Running For Trevor

25 minutes weights - pushups, planks, core work.

8 miles on the treadmill with last 2 at marathon tempo-ish pace.  I was running low on energy this morning after a late night and little dinner.  I am not sure if it is just because I am getting older or what but I am definitely noticing the effects of lack of sleep and nutrition with this training cycle. 

My Boston trip is completely booked and now I am starting to get excited!!  Those that have been before need to give me ideas of what to do.  I am going to be there for 6 days.  Flying in on Thursday and out on Tuesday and staying at the Holiday Inn downtown.

PM:  3 miles with the pup.  It felt really really easy so I was shocked to see an 8 minute AP.  Must have been because the pup was pulling me. :)  Foot felt much better tonight.

First day I have physically felt 100% since the 10k.  I decided I would do a long warmup and if I felt okay I would do the fartlek workout.  I must embarassingly admit I had to google fartlek last night as I was looking over my training plan.  I had a general idea of what it meant but definitely hadn't ever tried it and I'm still not sure I did it correctly.

WU - 3 miles/8:27 pace

3, 2, 1 minute intervals  x3 with equal recovery.  Is that too much recovery?  I did keep the recovery at a steady 8 minute pace.  Recovery in between sets was 4-5 minutes.

3 min @ a little faster than 10k pace/6:53

2 min @ a little fast than 5k pace/6:27

1 min @ as fast as I could go with good form/6:05-6:10 pace.

Times 3.  I was pretty dead by the last set.  Does this make any sense?  Did I do this right?

10 minute elliptical

30 minutes weights.

7.25 miles running.  Fairly easy run with a little bit of progression to keep things interesting.

If anyone from UT county wants to commute up to Riverton in the morning for the group run let me know.  We are meeting at Riverton City Park at 7:30am.  Lots of different pace groups so everyone should come.

Awesome group run this morning up in Riverton on the Riverton half marathon course.  It was a really pretty course with quite a few rolling hills.  I will be pacing it for the race so it was nice to familiarize myself with the course.  I stuck with JulieC and we averaged 8:07 pace for the half.  We regrouped at the park and then went back out for 5 more.  I was only planning 17 for today but ended up with 18.  (I should have known better being with Julie and Kelli ha ha.)

I ran with Chad the last 5 miles and ended up with the last 5 at MP (7:39) with the last mile at 7:09.  Thanks Chad for pushing me at the end.  It was a great run but now I am definitely feeling the effects of a high mileage week.  ice, ice, baby!

PM:  Met my sister and my friend Julia at the track and walked 2-3 miles.  So nice this afternoon. :)  My calves are incredibly sore from the LR this morning.  I'm hoping that means I got a good run in. :)

Nice and easy recovery run with the pup at the track.

I woke up with a cold. :(  Seems to be going around and I am hoping my body can fight it off fast.

Weights, 105 pushups.

8 miles of fuzzy brain running on the treadmill.  Physically I felt good which I am happy about but my body is fighting a cold so my energy was low and I took it easy.

I paid way more attention to the tv than my run this morning as I watched coverage of the Powell story.  Wow such a tradgedy.  Frustrating, sad, and just awful.  I found myself fighting back tears of sadness and then running faster because I was so angry! 

PM:  3 miles easy, 8:20 pace.  My Del Sol Ragnar team has an injured runner and is looking for a replacement.  If anyone is interested let me know.  It should be tons of fun and I hear the weather in AZ is in the 70's!

Weights - worked chest and shoulders.

9.2 miles running.  Warmed up for 10 minutes then did 4 miles at MP (7:30- about 8 seconds faster than MP but I was feeling good).  1 mile rest at 8:06 pace and then 10 x 1 minute efforts at about 5k pace (6:31).  1 minute rest in between was at 8:20 pace.  I really like the one minute on one minute off.  Overall pace for the entire run was 7:38 which ironically is my goal MP.  I am trying to stimulate the road more on the treadmill so I kept the incline at 1.5-2% for all rest intervals and 1% for all tempo and speedwork.

Maybe I should just run the entire marathon with the one minute on one minute off method? ha ha

100 pushups & planks.  Just to clarify I do not do 100 pushups all at once. ha ha I wish I was that cool.  I usually do 5 sets of 20 with 60 second front planks and 30 second side planks in between sets.

8 miles on the treadmill easy.  I bumped the speed up 1 notch every 10 minutes and alternated the incline between 2-3%. 

Awesome workout today.  6 x 1 mile repeats all at about 6:53-6:55.  Rest in between was .25-.5mi at 8:34 pace.  The awesome part is that they all felt controlled and like I could have gone faster.  This made me very happy and I actually feel like my hard work and patience is starting to payoff.

My right shin/foot pain has basically subsided but I did start to feel my right shin just a bit on the last repeat. 

PM:  3 miles nice and easy.

I really wanted to get my LR done today.  I will get home really late tonight from the basketball game and have limitted time tomorrow morning because of a family get together.  I also want to join my friends to run in memory of Sherry in the morning.

I knew that doing a LR after a hard workout yesterday was kind of a risk but also felt like it would be good to practice running on fatigued legs so I went for it.  The plan was to run the first 6-8 miles on the treadmill until it was light enough to feel safe running outside alone.  However as soon as I got going I could tell there just wasn't a shot in hell I would start again if I stopped to change clothes and transition.  So I just kept on shuffling my feet and figured I would go as long as I could.  I ended up with 16 miles at a 8:06ish pace, last mile at MP (7:38).  Definitely a hard run for me but only because my legs were fatigued.  The silver lining is that physically nothing really hurt.  I could feel my right shin towards the end but it was not painful just there.

I am now stuffed like a sausage with my compression gear on under my work clothes.  :)

Group run on the Provo River Trail tomorrow starting at 8am.  We are meeting in the parking lot at the mouth of the canyon and running in honor of Sherry Arnold.  http://www.shutupandrun.net/2012/01/virtual-run-for-sherry-arnold-february.html

Ran with some friends in Provo in honor of Sherry Arnold who was abducted and murdered while running about a month ago. 

We planned to run up Provo Canyon but once we got halfway up the trail (only 2.25mi) it was incredibly icy.  Being the complete idiot that I am I tried to keep running on the ice.   I learned quickly that my Saucony's suck on ice!  I face planted hard and then fell again when trying to get up. ha ha I bet it was quite the scene.  After this we decided to go downtown and finish up our miles.  10 miles/8 something pace.

My knee is bruised and swollen.  Nothing too bad...just what I deserve for being stupid.  Besides falling and making a fool of myself it was a nice relaxing run with friends.

Killing two birds with one stone this morning as I got a nice shower along with my miles.  I quit counting the stares I was getting by all the cars that passed as I trudged through the slush.  It was a good time.

Pushups & planks

9 mile progression run on the treadmill.  Warmup for 1.4 miles 8:27 pace and then went into the progression 7:45, 7:38, 7:35, 7:30, 7:24, 7:14, 7:09, and then cooldown.  I wanted a longer cooldown but I was running short on time as usual.  I think when I have these harder workouts I need to just do my weights in the afternoon and focus on the running.  Will do a shakeout run this afternoon.

PM:  3 miles easy. 20 minutes strength training.

Worked Triceps & abs for 30 minutes.

8 miles on the treadmill, calling it my "Heartbreaker Hill Climb Workout" in honor of Valentines day. :) Started at 2% incline and increased every 10 minutes up to 4.5% then decreased back down to 2%.  Kept the pace at 8:20-8:27 which is the pace I will be pacing at the Riverton Half.  I wanted to practice this pace and stimmulate the hilly Riverton course. 

Warmup up for 10 minutes @ 8:27 pace

6 tempo miles at MP 7:35, 7:30, 7:30, 7:24, 7:24, 7:18

2 mile cooldown @ 8:06 pace

I felt like I could have gone farther and faster with the tempo run and believe me I really wanted to but I also know I will have a chance to in the next few weeks.  There is no reason for me to push too hard too soon.  That is the mistake I made with SGM.  I was peaking in Sept and by Oct I was just plain burnt out and overtrained. 

Plus I know I'll be running with a bunch of speed demons Sat so I need to preserve all the energy I can in prepration. :-)

PM:  3 miles easy 8:34 pace, and I got my pushups in.

Decided to do lunges and squats today at the gym.  This only happens about once every 3 months so I thought it was worth documenting. :)

7 miles on the treadmill, easy recovery pace with lots of incline to keep it semi-interesting.

30 minutes weights - pushups, planks, shoulders, chest

8 miles running.  My quads were on fire!  I should probably never attempt squats and lunges ever again.  Hopefully I feel better tomorrow for the LR.

Anyone coming to the group run tomorrow that is shooting for around 8:00 pace?  I am afraid I am going to get stuck in the dust of my speedy friends and a little company sure would be nice. :)

PM:  2 miles super easy.  Quads are still killing me!  Stupid lunges......never again.

A group full of speedies this morning.  Thank you so much to JulieC for putting this together and for feeding us all afterwards.  The route was awesome and it was great to have faster runner pushing me. 

First 14 miles were about 8 minute AP.  I was struggling between miles 7-12.  I think a combination of the higher elevation (5,000+ as apose to 4,000 where I live in Payson) and just being fatigued with the sore quads.  I am so glad Kelli was willing to stay with me during this stretch.  That was really nice of her.  After mile 12 I felt a lot better and although I could tell I was pushing a bit I felt good and my breathing wasn't overly labored.  At least I don't think it was.....maybe those who ran with me can vouch for that.  Anyway the last 6 miles were 7:34, 7:36, 7:24, 7:17, 7:25, 7:17.  Overall pace 7:45.

I am pretty dang proud of myself as this basically turned into a 20 mile tempo run for me.  Thanks so much to everyone for pushing me and I really hope I didn't slow any of you down too much.  It was a great morning and nothing feels better than an awesome run. :)

Way too icy in Payson this morning to risk an injury.  We have a nice 8 inches of snow.  45 minutes elliptical at the clubhouse.  I feel really good considering the LR yesterday.

Heading up to my parents house in Saratoga and they said there is hardly any snow up there so I may sneak in a few easy miles along the lake.  We shall see. 

PM:  3 miles on the indoor track at my Dads school.  30 laps.  Then walked for another 30 minutes with my Mom and Dad and the pups. Nice afternoon with my parents. :)

25 minutes weights - pushups, planks, biceps

9 miles running on the treadmill.  Pace was around 8 and incline mostly 2%.  This will be a cutback week for me and I think my body is ready for it.  The last two weeks were my highest mileage weeks ever.  Physically I feel fine but I think with Ragnar coming up this weekend it is a good time to tone it down.

PM:  2.25 easy

30 minutes weights.  Worked shoulders & chest. 

10.4 miles on the treadmill

20 minute WU @ 8:27 pace

The rest of the run kind of turned into a progression run.  Started at 7:24 and increased each mile, 7:19, 7:14, 7:09, 7:04, 6:53.  Finished in barely over 43 minutes for a 7:11 AP.  This was tough for me and I kind of wanted to throw in the towel but I think it was all mental.  Once I got past the first couple of miles I felt fine.

2 mile cooldown @ 8:34 pace

30 minutes weights.  pushups, planks, and worked triceps.

7.5 mi running.  My legs felt fatigued and I felt pretty tired in general.  took it easy but the effort felt harder than normal.  I think I need a vacation.....good thing I am headed to Phoenix in the morning. :) 

I have decided I am not going to push myself too hard at the Ragnar.  My body is running on burnout mode and I don't want to stress it more than necessary.  Half marathon/marathon paced tempo miles is all I am shooting for.  No need to push too hard. 

PM:  4.7 slow.  I know I am a big wuss but dang it is windy out there. 

13.1 miles.  Cutback week LR.  This was pretty easy effort until the last mile which I did at 7:27 pace.

Off to Phoenix.  Have a great weekend everyone!

Had so much fun running Del Sol Ragnar!  I got just what I wanted out of it.  Some nice half marathon/marathon paced tempo runs.  I did not push myself too hard at all but I did hit some solid paces without feeling like I was giving maximum effort.

Leg 1.  8.7 miles.  This was by far the toughest leg with 600 foot elevation gain.  I paced 7:30 and ran incredibly consistently.  It was hot. 

Leg 2.  6 miles.  Started at 6:50pm and was absolutely gorgeous out.  This leg was downtown and I got stopped by quite a few stop lights.  Other than that it was flat and nice and easy.  I paced 7:14 and felt great.

Leg 3.  3.44 miles.  This leg started at 3:45am and I was still dead asleep.  My first mile was 8:18!! ha!  When my Garmin beeped at mile 1 I figured I better kick my rear into gear and ended up pacing 7:29.

Leg 4.  4.2 miles.  Recovery run with one of our vans runners watching the sun rise at 6:45.  Absolutely gorgeous!! 9:19 pace.

Our team was the 10th team to cross the finish line and we passed over 250 teams.  I am sure we didn't do too great but am excited to see where we placed overall.  It was a great trip!

Nice easy recovery miles in Gilbert Arizona this morning.  I ran at 6:30am and the sun was rising.  It was absolutely gorgeous and seriously made me want to make me move to Arizona.  What a fun little trip.  I came home with a great tan. :)

25 minutes weights.  planks, pushups, worked biceps.

8 miserable miles on the treadmill.  My gym is jam packed right now and I literally had to stand and wait for a treadmill for 5-10 minutes.  If you don't stand behind one and mark your ground it gets snatched.  Seriously so annoying.  By the time I got going on the shaky treadmill I was annoyed and missing Arizona. ha!  finished in 64 minutes because I was in a hurry to get to work on time.  I should have ran slower I felt fatigued.....but I wanted 8 miles.  I am stubborn!

PM:  3 miles easy with the pup.  8:38 pace

30 minutes weights

9 miles on the treadmill.  never went below a 2% incline and threw in 5x1 min efforts at about 5k pace.  I felt great today.  Thank goodness because after yesterdays run I though I was going to have to make an early retirement from the running scene. :-)

PM:  2 miles with the pup.  9ish pace.  

Planks & pushups

8x800's with 400 rest in between.

1.4 mile warmup at 8:34 pace

800's were very controlled effort and around 6:58-7:05 pace.

2 miles cooldown at 8 minute pace.

I felt great and by doing the 800's slower I was able to speed up for the last 2.  I was worried that 400 meters in between wasn't enough to recover but with the controlled effort it was perfect.