"A Hefty Hunk Of Steamin Junk"

I couldn't figure out why my legs where so dead this morning,I really had a hard time getting them going, and to be truthful I never really did. But then I remembered that Saturday afternoon I was fishing up at scofield lake and my battery went out on my pontoon boat that operates my little electric motor, all I had was my fins on my feet no oars. I had to paddle for almost two hours before I was finally able to get back to shore, combine that with a 16 mile long run and you have a recipe for disaster and it showed this morning. I did my standard recovery run with a couple of strides in there to break up the boredom, I am saving my tempo workout for Wednesday as I am running in the Freedom Festival 10K with my brother Curtis, that should be a blast... I hope my legs are feeling better by then, but we shall see. Average pace today was 8:59 with my average heart rate at 133, total time was 1:03:08, I also did my strength training for my upper body for 25 minutes and some core training. I think it is time to get a new battery charger for my pontoon battery just to make sure it is getting a full charge so that doesn't happen to me again, it was brutal trying to get in.

Hurrican Grid 9 (22 )

Just a nice recovery run this morning trying to get my legs back from the weekend so I can be ready for the Freedom Festival 10K tomorrow. My legs felt a little better this morning they wanted to get up and go but I held them back for the race tomorrow, and judging by the course it will be a challange for me, lots of up hill at the start and then at the finish, it should be interesting. My average pace was 9:05 and my average heart rate was 133 total time was 1:04:03. No strength training today I will resume on Thursday and I would like to do one more speed workout this week if I can recovery enough from the 10K tomorrow and also get my standard hill workout in as well (Harry's Hill).

See ya tomorrow.

Asic 2120 (161)

I ran the Freedom Festival 10K this morning and man were there alot of runners!! It is a difficult 10K course, atleast it was for me... The first mile is up hill and I just couldn't get my legs moving, I don't think they have fully recovered from my debacle on scofield last Saturday.. Split went as follows, according to the garmin 305, 8:09(147), 7:01(156) feeling better on that one, 7:04(160) still doing okay. Then, 7:17(162) my legs started to feel sluggish, 7:15(166) working alittle harder, 7:20(169) this was uphill for half of this mile so it was working my heart pretty good. I then followed up with 1:29(177) for the last .20. My foot felt good which makes me believe I am over the PF and my  back was tolerable but it to seems to be on the mend, so I am hoping  for good things with the rest of my training for the SGM.

I ran with my brother Curtis almost PR ,congrats Bro. I also PR'd too. My average pace for the run was 7:20 and my heart rate averaged was 160 My total time according to the garmin was 45:35, but they had my offical time at 45:44. All and all I think if I could have got a better start, there where alot of people so I was bottleneck which made it difficult to get going, I could of shaved another minute or two off the total time,  and who knows if my legs could of been a little fresher I think I could of finished in the top three in my age division, but who knows...

Asic Kayano (212)

Started out with a 2 mile warm up and then decided to do some 400 meter strides, I ended up doing 6 with a 400 meter recovery in between each. I wanted to get in one more good speed workout before the week is done and I figured this would be the best day, the strides where each done at a 7:20 pace, I forgot to re- set my garmin to .25 so I went by my pace during those repeats. Next time I will try and remember to reset my Garmin so I can keep better track of each repeat... My heart rate hovered around 155 to 160 during the repeats I felt really good for the most part especially after running my 10K yesterday I was surprised at my energy level which was really cool.. I will be doing a nice easy recovery run tomorrow and then my brother Curtis and I will probably be running down payson canyon on Saturday, that should be exciting!!!

Grid Hurricane 9  (30 )

No running today went fishing with my brother instead.....

No running today.  I did walk 18 holes of golf at Hobble Creek Golf Course today which is about 5 miles of very hilly course, so I am going with 3 miles easy... Back to running on Monday,  I needed a couple of days off  to recharged my batteries I am ready for the final push to SGM, I think what I am trying to say is I needed a mental break from the running and I think I achieved that... Well to some degree anyway.

Up at 4:30am  and I did my standard 4 mile tempo run this morning, starting with a 2 mile warm up,  and then I eased into my tempo run. I felt pretty good to start out but I think I started a little to strong so towards the end I eased off a bit,  that split was 7:14 followed by 7:24 which was a gradual up hill, hit my turn around and picked up the pace, 6:59. I then followed that up with an easier split of  7:33, my legs were a little tired at this point hence the reason for slowing up a bit. I think I could of maintained a quicker pace but I didn't want to push it to hard, I wanted to stay in control and smooth. My heart rate for the tempo averaged between 157 and 161, except for the threshold mile that was more like 166-169 when I peaked. I then did a two mile cool down, and some stretching. I didn't have time to do any strength training as I had to be in Heber at 8:00 am to meet with a client, I am hoping to complete the upper body weight training when I get home after work. I am sitting at work writting this and my legs are a little tired, but that is what they make recovery runs for, right... My average pace was 8:06, and my heart rate average was 146. Total time was 1:05:09

See ya tomorrow...

Asic 2120 (169 )

Today was a recovery day, so I did a nice easy 7 miler at an easy pace. Average pace was 9:07 and heart rate average was 133 with my total time at 1:04:35. I went  a little faster towards the end, I would speed up for a quarter and then slow down for another quarter I did this for about the last 2 miles and then ended with a quarter mile cool down, I was getting kind of bored....

My foot is feeling so much better, I feel that I am 100% finally and I am so excited. My back is even feeling alot better, although I don't feel as though it is completely 100% more like 85% at this point. Its not really hindering my running at all, its just when I sit for a long period of time I get that pain that runs down the back of my right leg. But I think as I do the upper body strength training that will slow subside, as it always has in the past.

Thats about it for this morning, I feel I am on the right track and I am excited for the future....

Harry's hill tomorrow, I can't wait!!!!!!!!!!!!!

Hurricane Grid 9 (     )

I did the Harry's hill loop this morning, I started with a mile warm up. I had a pretty good time going up Harry's hill not my fastest but it was a nice steady pace... On my way back down did a couple of miles at marathon pace those splits went as follows, 7:34(148) Really down and then I did a 7:39(150) more level on that one. I then did a mile and some change as a cool down, I felt really good today and I am just trying to keep things simple and not get any injurys..  I hope to do one more speed workout this week, maybe some 400 repeats but tomorrow will be a recovery run so maybe Friday....

Asic Kayano (220 )

Just did a nice recovery run today with one mile at marathon pace(7:15). I probably went a little to fast on the other seven, but it felt good and the quicker pace was towards the end. My average pace was 8:46 and my heart rate average was 141 with a total time of 1:10:33, the average pace seemed to be a little faster than my normal recovery run but ony by about 10 seconds or so per mile and my heart rate was over 140 only because of my quick last mile... Tomorrow I hope to do some 400 meter repeats and actually clock them, now that I know how my garmin 305 works....

Asic 2120 ( )

I have decided to add some 800 meter sprints into my training schedule. I will do them every other week building up to 10 repeats by the time I start to taper for SGM... I started with a 2 mile warm up and the eased into my first 800, 3:22(150) I then did a recovery of the same length. the next one was a little slower as it was slightly up hill 3:32(154) Legs where feeling a little tired on that one. The next on was slightly down hill and that one was 3:20(153), the last one was a hair slower at 3:27(157) with a little up hill right at the end. I then cooled down with 2 more miles to finish out the run, my legs were alittle tired from yesterday's run and the week in general. I had three days where I had some speed work factored in for that run, so I am pleased with my week so far and I hope my legs will recovery for my long run tomorrow for some added mileage... I also did 20 minutes of upper body weight training and core training, I will see ya tomorrow. Asic Kayano 13 (228)

I felt real tired on my first couple of miles this morning but after mile three I started to loosen up. I think I am wornout from the increased mileage this week and the extra speed work, but I was mentally tough this morning and that was a victory in itself... I was proud of the way I stuck with it those first few miles and then my legs really responded, I actually speed up towards miles 10 to 14 but then the last two miles where pretty brutal, I think the week finally caught up with me. My average pace was 9:12 with my heart rate average at 136, with my total time being 2:27:10. Not real blazing speed but my legs were tired so I had to take it easy and wanted to take it easy, I accomplished all my speed work earlier in the week so i feel real godd about my miles this week...I am glad it is Sunday tomorrow  my body needs the rest bad, so I will be taking it really easy...

See ya monday.

Asic Kayano  (244 )

My legs were wiped out this morning... I decided to just try and do another recovery run and get through the workout, mile 5 I tryed a marathon pace mile and it about killed me (7:14) so then I slowed back down to recovery pace.. Average pace was 8:39 and my heart rate was 134 total time was 1:01:09. I think the extra mileage last week kind of took its tool on me, but I will continue the same mileage for this week but try and take it easy. I have a 10K coming up next Tuesday on the 24th, so I don't know how well I will do but I will do my best!

No strength training today as I had to meet with a client at 8:00am this morning, so I was up at 4:30am to get my run done, I will try and get that done later tonight.

Asic 2120.

My legs have been dead so far this week, I know it is from the increased mileage of the previous week, but man I am really feeling it. I took it easy today treated it like another recovery run keeping my heart rate down and not pushing it to hard. My average heart rate  was 134 and my average pace was 8:50 total time was 1:10:47.  I am hoping after this week my legs will start responding, no strength training today as my legs are feeling pretty tired and work is calling, so no time. I hope to do Harry's hill tomorrow and get some good hills in and get that heart rate up...

Hurricane Grid 9 (30 )

I did the Harry's hill loop today, I did not set any PR's on this route legs are still really tired and I didn't want to push it. I have a little bit of pain in my left shin right when I start my forst step to run and iut bothered me on the way back down Harry's hill, once I get going it feels alright, I hope it is not something serious will watch very closely...My average pace was recovery pace at 8:54 and the heart arte was averaged out at 138, total time was 1:12:42. My heart rate maxed out going up Harry's hill at 155 it is usually maxing out at 165 when I am pushing it hard but I didn't have it in the legs this beautiful morning, so hense the lower rate... I think tomorrow I might do a 5 miler and give my legs a break, but I will see what tomorrow brings, no strength training again today maybe a little tomorrow...

Asic Kayano (252 )

I really took it easy today. just a nice recovery run and my goal was to keep my heart rate down under 130 and not look at the pace today. I am trying to get my legs back but it has been a chore, I am also trying to make sure I Carb up after the run to recharge my batteries so to speak. My average pace was 9:28 and my heart rate average was 128 total time was 1:06:09. My left calf was still giving me a little trouble, on the inside front of my legs around the calf,  but I was able to finish the run and it didn't seem to hinder me to bad.  I hope I have my legs back before the Speedy Spaniard 10K on Tuesday, they feel like heavy concrete bricks right now.

See ya tomorrow

Asic 2120 (184)

I did a nice recovery run today, trying to get my legs back from the abyss, they feel like heavy bricks. My average pace was 8:35 and my heart rate average was 135, I am hoping that my legs will get thier sponk back and I can get the strength back as soon as possible... Not much else to say except see ya tomorrow and bring on that long run.

Asic Kayano (257 )

long run Saturdays are soooooooooooo much fun, I took the pace very easy this morning my legs are still not back and I don't want to chance an injury. I ran the first 8 miles on my own and averaged about an 8:40 pace and then I hooked up with my Brother Curtis and we ran about 5 miles together at a slower pace, which was just fine with me. For the most part I felt pretty good I kind of lost it alittle towards the end but I think that was mostly due to the heat, it was one hot morning. Total time was 2:37:12 and my average pace was 9:17 and my heart rate was averaged at 133, not a real fast pace but that was not my intention, I am trying to increase my arobic base and I feel my pace is going to be there for SGM. In all my races I have averaged a 7:15 to 7:30 pace and I haven't done alot of speed work, so this incouraging. I will get another chance to test my fitness on Tuesday with the Speedy Spaniard 10K so hopfully this trend will continue.

Asic Kayano 13  (274)

No running today, had to much at work going on. I had only planned on running 3 miles because of the Speedy Spaniard 10K tomorrow anyway. My brother and I usually after the race is over we run back to the start so we will have close to 12 miles tomorrow, I am hoping for a PR on this course and for my 10K in general, this is a pretty fast course un like the Freedom Festival 10K a couple of weeks ago. With that in mind I am hoping for a PR and see where my fitness is. I still plan on getting in 50 miles this week this would be my third weekend in a row, so I think I am on the right track.

PM I did a 2 mile jog just to lossen up the legs for tomorrow...

Speedy Spaniard 10K Fiesta Day's run, started out with a little jog around the park to pick-up our packets then jog back to the truck to get ready. After getting our numbers secured we jogged back to the start line and waited for the gun, my legs where feeling a little sluggish but I tried not to dwell on it... Started off with the first mile which is a pretty good uphill and then once you crest that hill it is all downhill to flat to the finish. My splits went as follows; 7:30(153), 6:49(168), 6:57(168), this is where I started to feel a little sick with a sideache and so I slowed down just a bit that split was 7:15(166).  I started to feel a little better but I still felt like I was just holding on, 7:13(168) but then I could see the end in site and started to pick it up just a tich, 7:09(171) and then the last .20 in 1:09 seconds. I did PR from two weeks ago but I did not feel as good at the end of this one as did 2 weeks ago, I have been increasing my miles the last couple of weeks so maybe that has something to do with it.

I do think I am close to attacking the 40 minute mark and breaking that mile stone, but I feel I still need to work on my aerobic base and then incorporate the speed work on top of that. My brother and I then ran back to his house after the finish which is about  1.5 miles, so it was a nice cool down that was done at recovery pace.

Asic Kayano 12 (32)

I did a nice recovery run this morning. My legs were not to sore from the race yesterday, but my left tibia is still giving me problems about half way down and front side of the calf. I have had it exrayed and my brother-in-law said he couldn't see a stress fracture, but he also said that doesn't mean there isn't one. It seems to get better as the run goes on but then hurts a bit after I am done, will ice and see how it goes. I felt okay during the run, still a bit tired but getting throught it. My average pace was 8:52 and my heart rate average was 136 total time was 1:02:31, I will do Harry's hill tomorrow with some repeats, maybe.

Grid Hurricane 9 ( 37)

I don't think I have ever had this happen to me before, two days after a race and then I get stiff! What the heck... I felt no soreness yesterday after the race on Tuesday, I did a nice recoverey run yesterday and then as the day went on I started to get stiffer and stiffer and then when I woke up this morning it was just brutal. So needless to say I kept it nice and easy, my legs felt like bricks in concrete it was a difficult run, no Harry's hill this morning either. Average pace was 9:20 and my heart rate average was 133 with a total time of 1:15:02, I hope I feel better tomorrow!!!!

Asic 2120 (192)

Afternoon and my legs are so sore, ooch!!!!

I did a long run this morning and 14 of those miles where done as a tinman tempo which is around a 8:25 minute pace at this pace I feel I could run all day on a flatter terrain, this is not my Marathon pace, my MP is about a minute faster (7:25).  I actually averaged  a 8:24 pace for those miles which I was really proud of because I did Harry's hill first thing this morning so I was excited about how my legs held up for the rest of the run after that beast of a hill. My average pace for the entire run was 8:34 with my heart rate average at 144, total time was 2:42:48. I really needed this run to get my blood flowing again and my heart back into it, I am alittle tired right now but I think that is a good tired because I pushed it pretty hard... My brother and I were suppose to run down Payson canyon today but he had to work so I am hoping for next Saturday, we have been trying to run that once a month.

I was able to see all the Spanish Fork boys and girls out running today I was able to stop and chat for a bit it is a great brother and sisterhood and makes for great memories, they are a good group of people, and they always let me fill up with powerade and water that they have on hand, it doesn't get any better than that!

Time for a nap!!!

Asic Kayano12 ( 51 )

I was not able to run this morning as I was up all night with my son Ethan who had the flu, poor kid. I am going to try and get in a late evening jog tonight if I can find a minute, my left tibia and calf are still really bothering me, so if I do get out it won't be for very far. I will up date late this evening. Aren't kids great,  ya gota luv em. I am on no sleep...

I finally was able to get a good nights rest and my son Ethan seems to be getting better, so I was up at 5:15am and then headed out. I decided to do a 3x800 meters with a tinman tempo thrown in, my splits for the 800 meter pick-ups were done at marathon pace or close to that and they went as follows; 7:40(3:40), 8:07(3:59) up-hill, 6:59(3:20)alittle downhill. The rest of the run was done at a tinman tempo and those splits went as follows; 8:18, 8:41(recovery), 8:48(recovery), 8:14, 8:23. My left tibia and calf where alittle sore at the beginning but then seemed to lossen up as the run went on, I did some strength training on my legs and core area to end out the morning. I am hoping that the strength training will help the calf discomfort and help it along the way to recovery, that seemd to help my PF get better so I am hoping for the same result here.

Recovery run tomorrow and then Harry's hill on Thursday...

Asic Kayano 13 (282 )