Well, the first annual New Years Day FRB run was a huge success,  I set out early this morning to stash some Gatorade along the route and checked out running conditions on the trail and road.  Decided the road was was to slick to be safe and decided just running the river trail out and back was the safest option.  Went back to the park and ride to meet up with everyone at 8:00 am.  Allie showed up right on time, I found her easy by her Utah State Aggie license plate.  We waited around in the cold for 20 minutes for any last stragglers and then finally the whole group (Allie and I) headed off.  

It was about 5 degrees at the start but I had anticipated it being very cold and actually over dressed, I think I had at least 1 extra layer of everything on,  2 pairs of socks, running tights with running pants over them, 3 shirts and a jacket, 2 pairs of gloves and a hat over a headband.  I started out very comfortable and actually ended up stashing some clothes at the "aid station" ( my stashed cooler of gatorade)

It turned out being a beautiful morning for running, the trail was for the most part clear with about 1" of snow over it to cushion the run, there were a few spots along the route where we had to dredge through a foot of snow, but nothing terrible.  No wind and actually just a wonderful run.  The conversation mostly consisted of how awesome we were, and how bad everyone else must feel back in their comfy warm beds watching re-runs of the New York Ball droping on the morning news.  :)

We really should try and plan another group run, and hopefully get more than 2 people next time.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	7:44	7:44
2	8:00	8:00
3	8:37	8:37
4	7:27	7:27
5	7:27	7:27
6	7:30	7:30
7	7:22	7:22
8	7:15	7:15
9	7:15	7:15
10	7:13	7:13
11	7:28	7:28
12	7:37	7:37
13	9:08	9:08
14	7:56	7:56
14.86	7:11	8:21
Total	1:55:17	7:45

Those really slow miles 3, and 13 were due to a construction area with the foot of snow.

So, reading everyone else post their yearly mileage I decided I wanted to figure mine out too.  I got my Garmin 305 last Christmas 2009,  (a few weeks early).  Before then I didn't really track my mileage.  So 2010 is really the first year I ever tracked for an entire year.  I was really consistant logging on Garmin Connect until I joined the Blog in April then my Garmin logging started lagging.  I'm going to try and keep both logs up to date this year.

Anyway,

January 1st - March 31st = 827

April 1st - December 31st = 2209

Total = 3,036

That seems pretty good for my first full year of running.  I suspect 2011 will break that.

Since it's January 2nd and a time to set goals, here are my running goals for 2011.

3 Marathons - Ogden, Des News, St. George

4 1/2 Marathons - Provo River 1/2, Hobble Creek, Provo Halloween 1/2, Just Cus.

Some 5K or two - Sub 17 Min.

Goals

Top 10 in every race I run.

Marathon 3:36

Stay injury free all year,

Loose another 10 -15 lbs.

5:00 am.  One of the hardest treadmill workouts I can remember.  I was reading an article by Ryan Hall last week about training for Boston and simulating the Newton Hills on a treadmill.  I couldn't remember exactly what his work out was but I put together my own version.  1 mile warm up, 2 mile climb, 1 mile downhill sprint, 2 mile climb, 1 mile downhill, 2 mile climb, 1 mile downhill. for a total of 10 miles.

I kept increasing the incline each interval to a max of 5% for the 1 mile climb.  I wimped out a bit on that last mile climb, looking at my HR I probably could have pushed it a little harder but mentally I wasn't into it anymore and was feeling pretty weezy at that point.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	6:26	6:26	0%	135	148
2	6:25	6:25	2%	151	158
3	6:32	6:32	3%	162	165
4	5:42	5:42	-1%	163	166
5	6:31	6:31	3%	166	168
6	6:50	6:50	4%	168	170
7	5:37	5:37	-2%	166	169
8	7:05	7:05	4%	167	169
9	7:30	7:30	5%	167	170
10	5:35	5:35	-2%	168	169
Total	1:04:15	6:25	1.6% (845')	161	170

5:00 am.  Still feeling my legs from yesterdays rolling hills simulation.  Wanted to take it easy today, but I tend to always get carried away.  Tomorrow I swim.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	6:50	6:50	0	157	186
2	6:39	6:39	0	141	146
3	6:35	6:35	0	147	152
4	6:30	6:30	0	152	154
5	6:28	6:28	0	154	156
6	6:23	6:23	0	156	159
7	6:18	6:18	0	158	160
8	5:52	5:52	0	163	166
Total	51:46	6:28	0	153	166

Didn't count that first 1 mile HR.  I wish I knew why my HR always shoots up when I start a run.  Is that a good or bad thing.

5:00 am.  2400 M swim in exactly 1 hour, including a quick potty break after 1 mile.  I sure like swimming as a recovery but boy that first 30 seconds jumping into cold water after coming in from outside is really painful.

5:00 am.  I wanted to do some sort of speed work today but wasn't sure what to do, I didn't really feel like a long tempo run, and 1 mile repeats are to long.   So I warmed up for 4 miles wondering what to do and decided to do 1/2 mile repeats with 1/2 mile rest in between, just cause it's easier to keep track of than 1/4 mile rests :)  Ended up doing 6 X 1/2 mile.  I really had no idea where to start my pace so I kind of experimented each time, first set started at 5:42 and worked up to 5:30, last set started at 5:21 working up to 5:10.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	6:28	6:28	0	143	167
2	6:24	6:24	0	150	156
3	6:19	6:19	0	155	159
4	6:22	6:22	0	158	162
4.5	2:48	5:36	0	166	170
5	3:29	6:58	0	158	169
5.5	2:45	5:30	0	168	172
6	3:32	7:04	0	159	171
6.5	2:44	5:28	0	169	173
7	3:32	7:04	0	160	173
7.5	2:40	5:20	0	170	175
8	3:33	7:06	0	162	175
8.5	2:39	5:18	0	171	176
9	3:37	7:14	0	162	175
9.5	2:37	5:14	0	171	176
Total	59:37	6:15	0	159	176

 I wasn't sure I wanted to mention this, but it's been disturbing me all morning, since this is a public forum I'll try to be a bit subjective on my personal feelings on the subject, but this morning after my run, like I often do I went down to the hot tub to relax and stretch, when I got in there were 2 other guys in the hot tub standing awfully close to one another, I gave them the benefit of the doubt and figured maybe they were just having a conversation and couldn't hear each other over the sound of the water fall.  Then they started massaging each other and quickly the situation got very un-comfortable, I left.  So here is the question,  personal believes aside on the subject.  Is it appropriate for 2 people, man and woman or man and man to be getting that close in a public hottub.  Granted, if it were a man and a woman I probably wouldn't have been as un-comforatble and may not have gotten out as quickly.  But fact of the matter is, if I was there with my own wife I wouldn't share affection like that in public fearing it might offend someone and the fact than now, I have to share a locker room with two people that I saw like this makes it a bit awkward.  I might as well go share the womens locker room now.

Sorry, I'm not usually one to start a controversy but just thought I'd throw it out there.

5:00 am.  Another easy run gone hard, it's just been so much fun running fast and being injury free lately that I can't seem to help myself, in another week when I start following a schedule again I'll try to tone down my easy days but this last month or so of just running with no plan or goal has been alot of fun.  Just wake up every morning and experiment with different things.  I'm getting really excited for this year or running.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	6:25	6:25	0	152	183
2	6:20	6:20	0	152	156
3	6:09	6:09	0	158	160
4	6:08	6:08	0	162	165
5	6:02	6:02	0	164	166
6	6:00	6:00	0	166	168
7	5:57	5:57	0	168	169
8	5:46	5:46	0	170	173
Total	48:47	6:05	0	161	173

 Didn't count that crazy 183 HR first lap again.  Really crazy how it does that, it shoots up for about 3 minutes and then immediately drops down to 145.

6:30 am. Met Ryan at Maverik for our normal Saturday loop, we both needed to get home early to get ready for the day so we cut the run a bit short.  14 planned, cold, foggy morning, some pretty slick spots on the road but the JRP trail was clear and nice.  We kept a really good pace going the entire run, especially considering some slick spots to navigate.  We both looked like snowmen when we where done from all the fog stuck to us.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	6:53	6:53		140	155
2	6:50	6:50		156	160
3	6:36	6:36		160	163
4	6:29	6:29		162	165
5	6:39	6:39		158	166
6	6:31	6:31		161	163
7	6:41	6:41		161	163
8	6:44	6:44		162	164
9	6:44	6:44		160	164
10	6:44	6:44		160	162
11	6:57	6:57		160	163
12	6:45	6:45		164	169
Total	1:20:39	6:43		159	169

 

Humm, Well that was a tad bit Extreme/Insane/Stupid for a casual Monday morning run, here is the time line of my thought process this morning.

4:00, Ohh!  I don't want to get up, maybe I'll skip the gym today,

4:05, Maybe I'll just do an easy slow run this morning,

4:25, (driving to gym) Maybe I'll try my 10 miles in 1 hour run today.

4:45, (Stretching out on treadmill) Maybe I'll just start out at 6:00/mil pace with no warm up, and try to just keep that pace for 10 miles.

4:55, Humm, I think I can go faster than this

5:30, Hey, I'm on track to beat my 1/2 marathon PR.

5:55, Oh, I think my legs are going to collapse

5:57, Oh, I think I'm going to throwup!

6:00, That was awesome. I beat my 1/2 PR by 1 minute

7:00, Ohh!  What the &#@$ was I thinking.

It's not quite official cause I had to do a treadmill reset at mile 10 and took a quick water break, but I think I could have done it without the break since I actually started up at mile 10 slower than I had left off.  I was feeling pretty sick by the end and really wanted to stop, but I made it through.  I'm sure everyone at the gym thought I was nuts.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	5:57	5:57	0	143	163
2	5:56	5:56	0	158	161
3	5:53	5:53	0	161	163
4	5:48	5:48	0	164	166
5	5:49	5:49	0	166	168
6	5:46	5:46	0	169	170
7	5:42	5:42	0	169	170
8	5:39	5:39	0	169	171
9	5:45	5:45	0	169	170
10	5:42	5:42	0	168	170
11	5:48	5:48	0	160	168
12	5:46	5:46	0	168	170
13	5:45	5:45	0	170	171
13.1	:33	5:30	0	170	172
Total	1:15:57	5:46	0	164	172

5:00 am.  I did something really nutty yesterday after my 1/2 marathon PR on the treadmill.  I'm going to Anaheim this weekend for a 2 week conference, excited to start my training schedule in a nice warm place :)  Anyway, I saw that there is the LA 1/2 marathon this Sunday so just for fun I went to the sign up page but it said it was sold out.  Not leaving good enough alone I then went to the 5K sign up page which wasn't sold out, in the 5K page I noticed that it gave me the option to select signing up for either the 5K or the 1/2 marathon.  This sparked my curiosity and sure enough I found a loophole in the system.  So, it looks like I'm running a sea level 1/2 marathon this weekend.

(If you know my wife, (this means you Carina)) don't tell her.  She would kill me if she found out I'm running a 1/2 marathon on Sunday when I'm suppose to be working.  But I figure I'll be done with the race by 8:30 and be back for work before I'm even missed.  

Back to today, I tried to take it easy, but I really struggle running slower on the treadmill.  I started out trying to keep my HR at or below 140 but after 3 miles I gave up and started running faster.  Still a recovery, but I may need to replace recovery runs with swimming during my schedule just to insure I truly do recover, even at the risk of lower total miles.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	7:11	7:11	0	139	156
2	7:18	7:18	0	140	143
3	7:30	7:30	0	142	146
4	7:25	7:25	0	146	150
5	7:04	7:04	0	151	153
6	6:53	6:53	0	154	156
7	6:39	6:39	0	157	159
8	6:01	6:01	0	165	171
Total	56:05	7:00	0	149	171

5:00 am.  2400 Meter swim in 60 minutes, I can't seem to get faster than that, about 1/2 mile / 20 minutes.  But my flip turns are getting much better :)

Feeling very refreshed after today's swim.

5:00 am.  Good run today, not to hard but enough to get the blood and legs moving.  Threw in some sprints at the end, it's hard to get accurate splits on short treadmill sprints cause a couple of seconds changes everything.  I did 0.1 mile sprint, 0.1 mile jog x 5. So that's like 160 meter sprints, it takes the treadmill a few seconds to get to speed so I would say ~100 meters are at full speed.

I suppose the times don't matter as much as just getting the legs moving.  13.2 mph - 15 mph.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	6:57	6:57	.5%	142	165
2	6:40	6:40	.5%	148	153
3	6:30	6:30	.5%	155	159
4	6:26	6:26	.5%	159	163
5	6:22	6:22	.5%	161	164
6	6:18	6:18	.5%	163	165
7	6:38	6:38	.5%	161	164
7.1	:27	4:30	0	168	173
7.2	:46	7:39	0	171	174
7.3	:27	4:30	0	168	171
7.4	:47	7:49	0	170	173
7.5	:27	4:30	0	166	170
7.6	:49	8:10	0	170	174
7.7	:26	4:20	0	166	170
7.8	:49	8:10	0	170	174
7.9	:25	4:09	0	165	172
8.0	:55	9:10	0	170	176
9	7:04	7:04	0	157	162
Total	59:23	6:35	(185')	157	176

 

5:30 am.  Slept in an extra 20 minutes,  nice.  And went to the gym for a plan of 6 mile easy run.  Threw in 1 quick mile to do (dare I say it) a mile of goal 1/2 marathon pace for this weekends race.

After my 1 quick mile I decided to run a mile recovery, after I stopped I noticed Riverton Paul who lied to everyone by saying he wouldn't be running for 6 months was on the treadmill in the back row, so I went and ran 2 miles with him and chatted about his achilles tendon and the treatment he is going to do, ouch!!  Nice run, I'm going to attempt to not run tomorrow and blame it on travel to get ready for Sunday.  Luckily I have been upgraded to first class on my flight that always makes it easier to relax.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	7:05	7:05	0	154	189
2	6:51	6:51	0	150	154
3	6:39	6:39	0	149	154
4	6:31	6:31	0	154	158
5	6:26	6:26	0	156	160
6	5:39	5:39	0	167	170
7	7:10	7:10	0	156	169
8	7:02	7:02	0	154	160
9	6:59	6:59	0	158	161
Total	1:00:59	6:44	0	155	170

No, run today but I wish I would have, I woke up at 4:00am and just laid in bed fretting about work and my run tomorrow, sometimes its better to just get up and get moving. 

Perfect temperatures here in Anaheim, It is so nice to get out of the gunky cold and smog of Utah for a few weeks.

I'm sitting in my hotel room now, watching football and wishing I didn't have to go run a race tomorrow, I feel like I'm in good shape, I don't hurt anywhere but I'm just having second thoughts about doing it for some reason.  Oh, well, it should be fun, hopefully I will perform well but I keep making up excuses for why I won't already,  I need to stop that.  

I need to make this quick cause I'm late for work,  Not exactly the report I wanted to give but I'm happy I went and did this race, totally last minute decision, thought it would be fun to run a sea level course while I'm in So. Cal.  The hotel I'm staying at is having a NAMM convention, can't remember what that stands for but it's basically a conference for a bunch of musicians.  AKA rockers, needless to say, there were parties in the halls and rooms around me until 4:00, luckily I went to bed at 8:00 and got 4 hours of sleep before the parties started.

I convinced my co-worker friends to wake up at 5:00am and drive me to LA and watch the race, that's why I love my job so much.  How many people work with people that would do that.

Got to the race way to early, so I checked in, hit the portapotty as many times as I could and jogged probably 3 miles total, I'm saying 2 just to be safe as a warm up.  Then went to the start line.

Race started right on time with perfect conditions,  about 50 degrees with a nice sea breeze.  I knew the 1st half was slightly uphill, and then at mile 7 it turned around came back down the same road (Venice Blvd) with a avg downhill grade, plan was to go out in 5:30 - 5:40, hang on to sub 6:00 as long as I could and then negative split the last 6.  Plan went well, I hit the 1/2 way point on target going up, but the slight uphill took a little more out of my legs than I had anticipated, once my body got into that 6ish range I couldn't seem to push any harder,  believe me I tried but just couldn't do it, kind of strange, I didn't feel overly tired and the legs didn't hurt, they just didn't want to go any faster.  At mile 10 when I saw that my goal was un-attainable mentally I kind of shut down and just wanted to be done.  I kept pushing through but never got my speed back up,  going down the home stretch I heard the announcer say that he could see the female winner coming, I didn't look back but that was enough motivation to push a little bit for the last .1.  :)

I don't really have a great excuse why I couldn't do it in 1:16 as planned, after my run on Monday I really thought I could do it.  I felt good going into it, feel fine now.  I think I just need a little more race experience, and learn to not mentally give up when the going gets tough.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	5:40	5:40	9'
2	5:50	5:50	-12'
3	5:49	5:49	28'
4	5:57	5:57	43'
5	5:55	5:55	-14'
6	6:11	6:11	38'
7	6:05	6:05	7'
8	6:06	6:06	19'
9	5:59	5:59	-17'
10	6:10	6:10	-22'
11	6:08	6:08	-17'
12	6:22	6:22	-30'
13	6:31	6:31	-28'
13.1	:52	6:21	0
Total	1:19:42	6:04	-5'

Today is my first official day of following my Ogden Marathon training schedule,  I already didn't follow it since I was suppose to do 9 miles with a 4 mile Tempo run.  I figure my race yesterday more than makes up for a 4 mile tempo run :).  I am feeling really good today despite running a race just yesterday, I think those downhill Utah races really beat up your legs compared to a flat course.  I felt a little bit depleted today and just did a nice recovery run but all and all feel pretty good and am excited to start following a program again.

I officially retired my first pair of Nike Free's today, I am totally amazed by those shoes,  over 1,000 miles on them never had an insole in them other than the original and they are still as comfortable now as the day I bought them.  When I first got them I would only run 1 - 2 easy runs per week in them and only on the treadmill, but right after Top of Utah, (which I wore them in) I switched over to them exclusively and now I only train in Nike Free's and truly attribute getting over all of my leg injuries because of it.  (I should get a sponser from Nike for that, Right?)

I'm staying at the Anaheim Hilton right across the street from Disney Land for the next 2 weeks, back 4 years ago when I started running I remember I used to love to come here cause I would love the loop from the hotel through Downtown Disney and back,  I thought it was at least 4 miles cause I remember it was about all I could manage, and going up the (uphill) to downtown Disney I always had to walk cause the hill was to big,  well turns out the loop is only 2 miles and the uphill would for all intents and purposes be considered flat, so I ran the loop once today and ran into my co-worker who was nice enough to go with me at 5:00am yesterday to the race, he was running the opposite direction as me, so I ran an easy 10 min/mil pace mile with him and when we got to the infamous (uphill) he told me to go without him so I left and ran the loop 2 more times. 

As you can probably tell, I'm a little bit excited this morning, happy to be in perfect weather for running, and excited to really pick it up and make this year of running spectacular. 

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	7:12	7:12
2	7:20	7:20
3	8:56	8:56
4	6:53	6:53
5	7:08	7:08
6	7:18	7:18
7	6:57	6:57
Total	51:46	7:24

Feeling the race in my legs a bit this morning, woke up with really sore calves and hamstrings.  The last time I was here in Anaheim I found a great bike commute trail that seems to go on forever, it starts off of Katella Ave. near the Honda Stadium were the Ducks play and goes for ever in both directions.  Last time I did it I drove to the trail, today I woke up at 4:30 am and decided to run there instead.  It was a bit further than I had thought about 3 miles from the hotel to the trail and then I ran the trail 3 miles out and back and then back to the hotel for a total of 12.  Pretty dark once I got to the trail, the only thing lighting the way was the really cool full orange moon,  it was pretty neat.  There were little bunny rabbits that kept running out in front of me scaring me to death.  The only thing that scares be worse than fuzzy little bunny rabbits is thinking about what ever must be there to eat the bunny rabbits.  Luckily I didn't run into any of them.

I ran a bit faster than I had planned, (6:45) felt pretty good once I got the legs moving.  Still a little bit depleted from the race but I'm sure after a recovery run tomorrow I'll be fine. I forgot my HR monitor and didn't want to come back up to my room to get it.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	6:41	6:41
2	6:48	6:48
3	6:39	6:39
4	6:45	6:45
5	6:42	6:42
6	6:44	6:44
7	6:26	6:26
8	6:31	6:31
9	6:34	6:34
10	6:38	6:38
11	6:55	6:55
12	6:33	6:33
Total	1:19:57	6:40

Nice easy recovery run today,  I did the extended Down Town Disney loop twice with a bunch of running back and forth at the end to make it an even 6.  My second time around I decided it would be fun to go run through the Disney Land Hotel gardens, I used to love it there as a kid, but when I got there it was all walled off for renovation.  Bummer, Oh Well, another perfect morning for running.

Now off to a busy busy work day.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	8:03	8:03		129	153
2	7:48	7:48		134	141
3	7:32	7:32		132	138
4	7:45	7:45		135	139
5	7:53	7:53		138	150
6	7:24	7:24		139	147
Total	46:28	7:44		134	150

 

Was awakened this morning at 4:00 am by the sound of banging and crashing outside my hotel window, went to see what was going on and patio furniture was being blown all over the place slamming into the sides of the hotel.  I thought, well that doesn't look fun to run in.    Tried to get back to sleep but never could so I got out of bed around 4:30 and decided to use the hotel gym today instead.  Found out it didn't open until 5:30 so I stretched a bit, layed down with my HR monitor to find my resting HR,  it went all the way down to 34bpm,  pretty excited about that, and then decided to go run the Downtown Disney loop and test how bad the wind really was.  Set out, did the 2 mile loop and decided it was tolerable and ran up Katella to the "fuzzy bunny trail" headwind the whole way, ran the trail for 2 miles out and 2 back and then back to the hotel.  Had a wicked tail wind coming back which was a lot of fun.  You know it's really windy when your running a 6:00min pace and can still feel the wind pushing you.

Good run, not nearly as nice as all the other days since I've been here.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	7:18	7:18		158	172
2	7:07	7:07		145	148
3	7:24	7:24		144	151
4	7:07	7:07		150	159
5	6:57	6:57		153	159
6	6:42	6:42		156	162
7	6:31	6:31		157	160
8	6:24	6:24		155	164
9	6:49	6:49		153	163
10	7:02	7:02		154	160
Total	1:09:32	6:57		152	164

5:00 am, Glad today was an easy recovery run, need to get an early start at work today.  All that wind yesterday must have brought in the cold today, it was downright chilly this morning.  Nice extended loop around Disney twice, avg pace a little faster than it should have been but I needed to get moving to warm up.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	7:34	7:34		159	173
2	7:23	7:23		136	145
3	7:03	7:03		139	145
4	7:17	7:17		141	148
5	7:06	7:06		148	159
6	7:06	7:06		145	149
Total	43:21	7:15		145	159

 

Awesome morning for a long run, cool temperatures, and an almost full moon lighting the way.  I was a bit nervous for this mornings run, first "long" run since TOU. I'm sure in a few weeks I'll be looking back on the "good ol' days" of 17 mile Saturday runs.

I left the hotel at 5:00am ran 3 miles up to the bunny trail out the trail 5.5 miles turned around at the 8.5 mile mark and ran the same route back to the hotel.  I was feeling great the whole way, kept looking down and my watch thinking I was going way to fast for a long run but I never really felt tired until the last mile.

Got back, showered and off to work,  still beat all my co-workers to work by 1 hour.

Just looked at my Garmin profile and can see why it was so fast the second 1/2, looks like it's slightly uphill all the way out and downhill all the way back.  It seems completely flat when your running it in the dark.

http://connect.garmin.com/player/64555149

Distance	Time	Avg Pace
1	6:57	6:57
2	6:59	6:59
3	6:49	6:49
4	6:42	6:42
5	6:44	6:44
6	6:41	6:41
7	6:43	6:43
8	6:47	6:47
9	6:30	6:30
10	6:19	6:19
11	6:14	6:14
12	6:16	6:16
13	6:22	6:22
14	6:21	6:21
15	6:18	6:18
16	6:30	6:30
17	6:24	6:24
Total	1:51:47	6:34

As much as I love running in this weather and don't look forward to going back to the cold, I'm ready to be done.  12 -14 hour work days, parties in the hotel halls until 2:00 am, and my family drove down to get some Disney time in this weekend, and I have a 3 year old that is up all night coughing.  I'm beat.   I have to come to work early just to get away from it all.

This mornings run called for a General Aerobic run with some 10 x 100's for speed, did my Downtown Disney loop out to the Bunny trail run, ran the trail 1 mile out and back and then coming back down Katella Ave. I used intersections as my sprints.  Nothing like oncoming traffic to dodge to keep those splits up.  Looking at my HR peaks there were about 9 intersections I sprinted across.  My legs are feeling a little worn.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	7:10	7:10		152	169
2	7:00	7:00		140	146
3	7:11	7:11		142	146
4	6:55	6:55		144	151
5	7:00	7:00		148	153
6	6:37	6:37		148	157
7	6:16	6:16		160	165
8	6:18	6:18		162	167
9	6:17	6:17		160	169
Total	1:00:51	6:45		150	169

Well, I got a little bit better sleep last night than the last few, but I think I'm catching whatever bug my kids brought down from Salt Lake, a bit of a sore throat this morning.  :(

Same run today, out to the trail, 6.5 miles out and back for a total of 13.

Distance	Time	Avg Pace		Avg HR	Max HR
1	7:11	7:11		166	177
2	7:16	7:16		139	152
3	6:51	6:51		144	150
4	6:42	6:42		151	155
5	6:42	6:42		153	156
6	6:44	6:44		155	159
7	6:30	6:30		154	159
8	6:19	6:19		158	160
9	6:13	6:13		159	162
10	6:19	6:19		160	162
11	6:31	6:31		157	161
12	6:42	6:42		158	160
13	6:40	6:40		156	160
Total	1:26:39	6:40		154	162

Well, today was a recovery day, so I don't feel to guilty, but I always feel guilty for some reason when I miss a scheduled run.  Intel, (the company I'm working for this week) had a big party at California Adventure last night.  Since my wife was in town I decided it would be fun for the 2 of us to go.  Intel bought out the entire park for the night, which was super fun cause all the rides were just walk on basically.  Lots of really yummy food and deserts, I couldn't have run this morning even if I'd tried. 

We were out until 1:00 am and then at 3:30 am the party continued in the hotel hallway out side my room.  And then an early 7:00 am work start for our last day of conference. 

 So ready to be done.

Long day today, we finished up our conference last night, went to Cheese Cake Factory for dinner for a final horrah and off to bed for the first decent night sleep in over 1 week.  I woke up early and did my final Downtown Disney to Bunny Trail loop, coming back I tried to keep as fast of a pace as I felt I could hold without feeling tight or over extended.  Concentrated on staying relaxed.

Got back to the hotel, hurried and packed up the car for the 10.5 hour drive back home,  made it home safe and am very excited to sleep in my own bed again.  I had to give up perfect weather for decent sleep, not sure where the balance is.

Distance	Time	Avg Pace		Avg HR	Max HR
1	6:55	6:55		141	150
2	6:42	6:42		148	153
3	6:32	6:32		154	160
4	6:34	6:34		158	161
5	6:31	6:31		158	163
6	6:34	6:34		161	163
7	6:05	6:05		160	165
8	6:09	6:09		164	167
9	6:17	6:17		157	165
10	6:19	6:19		161	164
11	6:23	6:23		161	165
Total	1:10:35	6:27		156	167

Wow, 8 hours of un-interupted sleep.  Woke up at 5:00 and drove to the gym.  First time on a treadmill in over 2 weeks.  Easy recovery run today,  I threw in a fast last mile just cause I was bored but still calling it a recovery.

Distance	Time	Avg Pace		Avg HR	Max HR
1	7:05	7:05
2	7:03	7:03
3	6:53	6:53
4	7:08	7:08
5	6:31	6:31
6	5:50	5:50			167
Total	40:29	6:44		154	167

 

That was a bit of a shock to the system after being in Southern Cal for 2 weeks in perfect weather and then running in this yuck.  Between the cold, smog and elevation my lungs were really hating life this morning, and then try to throw in a tempo run on top of it.  Today was suppose to be 17 with an 8 mile Tempo.  E-mailed Ryan and asked if he was up for it, his schedule only called for 8 today but as always he tags along on what ever crazy training run I have in store.   Next week I'll have to bend the other way and go on a 20 with him even though my schedule only has me down for 17. 

We ran 8 down Center Street Lehi and then when we got to the JRP I tried to pick up the pace, didn't really get it where I wanted to be, but the effort was there for sure.

I'm pretty mad, I forgot to put my Garmin on auto splits so I had to do a bunch of math this morning to get my splits.   Total time is correct, but splits may be off slightly.

Distance	Time	Avg Pace		Avg HR	Max HR
1	6:52	6:52
2	6:37	6:37
3	6:48	6:48
4	6:25	6:25
5	6:19	6:19
6	6:18	6:18
7	6:32	6:32
8	6:31	6:31
9	6:11	6:11
10	6:19	6:19
11	6:14	6:14
12	5:58	5:58
13	6:31	6:31
14	6:39	6:39
15	6:51	6:51
16	6:56	6:56
17	6:34	6:34
Total	1:51:41	6:34		156	164

So on my run Saturday I was complaining to Ryan that I thought my schedule seemed to easy and maybe I should bump up the mileage, Ryan convinced me that it's probably a good thing that it seems easy so I should keep the same schedule and focus on Quality over Quantity.  Ah, the ol' Quality vs. Quantity argument.  Spent the rest of the weekend contemplating what that actually means, I take it to mean that my easy runs should be easier and my hard runs should be faster.  Tell me if I'm wrong!!  

So today was a 10 mile run with a 5 mile Tempo, at 5:52 pace.  I thought about it and didn't really think running the first 5 slow would necessarily enable me to run the 5 mile tempo any faster, in fact I find it to be the opposite sometimes,  so I pretty much went all out from the start, starting at 6 min pace and slowly working up.  OK, I cheated the last 4 and put the treadmill on a negative 1% decline.  I decided I would rather keep my pace up than slow down when I got tired toward the end.

I think this counts as one of those Quality workouts.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	6:00	5:55		155	186
2	5:59	5:59		155	159
3	5:56	5:59		161	163
4	5:55	5:55		164	167
5	5:52	5:52		166	168
6	5:49	5:49		167	169
7	5:44	5:44	-1%	166	168
8	5:42	5:42	-1%	166	167
9	5:38	5:38	-1%	168	169
10	5:48	5:48	-1%	167	169
Total	58:30	5:50		164	169

Gotta love a good mid-week med/long run, least favorite day of the week, I hate feeling rushed to get my run in.  Pretty surprised by how low my HR stayed, (with the exception of that crazy spike for the first 1/2 mile)

Took a quick drink and bathroom break at mile 9 for a treadmill reset.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	6:59	6:59		162	198
2	6:47	6:47		141	150
3	6:39	6:39		144	147
4	6:34	6:34		147	150
5	6:32	6:32		149	151
6	6:31	6:31		151	153
7	6:26	6:26		152	155
8	6:22	6:22		154	156
9	6:14	6:14		156	158
10	6:30	6:30		144	156
11	6:27	6:27		149	151
12	6:23	6:23		152	154
13	6:18	6:18		153	155
14	6:22	6:22		152	156
Total	1:31:12	6:30		150	158

It really doesn't make any sense to me but I really struggle with recovery days, especially on the treadmill, I have a really hard time finding a comfortable pace, I get dizzy for some reason, and really bored.  I cut my run 1 mile short cause I wanted to go swim some laps in the pool, I really enjoy swimming as a recovery over slow running.  16 laps in 20 minutes.  = 800 meters.

Schedule calls for an easy midday run today too, we'll see.

Distance	Time	Avg Pace
1	7:30	7:30
2	14:49	7:19
3	21:53	7:04
4	29:27	7:30
5	36:57	7:30
Total	36:57	7:23

 Well, that was a really stupid mistake and I'm really mad at myself, it's a beautiful day outside and I knew I had to do a double today, but I didn't even consider packing warm running clothes last night when I was getting my stuff together.   So I drove all the way to the gym and back.  Pretty sad when the commute to the gym takes longer than the actual run.  Oh' Well, lesson learned, pack warm running clothes always.

Didn't even try to run at my "goal recovery pace, figured if I could keep my HR below 155, 75% that was recovery enough.  It feels so much better to run at a pace I have trained my body to be comfortable with.

Distance	Time	Avg Pace		Avg HR	Max HR
1	7:00	7:00		156	223
2	13:54	6:54		141	143
3	19:37	6:43		143	146
4	26:12	6:35		147	150
5	32:47	6:20		151	153
Total	32:47	6:33		148	153

5:00 pretty rough start this morning, wouldn't say I feel sick, just icky.  Stomach issues, dizzyness, and a bit soar from the higher mileage this week.  After 4 miles I was about to count my looses and call it quits.  Stopped the treadmill and went and walked around, did some stretches and drank some water then I went back to the TM.  Felt considerably better after the 5 minute break but never totally comfortable. 

I need to try and fix my diet, I do pretty good in the mornings but by early afternoon I become a ravenous monster, my kids have to hide the cookies from me.  :)  I think the number one thing that keeps average runners from improving is diet, if you try and get in a good run to improve performance and whatever you had for dinner last night keeps reminding you not to eat so much it pretty much destroys the workout.

Distance	Time	Avg Pace		Avg HR	Max HR
1	6:36	6:36		169	193
2	13:11	6:35		142	147
3	19:41	6:30		145	148
4	25:08	6:27		148	150
5	31:26	6:18		144	152
6	37:44	6:18		154	157
7	43:59	6:15		155	156
8	50:10	6:11		156	159
9	56:27	6:17		154	157
10	1:02:42	6:15		155	157
11	1:08:52	6:10		157	160
12	1:15:02	5:52		162	165
Total	1:15:51	6:19		153	165

 

5:00 am.  Felt really good today for a recovery run, so I threw in some 0.1 mile strides at the end better known as 161's, (isn't that distance in the Olympics?)  with 0.1 mile jog.  Then with all my extra time due to a short run I went and swam 16 laps in the pool in 18 minutes.  I'm trying to get down to 1 lap/min average cause that would be like running 4 min/mile on a track, right?  

I hope some one else besides me laughs at my track jokes this morning.  Anyway, good run, good swim, glad it's Friday.

Distance	Time	Avg Pace		Avg HR	Max HR
1	6:58	6:58		145	180
2	6:54	6:54		142	146
3	6:44	6:44		147	150
4	6:35	6:35		152	155
5	6:28	6:28		155	157
5.1	:27.97	4:39		161	166
5.2	:49.02	8:10		165	169
5.3	:27.10	4:31		161	166
5.4	:47.93	8:00		165	168
5.5	:26.95	4:29		161	165
5.6	:48.94	8:10		165	169
5.7	:26.87	4:28		161	166
5.8	:48.01	8:00		166	170
5.9	:26.00	4:20		162	167
6	:47.03	7:49		166	170
6.1	:26.02	4:20		162	166
6.2	:54.72	9:00		165	170
Total	41:18	6:38		151	170

 

6:00 am. Met Ryan at Maverik and ran what I swear was our 20 mile loop, humm!  Oh Well, my schedule called for 16 today Ryan's called for 20, so we compromised with 18.  Thermometer said 30 degrees so I only wore 1 layer of clothes wish was just about right, got cold a few times by the river but for the most part pretty comfortable.  We ran out Center street to Utah Lake, went west to Redwood road in Saratoga Springs, back down main street, caught the JRP trail  and ran back to Thanksgiving point and back to Maverik.

Good run, my legs were a little sore and stiff but physically I felt good the whole time.

Distance	Time	Avg Pace		Avg HR	Max HR
1	6:48	6:48		156	170
2	13:43	6:46		158	161
3	20:18	6:38		160	163
4	26:51	6:38		159	162
5	33:38	6:41		159	160
6	40:13	6:46		158	161
7	46:58	6:39		159	161
8	53:39	6:44		159	162
9	1:00:50	6:46		158	161
10	1:07:04	6:40		161	164
11	1:13:39	6:30		158	162
12	1:20:25	6:40		158	163
13	1:27:02	6:30		156	160
14	1:33:30	6:44		159	162
15	1:40:28	6:42		159	162
16	1:47:02	6:41		159	161
17	1:53:39	6:37		160	162
18	2:00:20	6:45		162	168
Total	2:00:20	6:41		159	168

Today was suppose to be just an average paced run but I decided in order to get hill workouts in I would add incline to all of my "General Aerobic" runs listed on my schedule.  I may re-evaluate hill workouts after today cause that was hard.  Did a 10 mile rolling hill simulation.  Its probably one of my favorite new workouts but I wouldn't recommend it to anyone I consider a friend :).  Tried to keep the pace up but once I got to the 4% incline range it was pretty tough.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	6:47	6:47	0%	131	142
2	13:24	6:37	2%	151	156
3	19:59	6:35	3%	159	163
4	25:41	5:42	-1%	161	163
5	32:31	6:51	3%	162	164
6	39:30	6:59	4%	165	166
7	45:18	5:48	-1%	164	166
8	52:30	7:12	4%	164	165
9	59:55	7:25	5%	165	168
10	1:05:33	5:38	-1.5%	161	167
Total	1:05:33	6:32	1.6%	158	168

 

I'll have to update splits later, crazy morning.  I'm sitting at the airport getting ready to board a flight to NYC.  Good run this morning!  Woke up at 3:45 am cause I knew I'd have to shovel out 1' of snow to get out and had to hurry to get my med/long run in.  Got the the gym at 4:30.

14 miles in 1:28:35  6:19 avg pace

Crazy, crazy last 24 hours. 

So the New York Marriott Marquis is one of my companies biggest clients and ever since we installed a new network in the hotel it has been plagued with many problems.  This part of the company is not what I normally do but my boss asked me as a last resort if I could fly out here last minute and see if I could fix the problem.  I was really reluctant and didn't want to come at all, mainly cause I didn't think there was anything I could do.  So I got here yesterday afternoon and immediately went to work, worked till about midnight last night but I was in fact able to identify the problem and have put a band-aid fix in place.  I'm pretty excited about the fix though, I actually got to use the skills my company hired me for :) and fix a pretty major problem.

Anyway, to relate this to running.  New York is probably my most favorite place to come for running.  I love to wake up early and run around Central Park....... However, it's frickin cold and windy here, and since I was up late last night, couldn't sleep at all and have a full day full of meetings trying to make our customer love us again I opted for the hotel gym, which as far as hotel gyms go this one is about the coolest I've ever been to.  It's up on the 23rd floor and the treadmills are right against the windows over looking Time Square, really cool feeling to just be 300' in the air running into the most famous intersection in the world.

Distance	Time	Avg Pace
1	7:06	7:06
2	13:57	6:51
3	20:38	6:41
4	27:16	6:38
5	33:48	6:32
6	40:06	6:15
Total	40:06	6:39

Seriously New York is the coolest place to run in the world,  Tried to get to bed early last night so I could wake up and get a good run in today.  Woke up at 5:30am EST and headed out the door.  It was cold but I had brought my cold weather running gear, at least most of it.  Started from Time Square, ran down Broadway to the North West corner of Central park, ran out Central Park West and ran the entire perimeter of the Park, which I've never done before, that loop was about 6 miles so then from the North East corner of the park I ran the inner circle out and around the big lake,  I usually like running the little dirt trail around the lake but when I got up there it was solid ice so I went back down to the road.  Ran that loop back to Broadway and back to the hotel.  My Garmin never did pick up satellites so I had to come back and MapmyRun it,  I was trying for 12 miles, map my run said 11.5 so I'll go with that.

Central park is the neatest place to run, seriously 100's of people of all fitness levels out early in the morning running, walking or biking around the park.  There were guys there that were probably 2:15 marathoners to little old men just scootin along, all out enjoying the park together.  I can't remember what time my flight is tomorrow but I really hope I have time to get a quick run in the park before I have to leave.

Here is my mapmyrun course in case you ever come to NewYork and need to know an 11.5 mile run.  :)

No watch so 11.5 miles in ~1:20:00  7:00min/mil avg, with traffic on Broadway and my little lake path detour. 

Quick jog in the Park before going to the Airport 2 hours early to fly home.  Pretty cold this morning at 5:30 am but a nice run.  Ready to go home.

Well, back in Utah.  Texted Ryan yesterday to make sure he was up for a run?, he said sure, I said, 20?, he said sure, I said 28.3? He said NO.  :) 

I was in the mind set that after my busy week I'd be doing pretty well just to get through a 20 miler today.  Un-benounced to me, Ryan had much grander plans in mind.  Apparently he wanted to do the whole run at or below 6:30 pace.  I was feeling good at first and kind of led the pace pushing for the first 5,  we were pretty even for the next 4 then he just kind of took off like a rabbit for a couple miles, I stayed with him but it was rough.  We took a quick bathroom break at the Smiths on Redwood in Saratoga Springs and then took off again pretty quick, but not as fast as before.  Around mile 16 I started really lagging he got about 10 seconds out in front of me and for the last 4 miles it was pretty much all I could do to keep him in range.  Still ended up pretty close to 6:30 for the whole run, his watch said he did it so I must have been about 30 seconds behind to finish :(.  Pretty good though, we used to struggle to keep a 7:00 pace on that exact run 1 year ago. So good progress.

 

Distance	Time	Avg Pace
1	6:52	6:52
2	13:31	6:39
3	20:10	6:36
4	26:27	6:17
5	33:26	6:59
6	39:48	6:22
7	46:10	6:22
8	52:35	6:25
9	58:58	6:23
10	1:06:28	6:30
11	1:12:43	6:15
12	1:18:54	6:11
13	1:25:27	6:33
14	1:31:49	6:22
15	1:38:20	6:31
16	1:44:51	6:31
17	1:51:20	6:29
18	1:57:46	6:26
19	2:04:24	6:38
20	2:11:04	6:40
Total	2:11:04	6:33

Today's workout is one of those that I was actually scared last night thinking about doing.  My last tempo run I did I stated that I thought it was easier to just run the whole 10 at LT pace instead of a warm up and then the tempo.  I decided to test this theroy and try to do the workout as intended, 5 mile general aerobic run, 4 mile tempo, 1 mile cool down.  Looking back, it looks like I was able to do to days run at a faster average for the tempo than 2 weeks ago.  So I was wrong, I gave it about all I had today.  It was pretty cool though, at about 1.75 miles I felt my HR flutter I looked down and it had jumped up to 175, then it went back down and instantly I had a (second wind) it all of a sudden felt "easy" for another mile or so.  The last mile hurt, but knowing it was almost over got me through it.  Good run, I always feel really good after getting a hard run under the belt.

Distance	Time	Avg Pace		Avg HR	Max HR
1	6:51	6:51		151	165
2	13:29	6:38		144	147
3	20:00	6:31		150	153
4	26:22	6:22		153	157
5	32:56	6:34		153	157
6	38:37	5:41		163	166
7	44:13	5:36		167	175
8	49:46	5:33		168	169
9	55:12	5:26		169	171
10	1:02:22	7:10		158	170
Total Tempo	22:16	5:33		167	175
Total	1:02:22	6:13		157	175

 

Long, pretty monotonous run on the treadmill, that's about as far as I'd really ever want to go on a treadmill, although I have done 20 before.  Even though running on a treadmill is pretty boring for a long run, I argue that running in the dark isn't a whole lot more stimulating, at least at the gym there are other people to watch and talk to, and TV's to watch the current news.

Had to take a quick break at 7 miles, felt much better for the remainder of the run.  About killed myself the last mile out of pure boredom just wanting to get done. 

Britt gave me an hour massage last night for Valentines day which was very nice, legs felt pretty good after a massage and some good stretching last night.

Distance	Time	Avg Pace		Avg HR	Max HR
1	6:38	6:38		160	206
2	13:13	6:35		146	150
3	19:43	6:30		149	152
4	26:09	6:26		151	154
5	32:31	6:22		153	155
6	38:49	6:18		155	157
7	45:11	6:22		154	157
8	51:36	6:25		143	152
9	57:58	6:22		152	155
10	1:04:08	6:10		155	157
11	1:10:18	6:10		156	159
12	1:16:26	6:08		158	160
13	1:22:28	6:02		158	159
14	1:28:27	5:59		158	159
15	1:34:09	5:42		159	161
Total	1:34:09	6:16		154	161

Much needed recovery day today,  I'm pretty sore after the last 2 days of  hard runs.  schedule calls for a lunch run today, but I have lunch plans with an old friend so I'm not sure it will happen.  

6 easyish miles on the TM and then 800 meter swim in the pool.  16 laps in ~20 min.  I didn't really keep track of the time and I got kicked out at 6:00 for swim lessons.  

Distance	Time	Avg Pace		Avg HR	Max HR
1	7:01	7:01		163	214
2	13:58	6:57		138	142
3	20:51	6:53		143	146
4	27:38	6:48		146	149
5	34:22	6:44		148	152
6	41:01	6:39		149	151
Total	41:01	6:48		148	152

I changed my profile picture to a very embarrassing, very incriminating picture of me taken April of 2009 in Bejing China so that every morning when I look at my blog I will be reminded of why I run.

A "brisk" 13 miler this morning, didn't really intend for it to be in the marathon pace tempo range but instead of starting the treadmill at 9 mph this morning I started it as 9.5 and progressively increased it each ~mile.  Treadmill reset and water break at mile 9.  Felt pretty good this morning, legs are actually less sore after the run than when I started.

Distance	Time	Avg Pace		Avg HR	Max HR
1	6:16	6:16		139	150
2	12:30	6:14		153	155
3	18:41	6:11		156	158
4	24:48	6:07		158	161
5	30:50	6:02		161	163
6	36:51	6:01		162	164
7	42:46	5:55		163	165
8	48:39	5:53		163	164
9	54:28	5:49		163	165
10	1:00:35	6:07		154	160
11	1:06:37	6:02		159	162
12	1:12:37	6:00		160	161
13	1:18:27	5:50		162	163
Total	1:18:27	6:01		158	165

 

When I went to bed last night for some reason I thought today was a 10 mile run, when I looked at my schedule this morning I was pleasantly surprised to see that it was just a 6 mile recovery.  So a nice easy run, after that I couldn't decide between lifting weights or swimming.  Decided that the pool would feel better on my sore legs and opted for swimming.  16 laps in ~16 minutes, yea!!  I swam non-stop with flip turns at every length, which I've never done before.  I'll usually stop and turn around after each lap.

Distance	Time	Avg Pace		Avg HR	Max HR
1	7:12	7:12		155	187
2	14:20	7:08		134	138
3	21:18	6:58		140	144
4	28:06	6:48		146	148
5	34:47	6:41		149	153
6	41:17	6:30		153	155
Total	41:17	6:52		146	155

 

I noticed a few Saturdays ago that Sasha was looking for a running partner so I decided it might be fun to give him a shout out and see if he was interested in letting me run with him today.  Our Schedules didn't quite workout since I needed to be home by 8:45 for babysitting duties and he didn't want to go earlier than 7:00.  So This morning I woke up drove out to his house at 6:00 and ran the Provo River Trail up to University Ave and back by myself.  I took it pretty easy cause I didn't know how bad Sasha was planning on beating me up.

Met Sasha at 7:00 and went the other way on the trail out to the lake.  He asked me if I was up for a 5 mile Tempo run, I said I was, so at 2 miles in we hit the trail and set off at sub 6:00/min pace.  Felt harder than I thought it should from the start and about 2 miles into it he told me we were going to cut it short since I was dropping below 90 sec 1/4's.  :(  Turns out he was giving me a little fitness test so he could evaluate my fitness level.  He wasn't to hard on me though and cut me a little slack since I was already 9 miles into the run when we started.

When I asked him to run this Saturday I also asked him if he could go over my training and let me know what he thought, so we discussed his views on my running, I actually expected to hear most of what he said, basically I run my base miles to fast.  I already knew that I suppose but just really enjoy running faster, I think it's cause usually I run alone and running faster keeps my mind occupied, if I'm running with someone else it's easier to slow down and just talk.  So anyway, here are the things I got out of his advice.

1. Run base miles slower.

2. On tempo runs if I can't maintain sub 6:00 pace stop the tempo and jog.

3. No more short 6 mile runs.

4. I expected him to tell me I was too fat, he didn't seem to concerned that I weigh 25 lbs more than him and we are roughly the same height.

5. He did tell me I have a really efficient stride, which I kind of knew but it made me feel good to hear from someone else.

Had a really great run this morning, thanks a lot Sasha for the advice.  Oh! and the weather was perfect, really quite warm.

Split the runs up, even though there was only a 10 minute break in between I felt it was really 2 seperate workouts. 

Distance	Time	Avg Pace
1	7:03	7:03
2	14:04	7:01
3	21:20	7:16
4	28:23	7:03
5	35:32	7:09
6	42:36	7:04
7	49:41	7:05
Total	49:41	7:05

 

Distance	Time	Avg Pace
1	7:43	7:43
2	15:21	7:38
3	21:09	5:48
4	27:16	6:07
5	33:48	6:32
6	42:19	8:31
7	50:39	8:20
8	57:59	7:20
9	1:05:43	7:44
10	1:13:41	7:58
11	1:23:31	9:50
Total	1:23:31	7:35

Well, this was my attempt to slow my run down,  I just don't feel comfortable running much slower than 7:00 pace on the treadmill,  and I figure if my HR stays below 150 it's in the General Aerobic range.  Threw in some 1/4's at the end for a little speed work.

Distance	Time	Avg Pace		Avg HR	Max HR
1	7:02	7:02		145	171
2	13:55	6:53		140	144
3	20:42	6:47		144	147
4	27:26	6:44		147	151
5	34:05	6:39		150	152
6	40:44	6:39		150	153
7	47:18	6:34		152	155
8	55:21	7:03		145	151
8.25	104.93	7:00		139	149
8.50	80.99	5:25		160	164
8.75	110.93	7:22		153	164
9	79.00	5:16		160	166
9.25	112.00	7:28		157	166
9.50	78.92	5:16		161	168
9.75	115.00	7:32		156	168
10	77.90	5:12		160	168
10.25	113.48	7:29		156	168
10.50	76.35	5:11		161	169
10.75	114.94	7:31		157	170
11.00	72.91	4:48		164	173
Total	1:13:53	6:42		149	173

 I took my 8 year old snowboard for his first time today, Perfect day wish I could have gotten of the Chickidee lift.

New version of my rolling hills simulation,  I set the treadmill to 8.5 mph and never changed the speed again, 3 sets of progressive hill climbs for 3 miles and then a 1 mile rest at 0% incline in between each set,   2% = comfortable  3%= feels like I'm working  4% = hurts.

Distance	Time	Avg Pace	Incline	Avg HR	Max HR
1	7:00	7:00	0%	157	205
2	14:02	7:02	2%	145	149
3	21:05	7:03	3%	153	156
4	28:08	7:03	4%	160	163
5	35:10	7:02	0%	150	162
6	42:13	7:03	2%	154	157
7	49:15	7:02	3%	158	161
8	56:18	7:03	4%	163	166
9	1:03:18	7:00	0%	148	164
10	1:10:20	7:02	2%	154	157
11	1:17:23	7:03	3%	159	162
12	1:24:25	7:02	4%	164	166
Total	1:24:25	7:01	1,425'	155	166

 

Woke up way to early this morning and didn't even try to get back to sleep, was at the gym on the treadmill at 4:30.  Felt really good from the start this morning, one of those days where I just kind of felt like I was floating the whole run.  Ran my last mile very fast just cause I could.  Went and lifted weights for about 30 minutes and then sat in the hottub for another 15.  Great way to start off a busy busy work day,  actually busy busy work month.

Distance	Time	Avg Pace		Avg HR	Max HR
1	7:00	7:00		131	156
2	13:53	6:53		138	141
3	20:37	6:43		141	144
4	27:12	6:35		146	149
5	33:42	6:30		149	151
6	40:39	6:27		151	152
7	47:02	6:23		152	154
8	53:20	6:18		153	155
9	59:32	6:12		155	157
10	1:04:44	5:12		162	168
Total	1:04:44	6:25		147	168

Yesterday in an attempt to eat healthier I went to the grocery store before work and stocked up on a bunch of fruit to snack on through the day instead of eating a bad lunch.  Well that turned out to be a bad mistake and made this mornings run pretty miserable.  Guess it's back to Peanut butter and Honey sandwiches for breakfast and hamburgers for lunch.

Other than the stomach issues I felt good this morning,  once again pushed a little harder than I should have, threw in a 3 mile MP Tempo run, started out intending to go 4 but my stomach said no.

Distance	Time	Avg Pace		Avg HR	Max HR
1	6:36	6:36		148	166
2	13:05	6:29		146	154
3	19:27	6:22		149	152
4	25:45	6:18		152	154
5	31:59	6:14		154	156
6	38:09	6:10		157	159
7	44:15	6:06		157	158
8	50:50	6:35		143	156
9	57:49	5:59		157	161
10	1:03:45	5:56		160	161
11	1:09:32	5:47		162	164
12	1:15:26	6:46		151	163
Total	1:15:26	6:16		153	164

Talk to Riverton Paul at the gym today, he is looking good and walking fairly normal.  Hopefully he will be back at it soon.

Such a busy work day I didn't even get a chance to get online all day, which is weird cause that's kind of what I do.  Long story short, I was configuring switches/routers/ and access points all day long for 3 large conferences coming up so I didn't have a chance to get on.

Just a normal 10 mile run on the treadmill with a fast last mile for fun.

Distance	Time	Avg Pace		Avg HR	Max HR
1	6:58	6:58		128	143
2	13:51	6:53		138	143
3	20:34	6:43		143	146
4	27:09	6:35		149	152
5	33:39	6:30		150	152
6	40:10	6:31		151	154
7	46:40	6:30		152	156
8	53:10	6:30		152	155
9	59:28	6:18		155	157
10	1:05:35	5:37		160	169
Total	105:35	6:30		147	169

I feel bad, I was suppose to go run with Sasha again this morning and was looking forward to it.  Even verified that we were still on last night but when I woke and this morning and saw a 2' snowdrift in my driveway I decided it probably wasn't that great and idea even if Sasha was still up to it.  I'll probably read about every ones great long runs in the snow this morning while I was wimping it out at the gym.  Oh Well.

I'll probably pay for this run a bit tomorrow but I had fun pushing the pace, my right hip started bothering me a little bit, which is strange I've never had hip issues.

Distance	Time	Avg Pace		Avg HR	Max HR
1	6:37	6:37		146	178
2	13:14	6:35		147	161
3	19:45	6:31		149	151
4	26:12	6:27		153	156
5	32:34	6:22		155	159
6	38:52	6:18		157	159
7	45:06	6:14		159	161
8	51:16	6:10		161	163
9	57:12	5:56		163	168
10	1:03:28	6:16		149	163
11	1:09:43	6:15		156	158
12	1:15:54	6:11		158	159
13	1:22:00	6:06		160	162
14	1:28:03	6:03		161	162
15	1:34:02	5:59		163	164
16	1:39:51	5:49		165	167
Total	1:39:55	6:13		156	167