"A Hefty Hunk Of Steamin Junk"

A beautiful morning run today along salem canal road and my legs were feeling very tired and wanted to go slow so I let them. My plan for this month is to do 6 miles a day during the week except Friday's and then a longer run on Saturday's and then I will continue the elliptical as well. Average pace was 9:17 with my HR average at 138 total time was 56:22, and then I only had time for 12 minutes on the elliptical. I will need to get up a bit early on Monday's and Wednesday's or I want have enough time to do my strength training, I then did my strength training and some push-ups. I want to go to the track this week and do some speed work, maybe tomorrow or Wednesday, I will have to see how the old legs are recovering;-)

See ya tomorrow.

I headed out towards Mini GU corner and the plan this morning was to do 3@400 meter repeats with a 400 cool down between each repeat. My legs were not feeling real good from the start but I got through it, I warmed up with 1.5 miles and then started my first repeat and they went like this; 1-1:39(6:38) way to fast, 2-1:43(6:54) a little better, 3-1:46(7:04) more like it, my HR was like this 154, 149, 154, I felt like I was breathing way harder than that but who knows. I didn't feel real good on the way back my legs were totally dead, but they were dead from the start of the run so I don't know whats up with that. Average pace for the run was 9:08 average HR was 141, I ran really slow on the way back it felt like my legs were hitting the wall!!! I finished up on the elliptical for 20 minutes at a moderate pace, rpm was between 90 and 95. I hope my legs feel better tomorrow, because they sucked today!

See ya tomorrow.

I slept through my alarm again so it was an afternoon run today;-) I dropped my son Ethan off at soccer practice at the loaferview park and then headed out on my run, I went out towards mini GU corner and ran into my Brother and then ran with him for a few miles and I left him and headed back to the park to pick up my son. I then tacked on another mile while I was waiting for him to finish up, my legs were still tired and not real responsive and a little niggle of pain in my left groin again but not to bad. Average pace was 8:51 average HR rate was 143 total time 1:04:11, I went a little more than usual because I knew I wouldn't have enough time to do the elliptical today, we are on our way out to eat as a family... I hope my legs will feel better soon they have been dead this whole week and I don't like it, Hopefully as the week goes on they will perk up;-)

See ya tomorrow.

I ran in the early afternoon today, my son Ethan had some minor surgery on his foot so after I got him situated I went over to the office for a few minutes and then he started to call me every few minutes saying he needed something so I headed home. When I got home he was sleeping so I headed out for a run, the wind was blowing a hundred miles per hour and then it started to rain on top of that so I headed for home. I got home just in time as it really started to pour, so I jumped on  the elliptical and push it pretty hard for 40 minutes. I started with a 10 minute warm up and then I did the Contenders course for 20 minutes with resistance up to 5 and then I cooled down with another 10 minutes to round out the 40 minutes... After that I did my strength training on my upper body and then I finished up with some push-ups and some crunches on the big rubber ball, I felt pretty good with the effort but my legs on the run were still showing some serious fatigue, but oh well at least I got her done today. Average Pace for the run was very slow, 8:51 HR average was 143 total time was 29:25

Groin was a little tender at first but then loosened up, I'll see ya tomorrow.

Rest... I wanted to run today but thought I would relax and try and go longer tomorrow with fresher legs, so I'll see you then...

I slept in this morning and didn't get out until after 7 but I headed out to Osborns and then hooked up with Tom and ran a few with him and had a nice chat and then I headed back towards the house. The pace on the way out to Osborns was up beat sub 8:30 and then Tom was taking it easy so I just cruised around the riverbottoms for awhile and it felt good. Then I got a drink at Osborns and then headed for home the pace was upbeat on the way back except I hit some head wind that slowed me down on a few of the miles. When I got to mile 11 I told myself that if I could average under an 8:30 mile for the last 4 miles then I can fore go the Elliptical, so here we go; 11-8:21, 12-8:33 lost it just a titch here, 13-8:23, 14-8:10. I was tired on that last one but gave it all I had to the end, and finished pretty strong with tired legs and with still trying to get my speed back, but I'm happy with the effort. Average pace 8:35 and my average HR at 147, total time was 2:00:25. It was fun running with Tom it made those middle miles go by fast, I still have a long way to go  I'm about a minute slower than I want to be for tempo pace so I need to work on that, but I feel I'm on the right track.

See ya Monday.

A nice evening run today, I slept through my alarm and had some things to do after work so I ran after that.  I ran the Payson loop via canal road, pace was a little up beat but towards the end I slowed her down and just cruised in. Average pace was 8:43 and my HR average was 146, total time 54:20 after the run I finished up with some strength training on my upper body and some push ups, time for a shower;-) No elliptical today I just don't have the time...

See ya tomorrow.

I didn't feel real good today so I just went small. I just am not feeling the inspiration the last week or so, I need to kick myself in the butt, I'm having a hard time getting out of bed in the morning and then it takes everything I have just to get out the door in the afternoon. I'll keep at it though and just do my best... Average pace was 8:57 and my HR average was 142, total time was 39:40. No elliptical again as I have run out of time, see ya tomorrow.

Laziness....

Another glorious afternoon run today, and it was beautiful!!! I did a 2 mile warm up and then the goal was to do a 2 mile tempo and test the waters for speed, I headed out towards mini GU corner and here are my splits; 6:56(160), 7:13(161). The second mile I was trying to get it closer to a 7:30 pace but I was still a little fast, the first mile I was almost red lining, but my heart rate didn't show that I had a lot of heavy breathing though. I did take a 60 second walk between each one, so at this point I really don't know what my max HR is because both paces the HR was the same even though the second one I wasn't trying as hard, so I don't know... After the tempo I took it easy on the way home, 2 miles, average pace was 8:10 with my HR average at 150, total time was 49:24. After the run I jumped on the elliptical for 25 minutes with 20 minutes of that being at a moderate to hard pace, finished with some strength training on my upper body and some push-ups.

See ya tomorrow,

I was able to get out in the morning for a change and it was a little brisk! I ran out to Payson and back via Canal Road, kept the pace easy on the way out but on the way back I wasn't paying attention and I speed up up on the middle miles, but on the last mile I slowed her down. The middle miles were 8:16 and 8:29, average pace was 8:43 and HR average was at 149, total time was 53:20. No elliptical today, just trying to keep it easy for today. Tomorrow I don't plan doing more than 10 miles and I plan on keeping it easy too, but I will see how that goes...

See ya tomorrow.

I woke up at 6am and got my son Ethan off to a scout pow wow, and then I headed out towards Osborns and my goal today was to do at least 8 miles and and no more than 10 miles. I felt okay going out to GU corner (Osborns) and then on my way back I started to pick up the pace without even knowing. Starting with muile 5 my splits went like this; 8:23, 8:27, 8:16, 8:11, 8:03, and then finished up with a 8:16 to round out the 10. The good thing about today was I seemed to get stronger as the run went on, I know I wasn't really at MP but I think it was a pretty good tinman tempo for the last 5 and I felt I could have gone a little bit more but I needed less miles this week as I went pretty long last week. My average pace was 8:29 with my HR average at 146, total time was 1:25:49. After the run I jumped on the elliptical for 20 minutes at a moderate pace, RPM at 90 and then I finished up with some strength training on my upper body and then some push-ups. I'm pretty happy with the effort and I think I am on the right track;-) I did see my brother Curtis out today but I was pressed for time and so I didn't get a chance to run with him, but he was looking strong!

This is my 5 day of no Cherry Pepsi's and I've had no headaches at all, my plan is to cut my intake in half and see if it makes a difference in loosing a few pounds;-)

See ya tomorrow.

I ran the Payson loop this morning and man was it dark out, you just have to love the time change;-) I kept the pace easy all the way and then when I was done I did my strength training to finish up, average pace was 8:45, total time 53:16. I didn't have time for the elliptical today, but my plan is to continue with the 6 miles a day on the week days and then maybe increase to 7 miles next week, this is my 3rd week at this mileage so I am hoping I will be ready to increase next week. I will continue at alternating the long run every other week and then have a less longer run on the off week. I plan on continuing the elliptical on the easier days and then on the harder workouts take those off as not to over do it.

See ya tomorrow.

A beautiful afternoon run today and it was so nice being out there in the nice sun, it does a body and soul good! A few weeks ago my Step-son Mason threw down a challenge to me to run 1.50 in under 10 and a half minutes, he is on the high school soccer team and they had to run that to make the team. Mason did it in 9:42, which is pretty quick. I knew it would be tough to accomplish with my lack of speed training but I had to show him that I could do it! So today was the day, I headed out towards mini gu corner I warmed up with 1. 5 miles and then I went for it. I had some head wind so I knew it was going to be close and I kind of eased into it as not to over do it. I was feeling pretty good after a mile but I was struggling towards the end and my HR at the end was up over 170, so I would say that is my V02 max! I did it in 10:18 and I was pretty stoked because he wasn't giving me much of a chance!!!  I think with a little bit of training I could get it down under 10 minutes, but that remains to be seen. After the victory I just cruised home, average pace for the run was 8:00 and my HR average was 154, total time was 48:53. After the run I jumped on the elliptical for 22 minutes, no resistance and the pace was moderate. I feel really good about today and hopefully I can walk tomorrow;)

See ya later.

Another morning run under my belt and boy was it dark, it's hard to get use to... I ran the payson park loop and my legs were pretty tired from the hard workout yersterday afternoon, so the pace was slow and easy. Average pace was 9:11 with my HR average at 139, total time was 56:26. After the run I jumped on the ellipticasl for just an easy 10 minutes to loosen up the legs and then I finished up with my strength training on my upper body and some push-ups. Thats about it for today I am pressed for time so I got get going.

See ya tomorrow.

Lazy...

more lazy;(

So my goal today was to get out by 6:30 and get in a longer run but as luck would have it, it didn't happen. I was suppose to drop my son Ethan off at the church for a service project and then I was going to head out after that, but when we got to the church at 6:20 no one should up. so after waiting for another 15 minutes and no one showing up we headed home, my wife was going to drop my daughter off at the school so she could catch the bus with the track team but since I was up I told her I would do it. By the time I did that it was after 7:30 and I was out the door at 7:40, so I was not a real happy camper! Oh well now to the run, I headed out to GU corner and then down into the river bottoms to my 5 mile mark and then I headed back to Osborns and was really thursty so I fueled up... I was able to chat with Pat loss for a bit and then I headed back towards the house, I decided to run some what of a progression run beacause I new that I wouldn't have time to run as far as I wanted so here are my splits; 8:42(159), 8:39(142) not real great, 8:29(143), 8:15(152) better, 8:15(151) pathedic, 7:59(151) better... Starting to back back down now,  8:03(152), 8:12(159), 8:36(154), 8:36(152). I guess it was kind of a progression run but it wasn't the best. Average pace was 8:23 HR average was 151, total time 1:24:49...  I ran into my brother Curtis again but as I was pressed for time I didn't have time stop and chat, and I didn't want to get my butt kicked again. After the run I did my upper body strength training and then after I was done I just felt like I had to do a little more so I jumped on the elliptical for a 10 minute warm up and then I did the contenders course which progresses from 0 on the resistance up to a 5 and then it backs back down to a 2 and the it moves back up to a 5 and then back down to 0 to finish up. I finished up with a 5 minute cool down for a total of 35 minutes so I feel a little better about the workout today.

See ya Monday.

Another afternoon run today with two parts to it.  The first part I ran out to payson and then back to the house and then I had to drop my son Ethan off at soccer practice and then from there I ran  2.61 miles more which made a total of 7.61 miles. Average pace was 8:30 with my HR average at 147, total time was 1:04:35 I had one up tempo mile in the middle (8:10) so I counted that as a MP mile. I had some pain in my groin area again but it was tolerable, and some discomfort in  my left hammy but not to bad. I finished up with 10 minutes easy on the elliptical with no resistance and then my upper body weight training and some push-ups. I hope to do a morning run tomorrow but lets see if I can actually get my darn butt out of bed.

See ya tomorrow.

Finally a morning run!!! I ran out towards GU corner but stopped a half mile short as this is my 3.5 miles from the house so that was my turn around point. I kept the pace nice and easy, my legs were still feeling the affects of the workout from yesterday afternoon so I kept her nice and easy. Average pace was 9:00 with my HR average at 142, total time was 1:03:49, I was able to pick it up the last half mile and finish strong. After the run I jumped on the elliptical for an easy 20 minutes with no resistance and then I finished up with some stretching and some core work out, that's about it for today I feel good about getting up and getting it all done in the morning it always seems to make the day go better.

See ya tomorrow.

Another beautifaul afternoon run today. Ya, thats right I couldn't get my lazy butt out of bed again. I ran loafer canyon road up to the mailboxes and then down to Harrys Hill and then back home, I tried not to push it on the downhill sections but kept the pace at 7:30, the splits were; 7:30, and 7:28 more flat than downhill on this one. Average pace was 8:23 with my HR average at 151, total time 59:51. This is a very solid hill work out half is up hill and then half is downhill and I think I will reverse the direction next week and go up Harry's hill first and then finish down loafer canyon to canal road and then home, I think it will be slower that direction. After the run I jumped on the elliptical for a solid 15 minutes no resistance and then my upper body strength training and some push-ups. I have to do a morning run tomorrow, to much going on in the afternoon.

See ya then.

I got my butt out of bed for a change and headed out towards GU corner but did the standard stop a half mile short and then head back to the house. Legs felt good and I kept the pace easy and had some pretty good strength towards the end of the run which was really cool, its the best I've felt in a long time. Average pace was 8:54 with my HR average at 146, Total time was 1:03:17. After the run I jumped on the elliptical for 20 minutes and kept the pace moderate after that I stretched and did some crunches on the big rubber ball.

On a side note I had to have a chunk of my face removed a couple of days ago and they are checking for cancer, it shouldn't be a big deal but there is always that uneasiness. My brother had a similar thing removed and had to have some radiation but mine was a little different, and I had my blood checked about a year ago and everything was fine.  But again there is still some uneasiness, if you know what I mean;)

I had a great run today and I will have a lighter day tomorrow so I will see ya then.

Later.

Rest...

I ran out to the river bottoms via canal road and the pace was up beat, after hitting my 5 mile mark I ran into Tyler and we chatted for minute and then he went up around the golf course, I tried to stay with him but after about 20 yards I was done;) I did keep a gap and it felt like he was pulling me along that little two mile loop I had splits of 7:48 and 7:52. After that I headed back to GU corner and fueled up and ran into Tyler again and we ran from GU corner back to my house and the pace was a little taxing for me but Tyler wasn't even breathing hard;)  the splits running with him were: 8:02(146), 8:13(151), 8:00(152), 7:44(156). I thought we were going faster than that mainly because of my breathing, but it was still fun. After running with him I ran out to the old barn and back which is a two mile loop just to finish up and those splits were, 8:07(151) and 8:26(150). My average pace for the run was 8:13 and my HR average was 148, total time was 1:56:00 even. I would like to thank Tyler for running with me it was really fun, he's in great shape right now. After the run I jumped on the elliptical for 20 minutes at a hard pace RPM was above 95 to 100 and then after the elliptical I finished with some strength training on my upper body.

I feel really good about the run today, see ya Monday.

I ran the Payson park loop today after work, my legs were still feeling it from Saturday's long run but after a few miles they started to feel better. My average pace was 8:32 with my HR average at 146, total time was 1:01:02. After the run I jumped on the elliptical for 10 minutes no resistance and then I finished up with some strength training on the upper body and some push-ups. I felt pretty good considering the tired legs, hopefully I can get in a morning run tomorrow.

See ya then.

Lazy...

I ran out to Payson park again this morning and  was feeling pretty good so I did a little progression run so here are the splits; 8:36(146), 8:23(146), 8:15(153) some up hill in that one, 7:52(153), 7:54(157) this mile had some rollers in it, 8:07(157), 8:25(155), .16 7:40(156) total time was 58:47 with an average pace of 8:12, HR average was at 152... I am very pleased with this run, anytime I can run this route under 60 minutes I'm pleased but when I run it under 59 minutes its like eating a cosmic cupcake. After the run I jumped on the elliptical for 15 minutes at a moderate to hard pace and then I finished up with my standard upper body workout and some push-ups. I was a little lazy yesterday and didn't get out but after this mornings run I feel pretty good and on another good note I got my results back from the Doctor and everything was negative so that is a good thing, now I can stop worrying;) I might go and have that cosmic cupcake to celebrate!

See ya tomorrow.