"A Hefty Hunk Of Steamin Junk"

I ran the Payson park loop this morning but I stop just short of the park, maybe I'll run it next week and extend all the way to the park. My pace was really slow as I am still recovering from the long run on Saturday, my average pace was 9:07 with my total time at 55:41, my HR average was at 135. Just a nice easy recovery run. My quads felt good but the calf's were pretty sore but not as bad as I thought they would be... I finished up with my upper body weight training and then some push-ups.

See ya tomorrow

I ran out to mini GU corner and then back to the house, I did a couple of mile repeats on the way back the first one was 7:30 and then I ran a half mile jog and then ran one more mile at about the same pace maybe a little faster, 7:25, and then I cooled down for another half mile. Average pace was 8:33 with my HR average at 141, total time was 52:11 my HR during the first mile repeat was 150 and then about the same for the second one. After the run I did my lower body weight training and some stretching, my calf was a little bit of a bother but as I was able to go faster it kind of felt better which is a little strange. I will do some more speed workouts on Thursday, easy day tomorrow with slower pace.

See ya tomorrow.

I ran out towards Payson park but I didn't extend down into the park, I will start adding in the rollers next week, I kept the pace nice and easy and just enjoyed the run. My average pace was 8:40 with a total time of 53:57 with my HR average at 141. After the run I did my upper body weight training and then some push-ups. I want to do some more speed tomorrow, I would like to do some 200's and some 400's I have decided to split the speed workouts in two parts as not to over do it, I'm feeling good at this point and I don't want to screw it up!

See ya tomorrow.

I ran down to the track at the high school, which is 1.76 from my house so a nice little warm up. The plan was to do some 400 repeats with a 400 recovery jog in between each repeat, I wasn't to sure what to expect with these since I haven't ran them for a while.

Splits went like this. Time/HR/Pace

1. 1:41/153/6:47 2:26 recovery. Okay

2. 1:41/156/6:43 2:18 recovery. Okay

3. 1:38/158/6:31 2:14 recovery. Better

4. 1:30/169/6:03 2:19 recovery. Best.:)

After the repeats I jogged home and added a little on to get to the 6.11 miles, total time for the entire run was 54:14, average pace was 8:52 with my HR average at 142. I was pleased with the last two repeats as I seemed to get better as they went on, which is a good thing but I was pretty spent at the end. After the run I did some lower body weight training and then some stretching, all in all a pretty good workout.

See ya tomorrow.

Out the door early, 5:30am, I wanted to get back in time to watch Ethan run the Salem Days 5K. I ran out to GU Corner and then back to the house, tacked on a couple more waiting for the race start, I was having stomach issues again the whole run,  I had one VPM and then I just made it back to the house for another special moment  and then it was unsettled for the rest of the run. I have had a head cold  for most of the week, which isn't helping, and I haven't slept well cuz of the cough that I have, maybe three hours tops last night and not much better the night before that. My average pace was 8:35 with my total time at 1:37:06, HR average was at 142. Ethan did real well on the 5K, first overall in his age division with a time of 20:24, he just won't run hard for and I don't know why... he has gas in the tank but he won't use it, I know he is a sub 19 minute 5Ker but he won't let his legs go, frustrating! I'm proud of him for winning his age division though, he's a great kid!!!