What ever it takes!

I ate like crap all weekend and paid for it this morning.  I was glad today wasn't a hard day.

I'm frankly scared of tomorrows workout, worried my hamstring wont hold up but I think I have a plan.  We'll see how it goes.

12 miles in 1:32:50.

Rivertonpaul was crankin' out sub 7:00's today, pretty impressive.

And that is why I don't run 5K's.

Todays workout called for .75's or as known in the running world 1200's, Blah!!  I'm pretty sure this is the exact workout that blew my hip out 2 years ago and put me out of commission for almost 1 year.  I tried to think of a XT workout I could do to simulate a Vo2 max workout and then realized I could still run, just with an incline.  I think from a fitness standpoint I can probably run 1200's at 5:00 pace but I doubt I'll ever find out anytime soon.  I tried to think of what the incline equivilent that would be, I decided to start out at 10mph at 8% incline and go faster if that was too easy :) turns out that was suicide, I forced myself to finish 1/4 but after that I almost just ended the workout.  Jogged for about 5 minutes and then decided to re-adjust my goal and go for it again.  Next time I started at 9mph at 5% grade, that seemed more reasonable.  I bumped up the speed each 1/4, it was discouraging to be working that hard and not even be running at MP but I kept telling myself this was a HR run, not pace.  My charts from a couple years ago had my max HR at 182, if I use the ol' 220 - age calculation my max should be 180, it's probably pretty close, I pushed myself pretty hard on the last interval, that last .1 miles at 10mph, so maybe 180 is max, I kind of doubt that was everything I had in me, but maybe,  I did feel pretty darn sick after I was done.

4 miles in 33:05, my 1/4 mile death run, and then 5 X 1200's with 1/4 mile jog in between.

Distance	Time	Avg HR	Max HR
.25	1:33	?	178
.75	4:54	169	178
.75	4:55	170	177
.75	4:56	170	177
.75	4:51	167	178
.75	4:50	169	180

Wow, I felt amazing today,  I felt like Floyd Landis on Stage 17 of the 2006 Tour De France after a fresh blood transfusion.    But really,  I don't know what was up this morning, I didn't plan on feeling good so I started out slow but the faster I went the better I felt.  Progressive run through 10, but then ended up running the last 5 miles at Marathon pace 6:20.  I didn't wear a HR monitor, or track miles but it felt great.  Marathon pace felt easy, my legs were light, and I was hardly breathing.  Easiest 15 mile run ever.

15 miles in 1:42:57  6:51 avg pace.

Since I know I get the wrong "there" all the time.  This is for Rob Murphy, whom I'm sure I drive crazy with my grammar.

Kind of a strange run today due to me not reading my schedule correctly, or at all.  I thought it was a short run easy day so I ran 6 miles in 58:30 with a 4% incline.  I never realized how good of a XT slow incline running is.  It really works different muscles and the legs feel pretty fresh when done.  Anyway, I finished and noticed a calendar reminder on my phone saying today was a 10 mile run, not 6.  Oops!  So since I'm anal about following my schedule I ran another 4 in 28:00.  Luckily I woke up early this morning and had extra time.  Did some various weights after than.  Pretty nice easier day, feeling good.

I start setting up for Adobe Summit at the Salt Palace today so my next week is going to be crazy.  Not sure how well I'll keep to the schedule especially for Saturdays long run since Saturday is our busy long work day.  This is the conference where I have to stay at the Downtown Salt Lake City Marriott all week.  They don't want to risk me being 30 minutes away at home in case of an emergency network outage.

A reporter meets a man carrying an eight-foot-long metal stick and asks, “Are you a pole vaulter?” “No,” says the man, “I’m German. But how did you know my name is Walter?

10 miles at 4:00 this morning so I could be to the Salt Palace by 6:00am to start working.

Progressive 8.5 with followed by 7 x Speed intervals.  12.1,12.2....12.7mph.