Running on Empty

My dad is in the hospital and things have been a bit hectic.  Only forced in quick workout.

7.5 miles at 8:00 pace, all at random incline to 2.9%

5.5 miles at 6:31 pace, all at -3% decline on the treadmill.

No running, just worked in the yard a lot.

Way to go BYU.

Ran outside run early this morning, again down the middle of the street.  Goal today was to hit the first 10 steady, then easy back until 16 then stronger finish on the last 4.  Big, big headwind (did I mention it blew my visor off) kicked in on the way back (as the sun came out) around mile 12 and kept picking up so the slower splits from 17 on, though easier than a real hard effort, were in fact a reasonably strong effort and harder than the times suggest.

 1) 7:25 (hit the hill out of my street hard); 2) 6:40; 3) 6:35; 4) 6:26 5) 6:31; 6) 6:32 ; 7) 6:45 ; 8) 6:48; 9) 6:39; 10) 6:38; 11) 7:59; 12) 7:56; 13) 8:14; 14) 8:11; 15) 8:20; 16) 8:46; 17) 8:03; 18) 7:41; 19) 7:59; 20) 7:30.   2:27:46  Avg HR 153.

Body seems to be holding up, so I am glad.

FYI, I love Liz Lemon.

Just check out those moves!

10 equivalent on the elliptical this morning watching 17 Again.  

1 p.m.: Went with the family to Daybreak Lake.  I was able to sneak in a 10k while they played around before I joined in the fun.  Loop route I took around the lake was almost exactly 3.1 miles.  I was very pleased because I didn't worry about my splits at yet they came rather comfortably, despite the heat.

1) 7:59; 2) 7:17; 3) 7:33; 4) 7:27; 5) 7:03; 6) 6:48 6.2) 43 seconds 6:11 pace to end.

5 easy at 8:30 at home.

1 at 8:00 random incline to 3.9.  3 at 6:15, but -3% incline.

One hour barbell strength class.

2 easy.

9 easy at home, while "watching" the kids.  Well, I was home with the kids, so that counts.

Random incline to 3.6%, 1 at 8:30, 4 at 8:00. Steady incline at 4%, 1.5 at 8:00, steady incline at 5% .5 at 8:00. -3% decline, 1 at 6:15, .5 at 5:39. 10 x 40m accelerations on the fake grass.Looks like I'm having a gyro for lunch at the firm... I know, add the fries and not so healthy, but . . . yummy.

p.m. 7.5 easy.

10 elliptical.

Wanted to get in some decent miles to start, but I was feeling tired after 10k (fighting a bit of a cold as is my family) so I just kicked it back realizing I wanted to run about 3 hours, so I figured 23 would do (prior to the run I was going to do 24 but thought I better cut it a bit shorter).  I hate headwinds, I know it is partly just a mental thing.

 1) 6:50 (don't know why I started so fast up the very steep hill out of my street); 2) 6:34; 3) 6:41; 4) 6:47 5) 6:50; 6) 6:55; 7) 7:13 from here I diverted off of 1300 W. down to the JRP; 8) 7:40; 9) 7:38; 10) 7:33; 11) 8:04; 12) 7:29; 13) 7:50; 14) 7:47; 15) 7:41; 16) 8:12 up Winchester back to 1300 W.; 17) 7:52 major headwind from hear all the way home; 18) 7:59; 19) 8:29; 20) 8:59 uphill and extra-terrible headwind; 21) 7:57; 22) 8:39 including drink; 23) 7:08 finally decided to kick it in gear after slow first 1/3 of this mile.   2:54:58  avg 7:36, avg HR 151.

Now I need to cook dinner.

Was later leaving my house since I misplaced my keys so I got to the gym just before class.

One hour Strike class:

3 equivalent on the Arc Trainer.

Big nada, today.  Got stuck doing other stuff tonight, so I'll just go to bed.

3 at 8:30, but random incline to 5.5%.

-3% decline, 1 at 6:10, 1 at 6:05, 1 at 5:49.

One hour barbell strength.

2 at 8:00.

With cooler weather, soon it will be time to for:

Had good intentions of working out this morning, but stayed in bed.

Did manage to do some pushups.

Snuck in a few more baby pushups after lunch.

Tonight finally got in 9 equivalent on the elliptical while watching shows including Survivor Samoa.

Let's just say this guy is one bad dude (and looks better clothed than in his underwear).

Today I had a little scare, after running 5 at 8:30, random incline to 4.3% on the treadmill, I stepped off to get a drink of water before I was going to do 9 quicker downhill miles.  When I stepped back on the treadmill my right foot (which is not the foot that was hurt earlier this year) just got a sharp pain. It hurt to put pressure on and I was hardly able to walk.  So, I had to quit my workout. I think it was just a pinched nerve or something because by now everything seems alright.

Tomorrow I coach my girl's soccer team.  I feel bad, last week they won 15-1, despite my efforts to keep the score down.  (You just can't tell 9 year-old girls not to score, and when I'd substitute girls to different positions it just meant that different girls would just score.)  I was sneaky in calling over two of my defenders for a substitution (the league allows substitutions on the fly so) which subtly enabled the other team to score.

Today was the annual neighborhood Tithing Hill 5K.  Last year I took second, and took second again this year.  However, this year I took second to the high school cross country team runner.  More importantly, I finally beat my neighborhood running arch nemesis, even though he took us both out way too fast.  Last year he gapped me early, and I was not going to let that happen this year.  

Course is an out and back along the Jordar River Parkway.  Mile 1, into brisk head wind 5:40.  2nd mile paid for too fast a start 6:20.  Got passed by cross country kid right at start of last mile, which was good timing for him since I was in no mood to go with him.  3rd mile 6:03.  Last .1, 32 seconds.

So, PR and almost one minute improvement from last year, even with the drag of my mullet.

 Wore my actual soccer uniform from 1987:

This face says: I got beat by the 17-year-old, but I beat my 42-year-old arch-nemesis.

Number 9 and the winner:

Sans mullet, in that classic soccer photo crouch:

And my youngest son got duded up on his own for the event.  Wonder where he gets it from?

2.5 mile warm up.   .5 cooldown.

12 elliptical equivalent.

p.m. 8 elliptical equivalent.

So, not really the benefits of a hard 20 day, but I'm logging equivalent anyway.

1 at 8:00 pace, random incline to 6.4%

One hour strike class (very nicely intense today.)

4 easy cool down.

One hour barbell strength class.  Lifted pretty hard today, but it felt good.

Downhill run, -3% decline: 1 at 6:10, 2 at 6:00, 1 at 5:50 1 at 5:40.

As a side not, my youngest daughter loves to make and give cards.  Here is her most recent card she left on my nightstand.

Front cover:

opened up to the inside:

In the midst of taper madness.

4 at 8:00, random incline to 2.9%, steady 2.9% last .75.  4 at 7:00, steady decline at -3%.

8 sets of 50m accelerations with 50m recovery between.

p.m. 8 miles equivalent on elliptical.

Elliptical equivalent of 12 miles watching (for the first time ever, I know what took me so long) Remember the Titans.

Favorite quote: "We have our disagreements, of course, but before we reach for hate, always, always, we remember the Titans. "

"Save the Cheerleader, save the World."

5 elliptical, 1 easy at 8:00 just to run.

2 at 8:00, 3 at 7:30, -2% decline, 1 at 7:00, -3% decline (with last .2 at 5:00 pace just to stretch out).

6 easy elliptical equivalent.

This is how to deal with life's zombies:

2 elliptical, 1 easy at 8:00.

This is what we can look forward to in the year 2022, not so far away.  (Is Soylent Green the secret ingredient to your energy gels and bars?)