Attitude is Everything!

Took off for a short run on JRP at 5:30 pm with the hubby.  It was already pretty dark but it was a beautiful run and the temperature was great.  We saw three deer and had several flocks of geese fly over.  

I signed of for Ogden Marathon- hopefully this will motivate me to be more consistant.

As I have gone out and run lately I have tried to just enjoy the run and not push to hard.  My goal has to been to keep it comfortable.  This was my plan again today.  I was pleased when I got home and checked my Garmin and found my AP was at 8:30.  I started out slow and ended at a pretty good pace. My splits were: 8:53, 8:58, 8:54, 8:11, and 7:50.  The last two miles felt great and I felt I could have run a lot farther.  

Ran on the TM at the gym.  Started out slow and speed up- finished my last 1 1/2 miles at a 7:30 pace.  AP- 8:10.  I think the treadmill is good for mental training- it is so tedious  I always increase my pace just to finish faster-  It feels like the last mile or so of a marathon- I can't wait for it to be over.  Maybe I need to get my ipod charged or get a book on tape to help pass the time.

Meet the BBK group this morning.  I got there a little late for the early miles but so did Dean so I ran the first 2.45 miles with him.  I don't know if I am really out of it or what but the pace seemed fast today.  My Garmin said my average pace was 8:40 but I know this does not represent how fast we actually ran.  The pace was slow on my garmin because we slowed down several times to allow everyone to regroup.  I wonder how fast we were actually running- if I had time I suppose I could figure it out but... I don't.  

It was really nice talking and listening to the others today as I ran.  I wish it wouldn't have seemed so tough.

Met the BBK group for a long run.  We ran most of the Riverton 1/2 course.  Started out at a nice pace.  Most of the run felt great, although I struggled on the hill by Lovers lane.  I was proud of myself for pushing my way through and finishing strong with the last .8 miles being at a 7:45 pace.  I was also proud of myself for stopping at 10.8 miles.  Most of the group added 4 more miles, I need to take it easy on my knees and build slowly.  This is tough for me to do- I hate being slower or doing less- but I have got to learn to listen to my body and follow MY plan.  My splits this morning were: 9:38, 8:50, 8:36, 9:16, 8:51, 8:36, 8:40, 9:08, 8:04, 8:25, 7:51 (.8).  For an AP of 8:44.

Great run and great company.  I am glad I got out of bed at 6:10

Rode the stationary bike today at the gym on level 8 for 40 minutes.  I completed 14.5 miles.  It was an easy ride.  My goal was to get a little exercise in while I read.  I was able to finish two chapters of School Law. 

I then took the kids swimming and spent a little time in the lap pool.  I was able to swim 10 lengths (5 laps).  Swimming is tough, I don't know how people do it.  I need to learn how to pace myself, and how to breathe properly.  

Based on my exertion level I am only going to count 3 miles for my efforts.

Got up to run with the BBK group but again I missed them.  They are so prompt and I can't seem to get my rear out of bed to be there at 5:15 (for the early miles).  I was only 5 minutes late.  I didn't want to run alone and I didn't want to waste time waiting for them to return for the regular miles at 5:45 so I headed to the gym for the dreaded treadmill.  

I didn't feel overly ambitious this morning so I started out slow (6.0) and decided to let the TM add some random inclines.  This wasn't too bad but, as always, I got bored.  I wanted to put in at least 4 miles so I slowly started to ramp up the speed.  I finished my last .5 miles at a 9.0 and was relieved to have the run over.  I sure wish I could get excited about the TM.  It makes so much more sense to run on it with our lousy air quality. 

No run tomorrow, as I will be at school for a glorious 12 hours.  Hopefully, I can get my rear out of bed for Thursday's run.

Ran over to the gym to meet the kids and swim.  I felt like I had pushed fairly hard at times but I still never saw a mile under 8:00- I think I'm slowing down.  AP was 8:31 for 4.5 miles and then I walked for a mile at the gym. 

I'm looking forward to Painter's next weekend but I can't decide what to make my goal.  My husband is going to run/walk it so I could pace him but I think that would drive me nuts.  Last year I ran it in 1:38, a PR for me- I don't think I'm ready for that sooo... what to do?

I had planned to run 10 outside today but the air quality was so poor again the hubby and I decided to go to the gym.  I knew I couldn't stomach 10 miles on the dreadmill so I decided I would run 5 and then try my luck at swimming again.  I struggled on the treadmill and had to stop at 2.5 miles to try and stretch my quad and see if I couldn't get my knee cap to start tracking better.  My left knee has gotten pretty sore on the upper, outside edge of the knee cap.  I'm pretty sure its just a tracking issue and nothing to worry about but it is really challenging on the treadmill not to focus on it. I finished the last 2.5 miles strong with 1 mile at an 8:00 min/mile pace and 1 at a 7:30 pace.

I swam 20 laps (40 lengths) today which I guess is 5/8 of a mile.  I swam 1/2 a mile (16 laps) with out stopping and it took me 26 minutes (I think).  That seems awfully slow but I really have no idea.  Then I swam 4 more laps stopping to talk to the hubby and trying to help him with his form- its even worse than mine.  I think we both need a couple of swim lessons. I really enjoyed swimming but don't feel I got as good a workout as with running.  I guess I will improve with time and will learn how to push myself- this was only the 2nd time I have actually tried to swim as exercise.

I'd love to try a triathlon someday, so I guess I'd better to learn how to swim efficiently.

I gave myself 3 miles for the time in the pool.

Today I walked 1.5 miles home from the auto shop, got dressed in my running gear and ran back to pick up the car.  It was short and easy but it was nice to get out in some decent weather. 

I then went to the gym and swam 20 laps (5/8 of a mile).  This time I was able to complete 16 laps (1/2 mile) in 21 minutes, 5 minutes faster than yesterday.  I wish I could shave time off my runs that fast.  This is my 3rd time in the pool so its great to see improvement.  So, what is a decent time for a half mile swim?  What should I be aiming for if I want to be competitive in a mini triatholon?   I will only count 2 miles for my time in the pool today.

Mentally I blew it.  I went into this race not knowing what I wanted and so I let my self opt out of finishing strong.  GRRR.  I started out fairly well with my first seven miles being 7:35, 7:37, 7:34, 7:39, 7:58, 7:41, 7:59.  I then started to get a little tired and realized I wouldn't reach my pace from last year- 7:32.  So I started rationalizing how I hadn't trained, and that I should enjoy the run and my knee hurt... and talked my self into finishing rather slow.  My final splits were  8:13, 8:30, 8:25, 8:50, 8:31, 8:25.  I know these times aren't bad but I hate that I let myself wimp out.  I have never ran a race that I willingly let people pass me.  I didn't even try- I know that today because my legs aren't all that sore.  AP: 8:04

I now know I need to be realistic with my self and run accordingly.  I wanted to do as well as last year but knew my training wasn't up to snuff.  I should have set a realistic goal and ran consistently.  I guess this was the lesson I needed to learn.  

1/2 mile in the pool in 21 minutes.

Ran most of the Riverton half route with Walter.  The pace felt a bit tough but was doable.  AP- 8:28.  My legs were a bit tired at times but I'm not sure I've recovered entirely.  This was a good run for me after Painters.  To run another half at a respectable pace was a confidence booster.