Dare to be great!

Had to drop the car off at the mechanics in Lehi, so went to the Legacy Center with my wife.  Ran around the track inside, holy turns,  Turned it into a progression run mostly because I wanted to get it over with.  Miles were as follows : 8:39,8:19,7:58,7:50,7:41,7:33,7:17.  Pretty much tried to run easy and push one stretch of the track to marathon pace for a little stride.  The pace felt like I was going faster than what the watch said.  It will be a busy, busy day tomorrow so I hope I can get a run in early.

Good cold run this morning.  My son's baptism is this morning so I headed out early to get the run in.  My eyelashes and eyebrows were covered with ice when I got back.  Started at the iron bridge in Lehi and headed south along the JRP.  The trail was flooded at Willow Park so I headed up on main st. to the 4 corners.  Then North on Redwood until the road the Police driving range is on then looped back to the iron bridge. 

My garmin's battery died at mile 4, I was planning on going 10 but when I mapped it when I got home it was only 9.  Legs were feeling some fatigue.  I didn't push the pace and was averaging around 8:20 when my garmin died.  Probably averaged somewhere right in there. 

We might go snowshoeing this afternoon so I will get some more time on the legs.  It was a beautiful sunrise this morning.  It's a good day to be alive...

Went in early to the gym and got a quick run in before work.  Not quick as far as speed goes, but still nice to get a run in before work. I was feeling kind of "creaky" getting going, must be getting old.  Maybe it was the damage I did with all the delicious "junk" I ate last night watching the superbowl.

1st mile 8:37, then the next 5 at 8:00 pace, with the last mile at 7:30.  Ended up feeling ok at the end of the run.

Woke up with no energy and a full day ahead. My wife went to the gym early and I had to get the kids ready for school and take care of the puppy in the morning. I was planning on heading out in the afternoon, but still felt sluggish like I was coming down with some sort of sickness. I took the puppy out into the fields behind the house as she had way too much energy from being inside all day.  Ran probably 1.5 through the snow with the pup.  I probably just had a migrane as I am feeling much better today. 

Woke up feeling much better, I think maybe just a migrane last night and probably some old bones. Went to the gym this morning, 1 mile warm up at 8 pace then miles 2-5 at 7:30, with mile 6 at 7:03, cool down the last mile at 8:00 again.

Run felt pretty good, not breathing too hard, but still a sweaty mess.  I think it is still pretty hard on my body to go from 3 miles a week for the past couple months due to injury then back to 7 miles a day.  I probably need to take it easy every other day then get quality workouts in the others until my body is adjusted to training again.

Nice recovery run this morning, just set the boring treadmill on 8:47 pace and plugged along. Good to get one in this morning.

Finally a run outside, went from the house to the canal trail. Then on the road south towards the high school. Felt good to get out 7:46 AP, got back in time to change and go the my son's donut date at school.

Got home very late last night from the Jazz game we went to with the team I help coach.  Had a lot going on today, but I eventually found my way out this afternoon.  The snow let off for the most part with just some flurries the first half.  I thought the roads were clear, but it was VERY slippery in places.  My altras were acting like ice skates in places.  AP for the run 8:09, hard to get on a roll trying not to fall.

Went from the house out towards the highschool, up the hill towards the Ranches  Legs were fatigued by the end, oh well, first double digit run of the new year.  Got to start somewhere.

Got up early this morning and hit the gym before work. I am becomming a wuss with the cold in the early mornings. Hopped on the treadmill and got a decent base run in, just tried to relax and not push anything. First 4 miles at 8:13 pace the last 3 at 8:00 pace.

Happy Monday to all.

Woke up early this morning for a dark and cold run from the house. Same route down the canal trail then south on the road. Wanted to do some strides mixed in with the run. I tried to do two strides every mile except the first and last.

Run was ok, my injured ab/groin really did not like the sprints.  I am feeling it now this afternoon.  I averaged just under 8min per mile.  My garmin is not holding a charge anymore and shuts down between miles 6-8 depending on what I am doing.  I was thinking it just wasn't fully charged, but I am positive it was this morning and it still died.  Not good...

Easy recovery run this morning. 3 miles around the hood by myself, then took the new pup on her first trial jog. 1.5 miles with her. She did alright, will keep trying to get her out and some exercise. She is a black lab who just turned 4 months.

Really good run this morning for a treadmill. I think just taking recovery runs the day before a good workout is going to continue to tbe the key until I can overcome all my injuries and maybe get younger. 2 mile warm up at 8:34 pace, then 4 miles at 6:53 pace, then 2 miles at 8:00 pace to cool down.  The pace did not seem too overwhelming and hope to lock in the pace into my legs as a conservative half marathon pace on flat ground.

I plan on running a half next month, our local Shamrock Half Marathon, which is a difficult hilly course.  I use it as a gauge every year to see where I am.  It would be nice to break 1:30 on the course.  We'll see...

Couple really easy miles with Laurel this morning around the hood. It was good to run with her. She signed up for the Utah Valley Half so I got to get her out running more.

Fun morning run to the top of Lake Mountain, finally conquered that goal.  Now it will be fun to try to run it faster it may take a while.  Conditions were great and next time we will have to have a group as apparently it was the "smallest group run ever." 

Garmin died again after the first few miles, just tried to enjoy the scenery and not worry about pace.  It was fun to float back down the road, had some delicious chocolate milk. I got home to the pup and it was so nice out, I took her out for a 2 mile shakeout run.  Good times...

I thought I would be able to get away from Saturday's run up the mountain without any leg soreness, wrong.  Felt fine on Sat. then sat in the car all day yesterday on a long road trip then woke up this morning and they were pretty sore.  Took the puppy running through the fields behind the house early this morning, then went snowshoeing up the canyon with the family during the day.  Got home and didn't feel too motivated but it was so nice outside, I went for a quick run while my dinner was cooking in the oven.  Felt very nice to be out and got most of the soreness out of my legs.  AP 7:26

Chickened out this morning and went to the gym to run inside.  I've been such a baby with the cold runs in the morning lately.  I was planning on some speed work mixed into the workout this morning, but had a knot in my hamstring and the legs did not feel totally recovered so I did not want to injure anything.

1 mile @8:19, then 4 miles at 8 pace, 1 mile at 7:30, then the last again at 8,  all at 1.0 incline.

 I had to listen to my body this morning.  I can run through tired legs and have to train my legs to do so, but this morning it felt like I could injure something if I did any speed work.  

Very easy recovery run around the hood. Started uphill and in my heavy sweats so it forced myself to go slow. Just cruised along nice and easy, ended up running up the dirt road up to the quarry then looped back home.  AP for the run 9:11,

Looked outside the window early this morning and could see snow on the roads and blowing snow so I went to the academy to get a run inside on the treadmill. 1 mile warm up @8:00 pace, then 5 miles at 6:53 pace, then .75 at 6:39, with the last .25 @6:18, 1 mile cool down at 8:00 pace, miles 3,5,and 7 at 1.0 incline.

Good tempo run for me, feel like I am getting stronger and the pace did not seem overwhelming.  I'll get there...

Same run as Wednsday with an added mile or so with the pup when I got back home, and a snow storm.  PF in the right foot has been acting up lately.  Hopefully the weather holds out for a long run tomorrow.

I was worried the weather would be terrible for the run this morning.  Turned out it was pretty nice just a little windy in spots.  It looks terrible out there now.  Ran the course for the Shamrock Half Marathon in Saratoga all by my lonesome.

The run felt really good had a unplanned progression run of sorts. 1st mile 8:09, last mile 6:44, with an AP of 7:38, total 1:40:16. No fuel, only water.  Felt pretty good at the end, hopefully with some consistant work I can have a really good year...

Another very early run this morning at the gym. Still not wanting to run outside in the cold very much...

7 miles, pretty relaxed while I watched The Office season 2 on the dvd. First 4 miles 8:00 pace, the last 3 7:53. Good times, now I get to sit at a desk for 12 hours... woo-hoo.

Once again treadmill run, all by myself at the little gym I can run at. Had a pretty good time watching the Office again while I ran. 2 mile warm up 8:26,8:13, then 7 200 pick ups @6:00 pace with a lap and a half recovery all at 8:00 pace between, finished with 1 400 @6:00 pace, 2 mile cool down @8:00 pace.  Still feeling out how I feel with some speed thrown in the mix.  I didn't want to re-injure anything so I did 200s instead of 400s. 

Felt pretty good during the run.  It is calling for some warmer weather this weekend, if anyone is up for a long run let me know.  Bring on the sunshine.

Recovery day, 4.5 sluggish miles this morning from the house.  The moon and sunrise were pretty awesome though. 

PM: ran with the pup through the fields in the back of the house. Always a good time, but should have brought gloves, my little hands were freezing.

Woke up bright and early and went for a jaunt down on the JRP from Willow Park in Lehi. Headed north 2 mile warm-up, then 6 @half-marathon pace. My stupid Garmin's battery died about a mile and a half into the tempo.   I luckily anticipated my Garmin dying and wore my watch also.    I was averaging just under 7 min. pace when it died so I ran until my watch hit 21 minutes, to give me a minimum of 3 miles, then turned around, finished the second half of the tempo in 20:33,  then 2 miles to cool down. Ap for the run 7:29, 6:55 for the tempo miles

I was trying all kinds of mind tricks to not run in the cold this morning as it was about 14 degrees, but I suited up and out I went.  I wish I had a camera when I was done with all the ice on my eyelashes, and beanie.  It looked like I was 80 years old.