:-)

Fun race, I started out to fast, and then faded on the last two miles.  Kelli just about "chicked" me again on the last 2 miles.  She will say I held her off, but I know she was just being kind. (either way, thanks for being nice, and thanks for pushing me)  I really feel the fact that I haven't been putting in longer mile days.  I need to get up to 5-6 per day during the week and build the strength and endurance on the weekend "long" runs.  Still fun, enjoyed the race, and for me this is a first on a 10k and first time I have ever placed in my age group.  All the old guys are wheelchair bound now, so I finally placed.  Yeah!!!!

After the race, everyone met over at Marion's for pancakes.  Yummy!  Enjoyed hearing how everyone did.  I'm getting more and more convinced this blog thing is good for me.  At least it gets me out of my shell a little.

Don't really know my splits, I thought I hit my lap button on mile one, but must have missed it.  So, the first two are together.

14:11  Pretty sure the first one was 6:40 or so.  That is what these guys said when we passed mile 1.

7:39

8:09

8:12

8:05  This is 1.2 miles, Kelli and Scott were pushing me, Scott took off, I tried for about two steps to stay with him, but no chance.

47:13/7:37 ( my "runnercard" thing they gave me after the race said 7:35 miles, I wonder how they are calculating that.)

Ran the turkey tri route (about 3 miles).  That has a good hill that last for about .5 miles.  I did the hill section in 4:07.  I'm going to introduce more hills into my routes.  I felt a little tired towards the end.  After the run I went into the gym and did some weights.  Today was legs, tomorrow will be upper body.  I'm sure I will feel the legs tomorrow.

40:38/ 8:08

Ran pretty much the same route as yesterday, added on.  I think it was more than 6, but not to 6.5 so I'll count 6.  I want one of those dang GPS watches.  I've decided I really like knowing how many miles I run.  Not knowing plays with my head.

Yesterday 12:14 to the bottom of the hill.  Today 12:13

Yesterday 4:02 up the .5 mile hill.  Today 4:09.

I lifted weights (legs only) yesterday, and I am feeling it today!!!!!!!! 

49:17/8:12 per mile

Have a GREAT day!

I was going to go in the morning, then my son informed me that I had to take he and his buddy to their football game in the morning.  Well they had to be there by 7:30, that meant I had to be back home by 7, which meant hitting the trail by 5, out of bed by 4:30.  YUCK!  So I slept.  Thinking I could get started after the football game.  NOT.

So, I finally got out about 5 PM.  I ran up Provo Canyon,  Went passed Vivan on South Fork and up to South Fork Canyon Park.  I think that is about (almost) half way to the parking lot. ( I think that is Spring Hallow) then went back down.  The up really wiped me out.  I need to get the legs stronger.  The gym will be seeing me!!!

I did get a mile in on the track by my sons football game before it started, then 15 in the eve.

2:10/8:41 pace.

I had two somewhat lengthy stoped or walking spots, my son called me and need Dad to be able to talk more than breath heavy, so I walked while I was talking to him for about 2:30, and then another when I stoped to take some GU, and water.  So I think my pace was slightly better than how it turned out, but who knows, maybe I would have been more tired and not been as fast.

Got out to do my usual (as of late) turkey tri route, then added 2 miles.  This time I ran the first .7 first then ran the 2.5, then added 2.  The hill part (.5) was 4:01.  The .5 prior that has about .25 downhill was 3:27.  

Over all felt good.  

40:19/7:45 pace.

NEW.  That is the theme for the day.  I had been saving my pennies and saving and saving.  Well.  I totally spoiled myself last night.  I needed a pair of shoes, those were in the budget, but then I realized I had enough saved to get the watch I have had my eye on.  I got the Garmin 405.  

So, this morning I got up, it took me 20 min or so to get it to work, put on/tied on my NEW shoes, straped on my NEW watch, and out the door I went.  4.08 miles, and I didn't have the turning points mapped out.  YAHOOOOOOOOO.  Its a little distracting.  I mean I'm trying to run, but looking at the stupid VP (don't go there, Virtual PARTNER), look at the pace, distance, heart rate, wondering if I have the settings right.  Then every now and then I catch sight of the newness of the shoes, wow white.  Why can't they make at least black in all the shoes?

Anyway, I have a lot of data now.  Love the watch.

32:15/7:53 pace (I won't bore you all with all the data, but wow is there data.)

Ok, day two with the fancy GPS thing.  And it occurred to me that Kelli could be right.  I am dang fast. I set the virtual partner to run at 10 min per mile pace and I smoked him.  I am so fast compared to that guy.  He was even talking smack.

Mile 3 had that dang 1/2 mile uphill section in it.  That is short for you in shape people out there, but man that knocks me down every time.  I had good pace going up, over all on that mile was my fastest (7:36) I also hit 175 on the heart monitor.  That is something I'm glad to get back with.  I used to use a HM with my Polar watch, but that didn't have a good lap feature so I stopped using it.  I think I can push myself harder.  I think I was a little low on this run.  I should probably be hitting 180, 185. 

I won't bombard you with this data all the time, I'm just experimenting with what I like to report, how it looks.

47:11/7:51 pace

This just about killed me.  I really struggled getting this run done.  Had some serious hard times.  I was telling the guy I was running with that I had some serious mind problems with going up the section from Vivan Park up South Fork to the parking lot about 3 miles up.  Just as we started up the first hill a big gust of tail wind came, and I chuckled and told Bill that it must be God telling me that I can do it. 

I fell apart here and there, really struggled.  Very hard 18 miles.  The kind of hard that makes me question why I think I could go another 8.2.

2:45:08/9:11 pace

Details:

1    0:08:10
2    0:08:32
3    0:08:36
4    0:08:37
5    0:08:43
6    0:08:48
7    0:09:24
8    0:09:20
9    0:11:32
10    0:08:46
11    0:08:28
12    0:08:13
13    0:08:51
14    0:09:55
15    0:09:41
16    0:09:27
17    0:10:38
18    0:09:20

Slept in this morning. (not that that is unusual)  So had to go out tonight.

Ran to the fitness center 2m one way.  Lifted weights and ran home.  Boy is it hard to run after lifting.  When I go out to run, my legs feel like they have all the weight that was just lifted tied to them.

Not bad time.  

31:17/7:46 pace

Now for the boring data, this time I'm including avg heart beat.

1     7:54     1.00 mi     152 bpm
2     7:52     0.99 mi     165 bpm
3     7:45     1.00 mi     160 bpm
4     7:26     1.00 mi     166 bpm
5     0:18     0.04 mi     165 bpm

Night run again.  Ran a route that I knew would give me a good hill.  Hit the hill during the 3rd mile.  Tried to pick up the pace here and there during each mile, not sure it did anything for me, but I did it.  I think when I get serious about this running thing I will try that speed work stuff like run .25 miles 20 times as fast I can with rest in between. 

44:20/7:51 pace

1  7:53  1.00 mi     7.6 mph     142 bpm
2  5:03  0.68 mi     8.1 mph     165 bpm
3  8:38  1.00 mi     6.9 mph     161 bpm
4  7:56  1.00 mi     7.5 mph     162 bpm
5  7:38  1.00 mi     7.8 mph     163 bpm
6  7:09  .97 mi       8.1 mph     163 bpm

(singing "I want a girl with a short skirt and a looooooooooooooooooooooooong JJJJJJJJJJacket")

Ok, got that out of my system.  When that song comes on I always want to sing that part, but rarely have the breath to streach it out as long as I want to which is longer than the song does.

Got out very late.  9:45.  Ran a new route, I have driven that street, but I didn't realize the steepness of the hill.  But isn't that the way it always goes?  Hills/slopes always seem bigger/steeper when you run them.

46:25/7:42 pace

1   8:07     1.00 mi     8:07 min/mi   151 bpm
2   7:34     1.00 mi     7:34 min/mi   163 bpm
3   7:20     1.00 mi     7:20 min/mi   160 bpm
4   8:02     1.00 mi     8:02 min/mi   163 bpm
5   7:49     1.00 mi     7:49 min/mi   166 bpm
6   7:24     1.00 mi     7:24 min/mi   165 bpm
7   0:16     0.04 mi     6:45 min/mi   166 bpm

Well, I was shooting for at least 6, I started running was about .5 miles from the truck and work called.  Turn around go back to the truck to discover as I was getting out of the truck I grabbed the wrong keys, locked the door, thus my truck keys were in the truck.  Well, need to get to work, so I just ran to the office (1.5 or so).  Worked on the problem, had my son drop some keys off to me, ran back to the truck.  Now I'm well into the work day so I just called it good.

Have a great day!

 32:29/7:38 pace

1  7:51     1.00 mi     07:51 min/mi     154 bpm
2  7:25     1.00 mi     07:25 min/mi     162 bpm
3  1:26     0.24 mi     06:04 min/mi     169 bpm (.5m down)
4  8:01     1.00 mi     08:01 min/mi     161 bpm (.5m up)
5  7:29     1.00 mi     07:29 min/mi     165 bpm
6  0:14     0.02 mi     11:57 min/mi     168 bpm

"20" - I don't know why, but I feel like I should only report 15.  I had to have my son to football by 7:30, and I am not a morning person, so I opted to put off (again) the big part of my running for the day to later.  I ran 3 miles prior to Brady' game.

1  8:39     1.00 mi     6.9 mph     145 bpm
2  7:58     1.00 mi     7.5 mph     155 bpm
3  7:54     1.00 mi     7.6 mph     160 bpm
4  0:31     0.05 mi     6.1 mph     160 bpm

Then Brady's friends Dad and I have been running our long Sat. runs together, we took off after the game for the long run.  Ran up the canyon again, he was wanting to get 15 in so I was happy that I got the three in earlier.

1     8:44     1.00 mi     6.9 mph     145 bpm
2     8:56     1.00 mi     6.7 mph     157 bpm
3     8:55     1.00 mi     6.7 mph     161 bpm
4     8:56     1.00 mi     6.7 mph     161 bpm
5     8:35     1.00 mi     7.0 mph     163 bpm
6     8:41     1.00 mi     6.9 mph     158 bpm
7     9:38     1.00 mi     6.2 mph     162 bpm
8     8:22     0.95 mi     6.8 mph     156 bpm
9     8:15     1.00 mi     7.3 mph     149 bpm
10     8:22     1.00 mi     7.2 mph     149 bpm
11     8:44     1.00 mi     6.9 mph     154 bpm
12     8:37     1.00 mi     7.0 mph     150 bpm
13     8:36     1.00 mi     7.0 mph     152 bpm
14     8:38     1.00 mi     6.9 mph     153 bpm
15     8:04     1.00 mi     7.4 mph     151 bpm
16     0:06     0.02 mi     9.8 mph     162 bpm

I was disappointed that I saw my watch flash lap 15 right at the end, so I stopped and turned it off.  Then I was looking at it and it read 14.97.  WHAT?  I don't know what happened.  I think MAYBE I hit the lap button on that 8th lap.  I just don't want to fall short on a race.  26.1 miles, and I fall over dead.

Well, got home and was feeling ok, so I thought I would try and get some torturous treadmill miles in.  Only made it 2.

So, total for the day is "20". 

Ever have those days where you feel like your made of lead, and the wind is blowing against you no matter which direction you are running?  Well, thats me today.  Plus my gut felt yuck all run long.  Just glad I got out of bed and put some miles in the fitness bank.

Now I'm off to the floor for my 100 push up challenge day 1.

Have a great day!

39:27/7:51 pace

Ran up the canyon again, that has become my favorite run of late, I think that the uphill is good to strengthen my legs and then the turn around and run back helps me learn to relax and let the hill take me.  If I get to run SG, I think/hope the tired I feel on this won't hit me until 19/20, then its a hold on close to 8:00 pace to the end.  I think I am missing strength.  I think that is what the extra 6-7 weeks of training would have bought me.  Right now I'm sitting at about 7-8 weeks of "training".  Well, that is what I will loosely call it.  It has been an increase of miles per week (except this week).  But lack consistent daily miles.

I'm tired, got done running, went to my sons football game, then left right after for Lagoon, and just got home.  Its 12.  On my feet all dang day. 

2:13/8.30 pace.