FOUR!!!!

5AM - woke up from great sleep and weird ass dreams!
(i mean really weird dreams, not actually dreams about weird asses...although they might have been in there)
felt good, lower legs not 100% recovered from the current volume changes (i.e. no running for...ummm...a few years consistently, and now 25-35 min per day for 3 AM's in a row)
was supposed to do some hills but instead chose this beauty...
thought about hills and the impact of the HR when on there and how things feel, gotta figure something out for hill days as i LOVE the AM in the runs but to get to a hill at that time s tough...hmmmm...might just need to go back to old faithful down in rocky ridge around the Mormon church, yup, that's it

did 25-30 min of varying work

yesterday at noon used the Spirotiger for the 1st time - the volume of running to build the nerve and muscle endurance is needed before i do some CNS work and speed work (that is how i feel anyhow, everyone is different) so i'm giving my lungs a treadmill workout by using it, 3-4 times/week)
yesterday i did 5 x 2 minutes @ 30 breaths/minute, was hard at first but was OK over time
FEV was 5.86 on testing yesterday before hand so used a 3L bag

anyhow, this AM was the airdyne and at lunch was...
100m @ 70,80,80%, walk rest to warm up the hammies - felt tight and good
+
A. Power CLean - build to a fast and good 3 - 199#
B. DL - build to a good 3 - 329 x 3 i think, anyhow, felt good
C1. 10 chin ups; rest 20 sec
C2. 5 HSPU; rest 90 sec x 3

was good, felt strong, mentally acute and good to go forward on aer run tomorrow!
back at it

day 3

Red and I just got back, 25 min and some change, did the "path", over to the last pond which partly covers the path and back, real easy pace - 145 avg bpm, calves little tight so kept POSE style and pulled those lower legs up fast.
Only went to last part of path b/c I did not want Red to jump in...5 min opposite way, what does she do? jump head first into 1st pond she sees, gawd she's funny.
I was speaking to her a little more on this run, she loves that, and cannot wait to play with her a little more in Scottsdale in AM's when we search out some routes to take, hope we can find some off asphalt as she'll need booties, it is 31 deg there at 6:10 AM right now with 41% humidity, and its 11 deg and rainy/misty here with 94% humidity.
The birds were in full force today everywhere, these kind of birds i posted above are always around small ponds in the area, seems like they are VERY protective of their site as I always see them "guarding" from crows, ravens, even dogs and humans, funny stuff. Rest of today is rest, will work on some mobility on the lower legs as the day goes on.
INFO:

Red-winged Blackbird. The male has a black body and bright red wing patches edged with yellow on the bottom. You can find them near any body of water with cattails. Just listen for their distinct call, “kon-ka-reeee”

day deux

tongue in cheek for the Tour happening right now.

this AM again with Red we did the so aptly named "square root" - over aspen, down 12 mile coulee, across country hills and back up rocky ridge to aspen again for a square, total time - 32:31, avg HR - 155-165

little higher pace this AM it seemed, at first 800 m was thinking it was going to be shortened as calves were tight, then started a higher rate of touches to ground and used ass and kept on truckin'; all good after that...HR jumped on country hills hill, then stable till home, again last 800 m sore on calves and shins
(Red and I saw horses waking up, 4 coyotes, 2 deer...the AM was wet and mild, hardly any wind and just a nice AM for a run)

At noon did:
A. FS - 4s x 3r; rest - 95/145/189/211/233
B. PS - 3 x 3 @ 133#; rest 90 sec
C. SA Db Press - 45# x 8/arm x 3; rest 1 min
D. GH Raises- 3 x 8; rest 1 min

good day all in all, Michael's b-day today, Hannah was at the dentist, Chloe is cuter every minute, and Leighanne and I went to Joey's for dinner/date...always fun spending time alone/together.
watched some Seb Coe videos last night, a coach, Cam, sent me some stuff on him today without asking, weird stuff?
Anyhow, really loved the tidbits in here on his view why his Dad as coach was a good thing, loved it.

Will have a great sleep tonight, i know it, and will be back at it in AM, bright and early.
Also found out that the Sonoran Preserve in Scottsdale with 60 miles of trails is 1 mile from my place, looks like i have some running grounds to hit, good stuff.

and here is the prelims from Sac town today for the 800.
Sub 2 it is then...onward!

Preliminaries
1 Schroer, Michael M37 United States 1:58.16Q
2 Chevaux, Christophe M36 France 1:58.59Q
3 Boross, Gabor M36 Hungary 1:58.77Q
4 Milde, Nils M36 Germany 1:59.39Q
5 Aust, Martin M37 Czech Republic 1:58.83q
6 Weeks, Scott M39 United States 1:59.59q
7 Marc, Sebastien M36 France 1:59.69q
8 Weaver, Richard M36 Great Britain 1:59.89q
9 Roquelaure, Ruddy M36 France 2:00.57q
10 Brecher, Jay M37 Canada 2:00.71q
11 Chermoshentcev, Aleksand M39 Russia 2:01.74q
12 Colletti, Jon M38 United States 2:02.82q
13 Rojas, Jorge Isaac M38 Costa Rica 2:03.10
14 Rhodes, Jason M39 United States 2:03.57
15 Wittig, Jens M35 Germany 2:04.78
16 Pedersen, Michael M38 Denmark 2:05.92
17 Mangiapane, Stephen M39 United States 2:07.80
18 Stanley, Craig M36 United States 2:13.97
19 Kumaraswamy, Balu M38 India 2:27.42

Day 1

Started the journey this AM after a long thought process yesterday; from which came a plan up until Apr 3-12, 2012; and sub 2 minutes for the 800 m at the World Masters T & F championships in Jyvaskyla, Finland. Every day is accounted for, done this a thousand times before in terms of a skeleton from which to work from; now i'll allow it to evlove over time and blossom into some fun.
The idea was to get back into the enjoyment of sport again; alongside using a template that will work with my schedule.
Some goals so far in basics:
- run every day
- lift 3 times per week, fast and effective
- be specific on the goal- run fast
- recover the lower body every day

From the start, an adjustment for at least a few months will be just in running every AM with or without my running partner Red, we're doing this together. This AM she was a little sluggish as i walked into her bedroom, our old garage and discovered she had shit in 3 places throughout on the concrete floor luckily...left that for after the run and clean up.

Needs so far:
- new shoes, racing, training, spikes (might have them already)
- more carbs daily, bringing back in rice and little looser on the meal plan throughout; this has worked well for me in the past on running schedules/plans
- set the AM alarm for 5 AM every day, in bed by 9:30 pm max every night

TRAINING:
36:29 - 150-160 bpm throughout - Meadows Loop - 6.6 K - 5-6 stops with Red, some to lower HR, others to catch breathing rate, others just cause i could - beautiful AM, looking forward to just breathing and working again - felt surprisingly light and good - at 168 # right now - 6.08% BF and 71.3 kg lean mass as of July 10, 2011.
Body - calves tired a little in last 500-800 m, so walked a little and jogged a little, gotta keep on those guys to do this over and over, will come - good times for first report, excited and focused right now.