Hangin' Loose

Ran with Aaron and JeffR this morning.  Temps were a bit warmer then it has been the last few long runs.  The other 2 guys were just going 13 today.  And so the last 7 were solo.  So that made it a bit rougher for me going it solo.  For the most part we also had alot less stop and goes.  Really wasn't much traffic for the first part at all.  Was kind of debating about what pace I should run today.  Since I was going 20 and that I was changing it up for faster training paces due to the 5k on Thur.  Decided to shoot for sub 8:30 for the first 13 and then just hold on for the last 7 that I was running solo.  Ended up starting to heat up after I dropped off the other 2 and mile 16 hill was just brutal.  Running up 5400s with half of the next mile uphill too.  The downhill came in the 18-9 with last mile somewhat flat.  But really didn't recover very well after that mean hill at 16.  With the first 20 of the year under my belt I feel pretty good though.

Mile 1 8:58

Mile 2 8:27

Mile 3 8:33

Mile 4 8:10

Mile 5 8:06

Mile 6 8:20

Mile 7 8:13

Mile 8 8:18

Mile 9 8:36

Mile 10 8:31

Mile 11 8:11

Mile 12 8:30

Mile 13 8:35 AP 8:30ish TT 1:49:35

Mile 14 8:43

Mile 15 9:08

Mile 16 10:49

Mile 17 9:22

Mile 18 9:51

Mile 19 8:49

Mile 20 9:30

TT 2:55:49 AP 8:48

Legs were a bit tired today. Wasn't really into the run as much as I should of been. Fireworks kept me up late and I went to bed late after watching the Real soccer game. We were planning on going to the Bees game. But after the walk down at the parkway in the morning. MrsFits back wasn't too happy so was a no go.

For the run though we had Aaron, JeffC, Jeremy and Pete show up. Plan was to run 5 x 1k still trying to figure out if I will up my training program. Was shootin for 3:47 for each repeat. Didn't even come close. Was closer to my 4:09 for the 3:35 training. And we ran out of time to get in the 5th repeat. Temps were in the low 70s and rained off and on. So a bit humid.

1- 4:02

2- 3:57

3- 4:05

4- 4:04

So looks like the 4:09 might be a bit slower but still struggling to hit the much faster paces. Need to get riding a bit more on the Mon and Wen.

Rode to work today. Was a pretty nice ride. Nice and cool with a slight breeze. Felt stronger today then the last few times riding to work. Just kept a nice cadence the best I could.

TT 27:48

AS 16.7

AC 67

TS 40

Rode back home with a tailwind for alot of the way. Feel great on the bike and body to ride. Hopefully I will be able to keep riding to work. It seems to be getting darker earlier and earlier. But hard to tell with the cloud cover we have been having alot lately.

TT 22:05

AS 21

Got out for a couple miles before meeting up with the guys. Only had 2 show up today. Pete and Jeremy. But JeffC had a great excuse with his wife having a baby last night at 5:30. And I got a text at 1am that Aaron was in SG and wont be back till Fri. So warmed up 1 mile and then pushed the pace coming back to meet up with the boys. Plan was then to warm up for say again for the first mile and then run 3 miles tempo. I was going to shoot for 7:30 or quicker pace for the tempo. Problem was we hadn't ran that way before and it was going to be an out and back. So got out to the 2 mile mark and waited for the other 2 and then kicked it back home. Mile 1 ? Mile 2 8:08 Mile 3 10:20ish Mile 4 7:32 Mile 5 7:27 Mile 6 7:24 .25 ran back and picked up Jeremy

TT 50:??

AP 8:20

Ran with Aaron today.  And changed up the route this time.  We ran up to and around Copperton park.  So the first 7 to 8 miles was all uphill.  So we were taking it easier on the way up in hopes to make up for it on the way down.  For the way down we took old bingham highway.  The way up was new.  Seems that the old bingham was more gradual down and at times seemed flat.  Worked out pretty good distance wise.  We got back to the start and only had to add 1 mile at the end of the run.  Where we just kicked it hard for the last mile.  That was officially the longest run to date for Aaron.

Mile 1 9:27

Mile 2 9:26

Mile 3 9:43

Mile 4 9:52

Mile 5 10:04

Mile 6 10:17

Mile 7 10:00

Mile 8 9:25

Mile 9 7:56

Mile 10 7:56

Mile 11 8:05

Mile 12 8:06

Mile 13 8:11

Mile 14 8:22

Mile 15 8:31

Mile 16 8:09

Mile 17 7:56

TT 2:31:34 AP 8:55

Rode in to work today.  I hope it was a good decision with the weather like it is.  Had a crosswind and tailwind at parts in the ride.  Which help make it a bit faster then normal.  Legs felt pretty good over the weekend.  After my run on Sat I didn't bike.  Went and swam with my girls for 90 mins.  Which was great for my legs too.  Back is still feeling pretty good.

TT 27:10

AS 17

AC 66

TS 39

Nice and cool temps this morning. With a strong south wind. Since we had a strong wind and some of the guys were complaining about it. I changed up the plan from the 3 x 1mile repeats to a 400, 600, 800, 600, 400. Had alot of different things for them to focus on for each. From form to breathing and pacing. Suprisingly we ran the first 400 very fast. There was Jeremy, JeffC, Aaron and Pete there today. And they all really ran fast. And even were really happy to see the improvements from the last time they did there 800. The 400 was really dang fast for us of us by 10 to 30 secs. LOL They have alot of potential now it will be to work on there pacing more. 400 1:17 600 2:08 800 3:05 600 2:17 400 1:19 Running these times really showed me too that I could be running faster on my track workouts. Just need to focus more on the longer repeats and I can nail them. Good confidence building run for all of us. Just did the initial test on the 100 push up challenge.  And did 30 for the test.  So will do a few more on this week and start it up next week

Had a nice tailwind for part of this ride and some cross too. Tried to stay in a higher gear and get my cadence up a bit more. Seemed to have helped some. Got it up a 2-4 which is pretty good I think. Would like to get it up even more. Turned out to be one the fastest ride into work this year I believe too. TT 26:57 AS 17 AC 70 TS 39

Rough ride home with a headwind.  Made for a rough ride.  And it looks like I lost one of my tools out of my little bag on my bike.  My rigth aerobar must of bumped down or something.  So it was twisted all odd.  Just added to the ride.:)  It was a bit slower then normal.

TT 24:00

Tempo run with the boys. Had Aaron, Pete, JeffC and Eric show up for the run. Ran 2 miles with Aaron before hand. And then added another 1.5 warm up into the headwind. Then we ran 3 mile at MP 7:26 or at least that was the goal. I had Aaron try and keep pace with me. He stuck with me up till the last .25 or so where it was into a crosswind and uphill. I ended up dropping just a few secs there too. But still a good run. Then 1 mile cooldown into the wind again. Kind of changed up the run here to focus on paces with the guys. And doing the warm-up and cooldown into the wind.

Mile 1 8:50

Mile 2 8:37

Mile 3 11:40

Mile .5 6:12

Tempo mile 1 7:31

Mile 2 7:23

Mile 3 7:28

Mile 6.5-7.5 10:38

TT 1:05 AP 9:07

Long run with Aaron.  Kind of was shooting for 8 to 8:20 on the run.  Didn't work out that good.  Still a good run.  Started early for it.

Mile 1 8:43

Mile 2 8:35

Mile 3 8:00

Mile 4 8:24

Mile 5 8:23

Mile 6 8:33

Mile 7 8:45

Mile 8 8:07

Mile 9 8:49

Mile 10 8:50

Mile 11 8:44

Mile 12 8:19

Mile 13 9:12

Mile 14 9:29

Mile 15 8:50

Mile 16 8:59

Mile 17 8:43

Mile 18 8:14

TT 2:35:46 AP 8:39

1200 x 2

800 x 4 

Went pretty good.  Just didnt really log this one like I should.  Have to run back up to the hospital.

Been a while since my last post.  Did get in a run last Tues.  But then had to head back up to the hospital.  Kristi had her surgery on Mon the 17th.  And it went well.  The first night was rather rough for her.  But the 2nd night she was finally able to sleep.  Which really helped out for the over all.  Each day it she seems to be getting better and is getting around better too.  Her attitude about the whole thing has been really great too.

Ran at the track with JeffC, Eric and Jeremy. We had a bit of a headwind for part of it. Which seems to becoming a usual event for us lately. This workout was for 6 800s at a 3:13 with a shorter RI. Went pretty good for me. Considering I hadn't ran since last Tues. 1 3:11 2 3:16 3 3:15 4 3:14 5 3:26 wow really missed this one 6 3:14 14, 18, 14, 14 and 20 max for push-ups

Ran 1 mile warm up then kicked it up to tempo pace of 7:40.  Waited at the corner to see who would come.  Only got Eric to join me on the run.  And Eric is a bit slower.  So it was just us 2.  So we ran 5 more at his pace.  Warmed up for the first one at around 11:02 then kicked it up.  Hit around 10:40 then 10:20 10:06 and 10:23 for last.  Kind of wanted to push him a bit more.  But I think he was at his max or close to it.  Hopefully next time we will get a few more people to come.  So I can run a bit faster pace.  But its all good.

Oh on Sunday I was kind of volunteered to run the 5k/1 mile fun run in our stake on Sept 17.  So I will be trying to get more people to come to the race in a couple months.  Still forming the commitees and getting it organized still.

Got out for a run with Richard. Aaron's knee is still bothering him and Jeff isn't feeling to hot all week long. So was just the 2 of us. Richard ran DesNews on Mon so I wasn't to sure what he was up for. And so with me missing last week 20 and scheduled to do 13 today. I was kind of up for anything really. So kind of just ran his paces. At mile 10 I was at a 8:40 AP and wanted to pick it up for the last 3-4 so. Wanted to get low 8s or sub 8. Ended up hitting 3 at around 7:40-45 and last was 8:20.

So hit 8:22 AP and felt pretty good about it. After showering I had aout 30 mins before ultimate frisbee started. So went and played 5 on 5 for an hr. Wasn't too bad really. Cramped my calves a couple times when I did some sprints.