Don't wanna be FAT!

Pushed Mitchell in the stoller (he weighs about 40 lbs)

Out and back on old railroad tracks path heading south.

Total Miles: 10.07

Total Time: 1:12.54

AP: 7:19

Miles:  7:33, 7:47, 7:55, 7:37, 7:37, 7:07, 6:49, 6:53, 6:29, 6:34

Ran at a comfortable pace the whole way.  

Total Time:  29:10

AP: 6:53

Miles: 6:50, 6:56, 6:40, 6:46, 1:57 (.29)

Ran up 6000 to 3500 to 5600 down to freedom elementary and through the neighborhoods home.  Ran a little short and light because I knew I was going to play basketball afterwards.  30 minutes after my run, I went and played basketball for 1.5 hours.  That was a better workout than my run was and more fun!

Total Time: 1:21.12

AP: 8:13

Miles: 10:04, 8:50, 9:13, 8:32, 7:52, 7:39, 7:40, 7:02, 7:20, 6:58

Ran with the Ogden group this morning up on the trails. We ran from Rainbow Gardens and worked our way up to upper, upper.  It was a good run at a comfortable pace.  I enjoyed running with the guys.

Big loop from my house up to the rail trail down to syracuse trail and back.  

Total Distance: 15.13

Total Time: 1:36.31

AP: 6:27

Miles: 7:02, 6:38, 6:51, 6:38, 6:35, 6:22, 5:31, 5:14, 5:28, 6:29, 6:45, 6:40, 6:25, 6:33, 6:24

I ran this with Dave, Riley, Ken, and Ben.  This was the best workout I've had in a long time.  We had terrific weather, I felt really good, and it was just a great Saturday run.

Pushed Mitchell in the stroller.  Let Mitchell decide where we went, so we did several laps at the park by my house and then went ran to Clinton park and did several parks then back home.

Total distance:  7.34

Total Time:  57:34

AP: 7:53

Miles:  7:42, 7:42, 8:00, 7:44, 8:10, 7:52, 7:43, 2:39 (.34)

Felt pretty good.  My legs were a little heavy from Saturday but mostly Mitchell felt really heavy in the stroller (heavier than normal for some reason).  Good start to the week.  I would like to get 35-40 miles in this week.  

out-and-back to Clinton.

Miles: 6.0

Total Time: 41:51

AP: 6:59

Good comfortable run.

Ran with Ogden group started on the Riverdale parkway and did a good loop through Ogden.

Total Miles:  11.00

Total Time: 1:20.53

AP:  7:30

Miles:  8:08, 7:13, 7:31, 7:22, 7:09, 7:16, 7:09, 7:09, 7:22, 7:17, 7:11

Good comfortable run.  The highlight was when Jason Holt hurdled a gate that was probably over 4 and 1/2 feet tall, it was unbelievable!

Ran from 21st street pond with Ogden group. 

did 3 miles of warm-up, then 4 miles that was somewhere inbetween a tempo and an aerobic builder, then 3 miles of cool-down.

4 fast miles average was 5:52. I went 5:52, 5:44, 5:50, then 5:55.  

It was a strong workout for me at this point.  

4.27 mile loop up 6000 S down 5500 S by Freedom Elem.

Total Time 31:15

AP: 7:19

Easy run.

Ran from Brett Ferriers house to North Ogden on the trails and down through Harrisville and back.  It was very windy.  A difficult but strong outing for me.  

Total Time:  1:49.57

AP:  7:07

I was glad to have a good group to run with.  Present were Jason, Brett, Dave, and Ben.

Ran a loop from my house past Clinton Pond, past Cranefield Estates, past Hooper Sinclair, past Roy pond, and home.  

Total Time:  57:50

AP: 7:01

This felt nice and easy.  It feels good to be starting to get into decent shape again.

My weight this morning was 162.6, I would like to get to where I am consistly under 160 every morning.

I ran the same loop I did yesterday, but I did a two mile warmup then 5 miles of aerobic builder/tempo then 1.25 miles of cool down.  This was the best workout I have had in a long, long time.

Aerobic Builder/Tempo:

Total Time:  28:24

AP:  5:41

Miles:  5:34, 5:42, 5:48, 5:40, 5:40  

The first 1.5 was slightly downhill and the last 2 were slightly uphill.  My goal was to average 5:50 so I was well under my goal pace.   

Weight: 161.2

I ran the same loop as the last couple of days, but this time I pushed Payson in the stroller.

Total Time: 1:01.17

AP: 7:26

Just ran at a nice comfortable pace.  I also played an hour of full court basketball last night.  Payson is a lot easier to push than Mitchell.  Not only is he a lot lighter, but he doesn't ask me questions the whole run.  

Weight: 158.4

Out past clinton pond and back

AP 7:23

Trying to keep the miles down because I knew I wanted to do a long run on Saturday and I don't want my weekly mileage to go up too much too fast.  Nice and easy.

same run as the day before.  Pushed Mitchell in the stroller.  He is almost 40 lbs.  Felt like the same effort as Wednesday with Payson in the stroller, but I only averaged 8:11.  Again I didn't hard or far because I'm trying to not do too much too fast.  

This was the best workout I've had in years outside of races that I have run.

3.5 miles warm-up

3 miles tempo (5:18, 5:15, 5:18 is what I had but apparently my watch was having problems I probably only ran 5:20 pace)  

3 miles easy about a 6:55 ap.

2 miles tempo (5:14, 5:28 both miles were uphill second mile was more uphill)

2 miles easy 6:45 ap

1 mile hard (5:05)

1 mile easy 7:00

1/2 mile hard (2:24)

1/2 mile easy (3:25)

1/4 mile hard (1:08)

3.25 miles cool down 7:16 ap

I did more than I was planning on doing, but I ran with Riley, Ken, Ben, and Albert and having them doing the workout made me want to do it.  I felt strong and got through it okay.  I just hope this workout doesn't come back to bite me later.  

This was a great week.  Not only did I get more mileage than I have gotten for a long time, but I also played basketball on Tuesday night and football on Thursday morning so it was a very active week.