Don't wanna be FAT!

Ran my normal 8.25 mile loop.  Averaged 7:45.  I was definitely feeling Saturday's hard run, but there were not any pains to be worried about.  

Ran up 40th street from the McKay Dee Hospital to the top and got on the lowest trail just above Mt. Ogden Golf Course followed it to 29th street trail head and looped by on the next trail above the lowest one.  I was running from the hospital because my wife is having our baby.  She has strep B so they had to get the antibiotic in her and because they hadn't started her on the patosim yet and not much was happening I thought I might as well get my run in.  I didn't want to be gone for any longer than an hour though just in case things changed.  It was actually a lot harder than I thought it would be to get the 7 miles (mostly on the trail) in under an hour.  It took about 55:00 minutes so I averaged just under 8:00 minute pace.  It was cold windy and snowy out.  They have now started my wife on the patosim and broken her water so the baby should be out in the next couple of hours.  

2.5 miles warmup from McKay Dee Hospital out to South Ogden.

6 miles aerobic builder (5:54, 5:52, 5:52, 5:47, 5:48, 5:39)

2.5 miles cool-down

I was just hoping to average under 5:50 pace and given the cold tempatures and icey roads I would have actually been happier with a slower average than 5:50.  I averaged just under 5:50 so mission accomplished.  I was very happy with this workout.

Did my regular 8.25 mile loop. I was spinning my tires for some of the way because of the snow packed roads. Nothing special here AP 6:56.

I considered meeting up with the guys for this run, but because they were meeting later and running down in Farmington I decided not to.  I didn't want to leave my wife with the two boys and a few days old baby for that long.  So I ran on from my house up to the rail trail then to syrcuse trail then back to hooper and through part of roy really early that morning with the hope that the boys would be asleep for most of the time I was gone.  I'm glad that ran early because it didn't snow at all during my run and the blizzard hit about 10 minutes after finishing my run.  I ran 6 miles at about about 7:20 pace then I did 4 miles hard (5:26, 5:27, 5:21, 5:27).  All 4 miles hard were slightly down hill, but I still felt pretty good about them.  I then ran 10.22 more miles at about a 7:15 ap.  Real happy with the workout and the week.

I didn't check the weather before going to bed and had no idea it was going to be so cold. I did not dress warm enough at all. Luckily I did think to bring an extra glove just in case a certain important appendage needed it. I ran my normal 8.25 mile loop but added on a little to be able to hit a porta-potty.  When I got back I checked the temperature and it was -7. brrr. 

AP 7:32

Ran my normal loop again but with another porta-potty detour. Dress wise I was much better prepared this morning than yesterday morning. Just kept things simple as I am still in the base-building phase of my training.  AP 7:14.  

I'm real excited to post this workout. I'm very satisfied with the progress I am making from week to week. I did a 2 mile warm-up then a 7 mile power run mile splits were 5:39, 5:38, 5:40, 5:36, 5:37, 5:42, 5:38.  Followed by a 2.14 mile cool down.  I ran this on my 3 mile tempo loop by my house because it is super flat.  I just wanted to average under 5:50 so to average under 5:40 was awesome.  I was also very happy with how evenly paced it was. To keep the range at 6 seconds is very good for me.  It came after a very rough night with my 20 month old.  It was nice to get some of my frustrations out.  

Nice easy run today. Slipped on some black ice and face planted into a snow bank, but no harm done. AP 7:19.

6.66 miles easy. No I wasn't trying to be devilish that's just what it ended up being. I was feeling a little tight from Wednesday's workout.   AP 7:38.

Today instead of running something fast in the middle or towards the end and slower for the rest of the run, I decided to try and run a solid pace for the entire run.  I thought that running by myself, without warming up, and with no net elevation gain or loss, this would be similar to the pace I could maintain for an aided marathon.   I was just hoping to average 6:15.  Through the first 6 miles I didn't think I was going to be able to get the average down to 6:15, but after mile 6 I got some slightly downhill miles and was able to get into a good rythim that I was able to maintain after the downhill miles.  I ended up averaging 6:07 pace.  I was very happy with that.  I think I could run between 2:40 and 2:45 right now for an aided marathon, so I still have a long ways to go but it's a good start.

miles:  6:51, 6:16, 6:33, 6:37, 6:33, 6:16, 5:52, 5:47, 6:05, 6:00, 5:51, 5:47, 5:58, 5:56, 5:44, 5:55, 5:53.

I just did 17 because I didn't want my total mileage for the week to be over 60 miles.  I'm trying so hard to be patient.  The best sign from todays workout is that I still felt very strong in those final miles.

Nothing special about this morning just got out and got some easy mileage in.  

AP:  6:50  

The new shoes felt great.

I was feeling really queasy this morning so I didn't get out.  I've spent a good portion of the day in the bathroom.  Hopefully this is just one of those quick bugs that goes away soon.  

Still sick.  Spent the nigth throwing up.  

I was feeling better but between shoveling driveways and taking care of my sick wife, there wasn't time to get a run in.

Felt good to get out and run again, finally!  The roads were slick and cars were really annoying me today by not getting over at all, but the air was clear.  Just took it easy hoping that next week I'll be fully recovered and ready to get some workouts in.  AP:  7:17 (actually a pretty decent pace given the road conditions)

Out-and-Back from my house to West Point end of the Syracuse Trail on the Syracuse trail until Syracuse pond, then back.  I started the run at about 5:45 a.m. It was a beautiful morning, really light out, everything snow covered, and it snowed just enough during the night to provide some padding and a little traction.  I really enjoyed most of this run.  Felt tired by the end, but it was a good outing.  I just took it easy the whole 20.  I thought about throwing in some fast miles but it was too slippery.  AP 7:07.

I ran all over this morning in search of a good place to run my aerobic builder tomorrow morning.  I had success.  I found a great 4 mile loop 2 miles from my house.  It was super nice out this morning.  I really enjoyed the warm weather.  Just ran easy.  AP:  7:07.

Very happy with my workout this morning. 2.25 up then an 8 mile power run then 2.33 down.  8 mile power run was on a 4 mile loop.  2 miles with the just a little wind 2 miles against just a little wind on each lap.  

Power run miles:  5:33, 5:33, 5:40, 5:33, 5:27, 5:32, 5:30, 5:38.

AP:  5:33

I was happy about the whole thing except the last mile I thought I was going faster than 5:38 so when I finished that mile and saw 5:38 I was disappointed.  But overall, still a very good workout and I'm still excited by the progress that I am seeing.  

Managed to sneak out in the afternoon for a very pleasant run from my parents house in Eden. I ran towards Huntsville and did the middle fork loop (running on the local roads near middle fork and looping back on the highway). It was a beautiful day up there and I just enjoyed the scenery as I ran. I just wanted to run easy and it felt easy, but I was a little surprised at my mile splits.  I ended up averaging 6:30 miles.  

This was one of those runs where the further I went the better I felt. I was quite sore to start, but once I got going things loosened up nicely. Just a nice easy run. AP: 7:09.

Nice and easy 8.80 miles this morning. AP: 7:02.

Ran with the Ogden group today.  This workout was Riley's idea.  The plan was to warm up 3 miles then go 5 at 6:00 minute pace, then 5 at 5:40 pace, then Riley's plan was to get progressively faster for each of the next 5 miles, my plan at that point was to just try and stay under 6:00 minute pace.  I ran with Riley for the first 11 of the hard miles.  We averaged 5:54 for the first 5 then 5:33 for the next 5.  The next 4 miles were 5:30, 5:34, 5:31, and 5:35.  Luckily Riley stopped and waited for me at that point and didn't mile of the fast stuff.  I was ready to call it quits at that point.  We finished with 3.45 miles of cool down.  The cool down was torture I was in so much pain.  But, it was a really good workout and I'm still enjoying the progress I am making.  

Had a rough night with the kiddos, so I wasn't able to get myself out of bed in the morning.  So this was a night run.  It was nice outside.  Everything felt great.  AP:  6:48

Nice easy run.  Rough night again, but I pulled myself out of bed anyway.  AP:  7:10