EXTREME MAKEOVER 2012

Ran out to Powerhouse Road and back.  Schedule showed 60-70 min run, I opted for the 70 min run, kept it nice and easy the whole time.  Tomorrow is another easier day, and then on Thursday I get to do some speed work...yaahhoooo!

Scheduled showed 35-45 min run.  I chose to split the difference and run 40 min.  My back was a bit sore this morning from yesterdays run and also I stretched it really good last night.  Tomorrow is speed day!!! I am excited as crazy as that sounds!

Today I was finally able to do a little speed work, though it wasnt much it still was fun.  Schedule showed 10-12 25 second strides with a 1 min recovery.  I warmed up for 17 min and then stretched a bit and then hit the start button on the watch.  My goal was to do at least 10 and then shoot for 12 if my body was feeling ok.  I was able to finish all 12 anf they were all under a 6:00 min pace.  I felt in control and could have pushed each on harder but I stayed relaxed.  The hardest part was running the 4 miles back to my house.  Cooled down for 31 min, went in the house and stretched and hit the shower then off to work.

Got out before Kellie today, and went out 20 min and back to the house.  Today was suppose to be a recovery day from yesterday so I took it nice and easy.  Tomorrow thew schedule shows a 9-10 mile run, sounds like and miserable but I am feeling like things are working!!!

Ran out in the snow today and it really wasn't fun.  The snow kept sticking to the bottom of my shoes and making it uneven for me to run but I kept running out towards Osbornes.  The roads got better towards Spanish Fork so I kept on running to my parents house.  My dad gave me a ride home and I was glad that I kept on running towards SF because I really didn't want to run back on the roads in Salem.  Today was my longest run since Thanksgiving, it seems that my training program is working.  I am slow, but I will get faster everyday!

42 min easy run this morning.  Ran up Loafer Cyn Dr and then up to Elk Ridge Church, so a lot of uphill in the beginning but then some good down at the end.  Speed work tomorrow and Thursday!

Today was another interval day.  Same as last week, 10-12 was the plan I opted for 12 because they are only 25 seconds each with a 1 min rest.  These seemed easier than last week so I hope that means good things are happening.  Warmed up for 20 min because the temps were pretty cold, cooled down after for 22:58, probably should have rounded it up to 23 min and 8 miles but I am not real concerned about mileage just the time that I am on my feet.  So far so good, no real pains and I feel great!  Speed again on Thursday, cant wait to see how the body reacts!

Walked for a mile and then did 25 min of yoga, then had to get another 20 min of something easy in so I walked another mile on the treadmill while I watched the jazz in overtime.  To bad they lost, but what can I say...its the Jazz.

So today the schedule called for a 20 min steady pace tempo run.  I used the pace calculator to see where I should be pace wise and it said between 7:10 and 6:53.  I warmed up for 20 min, out 10 min into payson and then back to by my house to start the tempo.  Plan was to stay relaxed and see if I could hold around the 6:53 pace for the first mile and then go from there.  After the first half mile I got sick of looking at my watch so I just found a comfortable rhythm and stuck with it and just enjoyed my music and the fact that I was running kind of fast. 

splits- 6:47, 6:42, 6:39 I was very surprised at how easy this felt today, I was only supposed to run for 20 min, but when I checked the watch at 19 min I figured that I could hit 3 miles pretty close to 20 min so I actually went 20:08.58...oops.  When I finished the run I actually felt like I could have easily kept going.  This makes me hunger for more but I know that I still need to be careful.  

Finished the last 3 miles back to my house for 24 min cool down.  Went down stairs and walked on the TM to warm the legs back up.  They felt like ice blocks with temps this morning.  So glad it went well today!

total running time 64 min.

10

Ran down in St George this morning...I love running in warmer temps.  Went out for 50 min, schedule showed 45-55 so I split the difference and went 50. Body is feeling good so far. Speed work again tomorrow, 25 sec intervals 15 to 20 of them?  Wish me luck!

Ran for 20 minutes and then started my 20x.25 second intervals.  Last week when I did just 12 of these I really struggled on the last 3 but today I breezed through all 20 with no real struggle.  I don't know if it was the single digit temps or maybe the slick snow packed roads but I did better than expected today.  I will come back and revise my miles because some of them are VO2 max miles but I don't have my watch with me.  Easy run tomorrow and then another tempo run tomorrow except this week it is for 25 min and I have to keep it a little slower.  Body is feeling great!

Did not run this morning because I knew that I would be playing soccer tonight.  I wanted my legs to be fresh for my tempo run so I cut out the run and settled for soccer instead.  My schedule showed that I could take friday off so I will run on that day instead.

Today was tempo day, plan was to warm up and then run at HM-MP for 25 min.

20 min warm up 2.44 miles

25 min tempo 3.68 miles - 6:49, 6:46, 6:48, 6:47

17 min cool down 2.17 miles

Today felt harder, but I have not slept very well and my eating has not been good.  Hopefully next week will be better. 

Schedule showed 35-45 min run.  I went out and ran and hit 45 min about a 1/2 mile frim my house so I walked the rest of the way home.  Body felt good today, went to the chiro for the back, just a little adjustment and some therapy!

Ran out 35 min to almost Osborne corner then ran back to the house.  Roads were a little snow packed and icy at first.  I wore my Yak Trax on the way out but didnt wear them on the way back home.

Ran out to Woodland Hills Dr and then ran North until I hit 25 minutes and then turned around hand headed back to the house.  Back is aching a bit, but nothing to serious.

Today the schedule showed another 25 min steady state tempo.  I warmed up for 21 min and then started the tempo out towards Payson same course as last week.  Last week only felt hard because I had some stomach issues, but I think it was due to lack of sleep and eating.  Today I did start out slower and then just kind of got into a groove and just went with it.  Today felt easy, the only thing that is hard is making sure I dont run to fast.

splits

mile 1 6:55

mile 2  6:52

mile 3 6:48

Mile .65 4:26 (6:47 mile pace)

Cooled down for 21 min and then hit the shower and off to work!  I am racing a 5k on Saturday this will be my first race of the year and my last 5k was in Sept.  I think that I was in better shape then but we shall see.

Wanted to leave my house at 9:00 am so that I could get there and have a 30 min to warm up but my dang work truck wouldn't start.  I have a new one ordered but it won't be here until March???  So I have a truck that I am borrowing from my company.  It took me 20 min to get it started and I was off.  Got to the race and ran a mile, then had to quickly use the bathroom and then get in line.  Ran into Walter and we chatted for a bit until the race started.  He was pacing a girl today in the 10k.  I really wanted to be under 19:00 min today, this course is kind of tough after mile 2.  The course drops 138' in 2 miles and then the last mile you climb all of that back plus a little. Temp at the start of the race was 26.2 is what they told us?  A bit cold, but not to bad.

Mile 1 6:06 I felt really good during this mile, was around a few people because the 10k and 5 k start at the same time.  I really didn't care what place I was in I just focused on my form and breathing.

Mile 2 5:59 This mile came fairly quick, I was still feeling great and I was wishing that the last mile would have been flat so that I could easily break 19:00 but I knew with the hill I would be close.  Right before this mile the 5k and 10k split.  It appeared that I was in 4th place at this point.

Mile 3 6:36 This was a grind for me, I tried to stay relaxed while climbing the hill and about half way up it a kid passed me for about 10 seconds and then I passed him again.  I could see the 1st place guy and 2nd place guy was about a block ahead of me.  I got him just as I crested the hill and wondered if I made my move to quick?  I surged again and I could feel my stomach in my throat.  I just kept on breathing and kept the feet turing over.  I knew that I wouldn't catch the 1st place guy but now I needed to break 19:00...I ran about a 7:11 up the hill and then felt like I recovered quickly as I crested the hill.  There was a head wind all of the way to the finish but it felt good to have cold air hit your face.

.06 13.13 (5:47) This shows just a bit short but not by much.  A lot of people after the race showed me that their watches were right on but mine was just shy??  If you ran the tangents on the way to mile 2 you could easily shave some distance off.  

I finished the race and had time to run a mile cool down and then talk to Josse and a few other people before they started the awards ceremony.  This is not a PR for me but it is a PR for me since 2009.  In 2010 I ran over 19:00 min st george and in Aug I ran 19:10 at Salems 5k.  This is a much harder course than both of those so I am very excited about my time.  I don't love 5k's I would rather run a half but I needed to see where I was at fitness wise.  I hope that I can stay healthy and continue getting faster!  THis was my last race in the 30-34 age group, tomorrow I turn 35 which marks my 5 year running career.  I love this sport and I enjoy meeting new people that share the same passion. 

Easy run this morning, ran out 20 minutes and then back.  Legs feel good, back is still a little achy!

Warmed up for 20 minutes and then did 8x.25 second strides.  Surprisingly my legs fely good, no aches at all.  My back doesn't really hurt when I run just when I sit for long periods of time.  Guess I won't sit very much!!  Ran back to the house after the strides!