Hangin' Loose

So here we go.  Starting the new training for say.  Not quite the 16 weeks out from SG so going to get in some good training for Ragnar and after that will will start the 16 weeks.  Found a good 6 mile loop that I like.  Paces went pretty good.  The uphill portion of this run is the 3 to 4.5 or so.  And its nice and gradual instead of the steep 4 mile loop.  With the same 1st, 3(5th), 4(6th) as the 4 miler.  So it is good with the up and down hills for say.   Not sure which school I will try to do my speedwork at.  Either Kearns high or Copperhills.  Both are pretty close by.  So will have to see for that.  On this run it felt pretty good.  But I overheated some and had a nice little heat rash on my chest after the run.  Wore my new Ogden marathon shirt.  Guess it was too much for the temp.  Even though it didnt seem to hot.  Since it was early morning.  Felt good with the last mile sub 7. 

AM- Rode my bike to work today.  First time of the year.  Felt pretty good.  And took a safer route I think then the steep hill with not much of a shoulder at all.  Just a long hill climb after mile 2 to about mile 5.  Took around 33 mins.  So I was just a min or 2 late to work for say.  And wasnt able to my morning routine at work.  I am thinking the trip home should be alot faster.  Since I only have one big hill climb and rest is mostly down hill to home.  Plan will be tomorrow get in a run in the evening and then get up early Thur morning to do a quick turn around.  Kind of like for Ragnar.  Thinking of joining back up at the gym also to get in my speed work.   Not sure if I am really wanting to do that or not.  Still tring to think things out.  On how best to get in my training.

PM- Rode back home.  I am glad that the weather worked with me.  Took me only 22 mins to get back home.  Only one hill just after the first mile and then basically all downhill.  Top speed I hit 36 on that steep hill I run on my 4 miler loop. 

AM-  Got in 30 mins or so workout this morning.  And hope to get in a good run tonight after work.

Planks 2:00 x3

Leg lifts 10 x 3

Bridges 12 x 3

Flamingos 1:00 x3

Toe raises 30 x3

Toe steps 30 x3

Wall sits 1:00 x3

Lunges 20 x3

Push-ups 35 x3

PM- Went out for a run after work.  Not sure what happend on this run.  But it was a less enjoyable one.  It didnt go as planned.  Plan was to do 2 easy miles then 2 tempo miles at 6:45 then 2 easy again.  Problem is that I ran it on a bad road the tempos.  Had to run on the gravel on the side of the road a few times and a headwind.  Not sure how much the heat played into it either.  But the 2nd tempo mile was horrible and the feeling of puking was there.  Yet it didnt really feel like puke pace really.  And the last 2 miles which were easy I was glad I was done and over with it finally.  I havent had a bad run like that in a long time.  But I hope that the next one like it is far away.

Mile 1 8:38

Mile 2 7:59

Mile 3 6:52

Mile 4 7:25

Mile 5 8:57

Mile 6 8:45

TT 48:38 AP 8:06

Allergys are kicking my butt.  I hope its just that and not a cold.

AM- Feeling ill again today.  Took some day-quil and feeling a bit better.  Got in my workout pushups and such.  But only 2 sets.

Planks 1:45 x2

Leg lifts 10 x2

Flamingos 1min x2

Toe steps 40 x2

Toe up 40 x2

Wall sits 1min x2

Walking lunges 20 x2

Push-ups 30 x2

Wife and I got out for a run down on the JRP.  Wasnt to bad for me.  First long run since the race.  And wanted to start the new training as best as I could.  My allergies werent to bad on the run which was really good.  Because there was alot of stuff in the air.  Along with bugs down there.  I think I only got one up my nose and one in my eye at mile 4.  It was nice also to run into Walter and Danille around mile 1.5 and run with them for 1.6 miles till we parted ways.  As for goals on this run was to warm up and then hit the 8:00 pace for the run.  The wife told me to run my own splits for the run since our paces would be different on the run.  So as we got back to the parking lot where the cars were.  She wasnt with me and had some issue at the restroom.  What happened is she was coming out the the restroom and the door fell off and hit her right on the nose.  Which she has a nice little ouchie on it now.  And I was still off for another 6-7 miles.  Poor thing and of course I had the key to the car.:(  As for my splits too.  They started to drop around mile 9 and it became a struggle to maintain my paces.  But never did go over 8:45 by last one sure came close.  So still recovering from Ogden but getting back fast.

TT 1:48:40 AP 8:19