"A Hefty Hunk Of Steamin Junk"

Speed work today and I felt pretty good for a change, I don't know how I will feel tomorrow but we will see. My splits went as follows; 8:24, 8:36, 7:08, 7:18, 8:44, 8:29, 8:28, total time was, 57:13 with an average pace of 8:10. On the 7:08 mile I felt in control but then the next one I had to slow down just a touch but all the rest I felt like I was in control and not over doing it, I wish I had a heart rate monitor to watch my heart rate to see if I am over doing it. I felt pretty winded after the first hard mile but then on the second one I felt a lttle better I think because I slowed just a hair. I also did 35minutes of upper body weight training and a little core training. Tomorrow I will be doing a recovery run to see how my  legs handled today's workout.

See ya tomorrow.

Recovery run today, my legs seemed alright but I really tried to take it slow and easy. I did kind of speed up in the middle for 1 mile but it wasn't real fast about an 8:20 pace. I had some hills in this run not real long but some good up and downs, tomorrow I will try and tackle Harry Davis Hill which I haven't done for about two weeks.

My splits went as follows; 8:43, 8:49, 8:56, 8:21, 8:41, 8:53, 8:56 total time was, 1:01:25 with an average pace of 8:46. Those last two miles I really tried to slow it down and take it easy. I also did some strength training on my lower body and my core area, about 30 minutes. For the most part my legs felt like they recovered alright from yesterdays run, they were getting alittle tired towards the end but I think that is to be expected. My goal is to keep my mileage about the same for the next couple of weeks and then maybe bump it up a mile a day to eight and see how I do, I would like to see if I can get my mileage to fifty miles a week by the end of spring, but we will see.

See ya tomorrow, I am so looking forward to taking on Harry Davis Hill.

It was Harry Davis Hill day. I took it pretty easy but I was surprised at how well my legs felt going up, they were tight but they felt strong. After reaching the summitt I turned around and ran back down which is good down hill training along with the uphill. My splits went as follows; 8:46, 9:09, 10:19, 9:03, all down hill for this next one, 7:31, 8:27, 8:41 total time was 1:02:18 with an average pace of 8:54. I felt really good throughout the run I had a real good rythum for the most part, I also did the standard weight training on the upper body very light today only one set of each exersize. I plan on doing a recovery run tomorrow to get ready for another speed run on Friday. I am hoping for the snow to clear over here in Salem so I can go to the track and do some serious speed work, maybe next week.

(Asics 45)

See Ya Tomorrow.

Did a recovery run today, for most of the run I took it pretty easy. I tried my new Garmin heart rate monitor which was kind of fun, it said my average heart rate was 142, and  max out at 162. I don't know how accurate it is but it was kind of fun seeing the data as I ran. My splits went as follows; 9:04, 9:02, 8:56, 8:42, 8:58, 7:47, 8:35. After my fifth mile my legs were feeling really sluggish, instead of slowing down I picked up my pace and tried to work on my stride and much to my surprise my legs actully felt stronger and then for my last mile I slowed down and my legs felt strong through the rest of the run. That was really wierd, but fun. My max heart rate when I speed up on that 6th mile hovered around 160 and then when I slowed down it was around 149-150. My max heart rate I think is 183 being 43 years old and using the formula on the Runners World web Site to figure it out. Average pace was 8:44 with a total time of 1:01:09, no strength training today, will resume tomorrow.

Nirvana 3 (14)

See Ya Then.

Standard speed and tempo run today, I decided to try and see if  I could brake the 7:00 mile marker and I was shocked that I was able to do it. Now mind you it wasn't on a track but I know it was with in 2 to 3 seconds of what it said on my gps, my heart rate was maxing out during that split at about 167hr I don't know how accurate it was but I felt like I should have been at my max HR  which is 183 but I didn't even come close. After that I backed back down to my marathon goal pace which was more comfortable, I don't know if I can run fast enough to get my heart rate up to 183 according to the Garmin 305. Tomorrow I will try placing the sencer on my back to see if it reads any differently, for the last few days it has read the same so it is either working right or it not. My splits went as follows; 8:38, 8:37, 6:42, 7:27, 8:44, 8:35, 8:24 my total time was 57:10 with an average pace of  8:10.  I could never even come close in high school to braking the 9:00 mile, and no I can to that  with out much trouble, so I am improving. Not much strength training today as I have a golf match with my buddy's and I don't want to be to wore out. I did 60 push-ups examble; sets of 20, 20, 10, & 10 and then 100 crunches on the rubber ball and then a 100 holding the ball with my legs lying on the ground.

Tomorrow I am going to try and go a little longer but alot slower, maybe 10 miles depending on how I recover from today's run.

See Ya Then.

Kayano 13 (52)

My legs were wiped out today, it must of been from walking 18 holes of golf yesterday and then my hard workout on top of that. I average a 9:24 pace just a nice jog I took it real easy. My splits went as follows; 9:21, 9:13, 9:40, 9:24, 9:09, 9:25, 9:36 total time was 1:05:53. The average pace is two minutes slower than my marathon goal pace, I just listened to my body today and it said go slow so I did, I didn't like it but I did. My average heart rate was,  125 maxing out at around 150 which involved some hills. 

See you on Monday

Wave Nirvana 3 (21)