Be the change

On the teadmil.  Felt ok for the first three miles then my calf started to feel pretty tight from yesterday's workout, so I cut the run down a little.

one mile warm up then biked for 20 minutes.

Felt pretty good, ran without a watch and just enjoyed it.

Just wanted to hold about a 7 minute pace for the long run.  after mile four i had to keep telling myself to slow down.  everything felt great and the weather was incredible for early february.  averaged 6:50 for the whole run, with the last three miles around 6:35's.  it was all flat, next week I'll throw in some hills and see how it feels.  Marathon Training starts on monday.... here goes nothin.  

Workout was 3 hill repeats.  They were each a quater mile and I did them up airport, 2 up and 1 down.  the first was 1:27 high, then 1:09 high comming down, and hit 1:30 on the last one.  Very happy I didn't have to do more because they were tough.  I have a lot of work to do before I feel strong going up the hills.  I also did an upper body workout this morning and I hope I can hold my child tomorrow with how sore I already am.

two easy miles around 7:15 and then a fun chruch basketball game.  

slept in and had parent teacher conferences until 7:00pm so I didn't get a run in today.  Starting training off strong ha.  I was supposed to do a 30 minute tempo run.

it was fun to run with the team today, we have a bunch of great and funny people that make distance running enjoyable.  The weather has been amazing all week!  

One mile warm up then a pace run.  I was going to try and hit 6:15 average pace, and since it was going to be uphill and into the wind for the first couple I was planning on running 6:20's for the first two miles.  That didn't really happen.  my splits were 6:05, 6:18, 5:52, 5:50, 5:42.  29:47 for all 5 miles, so avg was aroung 5:58 which is probably a lota fast but oh well.  I felt nice and relaxed by the end.  I could have gone another couple miles if it was downhill and someone else was with me ha.  Overall I think this was a successful run.

All I cared about was getting the miles in.  Legs were tired and achey from yesterday and I didn't have much recovery as I started my run at 6am.  Went up to Freedom then on the parkway headed West.  The first little bit was into the wind and snowy, but once I got behind smiths it wasn't snowing anymore and the wind didn't hit me again until the last three miles.  I was able to get down to running 7 minute miles by the end but overall it was slow, avg was 7:37.  But i got it done!

I don't really understand these tempo runs that this program has me do but it's essentially a 10 minute accelaration to 10k pace and hold for a few minutes then back off.  I averaged 6 minute pace for the build up to 10k then 5:34 pace for 4 minutes which again was probably a little to fast but I just wanted to be done.  Today was a hard day to get out and run because I'm still tired but everything is still feeling good which is a plus and I need to take advantage of that.

I should never lift again.  Especially my lower body.  My hamstrings, quads, and groin are all ripped apart, and it made it very hard to run.  

I didn't drink enough or eat enough before my run, and I was pushing my son which was awesome but added another 30 pounds.  I got out about 2.5 before I had to stop because I got light headed.  Was able to do one more on the way back and felt ok but still not great. Oh and I am still extremely sore.

supposed to do a 3 mile pace run.  Simplot is today so I had to do it early in the moring, and my body is still sore but thankfully not as bad.  mile and a half warm up then my splits were 6:05, 6:07, and on the last one I was going about the same pace when my stomach cramped up really bad and I had to stop a half mile in.  It never really loosed up so i just jogged really slow home.  for how crappy I was feeling this moring I didn't think it was going to be my stomach that stopped me.  This week has been really hard so far to get out and feel good about running.  Hopefully that changes before the long run.

Just a nice easy run avg. 7:13 pace.  4 miles of it was on the treadmill.  Felt pretty good.

Less than a year ago I went on an 11 mile run with my dad for one of his training runs for his marathon.  My body fell apart about 8 miles into that run and I couldn't walk very easily for then next couple of days.  The pace for that run was deffinately over 8 minutes. This run was completely different.  This run was probably a little to fast, but I felt good for that most part.  My calfs were handling it fine and my foot was the only thing that was bothering me... I need to remeber to take good care of my left foot.  I averaged 6:40 for this run with my last three miles at 6:24, 6:20, and 6:09.  It was a good solid run with not very much downhill so it was good for me mentally.

Workout was 4x800m.  It was a very windy day so I did my best to keep things even on the track.  I hit 2:36 for the first one and I thought I was going to die, but once I got in a rythym things worked out nicely.  last three were 2:36, 2:34, 2:31.  They all felt hard but I could have gone faster but not by much.  I had one to one rest in between each set.  My left calf felt tight but not bad, still just need to take it easy on my left foot.  the bottom front of it seems to not like running?

One easy mile on the treadmill.  Then 10 minutes on the bike followed by 10 minutes of jump roping.  It was a hodgpodge workout, but the bottom of my foot is hurting so I wanted to take it easier.

fun easy four miles.  This was supposed to be a tempo run but my foot is still hurting, and my back doesn't feel great so I just made it another easy run.  Avg 7:30.  It was a fun time in the sand pits with all the mud.  

Fun run in the mud at the pit with the team.  Followed by a fun game of chruch basketball.   

avg was 7:20.  Just a nice run.  It was supposed to be a 6 mile pace run but my body is tired and my foot still hurts a little.  My foot is doing better so I may try and go a little faster tomorrow but we shall see.

1.5 hours straight of basketball in the morning followed by a quick 8 miles.  avg was 6:17.  I wasn't feeling the greatest just becasue my legs were heavy and tired from basketball, but no pain so that was nice.  The first four miles had some good uphill in it, more than it should have because I got lost a little bit.  I started really getting down to race pace after that and my last three miles I averaged 5:52.  Felt pretty good, although with half a mile left I felt myself hitting the wall and I wasn't able to pick it up but i didn't fall off pace.  I just need to be sure and roll out my calves and stretch.

It looked cold today so it was hard to get out.  Luckily I have a very supportive wife who helped me do so.  One mile warm up then 4 hill repeats.  I did two up then one down and finished with one up on airport hill.  Splits were 1:39, 1:36, 1:10, and 1:29.  I started off very controlled and relaxed.  I definately felt better than the first time I did these hills a couple weeks ago.  The one going down I just relaxed and enjoyed the downhill.  Glad I was able to negative split on the way up, even though the last one hurt a lot.

Didn't get out till late and didn't want to run in the first place so once i finished my loop I wasn't too concerned about the extra .25 mile.  Just wanted to be done.