Beanz

Flew to Phoenix on Monday so I wasn't able to get a run in.  Ran 3 miles today real early to avoid the heat.  Knee felt fine, give it another week and I think I will start to increase mileage.

Still in Phoenix, being here reminds me of being in Hermosillo when I lived there, just hot.  I also hiked a few mountains.

Decided to run the Huntsville 5k with my Sister-in-law who lives up there.  I was a little worried about how well I would do because I haven't done any speed workouts for over a month now due to my knee.

Mile 1 - 6:37 I knew this was too fast for the first mile it catches up to me quickly

Mile 2 - 6:57 I was hurting at this point, I was somewhere within the top 20 people but only a few guys around me, I decided not to let anyone else pass me the rest of the way, no one did!

Mile 3 - 7:08 Legs were tired and I was just trying to finish at this point, there was a guy coming up on me strong and I gave it all I had to hold him off

.12 mile - 0:36 My garmin said I was running sub 5 min pace this last portion, my legs were done but I couldn't give up my spot, person behind was still threatening.

Overall I don't know where I placed I had to leave early but I was 4th in my age division.  I was hoping to run in the 20 min range somewhere but I guess this is a good starting point to focus on future races and try and improve.  Legs were really sore afterwards, especially the calves.

Did 4 miles this morning real slow 10 min pace.  Legs are still tight and sore from the race.  I think this week will definetly need to be just slow runs to make sure I don't get back into the same trouble as before with the knee and quad.

Did 4 miles today around the neighborhood.  My legs are feeling better as my time was a little faster.  I didn't try and push it at all.  My quad still hurts a little and I iced it afterwards. 

Time 38:07

I was able to get in 3 miles before it got dark.  I met 3 dogs on the way which I really hate.  I thought to myself, would it be bad to run with a pellet gun to shoot off dogs?  Anyways, the legs were tired and the time slow. 29 min.

Three more miles this morning.  Nothing exciting just miles.

Did the Roy pond loop again today.  Legs feel ok, still taking it easy until I can get my mileage up.  I didn't stretch after a mile this time and waited until afterwards.  I think I like it better when I stretch after the first mile.  Anyways my time was a little faster 36:26 but the best thing was that it didn't feel hard.

Drove down to St.George last night, so between work and driving I didn't get a run in on Tuesday.  Woke up early this morning though and run up towards the Tuacahn theatre.  It wasn't too hot probably mid 80's, legs felt tired but other than that nothing else hurt.  I think I could get used to running in St. George it sure beats the road I'm used to running on.

Since I was on vacation on had a pool right in my back yard I did some pool running with my kids, they thought it was fun, spent the rest of the day pulling them around the pool, Most poeople have used the rule of 10 min cross train equals 1 mile, so I'll put 3 miles since I did a good 30 min pool run.  Who knows what the additional 8 hours int he pool that day would add up to.

Does walking count?  I walked just over 4 miles (I'm guessing) on the Vegas strip today, it was hot but the kids were good.  We went to Madalay Bay and saw the shark reef exhibit, my kids really loved it.

I'll put 3 here, really don't know what else to put.  Played in the pool for another 8 hours with the kids and did pool running for some time but didn't have a watch to time so I figured 3 sounds good.

Got in a quick 3 before the rain fell, which I was kind of bummed about because it was really hot this morning and the rain would have felt good.  Legs were tired but I think it is due to so little sleep in the last week.  Time 31:55

I found a dirt trail that goes around some of the new homes in the area, only 2 miles of it is dirt but it beats running on the road for the whole time.  Still keeping it slow, no speed workouts for at least another month or so.  Time 41:10

Woke up late this morning so I only did 3.2 miles in 31 min.  Did a couple of strides to get the legs moving towards the end of the run.  Sometimes I feel like I'm going too slow but I don't want to end up injured again.  My friend at work wants to go run at the top of 29th street tomorrow, it should be fun to run with someone and not just by myself.

Ran the Mt. Ogden / Waterfall Canyon loop with Dave this morning.  It has been so long since I've done this workout it felt good to run the hills again.  Total time was 43:50 which seems slow but I felt like I was really going.

The first 1.5 miles you increase in elevation almost 350ft then you get about a 1 mile of downhill.  I came through the first 2.5 in 21:30

The next .8 miles increases just over 500 ft with the last 200 yards at a 35 degree incline, I think I was crawling up this but still shuffling, not walking.  Did this part in 10 min.

Ran the rest of the way back just cooling down.  Legs didn't hurt (as in pain from injury) they burned from the hills, it felt good to run on the trails again.

28:33 Woke up late so I ran a quick 3 miles. It really didn't feel to hard and I could talk the whole way if someone was there to talk to. Legs are still feeling better. It will be interesting to see if i can improve on my 5k time this weekend without doing any speadwork.

Had to go to park city this morning so I got up even earlier and ran. Legs were feeling alittle tired. Time 32:43

There is a race in a couple of weeks and Dave wanted to run the course to see how he will do.  He says he isn't any good at pacing so I decided to help him out.  We ran the 5k and the first mile was 6:50 we took it kind of slow at first and then sped up.  The second mile was 6:40, this is were I had previously determined to slow down and I finished in 22 min.  He continued and was just under 20 min.  My legs hurt afterwards so hopefully they will be good to run this saturday.