I just activated Blogger on my EVO. This will make updating my running blog so much easier.

I had some nice runs last week.  I went back to my parents house for an early Christmas and put in a six mile easy run on Sunday afternoon.  My parents live in rural Muscatine, ia and I was able to put some miles in on country roads.  I ran from their house to Wild Cats Den.  I plan on running the trails at Wild Cats Den in the spring.  I took some nice pictures I'd like to share from my run.

I ran another temp this evening.  I ran a 10 minute warm-up and did 4x(1000M).  I ran at a really good tempo average around 8:00 minute miles followed by a 10 minute cool-down.  I followed up my training with yoga, Jay Johnson's Mytrl routine, and some leg exercises.

Started my Base Training

I started my base training yesterday and completed my first tempo run this evening.  I was using my heart rate monitor to keep a steady pace with my tempo run.  I did great during my first mile running at a 7.43 pace with my heart rate at 162 bmp but I started slowing down during my second mile.  I paced my second mile at 8.16 with a heart rate of 167 bpm.  I decided to use my monitor so I wouldn't race my workouts so I can hopefully be injury free.  After running this evening I went to Planet Fitness this is a local gym and worked my legs and did some recovery yoga.

Nice Long Run

Feeling a better.  I ran for the past 3 days putting in 15.6 miles.  I just finished up my return to running training program and I'm ready to start my base training for next years racing season.   I plan on running Iowa's Dam to Dam 20K.  I ran this in 2010 and this was a great race course.  I signed up for the race this year and suffered a stress fracture.  I been doing great with my recovery training and hope the base training goes well.  I have been feeling a lot stronger.  Well I will post some more updates very soon.

P.S.  Here is a picture that I took on a little trail next to the river this afternoon on my long run.  I call it 'Running of the Geese.' There were about sections of geese on this mile trail.  I had a hard time maneuvering around all the poop.

Taking a sick break.

I haven't been running at all this week. I have a chest cold and have been feeling miserable.  Hopefully I will be able to get out tomorrow (Friday, 12/9/11) and go for a run.  By the way it snowed this evening.

Long Run Today

I had a nice long run today.  It's starting to get cold here in Iowa and I still in my summer mentality.  I ran wearing shorts and nearly froze to death.  I put in 6.5 miles in a little over an hour.  I started my run with a quick warm-up and finished my run with some runner's yoga and a few leg exercises.  Now I'm going to eat some chili and relax.