The Life Of Riley

Good run with Tyler up to Woodland Hills.  Just over 6 miles at about an 8 MP.  Struggled a bit during the incline on the first couple of miles but got warmed up and in the grove coming down.  Tried to push it the last couple of miles on the flats and puttered out at the end.  Good run for me though.

Hit the NordicTrack for the first time in more then 6 months.  It was just too cold, dark, and slushy for me to hit the streets tonight.  Felt really good tonight, I though I would hurt a bit from last nights run but ended up running the first 7 miles in 7:50 AP and finished off with a 7:02 mile.  I kind of surprised myself, but we will see how I feel tomorrow.

Treadmill tonight, it was going to be an off day for school started again and kept me busy until after 9 pm, but still had some energy so hit the basement and did 3 miles at 7:20 AP and then .3 miles cool down at a slow jog.  Also got in some core work, 130 sit ups on the workout ball and a few sets of bench which may have been a mistake, my left roatator cuff is inflamed again, I guess it's not quite ready for the arm weights.  Over all,  verry happy with the week so far and I feel that I'm getting some speed back.  It's been a while since I have ran 3 consecutive nights and kept my APs from 7:20 - 8:00.  Maybe a new PR this spring?

8 miles At 8:14 AP - This is 4 consecutive nights with APs from 7:20 - 8:14.  Since I ran UVM at 8:20 pace I have been labeling my 8 MP miles as marathon pace, but I am getting faster so maybe I will have to start labeling my 8 MP miles as easy.  That would for sure be progression - Cool...

4 Miles @ 7:45 AP then .5 mile cool down @ a slow jog pace.  Then hit the basement gym and finished up with 100 sit ups on the exercise ball, 3 sets of 15 rep bench press and 3 sets of 15 pull downs.  Good workout to start off the weekend.

15 miles today for my long run.  This is the longest run I have done since UVM in June.  I have run a lot of 12 and 13's and now I'm ready to get back up to the high teens and low twenties for my Saturdays.  45+ mile week, this is also the best week I have had since UVM.  Thinking about a new PR for the half at SLC this spring, hoping to run injury free while training.  Pretty slow today, only a 9:35 AP but I guess that's ok going along with the week I had.

7 Miles tonight @ 7:32 AP, here's the splits.

4 miles @ 7:50 AP

1 mile @ 7:30 AP

1 mile @ 7:13 AP

1 mile @ 7:02 AP. 

I felt great and am excited for this week.  I am getting some consistent speed back into my workout and I am feeling very strong.  I am also getting in some good core exercises most nights after my runs.  Not as much tonight though, I had to get showered up and get to class, but I still got in 60 ball sit ups to help out the abs a bit.

NordicTrack again tonight.  I'm kind of getting use to the machine again like last winter.  It's just too darn cold and icy to go outside tonight so might as well enjoy my children running around the basement while I get in my run.  Just over 9 miles tonight @ 8:34 AP.  Just set the machine on 7 MPH and cruised.  I am backing off the faster miles for a few days, my legs are recovering from yesterday and last weeks faster then normal miles. No core exercises tonight, ran into dinner time.

Speed work tonight.  I actually had a lot of fun.  I enjoy speed work on the tread mill because all you have to do is set the speed and keep up, it takes a lot of the mental push out of it, I think.  Started off with 2 mile warm up at 8:34 AP then did four .5 mile repeats with .5 mile jog in between.  Splits were -

1-6:00

2-5:56

3-5:52

4-5:42

And then a mile cool down jog at 8:34 AP.  I am learning more and more every day about running and what my body is capable of.  I look forward to the spring race season to see how much I have progressed from last year.

Also got in 150 ball sit ups, 45 bench press and 30 curls on the weights.

Outside tonight for the first day since last Saturday.  7 Miles @ 7:52 AP and then .3 mile cool down jog through the neighborhood.  Nice evening, it's a little warmer then it has been, about 31 degrees when I left home.  Finished up workout in the basement gym with 3 sets of bench press and 50 ball sit-ups.  Pretty good work out, I'm happy with the week to this point.

5 Miles @ 8:17 AP and .3 mile cool down jog.  Then I got in 3 sets of bench press and 100 ball sit-ups.  A start to hopefully a good week.  The last two weeks were going good until I came down with a little cold on Friday morning; I lost my Friday jog and my long Saturday run as well.  Now time to get back on track.  Shooting for a 50 mile week.  We will see how she goes.

8 miles @ 7:53 AP and then 1 mile cool down jog through the hood with the kids.  Beautiful evening, it was 40 degrees and perfect, the sunset was beautiful and there was even a little sprinkle the last couple of miles that really felt good at the time.  Good start to the week so far,  and still hoping for a 50 mile week.  We will see if I can find the time with family, work and school.

Tough night tonight.  Got outside to leave and Garmin was out of juice which was kind of wierd because I had it charging all night.  Must have not been seated correctly in the cradle.  Anyways, started my run and was planning on heading out past the Bible church and flipping around, (one of my 8 mile routes.)  Got out to 3.5 miles and my right leg started cramping up pretty bad so I turned around before the 4 mile mark.  Got to about mile 5 and my right calf and shin really started giving me problems, felt like cramping in my calf mixed with shin splints in the front.  I slowed the pace down and cut off the main, I ended up running a back route with poor lighting and traffic forcing me to run on the shoulder of the road which at times was muddy and snowy and gucky and gunky.  When I got home my feet and shoes were muddy, soaked and very cold.  All in all, kind of a crappy little run.  I just hope that my leg repairs in the next day or two.  I just committed to myself that I would run UVM again in June and I am just starting my training to go for a new PR.  I'm sure all will go well in the leg repair.

Only got in a couple slow miles today.  My right leg is still pretty tight so I didn't want to push it.  I ran a couple slow miles to warm up for a great upper body work out.  Did three sets of 10-15 of each: bench press, curls, squats and pull downs, also did 150 ball sit-ups and 50 crunchs.  I think I will be nice and sore tomorrow.

Nordick Track tonight.  9 miles @ 8:06 AP followed by 3 rounds of weights with sets being: 11 bench press, 15 pull downs, 15 arm curls & 50 crunchs.  Got a full 1-1/2 hours in the basement gym.  Happy and feeling good.

A little more then 8 miles once I got back to the house.  It was a beautiful afternoon to run, mid thirties for the temps but the sun was out and it was great.  Ended up with an 8:02 AP, with the last couple of miles at 7:30's.  Had a few hills in the route and ended up in the basement gym to do a few sets each of 50 ball sit-ups, 10 bench press and 15 arm curls.  I have been getting in some good weight lifting but I have gained about 4-5 lbs over the last month in muscle.  That is good I think but I believe it may slow my running progression up a little.  It's all good though.  Looking forward to a nice easy long run tomorrow to finish up the week.  Peace Out!!!

A little disappointed today.  Set out for my long Saturday run (15 miles) and ended up with only 6.  At mile 3, my right leg started cramping and giving me problems; I pushed through to mile 6 and then both legs started crapming; I decided it would be best to listen to my body and back off, re-group and start over fresh on Monday.  This was my first scheduled week of marathon training and I wanted to push past 50 miles for the week; ended up with 46+; I need to remember that I am notorious for over training and I must keep myself focused to the ultimate goal.  I have averaged more then 40 miles per week since the first of the year and I should be happy with that.  I still have 20 weeks until the race so easy does it.

Changing it up this week.  I'm backing off on quantity and I'm concentrating on quality (speed). Got in 5 short miles today, the first 4.5 @ 7:34 AP and then ahalf mile cool down run into the neighborhood.  I'm going to just go for 5-6 miles each night but increase my pace to the mid 7's and see if I can then maintain that speed tacking on more miles in the weeks to come.  I would like to get my half marathon pace down to 7:10's by SLCM.  We will see if I can do it.

Oh Tony...  I purchased P90X today for me and my wife.  I have decided to mix up my training and add in some woorkouts besides running.  Started out tonight with a 60 min plymoterics workout, whoa, that was new to my body, and then did a two mile easy run to stay warm while Court went to pick up the girls from dance and then we did the 16 min ab burner workout, and again, whoa.  Ended up getting in a 95 minute workout and we will see how I feel tomorrow.

The course was at least a tenth short, maybe even two tenths.  Garmin readings were from 6 miles to 6.1 miles.  I was happy with outcome anyways, I finished 1st in my age group, which I have never done before and 15th overall.  I had a much better pace then I thought I could get and I had a great time.  I went over with Tyler who smoked the course.  He was 4th overall and 1st in his AG.  I have never raced a 10k but as much fun as this was I think I will fit a few in this spring.