"A Hefty Hunk Of Steamin Junk"

I decided to do a little tempo run with a small hill thrown in, its only about a 300 meter hill or less so nothing big... I started out with a warmup mile of 8:45(137), first tempo mile 8:17(148), 2nd 8:32(152) that had the small hill in it... I then followed that up with a the final tempo mile, 7:40(159) I then did a cool down mile of 8:51(153), my heart rate was alittle high on that last one for being a cool down mile, wierd. Total time was 43:01 with a heart rate average at 149 and my average pace was 8:25, my leg felt really good today so I think I am getting there.  I am probably at 85% and climbing, so that is good too. I have still not got my speed back yet but I am not to concerned, I know that will come with time and patience, that is about it. See ya tomorrow.

Kayano 12 Orange ( 49 )

Sasha said to take it easy and so I took it easy this morning... It was a warm morning very nice and mild, my legs were out of it from the get go and I can see why Sasha has advised me to take it slow, my legs said slow so I cooperated. Total time was 46:59 with a 9:22 pace average and my heart rate average was at 137, it was nice to see that below 140 for a change. Not much else to say except it was a nice morning for a run, I also did the standard lower body strength training and core training that lasted for about 35 minutes after the run, I am pleased with the workout.

See Ya tomorrow.

Kayano 12 Blue (130)

Happy Halloween to you all, B00! Enjoy my wifes picture for the last day, she dressed up as a witch a couple of weeks ago and went with some friends up to Gardners Village for an all women witch party, she said it was alot of fun. Well enough of that lets get back to reality, I felt pretty good this morning and I tried to keep my pace at or above 8:45 per mile and was able to do that. I felt like I could of gone faster but I could hear Sasha in my ear telling me to watch my pace and keep it slow, so I did. I had one mile that got away form me for a minute, 8:38(148) but then I re-adjusted and got back on track, my average pace was 8:54 and my average heart rate was 144, still high... My total time was 45:33 and I was surprised at how well my legs recovered from the strength training yesterday usually Wednesdays my legs are alittle tired and hard to get going, but not today. My goal the next few months is to keep my mileage between 30 and 40 miles and make sure I run 6 days a week, nice and easy on the pace I really don't have anything I am training for I am just trying to get back towards feeling fit again after my injury and I think I am on my way, knock on wood.

See ya tomorrow

Kayano 12 Orange ( 54 )

Tryed to do another easy run today but one mile kind of got away from me 8:36, but the rest were 8:45 and above... I was having a hard time this morning, my energy level was alittle lacking, but I endured to the end and got-r-done!!! Average pace was 9:03 with a total time of 45:26, heart rate average was 144, my legs were a little dead today but I'm not complaining. I know I am going to have days like these and you just have to power through them, and so I did... I also did the standard lower body weight training along with the core training for 30 minutes, I hope I have my strength back tomorrow morning its alot funner that way.

See Ya Then.

Kayano 12 Blue ( 135 )

I did the Salem Canal Rd to Payson loop this morning, started out with a real easy pace and then I tryed to keep everything within that easy pace. I had another mile get away from me where I went a little faster than I should have 8:38(144) that was mile 4, the rest went as follows; 9:05(132), 8:41(142), 9:10(141), 9:17(141) .12 1:02... I felt pretty good for the whole run, the last few days my hip flexer on the front of my leg has tightened up, it recovers for the next day run and it is okay now, but I need to watch that and make sure it doesn't get out of hand. Total time was 45:56 heart rate average was 140, which is alittle better and my average pace was 8:58. I think tomorrow I might try and go alittle farther for a mini long run, but I will have to see how I am feeling and the leg situation and go from there.

See Ya Then!

Kayano 12 Orange (59)

I would like to start off by sending congrats to Paul and Logan and Sean for thier efforts today at the trials and a heart felt prayer goes out to Ryan Shay and his family, what a horrible loss to us as runners and to his family, a sad day...

I started out wanting to do a longer run this morning, and so I tryed to accomplish that today, started off with a warm up mile of 8:53(106) hear rate had to be off on that one, my goal was to just  take it easy for most of the run but I let a few miles again kind of get away from me. Mile 3 was 8:27(149) to fast for me right now,  and then mile 8, 8:32(147) also to fast, I just felt strong on those two and I didn't watch my pace, sorry Sasha... Average pace was 8:52, so that was good, and then average heart rate was 140 and that was better also, I would still like to see that down under 140 for that type of run. Total time was 1:11:09 and my leg held up pretty well, my legs were alittle tired towards the end but not bad, I also noticed when I am going faster I tend to notice my leg pain less so that is either a good sign or it gets numb the faster I go, It doesn't feel numb though, kind of wierd...

I saw a few of the familar faces this morning out running and that is good, I love this time of year with the weather cooling off and everybody is out, its just really comfortable and cool.

Thats about it, I will see you on Monday...

Kayano 12 Blue (163)