"A Hefty Hunk Of Steamin Junk"

I did a mini tempo this morning running to Payson and back to my house in Salem. I did a warm up mile and then I did 2 miles with a 400 sprint and then a 800 cool down, then I did a mile recovery. I then did a mile tempo at marathon goal pace (7:09), then I did a 800 cool down followed by a 400 sprint and then a 400 cool down. Total time for the 6 milemini tempo was 51:15, I then ran a cool down mile with my wife to round out the seven miles total time with that extra mile was 1:02:21 . I felt pretty good through the whole run, the marathon pace mile was in control and probably a little faster than I am use to. My goal is to keep my pace at around 7:40 pace for the marathon and with the Riverwoods 10 mile race looming it will be a good test of where my fitness is, hopefully my foot will cooperate, It is still sore after I run but having the day off on Sunday seems to help it prepare for the week, tomorrow I will take it easy and do a recovery run and see how sore it is.

Kayano( 114 )

A very nice recovery run today, my foot was sore but not unbarable. I was able to keep my Heart Rate under 130, it averaged at 128 so I feel I am on the right track, if I could just get my foot back to 100% I would be feeling great! Average pace was 9:35 which is 2 minutes off my marathon goal pace. I would think Sasha would be proud of me today, as far as my Hear rate goes and slower pace. Ran one of the miles with my wife, she is doing a great job. She has a goal to run a 5K in August, we have started out at 1 mile a day 6 days a week and then we will start to bump it up when she is doing better with the mileage she is doing  now.

Wave Nirvana 3 ( 125 )

I wanted to push it a little this morning and so I decided to do a 3 mile tempo run and see how my foot holds up. I ran the payson canal road loop and started with a warm up mile and then eased into my first tempo mile, my heart rate maxed at 161 with a split of 7:28 I then decided to do a recovery mile just to play it safe with my foot. I then started with a two mile tempo trying to see if I could hold the pace for the two miles and those splits went as follows; 7:14 HR 162, 7:18 HR 161. I was pretty proud of myself for the splits my actual Marathon goal pace is around 7:38 so I was happy with the splits, I felt in control and in rythum for the most part. I then did a cool down mile on my own and then finished with another easy mile with my wife to round out the 7 miles and some change. Total time for the 6 mile tempo was 48:49 which is a PR for that course, total time with my wifes mile in there to make the seven miles was 59:36. My foot seems about the same as it has been  so hopefully I will recovery for tomorrows run, I iced it real good when I finished the run so hopefully it will calm down as the day goes on.

Asic 2120 (125)

A nice easy recovery run this morning, ran 6 miles on my own and then 1 mile with my wife. My foot was pretty sore through most of the run but it is feeling better now, I hope I can get it back to 100% in the next couple of weeks or I might have to go for a cortizone shot to knock it out! Planters can be frustrating. I also did my usual strength training on my legs for 20 minutes and then I ran out of time so I wasn't able to do my core training, I hope to do that later tonight. I think it will be Harry's hill tomorrow if my foot will cooperate, Yahoo!

Asic Kayano (121 )

I ran Harry's Hill today. I tryed to just take it easy and keep my heart rate as low as I could, I knew that when I started up Harry' s hill that it would peak at around 160 to 165 and I was right, it was 161. Then I also knew that my heart rate would decrease once I started back down, and it did. My average heart rate was 141 which is probably a little high but that is because of Harry's hill, other wise it would of been around 130 total time was 1:00:34. My wife didn't run today so I only did 6.60 miles as oppposed to the seven. Tomorrow I hope to do a long run of 10 or more miles,  my goal is 13 and that is depending on the time I have and my foot. Speaking of my foot when I woke up this morning I had no pain but by the time I was finished It was a little sore, so I am hoping I am on the tail end of this in-jury and that as the day's go by I will see it getting back to 100%. I also did 30 minutes of upper body weight training and core training.

Wave Nirvana 3 ( 131 )

I walked 18 holes of golf this morning at Hobble Creek Golf Course which I have mentioned in the past is very hilly, so I couldn't run this morning because we started at 7:00 am so I had to wait to run this afternoon. I played pretty good. I shot 70 which is one under par for the 18 holes, so some of the changes I have been trying to implement kind of worked today. I still had some errant shots but not as bad. My legs where pretty much gone before I started running but I did my best and ran 9 miles. The heat kind of took the rest of the energy that I had left and I didn't get the 10 miles I had planned but I thought I would take it east and not push my foot to much, it was a little sore from all the walking. My average heart rate was 136 total time was 1:27:56 as the time shows I took it really easy, I think my average pace was 9:40 so I got her done and that is about it. I am looking forward to the day off tomorrow to recoup and take it easy, see you on Monday.

Asic 2120 ( 134)