"A Hefty Hunk Of Steamin Junk"

Another week and it looks like it will be a cold one, again. I am  increasing my milage this week to seven miles a day. My First mile split with a warm up was 8:26, I couldn't seem to get my legs going this mourning and mile 2 plit was slower at 8:48. Mile 3 has alittle hill in it but I was proud of this split as it was faster with the up hill in it 8:22 then I picked it up to a tempo run with a 4th mile split of  7:56. I tryed to recovery on the 5th mile split with a 8:42 and then followed that up with a dismal 8:55. Picked it up for my last mile split for rounding out the seven at 8:16, some days I feel like I am all over the map with my splits I think that is something that I need to work on so I can be more consistant. Total time was 59:33 with a quarter mile cool down which is not reflected in the total time,  I would like to get that down to around 53:00 to 54:00 I feel that would be respectable, I also did 30 minutes of upper body wieght training on the bowflex.

I did a tempo run today. I wanted to see if I could improve on my time and see if my legs would hold up. My legs felt really good but my lungs did not and I think alot has to do with the air quality in Utah county. My first mile split was (8:05) followed by (8:18)(8:13)(8:05). My 5th mile split I did a recovery mile(8:19)followed by (8:17), Picked it up for my final mile,(8:06) to round out the seven. Total time was 57:29, my average pace pr mile was alittle better at (8:12). My goal is to get it around 53:00 for the 7 miles so I am not far off. I also did 30 minutes of lower body weight training which included my core area.

Ran in the afternoon today as I was up most of the night with one of my daughters, needless to say I got no sleep. Decided to just take it easy today but as the run went on I felt like I had all this energy so I tryed to keep the same pace and I was surprised at some of my splits. 1st mile split to warm up was 8:12, then I slowed just a bit to my 2nd mile split of 8:25 but that was when I got my burst of energy 3rd mile split was 8:15 with a good size hill in it. Then I really picked it up for 4th mile split which was 7:59, that also had a little hill it. My 5th mile was even better at 7:52 and I followed that up with a 8:07 I felt like I had to ease off a little bit. My final split was 7:55 I really like it when I have extra strength towards the end it really feels good , my final time was 56:57. I was surprised by my energy level considering I haven't had much sleep so I was pleasently surprised with my splits and I hope the improvement continues. I also did 30 minutes of upper body wieght training, tomorrow is Harry Davis Hill day I will really need a good nights rest tonight to tackle that monster, 5:00am will come mighty fast. I did a quarter mile cool down which is not reflected in my total time.

Today was one of the worst days running I have had in a while. I had such a great run yesterday that I was just amazed at how bad I was today, I think my legs didn't have enough time to recover because I ran in the afternoon yesterday and then this mourning. That is only 12 hours to recovery as apposed to 24 hours. Harry Davis Hill killed me today, I had mile splits of 8:45,9:17, 10:45 which  is all straight uphill for about 1.35 miles  with an 8 to 10 % grade. Mile 4 was 9:16, followed by a downhill of 8:33 , mile 6 was 8:49 and then I was pretty much done leg wise,  my final mile in 9:15. Total Time was 1:04:45, even though my splits where horrible it was a good workout with all the hill work I can't go wrong with that.

I hope I will recover enough to have a better run tomorrow time wise,  although I won't be pushing it to hard tomorrow. I usually do 25 minutes of lower body weight training but I figure my legs had a good enough workout this mourning.

I decided to give my lungs a break from the horrible smog outside, so this mourning I did 47 minutes on the Nordic Track Eliptical glider and then strength trained my legs for another 20 minutes. I will be hitting the road again tomorrow and I might  even treat myself to a 10 or 11 miler depending on how I feel and the amount of time I have, hello 5:00am.

This was by far the worst run I have ever had since I started running 2 years ago. I don't know if it was the un-healthy air or me, all I know is I had nothing in the tank. My splits where the worst, total time was 1:04:32 for the seven and a quarter miles, In fact there so bad I just want to forget the whole day. Well okay, I'll let you know this much I only had 3 of the miles where I broke a 9:00 mile the other four were over the 9 minute mark and I have been averaging around a 8:15 mile and I think today it was around a 9:05 mile, I know that is not that bad but it felt like I haven't been running at all, I had no energy and now strength. I'm glad it is Saturday so I get a nice recovery day tomorrow, hopefully Monday will bring better things , like some clean air or stronger legs, who knows.