Dare to be great!

A couple of miles during lunch with the guys from work around Liberty park. Just tried not to get blown away by the wind or hit by flying branches. 1st lap 12:03 second 11:33 My ankles kept being blown together, it was kind of fun, but my hands were freezing, I was not prepared to run outside today.

Had a really good run this morning.  Started out helping my neighbor move for a few hours, at least when we were done the roads were dry and the sun was out.  Went by myself this morning, started at my house and went out of the hood and headed north on redwood uphill into a headwind and past camp williams, then looped back down to the JRP trail.  It was really nice on the trail as I had a good tailwind and felt like I could float on forever.  Linked back in to the new road, felt pretty strong heading back uphill towards the house even heading into the wind, looped back through the neighborhood around by Chet's house (I waved) and back home.  AP 7:49 Miles were as follows: 7:42,8:14,8:43,7:31,7:31,7:40,7:40,7:48,7:39,7:57,7:46, last .17 6:44  total 1:27:18

Ran around the neighborhood this morning before work. I am not a fan of running before work, I am still cold. Just tried to take it easy and burn some calories. I made sure I did not bring my music, because I never "take it easy" when I run with music. I also didn't look at my pace during the run. AP ended up being around 9:15. Just needed to add some extra miles this week and knew I was working late tonight.

 I ran on the treadmill at the gym. 1 mile warm up @8:49 recovery pace then 3 half mile repeats at 6:00 pace with a quarter mile recovery in between at 8:49 pace. Finished with a cool down mile at recovery pace. Felt pretty good, I planned on doing this run last night after work,but I was starving and felt a migrane coming on.  Did do some core excercises last night.  Hopefully I can build on my speed sessions, next week I will add some tweaks.

Tempo run at the acadamy gym this morining.  1 mile warm-up @8:49, I wanted to keep my pace at 7:00, however it would only let me go 7:03 or 6:58, so 1 mile 7:03, 2nd 6:58, 3rd 7:03, 4th 6:58, kept it at 6:58 until the last 2 laps, and bumped it up to 6:53, then 6:48.  finished with a cool down mile @ 8:49.

The run felt pretty good, I want to finish a half this year in 1:30 or less, so I am going to keep working on building on my tempo runs at that pace.  My lungs felt pretty good, legs were a little "wobbly" most likely just because I was on the treadmill.  They were not sore just "wobbly"  I felt like I could have kept going so that is a good sign. 

Went out this morning with Chet.  My last couple of workouts the bottom outside on my arch) of my left foot has been hurting.  I was hoping it would go away after I got warmed up today.  No didn't go away, just got worse.  Hopefully it will heal up soon.  About mile 7 it was hurting pretty bad.  It was a nice run, my legs and lungs felt great.  It was just torture being held back by a foot, but I did not want to push it.  AP 8:22

I have been taking it easy this week, trying to get my foot better.  It is feeling much better today.  I will try a test run later this evening.  On top of my foot, I have come down with a cold.  Oh well,  I did do some weight training, push-ups, pull-ups, core and ab excercises.

Decided to brave the "gunk" this morning.  Ran by myself on the JRP, started at the iron bridge and ran south.  I have been resting my foot this week and fighting off a cold, so I wasn't so sure how it would go. Plus we had a church chile party last night.  I could feel some pain in my foot for the first little bit, but it didn't keep getting worse like last Sat.  I tried to adjust my form and that seemed to help.  I comtemplated going further today, but did not want to push it.  Average pace for the first 4 miles: 7:36 negative split on the second half, last 4 miles AP 7:18.  Average for the whole run was 7:27.  I was definetly pushing it harder today, and it felt good. 

Hopefully I can continue easing back into it this next week.  My lungs are clearing up from my cold.

I was glad to put at least some miles in this week.  Besides some stength training this week, I haven't done much, and with multiple christmas parties going on it would be easy to slack off, and fall way behind.

Went out with Blake and Terry for a run around Liberty Park for lunch. As soon as we started I felt my left foot hurting again. No bueno. I took it easy and stayed in the wood chips. About a mile into the run the pain leg up some. I am guessing my plantar fasciatis is back. First 1.5 13:10 Second 1.5 11:57. I threw in 3 30 second pick ups during the last lap to see how it felt. Didn't hurt any worse. Hopefully I can rehab it back into health.

Went to the gym and ran on the treadmill.  I wanted to run a 5 mile tempo run.  I started with a warm up mile @ 8:42 then started the temp run, 1st mile 7:03, 2nd 6:58, 3rd 7:03, fourth 6:58.  I was feeling out of synch and did not want to aggavate anything, so I decided to end the tempo run at four.  On a positive note my foot felt good the whole time, I wanted to do a cool down mile, but after a lap bumped it back up to 6:20 for a lap ,then another lap at cool down pace, then one more lap a 6:00 pace, then finished with a half mile at cool down pace 8:42.

Overall a pretty good run, then joined up with the family and spend some time swimming in the pool. 

3 easy miles with Laurel around the neighborhood. Great morning to run.

Ran from the house towards Eagle Mountain with Chet.  It was 12 degrees when we started.  It was the coldest I have been in a while.  I am still defrosting.  We left early so we could spend the rest of the day with our families. Nice run, 8:23 AP. Just kept it relaxed, now hopefully I can eat without guilt tonight/ tomorrow.  I have been working hard to get my weight back down, almost back into the 150s. 

Merry Christmas to all....

Nice recovery run around the hood.  Went up around the hills and looped back down around to the house.  I am heading to South Carolina in the morning for work.  Hopefully I can get some runs in while I am there.

I really  had good intentions to get more runs in this week, however, work and travel had other plans.  I had the day off work today, so I decided to wait till it was warm to go run.  I ran into Chet .25 miles into the run but could not talk him into leaving repairing his car to hit the hills.

Same run as Monday, headed up in the hills and looped back around to the house. 5 miles total, 7:41 average pace.  I threw in 6 45 second pick-ups at around 5:45-6:05 pace scattered in the run.  My bathroom scale broke last week so I am dying to see the holiday damage.

Pretty good day so far.

Went out this morning with Chet, started at my house and went over the hill past Camp Williams.  Looped back down to the JRP and took the trail back to 2100, then headed back up to the house.

It was nice and warm today.  Chet was having some issues around miles 6-8 and at 8 decided to take it easy and I would pick him up if needed.  There is no stop in that guy as he was right there at the end.  AP for the run 8:23.  Hopefully these hills will pay off later.

Was reviewing my running year just now.  I hope next year I can continue to build and stay strong and healthy. 

Happy New Year everyone...