"A Hefty Hunk Of Steamin Junk"

I ran the Payson Park Loop, extended route which includes the hills and also all the way out to the new Payson Swimming Pool. This course has lots of rollers and is a good little workout, I did a progression run starting with a warm-up mile and then went onto the progression; 8:18, 8:19 includes a pretty good hill, 8:03 and then I started to progress down to a recovery run... Average pace was 8:33 with my heart rate average at 145, total time was 1:09:19 my legs were starting to feel it towards the end and I think that had alot to do with the harder run on Saturday, but the good thing is my hip wasn't even an issue this morning. I am hoping that by the time the race gets here I will be injury free, cross my fingers!

I finished with my standard weight training on the upper body, usual exercises...

See ya tomorrow.

Asic Nimbus 10 (91)

My hip was sore this morning. I just can't figure this stupid thing out, it felt so good yesterday.  One good thing is after I stopped and stretched it seemed to loosen up and it was feeling pretty good by the time I finished the run. I ran out to Mini GU Corner, out and back, I just tried to take it easy and do a nice recovery run and I think I accomplished that! My average pace was 9:18 with my heart rate average at 138, total time was 56:51, I finished up with some strength training on my lower body and then some core training with the rubber ball, I also added 60 push-ups to the end.

Well that's about it, I guess I will see ya tomorrow...

Asic 2130 (177)

Well, I ran the Loafer canyon this morning and my goal was to get to the gate, even if it killed me... I was able to do that and it didn't kill me but it all most did, I think the last 20 yards of that darn thing are the worst it feels like you are running straight up hill! My hip was a little sore right at first but after it got loosened up it felt okay, I am also nursing a blister on my left foot the size of a quarter, its not feeling real great, but it to seemed to get better the more I got into the run. I did a couple of MP pace miles on the way down 8:30, and 8:01 my average pace was 9:15 with my heart rate average at 143, total time was 1:12:40. I felt pretty good today especially after my hip got warmed up it seemed to be pretty good after that, and even though I wasn't pushing the pace my legs felt like they had some good strength in them, which is a good sign as well... I turned off my music while I was going up the canyon part as it is kind of spooky in the dark and alone, I spooked a few Deer and I was always on the look out for Bears and Mountain Lions, I made sure to make a lot of noise just to let them know I was there!

Well that's about it, no strength training today as Wednesdays are my day off from that part of the training.

See ya tomorrow.

Asic Nimbus 10 (99)

I ran out to mini GU corner out and back and I made sure I kept it pretty easy. My average pace was 9:00 and my average heart rate was 136 with my total time at 54:57, I did 2 quarter mile pick-ups and they went as follows 2:02(8:11), 2:07(8:31). I think next week I will try some of those but really try to do them quick I just had my old 305 set on a quarter mile lap so I thought I would include those this morning. My legs were pretty tired today from that hard hill workout yesterday, I was really feeling it, but it was a good tired and I can live with that.

I also finished up with my weight training on the lower body along with the core training on the rubber ball and then also with some push-ups at the end.

Asic 2130 Blue (6.11)

I decided to just run an easy 3 miler just to shake the legs out, it took about a mile to finally warm up the groin and start feeling decent. I was able to run the last mile or so with Michelle, she is running really good right now and I expect to see her run really well at SG. My average pace 9:03, I didn't wear my heart rate monitor this morning so I have no numbers on that, but my total time was 29:22... I will try and do a 20 miler tomorrow hopefully with my brother, Michelle said that there won't be a cooler out tomorrow so I might have to work something out if my brother doesn't run with me. He will usually put out a cooler at GU corner, that is if he doesn't have to work in the morning, if he does then it will be a lonely 20 miler... No strength training today. I am just taking it easy for tomorrow I feel like if I can do the 20 miler tomorrow that I will have had a great week of training and then I can start to taper but very lightly, my taper will be less intensity and then slowly lower the miles.

Asic Nimbus 10 (102)

I ran with my Brother Curtis this morning and it was pretty fun, he took me up over Harry's hill and over by the stake center and then back out to GU corner. After a pit stop we headed up around the Golf Course and back to GU corner, and then I ran about a half of mile back up powerhouse road with him and then I turned and headed for home. The first couple of miles I was booking it cause I thought I had missed him but them I saw a lone light coming my way and it happened to be him. My legs seemed to do better towards the end I was able to crank out some MP miles even though my legs were tired they seemed to respond pretty good, so I think that is a good sign;-)    My MP miles were as follows, 8:10(154), 8:05(150), 8:15(148),8:31(147), and 8:26(146) three of these miles were done towards the end of my run and my legs seemed to feel better as those last miles went on so that was cool too. I did take some breaks along the way to take GU and get a drink and that is luxury that I won't have in the Marathon so my legs may get whacked out sooner, but I will have to see. My average pace was 9:05 with my heart rate average at 137, that was very good, total time was 3:02:03. I will start to take it easy these next weeks leading up to the marathon, I wouldn't call it a taper but I will not be doing to many hard runs, I just want to take it easy and ease into the race! I was able to talk to Tom towards the end of my run, he was trying to find Kim, I hope he found her all right. I'm sure he did:-)

Well thats it for this week, see ya on Monday!

Asic 2130 Red (197)