Run Till You Drop!!

Easy 7 miles. On the way back I started out at 7:30 pace and got down to a 6 min pace. My body is slowly feeling better getting over my stomach issues. Getting excited for the 5k on the 4th. I know I will run slow but if I can run around 16 minutes I will be happy as my training has been horrible lately.

Warm-Up 1.5 miles

10 by 400's

1:09, 1:10, 1:10, 1:10, 1:09 Rest was 2 min in between each

1:09,1:08,1:09,1:08,1:10 Rest was 90 sec before the last one only had 1 min rest

They felt easier than I thought they would. I am glad my body finally feels recovered and ready to throw it down.

2 mile cool down

Easy 6 miles on the trail by my house

1 mile warm up

Murray Days 5k I went 15:12

Mile 1 5:09

Mile 2 5:00

Mile 3 4:53

I was excited to race today. I was in third up until the mile and half mark then I was passed by nate wornock. I kept him close and he turned around to see how close I was. The last half mile I hade a huge push and out kicked him right before the finish. I am lucky that I still had a little speed today. The course was a little short so if it was the right distance I would have ran around a 15:25 or so.

Cool down 2 miles

Easy 8 miler with my sister on the trail

I ran the first 4 miles easy. On the way back I ran 3 min hard 2 min easy for three reps i had 3 min rest before my last 3 min push. I was around 5:30 to 5:45 for a few the last one I was around 6 min pace my legs were feeling very tired. It was difficult but I know I will benefit greatly from this workout.

I ran an easy 6 miles in 95 degree weather it was very hot today

3 mile warm-up

8 mile tempo with Bret at 21st Pond

1st 5:27, 5:29, 5:36, 5:40, 5:47, 5:45, 5:43, 5:29

Overall time of 45 min

I felt pretty good today. Bret and I ran at about 6 AM. My mileage has not been good at all the past few weeks so I was worried about todays workout. I am very happy with how it went and I am glad I could still make my last mile very quality.

2 mile cool down

Easy 8 miles on the trail by my house

I warmed up for a few miles then started a sweet workout,

The goal was to do 800's and make them very quality and fast.

I ran one at 4:48 pace and took a 3 min rest. I realized that was too much so after the first one I changed to 2 min rest. I ended up dong 5 800's and was between 4:48 -4:50 pace on every single one. I feel that I am slowly getting fit I just hope it shows when I race. If I really do want to improve I need to start doing some super hard workouts and pushing myself to my limits. This will be difficult but I know it will be worth it.

Easy 7 miles along Lake Shore Front in Chicago. It was a great rainy run loved it, humid but did not feel super hot. Calves feel a little tired from yesterday's workout.

Easy 8 miler on the trail by my house, feeling pretty good. Trying to save my legs for Saturdays 5k

Easy 8 miler

Finally feel like I am getting back into decent shape. I started at 6:38 pace and last mile was 6:17 and it was about 90 degrees outside so that was a positive.

AM-

Warm up for 2 miles

The goal was to do 4x 1 mile Repeats with 90 sec rest

1. 5:09

2: 5:08

3. 5:07

4. 5:06

These are much harder to do alone. I usually run them with Bret or Riley. I felt pretty good but I did jump around on pace.

Cool Down for a mile

PM- 4 miles pushing my baby and my wife rode her new bike, It makes time go by faster having people with you

A solid 12 miler with the family. I took it nice and slow. Legs still get pretty tired on runs like this. These runs should be easy and not taxing on the body. Much work to do!!

I ran from our house to the In-Laws on the trail. It was a 7 miler in the hot sun about 4pm. We went wakeboarding after I arrived. I crashed a few times and the body was feelign pretty sore. I hope my body wakes up and does not hurt tomorrow for the race.

Easy 8 miles on the trail it was a hot one.

Easy 6 miles trying to save the legs for the half on Thursday.

Easy 4 miler legs are feeling weird as I have not ran much lately. That means I am either going to run good or bad. I need to make a plan instead of just deciding what to do the day before.

I am feeling really tight and sore after yesterdays half so I decided to bike instead of run. I road biked for 9 miles and went pretty fast. I finished it in 28 minutes. I am not in very good shape at all right now. I thought I was, but once I was in the half my legs were struggling. I need more longer runs to get back to where I use to be. I have not done very many long runs in the past month or two mainly short runs. Speed and long tempo's will help greatly as well.

Today I was still feeling pretty sore. THe downhill pounding got to my legs more than it ever has I feel. Partly because I do not train on downhills the other due to me not being fit and use to long runs.

Easy 6 miles pushing the stoller.

Easy 10 miles

I met up with Jon and Ben to run the 8 mile tempo course in Ogden. We ran a 3 mile warm-up then got started on the beast.

My miles were 5:31, 5:35, 5:32, 5:33, 5:39, 5:33, 5:38, 5:29

I started out a little quick but then settled in to a solid pace. Ben came up about mile and half and we ran together up until mile 3 and then ben had to stop to go to the bathroom. I stayed strong and realized that I struggle with the miles 2 through 4 and that is where I shut down mentally. If I run with someone during those miles or realize those are crucial and I need to push through those then I will improve and get faster.

I averaged 5:34 pace for the entire tempo run. I was very happy with this performance. I am slowly getting faster and more fit.

We ran a mile and half cool down then I decided to do hill repeats. I have been reading a few different things that elite runners do and I read that mixing up 2 different speed runs brings great benefits. I ran 3 200 meter hill repeats and than another one down the hill. The repeats were 32, 35, 37. They were not fast but I was going as fast as I could. I know they will help, I will continue to mix things up to see what helps me to improve the most.

Easy 8 miles today nothing special.

10 miles and averaged 6:40 pace. I had to wake up early and run before we left to go to Colorado for a family reunion. Felt really good, I hope that I continue to make progress towards faster runs that feel easy and comfortable.