Running For Trevor

6 easy recovery miles fighting the crazy weather elements.  At least I learned to run into the headwind first so that I get the tailwind on the way back home. :)  8:40 pace.

The good thing is that physically I feel great!!

planks/pushups - I decided that if Kam and Allie can easily plank for 6-10 minutes I could do at least 4 rounds of 90 seconds instead of my normal 60 seconds.  Mission accomplished!

9.15 miles on the treadmill.  super boring, so hard for me to transition back to the treadmill after running outside so many days in a row.  Incline @ 2%, AP was probably around 8:10.  I feel good physically and like I am bouncing back from the half really quick which is a great sign.

PM:  2 miles easy with the pup.  Quite possibly the most unproductive run of my life as Izzy was being a complete tyrant and stopping to sniff/potty/ect every 2 seconds.  Oh well I did clock 2 miles on my garmin so I'm counting it. :)

30 minutes weights (back & shoulders)

I wanted to try a little speedwork today since I have rebounded really quickly from the half saturday so I started with a longer warmup just to make sure that all bodily parts were functioning properly and then went into fast/slow mile repeats.  fast miles were 7:03, 6:58, 6:58, 6:53.  Nothing to wild and crazy but they felt controlled and good.  Overall I felt great and am happy with the way my body has responded to the higher mileage and harder effort on Saturday.  I finished this workout knowing I could have pushed harder and that was a good feeling.

PM:  3 miles easy.

pushups & planks.  I did 4 x 90 second planks again....next week I will shoot for 2 minutes.  I can't even fathom the thought of 5+ minutes straight right now!

8 miles on the treadmill easy.

PM:  3 miles easy 8:34 pace.  First mile with the dog. She was overheating! Sheesh it's not that hot.  Anyway dropped her off and went out for 2 more.  My legs and especially my calves are feeling fatigued so I'm going to take a hint and take another easy day tomorrow.  Flat running & no faster than 8:30 pace!!  Putting it in writing so I stick to the plan.

Slept in clear until 6:10am.  awww that was so nice. :)  I missed my weight lifting session but I'll just drink my raw egg shake or something to make up for it.

9.1 miles outside nice and easy.  First mile was 9:08 and AP for the run was 8:22.  A little faster than the 8:30 pace I vowed to stay above yesterday but in my defense it was dark for most of the run and I had no idea what pace I was running.  It felt smooth and easy.  I made 3 observations this morning.

1 - HS kids really suck at driving.  Seriously pay attention!!  I almost got hit by at least 3!

2 - There is a major lack of street lights in my small town.  It was pitch black the first 4 miles and I was so glad I wore my dorky headlamp even if it does give me forehead acne!

3 - The south 10mph wind that we always get in Payson and that I almost always complain about felt like a breeze today compared to the winds at the Shamrock half Saturday.

Now to run this same route about 45 seconds per mile faster tomorrow. ha!

PM:  3.5 miles easy.  Gearing up for a long tempo run tomorrow. 

Got my LR in and was only 5 minutes late to work this morning.  I'm calling it a victory!  Wanted to get my LR in today for 2 reasons. 

1 - I might be pacing a friend tomorrow at the buffalo 50 miler which will be great miles but not the hard tempo workout I wanted.  I also have some family stuff going on and don't want my run to interfere with that.

2 - I am switching my workouts around next week and will be doing my long tempo on Tues since I have more time that day.  I wanted plenty of recovery in betwen this workout and that one.

The plan was 2 x 5 miles at MP tempo.  I decided to do the same loop twice just to keep things consistant.  Started bright and early with my dumb headlamp again.  Warmed up 4 miles, first mile 8:46.  Felt sluggish but didn't really care how slow the warmup miles were.  First set of tempo miles were 7:28, 7:29, 6:55, 7:09, 7:23.  3 miles easy inbetween sets.  Maybe too much recovery but these miles are all uphill and I didn't want to start the tempo uphill.  Second set of tempo miles were 7:30, 7:23, 7:15, 7:17, 7:18.  First 2 miles of this tempo are gradual uphill, 3rd & 4th mile are gradual downhill and the last mile is completely flat and into a nice headwind this morning.  Just jogged back to my house after the 2nd set 1.7 miles.  I would have loved to get 20 miles in but I needed to get to work and to be 100% honest I was WHIPPED!  This was tough but I am happy with how I handled it.

Overall pace for the run was 7:47.

My Mom is looking for a chiropractor in the north utah county south slc area.  (they live in Saratoga Springs).  She has been dealing with sciatic nerve & back pain since she started running last Spring.  Does anyone have a good recommendation?

Nice and easy recovery paced miles.  I am really glad I decided to run at home and not join one of the fun group runs because I was honestly doing good to break a 9 minute pace this morning.  I think the AP for the run ended up being around 8:40.  It felt so good to run easy. :)

PM:  3 miles at the track with my Dad.  Good times!