"A Hefty Hunk Of Steamin Junk"

Up at 4:30am  and I did my standard 4 mile tempo run this morning, starting with a 2 mile warm up,  and then I eased into my tempo run. I felt pretty good to start out but I think I started a little to strong so towards the end I eased off a bit,  that split was 7:14 followed by 7:24 which was a gradual up hill, hit my turn around and picked up the pace, 6:59. I then followed that up with an easier split of  7:33, my legs were a little tired at this point hence the reason for slowing up a bit. I think I could of maintained a quicker pace but I didn't want to push it to hard, I wanted to stay in control and smooth. My heart rate for the tempo averaged between 157 and 161, except for the threshold mile that was more like 166-169 when I peaked. I then did a two mile cool down, and some stretching. I didn't have time to do any strength training as I had to be in Heber at 8:00 am to meet with a client, I am hoping to complete the upper body weight training when I get home after work. I am sitting at work writting this and my legs are a little tired, but that is what they make recovery runs for, right... My average pace was 8:06, and my heart rate average was 146. Total time was 1:05:09

See ya tomorrow...

Asic 2120 (169 )

Today was a recovery day, so I did a nice easy 7 miler at an easy pace. Average pace was 9:07 and heart rate average was 133 with my total time at 1:04:35. I went  a little faster towards the end, I would speed up for a quarter and then slow down for another quarter I did this for about the last 2 miles and then ended with a quarter mile cool down, I was getting kind of bored....

My foot is feeling so much better, I feel that I am 100% finally and I am so excited. My back is even feeling alot better, although I don't feel as though it is completely 100% more like 85% at this point. Its not really hindering my running at all, its just when I sit for a long period of time I get that pain that runs down the back of my right leg. But I think as I do the upper body strength training that will slow subside, as it always has in the past.

Thats about it for this morning, I feel I am on the right track and I am excited for the future....

Harry's hill tomorrow, I can't wait!!!!!!!!!!!!!

Hurricane Grid 9 (     )

I did the Harry's hill loop this morning, I started with a mile warm up. I had a pretty good time going up Harry's hill not my fastest but it was a nice steady pace... On my way back down did a couple of miles at marathon pace those splits went as follows, 7:34(148) Really down and then I did a 7:39(150) more level on that one. I then did a mile and some change as a cool down, I felt really good today and I am just trying to keep things simple and not get any injurys..  I hope to do one more speed workout this week, maybe some 400 repeats but tomorrow will be a recovery run so maybe Friday....

Asic Kayano (220 )

Just did a nice recovery run today with one mile at marathon pace(7:15). I probably went a little to fast on the other seven, but it felt good and the quicker pace was towards the end. My average pace was 8:46 and my heart rate average was 141 with a total time of 1:10:33, the average pace seemed to be a little faster than my normal recovery run but ony by about 10 seconds or so per mile and my heart rate was over 140 only because of my quick last mile... Tomorrow I hope to do some 400 meter repeats and actually clock them, now that I know how my garmin 305 works....

Asic 2120 ( )

I have decided to add some 800 meter sprints into my training schedule. I will do them every other week building up to 10 repeats by the time I start to taper for SGM... I started with a 2 mile warm up and the eased into my first 800, 3:22(150) I then did a recovery of the same length. the next one was a little slower as it was slightly up hill 3:32(154) Legs where feeling a little tired on that one. The next on was slightly down hill and that one was 3:20(153), the last one was a hair slower at 3:27(157) with a little up hill right at the end. I then cooled down with 2 more miles to finish out the run, my legs were alittle tired from yesterday's run and the week in general. I had three days where I had some speed work factored in for that run, so I am pleased with my week so far and I hope my legs will recovery for my long run tomorrow for some added mileage... I also did 20 minutes of upper body weight training and core training, I will see ya tomorrow. Asic Kayano 13 (228)

I felt real tired on my first couple of miles this morning but after mile three I started to loosen up. I think I am wornout from the increased mileage this week and the extra speed work, but I was mentally tough this morning and that was a victory in itself... I was proud of the way I stuck with it those first few miles and then my legs really responded, I actually speed up towards miles 10 to 14 but then the last two miles where pretty brutal, I think the week finally caught up with me. My average pace was 9:12 with my heart rate average at 136, with my total time being 2:27:10. Not real blazing speed but my legs were tired so I had to take it easy and wanted to take it easy, I accomplished all my speed work earlier in the week so i feel real godd about my miles this week...I am glad it is Sunday tomorrow  my body needs the rest bad, so I will be taking it really easy...

See ya monday.

Asic Kayano  (244 )