:-)

Dusted off the ole running shoes, shook the cob webs off the legs muscles and went for a run this eve.  Ran down to the fitness center then ran two laps around the outdoor track, then back home.  Thought a lot about goals and desires for running.  Not much in the way of decisions, but thought a lot about it.  Some of my thoughts were about what was needed in order to reach my goal of BQ.  I know what needs to be done, I just have to find the commitment. 

Well, not a bad run.

36:02/7:34 pace

Details:

Lap 1  7:47     1.00 mi     7.7 mph     155 bpm
Lap 2  7:34     1.00 mi     7.9 mph     166 bpm
Lap 3  7:27     1.00 mi     8.1 mph     171 bpm
Lap 4  7:50     1.00 mi     7.7 mph     165 bpm
Lap 5  5:23     0.76 mi     8.4 mph     164 bpm

Forgot to enter this last night.  I got sidetracked with Sinefield and then bed time.  Oh well.had some good miles.  My max heart rate on this run was 177.  The last half of mile 3 was gradual up hill, and the first half of mile 4 was uphill, I hit 177 on the first half of mile 4.

42:01/7:44 pace

Lap 1    7:15     1.00 mi     7:15 min/mi     142 bpm
Lap 2    7:30     1.00 mi     7:30 min/mi     164 bpm
Lap 3    8:01     1.00 mi     8:01 min/mi     168 bpm
Lap 4    8:16     1.00 mi     8:16 min/mi     171 bpm
Lap 5    7:45     1.00 mi     7:45 min/mi     167 bpm
Lap 6    3:11     0.43 mi     7:25 min/mi     167 bpm

Got home from work and got the backpack on.  Ran down to the bottom of the hill that is in the Turkey Tri coming up in a couple weeks.  I ran this route last Thursday, but this time I turned off and went to the fitness center and swam some laps.  I wanted more but took 300 meters.  Then ran home. 

46:12/7:38 pace

Lap 1  7:00     1.00 mi     8.6 mph     144 bpm
Lap 2  7:23     1.00 mi     8.1 mph     164 bpm
Lap 3  7:54     1.00 mi     7.6 mph     169 bpm
Lap 4  8:20     1.00 mi     7.2 mph     173 bpm
Lap 5  0:39     0.08 mi     7.3 mph     171 bpm

Went swimming
Lap 6  7:49     1.00 mi     7.7 mph     159 bpm
Lap 7  7:04     0.97 mi     8.2 mph     173 bpm

Got a late start.  Wanted to get 11 in, but ran out of time and had to get my son to his football game.

Ran 2m to the fitness center then did 30 min of spin, then ran 6.6m.

 1:07:43/7:53 pace

Detail:

Lap 1    7:36     1.00 mi     7.9 mph     162 bpm
Lap 2    7:19     1.00 mi     8.2 mph     167 bpm
Lap 3    0:10     0.02 mi     7.5 mph     172 bpm

30 min Spin in here, really felt that the rest of the way!
Lap 4    8:03     1.00 mi     7.4 mph     158 bpm
Lap 5    7:56     1.00 mi     7.6 mph     167 bpm
Lap 6    8:07     1.00 mi     7.4 mph     169 bpm
Lap 7    8:11     1.00 mi     7.3 mph     165 bpm
Lap 8    8:19     1.00 mi     7.2 mph     164 bpm
Lap 9    7:41     1.00 mi     7.8 mph     162 bpm
Lap 10  4:16     0.58 mi     8.1 mph     168 bpm

Went with a friend of mine, he wanted to run with me so he could be faster at the 5k we are doing for the turkey tri.  He made a big mistake and ate before he came.  He couldn't go very good.  He got 2.8 in before he called it good.  I started running around the track there where he was watching his sons soccer game.  After a mile he joined me for a lap, and pooped out again.  That completed a fast mile for me, 7:19.

47:57/7:58 Pace

Lap 1  8:09     1.00 mi     7.4 mph     150 bpm
Lap 2  8:09     1.00 mi     7.3 mph     165 bpm
Lap 3  8:29     1.00 mi     7.1 mph     163 bpm
Lap 4  7:19     1.00 mi     8.2 mph     170 bpm
Lap 5  8:24     1.00 mi     7.1 mph     165 bpm
Lap 6  7:22     1.00 mi     8.1 mph     171 bpm
Lap 7  0:02     0.01 mi     9.3 mph     174 bpm

Ran the Fitness center loop so I could get some swimming in.  Swam 400 m.  I couldn't get my breathing right.  This happens sometimes running when I just can't seem to get in sync.  I go through the whole running thinking I need to find a way to get that one big breath.  When I was swimming, I would get about 35-40 meters down the lane and feel like I had to take a couple deep breathes.  Much the same as when running, but here I will inhale water if I'm not careful.  Just couldn't get in sync.

On the upside, this is the fastest I have run this route.  I have been trying to remember to write what happens while run, or what I think about.  My memory stinks, and when I'm running I always think "now remember to write about that." 

So tonight I passed a kid on a long board.  He pulled out of a side street about 200 yrds ahead of me, I didn't think I stood a chance of catching him, it took me a half mile.  He didn't know I was back there for awhile, then I think he heard my steps.  He looked back at me, I noticed his pushing came with more frequency.  But, I got him.

45:14/7:30 pace

The details:

Lap 1  7:03     1.00 mi     8.5 mph     142 bpm
Lap 2  7:03     1.00 mi     8.5 mph     163 bpm
Lap 3  7:56     1.00 mi     7.6 mph     169 bpm
Lap 4  7:53     1.00 mi     7.6 mph     169 bpm
Lap 5  0:44     0.10 mi     7.9 mph     172 bpm

pit stop and swam 400 m.

Lap 6  7:35     1.00 mi     7.9 mph     156 bpm
Lap 7  6:56     0.94 mi     8.1 mph     171 bpm

I have a friend that want to run this Turkey Tri 5k faster than he has run it in the last 3 years, so he keeps asking me to run it with him.  Sasha's advice keeps echo'g in my mind.  Phil' best time I think he said was 8:25 pace.  The other day he ran with me, and stayed with me for about a half mile at 7:20 pace.  He seems fast enough, but like Sasha says, he just doesn't have endurance.  It showed again tonight, faded big with every mile. 

So, I was thinking, how much faster does the average runner run a race if they only run the same speed/distance for training?  I run 3 miles everyday, 10 minute pace.  How much faster might I run a 3 mile race?  Some logic tells me no difference.  But I know I run races faster than training.

Hummmmm.  Oh well.  Good miles for me.  This will probably be my longest run this week.  Hopefully not my last this week.

Total:

1:18:41/8:01 pace

With Phil:

26:22/8:23 pace

Just me:

52:19/7:51 pace

Had to get a run in any run.  I've been trying to hit a small goal.  For some it is easily attainable, but for me.......anyway.  I set a goal of getting to a hundred miles.  First time I have set a goal like that, so I gave myself plenty o time.  1 month.  I have 14 days left, and I'm just under half way (52 miles left).  BUT I kinda let this escape my memory for a few days, and am playing catch up now.  So, I figure I will get the goal, and then I can up the challenge, 120 in a month, something like that.  This is just the bench mark, and a way to see if its something that take control of me and gets me out more often.  Training for a marathon does that, I hope this does.

18:48/7:43 pace

Took my son to Las Vegas to watch the Beatles Love show.  WOW great show.  I loved it!  It was one of those things that you just don't want to end.  Amazing show.

This morning I went for a run on part of the "strip".  Was interesting to see the guys/and gals still passing out the porn cards, and the people just coming out of the casino at 7:30 am, still in their night "dresses" and "suits".  I'm glad I live a different life.  I did see about 10 other runners. 

It's always interesting to run in/down the big city streets.  Although, difficult to keep a decent pace.  When I got back to the hotel I realized I didn't get a picture, so I ran back about .7 miles or so and had someone take a picture of me with Lady Liberty in the back ground.  The picture wasn't that good, and I forgot to turn my watch off, so that mile was a really slow pace. 

44:46/8:34 pace

Got out.  Yeah!  

Legs felt heavy the whole way.  Ran part way up 2000 N in Orem, that hill always takes it out of me, BUT at the same time I can tell my conditioning pretty good on that, out of shape it will knock me down to 9 min pace, in better shape I can hold somewhat close to 8.  In shape I can stay under 8, close to 7:30 pace.  The part I run is about .75 miles (gps reads 120' climb in .5 miles).  Overall good run, shouldn't have been a slacker yesterday.

44:36/7:52 pace

Details

Met Phil to run the Turkey 5k route.  

Phil called it good at  about 2.57.  I think he will have a hard time with getting a better time on his 5k for this race.  He just doesn't put a lot of training into running.  He bikes and swims, but very little running.

Added some on the end after Phil droped off.  The top of my achillies is huting.  Last time this was going on I needed to get new shoes.  I haven't been keeping really good track of the miles on these shoes, but I doubt there could be more than 275.  So I'm a little concerned.  Last night I had a huge muscle cramp in my left calf.  I think I need to drink more watter.  (I say as I take a sip of my Raspberry Crystal Light).

40:42/7:57 pace

Details

Ran up the canyon with my friend Bill J.  Bill took his dog.  Had a nice easy pace for the first 2.75 or so, then Bill slowed and let Lucky get some water from the river.  I took off, went to Bridal Veil and turned around.  Was running without Bill for about 1.5 miles or so, averaged about 7:40 for that stretch.  

The weather was just beautiful!!!!  I love running up the canyon.  The trees still have some leaves and they are all colors.  Wow.

1:08:18/8:04 pace

Details

Ran to the fitness center, swam 400 meters.  Then ran home.  The uphill part that is part of the Turkey Tri always takes it out me.  Good run.  About got hit by a car.  Thats always a little exciting.  This time I was just amazed at how bad of driving it was.  The kid was turning left onto the street that I was on, I was turning right, he cut the corner and was almost on the sidewalk when he saw me, I started for the sidewalk, and luckly he went right.  Had I been 3-4 steps further I would have been going for a ride. 

46:37/7:41 pace

Details