"A Hefty Hunk Of Steamin Junk"

My knee was feeling so much better today, some of my speed came back. My total time was 43:02 I had a faster split on the way back in; 21:01, as opposed to 22:02 going out. I will be doing some strength training on my upper body tonight when I get home from work, I ran out of time this mourning. All in all I felt really good today.

I did a recovery run today, 2.5 mile split was 23:00 minutes finish time was 45:52. Strength trained for 30 minutes with the bowflex, upper body only. I felt pretty good today, yesterday seemed better. The course was flat with one hill that had a 6% grade, length of hill was .2 mile. Next week I hope to but a little more hill work into my workout, I am still trying to get my legs under me since my vacation.

Today I just started my watch at the beginning of my run and didn't look at it until I was done, I tried to just keep an even pace that was comfortable. When I finished the run I was pleasently surprised with a time of 43:29, which is not exactly blazing speed but it was respectable for me.

After my run I strength trained on my legs for about 15 minutes and also worked my upper body for 30 minutes.

Also did some stretching before and after my run

I just did a nice easy comfortable pace on this day. Total time was 43:29, after my run I did some stretching for about 10 minutes and worked out on my lower body for about 20 minutes.

I felt pretty good for the whole day.

Speed work today. My 2.5 mile split was 20:33, my in ward half was under 20 minutes, total time was 40:19. I felt really good through the whole run, monday's are always good for that.

Worked out on my upper body for about 45 minutes, felt really good.

Tryed to do a recovery run today, 2nd mile split was done in 8:10 total time was 45:20 the other 4 miles done at a comfortable slower pace, mostly flat.

Worked out on my lower legs after my run for about 15 minutes, feeling o'kay for the most part.

My legs were just not feeling it today. I don't know if it was the light strength training I did yesterday or just tired. I usually strength train on my legs once a week and my upper body 3 times a week so I am kind of thinking that maybe that was reason.

Total time was 45:23, but It felt alot longer than that, if you know what I mean. Strength trained my upper body for 20 minutes and did some stretching for 10 minutes.

Legs still are not cooperating, struggled from the beginning. Total time for the run was 47:05. Hopefully tomorrow I will see some better results, I felt really good on monday and tuesday with my recovery run. But yesterday was tough and today was about the same. My time was worse because I slowed down and jogged the last half mile thinking I needed the rest from the week.

Look to a better day tomorrow.

I finally felt like I had my legs back today, well some what anyway. Total Time was 44:05, I tryed to take it easy even though I felt better today. Did one mile at Marathon pace which was 8:00, mile # 2, and then took it easy on the other 4 miles.

I am going to try and do some Hill work tomorrow, just for a little change of pace so I will see how it goes with that.

I did some hill work today, ran up Harry Davis hill in Salem. Its a mile straight uphill and it is brutal, felt pretty good for most of the run. It felt good to get some hill work done, I took it pretty easy on the hill going up and then on the way down.

Speed work today, total time; 41:29. I felt. Worked out on my upper body with my bowflex for 40 minutes.

Tryed to do a recovery run today. Injured my right calf, just a pull, other than that I felt pretty good. My Calf is really sore, will ice and stretch throughout the day to get ready for tomorrow. Total time was 43:04.

I finally broke the 40 minute mark that I have been working towards. I only did it with 3 seconds to spear but that counts. Total time was 39:57 not blazing speed but quick for me.

Total Time today was 41:33. I missed yesterday for nothing more than I couldn't get my lazy butt out of bed, but I might try a long run of 10 miles tomorrow, It depends on how I feel. I was faster going out than the inward half. I don't know why that is but I think I just wasn't paying attention, we will see how tomorrow goes.

I ran a tempo long run today and tryed to keep an even pace. The course I ran had some moderate hills and some flat areas. I felt really good through the whole run. It was a beautiful mourning.

Total time was 1:23:19, the day before I felt like I strained my right calf. It has been sore most of the weekend.

Another tempo run with some sprints. my calf is still a little sore it didn't bother me to bad. On some of the sprints I tryed not to push it. Worked out on my bowflex, upper and lower body for 55 minutes. Also stretched for 10 minutes,

total time for my run was; 42:12.

I am increasing my mileage this week by 3 miles, which is the 10% rule. I will have three days of 6 miles each and then three days of my regular 5 mile jaunt.

Total time today was 50:06 for my first 6 miles. On Saturday I will try and run a 10K to see what my speed time is. I felt a little weak today when I started out but when I got loosened up things went alot smoother, felt better.

Every kid in our house hold has had the FLU so I am just praying that I don't get it, I do not like throwing up.

I did a total recovery run today. I pushed it pretty hard yesterday for the 6 miles that I ran, and boy did I feel it this mourning. My outward time for my 2.5 mile split was 21:04, total time was 42:26.

Tomorrow is my next 6 miler and I think I will be taking it slower for sure.

What a beautiful day for a run. Started out kind of slow with the wind in my face, but as I got lossened up I felt really good. My goal was to get under 50 minutes for the 6 miles and I was right on pace, then at my 3 mile split the wind changed and it was at my back so I took advantage of it. My inward half was slightly down hill but mostly flat so I picked up the pace. What was amazing today was that I was able to sustain the pace that was letting me reach my goal, Total time was 49:01.

My right calf is still a little sore but it doesn't seem to bother me while I am running, it does get sore after I am Done.

Tryed a recovery run today but I ended up with a total time of 40:33. When I started I felt a little sluggish but then my body loosened up and I started to push it. Backed off for about a mile and then towards the end I picked it up to finish strong.

Tomorrow I will be doing some hill work for my last 6 mile increase for the week.

I did some major hill work today. Ran up Harry Davis Hill in Salem which is about a mile and a half with a 10% grade then turned around and ran back down. Finished with some level ground running, felt pretty tired going up the hill recovered coming down. But my lungs didn't feel real great going up, I have been trying to run that route once a week, usually on Saturday. Total time was 52:03.

I just tryed to do a nice easy run this mourning, I thought I would give my body a break. I really pushed it hard last week so It felt good to take it a little easy today. I also did 35 minutes of upper body work out on the bowflex. Total time was 44:03.

I did 5 miles on my tredmill as there was to much snow out side, total time was 42:19.

It was very Icy and snowy again today so I had to go slow. It was very cold as well. Once I got going I warmed up and it wasn't to bad, total time was 46:36.

I also worked out for 40 minutes on the bowflex, upper body only. I hope the roads clear a little bit better today so its not so icy for tomorrow.

Today was one of the coldest days in a long while. It was in the single digits and I about froze. I was going to go 6 miles today but it was a little cold so I did a speed run and had a PR for 5 miles; 39:47.

I hope tomorrow will be a little warmer, I can handle it in the 20's but below that it can get a little scary.