just happy to run

TM again...

7 miles slow, av pace 8:27 

Registered for the Ogden Marathon today.  Very excited about it.  Looking forward to a new PR.  I just need to stay healthy, no injuries! 

Yasso 800s.  I still have a lot of sugar in me from all the halloween candy laying around house and office so I figured a good hard run would help drop my blood sugar levels. It was either that or stop eating so much candy (which is not possible since I have no self control when it comes to chocolate).

1 mile warm up , 8:20

8 @ 0.5 miles @ 3:10-3:12, with 2.5 min recovery jog in between each repeat @ 8:30 pace.

(6.2 miles, total time: 44:06, av pace:  7:07) last repeat was a little longer the 0.5 miles so I could get to the 10k mark.

0.8 miles recovery jog, 8:30

Felt strong through out the workout and had enough left in the tank for at least one, maybe two, more repeats. 

I'm feeling a little fatigued from yesterday's interval workout so I took it easy today and will do the same tomorrow in hopes that I recover from the long run on Saturday.  With the storm coming in on Friday night/Saturday morning I might have to do it on the TM.  

6 miles, av pace 8:27 

Easy miles up City Creek Canyon.  Didn't keep time, no idea what the pace was but it was slooooow.

Nice long easy run.  Was tempted to push the pace the last few miles but since I'm still a good 6 months till my next marathon I figured I wouldn't gain anything from it.

TM run.  Managed to keep myself entertained  by listening to a couple good podcasts.  One was from the author of "The Doper Next Door".  Very interesting to hear how an average amateur athlete, as myself, decided to start taking testosterone and the social, emotional and physical affects of doing so.  Not the be judgmental but you really have to have all your priorities messed up to start doping just for your ego.

17 miles, 2:23:15, Av pace  8:26.

The idea today was to do tempo run repeat 3.5 miles, 0.5 recovery jog, 3.5 miles.  Didn't quite work out as planned.  I haven't done tempo runs in a while so I think I just missed on the speed.  The first 3.5 went OK, the last 0.5 was a little tough but that was the idea.  The second repeat I increased the speed slightly and paid for it.  By the time I got to the 1.75 mile mark I was in a heart rate zone I knew I couldn't maintain.  I pushed on to the 2 mile mark thinking that I might get a second wind but it didn't happen.

1.5 miles warmup

3.5 miles,  24:55, av pace 7:07

0.5 recovery jog (@8:20 pace)

2 miles, 14:02, av pace 7:01 

Recovery miles.  I lifted weights, lower body, and push it a little too much on Sunday.  Anyway, I am still feeling the affects of the weight training.

5 miles, av pace 8:26.

Yasso 800s.  Legs still feel tired.  Got half way through the 7th 800 and I was done.  Off week.  Nonetheless it was a satisfying run.  The goal is to push to your VO2 Max and I did that.  

1.25 miles warmup

6 x 800s @ 3:10-3:12, with 0.5 recovery jog in between @ 8:30 pace.  5.08 miles , av pace 7:07.

1 mile cool down. 

Contemplating doing a 10k on Thanksgiving Day.  There is a big one in Draper and one here in Bountiful.   

I took a much needed day off yesterday.  It did wonders.  Ran at an easy and relaxed pace today. In addition I did my normal routine of pushups and situps/crunches and some leg presses (light).  I want to get my legs stronger and I'm trying to find the best routine of strength exercises that will not interupt my running routine.

7 miles, total time: 58:03, av pace 8:18

Long slow run.  Kept it shorter since its a recovery week. On the TM to avoid the wind, cold and rain.

Time: 1:38:23, Av pace: 8:12

15 minutes on the spin cycle.

Pushups: 36-44-30-24-30

Situps/Crunches: 44-60-38-38-60

Weights: leg presses, pulley pull downs (back)

1.25 warmup

Tempo run: 7:11, 7:06, 7:08

Recovery: 0.5 miles 4:15

Tempo run: 7:08, 7:08

1 mile cool down

Easy miles.  Wanted to do a few more but was short on time today. 

5 miles, total time: 40:50, av pace: 8:10 

Yasso 800s day.  I included a high tempo run to my weekly routine and since I've done that the 800s have been a struggle.  Didn't feel like I could meet the goal today.  I needed to get in a positive mind set prior to the run and a quote from IJR's blog help me get there.  

1.1 mile warmup

3:20, 3:11, 3:09, 3:11, 3:10, 3:10, 3:11, 3:20 (last run was 0.54 miles), 2.5 min recovery between each repeat. total time: 44:20, distance: 6.2, av pace: 7:09.

1 mile cool down. 

Easy pace.  Didn't keep track of time but it was roughly an hour run.  Everything felt good except a little stiffness in my calves.  Probably from the 1/2 mile repeats I did yesterday.  

Registered for a Thanksgiving 10-k here in Bountiful.  I don't think I will bother to even set a goal pace.  I just want to run a race for the sheer joy of racing and enjoying the camaraderie one feels with other runners.

Very low mileage week...Ran a little over 7 today.  Felt good and easy through out the run. I may do a long tomorrow, time permitting. 

Progression run.  Started around a 9 min mile pace.  The last three were 7:22, 7:19, 7:21.  Only had enough time for a quick run.

No watch so I'm not too sure what the average pace was but it felt easy so I'm assuming it was between 8:15 and 8:25.

Didn't want to run more than 5 this evening since I will be racing a 10-k on Thursday morning. Kept an easy pace.  

Fun run.  A lot more people than I expected.  I ran one mile warmup and spent 15 minutes on a spin bike, trying to keep my legs loose.  Ran with a running buddy from my afternoon runs.  Just kept pace with him.  It wasn't  full out effort but a good tempo run.  Have no idea what my splits where.  When we hit the 2 mile marker my watch said 12:13, which I know is close to impossible for me.  So the mile markers were way, way off.  No big deal, its a "family" style race so I just enjoyed it.  

Don't know where I placed but will update when the times are published. 

Bike ride.  Managed to negotiate 60 minutes of time on a very busy day (nephew is getting married).  I knew the exact course I wanted to ride given the amount of time.  I head south on 400 E/Orchard Dr, east up 1800 South (nice climb), south on Bountiful Blvd until in turns into Eagle Ridge Dr down to the round about, and headed north on Orchard Dr until I got home.  Usually a 60 minute ride but I was feeling like I had lots of pent up energy so I pushed hard and made it in 54 minutes.  

It was fun to see all the deer in the Bountiful Ridge GC.  When winter comes they pretty much own that GC and roam freely.

Will spend part of the day trying to make the chicken coop rat proof.  One of the many downsides to having chickens.  We only have 5 but having the chicken feed out in the open attracts rats.  I hate rats.  I set up all sorts of traps with limited success.  No poison since I have a dog.  It may be time to get rid of the chickens.  Anybody interested in free range chickens? 

Been very lazy about my long runs.  I need to get back on track.  I've made the mistake of running the long runs too fast in the past.   In addition, trying to do two threshold runs a week is probably more than what my body can handle.  Its a long winter and still a ways to go before met next marathon.  No point in burning out now.  News Years resolution (in November!) is to train smarter.

Easy conversational pace.  Perfect day for a run.  I listened to Wait, Wait, Don't Tell Me and laughed through the whole run.  I must of look odd laughing while I ran.

TM miles.  Felt a little tired and stiff.  Not sure why since I took yesterday off.  I guess its just part of getting old.

Total time: 57:31, Av pace 8:13 

Yasso 800s