"A Hefty Hunk Of Steamin Junk"

A hearty congrats to all those fellow bloggers who kicked butt at Ogden yesterday, FRB's rule Baby!!! This week I would like to get my mileage into the low 50 mile range, do Harry's Hill and get some good tempo miles in... I might need someone to help me with finding out what my actual marathon pace is at this point, I think it could be anywhere from a 7:15 pace to 7:40, who knows! I know that half marathon pace and 10 k pace and marathon pace are totally different. So how do I determine which it is???  Inquiring minds want to know... Maybe I need to go to ask Sasha and see what he thinks, or maybe I need to ask the three people who actually read my blog what they think!

Just kidding.

I want to get faster but I also don't want to get injured so I am taking my time increasing my mileage and gradually adding in the hill work and tempo work. I would like to know what my recovery pace is also, I tend to just go with what I'm feeling at the time and sometimes that is an 8:20 to 8:30 pace and sometimes its slower than that (9:00)... Soooo anyone, anyone, Bueller, anyone... (Ferris Bueller's Day Off reference just for you young folks who didn't get that)

See ya tomorrow

I ran the Payson Park loop this morning but I extended it today as I am increasing my mileage this week so I ran up the hill to the new payson water park which is my 4 mile mark and then I turn and head back home. I didn't feel like doing any tempo miles this morning but I did do one mile around 8:00 pace so I am counting that one as MP. My legs were still tired from Saturday's 12 miler, maybe I will do some tempo miles tomorrow if I'm feeling up to it. Ran into Michelle again and we ran a few miles together and I am amazed that she can even run after a marathon and not seem at all sore, some of these runners are in tremendous shape... My average pace was 8:30 with my heart rate at 139 and my total time was 1:08:20. My legs seemed to get better as the run progressed so I am hoping to feel  better tomorrow when I run and hopefully have a little more zip to these old legs.

I also did my standard weight training, upper body only, high reps and 1 set of each exercise.

See ya tomorrow.

Asic Nimbus 9 (314)

I wanted to do a 3 mile tempo this morning so I ran the BYU farm loop and out to GU corner. I started out with a mile warm up at around a 9:00 pace and then the tempo went like this,

1. 7:12(156) felt good and in control

2. 7:03(158) a little down hill but mostly flat, still feeling good...

3. 7:12(161) Mile up to GU corner and is up hill gradually, I was feeling it on this one.

I then did a 4 mile cool down at just under a 8:20 mile average pace, for some reason my last mile I speed up to an 8:03 pace so I am counting that as a marathon pace mile as well. I felt really good on the cool down, almost like I could have kept going at an 8:20 pace for awhile.. I would like to eventually lengthen this tempo run to about 6 miles as I get further into my training for St George...

I also did my standard lower body weight training, and core training worth about 25minutes, using the rubber ball and alternating between that and the push-ups. My average pace was 7:57 with my heart rate at 148 total time was 1:04:04, I feel pretty good about this and I hope to improve as I get a little stronger.

See ya tomorrow.

Asic 2130 (327)

I ran the flat course this morning which is when I head out towards payson on canal road and then just before the first big hill going into Payson I turn and head back to pretty little road which is east of woodland hills road and then I head back home. Round trip miles are 8.36...  Today was a nice recovery run after yesterdays tempo run, average pace was 9:11 with my heart rate average at 134, total time was 1:16:53. It was way cooler this morning and towards the end of my run it started to get pretty nasty and it is now pouring down rain so I got done just in the nick of time! I thought I saw Michelle and Mac just finishing up, they were heading up to mount loafer school  just as I was starting out but I wasn't going to catch them this morning anyway, I was to tired.

See ya tomorrow.

Asic Nimbus 9 (322)

I am on no sleep! Last night was a joke, and lets just leave it at that. My legs were totally wiped out for some reason, probably the extra mileage and the harder workouts are to blame. But I was determined to make it up Harry's' Hill this morning even if it was a major down pour from the rain... I forgot to charge my Garmin last night so I had no time and splits, but the pace was slow and easy and wet and difficult but I Got-R-Done. I know the distance was 8 miles and some change... I really don't know if going up Harry's Hill so slow is any good or not but I guess every run is a great run regardless of how slow it is!!!

Well that's about it I am going to go and dry off and get warm, I didn't know we were living Seattle I hope we can get back to that nice Utah weather real soon!

Asic 2130 (335)

I ran the modified flat course which I am now going to call the blue mail box loop. I head to Payson until I come to this big blue mail box which is just before the 200 meter hill that takes you into Payson. I then turn and head back towards my home and then out towards woodland hills road, I then turn and head for home, so I will call it the blue mail box loop! It is about 6.70 miles round trip, I then threw in a mile loop around my house to finish up the run. My legs felt pretty good for the first couple of miles but then they started to get tired, darn that Harry's hill... My average pace was 8:32 with my heart rate at 140 total time was 1:05:50, I also did my upper body workout with the Bowflex low weight and high reps.

See ya tomorrow

Asic Nimbus 9 (330)

I ran out towards GU corner and then out to my 5 mile mark just before I hit that mark I ran into my Brother Curtis. I told him I would catch him but it took me until GU corner to catch up with him. We talked for a few minutes and then I had to get back home to take my son Ethan to Baseball practice, so we split up. Then with about 2 miles to go to round out the 10 mile loop I started to have bowel issues and the last 2 miles were a run walk kind of thing, and I barely made it home! I took my son to practice and then came back and thought about running a few more but I kept having to, well you know what...... I waited about 30 minutes and decided to get out and try a few more, I started to feel like I was going to faint and my legs were pretty rubbery. So I just went as fast as I could and then called it a day, and as I'm writing this I am not feeling good at all. My daughter Abby has the flu and was throwing up all day yesterday so maybe I have caught some of that, I don't know. I was averaging an 8:30 mile for most of the run until the issues with my stomach. I had mile split in the middle that was 7:56(145) and my last mile was 7:58(136) so I will count them as MP miles.

My average pace for the entire run was 8:42 with my heart rate at 134 total time was 1:45:10. I'm going to go and lay down for awhile...

See ya Monday.

 Asic 2130 (347)