"A Hefty Hunk Of Steamin Junk"

I had to really take it slow today. The roads were slick and I had a head wind, I did alittle better at keeping it slower today, my average pace was 8:53 which is alot slower for a recovery run than what I am use to. My splits went as follows; 9:05, 9:15, 9:11, 8:36 this mile had some pretty good hills in it so I pushed it a bit, next, 8:12 this had some down hill in it, followed by 9:07, 8:42 to finish up the run. All in all I felt okay, starting out my legs where pretty tired but I liked how I had some push in my legs in the middle of the run it brings me hope for the future. Tomorrow I am hoping to do some more speed work, but I will see how my legs are doing, total time was 1:02:13.

I also did some leg weight training and core training for about 35 minutes.

See ya tomorrow.

My Garmin toy wasn't working right this mourning and I didn't notice it until I was two miles into my run. I re-set it at about the point that I was to start my two speed miles, I know my first mile was 8:40 but then I noticed that the total time was 16:00, so I knew there was something wrong.  I think my second mile was around 9:00 best that I can tell,  my other splits went as follows; 7:25, 7:31, 9:02, 8:38, 8:50 total time for those five splits was 41:29 with an average pace of  8:18. I felt really good for the most part, I had some wind in face for the last 4 miles so that was a challange but I felt like my legs handled it really well. I will do a recovery run tomorrow, I am thinking about going a little longer to see how I handle the longer run.

I also did 30 minutes of upper body weight training, and some core training,  see ya tomorrow.

Boy it felt like January out there this mourning. I could not get my legs loosened today, but that was okay becuase it was suppose to be a recovery run today anyway.  I am still trying to take it easy, I tried to keep it around the 9:00 mark but It was hard so I just kept it nice and comfortable, my  legs were tired. My splits went as follows; 8:33, which was to fast so on the next one I tried to slow down, 8:51, 8:56, 8:45, 8:41, 8:58, 8:44, total time was 1:01:32  with an average pace of 8:47. I will be doing some speed work on Monday, no strength training today I have a baptism to go to, maybe later tonight if I can find some time.

See ya on Monday.

Speed work today and I felt pretty good for a change, I don't know how I will feel tomorrow but we will see. My splits went as follows; 8:24, 8:36, 7:08, 7:18, 8:44, 8:29, 8:28, total time was, 57:13 with an average pace of 8:10. On the 7:08 mile I felt in control but then the next one I had to slow down just a touch but all the rest I felt like I was in control and not over doing it, I wish I had a heart rate monitor to watch my heart rate to see if I am over doing it. I felt pretty winded after the first hard mile but then on the second one I felt a lttle better I think because I slowed just a hair. I also did 35minutes of upper body weight training and a little core training. Tomorrow I will be doing a recovery run to see how my  legs handled today's workout.

See ya tomorrow.

Recovery run today, my legs seemed alright but I really tried to take it slow and easy. I did kind of speed up in the middle for 1 mile but it wasn't real fast about an 8:20 pace. I had some hills in this run not real long but some good up and downs, tomorrow I will try and tackle Harry Davis Hill which I haven't done for about two weeks.

My splits went as follows; 8:43, 8:49, 8:56, 8:21, 8:41, 8:53, 8:56 total time was, 1:01:25 with an average pace of 8:46. Those last two miles I really tried to slow it down and take it easy. I also did some strength training on my lower body and my core area, about 30 minutes. For the most part my legs felt like they recovered alright from yesterdays run, they were getting alittle tired towards the end but I think that is to be expected. My goal is to keep my mileage about the same for the next couple of weeks and then maybe bump it up a mile a day to eight and see how I do, I would like to see if I can get my mileage to fifty miles a week by the end of spring, but we will see.

See ya tomorrow, I am so looking forward to taking on Harry Davis Hill.

It was Harry Davis Hill day. I took it pretty easy but I was surprised at how well my legs felt going up, they were tight but they felt strong. After reaching the summitt I turned around and ran back down which is good down hill training along with the uphill. My splits went as follows; 8:46, 9:09, 10:19, 9:03, all down hill for this next one, 7:31, 8:27, 8:41 total time was 1:02:18 with an average pace of 8:54. I felt really good throughout the run I had a real good rythum for the most part, I also did the standard weight training on the upper body very light today only one set of each exersize. I plan on doing a recovery run tomorrow to get ready for another speed run on Friday. I am hoping for the snow to clear over here in Salem so I can go to the track and do some serious speed work, maybe next week.

(Asics 45)

See Ya Tomorrow.

Did a recovery run today, for most of the run I took it pretty easy. I tried my new Garmin heart rate monitor which was kind of fun, it said my average heart rate was 142, and  max out at 162. I don't know how accurate it is but it was kind of fun seeing the data as I ran. My splits went as follows; 9:04, 9:02, 8:56, 8:42, 8:58, 7:47, 8:35. After my fifth mile my legs were feeling really sluggish, instead of slowing down I picked up my pace and tried to work on my stride and much to my surprise my legs actully felt stronger and then for my last mile I slowed down and my legs felt strong through the rest of the run. That was really wierd, but fun. My max heart rate when I speed up on that 6th mile hovered around 160 and then when I slowed down it was around 149-150. My max heart rate I think is 183 being 43 years old and using the formula on the Runners World web Site to figure it out. Average pace was 8:44 with a total time of 1:01:09, no strength training today, will resume tomorrow.

Nirvana 3 (14)

See Ya Then.

Standard speed and tempo run today, I decided to try and see if  I could brake the 7:00 mile marker and I was shocked that I was able to do it. Now mind you it wasn't on a track but I know it was with in 2 to 3 seconds of what it said on my gps, my heart rate was maxing out during that split at about 167hr I don't know how accurate it was but I felt like I should have been at my max HR  which is 183 but I didn't even come close. After that I backed back down to my marathon goal pace which was more comfortable, I don't know if I can run fast enough to get my heart rate up to 183 according to the Garmin 305. Tomorrow I will try placing the sencer on my back to see if it reads any differently, for the last few days it has read the same so it is either working right or it not. My splits went as follows; 8:38, 8:37, 6:42, 7:27, 8:44, 8:35, 8:24 my total time was 57:10 with an average pace of  8:10.  I could never even come close in high school to braking the 9:00 mile, and no I can to that  with out much trouble, so I am improving. Not much strength training today as I have a golf match with my buddy's and I don't want to be to wore out. I did 60 push-ups examble; sets of 20, 20, 10, & 10 and then 100 crunches on the rubber ball and then a 100 holding the ball with my legs lying on the ground.

Tomorrow I am going to try and go a little longer but alot slower, maybe 10 miles depending on how I recover from today's run.

See Ya Then.

Kayano 13 (52)

My legs were wiped out today, it must of been from walking 18 holes of golf yesterday and then my hard workout on top of that. I average a 9:24 pace just a nice jog I took it real easy. My splits went as follows; 9:21, 9:13, 9:40, 9:24, 9:09, 9:25, 9:36 total time was 1:05:53. The average pace is two minutes slower than my marathon goal pace, I just listened to my body today and it said go slow so I did, I didn't like it but I did. My average heart rate was,  125 maxing out at around 150 which involved some hills. 

See you on Monday

Wave Nirvana 3 (21)

I felt really good today so I decided to push it.  My goal was to do 3 miles under eight minutes and with one of those under seven minutes. My splits went as follows; 8:10, 6:57, 8:39 (very steep hill) 7:13, 8:11, 7:17, 7:57.  My total time for the seven miles was a new personal best, 54:29 with an avereage pace of 7:47 which is about ten seconds off my marathon goal pace. My average HR was 1:53 with a max of 166,  I will do a recovery run tomorrow and then I hope to do another tempo workout later in the week with some hill work. I am really happy with today's run my goal is to get my splits so they are all below eight minutes sometime in the future, I am slowly working towards that.

See ya tomorrow.

K-13

My legs were wiped out today. I had such a great workout yesterday but today I could not get my legs to cooperate, and its not like thier stiff or anything just really fatigued. My average pace was a 9:24 per mile, but I had one that was 10:12, it feels like I have hit the wall but to walk around I wouldn't know it because I feel fine that way, this is just wierd. Can someone explain this to me because it is frustrating. I don't know if I am hydrating enough or what, yesterday was a hard workout and I understand that today was a recovery run but it felt worse than a recovery run, should I be concerned. No strength training today as I was wiped out.

See ya tomorrow.

Wave Rider 3

I took a couple of days off to recharge my running batteries and to gain some perspective. I felt really good this mourning my legs felt good and strong so I decided to go with a speed workout and see what they will do. My splits went as follows; 8:13, 8:13, 7:17, 7:57, 8:42, 8:00, 8:20. My average pace was 8:06 with a total time of 56:47. My last mile felt comfortable and in control, it was a cool down and it felt easy. The middle miles felt in control but I tryed not to push it to hard on these, just enough to get my heart rate up which peaked out at around 163. My legs felt alittle heavy towards the end, but they felt like they had strength in them still, so that is a good sign.

My average Heart Rate was 1:48 and I did some core strength training with 70 push-ups and 200 crunches all down in sets. My goal tomorrow will be to do a longer run of 10 miles or more, but I will have to see how my legs feel and go from there.

See ya tomorrow.

wave rider3

What a beautiful day for a run, today was a recovery run so I tried to take it easy on Sasha's advise and try and hold it around a nine minute mile. It was perfect this mourning, ran in shorts and it was comfortable. I decided to try a longer run today since I haven't run a double digit run for awhile.  I started out nice and easy just trying to get loosened up. The course I went on today is a fun one, it has lots of little hills and ups and downs in it. The last two miles I worked on mechanics and my stride, I tried to just get everthing working together and I was surprised to see how easy it was. I thought I was tired but the last two splits were the fastest with hardly any effort, I don't do enough of that, working on my form to get maximum use from forming a rythum that seems effortless. My splits went as follows; 8:55, 9:00, 8:47, 8:54, 8:59, 8:44, 8:52, 8:52, 8:10, 8:17. Total time was 1:27:38 with an average pace of 8:46. I also walked 18 holes of golf at hobblecreek golf course today in Springville, and it is pretty hilly, so between that and my run I had a good productive workout.

Heart rate average;142

See ya on Monday

Another beautiful mourning for a run, I am loving this weather. I was planning on increasing my mileage this week but I think I will wait and see how the next few day's go. Standard 2 mile tempo run with 2 miles at marathon pace or close to that, I have this one stretch of road on this course that I alway's seem to get ran off the road by a stupid unattentive motorist. I am going to have to find another less busy road. My splits went as follows; warm up of 8:50, 8:45, then tempo at 7:54 & 7:32 which is some what slower than last week my legs were not feeling real great today. Then I did three cool down miles of  9:06, 9:07, 8:36,  total time was 59:54 with an average pace of 8:33. My Heart Rate maxed out at 152 on mile 4,  with an average of 143 for the run.

I checked my heart rate when I woke up this mourning and it was at 60 beats per minute which seems kind of high for a guy who is in decent shape and is not over weight. My weight is 163 pounds at 6.0" feet tall. I don't know if this should be a concern or not,  It seems it should be around 40 or 50 not 60 beats per minute, should I be concerned... I don't know. I will check it tomorrow to see if there is a difference.

Mave Rider 3

Another beautiful mourning for a run, we are getting spoiled. I had a very nice recovery run today and I even increased my mileage by a mile for a total of eight. This course that I run has some real small hills in it, just small enough to get the blood pumping and the legs moving. About half the miles have hills and the other half is pretty much flat which makes it good for recovery after the smaller hills. My splits went as follows; 8:31(HR146), 8:50(141), 8:55(146), 8:49(145), 8:28(145), 8:46(143), 8:59(139), 8:42(141). Total time was 1:10:10 with an average pace of  8:45, mile 5 I was really happy with,  it had alot of hilly parts in it and I was able to pick the pace up alittle bit so that was cool. Tomorrow I want to do Harry Davis Hill but that will depend on the weather as it is suppose to be bad with possible snow, so I will have to see.

I also did 30miuntes of lower body wieght training with some core training mixed in. I also did 65 push-ups alternating between sets with crunches totalling 200 on the rubber ball.

See Ya Tomorrow

Asic GT2120

I wasn't able to run this mourning, the wind and rain where almost unbearable. So I ran when I got home from work, and it was comfortable. I decided to try and do a tempo run, my goal was to try and keep my average pace around the 8:15 to 8:30 per mile range. My splits went as follows; 7:55(HR141) 8:18(149), 8:12(148), 8:28(149), 8:03(147), 8:19(150), 8:22(151), 8:22(146). My total time was 1:06:07 and my average pace was 8:15 with an average HR of 147, my heart rate monitor said  my max heart rate was 158, which was when I was coming up a small hill on mile 7. All in all my legs felt really good they were alittle sluggish towards the end, but I think that had to do with the extra mile I am doing this week per day.

I might be a little tired tomorrow mourning because of the short turn around from this afternoon to tomorrow mourning, but I will see how my legs hold up in the mourning.

Asic Kayano 13

See ya tomorrow

My poor legs where wiped out from last nights run, I did not have enough time for them to recover. So today I just did a nice slow jog trying to keep things easy, like Sasha says it is okay to go slow, well I did go slow today. My splits went as follows; 9:02(153), 8:58(139), 9:17(141), 9:23(139), 9:15(134), 9:17(135), 9:10(136), 9:01(139). My total time was 1:13:30 with an average pace of  9:11, my legs are pretty tired. At least I get a 24 hour recovery unlike yesterday to today, which was under 10 hours for my legs to recover. I also did 80 push-ups and 200 crunches all done in sets. No strength training on my legs as I feel they have been worked enough in the last 12 hours, maybe Saturday I will work them harder.

See Ya Tomorrow.

Wave Rider 3

Today I felt alot better than yesterday, my legs seemed to recover some what from yesterday. I tried to keep my average pace about 1 minute off my marathon goal pace, which is 7:35 to 7:40. My splits went as follows; 8:45, 8:48, 8:29, 8:35, 8:27, 8:45, 8:53, 8:27. My average pace was 8:39 for a total time of 1:09:18 my average heart rate was 139. All in all it was a great mourning for a run, a little cooler but beautiful.

Asic 2120

I was able to do a longer run today. I did 10 miles last Saturday and then 10 this Saturday and then next week I hope to up it a mile on the weekends. I am going to try and do 8 during the week and then slowly up my Saturday long run each week by a mile. My splits went as follows; 8:20, 8:16, 8:36 had some hill on that one, 8:04 with some downhill, 8:23 with some more up hill, 7:55 flat, 8:28 more hills, 8:34 even more hills, 8:47 cool down, finished with an 8:34. My Heart Rate maxed out at 151 for an average rate for the run at 144, my average pace was 8:24 which is a 1:10 off my marathon goal pace,  total time was 1:24:09. My legs felt a little sluggish towards the end but I was able to pick it up the last mile which was kind of nice. I had a great workout this week I am really proud of how I stuck with it through the whole week, I hope to do the same next. week.

Asic Kayano 13

Another beautiful day for a run, what a mourning. I did some more hill work this mourning, I really tryed to kick it up some of these hills and keep my pace clicking and I must of did it because my last mile my legs where really burning. My splits went as follows; 8:48(141), 8:29(139), 841(144) with a steep hill, 7:57(152) down hill and then steep up hill, 8:21(142) down and up hill, 8:39(145) slight up hill and then down, 7:50(149) flat, 9:13(140) cool down on total flat,  legs where pretty much done. Total time was 1:07:53 with an average pace of 8:29 and my average heart rate was at 143. Tomorrow will be a recovery run on mostly flat terrain and taking it easy. My goal is to do about the same mileage as last week with an added mile towards the end on Saturday and if the weather is good. We are suppose to get a couple of days of bad and colder weather, but we will see.

See ya tomorrow.

Wave Nirvana3

A nice easy recovery run this mourning. My goal today was to keep my pace pretty even and not go to slow or to fast, and I think I accomplished that. My splits went as follows; 8:46(133), 8:42(138), 8:51(135), 8:44(141), 8:47(131), 8:56(135), 8:37(141), 8:20(142).I felt pretty good through the whole run, and I had alittle at the end because I was able to kind of pick up the pace and it was still comfortable, I didn't feel like I was pushing extra hard. My total time was 1:09:49 with an average pace of 8:43 and my average Heart Rate was 136.

I also did 20 minutes of core training and leg strength training, I hope the weather isn't to bad in the mourning I am just getting into a pretty good groove and I don't want to lose it. We will see what tomorrow will bring.

Asic 2120

It was snowing this mourning, ah spring in utah you never know what your going to get. Snowed for most of my run, but it was comfortable. My feet got alittle wet but not bad, my splits and Heart Rate went as follows; 8:33(138), 8:01(149), 8:48(145), 8:53(145), 8:36(140), 8:27(145), 8:41(143), 8:26(148). My total time was 1:08:32 with an average pace of 8:33 and my Heart Rate was a steady 144. Mile 5 had a pretty good hill in it and I was proud of the split on that mile, I wasn't pushing it just trying to stay steady. My legs where a little sluggish from the strength training I did on them yesterday, it was either that or my Kayano 13's are feeling like bricks on my feet. Tomorrow will be mostly run on flat terrian and trying to work on my speed, that is depending on how my legs are feeling.

No strength training today.

Kayano 13

I slept in this mourning so I ran in the afternoon. My legs were sluggish to say the least. My total time was 1:09:30 with an average pace of  8:37 average heart rate was 146 it peaked at 160 which happened when I was going up a little hill on mile 6. I am sure that my legs will feel alot sluggish in the mourning because of the short turn around but I will take it easy and make the best of it. My splits went as follows; 8:22, 8:39, 8:31, 8:30, 8:30, 8:32, 8:54, 8:49, I went a little slower on the last two for a cool down, my legs were tried.

Wave Nirvana 3

I took yesterday off, mainly to see how I would do without running on friday, and I felt really good with the extra day of rest. I think I might take Friday and do a smaller run like 4 to 5 miles and see how I do. I feel like with 6 day's of  hard miles I feel like I am over training, at least my body feels that way. I am going to increase my Saturday run by a mile each week until I hit 15 miles and then see how my body does. My splits went as follows; 8:16(143), 8:15(145), 8:02(146), 7:57(153), 7:35(153), 7:36(157), 7:51(156), 8:25(153), 8:28(152), 8:21(151), 8:32(149).  Total time was 1:30:16 my average pace was 8:08 and my average Heart Rate was 150. I felt like I was in control and I had good rythum throughout the whole run,  it was a good workout.

Asics 2120