"A Hefty Hunk Of Steamin Junk"

I started out slow with a couple of warm up miles and then I started to pick up the pace alittle bit. I am still nursing my foot and trying not to over do it so I kept the tempo to two miles as opposed to the standard three mile tempo. The first mile I eased into it and then pushed it towards the end (8:02) and then the second mile I started to feel pretty comfortable and pushed it pretty good (7:37). My foot felt okay, its wired sometimes it feels pretty good and then it depends on each run how it recovers. I don't know maybe it is one of the shoes I am wearing, I have three different pairs that I have been rotating. My heart rate for each tempo mile was 153 for the first and then 166 for the second, total time was 51:52 with an average pace of 8:38. I had 4 cool down miles in between the tempo, I finished up with some upper body weight training and some core training.

Asic 2120 ( 111 )

I did my regular 6 mile recovery run, average pace was 9:06 with my heart rate at 135. I also did a .5 tempo in the middle of the run just to break up the boredom. My foot felt pretty good I seem to be on the tail end of this injury but I still plan to take it easy for the next couple of weeks. My wife Cindie has expressed an interest in running, she use to be head Cheerleader at Spanish for High school but has gotten out of shape, so she wants to loose a few pounds(30) and get back into shape, so we started out with a mile at a real easy 11:30 pace and she wants to increase that to about 3 miles. So I have started running with her in the mornings after my run which will give me an extra mile a day. I was really proud of her today she did really well. She has a bad habit of wanting to go to fast so I had to slow her down a few times but she got the hang of it.

Wave Nirvana 3 (118)

I woke up  late this morning so I only had time for a 5 mile easy run and then I ran with my right after that for a mile which gave me the six miles total. My average heart rate for the six miles was 128 which is better for a recovery run, total time was 58:34 average pace was 9:44 which is about 2 minutes of my marathon goal pace. My foot is really sore today as well I plan to Ice and massage to see if that will help, not much else to say.

See ya tomorrow.

Kayano 13 ( 107 )

Harry's hill and a head wind are not a good combination, I wanted to keep that mile and change under a 10:00 mile pace with the conditions. I was able to do that but it wasn't easy (9:49) once I got to the top there was no wind, go figure! After reaching the top I turned and headed back down, I pushed it pretty good. I started off with an 8:08 split and then really kicked it up a notch my next mile split was 6:43 and I reached my threshold on that one. After that mile I did a cool down and keeped it right at 8:24 for the mile and some change. I set a new PR for that 6 mile course at 50:50 and My heart rate peaked at 167.  I then did another cool down mile with My wife Cindie and she did great, she has ran everday this week and has been a real trooper. Total mileage was 7.50, my foot got a little sore towards the end but is feeling okay, still not 100% though. I also did strength training on my legs for about 20 minutes and 10 minutes of core training, all in all it was a pretty good workout!

Asic 2120 ( 118 )

Real easy recovery run today, ran 6 miles on my own and then finished up with a mile with my wife. I am so proud of her, she has ran everyday this week and then crossed trained on an elipitcal glider  for three days, way to go Cindie. My foot is still giving me some problems, it seems to recover enough for me to complete the next day's run but then is sore most of the day. I want to try and do a 12 miler tomorrow and then a 2 miler with my wife for a total of 14 miles, but I will have to see how things go and how my foot holds up. I will be playing Golf today at Hobblecreek Golf Course I plan on walking the front nine and then riding the back, I played Wednesday and shot 75 for the 18 holes I hope I play better today.

See ya tomorrow.

Wave Nirvana 3 (125 )

I wasn't able to run this morning, I had a golf tournament that  started at 7:45 and so I didn't have enough time to get it done in the morning. I shot 75 for 18 holes, not that greatest round,  I then took a lesson from John Geertson for about a half hour and he gave me some things to work on. I came home and my wife wanted to go out  tonight so the only time I could run was 2 oclock this afternoon, right in the middle of the heat and it was brutal. I was only able to go 8 miles, I had hoped to go 12 to 14 miles but it didn't work out, so I did the best I could. Between the heat and the head wind it was everthing I could do to finish, but I did and I am pretty proud of myself. Total time was 1:12:39  average pace was 9:02 heart rate was a bit high because of the head wind and working me extra hard (148). My foot is still sore but I feel like I had a pretty good week considering what I am dealing with. Congrats to all who ran the Ogden marathon today, you all did wonderful. No strength training today, trying to take it easy.

Asic 2120 ( 126 )