"A Hefty Hunk Of Steamin Junk"

I did the Payson park loop except I stopped about a mile short of the park, I hope to incorporate that last mile into my Monday route here soon. My average pace was 8:56 with my heart rate average at 142, total time was 57:31. I felt pretty good today, my hip was a little sore but the pain subsided after I got warmed up, and it feels pretty good right now. My legs recovered nicely from the long run on Saturday so that was pretty cool, I hope that next week I an work in some interval training and maybe do some faster tempo miles but we will have to see...

I also did my standard weight training on the upper body 2 sets of each exercise and 12 reps in each set.

See ya tomorrow.

Asic Nimbus 10 (39)

I had the worst night last night, I'm on no sleep, 2 hours is being generous. About 5:30 I was laying there and just decided to get up and get my run in, rather than lay there in bed and feel like I did. So I headed out and my hip and leg were pretty sore, but as I got further into the run it seemed to loosen up and then by the end it felt pretty good. I did have some tightness in my left achilles but it seemed to get better to towards the end, that left leg has really been giving me fits the last few months, its really been frustrating! I ran out towards mini GU corner but stopped about a half of a mile short and did some light stretching and then headed back for home. My pace was pretty slow so I decided to catch the 9:30 guy and so I speed up and that mile was an 8:38, and then finished up with my last mile being an 8:26 mile pace.  My average pace was 9:12 and my average heart rate was 137 total time was 47:02.

I finished up with my lower body weight training, 1 set of each exercise with 12 to 15 reps in each set, with low weight, and also did some core training on the rubber ball and 60 push-ups.

See ya tomorrow.

Asic 2130 (87)

Wednesdays are Loafer Canyon Days, and my legs were not wanting to run up that darn thing this morning to top it all off I had a head wind all the way up, brutal. My legs were totally wiped out from the lack of sleep, although I did sleep a little better last night but I still feel like I've been beaten senseless with a bat! I took it real slow going up and tried to to the same coming back down, my average pace was 9:40 with my heart rate at 140, total time was 58:28 my last mile was 8:42 so I'm counting that as a MP mile... My heart rate going up was 150 to 155 and then coming down I took it pretty easy and it was 127. I know the reason why I am feeling tired is because of the sleep issue, its so important to get a good nights sleep. My hip was really sore today, it affected me going up and on the way down I hope that it is feeling better tomorrow.

No strength training today because its my day off, I can't believe it's the first day of school summer went fast, my stepson Mason is in High school this year at the new Salem Hills High School, he was really excited. It should be a fun year with everyone.

See ya tomorrow

Asic Nimbus 10 (45)

My legs felt pretty good this morning so I thought that maybe I would do a tempo run of 2 miles and really try to push it. I ran out to mini GU corner, out and back, and started with a 2 mile warm up and then I settled into the tempo run my splits went as follows;

1.9:27(134) warm-up

2.8:56(143) still a warm-up

Tempo Miles.

1.7:28(154)

2.7:06(159) slightly up hill, and I am really starting to feel it in my quads...

Cool Down.

1.9:06(151) heart rate a little high, probably due to the tempo.

2.9:06(144) Heart finally settling down.

Average pace was 8:33 with my heart rate average at 146, total time was 51:54. My leg =felt pretty good, I am icing as we speak, tempo mile number two I was really starting to feel it but that's a good thing. I finished up with some core training on the rubber ball and some push-ups. I will skip the weight training on my legs because of the tempo run, I don't want to over do it!

Se ya tomorrow.

Asic 2130 (93)

I just did a nice recovery run this morning, my hip was a little sore but not bad and it seemed to get better as the run progressed... I ran out toward Payson, out and back and it was a beautiful morning. My average pace was 9:09 with my heart rate average at 138, total time was 47:08, my legs were a little tired after yesterdays little tempo run but they did better than I thought they would. Tomorrow I hope to do at least 15 miles and maybe more depending on time available and how I am feeling, we shall see:-)

I finished up with some strength training on my upper body with the bowflex, 2 sets of each excersise with at least 12 reps in each set, low wieght.

See ya tomorrow.

Asic Nimbus 10 (51)

I ran out to GU corner and then down into the river bottoms to my 5 mile marker and then I did a little two mile tempo run starting easy and then finishing a little stronger towards the end. First mile was slightly up hill 8:30, and the second mile I picked it up just a bit and it was 7:43, after that I took a GU and then headed back towards home. I took a little detour and run up around pretty little hill and then back to my 2 mile mark from my home rested for about 60 seconds and then headed for home. I finished up with a mile loop around by my house, my groin was pretty sore to start out but after a while it loosened up and was all right. My average pace was 8:53 with my heart rate average at 142, total time was 2:13:50 not real speedy and not as fast as last week, but still okay.

Well that's about it,  see ya on Monday.

Asic 2130 (118)