EXTREME MAKEOVER 2012

TOday was another easy run, schedule showed 40-45 min run!  I got out the door kind of late, so I was only able to get in 41 minutes.  Speed work Tomorrow!!

Warmed up for 20 min-2.42 miles and then started my 10x1:00 min on and 1:00 off strides!  Pace was supposed to be around 6:17.  It is kind of hard to get to a pace and then hold it because you are only running for 1:00 min.  I quit looking at the watch and just went off of feel.  Total VO2 max miles-1.68, cooled down back to the house for a 30 min run.  Got home just in time to make me a fruit smoothie and then had to get the kids out the door!

Nice and easy 45 min run today.  Kind of looking forward to running long tomorrow.  It has been a while since I have ran over 10 miles.  I have really enjoyed this winter when it comes to running outside.  

See you tomorrow!

Met up early with Clark and a bunch of others.  Ran out west from the church and then ended up out by the Salem Chevron.  Ran back to Osbornes for my faster mile.  Waited for the group and then ended at the stake center.  Went 1 mile longer than what I was supposed to, but the last mile was really slow!  Body feels GREAT!!!

Nice and easy Monday morning run...Ran out 23 minutes to dairy road and then back 22 minutes.  This week will be a tough week, some good speed workouts!

Warmed up for 20 minutes today and also got attacked by a dog!!!  I never even hear him coming, next thing I know he is biting my leg!!  Good thing I had on pants, I turned and screamed at him and then even took a punch at him.  He turned and ran away, so I will need to go and talk to the owners today.  Kellie runs by there every morning..  Today was supposed to be 1 min intervals, but I will be in Salt Lake on Thursday morning so I decided to to the 30 min tempo run today and then do intervals on Friday.  Pace was suppose to be 6:39-6:5.

splits

Mile 1 6:48 - The wind was bad this morning out of the east and then every turn it would kind of knock me around.  Started the tempo on the top of dairy road and then ran North to Powerhouse.

 Mile 2 - 6:39 - I didnt realize that I was going that fast, the wind kept changing and I had to run with Kellie's watch and it only showed ave pace and not lap pace.  I just decided to get into a groove to where I was breathing comfortable and that I felt like I wasnt killing myself.

Mile 3 - 6:38 - this mile did have a little down hill but not much, things felt great, legs were turning good and my lungs were happy.  I felt like I could have held a conversation at this pace.

Mile 4 - 6:37 - OOPS??? THis is still feeling easy and I was just enjoying the music, but also wanted to slow down a bit and not hurt myself.  I felt like I could have ran forever today.  My back feels great, it must be because of the new shoes??

Mile .49 - 3:18 (6:43)  I turned and ran behind Stokes and finished near the High School.  I made sure that I slowed down for the last mile so that I didn't get into to much trouble...jk 

Ave pace for 30 min 6:41!!

16 minute run back to the house, quick stretch and shower and then out the door!!

Today called for an easy 50 min run.  I ran up to the Woodland Hills mailboxes via Loafer Cyn Rd and then back down Woodland Hills Dr to Salem Canal Rd and then home.  Felt good to run some hills!

No running today.  I had meetings late up in SLC, had to spend the night in West Jordan.  I really didn't feel comfortable running around West Jordan.

Left the house at 4:30 this morning so that I could get my run in before Kellie went at 5:45.  If I waited until she got home I might have been to busy to go by then so i got  up and took off early.  I needed to do my speed workout this morning because I didn't do it yesterday and tomorrow is a long "easy" run!  Plan showed 10-12 1 min on 1 min off.  I had no iPod today because it was completely dead!!  I started this wrokout the same place that I started my 30 min tempo on Tuesday and followed the same course except at the cool down I cut it a bit short to get home on time.

20 min easy 2.5 miles

12x1:00 min on and off 24 min 3.61 miles (ave pace 6:39 for 24 min) (fast miles 5:35 pace)

20 min cool down 2.5 miles

Body and lungs felt great this morning.  It was a really nice and peaceful morning. 

Today the plan was a 90-105 min easy run.  Met up with Clark at 5:45 and ran 13 miles in 1:44:15.  I didnt see the need to go the extra 45 seconds..lol   Nice warmer morning, except around the golf course the wind was kind of brutal and cold.  Well another great week of running and mt body feels awesome.  I weighed 156 this morning, on Dec 20th I weighed 168 so the lbs are coming off!!!

Today was an easy 40 min run.  Parked down by the river trail in SF and ran into Canyon View Park and then went around the golf course.  Had to add on heart break hill and then back down to reach my 40 min.  Great weather!

WOW I AM COMPLETELY WIPED OUT!!!!

This morning was speed day and I wasn't feeling speedy at all when the alarm went off at 5:30 am.  I went to the Mat Kearney concert last night with my son Evan and we didn't get home until midnight.  I hopped into bed and fell asleep quick, but I was still very tired.  Plan showed 3x2k with 400 m jog and then 3x200 m at the track.  I wanted to finish near the Salem track so I warmed up for 24 minutes and started the first 2k heading south on Beat Road!!! Not a good idea...I hate that road, it has a ton of potholes and the traffic just bites and the shoulder...well there is no shoulder.  So after dodging cars and holes fir the first one I did the 2nd and 3rd one past the high school towards the new jr high and then back.

splits

1 - 2k 7:51 (3:55 pace/6:20 mile)

2 - 2k 7:48 (3:54/6:18)

3 - 2k 7:48 (3:54/6:18)

1 - 200 M - 35.49

2 - 200 M - 37.55

3 - 200 M - 36.01

I really didn't like the 200's, my legs felt heavy and my feet just wouldn't turn over!! 

Ran back to the house for 15 min and then hit the shower and off to work!!! TIRED TIRED TIRED TODAY!!!  I think that I deserve at least 10 sugar cookies today for that workout!!

Plan showed 70 to 80 minute run with the last 2 miles fast.  I ran into Payson and then back down the highway into Salem.  Up past the Chevron and then home on Canal Road.  Kept the pace for the last 2 miles @ 7:01. 7:00...Then home and DONE!!!  Easy run tomorrow and then Dam to Dam on Saturday..10 mile race!

Easy 45 min run this morning.  Ran out to the base of Harry's Hill and then back home.  Kind of nervous about the race tomorrow.  I really haven't raced much over the past 2 years, hope everything goes well.

Sorry for no race report on Saturday, but I only had my iPad and for some reason I can fill in everything above but it won't let me write a report?

I really didn't think that I would PR in this race from last year, because of the bad year that I had last year and then just coming back into running again in late December.  My goal was to beat my time from last year but I really wanted to be under 1:05:00.

The race started on time and I knew that Melody and one other guy would be the fastest people out and I was right.  Ken ended up winning the mens and Melody won the womens and beat me by 1:30 min.  She is running very strong right now.  The race starts out with the 5 mile group and the 10 mile group so you really don't know what place you are in until the 2.5 mile mark.  After the 5 mile turn around I was 3 male with Melody ahead of me as well.  I had 2-3 guys close behind me but I just kept the pace nice and steady.  I was gaining on the number 2 guy and thought that maybe by the turn around I could catch him.  The number one guy was 3 minutes ahead of me and Melody was still hauling butt.  I took my GU at mile 4.5 grabbed a drink at the turn around and then passed the number 2 guy.  HE was having a hard time breathing is what he said.  I never looked back until mile 9 where you run that last long mile along the Dam.  I surprised myself at how fast my splits were on the second 5 miles.  Finished the race cooled down with Ken and his wife and then grabbed my $15 and headed back to the house.  The weather was perfect and I am so excited for this year.  

splits

6:40 6:38 6:37 6:37 6:30 6:27 6:20 6:18 6:12 6:07 

Cold, cold morning today...most likely coldest of the new year.  Ran an easy 45 minutes today.  Went out to the base of Harry's and back.  Roads were pretty slick but I managed to stay on both feet the whole time.  Surprisingly I don't feel sore at all, no aches or pains in the legs!!

Today the schedule showed a longer run, with no speed. Recovery from the race on Saturday.  Legs felt great, back was a little sore, but it felt good to get out and run!

Ran out to Elk Ridge Dr and then up the hill until it was time to turn around and come home!!

Today I had the option to do 90 second hill repeats or 3:00 min flat repeats???  I opted for the hill repeats and about halfway through I wished that I would have picked the flat repeats????

Ran out to the base of Harry's Hill and then started the warmup.  Plan was to start at the power pole and then make it to the truck crossing sign or past.  Kind of went out to quick on the first one, slowed it down a bit for the second.   At the end of the third I wanted to quit??  Just wasn't feeling it this morning, I kept on going and made it past the truck crossing sign each time but it was a grind for the last 30 seconds.  After the last one #8 I drug my tired butt home and was so glad that this morning was OVER!!!  I have some room for improvement next time I do these!! 

This week has been and will be a crazy one.  I have meetings in SLC everyday until Friday.  So I need to share some of the mornings with Kellie so that she can get her runs in as well.  THe plan was to get up and rstart running by 4:30 am and finish by 6:00. 

Well......I just couldn't bring myself out of bed.  I ran early on Monday and sat in meetings for 9 hours and was going to do the same today so I bagged the run.  I tried getting out the door when I got home but I really needed to spend time with the family.  So I will have to work hard on Thursday's speed workout.

Ran for 60 min today, now going to head up to the big city for meetings.  Speed tomoroow, my body is really needing it I can tell,,,