Running For Trevor

Nice and easy recovery run with the pup at the track.

I woke up with a cold. :(  Seems to be going around and I am hoping my body can fight it off fast.

Weights, 105 pushups.

8 miles of fuzzy brain running on the treadmill.  Physically I felt good which I am happy about but my body is fighting a cold so my energy was low and I took it easy.

I paid way more attention to the tv than my run this morning as I watched coverage of the Powell story.  Wow such a tradgedy.  Frustrating, sad, and just awful.  I found myself fighting back tears of sadness and then running faster because I was so angry! 

PM:  3 miles easy, 8:20 pace.  My Del Sol Ragnar team has an injured runner and is looking for a replacement.  If anyone is interested let me know.  It should be tons of fun and I hear the weather in AZ is in the 70's!

Weights - worked chest and shoulders.

9.2 miles running.  Warmed up for 10 minutes then did 4 miles at MP (7:30- about 8 seconds faster than MP but I was feeling good).  1 mile rest at 8:06 pace and then 10 x 1 minute efforts at about 5k pace (6:31).  1 minute rest in between was at 8:20 pace.  I really like the one minute on one minute off.  Overall pace for the entire run was 7:38 which ironically is my goal MP.  I am trying to stimulate the road more on the treadmill so I kept the incline at 1.5-2% for all rest intervals and 1% for all tempo and speedwork.

Maybe I should just run the entire marathon with the one minute on one minute off method? ha ha

100 pushups & planks.  Just to clarify I do not do 100 pushups all at once. ha ha I wish I was that cool.  I usually do 5 sets of 20 with 60 second front planks and 30 second side planks in between sets.

8 miles on the treadmill easy.  I bumped the speed up 1 notch every 10 minutes and alternated the incline between 2-3%. 

Awesome workout today.  6 x 1 mile repeats all at about 6:53-6:55.  Rest in between was .25-.5mi at 8:34 pace.  The awesome part is that they all felt controlled and like I could have gone faster.  This made me very happy and I actually feel like my hard work and patience is starting to payoff.

My right shin/foot pain has basically subsided but I did start to feel my right shin just a bit on the last repeat. 

PM:  3 miles nice and easy.

I really wanted to get my LR done today.  I will get home really late tonight from the basketball game and have limitted time tomorrow morning because of a family get together.  I also want to join my friends to run in memory of Sherry in the morning.

I knew that doing a LR after a hard workout yesterday was kind of a risk but also felt like it would be good to practice running on fatigued legs so I went for it.  The plan was to run the first 6-8 miles on the treadmill until it was light enough to feel safe running outside alone.  However as soon as I got going I could tell there just wasn't a shot in hell I would start again if I stopped to change clothes and transition.  So I just kept on shuffling my feet and figured I would go as long as I could.  I ended up with 16 miles at a 8:06ish pace, last mile at MP (7:38).  Definitely a hard run for me but only because my legs were fatigued.  The silver lining is that physically nothing really hurt.  I could feel my right shin towards the end but it was not painful just there.

I am now stuffed like a sausage with my compression gear on under my work clothes.  :)

Group run on the Provo River Trail tomorrow starting at 8am.  We are meeting in the parking lot at the mouth of the canyon and running in honor of Sherry Arnold.  http://www.shutupandrun.net/2012/01/virtual-run-for-sherry-arnold-february.html

Ran with some friends in Provo in honor of Sherry Arnold who was abducted and murdered while running about a month ago. 

We planned to run up Provo Canyon but once we got halfway up the trail (only 2.25mi) it was incredibly icy.  Being the complete idiot that I am I tried to keep running on the ice.   I learned quickly that my Saucony's suck on ice!  I face planted hard and then fell again when trying to get up. ha ha I bet it was quite the scene.  After this we decided to go downtown and finish up our miles.  10 miles/8 something pace.

My knee is bruised and swollen.  Nothing too bad...just what I deserve for being stupid.  Besides falling and making a fool of myself it was a nice relaxing run with friends.