Training for Top of Utah 2011

Still nursing a cold so inside run with Tread Millosevic. Didn't get to run yesterday due to Inservice meeting at 6 a.m. and too busy with little ones last night so to make up for it I did a hill run today. Here's how it went.

15 min. warmup and got HR to mid 140's

5 min. hill run each minute going steeper on the incline 2,4,6,8,10 HR topped at 172

5 min. run easy HR back down to 144

5 min. hill run(same as before) HR up to 173

5 min. easy HR only got down to 148

5 min. hill run HR up to 174

5 min easy HR down to 151

5 min @ .5 mile per hour faster HR up to 157

5 min cooldown easy run and then 2 min. walk.

Tough but felt good to get some harder work. Doing hills instead of speed work to put in some power.

Had a bunch of fries at Red Robin last night so wanted to get a few extra miles in this a.m.

8 easy, freezing miles. Temp was about 25ish down in snoqualmie where we ran. Had to go @ 6:45 to be back in time for the church Christmas breakfast.

Avg. pace 9:28 and avg. HR 145

Slowly moving the long runs up the ladder.

19 degrees outside which kept me inside the garage to run Tredski. Some of the controls on the treadmill were so cold they wouldn't register any change.

2 minute walking warmup. Then 5 mile run at easy pace. Boring as all get out but better than freezing to death outside.

Next run. Tomorrow, 5 miler

No run yesterday. Plan was to run hills today to improve power. 17 degrees and when starting the run my eyes kept watering like crazy. about 1.75 miles in my ears and hands started to warm up. 

I hit all the small hills hard on the way to the big hill on the parkway. Had HR up to low 160's on the smaller hills. Hit 176 on the big hill and held it there to the top. Hard run but not killer. Felt good to push up the hill. 

Stopped at the main park at the ridge to get a drink and when I pushed the button...I'm kind of stupid some times...17 degrees does not allow water to travel freely at the drinking fountain.

Took the trail back from parkway to carmichael and a lot of that kept my hr at mid 160's(tempo effort).

Avg. Pace 8:48 Avg. HR 155

Decided to Treadmill it this morning instead of freezing my buns off outside. It was about 15 degrees in North Bend this a.m.

Easy fiver...nice thing was my HR stayed about 7-10 beats per minute lower than my normal tread runs. Must be getting some fitness back...FINALLY! Ran 4 shoeless minutes at the end.

Got a Niner coming up on Sat. Longest run in a long time.

Niner in Snoqualmie. Started at the Railroad area and then to Mill pond rd. then straight out Sno valley trail to Grandmothers house I went. Loaded with Powerade and then back through town.

Around 20 degrees. Was in Gma's house for about 5 minutes and got nice and toasty warm. When I went back out it was COLD on wet skin.

The mid-week hill runs are doing a great job of getting the fitness back.

Avg. Pace 8:58   Avg. HR 144(love that!)

Super easy fiver on the tread. HR  stayin nice and low, mostly in the 120's and lower 130's even though I was going faster than normal. Last 5 minutes no shoes.

Hill workout early as Heidi went to the Temple this morning and I had to be here for the girls when they woke up.Another tread workout as it is just too dark at 5:30 for me to run outside...

15 minute warm-up

6 minutes moving the incline to 5 and then .5 up each minute till reaching 10 on the incline-o-meter. Total of 17 minutes.

HR got up to 172 at the top.

18 minute cool-down with last 5 no shoes.

Perfect running weather! About 50-55 degrees and overcast with some sun. Wind was a little strong at times but not killer. The last 2 of my runs were treadmill runs and they don't seem to work the fitness as well as a regular outside run. I felt great starting out(probably from drinking eggnogg at seminary party this a.m.) and was going fast because of it....wasn't paying attention to my HR and it shot straight up there and burned hot the whole way.

 Avg. Pace 8:41 and Avg. HR 158(way too high for an easy run) although probably OK with the hills and wind pushing.

45 degrees and misting/drizzling the whole run. Started at the Train area then mill pond rd. to centennial park for water break and wiping the water off my glasses. Next off to grandmothers house to have some powerade, then back to the park and finally back to the car.

I was shooting for 10 miles but was running late so I cut the run short.

Really paid for running yesterday semi-hard. Usually before a long run I don't like to run at all but my schedule got goofed up.

Avg. pace 9:17 and avg. HR 147

Easy fiver on the treadmill. My legs were still a bit stiff from the almost 10 miler on Sat. so I felt that the tread wouldn't be as hard as the pavement on them. Also, it was raining and that helped make my decision for me.

HR mostly right around 140ish.

Power hill run today. Treadmill.

15 min. warm-up normal easy run pace then

5 min. @ same pace with 5 incline HR topped at 158 then

2.5 min @ 0 incline HR dropped to 138

5 min. @ 6 incline HR up to 162 then

2.5 min easy HR down to 142

5 min @ 7 incline HR up to 167 then

2.5 easy HR down to 144

5 min @ 8 incline HR up to 173 then after 2.5 min HR back @ 144

5 min cooldown.

Great workout and was working on form and breathing while doing the hills. Had to resort to some mouth breathing to get enough oxygen on parts of the last two reps.

Finished up after the run with some sprite and eggnog mix. Man that was good!

Easy treadmill run before going out to finish my shopping for Christmas. I had to turn the notches up a bit to get my HR up to my normal easy run. Good sign! Fitness is definitely coming back...

HR maxed at just under 150 at the end. 

Consistency and hill runs are really helping me...looking to up the mileage little by little.

Very Windy day for a run. It sure felt good though! Mid 40's so wore shorts and 3 tech shirts and gloves. Almost lost my hat multiple times. Decided to run the trail to hopefully avoid the wind through the trees and it worked pretty well. Ran parkway hill and unfortunately the wind was blowing down that thing! Tough run but my HR did great...briefly topped 170 but then I crested the hill and it came back down pretty quickly. 

Avg. Pace 9:14 and I'm very happy with that   HR avg. 146 I am REALLY happy with that because of the hills.

Oh boy! Weight got out of control over the weekend with all the munchies and snacks. Tread workout and amazing how low my HR is staying even going up to .5 mile faster than normal. Planning on more hill work on Wednesday...possibly even running the Beastly 2 miler from bottom of the parkway to IGA store. 

Looking forward to some speed work in the near future.

Moderately hard hill run workout. HR started hot and burned hot the whole way dangit! Too much crappy food and not enough sleep. 

Weather was not all that nice today until the end of my run. Misty and wet with some wind. 38 degrees.

Ran my regular loop and then hit the parkway hill at a moderate pace and HR. On the down slope I kicked it up a notch and everything felt good.

Avg. Pace 8:55    Avg. HR 153(way too high)