Hangin' Loose

Had my 2nd bball game this morning.  We had 8 show up this time.  But I ended up playing all but like 4 mins.  So had quite a good workout.  We lost again but did alot better this time. 52 to 80.  This time I was able to score more then 1 pt so I was alot happier with that.  After the game showered and then headed to the gym.  Was hoping to get in a good long run.  But was pretty tired from the game and only managed 2.5.  So I am thinking running after playing isnt such a good idea.  Will have to figure out a better plan.  Since I finally got signed up for Ogden.  Man is that one filling up fast.

Mile 1 9:05

Mile 2 8:40

Mile .5 8:30

Rough night.  Had a hard time sleeping.  Not sure what it was really.  Probably was having ice cream before bed again.  Boy were those some weird dreams.  Well feeling better today.  And got up and did a run with Pete again.  I was happy to use my new tights again and they worked great.  Also wore my new Sugoi mittens.  OH YEAH!!!  I love those mittens.  It was like 18 degrees and my fingers felt wonderful the whole time.  Wasn't cold at all and there was a slight breeze.  We just chatted about our new years resolutions, the bball game,  and up and coming races.  Pace was a bit slow at times.  But we kicked it up for that last mile to finish strong.  No tummy issues which was nice for that last sprint.

Mile 1 8:13

Mile 2 8:30

Mile 3 8:21

Mile 4 8:43

Mile 5 7:33

TT 41:27  AP 8:17

Date night with the wife. We went and watched Sherlock Holmes.  We both enjoyed it.  A lot of action in it.  After that the wife crashed and went to bed.  And I stayed up a bit waiting for 9pm and to go play some hoop.  Played till 10:40 and then called it good.  Had a good time just didn't hit many shots if any.

Boy was it rough getting up to go run with Pete again.  Got to bed around 11pm and 4am came really fast.  Temps were said to be around 29 degrees outside.  And there was a breeze so perfect chance to try my new WRC wind breaker.  Was great and suprising we were faster overall then Mon run.  Even though it felt more like a recovery run with the last mile not as fast as we normally do.  Mostly just got lost in the conversation and lost track of the pace.:)

Mile 1 8:25

Mile 2 8:30

Mile 3 8:06

Mile 4 8:17

Mile 5 7:54

TT 41:18 AP 8:15

Brrrrr was only 5 degrees out there.  So wore some tights and running pants.  My gloves and mittens and headed out to run with Pete again.  My hands were only cold for the first mile and then heated up.  And I talked Pete into doing a tempo run around mile 2.  So kicked it up for mile 3-4 and recovery mile for the last one.  It was his first time of running a tempo run and did really well.  Had a great run and the cold really wasn't a issue.

Mile 1 8:36

Mile 2 8:25

Mile 3 7:10

Mile 4 7:30

Mile 5 9:02

TT 40:45  AP 8:09

Oh man.  No run today probably.  No Bball today.  I have to work some of the weekend.  And then pick up the girls and go sledding I guess.  I hope my team doesn't get killed to bad today.:)  Things are getting ugly at work with layoffs coming up agian in Feb.  They have already started bumping people around.  We lost one from our area already yesterday.  That they aren't replacing and I have 2 guys that could replaces me if they choose that option.  So we will see.  That just leaves one other guy still here.  That is going to be off on a medical leave on the 29th for shoulder surgery.  Oh boy the drama.:(

Been a busy week and last weekend was too.  Working 5 12hr shifts this week.  With the bad weather I opted to going and playing hoop instead of running out in it.  Had a great time and played 2 hrs.  At least 1 hr of it was only half court so it was nice to work on some D and in close quarters.:)  But was able to play the whole time too.  Will have to try and get in a longer run tonight after work.  These days are just so long.  And looks like I am not getting bumped out of my area.  So I am happy about that.  But not holding my breath.

AM- Needing to get with the program.  So started back up doing the Fit-cards again. So had time today to get in 16 of them today.  My shoulder has been sore for the last little while.  So kind of verred away from the closer push-ups and staggered ones.  Rest all felt fine.

PM- Got home and Kristi still had the cub scouts over.  So opted to skip the run and just hit Weds Night Bball again.  Had a great time doing it.  Was on a better team tonight and we were doing pretty good.  So played alot longer ended up finishing at mid-night.  So 3 hrs of play.  Getting in some good cross training.

Got out with Pete this morning for a run.  Was around 19 degrees and the fog was very thick.  I was opting not to run in it due to the air quality.  I am just hoping it didn't do to much damage.  You could taste the pollution in the air.  Yuck.  So cut it to just 4 miles.  Got a bball game tomorrow and I think  I will wait a bit after it to get in a long run.

Also on the way home from work last night.  The fog was really thick and it looked like someone was hit on a sidewalk by a gas station.  Kind of freaked me out seeing it.  So made sure to wear bright colors if you going out in this horrible stuff.

Mile 1 8:50

Mile 2 8:45

Mile 3 8:14

Mile 4 8:23

TT 34:14 AP 8:34

Had another bball game this morning.  We played pretty good.   And it was a close game.  We ended up winning by 2.:)  So this time I decided to wait a few hrs before going for my run.  And headed out about 4 hrs later after a nap.  And felt pretty good about it.  First 2 miles were around 9 min and then kicked it up to 8:35 for the next 4 then 2 miles at 8:00 and last slowed it back down.

TT 1:19:00  

Feeling good about the race next weekend.  Should do alright.  No PR by no means.  But this one isnt a goal race.  More of just one I need to do to get the series done for SG.

Ah what a nice morning for a run.  Got out to run with Pete this morning.  As I got the corner to meet him the first flakes started to fly.  So the first 2 miles was into a light wind and snow.  The tailwind was nice and running in the snow was great.  Well until the last half mile into the wind again and it was coming down harder.  Along with a faster pace made me wish I took a visor to keep the snow out of my face.

Mile 1 8:18

Mile 2 8:38

Mile 3 7:41

Mile 4 8:00

Mile 5 7:52

TT 40:30 AP 8:05

Played Bball tonight. Played mostly half court and the last game was full court. We played for 2 hrs too. So a good workout.

Played again for 2 hrs of hoop.  Half court again most of the night.  And I actually think I am getting worse at it.:(  But been here before.  I should start hitting my shots more .  The speed and such are there.  Just need to start hitting my shots.  Good xtraining.:)  Not sure if I will get in another run before the race this weekend.

Came into this race with the goal of going under 2 hrs.  My training for running a race has really been lacking.  So last night when I talked to JeffC about his plans.  I kind of adopted his plan of running a 1:40.  So with that in mind I was running this mostly to just finish it and get one of the races for the runners series done.  We headed down Friday night after work.  Getting in to my parents house that just moved down to SG a few months ago with the girls.  They were able to pick up our packets Fri night and also signed up the girls for the tuff kids races.:)

I ran into Jeff a half hr before the race and chatted a bit with him before taking of to warm up and dump off some clothes.  It was a tough race to plan for since it temps were cold and could be rainy.   Temps were around 40 or so.  And the roads were wet with a overcast.  There was not much of breeze either.  Just kind of perfect besides being cold.  The wife and I took of and warmed up for a bit and then dumped of my running pants.  Couldn't find Jeff at the starting line and ended up taking off without hime.  Wasn't till around mile 2-3 that he came up on me. And shortly after that Teena showed you and was tried to pass us.  She said that after mile 5 she was going to start counting all the guys that she chicked.  Well that was when I decided ok I am on the 1:40 pace.  Now I just need me make sure that she didn't pass me.:)  After a a few miles Jeff started dropping off the pace.  And I was trying to keep up with Teena.  That really helped motivate me to keep up a strong pace.  The course wasn't to bad really.   And felt really good most of the race.  Was tougher around the 7-10 mark with some inclines. 

Around mile 11-12 Teena started a surge when a lady passed us.  So I caught back up with Teena.  And tried to stay with that gal.  She would later take off and leave us both.  I am not sure what happened to Teena after that.  And I just focused on finishing strong.  With the finish line coming into view and about 150 m to go.  Teena came up on my shoulder fast.  Forcing me to pick up the pace.  All I could think is dont let her pass you.:)  Ended up beating her in the last bit with her running out of steam to catch up.  But in the ended she beat me chip time by like 21 secs.  It was great to have someone to push with. 

I felt really good about the race and the paces.  And ran a pretty solid half pace wise.  It is a great way to start into my Ogden marathon training next week.  Saw and met with alot of people.  And the girls had a great time running the tuff kids races.  Kristi did really well in her 5k with a painfull back.

Mile 1 7:43

Mile 2 7:36

Mile 3 7:43

Mile 4 7:41

Mile 5 7:50

Mile 6 7:34

Mile 7 7:29

Mile 8 7:40

Mile 9 7:48

Mile 10 7:38

Mile 11 7:47

Mile 12 7:35

Mile 13 7 :38

TT 1:39:59.9 AP 7:38

Well this is the first speed workout that I have done in a long time. Felt pretty good. I decided to take the times from my half on Sat and make that my goal pace for Ogden. So I will be shooting for 3:30 at Ogden again. And I might change it after running Spectrum 10k here in 2 months. So tonights workout called for 10-20 mins warm up 3 1mile repeats @ 6:40 with 1 min recovery. Then 10 min cooldown.

Mile 1-2 9:15 pace with 2nd mile with 5 strides up to 6:40 pace.

Mile 3-6 6:40 pace with the 1 min recovery at 10 min pace.

Last mile was the toughest. But got her done.

TT 50:40

Later I went and played bball for 2 hrs. Legs felt fine for the most part. And was still running up and down the court the whole time. Got a bunch of fast breaks. And the shots are starting to hit finally.:)

Played some hoop tonight.  A lot of people again tonight (20+).  So didn't get as much play time.  Stayed only for 1 hr and half.  And only played in 3 games that we lost all 3.  Positive note was my shots are really starting to go down.

Missed my run tonight.  Had the girls and cub scout training.  Yet on a positive note.  My brother that I was trying to get into running.  Is out in Hawaii and really picked up on his running now.  He says he is running 6 days a week 5 miles.  And ran  5.25 miles in just over 32:25.  Which is a great improvement from the 10-11 min miles we were doing.   So he is running on the beachs and around some cool parks he says.  I am really happy for him.  And glad that we gave him some running gear.:)

Played Bball this morning at 7am.  Game was close but we lost in the end by 7.  And later after a quick nap at 10 am went for my long run of 13 mins goal was 8:30 pace.  Felt pretty good for the most part.  But started to feel fatigue around 11.  And saw Kelli and Teena just around mile 9.

Mile 1 8:24

Mile 2 8:15

Mile 3 8:25

Mile 4 8:18

Mile 5 8:20

Mile 6 8:24

Mile 7 8:22

Mile 8 8:30

Mile 9 8:20

Mile 10 8:21

Mile 11 8:28

Mile 12 8:39

Mile 13 7:47

TT 1:48:41 AP 8:22