EXTREME MAKEOVER 2012

Met up with Michelle and Mac and did some speed work.  The weather was great, I actually over dressed.  I usually wait for Michelle to post and then I will copy and paste what she writes, but her watch wasn't set for the first 5 repeats so I have to post some of the workout.  

     Pace         

1   6:14              9     5:58              

2   6:35              10   5:23                             

3   5:49              11    5:40                  

4   5:40              12    5:41                 

5   6:03              13    5:34            

6   5:50              14     5:56                  

7   5:59               15    5:42                   

8    5:45              16    5:29                

                            17  ?????? Michelle thought that we needed to do an extra one?!?!?

Michelle if you want distance and pace on the recoveries let me know!

8 easy miles this morning.  It was a bit chilly to start, but then I warmed up by mile 3.  Body feel great, however I can tell that I have some work to do.  I hope that my speed comes back quick. 

Same 8 miles as yesterday, but at a quicker pace.  The roads had a skiff of snow on them, but luckily it wasn't slick.  See ya tomorrow!

Out the door at 5 am again.  I wanted to only run 7 miles so I ran out to the base of Harry's Hill and was going to turn left and run pretty little road, however I decided to turn right and run .5 up Harry's Hill.  .5 takes you to the steepest part of the hill and then the next .3 is not as steep.  I ran pretty strong up the hill, but it was a lot easier coming down.  Felt ok today?  I will need a lot of luck tomorrow on the tempo run!!!  Pace has been dropping each day and I feel better everyday too.

Today was another 5 am morning.  I missed yesterday's 5 mile tempo run with Michelle because I got stuck out in Vernal due to weather so I didn't make it home until 11:30 yesterday.  I decided that I would do the tempo today and see how I could do.  Today I turned 33 so I thought I would try and run under 33 minutes.  I know that the guys in St. George go out and run the age in miles, but I didn't feel like going and running to Nephi!  I know that it seems like an easy task to go and run 5 miles under 33 min, but with my running over the last 3 months it seemed impossible.  Last year at this time I was running half marathons at an average pace of 6:19, so this would have been easy last year.  I ran into Payson on Canal Rd for a mile and then stretched and then ran back into Salem on Canal Rd and made the 5 mile square loop and then cooled down for 1 mile back to the house.

Splits

Mile 1 - 6:29

Mile 2 - 6:27

Mile 3 - 6:25

Mile 4 - 6:28 (this mile has a slight incline for about .25)

Mile 5 - 6:11

Average Pace 6:24 - Running Time 32:00.64 

I am very happy with today's tempo run, I really think that with some good miles each week I will be back to where I was in October before to long.  This workout felt hard but not throw up hard.  I felt like I could have ran faster or longer at this pace.  I think that the cold weather slows a person down a little too.  So I ran 5 miles under my age, so goal accomplished!!!!   

Today I drove out to Osborne Corner and ran two loops around the golf course.  I ran the first 5 miles at a pretty good pace, stopped at the truck and grabbed a drink and then ran the course backwards.  I dropped the pace slightly on the next 5 and it was feeling great until mile 8.75.  I started to get a sharp pain on the outside of my right knee.  It continued the rest of the way and when I got home I could not move my leg without any pain.  It is still sore, but feeling better.  I don't know what the problem is, but I hope it starts feeling better soon.