"A Hefty Hunk Of Steamin Junk"

I ran the Salem Canal Road to Payson loop, I started out with a warm up mile and then I eased into my tempo run. My splits went as follows;8:49(135), 8:27(143), 8:16(149) this had a 300 meter hill in it pretty steep towards the top, 7:23(151) better, 7:07(162) way better... I then slowed down just a tich to recover so my last mile was alittle slower than I could of run which was, 8:09(153). My average pace was 8:02 with my heart rate average at 148 total time was 48:36. I am calling it a 4 mile tempo even though my splits were not even, but I had a pretty good 2 mile tempo, miles 4 and 5 were pretty good,  I think I am coming around to just about where I was before my injury, but I still have some work to do... My leg felt pretty good not  much pain, I will have to see how it feels later on today to get a real feel of where it is at in the recovery stage.

It was a nice cool and crisp morning I wish it never got colder than this, I can handle it when it is in the 20's but when it gets colder than that I start getting annoyed, oh well such is winter!!!

See ya tomorrow.

Kayano 12 Orange (127)

I did not have a very good nights sleep last night, tossed and turned all night long. I must be stressed out or something, I don't know from what just the typical stuff its Christmas and there's not enough money to go around, ya know that kind of stuff... It was a good thing that this was a recovery run, because I was one tired little bugger. I ran the GU corner loop today, I don't actually make it out to GU corner but it is that general direction, my average pace was 9:03 with my heart rate average at 136 total time was 54:49. I felt alot better than I thought I would this morning considering the lack of sleep and I had a pretty hard workout yesterday, at least for me it was a hard workout.

I also did the standard lower body weight training and core training, 30 minutes total. Not much else to say except the tunes were good and the morning was brisk and that is about it, I am short on time so I got a go!!

See ya tomorrow.

Kayano 12 Blue (256)

I did alittle mini tempo run this morning, I ran the Payson Salem Canal Road loop out and back. My first three miles were really tough I think my legs were alittle wacked out from the strength training yesterday, so it took me a few miles to get them going and warmed up... My last 3 miles were done as to keep my heart rate at 150 and hold it there for the 3 mile on the return, my splits went as follows: 748, 8:14, 8:05, I am counting those as marathon pace even though they are about a minute slower. I had a negitive split on the way back of almost 3 minutes, so that was encouraging. Average pace was 8:26 with my heart rate average at 141 total time was 51:00...

See ya tomorrow.

Kayano 12 Orange (133)

This was a brutal run, I felt like I was back in high school trying to break the nine and half minute mile, my legs would not go this morning, heavy, heavy, heavy... I went towards Gu corner via the Salem Canal Road and I was like well maybe I will just do three miles and then before I knew it I was at my 3 mile marker and heading back, those last few miles felt like they took for ever!!! My average pace was 9:28 and my heart rate average was 131 with a total time of 56:58, I guess my legs were ready for a major recovery run so I just co-operated. I decided no strength training on the legs today, it looks like they need the rest and I hope they recover for tomorrow because I can't take another run like this mornings, it was brutal,very brutal...

See ya tomorrow.

Kayano 12 Blue (262)

I didn't want to get up this morning, mainly because of the way I felt yesterday I had talked myself into feeling like I needed a break or a day off today and recover, but then I thought about my friend Russell whos brother just died of cancer and I was able to hop up out of bed and get going. I thought I was going to dedicate this run to his brother Doug and have a thought in my heart for his kids and family, sometime life really puts things in prospective for ya... I was amazed at how well my legs felt,  it was like I was a totally different runner this morning, there was a bounce in my step and the thought of yesterdays run had all but faded. I decided to find a pace that was comfortable and just hold that for most of the run, I started with a slower warm-up mile and then I seemed to find the pace with ease, and it was easy for the most part. Breathing was under control except for the 200 meter hill on mile 3 but I recovered quickly, my splits went as follows; 8:35(134), 7:58(148), 7:51(155 with the 200 meter hill), 7:53(149), 7:55(155), 7:56(155). Total time was 48:28 average pace was 8:01 and my average heart rate was 149, I was very pleased with this run it is the best I have felt since my injury and I am excited for tomorrow, I just hope the snow holds off  long enough so I can get my run in, we shall see...

See ya tomorrow.

Kayano 12 Orange (139)

I ran the Salem Canal to Spanish Fork riverbottoms route, out and back, the weather was a lot better than last week, it was pretty warm too. After yeaterdays hard workout ( 5 mile tempo) I just wanted to keep everything nice and easy and hammer out a 10 mile long run, I thought about going 12 miles but decided against it... I wanted today to keep the average pace under a 9 minute mile and just cruse along at a comfortable pace, my average pace was 8:56 with a total time of 1:29:57 my average heart rate was 143. My legs were getting pretty tired toward the end, not bad but I think I hadn't fully recovered from yesterdays workout and I started to feel it towards the end of todays run. There wasn't alot of people out today, I passed a few early on but I didn't reconize any of the runners, I think they all started alittle earlier. The cooler was out at GU corner when I passed by there but I didn't see anybody, and then I passed a few runners down in the riverbottoms.

I felt pretty good today, I have worked out  hard this week and I am glad it is Saturday,  I am ready for a day off tomorrow to rest... 

See ya Monday.

Kayano 12 Orange (149)