Don't wanna be FAT!

Loop: up 6000 S down 5600 S to Freedom

distance: 4.27

total time: 27:03

average pace: 6:22

mile 1 6:42

mile 2 6:37

mile 3 6:00

mile 4 6:03

last .27 1:41.

comfortable run.

Out-and-back past Clinton pond.

Total miles: 5

Average mile pace: 5:52

Mile Splits:  6:07, 5:53, 5:50, 5:44, 5:30

This was actually a solid run for my current condition.  I used to be able to consider these easy miles, but these were definitely hard mile.  The goal was to average under 6.

Side Note:  While running by Clinton pond I ran through a flock of geese and one of the geese was apparently drunk because he flew right into my gut.  It kinda hurt...

I wanted to go for a trail run but because the wife is really pregnant and had had a long week watching our boys I felt too guilty to take off on a run for several hours, so I settled for what I thought was the next best thing and took my 18 month old (Payson) and 3 1/2 year old (Mitchell) for a hike.  

I have done this several times before and have gotten pretty good workouts in doing it because Mitchell is usually a pretty good hiker and Payson usually lets me carry him.  I usually have a really good time with them while we're at it.  But this wasn't the boys day.  Mitchell was complaining about being tired and hungry from the get go, and Payson didn't want me carrying him, so I didn't get much of a workout in at all.  

As a positive note, we went up Taylor Canyon a little ways and it was absolutely beautiful.  Oh and the wife was happy because I gave her 2 hours of freedom.  

I ran around the neighborhoods pushing Mitchell in our jogging stroller looking for houses decorated for halloween.  It was a night run.  I just ran at a very comfortable pace and enjoyed the sights and the nice temperatures.  

Total Miles: 6.13

Total Time: 46:43

Average pace: 7:41

Mile Splits: 7:25, 7:40, 7:41, 7:52, 7:37, 7:26, 1:02 (.13)

Out-and-Back past Clinton pond.

Total Miles: 5

Total Time: 32:46

Average Pace: 6:35

Mile Splits:  6:46, 6:45, 6:40, 6:30, 6:05

Comfortable pace and run.  

Loop up 6000 s past in-laws back on midland

Total miles: 5.04

Total Time:  35:02

AP: 6:58

Miles: 6:56, 7:07, 6:51, 7:02, 6:48

Ran at a comfortable pace.

Ran up to the top of Malan's Peak and a little beyond then back down.

Total Distance: 6.0 miles

Total Time: 1:09.02

AP: 11:45

Miles:  13:08, 15:16, 12:18, 11:07, 8:46, 8:24

I forgot how steep it was going up to Malan's Peak at times I had to walk for a little ways because my quads and calves were burning.  Even on the way down I found that I was riding the breaks most of the way down because it was so steep and too dangerous to let loose.  

Same loop as October 24.  

Total miles: 5.06

Total time: 33:35

AP: 6:37

I tried to run this at a slighty faster pace than what was really comfortable.  It was going well for the first 3 miles but than I got a bad case of the craps and had to stop twice to take care of that (once in somebody's side yard).  

These were bike mile pulling my two boys in our bike trailer.  I was trying to go as fast as I run but I couldn't do it except for when going down.  Because I'm not in bike shape at all this was a better workout than I would have gotten running this same route.

Biked past clinton pond and then up a pathway that goes past the back side of Clinton Elementary then back home.

total distance: 4:91

Total time: 33:04

AP:  6:49

miles: 7:58, 6:22, 7:30, 6:09, 5:05 (0.91)

Total Miles: 6.00

Total time: 38:46

AP: 6:31

Miles: 6:58, 6:37, 6:58, 6:25, 6:05, 5:42

Ran at a pace that felt just slightly faster than comfortable.  Ran at 8:30 at night so it was fun to get some reactions out of some late-night trick-or-treaters.  

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.  

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