"A Hefty Hunk Of Steamin Junk"

My foot felt pretty good this morning, but I still don't want to push it especially after I did a tempo run on saturday for a total of 8 miles. Today I went with just 6 miles and I only did one mile at marathon goal pace, well it was alittle faster than my 7:40 goal pace. I did a warm up mile followed by my marathon pace  mile (7:16) and then I kept it right around 9:00 mile for the rest of the run. My average pace was 8:48 and my heart rate was still a little high from my cold at 149. It peaked at 167 during my tempo mile and my total time was 52:51 for the six mile total, I also did 20 minutes of upper body weight training on the bowflex. My foot is hurting a little more today than it did on Saturday, but I will ice and massage to help with the pain and hopefully I will be able to run tomorrow even if it is only 3 to 5 miles easy.

Asics 2120( 99 )

Recovery run today. My foot was sure sore last night, I walked 9 holes of golf in the afternoon and then took a cart for the 2nd nine holes, shot a 72 for the holes, 1 over par at Hobble Creek Golf Course. My foot was really sore last night around ten oclock so I iced and strectched and massaged for about an hour and when I woke up this morning it felt pretty good. I really tryed to take it easy this morning, kept it right around the 9:33 mark for the six miles and it was surprising I had no pain at all. My average pace was the 9:33 and the average Heart Rate was 139, which was better. Total time was 57:22, my first mile my heart rate was giving me bogus intell, it said my Heart Rate was 160 at a 9:30 pace which was wrong it was more like135. But all in all I felt pretty good I will see how my foot feels throughout the day and then try again tomorrow. I also did 35 minutes of leg training with the weights and some core training on the rubber ball.

Wave Nirvana 3 (105)

Another little tempo run this beautiful morning, what a wonderful morning! I did a one mile warm up and then went into my first tempo mile, I kind of eased into it that split was; 7:45 and the second split was alittle better at 7:24 then I did a three mile cool down and those splits avergaed at around a 9:10 pace. My Heart Rate for the mini tempo held at 154 so I probably had alittle gas left in the tank, but I choose to take it easy as I am still letting my foot heal up and do not want to take any chances. I found out yesterday that I made it into the St. George Marathon along with my borther Curtis, so that is exciting. I am going to take the next three weeks and try to keep the same pace so hopefully my foot will heal up quickly. Total time today was, 51:48 my average pace was 8:38 which is about a minute off my Marathon Goal Pace.

Asic Kayano ( 101  )

Just a nice easy recovery run today. My foot seemed okay, but still not 100%. My goal today was to keep my heart rate below 140 and I actually was able to accomplish that. My average Heart Rate was 135 and my  avergae pace was 9:15 with a total time of 55:33. That was probably a little faster than it should be but my heart rate was okay so I wasn't to worried about it. Not much else to say, I want to keep my mileage around 35 to 40 miles per week for the next couple of weeks just to let my foot get stronger and heal up. If it doesn't get back to 100% by then I might need to cut back a little more,  I need to get it there before I start kicking it up for the Marathon.

See Ya tomorrow

Asics 2120 (105 )

Today was Harry Davis Hill Day! I was feeling really good this morning so I decided to see if I could finally set a PR on this darn hill. My previous best was 9:52 for the mile long hill, so I decided to push it. I wanted to make sure my heart rate didn't break the 167 to 168 range but I knew at that rate I would be pushing pretty hard, but I went for it. My split for that mile was 9:21 and my heart stayed right at 167 through the whole split. I am siked, if you knew this hill you would clearly understand how good this is, especially a runner of my caliber who is on the lower end of the food chain so to speak. My last split I was going at a faster pace tring to get home before my kids caught the bus, and I just barely made it: 8:13 on that split. The reat where done a a recovery pace of 9:00. Total time was 57:52, (which is a PR on this course for me) average Heart Rate was 150 and pace average was 8:46. It was a great morning for a run and I feel really good and happy my foot felt really good through the whole run. See ya tomorrow, and GO JAZZ!!!!!!

Wave Nirvana 3 (111 )

I wasn't able to run this morning so I ran this evening, to much going on. At first I thought I would just do my regular 6 mile run, but then I kept feeling pretty good so each mile I went a little further and I tryed to keep my pace at a more steady pace. I started out with a 8:36 mile, and then I gradually speed up with each mile, 8:13, 7:22 and then I did a recovery mile of 9:01 and then speed up to a 8:24 for two more miles. The last four miles I gradually slowed down with each mile, my foot was alittle sore and still is. I have Iced and stretched and massaged,  I hope I  haven't over done it again. Total Time was 1:29:21 average heart rate was at 150, my one marathon pace mile my heart rate maxed at 167.

Kayano 12 (10)