I run therefore, I am!

I did a 1 1/2 warmup, 4-1200's 1) 3:40, 2) 3:44, 3) 3:50, 4) 3:42 then I did a 1 1/2 mile cooldown at the olympic oval. I cannot wait till the snow melts!

ran 5 easy miles on the treadmill this morning.

I did a tempo run on the treadmill this morning. 10 minute at 8.5mph, 6 minutes at 11mph, 5 @8.5mph, 5 minutes at 11mph, 4 @8.5, 4@ 11mph, 3@ 8.5, 3 @11.5, 2 @8.5, 2@ 11.8, 1 @ 8mph then 1 min. at 12 mph. with 10 minutes cooldown.  I did a 1 hour spin class in the evening

treadmill work

I did an early morning run with 9 of the miles at a 7 minute pace. then I ran 2 miles at a 6 minute pace and the last mile I did a 5:15.  I hurt the back of my knee. There is a dull pain in the back of my right knee.

After 1 1/2 mile warmup, I did a 400 at a 1:12, then a 800 @ 2:29, 1200 @ 3:40, 1200 @3:44, 800 @ 2:32, 400 @ 1:10. Then did a 1 1/2 cooldown. Lots of kids from the different schools at the olympic oval.  I like it there, no wind resistance though! I wish I could maintain these times on an open track. well, ttfn

I strained a muscle on monday so I hadnt run till this morning.  I did a very slow first mile at about a 10 minute pace and every half mile I increased a little until I got to a 7 minute pace and  it felt ok.  Man i remember healing in a matter of minutes after a muscle spasm or strain. Now i have to wait days to weeks.

3 easy miles on the treadmill.

Well Sasha, I finally got myself on here.  I ran the ogden 5k in the blistering cold and that course was wicked!  18 minutes and a few seconds.  I felt good for the first mile then the hills came and chad, john and cody wizzed by me.  We all finished close together which gave those young bucks the advantage with their speed.  I would've gotten away with it too if it werent for them meddling youngsters!  Chad was the exeption. Congrats to him!  There is hope for us after all right Chad? It was a surpisingly slow start with 6 minutes at the first mile.  Thats alright though, gives my oldness a chance! Very fun though and a great turnout! There wasnt any awards after though, whats up with that? Ive gotta have something to add to my wall of shame!

speed workout at olympic oval

Swam 8-200 yard intervals at 4 min pace

Ran 10 easy miles at 6:50 pace. My knee hurt at first but seemed to ease up and feel better after a few miles.

Did a 1 hour spinning class. Had a very aerobic day!

I swam 6-200's at a 3:50 interval. with 30 second rest.

I ran on the treadmill today 1.75 mile warmup.

10 minutes @ 5:27 Pace (11mph)

5 min. rest @ 6mph

10 minutes @5:27 Pace.

Ended up with 4.6 miles of tempo miles

cool down of  remainder of 7 miles.

3 easy miles then had to drive to Vernal. Lots of driving today!

Did a one hour spin aerobic class

ran 5 miles morning on treadmill. 1 mile warmup, 1mile at 12 degree elevation at 7mph, 1mile flat running at 8.5mph, 1 mile at 7mph at 12 degree lift, 1mile cooldown at 6.5mph. I really wish I lived in a warmer climate. at least right now ok!?

I started my run at 5:15. I did 10 easy miles then I did a 1 hour spin class. Then I ran 6 more miles around south jordan and then finished with 2.33 hard miles at a 5:30 average pace on a treadmill. My knee is weird, it only hurts when I quit running. I may end up like forest gump if I dont watch myself close!

Swam 7-200 yards  at a 3:50 pace with a 1 minute interval

ran 5 miles this morning at a 7:13 pace on the treadmill (8.5mph)

Evening-- Interval speed work. 4*1 mile

1 mile warmup

1) 5.13 with a 4 min rest

2) 5.22 with a 4 min. rest

3) 5.24 with a 4 min. rest

4) 5.18 with a 1 mile cool down

Swam 3-300 meter length with 1 min. rest

Ran 6 miles on treadmill @ 7:30 pace

Spin Class for 1 hour

Did a 1 mile warmup, sprint hill climbs, 6*200 meter sprints, sprint hill, then rest, then run, hill, rest. total of 6 miles

ran 4 easy miles in downtown phoenix.

Woke up and ran 4 miles with Jeff, Kory, and Steve from downtown Phoenix hotel. My legs were extremely tight from sleeping on the hard concrete floor in the hotel room. I dindnt get a bed because threes a crowd in a queen size bed, and also the fact that Steve was extremely leery of having me that close to him.  I can run along side him but next to him in a bed is where he draws the line. The main reason really was my story I had told him about sharing a bed in moab with a friend that couldnt get a room down there and when I woke up in the morning my hand was on his back. So as you could only imagine the homophobic situation I created. 

We then went to James and Libbys house who by the way were so gracious in letting us invade them this weekend!  We rested and then drove out to the start of our race. 

I was runner 5 in the first Van with Dave, Logan, Nick, Clyde, and James. We had some amazing times come from all our runners in my van. I was grateful for the incredible lead they gave me by my first run (Close to 5 minutes) I ran my buns off and kept the competitor from gaining time on me (Thank goodness!) 

My Leg was 5.82 Miles and had a slight decline and a fairly good incline from mile 2.5 on. I ran on a divided high way with oncoming trafic at around 8 pm. 

Mile 1) 5:06 Mile 2) 5:32 3) 6:05  4)5:50  5)5:24

    6) was .82 miles) 4:26  my average mile was 5:35