Rhett

6 easy miles on a super windy morning.  45:06 

Family Track Night

It was such a beautiful evening (70 degrees and no wind) and I hadn't do my morning run, so the whole family decided to go to the track together.  The kids ran around on the track and infield and Doone watched while I did my speed work.  

1 mile easy

6 x 100m strides with 100m recovery then 1/4 mile easy

6 x 800m intervals (2:54, 2:50, 2:55, 2:53, 2:55, 2:56) with 400m recovery jogs

Total 6.5 miles

A big improvement from lasts week speed work effort. 

10 miles 1:14:11 AP 7:25

3 miles while out passing out door hangs for a food drive our ward is doing for our Day of Sevices

Track night with Jim

1 mile warm up

6 x 100m strides with 100 m jog recovery

1/4 mile easy

8 x 400m with a walk across the infield usually taking just over 1 minute for recovery. (1:18, 1:18, 1:17, 1:17, 1:17, 1:25, 1:24, 1:22)  I never really recovered from the 5th repeat so the last 3 were brutal.

1 mile cool down

Total run 5.5 miles 

6 miles on a beautiful 48 degree morning with no wind.

43:59, AP 7:20

10 easy miles, felt strong early, but faded at the end

1:15:11, AP 7:31 

Track night with Jim:

1 mile warm up 

6 x 100m strides with 100m jog rest

1/4 mile jog

8 x 200m with 200m jog recovery (36, 37, 36, 35, 36, 35, 35, 33 seconds)

1 mile cool down

Saturday is the local Turkey Trot (5k).  This was an easy workout that hopefully will get the legs feeling fast.  I have no clue what to expect Saturday.

4 easy miles to keep the legs fresh for Saturday.

The local Turkey Trot (5K) was today.

My whole family participated.  Doone, Cade, Chase and I ran the 5 K.  Tally and Lane did the 2 mile walk.  It was windy, but the temp was about 60 degrees and it was sunny.  They moved the course this year to the island which made it a nice flat course as opposed the the crazy hill one we have been running.

Chase got 1st in the 12 and under AG, and Cade got 3rd in that same AG.  Doone is still recovering from her surgery, but finished strong.  Tally and Lane had a lot of fun doing the 2 mile walk with some other friends of ours.

I had no idea what to expect today.  I've only been running 3 days a week and not that far.  I have been doing speed work once a week though.  After a 1.5 mile warm up with a few strides thrown in, we towed the line for the start.  At the gun a bunch of the younger guys went flying out,  I held back and ran with a three other guys that I new were about my pace.  When we hit the first mile at 5:45 I figured I was in big trouble.  I pulled back a little bit with one of the other guys I was running with and the other two kept going.  Mile 2 was 6:18.  I quickly did some math and realized that I'd just have to run barely under 7 for the last 1.1 to set a PR.  I focused on one runner that had been well ahead of me the entire race but seemed to be slowly coming back to me and tried to slowly real him in.  I caught him with a little more than 1/4 mile to go and ran right past him.  Mile 3 was 6:18.  I gave it everything I had averaging 5:22 for the last 0.1 and to my surprise and delight finished in 18:58.  A new PR by 1 second! I guess I was in better shape than I thought I was.  I finished 5th overall and 1st in the 40-49 AG.  

Track Night

Jim, Jeff, and I ran together.  Jeff is training for PF Chang's Phoenix Marathon in Jan.  Jim and I are not training for anything specific, so we have decided to do whatever Jeff's plan calls for for the next couple months.  This is his debut marathon and he is trying to go sub 3.

2 mile warm up

6x 800m with 1/4 mile jog recovery:  3:02, 2:55, 2:56, 2:56, 2:56, 2:53

1 mile cool down

 Those were the easiest 800m repeats I ever remember doing. We were talking the whole time even while doing the 800s. I felt like I could keep doing them all day at that pace. Even the last one which was faster was not all out.

I was sore from playing football on Thanksgiving morning with the ward. My back was sore from the twisting and turning. My left quad was sore from the starting and stopping.  Groin and IT were tight from the cutting and turning. I guess I'm just getting old.

I needed a run to get things loosened up.  The first few miles were good, but then my quad started screaming at me so I cut my run short to 8 miles... easy.  1:01:06

I was swamped at work and didn't get to the track until late.  Jim and Jeff had already done 4 of their 7 800m repeats by the time I got in a quick half mile warm up.  I then joined them for their last 3 and did one on my own.  Recovery was a 400m jog.

2:48, 2:49, 2:40 (this was their last one), 2:53 (the 2:40 on the one before killed me)

Did a quick half mile cool down and headed home as quickly as possible so I could take Chase to an awards assembly.