Running For Trevor

Killing two birds with one stone this morning as I got a nice shower along with my miles.  I quit counting the stares I was getting by all the cars that passed as I trudged through the slush.  It was a good time.

Pushups & planks

9 mile progression run on the treadmill.  Warmup for 1.4 miles 8:27 pace and then went into the progression 7:45, 7:38, 7:35, 7:30, 7:24, 7:14, 7:09, and then cooldown.  I wanted a longer cooldown but I was running short on time as usual.  I think when I have these harder workouts I need to just do my weights in the afternoon and focus on the running.  Will do a shakeout run this afternoon.

PM:  3 miles easy. 20 minutes strength training.

Worked Triceps & abs for 30 minutes.

8 miles on the treadmill, calling it my "Heartbreaker Hill Climb Workout" in honor of Valentines day. :) Started at 2% incline and increased every 10 minutes up to 4.5% then decreased back down to 2%.  Kept the pace at 8:20-8:27 which is the pace I will be pacing at the Riverton Half.  I wanted to practice this pace and stimmulate the hilly Riverton course. 

Warmup up for 10 minutes @ 8:27 pace

6 tempo miles at MP 7:35, 7:30, 7:30, 7:24, 7:24, 7:18

2 mile cooldown @ 8:06 pace

I felt like I could have gone farther and faster with the tempo run and believe me I really wanted to but I also know I will have a chance to in the next few weeks.  There is no reason for me to push too hard too soon.  That is the mistake I made with SGM.  I was peaking in Sept and by Oct I was just plain burnt out and overtrained. 

Plus I know I'll be running with a bunch of speed demons Sat so I need to preserve all the energy I can in prepration. :-)

PM:  3 miles easy 8:34 pace, and I got my pushups in.

Decided to do lunges and squats today at the gym.  This only happens about once every 3 months so I thought it was worth documenting. :)

7 miles on the treadmill, easy recovery pace with lots of incline to keep it semi-interesting.

30 minutes weights - pushups, planks, shoulders, chest

8 miles running.  My quads were on fire!  I should probably never attempt squats and lunges ever again.  Hopefully I feel better tomorrow for the LR.

Anyone coming to the group run tomorrow that is shooting for around 8:00 pace?  I am afraid I am going to get stuck in the dust of my speedy friends and a little company sure would be nice. :)

PM:  2 miles super easy.  Quads are still killing me!  Stupid lunges......never again.

A group full of speedies this morning.  Thank you so much to JulieC for putting this together and for feeding us all afterwards.  The route was awesome and it was great to have faster runner pushing me. 

First 14 miles were about 8 minute AP.  I was struggling between miles 7-12.  I think a combination of the higher elevation (5,000+ as apose to 4,000 where I live in Payson) and just being fatigued with the sore quads.  I am so glad Kelli was willing to stay with me during this stretch.  That was really nice of her.  After mile 12 I felt a lot better and although I could tell I was pushing a bit I felt good and my breathing wasn't overly labored.  At least I don't think it was.....maybe those who ran with me can vouch for that.  Anyway the last 6 miles were 7:34, 7:36, 7:24, 7:17, 7:25, 7:17.  Overall pace 7:45.

I am pretty dang proud of myself as this basically turned into a 20 mile tempo run for me.  Thanks so much to everyone for pushing me and I really hope I didn't slow any of you down too much.  It was a great morning and nothing feels better than an awesome run. :)