Road back from FAT!!!!!

Today was meant to be an Aerobic Building Day. Sadly, the cold I have been fighting off finally caught up with me. Met with Riley, Albert and Bob Freakin' Lambert at the pond and they did the warm up with me. During which my headlamp died. After a game of ring around the rosie with headlamps I ended up with Riley's. Man that kid must have a big head because even after I tightened it, the thing was still bouncing off my face or I just have a tiny head. (But seeing as I see myself a normal we'll say he's the freak). Started off and really felt like I was struggling to hold pace but kept at it thinking it was just cold legs warming up. Hit the first mile in 5:41 then continued to struggle on the second mile 5:49 kept at it for another half mile 2:52 before something from the cold I have had dripped down my throat and I spent the next 2 minutes hacking. Decided to call it in lieu of over doing it. Ran back for a total of 10. On a good note weighted myself for the first time in a while and well down a couple pounds. I plan on not weighing myself overly often until I feel like my fitness has truly come around. Don't want to focus on my weight yet. I know for me to be competitive, I will need to be around 150-153 but I also know if I hit my mileage goals the weight will come off naturally. I also feel my hard workouts will become more consitant the more miles I get under my legs. As my body adjusts to 85-95 miles a week.

Woke up this morning with a sore throat (from the cold I seem to have caught, Thanks co-workers who refuse to take sick leave and show up to work cough, hacking and touching everything) decided mid run that any more would hamper my attempts at a workout tomorrow just gonna go home take some vitamin C and rest. Honestly this was my planned down week so no harm to mileage or training really, just need to get healthy.

Didn't run yesterday because my cold was at its worst. coughing up a lung. :( However met Bret early this morning for what was planned to be a easy 60ish minute run. We started talking about the govt shutdown and well the pace picked up and it felt good so when we realized 5 miles later that we were hauling (5:50 pace) we kept up the same effort all  the way in. we were 53:05 for the 9.2 after a 7:35 first mile. So AP 5:48. Not my best workout but pretty good. Sad note cars at work had snow on them this morning. BOOOO!

13.52 with kayla then 3 more on my own.

So I got a stomach flu on Saturday night/Sunday morning. As you can see my weight is down 7 lbs since Saturday. Kinda sucks as I was just getting over the cold I had and then I spent all of Sunday in a great deal of pain. Since Saturday I have been able to eat and hold down maybe 1000 calories. Felt a touch weak on my run but did most of my 86 minute run with Kayla. So we kept the pace more comfortable for me. I hope to gain back some of the weight lost and feel better soon. I feel like mt shot at sub 70 at Snow Canyon has slipped through my fingers, but we will see what happens.

Met with Riley and Denver (his brother) really early today and did 8 miles easy. Still down on weight and my stomach is still unsure about things but felt better today than yesterday.

Lunch: 4.25 with Riley on Base. Hamstring is a little tight. Gonna try to get more calories down. Been a struggle all day so far.

My flu had a reboun on Wednesday. Went light today feel pretty weak.

Met Bret Riley  and Ken and picked up Bob along the way. Felt ok during the run still weak. My weight is way down so no double but gonna try a downhill tempo tomorrow. Fingers crossed I am over this.

PS Get you flu shots. This flu sucks!

I met Riley and Amy and drove up to run Trapper's Loop. We warmed up two miles then ran five miles up to Snow Basin and then I followed Riley on a 5-mile downhill tempo. The goal was 5:20 pace to get him ready for Snow Canyon Half.  We ran 532 520 505 505 521.

Just under 12 solo in the rain. Feeling ok.

Met Riley and Albert at the Pond. Standard Aerobic Building day. Made the the mistake of wearing shorts instead of half tights today. My Hamstrings never really warmed up and I paid for it. 3 mile warm up. 5:39 5:42 5:40 5:46 (My body decided it had to go to the bathrrom at about 3.9 miles had to slow and find a place to go) it took my about a mile and a half to get going again. 6:15 5:55 5:35 5:31. I think if I could have gotten rolling again it would have been a good workout. learned from the mistake. I can do shorts on easy runs, but hard days I need to wear something to keep my hamstrings and quads warm and loose.

PM 3.35 miles at work

10.7 this morning from the pond with Riley, Albert, Ken, Bret and Jon. So freaking cold at the start but I started to get warmed up and felt pretty good at the end.

4 x Mile repeats with 3 minutes rest. 5:22 5:21 5:20 5:19

Easy solo run in the morning.

Did 15.03 with Ben at just over 7 minute AP this morning wit the plan of doubling this afternoon. I got home and felt spry and decided to head back out into the world and get my last 5 done. Was feeling good ran 3.5 at 6:35 AP then throw in a mile pick up between 18.5 and 19.5 of the day. The first half is down hill and the second half is flat. Wanted to simulate a fatigued downhill mile for the race coming up. Ran 5:11. Then cruised it in at 5:50 pace for the last .7. Feeling good.

12 on the dot with Riley Ken Bryant Bret Jon and Albert.

Lunch: 6 miles with Riley

Areobic builder today. Met Ken Riley and Albert at the pond. 3 mile warm up. 8 mile bulder. 5:38 5:42 5:47 5:49 5:56 5:50 5:47 5:36. Not my best day overpass was really tough on the legs. Still getting used to 20 milers I think but i pushed myself and feel fatigued and pleased with pushing myself. We'll get there we'll get there.

PM 4 miles after work. Felt really good. Had to focus on not running too fast. 6:23 AP

Ran before work solo on base. Man the wind was intense. So my weight has finally stabilized after the flu. And I'm down a couple pounds. Woo

Lunch: 4 miles with Riley on base.

Speed workout today at the pond with Riley Ben Bret and Albert. 3 mile warmup. Changed shoes then strides and we got rolling. 12x600 with 90 seconds rest.started slower and rolled into pace. The odd numbers intervals were maybe 2 seconds slower with the same effort. Splits went as follows.

1:59.7

1:55.6

1:55.3

1:51.2

1:54.1

1:50.5

1:52.4

1:49.8

1:52.6

1:50.2

1:52.4

1:46.4

3.5 mile cool down. 1:52.5 aveage which is exactly 5:00 mile pace.

PM 4.5 miles after work.

Ran in South Weber with Riley. Easy run touch sore from yesterday.

Run this morning with Albert, Jon, Ben and Riley starting in North Ogden. Three Miles near the end with Riley @ 5:49 5:33 5:30. Still feeling Thursday and the fact that I'm over 90 for the week. Still very happy wit the run today.

12 miles at 7 minute AP with Riley, Bryant, Ken and Bret from the pond. Monday Funday loop

3X2mile in the rain, sleet and a little snow. Lost feeling in my hands and feet duringthe run. Took 3:30 half active rest half walking. Ran solely based on feel. Didnt look at my watch during the interval. 11:02 10:54 10:50(this was more like 1 and 1 because I had a GI stop in the middle 5:35, 5:15) cool down was odd as my feet were numb. When I took my sock off, I had killed my big toenail on my right foot. I hope it doesn't affect my race. Still waiting to get full feeling in my toes.

Met Riley Ken Bryant Bret and Jon at Riverdale Parkway. Quite the crew. Did a 7 mile loop and the guys dropped me at the cars. Same air temp as yesterday yet i was sheddin clothing as we ran. Feeling ready to roll.

6.15 miles with Ben and Riley for part of it. Finished with 3 x 400 meters 71 74 72 with full rest just to spin the wheels