Clydesdale Runner

Happy New Year!!!

I ran the trail heading out to Washington today - I love this trail. Ran easy and enjoyed the run. Time was 26:06 (8:42avg) miles were 8:43, 8:42, 8:39 - it was pretty cool, but not a big deal. Welcome to 2008!

(Tri 4 - 56.55M)

2M 16:20 (8:05, 8:15) - did a 7:30 1/4 followed by a 9:30 1/4 and 8:00 pace the remaining time. Felt really great pushing like that - "baby step to the door Bob".

weight routine today.

Not much fun this morning - I still hadn't recovered from last evenings run & weights workout - and my body is not used to only 12 hrs time - so I was beat. I started out good, then just got worse until the last 3/4m was a walk and jog sort of thing. Total time for the 3 was 27:50 (9:16avg) - plus this is the week that I actually run 6 days - so a little adjusting is taking place and I've been through it before and know it will get better as my body adjusts.

RunStrong everyone!

Not a bad run at all - except I wanted to run in the rain! It was raining all night and so I went out and the first 1/4m was a nice rain - then it stopped! I mean come on....everytime I want to run in the rain - it stops on me -- that is so not fair! People who hate running in the rain get to all the time - so now I am going to hate running in the rain and hope that the rain gods will bless me because I hate to do it. Time was a 44:14 for an 8:49avg - and that was mainly because I ran past some people I knew and up'd the pace a little, then realized they were staying behind me and I had to keep that pace to save face - 1.5M later we went different ways on the trail and I was done...I walked and jogged 1m for a warmdown. 

I thought I saw Dave Holt - but since I wasn't sure and I was tired, I just kept running - we passed and said "Hi', but that was it. If it was you Dave - sorry I didn't say more - but I was pretty dead by then.

Anyway, RunStrong everyone!

Sick today - stayed home, did the treadmill for 3.0M time 25:44 - felt good during, but worse afterwards - back to bed for rest.

Not a bad morning run after my 3 days of being sick. It was like 39degs and really nice - ran in shorts, but 3 layers on top and gloves. But I bested the time from last run of this course by one full minute and wasn't really trying. Time was 26:00 (8:39avg) miles were 9:07, 8:22, 8:31- so things are still moving along.

PM:   Had a great weight workout this evening. I hit Bench Press, Arnolds, Seated Cable Rows (close), Lat Pulldowns (wide), EZ Bar Curls and Tricep Pressdowns. It's an overall upper body routine that I still hit pretty hard, just a few more reps than I used too -- staying strong!

This was cooler than I thought - but I was dressed appropriately so it didn't get too me. Time was 22:02 for an 8:46 avg pace - and it felt comfortable too, nice and relaxed and enjoyable. I had my new tights on which kept my legs really warm - I like that!

I missed a few days this week and wanted to catch up on the miles - but I really wanted to do this more for me as the past few weeks I'd been failing to get the full 6M in my runs. The fault, being mine of course, as I would keep the same pace I do during the week and then just die right after my usual 4M distance. So, going back to the long runs should be 1 to 1.5 mins slower than race pace theory I went into this 8M knowing that I could do it.

So, if I kept myself between a 9:30-10:00 pace, easy peasy. The first 4 went by really good and what seemed to me to feel like slow motion - anyway, 9:42, 9:28,9:37 and 9:40 for a 9:36avg. Felt really strong and quite relaxed, so I turn around and head back and decide to up the next 4 to a 9:00-9:30 pace and get 9:13, 9:05, 9:01 and 9:04 for a 9:05avg. Total time was 1:14:50 for a nice 9:21avg. On the way back, I had to keep checking the pace only because my body wanted to go faster and several times it dropped down to 8:45 or so and I had to pull the reins in.

This was what I remember longs runs to be like. Fun, enjoyable, relaxing, challenging - yet refreshing.     ****RunStrong friends*****

I had this crazy notion this morning to hit one of my favorite courses - that took me up foremaster (hospital side). I used to love this and attributed doing repeats several times on it to my previous success - so time to get back to it! I was just doing a 3M, and I knew that 1.5M would only take me to it and then about 3/4 up it - but trust me - 3/4 is more than enough!

I was on my normal pace until I hit the upswing and then it was a killer! WOW! I'd forgotten the power of that hill. I got up to the turn around and headed back down and it took the longest time just for me to breath normal again - I just couldn't get enough oxygen into me! Got to the bottom and headed home and it just went downhill from there - I had to walk and jog, with walk being more prevalent, the last mile. Time was 29:36 (8:29, 9:49, 11:16) - but it was an awesome workout - and I will remember this day and will totally be back to doing full up/down repeats on this baby in about 4-5 months!

RunStrong Friends!

Ran at lunch time and really did well - although I am a little too tired now from it -- I've got to get out of bed in the morning to prevent this!

Did 3M on the treadmill. Time was 24:03 and broke out as 7:56, 7:54 and 8:13. I was trying to get some "jfogg" times - but it's not happening yet! This was pretty good for me at this stage of the "comeback" and all is looking great!   RunStrong friends!

Had a nice run today - it's been 4 days since I ran, due to crazy circumstances - but the drive is most definetly still alive! Did a good easy 3 on the treadmill today. Rather than pushing the pace I kept it at a 9:05 pace and would up the incline between 1, 2, 3 and 5 - that felt awesome. Total time was 27:17.

First 4M run during the week - I'm trying for my first 5 day a week and so far so good. Feeling relaxed and enjoying the runs. This was done in 34:05 (8:31avg) which split out as 8:57, 8:32, 8:14, 8:23. Only 32degs, so not too bad at all really - actually felt like a runner again as I was relaxed in the pace and not pushing it.

RunStrong friends!

Ran on Track - did 1M, then 1M with 3x Stadium Stairs (see elevation chart) and .5 warm down. (2.5M total) I was hoping to get 1M after the stairs, but I didn't have much thighs left after that. Was another good run - however, the rain gods once again screwed me over. It was raining most of the morning, and was still around 11:10a, so I decided to take an early lunch and go home and run - as soon as I got dressed and out the door - rain had moved on, clouds parted and sun came out - NO JOKE - I mean it - I could not believe it - everytime I try and run in the rain!

RunStrong friend!

Made a new 3M course today and it was good - flat/downhill until about 1.5, then uphill the rest of the way home. I was able to maintain a good pace and was relaxed throughout even during the uphill heading home. Time was 25:26 (8:27avg) which split out as 8:32, 8:15, 8:35. It was 36degs again, nice running weather - moon incredibly bright, so it almost felt like pre-dawn. I recovered really well from yesterdays run, so that was good as I was a little worried I wouldn't have any legs this morning, but all is well!

RunStrong friends!

First - this was my 6th day straight - so I finally made it to that mark.

Second - the weather was incredible! I had to run later (around noonish) today and that was good. The weather for the run had an avg temp of 47.3 (quite warm for this time of year), so I got to wear shorts & a shirt. I guess it was the combination of the two because I had an awesome run for this point in my training. I went 3 out and 3 back on a trail heading out to Washington (love this trail). Total time was 49:54 for an 8:18avg and split out as follows: 8:26, 8:16, 8:22, 8:23, 8:17 and 8:06. And I felt great during and still do after. This honestly felt like the pace I was doing last week for the 8M, but it was a good 1-1.5min faster per mile?? anyway, I'm not knocking a good thing - just wondering why it felt so good and I'm not hurting.

RunStrong friends!

I had a really fun 3M on my treadmill this afternoon. And, again, to follow up on Saturday's run - this one was just as good - and I feel so relaxed right now - anyway, yeah Jfogg, I guess I am getting used to this stuff again! (lol)

Ran in 24:15 for an 8:05 avg - however, I ran it like this: 1.0M in 8:29 (8:30 pace); 0.5M in 4:00 (8:00 pace); 1.0M in 7:31 (7:30 pace) and the final 0.5M in 4:15 (8:30 pace). So, there was my first 7:30 since being back and it felt really good -- look out James better ride that bike really hard! (smiles)

RunStrong and Hard friends!

I guess I got spoiled these past few days - because it was cold this morning! There was enough breeze to make the 28degs feel much cooler. I did as well as can be expected - I just couldn't really get my legs moving comfortably as they didn't want to warm up. I ran the 4M in 34:21 for an 8:35avg. This was a 2M downhill with a 2M uphill course and splits came out as 8:32, 8:15, 8:42 and 8:50. Good relaxing times, didn't want to push, just wanted to get the miles in and relax from yesterdays speed.

RunStrong friends!

Today I did a TM (treadmill) "sympathy" run for my Northern Blogger brothers! This was just to let you know that I feel your pain and am sorry that the weather has forced you to stay on the TM for such a long time.

I ran 3M and used the hill workout and it was a doozy! Time was 26:02 for an 8:40avg. Man, that program had be climbing to incline levels that I didn't even know my treadmill could go up too!!! But it was as fun as hills on a TM can be - and I realized I am stronger that I thought I was.

Stay Strong Northern brothers - and run on!!

Wanted something relatively flat today to rest from yesterdays hills, so hit one of the trails here. It was pretty cold (5:10am) at this hour and usually is - but just couldn't warm up again - so just ran and enjoyed what I could. Total time was 34:56 for an 8:44 avg.

RunStrong!

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!

Ok - no body laugh to hard at me now - but yes, I'm back again to give it another try. It's been 8 months of no running - just heavy weightlifting. I am now 238lbs and ready to knock it down to maybe 215 (220 would be alright). I ran 1.5m on my treadmill today at 10:00pace -- the funny part was that I got on, put it to the 10:00 and started and swore I was racing at a 6:00pace! It should be a fun road back - I work with James Holt - and he's "inspired" me to come back - oh yeah, you other guys have too! lol

Did 1m on the treadmill using a hill program - went well. Started at 10:00p then went down to 11:00 as the hilly part killed me, then back up to 10:00 to finish. Taken it slow, don't want to rush too into it and blow up! It was fun though - just mentally tough as you want to jump right into it but know better.  RunStrong all!

Hit 1.5m on the treadmill @ 10mmp - I had it on hills again and it pushed me hard. I'm still gonna take it easy and do it right.

Did 1.5m on treadmill this morning. Just ran the track at 1.0 incline. Ran first 10mins at 10:00 pace, then 1min @ 9:30 pace, 1min @ 9:00 pace - then back to 10:00 to finish. It felt good, mainly because I wasn't doing any hills with it - but heart rate stayed under 150 the entire time. Slowly but surely!

Afternoon lunch run - did 2M on the treadmill. Ran 5min @10:00 pace, 4min @9:00 pace, 2min @ 8:00 pace, 4min @ 9:00 pace and 5min @10:00 pace. I had the incline at 1.5 and my heartrate hit 165 during the 8:00, but back down to 154 for the rest. It was good to get this in - not wanting to push it, but needed to mix it up a bit.

Ran 2.06 on treadmill. I did the hill workout and keep forgetting that when my treadmill says "hills" what it really means is "mountains" - they just keep going up and up! I started with the first 5 mins @ 10:00 pace then did the remaining 15 mins at 9:30 pace and it felt really great. I was relaxed throughout the entire run even at the peaks! Body appears to be adapting quite well to running again. I've changed my weightlifting to a 3 day split routine and run the days I don't lift. This will be for the next few months anyway.

Nice easy run - probably should warmup or stretch first - sometimes I need too, sometimes I don't - so it's kind of a balancing act - anyway - I will try that more. Just kept it with no hills and at 1.0 incline - did 9:30 for some and 10:00 for some.

Had a good 2.0 Hill on treadmill - kept it @ 10:00 pace and didn't slow down even on the steepest parts. This was good as it showed me that my endurance and strength is coming back. I will do another 2 tomorrow then add a 3.0 outside on Saturday.

Ran outside this morning - after 2 weeks of the treadmill it was nice - was able to keep a better pace than I thought even. Ran a 9:27 and 9:13 and really had fun with it - just have to keep it real and not push too hard.

Well - I did it -- wanted to get in 4 just to test myself and did good. I figured as long at I kept it at a 10:00 pace that I would finish with no problem. Avg was 9:57 (9:45, 10:03, 9:51, 10:11) - and it was very relaxing.

This was fun - wasn't sure to run today or tomorrow - so just rolled out of bed and started dressing and out the door I went. It still seems weird only going out for 2 miles -- but I am patient and understand I must take it easy. My times were the best yet - I ran 17:59 for an 8:58 avg (8:49, 9:07) -- my heart rate was in the 70-80% range of my max and I prefer it in the 60-75% range, but honestly - it was fun and not pushing

Good morning run - crisp 45.2degs - ran 26:43 for an 8:53avg (8:41,9:03,8:55) - felt good!

This was fun - one of those that I had to keep saying "slow down, take it easy" - I wasn't pushing it, but the pace wanted to go faster but I didn't want to allow it - that's a good sign for me.

Ran this on the Bloomington trail - something about that trail just gets me going. Felt really good - I just wanted to run and didn't care whether the pace was fast or slow - I ran 3M in 26:08 for an 8:43 avg (9:01, 8:35, 8:30) - crazy huh? I pushed a little sure, but it was fun - I was relaxed and just enjoying the pace.

Had meant to do 3.0 today - but I did my Foremaster run and it was tough. From my house it is 1.5 miles exactly to the top and that was my target. I did fine, it's just been awhile and was pretty slow getting up - thought I was having an asthma attack! I dropped from an 8:40avg to around a 14:15 avg coming back managed to get it back to a 9:15, but then the last 1/2 just couldn't find anything and at 2.75 just walked home. First time is always like this - sounds crazy, but it was actually fun!

Hey - this was an awesome run - and it was fun! I took my camera and ran with it - which is something I never had before - kinda cool - I posted them at my blog (http://chrisweidman.blogspot.com) should anyone want to see them. An awesome 5.0 in 48:10 (9:38 avg) miles were 9:44, 9:31, 9:28, 9:24, 9:26 and that was from a lot of, "slow down chris, relax, enjoy" - crazy how the body just wants to go sometimes - but this time I new I needed to stay at pace - I wanted a 9:45avg, so not too off.

Awesome afternoon treadmill run -- 2 miles @ 16:36 - that's right, 16:36. First was 8:15 then 8:21. I wanted to try for an 8:00 avg pace, but after that first mile I was really pushing it - so I lowered it back down to 8:30 and then back up to 8:00 towards the end. It was tough, but felt so good!

This was my Foremaster hill run - a big improvement from last week. I finished it this time and going up was 2 mins faster than last week. Overall time for the 3.0 was 28:03 (9:21avg) - so this is good!

Great 5M today - ran Santa Clara/Ivins trail - was nice. Time was 46:50 (9:22 avg). This really felt great - miles were 9:41, 9:22, 9:19, 9:31 and 8:59.

Great - great run! Did 2M with a 1/2M warmdown for a 2.5M total. I only kept track of the 2M time which was 16:40 (8:20 avg). Times were 8:32 and 8:08 - several times I looked at my watch and it was even under 8:00 -- this was quick, but totally under control and FUN!!!

Had a little sickness last night - went to bed way early - didn't eat - then got up this morning and expected my fuel tank to carry me on my run -- how many times do I have to run with an empty tank and then realize that I can't run with an empty tank?! Anyway, got 2 done on pace and feeling good - then what little was left in the tank when I started was totally gone - I walked and jogged the last mile home. Time was 26:49 (8:57 avg) - 8:43, 8:25, 9:42. But it was still fun - in a weird sort of way!

Nice and easy was the recipe for today's run. 2.5M in 21:44 for an 8:42avg. It was wet, foggy, 45degs and was just beautiful this morning - I love fresh mornings like this.

Really good run - 9:08 avg for the 5M and felt great - running is really so much fun lately - I will really try to keep it that way!

Managed to get it done - ran foremaster, and again, walked and jogged the last 1/2 mile - however I think I'm getting sick this time - my weight workout last night ended early because I was about to vomit and I didn't want to mess up the floor!

Well - I was sick. Wed & Thurs was sicko days - much better and normal today. Ran 3M with no problem around an 8:50 avg and plenty of energy throughout. It was the coldest yet this year (36degs) at 5:00am - I actually enjoyed the chill and for once was dressed appropriately - no James, I did have a shirt on this time!!

Nice enjoyable "cold" run. Ran along the river trail and the temp said it was 28degrees - and I totally believed it because it was cold. Ran 6 miles for the first time in a long time. Actually took the first 3 really easy and then the next 3 at normal pace. Time was 29:36 (9:52 avg) and 27:22 (9:07 avg).

Little chilly but not as bad as Saturday was. Had a good 3M - didn't look at the watch at all, just ran and relaxed. Time was 26:38 (8:53avg). Will build up the days to 3M and keep Saturday run at 6M for awhile - then I'll add the speed - want to build the base slowly this time!

Hard to keep an old track guy off the track! Anyway I did 3M on the track with 3x400 @1:45gp (goal pace). Did 3 lap wrmup then hit the 3x400 w/400 recovery and then 3 lap wrmdwn. I new this was well within my means for this part of my training. I ran 1:49, 1:42 and 1:40. It was good.

I think I am motivated to do this again - today I have to be somewhere at 7:00am, well I run at 7:00am, and I want at least an hour to recover, dress, etc. before I go - so I was up at 4:30 and out the door by 4:50 - on a Saturday! Oh well - it was a great 6M run, nice and easy in 55:24 (9:14avg) - had 2 hills that took me to 9:38 and 9:41, the rest were between 9:02 and 9:05 - so still doing good.

I was out - I saw - and I conquered, for the first mile anyway - after that it was just mileage. Overdressed again I feel. I hate the cold in that I don't want to be too cold, but if I'm too warm then I suffer too! ugh!

nice cool 30 degs this morning - water from yesterdays melting snow apparently didn't freeze as I had no ice anywhere on the road or trail. Ran 3.0 in 26:46 (8:59,8:48,9:00) and went a lighter version of my clothing and it went well - so I think I got the layers right this time!

Wow - it was pretty cold, but only took 1/2 mile to warmup. Went for 8 today and it was great. Kept it around 9:45 going out and 9:15 coming home. Time was 1:16:33 for a 9:34avg. Did my desert run (fort pierce industrial) and found out the have a huge split highway out in the middle of it - that will be interesting once they open it.

2.5 TM miles - wanted 3, but was way to board and sweating up a crazy storm! I think I'll stick to outside from now on.

I was going to run Friday - but I heard it raining this morning and had to go out in it - I am one of the rare breeds that actually love running in the rain -- and it wasn't very cool so I really enjoyed it. Did 3.5 and had fun running on Christmas morning - there was NO ONE in the streets the entire run - no cars, no people, just me - first time ever and it was grand!