Trying to improve my running

What a great race we did this as a whole family it was so fun to do the activity all as a family this was a personal record for me in the 5k at least since I was 20 years old. I think back in high school I was running 5k in sub 20 min. I don't remember the exact time though. I did run 1 at 19 years old at 21 minutes. That was my goal for this run but I wasn't quite able to make it. I was super happy with this time though. It wa pretty great to finish in 10th as well.

After I finished I jogged back to the family and ran up with the kids to help them finish they were able to finish in 45 minutes it is so great to be able to be active as a family.

nice run up Wade road small hill. 8:32/mile AP.

Slept in and ran at lunch. It was a good stress relief in the middle of the day and it was much warmer. AP 7:58/mile

Nice morning run just before sunrise. It is getting warmer again which makes it more enjoyable. I was just taking it easy the 2 downhill miles were faster than 8 min/mile. AP: 8:17/mile.

Did a kind of 2 a day run today. I ran to the church and helped clean it then ran most of the way back home until my wife picked me up. The first leg of the run I ran with my neighbor we went at a decent pace nothing too fast felt really good. I guess it was kind of uphill, however I didn't feel like we were going uphill. On the run home I went by myself because his wife came and picked him up. I felt like I had been gone too long and my foot was tightening up. by the she got to me I only had 1.5 miles left so it ended up being just over 11 miles together ~6.5 out (8:32/mile AP) and ~5 back (8:25/mile AP).

Garmin track for the first part: http://connect.garmin.com/activity/258375661

Garmin track for the 2nd part: (I did this with the Garmin Iphone app I think it did great) http://connect.garmin.com/activity/258375661

ran while at work. trying to get 4.5/day for the week. AP: 8:25.

Another run while at work. I was more tired today. I started to get energy towards the end of the run but was paged and stopped. 8:30/mile AP.

Ran in the middle of the night again. similar to previous night. unfortunately I lost my radiation badge on the run. So I guess I will be running the same route tonight to look for it or else I am out $30. AP 8:24/mile.

another night run at work. I had to follow the same route as the prior night to look for my radiation badge (didn't find it). I felt more fatigued today than on prior runs consequentally took it a little slower. AP 8:37/mile.

ran at work. only did 4 miles because of fatigue. AP 8:43/mile.

Did a kind of 2 a day run again. The first one was while on call overnight 3.5 miles. I did it pretty slow because of the long week and also fatigue of the foot. It was pretty cold 30 degrees. AP: 8:34/mile.

The second run I did the first part with the kids about 0.6 miles then did 4 miles part of which was on the trail. I did a coup,e of decent hills. I need to start focusing more on hills. AP: 9:07/mile.

ran up beacon hill for the first time in several months. It was super steep (15% grade with the steepest portion at 20%). I think this should be great anaerobic training for the upcoming 50k. I will have to start doing it at least weekly and hopefully I can get to a point I can start doing multiple reps up the hill. 

Ran up wade road to pick my son up from preschool today. I felt really good and was able to push one of the uphill miles to an 8:00 mile. the downhill miles were faster than 8 min miles. It was really cold this morning (20 degrees) glad I was able to do it later in the day (40 degrees). Hopefully it warms up here soon. AP 8:02/mile. 

I almost didn't get out today. I was super tired worked until midnight (and baby was up when I got home until 1 am). Set the alarm for 5:45 so I could run before work because I wasn't going to be able to run after. When the alarm went off I immediately told myself I would not go running because I was too tired,  it was too cold and I was feeling more sick. I tried to go back to sleep but couldn't I finally just went and did the run. Felt good after it was over though it was pretty hard for the first 1.5 miles. I guess that my body is just used to running everyday now. I think that is a good thing. I feel so much better during the day if I run in the morning. My streak of running everyday but sunday since Thanksgiving is still preserved.

It finally warmed back up. I guess it was only a week of freezing temps, but it felt like a long time. I ran up to the top of wasson peak for the first time of the year. I forgot to eat breakfast and I think that caused some fatigue prior towards the end of the climb to the peak. It felt great to be back on the trail though. No foot or knee pain. It was super windy on the ridge lost my hat a couple of times. 

http://connect.garmin.com/activity/263070977 

Ran in the afternoon today. It was 70 degrees I felt like it was too hot. This is not a good sign it is too hot and too cold to run in the same week. I hate climate change. The run went well. I was going to go with my son while he rode his bike. Unfortunately, after 0.5 miles he ran into my ankle and crashed. So I took him back to the park to hang with the wife and kids and did the rest of 4 miles by myself. My AP for the run was 8:26/mile. I think it would have been closer to 8 min if it hadn't been for the crash because we went pretty slow after that until I dropped him off. So the first mile was 9:22.

 Oh yeah I forgot after I got back to the park. I raised my son home. Him on his bike and me pushing the kids in the stroller. We went pretty quick (6:00/mile pace) up the little hill by the house. Then he (and I) tired out and he asked me to walk so I jogged slower then he snuck up and beat me home.

My body is wearing out from being on nights for 2 weeks. Today was the hardest day to get out. My cold was worse and I couldn't even talk this morning.  I did not feel better at anytime during the run. I'm not sure if I would have if I kept going I only had time for the 3.5 miles though. It may not have gotten better and I may have needed the rest. This week only managed to get in 26 miles, probably because of the cold and the night shift.

Ran up wade rd. I was able to get one of the uphill miles (with a fairly step hill) done in 8:04/mile. The downhill miles were sub 8 min as always. The cold is limiting me from pushing too hard. AP: 8:04.

Up wade road again. It is kind of my lame attempt at hills since I can't breath very well. slow miles this morning and only time for 3+. AP: 8:25.

First run in my new Kinvara's they felt great. Still having breathing difficulties dry heaved a couple of times on the run. Otherwise, felt pretty good. Hopefully the cold is going away. AP: 8:09.

only time for 4.5 miles this morning felt pretty good had to stop once to dry heave. the cough is getting much better. Same route as all week. I like that this has a little hill on it. I have mostly been able to keep my pace around 8/mile up the hill. AP: 8:11/mile.

Couple of quick miles in the post ran morning. That is my favorite time to run after it has rained the air feels so good. AP: 8:08

Ran with Chase today. He did really well until I decided to push ahead for a little bit. I guess I went a lot faster than him. He got scared when I got back he was with a lady by her mailbox. He was ok I felt bad for losing him. He wasn't in any real danger we were only a couple of blocks from our house. We went slow the rest of the way home. AP: 8:33

Just did 4 miles this morning. It was a perfect morning to run. The moon was full and it was pretty warm ran for about half of it on a dirt road. Can't wait to get back to the trails. AP: 8:26

Did 3 recovery miles. I tried to focus on my heart rate and keeping it less than 150. My pace was 8:46/mile

Felt slow this morning slow starting and the uphill miles were pretty slow. Oh well at least I got in 5 miles. Same route as Monday just a little longer. AP: 8:24.

Did as little bit on the trail today. It was super dark and made the trail pretty slow. towards the end it lightened up some. I didn't like the shoes on the trail very much hopefully they will get more comfortable as I break them in more.