patrick

Busy day. I was motivated to get out but found no time.

Up early and ran before work. Great morning. I did my usual flat course and felt sluggish to start. Did my normal stretching at the mid-point then some strides to loosen up on the way back. I feel good.

Ran in the afternoon and did my hill course.I can see a difference in my performance over the last few weeks. Iam starting to shake off some of my Winter rust. Quick tempo down. Worked on leg turn-over.

Exercise bike and weights 30 min. morning

Met Kent and we ran steady pace at first. At the turn-around, Treeline Rd. we picked up the pace at times. Great run. 

Had more time this morning with a late start at work. Ran by myself Salem area. Felt a little tired today.

Did a morning workout alone. The hill course was calling my name again. I worked it really hard at times and pushed the down hills.

I came back in the afternoon and ran with my daughter Chelsea. Easy mile warm-up then worked into a 7:00 min pace. Last 1.5 was 6:40. Feel good.

Took to the hills for a steady and relaxing run. I feel motivated to push my training thanks to a talk with Sasah. I swam tonight with my family and I need to cross-train somewhat to increase my mileage without getting injured. I am enjoying the spring season but it's time to get serious about running again. Stay focused!

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Ran to the Riverbottoms bridge and felt strong on the way out, but met with a difficult head wind on the way back. Good work out but glad to have this one in the "bank".

Snow and cold rain so I worked out on the treadmill. 6x400 @ 6:00 pace with 90 sec. recovery. 1x mile 6:30 pace. Worked with weights and swam laps 20 mins. after. Good workout but much to do! 

Ran with Kent and wanted easy miles. Hit a winter storm coming back but had a quality workout.

Mike and I ran from my house and kept a steady pace. Nice afternoon and I felt good considering my increase in mileage. Swam for 22 min. The cross training is helping me .  

Met at BSH @ 6:30 am Mike and I ran easy to warm-up then picked-up the pace. At least we felt like we were moving along until we noticed Mike's watch. 8:00 min. pace. I guess yesterday's workout took it's toll. I was wasted after but considered it a great launching week and will try and hold my mileage in the 50's for three weeks.

Hill course. Worked hard at times.

Treadmill. Weights( 4 reps )

Difficult run. Late lunch kept me from running well. When will I learn to discipline myself?

Doubled up the day. Up early for a morning run. Really enjoyed the solitude of an unbelievable morning.

Afternoon run with Kent and Mike. Warm. Did speed workout. 7x400 and tempo run of 2miles. Feel good.  

I could feel the effects of a good week.  My legs are tired. I want to be ready for my long run on Saturday and put the final touches on the best week I've had for a long time.

Ran from my house to meet Steve , Jerry, Ron, and Darin coming towards me to go up Harry's Hill. We ran quick pace at times but I was lucky I caught them not at full strengh. I felt good and I'm encouraged about the overall. week I had. My goal is to maintain 50-55 mile weeks for the next few weeks and hit 60 by May 5th. I will continue to X-train to mix up the training and lift weights. to tone. Glad it's spring.    

Came home from work alittle tired today so I took a short nap and got  out for easy miles. After afew miles warm-up I felt really good.

Up early and ran a few in the morning. Nothing serious but good to be out.

Met Mike and ran from my house. We ran strong and I felt we had a decent workout. 8 miles @ an average 7:15 pace. I had something left after and could have done more but I need to come back with a good effort on Thurs.

Met Kent and Mike and ran into the Riverbottoms. I started out really slow and sluggish from my workout yesterday. My legs felt fine, no soreness or stiff but I was a little tired to start. After a few miles I  began to pick it up and pull out of my mood. Windy and cool at times but feels good to finish a double diget run in the middle of the week. I feel encouraged with my progress to this point.

Up early for some easy miles before work. My daughter has a track meet this afternoon so I needed to get the workout  over with and be ready for long miles tomarrow. My goal is to make it to 51-52 miles this week without a Sunday run.

Did my hill course and pushed the pace at times. I didn't put my watch on the miles because I kept focusing on the Boston Marathon and just wanted a clean effort today. I tired at the end but felt good. 

Met Kent and felt good all day until about a mile into the run. Legs are tired. Lacked motivation. Poor diet day. Blah Blah Blah ........ But I finished and feel good about my goal to increase my mileage. I need a 5K to test the waters and see where I'm at.

Traveled to Arizona for Spring break and didn't have much time.

Ran in the White Mts. with my daughter. We had a great run and ran hard tempo.

Went to the track at Blue Ridge H.S. with Chelsea. I felt the workout from yesterday. I feel good to be getting time to workout while on vacation. 

I felt really motivated to get back to running from taking afew days off. I did the hill course going alittle further each week and a little quicker than the previous week. I feel good and can notice myself getting stronger. My goal for the week is 55 miles.

Met Kent and ran into the Riverbottoms. Felt good after afew miles to warm-up. Enjoyed the time together. Yesterday's hill workout took it's toll and and I tired alittle at the end but feel good about my effort.

Met Kent and Mike on a 70 degree day and Im excited to get going. Just wanted to get the miles in today and enjoy the warm temps. I plan to do a speed session Thursday and hit 52-55 miles this week. I would like to find a 5K somewhere close in the next few weeks and race to get an idea where I'm at as far as my speed. 

Met Kent and Mike @ the church on a warm day. We ran well together until about 4 miles then I  I started my speed workout. 8X400 pushing the pace. I can see my progress and feel I need to keep building miles and quality workouts. After I really felt good and recovered quickly.

Up early with Mike. Got to bed late so I didn't feel like rolling out of the rack, but glad to loosen up. My legs feel good but I didn't have much energy so I will prepare for my long run tomarrow with a light day.

Did the hill course as usual for a Monday. However kent was to join me but ran in the morning so I was a "lone man in" and with the 80+ degree temps. and an increase in miles I felt the pull. I was encouraged with my effort and plan on making this run more difficult. 

Up early and didn't sleep great last night. But felt good to be out. I enjoyed the cool of the morning and a spectacular moon as it set to the West.  Legs were surprisingly fresh. I didn't push it going out. Coming back I did some strides. Working on my leg turnover and going to build speed over the next 7 weeks. Goal to hit 60 miles this week and cross-train afew times. 

I felt alittle sick yesterday afternoon so I did't get a second workout in. After a great nights rest I felt much better today and was ready to hit it hard. Temps were warm and battled the wind too. Running in the afternoon takes more energy from me but I believe you must slowly condition yourself to do it to prepare for summer racing. Went from my house out 5 miles and came back to meet Kent. I did 10x400 and struggled keeping my speed up at times but felt like I got what I needed to do.

Did a morning and a afternoon workout.Both were lite but lifted weights for the first time in a few weeks. Felt good but needed more miles inorder to meet my goal of 60 miles for the week.

With the cold rainy day I decided to stay indoors and run on the treadmill. Worked with the weights and feel good about my effort but again needed more overall miles to meet my goal this week.

I met the group early at BSH and ran the Riverbottoms in S.F. Just wanted to get my miles in to get ready to run the Ice Breaker 5K. With the week I put in I know it won't be a stellar effort but a needed something to measure my speed training and help motivate me to longer tempo runs. Well the race turned out to be a disappointment as far as getting 3 consistent miles of speed but it worked out to be a good day for my training and a better week planned for this week.

Started out alone to do the hill course and met Kent along the way. I guess I just missed him. I felt strong at times and picked up the pace but didn't want to over do it. I noticed I am running the course alittle quicker each week. I need to be more careful about my diet for lunch. It makes a huge difference in my running performance. It was a good start to what I hope is going to be strong week.

I got up early and did some easy miles on a beautiful morning. I didn't feel the effects of a hard workout yesterday.

I came back out in the heat and did  8 more miles with Kent and feel really strong today.

I went out in the morning so I could support my daughter at region track. May seems to so busy that it becomes even more difficult to keep my running the high priority. I feel good and want to train harder but know I should build slow. I was alittle tired to get started but finished with some leg turnover repeats and strides.

I had to get out in the morning again for my only workout today but want to start doubling up my workouts. I usually don't start to do two a-days till June but I'm ahead of schedule for my mileage but behind somewhat for speed training and races to this point. I feel good  and had a good session today. 8x400  1x800 Going by marks Kent and I did with a wheel last year or 90 sec. when not marked on the road. My plan is to hit 60+ miles with my longest run of the year on Sat.

Easy miles just to stay loose. Hot but felt good to go short and easy. Want to go long tomarrow and finish a good week.

Got up early and ran to meet Kevin who ran from his house. I felt good  the first 6-7 miles then I think the long week took it's toll. I tired early and Harry's hill sucked the life out of me. From that point I struggled but was determined to finish my long run and did it alone the last few miles. I feel satisfied and ready for a day of rest. 

Met Kent for my afternoon workout on the hills. I wasn't ready for today. I think the long miles last week was a factor but primarily it was my" lunch of  choice" and I was dehydrated. I did't take in enough fluids and it showed.

Up early and I felt much better. The cool of the mornings makes a huge diffence. I had some spring in my step and finished with a few strides.

Met Kent at the Church for my second run. Felt sluggish to start so I needed a mile or two to feel like I was actually running. Did 9 miles in the heat and drank plenty of water throughout the day.

Met Mike in the afternoon and ran to the Riverbottoms. Heat didn't bother me but I felt like my legs needed an easy run so I didn't push the workout. I need to mow the lawn later and want to save something for tomorrow. My week looks good  asof today so I'll take it.

Started early to avoid running in the heat. Did my speed workout alone. After a 3 mile warm-up I started with afew quarters and 800's. I feel myself getting stronger and just plan to slowly build my miles and difficult workouts. 

Easy miles. Just relaxed. 

Started at 5:25 from my house and ran to meet Kevin and Hal. Met them along the Treeline Rd. and turned around to run up Harry's. Met Kent who joinned our group and we had a great run. Picked up the pace at times but the effort was about finishing and going the distance. Saw lots of people out. Fun morning. I feel good about my week and the progress I'm making. My goal is to race next week and cut back on my overall mies.