Everything You Didn't Want to Know About My Runs

I got sick so I have been walking a lot.  It has helped the foot.  I ran 10K this morning.  I basically ran a tighter version of my 8-mile loop.  I had to stop and walk just before 5 miles.  This was probably too much today.

Started slow and then picked it up after 1.33 miles.  I saw someone ahead of me running slow so I determined to catch him.  I caught him just as I had to turn off the road we were on.  Then it was all downhill so I kept up the faster pace.  Felt a lot better than Monday--but the course was shorter and much less hilly.

Easy four miles.  Quads and shins are a little sore.  Foot is feeling a lot better.  Ankle not nearly as bad as it used to be--it is just enough to let me know it is there.

Ran six miles.  Was easier than last week, but was a little difficult around the four mile mark.

I know I ran 6, but I don't remember it.

Nice run.  Did the extended buffalo route.  I think it was about 6 because I forgot to charge my GPS.  I ran the battery down using it as a watch after my phone died while camping with the scouts this weekend.

Ran with Stacie this morning.  I was planning to do 6 but since she was doing 8 I just figured I'd see if I could keep up.  I don't think we have run together since the marathon.  It was nice.  

I'm getting back in shape. All I need is more consistency--which I need to build gradually--and about 20-30 less lbs.  I'm sure I can drop 10 of those with more consistent running or other training.  (I was 11 lbs lighter when I ran the marathon.)  The rest will mean lighter lunches and a commitment to being hungry in the evenings.  Maybe some weight training.  All my upper body strength migrated to my legs.

Details 

10 miles mountain biking.  I found a new trail in Corner Canyon / South Mountain on my last ride down there.  I guess it was finished last year.  I did a 10 mile loop from Coyote Hollow behind the temple up to just below Suncrest and over towards the paragliding park then back on the Bonneville shoreline trail. It was a beautiful ride--up high with incredible views.  The only problem was that I was in a hurry to leave and left my camelback home so I did it all without water.

 Details 

Slow aerobic run on the JRP while Sydney was at tumbling.  I've decided I need to build up an aerobic base which means a lot of slower running.  We'll see how that goes.

Details 

 I'm trying to build aerobic fitness.  I've realized I've been running too fast most of the time.  I only have two speeds: sitting on the couch and as fast as I can go.  I need to develop some intermediate speeds.  I plan to get a  rate monitor and do most of my training in the aerobic zone.  For now, I'm just doing it by feel--trying to keep it at a conversational pace.

 I ran a little over 6 miles and kept it slow.  Towards the end I felt like I could go at that pace forever.  Afterwards, my legs felt fresh but my heart felt like it had been working hard.

Details

A longer slow run.  8 miles.  I focused only on keeping my heart rate low.  I even walked up the last third of Eastdell hill--which was hard to do because some guy was running up on the other side of the street.  I could have beat him, but I had to just let him go by.

 This is a whole new game.  It would be easier to play if I had a heart rate monitor.  The old game was seeing how far I could go in a given time or how fast I could finish a particular distance.  Now it is about a certain amount of time or distance at a certain level of effort.

Details 

I decided to start doing hill sprints as a VO2 workout and to build leg strength and running form.  I am starting slow.  Two sprints.  I'll do this twice a week and add a sprint each week until I get up to 8 and then do it once a week.  I was just going to do a 10 minute warm-up, do the sprints, and then a 10-minute cool-down.

 After doing the sprints, I thought I should spend more time and just do a couple more miles at conversational pace.  So I went half way up Newcastle and back down.  I saw Stacie returning from her run on Newcastle just before I crossed Highland.

The sprints went well.  I focused on moving my arms in a straight line front-to-back and getting my hands up to eye level.  The running was very smooth.  It felt good. 

Details

Did another longer run.  This time with most of it in the aerobic zone, but with two miles pushing the anaerobic threshold towards the end.  I started running with Stacie, but she was running farther and was running too fast for me, so I sent her ahead and hung back at my conversational pace.