Today I Run

In Excel - sis De - o

OBJECTIVE

3 miles : no pace

ACHIEVED

3.01 miles : 23:17 = (7:44 min/mile)

5:42 AM 31° 61% 5 mph

Same old story ... I was up for a good run but my right calf wasn't. Happy to lay down negative splits while "singing" Christmas hymns in my head ....

PRE RUN

1/2 Clif bar & water

POST RUN

SlimFast

Later, Kashi GoLean w/skim milk; multivitamin, glucosamine, water

OBJECTIVE
4 miles : no pace

ACHIEVED
4.01 miles : 31:46 = (7:55 min/mile)

6:19 AM 34° 81% 0 mph

"To give anything less than your best is to sacrifice the gift."
Steve Prefontaine

Merry Christmas

OBJECTIVE
4 x hills : no pace

ACHIEVED
4.30 miles : 39:52 = (9:13)

3:08 PM 21° 87% 2 mph; light snow

This was a tough run. I didn't feel very good right from the start. It could have been a dozen things conspiring against me ... lack of proper nutrition or sleep, yesterday's air travel, the cold, the snow, the altitude, whatever ... I didn't have to look hard for excuses ... but I pressed on. I run from my parent's place over the toll bridge and up the huge hill into South Ogden then came back. The hill really slowed my pace! Starting elevation was 4,440' and maxed at 4,737' with almost all of the climb coming over 1 mile. Of course there's nothing close to this at home in Houston. After my heavy-footed and labored start, I considered knocking off at 1.5 miles and coming back but at about the 1.5 mile point I had topped the hill and went on to add another .65 miles as planned.

I thought I was going to be cold but my layers worked out fine and that wasn't a problem at all.

My calf bothered me most be the way and when I came back down the hill I was holding back because I was afraid my ITB's wouldn't appreciate the drop.

All in all, it turned out to be a decent run. I appreciate much better the conditions many of the Fast Running Bloggers run in this time of year!

Went to the South Weber Recreation Center today since it was very cold outside. I intended to pound the treadmill but only one was available and Paige took it. I hit the indoor synthetic track (15 laps = 1 mile). My legs were still feeling Wednesday's run on the Adams Toll Road hill - especially my ITB's. So I started by walking 4 laps. I ran 15 laps for a mile but the short, repeated turns weren't kind to my legs so I ended it after a mile. I walked a couple more laps then hit the bike for about 12-15 minutes at a pretty good pace.

After the run and cycling, I went through an upper body lifting circuit. I piled on the weight and did every lift for one set to failure. I mixed in 3 sets on the Roman chair which I don't have the benefit of at home. I'm sure my form was bad and it still burned my abs pretty good.

OBJECTIVE
7 miles : no pace

ACHIEVED
5.24 miles : 46:00 = (8:47 min/mile)


12:46 PM 28° 69% 16 mph


I had very limited time today due to family commitments but was able to work in a pretty good run. Although shorter than I would have liked .... I felt pretty good. I think the biking and lifting yesterday must have "loosened" me up. My legs were markedly improved over how they felt yesterday.

I think the pounding coming down the Adams hill on Wednesday really took a toll on my legs so I decided to run along an old road that kept me in the valley. It was a nice route but about 1.5 miles into it, I found unplowed roads with hard-packed snow and ice. This slowed my pace but that was okay since I wasn't worried about pace today ... just needed some miles.

My sleep and nutrition have not been good while I've been in Utah.

Also, while running it occurred to me that if/when I run the Houston marathon, I should not come to Utah over Christmas that year. Being here takes me out of "training mode" and would probably leave me ill-prepared to run a marathon a couple of weeks later.

PRE RUN
Ginger snaps & water

POST RUN
SlimFast & water
Later, pizza.