"A Hefty Hunk Of Steamin Junk"

I ran the Salem canal to Payson loop, I headed out the door around 6:15 am I started out with a warm up mile 9:01 (137) I then gradually increased my pace each mile. Mile 2 was 8:40(143) and then mile 3 which had a 200 meter hill in it was 8:15 (149), I  did a recovery mile for mile 4 8:26(150) atleast it was slower than mile 3 so probably not a true recovery mile... The last mile I really worked on my form and just tryed to stay smooth and I was surprised at the pace, I know by the way my heart was pumping that my pace was alot faster than the previous miles and I really just tryed to concentrate on my form, I hit that last split in 7:32(159) about 15 seconds off my half marathon pace, that was a great feeling... Total time was 42:48 with an average pace of 8:23 heart rate average was 147.  My leg is a funny thing when I go faster it seems to feel better than if I just plod along at a recovery pace, I don't know what that is all about but maybe it is a sign that I am on the road to true recovery, at least I hope so. All in all it was a good run and I liked the way I recovered from Staurdays long run of 10  miles that was my first double digit run since I got injured, so I am excited about the future and I think there are good things to come.

I would like to run a 5K after the first of the year but I don't think there is anything around here that I could run, maybe Sasha could put one together for just the bloggers.

See ya tomorrow.

Kayano 12 Orange ( 73 )

I ran the Salem canal rd to riverbottoms loop, tryed to do a recovery run this morning and it wasn't to hard my legs had delayed wacked out syndrome from yesterdays run, I could not get them to cooperate today... My splits were probably to fast today but they sure didn't feel like it I felt like I was in quicksand for the whole run, my splits went as follows; 8:39(137) to fast for a warm up, 9:03(139) alittle better on that one, 8:40(137) still to fast, 8:52(144) better, 8:57(142) better still. My average pace was 8:51 and my heart rate average was 139 which is better too, total time was 44:25. It was good to see my heart rate down under 140 for most of the run, mile 4 had a small hill in it which accounted for the higher heart rate and it kind of kept my heart rate up for the rest of the run. I hope my legs have their zip back tomorrow, oh well if they don't they don't, I also did the standard 30 minutes of lower body weight training and core training.

See ya tomorrow.

Kayano 12 Blue (188 )

I ran the Payson Salem Canal route and I decided to go a little extra this morning I went to my old 3 mile marker and then headed back, it was alot colder this morning than yesterday and monday I was alittle underdressed. But any who, back to the running I just wanted to take it easy for the most part this morning since I did my lower body strength training yesterday... Started out with a warm up mile which was alittle to fast again; 8:43(132), 9:00(137) better, 9:04(138) better still, 8:51(139) Okay, 8:20(143) I happened to be listening to REO Speedwagon "Roll With The Changes" and I went alittle to fast on that one, great song though... I finished up with a 9:01(141) for my 6th mile, my average pace was 8:50 and my heart rate average was 138, total time was 53:20. I liked my heart rate on this run, it is finally coming down where I had before my injury atleast on my recovery runs so that is really cool, I would like to push for 6 miles the next couple of days and then do a long run on Saturday of 10 miles again, but that will depend on my leg and my general fitness when I get to Saturday...

I will se you then!

Kayano 12 Orange (79)

I ran the riverbottoms loop today along canal road and back, it was colder again this morning I could feel the chill a might heavy! I started off with a warmup mile,8:27(148) way to fast again, I then eased off a bit to 8:46(142) and then eased into a tempo easy run. 8:09(146), 8:22(144) recovery, 8:06(154), 8:27(150) my average pace was 8:23 with my average heart rate at 147, total time was 50:27... My legs felt pretty good my left leg is still alittle sore but not bad and I had some zip towards the end even though I had slowed down just a touch, tomorrow I will do a true recovery run and take it nice and easy. I also did my standard lower body weight training and core training for 30 minutes, I felt like the run and the workout where the best I have had in awhile still not real fast running but it is coming back slowly...

See Ya tomorrow.

Kayano 12 Blue ( 194 )

I really tryed this morning to do a true recovery run, my goal was to keep everything slower than a nine minute mile. I decided to take it easy and enjoy the scenery, my average pace was 9:13 with my average heart rate at 138 total time was 55:40, it felt good to take it easy... Tomorrow I plan on doing 10 to 12 miles depending on how I am feeling and how my leg is holding up, so who knows. No strength training today, I need the break.  I will resume on Monday or I might do some upper body tomorrow after my long run, I will have to see how much time I have.

Kind of boring today, sorry for that....

Kayano 12 Orange ( 85 )

When I awoke this morning my body was telling me to go back to bed and as I started running I told myself that 5 or 6 miles seemed to be the ticket for the day, but as I got 2.5 miles into the run my body said you are going 10 miles today and no less... Now my mind was still saying I don't think so, but then before I knew it I was down in the Riverbottoms and hitting my 5 mile turn around point.  At this point I took some gu and realized that I had no water and no gatorade. I then thought, well I have my IPhone with me just give my lovely wife a  call but then I looked at the time and new that was a no, no. So I kepted running just taking it easy and I felt really good for the most part, I then passed the cooler for the spanish fork group and I just about stole some gatorade, but I didn't feel wright about it so I just motored on. As I got further on I thought, sorry Honey I  have to call, and she was good about it as she always is. After getting another Gu and some Gatorade I headed for a few more and ended up doing 12 miles, not real fast but it was more about distance today than speed... My average pace was 9:11 with my heart rate average at 140 total time was 1:50:43, I had alittle strength towards the end on miles 10 and 11 I speed up to an 8:42 and 8:32 mile which was good to see that I had that extra at the end, that means I am on the right track... I did a 1.5 mile cool down, Pretty good run all around.

Kayano 12 Blue (206 )