Tue, Nov 18, 2008

Tue, 18 Nov 2008 05:00:00 +0100

Ran 12.4 miles with 8 mile marathon paced tempo inside. I was going to run up to where Goosenest and salem canal road meet and start my tempo there, but there was a mean, mean dog running toward me at about 2.5 miles. It crossed a whole front yard running toward me aggressively barking even though I was yelling at it to go home, so I grabbed rocks, and my pepper spray, and turned around. I went to a lower road parallel to Salem Canal, and decided to do out and back 3.5, then add one mile at the end to make 8. This makes the course slightly uphill instead of slightly downhill (net), so a harder course than my 7 mile tempo last week.

Mile

Actual Split

Ideal Split per Course Tool

6:20 (slight down)

Mon, Nov 17, 2008

Mon, 17 Nov 2008 05:00:00 +0100

12.35 in 7:54 ave pace by Clay's watch. The course tool measured 12.53, 1% off

Sat, Nov 15, 2008

Sat, 15 Nov 2008 05:00:00 +0100

Long run with 2x3 mile tempo, and one hour of running in between sets. This is a workout from the Jack Daniel's Running Formula *Elite* marathon training programs. I am really not good enough for all of the elite workouts, but I'm modeling this training cycle more off of this schedule, and of course by my own ideas of how I should train, which is heavily influenced by my running buddies on the blog.

Ok, so I met Ali at 5:45 at her house. It was nice to start the long run so late in the morning, since it was a cold morning, 27F to start. Not too much wind. We run toward the stake center, I use a portapotty at about a mile (despite successful star earned at home - great a long run with the "runs"). We met up with the 6am group after 1.7 miles. Stretching, then 3 miles to the 6:30 meeting point, at the Bishops storehouse (mile 1 marker of the SF half marathon for those who have run it). I hit the bushes again. TylerS didn't show (I wasn't ...

Fri, Nov 14, 2008

Fri, 14 Nov 2008 05:00:00 +0100

Ran 3.32 miles then met up with Marion and did a 4 mile tempo inside of a 6 mile run. She did great even with feeling under the weather. You can see her blog for the splits. She treated me to some great whole wheat bread and honey after the run. It was great to talk with her, she's amazing!

weight 122

Later in the morning I ran just under a mile on the treadmill at Dr. Brady's. I was wearing running shorts, running shoes and my work shirt with g's underneath, so nice and sweaty for work. He had me adjusting my form, which I guess is attrocious. Marion popped her head in when I was getting treatment from him, I have always though I would have someone in the hall see me when the door opens when I have one leg in the air, spread eagle in my short running shorts, but thankfully I was just on my stomach - very conservative position. Nice to see Marion two times in one day.

Thu, Nov 13, 2008

Thu, 13 Nov 2008 05:00:00 +0100

AM: 6 miles, just me and NPR. 7:39 ave pace, gps again under measured by 3%

weight 121

PM: 6.08 per garmin, and 6.1 per course tool, so watch behaved itself. 7:42 ave pace. 10x 30 sec strides within

Wed, Nov 12, 2008

Wed, 12 Nov 2008 05:00:00 +0100

I wanted to do intervals today, but with my pains from Monday lingering yesterday, I thought I should go safer with a marathon pace tempo.

I also have been generally unsuccessful with recruiting other runners to do speed with me. Ali has been a good sport and helped me through some, but she's not allowed to do speed right now. So today is third day in a row alone. I know I need to get tougher and learn how to push myself even when I am all alone, so this is kind of a transition period for me, transitioning into solo running.

I warmed up just over three miles, had a lady tell me that she almost ran into me and to be careful and I told her she almost ran into me because she didn't stop for her stop sign. She didn't have anything to say about that (or I just didn't hear her because she drove on). I started into my tempo. I was hoping to start at 6:30 pace and then drop toward the end. My gps watch seemed to wig out on me toward the middle of the run, logging ...

Tue, Nov 11, 2008

Tue, 11 Nov 2008 05:00:00 +0100

Last night I used wintercrest (thanks Josse! I smell like an old woman!) and scraped my two areas with the curved back of a comb, and applied heat. Ran on my own. This morning I had to watch for pains from yesterday, so warmed up slowly, stretched after 1.5, and kept it at an easy pace. Not a single mile broke 8:00 (I did get an 8:01 :D ). My legs were overall tired, but the specific pains from yesterday didn't register during the run. I could feel them as I did a thorough stretching session while I oversaw my 6 year old's piano practice.

ave pace 8:13

weight 122

Evening: ab workout. More stretching, scraping, wintercrest, foam rolling.

Mon, Nov 10, 2008

Mon, 10 Nov 2008 05:00:00 +0100

AM: Dang it I slept in (set alarm for pm instead of AM) so I did four miles on the treadmill @ 7:30 pace (I always do 1.5 elevation to equalize). I should be able to get in some more this afternoon, but I am starting the week behind since I am trying to hit 85 miles this week.

weight 123

PM: Ran in the drizzle, 42F, starting .5 mile away from Will's Pit Stop in Provo and going up the canyon four miles. At the turnaround I noticed dual issues: pain in my left quad and in my left very upper calf (just below knee). The just below knee pain was sharp at time. I stopped and rubbed it down, then stopped again to stretch my calf. For miles 5 and 6 the pains were distracting and frustrating, but then they faded into the background. So 8.03 miles in 7:47 ave pace.

Ab workout in the evening, and stretching. I will also use foam roller on these trouble spots and try to work them out. I have intervals planned for Wed but ...

Sat, Nov 08, 2008

Sat, 08 Nov 2008 05:00:00 +0100

Met with JulieE at Sasha's and we ran 3.13 at 8:00 ave pace to get in some mileage before a 7am start time. Sasha and Jeff were doing a 10 mile tempo at 5:50 pace (so Sasha claimed) on a 2.5 mile stretch, so my plan was to hang with them for as many quarters as I could, then jog to another quarter mile mark, then jump in with them again for another repeat. So I would have anything between 4x1mile-2mile repeats. Given my sluggish legs lately, I knew 2 miles wouldn't likely be in the cards, and as I started the morning I knew 1.25 would be most likely the farthest I could go, since I haven't done anything except strides below 6:00 pace since the marathon. I thought Julie might do 1 mile repeats with us, but Tyler joined and wasn't up for the workout, so it seemed like he paced her through a steady tempo. We warmed up as a five person group for 3 miles, then started.

1 - 1.25 in 7:14 (5:47 pace), with 5:47 for the first mile, so even pace, Sasha said I'd only make ...

Fri, Nov 07, 2008

Fri, 07 Nov 2008 05:00:00 +0100

Ran 8 with Ali, then 2 more on my own.

8:24 ave pace

weight 122

Took a morning nap.

Ok Ali cut my hair yesterday and Lupita was kind enough to color it for me today:

Thu, Nov 06, 2008

Thu, 06 Nov 2008 05:00:00 +0100

Slept in, and ran 4 miles after getting the older kids off to the bus on the treadmill. I haven't run on a treadmill for several months. Last time I tried I got tight calves and got gunshy. So I made myself stop at four and go an easy pace. Slowly, slowly eased into a sub 8:00 pace. Will run more this afternoon.

PM: Ran course{Bishops Storehouse 9} and did 10 strides (about 30 sec each) within the run, then added an around a couple blocks loop to try to get closer to 10 miles, ended up with 9.6 (no gps, but used course tool ex post facto). Started at around 12:45, so much warmer than earlier in the day. Ran with my new short haircut courtesy of ali, so no ponytail for me. Quicker than normal pace, and had to slow myself some to be this slow. I guess it feels good to run in the sun. ave pace 7:23

Wed, Nov 05, 2008

Wed, 05 Nov 2008 05:00:00 +0100

First big winter storm of the year. Took it really slow driving down the mountain, with 1-2 inches of snow on the asphalt. Got to Ali's house late. It was pelting down snow pellets and Ali's like, are you sure you want to do a tempo run? And I am doubting the wisdom of it as the pellets hurt our faces as we run into it. We run toward the ballpark and by the time we get there the pellets had stopped. Good so we can do it. We ran 3.3 warm up, stretched and started. It was a 10 minute out, 10 minute back tempo (twice) for 40 minutes total, and this format helps me to chase down my running mate and not feel totally alone in a tempo. I wanted to do 6:30 to start and go faster the second 20 min segment if possible.

1 - 6:21 - this seems like a pretty flat section but as i tempoed it I think it is slightly downhill this mile

2 - 6:33 - 3:39 one direction then turn around and back. Snow pellets are hammering down toward the end.

3 - ...

Tue, Nov 04, 2008

Tue, 04 Nov 2008 05:00:00 +0100

Went to the Metallica concert last night. They were excellent. Their warm up acts were not so great, but Metallica is the best rock band ever. My favorite numbers were Master of Puppets (my all time favorite song of theirs) and Back to the Front (I forgot all about this song, haven't heard it in over a decade, but it was so good). It was a workout just being at the concert, even though I wasn't on the floor with all the crazy's. All the head banging should count for some cross training. My neck is sore from it!

Ok, so I got to bed at 1am, so I slept in until 7:20 then did canning in the morning, then voted (rock on - Obama is winning!), then ran after taking my son to preschool. I started just after noon. It was rainy/snowy, but not too cold. I listened to NPR all day since it's such a monumental day.

Tempo run tomorrow, probably in the snow.

ave pace 8:03

nap in late afternoon.

Mon, Nov 03, 2008

Mon, 03 Nov 2008 05:00:00 +0100

Uneventful run except for putting my mittens on and taking them off over and over since I couldn't decide whether to have hands a little too cold or a little too hot and sweaty.

Kept a good pace so I could do 13 miles.

ave pace 7:43

weight 120

Sat, Nov 01, 2008

Sat, 01 Nov 2008 05:00:00 +0100

Met Tyler and Ali at 5:30 in SF. I got there late because I couldn't find my gps watch. Ended up running naked and kept hitting my arm with my finger where my watch should be throughout the run like a big dork.

We ran 3.5 then met up with the 6am group. Stretching then off again. There's a 6:30 stopping point too but I ran through part of this to get my mileage. We picked up Doug at that point, and I ran with Doug, Tyler with Pat (one of those two were pushing the pace-they each won't take responsibility), and Ali with Jill. At Osborne's we had 9 miles. I took a gu and water, VPB, and Tyler and I took off. I tried to recruit Pat and Hal and Doug for the tempo (and Ali) of course but none of them thought it sounded fun. Ali poked fun of us as we took off. We started at Osbornes and went downhill. Its a slight downhill grade for 2 miles, mile 3 had uphill and downhill, 4 was flat and slight uphill, 5 was slight uphill, and 6 was .6 uphill and ...

Fri, Oct 31, 2008

Fri, 31 Oct 2008 05:00:00 +0100

Paul and I are in the middle of watching the Godfather Part 2, a long movie (editted). So went to bed a little late.

Met Ali at 5:30. Jerry was supposed to show but it turns out he had a sick child. Also thought one or the other of a certain Salem couple would show, but they didn't. So it was just Ali and I. We ran out to ALA and back. Ali almost ran into trailer that was parked along the highway it was so dark. It was shorts weather, though, so glorious of an end to October. It was 51F when we started but it got colder as we went.

Ave pace 8:30

weight 121 - bring on the chocolate! Watch for me posting halloween pictures. It should be really scary. Really.

testing picture

Thu, Oct 30, 2008

Thu, 30 Oct 2008 05:00:00 +0100

Went to bed early and "slept in" until 5:40am because I have been feeling so tired. There's something about more than 70 mpw that wipes me out.

am: ran 6.5 easy

ave pace 7:55

pm: ran 6.01 at noon, from Bishop's storehouse to the third hill, through the SF neighborhoods back to bishops, and I did 8 strides in the last 3 miles. Even the strides make me tired, but I am hoping that doing two sets of strides this week woke my body up, I am telling it that there's other speeds besides easy, and I need to expect to do them.

ave pace 7:35

Wed, Oct 29, 2008

Wed, 29 Oct 2008 05:00:00 +0100

Met with KellieS and Ali in SF. We had great conversation. Ali was cracking me up again. Really she is hard on my bladder :) We did a 6 mile loop around the riverbottoms, then we dropped Kellie off at her car and I asked Ali if she wanted to do the loop again, but she didn't think that sounded fun, but she gave me the tour of North SF and we got in 12 anyway.

Thanks for the St. G. stuff Kellie!

Ali's cutting my hair for a special Halloween haircut -- it will be way scary.

ave pace 8:12

weight 124

Tue, Oct 28, 2008

Tue, 28 Oct 2008 05:00:00 +0100

I ran about 3.5 miles, with three strides, and then I met MacK and ran 5 with her, and then ran enough at the end to get 12, with three more strides. I went up and down Salem Canal road more times today than I care to in a week. My strides felt pretty good. Maybe my legs might come back to me. Hams and foot feeling better after being worked on yesterday.

8:19 ave pace, 6 strides total.

weight 123.

Mon, Oct 27, 2008

Mon, 27 Oct 2008 05:00:00 +0100

Ok, I have time to post my run. A VERY EXCITING 10 mile run to start out the week. Ok, it wasn't exciting at all but at least I was able to average under 8 minute pace. Listened to some NPR and switched to music when I couldn't take it any more. Can't wait for Nov. 4th so we can all move on.

ave pace 7:53

weight 123

I went to Dr. Brady's. He has us note our top three injuries/sore spots. Here's mine in order:

Right ham: been sore for about 9 weeks, but slowly getting better.

Left ham: has been acting up since the marathon but this was the first time he worked on it, says its way tight. I feel it toward the end of long runs and when I stretch.

Right foot: Pain at the very top of the ball of my foot, where my toes meet up with the ball. This has hurt since marathon race day, but it is just mildly sore and getting slowly better. This is also the first time he worked on this (prior two ...

Sat, Oct 25, 2008

Sat, 25 Oct 2008 04:00:00 +0100

Met with the SF group. I wanted to do a 6 mile progressive run, 2 miles tinman tempo (6:35-6:40), then two marathon pace, then two 10Kish pace, but that didn't quite happen :\

I warmed up with the group for 6 miles, then stopped at Osborne's. I had two cups of gatorade (I didn't pack gu) but it was the yellow kind- I don't like that flavor. Too many high school servings of that ruined me for life. Well, I took a pit stop then started the tempo at mile 4 marker in the SF marathon course. Mile 1 is slight down hill for 2/3 of mile then flat - 6:45ish, too slow, I wanted the next mile to be 6:45ish since I have to go up Zephyr hill, but I hit a 7:03 and I knew this workout wasn't happening. "The workout that wasn't". I guess I still have the marathon in my legs. So I ran up harry's hill, but when I turned around I thought I'd do some more tinman tempo miles just to try to catch the SF group so I wouldn't have to pass the mean dogs on my ...

Fri, Oct 24, 2008

Fri, 24 Oct 2008 04:00:00 +0100

Ran with Ali and Jerry. Jerry's a guy from Woodland Hills who's been saying he might come out for a long time but finally did. He just qualified for Bosten at St. G.

We ran from Salem to Payson and back. We made a pit stop in the Payson hospital.

Had fun political conversation. It will be nice when the presidential election is behind us, though.

Ave pace 8:01

weight 123

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 478.76, Asics Stratus 2.1 (Purple) 154.31, Mizuno WaveRider (aqua) 164.49, Brooks Defyance-new (Blue): 51.92

Thu, Oct 23, 2008

Thu, 23 Oct 2008 04:00:00 +0100

Met up with KellieS and ran a pretty little road loop. We discussed elusive family-life balance. It was nice to meet up with her. We met up with Mack at around mile 6, then dropped Kellie off after about 7 miles, then I ran another 3 or so with Mack, then 1 on my own. I love my girlfriends. I sure miss Mack and hope she has a speedy recovery.

Ave pace 8:25 (my pace was actually faster with Kellie than after I dropped her off).

Wed, Oct 22, 2008

Wed, 22 Oct 2008 04:00:00 +0100

Couldn't sleep well. Dang! A little stressed.

Ran with Ali. It was colder than normal 29F, but not too windy, but it seemed like we pushed it as much as yesterday but ave pace was 8:19. It's so hard to run in the cold. Ok, whining over.

Ali made me laugh so hard today when we were talking about how I would mess up my daughter's hair if I had any. She cuts hair, so she'd know.

weight 124

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 478.76, Asics Stratus 2.1 (Purple) 154.31, Mizuno WaveRider (aqua) 154.47, Brooks Defyance-new (Blue): 51.92

Tue, Oct 21, 2008

Tue, 21 Oct 2008 04:00:00 +0100

I ran in the afternoon. Afternoon runs are so tough for me, I am so acclimated to the early morning run. I ran from Macey's toward the lake (through Lake Shore) and back. It was windy, sort of in my face, sort of crosswind on the way out, and opposite on the way back. I didn't have much time 10 miles if I messed around, 11 if I didn't so there was no messing around. All miles were between 7:20 and 7:35. Listened to music, then was glad I switched over to npr because there was an interview with Madeline Albright (sp?) that was interesting to listen to.

Ave pace 7:30

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 478.76, Asics Stratus 2.1 (Purple) 154.31, Mizuno WaveRider (aqua) 144.18, Brooks Defyance-new (Blue): 40.83

Rain or Shine the Road is Mine

Fri, Nov 21, 2008

Thu, Nov 20, 2008

Wed, Nov 19, 2008

Tue, Nov 18, 2008

Mon, Nov 17, 2008

Sat, Nov 15, 2008

Fri, Nov 14, 2008

Thu, Nov 13, 2008

Wed, Nov 12, 2008

Tue, Nov 11, 2008

Mon, Nov 10, 2008

Sat, Nov 08, 2008

Fri, Nov 07, 2008

Thu, Nov 06, 2008

Wed, Nov 05, 2008

Tue, Nov 04, 2008

Mon, Nov 03, 2008

Sat, Nov 01, 2008

Fri, Oct 31, 2008

Thu, Oct 30, 2008

Wed, Oct 29, 2008

Tue, Oct 28, 2008

Mon, Oct 27, 2008

Sat, Oct 25, 2008

Fri, Oct 24, 2008

Thu, Oct 23, 2008

Wed, Oct 22, 2008

Tue, Oct 21, 2008