EXTREME MAKEOVER 2012

Today was my turn for the afternoon run, however my wifes running partner bummed out on her @ 5:30.  So she asked if I wanted to go for the morning shift.  I gladly said SURE!!  I only had enough time to run 10k, but it was a hard 10k.  The last 2 miles are flat so I tried to hold a 6:20.  I actually was able to hold a 6:10.  Legs felt a little heavy today, I think that it is from the long weekend.

Ave Pace 7:27...

This morning I couldn't decide if I wanted to run fast or just take it easy.  For the past 5 weeks I have tried to do a tempo run at Marathon Pace, starting with 5 miles.  And then every week try and add a mile to the run until I hit 10 miles.  I decided that today was a perfect morning to do the 10 mile tempo run.  My goal for the Marathon this year is to finish under 3:00hrs.  So to hit a 2:59:00 is a 6:50 pace?? I think??  I started with a 1 mile warm up and then gradually hit 7:00 by mile 1 of the tempo run and then the rest of the run I was able to hold my pace at 6:50 - 6:54 for the remainder of the tempo run.  Between 6 and 9 I felt like I could have sped up and held even a faster pace :) but I held back to the goal time and really wanted to finish the run strong.  I felt like I could have ran more at that pace, but then again maybe I would have bonked at mile 11?  I finsihed with a 1 mile cool down and then headed up to Park City for my weekly meeting with UDOT.  I did see Pat L this morning and we gave each other five as we passed each other.  He is a great guy, I hope that I can still run strong like him when I am his age.  I might continue up to 13 miles on the tempo run?  Or maybe start over at 5 and try and lower my time?  Any suggestions????  Over all it was a great run and a very confident one!

Today was a very nice and relaxing run!!!  I didn't even wear my watch, I strictly went off what Michelle and Ali were running.  The run went by really fast!! It helps to run and talk with people.

My wife and I went out for a birthday party last night, so I met her ather office in S.F.  I was going to get my truck on the way home and of course got all of the way home in Salem and realized that I had forgot my truck.  It was late and she said let's go back and get it.  I said no I will just run to your office in the morning and get it.  I needed to make it a quick run this morning because of a early meeting that I have every Thursday.  So I decided that I was going to start at a 7:30 pace and then not look at my watch and try to speed up slightly after each mile.  In Boston my watch quit working for about 6 miles, so me being a rookie runner had no idea on what pace I was running.  So I need to get better at listening to my body..  So here is how it went..

Mile 1 - 7:23

Mile 2 - 7:00

Mile 3 - 6:54

Mile 4 - 6:52

Mile 5 - 6:50

Mile 6 - 6:47

Mile 7 - 6:39

Ave Pace 6:55

It was hard not to look at the watch just to check at each mile, but I did refrain and luckily it turned out.  Everything felt great this morning, leg's, breathing etc..  I am excited for the Speedy 10k on the 24th...