Run with my Heart

Got up this morning to snow falling pretty good.  But  I love calm snow stroms.  Just went really easy.  1:04:26/8:57

Then I came home and road my bike for 20 mins.

Went out and ran with Michelle and the SF group.  Temps not to bad but we had a light snow the whole time, which made for slick roads.  We ran along most of the SF half marathon course.  Had a great run and good conversation.

2:07:57/8:15

20 mins of stretching (even know I don't log it daily I usually do about 20 mins if daily stretching)

I think I will take that recovery week this week.  My legs feel worn down after last week so I will cut the mileage back to aroung 45 with alittle bit of crosstraining.  Then I will jump back inot the 50's and build from there.  Usually I can't wait for recovery week but for some reason I am having a hard time thinking about taking one, my mind just wants to keep on trucken.  But I know if I don't I will pay for it.

Recovery week!!!!!!

Surprise-surprise icey, slushy, snowy roads.  I think the snow removal people are sick of removing snow because the roads and sidewalk that are usually not bad to run on were awful.  My pace was so slow.    I am so tired of running on icey roads.  I am tired only got 5.5 hours of sleep last night.

30 mins of stretching

This workout was an atempt at getting my VO2 max better.  Started with a 2 mile warmup and then did 1-800, 2-600, and 6-400 all at or around 5k pace or what I would like my 5k pace to be:)   Did this on the treadmill.

800-3:08  (rest 2:22)

600-2:21 (rest 1:57)

600-2:14 (2:01)

400-1:35 (2:01)

400-1:34 (2:08)

400-1:36 (2:01)

400-1:33 (2:36) i wanted to stop but made myself do two more

400-1:35 (2:16)

400-1:33  worked my way down to a 6 min pace.  I wanted this one to be my fastest, close but no cigar.

Then I cooled down  total time 1:02:16

Swam 6 laps and sat in the hot tub.

Woke up this morning with a bad sore throat, and not feeling well.  I decided to still go meet Cheryl for the run.  I didn't know she was planning on meeting another friend and go up on the trails.  We went and did the stairway.  The trail was plowed to we just had a light layer of snow on the trail and it was coming down as well.  Now I love runninag this kind of stuff but I didn't feel well and the snow was coming down hard and was afraid of turning my ankle because you could see the trail or anything for that matter.  Well the run went ok until the very end and I was being so careful the whole way.  I went around the gate right at the end and I was so proud of myself for not spaining my ankle.  I start to run again (this is about 30 yards from my car) and I turned my ankle.  Oh I was so mad grrrrrrrrrrrrrrrrrr.  It's not as bad as I did it in the fall but it makes me so mad because I love running on the trails but I always twist my anlke.  I should just stay away from them but they call to me.  I guess I will be staying off of them for a while.  No watch.

Sick and all achey taking the day off.

Feel better today still alittle sore throat.  Went to the rec and did 2*2 miles at marathon pace.  Warmed up for 2.5 miles

1-13:39 (4:11 rest)

2-13:32 

cooled down 1.5 miles

Felt pretty good still not 100% but I'll take it.

total time 1:01:05

swam 8 laps

pm stretching, back was bothering me, I didn't stetch the last 2 days becuase of being sick. I just didn't feel like it.

Went out and ran in SF with Michelle, Alli, Jamie, and MacK.  We did the loop out by the freeway.  Felt pretty good alittle tired form yesterdays workout but held a good pace for most of the run.

1:59:51/7:59

8:14, 7:41, 7:57, 7:43, 7:40, 7:18, 7:45, 8:08, 7:58, 7:36, 8:15, 8:14, 8:12, 8:45 big steep uphill,  7:51

30 mins of stritching and scraped my quads, they where feeling alittle trashed.

Goals for the week- run in the mid-50's, swimming and stretching.

Today is go by how I feel miles, I felt pretty good so I went with it.  I started at Will's and went on the path towards the canyon.  Temps where great aroun 34 when I started and 38 when I finished (tropical).  40:39 going up and 38 coming down.

1:18:39/7:52

PM Stretching for 25 mins

Went to the rec and did the workout on the treadmill.  1-800 and 8-400.  Had a hard time finishing but I did Warmed up 2.5 miles really easy, leg feeling alittle tired on the warmup

800-3:10 (2:08)

400's

1-1:33 (2:07)

2-1:32 (2:06)

3-1:33 (1:22)

4-1:31 (2:08)

5-1:31 (2:12)

6-1:32 (2:19)

7-1:31 (2:39) Man I thought I was done on this one but after I went back and counted I realized I had one more to do

8-1:30 sweet fastest one.

I wanted to end with an 800 but was spent.

Cooled down

swam 7 laps and sat in the hot tub

 Stretching for 25 mins

Legs feeling yesterdays run, tired.  Ran with Cheryl and some others.  We will see how I do tomorrow on my planed tempo with Michelle.   The weather was really nice, the calm before the storm.  Ran alittle faster than I wanted.

1:07:25/8:19

25 mins stretching

Well I was going to go meet Michelle but we got a big snow storm and she couldn't get out of her street so I went to the rec center and did the work out on the treadmill.  Started with a 2.5 mile warmup  then did 2*2 miles at marathon pace.  Started and ended feeling tired but felt all right in the middle, did feel better than yesterday.

1-13:37 (rest 4:51) 6:48 pace

2-13:27 was tired and want to stop at 1.5 but made myself finish. 6:43 pace

cooled down for a mile.

total time 1:01:36/7:42

So I decided to take my own advice and take the day off.  I have a little twinge that has been coming and going the last couple of weeks in my left adductor.  I have been keeping at bay with alot of scrapping.  But thought how silly I would be telling everyone else to listen to their bodies and I didn't heed my own warnings.   Man it is easy to dish it but hard to do it.  I will probably get on my bike latter but no pressure.

35 mins on the bike

WT upper, Abs/back

Went out and ran in SF with Michelle and MacK,  we dropped off MacK but picked up another freind in the middle of the run.  I felt alot better than I thought I would, I didn't even want to go out for a run but I am glad I did.  It was freezing cold through the middle.  SF has these cold pockets I bet it was below 10 degrees in them.  But as soon as the sun popped out it warmed up some.  Did the SF half course with some more added on.

2:15:15/7:57 not bad for just wanting easy miles.

(Mizuno wave rider 49)

Goals for the week run anywhere in the 50's and I will be happy.  Swim, stretch and lift

Kids are out of school today so I got up early and ran by myself.   Did an out and back from my house to the mouth of Provo canyon.  Was alittle chilly.  Started easy and worked into an ok pace really just wanted to run easy.

1:21:31/8:09

25 mins of stretching

Meet with Sasha and Jeff this morning.  We did an out and back from his house to the lake.  Started easy and worked into a good pace threw in a 6:23 on the way back.  Felt good on the run.

1:16:53/7:38

Mizuno wr (59)

30 mins of stretching and I scraped my left adductor feeling a little tight.

Ran when kiddies were in school by myself.  Easy out and back from my house to the canyon.  Leg felt ok but tired at the end.

1:21:44/8:10

WT upper/ abs/back. 30 mins of stretching

Ran out in SF with Michelle.  We threw in 10 strides in the middle at 5:10-5:30 pace, we had a dog that also joined us for these, and most of the run.    Legs felt good.

1:21:06/8:06

Super duper easy 5 miler.  Just wanted to shake out the cob webs, felt like there were a ton in their.  Legs feel trashed.  Hopen they feel better tomorrow.

44:25/8:53

OK so I felt pretty dead legged the whole race.  Which by the way is one of the mose boring races I have ever run.  James was nice enough to pace me for the race.  Did a 3 mile warm up with the boys.  I think I was so tired for a couple of reasons one being the increase of milage, two the strides on thurs. and last is it is right before that monthly visitor:(   Quads felt like they were not working.  I'm not to pleased with my time I would have and think I am capable of running at this point a 1:03 but oh well.

1-6:37

2-6:50

3-6:56

4-7:00

5-6:58

6-7:19

7-7:29 I don't know what happened, I think I was getting extreamly bored

8-7:14

9-7:10

.34-2:24 (7:06)

cool down down 2 miles

OK so I thought about my racing this year as well as yesterdays race and I realized I am racing faster (minus college) than I ever have at this point in the season.  So even know I didn't have the best race, it still makes me excited for the year to come.

Goals for the week- crack into the 60's but do more easier, slower paced runs.  WT, stretching, swim.

25 mins of stretching

Ran 11 miles easy from will's pit stop up the pathway and back.  Felt ok legs a not sore just alittle tired form sat.  Trail had some snow on it up in the canyon.

1:31:25/8:18

Got up early and meet with Sasha and Ted.  We ran 6 with Ted and then dropped him and add another 4.  The trail was icy in alot of spots.   Felt ok but still just feeling tired in the legs.

1:18:19/7:48

25 mins of stetching

Michelle came and ran with me in orem.  We went form my house down to wills on the the path 4 and came back.  I dropped her off and add on 2 more.  Felt tired at the begining but felt better as we went.  Michelle struggled with side stiches the whole run.

1:19:34/7:55

Got up and ran 6.1 with Ted, Jeff, Kory, and Steve they all are down for the relay.  Did  a hilly loop form Teds house.  Today is going to be my long run because my anniversary is on sat. and I have alot to do.  So I will run more later with Michelle.

48:24/7:55

Later-Meet Michelle at Home Depot in provo and we ran down to the boat harbor and got on the river trail and ran back.  The weather was beautiful,  alittle tired.

1:27:26/7:55 Ha what do you know I keeped the same pace for both runs.

Mizuno wr (109)

My back is giving me some grief latley so I didn't get up and run this morning.  We will see how it does today.  My left adductor is alittle tight after yesterday, I scraped it last night and it does feel better.  But the all the running has wiped me out.

My back loosened up so I went out for an easy run.  Both leg and back felt fine.  Legs didn't feel to bad after yesterdays run.

38:47/8:41