What ever it takes!

6:30 am.  I lied about going back to the trail,  my co-workers wanted to see my cool trail that I found so I told them I'd meet them in the hallway at 6:15 this morning.  Only 1 of the 3 actually showed up so we headed off.  Very nice morning, cloud cover made it warmer that the past 2 days.  Ran 1 mile in 10 minutes with him and then he told me to go ahead.  I ran out to the 2.5 mile marker and turned back around.  Caught back up with him at mile 4 and slow jogged with him back to the car.  5 miles in 40 minutes.  

5:30, I was finally reduced to the Hotel Treadmill this morning.  Not to bad, I made it almost 2 weeks on the road without using a treadmill.  Last day of conference, a long day ahead of me and then home for a few weeks.  I'm really excited about that cause our office is moving and I don't have an office to go back to, so I get to work from home.  Bad thing is the new office isn't by Lifetime Gym, so I have to make the decision of staying at Lifetime or a new gym up by the new office.  Anyone have any experience with "Excel Fitness" in Holiday?

7 miles in 45:32  6:30 avg pace.

Worked late last night finishing up but still wanted to get my run in, So glad to be going home finally, feels like I've been gone for ever.

Pretty much exact same treadmill run as yesterday except I ran the last mile in 5:50 just to add some kick to the run.  At the airport now, flight is delayed but that is to be expected out of SFO on a foggy fall morning.

7 miles in 45:30  6:30 avg pace.

6:00 am.  I must be on California time, very late start.  But that's OK cause I don't have an office to go too :). 

Today just goes to show you can do anything a little piece of paper tells you to do.  Workout called for 7 miles with 3 x 1600's.  1600's at 5:30 pace.  I thought there was no way I could do it since I've only done 1 5:30 min/mile before and that was going downhill at the Provo River 1/2.  Ran 3 miles at a 7:00 pace to warm up then set the treadmill to 11mph which was actually 5:27 but who's counting.  Made it through the first one did a 1/2 mile jog and then did the first 1/2 of my 2nd set at 5:27 pace and the second 1/2 at 5:21 pace  5:24 avg.  1/2 mile jog and then my final stride at 5:18 avg.  Totally amazed myself.

Came home from the gym and Britt wanted me to run with her pushing the stroller with Zach for another easy 6 miles at 9:30 pace.

5:30 am.  Ran with Riverton Paul for about 1 mile but he was running to fast and blew out the circuit on all the treadmills and had to leave so I ran my last 6 alone.  Didn't get the exact time of my first mile I'll just say 7:00 then I ran the 38:50 for a total time of 45:50 for 7 miles.  Last mile at 6:10 pace.

Waiting for my wife to get home from volunteering at the school so we can  go run 8 on the river trail from Willow Park.  I have preemptively added the miles assuming we will actually go do it.  I'll remove it later if we don't :)

Well, the trail ended up only being 3.5 miles to the end, and the Garmin battery died.  Britt was mad about the Garmin before we started and I asked her how fast she wanted to go, she told me 8:00/mile pace so I told her I would pace her right at 8:00 and see how long she could hold it.  Using the mile markers I found the 8:00 pace exactly and stayed right there, she would surge ahead sometimes and then fall back.  Did the first 3.5 in 27 minutes, the drinking fountain was turned off which made her angry so she started hauling back, then died a bit towards the end.  28:30 for the return trip  Ended up averaging 7:55 pace.  Pretty awesome, she is going to rock the Halloween 1/2, she has never ran anything more than a 5 K.  I think 1:45 is totally possible, she is a very competitive person and may even do it faster if the hill doesn't kill her.

5:30 am.  Decided to give my legs a break today, thought being #3 on the mileage board wasn't a good thing since I'm suppose to be taking it easier.  So I swam 1600meters instead, in 43 minutes.  No world record but it felt good to swim, haven't done it in a couple of weeks.

I just noticed that I converted one of my neighborhood friends over to the Blog,  everyone go say Hi to Carina, she didn't think she was cool enough for the blog, but she totally rocks.

5:00 am.  Really didn't want to run on the Treadmill this morning but I promised Britt I would be done by 7:00 so she could go on her run and I really didn't feel like running in the dark. I know, I'm a wimp.  

So my 1/2 marathon PR is 1:19:01 I set out with grand plans of either matching or beating that time on my 13 mile run this morning, but after doing the math and figuring out exactly what that meant I changed my mind and decided to just go as hard as I could and still feel OK.  Started out at 6:50 pace for the first mile to warm up then kind of settled into a 6:40 pace for a few, after things got loosened up I started bumping up the speed every 5 minutes up to 6:10 pace by mile 10.  Ran my last mile in 5:50.

Legs were a bit achy but lungs and heart felt good the whole time, came home and took an ice bath.  I think the ice bath has really helped a lot.

13 miles in 1:22:47,  6:22 avg pace.  Not to shabby, my plan this week was to keep all my runs around 6:30 avg, same next week and then I drop it down to 6:25.