"A Hefty Hunk Of Steamin Junk"

What a beautiful mourning for a run. I was kind of nervous about my run today because I had such a lousy run on Saturday, but I pulled myself out of bed and laced up my shoes and away I went into the foggy air,   and as bad as my day was on Saturday it was that good today, I had my strength back and some of my speed.  My splits went as follows, 7:59,8:04,8:07, 8:10,8:03,8:11, and 7:31. Total time was 56:09. I don't know what happened on Saturday, I quess I just was wore out from all the strength training on my lower body during the week.

It sure felt good. This mouring reminded me why I am doing this and what my goals are and how I am slowly working towards those goals and how I will have set backs and I shouldn't be so hard on myself.

I finished up with 35 minutes of upper body weight training, see ya tomorrow.

I did a recovery run today 7.25 miles. My average pace was 8:48, I really tryed to take it easy today I had a real good speed workout yesterday and I could feel it as far my legs where concerned. My splits went as follows; 8:47,8:45,8:56,8:35,8:52,8:45,8:54. I taked on about a minute per mile more than I would usually take just to try and teach myself that I don't have to go fast on every run, so it was good to just take it easy and have an easy even pace throughout the run. I did some strength training on my legs when I finished the run, not real heavy just light and easy. Depending on how I feel I might do Harry Davis Hill tomorrow if not I have a pretty flat course that I will do instead of the massive hill that kills.

My legs felt a little better today but I still tryed to just keep an even pace and I wanted to finish with a little faster time than yesterday. My splits where as follows,8:35,8:47,8:45,8:34,8:48,8:48,8:25

the roads were slick from it snowing and so there were spots that I had to go slow. Total time 1:00:45 which was a couple of minutes faster than yesterday, Tomorrow if the roads are better I will be doing Harry Davis Hill, if not then I will keep to my regular route. No weights today I am taking a day off from that.

Today was Harry Davis Hill day. I always love this one because it kicks my butt every week. My legs seem like they are strong enough but my lungs have a hard time keeping up with the steep grade which is around 8% to 10%, just brutal. I usually run it around a 10:00 mile and that is usually fast or a good day for me when I can keep it at that pace. I did a warm up mile of 8:22, followed by, 8:29 at the start of mile 3 is at the base of HDH, my split there was 10:04, and then followed by an 8:37. I did 2 miles at Marathon Goal Pace, 7:37, and then 7:26,  my 7th mile split was a cool down at 8:22 for a total of 59:06. All in all I felt really well I just wish I could get my lungs to keep up with the faster pace but I am just not there yet I try to do speed work once a week and then hill work as well once a week I don't know if I can handle any more speed work and then recover in time for the next days run. I don't know what the general rule is so if anyone reads this I would like to have your in-put.

I also did 35 minutes of lower body weight training with the bowflex and some core training with that. Tomorrow will be a recovery run and I think I will need it, I had a good workout today.

Recovery day today. My goal was to keep it around an 8:30 pace per mile throughout the whole run. I ended up with an 8:17 average pace and it felt really comfortable, my route had a couple of small hills but nothing of real difficulty. My splits went as follows; 8:22,8:26,8:33,8:20,8:06 I don't know what happened on that one, and then 8:19, and finished up with an 8 :17 total time was 58:29. I was surprised at how comfortable the pace felt especially after yesterday's hard workout, I also did some strength training yesterday on my legs, so I was really surprised at the amount of strength that I had left in my legs.

Finished with 40 minutes of upper body weight training on my bowflex, I am going to try a longer run tomorrow maybe 10 miles. I want to see how well my legs hold up and I would like to try a double digit run for a change which I haven't done since the St. George Marathon, so we will see how I am feeling after tomorrow.

What a beautiful bright moon this early brisk mourning the smog is gone for a few days, yahoo, it was just cool to see that moon. I wanted to do a 10 miler today but my legs where not there, so I decided that the next few weeks I would add an extra mile each week to my saturday run so I can extend it each week and make it a longer run. I plan on keeping my weekly mileage at 7 miles per day for the next little bit while I am increasing my long run each week on saturday. My splits went as follows; 8:25,8:15,8:32,8:21,8:11,8:32,8:44 my legs were getting tired at this point, last mile, 8:38 total time was 1:07:43 . My average pace was 8:29 which is about  one minute off what my marathon goal pace is.  I forgot my Gu so that might be why I lost my legs towards the end or maybe I was just tired from the week, but I felt like I had a good workout this week and I accomplished alot.

No weights today. See ya Monday, go Colts.