later today, at about mile 2.5 I ran into my brother Curtis so I hooked up with him and we ran a few miles together. It was pretty fun running with him for awhile we haven't done that in long while.I felt good through much of the run today, I still don't feel 100% but I hope I am on the way back to being healthy. My splits went as follows; 7:53, 7:53, 8:05, 9:31, 8:46, 8:13, 7:49, 8:00, 8:17 total time was 1:16:36 average pace was 8:15, with a quarter mile cool down. Miles 4,5,&6 I ran with my brother with a little hill work in them but they where fun, I also did 20 minutes of lower body weight training and core training.

see ya Monday.

kayano 13

It was another nice mourning, pretty warm compared to what we have had so far this year. I was trying to do some speed work today but it wasn't that great, I just couldn't get my legs going. My splits went as follows; 8:14, 8:08, 8:30 with a mild hill in it,  then an 8:10, 7:44, 8:17, and then finished up with a 7:53. I usually like to have 3 miles at marathon goal pace which is around 7:30 range, but I just couldn't get my legs going. Total time was 57:03 with an average pace of  8:08, with a quarter mile cool down. I will try again on Wednesday for another speed day to see if I can get my time down a little bit, I don't know I still might be a little sick from last week I still don't feel 100%. Hopefully I will get stronger as the week goes along, I also did 40 minutes of upper body weight training.

Asics 2120

I did a recovery run today, and on my last mile I injured my right calf. It felt like It was cramping up on me, it is very sore. My splits went as follows; 8:29, 8:24, 8:30, 8:17, 8:28, 8:53 with a slight hill, 9:22 this is when my calf cramped up on me and it really slowed me down. Average pace was 8:38 which is about a minute off my Marathon goal pace which is okay, total time 1:00:33. I will have to see how well my calf recovers for tomorrows run, hopefully it will,  it is pretty sore.

I also did a little core training, very light though.

No milage today I have a strained calf and I cannot run.

I was only able to go 5.12 miles today,  my calf is still bothering me. Very painful. I went real slow, just a mild jogged. Total time was 47:48 and my splits went as follows; 8:40, 9:11, 9:50, 9:37, 9:19, .12 in 1:07. I also did 20 minutes on the eliptical glider and 35 minutes of lower body strength training and core training.

I will see how my calf feels tomorrow and go from there, this is very disappointing. I hate having these knid of set backs it really brings me down.

No running today. My calf is still bad so I did 60 minutes of strength training upper body only and core strength training, I also included some major stretching in that 60 minutes, mainly my calfs and hamsrtings and quads. I will see how my calf is doing in the mourning to see if  I can make it go. This is very dissappointing, I am glad I am not trianing for something or then I would be really depressed.

I decided to try out my calf to see how it would handle things if I ran, I took it mile by mile with a max of 6 miles. It was sore throughout the run but I was able to complete it and my splits were alright. They went as follows; 8:07, 8:11, 8:02, 8:05, 7:51, 8:01 for a total of 48:24 my average pace was 8:03 which was really surprising. I will take Sunday off as usual and hopefully I will be able to do my regular 7 mile run on Monday with minimal pain and go from there.

I also did 30 minutes of lower body weight training, and I also did some calf stretching to help strengthen the calfs for the future so I can stay away from these nagging injury's.

See ya Monday.

I did 60 minutes on my eliptical glider which is about 7 miles on the road. I had 12 inches of snow and no way to run this mourning, hopefully the roads will be somewhat plowed tomorrow so I can go out,  but who knows. I also did 30 minutes of upper body weight training and some core training with that, my calf actually feels pretty good today so we will see what tomorrow brings and go from there.

Winter is back folks, so enjoy.

Recovery run today; my right calf was feeling so good today until I had 1/2 mile left and then I felt it starting to nott up on me again, not as bad as last week which is a good sign. I will evaluate during the day today and see how it recovers. My splits went as follows; 8:13, 8:23, 8:35, 8:25, 8:29, 8:21, 8:14, for a total time of 58:46 and an average pace of  8:23/mi, which is about a minute of my marathon goal pace. The roads where pretty icy so I had to take it easy in some spots which was okay where it was a recovery run.

I also strength trained on my lower body and did some core training, for about 30 minutes and some extra stretching on my calfs. It was good to be out on the road again, I hope it continues to warm up and run into to spring this next month.

I am still nursing my right calf so I took it kind of easy again today. I tried not to push it and I just tried to keep an even pace, my splits went as follows; 8:27, 8:23, 8:21, 8:07 this mile was a tempo run, and then 8:24, 8:38, 8:38, total time was 59:06 with an average pace of 8:26. My legs felt a little sluggish the last 2 miles and I just couldn't keep them going, I am trying to stay patient. I hope tomorrow I will have my legs back some what, but we will see what tomorrow beings and go from there.

I also did 30 minutes of upper body weight training, no core training today, I am taking a day off from that, but I will resume tomorrow.

I had something really wierd happen today. I started out not feeling very good leg wise this mourning and as I got to my turn-a-round to head home my legs gave out on me. I ran/walked the rest of the way home, mostly walked. Has anyone ever had this happen to them before? If anyone reads this let me know. I feel fine other than I am a little tired today . I am not going to list my splits, because its pretty much meaningless. I've never had this happen to me before, really wired.

I will see how tomorrow goes.

On the advice of Sasha I did 5 miles at an easy pace 2 warm up and then 3 as a cool down, and then 2 miles at marathon goal pace. I felt really good today, I felt like I could do 3 miles at the faster pace but decided not to push it. I had a hard time holding back on the slower miles, Sasha wanted me to do a 9:00 pace on those miles but I could not go that slow, I was able to do it on one of the miles but the rest where around 8:45. My splits went as follows; 8:45, 9:04, 7:28, 7:24, 8:45, 8:47, 8:44 total time was 59:00 with an average pace of 8:26. I am still figthing a calf strain and my right butt mustle feels like it has a nott in it like my calf so that hasn't been real fun. I also finished up with 45 minutes of upper and lower body weight training and core training.

I felt good today,  thursday was really bad,  but today It was a good day. I pray for more of these in the future, see ya on Monday.

I am still taking it easy, tried to keep the splits around a 9:00 mile on the advise from Sasha. Roads where really slick so it was easier to go slower today than last week, I felt pretty good today my legs seem to be getting thier strength back, but I am still not going to push it. My splits went as follows; 8:53, 8:47, 8:46, 8:37, 8:52, 9:09, 8:53 total time was 1:02:02 with an average pace of 8:51.

I also did 30 minutes of upper body workout on the weights, no leg work today.

I slowed down again today. I kept it around a 9:00 mile, I was out about an hour, I forgot to wair my Garman so I have no splits but total time was about the same as yesterday maybe a little less. I hope there is not to much snow after today so I can run in the mourning again.

No strength training today.

My legs where still alittle tired from yesterday's workout so I only did one mile at marathon pace as opposed to two. I started off faster than I wanted so then I tried to slow down as close to a nine minute mile as I could. It was alot colder today than it was yesterday and Monday so I had a hard time getting loose, my splits went as follows; 8:20, 8:43, 7:16, 8:42, 8:41, 8:48, 8:35 total time was 59:12 with an average pace of 8:27. Two of the miles were to fast, mile one which was a warm up, and mile seven which was a cool down the rest seem to be slower but it is hard to get my legs to go that slow (a nine minute mile). Tomorrow I am going to try harder as it will be a recovery run, so I am really going to try and get my splits around the nine minute mark for all seven.

I also did some upper body weight training and some core training for 40 minutes, tomorrow I hope to do some leg training but I will see how the run goes first.

See ya tomorrow.