Live till you die

3 PM

Too cold this morning for a long run so waited till later.  No beanie and no gloves today!  Did the US 40 loop with 2 miles of the dinner time loop.  My legs wanted to run today sopicked it up once I hit the turn onto US 40.  Not sure of splits, but the pace field on my Garmin was reading 7:05 to 6:40 for the last 7 miles or so.  I think my base cardio is doing very well, I just need to start working on some intervals to get the leg speed.

Run:

12.63 in 1:30:53, avg. 7:11 per mile.

2 with Griffin, no watch

AM

Legs felt heavy after yesterday's run so kept it chill on the dinner time loop.  Did some strength after.

Run:

4.20 in 33:21, avg. 7:56 per mile.  Avg. HR was 148

Strength:

30 push-ups, planks, side-planks, core, warrior III, chair w/ calf raises, tree

PM

Chiller with Griffin.

Run:

3 with Griffin, no watch

AM

Balmy morning which is better than cold.  Dinner time loop slow.  My hamstrings and glutes were suite sore today.  Hopefully they'll be feeling better tomorrow.

Run:

4.20 in 32:52, avg. 7:49 per mile.  Avg. HR was 154

Strength:

45 push-ups, core and leg extensions.

PM

3 slow miles with Griffin.  My legs feel like crap!

Run:

3 with Griffin, no watch.

NOON

Ran during lunch today on the frontage roads by my work.  My legs feel really sluggish, which I think is from not recovering properly on Tuesday.  Need more protein!  And not veggie or dairy protein, I need the kind of substance only red meat can offer.  Anyway, It was pretty windy and did some intervals all into 15 mph headwinds, so I feel pretty god about just completing the workout with some degree of success.  On a really good note, it was sunny and warm, so no hat or gloves required again today. : )

Run:

2.60 warm-up,

4 x 4:00 in the 6:20 - 6:28 pace range w/ 2:00 recovery,

4.22 cool-down

Total was 10.08 in 1:15:07, avg. 7:27 per mile.

1 PM

Had a big dinner last night which consisted of a 1/2 pound burger, then went out dancing with Lacy and a few freinds.  Good thing I have the day off so I slept in before going running.  Ran Griffin's loop, then out & back to US 189.  Did some core after.  My shoulders are a little sore, so no arms/pecs/shoulder workout today.  I'm also retiring my Guide Blue's today because the treads are just super worn down and they're not acting like a shoe with that much cushion should.  736 miles and they did a great job.  I love Saucony shoes!

My legs do feel better today, but still somewhat slow.  I think I just need to start adding in some speed work along with better recovery after my hard days and they'll come around. 

Run:

2 with Griffin on is loop, no watch.

6.03 in 45:09, avg. 7:29 per mile.

Strength:

tuff core workout

AM

Decided to start doin some hill sprints, so today was my first day.  Did 4 on a steep incline by my house.  It was nice to mix it up from doin all the easier runs lately.

Run:

2 with Griffin on his loop, no watch.

2.28 out to "the hill"

4 short hill repeats w/ 2:00 walk inbetween

3.35 back

Chillin, stretchin, and dealin with car issues...hooray!

AM

Lots to do today and it was supposed to snow, so took Griffin out for a little bit before heading into work.  I'm gonna run later when hopefully the weather will be nicer.

Run:

3 with Griffin, no watch.

PM

Took Griffin on his loop, then home to change into my racing shoes for 5 x .50 on the 100S trail.  Went home after to change back into my gides for a cool down. 

Things went pretty well.  I was a little more fatigued than I would have liked to have been, but I think that may have been from sitting at work all day. 

Run:

2 with Griffin, no watch,

.74 to the trail,

5 x .50  at 5:52 - 5:58 pace w/ 1:45 recovery,

3.89 cool down

Total of 7.84 solo in 58:04, avg. 7:24 per mile.

AM

Decided to run during lunch today, so did some stretching and strength before work.

Strength:

30 push-ups, planks, side-planks, warrior III, tree

NOON

Nice run on the frontage roads by my work.

Run:

6.48 in 48:59, avg. 7:34 per mile

AM

Made this morning hill sprint day.  Did some drills before running uphil and some strength when I got home.

Run:

2.30 warm-up,

Drills & 4 steep hill sprints w/ 2:00 recovery,

2.70 cool-down.

Strength:

12 pull-ups and core

PM

X Train:

30:00 on the stationary bike.  Avg. HR was 128

AM

Warmed up on 100S, then did a tempo on the dinner time loop starting in front of my condos. Legs didn't feel very good at first , but 1/2 mile in things evened out.  Felt pretty decent the entire time.  Kept the cool-down peppy.

Run:

1.95 warm-up,

4 mile tempo in 26:24, avg. 6:35 per mile.  Splits were 6:42, 6:47, 6:31, 6:25,

4.17 cool-down

Total of 10.12 miles in 1:13:32, avg. 7:16 per mile.

AM

Took Griffin on his loop, then out & back to US 189.  Wore my HR monitor since I know the mileage and was suprised to see my HR was that low for  decent pace after yesterdays workout.  I reading that as a good thing.

Run:

2 with Griffin, no watch

6 solo in 45:05, avg. 7:31 per mile.  Avg. HR was 152.

Strength:

30 push-ups, 30 dips, core

Gonna switch up the running schedule and legs were kinda feelin it today, so just hung out.

AM  

Had to get my run n early this morning, and unfortunately it ws very dark thanks to daylight savings. :(   Did some speedwork which went ok, but tweaked the inside of my right ankle a bit.  I'm walking fine, so hopefully it will go away soon.

Run:

2 with Griffin, no watch

.49 to the trail,

2 x .12 miles @ 5:20 pace w/ 1:45 recovery,

2 x .25 @ 5:40 pace w/ 1:45 recovery,

2 x .28 @ 6:00 pace w/ 1:45 recovery (these were supposed to be .50 miles, but it was so dark I couldn't see the ground and it thru me off),

2 x .50 @ 6:00 pace w/ 1:45 recovery(Made myself run these even without being able to see the ground)

2 x .25 @ 5:40 pace w/ 1:45 recovery,

2x .12 miles @ 5:15 pace w/ 1:45 recovery,

2.37 cool down

PM

X train:

Stationary bike for 30:00.  Avg. HR was 116

AM

Very nice lazy morning.  My ankle felt good while running, but a little agitated afterwards.  Will probably adjust the plan for tomorrows run to make sure this doesn't turn into something serious.

Run:

2 with Griffin on his loop, no watch,

4.20 solo on the dinner time loop in 32:31, avg. 7:44 per mile.  Avg. HR was 155

Strength:

30 push-ups, planks, side-planks, bird-dog, tree, chair w/ calf raises.

PM

X train:

Stationary bike for 30:00.  Avg. HR was 122

AM

Perfect morning to run!  Low 40's and cloudy made for good temps to keep the pace upbeat.  Did the Wasatch State park loop with 2 extra miles to make it 10+.  Did a fast mile @ mile 5, which felt quick and relaxed.  Kept the pace at sub 7:00 for the last mile as well.

I did today's run instead of a tempo because of how my ankle felt after Monday's run.  I also ran in my Tangents for some support instead of my Kinvara's as I suspect the fast running in a neutral shoe is the main reason for my ankle pain.  Ankle felt great the whole run and afterwards.  hopefully that the end of that. : )

Run:

10.28 in 1:15:22, avg. 7:20 per mile.  Did mile 6 in 6:12....felt great!

AM

Did some strength before running today, because I had to drop my truck off at Ken Garff collision repair, so ran to work from there.  Stopped at a hill halfway for some hill sprints and drills, then continued on.  Streets were nice and slippery today.

Strength:

30 push-ups, planks, side-planks, bird-dog, chair, and running pose.

Run:

2.67 warm-up,

2 sets of butt-kicks, high-knees, carioca, and backwards running.  4 sets of hill sprints,

2.56 cool-down

PM

Ran back to the car shop from work.  My door is fixed...hooray!

Run:

5 miles to the shop, no watch.

AM

Wow, what a great run today when I thought it was gonna be a total dud.  I didn't eat enough yesterday, got a poor nights sleep, and had stomach issues this morning.  Kept the pace slow for the first 2 miles, then I had an emergency pit stop...ahh that's better!  After that things felt good, and then great!  I did the US 40 loop with 2 miles of the dinner time loop, and was able to keep the pace sub 7:00 the last 7.38 miles of the run.  I think part of this is from the hill sprints I have been doing over the last 3 weeks.  I only do 4 short reps all out, but the next day my legs feel strong!  I think these are now a permanent part of my running routine. 

Run:

5.30 miles avg. 7:41 pace,

then 7.38 miles avg. 6:56 per mile.

Total of 12.68 in 1:31:56, avg. 7:15 per mile.

2 miles with Griffin for a cool-down

2 hour hike with Griffin at Dutch Hollow.  That's about it today.

NOON

Anyone watch the NYC half today?  What a race!  I've been watching some Mo Farah footage lately and that guy makes me want to run.  Seeing him and Geb sprint to the finish was an awesome sight.  I think Kara is back in action as well.  Great to see her run so strong!

Anyway, ran to US 40 out & back via River Rd.  Legs felt stiff and breathing a little labored, but was moving at a decent clip thru the hills.  Picked it up towards the end to get things moving.  Did some drills and strength after.

Run:

8.02 cruisin,

then 1.57 in 10:34, avg. 6:43 per mile

Total of 9.59 in 1:09:44, avg. 7:16 per mile

Drills:

2 sets of speed skater and ski hop

Strength:

30 push-ups and core

AM

Really windy today, so hit the PC track.  Took Griffin out for 2 miles before heading over.  Legs didn't have very good pop, but these were also the longest intervals I've ran on a track in a long time, so I think all the turns maybe sucked some life out of them?  Pretty happy with the workout overall.  Did some strength after.

Run:

2 with Griffin, no watch,

.50 warm-ups w/ drills,

2 x 1 mile @ 6:15 pace w/ 300m rest,

2 x .50 mile @ 6:00 pace w/ 300m rest,

4 x .25 mile @ 5:40 pace w/ 300m rest, did the last one @ 5:20 pace,

2 mile cool-down

Strength:

30 push-ups, 2 sets single-leg squats and running pose.

PM

X train:

Stationary bike for 30:00.  avg. HR was 122

AM

Very slow morning.  Icy roads and felt pretty sluggish after yesterday.  Griffin loop, then dinner time loop, with a little extra after.

Run:

2 wtih Griffin, no watch.

4.2 solo in 33:39, avg. 8:00 per mile.  Avg. HR was 152

Strength:

Planks, side-planks, bird-dog, chair, and tree

AM

4 mile tempo on the dinner time loop.  I decided to do a plus 1 after the tempo, but my legs didn't have it in them.  I thought my pace was suckin so I stopped .37 miles into it without even checking my time!  Just bein lazy I guess.  I'll give it another go next tempo.  Overall it was a successful workout and a beautiful, sunny morning to run.

 Run:

1.95 warm-up,

4 miles in 26:22, avg. 6:35 pace.  Splits of 6:41, 6:42, 6:33, and 6:25, w/4:00 rest,

.37 miles @ 6:11 pace,

3.77 cool-down.

Total of 10.53 miles in 1:16:41, avg. 7:17 per mile.

PM

X train:

30:00 on the stationary, avg. HR was 116.

AM

Felt pretty lathargic today.  Wind and over cast skies the day after a decent run will that I guess.  Did Griffin loop, then out for some hill sprints.  No watch for the entire run.

Run:

2 with Griffin, no watch

2.30 warm-up,

Drills and 4 hill sprints,

2.70 cool-down.

Strength:

30 push-ups, planks, side-planks

AM

Felt really tired this morning and the winds were nasty due to a storm about to roll in, so kept the pace pretty easy.  Ran the US 40 loop with 2 miles of dinner time loop.  Looking forward to a rest day tomorrow.

Run:

12.64 in 1:33:44, avg. 7:25 per mile.

Rest day today.  The outside of my right lower calf is really sore.  I kinda tweaked it on Thursday jumping over a pothole.  Hopefully it doesn't develop into something worse.  

2 hr hike with Griffin at Memorial hill.

AM

Snowed a bit this morning so just 6 easy on the treadmill to get thigns moving for the week.  My right calf/ankle feels unstable when I'm just walking around, but running is fine.  I guess that's a good thing. :)  No lateral movements or anything till it feels better though. I'm also cutting back on cross training till the half in 3 weeks to try and freshen up for some faster running.

Run:

6 treadmill in 45:12, avg. 7:32 per mile.  Miles 2 & 4 @ 1% incline

AM

Hit the gym today since it snowed last night and didn't want to wipe out on some ice.  Plan was a cut-down, but didn't feel like running hard for the 800m portions, so did some extra 400m instead.  Did some drills during cool-down.

Run:

2 mile warm-up w/ strides,

2 x 1600m @ 6:15 pace w/ 300m rest,

12 x 400m @ 5:40 - 5:48 pace w/ 175m rest,

2 miles cool-down w/ 2 sets of butt-kicks, high-knees, carioca, & backwards running.

PM

Little run with Griffin.  Legs felt poppy from the faster running this morning.

Run:

2.5 miles with Griffin, no watch

AM

Beautiful, crisp morning.  Feel pretty good after yesterday, but legs a little tired.

Run:

2 with Griffin, no watch,

4.20 solo dinner time loop counterclockwise in 31:24, avg. 7:28 per mile.  Avg. HR was 153

Strength:

30 push-ups and core

AM

I decided to do some intervals at half marathon pace today on the 100S trail.  Decided to do intervals instead of a tempo so I could get closer to my target pace.  My legs didn't have the power I wanted, which I suspect is from Monday.

Run:

1.98 warm-up,

5 x .75 miles @ 6:04 to 6:18 pace w/ 1:45 rest,

3.69 cool-down.

Total of 10.20 miles in 1:14:59, avg. 7:20 pace.

NOON

6.14 incredibly windy miles on the frontage roads by work.  I decided to run later today because I was out late last night.  Will probably do some core tonight.

Run:

5.38 windy miles,

Stop at Subway,

0.76 miles back to the office,

Eat a foot-long Oven Roasted Chicken. 

Total 6.14 windy miles in 47:18, avg. 7:42 per mile.

PM

Strength:

30 push-ups & core