Trying to improve my running

Well I had been trying to keep a streak going. last year at thanksgiving my brother read about a challenge to run at least 1 mile everyday between thanksgiving and new years. I took on the challnege but modified it to be run at least 2 miles everyday but Sunday. I did it and when it got to New Years I was enjoying running everyday so much i decided to keep going until the relay race we had in March so I kept going. after the race I didn't run one day the next week I didn't like it and decided to run everyday until the Speedgoat race in July. I missed a second day when my 4th child was born. I missed a third day the week after the 50K Speedgoat because of traveling. I missed the 4th day of the year the week after the St George Marathon because of work and family schedule. I feel pretty good about the last year.

I missed running today but got a good bike ride into work. a bit of a headwind and uphill. It was also pretty cold my feet were frozen by the time I got there. I will have to decide what to do over the next year I will definitely workout everyday maybe mix in some biking though running is what I really love. It is so much better than biking.

Wade Road easy

Did a tempo workout. 3x1000m at 4:10 followed by a 25 min Tempo at 7:05 pace. Actual times 4:09, 4:11 and 4:01. I think it was pretty good given I was by myself and not super motivated. I was running out of time and only got to do 24:14 minutes and no cool down. I was shooting for an average pace of 7:05 only managed 7;12 but it was a little uphill.

Rode most of the way home until I got a flat tire. I was making great time until the tire started going down. I was averaging almost 2 mph faster then riding into work on Monday.

Easy run up Wade Road.

Did 15 x 300 m uphill tempo runs with the grinders. I was shooting for 76 seconds per run. The only 1 I didn't make was the first. The rest ranged from 70 -76 seconds. It was kind of cold and my hamstrings were pretty sore by the end. Not sure if that was because of the cold or the long set.

ran up wade road with a guy from church.

Ran a little section of trail. to dark to do much. then went up and down wade.

Rode the Bike home from work after call. I had thoughts of running as well.  It didn't work out because I was too tired. 

Rode back into work. It is harder than coming home but I had to get back to my car. Pretty wram day.

Wade Road Easy run.

Ran with the grinders this morning. It was a good workout. We started off with a 2 mile time trial. I was shooting for 13 min. I was able to beat that by a bit. I finished in 12:45. That was the limit I don't think I could have gone any faster in fact I thought I was going to have to stop the last 200 meters. We then did 4x400 meters hard my splits were 1:38 (still tired), 1;32, 1:32 and 1:34. we then did 1 min fast x5. It was a nice little workout. I was really happy with my time trial.

Slow up Wade road

Speedwork with the grinders. The workout was 1.5 miles, 1 mile, 0.5 miles and 1.5 miles. Michele moved up my target times to 9:45/6:22/3:07/9:45. So I started out with the group that was going to be going that fast. The first 1.5 was into the wind (only 10 mph, but still felt like a lot) I was able to hold with the group for the first mile then lost about 8 seconds on them over the next 0.5 mile. I started out with them for the next mile but lost them before the half mile mark and finished 10-15 seconds behind them. I fell back a group for the half and 2nd 1.5. my times were: 9:59, 6:36, 3:15, and 10:32. I think having the wind hurt me and going out so fast on the first 1 hurt me for the last 1.5. It was good to try and stretch myself into that higher speed. I think I could have done it if it hadn't been into the wind. My pace for the 2 mile time trial was faster than that on Saturday.

easy miles up Wade road.

Slept in and missed the Grinders this morning so I just did easy miles up Wade and looped back down cortaro to home. I was still sore from tuesday. I guess that speed was more than I thought.

Was able to ride my bike home from work tonight. It was really pretty fast with a tailwind and felt great. Average speed was 17.5 mph.

Rode the bike to work. Rainy morning I was totally soaked when I got there. It took a little longer than usual 1:15.

Did hill repeats with the Grinders. Today we did 5 sets of 5 min fast uphill and 4x1 min fast downhill. I overslept and started the first uphill with them already midway up. I felt pretty tired by the end adding the extra 2 sets really beat me down.  Here are my paces: 

Up hill paces 7:19, 6:50, 7:10, 7:11 and 7:20.

Downhill paces:  

1st set 6:20, 5:44, 6:02, 5:21

2nd set 5:34, 5:53, 6:11, 5:50

3rd set: 5:47, 5:51, 6:02, 5:49

4th set: 6:16, 5:56, 5:43, 5:50

5th set: 6:05, 5:47, 5:51, 6:02

I was too sick to run yesterday. It has been a while since that has happened. Luckily it was only a 24 hour GI Bug. felt Ok this morning a little weak but did 4 miles up wade. Hope to hit the trails some this next week since I have some time off.

Nice trail run for Christmas.

Easy up Wade road. Not enough energy to go out with the grinders this morning.

Rode my bike home from work. 

Ran up Wasson peak for 1 last time for the year. It felt really good despite the cold and not having ran the mountain or many trails since July. I finished in 1:27:10 which is close to my fastest time up the mountain (1:25). 

Ran on the trail by my house this morning. I was able to go with Juli and her sister. It was a great day and beautifyl trail at sunrise. I had wanted to take Juli on this trail fro a long time.

Ran with the grinders. We did 14x400m tempo runs. I was supposed to do them in 1:40 here were my times: 1:39, 1:38, 1:38, 1:39, 1;36, 1:34, 1:40, 1:40, 1:37, 1:37, 1:38, 1:37, 1;34, and 1:36. That would make my time 22:43 for the 3.5 miles I did. that would make my 5k time 20:07. I guess I will see how I can do tomorrow.