"A Hefty Hunk Of Steamin Junk"

It was a little cooler this morning, but after about a mile it was toasty. I did a 5 mile tempo and each mile I got a little faster and then I backed back down towards the end decreasing each mile, my splits went as follows; 8:42(135), 8:00(147), 7:59(154) that mile had a 200 meter hill in it, 7:18(151), 7:38(155), 7:44(154). My average pace was 7:54 with my heart rate at 149, total time was 47:41, I will have to check back but I think this might be a PR for this course, I could be wrong... My legs is really starting to feel like it is getting back to where it was before my injury, I am kind of getting excited about it, knock on wood!!! I am looking to increase my mileage in the up coming weeks, so that is exciting too, but I am still going to take it easy I don't want to re-injure it and then have to start all over.

I just checked and it was a PR for that course, Salem Canal Road to Payson loop by about a minute, pretty cool...

See ya tomorrow.

Kayano 12 Blue (268)

I ran the Salem Canal Road towards GU corner, my legs were dead from yesterdays 5 mile tempo run which was to much for me right now... I think I need to keep it at 2 to 3miles on the tempo run I can't seem to recovery quick enough for the next days run if I go more than that. My average pace was 9:30 with my heart rate average at 133 total time was 57:00, my legs were dead from the get-go, I felt like I was running in quicksand it was a hard run, and it was alot colder this morning too. I broke my treadmill out just incase it gets to bad outside then I can bring it inside, I have decided that when it gets down in the single digits I will be running inside which shouldn't be to often...

See Ya Tomorrow.

Kayano 12 Orange (155)

I ran the Payson via Salem Canal Road loop, it was very cold this morning and it was hard to get warmed up. My hands have still not unthawed as I'm writing this they still feel numb, I just tryed to keep my pace steady today and I was able to do that for the first six miles; average pace was 8:31 with my heart rate average at 138 , total time was 51:50. I have decided that on Wednesdays I will go alittle further than I have been doing, I have alittle more time where I don't have to be back as early, so I will tack on a couple of extra miles at a very slow recover pace, so I did that today, 9:22 pace in 18:50...I plan on  doing the same thing on Saturday going a couple of extra miles, this will give 4 extra miles a week which is about a10% increase and I will keep this up through January. I will see how my leg does to make sure I can handle the extra mileage, I don't want any set backs!

See Ya Tomorrow.

Kayano 12 Blue (276)

Very cold this morning I almost needed a face guard my face about froze, it wasn't much colder than yesterday but man it was a colder cold if thats possible. I had a hard time getting my legs to co-operate today I went a couple of extra miles yesterday and I don't know if that had to do with it or not, it was difficult... My average pace was 9:15 with my heart rate average at 134, total time was 55:42 no strength training this morning as my legs are hammered enough and they need to recover, and I hope they do for tomorrows run.

See ya then.

Kayano 12 Orange (161)

Boy what a difference 10 degrees makes, 25 degrees is just perfect, I can handle that!!! The roads were very slick and snow covered so I had to take it really easy, my first 3 mile splits went as follows; 9:12(139), 9:16(140), 9:04(144) this one has a 300 meter hill in it... After I hit my three mile marker I headed back and a snowplow had come buy and put down some salt so I was able to pick up the pace. I decided to do a 2 mile tinman tempo, just to wake my legs up, those splits went as follows: 8:25(144), 7:51(153). I then did a recovery mile of 9:08(147), I had hit the snowy slick portion of my route so I had to slow down, but my heart rate stayed kind of high which was kind of wierd...

Average pace was 8:49 with my heart rate average at 144 total time was 53:20, it was so much warmer this morning it was almost toasty, I wish it never got colder than 25 degrees that would be sweet! I also did the standard 30 minute upper body weight training, tomorrow after my run I plan on doing some lower body weight training...

See ya tomorrow.

Kayano12 Blue (282)

What a cold day. When I headed out this morning it didn't feel to bad, but as I hit my 5 mile mark down in the river bottoms I thought I was going to freeze to death!!!  I headed back and came by GU corner and my hands were just froze, my pace was pretty slow at this point and I was just trying to keep moving... The last 2 miles I was just having a real hard time, I think I didn't hydrate well enough the day before and it was showing as the run went on my legs were wacked out. The tights I was wairing were not keeping my legs warm enough, I need to invest in some real cold weather tights, I think it would of made a difference on my legs. My average pace was 9:13 and an average heart rate at 138 total time was 1:34:35, I wanted to get in 12 miles today but it wasn't going to happen, I was lucky to get in the 10 miles. I was also having stomach issues towards the end of the run, and lets just say I barely made home in time if you know what I mean,  it was brutal!!!

See you Monday.

Kayano 12 Orange ( 171)