EXTREME MAKEOVER 2012

I can tell that I am finally recovering from the WBR.  I actually woke up before my alarm went off, that hasn't happened for long time.  My back is still a little sore but I can tell that it is feeling better.  I ran over to Woodland Hills Dr and then up to the mailboxes and then over to Loafer  and up to Elk Ridge City office and then back home.  I felt really good on the uphill and tried to keep it slower on the downhill.  It looks like Elk Ridge City might be having a 10k, someone has marked a course out going up Loafer Dr?  I will have to check into that and see.  I hope the back holds out this week, so that I can get some good miles in.

total run time for 10 - 1:13:47

Today was speed day with the S.F. guys.  I decided that I would run from my house out to Osborne Corner and meet the guys and then do speed work with them and then run home.  I knew that it was going to be some good miles, but with scout camp next week I needed to get some good miles in this week.

4.58 miles out to Osborne Corner - total run time 33:30 (7:19 ave)

Speed Work - I am not going to post the 2:00 min jogs.  I felt ok today, I wasn't for sure how the back would hold up.  So I told myself that if I felt any pain that I would stop.  It never hurt one time, the only thing that hurt was my stomach a couple of times.  1-4 felt pretty good 5-8 were a real gut check for me.  I was glad that Carl was with me the whole time, or else I would have most likely quit.

distance      pace

.51             5:56

.54             5:36

.55             5:27

.54             5:33

.54             5:37 (this is by far the hardest of them all.  It is a constant uphill the whole way)

.55             5:30

.54             5:34

.52             5:51 ( I think that I paid the price on this one because of #5.  This one hurt!!!)

I finished back to heartbreak with Carl and Travis and then I had to make my way home.  I figured that I had 7 more miles of running before I would make it home.  My legs felt fine, but the sun was coming up and it was starting to get hot.  Luckily I ran into Pat L right at tree line road and ran with him the rest of the way back into Salem.  He was doing speed as well, so I ran a little faster on the way home but it was fun to watch him take off running and I wouldn't even try and stay with him.  My legs were trashed.  I did have a couple of 6:35-6:45 miles in there but I was not about to do repeats with him too!

Totoal run time for 7 mile 50:51 (7:15 ave)

When I got home I took my shoes off at the corner and walked home on the grass barefoot and then I got the hose and drenched my legs with cold water for about 5 minutes.  I made me a double scoop endurox drink and headed out the door. 

Man I really had to fight to get out of bed this morning.  I finally hit the asphalt at 4:50, which is about 5 minutes to late.  I don't think that I have ever sweat as bad as I did today!!!  It was so hot and muggy, normally it cools down when I get close to the river bottoms, but not today.  Legs felt a little sluggish today, but I figured that they would.  Glad to be done for the day and excited for the long weekend!

total run time for 10 1:13:51 

Met Rich this morning at the SF City Park and ran out towards the River Bottoms.  We made a quick pit stop at Canyon View Park and then headed back towards the City Park.  We had to add some extra blocks so that we could hit 13 miles.  It was a great morning, the air was a lot better today.  We did have a slight dog encounter on the way back, but luckily it didn't get a firm hold on Rich.  Legs felt pretty good today, we were going to tempo back to the park.  But we didn't and it was nice to chat instead of running fast!

ave pace 7:25

Today I wanted to run my 10 mile route at a faster pace than usual.  The plan was to try and run the 10 miles under 1:12:00 with out looking at my watch until the last 2 miles.  I need to try and run off of feel and not rely on the garmin so much.  I ran the normal 10 mile route, so I know where all of the mile markers are.  I also took the iPod today, which is very rare for me.  It helped me focus on something else other than my watch.  I hit mile 8 @ 57:56 so I knew that the next 2 would have to be a little quicker than the last 8 so I picked up the pace on 9.  I hit 9 @ 1:04:57, I knew that I needed to hit the next mile a lot faster so that I could finish under 1:12:00.  I was glad that I only had to run at least a 7:00  min mile in order to hit my goal.  I ran the last mile in 6:30, this is really not a real hard workout but it felt good to not look at the watch every mile and just sit back and listen to some tunes.  The only thing that made it hard is that my legs are a bit sore from this weeks running.  I hope to get at least 15 in tomorrow, maybe more if the legs feel like it.  Have a great 4th of July everyone!

total run time for 10 - 1:11:28 (ave pace 7:09)

Met up with Rich this morning over in SF and ran out to Bishops with Pat and Rich and then we headed back to Osbornes with Hal and Chad.  We grabbed a drink and a GU and headed out to Harry's hill.  I really wanted to tempo up Harry's so I took off and Rich followed.  Pat and the other guys decided not to run Harry's so it was just Rich and I.  I wanted to try and average a 7:30 pace and for some reason I was feeling good today and actually averaged 7:19.  I stopped for a quick potty break Rich continued on so i had to try and catch back up to him.   Luckily it was downhill after Harry's.  We then headed back to the Stake Center and ended with 16 miles.  Legs felt good today with the high mileage for the week.  Now it is time to eat some good food and be lazy for the rest of the day!

total run tile for 16 1:59:21 ave pace 7:27