"A Hefty Hunk Of Steamin Junk"

A nice cool morning for a run, started off slow and not much energy. I am just not feeling real great in the leg area, I am really struggling. Its been going on for the last few weeks and I can't seem to get past it. After about my third mile I started to feel a little better as you will see when I list my splits, but my last mile I felt like I had nothing left totally Bonked! My splits went as follows; 8:40(135), 8:57(135), 9:16(137), 8:32(146), 8:15(144), 8:27(144), 8:18(145), 9:02(140). Total time was 1:09:48 with an average pace of 8:41 which is about a minute off my Marathon goal pace, My average heart rate was 141. I will see what tomorrow brings, and try and do my best, tomorrow is run is pretty flat so my legs will or should fair better than they did today,  I will see you then.

Asics 2120

Today my goal was to keep each mile around 8:30, or atleast average that for the run. My legs felt better today until I hit that last mile and then they seemed to lose thier strength, other than the one mile that I ran faster then the other seven I didn't feel like I was pushing it. My foot is still bothering me, in my right arch area it is sore after I run and then for the first half mile mile until it gets loosened up. Today it hurt during the middle of the run too, which is a concern, I will continue to ice. My splits went as follows; 8:26(163), 8:12(147), 8:21(143), 8:27(148), 8:23(145), 8:43( 145), 8:37(148), 8:39(144). My average pace was 8:29 with an average heart rateof 147, total time was 1:07:53. I haven't tackled Harry Davis Hill for awhile but that is my goal this week, tomorrow I will do a recovery run and take it easy and then Thursday is the day, so we shall see.

I also did some core strength training, 200 crunches with 75 push-ups, all the crunches were done in sets of 50 on the rubber ball.

See ya tomorrow.

Wave Nirvana3

Recovery run today, as advised by Sasha I tryed to keep my heart rate around 130 but the only way I was able to do that was keep my mile splits around 9:30, I felt like I was walking. My Right foot is still bothering me, it does loosen up as the run gets going but then is sore after I sit down for a minute after my run. Its right on the bottom  of my foot in the arch of my foot. My splits went as follows; 9:07(174) my heart rate monitor was feeding me bad info on that first mile, 9:04(139), 10:04(137) steep hill in that mile, 9:06(141), 9:12(133), 9:24(134), 9:31(131) this is where I should be on my recovery runs, 9:12(134). My average pace was around 135 I figured on that first mile it was on flat ground and I was moving pretty slow so my real heart rate was more like 133. Total time was 1:14:50 and average pace was 9:21, it was hard to go that slow but I will just have to push myself to go that slow on the recovery day's.  No strength training today I am only Icing my foot, ooch.

Speed run tomorrow, hopefully my legs and foot will cooperate.

Asics Kayano 13

No running today. I wanted to give my foot a day off, the arch of my right foot has been really bothering me, I had it exrayed and there is  no fracture. I wair orthodics during the day but when I run I don't, I' ve tryed them but they seem to hurt my feet. It does feel alot better today but I can still feel it. I plan on running tomorrow, I will most likely take it easy I was hoping to to a tempo run but I don't know, I will have to see how I do after a couple of miles of warm up and then access it from there. Played 9 holes of golf at Hobble Creek Golf Course, shot 2 over par. I am going through some swing changes so I am a little off but I am seeing signs of improvement. Tomorrow We have a match at Gladstan golf Course in Payson, I always struggle there, but it is still fun.

See ya tomorrow.

I did a three mile tempo run this morning. I started out with a 2 mile warm up and then went into my tempo run. My gaol was to run the 3 miles at marathon pace and hold it for the three miles. My splits for those miles went as follows; 7:14(150), 7:17(161) which was a gradual uphill, 7:07(159) which was a gradual down hill to flat,  from there I did a 3 mile cool down. Total time was 1:08:23 with an average pace of 8:33, my average Heart Rate was 149.  I felt like I was in control fore the three miles of the tempo run the first mile I was feeling it pretty good but then the second mile I felt a little better, and I was really pleased with the third mile as I felt like I had great rythum. My cool down spilts I could not get my heart rate down below 130 like Sasha wants me to do,  they hovered around 145 and I was below a  nine minute mile on all of them except for the last wich I speed up on by accident. I don't know if I need to be concerned with that or not, it seems to me I should be able to slow down and my heart rate should go down as well. If anyone reads this please let me know.

Long run tomorrow, with some hills thrown in, see ya then.

Wave Nirvana(89)

Slow easy recovery run today, I tryed real hard to keep my heart rate around the 130 range. Sasha has given me advice to find my slow pace , I have gotten into the habit of not slowing down enough on my recovery runs. Today the course I ran on has a few hills in it and I really had to work at keeping  my pace down to keep my heart rate down. My average heart rate was 132 and my average pace was 9:19 total time was 1:33:16. My splits went as follows; 9:03(132), 8:59(136), 9:30(135), 9:29(135), 9:09(137), 9:01(132), 9:37(131), 9:49(128), 9:16(131), 9:17(130). I  hope Sasha will be proud of me for slowing down today, but I will have to see on that one. My right arch on my foot is still bothering me but it seems to be coming around, which is a surprise considering it was really sore while running today, I will see what tomorrow brings on that.

Asics 2120(71)