Training for Top of Utah 2011

Here is the plan. Real easy today, Thurs. and Sat. then kick it up a bit on Monday next week. Hopefully 4 days next week.

3.5 min. walking warm-up on TM. Then 16 minutes of easy running with 12:00 pace being the fastest. Then 3.5 minute cool-down walk.

HR got up to 140 at the top! That's not good. 2 weeks off doesn't help the heart at all. Body feels OK. Formerly tender parts are not feeling tender(at least not yet)...Yeah Baby!!

Got up early with the baby. She's teething. Up at 5:30 and she went back to bed at 7:00 am.

Felt good with no effects at all(soreness/tenderness) from yesterdays easy run. Hit the elliptical for 25 minutes. 5 easy 15 moderate and 5 more easy. All is well, all is well. :-)

Raining outside today and normally I like to run in the rain in the summertime but not with a sore throat. Ran with my Romanian friend Tread Milosevic in the garage.

Took it very easy again today. Some minor soreness from yesterday's elliptical but nothing too bad. Worked the HR up to 140 and stayed there. Fastest pace was 11:30. Total of 27 minutes included 2.5 minute warmup and cooldown. Felt good to work up a little sweat!

Another rainy day and still have a little sore throat so back to my buddy Tread Milosevic in the garage for:

0-3 minutes walking warm up

4-27 minutes easy running gradually faster

28-37 walking with heavy incline to keep HR up and work a little cardio(boy that felt good)

38-40 walking cooldown

Another day with my buddy Tread Milosevic. I'm thinking this may be my last day hanging out with him. 3 min walk, 24 minute run, 10 minute heavy incline fast walk to keep the HR up.

HR topped out at 150ish and tried to keep it there till the end. I can tell my fitness is way down when my HR gets this high with this small workout. Dang it! At least the health is pretty much back to normal. 

Smoke/bbqing a rib roast and a turkey breast to celebrate Labor Day. Also making Atomic Buffalo Turds(jalapeno stuffed with cream cheese and whatever else you like, then wrapped in bacon) then smoked. Homemade baked beans and coleslaw. Gotta go for some Ice Cold Root Beer with this too. Have some new friends coming over as well as our 3 missionaries.

My buddy Tread was sleeping when I left the house at 6:30 to run the mean streets of Snoqualmie(ridge). 

.1 mile walking warm up then 

3.1 miles of easy/moderate running

.1 mile cooldown walk

9:19 overall pace

Saw my buddy Ben Reynolds out running getting ready for the Leavenworth half. 2 years ago when I ran my first half he ran it as well but he was a lot heavier then and slow. He has gotten much faster from running and swimming and he's trimmed way down.

Yes once again I'm in love with these shoes! Brooks radius!!  2nd run outside and I could feel it. Ran easy to moderate but mostly moderate. Gotta get back in shape soon I hope!

Nice when I went out then it got very foggy. Was able to run part of this on the trail.

Even missed the garbage truck and school bus exhaust! Sweet!!

8:59 pace

30 minutes on the elliptical today. Looking to run 4 times next week...hopefully

OK these Glycerin shoes are the opposite of the radius. I really don't like them but will run them to 500 and then happily get rid of them. 

There is a brooks truckload sale this weekend so I may go pick up some new shoes/whatever else they might have on sale.

Was planning on going 3.5 today but miscalculated the distance before running it.

2.4 of these miles were on the trail between carmichael and the parkway which was very nice to have a soft surface. The miles are still not quite what I would call easy yet but that will come with time. Will try to run 4 times this week. M,W,TH,SA. with 3.5 - 4 being the goal each time. Gradually working my way back up.

Overall pace ended up at 9:15 due to the running on the trails slowing me down a bit.

Rained overnight and left everything nice and cooled off. Mid 50's for my run. Wore my HR moniter and was very surprised with what it read off to me.

As I ran the first mile I noticed that HR was sitting at 145...usually below 130 in that area. Then as I hit the trail for miles 2 and 3, HR was at tempo HR of 165ish and as I hit the hills it went up to 5K race HR for me in the low 170's. I am WAY OUT OF SHAPE!!

My body wants to run at that pace but my heart is not too happy about it so I am going to do more work with my buddy Tred Milosevic so that I can make sure my HR stays at a more reasonable level. I'm going to do 1 outside run next week and 3 or 4 Garage runs and maybe even some elliptical so I can get back into shape.

Overall HR for run was 158

Pace was 9:30 - out of shape and slow! Dang!!

A run in the garage with Tred Milosevic. I'm doing this to regulate my HR until it gets back to a more normal level.

Walk for 3 minutes then run for 30 minutes and then a walk for 3 minutes.

HR got to a high of 151 briefly but I kept it at mid 140's for most of the run.

At least I got  a decent sweat going.

Will run again with Tred tomorrow before or after BYU beats FSU in football :-)

Still just trying to take it easy and get my heart health back where it needs to be. 

A run with Tred this morning with a 2.5 min. warmup walk, then gradually increasing the pace so my HR was about 145 - 150ish. Went a little bit faster at the end of the 40 minute running portion and HR got up to 153. 2.5 minute walking cooldown. Everything is feeling easier this week than last...

Next run tomorrow morning with Tred again.

Another TM run. HR did better than yesterday. Will look to go outside either Thursday or Sat. this week. HR topped out at 152 today but stayed quite a bit lower overall.

Everything feels really good with no soreness or other issues. Going to keep working my way up slowly.

Outside run with perfect running weather...overcast and 50 degrees! Went out nice and easy trying to keep the HR down. It stayed in 130's to low 140's for the first 3/4ths of a mile then started going up past 150. Mostly due to hills.

I did a modified tempo run where I got my HR to tempo levels but the speed was nowhere near what it used to be. There is a hill coming down Douglas to Carmichael that I opened up on to feel a little speed. It felt great! I also felt some muscles in the lower abdomen area so I slowed down...

HR maxed out at 172 and averaged 155. Pace was 8:55 overall and here are the splits.

1-8:56 2-9:25 3-9:06 4-8:10

Next up Tomorrow short warm up jog and then elliptical for 30 minutes.

1 mile on TM for a warmup then 30 minutes easy/moderate on elliptical.

Avg. HR was 140 for the whole workout so I think that this qualifies as good xtraining.

It sure is nice to have my body feeling good! No soreness anywhere including my calves which I thought would've been

Tomorrow may be a day for trail running and some hills...we'll see.

Decided to do a little extra today since I was feeling so good. Hit the Sno. valley trail for most of this and took it nice and easy...in fact I slowed down the last mile to make sure I didn't strain anything. It's kind of amazing how easy it was to regulate my HR on flat ground because it's hard not to have it shoot right up on the hills at the Ridge. Now yard work...

Mile 1 9:06 HR 139

2        8:52   147

3       8:55    150

4       9:08     144 (after water and a rest at centennial park)

5       9:16    150

6       9:18     150

Treadmill run. Heart health is coming back as this run was much easier than the last few weeks by a long shot. Was able to go faster with the HR staying nice and low. Averaged about a 140 HR.

Tomorrow outside run.

Nice running weather...rained overnight and then it was cool and cloudy this a.m. Had some wind during the run but not too bad. 

HR immediately jumped up with the wind to about 150ish, even on the downhill parts. It does feel good to be outside running but my fitness is still not where I want it to be. Just trying to be consistent and steady on this upward drive to get the miles back around 30-40 per week.

  Splits 9:02, 9:23, 9:10, 9:02, 9:06(.45 mile)