EXTREME MAKEOVER 2012

Last night I tried running on the treadmill but something was wrong with it so I was not able to run at all yesterday :(  I need to look at it tonight and see what the problem is.

This morning I started running at 5:15, it was a little brisk maybe 5-8 degrees?  I decided that Tuesday's will be my official speed day.  The plan that I have come up with is to start with a 5 mile tempo at half marathon pace 6:10-6:20 and then alternate every other week adding 1 mile each week until I hit the 10 mile mark.  On the alternating week I will do some quicker stuff like 800's and 1000's and some quicker 1 mile runs.  So today I started with a 3 mile warm up and the started the 5 mile tempo, and then finished with a good 2.5 mile jog back home.

Tempo Splits

1 -6:13

2 -6:08

3 -6:14 (slight up hill section)

4 -6:15

5 -6:10

ave pace 6:12

Next week I will do some quicker shorter speed and then move to a 6 mile tempo the following week.  I hope to be able to hold this same pace each time that I do it. 

PM - Met Dan at the mouth of Provo Cyn and ran up past Bridal Veil and back.  Dan has been an off road Ultra guy for the past 7 years, he never runs asphalt.  He use to run asphalt and was really fast but he has fallen in love with trail running and has ran 3 times this week on asphalt.  So when he called and asked to go and run on asphalt I jumped on it.  We ran 9 miles and averaged a 8:01 min pace.  It went by really fast and was great to get out in the warm air and chat.  This makes up for my failed attempt on the treadmill last night.

Ran again in the pm, and in the awesome weather.  I had to get some miles in this afternoon because Kellie went out early today.  I have really enjoyed running in the afternoon.  I like that I can wear shorts and only one long sleeve shirt.  I was amazed at all of the people that I saw running, I think that most everybody has cabin fever.  Great run legs felt fresh towards the middle of the run, kind of shaky at first but over all pretty normal.

ave pace 7:15 

Ran with Dan again today. We started at the mouth of Provo Canyon again and ran up 4 miles and back.  I am glad that he has started running again on the asphalt, it really helps me to get out when I can't run in the morning. 

ave pace 7:55

Ran with the S.F. Running group.  Mostly ran with Michelle, Rich, Mac and Ali.  It was a great morning, I actually ran in shorts.  There were some icy spots but over all the roads were clear.

ace pace 7:38 

Ran with Brandon Gordon this evening.  It is always fun to go running with him, the roads were really slick so I wore my trail shoes and my yak tracks.  We headed east on canal road and then around pretty little road and back.  No falls, just a couple of near misses for Brandon.

ave pace 9:57

Met up with Rich C this morning and ran around the golf course and back to Bishops.  He was a little late so that is why I got in .75 more than him.  We were going to do some speed work but the roads had just enough frost on them that it made them slick.  We held a pretty good pace and talked a lot.  I am excited for warmer weather so that we can do our speed work together.

ave pace 7:47

Woke up this morning to snow, not hard snow just big wet flakes.  Started at 5:30 and ran 2 miles with Michelle and Mac and then ran a 4 mile tempo around the golf course.  Mile split's from memory and Michelle yelling them out to me, 6:24, 6:14, 6:11, 6:07.  Finished off the run nice and easy.

ave pace for 15.25 miles 7:33 

Today I took the early shift, early today was 6 am how great is that.  I left the house and headed north out into Leland and then back behind ALA High School and then behind the Krishna Temple.  When I was crossing the highway I watched 2 deer get up and try to cross the road, just as they went to cross a truck slammed right into the first deer and the second one barely made it across the road.  The truck stopped and checked the damage on his truck, the one was laying in the road and cars were having to stop and go around the deer that had been hit.  I ran down to the deer and grabbed it by it's leg and had to drag it off of the road.  The baby deer "fawn" was sitting on the other side of the road waiting for it's mom to get up :(  It was kind of sad to watch, but I guess that is just the circle of life?  I am sure that the fawn will do just fine now that winter is about over and there are a lot of deer that live around that area.  Finished the run over to Woodland Hills Dr and then back home.  I ran 2 miles at MP and the rest were nice easy miles.  The weather was great, I had on pants until mile 5 and the took them off and ran in shorts the rest of the way.  Now we are off for a fun day of snowboarding.

 Ave pace 7:25 

Uuurgh I hate alarms and I hate snow and wind.  I don't know if my alarm didn't go off or maybe I  turned it off and didn't realize that I did?  Woke up late and looked outside and the wind was blowing hard and the roads looked wet.  Not a good time to do a 6 mile tempo run.  I need to move my speed days to Monday's, the weather has been great on those days.  I hope to get out tonight and hit the 6 mile tempo.

So after I had my butt handed to me at my bid opening I decided that I would go home and run my 6 mile tempo on the treadmill.  I ended up 8th of 15 bidders, I can't believe how cheap people are working for!

I started with a 1 mile warm up at 7:45 pace and then started the tempo.

total running time 37:42 for 6 miles ave pace 6:23!  I wanted to be under 6:20, but I ran the first half mile at a 6:40 pace and by the time I figured out that I was not going to be under 6:20 I couldn't run faster than 6:00 pace on my treadmill.  Oh well I finished and I can tell a huge difference when you do a tempo on a treadmill vs asphalt.  Watched Madagascar 2 and enjoyed running to that video!  Ended the run with a slow mile.

Left from the house at 4 pm and ran out and around pretty little road and when I was about to make my 2nd loop I saw who I thought was Shawn W running towards Harry's Hill.  I picked up the pace and tried to catch him.  I ran harry's in 7:18, this is an all time record for me.  I felt really good the whole way up and probably could have ran it faster but I didn't want to hit the puke zone!  Luckily Shawn ran to the top and turned around to run back down.  I talked him into running up to the Mail Boxes in Woodland Hills and then back to his house.  We chatted quite a bit and finished the run at his house, which was 10 for me and so with the jog back to my house it gave me .5 more.  Felt really good today, left knee cap hurt at first but pain went away after about a mile.

ave pace 7:27 

Started running at 8:00 this morning, what a great time to get up and run!  I ran in a long sleeve shirt, sleeves under that and shorts.  It was a bit chilly at first but when the sun finally came over tower mtn it sure felt nice.  The plan was to meet up with Rich C at Osborne Corner and run around the golf course with him because his IT band has been hurting him and so he didn't want to run long or fast.  I ran from the house and out 2 miles for a warm up and then I wanted to run 2 miles at or below 6:00 pace, then meet up with Rich and run 5 with him and then run another 2 miles quick back towards the house.  Splits

2 mile warm up 14:35, ave pace 7:17 wanting to get in the sun, so it was a quick warm up!

2 mile tempo 11:48, ave pace 5:54. mile splits 5:56, 5:51 I felt really good for the first mile and it seemed to go by real fast, the second mile was flying by and then I had that stupid sour stomach thing happen? I think that it might just be a mental thing, but I was able to finish strong and over all I felt really good.

I am calling 4 of the miles MP because when I met up with Rich he said that he wanted to run slow, but every mile was 6:56 or less.  I ran into two guys in the river bottoms and so I chatted with them for a while, I told them about the blog and they seemed really interested, so if you see a Julio or Victor on the blog welcome them.  After running that quick with Rich I decided not to run another 2 mile tempo, so I cruised on home listening to the Ipod and enjoying the warm weather.  The elk in ther River bottoms have not lost their horns yet I bet that by next week they should be gone.  I hope so, that is a good sign that spring is coming.  ave pace for 11 miles 7:16, 1:19:57

Swapped days with Kellie because she went to the Celin Dion concert and was going to get home late.  I met up with Rich this morning in S.F. and we ran over towards Salem and around pretty little road and back.  It was a good run, it was really warm with some sprinkles.

ave pace 7:44

Met up with Rich C this morning and ran out west into Palmyra and then into the River Bottoms and back to Bishops corner.  It was a great morning, probably could have ran in shorts ditched the long sleeve short and gloves around mile 3.  The birds were out and singing and the sun even started to shine by 6:50.  Felt good today, the legs and upper body have been really sore since the dodge ball tournament that we had with the YM and YW on Tuesday.  I thought that I was in good shape, but 2 hours of dodge ball really took a toll on me.  I was so sore Tuesday night and could not run last night.  Legs felt good today, upper body is still sore I hope to do some speed work on Saturday.

ave pace 7:41