Rhett

TM Hills level 4 @ 7:08 for 60 minutes

Total run 8.4 miles with 3.6% max incline with .6 mile cool down.

I tried posting my race pictures on this blog but I need instructions. I finally got them on ForumFlyers in a normal size. Wow, I am a computer dummy.

It's cross training day!!!!

1 mile TM warm up

Cardio Core class-- this was the best one yet.  Some very instense stuff.

Lower body weights

20 minutes stair speed intervals

1 mile TM cool down

TM mile repeats at 1% incline

1 mile warm up @ 8:00

6 x 1 mile with 1/2 mile recovery jog (5.0)

First 5 @ 6:15

Last 1 @ 6:05

1/2 mile cool down

Todays repeats felt great.  Now I have to decide if I want to start doing them faster or with less recovery time.

Full body weight training

40 minute elliptical

Crazy busy day.  I hope you're all having a good one.

TM long slow run, Random Hills Level 3 (2.9% max incline) @ 8:00

Total Run 15 miles, 2 hours

This run felt super easy this morning. I really wanted to speed up, but I stayed disciplined and stuck with the plan. The cool thing is, about mile 9 I realized I had forgotten to tape up my foot and I had been running pain free and finished the run pain free as well. Maybe I'm almost all the way better. I sure hope so.

Yesterday after work my boys wanted to go running in preparation for the up coming Turkey Trot. I figured it be a nice easy run after my 15 miles in the morning and it was. First I ran 2 miles with Chase it was good running and talking with him about school and such. It was my first run with Cade (5 years old) so I took a bit shorter route with him. I was amazed at how good of runner he is. We did 1.5 miles in just under 16 minutes on a fairly hilly course. I was super impressed. He did the first mile right at 10 minutes and just ran with joy.

Today for me, 30 minutes stair speed intervals. Cade wants to go running again so I might get in a bit of easy running later.

Did 2 more miles with Cade this afternoon, He says he's going to do the full 5 K at the Turkey Trot. We'll see.

1 mile warm up 8:00, 1% incline

TM hills level 4 (3.6% max) at 8.6mph  (7:00) for 1 hour

.4 mile coool down at 5 mph

Total run 10 miles, felt good and strong.  Looks like my goal of doing that run at 9 mph for a full hour before Jan should be very doable.

1 mile warm up 8:00

CardioCore Class- lots of focus on pecs, quads, glutes, and of course abs and core.

Weights- lower body, lats, abs and core

20 min stair speed intervals

1 mile cool down 8:00

Mile repeats today.  I decided to cut my recovery in half and was a bit nervous about the workout.

2 mile warm up @ 8:00

6 x 1 mile with .25 mile recovery at 12:00 (total 3 min recovery jog)

First 5 miles @ 6:15 and last mile @ 6:05

.75 mile cool down @ 8:00

Everything done at 1% incline.

I was suprised that I was able to do the full workout with the shorter recovery time and still feel strong enough to go faster on the last mile.  I guess it is time to start running faster.

Full body weight training

1 hour eliptical

Feeling good

My plan was to run for 2 hours this morning.  I used one of the new TMs which have different programs than I am used to.  I used a random hills and random speed program so I wasn't sure how far I would end up going.  I set it at max incline of 4% and max speed of 9.0 (6:40) and went for it.  I ended up going 16.07 miles in 2 hours so I averaged just under 7:30 pace for 2 hours.  That was a bit faster than I had planned on going, but I felt strong the whole way so I guess I was ready to pick up the pace on my longer run.  I usually only run 3 days a week, but tomorrow is the 2nd anniversary run of the local running club so I think I'll go run a few easy recovery miles with them.

I ran with the running club in celebration of it's 2 year anniversary. It was fun to see some friends I haven't seen in a while and chat as we ran. We ended up going 5 miles and averaging 8:03. It was a perfect recovery run after yesterdays long and faster than expected run. After the run we all had breakfast together. It was the perfect way to start out a perfectly beautiful Saturday-- low 70s, no wind, and sunny. I love Havasu this time of year.

Since I'll be racing a 5K turkey trot this Sat and I'm hoping to cut 40 seconds off my time from the same course I ran 3 Saturdays ago, I decided to make this a cut back week, but pick up the intensity a bit.

TM run

Warm up 1 mile @8:00 1% incline

Hills level 4 (3.6% max) @ 9.0 (6:40)

Cool down 1.5 @ 8:00 1 %

I hope soon to be calling this pace my marathon pace, but for now it will have to be a tempo run.  It did feel pretty comfortable though, but I don't think I couuld have maintained that pace for much over an hour with those hills.

Warm Up 1 mile TM @ 8:00

CarioCore Class: Today focused on quads, hip abductors using strength bands, biceps, triceps, abs, and lower back. Fairly intense class today.

Lifted weights- lower body, lats, abs, and side abs.

In the spirit of my cut back week I finished off with 20 minutes elliptical instead of doing stairs like usual.

I went to the gym a little later than normal this morning and all the TMs were being used by old people walking at a pace that they could walk around their living rooms.  I tried not to get frustrated and jumped on the clunky arc trainer for some warm up.  After about 15 minutes a TM opened up so I quickly claimed it.

Since I'm doing a cut back week I decided to do just 3 x 1 mile repeats at a faster pace than I have been doing 6 with a 3 minute walkd recovery between each.  Oh yeah, at my usual 1% incline.

mile 1 @ 6:00

mile 2@ 5:56

mile 3@ 5:52

1.4 mile cool down @ 8:00 for a total run of 5 miles

I was suprised how easy this workout felt.  Even on the last mile, I was only at about 90% effort.  This gives me a little confidence that I may be ready for a good 5K this Sat. 

Some nice EZ miles this morning to keep the legs fresh for Sat.

6 miles TM 1% @ 7:30

I did some core work before running as well, but skipped the weights today.  I think I'm taking this 5K a little too serious, but when you don't run 5Ks very often, you have to show up on race day with your A game.

30 minutes eliptical followed by some extra stretching.  Felt good to stretch realy well.

It was a great day for the Burgener Family runners. Doone, Chase (10), Cade (5), and I all went to the local 5K Turkey Trot on a beautiful Saturday morning. It was sunny with a light breeze and about 65 degrees at race time. I warmed up for a mile, did some active stretching and the then a few strides to get the legs ready for the quick first mile I knew was coming. We lined up and I had my game face on. After sizing up the competition, I knew I had no hope at first or second. Three other runners there were my competition for 3rd. One of them, an 18 year old (Maliki) who beat me last year; one a 40+ year old (Chris) who I beat coming up the final hill last year, and the other a 40+ year old (Kerry) who I beat 3 weeks ago coming up the final hill.

We were off and the early pace was fast as expected. The to fast guys were out to a quick lead the other 4 of us were running together with Maliki leading the pack for the first 1/2 mile. Then Chris moved to the front of the pack and I went with him. Soon we dropped Maliki and Kerry. We hit the first mile at 5:13. I thought oh boy that is too fast, but I was feeling good, so I went with it. Right after we hit the first mile Chris dropped the pace even faster and I decided to let him go, hoping to be able to catch him going up the steep hill on the last mile. We hit the turn around around 8:40 and he had about 100 yards on me. The was a pretty stiff headwind once we turned around and I was regretting the decision to let him get ahead of me. I really could have used him to block the wind. Heading back to the 2 mile mark he picked up another 100 yards on me which mentally crushed me. Mile 2 was 6:17, so I was right at 11:30 after 2, but I had a serious climb coming and was running into a decent wind and my legs were getting heavy. It was just too far of a gap to really let myself push hard and try and get him. He was fading at the same rate I was, but I couldn't pick it up. I ran a disappointing 3rd mile in 7:13 and my only focus now was keeping Maliki and Kerry from catching me. I was too tired to look back so I just tried to keep pushing. Little did I know that were almost a full minute behind. That early pace really hurt them bad and they were way off their normal 5k time. I finished the last 0.1 with a 6:51 pace up that final incline to finish 4th overall and 2nd in my AG with a disappointing time of 19:22.

I then grabbed the camera and headed out in search of Cade to help him finish. I ran out passing Doone and Chase and finally found Cade a little mor than a mile out. He had run all the way to the turnarouond but was tired and walking back. I helped encourage him and keep him going until we got to the end where everyone was cheering the little guy in. He was tired, but happy to be done.

Doone got second in her AG

Chase 3rd in his AG

Cade received and award for being the youngest runner and was so excited.

It was way cool to be there with most of the family and everyone getting awards.

Well I had my fun with the 5k last week. Now it is time again to focus on getting my body ready to train for a marathon.

I was back at the gym on the TM this morning.

1 mile warm up @ 8:00

9 miles hills level 4 (3.6% max) @ 6:40 --1 hour

1 mile cool down @ 8:00

This was the run I was hoping to be able to do by Jan 1. I guess I am ahead of schedule. It was more like a 1/2 marathon pace effort, especially with all the hills, but I'm going to start calling 6:40 my marathon pace. Maybe if I keep doing that my mind will convince my body that 6:40 is my marathon pace.

I needed a recovery day after yesterdays hard run.  I was going to do the CardioCore class, but there was a substitute, so I just did my own thing.

1 mile warm up at 8:00

Full body weight trianing with some extra focus on chest and back.

Finished up with some stretching and a few extra core exercises.

It was mile repeats today!!!  I did them on the TM at 1% incline.

1 mile warm up at 8:00

6 x 1 mile with 3 minute walk recoveries.  The first 5 I did at 6:00 and was suprised who good I felt on # 5, so I did the 6th at 5:52. 

1 mile cool down at 8:00

Morning Football

Early afternoon hike.

Lots of carb loading in the evening.

Better run far tomorrow.

After all that carb loading yesterday, I decided to go for a long run today. It was such a beautiful day I even ran outside. I figured I'd do 20 easy miles on some serious rolling hills. I ran the first 10 at what felt easily sustainable for 20 miles and then figured I'd try and negative split it. First 10 were in 1:15:30. I figured I'd try and run the second half a minute faster to finish at 2:30. I did have to run the last 2 miles sub 7 but I ran the second half in 1:14:19.

Total run 2:29:49 AP 7:29

No foot pain and I even forgot to tape.

30 minutes elliptical

I woke up not feeling quite right this morning, so I decided to do a recovery run instead of my normal mp run.

7.6 miles, 1 hour, random inclines and speeds (max 4%)