:-)

Ran a standard WordPerfect loop, backwards.  So the hill is sharper, but shorter this way.  If I go the other way its a longer gradual climb.  Either way it isn't horrible.  THAT said, last night Kelly and I went to the gym and lifted weights.  First time in a while for me.  I did quads, hams, calves, and those things where you hang from your elbows and pull your legs up to your chest.  (those would like to kill me).  My legs felt like they were 10,000 pounds the entire run.  The sharper hill was about the death of me.  I just kept telling myself "I'm getting stronger." "I'm getting stronger."

The hill was during mile 4.  You can tell on the splits.  I'll run this again, probably as part of a longer run, in a week or two.  I'll bet my pace is better.  It BETTER be better!!

Splits:  7:40, 7:30, 7:24, 8:02, 7:00

Have a great day!

Nice run.  Tried to make it easy/flat.  My calves are still a little tight/sore from the weight lifting Tues night.  My thought was to have an easy/flat run, but mile 2/3 turned in faster than I was thinking, but flat for the most part.  I tried to hold under a 7:20 on mile 4, but didn't concentrate enough.  My thought was to run fast, then active recover around 7:45, then run fast.  I think what I do/did wrong is I didn't have a start point for the fast sections.  So I need to decide how long my recovery will be and keep an eye on that, because today the recover just kept going and I ended up not meeting my goal time.

Ran up Provo Canyon.  Started WAY to late!!!!!!  Heat stinks!

There was a ton of people on the trail.  One of the mental games I find myself playing is keeping track of if anyone passes me (other than wheeled vihicles).  Nobody passed me, but I'm sorry to say I didn't come across a single runner that I passed either.  But all the fast runners were done by the time I got out.  Still a ton of bikers and walkers.   Other than a little hot, it was a great day to be out.

Splits:

Up: 7:53, 7:37, 8:03, 7:52

Down: 7:20, 6:54, 6:59, 7:29

1:00/7:31 AP

Have a great day!

Ran the JRP.  Went north first up to Camp Williams.  Was nice, the hills at the end of that 5 mile section were bugers.  

Had a MINOR break through.  I planed on 13, when I was at 7 or so I was mentally starting to justify going shorter.  I actually had talked myself down to 10.  But then I realized and told myself that I was going 13, even if I walked I would go 13!  I did, I made it to 13.  I have been having a mental block on going more than 10 lately.  I had a couple of SLOW miles in there, but I made it. 

Told myself that I had to take this run slower.  I think I did that.  Probably should keep it closer to 8.

Ran the WordPerfect 6 mile loop.  Over all felt good.  I had been thinking about a couple blogs here that I read and was wanting to see if I could put together a little bit of a "tempo" run.  Or at least what I think is a tempo run.  So I thought I would take one mile "warm up".  And I think I did better at that than I usually do. then have 4 miles average 7:20 or less.  I figured I would be 7:15 or so.  Mile 4 I slowed more than I thought I did.  I thought I was something like 7:15 - 7:20.

Got a quick run in, in Pasco WA.  Then we went to the Columbia River Temple.  Was really nice.  The next 4 days were BUSY! 

Kelly did fantastic on her biking event.  She rode from Seatle to Portaland.  About 202 miles.  Total time was about 11.5 hours.  Sitting on that bike seat for that many hours is an acomplishment!  WOW. 

Running has been down the list of things to do, but should be back on tomorrow.  I may have to switch to nights for a couple weeks.

Have a great day!

Well its not much, but got out.  Hopping that by next week I can be back on track with running. If I can hit 25 this week I'll be happy.

Don't have my stats, I remember the middle mile was something like 6:57, and I think the average for the run was 7:25.

Have a happy day!

Had to have another quick/short run in.  I needed to drop my daughter off to Kelly, Kelly took her to her horse back riding class, so I ran from there.  I ran into Smooth, she is such an awesome runner.  I was hoping for more time to run but was running late so I called it good with 4+.  I think I had mile 3 and 4 right close to 7:10, and 7:30.  Average for whole run was like 7:36.

Kelly and I are going to try and get out again tonight and get some more training of some sort in.

Have a great day!  Smile for someone, it will make them feel better.

It always amazes me that you can be running down a road and be alone for a few minutes, no car, no people, just me and my music and my "I'm about to die breathing."  Then, on the narrow road, the first car you see in a few minutes is coming toward you and they are riding the middle line, then you realize, wait I hear another car, one from behind.  They pass at the SAME time.  Now there are two cars and little ole me at the same place on the road at the same time.  Hummm, off the side I go, hoping to avoid a mirror in the back.  Why, why can't they come at different times?  I think this happened to me three times today.  Just a curious thing.

Ran into a friend and his wife out for their morning run.  We were headed opposite ways, I haven't seen them for a little while so I turned an ran with them for a bit and then turned around and continued my route.

I haven't downloaded my data from the watch so I don't know how the splits look.  They were YUCK I can tell you that.  There was an uphill mile that was right at 9 min.  URGH!!!!  Then my legs felt like a ton of bricks the rest of the way home.  I think I finished with right at a 8 min AP.  What a slacker.  :-)

Hope you have a great day!  Keep smiling!

Went over to the JRP and ran North First, then South.  Kelly rode her bike and met me there.  She would ride to the end of the trail, then turn around and go to the other end.  Pretty casual day for her.  She logged 40 miles.

I felt mentally better.  There was a spot here and there that I was struggling with the mental game of keep going, but that was around mile 8/9.  I need to increase my overall pace for these long runs.

Have a GREAT weekend!

Ran the 6 mile Word Perfect route.  I had no plan going into the run, and the plans changed almost every mile.  So, I will just say I got a run in.  :-)

First 1.30 miles is gradual up to get up and around WP.  My legs were telling me the whole way that I need to get some cross training (weights/biking) in on a regular basis.  Legs were tired the whole way.

Looking forward I am supposed to do speed work Wed.  I'm hoping that I don't have these tired legs, or it will be some very slow speed that I work at!

Have a great day!  Here is a smile for you! 

:-)

Ugh, "speed work" stinks!  Ok, for me its like "slow work" but that stuff is hard!

3.31 miles "warm up." (25:31 total time, AP = 7:42.  Splits - 7:55, 7:27, 7:38, 2:29 (for the .31))

SLOW work:

1600M : (1:34, 1:37, 1:35, 1:44) mile pace = 6:30

400M Active recovery

1200M : (1:38, 1:52, 1:47) mile pace = 7:03

400M Active recovery

800M : (1:43, 1:43) mile pace = 6:52

400M Active recovery

400M : (1:40) mile pace = 6:40

I'm a little discouraged.  I got a late start, so had to abbreviate the workout, and this "trying" to go fast just wipes me out!  I'm holding onto the fact that this is my first try at any kind of organized "speed" work.

Plan was run 6 miles at 8:12 pace.  I have got to find a way to allow my mind to slow up.  I have my cruise speed and I find it very difficult to go slower than that.  I can, when I run with someone else that will slow me up.  I was closer to "slow" today than I was yesterday (a speed work day).

Splits : 7:54, 7:53, 8:01, 7:52, 8:26, 7:15

Have a GREAT day! 

Smile!  :-)

Got a late start up here at Bear Lake.  Had a pretty good run.  I'm encouraged from one point of view, seems like I mentally was strong the whole way.  I joked with Kelly that when I was at about 1.5 miles I was ready to call it good.  As the miles passed I had more and more confindence that I was doing fine and would finish the planned miles.

AP 8:05  best mile 7:34

Have a wonderful day!

:-)

Still up at Bear Lake, ran along the beach today.  Fun.  I think I will take Kelly for a walk along the beach tonight!!!!!!  :-)

AP without warmup/cooldown was about 7:20.  I had two faster miles 5,6 at 7:13, and 6:53.

Overall AP was 7:45 (I think)(don't have my watch with me to check)

Have a great day.

Was able to get 3.5 miles in on the main street of Bear Lake before the family wanted me to participate in the games.

While I was running I saw this guy coming towards me, he was running normal, then suddenly he started flaing his arms around all wild and crazy, jumping and kicking and ducking down.  It was obvious that he was shooooing away some flies or bee's or something, he sure looked funny.  When I passed I asked and he said some bee's were dive bombing him.  That would stink.

Home to UT Valley.  

Got a LATE start on the day.  Started running at 12.  HOT!!!!  So, I ran up Provo canyon.  Since I missed yesterday, I went for a little more than my plan calls for today and will run 11 instead of 8 tomorrow.

Have a great weekend! 

:-)