EXTREME MAKEOVER 2012

Judging by the weight you can tell that I had a great birthday!  I didn't run yesterday, I let my knee have a rest.  I met up with Michelle for a 6 mile tempo today.  Her target I believe was 6:28-6:38.  I knew that she was capable of beating that target pace, but we wanted to make sure that we didn't crash at the end.  We ran an out and back course on Canal Road.  Her watched died on the warm up and mine was about dead, I was glad that it made it to the turn around.  We started out a little quick, but I knew that we could hold that pace for the whole run.  My knee didn't hurt at all, until I left Michelle and ran home.  I was less than .5 miles from my home and it started hurting.  I really need to take some meds and stretch my I.T. band real good.  I also think that 7-8 miles is my max miles for now.  I need to build up my base again, before I go crank out some major miles.  The good thing is that it doesn't hurt until 10 miles.

splits

6:27

6:25

6:24

6:25

6:23

my watch died at mile 5.67, but our overall pace was at 6:23.  I know that we didn't die off after that, I think that we maintained that or less.  I felt really good on this run, especially between 4-6.  Hope to continue to train and run these hard runs.

No running since tuesday!  I have had some leg problems.  My I.T. band has been hurting on my right leg.  Then I started to get a rash on my right leg as well.  It itches real bad, and my leg has actually swollen up a little bit.  I went to the dermatologist and totally stumped him, so today I went to my Dr. and he gave me some good meds, it has already started to look better.  The pains have gone away, so I think that I will try running again on Saturday.  I surely can't go to Hawaii with a rash on my leg!  Weird I know!

No running again today.  My leg looks a lot better, so I am for sure going running tomorrow with my beautiful lovely wife.  I got a sitter so that we can both go.  My plan is to stay just enough behind her so that I can watch her cute bum the whole 20 miles! Maybe that was a little to much information???

Ran with Kellie this morning.  We ran out past Osborne Corner and then back home.  It was a good run.  She is in better shape than she thinks.  We passed Mack and Beth and that was about all the runners that we ran into today.  We did get a late start.  My knee started to stiffen up at mile 6, think that it was because we stopped for a drink.  I also think that the cold weather has something to do with it?  The swelling in my leg is gone and the rash is gone too.  We averaged an 8:39 pace for 10 miles

Got out tonight right after dinner.  It was either then or never, so out the door I went.  Ran the usual 5 mile square.  No pain in my knee at all.  I really stretched before and after and it felt great the whole time.  Now after tomorrow that might be a different story!!!!!  Be sure to check in tomorrow for hopefully a successful workout!!!!

Met up with Michelle and Mac today.  Early 5 am start and I was glad that I was actually the first one there.  Usually Michelle is already doing laps, so I was glad to be there early.  Plan was to do 4x2000 repeats and then 3x200 repeats.  This was a new workout for me and I really like it until the last 400 of the last repeat.  I really liked the 200's, they went by fast and I like the track because it is nice and soft.

2000 Splits

7:50/6:18 pace

7:44/6:14 pace

7:40/6:11 pace

7:39/6:10 pace

200 splits

35 sec

35 sec

35 sec

Finished with a good cool down back to canal rd.  And then headed home for a hot bath and a protein shake.  Michelle walked an extra .5, but I live ,5 from the school so I am calling my miles the same as her.  Really didn't want to add them up.  She is running strong and I love "cherry picking" off of her schedule and coach.  Good trade for me coming out and running with her when I can. 

When I got home I gave my oldest boy a shotgun for his birthday.  It was my first gun that I got so I passed it on down. 

No workout today, I spent the day in Roosevelt working.

Ran with Michelle and several others this morning.  We warmed up for 3 miles and then started out 7x3:00 min repeats.  They went very well.  I actually felt strong through all of them.

Splits

Distance      Pace

1- .52           5:45

     2:00 min rest

2- .49            6:07 (good uphill)

3- .53            5:42

4- .48            6:16 (uphill the whole way!!)

5- .51              5:55

6- .50              6:02

7- I will have to look at Michelle's blog, I didn't get #7??

Finished right at Osborne Corner and then jogged back to the Stake Center.  Great workout today.  Great running partner's.

 

Got back from Hawaii on Sunday and then had to go out to Roosevelt to bid some work on Monday.  I got back in Salem around 6:15 and had just enough time to get on the treadmill and run some miles.  I did run a few times while on vacation but it was kind of hard to run on a treadmill on a cruise ship.  Glad to be home, but I miss the nice Hawaiian weather.

Ran 5 miles on the treadmill tonight.  Vacation weight is coming off rather quickly, and that is a good thing!!!!  I have a feeling that this year will be kind of sketchy on the training.  Work is going to be busy, not busy like we have a lot of work.  Busy trying to get work.  I hope that when the weather turns work will get better, and that running will become easier.

6 miles tonight after work.  The weather was perfect.  I ran up to the mailboxes and then back home on canal road.  I ran into a guy named Jeff L and ran about a mile with him.  Very nice to chat with someone new.  Still feeling hefty from the cruise!!!!

You know that it is bad when you have to set the alarm to get out of bed and go running at 7:00 am.  Well it went off and I still almost didn't get out of bed.  I finally managed to get out of the house.  I ran my normal 8 mile route with Harry's Hill thrown in the mix!!  I ran the last 3 miles between 6:32 and 6:17.  Felt good, but still needing to loose some major weight!