Hangin' Loose

Push-ups this morning.  Final week of the challenge.  Starting in the last column that I barely got into this week.  So there they were 45, 55, 35, 30 and 55.  The last ones were very tough.  Stopped 3 times to gather strength again for 3 sec and back out them.  I need to start bring a extra shirt or something to work to change into.  But got er done.  Later today going to be seeing the foot doc for a follow up.  Its been feeling alot better lately.  Just want to keep it going that direction.  Don't know if I will be able to get a run in tonight since I will need to go get some new tires.  Had a nice flat when I got out of church yesterday.

PM- Went out for a run in the snow.  Had a good time on it.  Ran with Jared again.  Did the 5 mile loop this time.  Felt good on it after the first mile.  The doc changed up my orthotic to match the other side.  So was a bit odd at first but felt better later.  Was a good run.

TT 45:02 AG 8:45

Gary my Co-worker was feeling better today.  Not for push-ups, but to do some bridges and planks again.  So we did some.  I ended up doing 3 sets along with doing some leg lifts and flamingos.  Was happy to see some improvement on the planks.  First 2 sets were for 1 min and last one I tried to see how long I could go.  Did 1:40 secs which seems to be a good improvement also.  Gary was able to do 2 sets on most of them and some even 3.  He is still kind of taking it easy.  The other guy that we work with just keeps track of the times and counts.  I think soon we will be getting him to join us.  And both of them have declared they are quiting smoking with there wives.  We will see how that goes. :)  Going to try to do some lunges and also we need to figure out something for our biceps to work since the push-ups really dont hit them much.

Push-ups this morning.  Day 2 of week 6.  Took 1 min break inbetween sets and 3 mins before the final maxs and felt good that way.  Here are the sets 22, 22, 30, 30, 24, 24, 18, 18,  and 58.  Was strong on the last set till 50.  Felt great though.

PM-  Went to join up with Jared.  But didnt happen his wife was still at the doc.  So went it alone on the 4 mile loop.  Started first mile into the wind a bit.  And last mile was into the wind and the last .2 uphill to finish.  Wanted to test myself some on this run after the first mile came in so strong.  And so pushed it harder and harder as it went along.  I really enjoy runs like that.  And felt good today too.  Not close to what I was running before my injury.  But it is starting to come back.  Will see how the body feels tomorrow.:)

Mile 1  8:11

Mile 2  7:59

Mile 3  7:33

Mile 4  7:13

TT 30:58 AP 7:44

We did planks 70, 90, 120 sec.  Leg lifts for lower back x 3.  Lunges 3 x 20.  Flamingo's x 3.  Planks are really showing improvement.

Push-ups challenge today.  Last day of the normal work out going to do my final test on Sun-Mon.  Here is the sets 26, 26, 33, 33, 26, 26, 22, 22, and 60.  Got her dun today.  Getting things ready for the weekend later today.  Hoping for a good race this weekend.

I was needing to run this one to finish up the running series to get into SGM.  So I went down with my father which is also doing the series.  What a gorgeous day for a race.  At the first part waiting for the buses it was quite chilly.  And we had to sit around waiting for the buses to get there.  Bumped into some people I know from the forum and hung out with them.  And looked hard for Dale.  The buses finally pulled in around 10 mins to or less before 9 which was the starting time.   So Dad and I talked racing tactics.  Mostly for him was just to not go to fast at the first and make it to the end.  Due to the lack of training.  I am thinking he last run was the Painters 5k 2 months ealier.   As for me I was going to push it on this run and see what my body was able to do.  I feel my foot sprang going away and needed to know where I was fitness wise.   So the buses rolled in up top of Snow canyon.  What a beautiful place.  First mile of it was on the main road.  Then for the next 2.5 or so it was on a bike trail.  Which was nice sice there was a cap of 700 runners.  And I think they came very close to it.  Since I was on the 3rd to the last bus I got in line about the middle of the pack.  And ran into Dale.

Finally the gun went off and we were off.  I quickly decided to say my goodbyes to Dale and my Dad.  And took off keeping the pace nice and quick.  Yet was confortable.  And started passing people.  So with the first mile done we hit the bike trail.  At this point I figured I wouldnt be seeing anyone that I knew to the end.  As I was cruising along at about 1.4 miles into it I noticed Smooth up ahead.  And caught up with her.  I was shocked to see her up there.  And said Smooth what are you doing up here or something like that.  She responded running.  I knew it was a quick pace.  And looked at my watch.  To my suprise that last mile was a 6:30 pace at the moment and .50 miles into that leg.  So I quickly informed her of how fast she as going.  Which she said back "oh I am going to pay for this later".   I just said I hope not.  And wished her luck and kept going.  As I got to mile 2 still was passing a few people not as much now.  There was another gal that was about the same pace as me passing everyone too.  So as we hit the 3 mile mark or so just leaving the canyon.  Started to pace each other and chat some.  Which was odd and hard for me in a 10k.  Mostly since I think the paces for me was a bit tough and I was gasping for air.  Mile 4 had a small yet noticable hill and again another around 5.  Which is where I lost her.  And became road kill to 4-5 people till the end of the race.  I was only able to past 2 people in the last .2 of the race.  I felt it was a good effort and that I ran a good race.  The pace was maybe a bit to fast in the canyon area which cost me time in that last mile.  But still feel the 6 min or so improvement from the 10k I did a month ago a great improvement.  So hoping to continue to ramp of the miles and toss in a bit more speed work.  Here are the splits..

Mile 1  7:16

Mile 2  6:50

Mile 3  6:39

Mile 4  7:02

Mile 5  7:17

Mile 6  8:01

Mile 6.2  6:11

TT 44:18  AP 7:09

After I finished my race I was able to go back and run with Smooth in under 48 mins.  And then meet up with alot of other friends.  I went back about half a mile and found my dad.  He was suffering and was wanting to walk a few times.  Yet we were able to make in about 1:14 with some change.  I am proud of him for doing it.  Hopefully he will pick up this training for SG now since now we are in.  Later I was able to go to Pizza Factory and meet up with my forum friends.  Dale was also there from the blog.  And then took off back home to be with my GF that wasnt able to come down due to the sudden change in plans with work.:(