Beanz

20 min in the morning

cold 17

25 min

 temp - 24

28 min

temp - 29

shoes -  10.8

Ran easy 3 miles time 30:18

 Temp 29

Time 27 min

Temp 30

Legs felt tired but just took it easy.

Returned from Denver, trying to fight off a cold but it doesn't seem to be working.

Well I am finally feeling better it took a while but I think the worse is over, at least I can get out of bed.  Easy miles, 30 degrees 30 min.

Ran down to the fort today, it was cold and raining but good miles.  This is the longest I have ran since my injury.  Not a lot of pain.  Walked half way through.  40 min.

30 degrees this morning and a little ice left of from the storm but not too bad.  Leg's were stiff as usually in the morning.  30 min.

This was actually pleasant 30 degrees. 28 min but did a pick up at the end at held 6:30 pace for a half mile.

Snowed last night but it isn't sticking.  Ran once it got a little warmer just nice and easy.  Didn't stop once.

Somehow I'm sick again, anyone else tired of this winter.  Ran an easy 3 miles down the trail 27 min.

45 min.  Felt sluggish but overall not bad time.

39 degrees, 32:30

3 miles on the treadmill in Tulsa

54 minutes.

time 1 hour, it was snowing most of the run and cold.  My legs felt dead the entire run.

Slight rain during run, legs felt really tired at first but felt strong at the end, ave pace was 9 min.

Legs felt tired.  36 min, up all night moving sand bags by the river, legs definately tired.

Bryant convinced me to do some 400's around the 21st pond

1 mile warm up and cool down

97, 94, 90, 93, 94, 93, 105, 88

 Leg felt ok

Ran a slow 4 miles this morning, it was cold.  36 min.  The trail reopened but my leg is starting to hurt.

Did 40 min on the eliptical because the leg was hurting, hopefully it feels better monday.

Still cold in the mornings around 37.  Ran slow 9 min pace.

Finally feeling better after my last intervals workout.  Still cold and 9 min pace.

Did 400m at the 21st street pond again with Dave.  I felt better this morning, leg didn't hurt too bad and it was around 40 degrees.  Perfect running weather.

 85. 86, 87, 85, 85, 86, 87, 87

 Splits were fairly even, much better than last week.

Let's just say that everything hurt today from from head to my toes.  I chalk it up to the fact that it was 31 degrees when I started running and windy.  I think it even got colder while I was running.  Overall ran in 1:07 not too bad for my long run.

Still cold 32, ran 3 miles to get the legs loose.  8:38 pace.

Did a little tempo run that proved too hard.

Average 6:40 pace but hurt my hamstring.

Got out to just see how the hamstring felt and it hurt, took next two weeks off, well I rode the eliptical.

Quick run to check the ham, still hurts.

Ran the last leg of the Ogden Marathon.  I started out why too fast and felt it at the end.  Average 7:15 pace, not too bad for not running the last two weeks.  The ham hurt a little.  Ran with Seth Wold which he helped me finish in a decent time.  Our team took first with a 2:42.

Recovering from the race, 27 min.

Still hurting from the race but at least now I can move.  36 min.

Hiked to the top of the Ogden waterfall.  Rise of over 1,100 feet.

It snowed today, crazy.  Slow miles 9 min pace.

Time 43:54 8:47 pace.  This really felt more difficult than what I thought it should have.  I ran the ogden airport 5 mile loop, it starts uphill and then I had the wind in my face most of the way.  The hamstring felt tight and I felt like I really couldn't stride the way I wanted to.  Hopefully the rest of the week goes by better.

Just a slow run this morning

time 29:44

My first leg in ragnar is 7.5 so I wanted to get this in with some hills.  ran up to Roy High and back down to the train yard.  didn't push it average 9:14 pace for a time of 1:09.14.  Leg hurt a little but not too bad.

Warmed up for 2 miles and then did a tempo run for 1.5 miles

splits were 3:35, 3:36, 3:32 so I felt good about holding that pace, now if I could just hold that for at least a 5k.

Ran leg 5 of van 1 of the ragnar.  Ran 9:40 pace up avon, it climbed 1200 ft over 7.5 miles, very hard.  Second run of the day was uphill in logan 4.2 miles and averaged 7:55.  Hamstring started to hurt during this.

My last leg in the ragnar was downhill then a huge uphill and then a huge downhill.  The hamstring really began to hurt during this so i took it  easy.  Averaged 7:50 pace.

Ran 4 miles with interval miles of 6:40 and 6:00.

Easy miles

34.50 easy

Did a half mile warm up and then did 3x800

3:25

3:13

3:17

With a 800 rest in between, so not to punishing but wanted to see what the legs would let me do.

Went for an easy bike ride for 30 minutes did a total of 7 miles.

I wanted to go longer but I ran out of time.  Overall it felt ok and I averaged around 9:20 pace.

Total time 33:45 or 8:19 ave.  Warm up for .5 mile and then did a 3-mile temp run at 7:45 pace it was mixed in with hills.

Just an easy run today. 38:35

Had to run over to Home depot this morning and get some stuff.  Time 37:25 ave 8:35

Got off to a late start and had to much to do so I cut my mileage alittle.

Time 56:09 ave 9:05

Still not wanting to push anything hard.

Did a mile warm up and then did 4x800 with 1:45 rest

3:15

3:10

3:16

3:13

Felt good during them but I think they were a little too fast because I couldn't imagine holding that pace for a 5k.  Anyways next time I think I will slow down and do more. I also saw 2 deer this morning.

Just a nice easy run to get the legs moving, 9 min pace

I had to do a longer run today because I won't be able to run tomorrow.  Ave 8:50 pace with a little pick up at the end.

Skipped yesterday due to an extreme amount of rain.  Did a 1 mile warm up and then tried to do a mile.  Did it in 6 min and then cooled down for 2 miles.

Just a slow recovery run today. Time was just under 40 min, legs hurt.  I went on a hike last night.

Wanted this to be an easy run but still feel like I was pushing it a little.  Pace was 8:24 overall with a little pick up at the end.  Total time was just under 34 min.

Ran 8 miles today average 8:54.  Ran up 31st to 1900 over to riverdale road and back down.  It seems like the first 5 miles are uphill.  Felt fairly good for the first 6 miles and then the legs started to hurt.  the left leg is hurting a tad, probably just needs some ice.

Legs still hurt from saturdays run, 40 min.

BDO 5K or should I say 2.9

total time 19:13

1 mile = 6:34

2 mile = 6:46

last .9 = 5:53

I was really trying to stay at 6:40 pace for the whole race.  It was good since just 3 months ago I was at 7:15 pace.

Been on vacation for while and I need to go back and add comments to my latest posts.  Ran the starbucks run today, easy first mile 9:30 and then did a little tempo run, 2nd mile at 8:15, 3rd mile at 7:45 and then last mile at 8:02 and then warmed down.  my left leg started to hurt a little but overall I didn't feel like I was pushing extremelly hard just a good hard pace.

40:46

9:28 pace

39:38

29:00

40 degrees 

39 degrees

Time 30 min