Clydesdale Runner

Another fun 3M on the TM at lunch time. It was great - I pretty much relaxed or rather took it not too intense. I just kept the TM at 1.0 incline and ran in 23:58 - did you catch that time?? The first time I've been under 24:00 for 3M - yep, it was awesome. That gave me an 8:10, 8:00 and 7:48 and I was still breathing at the end! (little joke there as I have exercise induced asthma) - but yeah, it was great!

RunStrong friends and keep it fun!

Good desert run - ran in afternoon again - was warm while sun was out - but as soon as it went in it got cold and me with only my shorts and light shirt on - brrr!! Anyway, it was a good 6M that took me 54:18 to finish - I was doing a good 8:45 pace then hit the mega hill at mile 5 and for that 1/2 mile droped to a 12:00 mile - ugh! so I got a 9:03avg for the entire run and that was really great.

RunStrong!

Started my watch and it said battery low - not a good sign - a half mile into the run and it quit on me - ugh! Luckily it was on a familiar trail and I mostly remember the mile points - so a quick 2 out and 2 back - no idea on time - the usualy I'm sure. Right shin has been acting up, but I've been able to keep it at bay, until tonight - it really bothered me during this run - so I might not go the 3 tomorrow - but we'll see. I've been icing it, muscle gel and I have a shin brace to wear. I know it's just the extra mileage I jumped up to that is causing it and once used to it - it'll go away, just my body and how it reacts (I've been here before in other words)! 

RunStrong friends - especially you Jfogg!!

30 min weight workout followed by 3M on the TM. Time was 25:24 (8:28 avg) - wanted to take it light - am doing the big hill tomorrow. Shin felt great - I think it is those other shoes, because I seem to feel it more with them than the ones I wore today. Everything is going well, I was looking at the Deseret News 10K, but online entry is already closed (weird?) - they have a clydesdale division and so I'll call and find out if entry is still possible!

RunStrong!

Did my 4M O&B up Foremaster and back. It's perfect because 2M takes me to the bottom of the other side then I just return. Last time I only got 3/4 up and had to practically walk/jog the rest of the way -- this time was different! My time was 35:51 (8:58avg), but I maintained the pace. First M was 8:37, then I got 9:23 & 9:22 (which is the climb/down on both sides) and third M was 8:29. I was able to maintain the pace going up only allowing 1min diff and then got right back on pace once leveled out -- definitely getting stronger again and feeling it. Here is the elevation chart of the Hill - I love the way it looks on paper!

It was cold this morning - 26degs with windchill of 21degs - wind was in my face going out but at back coming home - not enough to push, just was nice having it off the face. RunStrong everyone!

This was actually quite relaxing - I took yesterday off due to my right shin (which really was just a "precaution"). Today I felt totally normal and will continue to monitor and take care to watch and treat accordingly.

There wasn't much to this run - temp was 34, with 30 windchill, so almost a heat wave compared to the lower 20's just a few days ago. Time was 34:15 for an 8:34avg broken down to 8:56, 8:38, 8:13, 8:27 - all very fresh feeling and relaxed - it really felt like just a stroll in the park (or something like that!).

RunStrong everyone!

Sorry for the lack of response - as always with me and running - I am on the injured list. Funny how I can go forever weightlifting and never get injured - and only 2 months back into running and I have an injury. It started out as a little shin split, but I feel has progressed beyond to possibly a stress fracture - I have not ran since Friday, been doing the RICE treatment and will go with that for awhile longer -- in the mean time my mind is set to getting back into a 5 day weight routine and fitting running into that.

It'll work - because I'll make it work - RunStrong & PumpHard!

Man - was sore from yesterday's chest workout, especially when I had to do the wide pullups and stretched the chest. It was a great workout, hit 10 reps on almost everything and made them go pretty slow. The workout went pretty quick as most weights are light right now - just trying to get back into the flow.

Did my Obliques tonight - 80 reps with 3 different exercises. I will hit the Abs M&Th and Obliques Tu&Fri and workup to 100 reps and eventually beyond that.

I went to see April the massage therapist tonight (before the workout) for my right shin - this was not a massage, don't get me wrong - there was nothing "pleasureable" about it! It was pain mostly the entire time as she was taking knots out of my muscles that I never knew existed! But, I must admit, afterwards my leg felt incredibly light, the pain appeared to be gone from that area and so I will try to run again tomorrow morning, lightly, just to test it and see how I feel!

Pump Hard friends!

Well...I started out my run this morning cautiously, as was unsure of the shin. Throughout the run there were moments where I could tell there was something still there and also times where I felt perfectly normal. April did say that it's usually the 2nd day that most people feel normal again. I didn't feel the sharp pain at all, there was no tender feeling to the touch at all - and with the amount of knots that she kept discoverying it was amazing that I was even running at all!!

Time for the 3M today was 25:26 (8:24, 8:31, 8:31) nice and easy and relaxing. I will take tomorrow off again just to let things recover properly and then hit it again on Friday. Looks like our man Steve is once again right! You're the best buddy!

RunStrong friends!

AFTERNOON WEIGHTS:

Wasn't sure how the workout would go with running this morning and having to do this in the afternoon vs the evening - however, it went really well.

Didn't have any issues really - the squats/seated calf raise combo went well; followed by the leg extn, calf raise, leg curls combo; followed by the stiff legged deads, close stance squats combo. The last was a good push as you can imagine the hams & guads just being blasted. I kept all sets at 3 and reps at 10, weight was light as I will be working up to them again!

I will normally (on Wednesday that is) run in the mornings and do this leg workout in the evenings and then rest from running on Thursday. So we'll try it and see how it goes!

PumpHard and StayStrong everyone!

PM Weights:

Sweet Arm's workout -- totally blasted everything, which is just fantastic!

Started with my Ez Bar curls, Tri Pressdowns, Wrist curls combo - followed by Preacher curls, close grip B Press, Reverse wrist curls combo - then Incline DB Alt curls, dips combo and finally finishing with Incline DB Tri extensions and DB Hammer curls! Again, each is 3 sets with at least 10 reps - weight light for now.

Am still quite sore from previous days - first week is always like that. Tried to do my Abs, but couldn't get too far as the pain from the soreness was quite intense and I had to back off - but I'll be back hammering at it soon!

What a great way to start the day! I wasn't too sore from Wednesday's Leg workout - but sore enough. I stretched out a lot last night and I really think that helped this morning. I couldn't believe how "light" I felt this morning. The pace was incredibly relaxing and easy and it was pretty quick for me - I had absolutely zero pain anywhere and am again, amazed, at how much better I feel.

Time for the 4M was 32:35 (8:08avg) which broke down to 8:39, 8:12, 7:39 and 8:03. You know how the mind keeps playing games after coming back from an injury - it keeps searching the area of the injury to see if you are experienceing any pain - crazy, but it didn't find any and I had this great run -- plus I was just rested and ready to hit the pavement again.

RunStrong Friends!

This was a pretty good run - wanted 6M, but had to settle for 5M because I pushed harder at the begining than I should had.

Weather was great at 46.2avg with a high of 48.2 during the run. My heart rate hit 172 around the turn-around point which still says it is in zone 3 - I think I have my maximum heart rate wrong and will have to check into that.

Time was 40:35 for an 8:06avg. Miles were 8:06, 7:50, 7:52 (then turn-around) and realized I need to slow, 8:32 and 8:13 - the funny part was after the 4th mile my body was just going right back into that previous pace - but I stopped at 5M anyway.

The afternoon time, the warm weather, the healthly legs, the rest - all combined for the results of this run.

RunStrong friends!

Nice little treadmill run this morning - no pushing - kept the treadmill at an 8:24 pace, and that is what I finished with. Time was 25:13 which breaks out to an 8:24 pace.

Off work today, so didn't want to get up early and decided to sleep in and it was nice. I will do my weights a little later today as scheduled.

RunStrong friends!

PM Weights:

Had a great chest pump today. Everything increased by 2.5 or 10lbs today as is normal for any of my workouts. You have to keep stressing the muscles to make them grow. My weight is still low enough that I will pretty much stay tight and lower body fat in combination with my running routine.

My dips were a little tough - I can't believe how much my tri's have gone weak -- but they are getting stronger still - this is only the 2nd week back.

PumpHard everyone!

Had a great 3M Treadmill run this afternoon. I tried one of the different workouts on it. It was a 10K trainer, and basically had you automatically going up and down throughout, simulating actually running on terran. I only went for 3 miles of it. I started out at 8:00 min pace and level 6, held that for 2 miles, then dropped to 8:30 and level 1 just to try and finish -- it was good, just had me going up more than going down! lol

I signed up for the Ogden Half Marathon today - it is on May 17th, so it should give me enough time to get in enough shape to at least finish it with Jeff!

RunStrong friends!

PM Weights:

What a great workout this was - went up 15lbs in most of the exercises today, just because I felt like it! On the pull-ups I went extra wide which really gave me less reps, but man it was an incredible blast back there! I figure that if I can develop those really good, then my back will be pretty awesome.

Had no mercy on my obliques at all - I got up to 90 reps with 3 exercises and then just had to stop before I died! Ugh - that was good.

PumpHard friends - muscle don't come easy!

This was a good morning run - the first 1M was a nice gradual uphill, but you most definitely feel it - was 8:49 to get up that. After that was flat to downhill - times were 8:07, 8:00 and 8:19 for a 33:15 total (8:19avg). I was teased with rain again. I got outside in 48deg weather and it had rained; it was wet on the streets and the smell was in the air - but no rain for me to run in! But I was happy as at least I got to smell it -- someday, the rain gods will favor me again. Get to do leg workout today and rest from running tomorrow - can't wait! (for the workout I mean!) RunStrong friends!

PM Weights:

Had to workout in the afternoon again - one more Wednesday doing that until May!  My run this morning didn't affect this workout at all - as I was able to blast my legs and calves extremely well. I went up 15lbs and 10lbs on all exercises today vs the 10lbs and 5lbs last week - of course, last week was the first back in awhile - and now my body is starting to "remember" that it has done much heavier weight than this before! (much like my running started remembering after about 1 month back.

Kevin should be back from his mission the first week of April and hopefully I'll be a little up to par by then - or at least enough to help him out. I saw Eric yesterday and he may come back and workout until he leaves next month for his mission - we'll see, I hope so 'cause Eric is good!

PumpHard and StayStrong!

No run - but nice PM Workout:

Awesome arms pump today -- I had the day off from running, so probably had a little extra energy for this one. I was able to do like yesterday and increase the weights by 10-15lbs vs the 5-10lbs last week and could had went more, but didn't want to overdo it on only the 2nd week. The dips went up to 10 reps - which is my goal before I add weight (using a weight belt) - that was good! I had no problem with any certain exercise today either.

Abs were blasted and much like the other day, I had no mercy! It's pretty good knowing that the blast you are giving them is helping - my running is really bringing them out too as I am losing body fat like never before - so another advantage to doing both!

PumpHard friends!

Crazy - but good run! Crazy in the fact that I tried running with 0 (zero) energy! I hadn't eaten in over 18 hours and that was with a full weight workout last night even, so yeah, no fuel in the tank to even start out with is not going to get you going very well in the morning! Managed 4M in 34:08 (8:31avg).

Good in the fact that it was raining -- just a light drizzle, but it was rain and it was coming down sporatically -- so I was totally excited, but it did come with a wind attached to it, which I am not fond of -- but I am not complaining one bit!

RunStrong and have fun doing it!

This was a really "fun" run - I put the fun in quotes, only because I am serious - it's been awhile since I have had fun on a long run and so this was quite enjoyable.

It was wet and rainy this morning, light drizzle, but it maintained throughout the run -- and I am the rare breed that loves running in the rain. This was all a new course, so I knew it would be around 5-6 miles, so it was even better when I knew it would go all the way to 7. This took me on a new trail that I hadn't been on and I was going UP the entire way (see graphic just below here). I just relaxed in this run and kept the pace at the kind where I could go for awhile.

No, the graphic isn't messed up, it actually went off the chart! I got a 10 something on this mile! Total time was 1:03:50 for a 9:06 avg and as I wanted to keep it at 9:00, that was very well. I had plenty of energy throughout and as mentioned above, just enjoyed this one!

RunStrong friends!

Nice & easy TM this afternoon. Just wanted to keep a good pace and was able to get 23:53 (7:57 avg). I was trying to maintain an 8:00 pace and am happy to report that I was able to do that. Ran 8:03, 7:58 and 7:52.

It's definitely warming up - I was in my gym on the treadmill and got quite heated up in there. It's probably close to time to open the windows and put the fan on me when I run!

Jeff - I hope that knee is getting better - sounds like it still hurts when you run? I'd keep a really close eye on that one bud!

RunStrong!

Man - you gotta love xc and mud - they just are the best runs!

This is my first time running this O&B since being back. I've avoided it because of the gradual downhill and uphill -- then I turn around and have the uphill heading home - it's not that difficult really - I was just gun shy.

Ran it in 33:03 (8:15 avg) and didn't really feel either hill. Pace stayed consistent throughout (8:21, 8:09, 8:16, 8:17) - so once again I am a little farther along that I had expected!

RunStrong friends!

Had a new route I wanted to try - and it was fun. I was hoping to get to the backside of foremaster by mile 2, but got there at 2.75, which was alright - I just walked and jogged home after 4M. The hill was once again incredible and fun, but only went up once today.

Total time was 34:35 for an 8:36 avg - and with that hill in the way, that was an awesome run!

RunStrong!

Had a nice little morning run in the park - actually not in the park as our park is not very big - just an expression. Ran 4M, first 3M was really good - ran 8:25, 8:02, 7:46 - then right at the start of mile 4 had some MAJOR stomache cramping that just floored me - it was just a stop, walk, jog repeat from then on. Isn't that weird, you are running along enjoying the run and then BAM - crazy!

Was running in my new Spira shoes today - the ones with the wavespring technology: I'm not sure if the comfort level was there as much as they say it is -- but my foot was coming off the payment quicker and my mile splits were about 5-10 seconds faster than normal -- so I don't really know - I probably need a little more time to see -- and a better morning than this one was!

RunStrong friends!