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Woods Cross Memorial Day Fun Run

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Location:

Woods Cross,UT,USA

Member Since:

May 01, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Current Running Life:
5k: 17:50 (2010 NSL)
10k: 38:20 (2007 Des News)
1/2 Marathon: 1:23:30 (2009 Provo Half)
Marathon: 2:53:46 (2007 St George)

Short-Term Running Goals:

 

Long-Term Running Goals:

 

Personal:

Daddy to 3 great kids - 16 year old son and 11 year old twin daughters

I do not know what tomorrow will bring but I do know it will start with a run.

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Grid A2 Lifetime Miles: 125.40
GoRun2 Lifetime Miles: 53.70
Adrenaline 2014 Blue (1) Lifetime Miles: 442.70
Adrenaline 2014 Red (1) Lifetime Miles: 429.20
Slow milesFast milesTotal Distance
2370.00130.002500.00
Adrenaline 2008 8 Miles: 153.50Adrenaline 2008 7 Miles: 6.00Adrenaline 2009 1 Miles: 572.15Adrenaline 2009 2 Miles: 603.60Saucony Grid A2 Miles: 68.50Adrenaline 2009 3 Miles: 553.90Adrenaline 2009 4 Miles: 542.35
Slow milesFast milesTotal Distance
8.000.008.00

First run of the year and you would think that there would be something special about it.  It was just your typical 8 miler - nothing exciting.  I really need to get around to setting some goals.  This running for running's sake is making me slow.

Adrenaline 2008 8 Miles: 8.00
Slow milesFast milesTotal Distance
8.000.008.00

It was "warm" (43 degrees) and windy (20 mph). My left hamstring is starting to flare up again but seems to get better after a couple of miles.  It starts to get sore again towards the end of the run so I guess I need to start taking advantage of the pain free middle miles.  I felt better than yesterday but my pace ended up being slower.  It must be due to the wind.  Looking forward to the game tonight (although I don't have high expectations).  GO UTES!!

Adrenaline 2008 8 Miles: 8.00
Comments
From Teena on Fri, Jan 02, 2009 at 10:53:47

GO UTES is right!! Just think, this time you won't be freezing your tail off!

Okay, I have a question for you about my injury. It used to be that the pain would stay the same in the beginning, middle, and possibly increase a bit towards the end. Then it would be a little worse afterwards, but ease up by the night. Now the pain seems a little worse in the beginning, eases up in the middle, and then comes back in the end (kind of like your hamstrings). What does that mean? Any idea? Should I push in the middle?

From JeffC on Fri, Jan 02, 2009 at 11:10:22

I'm not a Ute fan per say but I would sure love to see the Utes represent the state of Utah well tonight. GO UTES!!

From Rhett on Fri, Jan 02, 2009 at 11:35:38

For tonight, I'll be cheering for the Utes as well, but I'll be suprised if they even keep it close.

From Andy on Fri, Jan 02, 2009 at 14:27:25

Teena - I'm not a good person to be giving advice on dealing with injuries. I usually just ignore them which isn't advised. Did you ever figure out what caused the injury (shoes, over use, etc.)? If that hasn't been corrected then you will continue to hurt. I'm guessing that it will be one of those nagging injuries that won't go away unless you give it sufficient time to heal. That is what has happened with my hamstring. I hurt it in January last year and it has bothered me ever since. Since runners are generally stubborn (or is it stupid?) we never really take the time off that is required to allow our bodies to fully heal. I wish that I could be more help.

From Teena on Fri, Jan 02, 2009 at 14:34:32

Nope. Never really found out exactly what caused the injury. Just figured it had something to do with the Snow Canyon Half (either the steep downhill in the beginning, or running the whole thing too fast for my own good ... an easy pace for you of course :)). Although thinking back on it I did start experiencing some weird lower back pain a couple of weeks before the Half, but only at night when I was laying down. Weird. And that pain is now back. I have to say though, from the months of July through Snow Canyon (Nov. 8) I felt the best, strongest, and healthiest for years. No pain. Perfect and then boom!! I want to feel that strong again!!

(btw, I think both your adjectives for runners tend to be the case as far as I'm concerned! :))

From JeffC on Fri, Jan 02, 2009 at 15:31:05

Stubborn and Stupid......hey...that's me!!!

From fly on the wall on Fri, Jan 02, 2009 at 18:13:09

Speaking of which, go Utes.

From Kathie on Fri, Jan 02, 2009 at 18:20:36

I may be disowned by my family but I am going to cheer for the Utes tonight too. Well I guess I am cheering for the Mountain West conference not the Utes if the truth be told. I at least hope they give them a good game. I am even wearing red right now can you believe it!

From DonGardinero on Fri, Jan 02, 2009 at 21:00:46

21-zip at the end of the 1st quarter

Slow milesFast milesTotal Distance
7.000.007.00

Run with the running club this morning.  I went to Wendover to watch the U game last night and didn't get home until the wee hours of the morning.  With only 3 hours of sleep, I really considered not running today.  I wanted to keep it at an easy pace because of the lack of sleep.  Only a few runners showed up and we all ran the first couple of miles together.  I thought it was nice but apparently Kathie disagreed.  Lora and I started to run a little quicker and maintained a good pace the rest of the run.  The pace felt perfect and I'm glad that I dragged myself out of bed to run.

Adrenaline 2008 8 Miles: 7.00
Comments
From Kathie on Sat, Jan 03, 2009 at 22:36:29

I didn't disagree as much and nobody was really running the pace they wanted to. I was going to fast and you guys were going too slow. I really don't mind running alone.

I am grateful that you tried to run with me after all it is the thought that counts right!

From Smooth on Sun, Jan 04, 2009 at 00:07:02

Nice to have a group to "get you out of bed". I bet you sleep real good tonight.

Slow milesFast milesTotal Distance
7.100.007.10

BRRRRRR!  It was very cold this morning.  There were times when my chest was bothering me and it felt like my heart was skipping beats.  I'm sure once I acclimate to the bitter cold it will get better. My pace is finally starting to improve.  It is still a little slow but at least there is an improvement.

Adrenaline 2008 8 Miles: 7.10
Comments
From DonGardinero on Mon, Jan 05, 2009 at 12:05:05

Andy,

You're a lot tougher than I am. Even when I'm healthy I don't like running in these temps. I've been battling a bad cough from a cold so I'll stick with the treadmill for now.

Dale

From Kathie on Mon, Jan 05, 2009 at 12:12:48

Andy there was no way I was going outside today! Are you kidding me it was like zero degrees. Is there and circumstance where you would run on a treadmill?

From missee on Mon, Jan 05, 2009 at 14:07:09

I chickened out this a.m. because of the cold and now I'm ashamed of myself. Should have gone!!!

From Smooth on Mon, Jan 05, 2009 at 15:02:14

I wimped out too. I don't mind the cold. It's the icee road that scares me. I just can't get a quality workout in these messy roads.

Glad to hear your pace is improving and you're getting acclimatized to the cold.

From fly on the wall on Mon, Jan 05, 2009 at 16:01:23

This kind of cold would definitely slow your pace. So, maybe your pace wasn't a little slow but a little fast when adjusted for the cold.......

From Andy on Mon, Jan 05, 2009 at 21:34:39

Kathie - The only time that I have run on a treadmill was when I wanted to get in an afternoon run and my kids were too young to leave alone.

Slow milesFast milesTotal Distance
8.000.008.00

It was quite a bit warmer than yesterday but the footing was terrible.  Maybe I should give in and start running on the treadmill.

Adrenaline 2008 8 Miles: 8.00
Comments
From Teena on Tue, Jan 06, 2009 at 11:01:39

Yeah right ... you're not going to run on the treadmill ... who are you kidding?? (or were you serious?)

Nice run Andy!

From JeffC on Tue, Jan 06, 2009 at 11:05:23

You don't want to ruin that tough guy image...

From Cal on Tue, Jan 06, 2009 at 11:10:45

Don't do it Andy. You'll get spoiled...

From Kathie on Tue, Jan 06, 2009 at 11:59:19

Andy come to the dark side...you know you want too. First the treadmill and then we will turn you into a BYU fan!

From Andy on Tue, Jan 06, 2009 at 12:01:20

I'm not sure which would be worse - running on a treadmill or cheering for the Y. I think that I will stick to the roads and rooting for the red.

From Michelle N. on Tue, Jan 06, 2009 at 12:18:37

Or you can be like me and run outside and on the tready and cheer on the Y and the U:) I'm not very loyal to anything here it is sounding like:)

From rhett on Tue, Jan 06, 2009 at 13:00:47

Some times if the footing is bad, you will just be able to run harder on the TM.

From Michelle N. on Tue, Jan 06, 2009 at 13:07:40

I agree with you Rhett. If you want to get a decent run in on a crappy day, hit the treadmill.

From JeffC on Tue, Jan 06, 2009 at 14:45:22

Here is the true test of your loyalty. Would you have rooted for the Y if they had been in the same position as the Utes this year? I think there were a lot of Y fans and many others rooting for the U to beat Bama, regardless of loyalties. I'm an Aggie fan, I'm just happy to see anyone that I'm rooting for win.

From JD on Tue, Jan 06, 2009 at 15:06:46

No one can resist the lure of the treadmill...

:-)

From Smooth on Tue, Jan 06, 2009 at 15:07:42

Tough Andy!!!

Here's what to do: If you need a tough work out NOT speed, you run in today's horrible messy road condition. The treadmill can be a good speed work out substitution on a day with poor road/ footing like today. That's my humble opinion.

Here's the loyalty thing: I root for the Utes as long as they're NOT playing the Cougars.

From Andy on Tue, Jan 06, 2009 at 15:14:00

There is no way I would root for the Y. I take too much pleasure in seeing Y fans suffer. I know that is terrible and I know where I am going because of it but I can't help it.

From Kathie on Tue, Jan 06, 2009 at 15:19:38

Oh Andy I get it now... you like to see me suffer that must be why you ran with me for a little while on Saturday!

From Michelle N. on Tue, Jan 06, 2009 at 16:39:33

Geez Andy, a little harsh:) I don't think I am a fan of either though so I won't take offense (I guess). But can't we all just get along:)

From Cal on Tue, Jan 06, 2009 at 16:42:28

Jeff's question is moot. Because the Cougars will never be in that position...

From Michelle N. on Tue, Jan 06, 2009 at 16:48:40

Wow, you too Cal? You guys are brutal!

From JeffC on Tue, Jan 06, 2009 at 16:58:45

Where exactly are you going because of it Andy?

I agree with Smooth (sort of) and her loyalties. I like to see all the state colleges win unless they are playing my Aggies.

Cal you either a BYU hater or a dejected BYU fan. :) After watching them play Arizona...and Utah for that matter, I tend to agree with you. They should have played much better in that game but they were ill prepared and Arizona took it to em. Is that a reflection on the coach or the team? Maybe Mustang....oops!! Bronco will have them better prepared next year.

Sorry....now I am just having too much fun with this.

From Andy on Tue, Jan 06, 2009 at 17:04:53

I do respect what Bronco has done with the team considering the recruiting limitations he has imposed on himself but I think he takes some of the views a little too far. The joy I take from them losing is because of the fans (present company excluded). The holier than thou "magic happens" attitude is tough to deal with.

From Michelle N. on Tue, Jan 06, 2009 at 17:10:33

My brothers bleed blue but me being the only girl...didn't get into it but I know what your saying. My sis-in-law and her hubby (major UofU fans) got in a fist fight with a big tongan Y fan. I'll have to tell you about that another time. Very funny. She kicked him somewhere special.

From Rhett on Tue, Jan 06, 2009 at 18:06:44

You know what I hate is the assumption that all BYU fans have a holier then thou attitude and that they are held to a different standard. Anything we or players say is taken way out of context. Did you watch the Fiesta Bowl last night? When Colt Maccoy recieved the MVP he said "First I'd like to thank my Lord and Savior Jesus Christ, without Him, non of this would have been possible." Can you imagine if a BYU player had said that. All the Ute fans would be bagging on him. Many players from teams all over the country say stuff like that after games and no one cares, but not a BYU player, then they think they are God's team. Sorry to go off on my soap box. I love BYU, but I still cheer for the Utes when they are not playing a Mtn West team and I think most BYU fans do.

From Andy on Tue, Jan 06, 2009 at 18:14:51

Rhett - I know that it is a vocal minority that gives the majority a bad name. The same goes for the drunk heathen U fans. My tickets are in the South bleachers with the obnoxious, drunk and sometimes vulgar fans and it is embarassing. That doesn't mean that all U fans are this way. I think that thanking the Lord for your blessings (as McCoy did) and saying that the Lord stepped in and made magic happen because you are living your life right (as Collie said) is different. The chip on U fan's shoulder is probably due to the little brother inferiority complex. Actually, I don't take anything sports related too serious and find it funny how intense people get over a game.

From fly on the wall on Tue, Jan 06, 2009 at 18:19:45

I have free use of treadmills at work this month so I ran on one today. I could not have run nearly as hard outside with the snow and ice... That said, my warm up and cool down were very monotonous. I think it is much more enjoyable to run outside, even in inclement weather.

Andy, I'll see you where ever it is that those that don't root for BYU go. For me it is not so much that I went to the U and not BYU but that I'd find it hard to root for a school to which I could not go. Lots of good things about BYU but I could not attend it and thus do no root for them. Hmm. does this make any sense? Perhaps I'm just petty.

From JeffC on Tue, Jan 06, 2009 at 18:23:56

Now we're on the Hot discussions list.....Great.

Sweet discussion Andy and Rhett.

Andy, I agree with you to some degree but can't make the same generalization that Y fans are the way you explain (but I'm sure there are many who are), and this is coming from the kid who has joked about designating that my tithing not go to BYU. :)

Rhett, I love what you said because you see it all over sports. Pointing to the heavens or thanking God or Jesus. Nobody thinks twice about it until a Mormon kid spouts it off, then look out.

From Cal on Tue, Jan 06, 2009 at 18:33:24

Andy did you foresee that your 2-line post this morning would blossom into a Hot Discussion on Utah vs. BYU?

From JeffC on Tue, Jan 06, 2009 at 18:37:25

Fly...I don't get what your saying about not being able to go there? Just kidding, I would have been able to go there but I chose not to. Too many dang flippin Mormons!

From Kathie on Tue, Jan 06, 2009 at 18:37:35

Oh I guess I have to take the blame for this sorry... Not really this is fun :)

From fly on the wall on Tue, Jan 06, 2009 at 18:48:22

So I did go to the U and because of that I find it hard to root for the U. Go Titans! (the ones from Fullerton)

Mormon kids may be singled out when pointing to the heavens or thanking God or Jesus.... but isn't the same true for Baptists in the south or any dominant religion that is perceived as saying we were chosen at the expense of others?

From fly on the wall on Tue, Jan 06, 2009 at 18:49:56

(You don't have to be Mormon to go to BYU.)

From Smooth on Tue, Jan 06, 2009 at 18:56:37

I must be blind. I don't see any "holier than thou magic happens" attitude. Are you talking about it coming from the players or the fans?

I have no loyalty to fans. Fans are just people. They can be obnoxious or entertaining. I agree with Fly, one's loyalty lies with one's Almamater (sp?). That said, I, hubby and our children attended and attending BYU, so we're loyal to the Y, but it doesn't mean my family can't be rooting for the Utes. I applaud the teams who come prepared, do their best, show sportsmanship and class no matter the pressure. This year, the Utes did all that. They did the Conference proud. I become (temporarily) a Utes loyalist.

As for the "Mormon kid syndrome". Pour it on. Let there be no hypocrites. Some Mormons might take offense by that kinda "reverse prejudice". Heck, Mormons are peculiar people. Thank God, Mormons get noticed.

From JeffC on Tue, Jan 06, 2009 at 19:09:18

Fly...you just have to pay the non-Mormon tuition, and of course live by the honor code.

Smooth...Well said! Those Mormons really are peculiar!

From rhett on Tue, Jan 06, 2009 at 22:57:25

Sweet! We really lit up Andy's blog with this BYU/Utah converstation. Andy, you are right. It is the vocal minority that give a bad name to each side. All and all I think it is just fun razing of each other. Heck, sometimes when I know it will get under the skin of a Ute friend of mine, I'll say things like being the Lord's Team just to get a rise out of him, even though I am just joking and know that God really doesn't care who wins a sporting event.

Fly, it is actually easier for a non-Mormon to get into BYU if they are willing to live the honor code and pay "out of state" I mean non-Mormon tuition, just like it is easier to get into BYU if you are from New York than if you are from Utah. They like the little bit of diversity they can get.

From Andy on Wed, Jan 07, 2009 at 00:29:37

I'm glad that all of this is taken as it is intended - razzing each other for fun. I would hate if anybody were to be offended because 90% of what I say isn't serious.

From RviertonPaul on Fri, Jan 09, 2009 at 10:45:43

Sorry I missed the action here, so I'll just bump it for the count.

From Burt on Mon, Jan 12, 2009 at 16:55:59

I was just glad when the U of A's football team beat BYU on the same ASU's basketball team beat them. Go Arizona!

Slow milesFast milesTotal Distance
6.000.006.00

I've been fighting off a cold for the past couple of days but it may be winning the battle.  I started getting a sore throat and stuffy nose last night and felt  pretty worn out when I woke up this morning.  I really didn't want to run but since Smooth did it yesterday when she was feeling the same way I figured that I better get out too.  I left my watch at home and just put in an easy 6. 

Adrenaline 2008 8 Miles: 6.00
Comments
From Michelle N. on Wed, Jan 07, 2009 at 10:18:02

You got sick for bagging on BYU! It's magic! Hee, hee! :0) Really, I hope you feel better.

From Andy on Wed, Jan 07, 2009 at 10:22:56

I think that you are right. I knew that was going to happen.

From Kathie on Wed, Jan 07, 2009 at 12:46:36

Oh no lets not start this again!

Way to get out there Andy I hope you get feeling better soon.

From Clay on Wed, Jan 07, 2009 at 15:58:03

Nice job getting out Andy even though you didn't feel like it, sometimes that's the toughest thing to do!

From Teena on Wed, Jan 07, 2009 at 16:58:26

You can never go wrong following Smooth's example!! She will NEVER lead you astray!! One of a kind that lady is!

(nicely done)

Slow milesFast milesTotal Distance
0.000.000.00

Too sick to run.  Hopefully things will get better throughout the day.

Comments
From Michelle N. on Thu, Jan 08, 2009 at 10:46:04

Sorry you aren't feeling well. Hope something magic happens to make you feel better:)

From Kathie on Thu, Jan 08, 2009 at 12:47:32

Sorry you are sick Andy. I hope you feel better soon. Today would have been a great day to run outside too :(

From missee on Thu, Jan 08, 2009 at 15:12:24

How sad! It's supposed to get near 50 degrees today. Maybe this afternoon?

It was 37 degrees this morning. Almost tropical, except for that bitter wind! ;-)

From Andy on Thu, Jan 08, 2009 at 15:23:09

You guys really aren't making me feel better about not being able to run today. Maybe I'll feel well enough to run in the storm tomorrow morning.

From missee on Thu, Jan 08, 2009 at 15:28:10

Storm-Schorm!!! I'm sure you're tougher than any little-piddly storm that is supposed to put down 6" of snow!

From Teena on Thu, Jan 08, 2009 at 22:51:16

What??? You are sick!! I thought you were indestructible. You better get better quickly ... you have those pecs to show off in San Diego.

Hopefully you are in bed sound asleep.

I'm sorry you aren't feeling well.

From Smooth on Thu, Jan 08, 2009 at 22:53:27

Sorry you're sick. I was too sick and busy to run today as well. What a bummer!!! Get better soon.

Slow milesFast milesTotal Distance
5.000.005.00

Still sick.  The cold is starting to settle in my chest which makes running in the cold air less than comfortable.  Still running watchless and taking it easy.

Adrenaline 2008 8 Miles: 5.00
Comments
From rhett on Fri, Jan 09, 2009 at 12:47:37

It's all that crazy outside running in freezing temps that finally caught up with you. I hope you get feeling better soon. Have a bad cold is miserable.

From Michelle N. on Fri, Jan 09, 2009 at 13:49:00

Be careful Andy. I ended up with pneumonia last year from running with a cold and having it settle in my chest. It took forever to get over it!

From DonGardinero on Fri, Jan 09, 2009 at 14:14:28

Get better Andy....My wife had caught a cold a month ago and it moved into her chest and then she got strep throat and slight pneumonia. She's still trying to recover from it.

From Andy on Fri, Jan 09, 2009 at 14:30:13

I'll be sure to keep an eye on it. I seem to get this same gunk every year so I'm not too concerned.

From Smooth on Fri, Jan 09, 2009 at 17:47:42

I read these tips in the Runner's World log book:

"Running with a cold? First do a neck check. If it's a head cold (above the neck), go ahead with your workout. If the virus has settled in your chest (below the neck), skip your run and rest."

"If you begin shivering 10 min into a run, seek shelter immediately. In all likelihood, you have a fever."

I'm glad you took it easy on your run this morning. I wimped out and ran on the mill instead. How are you feeling now? I hope the cold goes away and never comes back.

Slow milesFast milesTotal Distance
7.000.007.00

I probably shouldn't have run this morning since the cold has settled in my chest.  Started the run with Jeremy, Trevor and Alan.  After a couple of miles it was just Jeremy and me and I knew I wasn't going to last.  Once we hit the uphill section, I told Jeremy to go ahead because I knew my lungs couldn't handle the extra strain from running up hill.  The last 3 miles were a bit of a struggle but I'm glad I got out.

Adrenaline 2008 8 Miles: 7.00
Comments
From Teena on Sat, Jan 10, 2009 at 13:36:11

Andy, please please please be careful. Running with junk in your lungs can be dangerous. I am 100% positive that is what made my asthma so bad last year.

Lots of rest and fluids today.

Get yourself better. You have San Diego!!!

From Clay on Sat, Jan 10, 2009 at 14:27:38

Andy you need to take it easy kiddo! You don't want to make things worse, and then be down for along period of time...

I agree with Teena, lots of rest and fluids today, doctors orders!

From Michelle N. on Sat, Jan 10, 2009 at 17:57:13

Since your mom probably isn't on the blog, we will all be your mothers. BE A GOOD BOY AND REST! DRINK CHICKEN SOUP AND STAY IN BED:)

From Kathie on Sat, Jan 10, 2009 at 18:19:05

It was good to see you today. I wish you felt better. I think you were right I should have had you pace me today. I think I could have pulled off more consistent miles... plus it might be the only time I could have justified you running my pace. Again I hope you feel better soon and take care of yourself!

From Rhett on Sat, Jan 10, 2009 at 22:21:26

Andy, now that it's been a few months since your last big race and have had some time to log a ton of good base miles, what races are you looking at in the near future. Get some rest so that cold clears.

From Smooth on Sun, Jan 11, 2009 at 00:18:17

Take the day off tomorrow. Lotsa fluids. Nurse order!

Slow milesFast milesTotal Distance
6.000.006.00

Feeling a little better.  I am pretty comfortable at 8:00/mile pace but once I go under that I can start to feel it in my lungs.  I'm going to take it easy until I'm feeling 100%.

Adrenaline 2008 8 Miles: 6.00
Comments
From DonGardinero on Mon, Jan 12, 2009 at 12:47:42

Oh man, I hope you start feeling better. It's no fun trying to run while you're sick.

From Smooth on Mon, Jan 12, 2009 at 15:08:04

Sounds like a good plan. BTW, your "bummer lungs pace" is my "extreme puke pace".

From Kathie on Mon, Jan 12, 2009 at 15:19:26

I think you are smart to not run fast until you are 100%. You need to be careful this week the pollution is going to be really bad... I know your lungs will not like that.

From Teena on Mon, Jan 12, 2009 at 23:37:55

Very smart!!

Hope you are feeling better by the minute.

(when is San Diego?)

From Andy on Tue, Jan 13, 2009 at 11:44:43

Teena - We leave for San Diego Saturday morning. The weather reports look really good. Unfortunately, I don't think that I'll be running at all while we are on vacation.

Slow milesFast milesTotal Distance
7.100.007.10

A little better each day.  Not quite there yet but can see the light at the end of the tunnel. I was tempted to run by the site of last night's refinery explosion because all of the news crews were there and I wanted to show off my "new guns" (I hope you all realize that I'm joking when I talk about my bulging biceps).

Adrenaline 2008 8 Miles: 7.10
Comments
From Teena on Tue, Jan 13, 2009 at 11:36:14

Light is always good! :)

Did you take it nice and easy this morning or did you push the pace a bit?

BE CAREFUL!!

From Michelle N. on Tue, Jan 13, 2009 at 11:52:11

Man, I wanted to show of my guns also. But here we are, stuck in this cold weather, and we have to cover them up:)

From fly on the wall on Tue, Jan 13, 2009 at 13:56:44

Andy your blog is much spicier than mine. Guns showin' and what not.

From Smooth on Tue, Jan 13, 2009 at 17:20:37

7.1 miles??? I saw that on Kathie's blog once and I don't get the 0.1. Is it like money in the bank, every little counts?

I'm glad you're seeing light at the end of the tunnel. Does that mean you'll be training for some big race soon?

I'm glad I can cover up my guns and I'm not going to San Diego anytime soon. My guns more sagging than bulging.

From RivertonPaul on Tue, Jan 13, 2009 at 18:11:52

Had you run by without telling us in advance so we could DVR you and your guns on the news, we would have all been disappointed. :)

From Andy on Tue, Jan 13, 2009 at 20:32:55

Smooth - I just report what the Garmin says (with a tiny bit of rounding sometimes). There are a few loops that I regularly run and none of them end at exact mileage. I don't have any big race plans yet but am starting to get the itch to run fast again. Actually, I'm jealous of how well Fly and Rhett are doing and I'm only getting slower.

Slow milesFast milesTotal Distance
8.000.008.00

I thought that snow on the LPT would be melted so I thought I would give it a shot for a change in scenery.  The section that I ran on was not cleared and had some very slippery sections.  I jumped off the trail and ran on the road for a few miles but was wearing dark clothing so it probably wasn't much safer.  I'm just about over the cold and am feeling a lot better.

Adrenaline 2008 8 Miles: 8.00
Comments
From DonGardinero on Wed, Jan 14, 2009 at 12:34:18

Hey Andy,glad to hear you're starting to feel better.

From Kathie on Wed, Jan 14, 2009 at 13:53:31

Hey looks like you are back to you 8 mile runs. If anything you are consistent Andy.

Slow milesFast milesTotal Distance
8.000.008.00

Felt a little sluggish this morning.  I ran the same mileage as yesterday, it took 1 second longer and my average heart rate was exactly the same.  How's that for consistency?

Adrenaline 2008 8 Miles: 8.00
Comments
From Michelle N. on Thu, Jan 15, 2009 at 10:28:26

Okay, weird. You felt sluggish but heart rate the same. I really think that our heart rate zones change each day, depending on what we did the day before. I've had MAP tests done and so I know exactly what my Anaerobic Threshold is but by feel, it changes day to day. Anyway, food for thought.

From huans32 on Thu, Jan 15, 2009 at 13:20:28

Dang your good. 1 sec off with 8 miles. Great job Andy.

From Andy on Thu, Jan 15, 2009 at 13:22:08

Not good - just consistent (I didn't mention how slow the pace was).

From Smooth on Thu, Jan 15, 2009 at 13:47:42

THAT's a GOOD JOB in my book. Mr. Consistent! Can I call you STEADY EDDY instead of Andy? ONE second? I think your finger was just a tad bit slow this morning, that's all. Better work on that! :D

From rhett on Thu, Jan 15, 2009 at 14:54:00

I'm dissapointed that it took 1 second longer. And I thought we could count on you for consistancy! LOL. Really, you are amazing Andy. Keep it up.

From Kathie on Thu, Jan 15, 2009 at 15:35:04

I just call em like I see em! I called this one right.

I am glad you are feeling better. Be Careful out in all the pollution this week.

Slow milesFast milesTotal Distance
8.000.008.00

Repeat performance of the past 2 days.  It felt faster than yesterday so I was surprised to see that the overall time was only 30 seconds faster.  I'm taking the kids to San Diego tomorrow morning.  The weather will be perfect for running but I doubt that I will have the opportunity to run.  I guess I will just enjoy the down time and hope that the few days off will take care of my lingering aches and pains. 

Adrenaline 2008 8 Miles: 8.00
Comments
From Kathie on Fri, Jan 16, 2009 at 09:50:07

I hope you have fun in the sun Andy and show off that beach body!

From JeffC on Fri, Jan 16, 2009 at 11:11:03

Have fun in San Diego with the kids and enjoy the time off from running.

From RivertonPaul on Fri, Jan 16, 2009 at 11:32:50

Have a safe and enjoyable trip.

From missee on Fri, Jan 16, 2009 at 12:47:08

It is good that you are being "forced" to ake a few days off. You'll probably come back feeling ready to run around the world!

From Andy on Fri, Jan 16, 2009 at 12:48:11

Andrea - I hope you're right because I've felt sluggish and slow for 3 months.

From Teena on Mon, Jan 19, 2009 at 00:33:12

Oh San Diego!!

(take lots of pics)

From Michelle N. on Mon, Jan 19, 2009 at 00:38:13

Have so much fun while in San Diego Andy! Run when you get back.

From Smooth on Tue, Jan 20, 2009 at 15:35:47

How was San Diego? Did you get to show off your guns at the beach? Did you run on the sand? I'm glad you got some well deserved R&R. You'll be rejuvenated and ready to be speedy when you get back.

Slow milesFast milesTotal Distance
6.000.006.00

Finally back from San Diego and it was tough to go from partly cloudy with temperatures in the mid 70's to 20 degrees and smoggy.  Didn't get back until after midnight but I had to get out to make sure that I still knew how to run.  I'm not sure that I have taken this much time off since I started running.  My hamstrings are still sore but everything else felt really good.  My lungs have finally cleared and they didn't even feel like they were working during the run.  I've decided that it is now time for me to start training again.  I don't have any races planned but want to get back into the shape that I was in last year.

The trip was great.  The only bad part was seeing all of the people running while I was playing with the kids on the beach.  The weather was amazing and would have been perfect for running.  The kids had a ton of fun but I'm sure will have a tough time going back to school today.

Adrenaline 2008 8 Miles: 6.00
Comments
From JeffC on Wed, Jan 21, 2009 at 11:10:35

Sounds like you and the kids had a great time. See, it didn't kill ya to take a few days off.

From RivertonPaul on Wed, Jan 21, 2009 at 11:13:25

Hope the trip was good. What training plan/philosophy are you thinking of following? You are more dedicated than me, as I struggle to stick to a plan.

From rhett on Wed, Jan 21, 2009 at 12:25:46

So did you get to show off your new found guns from the pullup contest.

From Teena on Wed, Jan 21, 2009 at 12:35:53

Where's the pics?

How many whistles?

From fly on the wall on Wed, Jan 21, 2009 at 12:54:44

Welcome back.

So what distances and what races are you considering?

From Andy on Wed, Jan 21, 2009 at 12:57:07

There are still no races in the near future but I need to start training like I have a race on the schedule. I'm going to start ramping up the mileage (mostly with the Saturday long run) and try to get a couple of speed workouts in per week.

From DonGardinero on Wed, Jan 21, 2009 at 13:04:59

Good to have you back, Andy. We were in San Diego back in August and I went for a run along the beach, but it was tough with all the humidity.

From Smooth on Wed, Jan 21, 2009 at 16:20:27

Welcome home! Sounds like a fun time with the kids. Glad to hear you're ready to start a new training cycle. Hope 2009 will be good to ya.

From Kathie on Wed, Jan 21, 2009 at 17:42:38

Yeah I am sure that is why you were looking at all the girls running on the beach is because you wanted to RUN with them!

The kid had a tough time going to school for sure, but did you have a tough time going to work also?

Slow milesFast milesTotal Distance
8.000.008.00

Ran the first 3 miles at an easy pace then decided to run a few quicker paced miles just to start exposing my legs to faster running again.  I've been running everything at the same pace for a few months so I was curious to see how the faster pace felt.  The next 3 miles were 6:38, 6:35 and 6:35.  The pace was never comfortable but it wasn't as difficult as I expected.  The last mile felt especially clunky but I think that it shouldn't take too much work to get back to where I want to be.  (I just re-read my post and realized that it didn't make very much sense.  I guess the bad air made my brain malfunction.)

Adrenaline 2008 8 Miles: 8.00
Comments
From JeffC on Thu, Jan 22, 2009 at 10:55:35

I think you're right. With the huge aerobic base you have built up you will be back in top shape before you know it.

From fly on the wall on Thu, Jan 22, 2009 at 11:46:16

I'm sure you'll be back in no time.

Where are you running that fast? Are you holding your breath or breathing the air outside?

From Kathie on Thu, Jan 22, 2009 at 13:06:31

You are back! I'm with fly and wondering if you are breathing in this soup!

From Andy on Thu, Jan 22, 2009 at 13:11:08

I just saw a news story that said that the Utah air isn't as bad as it seems. Of course, the study was done by a BYU professor so I doubt it is very accurate. Yes, I am running outside and know that I shouldn't be but I like to live dangerously.

From Smooth on Thu, Jan 22, 2009 at 13:37:50

Right, Mr. Consistency living dangerously, breathing questionable Utah air. Your doubt on the accuracy of the Y professor's study tells me that the bad air does indeed cause the brain malfunction.

From Smooth on Thu, Jan 22, 2009 at 13:41:10

BTW, nice run with those speedy 3 miles there. You'll be dropping those paces in no time!!!

From Kathie on Thu, Jan 22, 2009 at 15:02:16

Do you run with scissors too?

Would you trust anything that came from the Y? Do you skip Ed Eyestone's article in runners World?

Wondering minds want to know?

From Teena on Thu, Jan 22, 2009 at 15:46:13

Oh man ... this was a fun post to read! Good timing.

Seriously Andy ... you are TOO fast!

Nice job and nice commentary. So funny!!

From fly on the wall on Thu, Jan 22, 2009 at 19:26:58

What news story did you see Andy?

Not this one- http://www.deseretnews.com/article/1,5143,705279323,00.html

The only positive things I've found about our air is that it is not as dirty as it used to be http://www.deseretnews.com/article/1,5143,655192366,00.html BUT that is based on annual averages. Annual averages aren't doing much for me durring this temporary inversion.

From Andy on Thu, Jan 22, 2009 at 20:32:58

So I misquoted the story (I have a tendency to do that). You are right, it would be better if I didn't run in this garbage but I personally find it better than the alternative.

From fly on the wall on Thu, Jan 22, 2009 at 23:55:26

Darn, I was hoping you found some good news.

I'm not sure what's better for me, running on the dreadmill, skipping a run all together, or breathing outside?????? I skipped today but that was mainly because it's a recovery week after Painter's. I need to start a new training program.....

Slow milesFast milesTotal Distance
7.000.007.00

A nice run on a rainy January morning.  Isn't it supposed to be snowing this time of year (not that I'm complaining)?  My shoes have exceeded their mileage limit and I am starting to feel it in my lower legs.

Adrenaline 2008 8 Miles: 7.00
Comments
From Kathie on Fri, Jan 23, 2009 at 13:59:14

I cheered when I saw the rain this morning... I think we will have good air to run in on Saturday.

How many pair of shoes do you rotate though?

From Andy on Fri, Jan 23, 2009 at 14:32:47

I haven't been rotating my shoes for a few months. I've just been running in the same pair every day. I used to rotate 2 or 3 pair but really didn't notice much of a difference.

From Smooth on Fri, Jan 23, 2009 at 16:09:59

Hallelujah for rain and better air!!!

January is a good month to pick up clearance shoes (last year's model). My new shoes was waiting for me on the porch when I got home from Painter's last week. I got it on Runningwarehouse.com for $59.95 free 2 days shipping.

Slow milesFast milesTotal Distance
10.000.0010.00

Drove to the rec center and got in 4 miles before the running club showed up.  The temperature was perfect but it started to rain a little towards the end of the 4 miles.  It actually felt really good.  Ran 6 more miles with the club (Jim and Trevor) and we kept the pace pretty easy.  The pace did start to quicken for a couple of miles but we slowed down again for the last 2.  Felt alright during the run although I think that 7:30 pace should be more comfortable than it is right now.  Have I really lost that much fitness?

Adrenaline 2008 8 Miles: 10.00
Slow milesFast milesTotal Distance
7.000.007.00

Footing was really poor due to the snow storm.  I was just happy to get through the run.  My hamstrings are really bugging me again.  I wonder if it has anything to do with the cold weather?  It seems to flare up the day after a storm.

Adrenaline 2008 8 Miles: 7.00
Comments
From Kathie on Mon, Jan 26, 2009 at 11:36:32

Andy sorry I flaked out on Saturday. Did you have a good turn out? I went to hit the snooze button and turned the alarm off I am not sure if it was on purpose or not!

From Andy on Mon, Jan 26, 2009 at 11:42:03

There were 6 or 7 of us there on Saturday so about the usual size. It seems like there are a few different people there every week but they never come back. Maybe we are doing something to scare them off.

From Smooth on Mon, Jan 26, 2009 at 14:56:24

Sorry about the hamstrings flaring up again. You must be getting old, NOT!!!

Slow milesFast milesTotal Distance
7.000.007.00

Since it is hard to get real speed work in with the icy roads I decided to run some a hilly course today since hills are speed work in disguise. I ran up to Mueller Park Junior High then back home.  Going up wasn't as painful as I thought it would be.  Coming down I really wanted to focus on my turnover.  I concentrated on my form and it felt a lot better than it has in a while.  I was a little disappointed when I got home and looked at my splits because they weren't as fast as I thought they would be. 

Adrenaline 2008 8 Miles: 7.00
Comments
From Kathie on Tue, Jan 27, 2009 at 11:57:22

Wow that is a really steep hill. I am sure your split were great, especially for 1800.

From Mark on Wed, Jan 28, 2009 at 00:20:42

Hi Andy,

Me and about 15-20 other runners meet in the Salt Lake area for runs on Saturday. We will run Emigration at 7 AM this Saturday (meet at Ruth's dinner). It would great to see you there if you can fit it in. Keep up the winter running!

From Andy on Wed, Jan 28, 2009 at 03:38:42

Thanks for the invite Mark. I would like to meet you guys for a run sometime but I have to get myself back in shape before I dare run with you.

From Teena on Wed, Jan 28, 2009 at 10:36:29

Andy,

What will that take you to get "back into shape?" 2.75 days?? You are so crazy fast that it makes me sick!

Nice hillwork!

From Clay on Wed, Jan 28, 2009 at 16:29:15

Andy I could a swore that I saw you today down in Springville, it being Wednesday. I was coming back from lunch and you passed me in your car and I said that looked like Andy, weird... I could be wrong though!

From Andy on Wed, Jan 28, 2009 at 17:06:56

It was probably me. I was at a funeral in Mapleton this afternoon and was driving through Springville.

From Andy on Wed, Jan 28, 2009 at 21:18:21

Clay - I just remembered somebody honking at me this afternoon. Was that you? I couldn't figure out what I did wrong (I'm glad that I didn't flip you off).

Slow milesFast milesTotal Distance
8.200.008.20

Legs were a little tight and sore this morning so the pace ended up being pretty slow.  I didn't intend to be this slow but just went by what felt right.  

Adrenaline 2008 8 Miles: 8.20
Slow milesFast milesTotal Distance
7.100.007.10

I was really tired this morning.  Running usually helps me snap out of this but it didn't work this morning.  My legs were very sore and I couldn't maintain a decent pace.  Just plugged away and got in the miles.  

Adrenaline 2008 8 Miles: 7.10
Comments
From Kathie on Thu, Jan 29, 2009 at 12:37:41

Andy - it was good to see you the other night. Tell me a little more about the San Diego Marathon.

From Andy on Thu, Jan 29, 2009 at 15:54:03

It's just a thought right now. My sister in law lives in San Diego and ran it last year and wants to run it again this year. When I was visiting her last week she asked if I wanted to run it with her. There are a lot of things up in the air right now and whether I run it or not depends on how things shake out. I won't race it so I'm not going back on my "no marathons in 2009" promise.

Slow milesFast milesTotal Distance
6.000.006.00

My legs are killing me.  I've gone 100 more miles on my current pair of shoes than I normally due and I hope that is what is causing the problem (will get a new pair today).  I wore an older pair of shoes (with less miles) and kept the pace really easy.

Adrenaline 2008 7 Miles: 6.00
Comments
From missee on Fri, Jan 30, 2009 at 13:05:59

Hopefully that will solve the problem! You were supposed to come back from Disneyland and run w/o any problems and feel great!

Love new shoes!!! Mine should arrive on Monday!!

From rhetts on Fri, Jan 30, 2009 at 13:06:15

Is it the muscles, tendons, or joints that are killing you. I hope it's just the shoes. Do you usually do about 400 miles in each pair?

From Andy on Fri, Jan 30, 2009 at 13:11:51

Missee - That is what has been the most frustrating for me. I have reduced my mileage and have taken a few breaks so I expected to be running pain free and feel energized. Maybe my body just got used to the higher mileage and is having withdrawls.

Rhett - It seems to be muscular. I usually get 450 miles out of a pair of shoes so I'm definitely pushing it with 560 on my current pair.

From Kathie on Fri, Jan 30, 2009 at 13:24:54

I hope the new shoes work... I have never counted the miles on my shoes I just get new ones twice a year and call it good.

Slow milesFast milesTotal Distance
10.250.0010.25

What a difference a pair of shoes can make.  Got to the rec center before the club and put in 4 miles.  I couldn't believe how much easier the pace felt.  The club ran up to Davis Blvd which includes a pretty good climb.  I ran with Jeremy and he really pushed the pace.  I could really feel the effort going uphill but kept telling myself that if I want to get back into shape that I have to push it.  I was able to catch my breath on the rolling hills then we pushed the pace once we hit the downhill.  Going down, I just focused on being smooth and getting my feet off the pavement as quick as possible.  It was a good run and I'm glad Jeremy was there to push me.  I definitely would have gone a lot easier had I been alone.

Adrenaline 2009 1 Miles: 10.25
Comments
From Kathie on Sat, Jan 31, 2009 at 14:30:37

I am happy you new shoes worked! I am pretty sure I heard Jeremy say you were pushing him! Maybe you guys push each other in the best possible way!

From Teena on Sat, Jan 31, 2009 at 17:55:13

Nice run Andy!!

Glad you like your new shoes. I was hoping for a miracle and bought a new pair on Thursday, but hated them! No miracle cure for me.

So just out of curiosity, when you are pushing yourself what type of pace are you running?

From fly on the wall on Sat, Jan 31, 2009 at 21:00:40

Very nice Andy. New shoes and new legs. You've inspired me to switch out to a new pair. Thanks.

From fly on the wall on Sat, Jan 31, 2009 at 21:07:04

Make that a new pair of shoes. The old legs will just have to do for now.

From Andy on Sat, Jan 31, 2009 at 22:04:09

Teena - My pace is not impressive at all. Going up the hill it was 8:30 and coming down was 6:00-6:30. We were going between 7:00 and 7:30 on the flats.

From Teena on Sun, Feb 01, 2009 at 02:09:40

Sounds pretty impressive to me. So, typically, when you are peaking for a marathon what is your pace like on your long runs? (perhaps I really don't want to know as it might make me feel hopeless ... no, tell me!)

From Andy on Sun, Feb 01, 2009 at 07:50:24

Honestly Teena, you and I run similar paces. When I am training for a marathon, my long run pace is usually between 7:30 and 8:00 and my general aerobic runs are between 7:00 and 7:30. I throw in either one tempo run (6:20-6:30) or VO2 max run (6:00) per week.

Slow milesFast milesTotal Distance
7.000.007.00

Everything felt really good this morning.  It appears that the worn out shoes were the cause of the issues with my legs last week.  My left hamstring is still bothering me but I've gotten used to the pain.  My garmin had a low battery when I turned it on so I didn't bother taking it.  Since I didn't time the run I'll assume that it I ran it at a 6:30/mile pace to make myself feel better (actually it was probably around 7:30).

Adrenaline 2009 1 Miles: 7.00
Comments
From Kathie on Mon, Feb 02, 2009 at 12:29:33

Hey why just go for 6:30 why not 6:00? I run really really fast in my mind all the time!

From Smooth on Mon, Feb 02, 2009 at 16:11:28

I LOVE new shoes. I also LOVE it when "everything felt really good!" It's awesome that you are so in tuned with your body to the point you know what causes issues and you can get used to the little aches and pains.

Slow milesFast milesTotal Distance
7.100.007.10

Followed up yesterdays good run with a terrible one.  My legs didn't feel right from the beginning.  I thought it would get better once I warmed up but it never did.  Averaged 7:55/mile for the run but the pace was very erratic.

Adrenaline 2009 1 Miles: 7.10
Comments
From Michelle N. on Tue, Feb 03, 2009 at 10:49:37

Geez Andy, your bad runs are the same pace as some of my best. How would it be? Good work even when it wasn't the greatest, I just usually wimp out on those days.

From Rhett on Tue, Feb 03, 2009 at 15:10:16

Nice run even on a tough day. Probably just getting adjusted to the new shoes.

From Smooth on Tue, Feb 03, 2009 at 15:22:13

Way to get through a "terrible" one. We have good days and bad days as you well know. Tomorrow is a new day.

From Kathie on Wed, Feb 04, 2009 at 00:39:21

You did do hills twice last week remember...so that could be your issue. I am sure you will be back to your speedy self in no time at all.

Slow milesFast milesTotal Distance
8.000.008.00

Drove to the LPT for a change of scenery.  The trail was clear except for the underpasses which where completely covered in ice.  I felt very tired for the first two miles so I started slow.  Started to feel better so I picked up the pace a little.    

Adrenaline 2009 1 Miles: 8.00
Slow milesFast milesTotal Distance
5.000.005.00

I was short on time this morning so I could only get 5 miles in.  My legs still feel funny so it was probably a good day for an easy run any way.  

Adrenaline 2009 1 Miles: 5.00
Comments
From huans32 on Thu, Feb 05, 2009 at 08:28:47

Sorry to hear your not feeling yourself. Great job getting in a good recovery run.

From Teena on Thu, Feb 05, 2009 at 10:50:32

Take care of those legs Andy!! They're a hot commodity (they are insured, right?)!!

Slow milesFast milesTotal Distance
7.000.007.00

I'm starting to think that there is something wrong with me.  It is becoming very difficult to run.  Having 1 good day a week just isn't cutting it.  It's not an injury because nothing specific hurts but my legs just feel dead and I have an overall feeling of fatigue.  It could be a non-physical issue.  I'm just not sure if a poor mental state could cause this much physical discomfort.

Adrenaline 2009 1 Miles: 7.00
Comments
From Clay on Fri, Feb 06, 2009 at 09:55:42

Andy, stress can really to a number on you so don't under estimate it, I know this from personal experience. Just try and take it easy, and give your self a break once and a while;-)

From RivertonPaul on Fri, Feb 06, 2009 at 11:07:54

For what it's worth, I've been experiencing a sense of malaise myself, and am not certain why.

From Kathie on Fri, Feb 06, 2009 at 12:58:37

Maybe you have Mono? :)

Seriously Andy maybe you should see a Doctor just to make sure it is nothing weird.

From Andy on Fri, Feb 06, 2009 at 14:09:37

I wish that Mono were a possibility. I'm struggling through some other things and I think that it has just knocked me out of whack.

From Smooth on Fri, Feb 06, 2009 at 14:30:44

Sorry to hear you're experiencing dead leg syndrome and mental funk. For me, if it's stress, I baby myself. If it's depression, I visit or call someone who needs a little lift. Serving others does magic to me.

From Michelle N. on Fri, Feb 06, 2009 at 15:19:41

I tend to go through dead legs often. I hope whatever it is gets better! Keep up your running though because I have found that in difficult emotional times, exercise is so important! Great job!

From fly on the wall on Fri, Feb 06, 2009 at 16:35:42

Would a change of scenery help? How about some muddy trail miles? How about running in some wet, stale, snow? Want to join me for a run on the Bonneville Shoreline Trail this weekend?

From Andy on Fri, Feb 06, 2009 at 17:46:22

Thanks for the offer Fly. I was looking at the BST today and thinking that a trail run sounded good but I won't be able to get away this weekend.

From fly on the wall on Sun, Feb 08, 2009 at 11:08:42

I'm in St.George next weekend, but if there is a weekend after that you want to go, let me know. I ended up running the first leg of the trail marathon I'm thinking about and it kicked my butt.

Slow milesFast milesTotal Distance
8.000.008.00

Drove to the rec center to meet the running club but little did I know that they decided to meet somewhere else today.  I remembered Lora mentioning something about running on Davis Blvd last week so I thought I would run up there to see if that is where they were.  It is a good climb to get up there and I was feeling pretty tired.  Saw everybody's cars parked there and thought I would just run along Davis and would bump into them at some point.  It is probably good that I was on my own this morning because I was having a hard time.  I was running 7:45/mile and my heart rate was in the mid 170's.  That is way too high for that pace.  Crossed paths with a few club members then headed back.  On the way back down the big hill I was cruising along and hit a patch of ice and went down hard.  I laid there for a second (after yelling an expletive) and tried figure out if I did any damage.  When I was falling I reached back to catch myself and strained my shoulder.  It hurt really bad and I thought it might be separated.  I was able to move it so I knew that wasn't the case.  I slowly got up and realized that I hit my head also because I started getting really light headed.  I walked for a little bit and my shoulder started to feel better and I realized that I just strained it.  Ran the last 1.5 miles pretty slowly.  I'm fine now (only a little sore).  This is a fitting end to the kind of week that I have had.

Adrenaline 2009 1 Miles: 8.00
Comments
From rivertonpaul on Sat, Feb 07, 2009 at 16:23:27

frightening

From Rhett on Sat, Feb 07, 2009 at 17:32:48

Ouch! I'm glad there was no major damage. I don't know if I would be the avid runner I am if I lived in a cold, icey place. I know I have to run in 120 degree heat in the summer, but if you drink enough it's not so bad. Ice is scarry. Andy, be safe.

From Michelle N. on Sat, Feb 07, 2009 at 18:01:41

You really have had a CRAPPY week Andy. I'm sorry. My week was good until today and I feel like I've been run over by a train. Hopefully we can both perk up for next week. I hope your shoulder and head feel better.

From Kathie on Sat, Feb 07, 2009 at 21:20:09

Oh Andy I am sorry I missed you at the run and I am really sorry you fell! I hope you are better. My troubles usually come in threes and it sounds like you have had at least that many so I hope you are done!

From fly on the wall on Sun, Feb 08, 2009 at 11:10:47

Welllll. It certainly could have been worse. But I hope it gets better.

From Teena on Sun, Feb 08, 2009 at 14:37:00

WHAT IN THE WORLD?????

Man alive Andy ... I sure hope that your shoulder is feeling okay today. So ... is it?

This week will be amazing. It has to be ... law of averages, right?

:)

Slow milesFast milesTotal Distance
8.100.008.10

It was rainy but the temperature felt good.  First couple of miles were a bit of a drag but I started to feel better once I warmed up.  

Adrenaline 2009 1 Miles: 8.10
Comments
From Kathie on Mon, Feb 09, 2009 at 14:53:44

Have you recovered from your spill on Saturday? If you have I think it would have been funny to have been there and seen that. If you have not healed disregard the last sentence and replace it with I am so sorry you fell. :)

From Andy on Mon, Feb 09, 2009 at 14:55:17

Of course the first thing that I thought was "I hope nobody saw that". I'm totally fine so you don't have to feel bad for making fun of me.

From Smooth on Mon, Feb 09, 2009 at 15:20:26

Glad no damage was done from the spill. Slippery ice scares me. Do you do speed work when it's rainy or snowy? Just wonder because you don't seem to run on the treadmill much.

From Andy on Mon, Feb 09, 2009 at 15:29:49

I don't run on the treadmill at all. When I used to do speed work (when I was in shape) I would do it on the roads. If there was too much snow pack on the road then I would postpone it until the roads were clear.

From Smooth on Mon, Feb 09, 2009 at 15:42:11

That's what I thought. Part of the benefit of speed work is to learn efficient running form. Treadmill effects running form differently. I am debating where to run my speed work tomorrow. Your experience gives me something to think about. Thanks Andy!

From Teena on Mon, Feb 09, 2009 at 15:50:10

I take it your shoulder must be feeling better. Glad to hear it!!

(Kathie ... you make me laugh)

From RivertonPaul on Mon, Feb 09, 2009 at 17:23:17

Hope you are feeling better and don't have Salmonella illness.

From RivertonPaul on Mon, Feb 09, 2009 at 18:00:10

Andy, that probably came across wrong. I didn't mean to make light of Salmonella poisoning, I was just thinking its one more thing to consider if you google the symptoms and they match.

From Andy on Mon, Feb 09, 2009 at 18:49:00

Paul - I do eat a lot of peanut butter so that was a good thought. I'm really not exhibiting any of the major symptoms of salmonella poisoning.

Slow milesFast milesTotal Distance
8.000.008.00

Just a nice slow, snowy run.  My feet were especially slappy today for some reason. 

Adrenaline 2009 1 Miles: 8.00
Comments
From Michelle N. on Tue, Feb 10, 2009 at 11:14:25

Slappy huh? I haven't heard that one. I think mine are slappy every day! Great work.

From Kathie on Tue, Feb 10, 2009 at 12:22:06

Were they really more slappy or could you just hear it more because the roads were wet?

From Andy on Tue, Feb 10, 2009 at 12:23:02

They didn't feel very smooth when they were hitting the road. I think that it was because I was being a little more cautious as I was running because it was slippery.

From rhett on Tue, Feb 10, 2009 at 14:50:12

You may have already posted this and I missed it, but how is you shoulder doing after the spill the other day? You guys are having one nasty winter up there this year.

From Andy on Tue, Feb 10, 2009 at 14:59:25

The shoulder is fine. It seems like the temperatures haven't been that bad this year but we have had more storms.

From Smooth on Tue, Feb 10, 2009 at 16:18:57

I try to imagine myself running on thin ice when the feet get slappy. It helps me to have a quicker leg turnovers and lighter footfall. I am tired of wet/slushy/icy roads.

Slow milesFast milesTotal Distance
6.000.006.00

Woke up at 1 a.m. to check on something for work and spent the next 4 hours working.  I had a pretty good idea how the run was going to be as I headed out the door so I just took it really easy.  I was pretty tired during the first mile but started to feel better as the run progressed.  Pace and heart rate were consistent throughout the run.

Adrenaline 2009 1 Miles: 6.00
Comments
From jun on Wed, Feb 11, 2009 at 09:34:05

Just the fact that you didn't bail on running today is amazing.

Nice job.

From RivertonPaul on Wed, Feb 11, 2009 at 11:26:38

Very dedicated.

From Kathie on Wed, Feb 11, 2009 at 12:27:46

There is a sign that says "someone much busier than you is out running right now!" I think they are talking about you.

Killer night I hope you get a nap today.

I have taken a nap for Dale and it seem to work for him would you like me to take one for you?

From Andy on Wed, Feb 11, 2009 at 12:33:17

Kathie - It couldn't hurt. Wednesday is the one night in the week that we don't have anything going on so I should be able to sneak in a nap.

From Teena on Wed, Feb 11, 2009 at 15:09:41

Andy, what do you do that requires you to get up at 1 a.m.? You're not an escort are you?? :)

Nice job getting in the run regardless!

From Andy on Wed, Feb 11, 2009 at 15:14:17

Teena - I was hoping to keep it a secret. In this tough economy I have to do anything that I can to make ends meet.

From RivertonPaul on Wed, Feb 11, 2009 at 15:15:54

I can vouch for Andy, he's very discreet professional, and shows off those new guns if you pay him enough.

From Teena on Wed, Feb 11, 2009 at 15:16:44

Oh man ... you two are a riot!!!

So, what are the fees like?

From Andy on Wed, Feb 11, 2009 at 15:20:41

Every witty response that I can come up with violates the family friendly guidelines of the site so I guess I'll just let the topic die.

From RivertonPaul on Wed, Feb 11, 2009 at 15:22:32

The topic will die then of sleep deprivation.

From Teena on Wed, Feb 11, 2009 at 15:24:12

NO!! Don't let the topic die ... I am getting too many good laughs.

Please go on!!

From Smooth on Wed, Feb 11, 2009 at 15:33:37

Woe, Andy moonlighting to support his running habits, eh?

From Teena on Wed, Feb 11, 2009 at 15:34:42

Yes Smooth, can you believe it? Our sweet, innocent Andy!!

From Andy on Wed, Feb 11, 2009 at 15:35:37

How did I get this sweet, innocent reputation?

From Teena on Wed, Feb 11, 2009 at 15:37:27

It just radiates from you Andy!! And check out those two sweet girl in your pic ... you have to be sweet and innocent!!

But then again ... you may have fooled us all!

From Smooth on Wed, Feb 11, 2009 at 15:37:51

Hey, I thought you're supposed to be taking a nap. You're sweet most of the times, innocent? well, till you're proven guilty anyway.

From Teena on Wed, Feb 11, 2009 at 15:39:32

Well if he's not sweet and innocent then he doesn't get a nap ... there is NO REST FOR THE WICKED. Hence, we need to establish his true identity asap.

From Andy on Wed, Feb 11, 2009 at 15:44:49

My desk at work isn't big enough to hide under for a nap. I am sweet and mostly innocent but sometimes wish that I had a wicked side.

From Teena on Wed, Feb 11, 2009 at 15:46:12

You're wickedly fast!! Does that count?

From Kathie on Wed, Feb 11, 2009 at 15:48:22

Too Funny!!!! I think I peed a little laughing at this thread!

From Smooth on Wed, Feb 11, 2009 at 15:53:09

Kathie, you must restrain yourself.

Teena, you must go study.

Andy, go back to nap, careful, no drooling on your desk or computer or whatever it's there.

From Andy on Wed, Feb 11, 2009 at 15:55:08

Leave it to Kathie to drag the conversation into the gutter:).

From Teena on Wed, Feb 11, 2009 at 15:55:49

Okay Smooth ... I am going to be a good girl and hit the books. (But this was exactly what I needed.)

LOVE YOU ALL!!

From Teena on Wed, Feb 11, 2009 at 15:56:23

Yeah Kathie ... way to go!!

(okay ... i'm leaving now)

From Smooth on Wed, Feb 11, 2009 at 15:57:43

Now there's the true identity. PUNSTER! :)

Slow milesFast milesTotal Distance
4.000.004.00

Surprisingly, I overslept this morning.  I only had time to get in a few mile and I debated whether or not I should even go out.  Decided that it's better to get in a little running than none at all.  I actually felt really good during the run. 

Adrenaline 2009 1 Miles: 4.00
Comments
From fly on the wall on Thu, Feb 12, 2009 at 10:06:12

Over sleeping isn't always a bad thing. Hope your body enjoys the extra rest, both from sleep and the shorter run. Speaking of sleep, do you usually get enough?

From RivertonPaul on Thu, Feb 12, 2009 at 10:32:53

Such dedication. Have a great day.

From Andy on Thu, Feb 12, 2009 at 13:01:06

Fly - How much is enough? I usually get between 6 and 7 hours per night.

From Teena on Thu, Feb 12, 2009 at 14:42:49

Glad to see that you felt really good during the run!

From Kathie on Thu, Feb 12, 2009 at 14:58:32

Glad to see you got out and did your run... hey four miles is still four miles.

From Smooth on Thu, Feb 12, 2009 at 23:52:20

You didn't get enough sleep yesterday so it's a GOOD thing you overslept. Happy to hear your run felt good.

Slow milesFast milesTotal Distance
7.000.007.00

I didn't have quite as much time as I would have liked so I had to cut the run short (was hoping for at least 8 today).  I felt alright although my hamstring was a little more bothersome than usual.  I am discovering that it is taking more of a mental effort to maintain a pace.  I find myself getting distracted easily and letting the pace slow.  It used to be more automatic for me.  I could easily lock into a specific pace and maintain it for most of the run.  On a personal note, I am going on my first date tonight in almost a year.  Much like a marathon, I am pacing myself and starting out slow.  

Adrenaline 2009 1 Miles: 7.00
Comments
From Teena on Fri, Feb 13, 2009 at 11:44:21

Andy Andy Andy ...

I am SO EXCITED for you!! I know you are not one to post personal info on the blog ... but you HAVE to let us know how it goes.

Where long sleeves and a loose short ... we don't want any ladies falling you merely because you have those awesome guns and massive pecs. They need to earn that!!

Have a great time!!

From Teena on Fri, Feb 13, 2009 at 11:45:28

I meant "Wear" not "Where" and "falling for you" not "falling you." I was too excited and wanted to be first too badly and hit [post comment] way too quickly!!

From DonGardinero on Fri, Feb 13, 2009 at 11:53:28

What a day for a first date. Good luck.

From Kathie on Fri, Feb 13, 2009 at 13:01:09

I don't want to jinx this for you but you do know that it is Friday the 13th right!

Really though I hope you have a great time tonight!

From rhett on Fri, Feb 13, 2009 at 16:48:07

Sweet! Have a blast tonight Andy.

From Smooth on Fri, Feb 13, 2009 at 17:11:54

Andy boy! You don't HAVE to tell us everything. But at least let us know how the "pacing and start out slow" goes...Are you monitoring your heart rates? Are you drinking to keep the "dry mouth" away so you can converse? Plase be very careful not get into the puke zone. I know of only ONE girl who thinks puking is awesome. (Her initial is TJ) Oh, one more thing, finish "strong" so there'll be more future hot dates. Above all, HAVE A GREAT TIME!!!

From RivertonPaul on Fri, Feb 13, 2009 at 17:44:09

New Beginnings indeed. Have a great time.

Slow milesFast milesTotal Distance
10.300.0010.30

There was a 5k at the rec center this morning but since I'm afraid of racing right now I decided not to do it even though it would have been fun in the snow storm.  The snow was coming down pretty hard the entire run and it was a very wet snow.  My feet were completely soaked.  I kept the pace pretty easy and just tried to enjoy being out there.  

Adrenaline 2009 1 Miles: 10.30
Comments
From Kathie on Sat, Feb 14, 2009 at 16:17:43

I wondered of you ran in the race or not. I hope they had a good turn out?

So any other information you want to add about your day yesterday??????

From rhett on Sat, Feb 14, 2009 at 16:19:11

"Pretty easy pace" I'm sure that was pretty fast for the rest of us mortals... unless of course if you were tired from staying out late last night??? :) :)

From Smooth on Sat, Feb 14, 2009 at 17:36:52

Nice wet run in the snow! Nothin' stops Andy, rain, snow, shine or a late night hot date. ;)

From Michelle N. on Sat, Feb 14, 2009 at 21:01:55

You have a better attitude than me. I didn't enjoy anything about todays run other than the company! Way to go.

From Andy on Sun, Feb 15, 2009 at 00:53:36

Michelle - I said that I tried to enjoy it. I'm sure that I was just as miserable as you were.

Kathie - I wish that I had some exciting details from yesterday. We went to Wiseguys and it was a lot of fun. I'm just not very good at this. Especially since I'm not sure that I'm ready for it.

From Teena on Sun, Feb 15, 2009 at 18:38:15

Andy,

My guess is that she's waiting at home for you to call! :)

Nice miles.

Slow milesFast milesTotal Distance
9.000.009.00

I overdosed on sugar this weekend and, man, could I feel it this morning.  If it weren't for the fuzzy head and uncomfortable stomach it would have been a great run.  My legs felt good and I was able to maintain a decent pace during the run.  Halfway through the run, another runner turned onto the street where I was running (although he was on the other side of the street) and was moving at a decent pace.  I increased my pace to make sure that he couldn't get ahead of me.  Did this for a mile then slowed to a more comfortable pace.  It's good to know that there is still a little bit of competitiveness burning inside of me.

Adrenaline 2009 1 Miles: 9.00
Comments
From Rhett on Mon, Feb 16, 2009 at 16:52:14

Isn't it weird how just seeing another runner makes you pick up the pace. I find myself doing that too. It's fine if I'm doing a hard run, but when I'm on a recovery run I fight myself not to do it. Sometimes my inner competitor wins, sometimes the logical side of me wins. Looks like you are the only one up there who braved the storm today.

From Smooth on Mon, Feb 16, 2009 at 21:55:55

Sounds like you need to sign up for a race. NICE run to "de-sugar". Have a great week.

From Teena on Tue, Feb 17, 2009 at 00:41:38

Did you ever really doubt that you lost that competitive edge?? No one can run your paces without being competitive!!

Nice job!

From wheakory on Tue, Feb 17, 2009 at 14:26:18

We all need to be juiced every once in a while to get us moving faster. Nice run.

Slow milesFast milesTotal Distance
8.000.008.00

Walked out the door just as the storm was starting.  It was snowing sideways for the first half of the run then the wind died down and it was just a steady snowfall.  I felt alright during the run but it is hard to tell when you run in this kind of weather.

Adrenaline 2009 1 Miles: 8.00
Comments
From rhett on Tue, Feb 17, 2009 at 15:07:17

And I thought I was tough for running in the rain last night. I'm definitely not run in sideways snow tough though.

From Clay on Tue, Feb 17, 2009 at 15:34:30

Way to persevere this morning Andy, you are truly dedicated...

Keep working hard and good things will happen;-)

From Kathie on Tue, Feb 17, 2009 at 18:15:44

The snow didn't look to bad this morning but the wind sounded really bad!

From Smooth on Tue, Feb 17, 2009 at 21:14:58

GOOD JOB braving the wind. I think this Sat. is going to be perfect day for long run.

Slow milesFast milesTotal Distance
7.000.007.00

It was extremely icy this morning.  It's days like this that I wish that I wasn't such a snob and would run on a treadmill.  The pace was extremely slow because it was very difficult to maintain a decent footing.  I stopped at the grocery store to pick something up for my daughter so the run wasn't a complete waste.

Adrenaline 2009 1 Miles: 7.00
Comments
From Michelle N. on Wed, Feb 18, 2009 at 09:46:23

You are such a snob:) Fight that inner snob and get on a treadmill!LOL

From RivertonPaul on Wed, Feb 18, 2009 at 11:35:22

I'm just a wuss.

From Teena on Wed, Feb 18, 2009 at 12:13:05

:)

(you're hilarious)

Glad you were able to get to the rocery store!

From Teena on Wed, Feb 18, 2009 at 12:14:02

btw ...

Any luck on finding your Mojo??

From Cal on Wed, Feb 18, 2009 at 12:21:21

At least you don't have to put a big asterisk * next to all of your workouts like us treadmill junkies.

From Kathie on Wed, Feb 18, 2009 at 12:27:59

I had to take my son to the orthodontist this morning and I thought the roads looked great. I guess they were great to drive on but not to run on. Sorry your run didn't go so well.

From Andy on Wed, Feb 18, 2009 at 12:31:40

Teena - Still haven't found the mojo. I know that I left it around here somewhere.

Kathie - The middle of the roads seemed alright but the shoulder and sidewalks were really bad.

From Smooth on Wed, Feb 18, 2009 at 15:56:01

It (the road and weather) will be better tomorrow. You're ready for some speed work?

Slow milesFast milesTotal Distance
8.000.008.00

I made the mistake of getting on the scale this morning after not checking my wait for some time.  I am up 5 pounds from the last time that I checked.  I was told that it's better to have a little "meat on my bones" so maybe the extra weight is a good thing.  Ran the first 3 miles at 8:00/mile pace and the last 5 at 7:30/mile.  I felt alright during the run although my form did not feel as fluid as I would have liked.

Adrenaline 2009 1 Miles: 8.00
Comments
From RivertonPaul on Thu, Feb 19, 2009 at 10:23:26

Why not just rationalize that it was extra fluid weight? Works for me.

From Kathie on Thu, Feb 19, 2009 at 12:37:43

It is all muscle weight right... you have the big guns now from the pull-up challenge!

From Andy on Thu, Feb 19, 2009 at 12:39:23

That's what I tried to tell myself but mirror said that it is all in my gut.

From rhett on Thu, Feb 19, 2009 at 14:43:57

So who wants extra meat on your bones... the little old lady in Hansel and Grettle?

From Kathie on Thu, Feb 19, 2009 at 16:59:53

No I think it was the hot date!

From Smooth on Thu, Feb 19, 2009 at 22:55:04

Meat is neat! Guns are fun! Love handle is...?

Slow milesFast milesTotal Distance
8.000.008.00

Today's run was a carbon copy of yesterday's.  First 3 miles were easy then I picked up the pace for the last 5.  One of my sources of stress was resolved yesterday and I think that having one less thing to worry about will help me enjoy running again.

Adrenaline 2009 1 Miles: 8.00
Comments
From RivertonPaul on Fri, Feb 20, 2009 at 12:04:25

Have a nice weekend -- hopefully more stress free.

From Smooth on Fri, Feb 20, 2009 at 15:27:44

Glad you decompressed. Enjoy this beautiful weekend.

From rhett on Fri, Feb 20, 2009 at 16:32:51

Stress-Bad

Running-Good

Looks like you dumping the bad and the good is getting better.

Slow milesFast milesTotal Distance
11.400.0011.40

Drove to where the club was going to meet (400 N Davis Blvd) and ran 4 miles before they got there.  For some unknown reason I thought it would be fun to run down to Orchard Dr then back up (major hill).  The pace was slow but it was a good warm up.  Started the club run with Trevor and he was in the mood to push the pace.  We were running around 6:45 pace for the first 2.5 miles.  I noticed that physically I felt great and didn't feel like I was pushing at all but mentally I had to fight the desire to slow down.  Whatever funk that I am in is definitely mental.  He turned around and I went another 1.2 miles before my turn around.  I slowed down after he left but was still around 7:15 pace for the rest of the run.  I actually felt really good during the run and the last mile was at 6:30 pace.  Hopefully this is the start of my comeback.

Adrenaline 2009 1 Miles: 11.40
Comments
From rhett on Sat, Feb 21, 2009 at 12:41:22

Sounds like you had a great day. It's always nice when you can finish strong, especially when running that far.

I'D SAY, ANDY'S BACK!!!!

From Kathie on Sat, Feb 21, 2009 at 14:21:56

So that is how fast you were going when you passed me! I kept seeing you guys getting further and further away. When you figure out this mental thing let me know I think we all need help in that area.

I didn't come in last today in fact I was the first girl to finish just because Lora ran slow and Jamie when longer but I am taking the win anyway.

From rivertonpaul on Sat, Feb 21, 2009 at 14:37:29

Thanks for the insight, upon reflection I think this is similar to my challenge in kicking up my training.

From Smooth on Sat, Feb 21, 2009 at 18:18:52

You've been ready for some fast running for quite awhile now. This mental thing is such a bugger. Perhaps a new goal, a race, a new challenge to spark it up? Spring's around the corner and I'd say you're BACK!

From Teena on Sun, Feb 22, 2009 at 16:55:40

Looks like your MOJO found you!!

Very cool!!

Slow milesFast milesTotal Distance
8.000.008.00

It was so warm that I was able to run in shorts this morning.  I sure hope this weather holds up.  It seems like it is so much easier to run in shorts than running pants.  First 3 miles at 7:50 then the last 5 between 7:15 and 7:30.  Pace felt very comfortable (other than my hamstring which doesn't want to heal).

Adrenaline 2009 1 Miles: 8.00
Comments
From jun on Mon, Feb 23, 2009 at 09:44:26

Great start to the week. Looks like you got an early start.

From Kathie on Mon, Feb 23, 2009 at 13:35:21

I am glad your runs are getting better. I am sure that your hamstring will heal soon, I hope anyway. Have you decided on any races yet or is 2009 going to be race free?

From Andy on Mon, Feb 23, 2009 at 14:02:00

Still no decision on any races. I may go to the Lake to Lake with Jim but that's just for fun so it doesn't count as a race. I just don't feel like I am in good enough shape to race well right now.

From DonGardinero on Mon, Feb 23, 2009 at 14:44:38

Hey Andy, are you planning on running St. George this year?

From Andy on Mon, Feb 23, 2009 at 15:38:36

Dale - I don't think that I will run St. George this year. Although, I am starting to miss training a little so that could change.

From rhett on Mon, Feb 23, 2009 at 18:28:18

I'm impressed that you have been able to keep up running so many miles even without a race planned. Having a race comming up always help motivate me to run more.

From Smooth on Mon, Feb 23, 2009 at 18:35:16

Andy, nice start to the week. I was surprised how warm it was too. I'm thinking along the same line as Rhett. I guess it's good to take a break from training too. It looks to be like you're ready to get back into training mode again.

From Jeffc on Tue, Feb 24, 2009 at 11:10:57 from 167.207.128.101

Hope that hammy comes around soon. I have one that doesn't want to heal too, real pain in the butt....or back of the leg.

Slow milesFast milesTotal Distance
8.000.008.00

I don't know if it is because of the warmer temperatures or the reduction in stress but my running is finally coming around.  Earlier this month my HR would be 150 bpm at 8:00/mile pace.  This week I have been running between 7:20/mile and 7:30/mile at the same heart rate.  If this keeps up, I might actually start to enjoy running again.

Adrenaline 2009 1 Miles: 8.00
Comments
From fly on the wall on Wed, Feb 25, 2009 at 11:42:40 from 204.113.19.10

Go Andy Go!

Stress kills. Glad yours is reduced.

From Kathie on Wed, Feb 25, 2009 at 12:21:50 from 207.155.176.10

Oh this news makes me so happy! I hope your runs keep getting better and better!

From DonGardinero on Wed, Feb 25, 2009 at 12:50:41 from 75.162.186.15

Sweet!!! That's great news. Maybe you'll get excited and sign up for SGM.

From Smooth on Wed, Feb 25, 2009 at 15:55:04 from 71.36.64.119

WooHoo!!! That's wonderful news to hear that you're getting into "the zone". Hope it keeps up and you continue to find joy in your running.

From RivertonPaul on Wed, Feb 25, 2009 at 19:54:56 from 64.255.180.36

Good deal

Slow milesFast milesTotal Distance
8.200.008.20

Didn't feel as good today as I have the past few days.  Pace and HR were alright but I didn't feel as strong. 

Adrenaline 2009 1 Miles: 8.20
Comments
From Kathie on Thu, Feb 26, 2009 at 13:34:57 from 207.155.176.10

Every day can't feel like yesterday... I just hope that you will have much more to come.

From Smooth on Thu, Feb 26, 2009 at 16:47:44 from 71.36.64.119

Like Forest Gump said: "ya never know what ya gonna get." Today is already history. You might feel strong and good tomorrow.

Slow milesFast milesTotal Distance
8.000.008.00

My legs felt especially tight this morning.  Part way through the run I stopped to stretch out my hamstrings and couldn't even bend over.  I really need to get into a stretching routine.

Adrenaline 2009 1 Miles: 8.00
Comments
From Smooth on Fri, Feb 27, 2009 at 14:45:39 from 71.36.64.119

Have you heard of dynamic stretches or mobility exercises? They mimic the way your muscles and connective tissues actually stretch during running.

Slow milesFast milesTotal Distance
10.600.0010.60

Started with 3.3 miles before the club run.  Ran the first 2.5 miles with Trevor who was pushing a stroller (still running between 7:00-7:10 - not sure how he did it).  Caught up to Alan and ran a couple of miles with him.  I think that he started to slow a little and I was feeling really good so I maintained my pace (7:20/mile).  

Adrenaline 2009 1 Miles: 10.60
Comments
From rhett on Sat, Feb 28, 2009 at 20:48:00 from 216.67.216.116

Sounds like a wild ride for the kid in the stroller.

From Andy on Sat, Feb 28, 2009 at 21:04:45 from 198.60.114.178

It must have been. After they got back, Trevor was waiting for the rest of the group and put his 2 year old son in the car to keep warm. He locked the door and didn't know how to open it. Had to have the police come and open the door.

From Teena on Sat, Feb 28, 2009 at 23:42:11 from 67.177.20.13

Nice run there Andy. Very sweet pace! So happy to read that you were feeling good! Love it!!

(Hope the police got there in a hurry!)

Slow milesFast milesTotal Distance
8.000.008.00

Seemed like a good morning for a hilly run.  Ran from home up to Bountiful Blvd then back again.  The pace going up was slow but it felt good.  I never had the urge to stop while going up that I usually do.  Coming down, I felt really good and was able to get into a comfortable flow.

Adrenaline 2009 1 Miles: 8.00
Comments
From Huans32 on Mon, Mar 02, 2009 at 12:27:27 from 138.64.2.77

Havent checked in with you for a while Andy sorry. Sounds like things are back to normal for you. Have you decided on any races this year or just going to keep things nice and relaxed this year??

From Kathie on Mon, Mar 02, 2009 at 14:03:42 from 207.155.176.10

I am glad you had such a good run this morning. Are you going to be doing Lake to Lake or is that still up in the air?

From Andy on Mon, Mar 02, 2009 at 14:06:32 from 159.212.71.77

Mark - Still no races planned. I am just starting to feel like maybe a race is a possibility.

Kathie - I am not going to do Lake to Lake. There was not enough interest to put together another team. Good luck and I hope you guys have a great time.

From Michelle N. on Mon, Mar 02, 2009 at 16:32:02 from 75.162.247.190

So, I guess you aren't doing WBR with us again? I didn't think we were that slow:)

From Andy on Mon, Mar 02, 2009 at 16:50:21 from 159.212.71.200

Michelle - I was a last minute fill in because somebody backed out a couple of days before the relay. I do not think that I will be part of the team this year unless you need another emergency fill in.

From Michelle N. on Tue, Mar 03, 2009 at 12:22:12 from 75.162.244.89

Oh, I see. Well, I actually don't have any idea who's running this year. Marci's pregnant and one other girl (Mandy) is ready to pop any day so who knows what will happen.

Slow milesFast milesTotal Distance
8.200.008.20

It was very windy this morning.  I drove to the LPT and ran the first 4 miles into the wind.  I figured that I would rather put the extra work into the wind during the first half of the run.  I kept the pace relatively easy because my legs are a little sore from the hilly run yesterday.  

Adrenaline 2009 1 Miles: 8.20
Slow milesFast milesTotal Distance
7.000.007.00

My legs felt very tight again this morning.  I also was experiencing

some soreness in both of my tibias.  While I was running there were a two birds doing what birds do in the spring that came an inch or two from crashing into my head.  

Adrenaline 2009 1 Miles: 7.00
Comments
From Kathie on Wed, Mar 04, 2009 at 23:12:31 from 207.155.176.10

Oh my birds doing the "birds and bees" on a run shocking!

Slow milesFast milesTotal Distance
6.400.006.40

I woke up in the middle of the night to do a little work.  Was able to go back to sleep for a couple of hours but felt really yucky when I woke up.  My plan was just to go 4 easy miles but as I got going, I felt a lot better so I extended the run a little.  I kept the pace super easy.

Adrenaline 2009 1 Miles: 6.40
Comments
From Kathie on Thu, Mar 05, 2009 at 12:45:04 from 207.155.176.10

I find it funny how lack of sleep can really affect your motivation to go on a run but once you are out there it is all good!

From Teena on Thu, Mar 05, 2009 at 13:34:09 from 67.177.20.13

You really need to consider giving up the escort job Andy!!

You amaze me!

Nice job!

From Andy on Thu, Mar 05, 2009 at 13:43:16 from 159.212.71.77

Very funny Teena. My career in the escort service never really took off. I'm not sure if it is because of the faulty product or poor marketing. I only go to the office while my kids are in school. The cost of that flexibility is that sometimes I have to work into the wee hours to get things done. It's a small price to pay, though.

From Teena on Thu, Mar 05, 2009 at 13:47:32 from 67.177.20.13

Oh man, you make me laugh. This is the biggest reason why I miss the blog! Your self-deprecation cracks me up.

Btw, you seriously seem like an incredible dad (escort or not). Very impressive.

Slow milesFast milesTotal Distance
7.100.007.10

My legs were a little sore this morning (especially my hamstrings).  Nothing exciting about today's run.  Just kept a nice steady pace throughout.

Adrenaline 2009 1 Miles: 7.10
Slow milesFast milesTotal Distance
11.300.0011.30

Ran 4 miles at 7:30/mile pace before the club run.  It was a pretty small group this morning because of of the L2L relay.  Trevor was there so I new I would get a good work out for the first 2.5 miles.  We ran 6:45/mile pace until he turned back at 2.5 miles.  It was a lot of work and I just wasn't feeling it this morning.  After he turned back, I backed off the pace and ran the rest at 7:30/mile pace.  Wished I would have felt better this morning but it is nice that my bad runs are better than the good runs a few months ago.

Adrenaline 2009 1 Miles: 11.30
Slow milesFast milesTotal Distance
7.000.007.00

Everything was bothering me this morning.  Not sure what the deal was.  It seems like anything that could go wrong did this morning.  I almost got hit by a couple of cars, I tripped in a pothole, I was nauseous, I was tired, my legs hurt.  Other than that it was a pretty good run. As I was running by McDonalds, a truck had to slow down and wait for me.  As I passed the driveway he squealed his tires when he pulled in.  I guess he had to let me know how inconvenient it was for him to wait 2 seconds to get his egg mcmuffin.

Adrenaline 2009 1 Miles: 7.00
Comments
From JeffC on Mon, Mar 09, 2009 at 15:17:10 from 167.207.128.101

LOL Well I hope you waved back at mister egg mcmuffin......with all FIVE fingers! Tomorrow will be better.

From Clay on Mon, Mar 09, 2009 at 16:34:04 from 66.119.143.249

Andy I hate that, some people have no patience! I had a lady one morning stop and get out of her car and tell me that I was running the wrong way, lets just say I gave her a peace of my mind! I agree with Jeff, tomorrow will be a better day;-)

Keep working hard.

From RivertonPaul on Mon, Mar 09, 2009 at 17:15:05 from 67.42.27.114

I always think it is a waste of rubber to spin out, but whatever gives them their kids.

From Kathie on Mon, Mar 09, 2009 at 19:04:57 from 206.159.183.34

Hey that is the only way the dude can go fast! He was just jealous of your speed!

Slow milesFast milesTotal Distance
7.000.007.00

The roads and sidewalk were very slippery.  I kept the pace easy so that I could maintain my footing.  I'm so ready for spring.

Adrenaline 2009 1 Miles: 7.00
Comments
From huans32 on Tue, Mar 10, 2009 at 11:49:52 from 138.64.2.78

Tell me about it. It was so slick out there. Oh hey Andy was going to ask you about what time do you normally get out and do your runs on the parkway up there?? We were thinking about going and running that one of these Sat really soon. And maybe hook up with you for some of it.

From Andy on Tue, Mar 10, 2009 at 12:18:17 from 199.190.170.29

Let me know when you want to run and I can meet you. I usually try to get out early when I have my kids but can work something out anytime you want to come down.

From huans32 on Tue, Mar 10, 2009 at 12:25:04 from 138.64.2.78

K sweet man. Not sure when we will want to come up that way. But it will be sooner then later.

From Rhett on Tue, Mar 10, 2009 at 15:47:07 from 170.215.58.122

I'm glad to hear there have been no more falls since that bad one you had a couple months ago. Be safe out there. Soon the weather will be perfect for running.

From Smooth on Tue, Mar 10, 2009 at 17:44:12 from 71.36.65.79

It is Spring. In Utah, if you don't like the weather, wait just a few hours, it will change. Crazy...but that's the way it goes.

Glad you got your run in without any incidence.

Slow milesFast milesTotal Distance
7.000.007.00

I did a shortened version of my weekly hill run.  I felt fine going up but coming back down my knees weren't cooperating  so my pace wasn't as quick as I would have liked.  The moonset (is that what it is called?) looked pretty cool this morning.

Adrenaline 2009 1 Miles: 7.00
Comments
From fly on the wall on Wed, Mar 11, 2009 at 10:10:32 from 204.113.19.26

The moon was indeed gorgeous this morning. Though I sure wouldn't have minded missing it if that meant I was sleeping in.

From rhett on Wed, Mar 11, 2009 at 17:00:13 from 170.215.58.122

So what's up with those knees Andy? Is it the chronomalacia thing under the knee caps? I hope they start behaving themselves.

From Andy on Wed, Mar 11, 2009 at 17:25:16 from 159.212.71.25

My knees have always been problematic. They didn't really hurt this morning. They just didn't want to respond as quickly as I would have liked them to.

From RivertonPaul on Wed, Mar 11, 2009 at 18:35:34 from 67.42.27.114

Brrr, I was inside nice and warm.

From fly on the wall on Thu, Mar 12, 2009 at 09:51:01 from 204.113.19.26

Better a bit of brrr then borrrdom on the bummermill.

Slow milesFast milesTotal Distance
7.000.007.00

My legs are pretty sore from yesterday's hilly run.  I can't decide if this is a good or bad thing.  It's either an indication that I worked them pretty hard yesterday or that my fitness has dropped off so much that they can't handle the workload anymore.  Either way, I wanted to treat today's run as a recovery so I kept the pace slow and easy.  Ended up running a very ugly, industrial route which gave the run a very negative feel.

Adrenaline 2009 1 Miles: 7.00
Comments
From Kathie on Thu, Mar 12, 2009 at 12:41:40 from 207.155.176.10

My vote is that you worked really hard! I notice that too that when the run is pretty it is easier... why is that?

From Smooth on Thu, Mar 12, 2009 at 16:43:20 from 71.36.65.79

I agree, the soreness means you earned it. Your sore muscles will be stronger and better; they didn't know the recovery run was on an ugly industrial route.

From rhett on Thu, Mar 12, 2009 at 17:45:13 from 170.215.58.122

Andy and Kathie, I agree. I like to choose runs that are pretty. I think the more scenic runs distract you from running and it becomes more enjoyable.

From Teena on Fri, Mar 13, 2009 at 00:35:55 from 67.177.20.13

Sorry about the route ... sorry about the legs ... but all this just means that the next few days will be AWESOME!!

Slow milesFast milesTotal Distance
7.200.007.20

Legs are more sore than they should be.  Kept the pace slow again just to let them recover.  At the end of the run I went to stop my watch and realized that I forgot to start it.  I hate it when I do that.

Adrenaline 2009 1 Miles: 7.20
Comments
From Michelle N. on Fri, Mar 13, 2009 at 10:09:12 from 75.162.244.89

I think we are all a little too co-dependant on our garmins. I feel naked without it.

From Kathie on Fri, Mar 13, 2009 at 13:05:47 from 207.155.176.10

Oh I hate that I really love all the info you get about the run. I feel naked without mine too.

Slow milesFast milesTotal Distance
10.000.0010.00

Started out with 4 miles before the club run (averaged 7:20/mile).  Saw Kathie on the way out and tried to catch her on the way back.  She was moving too quick and I couldn't catch up to her.  Since Trevor wasn't there today and Jim's long runs are on Sunday and likes to take it easy on Saturday I thought that I could slack off a little today.  Jim wanted to push the pace a little so we ran the first 4 miles at 6:45-6:55/mile.  We backed off the last 2 miles and ran with a few people from the group the rest of the way (around 7:30/mil).  I felt pretty good during the run but it was a bit of work to maintain the pace.  Jim has been working really hard for a sub 3 attempt at Boston and he is in incredible shape right now.  These are the only times that I regret not keeping my training at a high level.  It is hard when you are running with somebody who doesn't seem to be working at all and you are doing all that you can to keep up.

Adrenaline 2009 1 Miles: 10.00
Comments
From Rhett on Sat, Mar 14, 2009 at 14:32:43 from 170.215.58.122

I'm glad to hear there was no knows about your legs hurting. I don't know Jim. Does he have a blog? I think I'm ready to give Boston a real sub 3 attempt as well. I really feel like I am way ahead of my conditioning that I had at SGM.

From Teena on Sat, Mar 14, 2009 at 23:20:32 from 67.177.20.13

What, there is like 1 runner out of every 5000 or so that can make you feel that way?? I am so sorry Andy!!

You're a riot. Have a great evening and a fantastic Sunday!

From Kathie on Sat, Mar 14, 2009 at 23:48:30 from 207.155.176.10

I thought you might be back there, I really didn't want you to lap me so I pushed the pace a little or at least I thought. When I read my splits they were just the same old speed.

Slow milesFast milesTotal Distance
7.200.007.20

I think that spring is finally here.  I know that I run the risk of jinxing us but I'm willing to take that chance.  It seemed like my legs didn't want to cooperate this morning.  There were only mildly sore but I could not get them to move very well.  Averaged 7:45 running into the wind and 7:20 running with the wind.  I'm starting Kathie's push up challenge today.  I did 30 push ups during the initial test yesterday so I am starting in week 3.  I did column 3 today but am not sure if I will be able to handle it and may move to column 2.  

Adrenaline 2009 1 Miles: 7.20
Comments
From Kathie on Mon, Mar 16, 2009 at 14:05:35 from 207.155.176.10

I will do my push ups tonight I am also going to start week three column three and see how it goes.

I with you bring on the spring!!!!

From Smooth on Mon, Mar 16, 2009 at 18:30:14 from 71.36.65.79

Spring has sprung...so will the legs. The push up challenge is quite fun; now that I'm done with it, I can say that. The key is consistency. It did get easier at one point. I had doubt in week 5 but was pleasantly surprised that I felt stronger and didn't have to repeat any week. I've been told that my form wasn't perfect though; but I don't care.

Slow milesFast milesTotal Distance
8.000.008.00

I just realized I forgot to log this morning's run.  It was such a boring, uneventful run that it didn't seem like it really happened - just going through the motions.

Adrenaline 2009 1 Miles: 8.00
Comments
From RivertonPaul on Tue, Mar 17, 2009 at 16:35:28 from 67.42.27.114

At least you still don't have to go through the motions like I will have to tonight.

From Kathie on Tue, Mar 17, 2009 at 17:27:16 from 207.155.176.10

What do we need to do to add some excitement to you runs Andy?

From Kathie on Tue, Mar 17, 2009 at 17:28:02 from 207.155.176.10

One of these days I will learn to put the r on your!

From Smooth on Tue, Mar 17, 2009 at 18:57:46 from 71.36.65.79

It's St. Patrick's Day! The little leprechauns didn't visit you? The rainbow didn't arch over your house? Running 8 is GREAT!!! :) :) :) :) :) Keep going through the motion, it's good for the emotion!

Slow milesFast milesTotal Distance
8.300.008.30

I started a little further north on the LPT than I normally do so that I could check some of the other mile markers.  Started a quarter mile before the 6 mile marker and ran out to the 10 mile marker.  All mile markers seemed to be right on.  The 7.5 mile marker registered short on my Garmin because of the tunnel I had to run through but I'm pretty sure it is where it is supposed to be.  It took a couple of miles for my legs to warm up but once I got going they felt good.  After the run, I did week 3, day 2 of the hundred push up.  I alwasy struggle with the last set and can barely make it to the minimum.  I guess it's not supposed to be easy.

Adrenaline 2009 1 Miles: 8.30
Comments
From Kathie on Wed, Mar 18, 2009 at 13:53:10 from 207.155.176.10

I need to run on the park way more. Have they added restrooms yet? I base my runs on where I can stop when I need to "go"!

From Andy on Wed, Mar 18, 2009 at 14:03:03 from 159.212.71.25

No restrooms yet. I just read an article that said they are going to put them in and are just trying to get the money to do it. That's the biggest problem. There isn't even a store close by that you can go into and it isn't private enough to take care of business in case of a real emergency (for the record, I've never done that anywhere at anytime).

From Michelle N. on Wed, Mar 18, 2009 at 14:16:52 from 75.162.237.156

Are you serious Andy? Never had a bathroom now experience? I thought that was just part of running. I'm with you Kathie, my runs are based around bathrooms.

From Andy on Wed, Mar 18, 2009 at 14:20:45 from 159.212.71.25

I've had a couple of bathroom now experiences but have always been able to get to a grocery store in time. I've never had to take care of it on the side of the road/trail.

From huans32 on Wed, Mar 18, 2009 at 14:29:30 from 138.64.2.76

Great job getting back into the push challenge. I would say for the last set just give yourself 3 full mins before doing it. So your muscles are back to full. It makes it much better if you ask me. Any sooner and you dont give yourself enough time to recover. Besides the quick easy bush stop for guys. I have never had to have one of those other kind of pit stops thank goodness too.

From Smooth on Wed, Mar 18, 2009 at 16:06:34 from 71.36.65.79

That's what I call GREAT potty-training! Nice run to scout out the mile marker. Keep up the push up challenge. I'm going to keep doing push ups on my core work days. I find that it really helps me with my running form. My arms used to just "come for the ride". Now I can pump them like real runners do and feel strong.

From Rhett on Thu, Mar 19, 2009 at 00:00:34 from 216.67.216.116

I'm glad someone is out there checking mile markers to make sure they are correct. Nice run Andy.

Slow milesFast milesTotal Distance
7.200.007.20

Why are my legs sore?  I took it easy because my ankle, achilles, hamstrings and knees were sore.

Adrenaline 2009 1 Miles: 7.20
Comments
From cody on Thu, Mar 19, 2009 at 10:12:25 from 69.9.58.17

Must be getting old!

From Jon on Thu, Mar 19, 2009 at 10:40:13 from 138.64.2.76

[Editor's note]: The above comments by Mr. Draper are his own feelings and do not reflect the opinion of the FRB.

From Kathie on Thu, Mar 19, 2009 at 12:38:21 from 207.155.176.10

Andy you can't be getting old that would make me prehistoric!

From rhett on Thu, Mar 19, 2009 at 13:13:50 from 170.215.58.122

Maybe its the 10,000 miles you ran last year.

From Andy on Thu, Mar 19, 2009 at 13:47:37 from 199.190.170.21

I must be old. I really thought that taking it easy this year would make every run feel great. I think that my body got used to higher mileage and a structured training plan and is now rebelling.

Slow milesFast milesTotal Distance
7.000.007.00

Turned today's run into another easy one.  I just meandered through a few neighborhoods then headed down to the LPT and ran on the dirt trail then headed back home (thank goodness for the Garmin).   Will do week 3, day 3 column 3 of the push up challenge later today.

Adrenaline 2009 1 Miles: 7.00
Comments
From Kathie on Fri, Mar 20, 2009 at 13:13:40 from 207.155.176.10

Love the garmin...not sure how I ran for a year without one?

From rhett on Fri, Mar 20, 2009 at 13:33:53 from 170.215.58.122

Love the freedom the Garmin gives to do what ever you feel like doing and change your mind in the middle of a run.

From Smooth on Fri, Mar 20, 2009 at 20:41:47 from 71.36.65.79

Nice meandering with your "training partner". I did the same when I ran into a girl from my ward and she "hitched" a ride today. TGFG and TGIF!!!

Slow milesFast milesTotal Distance
8.300.008.30

I woke up and really did not want to go running.  I almost bagged it but decided to drag myself out of bed and drive up just run with the club with out any extra mileage.  I got there a few minutes early so I got in a quick mile.  Trevor wanted to run the entire route this week which was good because instead of running the first 2.5 hard then backing off I was able to run a good consistent effort the entire run.  After a slow first mile, we maintained a little slower than 7:00/mile the rest of the way.  It was a good effort and felt really good.  I'm glad I convinced myself to go.

Adrenaline 2009 1 Miles: 8.30
Comments
From Kathie on Sat, Mar 21, 2009 at 13:22:53 from 207.155.176.10

I am glad you came...who would have been "in charge" if you didn't come!

From Rhett on Sun, Mar 22, 2009 at 21:47:26 from 216.67.216.116

Andy, I can't believe you are still in a bit of a running funk. You are our stalwart, consistent runner man. If you ever falter, we may all quit running and just sit on on our couches and watch TV and eat junk food. OK, probably not, but it is nice to know you're always out there getting it done. Way to get your butt out of bed and get in a good run.

From Smooth on Sun, Mar 22, 2009 at 21:59:07 from 71.36.65.79

So happy you didn't stay in bed. We all have mornings like that when we HAVE TO convince ourselves to go and do it!

Slow milesFast milesTotal Distance
8.000.008.00

I survived winter's last hurrah (hopefully).  The snow wasn't bad but the wind was a pain.  I'm not going to complain about all of the strange aches and pains because I'm sure it is weather related.  All of the strange twinges don't seem to bother me when the weather is good.  I did week 4, column 3 day 1 of the push up challenge and struggled to get to the minimum on the last set.  I made it but it was tough.  If I can't make it through day 2, I will repeat week 3.

Adrenaline 2009 1 Miles: 8.00
Comments
From Smooth on Mon, Mar 23, 2009 at 18:07:45 from 71.36.65.79

GOOD JOB on the push up challenge! I hate wind AND horizontal snow which is what we had this morning. You must not like treadmill. WAY to get out there even with strange aches and pains. I have those, I call them old-age-itis. :)

Slow milesFast milesTotal Distance
7.200.007.20

Nothing noteworthy about today's run.  Just putting in the miles.

Adrenaline 2009 1 Miles: 7.20
Comments
From RivertonPaul on Tue, Mar 24, 2009 at 12:41:04 from 67.42.27.114

Mr. Consistent. I admire you for it.

From Rhett on Tue, Mar 24, 2009 at 13:58:40 from 170.215.58.122

Andy, you gotta read jeffc 's blog today. You will love it.

From Andy on Tue, Mar 24, 2009 at 14:08:35 from 159.212.71.200

Thanks Paul. The only problem is that if I keep doing the same thing day after day I can only expect the same results. If I were more driven like Rhett, I would be having an incredible training phase and be getting ready for an amazing run at Boston.

Slow milesFast milesTotal Distance
8.200.008.20

Was able to drive to the LPT and get in a good run.  It was a little windy going out but it was mostly a cross wind so it didn't affect the run too much.  I started a little further north again in my quest to verify all of the mile markers.  I was going to turn around at the 10.5 mile marker but never found it.  That must be the one that JD said was off.   After the run I did day 4, column 3 day 2 of the push up challenge.  The first 4 sets felt good and I was doing well with the final set until one of my daughters had a hair emergency that required my immediate attention.  I finished a few short of the minimum.

Adrenaline 2009 1 Miles: 8.20
Comments
From Kathie on Wed, Mar 25, 2009 at 12:57:06 from 207.155.176.10

Wow you are a really great dad if you can fix a hair emergency. I don't think my husband even knows how to put in a pony tail.

From Andy on Wed, Mar 25, 2009 at 13:13:20 from 159.212.71.77

I'm pretty much limited to pony tails and braids. I have tried the curling iron a few times but it takes too long (especially with 2 girls).

From Michelle N. on Wed, Mar 25, 2009 at 14:33:48 from 75.162.237.156

Oh funny Andy. When I am gone, poor Jared calls the neighbors for hair. But now my oldest is 13 so she can help the 6 year old.

From Smooth on Wed, Mar 25, 2009 at 18:02:27 from 71.36.65.79

Hair today, gone tomorrow. I miss fixing my daughter's hair. Andy, you're a great dad!

From JD on Thu, Mar 26, 2009 at 11:55:05 from 64.65.159.206

I ran on the LPT yesterday (Wednesday). I had read your blog earlier, so I checked again on the discrepency between mile marker 10 and 10.5...yep, it's a full .70. That's a long half mile!

Slow milesFast milesTotal Distance
7.000.007.00

I know that I have said this before but today was winter's last hurrah.  Woke up to a couple of inches of wet, slushy snow.  I was planning on taking it easy today anyway.  Other than my usual tight hamstrings, everything felt pretty good.

Adrenaline 2009 1 Miles: 7.00
Comments
From JeffC on Thu, Mar 26, 2009 at 11:17:18 from 167.207.128.101

I've had a hamstring that has been giving me grief for several months now too. I don't know if the Yoga is helping or hurting cause it ain't getting any better. If you ever come up with a magic solution, let me know.

From Michelle N. on Thu, Mar 26, 2009 at 11:19:39 from 75.162.237.156

Okay, I don't know if it's a magic solution but have you tried a foam roller? They are awesome to really get in deep and stretch your muscle while massaging it. Either that or a sport ball works. Although, I've had reoccurring hammy issues for the past year!

From Andy on Thu, Mar 26, 2009 at 11:22:15 from 159.212.71.200

I bought the Stick last year but it just sits underneath my couch so it isn't really doing any good. If I spent as much time working on the hamstring as I do complaining about it, it wouldn't be a problem anymore.

From DonGardinero on Thu, Mar 26, 2009 at 11:48:52 from 75.162.191.253

Hey Andy, have you decided if you're going to run any races this year?

From Rhett on Thu, Mar 26, 2009 at 12:09:23 from 170.215.58.122

I know I've said this before, but YUCK!!!!

From Andy on Thu, Mar 26, 2009 at 12:18:14 from 159.212.71.200

Rhett - I've lived here my entire life and this is the first year that I have actually contemplated moving to a warmer climate. This winter hasn't been that harsh but I have finally had enough.

From Kathie on Thu, Mar 26, 2009 at 15:18:47 from 207.155.176.10

I have had enough too. I hope the storm on Sunday is the last one. With our luck though it will go from 40 degrees to 90 degrees and skip all the really great running weather.

Slow milesFast milesTotal Distance
6.000.006.00

I was short on time so I cut the run a little short.  I felt really good during the run.  I thought a lot about my running goals and think that I am still content with maintaining a decent base until I decide what I want to do.  The only thing that I feel that is missing is the weekly long run.  Maybe I'll start ramping that up.

Adrenaline 2009 1 Miles: 6.00
Comments
From Michelle N. on Fri, Mar 27, 2009 at 09:30:34 from 75.162.237.156

So I just clicked on your name on the "Most Recent Entries" and there is an imposter:)

From Andy on Fri, Mar 27, 2009 at 11:24:09 from 159.212.71.25

Uh oh. There can't be more than one "Andy" on the blog. I guess it was only a matter of time before it happened.

From Kathie on Fri, Mar 27, 2009 at 13:25:45 from 207.155.176.10

I think I am going to start going longer on the weekends too, of course my longer is much shorter than your longer.

From Rhett on Fri, Mar 27, 2009 at 13:49:13 from 170.215.58.122

There can only ever be one true Andy.

From Smooth on Fri, Mar 27, 2009 at 14:19:25 from 71.36.65.79

Sunny day = sunny lookout. Glad you had a short positive contemplating run. Tomorrow will be a good day for a long one.

Slow milesFast milesTotal Distance
11.500.0011.50

Started with 4.5 miles before the club run.  I have been neglecting my hill runs lately so I wanted to throw in a little hill running before meeting with the club.  Did a loop that started on Daivs Blvd and went down to Orchard Dr then back up.  It was a good climb and I felt decent while coming up.  Pretty small group this morning so I ended up running solo.  I was able to maintain a decent pace and felt good through out the run (except when I had to field a call and continued running during the conversation).  

Adrenaline 2009 1 Miles: 11.50
Comments
From Clay on Sat, Mar 28, 2009 at 12:55:16 from 67.182.209.60

Good job today Andy, your doing well..

From Rhett on Sat, Mar 28, 2009 at 13:50:06 from 170.215.58.122

Nice med long run with hills. So do you always run with your cell phone?

From Andy on Sat, Mar 28, 2009 at 14:26:30 from 198.60.114.178

I take my cell phone in case my kids need to get in touch with me so I have it with me 90% of my runs.

From Kathie on Sat, Mar 28, 2009 at 20:30:34 from 207.155.176.10

Way to kill those hills Andy. It is pretty steep in that area. Did you go up and down 1800?

From RivertonPaul on Sat, Mar 28, 2009 at 21:44:31 from 75.169.17.106

Good job on the hills. I need to do more hill work, since there were plenty in the run today. Nice coordination with the phone.

From Andy on Sat, Mar 28, 2009 at 22:31:19 from 198.60.114.178

Kathie - I went down 1800 S and came up 400 N.

From Smooth on Sun, Mar 29, 2009 at 23:37:23 from 71.36.65.79

Nice to take advantage and hit the hills on your MLR.

Slow milesFast milesTotal Distance
7.000.007.00

I helped my ex move yesterday so I was feeling pretty beat up this morning.  It sure does make me appreciate my office job. 

Of course it was snowing again today.  At one point it was snowing as hard as it has this year.  My plan was to run 6 easy miles then pick up the dog that I am dog sitting and run a couple more miles.  She is now to the point were she doesn't want to run with me anymore.  She stopped and her collar came off and she took off.  I panicked since she was running off without any identification.  Fortunately she stopped for a potty break and I was able to catch her.  Took her back home and went out to get 7 for the day.  

I'm re-doing week 4 of the push up challenge because I wasn't happy with how it went last week.

Adrenaline 2009 1 Miles: 7.00
Comments
From Clay on Mon, Mar 30, 2009 at 10:03:36 from 67.182.209.60

Andy, Great job today and what is this push-up challange you are always talking about?

From Andy on Mon, Mar 30, 2009 at 12:07:30 from 159.212.71.77

Clay - The challenge is to do 100 pushups. It is a 6 week program (http://www.hundredpushups.com/index.html). I'm sure with all of the exercises that you do you are already there.

From JeffC on Tue, Mar 31, 2009 at 11:16:17 from 167.207.128.101

Sounds like an exciting morning Andy. I am usually trying to run away from dogs but you are trying to catch them.:)

From Kathie on Tue, Mar 31, 2009 at 11:23:50 from 207.155.176.10

I have started week four over too. I don't want to move on until I am doing them with good form. Right now they are pretty ugly.

Hey I see you were out "chasing Tail" on Monday good for you! :)

From rhett on Tue, Mar 31, 2009 at 15:49:36 from 170.215.58.122

Who can blame that dog for not wanting to run as fast and far as you do?

From Smooth on Tue, Mar 31, 2009 at 16:28:40 from 71.36.65.79

WAY to start the week: "chasing tail", that's a good one, Kathie.

Slow milesFast milesTotal Distance
8.000.008.00

My girls have been sick for a couple of days and I woke up with a sore throat this morning.  I must be getting what they had.  Drove out to the Birnam Woods trail head of the LPT and headed north.  Ran 4 miles out then headed back (confirmed that the distance between the 10 and 10.5 mile markers is 0.7 miles).  The snow started falling at the turnaround point and it was snowing the rest of the way back.  I started to feel pretty run down on the way back.  Hopefully I can hold the sickness at bay.

Adrenaline 2009 1 Miles: 8.00
Comments
From Kathie on Wed, Apr 01, 2009 at 12:42:41 from 207.155.176.10

Rest get lots of fluids and get better!

Slow milesFast milesTotal Distance
0.000.000.00

I was too sick and it was too cold outside so I bagged the run this morning.  I am such a slacker.  With everybody gearing up for Boston I am starting to get the itch again.  Right now, I am leaning towards Boston 2010 being my comeback marathon.  With that said, I really need to get myself back into shape.

Comments
From Kathie on Thu, Apr 02, 2009 at 12:43:02 from 207.155.176.10

Oh I think I am going to try and go to the 2010 Boston too!

From DonGardinero on Thu, Apr 02, 2009 at 13:41:59 from 75.162.185.21

It would take a super-human feat for me to qualify for Boston 2010.

From Smooth on Thu, Apr 02, 2009 at 18:34:33 from 71.36.78.130

YAY! Boston 2010 here Andy comes! Get better soon and get that SPEEDY ANDY back quick!!!

Slow milesFast milesTotal Distance
5.000.005.00

Still not feeling well and I could only muster up enough energy to get in 5 miles.  Just took it easy and kept the pace slow.  It was raining but it actually felt good for some reason.  

Adrenaline 2009 1 Miles: 5.00
Comments
From Kathie on Fri, Apr 03, 2009 at 12:49:21 from 207.155.176.10

Hope you feel better soon! Maybe you have a fever if the rain felt good.

Slow milesFast milesTotal Distance
8.000.008.00

Another snowy morning.  This is starting to get old.  Met the running club at the LPT.  I was going to get a few miles in before the club run but I could tell that my body wouldn't hold up.  I ran 8 miles and I could feel the effects of being sick this week during the last 2 miles.  I'm off to St. George for a few days to get away from this snow.  The storm better not follow me.

Adrenaline 2009 1 Miles: 8.00
Comments
From Teena on Sat, Apr 04, 2009 at 14:22:40 from 67.177.20.13

Oh St. George ... LOVE that place!!

Have a good time. Rest up and have a GREAT time.

From Kathie on Sat, Apr 04, 2009 at 14:56:44 from 207.155.176.10

Oh I wish I were going to St. George! The kids have spring break but we have nothing planed!

I hope you heat that cold right out of you this weekend!

From Rhett on Sat, Apr 04, 2009 at 19:18:36 from 216.67.216.116

I sure hope you guys have a nice long spring and a cool summer after all this crappy weather you have endured.

From Smooth on Sat, Apr 04, 2009 at 20:55:31 from 71.36.85.29

Have fun in the sun. You deserve it!!!

Slow milesFast milesTotal Distance
9.100.009.10

It's amazing how much easier it is to run when the weather is nice.  My hands were cold but everything else felt good.  Left the condo and headed west.  Stumbled across some trails so thought I would explore.  Turned out to be the Bear Claw Poppy trails (I think that is what it was called).  It was a nice and quiet area and the trails were fun to run on.  When I was going up hill I almost fell a couple of times and realized that the "pop" that I felt last week when I was moving a tv was probably a hernia.  I'll have to keep an eye on it.

Adrenaline 2009 1 Miles: 9.10
Comments
From DonGardinero on Mon, Apr 06, 2009 at 00:06:49 from 75.162.165.30

How's the weather down there?

From rhett on Mon, Apr 06, 2009 at 14:05:18 from 74.41.249.102

I sure hope you don't have a hernia. If that had to be repaired surgically it would keep you from running for a while. Take it easy and don't aggrivate it.

From Smooth on Mon, Apr 06, 2009 at 16:34:41 from 71.36.85.29

No, no hernia please. Enjoy the nice Dixie weather and time with your kids.

From Michelle N. on Tue, Apr 07, 2009 at 18:29:44 from 75.162.225.71

Yuck. So no posting for a few days. Are you alright?

From Andy on Tue, Apr 07, 2009 at 19:28:56 from 198.60.114.178

Thanks for checking in Michelle. It's nice to know if I drop off the face of the earth somebody might notice. I was having too much fun in the sun to run or blog yesterday.

From Michelle N. on Tue, Apr 07, 2009 at 19:35:50 from 75.162.225.71

Well that's good to know:) Glad you didn't fall off the face of the earth:)

Slow milesFast milesTotal Distance
9.400.009.40

My kids talked me into staying in St. George an extra day (I'm such a pushover).  After skipping yesterday's run, I couldn't miss another day so I woke up got in a couple of hours of work then headed out the door.  Ran up Dixie Drive until I found a bike path and followed that for a few miles.  It dumped out onto a road that looked very familiar to me.  As I approached I realized that it was the marathon course right before you get into St. George.  I was hit with a flood of memories (pun intended).  That is the point where my legs started to burn and feel out of energy and Rhett, Paul and Matt started to pull away before I got my second wind.  It was a reminder of the reasons why I run races.  It felt good and made the rest of the run a lot easier.  After the run, I took the kids to the Chuckwalla trail for a little hiking and playing on the rocks.

Adrenaline 2009 1 Miles: 9.40
Comments
From Smooth on Tue, Apr 07, 2009 at 21:55:08 from 207.200.116.74

I'm glad you were hit by a flood of memories and not a FLOOD! Sounds like you're having much needed FUN in the SUN. ENJOY!

From timp on Tue, Apr 07, 2009 at 21:59:44 from 66.167.51.6

sounds fun man - good run

From JeffC on Thu, Apr 09, 2009 at 11:29:41 from 167.207.128.101

Sounds like a really nice run. I'm sure it's not too hard to stay an extra day in Dixie, hopefully you had some great weather during your stay.

Slow milesFast milesTotal Distance
8.000.008.00

Happy Birthday to Emma and Gracie!  My girls are 7 years old today.  

The temperature was perfect for running this morning.  I guess another storm is coming in so I have to enjoy the good weather days when we have them.  Other than some tightness in my hamstrings, everything felt really good.  I am starting to question my self diagnosis of a hernia.  It hasn't bothered me for a few days and I only notice it when I go up stairs or a steep hill.  Maybe it's just a strain.

Adrenaline 2009 1 Miles: 8.00
Comments
From Kathie on Wed, Apr 08, 2009 at 12:29:23 from 207.155.176.10

Happy Birthday to your girls!!! Seven is a great age.

I am glad you are not as hurt as you thought.

From Rhett on Wed, Apr 08, 2009 at 16:57:24 from 170.215.58.122

Your girls are so cute. I didn't realize they are twins. Congrats on being such a good Dad.

Slow milesFast milesTotal Distance
7.000.007.00

Cold and rainy.  A perfect day for an easy run.  I was really tempted to skip the run this morning and it took a couple of miles for me to start enjoying the run but I'm glad I got out.

Adrenaline 2009 1 Miles: 7.00
Comments
From Teena on Fri, Apr 10, 2009 at 00:59:29 from 67.177.20.13

and ... I'm glad you started enjoying it (even if it took you a couple of miles). :)

Slow milesFast milesTotal Distance
7.100.007.10

My legs felt dead today - very strange.  I'm not sure what the deal was.  Pretty uneventful run except I came as close to getting hit by a car as I ever have.  A car on a cross street was turning right and didn't bother looking to the right.  She stopped and I thought she saw me so I continued through the street.  She started her turn and never did notice me.  Luckily I was paying attention and was able to jump out of the way.  She missed me by no more than 3 inches.

Adrenaline 2009 1 Miles: 7.10
Comments
From Rhett on Fri, Apr 10, 2009 at 12:06:46 from 170.215.58.122

Yikes, its always those people turning right that never look right. I think anyone who has been running for any amount of time has had that happen. I'm glad you used your mad quickness to skirt out of the way.

From Kathie on Fri, Apr 10, 2009 at 13:23:39 from 207.155.176.10

I can whistle pretty loud and I always whistle when I see a car turning right and it usually get there attention. The bad part is I have to use my fingers to whistle and so I can't do it with gloves on. I am glad you didn't get smooshed.

Slow milesFast milesTotal Distance
10.600.0010.60

Drove to the LPT to meet the running club.  Got there early and put in 3 miles before the club run.  Ran 7.6 miles with Trevor who always makes me run faster than I want.  I accidentally left my watch at home but I believe we ran the 7.6 miles in 54 minutes.  The last couple of miles took more work than they should have.  I really felt out of shape.  It was a good run, though and I felt good after the run was over.  My feeling is that my lack of weekend long runs has really affected my endurance.  We all went to the Paradise Bakery afterward but I had to leave early to coach my son's soccer practice.  Unfortunately, we were the only ones that showed up at the practice.  We don't have the most dedicated team.

Adrenaline 2009 1 Miles: 10.60
Comments
From Kathie on Sat, Apr 11, 2009 at 13:20:43 from 207.155.176.10

It was nice to see you again today, sorry about the practice I am sure they were all at an Easter egg hunt.

From Smooth on Sat, Apr 11, 2009 at 16:38:50 from 70.56.102.54

Now that soccer season started, it's must be harder to schedule the long runs on Sat. You're doing a great job. Not very many parents would sacrifice their time to coach (I'm one of those, although I don't know how to coach either.) Have a Happy Easter weekend.

From Andy on Sat, Apr 11, 2009 at 21:40:26 from 198.60.114.178

I found out later that there was an Easter egg hunt at the elementary school at the same time. I don't know how to coach either. Nobody else would volunteer so I ended up as the coach by default.

From Teena on Sat, Apr 11, 2009 at 23:18:28 from 67.177.20.13

Nice job Coach!!

Just bring treats ... that all they care about anyway!! :)

(I'm kidding of course ... well, not really.)

((where was your Bunny suit ... don't they provide those to you at your "night job?"))

Slow milesFast milesTotal Distance
6.000.006.00

I'm not sure if I should log these are running miles or not but it was a lot of work so I am going to count them.  I needed one of those "clear your head" runs so my intent was to run to Elephant Rock.  I didn't realize how much snow there was on the trail.  The first little bit was packed snow and I was able to run on it.  I then had some sections of just muddy trail and thought that I was in the clear.  Shortly after the clear trail, I got into 2 foot deep snow (a little less than 2 miles into the run).  I started walking and decided that since my plan was to go to Elephant Rock I was going to keep going until I got there even though I knew it would take a while.  It didn't take long for me to realize how stupid this was.  I was walking in 2 feet of snow with only running shoes, and shorts.  I wasn't cold but since my lower legs were exposed they were getting scraped by the frozen snow when I would break through the snow.  I continued on thinking that my destination was just around the corner but I never found it.  I got to the 3 mile marker (I never noticed the mile markers before) and thew in the towel.  I had another 1/2 mile to go and I wasn't having fun anymore.  Coming back down was a lot easier than going up.  Once I got to the section where I could run again, my feet were too cold and soggy to maintain a decent pace so I just slogged along.  It was an adventure and I'm glad I did it but will be better prepared next time I go.

Adrenaline 2009 1 Miles: 6.00
Comments
From fly on the wall on Tue, Apr 14, 2009 at 16:17:45 from 168.179.215.242

I can relate to your adventure "run." And I'm glad I'm not the only one to do these stupid things. My crazy ultra running friends don't really run the entirety of their mountain races. I guess it's just par for the course to have to "power hike" some.

From Kathie on Tue, Apr 14, 2009 at 16:26:22 from 207.155.176.10

So I guess the big question is did you clear you head or just scrape you legs?

Slow milesFast milesTotal Distance
7.200.007.20

I took a nap yesterday while the kids where with their mom and OD'd on caffeine while at the Hannah Montana movie last night so I had a pretty restless night.  Got out the door a few minutes late due to work and could only get in 7 miles.  My knees and shins felt pretty beat up from yesterday and I really couldn't get into a good groove.  My garmin was dead and I couldn't find my regular running watch so I'm not sure of the time or pace (probably a good thing).

Adrenaline 2009 1 Miles: 7.20
Comments
From britta on Mon, Apr 13, 2009 at 12:24:21 from 66.74.232.169

Sounds like you had a lot of reasons to not go out for a run today. Good job on getting out there!

From rhett on Mon, Apr 13, 2009 at 16:44:01 from 170.215.58.122

I think my legs were feeling like that last week and that is just not fun. Hopefully things will turn around a bit here for you the next few days.

From Teena on Mon, Apr 13, 2009 at 17:46:40 from 67.177.20.13

Hannah Montana, huh?

You're such a cool dad!!

Slow milesFast milesTotal Distance
8.000.008.00

Excellent temperature but it was a bit windy and it started to rain towards the end of the run.  My legs still don't feel like they should but it was better than it was yesterday.  My shoes are approaching 500 miles and I can feel that they need to be replaced.  I'm not sure if I will be able to get a new pair of shoes after finding out about the sizable donation that I have to make to the IRS.

Adrenaline 2009 1 Miles: 8.00
Comments
From RivertonPaul on Tue, Apr 14, 2009 at 11:04:17 from 67.42.27.114

Sorry to hear about the taxes. Always a downer.

From rhett on Tue, Apr 14, 2009 at 11:27:28 from 216.67.216.116

Taxes bite. I just filed for an extension so I still have no clue what kind of donation I'll be making this year.

From Kathie on Tue, Apr 14, 2009 at 15:22:51 from 207.155.176.10

Taxes do stink and I think it will only be worse next year, better hoard you running shoes now.

Slow milesFast milesTotal Distance
8.000.008.00

A cold, wet, soggy run. The rain was coming down really hard.  I was due for some hills so I ran up to Bountiful Blvd. then back home.  I felt like I was in cruise control and really didn't push the pace. 

I'm putting this in writing because otherwise I won't stick to it.  I am going to stop drinking soda pop.  I have gotten in the habit of getting one 20 oz bottle a day and I'm starting to feel the effects.  I allowed myself to drink it because I want to keep my weight up and figured all of the extra empty calories would help in that regard (I know that doesn't make sense for a runner to say that but I have my reasons).  I don't really like the way I feel so I'm going to go without for awhile to see if I feel better.

Adrenaline 2009 1 Miles: 8.00
Comments
From RivertonPaul on Wed, Apr 15, 2009 at 11:14:09 from 67.42.27.114

Good luck with the soda pop. I've sworn off the candy jar at work for a couple of months, but would probably go crazy without all the Diet Mtn. Dew I drink.

From Cal on Wed, Apr 15, 2009 at 11:24:34 from 66.133.117.3

We'll be checking on your progress Andy.(btw, I've been off soda for 9 days now... my consumption was in the 48-72 oz per day range)

From RivertonPaul on Wed, Apr 15, 2009 at 11:27:03 from 67.42.27.114

Nice to hear from you Cal. I had 44 on the way in to work and am already working another can. I rationalize that it is diet.

From Cal on Wed, Apr 15, 2009 at 11:32:44 from 66.133.117.3

my most recent drink of choice was Diet Pepsi, because it comes in the nice 24 oz bottles. but a couple years ago it was Diet Mtn Dew... (our cafeteria used to refill my 64 oz cup for $.50 so i was doing that 1-2 times a day.)

From Teena on Wed, Apr 15, 2009 at 12:37:26 from 67.177.20.13

Soda ... schmoda!!

Andy ... why in the heck are you trying to lose weight?? Have you gained since SGM? I can't imagine you needing to lose weight.

What if you replaced your soda intake with Green Tea?

(no way I could ever stay away from the candy dish ... no stinkin' way)

From Andy on Wed, Apr 15, 2009 at 12:41:48 from 159.212.71.17

Teena - I'm not trying to lose weight. I have put on 10 pounds since St George but am happy with where I am now even though it makes me a little slower. The problem is that I have been drinking the soda to keep a higher weight which isn't a healthy way to do it. I need to find a way to maintain a higher weight in a healthy way. I'm not sure if that makes any sense. Aren't you supposed to be studying?

From Teena on Wed, Apr 15, 2009 at 12:46:10 from 67.177.20.13

Yes, I am suppose to be studying but you all are far more interesting than vectors.

Hey ... I know EXACTLY what you are talking about. I am trying to do EXACTLY the same thing. I have added a bunch of strength training, an extra protein shake, and am trying to eat larger portions during meal time.

I am so excited that you are trying to do the same thing. Now I have someone to help me! SWEET!!!

From Rhett on Wed, Apr 15, 2009 at 12:54:02 from 216.67.216.116

Stopping soda at least on a daily basis will help you feel better. Once I went a year without drinking soda and I didn't miss it. Now I only drink soda as a reward, usually one or two 12oz cans on the weekend and those are diet. Like you, I just don't like how it makes me feel. Good luck. Do like Teena and eat extra protein and good carbs for those extra calories.

From Kathie on Wed, Apr 15, 2009 at 12:56:29 from 207.155.176.10

All I can say is I hate you both!!! I have been trying to lose the same 10 pounds for two years now! (I guess I have not been trying too hard) Anyway I do understand and I am glad you are giving up the soda... replace it with cheese that is what I want to add back into my diet and can't!

From RivertonPaul on Wed, Apr 15, 2009 at 12:57:54 from 67.42.27.114

Andy, you can come and take 5 lbs from me any time.

From Andy on Wed, Apr 15, 2009 at 13:11:53 from 159.212.71.17

Rhett - I gave up soda for a couple of years and only had them as rewards as well. After St George, I completely fell off the wagon and got into the habit of getting one every day.

From Teena on Wed, Apr 15, 2009 at 13:23:44 from 67.177.20.13

Maybe you should try some aversion therapy. :)

From RivertonPaul on Wed, Apr 15, 2009 at 13:27:23 from 67.42.27.114

Sounds like Teena is willing to beat the crud out of you, Andy.

From Teena on Wed, Apr 15, 2009 at 13:30:02 from 67.177.20.13

I need to show off these massive muscles I've been accumulating through all this extra strength training somehow!!

Meet me at the flag pole with a soda Andy!

From James W on Wed, Apr 15, 2009 at 14:24:45 from 12.151.72.1

Andy, congrats on the decision to stop drinking soda. I just swore off soda again too, but it was for the opposite reason of you - I have been trying to lose all the weight I gained after SGM for some time now, and even though I feel more fit, it has not been coming off. I attribute that to drinking soda - like Cal, I was probably in the 48-64 oz range per day. I have been off soda for more than a week now, the weight is coming off slowly, and I feel better. In time, I am sure I will not miss it . . . :(

From Clay on Wed, Apr 15, 2009 at 17:17:46 from 66.119.143.249

I have one Cherry Pepsi a day except on Sunday, usually 20 oz's or so. I get them at this little dive in Spanish Fork called Glades, they actually add the Cherry in. Its delicious! I have cut down a lot, I use to have 3 or 4 of them a day! I want to try and cut them out completely, but they are sooooooo good!!! Maybe now that you have put down the gauntlet I need to step up;-)

I don't know if I can, I'm not worthy!!!

From JeffC on Thu, Apr 16, 2009 at 11:25:54 from 167.207.128.101

All this talk about wanting to increase weight sucks...like Kathie, I hate all of you that are trying to GAIN weight. I can gain ten pounds in a week...I've been trying to lose ten pounds for 2 years now...just bites. And I rarely drink soda...maybe I should start....

Slow milesFast milesTotal Distance
7.100.007.10

My legs didn't feel very strong this morning.  I'm going to blame it on the cold weather.  It's got to start warming up soon doesn't it?

Adrenaline 2009 1 Miles: 7.10
Comments
From Rhett on Thu, Apr 16, 2009 at 14:53:26 from 170.215.58.122

It's even cold here in Havasu. Our high was in the 60s yesterday. I think that may be a record low for the High. By Monday, they are predicting 103 though. Now that is a big change in a few days.

From Andy on Thu, Apr 16, 2009 at 14:57:00 from 159.212.71.17

I'll have to remember how much complaining I did about the cold weather when it is unbearable hot here.

Slow milesFast milesTotal Distance
12.500.0012.50

My girls had a soccer game at 9 so I couldn't meet the running club this morning.  I did see Kathie on the LPT so that counts for something.  My plan is to start increasing my weekend mileage slowly.  I felt really good during the run.  I averaged 7:28 for the run and it never felt like much of an effort.  The only time I pushed the pace was when I was approaching the trail head where I was going to jump off the LPT and I could see a couple of runners ahead.  I made it my mission to catch them before the turn off.  I was able to catch them just before the trail head.  

Adrenaline 2009 1 Miles: 12.50
Comments
From Kathie on Sat, Apr 18, 2009 at 19:02:17 from 207.155.176.10

It was nice to see you this morning, so are you upping the miles for a race or just for the fun of it?

From Andy on Sat, Apr 18, 2009 at 20:57:26 from 207.155.176.10

I need to try to get back into shape. I thought that cutting back my mileage would make me feel better but I'm finding that I feel better with higher mileage. I'd like to run 15-18 miles on the Saturday's so when I decide to start training for a marathon again I will be ready.

Slow milesFast milesTotal Distance
8.000.008.00

Not too much longer before I start complaining about the heat.  It was cool this morning but the end is in sight.  My pace was all over the place ranging from 7:15 - 7:50 but the effort felt consistent.  Good luck to all the Boston runners.  It looks like it is a great day for a run.

Adrenaline 2009 1 Miles: 8.00
Comments
From Cal on Mon, Apr 20, 2009 at 13:13:33 from 66.133.117.3

Why can't it be spring all year...

Still off the soda?

From Andy on Mon, Apr 20, 2009 at 13:15:32 from 199.190.170.24

Still no soda. Although I did cheat a little and sipped the foam off one of my kids drinks. I've lost 4 pounds so I need to find a way to supplement the calories.

From RivertonPaul on Mon, Apr 20, 2009 at 15:49:52 from 67.42.27.114

And here we are at work.

From RivertonPaul on Mon, Apr 20, 2009 at 16:08:05 from 67.42.27.114

Did you see MattK went sub 3:00, with an impressive negative split.

From Andy on Mon, Apr 20, 2009 at 16:10:32 from 159.212.71.200

Paul - He ran a great race. His splits are almost identical to a guy in my running club. I wonder if they ran together or it is just coincidental. I better get my butt back into shape. I now have something to shoot for next year.

From Teena on Mon, Apr 20, 2009 at 16:56:49 from 67.177.20.13

So Andy,

Are you going to run Boston next year?

Try eating healthy carbs right before you go to bed.

Btw ... no complaining allowed if you are at least running!! Just teasing ... complain away my friend.

From Andy on Mon, Apr 20, 2009 at 17:01:47 from 159.212.71.200

Boston 2010 is a long ways away but right now my plan is to run it. I have to try to get my "speed" back first. I guess I have 365 days to get it back.

From Teena on Mon, Apr 20, 2009 at 17:05:53 from 67.177.20.13

You'll get there.

And that's even more incentive for me to get there.

Sweet!

I was so stinkin' jealous when I was on the phone with Smooth yesterday. She had just gotten done introducing Rhett to China Town.

From Kathie on Mon, Apr 20, 2009 at 20:01:11 from 207.155.176.10

I want to be there next year too! I hope we all can be there!

From Teena on Mon, Apr 20, 2009 at 20:03:51 from 67.177.20.13

Kathie --

YES YES YES

You have to be there!!! We all have to!!!

Slow milesFast milesTotal Distance
8.000.008.00

Same run as yesterday and I ran it 1 second slower.  I didn't feel particularly well to start the run.  My upper legs were sore and tight.  After 3 miles, I started to feel better and my form started to feel more fluid.

Adrenaline 2009 1 Miles: 8.00
Comments
From RivertonPaul on Tue, Apr 21, 2009 at 12:20:24 from 67.42.27.114

That is consistency, to hit 8 miles only one second off.

From Teena on Tue, Apr 21, 2009 at 12:44:09 from 67.177.20.13

So that's the key, huh? I need to make my form feel more fluid? :)

(How do you do that anyways?)

Hope you are having a great morning Andy!!

From Kathie on Tue, Apr 21, 2009 at 15:31:17 from 207.155.176.10

Why does it always take 3 miles to feel good? I think that is why I hate 5K's just when you are in the grove you cross the finish line.

From Rhett on Tue, Apr 21, 2009 at 16:18:43 from 170.215.58.122

Smooth and I were talking this weekend about how amazing it is that you can run almost to the second from day to day. You are amazing.

Slow milesFast milesTotal Distance
8.000.008.00

Warmed up with 3 easy miles then wanted to get in a couple of miles at tempo pace.  My only problem is that I have no idea what tempo pace is for me right now.  I decided to just ignore the watch and go by feel.  I thought that I would only do 2 or 3 miles because my legs are not acclimated to the quicker pace.  First mile felt decent but was a little slow (6:47).  Second mile felt great (6:31) so I decided to go for 1 more miles.  Third mile was a bit slow (6:49) but it included an overpass and the stretch of road that I always struggle with mentally.  I felt good so I thought I may as well throw in 1 more mile.  Last mile was 6:37 and was easier than I expected.  Finished with an easy mile to cool down.  Felt really good during this run and feel like I'm ready to get back into it.  

I had a moral dilemna during the run that I was hoping all of you that are better than I am could help me with.  As I was running, I saw a $10 bill on the side walk.  I slowed and thought about picking it up but then thought that it wasn't my money so I should leave it.  My only problem is that I know the next person that comes along will take it and the rightful owner will not get it back. 

Adrenaline 2009 1 Miles: 8.00
Comments
From Cal on Wed, Apr 22, 2009 at 11:02:34 from 66.133.117.3

I would have snatched it right up.

But you should always follow your gut on those things. Maybe the next person coming along needed it more than you...

(Nice tempo miles!)

From RivertonPaul on Wed, Apr 22, 2009 at 13:21:34 from 67.42.27.114

I'm with Cal -- if nobody was around who you thought might have dropped it, I'd have snagged it up.

And if you didn't pick it up, are you sure it wasn't a $100 bill? :)

From huans32 on Wed, Apr 22, 2009 at 13:26:58 from 138.64.2.76

Wow I just hope I am never cursed with having to decide to pick up 10 bucks or not. I am with Paul on this though. At the speeds you run how sure are you it was only 10?? Good to hear your getting back into your groove.

From Rhett on Wed, Apr 22, 2009 at 19:52:41 from 170.215.58.122

I'm impressed that you just left it, know that the next person probably won't be the rightful owner. Your a good man Andy B.

Slow milesFast milesTotal Distance
8.000.008.00

I am so sick of this hot weather (j/k).  Great morning for a run.  My legs are a little sore from yesterday's tempo run which indicates how out of shape I have become.  Kept the pace very easy.  My plan was to only go 7 but I extended the loop to get in the extra mile because I was feeling alright.

Adrenaline 2009 1 Miles: 8.00
Comments
From Michelle N. on Thu, Apr 23, 2009 at 10:02:44 from 75.162.252.159

Nice running Andy. If I could only be as consistant as you...

From Kathie on Thu, Apr 23, 2009 at 16:14:27 from 207.155.176.10

I really think you are about to find that MOJO you have been looking for!

From fly on the wall on Thu, Apr 23, 2009 at 19:52:07 from 168.179.215.242

Yeah this hot weather really blows! ;) It's supposed to start raining tomorrow :(

From Teena on Fri, Apr 24, 2009 at 01:15:17 from 67.177.20.13

Nice run there Andy!!

That's a great sign to be running a mile more than planned. Very cool.

Slow milesFast milesTotal Distance
7.000.007.00

My left hamstring was really sore this morning so I ran a little less and kept it slower.  

Adrenaline 2009 1 Miles: 7.00
Comments
From Teena on Fri, Apr 24, 2009 at 09:36:33 from 67.177.20.13

Take care of that hammie Andy.

Crazy how I get all nervous now when anyone says they are hurting anywhere.

And I'm sure "slow" for you is pretty dang wicked fast! :)

Have a geat day!

From Andy on Fri, Apr 24, 2009 at 09:39:17 from 198.60.114.178

Thanks, Teena. My legs haven't felt right for months. The hammie was just a little extra sore this morning.

From Teena on Fri, Apr 24, 2009 at 09:43:54 from 67.177.20.13

I bought this lotion stuff at Wasatch Running that is great for chronic pain. It heats things up nicely and feels like you have a heating pad on it for quite some time. Plus, it doesn't smell bad. It's called Flex Power. Pretty good stuff. Wish it would heal stress fractures though! :)

From Kathie on Fri, Apr 24, 2009 at 13:22:16 from 207.155.176.10

Teena I need to try that. I have some stuff that I tried at SGM last year but it smells really bad.

From Teena on Fri, Apr 24, 2009 at 13:26:59 from 67.177.20.13

This stuff doesn't smell bad at all.

From Kathie on Fri, Apr 24, 2009 at 13:33:54 from 207.155.176.10

Yea my stuff smells so bad my hubby won't come near me when I have it on. Which has its advantages :)

Slow milesFast milesTotal Distance
13.100.0013.10

Started off with 6 miles before the club run.  I felt really good during the run.  My intent was to keep the pace slow as I am building up my weekend mileage.  Averaged 7:45/mile and it was really easy.  Met up with the club and did another 7.1 on my own.  I wanted to get in 14 today but I had to coach a soccer game so I felt like I needed to cut the run short.  I was in charge of the water this morning and ended up waiting around while others finished.  I could have and should have gotten the other mile in.  I averaged 7:15 for the last 7.1 and felt great during the run.

Adrenaline 2009 1 Miles: 13.10
Comments
From Rhett on Sat, Apr 25, 2009 at 14:29:54 from 170.215.58.122

I guess that means the hamstring didn't bother you? Good. It's already soccer season there? Glad I don't start coaching again until September.

From Andy on Sat, Apr 25, 2009 at 14:32:19 from 198.60.114.178

I only had mild soreness in the hamstring. We have a spring and fall season but they only last about 6 weeks each (8-10 games). This is my son's last year playing (whose team I coach) so I will probably start coaching my daughters next year.

From Teena on Sat, Apr 25, 2009 at 20:23:51 from 67.177.20.13

Nice job Andy!!

Still don't know how you can call a 7:45 a really pace.

(How did the game go?)

From Kathie on Sat, Apr 25, 2009 at 20:48:55 from 207.155.176.10

Sorry I didn't make it today I wanted to run my old route and see what I could do.

So did Jeromy not so today or did you go on your own for fun?

Slow milesFast milesTotal Distance
8.000.008.00

Just the usual.  Nothing fun, new or exciting.

Adrenaline 2009 1 Miles: 8.00
Comments
From Teena on Mon, Apr 27, 2009 at 10:54:54 from 67.177.20.13

Just the usual ...

You are AWESOME!!!

(I hope "just the usual" means no hammie pain!)

From Kathie on Mon, Apr 27, 2009 at 11:52:27 from 207.155.176.10

Hey the weather was at least great today. I hope it says like this for a long time.

From Andy on Mon, Apr 27, 2009 at 11:55:29 from 199.190.170.29

Teena - The hamstring was still sore, as usual.

Kathie - I thought it was a little cold this morning. I had to dig the running pants and gloves out this morning.

From Rhett on Mon, Apr 27, 2009 at 14:19:40 from 74.41.249.102

I hear it snowed up there again. Is this winter ever going to end for you guys?

From huans32 on Mon, Apr 27, 2009 at 15:01:14 from 138.64.2.76

Great job on getting in some miles.

Slow milesFast milesTotal Distance
7.000.007.00

WINDY.  The wind was really blowing.  Of course, I didn't mind it when I was running with it but it took a lot of work running into it.  I think that I commented last week that I needed new shoes.  Still have not bought a new pair and I am definitely feeling it now.  I think that I squeezed the last mile out of this pair. 

Adrenaline 2009 1 Miles: 7.00
Comments
From JeffC on Tue, Apr 28, 2009 at 11:21:31 from 167.207.128.101

Hey Andy, unless you already have a connection for your shoes I recommend giving the St. George Running Center a call. Bloggers get a 15% discount and free shipping. I've gotten my last several pairs of shoes there and have been real happy with the price and service. Don't mean to sound like an advertisement but if I like the business I'll recommend it.

From Andy on Tue, Apr 28, 2009 at 11:44:51 from 159.212.71.77

Thanks Jeff. There is a local running store that gives 20% off if you pay in cash. My running club also gets 15% off at another store and we are having a meeting there tonight. I'm going to get a pair while I am there.

From Kathie on Tue, Apr 28, 2009 at 11:58:38 from 207.155.176.10

I love new shoes... I should be getting mine in the mail from St George running center any day now. I won 20 off from them at the lake to lake relay. I can't wait until they get here!

From JeffC on Tue, Apr 28, 2009 at 18:43:08 from 167.207.128.101

New shoes rock! Did you get your blogger discount too Kathie? Double discounts?

From JeffC on Tue, Apr 28, 2009 at 18:43:45 from 167.207.128.101

Don't mind us Andy, we're just having a little conversation on your blog...:)

From Smooth on Tue, Apr 28, 2009 at 18:49:14 from 71.36.87.147

Hey I've won twice discount coupons from St. George running Center from winning 1st AG at the Spectrum. I've never used them. I thought I had to go to St. George to shop. So, Kathie, do they give you double discounts?

Sorry Andy on shanghaing your blog.

From Kathie on Tue, Apr 28, 2009 at 19:10:49 from 207.155.176.10

I didn't ask because it said on my coupon "not valid with other offers"... I should have asked anyway...stink!

Slow milesFast milesTotal Distance
4.004.008.00

Got my new shoes last night and wanted to break them in with a tempo run.  Brooks updgraded to the Adrenaline 9 which usually means the exact same shoe with a higher price tag.  They were more expensive but I'm not sure if it was because of the new model or if Striders is just more expensive than DeBoers.

Warmed up with 3 easy miles then started a 4 mile tempo run.  Felt really good through out the entire tempo run.  Splits were 6:27, 6:32, 6:40, 6:30.  The slow mile was the overpass and ugly stretch that always slows me down.  It is encouraging how good I felt during the run.  I was really questioning if I could break 20 minutes in a 5k right now (6:27/mile) since I have not done any hard running for a few months.

Adrenaline 2009 2 Miles: 8.00
Comments
From RivertonPaul on Wed, Apr 29, 2009 at 12:07:40 from 67.42.27.114

Hope you like the new shoes. I've noticed prices keep on creeping up, too.

From JD on Wed, Apr 29, 2009 at 12:18:19 from 64.65.159.206

In my limitied experience, DeBoer's is always less expensive than Striders when you account for the cash discount Dennis gives. But, he has much less overhead it seems.

From Kathie on Wed, Apr 29, 2009 at 12:42:10 from 207.155.176.10

DeBoer's stopped carrying the shoe I like, because Dennis said it was too expensive. I am sad because I always like to shop locally. Maybe I can talk him into carrying it again.

Great speed Andy I knew you always had it in you... it is time to let it out!

From DonGardinero on Wed, Apr 29, 2009 at 13:18:27 from 75.162.98.176

I've never been to DeBoers but I've bought most of my shoes as Striders. I usually have to get the old models on clearance because the new models are just too dang expensive. I've compared their prices with Sports Authority and Wasatch Running Center and they're all about the same. I might have to make a trip to DeBoers and take a look.

From JeffC on Wed, Apr 29, 2009 at 16:07:57 from 167.207.128.101

Well, I hope that run answered the question for you.

From Rhett on Wed, Apr 29, 2009 at 17:48:29 from 170.215.58.122

Andy, those are some fast "easy mile". Good for you. New shoes always seem give a little spring to your step.

Slow milesFast milesTotal Distance
7.000.007.00

Nice and easy recovery run.

Adrenaline 2009 2 Miles: 7.00
Comments
From Rhett on Thu, Apr 30, 2009 at 16:23:01 from 170.215.58.122

Sounds heavenly.

Slow milesFast milesTotal Distance
8.500.008.50

Cool and a steady rain.  I played basketball with a couple of guys at work yesterday and my legs are sore because I used my leg muscles in ways that I'm not used to.  It is probably something I should do more often. Because of the leg soreness, I kept the pace pretty easy.  I never felt like I could get my looks to move the right way.

Adrenaline 2009 2 Miles: 8.50
Comments
From RivertonPaul on Fri, May 01, 2009 at 11:42:16 from 67.42.27.114

I haven't played bball for a number of years -- seems everytime I did I'd get hurt. However, for some strange reason, I still have dreams where I'm dunking a basketball.

From Teena on Fri, May 01, 2009 at 12:07:45 from 67.177.20.13

You boys are funny!!

Ry tried to show-off and dunk the basketball for me several months ago. He about threw his back out!!!

Hey Andy ... you realize that we are talking about you on Paul's blog, right?

From huans32 on Fri, May 01, 2009 at 14:17:46 from 138.64.2.76

LOL yeah during my rehab from my ankle/foot sprang. I took up bball with the ward for a while. Man did I lose my vertical leap. LOL And yeah you think your quads are in shape till you play a few mins. Just be very careful man and have fun.

From Kathie on Fri, May 01, 2009 at 15:17:32 from 207.155.176.10

My son chipped his front tooth dunking... not on the rim on the floor... he missed.

From James W. on Fri, May 01, 2009 at 17:34:13 from 12.151.72.1

The same thing happened to me today from playing volleyball last night. And last night my quads were on the verge of cramping up on me.

Slow milesFast milesTotal Distance
13.700.0013.70

My intent was to run 15 miles but my girls had a soccer game at 9 and I didn't get out the door soon enough.  Since I didn't meet the club this morning and it was a torrential downpour I kept the pace really slow because I just didn't have the motivation to run fast.  I averaged 139 bpm for the entire run so I probably kept the pace slower than I should have.  Other than the rain, the run felt very nice this morning.  I almost forgot.  At the request of Teena and Smooth I opted to run shirtless this morning.  It was quite a sight. 

Adrenaline 2009 2 Miles: 13.70
Comments
From Kathie on Sat, May 02, 2009 at 19:10:40 from 207.155.176.10

Oh man I would have liked to have seen that... I ran up 800 west for a while around 7:30 were you any where near there?

Since when do you listen to Teena and Smooth?

From MarcE on Sat, May 02, 2009 at 21:53:21 from 206.225.68.52

Wow, 13.7 miles in the rain. You're dedicated.

I'm sure if you DID run shirtless, RivertonPaul will somehow find photographic proof and promptly post them to his blog! :)

From Teena on Sat, May 02, 2009 at 22:28:21 from 67.177.20.13

Stink!!! How did I miss that??? Next time you need to give us some sort of heads up!!! :)

(Did you really?? That's so cool!!!)

From Andy on Sat, May 02, 2009 at 23:35:57 from 207.155.176.10

Of course I didn't really do it. The last thing people need to see is a scrawny guy with a pot belly running in the rain.

Slow milesFast milesTotal Distance
0.000.000.00

I was up most of the night with a sick kid.  I fell asleep sometime around 4:00 and didn't wake up until 6:30 which is too late for me to get a run in and still get the non-sick kids off to school.

Comments
From Teena on Mon, May 04, 2009 at 10:39:50 from 67.177.20.13

Sorry about the sick kids!!!

You jinxed yourself by saying you ran without your shirt on when you didn't!!! Next time you will know better than to play with Smooth's and my emotions!!! :)

Slow milesFast milesTotal Distance
9.000.009.00

Woke up at 3:30 and worked for a while so I was pretty tired.  I never felt like I could get my legs to move right.  Nothing hurt or felt uncomfortable they just didn't want to move.  The pace would feel better when I actually concentrated but I don't like to think while I run so it was pretty clunky for most of the run.

Adrenaline 2009 2 Miles: 9.00
Comments
From Teena on Tue, May 05, 2009 at 10:31:02 from 67.177.20.13

I can't help but crack up when I read that you are working during odd hours in the middle of the night!! :)

Have a great day Andy!!!

(I'm sure that your run was NOT clunky :))

From JeffC on Tue, May 05, 2009 at 11:30:19 from 167.207.128.101

Dude, quit working all those wierd hours and get some sleep!

From Rhett on Tue, May 05, 2009 at 14:13:31 from 170.215.58.122

Wow, up working at 3 and still get in a 9 mile run! You the Man!

From Kathie on Tue, May 05, 2009 at 16:19:13 from 207.155.176.10

I don't like to think while I run either! I wish it would just come naturally...but it doesn't

From timp on Tue, May 05, 2009 at 21:55:23 from 129.188.33.26

I know those days, man...good job getting in the miles. they will all pay off soon enough.

Slow milesFast milesTotal Distance
5.004.009.00

Warmed up with 3 super easy miles then immediately moved to tempo pace (I usually take a break for a couple of minutes before speed works).  The pace was pretty consistent and it felt good the entire time.  My splits were: 6:32, 6:29, 6:28, 6:28.  The last mile was a little more work than the first 3 but still felt good.  Cooled down with 2 more super easy miles.

Adrenaline 2009 2 Miles: 9.00
Comments
From Teena on Wed, May 06, 2009 at 09:46:04 from 67.177.20.13

I think you caught your MOJO!!!

That is such an awesome pace!!!

(btw, how's your hammie?)

From RivertonPaul on Wed, May 06, 2009 at 11:30:28 from 67.42.27.114

Solid effort. You only logged your easy miles.

From Andy on Wed, May 06, 2009 at 11:36:27 from 199.190.170.22

Teena - There is only a mild burning sensation in my hamstring which is a real improvement.

Paul - Thanks. I accidentally added the 4 "fast" miles in the shoe distance box.

From Kathie on Wed, May 06, 2009 at 12:46:28 from 207.155.176.10

I was going to say something about the "burning sensation" and your late night job but I won't.

Great run!!

From Andy on Wed, May 06, 2009 at 12:48:15 from 199.190.170.22

Kathie - I was wondering if anybody would pick up on that. Of course it was you that did.

From RivertonPaul on Wed, May 06, 2009 at 12:54:18 from 67.42.27.114

Ha.

From Kathie on Wed, May 06, 2009 at 13:17:36 from 207.155.176.10

What are you saying about me... I just read it first!

From rhett on Wed, May 06, 2009 at 13:38:10 from 74.41.249.102

Nice tempo run. So now that you are starting to mix it up again, I'm assuming you have a race in mind?

From Andy on Wed, May 06, 2009 at 13:40:33 from 159.212.71.200

Rhett - I'm evaluating my options. As of right now, nothing is planned. Once I get my weekend mileage up to a decent level I will decide if I could be ready for something in the fall.

From Smooth on Wed, May 06, 2009 at 13:44:46 from 71.36.82.104

Nice mojo tempo run!

Slow milesFast milesTotal Distance
6.200.006.20

My legs were beat up this morning.  I thought that after a few miles they would loosen up and I could get in 7 or 8 but it just didn't happen.  I guess I'm not quite ready for higher mileage every day.

Adrenaline 2009 2 Miles: 6.20
Comments
From Teena on Thu, May 07, 2009 at 12:18:36 from 67.177.20.13

At least you have mileage!! :)

oh yeah ... and that burning sensation!! :)

From Kathie on Thu, May 07, 2009 at 12:42:11 from 207.155.176.10

See Andy I am not the only one that thinks that way!!!

From Rhett on Thu, May 07, 2009 at 14:31:06 from 170.215.58.122

Or maybe you just ran real fast yesterday and your legs a recovering a bit. There is no shame in a good recovery run.

From Teena on Fri, May 08, 2009 at 00:14:38 from 67.177.20.13

Kathie,

I probably would have never thought that way ... you know I have a pure, innocent, naive mind!!! You brought it!!! :)

(and it was so stinkin' funny)

Slow milesFast milesTotal Distance
9.000.009.00

There was a little dip in the temperature and my hands froze during the run.  It took about 5 miles before I started to feel like I was running normally.  The first few miles my feet were especially slappy but felt more smooth the last half of the run.

Adrenaline 2009 2 Miles: 9.00
Comments
From Rhett on Fri, May 08, 2009 at 12:26:11 from 170.215.58.122

Slappy feet! Cool! It was about 90 degrees here this morning at 8 am while I was water running. Enjoy the cold.

From huans32 on Fri, May 08, 2009 at 18:21:31 from 138.64.2.76

Yeah it was sure chilly this morning. And all day really it seems. Crazy weather still. When are we going to get some normal weather??

From RivertonPaul on Fri, May 08, 2009 at 20:53:47 from 75.169.19.1

It was hot and very muggy today -- in the steam room.

Slow milesFast milesTotal Distance
15.200.0015.20

I was really tired when I woke up this morning and my stomach felt a little unsettled.  Finally convinced myself to drive up to the rec center so I could get in 9 miles before the club run.  During the first mile, I had a lot of aches and pains that flared up.  My groin was really bothering me (no Kathie it was not a burning sensation).  After the first mile everything started to feel better.  I maintained a relatively easy, steady pace.  Met with the club and ran 6.2 more miles.  Jim wanted to run some hills in preparation for WBR so we ran from the rec center up to Davis Boulevard.  I actually felt really good during this part of the run.  Going uphill was work but it felt good.  Coming back down, I felt pretty comfortable even though we were pushing the pace in some sections.  

Adrenaline 2009 2 Miles: 15.20
Comments
From huans32 on Sat, May 09, 2009 at 13:12:24 from 24.2.68.35

Sorry to hear of the aches and pains. But awesome job on the run. And to feel so strong at the end is even that much better.

From Kathie on Sat, May 09, 2009 at 14:02:29 from 207.155.176.10

I was going to ask you about you hamstring at the meeting today but I figured no one else would get the joke so I just giggled to myself!

You did a great job today! I am glad to hear you may be racing again soon. I was also glad to hear how you struggled during you first marathon too. It made you almost human (normally I think of you as Super Human)

Thanks again for all the marathon wisdom you gave us today!

From Andy on Sat, May 09, 2009 at 21:44:32 from 198.60.114.178

Thanks Kathie. It didn't go as well as I had planned. I had all these things that I wanted to say but as soon as I opened my mouth all of my thoughts got jumbled together.

Mark - Things are finally starting to feel right again. Now if I could only get everything else in my life to feel this good. One thing at a time, right?

Slow milesFast milesTotal Distance
8.000.008.00

I could not get into a flow this morning.  Nothing felt quite right during the run then I had a really nasty hot spot on my tibia during the last mile.  Just one of those days, I guess.

Adrenaline 2009 2 Miles: 8.00
Comments
From RivertonPaul on Mon, May 11, 2009 at 11:26:42 from 67.42.27.114

Ouch.

From rhett on Mon, May 11, 2009 at 13:44:56 from 74.41.249.102

Hope it isn't shin splints. You weren't running in your old shoes were you?

Slow milesFast milesTotal Distance
5.000.005.00

My ex was taken to the hospital last night for diabetic ketoacidosis and I was at the hospital until 2 a.m.  With only 2 hours of sleep last night I knew that running too much this morning would be a mistake.  Felt as lousy as I expected but am glad to get a few miles in.  She will be fine.  She just needs to spend a couple of days there to get her body back on track.

Adrenaline 2009 2 Miles: 5.00
Comments
From TylerS on Tue, May 12, 2009 at 08:59:48 from 66.119.143.249

Glad to hear that she is going to be ok. I hope that you get a nap today! Good job on getting out.

From Mike Warren on Tue, May 12, 2009 at 09:15:17 from 74.211.7.227

Hope things are ok. Pretty gutty dedication on your part Andy. Are you running Ogden?

From Andy on Tue, May 12, 2009 at 09:18:44 from 199.190.170.29

Thanks, guys. Mike - I'm not running Ogden. I needed a little break for the past few months to recharge the batteries.

From Kathie on Tue, May 12, 2009 at 14:54:02 from 207.155.176.10

Wow Andy I am glad to hear she is OK.

Next time I don't feel like running I will remember your 5 miles with no sleep and get my sorry butt out of bed!

From Teena on Tue, May 12, 2009 at 20:05:46 from 67.177.20.13

Andy,

Glad to hear that she is doing okay. And once again I am amazed at what a great guy you are!!

(Watched Transformers the other day ... couldn't help but laugh every time the word MOJO came up!!!)

From Rhett on Wed, May 13, 2009 at 12:58:07 from 74.41.249.102

I hope she gets better soon. I can't believe you still got out and ran. I'd have tried to sleep a bit longer.

From RivertonPaul on Wed, May 13, 2009 at 13:33:46 from 67.42.27.114

Andy, you are a very good man.

Slow milesFast milesTotal Distance
7.000.007.00

Felt a little better this morning.  I have been trying to make Wednesdays speed days but I wasn't feeling it today so I just ran easy.  Maybe tomorrow.

Adrenaline 2009 2 Miles: 7.00
Comments
From Kathie on Wed, May 13, 2009 at 15:32:32 from 207.155.176.10

I hope you got more sleep last night. At least you got out and ran that is more than most!

From Teena on Wed, May 13, 2009 at 21:22:06 from 67.177.20.13

Glad you felt a little better.

Have a great evening! :)

Slow milesFast milesTotal Distance
8.000.008.00

I felt alrightish this morning.  I decided to take it easy this week and not worry about a speed workout.  I was able to maintain a decent pace during the run and the effort felt good.  Had some funny twinges in my legs but nothing too serious.

Adrenaline 2009 2 Miles: 8.00
Comments
From Michelle N. on Thu, May 14, 2009 at 09:52:15 from 75.162.247.175

How is your ex doing? My sis-in-law has diabetes and it stinks! Great running though. Sometimes we all need a nice easy week.

From Andy on Thu, May 14, 2009 at 12:10:31 from 159.212.71.69

Thanks for asking, Michelle. She is doing better. She was moved out of ICU last night and she should be going home today. I sometimes wonder if I overstep my bounds by being with her at the hospital for the past couple of days but it is hard to change after being the one to take care of her for the last 18 years.

From Michelle N. on Thu, May 14, 2009 at 12:14:56 from 75.162.247.175

I think it is great that you are still involved. I agree with you, you've spent a lot of years with her and she is the mother of your children so I think you are great to do it. Your kids will definitely thank you for it.

From kathie on Thu, May 14, 2009 at 15:00:41 from 207.155.176.10

Andy You are a good man. Nough said!

From Teena on Thu, May 14, 2009 at 16:46:49 from 67.177.20.13

Amen to what Michelle and Kathie said!!!

Where's our picture for the May layout? :)

From Andy on Thu, May 14, 2009 at 20:17:13 from 207.155.176.10

Thanks. I'm not sure the good guy thing is working out for me. I'm thinking of giving the "bad boy" image a shot.

From Michelle N. on Fri, May 15, 2009 at 10:23:41 from 75.162.247.50

Oh come on! Everyone loves the good guy. I like the bad boys in high school but when we grow up, we realize the good guys are where it's at:)

Slow milesFast milesTotal Distance
6.000.006.00

I was up late again last night and got out the door a little late this morning so I wasn't able to get in a full run.  I think that the lack of sleep this week has finally caught up with me because I had absolutely no energy during the run.  Kept the pace easy and just enjoyed being outside in the nice weather.  My ex is out of the hospital so things should get back to normal now.

Adrenaline 2009 2 Miles: 6.00
Comments
From RivertonPaul on Fri, May 15, 2009 at 13:02:23 from 67.42.27.114

We will miss you manana, amigo. :)

Slow milesFast milesTotal Distance
15.000.0015.00

Wasn't sure if I would be able to get in 15 this morning but I'm tired of making excuses for cutting runs short so I vowed to go the distance.  Felt good the entire run.  The pace was slow but that is part of the plan while I try to build up the weekend mileage.  I will probably stay at 15 on Saturdays for a couple of weeks then jump up to 18.  The weather was amazing this morning.  It was good to be out there for 2 hours alone with my thoughts.  I also had fun watching everybody riding the SLC 100 mile bike ride (5 miles of my run were on the course). 

Adrenaline 2009 2 Miles: 15.00
Slow milesFast milesTotal Distance
8.000.008.00

I just couldn't get going.  Nothing felt right this morning. Just trudged through the miles.

Adrenaline 2009 2 Miles: 8.00
Comments
From RivertonPaul on Mon, May 18, 2009 at 11:16:36 from 67.42.27.114

Andy, you nailed my experience on Saturday. You probably know all-too-well that it is just so hard to hold back early when hoping to hit a specific time in order for the legs to not be trashed at the end of a marathon. I should have listened to you better.

Keep putting in the miles.

From Kathie on Mon, May 18, 2009 at 11:28:53 from 207.155.176.10

At least you didn't quit! I am sure it will be better tomorrow.

From Teena on Mon, May 18, 2009 at 18:43:57 from 67.177.20.13

Trudging?? That stinks!!!

I'm sure you looked awesome trudging though!!! :)

Slow milesFast milesTotal Distance
6.200.006.20

I felt terrible this morning.  My head felt very strange.  I have been taking penicillin for an abscessed tooth and I think that may be causing the problem.  Now I'm off to the dentist for a root canal.  What a great way to start off the day. 

Adrenaline 2009 2 Miles: 6.20
Comments
From JeffC on Tue, May 19, 2009 at 11:23:30 from 167.207.128.101

Hope the root canal solves the problem Andy. What a crappy way to start the day!

From Kathie on Tue, May 19, 2009 at 12:08:03 from 207.155.176.10

Have "fun" at your root canal. I hope it cures all that your problems.

From Rhett on Tue, May 19, 2009 at 13:03:35 from 170.215.58.122

Best wishes on the root canal. I hope you get feeling yourself soon.

Slow milesFast milesTotal Distance
9.000.009.00

I made a feeble attempt at a tempo run today.  After a 3 mile warm up I started into tempo pace.  First mile was 6:37 and second mile was 6:31.  At this point I was feeling light headed and didn't have a lot of energy so I bagged the tempo run half way into the third mile and just ran the rest of the run at a more comfortable pace.  The weather was nice so even though the run was bad it was good to be outside.

Adrenaline 2009 2 Miles: 9.00
Comments
From JeffC on Wed, May 20, 2009 at 11:13:53 from 167.207.128.101

2.5 miles at tempo pace is better than none at all. I agree, it was a very nice morning for a run.

From RivertonPaul on Wed, May 20, 2009 at 11:15:48 from 67.42.27.114

Hope your mouth is feeling better.

From Kathie on Wed, May 20, 2009 at 12:45:42 from 207.155.176.10

So how is the tooth? Do they have you on any good drugs?

From Andy on Wed, May 20, 2009 at 14:41:22 from 159.212.71.25

No pain meds for me. I even turned down the novacaine (of course I'm kidding). It's only a little sore now and once I work the penicillin out of my system I should be back to normal.

From huans32 on Wed, May 20, 2009 at 15:06:42 from 138.64.2.76

Ah that would make sense as to feeling light headed. Hope you recover from your tooth soon. Just makes everything better when your feeling good.

Slow milesFast milesTotal Distance
8.000.008.00

Another blah run.  My body is just not feeling like it should.  

Adrenaline 2009 2 Miles: 8.00
Comments
From Cal on Thu, May 21, 2009 at 12:51:44 from 66.133.117.3

Are still off the soda?

From Andy on Thu, May 21, 2009 at 12:56:48 from 159.212.71.17

I have one or two a week which is much better than the one a day. I had one yesterday which may be one of the reasons for the poor run today.

From Kathie on Thu, May 21, 2009 at 14:36:34 from 207.155.176.10

Sorry your run is still "blah" Maybe you need to change the view and run up to elephant rock?

Slow milesFast milesTotal Distance
8.000.008.00

I took Kathie's advice and ran a different route.  I threw in some hills to try to jump start my legs.  Ran from home up to Davis Blvd then back again.  Going up felt pretty good but coming down I couldn't quite get in the groove.  Still feeling kind of clunky but not as bad as the past few days.

Adrenaline 2009 2 Miles: 8.00
Comments
From Teena on Fri, May 22, 2009 at 11:05:34 from 67.177.20.13

Still feeling clunky, huh? Well that stinks!!!

Nice job mixing it up a bit. :)

From RivertonPaul on Fri, May 22, 2009 at 11:41:43 from 67.42.27.114

Good idea. I'm still impressed with all you do as studly single dad.

From Huans32 on Fri, May 22, 2009 at 12:53:36 from 138.64.2.76

Great run. Your still getting in all the runs. Yet the clunky, dead legs are still lingering. Are you working towards anything right now or just spinning your wheels?

From Andy on Fri, May 22, 2009 at 13:18:09 from 199.190.170.21

Mark - I'm still spinning my wheels. There are a couple of fall marathons that I am considering but do not think that I will be in good enough shape for them.

From Rhett on Fri, May 22, 2009 at 15:36:35 from 170.215.58.122

Crazy, crazy, crazy! Running a differnt route and all. Sorry about the clunk, maybe you need a tune up.

From JeffC on Fri, May 22, 2009 at 15:58:44 from 167.207.128.101

You! Not in Good enough Shape!! Dude, you still got the whole summer to train, you could get there if you wanted to.

From Kathie on Fri, May 22, 2009 at 17:13:14 from 207.155.176.10

I am glad somebody listens to me!!! Too bad you are still feeling chunky... isn't that a candy bar? yummy!

Slow milesFast milesTotal Distance
15.000.0015.00

I had some extra time this morning so instead of getting in extra miles before the club run I waited until the club met to do my full run.  I was up at 6:00 so I should have got the miles in early while it was a little cooler.  Met the club at the rec center but ran solo.  I from rec center to the mouth of Farmington canyon.  It was a really pretty run.  I felt pretty tired during the run.  I know that I have a long ways to go to get back to where I want to be.  Ran the 15 miles in exactly 2 hours (to the second). 

Adrenaline 2009 2 Miles: 15.00
Comments
From Kathie on Sat, May 23, 2009 at 13:05:02 from 207.155.176.10

Two hours to the second that it pretty cool. Sorry you had to run alone. I don't think any one wanted to go long today.

From JD on Sat, May 23, 2009 at 17:03:27 from 32.178.158.224

I could have met you and run from my house to the mouth of the canyon and back, netting me 2 miles.

Good run.

From timp on Sat, May 23, 2009 at 20:01:19 from 66.167.51.251

good job, man. when is your next race?

From Teena on Sun, May 24, 2009 at 19:27:17 from 67.177.20.13

2 hours to the second, huh??? :)

Nice run Andy!

Hope you are enjoying your weekend.

Race: Woods Cross Memorial Day Fun Run (3.1 Miles) 00:19:01
Slow milesFast milesTotal Distance
4.003.107.10

I debated whether or not to run this race because I have been telling myself for the past few months what terrible shape I am in. I am 10 pounds heavier than last year at this time and just have not been in a running groove for quite a while.  Since I'm trying to get a more healthy attitude toward running and not focusing on my performance so much I decided to run this race despite my fear of doing poorly.  Met Kathie at the start which was a nice surprise.  The course is accurate with no significant hills.  The only drawback is the 25+ 90 degree turns.  I thought that 19:30 was a reasonable goal considering the extra weight and lack of speed work. Lined up at the front with all of the high school kids and Tim (can't remember his last name but he runs 5k's in 17 min and usually wins this race).  The gun went off and I just hung back because I didn't want to take off too fast.  I was surprised how many people where ahead of me.  I didn't look at my watch at all and thought I was running 6:20/mile pace.  The pace felt good but I didn't have the desire to push it.  Hit the first mile in 5:57 with my HR at 161 bpm (first time I have worn a HR monitor during a race).  I was shocked at the split because it didn't feel that fast and I was still pretty far back in the pack.  During the second mile I could tell that my pace had slowed a bit but I started passing a lot of people.  Hit the 2nd mile in 6:11 and my HR was 175 bpm.  During the 3rd mile I just settled into a pace and couldn't find the desire to push hard.  There were a couple of runners ahead of me that I probably could have passed but I just didn't feel the urge to move to the next level of pain.  Third mile split was 6:15 and my HR was 178.  Finished the last 0.1 at 5:34/mile pace with HR hitting 181 bpm for a total time of 19:01.  Of course 18:59 would have felt a million times better but I was pleased with the outcome.  It is only 13 seconds slower than my time last year which surprised me.  Physically, I don't think that I'm too far off where I was the past couple of years it's just the mental aspect of racing that I have lost. I was nice to get a race in and past the fear of racing.

Adrenaline 2009 2 Miles: 7.10
Comments
From Kathie on Mon, May 25, 2009 at 10:28:16 from 207.155.176.10

See you are in good shape after all! Now if we could only find your Mojo you would be well on your way back to racing! I am happy that your mojo is at least in sight now!!!!

From jun on Mon, May 25, 2009 at 10:33:01 from 71.213.18.126

Well, for being 'out of shape' it sure sounds like you did great to me. Nice job. I'm still in the dreaming phase of running under a 20 min. 5k.

From Burt on Mon, May 25, 2009 at 11:45:20 from 98.167.151.26

Good job Andy. I know those extra pounds make a difference.

From Barry on Mon, May 25, 2009 at 13:10:53 from 75.174.2.7

Congratulation on you race, i guess you are in better shape than you thought.

From twinkies on Mon, May 25, 2009 at 23:09:14 from 67.166.71.60

Nice race. The Woods Cross fun run is a good, low pressure event for getting back into racing. Sorry I didn't get to meet you today, perhaps we will run into each other on a trail sometime.

From RivertonPaul on Tue, May 26, 2009 at 10:14:08 from 67.42.27.114

Nice to see your aerobic fitness carry you so far.

From MichelleL on Wed, May 27, 2009 at 00:42:45 from 71.219.40.17

Hey nice job Andy! It looks like you're back in the game.

From jtshad on Wed, May 27, 2009 at 09:43:45 from 204.134.132.225

Nice race. Getting in races like this can definitely help with the mental aspect of running. The biggest thing about being committed mentally is just enjoying running for the love of it, not with lots of heaped on expectations. Once you have the love of the run, the mental focus on racing will come. Great job getting that edginess for racing back.

From MichelleL on Wed, May 27, 2009 at 09:51:20 from 71.219.40.17

lovin the blog name, btw.

From JeffC on Wed, May 27, 2009 at 11:16:24 from 167.207.128.101

Great Job Andy! Glad you exceeded your goal and have only lost 13 seconds over last years time. Based on your comments of late, that should make you feel pretty good about your fitness. As long as you continue to be Mr. Consistent you will always run great times. Congratulations!

From Teena on Wed, May 27, 2009 at 11:20:28 from 67.177.20.13

WOW Andy!!! How did I miss this post??

You seriously amaze me!!!

I have no idea why you never give yourself the credit that you deserve. You are so incredible (on many levels).

Nice race there!!! :)

From huans32 on Wed, May 27, 2009 at 16:13:04 from 138.64.2.76

Great job on the race. I guess reading Kathie's post about seeing you at a race gave it away. Great job getting back into the racing scene. And that is a great set of splits for coming back.

From Smooth on Thu, May 28, 2009 at 15:43:27 from 71.36.65.147

Andy, AWESOME RACE!!! GREAT JOB in conquering the fear of racing and the mental block of how "out of shape" you were. I'm glad to hear that you didn't get bummed over the couple seconds. You are incredible and simply amazing. I'm with Teena...you've got to give yourself more credit. CONGRATS! Hope you're getting your mojo back.

From timp on Thu, May 28, 2009 at 21:48:29 from 136.182.2.25

great race man! Excellent time considering no speed work or racing in a while.

Slow milesFast milesTotal Distance
8.000.008.00

My legs feel pretty worn out from yesterday's race.  Kept the pace slow and felt lousy most of the run.  My right tibia is extra sore this morning.  I believe it is because my legs are not used to running fast and I tend to over stride a bit at 5k pace putting a little more stress on my lower legs.

Adrenaline 2009 2 Miles: 8.00
Slow milesFast milesTotal Distance
5.000.005.00

I was dead tired this morning.  Not sure what the problem is.  I got out the door late and since I was so tired I decided to just put in a few easy miles.  I'm hoping that the easy run today will give me more energy tomorrow.

Adrenaline 2009 2 Miles: 5.00
Comments
From Teena on Wed, May 27, 2009 at 11:07:18 from 67.177.20.13

I'm sure the "dead tiredness" has nothing to do with the 940.55 miles you have already ran this year!!! :)

Smart choice today Andy. See ... you know how to shake things up!!! :)

From Kathie on Wed, May 27, 2009 at 12:39:28 from 207.155.176.10

Are you getting enough sleep, or are you still getting up at 1am to work?

Slow milesFast milesTotal Distance
8.000.008.00

My legs are still a little dead but they are definitely improving.  I must be getting really old if a 5k can take that much out of me.  Just ran the usual 8 mile loop and maintained a consistent pace the entire run.  

Adrenaline 2009 2 Miles: 8.00
Comments
From huans32 on Thu, May 28, 2009 at 10:04:48 from 138.64.2.76

Nah you cant be getting old. Because that would mean the rest of us are too.

From RivertonPaul on Thu, May 28, 2009 at 10:17:15 from 67.42.27.114

I think it was just a little shock to the system after all that solid aerobic base.

From Kathie on Thu, May 28, 2009 at 15:32:59 from 207.155.176.10

Oh I hate getting old! I keep wishing I had started running in my 30's rather than my 40's

From Rhett on Thu, May 28, 2009 at 16:27:15 from 170.215.58.122

Andy, I just read your 5K race report. Looks like you had a good race. Just think how fast you will be when you drop a few of those added pounds. Have you decided on your next marathon yet?

Slow milesFast milesTotal Distance
8.000.008.00

I took my new racing flats for a test drive today.  I'm not fast enough to own a pair of racing flats but want to pretend that I am every once in awhile.  They were very comfortable and I liked running in them.  They are definitely shoes that I can only wear for races and speed work because my legs need more support for the majority of my miles.  It was a great run on the LPT this morning. 

Saucony Grid A2 Miles: 8.00
Comments
From Jon on Fri, May 29, 2009 at 10:00:20 from 138.64.2.76

Did you get the Saucony's from SGRC?

From Andy on Fri, May 29, 2009 at 10:23:56 from 198.60.114.178

Yeah, I got them from SGRC and they were delivered yesterday. It was too good of a deal to pass up.

From rivertonpaul on Fri, May 29, 2009 at 12:31:35 from 67.42.27.114

Nice flats and workout.

From Rhett on Fri, May 29, 2009 at 13:18:44 from 170.215.58.122

I love running in my flats. They feel like slippers on my feet and make me feel faster than I am.

From Kathie on Fri, May 29, 2009 at 13:39:44 from 207.155.176.10

Are they red like Jeff's ruby slippers?

From Andy on Fri, May 29, 2009 at 14:31:25 from 199.190.170.22

Yes they are red and they have sparkly shoe laces. Very hot.

From JeffC on Fri, May 29, 2009 at 15:57:59 from 167.207.128.101

LOL....this is great! We could be twinners Andy. You are much more legitimate than I am wearing those things, sometimes I feel a bit timid because they really stand out in a crowd. I too love the way they feel, but I doubt I would ever venture beyond 6 or 7 fast miles in these shoes because I need the extra support.

Slow milesFast milesTotal Distance
16.300.0016.30

Started with 7 miles at a snails pace before the club run.  Very small group today (only 4 showed up).  I ran the 5k course with Neil then meandered through the city then back home to get the miles in.  My legs were a bit sore at the start of the run (I think from running in flats yesterday) then felt better during the middle miles.  They started to feel heavy during the last three miles.  I guess that is all normal while I'm adjusting to the longer runs. 

Adrenaline 2009 2 Miles: 16.30
Comments
From Jon on Sat, May 30, 2009 at 12:03:39 from 75.169.150.250

My legs always feel heavy during mileage buildup, too.

From Kathie on Sat, May 30, 2009 at 13:40:27 from 207.155.176.10

I think now that there are more weekend races there will be less people at the club runs. I wanted to get in some hills so I did elephant rock today. I waited until 9:30 to run so I could get some heat training in to but it is way to shady up there.

You know the 16.30 is killing me!!! Could you go run .2 miles and fix it for me? :)

From Smooth on Sat, May 30, 2009 at 22:04:53 from 207.200.116.139

Nice long run.

Slow milesFast milesTotal Distance
8.000.008.00

Too much sugar yesterday made for not such a great run today.  The first couple of miles were rough then I started to get in a groove and felt better the second half of the run.  Today was the first day of Pfitz's 12/70 training plan.  I think that the structure of a training plan will do me some good.

Adrenaline 2009 2 Miles: 8.00
Comments
From JOn on Mon, Jun 01, 2009 at 10:01:33 from 138.64.2.76

Pfitz's book is one of the best I've found. Are you going all the way up to 90 mpw?

From Andy on Mon, Jun 01, 2009 at 10:04:24 from 199.190.170.24

70 mpw seems to be my limit. I've gone above that a few times but it is too much of a time investment.

From Huans32 on Mon, Jun 01, 2009 at 12:06:40 from 138.64.2.76

Nice I thought about doing that one too if I ever work back up to that kind of miles. So what is the goal race to use it on? Or just following a plan?

From Andy on Mon, Jun 01, 2009 at 12:09:15 from 199.190.170.29

Mark - I am being non-committal about a goal race. Coincidentally, there is one in 12 weeks (Mesa Falls marathon). It's small and thought I could turn the trip into a Yellowstone trip if I decide to do it.

From Huans32 on Mon, Jun 01, 2009 at 12:13:04 from 138.64.2.76

That would be awesome. Small races are great and talk about a great location. We are talking about going up to Yellowstone too. I am just happy to see your training for something. After that 5k sounds like your getting your competive edge back.:) And its good to have you back.

From Kathie on Mon, Jun 01, 2009 at 13:07:08 from 207.155.176.10

I tried Pfits last year but I need to cross train more and couldn't quite tweak it to make it work. This year I am doing Hal Higdon's Advanced II and then adding my cross training in to up the miles a bit.

I too am glad the you are at least thinking about racing again!

From Smooth on Mon, Jun 01, 2009 at 15:28:02 from 71.36.65.116

YAY!!! Happy to hear you're getting back to a training mode. I like running for running sakes; but it's good to have something to train for too when the mind is ready. I think a 12 week training program is just right for an advanced and talented runner like you. Long enough to maximize your fitness without burn out. ENJOY and have a great summer!

From RivertonPaul on Mon, Jun 01, 2009 at 16:45:44 from 67.42.27.114

Enjoy the plan.

From Teena on Mon, Jun 01, 2009 at 18:18:46 from 67.177.20.13

Andy, can't wait to watch your MOJO kick it up a notch!!

What day is that marathon? Not that I will be even close to ready to race by then, but I will be there August 13 - 16.

From Rhett on Mon, Jun 01, 2009 at 19:31:40 from 170.215.58.122

So was the sugar worth it? I hate when I eat something bad for me that really wasn't that good tasting. If it tastes good enough then it is totally worth it.

From Andy on Mon, Jun 01, 2009 at 19:36:51 from 198.60.114.178

Teena - It is on Aug 22. As I am thinking of the logistics, I am starting to realize that it may be more difficult to take the kids than I thought.

Rhett - The junk food was definitely not worth it.

Slow milesFast milesTotal Distance
11.000.0011.00

I'm not sure that I am mentally ready for the mid-week medium long run.  I just have to look forward to the recovery runs and convince myself that the total time on the road for the week is not changing that much.  Physically, the second half of the run felt really good. My legs had a little more spring in them than I expected.  It helped that I had some positive things to think about on my run.  It has been a long time.

Adrenaline 2009 2 Miles: 11.00
Comments
From JeffC on Tue, Jun 02, 2009 at 11:14:11 from 167.207.128.101

Mid-week medium long run scares me too, I am not looking forward to it. Glad you are thinking positive.

From Teena on Tue, Jun 02, 2009 at 12:54:42 from 67.177.20.13

Positive things to think about? Is it related to a date you had? C'mon Andy ... spill the beans!!! :)

From Andy on Tue, Jun 02, 2009 at 14:19:01 from 159.212.71.17

Teena - Do you really expect me to divulge my deepest, most personal secrets on the world wide web? It is not a date (yet) but I am very hopeful. It's one of those "just feels right - too good to be true" things.

From Smooth on Tue, Jun 02, 2009 at 14:25:40 from 71.36.64.213

Those feels right - too good to be true things DO TURN out to be GOOD! Keep thinking...a date...a NICE date...a HOT date...is about to happen.

Very cool mid-week MLR. I used to dread those runs until I found different routes and made them fun.

From Teena on Tue, Jun 02, 2009 at 15:07:15 from 67.177.20.13

Andy ... I'm getting butterflies for you!!! THAT IS AWESOME!!!! :)

From fly on the wall on Tue, Jun 02, 2009 at 15:24:32 from 168.179.215.242

I just started Pfitz's 18/70 plan for St. George so we're doing similar training at this point (at least mileage wise, not pace). I'm guessing you are training for Park City?

From Andy on Tue, Jun 02, 2009 at 15:27:16 from 159.212.71.17

Fly - I'm not training for Park City. I have Mesa Falls in the back of my mind but it will probably not pan out. If it doesn't, I will use the training for something else in the fall. And you are right. The pace probably is different - I can't keep up with you any more.

From RivertonPaul on Tue, Jun 02, 2009 at 16:11:52 from 67.42.27.114

Positive vibes.

From Rhett on Tue, Jun 02, 2009 at 18:51:38 from 170.215.58.122

Nice run Andy. I agree it is much nicer to run when you have something happy to think about. Good for you.

From fly on the wall on Tue, Jun 02, 2009 at 19:44:10 from 168.179.215.242

I've perused the Mesa Falls web site and thought of running it. Looks like a great race. I say you should just do it, regardless of if it pans out.

From Kathie Phillips on Tue, Jun 02, 2009 at 23:42:18 from 207.155.176.10

I am happy to hear you are having good thoughts during you run. I find it funny that the girls comment on your social life while the boys comment on your running life.

Slow milesFast milesTotal Distance
5.000.005.00

Easy recovery run on the LPT.  My Garmin died during the first mile so I really have no idea how far I ran.  I started on the dirt trail at 500 S then crossed over to the paved trail at the overpass.I went to the 1.5 mile marker which I think put me a little over 5 miles.  Legs a little tired but I feel good otherwise.

Adrenaline 2009 2 Miles: 5.00
Comments
From Teena on Wed, Jun 03, 2009 at 10:47:29 from 67.177.20.13

How about the positive thinking? I was hoping to read more about that! :)

Nice recovery miles!

From RivertonPaul on Wed, Jun 03, 2009 at 11:27:30 from 67.42.27.114

My Garmin band broke on the final .25 of Ogden so it just flops around. I've been too lazy to get it fixed.

From Andy on Wed, Jun 03, 2009 at 11:48:30 from 159.212.71.199

Teena - There was a lot of positive thinking. I really should not be saying anything because I do not want to jinx it.

From Kathie Phillips on Wed, Jun 03, 2009 at 13:14:35 from 207.155.176.10

Hear is to have good thoughts during your run and not saying anything about it as to not jinx it but more importantly to drive Teena and I crazy!

Slow milesFast milesTotal Distance
10.500.0010.50

I took Smooth's advice and mixed up the route this morning and ran the Davis Blvd loop.  The old standard loop was getting very boring.  I felt really good during the run.  My knees were really sore on the big downhill but other than that it was a good run.

Adrenaline 2009 2 Miles: 10.50
Comments
From Rhett on Thu, Jun 04, 2009 at 12:32:12 from 170.215.58.122

Way to mix it up Wild Man.

From Kathie on Thu, Jun 04, 2009 at 14:36:00 from 207.155.176.10

I am sure you were there way to early for me to see you, but did you run by my house?

From Andy on Thu, Jun 04, 2009 at 14:46:37 from 159.212.71.25

Kathie - I went from 3100 S to 400 N so I must have gone by your house. Aren't you by the park?

From Teena on Thu, Jun 04, 2009 at 14:55:02 from 67.177.20.13

What about the positive thoughts? Were there any??

Nice mileage there rebel!! :)

From Andy on Thu, Jun 04, 2009 at 14:56:13 from 159.212.71.25

Do I have to report on my positive thoughts every day? There were plenty. We are going to the RSL game on Saturday so hopefully there will be many more.

From Teena on Thu, Jun 04, 2009 at 15:02:30 from 67.177.20.13

Yes ... you must report them. :)

Very cool Andy. I am tempted to go just so that I can spy on you two. Oh man ... that is so middle-schoolish ... but I don't care!!

Cool date!! :)

From Kathie on Thu, Jun 04, 2009 at 15:09:57 from 207.155.176.10

Teena we both must be 12 still :) Do you want me to buy the tickets or bring the binoculars?

Yes Andy I live by the park.

From Teena on Thu, Jun 04, 2009 at 15:11:14 from 67.177.20.13

I'll buy the tickets, you bring the binoculars, and we'll split the price of the popcorn that we will toss at their heads right before ducking! :)

From Kathie on Thu, Jun 04, 2009 at 15:12:45 from 207.155.176.10

Too funny!

From Teena on Thu, Jun 04, 2009 at 15:21:01 from 67.177.20.13

Okay Kathie, we better be good or Andy will stop telling us stuff.

We'll be good Andy ...

From Andy on Thu, Jun 04, 2009 at 15:23:44 from 159.212.71.25

Alright, enough teasing. From now on, my lips are sealed.

From Teena on Thu, Jun 04, 2009 at 15:27:48 from 67.177.20.13

You realize that girls only tease boys they like, right?

Please ... we'll be good, I promise. Don't cut us off now ... it's about to get good, I just know it!!!

Slow milesFast milesTotal Distance
5.000.005.00

Nice easy recovery run.  My legs were very unenergetic.  Even though my mileage will be the same this week as it has been in the past, the miles are distributed differently and I'm finding it a little more difficult to adjust.

(I typed a question for Kathie and Teena but deleted it)

Adrenaline 2009 2 Miles: 5.00
Comments
From Teena on Fri, Jun 05, 2009 at 10:58:09 from 67.177.20.13

NO!!!!! Undelete it!!!!

C'mon, don't play like that!!! :)

(Seriously ... undelete it!!!)

From Kathie on Fri, Jun 05, 2009 at 13:38:12 from 207.155.176.10

If you are going to delete it why even tell us? You are more cruel than I thought! I think you should undelete it or Teena and I will start to make up questions and you know that will be way worse!

Slow milesFast milesTotal Distance
15.500.0015.50

I wasn't in the mood to run this morning but I know that every day is better if it is started with a run.  After a couple of miles things started to feel good.  The weather was absolutely perfect.  I started with 7 miles before the club run.  It was a good sized group this morning - probably due to the earlier start.  Half of us ran the Davis Blvd loop and everyone else went their own way.  I ran the first 2 miles with Trevor then he turned back before the hill (he was pushing a stroller).  I felt good going up the hill and running along Davis.  Coming back down was better than when I ran it on Thursday but still a bit of a struggle.  I saw a lot of people going up 400 North which is a nasty climb.  I am thinking that they are doing some last minute preparations for the Ragnar leg of WBR. 

Alright Kathie and Teena, I need some last minute advice.  Do you have any tips for me to make everything perfect?  I don't want to mess this up.

Adrenaline 2009 2 Miles: 15.50
Comments
From Teena on Sun, Jun 07, 2009 at 21:34:58 from 67.177.20.13

Okay Andy ... I'm obviously a little bit late here ... so ... TELL ME!!!! How did it go?

I thought about you a million times last night ... wondering how your date was going, if the girl stressed about what to wear, if you two went to dinner before or ate at the stadium, etc.

I want details.

I know you didn't mess it up!!! :)

Have you already talked to her today as well?? :)

From Andy on Sun, Jun 07, 2009 at 21:54:15 from 199.190.170.28

I had a great time. We ate at Chili's, went to the game then hung out at her place for a couple of hours. We have texted back and forth today (I'm very hip) but both have had a lot going on today so we haven't talked. This is the hard part for me. I just assume that she had a terrible time and never wants to see me again.

From Teena on Sun, Jun 07, 2009 at 21:58:26 from 67.177.20.13

Man alive Andy!!! Sounds like it went PERFECTLY!!! Hanging out at her house for a couple of hours is 100% indicative that she is into you!! :)

(Of course, why wouldn't she be??)

Plus the texting today!!!! I am smiling from ear to ear. I'm so happy for you. You will have a ton of happy-positive thoughts on your run tomorrow for sure!!!

Trust me Andy ... she had a GREAT time and you two will see each other very soon!! :)

From Andy on Sun, Jun 07, 2009 at 22:07:53 from 199.190.170.28

Thanks, Teena!

From Teena on Sun, Jun 07, 2009 at 22:37:23 from 67.177.20.13

Btw, I think you found your MOJO!!! :)

From Smooth on Mon, Jun 08, 2009 at 00:19:15 from 71.32.239.83

Andy, sounds like everything went PERFECTLY! :)

I'm SO HAPPY for you and "her"!!! Be sure to follow up with a call. She will be so happy to hear your voice. Trust me on that one!

From Kathie on Mon, Jun 08, 2009 at 12:38:47 from 207.155.176.10

Oh Andy I am so sorry I missed this! I would have told you to just be yourself because you are the coolest! It looks like you did just fine. I wish I would have seen this earlier sorry again!

Slow milesFast milesTotal Distance
0.000.000.00

I'm going to have to shift my schedule this week by one day.  Here is my list of excuses: I was up late working, I woke up early to work, I have an early morning dentist appointment.  I know I should find a way to run but it is just not going to happen today (tonight is Gracie's gymnastics show and who knows what else).

Comments
From Teena on Mon, Jun 08, 2009 at 10:23:49 from 67.177.20.13

Here's my favorite line:

"tonight is Gracie's gymnastics show and who know what else."

Here's to a GREAT "who knows what else."

I can't believe how giddy I am about your "who knows what else" stuff!!! Very very very cool!!! :)

From Huans32 on Mon, Jun 08, 2009 at 10:31:38 from 138.64.2.76

I am sure your body would enjoy a rest day. Now to just convince your mind of it.

From Kathie on Mon, Jun 08, 2009 at 12:35:26 from 207.155.176.10

I hope you have a great day I am with Teena you got to love the "who knows what else" part You will get the miles in I am sure. This is why we call you Mr. consistent.

From Smooth on Mon, Jun 08, 2009 at 13:12:10 from 71.32.239.83

It's all good after that awesome Sat. morning run and PERFECT "you know what" evening! The Pfitz plan calls for 2 minimum rest days. And I believe the "who knows what else" is WELL WORTH IT!!!!

O man, can't wait to hear how your day/evening goes! :) =) :D

From Andy on Mon, Jun 08, 2009 at 13:21:58 from 159.212.71.77

I hate to disappoint but the "who knows what else" will probably be hooking up a new washing machine and catching up on laundry since my washer broke last week.

From Rhett on Mon, Jun 08, 2009 at 14:35:06 from 74.41.249.102

That is unacceptable Andy! LOL You are the most consitant runner I know and you deserve to be able to shift your schedule as needed. I do it all the time. Have fun at the big show tonight. Is it just me or do those things always drag on forever?

From Smooth on Tue, Jun 09, 2009 at 15:01:13 from 71.32.235.204

How do you like the new washing machine?

From Andy on Tue, Jun 09, 2009 at 15:03:04 from 159.212.71.69

The new washing machine is great. I just wished it folded the laundry too. My other one was 15 years old and was the cheapest model. I got more than my money's worth out of it.

Slow milesFast milesTotal Distance
5.004.009.00

Warmed up with 3 easy miles then started a 4 mile tempo run.  I was really tired during the warm up.  I was really questioning whether or now the tempo miles were going to happen.  After the warm up, I decided to just try tempo pace and see how things went.  First mile 6:29 and felt pretty good.  I guess I just needed a little jump start.  Second mile 6:23 and I was still feeling good.  Third mile was 6:25 and I was starting to fatigue.  The last mile took a lot of work.  I was getting really tired.  I started to push harder the last quarter mile to get the split down.  Ended up finishing in 6:19.  Cooled down with 2 easy miles.  I was a little more tired than I would have liked to be at the end of the run but other than that it was a really good run.

Saucony Grid A2 Miles: 9.00
Comments
From Cal on Tue, Jun 09, 2009 at 09:59:58 from 66.133.117.3

Nice work on your tempo miles! Hard or not those will pay off. Great splits.

Makes me want to get out there and try a few.

From Kathie on Tue, Jun 09, 2009 at 14:08:45 from 207.155.176.10

Great run Andy you are so speedy!

Did you get your washer fixed? I still have the one that I bought 19 years ago, I pray for it to break down so that I can have a new one but it keeps hanging in there.

From Rhett on Tue, Jun 09, 2009 at 14:54:45 from 170.215.58.122

Nice speed on the tempo run. I like how each mile got faster.

From Smooth on Tue, Jun 09, 2009 at 14:59:00 from 71.32.235.204

You're a pro at these speedy tempo runs. AWESOME!

From RivertonPaul on Tue, Jun 09, 2009 at 18:01:25 from 67.42.27.114

Nice workout.

Slow milesFast milesTotal Distance
11.000.0011.00

You can't beat this weather.  It is perfect for running.  My legs were pretty dead this morning so I started out really slow.  Gradually picked up the pace as I started to feel better as the run progressed.  Nothing too exciting.  Just putting in the miles.

Adrenaline 2009 2 Miles: 11.00
Comments
From Cal on Wed, Jun 10, 2009 at 10:17:31 from 66.133.117.3

Do you like the Doors? Everytime i see your blog name i think of Jim Morrison.

Good job on getting in the miles. Not much better than having 11 miles under your belt before 8 AM.

From RivertonPaul on Wed, Jun 10, 2009 at 10:57:17 from 67.42.27.114

Nice job Andy. Your mileage increase has been very controlled.

From Kathie on Wed, Jun 10, 2009 at 13:02:31 from 207.155.176.10

You like running in the rain? maybe you are up early enough to miss it. I have really wanted to train in the heat and can't seem to find a time when it is hot. I hope the it is not too hot for the Wasatch Back because I am not ready for heat at all.

From Andy on Wed, Jun 10, 2009 at 15:01:36 from 207.155.176.10

Kathie - It was not raining while I was out. That's why I thought it was perfect.

From Teena on Wed, Jun 10, 2009 at 17:23:23 from 67.177.20.13

Those are some sweet miles their Andy!!! Did you get all the laundry finished?

From Andy on Wed, Jun 10, 2009 at 17:54:52 from 159.212.71.200

Laundry is a never ending process. It will never be finished.

From Teena on Wed, Jun 10, 2009 at 17:58:11 from 67.177.20.13

Amen. It is definetly my nemesis. (Or at least one of the many!!! :))

Slow milesFast milesTotal Distance
5.000.005.00

Easy recovery run.  Feeling pretty run down before the run but a lot better afterward.  Another day of perfect running weather. 

Adrenaline 2009 2 Miles: 5.00
Comments
From Rhett on Thu, Jun 11, 2009 at 12:45:38 from 170.215.58.122

Perfect running weather sounds... well perfect.

From Smooth on Thu, Jun 11, 2009 at 13:36:12 from 71.32.237.137

It is perfect running weather. Sounds like you're getting in a nice groove.

From Teena on Thu, Jun 11, 2009 at 16:17:48 from 67.177.20.13

Nice job Andy!

Any chance you have any updates for us inquiring minds -- that like to know?? :)

From Andy on Thu, Jun 11, 2009 at 18:18:35 from 207.155.176.10

I wish that there was something to report. I am having a very difficult time trying to figure out how she feels. Women confuse me. Hopefully we will go out sometime next week. There will be nothing new to report for awhile.

Slow milesFast milesTotal Distance
12.000.0012.00

A little chilly this morning but it felt good.  Yesterday's recovery run seemed to do the trick.  I felt really good during the run.  Started out at 8:00/mile and gradually progressed to 7:20/mile.  

Adrenaline 2009 2 Miles: 12.00
Comments
From RivertonPaul on Fri, Jun 12, 2009 at 12:09:09 from 67.42.27.114

Andy, you are looking good. I need to kick it in gear like you.

From Kathie on Fri, Jun 12, 2009 at 13:01:40 from 207.155.176.10

Hey Andy are you going to get to the rec center early and run more before the group run? 6:00 is really early for me but with the social after I guess that is the only option if I want to get 11 miles in.

From Andy on Fri, Jun 12, 2009 at 13:04:41 from 199.190.170.28

I need to get in 11 miles before the club run so I am going to try to get there by 5:30. Now that I type that, it is way too early for a Saturday morning.

From Rhett on Fri, Jun 12, 2009 at 14:41:26 from 170.215.58.122

How cool is that that you can say "a little chilly this morning" in June. You guys deserve a nice cool summer after that miserable winter you suffered through.

From jeffc on Fri, Jun 12, 2009 at 16:05:31 from 167.207.128.101

Nice week so far Andy...even with the missed day on Monday.

Slow milesFast milesTotal Distance
17.200.0017.20

Started with 11 miles before the club run.  I wasn't sure that I was going to wake up early enough to get in the full 11 but fortunately I did and ended up timing it perfectly.  Started at the rec center and ran out to the Farmington cemetary then back again.  The first 4 miles were pretty slow but as I warmed up the pace started to improve.  Eventually settled into 7:30/mile and felt really good.  Ran the Davis Blvd loop with the running club (actually ran it solo).  As I started the big climb, I started to feel really hypoglycemic.  I trudged up the hill and felt better once I hit the rollers.  Picked up the pace and actually felt really strong during the last 2 miles. I beat the rain so it turned out to be another day of great running weather.  

Adrenaline 2009 2 Miles: 17.20
Comments
From MarcE on Sat, Jun 13, 2009 at 13:12:28 from 24.155.140.8

Wow, Andy. Lots of miles this week. When's your next race?

From Andy on Sat, Jun 13, 2009 at 15:35:43 from 207.155.176.10

Marc - I have no races for sure on the schedule. I started a 12 week marathon training program because I was getting stale and needed to shake things up.

From MarcE on Sat, Jun 13, 2009 at 16:45:00 from 24.155.140.8

Well, it looks like you're ready whenever a good race comes along. I was just thinking how I'd like to go back to Park City...that was a fun one. Small, and friendly.

Slow milesFast milesTotal Distance
9.000.009.00

Felt really good this morning.  It was just a general aerobic run but I kept the pace a little faster than I normally do.  My upper legs were a little sore but felt really good otherwise.

Adrenaline 2009 2 Miles: 9.00
Comments
From Kathie on Mon, Jun 15, 2009 at 12:37:42 from 207.155.176.10

Cheers to you feeling good!

I wanted to talk to you much more on Saturday about the soccer game but I didn't think it was the place or time. I think you were really happy though when I brought it up and that dude thought we were really talking about soccer and changed the subject! :)

From Andy on Mon, Jun 15, 2009 at 12:52:40 from 199.190.170.28

That dude was a little crazy. Who knows if anything will come of this but if nothing else this whole experience has reminded me of what it is supposed to feel like.

From Teena on Mon, Jun 15, 2009 at 13:04:19 from 67.177.20.13

Andy,

Awesome run this morning.

I look forward to hearing about many more soccer experiences! :)

From Rhett on Mon, Jun 15, 2009 at 19:41:05 from 170.215.58.122

I love soccer. Who won the USA vs Italy game today? Oh, you really weren't talking soccer. I'm guessing that was a fun conversation as well. Nice "general aerobic run" today Andy.

Slow milesFast milesTotal Distance
14.000.0014.00

Started out a little early so I could get the extra miles in this morning and walked out the door to an amazing sunrise.  What a great way to start the day.  I'm finally getting back to the point where I can turn on the auto pilot and get through these longer runs without too much trouble.  Started out at 8:00/mile pace and gradually moved to 7:30/mile.  I didn't eat enough yesterday so running by Dick's bakery was sheer torture.  With 1/4 mile to go, my lap pace was 7:18 and I wanted to see if I could get it down to 7:05 so I started to push it a little.  Finished it in 7:05:82.

Adrenaline 2009 2 Miles: 14.00
Comments
From RivertonPaul on Tue, Jun 16, 2009 at 10:17:40 from 67.42.27.114

Very nice progress Andy.

From MrsFIT on Tue, Jun 16, 2009 at 11:09:33 from 24.2.68.35

I saw that sunrise, it was spectacular :) It must have inspired your quick paces!

From Rhett on Tue, Jun 16, 2009 at 12:17:52 from 170.215.58.122

Those miles are starting to rack up pretty quickly and are staring to get faster. Nice run Andy.

From Andy on Tue, Jun 16, 2009 at 12:20:55 from 159.212.71.17

Rhett - It's amazing how the nice weather can affect the desire to get out and run.

From Kathie on Tue, Jun 16, 2009 at 12:51:21 from 207.155.176.10

Great job Andy. I find when I run by the bakery I get sick it just smells like grease to me...oh but I can eat the doughnuts after the run for sure!

From Smooth on Tue, Jun 16, 2009 at 15:09:16 from 71.36.79.7

NICE mileage and pace. It's wonderful to see you enjoying your run and training for something again. Yes, that sunrise was gorgeous!!!

From Teena on Tue, Jun 16, 2009 at 15:42:59 from 67.177.20.13

Did you go back and pick something up from the bakery???

Wow ... 14 miles on a Tuesday!!! Very impressive especially at that pace.

Glad you enjoyed it! :)

From MarcE on Tue, Jun 16, 2009 at 21:26:05 from 24.155.140.8

Sounds like a great run. What's your fast / slow mile cutoff? 7:05 seems like it would be in the FAST category!

From Andy on Wed, Jun 17, 2009 at 08:24:36 from 207.155.176.10

Marc - I put everything in the slow category unless it is a specific speed workout (LT or VO2).

Slow milesFast milesTotal Distance
5.000.005.00

Super easy recovery run.  What I feared was a hernia a few months ago I think is just a strained groin.  It started really bothering me yesterday and it hurt most of the run.  Hopefully it will not get any worse than it is now.  I lucked out with the weather.  The rain stopped as I started the run and did not start again until I finished.  I must be doing something right.

Adrenaline 2009 2 Miles: 5.00
Comments
From Teena on Wed, Jun 17, 2009 at 11:46:11 from 67.177.20.13

The gods must love you for sure!!! :)

Be careful with that pain. But you know that already!! :)

From RivertonPaul on Wed, Jun 17, 2009 at 12:32:58 from 67.42.27.114

Crossing my fingers for you, too.

From Andy on Wed, Jun 17, 2009 at 12:41:55 from 199.190.170.24

The pain is manageable and only flares up once in awhile. It is just a pain in the .....

From Kathie on Wed, Jun 17, 2009 at 19:20:44 from 207.155.176.10

I hope you are not hurt too seriously take care of yourself.

Slow milesFast milesTotal Distance
10.500.0010.50

I had a difficult time sleeping last night.  The plan called for 12 miles but I knew that wasn't going to happen.  Whenever I cut runs short, I try to add hills tricking myself into thinking that the extra effort makes up for the missed mileage.  I ran the Davis Blvd loop and felt alright once I got warmed up.  I didn't feel as good as I would have liked but it wasn't as bad as I feared.  The groin is only mildly sore so I think that it is going to be one of those nagging things that I can keep in check.

Adrenaline 2009 2 Miles: 10.50
Comments
From Kathie on Thu, Jun 18, 2009 at 10:35:50 from 207.155.176.10

Hey I couldn't sleep last night either...I was worried about the Wasatch Back, so from 2:00am-4:00am I was printing maps and going over them so I don't get lost.

I am glad you injury is not slowing you down.

I think Davis blvd should count double for miles (that is what I ran and I only did 3 of the 6 I should have)

From Teena on Thu, Jun 18, 2009 at 20:10:31 from 67.177.20.13

I hope you are right and that you can keep it in check.

Have you thought about getting it checked out? Seriously.

From Andy on Thu, Jun 18, 2009 at 20:13:41 from 199.190.170.21

It's just a nuisance more than anything else. It is not to the point where it needs to be checked out. It seems that I always have a nagging pain somewhere so I've gotten used to running with them.

Slow milesFast milesTotal Distance
5.000.005.00

Recovery run.  A lot of weird aches and pains in my legs.  Nothing serious - just annoying.

Adrenaline 2009 2 Miles: 5.00
Comments
From Teena on Fri, Jun 19, 2009 at 16:16:03 from 67.177.20.13

Sorry about the annoying and weird aches and pains.

Perhaps you need another "soccer game." :)

From Andy on Fri, Jun 19, 2009 at 16:18:30 from 199.190.170.22

I can only hope.

From Teena on Fri, Jun 19, 2009 at 16:21:44 from 67.177.20.13

Hope is not going to get you another soccer game. You need to be pro-active!! Bust out the moves!! :)

From Andy on Fri, Jun 19, 2009 at 16:25:03 from 199.190.170.22

I know that. She's had "many odd surprises" that she has had to deal with the past week. I have no idea what that means but assume that she needs one less thing to have to worry about. I'm giving it some time. I'm taking the "anything worth having is worth waiting for" approach.

From Teena on Fri, Jun 19, 2009 at 16:29:14 from 67.177.20.13

You definitely have a point.

What about all the others though? Anyone else you might want to take out?

From Andy on Fri, Jun 19, 2009 at 16:31:25 from 199.190.170.22

You are funny. Unfortunately there is not a huge market for a goofy looking skinny guy with 3 kids.

From RivertonPaul on Fri, Jun 19, 2009 at 16:33:10 from 67.42.27.114

Keep healthy.

From Teena on Fri, Jun 19, 2009 at 16:34:37 from 67.177.20.13

I beg to differ!

There is seriously a shortage of incredible guys like you.

From Teena on Fri, Jun 19, 2009 at 16:37:34 from 67.177.20.13

(If you would have only done the calendar ... )

From Andy on Fri, Jun 19, 2009 at 16:39:07 from 199.190.170.22

Hindsight is 20/20. Thanks, Teena.

From Teena on Fri, Jun 19, 2009 at 16:41:49 from 67.177.20.13

I'll bet Riverton could pull something off for us ... perhaps we can salvage your lost opportunity! :)

From RivertonPaul on Fri, Jun 19, 2009 at 16:46:56 from 67.42.27.114

I say just make a calendar out of the pics being a good daddy, like the one in the blog. Without becoming Mr. Matchmaker, I concur with Andy, patience.

From Teena on Fri, Jun 19, 2009 at 16:50:07 from 67.177.20.13

Fine then. You're probably right.

(I'll have you know though that I have only set people up on blind dates twice ... both times they got married! So my stats are high. Although I have to admit that I think one of the gals will never forgive me for it!!! :))

Alright ... I'm out!

Laters! :)

Slow milesFast milesTotal Distance
18.000.0018.00

I got a good night's sleep in a nice comfortable bed last night (that's for all of you running WBR).  Woke up and decided that I didn't want to meet the club this morning since most would be running the relay anyways.  Ran to the LPT then followed the trail to the end.  It started to get a little warm on the way out but at the turnaround the sun snuck behind the clouds and it felt really good (except for the slight headwind). The trail is only 12.5 miles long which is a little shorter than I thought.  I have now run the entire trail and all of the mile markers are right on except 4.5-5 and 10-10.5.  Started to wear out with 4 miles to go when I ran out of Gatorade.  Considered going to the convenience store for a refill but decided it would be good practice to run with less fuel.  Felt decent the rest of the way but had a hard time holding the pace for the last mile.

Adrenaline 2009 2 Miles: 18.00
Comments
From JD on Sat, Jun 20, 2009 at 13:14:26 from 64.65.159.206

Nice run. Did you go all the way to the front runner station/parking lot in Farmington? I always thought the whole parkway trail was 14 miles long. I read that somewhere. But the mile markers only go as high as 12...

From Teena on Sat, Jun 20, 2009 at 13:28:13 from 67.177.20.13

Awesome mileage Andy!!

You are so tough! I would have certainly stopped at the convenience store! :)

From Andy on Sat, Jun 20, 2009 at 14:37:08 from 198.60.114.178

JD - I went to where the pavement ended at the frontrunner station. The last mile marker is 12 but the end of the pavement would be 12.5 according to my Garmin. I always thought it was 14 also.

From timp on Sat, Jun 20, 2009 at 19:04:01 from 68.153.254.66

good job -- I think it is good to get used to running on empty or without additional fuel.

From Teena on Sun, Jun 21, 2009 at 09:52:15 from 67.177.20.13

HAPPY FATHER'S DAY! :)

Slow milesFast milesTotal Distance
5.005.0010.00

The plan called for 10 miles with 5 miles at LT.  After a weekend of eating garbage, I woke up a little nauseous and didn't feel like running fast.  Started the run with 3 easy miles then started the tempo run.  I was hoping to just keep the pace in the 6:30's.  First mile was 6:32 and felt really comfortable.  I was surprised at how good I felt.  Second mile was 6:24 and third mile was 6:25 and I felt really good.  The last two miles were 6:18 and 6:12.  Average HR for the tempo run was 161.  It was one of those days that reminds you of how good running can feel.  I will have to remember this on the days that running feels like a chore.  Finished by running 2 easy miles to cool down.

Saucony Grid A2 Miles: 10.00
Comments
From RivertonPaul on Mon, Jun 22, 2009 at 11:28:49 from 67.42.27.114

Glad your run felt so good.

From Kathie on Mon, Jun 22, 2009 at 13:01:06 from 207.155.176.10

Great run Andy It must be from all that good comfy sleep you had this week end!

From Teena on Mon, Jun 22, 2009 at 15:51:26 from 67.177.20.13

Awesome run Andy!

Glad it turned out so much better than you expected. Just shows how fit you really are!

Nicely done. :)

Slow milesFast milesTotal Distance
15.000.0015.00

My lower legs were absolutely fried from yesterday.  I knew that today's run was going to be painfully slow.  It's crazy how great I can feel one day only to feel so beat up the next.  It's just part of the whole process of training.

Adrenaline 2009 2 Miles: 15.00
Comments
From Kathie on Tue, Jun 23, 2009 at 12:19:41 from 207.155.176.10

Your legs are just letting you know that you had a great work out yesterday and that they are getting stronger because of it!

From JD on Tue, Jun 23, 2009 at 13:08:09 from 64.65.159.206

Hey Andy, did you happen to be running in Farmington today. I've never met you in person, but I saw a runner on the Lagoon trail who looked like your pictures here on the blog. Plus he was MOVING!

From Andy on Tue, Jun 23, 2009 at 13:17:15 from 159.212.71.17

JD - It was not me. I only made it as far North as Porter lane in Centerville and by no means was MOVING today.

From DonGardinero on Tue, Jun 23, 2009 at 13:51:37 from 75.162.190.122

Wow, Andy, you're really cranking out the miles. I forget, are you training for a marathon?

From Andy on Tue, Jun 23, 2009 at 14:33:49 from 159.212.71.17

Dale - I'm in the middle of a 12 week marathon training program but am not training for a specific marathon. I had to start training again because I was getting stale.

From DonGardinero on Tue, Jun 23, 2009 at 14:35:56 from 75.162.190.122

That's a good idea.

From Teena on Tue, Jun 23, 2009 at 15:18:26 from 67.177.20.13

How can you already have 25 miles for the week on a Tuesday??

Crazy I tell you!!!

I'm sure your legs will feel much better tomorrow. :)

From Rhett on Tue, Jun 23, 2009 at 17:14:04 from 170.215.58.122

Wow, I just read yesterday's run. No wonder your legs are fried today. You are really picking up the pace lately. Great running Andy.

From timp on Tue, Jun 23, 2009 at 21:32:27 from 66.167.50.108

Awesome man. You are hitting it hard. Very cool. When it gets hard, remember the payoff will be in October. It is a long haul but when it gets hard, remember the goal.

Slow milesFast milesTotal Distance
5.000.005.00

Today was a much needed recovery run.  My achilles tendons are killing me.  I've always suspected that my form is not good enough for racing flats and a couple of runs in the flats confirms that.  I believe that is what has caused the achilles pain.  I will still use them to race 10k's and shorter but do not think that I will use them for tempo runs.  Felt a lot better after then run than before so the recovery run served it's purpose.

Adrenaline 2009 2 Miles: 5.00
Comments
From Huans32 on Wed, Jun 24, 2009 at 10:35:16 from 138.64.2.76

Yeah those racing flats can be brutal I hear for longer distances. Good recovery run. Oh I was going to ask you too. Are you going to do the Corporate games again this year??

From Andy on Wed, Jun 24, 2009 at 11:35:13 from 199.190.170.21

I just got the email yesterday regarding the Corporate games so I guess I'm doing it. How about you?

From Kathie on Wed, Jun 24, 2009 at 12:49:44 from 207.155.176.10

Nice detective work at least you know what caused your pain and now you can fix it before it gets too bad.

From DonGardinero on Wed, Jun 24, 2009 at 13:04:09 from 75.162.185.14

I don't think I would do very well in racing flats. Nice recovery run.

Slow milesFast milesTotal Distance
0.000.000.00

I slept in until 8 this morning.  I can't even remember the last time I slept in that late.  I guess my body needed the sleep more than it needed the run today.  Too much going on today to get a run in.  I feel like such a slacker.

Comments
From Clay on Thu, Jun 25, 2009 at 12:32:49 from 66.119.143.249

A day off will not hurt ya Andy, infact it does a body good, enjoy it! You are not a slacker, you are very dedicated and human at the same time, have a good one.

From DonGardinero on Thu, Jun 25, 2009 at 13:17:12 from 71.199.26.189

Andy, I slept in today, too. By the time I got up it was too late to run.

From Rhett on Thu, Jun 25, 2009 at 14:12:37 from 170.215.58.122

You must have needed the extra rest. I'm sure you will feel great tomorrow and will be glad you got the extra sleep.

From Smooth on Thu, Jun 25, 2009 at 15:42:53 from 71.36.70.118

I'm so glad you're human and sleep in for a change. :)

From Teena on Thu, Jun 25, 2009 at 16:39:59 from 67.177.20.13

Andy!!!!

I am so so so happy you slept in!!! See ... you are wild and crazy!!! (Never know what to expect from a man like you???)

Very nice. Seriously.

From jeffc on Fri, Jun 26, 2009 at 11:20:52 from 167.207.128.101

Slacker? Ya right!

From jeffc on Wed, Jul 01, 2009 at 11:17:51 from 167.207.128.101

Yo slacker, where you been lately!:)

From jeffc on Wed, Jul 01, 2009 at 15:18:26 from 167.207.128.101

What the heck? When I looked this morning you had no runs logged for the last week and now I can see them. I even refreshed my browser and everything. Strange things are afoot on the fastrunningblog. sorry about the previous comment....I guess you been runnin.

Slow milesFast milesTotal Distance
12.300.0012.30

As bad as this weather is for other things, it has been great for running.  It was cool and overcast this morning.  Yesterday I took my niece and her friends to the lake for her graduation present.  Other than being stranded in the middle of the lake because of a dead battery at the end of the day, it was a perfect day.  My body definitely appreciated the rest I gave it yesterday.  I was really feeling beat up from Monday and Tuesday and felt much better today.  Kept the pace pretty steady throughout the run and did start to wear down a little towards the end but felt good for the most part.  I did take a 10 minute break in the middle because I had to stop at the store to get something for one of my daughter's school activity today.

Adrenaline 2009 2 Miles: 12.30
Comments
From Rhett on Fri, Jun 26, 2009 at 14:17:49 from 170.215.58.122

So how did you get rescued from the middle of the lake? I have 2 batteries on my boat, cause I am afraid of getting stranded. How was the water? I bet it is a bit frigid up there still.

From Andy on Fri, Jun 26, 2009 at 14:21:28 from 159.212.71.199

We were able to wave down another boat who helped us. Having a boat full of 18 year old girls made it easy to get their attention. It actually ended up being my neighbors dad which was a funny coincidence. I have a jumper box on my boat but that died too. The water was amazing. I was surprised it wasn't colder than it was.

From Kathie on Fri, Jun 26, 2009 at 14:41:08 from 207.155.176.10

Your daughter is still in school? Are they in year round school?

From Andy on Fri, Jun 26, 2009 at 14:42:47 from 159.212.71.199

They are in year round and have 1 more week to go. They are switching to traditional next year because of the new elementary in Foxboro.

From RivertonPaul on Sat, Jun 27, 2009 at 10:28:05 from 207.211.82.87

What a nice uncle. And nice running.

Slow milesFast milesTotal Distance
17.000.0017.00

Started off with 9 miles before the club run.  I was hoping to get in 11 but I was a few minutes late getting started.  My legs still feel a little dead so I kept the pace super easy.  Ran 5.2 miles with Trevor and we pushed the pace.  I wasn't sure that I would be able to keep up with him today because I was so dead but once we got going I felt really good.  It was a tough course and we averaged 6:52/mile.  So I ended up getting in some MP miles on tired legs which was good.  After we finished I had to get in 2.8 more to get to 17 so I just meandered through the neighborhoods.  I was hoping to get back in time to ask Kathie's advice on tonight's "soccer game" but she was too fast and was gone by the time I got back.

Adrenaline 2009 2 Miles: 17.00
Comments
From Kathie on Sat, Jun 27, 2009 at 12:58:45 from 207.155.176.10

You are so funny Andy...Your "Soccer Game" will be great! I just know it!

From Teena on Sat, Jun 27, 2009 at 14:43:36 from 67.177.20.13

Gotta love soccer!!! :)

Have a GREAT time Andy. Seriously, just enjoy yourself. No stress!!! You are incredible!!!

Lots of fun!

From Teena on Sat, Jun 27, 2009 at 14:43:45 from 67.177.20.13

Oh yeah ... sweet run!!! :)

From Smooth on Sun, Jun 28, 2009 at 09:59:33 from 71.36.70.115

Wow, 17 miles already! NICE!!! How was "soccer game"? Bet you were WONDERFUL and had a GREAT time!!!

From Andy on Sun, Jun 28, 2009 at 12:58:22 from 207.155.176.10

I had fun last night. It was just dinner and a movie but we had a good time. To be honest, I'm still kind of holding out hope for the other one.

From Teena on Sun, Jun 28, 2009 at 13:00:47 from 67.177.20.13

Hope is a good thing!!

I hope the 2nd choice doesn't read your blog!!! :)

From Andy on Sun, Jun 28, 2009 at 20:41:46 from 198.60.114.178

I never said anything about 1st choice/2nd choice. They are both too good for me.

From Teena on Tue, Jun 30, 2009 at 14:46:24 from 67.177.20.13

No way they are both too good for you!!! Not the smallest chance!!

Hey ... there's an idea. Maybe Kathie and I should screen your dates ... we could weed out a few for you and let the others know what our expectations are. Nothing but the best for our dear Andy! :)

Slow milesFast milesTotal Distance
8.000.008.00

Today was just a general aerobic run.  It seems like I haven't had one of those for awhile.  My lower legs were really tight and my feet were slapping the ground more than usual.  I keep trying to convince myself that this is all part of improving.  If I was comfortable all of the time then I wouldn't be making progress. 

Adrenaline 2009 2 Miles: 8.00
Comments
From Kathie on Mon, Jun 29, 2009 at 12:38:09 from 207.155.176.10

You are so right but It is hard to keep motivated when you are in pain. Good thing you have...or are getting your mojo back.

From Rhett on Tue, Jun 30, 2009 at 15:12:50 from 74.32.221.35

Slappy feet?????

Slow milesFast milesTotal Distance
14.300.0014.30

My legs feel a little beat up. They were pretty unresponsive for most of the run.  The last 2 miles felt really good but I'm not quite sure why it took 12 miles to warm up.

Adrenaline 2009 2 Miles: 14.30
Comments
From Shimelle on Tue, Jun 30, 2009 at 10:23:19 from 75.162.225.104

12 miles? I get frustrated when it takes 3 miles:)

From Kathie on Tue, Jun 30, 2009 at 10:37:46 from 207.155.176.10

I still can't believe the miles you put in...this is why you are the fast guy I guess!

From RivertonPaul on Tue, Jun 30, 2009 at 10:40:46 from 67.42.27.114

Well done.

From Teena on Tue, Jun 30, 2009 at 14:47:09 from 67.177.20.13

You kill me!!! :)

Nice job on the miles! :)

From fly on the Wall on Tue, Jun 30, 2009 at 17:35:53 from 168.179.215.242

Just be glad you weren't racing a 1/2 today.

Slow milesFast milesTotal Distance
5.000.005.00

I never used to look forward to recovery days like I do now.  This training cycle is killing me.  I'm starting to have thoughts of cutting back and just training for a half marathon instead.

Adrenaline 2009 2 Miles: 5.00
Comments
From RivertonPaul on Wed, Jul 01, 2009 at 11:41:48 from 67.42.27.114

Keep it up. I need your example.

From Teena on Wed, Jul 01, 2009 at 23:48:52 from 67.177.20.13

You are putting in killer miles ... you will see the payoff and feel the excitement soon!!! :)

(You're far too diehard to entertain such thoughts!!)

Slow milesFast milesTotal Distance
6.003.009.00

The schedule called for a 6 mile tempo run but I am racing a 5k on Saturday and I want to go in a little fresh so I decided to just run a few slightly slower than tempo miles.  After 3 easy miles I started my "tempo" run.  Plan was to run 6:40/mile as long as it felt reasonable comfortable.  After the first mile, I felt really worn out.  It was a lot of work to maintain the pace and my heart rate was higher than it should have been for that pace.  I only got in 3 tempo miles and it was a lot of work.  Ran 3 more easy miles to get home and they felt as much work as the tempo run.  I think that I may be a little over trained.  The training volume isn't more than I am used to but I think that I wasn't quite ready to jump into marathon training program.  I think that Mesa Falls is definitely out and I am now thinking about TOU because it gives me a few more weeks to get into shape.

Adrenaline 2009 2 Miles: 9.00
Comments
From fly on the Wall on Thu, Jul 02, 2009 at 10:05:23 from 168.179.215.242

Mesa Falls isn't too terribly far away and it sounds like it could be fun. I was looking forward to your race report. But I can appreciate your desire for a few extra weeks to get read.

Good luck on your 5k. Are you taking it easy tomorrow? A day of rest or recovery can make a huge difference.

No 5k for me. My wife is taking our son to grandma's house. So I will be spending the weekend with my daughter.

From Rhett on Thu, Jul 02, 2009 at 13:54:34 from 74.32.221.35

I can't wait to read your 5K report. You always give such great details. I'm hoping to run TOU if my foot ever starts to get better. I hope to see you there.

From DonGardinero on Thu, Jul 02, 2009 at 14:37:59 from 24.10.222.35

Hey Andy, I'm running Mesa Falls next year. My sister lives in Idaho and she found out about it a couple of weeks ago. Sounds like a fun race.

From Smooth on Thu, Jul 02, 2009 at 19:17:32 from 71.36.79.70

May be it's the heat and humidity. Can't wait to read your 5K report. GOOD LUCK and enjoy the holiday.

Slow milesFast milesTotal Distance
7.000.007.00

Feeling a little better today.  I still felt clunky but at least I was able to get my legs to move.  Averaged 7:30/mile for the run and didn't feel like it was too much of an effort and my HR was where it should be for that pace.  Now I'm off to the lake to soak my legs.  It's going to be a good day.

Adrenaline 2009 2 Miles: 7.00
Comments
From Teena on Fri, Jul 03, 2009 at 12:52:40 from 67.177.20.13

AWESOME!!!

Yes!!! It is going to be a GREAT day for you!

Hope you are having fun at the lake!

From Rhett on Fri, Jul 03, 2009 at 13:37:41 from 74.32.221.35

Have a fun lake day. Are you taking your girls, or your "girl"? :)

From RivertonPaul on Fri, Jul 03, 2009 at 16:48:41 from 75.169.0.106

Nice job. Have a great weekend.

Race: Centerville Freedom Run 5k (3.1 Miles) 00:18:50, Place overall: 24, Place in age division: 2
Slow milesFast milesTotal Distance
2.003.105.10

I guess I should start this race report out like every one I write with a list of excuses why I didn't think I would do well.  My legs have been dead for 2 weeks, I was up too late last night (Kathie and Teena - the answer to your question is yes), and my stomach was really unsettled this morning.  I didn't wake up as early as I wanted so I rushed to the race to register and get in a couple of warm up miles.  My plan was to stick with Trevor (from the running club) as long as I could.  Started out a little ahead of him until we hit the hill at about the 1/2 mile mark.  He gapped me going up the hill and maintained the lead the rest of the race.  I didn't want to kill myself on the uphill so I just ran at a controlled pace.  Felt good until a guy pushing a stroller passed me going uphill.  Hit the first mile in 6:07 (6 seconds faster than last year).  After the 1 mile marker, the course drops but for some reason it was really difficult to pick up the pace.  Was only able to run this in 6:03 (identical to last year's split).  I felt decent during the last mile but did not have the desire to push at all.  I knew I could run faster but the desire wasn't there.  I was approaching puke pace and backed off.  I need to learn that even though I am nauseous I will not throw up and can push through it.  The 3rd mile split was 6:06 which was 6 seconds slower than last year.  During the last 0.1 I let a guy pass me and heard another coming up on me.  I pushed the pace hard but he slipped by me at the end.  To my credit he was half my age.  Finished in 18:50 which is identical to last year's time.  Despite my disappointment in myself for not pushing myself harder I am happy with the results because I expected something in the 19's.

Saucony Grid A2 Miles: 5.10
Comments
From DonGardinero on Sat, Jul 04, 2009 at 14:18:19 from 75.162.164.80

Great job, Andy!!!

From Kelli on Sat, Jul 04, 2009 at 15:25:50 from 71.219.89.21

Better than you thought is always good! Nice race, congrats on the finishing time and age group placing! Get some rest and have a great rest of the day!

From Craig on Sat, Jul 04, 2009 at 16:13:25 from 67.186.210.145

Andy- good job on an honest course. 5k races are a killer for guys our age, for sure. And I am always happy when I keep my fitness up and repeat a time from the previous year.

From fly on the Wall on Sat, Jul 04, 2009 at 19:33:15 from 166.70.192.189

Congratulations on not getting enough sleep!

Congratulations on running a great race on not enough sleep!

From Smooth on Sat, Jul 04, 2009 at 21:27:13 from 71.32.234.26

Same time as last year?!!! They should give you the MR. CONSISTENT award. I think you are AMAZING!!! Yah, tell yourself: Puke is good! Puke won't kill me! CONGRATS on placing in your AG! WAY TO GO!!!

From Teena on Sun, Jul 05, 2009 at 15:03:58 from 67.177.20.13

SWEET!!!! (On ALL accounts!!!)

(I'm with Fly on this one!)

** Seriously though, you know Kathie and I are going to want a few more details!!!! :)

From jeffc on Tue, Jul 07, 2009 at 11:52:40 from 167.207.128.101

Great job Andy! Nice to know you haven't lost anything from last year.

Slow milesFast milesTotal Distance
8.000.008.00

Just a nice steady paced run.  I decided to throw in the towel and just train for a half marathon this year.  Marathon training is just taking too much out of me and I am tired of being tired all of the time.  I need to stick with some sort of training plan but am going to cut back on the miles.  

Adrenaline 2009 2 Miles: 8.00
Comments
From Kathie on Mon, Jul 06, 2009 at 11:25:32 from 207.155.176.10

This is why I only run one marathon a year. That way I only have 18 week of hard training and the rest of the year "off"

So....any more details for Teena and I?

From DonGardinero on Mon, Jul 06, 2009 at 11:58:49 from 75.162.168.74

I hear what you're saying, Andy. Running the Slam is killing me. I think this will be the only time I do it.

From Andy on Mon, Jul 06, 2009 at 12:26:17 from 199.190.170.29

Kathie - There really are no details. Just a movie and hanging out.

Dale - I think that the 2 years that I ran the slam were easier for me because I was so focused on the next race. I'm really having a hard time with out that carrot in front of me.

From RivertonPaul on Mon, Jul 06, 2009 at 14:57:59 from 67.42.27.114

You'll get speedy training for only a half.

From Smooth on Mon, Jul 06, 2009 at 16:10:12 from 71.36.81.56

I always marvel at the high volumes you run even when you weren't training for anything specific. You have a high expectation of yourself, particularly in your performance. I respect your running talents and appreciate your advice. So, what Half are you thinking?

From Andy on Mon, Jul 06, 2009 at 16:23:34 from 159.212.71.77

Thanks Smooth. I am leaning towards the Top of Utah half. I am also considering the Provo half.

From Smooth on Mon, Jul 06, 2009 at 16:28:25 from 71.36.81.56

When's TOU half? That's got to be better organized than Curt's crazy 1/2.

From Andy on Mon, Jul 06, 2009 at 16:30:51 from 159.212.71.77

It is August 29. I have never run it but have only heard great things about it (great course and organization).

From Teena on Mon, Jul 06, 2009 at 17:15:12 from 67.177.20.13

Hey Andy ... I think I might run TOU half as well. Not sure yet though.

Don't blame you at all.

Have you considered training for a tri?

From Huans32 on Mon, Jul 06, 2009 at 17:54:10 from 138.64.2.76

Well I think once you decide on something you will feel a lot better about things. I hate that feeling of not really having something to work for. ToU looks like a great one to go do. And doing a half will do you alot of good.

From Andy on Mon, Jul 06, 2009 at 19:59:46 from 198.60.114.178

Teena - I really want to learn how to swim the right way but don't want to invest the time or money into cycling so no tri for me.

From Teena on Mon, Jul 06, 2009 at 23:03:19 from 67.177.20.13

I know what you mean ...

Have to admit that I have really enjoyed the swimming. It's a very nice change and a great workout.

From fly on the Wall on Tue, Jul 07, 2009 at 09:30:30 from 168.179.215.242

Your plan sounds really good to me Andy. I was considering doing just 1/2s next year as a way of taking a "rest" year while still training. But that's probably just the mid week mid long runs during the heat of the day talking....

Slow milesFast milesTotal Distance
4.005.009.00

Warmed up with 3 easy miles.  Started a 5 mile tempo run and my plan was to run 6:30/mile since I just raced on Saturday.  I figured that I wouldn't be as fast because I'm old and it takes longer to recover from races.  Splits were: 6:30, 6:23, 6:26, 6:27, 6:24.  The second mile was slightly downhill and I pushed harder during the last quarter mile of the last mile so the splits are more consistent than they appear.  The pace felt really good and the form started out a little clunky but then started to feel smooth towards the end.  Cooled down with an easy mile.

Adrenaline 2009 2 Miles: 9.00
Comments
From RivertonPaul on Tue, Jul 07, 2009 at 10:23:23 from 67.42.27.114

Nice job Andy. Seems the race primed you for your run today.

From Shimelle on Tue, Jul 07, 2009 at 10:43:08 from 75.162.116.13

You are old!:)

From RivertonPaul on Tue, Jul 07, 2009 at 10:44:14 from 67.42.27.114

Makes me ancient.

From Shimelle on Tue, Jul 07, 2009 at 10:46:30 from 75.162.116.13

Paul, the first time I met Andy (WBR last year) we were talking about how old everyone was and I joked and called him the old man of the group (although Cal is older) and he hasn't quite gotten over it:) Right Andy?

From jeffc on Tue, Jul 07, 2009 at 11:15:53 from 167.207.128.101

Nice run Andy. Those are some really nice splits so soon after a race. I don't think you give yourself enough credit for how good of shape your in.

From Andy on Tue, Jul 07, 2009 at 11:20:09 from 198.60.114.178

You are right, Michelle. The old man comment still haunts me. It has been over a year and I am still not over it.

From Smooth on Tue, Jul 07, 2009 at 11:30:23 from 70.56.101.209

Andy, LOOK AT YOU!!! You nailed those tempo paces right on!!! That's after a speedy 5K performance Sat. VERY NICELY DONE!!! Yah, "OLD" man, you sure have YOUNG legs! The best part is: "the pace felt good and the form smooth." You got the GOJO back!!! WooHoo! So HAPPY for ya!

From Teena on Tue, Jul 07, 2009 at 14:21:10 from 67.177.20.13

Andy ... one more negative comment out of your mouth and I'm coming over there and kicking your trash!!!

You are so not old!! You're Mr. May ... remember???

(Stinkin' fast!!!)

From Andy on Tue, Jul 07, 2009 at 14:51:43 from 159.212.71.25

Technically, it wasn't out of my mouth (ha ha). I don't think it was negative. Just a simple statement of fact.

From Teena on Tue, Jul 07, 2009 at 14:53:25 from 67.177.20.13

But you're NOT old!!!!

From Kathie on Tue, Jul 07, 2009 at 20:37:57 from 207.155.176.10

Andy if you are old I am Prehistoric...OK I am prehistoric so you may be old.

Slow milesFast milesTotal Distance
10.400.0010.40

My ankles were really sore and tight this morning.  I ran the Davis Blvd loop this morning which probably wasn't the best idea considering the tired legs and joints.  I just took it easy going up and cruised once it flattened out.  Coming down was a bit painful and clunky.  I saw more runners out this morning than I ever have.  

Adrenaline 2009 2 Miles: 10.40
Comments
From Teena on Wed, Jul 08, 2009 at 13:05:49 from 67.177.20.13

Sorry about the soreness and tightness. But how cool to see so many runners. I can only imagine what all those runners think when they see you. Probably something like, "Man that guy is fast!!"

From Teena on Wed, Jul 08, 2009 at 13:06:14 from 67.177.20.13

Oh yeah, and they are probably thinking this, "Man, that guy should be in a calendar!!!" :)

Have a great day Andy!

From Kathie on Wed, Jul 08, 2009 at 13:07:48 from 207.155.176.10

Yes I have seen a lot of runners on that loop as well. I think the hills are perfect on that run not too hard but defiantly there.

From Andy on Wed, Jul 08, 2009 at 13:23:25 from 199.190.170.28

Kathie - I start down in the ghetto so I have a bit of a climb just to get to Davis.

From Huans32 on Wed, Jul 08, 2009 at 14:37:33 from 138.64.2.76

Andy are you taking any kind of vitamins or suppliments?? My wife has been giving me vitamins and some fish oil stuff. And a few other things and it has seemed to help with my joints. And I think doing some strength training has really helped me out too.

From Andy on Wed, Jul 08, 2009 at 14:55:12 from 159.212.71.69

Mark - My ankles were just sore today from taxing them yesterday. I don't think that it is anything chronic. Just part of getting back into shape.

From Smooth on Wed, Jul 08, 2009 at 17:08:40 from 71.36.81.5

GOOD JOB running hills. You're so good at assessing your running parts.

From Huans32 on Wed, Jul 08, 2009 at 18:27:55 from 138.64.2.76

Good to hear. Have you decided on a half yet??

Slow milesFast milesTotal Distance
5.000.005.00

Nice and easy recovery run.  My legs were a little stiff to start but loosened up and the run felt really good.

Adrenaline 2009 2 Miles: 5.00
Comments
From Kathie on Thu, Jul 09, 2009 at 12:05:31 from 207.155.176.10

I am starting to crave the recovery runs. Having the run feel "really good" has to be a good sign.

From Andy on Thu, Jul 09, 2009 at 12:13:01 from 199.190.170.24

I think that is where I went wrong the first of this year. I was running the same number of miles every day at the same pace. Now I am doing a better job of following the hard/easy principle and it feels so much better. Are you going to the get together on Saturday?

From Kathie on Thu, Jul 09, 2009 at 16:32:23 from 207.155.176.10

Yes I will be there but I am not sure about the rest of my family. I don't think I will go on the group run in the morning though...I really don't think a trail run will help in my training right now.

From Smooth on Thu, Jul 09, 2009 at 20:49:16 from 71.36.86.86

Easy recovery runs are SO NICE!!!

Slow milesFast milesTotal Distance
8.300.008.30

First 3 miles were a little uncomfortable but then everything felt really good.  The form was loose and in control.  I was a little surprised how good things felt considering how the run started.  Last 5 miles were 7:00/mile after starting out at close to 8:00/mile.

Adrenaline 2009 2 Miles: 8.30
Comments
From Shimelle on Fri, Jul 10, 2009 at 10:37:50 from 75.162.116.13

Great job Andy!

From Huans32 on Fri, Jul 10, 2009 at 10:54:21 from 138.64.2.76

Excellent job. That is a good run. Glad to hear your feeling better on it.

From Kathie on Fri, Jul 10, 2009 at 12:56:20 from 207.155.176.10

Nice run Andy.

From Cal on Fri, Jul 10, 2009 at 13:19:13 from 66.133.117.3

good running Andy.

From Teena on Fri, Jul 10, 2009 at 13:19:50 from 67.177.20.13

You and Kathie must be on the same wave length today!!!

Nice job!!

Any soccer games coming up?

From Andy on Fri, Jul 10, 2009 at 13:21:51 from 199.190.170.29

Teena - Nothing in the near future but I am working on it.

From Teena on Fri, Jul 10, 2009 at 13:29:03 from 67.177.20.13

You're awesome!!! :)

From Rhett on Fri, Jul 10, 2009 at 16:56:57 from 216.67.211.71

Nice run Andy. I'm jealous.

From Andy on Fri, Jul 10, 2009 at 16:57:54 from 199.190.170.29

Rhett - You'll be there in no time.

From Smooth on Fri, Jul 10, 2009 at 17:07:15 from 71.32.236.21

Good thing it wasn't a 5K race. :) Glad for the "happy ending".

Slow milesFast milesTotal Distance
10.200.0010.20

Absolutely terrible run today.  The club was going to do some trail running today so I got there a little early and did 4 miles before the start.  I was having a really hard time breathing will going uphill.  Near the turnaround the trail kind of disappeared and I ended up in running through some brush.  I started to get really worried about snakes.  Running downhill was a lot better and I thought I just needed to warm up.  Started with the club and I was struggling again.  I'm not sure what the problem was.  I struggled through the run and didn't have a whole lot of fun.  Maybe I just needed to get through the first trail run and my body will be more used to it next week.

Adrenaline 2009 2 Miles: 10.20
Comments
From Kathie on Sat, Jul 11, 2009 at 13:35:14 from 207.155.176.10

This is why I am planing to not run with the group this month. Trail running can be fun and has its place but not while you are training for your goal road race...my two cents any way.

From Kathie on Sat, Jul 11, 2009 at 13:35:52 from 207.155.176.10

Oh are you going to be there tonight? Are you bringing any "soccer players"?

From Andy on Sat, Jul 11, 2009 at 18:15:54 from 198.60.114.178

I agree about the trail running. I know that the trail running scares a lot of the group off. We should probably only do it once a month or have a group meet there and at the rec center.

No soccer players tonight. I seriously considered bringing one but thought better of it (to avoid the teasing).

From Teena on Sat, Jul 11, 2009 at 18:30:54 from 67.177.20.13

What's wrong with the teasing???? :)

Sorry you didn't have much fun on the trail. :(

Have a GREAT time tonight whatever you all are doing!!! :)

From Smooth on Sat, Jul 11, 2009 at 23:51:45 from 71.36.67.77

Sorry the first trail run wasn't much fun.

Hope you're having a great evening.

Slow milesFast milesTotal Distance
9.200.009.20

My legs are still beat up from the trail run on Saturday.  After warming up I felt alright but not great.  The outside of my calf has really been bothering me all weekend (not complaining just documenting).  I was concerned about it but during the run it felt like a soft tissue pain and not in the bone.  I'm going to follow Kathie's advice skip the trail runs with the group this month.  They can be fun but get in mileage on Saturdays will be more beneficial for me at this point.  I might throw in a few midweek less intense trail runs though. 

Adrenaline 2009 2 Miles: 9.20
Comments
From Kathie on Mon, Jul 13, 2009 at 10:30:41 from 207.155.176.10

It always pays to listen to me...just ask my husband!

From jeffc on Mon, Jul 13, 2009 at 11:08:52 from 167.207.128.101

LOL, Kathie your great!

From Shimelle on Mon, Jul 13, 2009 at 16:38:40 from 75.162.116.13

Are you still thinking you aren't going to run a marathon this year? Your mileage is awesome. Come on, just do it:)

From Rhett on Mon, Jul 13, 2009 at 17:13:05 from 216.67.211.71

For the record, when I mention an injury, I'm definitely complaining, not just documenting. I hope it gets better soon.

From Teena on Mon, Jul 13, 2009 at 17:33:43 from 67.177.20.13

Whether documenting or complaining ... I hope it starts feeling better!!!

(All of you make me laugh so hard.)

From Andy on Mon, Jul 13, 2009 at 20:09:43 from 198.60.114.178

Michelle - I'm really not a very strong person and very susceptible to peer pressure. I'm doing my best to resist the temptation of a marathon this year.

Slow milesFast milesTotal Distance
5.004.009.00

Three miles warm up then 4 miles at tempo pace.  My legs did not want to cooperate today.  My splits were: 6:27, 6:29, 6:30, 6:22.  First mile was a little faster than I have been running it in the past.  I thought it might end up being a good day.  The second mile was a lot of work and came in slow.  This trend continued until the last half mile when I picked up the pace which is why the split is a little faster than the others. Up to that point, I was running at 6:30 pace.  I considered running a 5th tempo mile but my legs felt very heavy and just would not move.  Cooled down with 2 easy miles.  Not the greatest run but at least the splits were relatively even.

Adrenaline 2009 2 Miles: 9.00
Comments
From Kathie on Tue, Jul 14, 2009 at 11:27:59 from 207.155.176.10

At least you were able to be consistent that is what you are famous for after all!

From Mike Warren on Tue, Jul 14, 2009 at 11:41:59 from 208.117.124.133

Sound like a good tempo to me. Are you running DesNews?

From Rhett on Tue, Jul 14, 2009 at 14:32:34 from 216.67.211.71

Very even splits. Nothing to complain about.

From Smooth on Tue, Jul 14, 2009 at 15:44:34 from 71.36.67.77

NICE tempo, consistent and steady. I'd love to have that kinda run (I'm not talking about the speed which of course is amazingly awesome), not your greatest; but an incredible tempo run in my book. GOOD JOB!!!

From Teena on Wed, Jul 15, 2009 at 00:19:35 from 67.177.20.13

Wow!!! Looks like a fantastic run to me!!! :)

From timp on Wed, Jul 15, 2009 at 13:38:53 from 136.182.2.25

nice tempo miles Andy

just curious - do you do tempos on flat or on hilly or a mix of routes?

From Andy on Wed, Jul 15, 2009 at 13:41:10 from 159.212.71.25

Timp - My tempo runs are for the most part flat. There is a very slight downgrade on a couple of the miles but not worth more than a couple of seconds.

From timp on Wed, Jul 15, 2009 at 13:44:59 from 129.188.33.25

Thanks for the reply I always kind of debate with myself about that.

Your training is looking good so far.

From Andy on Wed, Jul 15, 2009 at 14:04:41 from 159.212.71.25

If I run a hilly route, I have a harder time measuring my effort. I figure that the goal of the tempo run is to practice LT pace and it is easy for me gauge my effort on an even terrain.

From timp on Wed, Jul 15, 2009 at 14:12:46 from 136.182.2.25

good point

Slow milesFast milesTotal Distance
7.000.007.00

Today would have been my 15th wedding anniversary.  I know, I know I can't dwell on the past.  I decided to run up Mueller Park canyon to elephant rock.  I didn't want to push the pace at all because the intent of today was just to enjoy being outside.  After about 2.5 miles I was approaching 3 ladies running.  I politely asked if I could pass them and they jumped and screamed.  I really had no idea the appropriate way to announce my presence with out frightening them.  I was warned about a moose on the trail by a few mountain bikers but never saw said moose.  Coming back down I kept the pace pretty easy.  It was a great morning and glad I went up there.

Adrenaline 2009 2 Miles: 7.00
Comments
From jeffc on Wed, Jul 15, 2009 at 11:24:28 from 167.207.128.101

Glad you had a nice enjoyable run this morning. Your right, don't dwell too much on the past.

From Teena on Wed, Jul 15, 2009 at 12:20:01 from 67.177.20.13

Those ladies should thank you for elevating their heart rates!! :)

15 years, huh? I bet you would do it all over again in order to get those cute kids of yours!!! :)

Stay positive today Andy!!! Notice and compliment 15 women ... (women LOVE that).

Seriously, have a GREAT day!!!

From Kathie on Wed, Jul 15, 2009 at 14:06:06 from 207.155.176.10

Great run Andy I love that run!

I am sure the women were just so surprised to see such a stud behind them!

From Teena on Wed, Jul 15, 2009 at 17:55:09 from 67.177.20.13

Amen!!!

Slow milesFast milesTotal Distance
7.000.007.00

I was feeling pretty "icky" this morning (can't think of a better word to describe the feeling).  Thought about skipping the run but decided since yesterday's mileage was a little low that I needed to get out today.  Was only going to run 5 but after 3 miles I was feeling better and decided to stretch it to 7.  At one point there was a runner ahead that I decided to try to catch by a certain point.  It helped to have a target so I could push myself a little.  

Adrenaline 2009 2 Miles: 7.00
Comments
From Kathie on Thu, Jul 16, 2009 at 10:40:38 from 207.155.176.10

I am glad you are feeling better. I always run better with a target in front of me, I have even been known you yell at them when the stop and walk because then it is just too easy! :)

From Teena on Thu, Jul 16, 2009 at 10:42:23 from 67.177.20.13

Glad you were able to push past the ickiness!!!

You are incredibly tough!

From jeffc on Thu, Jul 16, 2009 at 11:02:29 from 167.207.128.101

It always helps to have a target to chase. Meg was ahead of me yesterday at one point during my tempo run and I think I pushed a little too hard during that section trying to catch her.

From RivertonPaul on Thu, Jul 16, 2009 at 16:28:15 from 67.42.27.114

Nice competitive streak today.

Slow milesFast milesTotal Distance
9.000.009.00

Had to deal with uncooperative legs again today.  It took a couple of miles before they even felt slightly normal then were pretty fatigued for the rest of the run.  I haven't had a long run in a couple of weeks and I think I am having withdrawals.  

Adrenaline 2009 2 Miles: 9.00
Comments
From Smooth on Fri, Jul 17, 2009 at 15:01:27 from 70.56.100.152

Long run withdrawals? Interesting. That can be fixed easily, right? Any soccer games this weekend? :)

From timp on Fri, Jul 17, 2009 at 22:27:03 from 68.166.26.114

I know that dead leg feeling...it just means you are working hard. It'll pay off in the fall races.

Slow milesFast milesTotal Distance
16.000.0016.00

In attempt to demonstrate my lack of intelligence, I decided to run a 15 miler today without water.  The distance was just past the limit of where I need water but with the heat I definitely should have taken something.  With this in mind, I never really pushed the pace.  Kept it just under 8:00/mile most of the run.  As I was approaching my turn around I remembered there was a park just a head so I stretched out the run so I could stop for a drink at the water fountain.  It seemed to help and I was able to finish the run.  Lost 6 pounds of sweat which isn't a PR so it must not have been as bad as I thought.  

Last night, my sister in law asked that I talk her son out of running Des News next week.  He is only 16 and is not ready but you know how kids are.  He has been running 12 miles/day 3 days a week but I tried to explain to him that there is a world of difference between 12 miles and 26 miles.  I think that he is going to run the 10k now and maybe the TOU half.  I felt bad for not encouraging him but know that it would be a mistake for him to do it.  I did the right think didn't I?

Adrenaline 2009 2 Miles: 16.00
Comments
From RivertonPaul on Sat, Jul 18, 2009 at 15:45:02 from 75.169.18.3

Who needs water? :) Solid effort and glad you got some water in the end.

I concur in your advice that he should focus on the 10k. Better for him to have a positive experience.

From jeffc on Sat, Jul 18, 2009 at 16:49:28 from 24.253.105.252

I don't think a 16 year old needs to be running a marathon. They're still growing and a marathon is way too much stress on a growing body. I think the 10K and the half marathon are perfect for him.

From Teena on Sat, Jul 18, 2009 at 17:14:29 from 67.177.20.13

I can NOT believe you can run that far without any water!!!! Seriously ... that is in the crazy zone!!!!

Well ... I don't think your nephew will regret running the 10K, whereas he could have HUGE regrets running the marathon! Your SIL was wise to call in the recruits! :)

Hope you are hydrating!!! :)

From Andy on Sat, Jul 18, 2009 at 19:10:19 from 198.60.114.178

Paul - Your comment made me think of a bidet. I'm very immature.

From Smooth on Sat, Jul 18, 2009 at 19:25:38 from 71.32.239.100

Camels don't need water! 6 lbs? Is there a rule on percent of body/sweat loss?

I agree with what's been said. Besides I don't think DNews is the best marathon for first-timer regardless of age.

Slow milesFast milesTotal Distance
8.000.008.00

I just realized that I now have over 600 miles on my shoes.  No wonder my legs feel so beat up.  I have various aches and pains throughout my legs.  You would think that I would have learned my lesson the last 5 times that I have done this.  Kept the pace relatively easy (7:40/mile).  

Adrenaline 2009 2 Miles: 8.00
Comments
From RivertonPaul on Mon, Jul 20, 2009 at 10:07:34 from 67.42.27.114

Always a pain to have to worry about rotating out shoes. Looking strong.

From jeffc on Mon, Jul 20, 2009 at 11:04:44 from 24.253.105.252

Man, 600 miles is a lot of miles to put on a pair of shoes. My shoes would never make it that far. Get out there and get some new shoes. Great run and pace by the way. I would love to call 7:40 relatively easy.

From Andy on Mon, Jul 20, 2009 at 12:58:43 from 199.190.170.22

Jeff - In the past I could only get 450 out of a pair. This year I have been able to get close to 550 but definitely feel it. The fact that I made it to 600 was just because I wasn't paying attention. I have been able to feel it for the past 2 weeks but didn't realize it was the shoes.

From Smooth on Mon, Jul 20, 2009 at 16:59:58 from 71.36.84.114

What would we do if not for the shoe manager. Glad it's something you can easily fix.

Slow milesFast milesTotal Distance
4.005.009.00

Tempo Tuesday.  Warmed up with 3 easy miles then ran 5 miles at LT.  First 2 miles were a little erratic (6:30, 6:20) then settled into a pace (6:26, 6:28, 6:28).  The last 2 miles were a lot of work.  I really had to focus to maintain the pace. I felt pretty lousy as I headed out the door so I kind of expected to struggle.  It was much better than I thought so even though it was a lot of work, I am happy with the run.  Cooled down with an easy mile.

I lucked out and found a pair of Brooks Adrenaline at Sports Authority on sale for $59.  Probably should have bought a few pair.

I was on the Provo 1/2 website and it said it was closed but allowed me to register.  What are the chances that I am actually registered?  I would hate to drive out there and find out that I'm not actually signed up.

Adrenaline 2009 3 Miles: 9.00
Comments
From Smooth on Tue, Jul 21, 2009 at 10:07:47 from 71.36.84.114

It might be a little erratic for you; but it looks dang good to me! GOOD JOB! Yahooo for the new shoes! That's a bargain, go back and get some more, I would!

From Kathie on Tue, Jul 21, 2009 at 10:10:02 from 207.155.176.10

Hey great run! Can you feel the pace you are going or do you have to look at your Garmin a lot? I am always shocked at how consistent you are.

From Mike Warren on Tue, Jul 21, 2009 at 10:42:52 from 207.50.149.221

Andy, great run. Wow, pretty consistent and not feeling good. I am impressed, nice work!

From Teena on Tue, Jul 21, 2009 at 11:28:03 from 67.177.20.13

You always impress!!!

Nice find on the shoes. :)

From Andy on Tue, Jul 21, 2009 at 11:34:30 from 199.190.170.22

Kathie - It is mostly by feel. I can usually tell when I start to get lazy and need to refocus. I have gotten used to what 6:30 pace is supposed to feel like although I will glance at my Garmin every quarter to half mile.

From timp on Tue, Jul 21, 2009 at 12:51:41 from 136.182.2.26

nice tempo run, Andy

From Jeff L on Tue, Jul 21, 2009 at 18:59:56 from 158.140.1.28

I did the same thing with the Provo River 1/2. Hope we're in.

From Smooth on Tue, Jul 21, 2009 at 19:05:53 from 71.32.232.226

I don't trust Curt's website. From past experience, I checked the registration site account and it would show the race that I have registered and even a bib#. So, I'd check the registration account, not his website. Last year Teena signed up the week before and still got in. Also if you're charged the fee, you can email Curt for confirmation.

Slow milesFast milesTotal Distance
5.000.005.00

Super easy recovery run. Blah!

Adrenaline 2009 3 Miles: 5.00
Comments
From jeffc on Wed, Jul 22, 2009 at 11:08:20 from 167.207.128.101

Tell us how you really feel Andy!

From Andy on Wed, Jul 22, 2009 at 11:09:28 from 159.212.71.17

If you can't say something nice ......

From jeffc on Wed, Jul 22, 2009 at 11:32:27 from 167.207.128.101

Good point by you....can't argue with that.

From RivertonPaul on Wed, Jul 22, 2009 at 12:10:38 from 67.42.27.114

:)

From Kathie on Wed, Jul 22, 2009 at 12:27:27 from 207.155.176.10

Too funny

From Teena on Wed, Jul 22, 2009 at 23:23:03 from 67.177.20.13

(laughing)

Slow milesFast milesTotal Distance
7.000.007.00

The blah continues.  My narcolepsy kicked in last night and I couldn't keep my eyes open.  Fortunately, my girls where with their grandma last night so I didn't have to worry about being neglectful.  I felt wiped out when I woke up this morning too.  Didn't want to run but went out anyway.  I only went 7 and felt run down most of the time.  Glad I got my bad run for the month out of the way.

Almost forgot, Kathie, Teena, Smooth - I need Park City restaurant recommendations.

Adrenaline 2009 3 Miles: 7.00
Comments
From Kathie on Thu, Jul 23, 2009 at 16:11:36 from 207.155.176.10

Sorry Andy we don't eat in Park City much, my husband sent texts to a few people and this is what he got back. We have never eaten at any of these places so I can't be sure how good they are:

Oishi Sushi

Grappa

Prime Steakhouse

350 main Street Brassire

Sorry I wish I could be more helpful.

Slow milesFast milesTotal Distance
9.400.009.40

Feeling a little better today.  It took a while to get going but started to feel something resembling a spring in my step toward the end of the run.  It was a nice morning although it was a little warm.  Hopefully all of the marathoners are surviving.

Adrenaline 2009 3 Miles: 9.40
Comments
From Kathie on Fri, Jul 24, 2009 at 10:54:18 from 207.155.176.10

Yes it was very hot today and I was even inside! I am glad you are feeling "springy" today.

From Shimelle on Fri, Jul 24, 2009 at 15:08:01 from 75.162.235.57

Awww, the srping in the step is a feeling I have not felt for sometime! I can't wait for the day.

Slow milesFast milesTotal Distance
14.000.0014.00

Felt decent today.  It was overcast and every once in awhile it would rain a little which was nice.  Legs still do not feel like I want them to.  Maybe I'm expecting too much.  Running hasn't felt natural in a long time and I'm starting to think that this is how it is supposed to feel and the feeling that I am looking for does not exist.  Anyways, the run started slow and I gradually increased the pace throughout the run.  I kept the mileage low because I have a few races coming up and want to feel a little fresher going in to them.

Adrenaline 2009 3 Miles: 14.00
Comments
From timp on Sat, Jul 25, 2009 at 13:21:38 from 68.166.26.114

I'm right there with you -- Most days of the week my runs feel klunky, tight, and unnatural.

As long as you can get the good feeling during races you'll be just fine. :)

From RivertonPaul on Sat, Jul 25, 2009 at 14:32:05 from 75.169.33.125

I expect you will do great in your races.

From Smooth on Sun, Jul 26, 2009 at 20:35:29 from 71.32.239.167

Analysis paralysis? I'm sure the good feeling will come when you race. Which ones are coming up?

From Teena on Sun, Jul 26, 2009 at 22:25:47 from 67.177.20.13

I'm with Smooth --

So ... what are the races Andy??

Hope you had a great weekend.

From Andy on Sun, Jul 26, 2009 at 22:41:18 from 198.60.114.178

Salt Lake Corporate Games 5K next Saturday, Provo 1/2 the next Saturday (hopefully) then the Top of Utah 1/2 Aug 29. That takes care of August. I need to come up with a September schedule now.

From Teena on Sun, Jul 26, 2009 at 22:42:14 from 67.177.20.13

How about the Spanish Fork half???

Slow milesFast milesTotal Distance
7.000.007.00

My left hamstring and right ankle were exceptionally sore this morning.  Probably good that they were on opposite legs so the limps offset and my stride ended up being normal.  I ran at a steady effort today and I was surprised at each mile that the pace was 20 seconds/mile faster than I usually run.  It was strange because it didn't feel faster than normal. 

Adrenaline 2009 3 Miles: 7.00
Comments
From jeffc on Mon, Jul 27, 2009 at 11:15:13 from 167.207.128.101

You gotta love the days when you are faster than normal without extra effort. Had a chukle about your double limp, hope you get feeling better soon, but that hammy of yours has been off and on forever.

From Smooth on Mon, Jul 27, 2009 at 11:33:20 from 70.56.100.152

Such an observant pro.!!! WAY TO PAY ATTENTION to the offset!!! :-D 20 seconds/mile faster w/o feeling faster than normal will be nice in a race. You're so fine tuned, AMAZING!

From RivertonPaul on Mon, Jul 27, 2009 at 11:58:58 from 67.42.27.114

Nice progress.

From Kathie on Mon, Jul 27, 2009 at 13:10:09 from 207.155.176.10

Nice run...maybe you run better injured...most likely you are just faster over all!

How was Park City? Did you go over the weekend?

From Teena on Mon, Jul 27, 2009 at 23:53:35 from 67.177.20.13

Faster with soreness, huh??

Could this have anything to do with any up and coming soccer games?? :)

Slow milesFast milesTotal Distance
6.003.009.00

Warmed up with 3 miles then ran 3X1 mile repeats at 5k pace with 1/4 mile jog in between.  Target pace was 6:00/mile.  First mile felt good and came in at 5:58 with my HR at 163.  Second mile was slightly aided but was still a little more work (5:55 with HR at 172).  The last mile was REALLY, REALLY, REALLY bad.  I had a real hard time holding the pace and it was killing me.  At one point my heart rate was 182 which is close to my max.  It was odd that this mile was so hard considering the first 2 didn't feel that bad.  Finished it in 6:06 with an average HR of 175.  Pretty surprised that the pace was that fast.  It felt very slow.  Cooled down with 2.5 more of super slow miles.

Adrenaline 2009 3 Miles: 9.00
Comments
From jeffc on Tue, Jul 28, 2009 at 11:22:24 from 167.207.128.101

Great workout Andy! Those are some fast miles. I have that exact same workout waiting for me in the morning except it won't be nearly as fast.

From Shimelle on Tue, Jul 28, 2009 at 11:41:03 from 75.162.225.27

I love 1 mile repeats. The shorter intervals kill me cuz I am not great with sprinting. I need to do that workout soon.

From Cal on Tue, Jul 28, 2009 at 11:42:52 from 66.133.117.3

nice running Andy.

From timp on Tue, Jul 28, 2009 at 13:15:48 from 82.195.186.142

good job Andy

From RivertonPaul on Tue, Jul 28, 2009 at 14:59:47 from 67.42.27.114

I need to do some speed work. Very inspiring.

From Teena on Tue, Jul 28, 2009 at 15:35:01 from 67.177.20.13

You are so killer fast!!!

I was thinking about your fast paces the last couple of days ... I am certain that if it is not an upcoming soccer game then it must definitely be the chocolate covered cinnamon bears!!! Stick with them!!!

Seriously, so killer fast!

From Andy on Tue, Jul 28, 2009 at 16:04:49 from 159.212.71.199

Teena - Doing the "soccer game" thing the second time around is so much harder. There are so many more variables thrown in the mix. Sometimes it feels like it is more work than it is worth.

From Smooth on Tue, Jul 28, 2009 at 16:24:23 from 71.36.85.214

VERY AWESOME mile repeats. You are so stinkin' FAST!!! I think the "soccer game" is SO WORTH it! The variables do complicate things a little. When you find "what" completes you, it is worth fighting for! You're a go-getter; so yah, stick with it!

From RivertonPaul on Tue, Jul 28, 2009 at 16:36:09 from 67.42.27.114

I am/was a soccer player. :)

From Cal on Tue, Jul 28, 2009 at 16:37:20 from 66.133.117.3

I think you play for the wrong team Paul.

From Rhett on Tue, Jul 28, 2009 at 17:33:03 from 74.36.34.147

Andy, great repeats.

Paul, another reason why I like you so much. I am/was a soccer player. I played for the Y in 89/90 and 92/93 then decided I better get on with my life and focused on school for the last 2 years.

From Kathie on Tue, Jul 28, 2009 at 19:01:29 from 207.155.176.10

Nice run Andy.

Rhett - we are totally NOT talking about soccer! You both play for the wrong team!

From jeffc on Tue, Jul 28, 2009 at 19:18:18 from 167.207.128.101

Sure a lot of codes and secret combinations in this discussion....Paul and Rhett, I'm lost too....never had/heard of chocolate covered cinny bears either....hmmmmm...

From Andy on Tue, Jul 28, 2009 at 19:20:19 from 198.60.114.178

Chocolate covered cinnamon bears are just that. They are just about the best thing ever invented. The ones from the Nutty Guys are the best.

Slow milesFast milesTotal Distance
5.000.005.00

Easy recovery run.  Other than a little soreness in my legs, I felt really good.

Adrenaline 2009 3 Miles: 5.00
Comments
From jeffc on Wed, Jul 29, 2009 at 11:07:30 from 167.207.128.101

Well it's better than last weeks "blaugh" at least!

From RivertonPaul on Wed, Jul 29, 2009 at 11:11:22 from 67.42.27.114

Nice consistency. Next time you refer to soccer, I'll just remind myself that I'm a man:

http://farm4.static.flickr.com/3123/2632197055_c29e38c873.jpg?v=0

From Mike Warren on Wed, Jul 29, 2009 at 13:56:00 from 207.50.149.221

Smart run. Your training is looking good.

From Smooth on Wed, Jul 29, 2009 at 18:54:42 from 71.36.81.143

EZ recovery runs are SO GOOD for ya!!!

Slow milesFast milesTotal Distance
8.000.008.00

Felt good this morning.  First 3 miles were at 8:00/mile then I picked up the pace to 7:25/mile for the rest of the run.  The pace felt really good and in control.  Just like a GA run should feel.

Adrenaline 2009 3 Miles: 8.00
Comments
From jeffc on Thu, Jul 30, 2009 at 11:04:25 from 167.207.128.101

Glad you are feeling good, gotta love it!

From Smooth on Thu, Jul 30, 2009 at 12:28:10 from 71.32.233.46

AWESOME 8 mile GA run!!! Your training for the half is looking good!

From RivertonPaul on Thu, Jul 30, 2009 at 13:06:26 from 67.42.27.114

Nice job, I still have to get in my workout today.

From MarcE on Thu, Jul 30, 2009 at 20:01:45 from 24.155.140.8

Excellent GA run!!!! Hey, what's a GA run?

From timp on Thu, Jul 30, 2009 at 21:59:57 from 129.188.33.27

I hate to do this, but I'm going to have to ask. What in the world is a GA run? general aerobic? My google search came up blank...

From Andy on Thu, Jul 30, 2009 at 22:31:04 from 198.60.114.178

GA=General Aerobic. I think most people refer to them as junk miles but I don't believe in junk miles.

From Teena on Thu, Jul 30, 2009 at 22:40:06 from 67.177.20.13

Very nice Andy ... GA, huh??? Cool!! I'll have to use that one!

How's the chocolate covered cinnamon bears???

(Mine are almost gone.)

From RivertonPaul on Thu, Jul 30, 2009 at 23:05:00 from 75.169.33.207

Come on Andy, GA is general authority run -- we know now the real reason why you aren't running SGM, you will be at conference.

Slow milesFast milesTotal Distance
10.000.0010.00

I took it easy today because I am running a 5K tomorrow and don't want to be too sore.  The pace was slow until the last few miles where I picked it up a little.  Aside for some mild soreness in my legs, I felt good.  I may have to run a few easy miles tonight depending on how the day goes.

Adrenaline 2009 4 Miles: 10.00
Comments
From Teena on Fri, Jul 31, 2009 at 10:43:18 from 67.177.20.13

I think Smooth thought you were running Provo River. Is that tomorrow as well? I am so not organized this year!!

Glad you felt good!

Good luck tomorrow!!! :)

From Andy on Fri, Jul 31, 2009 at 11:34:45 from 159.212.71.200

Provo river is next week. I signed up for it (and paid) but then got an email saying that it was full. So, I'm not running it now and will hopefully get my money back but think that is highly unlikely.

From Teena on Fri, Jul 31, 2009 at 11:42:21 from 67.177.20.13

THAT STINKS!!!!

From Andy on Fri, Jul 31, 2009 at 12:35:30 from 159.212.71.200

Apparently instead of going through the hassle of issuing a refund if you ask, they just let you in the Provo 1/2. I just got an email with my bib # so I guess I am running it after all.

From Teena on Fri, Jul 31, 2009 at 13:09:42 from 67.177.20.13

VERY COOL!!!

From Teena on Fri, Jul 31, 2009 at 14:34:18 from 67.177.20.13

P.S.

Don't forget to mow the lawn!!!

From RivertonPaul on Fri, Jul 31, 2009 at 18:25:15 from 67.42.27.114

Hey Andy, I'm thinking you should make Teena's month and just mow.

From Teena on Fri, Jul 31, 2009 at 18:55:29 from 67.177.20.13

That is an excellent idea Paul!!

Although I don't want this out of pity ... maybe I will run tonight to be on the safe side.

How's your lawn Andy?

From Andy on Fri, Jul 31, 2009 at 19:21:13 from 199.190.170.28

Paul - I will not conceded anything or skip a run just so Teena can beat me. My legs are too tired to run tonight so the lawn is getting mowed. Teena earned this victory fair and square. I don't mind losing because it means that her training is going incredibly well and her body is holding up to the increased mileage.

From Rhett on Fri, Jul 31, 2009 at 23:47:39 from 74.32.223.209

Good luck tomorrow Andy. I'll be anxiously awaiting your report.

Race: Corporate Games 5K (3.1 Miles) 00:19:34, Place overall: 3
Slow milesFast milesTotal Distance
2.003.105.10

I ended up being the captain for the Salt Lake County corporate games 5K for my company again.  We had a better team this year but two of the guys bailed on me at the last minute.  I was pretty sure we wouldn't do well as a team so I just wanted to improve on last year's performance.  The race is at the Cottonwood complex and is 3 laps around the park.  There are 7 short hills and the race is run completely on grass.  I haven't done a very good job of mixing up my running surfaces and struggle whenever I run on something other than pavement.  The field looked smaller this year but there were 2 guys that I was pretty sure were going to kill the course.  The gun went off and I felt like I was stuck in the mud.  It was really hard to get going.  I quickly remembered that I felt the same thing last year when the race started.  I typically attack the uphills too hard so I made the conscious effort of taking the hills a little easier during this race.  At the top of the first hill, I was in 5th place and was passed by 3 more people shortly there after.  The 2 fast dudes were pretty much gone and the rest of us were stretched out over about 15 yards.  I realized that we were running really slow so at the top of the second hill I pushed the pace a little and moved by all of them and settled into 3rd place.  There was a lady that was hanging about 15 yards behind me for most of the race.  During the second lap, I really wasn't pushing the pace at all and it felt more like tempo pace than 5k pace.  I didn't have the desire to push it to the next level.  There was no way of me catching 2nd place and I was maintaining my lead on 4th.  I decided to just hold this pace and hoped that the fear of being chicked would be enough for me to push the pace if I needed to.  During the last lap, I started to hear the breathing of the girl behind me (I would make a joke about the heavy breathing of the hot chick but that would be inappropriate).  I now had to make the decision if I wanted to push the pace or let her pass me.  At the top of the last hill, I decided to stretch out my legs and push the pace.  Really stretched it out going down the last hill and kept pushing during the last 0.2 miles.  Finished in 19:34 which is 6 seconds faster than last year and a much better finish.  I was hoping for something closer to 19:00 but at least it is a course PR.  Certainly not a blazing time but it is good for me for this course.  First place was 16:49 and second was 17:42.  My lack of racing seems to be my biggest problem.  The fitness isn't too far off but finding the desire to run at the next level of pain is not there.

Saucony Grid A2 Miles: 5.10
Comments
From RivertonPaul on Sat, Aug 01, 2009 at 12:48:49 from 75.169.33.207

Way to go Andy.

From Rhett on Sat, Aug 01, 2009 at 13:36:05 from 74.36.34.147

Congrats Andy. 3rd place great! Glad you kept from being chicked.

From Rhett on Sat, Aug 01, 2009 at 13:36:19 from 74.36.34.147

Oh, how did your team do?

From Andy on Sat, Aug 01, 2009 at 13:52:47 from 198.60.114.178

One of our "runners" took last place so we really didn't have much of a chance.

From timp on Sat, Aug 01, 2009 at 14:52:09 from 68.166.26.238

Good job on 3rd place, Andy! It sounds like a tough course.

From Kathie on Sat, Aug 01, 2009 at 14:54:04 from 207.155.176.10

Andy nice run I can't imagine a girl that can run as fast as you...way to keep it up and not get chicked.

Going to the next level of pain is always hard...not that I have ever made it.

From Jon on Sat, Aug 01, 2009 at 15:49:36 from 75.169.139.126

Nice job, Andy! 3rd place sounds darn good.

From jeffc on Sat, Aug 01, 2009 at 16:27:35 from 24.253.105.252

Great job Andy! Make all the remarks you want about the hot chick breathing heavy, your entitled! Of course Sasha may kick you off the blog. Congratulations on a course PR!

I don't know that I have ever gone to the next level of pain, but I know I'm not looking forward to the pain of a marathon coming up in the near future. It takes a lot more will power than I've got.

From Teena on Sat, Aug 01, 2009 at 22:26:07 from 67.177.20.13

You are so so so fast!!! Nice PR ... but you should have slowed down to at least find out if the hot chick was single!!! C'mon now ... what were you thinking???

Seriously ... a huge congrats!!! You are amazing!

From Smooth on Sun, Aug 02, 2009 at 11:46:36 from 71.32.238.231

GREAT race, Andy! WAY TO NOT get chicked! CONGRATS on a course PR!!!

Next level of pain?!!! I'm intrigued. :-)

From MarcE on Sun, Aug 02, 2009 at 22:45:28 from 24.155.140.8

Excellent race and report, and congrats on NOT BEING CHICKED!!! (I could say something about the view probably being better from 4th place, but that might be inappropriate.. :-)

Great job!

Slow milesFast milesTotal Distance
10.400.0010.40

Ran the Davis Blvd loop.  My legs are a little sore from the 5k on Saturday (especially my right calf and foot).

Adrenaline 2009 3 Miles: 10.40
Comments
From Kathie on Mon, Aug 03, 2009 at 10:48:17 from 207.155.176.10

There have been a ton of people on that loop lately. I must have passed 25 runners/walkers today.

From jeffc on Mon, Aug 03, 2009 at 11:12:02 from 167.207.128.101

I wonder if the soreness is due to running on the grass? Probably working new muscles trying to push through the deep stuff. Great mileage today.

From Cal on Mon, Aug 03, 2009 at 11:17:31 from 66.133.117.3

Nice run Andy. Pretty good distance on sore legs.

From RivertonPaul on Mon, Aug 03, 2009 at 11:25:37 from 67.42.27.114

Nice job, as usual.

From Smooth on Mon, Aug 03, 2009 at 12:10:43 from 71.32.234.135

That's a lot of miles on sore legs and AFTER an awesome grassy PR race. GOOD LUCK at Provo River 1/2.

From Teena on Mon, Aug 03, 2009 at 23:58:51 from 67.177.20.13

Nice mileage!

Hope you babied that calf and foot today! :)

Slow milesFast milesTotal Distance
5.003.008.00

Started with 3 easy miles that weren't all that easy.  My legs are very sore today.  I wanted to get in a few miles at 1/2 marathon pace (6:40/mile) but with the sore legs I wasn't sure if that was going to happen.  Started out and my legs felt surprisingly good and came in at 6:35.  Followed it with a 6:30 (slightly aided) and another 6:35.  The pace felt good and I really didn't feel like I was pushing too hard although my heart rate gradually increased throughout the run.  Finished with 2 more easy miles.

PM

Went to the rec center for my first stroke development class in the pool.  What an awful experience.  We started with a kick board and I couldn't move.  I'm not exaggerating at all.  The entire class was across the pool and I was not even half way across.  I was so embarrassed.  We then got some pointers on what the freestyle stroke is supposed to look like and did a couple of laps.  It is only a 30 minute class and there are 8 people in it so there really isn't much time for instruction.  All I learned was what a terrible swimmer I am.  This is going to take some serious work.  I really want to get to the point where I can go do some laps at the pool and not be completely humiliated. 

Adrenaline 2009 4 Miles: 8.00
Comments
From timp on Tue, Aug 04, 2009 at 10:23:03 from 129.188.33.26

Solid run, Andy

From Jeff L on Tue, Aug 04, 2009 at 10:33:43 from 158.140.1.28

Nice prep. for the race this Saturday. Good luck with it, and if we are both shooting for around 1:25 maybe I will run into you.

From Cal on Tue, Aug 04, 2009 at 10:38:53 from 66.133.117.3

Nice running Andy. Looks like you should do great at the 1/2.

From RivertonPaul on Tue, Aug 04, 2009 at 11:04:26 from 67.42.27.114

Nice job and nice progress.

From jeffc on Tue, Aug 04, 2009 at 11:16:29 from 167.207.128.101

Great run Andy!

From Kathie on Tue, Aug 04, 2009 at 12:19:18 from 207.155.176.10

Nice run! it is always good when race pace feels surprisingly good.

From Teena on Tue, Aug 04, 2009 at 13:05:18 from 67.177.20.13

Andy ... help me! I do not know how to run the mileage I have been running appropriately. Should I be taking easy weeks every now and then? I am feeling some tightness and don't want to overdo anything.

Killer run!! I'm always amazed when you can pull off those fast miles when you are feeling sore.

Amazing!

From Andy on Tue, Aug 04, 2009 at 13:12:57 from 199.190.170.21

Teena - Every 4th week should be a cut back week where your mileage is about 15% lower (7-10 miles). You need to be extra careful and probably a little more conservative since you are still coming back from your injury. If you are hurting, error on the side of caution.

BTW - I have my first swimming lesson tonight. Wish me luck.

From Teena on Tue, Aug 04, 2009 at 13:16:40 from 67.177.20.13

AWESOME AWESOME AWESOME!!!

Good luck ... and take good notes so that you can pass on the info!! Seriously!! I pay in chocolate covered cinnamon bears! :)

From Rhett on Tue, Aug 04, 2009 at 17:40:51 from 74.36.34.147

Good luck swimming Andy. That is awsome. Are they going to video you so they can show you what your are doing wrong?

Great tempo run today.

From Smooth on Tue, Aug 04, 2009 at 22:24:43 from 71.32.234.135

AWESOME tempo run! Love it when goal pace becomes easy. Have fun swimming.

From Smooth on Tue, Aug 04, 2009 at 23:39:22 from 71.32.234.135

First class is probably the hardest. Keep practicing. You have what it takes to excel!

From DonGardinero on Tue, Aug 04, 2009 at 23:45:00 from 152.216.7.5

I'm excited to hear about your swimming lesson. I'm going to learn very soon.

From Teena on Wed, Aug 05, 2009 at 01:37:11 from 67.177.20.13

You should have seen me the first time I tried to swim. Seriously ... so not pretty!!! I really hated it for a couple of months but I was determined to get it ... still not a great swimmer, but MUCH better than I used to be.

Don't be discouraged. Keep at it!! I am so impressed that you signed up for lessons. SO COOL!!!

Slow milesFast milesTotal Distance
5.000.005.00

Super tired and sore legs this morning.  Kept the pace super easy - no watch, no HR monitor just running.  I'm still struggling with the humiliation from last night's swim class.

Adrenaline 2009 3 Miles: 5.00
Comments
From Huans32 on Wed, Aug 05, 2009 at 12:22:24 from 138.64.2.76

Sorry to hear your swimming experience wasnt any better then mine. Phelps makes it look so easy. Great job getting in a recovery run today.

From Kathie on Wed, Aug 05, 2009 at 12:44:15 from 207.155.176.10

I am sure your swim was not as bad as you think. Remember Teena said to give it a month before you decide if you like it or not.

From Andy on Wed, Aug 05, 2009 at 12:57:20 from 199.190.170.22

I'm sure it will get better. I will give it some time and allow myself to get better. I know better than to go against Teena's advice.

From RivertonPaul on Wed, Aug 05, 2009 at 14:31:55 from 67.42.27.114

I'm still impressed with the swim.

From Teena on Wed, Aug 05, 2009 at 16:12:35 from 67.177.20.13

Andy Andy Andy --

You know that I think you are incredible!! Keep up with the lessons ... seriously, your body will thank you for it later.

From Smooth on Wed, Aug 05, 2009 at 16:19:30 from 71.36.75.185

You're gonna be one of those "strut around kick major trash in the pool" dude. Weren't you the beach going gun showing stud in San Diego? I'm certain you are!!!

From Rhett on Wed, Aug 05, 2009 at 20:03:10 from 74.36.34.147

Andy, all that running has made you legs solid as a rock. Muscle is more dense than water so it sinks, therefore you do too. I'm sure as you pick up the proper technique you will be gliding across the pool. Good for you for trying something new.

Slow milesFast milesTotal Distance
7.100.007.10

My legs are still tired and sore.  Decided to take it easy today and tomorrow in hopes that my legs will feel a little more fresh on Saturday.  As I was running on an overpass I noticed some pages from a magazine scattered across the sidewalk.  Yes, that kind of magazine.  I picked up the pages and found a dumpster to dispose of them.  This is actually the second time that this has happened while I was running.  

Adrenaline 2009 4 Miles: 7.10
Comments
From Smooth on Thu, Aug 06, 2009 at 14:53:13 from 71.35.208.93

Great active recovery run! Hope the soreness go away fast so you will have fresh legs on Saturday's race! GOOD LUCK!

So sad to come across "filthy" trash and not just once!

From Kathie on Thu, Aug 06, 2009 at 15:48:57 from 207.155.176.10

Thank You for cleaning up the filth!

I am sure you will be super fresh on Saturday. Do you have a goal for this race?

From Andy on Thu, Aug 06, 2009 at 15:54:18 from 199.190.170.22

Kathie - I don't have a specific goal. I should come in around 1:25-1:27. I'm really interested to see what kind of shape I am in. My 5K's have been alright but you can fake those.

From Rhett on Thu, Aug 06, 2009 at 17:03:01 from 74.36.34.147

So when is your next swim lesson. I'm glad you stumbled across the "trash" and disposed of it properly instead of some 10 year old boy finding it.

From RivertonPaul on Thu, Aug 06, 2009 at 18:08:06 from 67.42.27.114

Done your good turn daily.

From Teena on Thu, Aug 06, 2009 at 22:58:32 from 67.177.20.13

Nice job Andy!!

Am getting very excited to read your race report on Saturday!!

So ... when is the next lesson??

Slow milesFast milesTotal Distance
5.000.005.00

Perfect running weather. It was nice and cool with no wind.  Today was just a quick and easy 5 while trying to get the legs refreshed.  Had another swim class last night.  Wish that I could say that it was better than the first.  The kick board was still a problem  I just don't get it.  That should be the one thing that I can do.  After telling my girls about the class they wanted to come and watch.  I guess they  needed a good laugh.  Emma told me that she would teach me how to use the kick board.  The swimming wasn't any better but I could at least tell what I was doing wrong which I think is a step in the right direction.

Adrenaline 2009 4 Miles: 5.00
Comments
From RivertonPaul on Fri, Aug 07, 2009 at 11:55:07 from 67.42.27.114

Have a great weekend.

From Rhett on Fri, Aug 07, 2009 at 12:14:26 from 74.36.34.147

Little kids are amazing kickers. I was swimming with my son who just turned 5 last night and we were racing. He pretty much only uses his legs and I was having to swim kind of hard to keep up with him. Keep us up to date on the classes. It is an entertaining read.

From Andy on Fri, Aug 07, 2009 at 13:23:56 from 199.190.170.28

Thanks Rhett. The only reason why I post it is to keep me going back. I am so bad at it that I really don't want to keep going back but know that in the long run I will enjoy it.

From Smooth on Fri, Aug 07, 2009 at 14:37:22 from 71.36.83.20

I tried to do the kick board thing the other day...SO BAD!!!...I hardly moved...all it did was made my legs very tired. I am CERTAIN yours is much much much better than mine. At least you're taking swimming lessons...I am still debating about it, too chicken.

From DonGardinero on Fri, Aug 07, 2009 at 14:38:28 from 75.162.162.184

Well now you're making me nervous to learn how to swim.

From Andy on Fri, Aug 07, 2009 at 14:52:14 from 159.212.71.77

Dale - Don't let me scare you off. I can tell that it is something that I am going to like. I just hate being this bad at something.

From DonGardinero on Fri, Aug 07, 2009 at 15:06:04 from 75.162.162.184

Oh, I won't get scared off. I've wanted to learn all my life. My entire family is going to take lessons together, so it should be fun for all. I know what you mean about being that bad at something.

From timp on Fri, Aug 07, 2009 at 16:30:45 from 129.188.33.26

good luck on the race tomorrow

From Kathie on Fri, Aug 07, 2009 at 17:07:26 from 207.155.176.10

Good Luck tomorrow! I will be thinking of you speeding down that mountain tomorrow.

I am sure the swimming will get easier...it can't get harder right!

Race: Provo 1/2 Marathon (13.1 Miles) 01:23:30, Place overall: 17, Place in age division: 3
Slow milesFast milesTotal Distance
1.2013.1014.30

After only racing a couple of 5k’s this year, I really had no idea what kind of shape I was in for a longer race.  Going into this race, I thought that 1:25 was a reasonable goal but I had my doubts.  While I was on the bus on the way up the canyon I realized that I don’t even know what pace I would need to run to get a 1:25.  I’m always overly worried about being late to races so I ended up being on the first bus which meant a lot of waiting around.  I warmed up with a little over a mile of slow running then spent the rest of the time in the POP line.  I was shivering at the starting line which is always a good sign.  Freezing at the start means perfect racing weather.  The gun went off and after making it through the initial race congestion I settled into a comfortable pace.  The first 4 miles are major downhill and I didn’t think about the pace while I was running.  I just ran at a pace that felt right.  The splits for these miles were: 6:10, 6:13, 6:16, 6:06.  The course then flattens out for the next 2 miles.  Miles 5 and 6 were 6:29, 6:25 which is what I believe my true half marathon pace is.  Miles 7 and 8 include a good little climb and I ran these in 6:39 and 6:40.  Coming down the hill I realized that the guy I was running with was JeffL from the blog and we stayed together for most of the race.  Mile 9 came in at 6:14 and I thought I was done at that point.  My legs started to hurt and I started having a lot of self doubt.  Having Jeff there really helped keep the pace honest.  At the 10 mile mark, I expected to see something close to 7:00 and was surprised to see 6:25.  I figured that if I was this tired and still able to run at a decent pace then I just need to focus on my leg turnover and not think about anything else.  Miles 11, 12 and 13 were 6:21, 6:25, 6:20 with the final 0.1 at 5:28/mile.  I was super tired and had to keep reminding myself to relax the form but was able to maintain a good pace.  Final time was 1:23:30 which is a PR by 29 seconds.  My first PR at any distance in almost 2 years.  I finished in 17th place overall and 3rd in my age group.  I am really happy with the effort.  Even though I felt good at the finish I remember thinking during the race that I could not move my legs faster than they were going.  I hung around for awhile and watched a lot of the finishers come in because I had a “friend” that was running and I wanted to see her finish.

Almost forgot to mention that  I thought the organization was a lot better this year.  I know Curt has a bad reputation for how he runs his races but other than the usual communication issues and messy start he did a great job this year.  The atmosphere at the finish was great.

Saucony Grid A2 Miles: 13.10Adrenaline 2009 3 Miles: 1.20
Comments
From MarkP on Sat, Aug 08, 2009 at 13:35:40 from 98.202.199.48

Great race...you are in better shape than you think!

From Jeff L on Sat, Aug 08, 2009 at 13:48:47 from 97.117.27.141

I probably drove you nuts running with you, but you certainly made me push myself. It made a huge difference to run with someone. Wish I could have stuck with you through the later miles. Nice job though and congrats on the PR.

From Teena on Sat, Aug 08, 2009 at 14:00:43 from 67.177.20.13

1:23:30!!!!!!!!! Are you serious????

WOW oh WOW!!! That is so incredible! Very cool PR indeed! Glad things came together for you. You gotta love that.

So ... how did your "friend" do?

Seriously Andy. I am so happy for you! You deserve every second of that PR. So sweet!

A HUGE congrats!!!

From Burt on Sat, Aug 08, 2009 at 14:10:02 from 98.167.151.26

Great job Andy. You're coming back strong.

From josse on Sat, Aug 08, 2009 at 15:48:40 from 70.192.73.56

I know that feeling of getting a pr after years with none. Great job!!

From Brent on Sat, Aug 08, 2009 at 16:20:26 from 66.7.127.219

Andy, 500 commando points for the excellent PR. Your right, great course, often less than great organization. Did Kurt give awards this year?

Stay Kool, B of BS Rools out

From JD on Sat, Aug 08, 2009 at 16:26:31 from 166.216.128.76

Great race! Congrats on the PR.

From Bec on Sat, Aug 08, 2009 at 16:33:16 from 67.177.35.60

Great job on the PR. Fantastic effort overall.

From timp on Sat, Aug 08, 2009 at 16:48:56 from 68.166.26.108

really nice race, man. Good job

From Rhett on Sat, Aug 08, 2009 at 19:49:48 from 74.32.223.209

Very nice race Andy and I loved the report. I'll have to remember to just concentrate on turnover when I think I'm going to die in my next race. Congrats on the AG place. Did you get any hardware?

From Andy on Sat, Aug 08, 2009 at 21:51:59 from 198.60.114.178

Rhett - No hardware but I got a little poster for finishing top 25. I forgot to mention that I tried the pop tart thing this morning and it worked like a charm. See what you started.

From Cody on Sat, Aug 08, 2009 at 21:56:56 from 67.161.250.22

Nice Job Andy! A PR to boot!

From RivertonPaul on Sat, Aug 08, 2009 at 23:23:47 from 75.169.7.229

Way to go on the PR.

From Teena on Sun, Aug 09, 2009 at 00:08:13 from 67.177.20.13

PopTarts??? Okay ... what is it with PopTarts??

From Smooth on Sun, Aug 09, 2009 at 00:29:25 from 71.36.65.206

CONGRATS on such an outstanding performance today! AWESOME RACE! WAY to PR and exceed your expectation! Glad to hear Curt did a better job this year. It was perfect racing weather!

How did your friend do?

From Twinkies on Sun, Aug 09, 2009 at 10:09:52 from 67.166.71.60

Congrats on getting a PR and running an excellent race. Keep up the good work.

From Kathie on Sun, Aug 09, 2009 at 11:43:57 from 207.155.176.10

Nice race Andy Way to PR! I think your rest from racing has been good for you.

Enough about the race I want the hear more about the "friend"... come on spill the beans!

From Shimelle on Mon, Aug 10, 2009 at 10:08:15 from 75.162.253.78

Nice jog Andy! That is so awesome!

From Sasha Pachev on Mon, Aug 10, 2009 at 15:18:38 from 192.168.1.1

Congratulations on a PR!

Slow milesFast milesTotal Distance
5.000.005.00

My calves are absolutely fried.  I wore my racing flats on Saturday and I think that my legs are more sore than usual because they do not provide as much support.  It hurts to walk but they really don't bother me while running.  I'm just going to take it easy until the soreness subsides.

Adrenaline 2009 4 Miles: 5.00
Comments
From Cal on Mon, Aug 10, 2009 at 10:37:31 from 66.133.117.3

You had a nice race on Saturday. It's like a badge of honor to to have sore legs after that.

From RivertonPaul on Mon, Aug 10, 2009 at 10:50:27 from 67.42.27.114

Seems I always feel soreness most in my calves.

From timp on Mon, Aug 10, 2009 at 11:28:54 from 129.188.33.26

if it hurts to walk but not run, you'll just have to run everywhere you go today

From Kathie on Mon, Aug 10, 2009 at 11:30:15 from 207.155.176.10

Nice run I am sure you will feel better soon.

From Teena on Mon, Aug 10, 2009 at 12:30:59 from 67.177.20.13

You had a killer race Saturday!!! Yeah, you're sore a bit ... but you are Andy ... it won't keep you down!!! :)

From Rhett on Mon, Aug 10, 2009 at 12:45:13 from 74.41.249.102

I used to have that problem with my racing flats (sore calfs that is) until I started doing 1 run a week in them. It solved the problem, but who knows, maybe that is how I hurt my foot. Nice run this morning.

From Teena on Mon, Aug 10, 2009 at 13:20:18 from 67.177.20.13

So ... no one ever told me ... what was/is the deal with Pop Tarts???

From Andy on Mon, Aug 10, 2009 at 15:46:23 from 159.212.71.25

Teena - Pop Tarts are Rhett's pre-race fuel strategy. I went to the pantry before the race and that was all that was in there so I gave them a shot.

Slow milesFast milesTotal Distance
7.000.007.00

Still pretty sore but a little better than yesterday.  It is amazing running weather. Great morning to be out.

Adrenaline 2009 3 Miles: 7.00
Comments
From Cal on Tue, Aug 11, 2009 at 10:24:08 from 66.133.117.3

mornings don't get much better than this for running do they?

From RivertonPaul on Tue, Aug 11, 2009 at 10:27:18 from 67.42.27.114

Nice run Andy.

From Kathie on Tue, Aug 11, 2009 at 11:05:53 from 207.155.176.10

The weather was great today...I hope it is this good on Saturday.

From Teena on Tue, Aug 11, 2009 at 12:55:20 from 67.177.20.13

Amen to all of the above.

(Did I miss the info on the "friend?" Help me out here Kathie!)

From Smooth on Tue, Aug 11, 2009 at 16:38:41 from 71.35.210.115

Nice and tidy 7 miler on a perfect morning! GOOD recovery run!

From Rhett on Tue, Aug 11, 2009 at 18:56:08 from 74.32.218.69

Glad you're recovering quickly.

From Kathie on Tue, Aug 11, 2009 at 19:13:30 from 207.155.176.10

Teena - Andy just said in his race report that after the race he waited for a "friend" to finish and then left it at that...I thought you must have missed it when you didn't give him a hard time about it.

We want more info Andy.

Slow milesFast milesTotal Distance
4.000.004.00

Emma has a dentist appointment this morning so there was only time for a few miles.  My right ankle is pretty sore but everything else feels pretty good.  Last night's swimming lesson was much better.  One thing that has helped me is to understand the pacing a little better.  My initial tendency was to go all out.  Slowing it down a little and focusing on the form and breathing made things a lot easier.

Adrenaline 2009 4 Miles: 4.00
Comments
From RivertonPaul on Wed, Aug 12, 2009 at 12:02:56 from 67.42.27.114

Such a good guy. Way to go.

From Teena on Wed, Aug 12, 2009 at 14:43:08 from 67.177.20.13

Very cool Andy!! When I swim I have to go really slow and just relax. Can't wait for you to share all the tips you are learning.

Baby that ankle. :)

From Smooth on Wed, Aug 12, 2009 at 15:15:05 from 71.36.86.177

Glad you're enjoying the swimming lesson! Take care of that ankle.

From Kathie on Wed, Aug 12, 2009 at 15:30:36 from 207.155.176.10

Alright! I am happy to hear the swimming is going better!

From Rhett on Wed, Aug 12, 2009 at 16:45:59 from 74.32.218.69

Glad to hear swimming is getting easier. Maybe there is the hope for the rest of us.

Slow milesFast milesTotal Distance
7.000.007.00

I ate way too much sugar yesterday and I was definitely feeling it today.  I felt like absolute garbage this morning.  Since this is a recovery week from me, I decided to run without a watch all week (except for Saturday).  The pace felt a lot faster today than it has all week but I can not say for sure that it was.  At least it felt better.  My right ankle is still pretty sore but after 3 miles it doesn't bother me at all.

Adrenaline 2009 3 Miles: 7.00
Comments
From Rhett on Thu, Aug 13, 2009 at 12:48:04 from 74.32.218.69

Sounds like your about 100% recovered from you fast 1/2.

From Smooth on Thu, Aug 13, 2009 at 21:21:14 from 71.36.84.38

Funny how junky sugar food made us feel garbage. Guess I have to remind myself that I'm NOT a garbage disposal next time I'm tempted.

NICE recovery run and glad that the ankle feels fine once you get going.

Slow milesFast milesTotal Distance
8.000.008.00

My legs are very sore today.  Tried to stay at a comfortable pace but felt clunky for much of the run. Last night's swimming lesson was much better.  I actually figured out the kick board and was able to go to the other end of the pool and back.  I struggled a little with the freestyle but understand what I am doing wrong (forgot to breathe, going too fast).  I think that I can actually go to the pool and do laps now.  

Adrenaline 2009 4 Miles: 8.00
Comments
From Jeff L on Fri, Aug 14, 2009 at 10:42:40 from 69.88.66.34

Are you running Hobble Creek 1/2?

From RivertonPaul on Fri, Aug 14, 2009 at 11:30:32 from 67.42.27.114

Turning into a merman.

From Andy on Fri, Aug 14, 2009 at 12:12:31 from 199.190.170.21

I'm not running Hobble Creek. I am doing the TOU 1/2 at the end of the month instead.

From Rhett on Fri, Aug 14, 2009 at 13:14:39 from 74.32.218.69

Wow, you learning curve at the pool has been fast.

From Teena on Fri, Aug 14, 2009 at 22:18:28 from 209.105.190.155

Very cool about the swimming!!!

You rock!

Slow milesFast milesTotal Distance
15.000.0015.00

It was cold and raining and I loved it.  Ran to the Pages Lane trail head of the LPT to meet the South Davis Road Runners.  It was a small group today.  I think the storm scared a lot of people off.  Ran out 5 miles alone then turned around and headed back.  Saw Lora up ahead so I sped up to try to catch her.  She was moving and I couldn't make up any ground.  Finally after 2 miles I was able to catch up to her.  Ran the last 2 miles with her.  It is amazing how much easier it is to run when you run with somebody.  Ran back home after the club run in the pouring rain.  Today's run felt good and I really liked running in the rain.

Adrenaline 2009 3 Miles: 15.00
Comments
From timp on Sat, Aug 15, 2009 at 14:20:54 from 66.167.50.146

good run -- there isn't too much better in running than a long run in a cool rain.

From Andy on Sat, Aug 15, 2009 at 14:51:04 from 198.60.114.178

Wish I could send some of this weather your way, Tim. It was great.

From RivertonPaul on Sat, Aug 15, 2009 at 15:49:36 from 75.169.34.133

Nice job getting out in the elements.

From Kathie on Sat, Aug 15, 2009 at 23:17:04 from 207.155.176.10

Lora is fast I am glad you caught her...it is so much more fun to run with somebody

From Smooth on Sun, Aug 16, 2009 at 11:13:40 from 71.32.237.11

NICE run Andy! I like running in the rain too! And a bonus to catch another great runner to run with!

From Teena on Sun, Aug 16, 2009 at 22:42:03 from 67.177.20.13

Sounds like an INCREDIBLE run! Glad you had such a good time! :)

Slow milesFast milesTotal Distance
8.000.008.00

Still have amazing running weather.  First few miles were slow but then I was able to pick up the pace.  My right ankle is still a problem and is starting to cause issues with my right calf.  I'm hoping that it will be back to normal in a couple of days.

Adrenaline 2009 4 Miles: 8.00
Comments
From Kathie on Mon, Aug 17, 2009 at 12:27:02 from 207.155.176.10

I have been loving the weather too except for Saturday!

From Smooth on Mon, Aug 17, 2009 at 15:30:00 from 71.32.239.100

Weather has been great. Please take care of that ankle.

From Rhett on Mon, Aug 17, 2009 at 16:17:50 from 74.32.218.69

I don't rember you posting anything about twisting the ankle. Is it more of a tendonitis problem?

From Andy on Mon, Aug 17, 2009 at 16:20:25 from 159.212.71.200

Rhett - It has been sore ever since the race a last week. I'm pretty sure it is just post race soreness but is taking a little longer to go away.

Slow milesFast milesTotal Distance
5.004.009.00

Rough tempo run this morning.  I had no energy during the tempo miles.  Started with 3 easy miles where my ankle was more sore than it has been.  Ran 4 miles at LT pace.  Splits were: 6:30, 6:20, 6:27, 6:30.  Second mile felt good (obviously) but the others where really rough.  I really had to concentrate to maintain the pace and it was a lot more work than it should have been.  I guess it is just one of those days. 

Adrenaline 2009 3 Miles: 9.00
Comments
From Kathie on Tue, Aug 18, 2009 at 10:39:59 from 207.155.176.10

Wow I hope your ankle feels better soon. What is the next race you have planned?

From Andy on Tue, Aug 18, 2009 at 11:56:42 from 159.212.71.17

My next race is the Top of Utah half on Aug 29. The ankle is mostly a nuisance and the only issue is it makes my calf hurt.

From Rhett on Tue, Aug 18, 2009 at 13:41:39 from 74.32.218.69

Tough miles were you are able to maintain goal pace make you mentally tougher for race day. Nice job.

From Smooth on Tue, Aug 18, 2009 at 13:51:23 from 71.32.239.100

GREAT effort in focus with these tough tempo miles. They are so consistent!!! You're doing awesome! Not easy blocking out the calf pain caused by ankle issue. GOOD LUCK with the training next two weeks into the TOU1/2.

From RivertonPaul on Tue, Aug 18, 2009 at 15:33:34 from 67.42.27.114

Bummer about the ankle and calf. Keep at it.

From Teena on Tue, Aug 18, 2009 at 20:20:43 from 67.177.20.13

Wish I could run even one of your tempo miles!!

You are so tough! (Physically and mentally.)

From timp on Wed, Aug 19, 2009 at 10:41:37 from 129.188.33.27

Good job! I felt the same way yesterday. Isn't it funny how tempo runs often feel so much harder than a race, where the race is at a faster pace?

Slow milesFast milesTotal Distance
5.000.005.00

Quick and easy 5 mile recovery run.

Adrenaline 2009 4 Miles: 5.00
Comments
From RivertonPaul on Wed, Aug 19, 2009 at 11:20:45 from 67.42.27.114

I didn't have much in me today, either.

From Rhett on Wed, Aug 19, 2009 at 12:23:03 from 74.41.249.102

Still getting it done.

From Teena on Thu, Aug 20, 2009 at 00:49:22 from 67.177.20.13

Nice job Andy ... and yes, I am sure that your "recovery runs" are quick!!! Still drooling over your tempo miles!!!

Slow milesFast milesTotal Distance
8.000.008.00

Decided I wanted to run some hills today so I ran from home to the top of 1800 South.  I felt pretty yucky going up the hill.  There were a few times that I wanted to stop and rest a minute but pushed on.  On the way back down I pressed the pace and felt pretty good.  I focused on running smoothly to protect my ankle and I think it made it a lot easier to run fast going downhill.  

Adrenaline 2009 4 Miles: 8.00
Comments
From Smooth on Thu, Aug 20, 2009 at 13:01:27 from 70.56.101.54

GOOD JOB running SMOOTHly!!! :) When I feel yucky going uphill, I chant er pant (silently of course): "hills are our friends!" You probably just pump your wings and fly up the hill! :)

From Rhett on Thu, Aug 20, 2009 at 14:00:27 from 74.32.218.69

Nice run, but we want more swimming updates!!! Glad you felt good today.

From Andy on Thu, Aug 20, 2009 at 14:04:03 from 199.190.170.21

Swimming update - Had a class on Tuesday and I think I am to the point where I just need more time in the pool. The thing that clicked for me at this lesson was to start my breath as soon as my arm comes out of the water. I was waiting too long and didn't have enough time for a full breath. I will probably miss tonight's lesson because it is at the same time as my girl's soccer practice. I need to make a commitment to going to the pool a couple of nights a week. Just need to figure out what my schedule will accomodate.

From Teena on Thu, Aug 20, 2009 at 14:54:42 from 67.177.20.13

I bet you will really start to like the pool!!!

Okay ... I need some help with downhill running. Just can't seem to get my body to relax on the downhills. Any thoughts?

From Andy on Thu, Aug 20, 2009 at 16:42:32 from 199.190.170.21

Teena - I am absolutely the wrong person to ask about running form. The thing that I pay the most attention to is the sound that my feet make when they hit the ground. If they are slapping the ground then something is wrong and I know I need to make a correction. I focus on being as relaxed as possible, making sure that the length of my stride is behind me (no over striding), keeping good running posture (good center of gravity while bending at the ankles). You want a quick turnover which may mean shortening your stride even though it is counter intuitive.

From Kathie on Thu, Aug 20, 2009 at 18:56:50 from 207.155.176.10

Nice run Andy 1800 is really hard!

Nice to hear you are swimming better!

From Teena on Thu, Aug 20, 2009 at 19:28:24 from 67.177.20.13

Thanks for the advice Andy!! I will work on my listening skills. Stink -- does that mean I need to turn down my ipod??? :)

From Teena on Fri, Aug 21, 2009 at 10:41:11 from 67.177.20.13

Are you racing tomorrow??

From Andy on Fri, Aug 21, 2009 at 11:02:10 from 198.60.114.178

Teena - I'm not racing tomorrow. I have the TOU half next week.

I just remembered one more thing about downhill running. I try to get my foot off the ground as quick as possible. This is all part of the quick turnover but it is one thing that I think about that seems to help.

From Teena on Fri, Aug 21, 2009 at 11:52:13 from 67.177.20.13

Okay ... let me see ... quick turnover, smaller strides, don't want to sound clunky or heavy, relax, keeping the right center ... oh man ... I have a lot of work to do!!!

You are awesome!!

Slow milesFast milesTotal Distance
7.000.007.00

Yesterday's downhill run did what I thought it would.  My ankle is really problematic today.  It never warmed up and was achy the entire run.  Hoping that soaking it in Pineview today will help it.  Taking the kids boating one last hurrah before they start school.

Adrenaline 2009 3 Miles: 7.00
Comments
From Kathie on Fri, Aug 21, 2009 at 12:56:07 from 207.155.176.10

Have fun boating!

It sounds to me like your ankle is more than just after race soreness. You might want to take it easy until TOU half.

From Rhett on Fri, Aug 21, 2009 at 13:00:29 from 74.32.218.69

Have fun on the lake.

Slow milesFast milesTotal Distance
13.200.0013.20

Started off with 6 easy miles before the club run.  I wiped out pretty hard wake boarding yesterday and my shoulder is really sore.  Seemed alright during the run but I could feel it.  Trevor was there this morning which meant that I was going to get some MP miles.  We ran 7 miles at 6:57/mile.  The first few where not very comfortable but once I settled into the pace it felt really good.  The ankle is still tender but manageable.

Adrenaline 2009 3 Miles: 13.20
Comments
From Kimmy on Sat, Aug 22, 2009 at 22:21:53 from 75.169.121.183

Glad to hear the ankle is doing better. It seem like it has taken a long to to get it better. Nice run...with the 7 miles at MP pace.

From Kathie on Sun, Aug 23, 2009 at 23:10:54 from 207.155.176.10

Nice Andy I am happy to hear the ankle is feeling better. Good Luck with TOU on Saturday!

Slow milesFast milesTotal Distance
7.000.007.00

First day of school for the kids so I have to get back on schedule and start running earlier.  Ankle was a real problem this morning.  It's very sore which makes it difficult to push off effectively with my right leg.  

Adrenaline 2009 4 Miles: 7.00
Comments
From Kathie on Mon, Aug 24, 2009 at 09:42:12 from 207.155.176.10

Andy do you wear a brace? Are you icing it? It should be getting better!

From RivertonPaul on Mon, Aug 24, 2009 at 11:01:36 from 67.42.27.114

Sorry about the ankle. Seems like it is really nagging at you.

From Missee on Mon, Aug 24, 2009 at 12:01:12 from 207.108.169.215

Good luck with the ankle! Injuries are no fun!

From Andy on Mon, Aug 24, 2009 at 13:11:20 from 159.212.71.69

Kathie - I'm just waiting it out and hoping that it will eventually get better. It's not debilitating so I think it is alright to continue to run on.

From Smooth on Mon, Aug 24, 2009 at 16:19:53 from 71.36.70.24

Take care of that ankle please!

From Kimmy on Mon, Aug 24, 2009 at 23:35:22 from 75.169.127.111

have you had the ankle looked at...seems it is taking a long time to recover. I with Kathie...baby the ankle

From Teena on Tue, Aug 25, 2009 at 00:01:27 from 67.177.20.13

Yes, baby the ankle.

I was reading my Total Immersion book while I was on the elliptical today. It said that runners have some of the tightness ankles out there. That swimming is suppose to help with that. Hmmm ...

BABY IT!!!!

From Andy on Tue, Aug 25, 2009 at 00:18:53 from 198.60.114.178

I don't mean to complain so much about the ankle. It is sore and causes issues with my foot, achilles and calf but it is manageable. I just like to keep track of how it felt in case it turns into a real injury and I can see where I went wrong.

Slow milesFast milesTotal Distance
5.000.005.00

I'm going to run reduced mileage this week so that I can be ready for the TOU 1/2.  Tried to pick up the pace for 1 mile but there was no pep in my legs.  

Adrenaline 2009 3 Miles: 5.00
Comments
From RivertonPaul on Tue, Aug 25, 2009 at 10:09:06 from 67.42.27.114

The pep will be back.

From Kathie on Tue, Aug 25, 2009 at 11:56:11 from 207.155.176.10

Good luck on Saturday, I am sure the pep will be back in your legs by then

From Teena on Tue, Aug 25, 2009 at 17:43:57 from 67.177.20.13

I'm with Paul and Kathie!

You will rock it on Saturday!!! Can hardly wait. I am so tempted to drive down there just to see all of you come in.

From Rhett on Tue, Aug 25, 2009 at 19:06:27 from 74.32.212.114

Do you think you have it in you to set another PR just a few weeks after Provo? Smart thining on taking it easy this week. How's the ankle?

From fly on the Wall on Tue, Aug 25, 2009 at 19:48:28 from 168.179.215.242

Good luck at TOU 1/2 on Saturday. I just looked at Sasha's race time predictor and it says TOU is about a minute faster. Is this true? Are you shooting for another PR?

Andy, Do you know anything about the 1/2 on Legacy Parkway (it's on the highway not the trail) that is this weekend? I'd like to run it because it is close and convenient, unfortunately my wife works this Saturday and finding a sitter for early morning is a pain....

From Andy on Tue, Aug 25, 2009 at 19:56:25 from 198.60.114.178

Probably not going for a PR. We'll see what the morning brings.

Jeff - I probably know about as much about the 1/2 on Legacy as you do. I signed up for TOU before I knew about it otherwise I may have run it instead. It should be a fair course with only a few gradual ups and downs. If I weren't racing I would offer by baby sitting services. Sorry.

Slow milesFast milesTotal Distance
5.000.005.00

I was going to go 7 or 8 but as I started the run my ankle felt pretty good.  I figured the easy run yesterday allowed it to heal a little so I decided to keep the mileage down again today.  Felt pretty good during the run.  Plan is to keep it easy for the rest of the week.

Last night's swimming lesson went really well.  Still struggle with the breathing rhythm but I am getting there.  How many days per week should I swim to continue to improve?  Is 2 days per week enough?  If I can convince my girls to sit and watch me before letting them swim I can go more but I don't think they will go for that. 

Adrenaline 2009 3 Miles: 5.00
Comments
From Jason on Wed, Aug 26, 2009 at 14:53:36 from 69.117.100.164

I have been swimming 2-3 times per week and I have seen improvement with my running. I used to try and do 2-3 2-a-days for running, but when I got injured I picked up swimming. To prevent injuries I have been doing swims instead of a second run. Good Luck!

From Rhett on Wed, Aug 26, 2009 at 16:03:47 from 74.32.212.114

I don't know enough about swimming to comment, but good for you getting out there and doint it.

From Kathie on Wed, Aug 26, 2009 at 18:52:20 from 207.155.176.10

Nice Andy...you should ask Jim how many days he swims he is the best swimmer I know.

From Teena on Wed, Aug 26, 2009 at 18:59:15 from 67.177.20.13

Very smart choice on the run.

You know I have no idea what I am talking about ... but I would like to start swimming 3 times a week again. I felt awesome when I was doing that!

From Andy on Wed, Aug 26, 2009 at 19:00:56 from 198.60.114.178

Kathie - Jim's too hard core. I'm not ready for his level yet.

From Kathie on Wed, Aug 26, 2009 at 19:03:36 from 207.155.176.10

Yes he is hard core but he is also smart enough to tell you what is best for you don't you think.

From Kimmy on Wed, Aug 26, 2009 at 19:47:31 from 65.48.64.14

You know I always find a good bribery can get my daughter to do almost anything....however, it may cost you a lot :)

From timp on Wed, Aug 26, 2009 at 22:06:34 from 68.166.26.151

good job on the swimming - !

From Smooth on Wed, Aug 26, 2009 at 22:59:53 from 71.36.82.218

Smart plan and nice swimming! Good luck at TOU 1/2!

Slow milesFast milesTotal Distance
5.000.005.00

Woke up very early and couldn't go back to sleep so I was very tired during the run.  Sticking with the plan and keeping the mileage low even though it is very difficult for me to post such low mileage every day. Random thought of the day - Shakira is very strange.

Adrenaline 2009 3 Miles: 5.00
Comments
From Jeff L on Thu, Aug 27, 2009 at 11:02:25 from 69.88.66.34

Good luck on Saturday.

From Cal on Thu, Aug 27, 2009 at 11:05:30 from 66.133.117.3

That does seem random. Maybe you should elaborate...

From Smooth on Thu, Aug 27, 2009 at 11:21:47 from 71.36.82.218

Good self restrain to keep the miles low. Funny how it's not difficult for some of us to post any miles however low it might be. GOOD LUCK on Sat, Andy!!!!

From Andy on Thu, Aug 27, 2009 at 11:25:24 from 199.190.170.29

Cal - I was watching MTV (yes I realize I'm too old to watch MTV) while I was entering today's run in the blog and her new video was on. It was very strange to say the least.

From Kathie on Thu, Aug 27, 2009 at 11:44:54 from 207.155.176.10

I guess I will have to youtube the video. I have not see it yet.

I found it is smart to watch whatever my kid want to watch that way I know if is appropriate or not. I have seen a lot of strange things on MTV and my kids are not allowed to watch most of it even though they are 17 and 16.

From Rhett on Thu, Aug 27, 2009 at 14:41:42 from 74.42.169.243

Way to be strong and "post such low milage every day." :)

Slow milesFast milesTotal Distance
5.000.005.00

Adrenaline 2009 4 Miles: 5.00
Comments
From RivertonPaul on Fri, Aug 28, 2009 at 12:10:06 from 67.42.27.114

Good luck, do your fans well.

From Kathie on Fri, Aug 28, 2009 at 13:01:09 from 207.155.176.10

Wait wait I got so tired reading your long post today I had to take a break in the middle!

Really good Luck this weekend! I will be cheering for you! Are you taking any "friends" along this time?

From Andy on Fri, Aug 28, 2009 at 13:14:20 from 199.190.170.28

I was not feeling very verbose this morning. I'm not expecting much for tomorrow. Things haven't felt quite right for a couple of weeks so I'm just running for fun tomorrow. I didn't actually take anybody with me the last time. They just so happened to be running the same race. I do not believe that there will be any "friends" at this one.

From timp on Fri, Aug 28, 2009 at 13:30:31 from 129.188.33.25

good luck - maybe you'll surprise yourself tomorrow.

From Donovan on Fri, Aug 28, 2009 at 16:52:08 from 67.177.20.13

You will do AWESOME tomorrow!!! Can not wait for the detailed report ... you need to make up for today's entry!

Race: TOU 1/2 Marathon (13.1 Miles) 01:26:20
Slow milesFast milesTotal Distance
1.0013.1014.10

This should be a fairly short race report since I only raced the first 4 miles.  I’ve felt sluggish all week and cut my mileage hoping that it would get my legs feeling snappy again.  I now know that my body needs the miles.  It doesn’t like taking it easy.  Actually felt pretty good this morning on the drive to Providence.  Got to the starting line a little later than I usually do and did a quick warm up mile.  Legs felt good and I was hoping that it was a sign of things to come.  After a 20 minute delay (during which I could have taken care of business one more time) we were off.  I hit the first mile pretty hard but felt good doing it (6:02).   Second mile (6:21) was comfortable and felt really in control.  During the 3rd mile I started having negative thoughts.  The kind of thoughts that I usually don’t get until mile 9 or 10 of a half marathon.  This was not a good sign.  My ankle and calf were burning and I lost all pep in my legs.  Tried to push through it and ran miles 3 and 4 in 6:30 each.  At this point it seemed like I was getting passed a lot and I was being gapped by the group ahead of me.  Made the decision to just cruise to the finish and be happy with the PR I set 3 weeks ago.  Both miles 5 and 6 were 6:21 but I made a little stop during the 6th mile which cost me 40 seconds so it was actually 7:01.  Losing the 40 seconds really convinced me that my day was over.  Funny thing is that I have run this portion of the course 4 times (marathon 3 times and ½ marathon once) and 3 of the 4 times I have had to make a pit stop at this exact point in the course.  Had the usual rush of adrenaline after the stop and ran mile 7 in 6:07.    Now the downhill portion was over and my splits got slower.  The next 3 miles were: 6:30, 6:40, 6:37.  At the 10 mile mark I thought that I would try to press the pace for the last 5k but my legs would not respond.  It was a bad time to press the pace anyway since this is where the uphill section starts.  Miles 11 and 12 were 6:49 and 7:19 (ouch).  With 1 mile to go I debated whether or not I should try to catch the 2 guys ahead of me but had a hard time convincing my legs to do it.  They slowly came back to me and I was able to catch them both.  Mile 13 was 6:32 and the last 0.1 was at 5:30 pace.  Really had to push hard the last little bit to hold off the other runner.  Got super nauseous after crossing the finish line but was able to hold my composure (if you know what I mean).  Final time was 1:26:20 and I was super, super disappointed.  Even though there was a huge contingent of bloggers I had to rush home for my girl’s soccer game.  They got killed in their game so it was not a good day for the Browning’s.  My legs are sore but I don’t think I did any more damage to my ankle. 

Saucony Grid A2 Miles: 13.10Adrenaline 2009 4 Miles: 1.00
Comments
From RivertonPaul on Sat, Aug 29, 2009 at 15:15:50 from 75.169.26.101

Thanks for sharing so much in your blog. Sorry it wasn't your day.

From Andy on Sat, Aug 29, 2009 at 15:16:48 from 198.60.114.178

I thought it was a little TMI but went with it anyway.

From Teena on Sat, Aug 29, 2009 at 15:18:49 from 67.177.20.13

Hmmm ... well ... you are still completely AWESOME!!! (Regardless if it was or was not your day.)

From RivertonPaul on Sat, Aug 29, 2009 at 15:29:13 from 75.169.26.101

Andy, never TMI, very insightful. Ironically, I just couldn't remember very much detail last week at Park City, which bugged me when it was time to blog.

From fly on the Wall on Sat, Aug 29, 2009 at 16:07:25 from 166.70.192.189

Maybe not your best day, but still a strong run from my perspective. The good thing about a half is that you can recover relatively quickly and do it all over again. Besides, any run you can walk away from is a good run!

If you had run Legacy it may have been your day as all the fast guys must have been up north with you. You would have won a nice trophy closer to home.

From Smooth on Sat, Aug 29, 2009 at 16:22:34 from 71.36.68.70

I always enjoy reading your reports. GREAT run; though you're disappointed, I am totally in awe by your tenacity and drive. AWESOME as always, Andy!!!!

From Jon on Sat, Aug 29, 2009 at 19:05:49 from 75.169.142.116

Sorry to hear about your disappointing race. You still ran well. Are you doing TOU or SGM?

From timp on Sat, Aug 29, 2009 at 20:08:26 from 68.166.26.29

sorry for the bad day -- glad to hear that you didn't re-injure your ankle.

From Kathie on Sat, Aug 29, 2009 at 20:09:29 from 207.155.176.10

Really Andy nice race...you need to give yourself a brake every now and then. So any other races planned?

From Kimmy on Sat, Aug 29, 2009 at 21:01:58 from 75.169.125.90

Andy...way to catch those guys at the end. It is so frustrating when your mind wants to go faster and your body wont listen.

From MarkP on Sat, Aug 29, 2009 at 23:12:54 from 98.202.199.48

Way to stick it out and show some fortitude...you're a machine.

From Clay on Sun, Aug 30, 2009 at 00:44:51 from 67.177.58.4

Hang in there Andy and don't be to hard on yourself, just keep working hard and good things will happen;-)!!!

From Kelli on Sun, Aug 30, 2009 at 15:09:34 from 71.219.64.200

Sorry about the soccer game!!!

And the race, well, it happens! We have all been there (I was with you yesterday, negative thoughts starting way too early and never leaving!)

Hey, maybe you should petition them for a Browning porta potty at that spot, reserved for you!?!

From allie on Sun, Aug 30, 2009 at 15:44:34 from 67.177.43.41

nice job yesterday. it was fun following you. sorry about the nausea; it probably wasn't helping that i was talking to you at the finish line. next time you can just puke on me and i will get the hint. lol.

From JD on Sun, Aug 30, 2009 at 20:36:59 from 209.183.51.66

Nice half. I think you're a strong runner to be able to run that fast on less training than you usually do, and finish strong as well.

From Jason McK on Mon, Aug 31, 2009 at 11:13:38 from 63.255.173.99

Nice Race - sorry it wasn't your day. I wish that on by bad days I only lost 13 seconds/mile. I know its not much consolation, but a nice race none-the-less.

From Rhett on Tue, Sep 01, 2009 at 15:40:15 from 74.42.169.243

A bad day and yet still pretty darn speedy. Nice race Andy. Every day can't be a PR day.

From Glory in the long run on Thu, Sep 03, 2009 at 02:09:08 from 71.219.14.49

Hey my man, I think it was me you passed towards the end. If I'm right I passed you about mile 10 and then you took it to me at the end. I was just happy for the encouragement, it felt good to sprint with you. I think they have my time as 1:26:17 but I know I was behind you. Anyway, thanks and I hope to see you around.

Slow milesFast milesTotal Distance
7.000.007.00

Went to the rec center to swim for what will be the last time ever.  After splashing around for awhile, swallowing half the pool and making a complete fool of myself I decided to throw in the towel.  I still can't make it 50 meters with out having to flip over and resort to a back stroke to finish the lap.  I don't expect to be a great swimmer by any means but I would like to at least be competent.  Maybe it is just not my thing. Left the rec center and decided to lace up the shoes and head up to elephant rock.  Took it very easy going up and felt surprisingly good.  No soreness at all.  My right calf started to ache on the way back down but nothing too serious. So it looks like I will keep being a one trick pony.  At least I'm a semi-competent runner.

Adrenaline 2009 3 Miles: 7.00
Comments
From Cal on Mon, Aug 31, 2009 at 12:01:57 from 66.133.117.3

so we shouldn't be expecting to see any Tri's in your near future?

Slow milesFast milesTotal Distance
5.000.005.00

Playing it by ear today.  Started off alright but then started to ache so I turned it into a nice and easy recovery run.  Soreness in the usual and expected places.

Adrenaline 2009 4 Miles: 5.00
Comments
From Smooth on Mon, Aug 31, 2009 at 17:51:46 from 71.36.80.74

GOOD JOB listening to your body as always! Have a great week! Nice recovery runs yesterday and today btw!

Slow milesFast milesTotal Distance
7.000.007.00

Other than some right calf and tibial soreness, I am feeling pretty good.  Legs burn a little but that is expected.

Adrenaline 2009 3 Miles: 7.00
Comments
From Kathie on Tue, Sep 01, 2009 at 11:40:31 from 207.155.176.10

Nice run Andy.

Are you sure about the swimming thing? Even if you never "get it" it is really good cross training. I vote you give it another month or two before you throw in the towel completely.

From Smooth on Tue, Sep 01, 2009 at 13:01:53 from 71.36.80.74

Your usual 7 nicely done! Have no advise for the swimming thing. I think most runners shy away from swimming. Kudos to you for making the effort. Seriously, Kathie has a good point.

From Teena on Tue, Sep 01, 2009 at 18:18:52 from 67.177.20.13

What is everyone talking about??? Throw in the towel with swimming??? What is going on??? I need to drop out of school so that I can stay on top of this blogging world!!! :)

Slow milesFast milesTotal Distance
7.000.007.00

Terrible run.  Nothing seemed to want to work correctly.  Just trudged through 7 painful miles.  

Adrenaline 2009 4 Miles: 7.00
Comments
From Kathie on Wed, Sep 02, 2009 at 12:45:14 from 207.155.176.10

Mentally painful? Injury painful? Boring painful? I hope you are not falling apart.

From timp on Wed, Sep 02, 2009 at 12:47:48 from 129.188.33.27

sorry you had a bad day - you'll bounce back tomorrow

From Clay on Wed, Sep 02, 2009 at 14:07:51 from 67.222.231.10

I know your pain Andy but hang in there it will get better;-)

From Teena on Wed, Sep 02, 2009 at 16:14:17 from 67.177.20.13

Same questions as Kathie.

Just go get some chocolate covered cinnamon bears. :)

From DonGardinero on Wed, Sep 02, 2009 at 16:22:28 from 75.162.165.69

Bummer man. Nothing worse than trying to run when nothing is working correctly.

From Andy on Wed, Sep 02, 2009 at 16:23:55 from 199.190.170.21

Kathie - Yes to all of your questions. No biggie. Just one of those days.

From Smooth on Wed, Sep 02, 2009 at 16:31:58 from 71.36.65.90

Don't worry...be happy! (where's the musical smiley when you need one?)

Slow milesFast milesTotal Distance
5.000.005.00

Feel worse today than yesterday.  Nothing feels right.  Not sure what the problem is.

Adrenaline 2009 3 Miles: 5.00
Comments
From timp on Thu, Sep 03, 2009 at 09:51:00 from 129.188.33.25

sounds like a day or two off is needed - you won't lose any fitness.

From DonGardinero on Thu, Sep 03, 2009 at 14:14:16 from 75.162.103.215

You're just getting old. I'm kidding. Yeah, maybe a couple of days off will do the trick.

From Teena on Thu, Sep 03, 2009 at 14:18:46 from 67.177.20.13

I feel lousy as well ... I think a lot of people do!!! STINK!!!

Let's just all have a party, watch some fun running movies, and talk about how cool we all are!!! :)

From Kathie on Thu, Sep 03, 2009 at 14:33:55 from 207.155.176.10

Too bad Andy what can we do to snap you out of this?

Maybe we do need a party...oh yea there already is one on Wednesday...Happy Birthday too me!

From Huans32 on Fri, Sep 04, 2009 at 09:49:20 from 138.64.2.76

Man another bad day. Its got to be this haze and smoke. Come on rain!!

From Kathie on Fri, Sep 04, 2009 at 12:57:08 from 207.155.176.10

I hope no post means you took the day off and are feeling better!

Slow milesFast milesTotal Distance
15.000.0015.00

Ran from home to Davis Blvd to meet the running club (4.25 miles).  Right ankle and calf were very problematic on the way up.  Only a couple of people showed for the group run so instead of running along Davis I decided to continue up to Bountiful Blvd.  What a brutal climb.  Followed Bountiful Blvd until it turned into Eagleridge drive and dumped into NSL.  Coming down Eagleridge was super steep and I ran it very slow.  Kept the pace pretty slow for much of the run.  The only exciting thing during the run was when I was nearly hit by a golf ball.  Missed me by about 1 foot.  Should have kept the ball as a souvenir but I threw it back onto the fairway so the guy could retrieve it.

Adrenaline 2009 3 Miles: 15.00
Comments
From Huans32 on Sat, Sep 05, 2009 at 11:48:46 from 67.182.192.209

Way to get in the miles. So did you even run with anyone from the club? That is a bummer.

From Teena on Sat, Sep 05, 2009 at 11:56:47 from 67.177.20.13

Hey Andy!!!

When you say you run slow it is still about twice as fast as me!!! :)

What a nice guy to throw the golf ball back in the fairway!!!

Hope you have a great weekend. I almost bought some Nutty Guy chocolate covered cinnamon bears from the hospital yesterday - but settled on some Kettle Corn knowing that I would not be able to put the cinnamon bears down until I had eated every last one!

From RivertonPaul on Sat, Sep 05, 2009 at 12:31:55 from 75.169.26.101

You are so nice! Even returning the golf ball.

From JD on Sat, Sep 05, 2009 at 12:56:20 from 64.65.159.206

Wow, that Eagleridge Drive is a seriously steep, long hill. That's got to be good for the quads.

From Andy on Sat, Sep 05, 2009 at 12:58:13 from 198.60.114.178

Teena - My average pace was slower than what you ran today. I really mean slow when I say slow.

From Andy on Sat, Sep 05, 2009 at 13:02:25 from 198.60.114.178

JD - I usually go up Eagleridge. I'm not sure which is worse. It's too steep to run down comfortably.

From Smooth on Sun, Sep 06, 2009 at 11:47:49 from 71.36.78.244

WAY to conquer the mountain today and so courteous to return the golf ball. Take care of those achy parts.

Slow milesFast milesTotal Distance
12.700.0012.70

Nice run up City Creek canyon.  It was nice and cool in the canyon and felt really good.

Adrenaline 2009 3 Miles: 12.70
Slow milesFast milesTotal Distance
7.000.007.00

Only got 2 hours of sleep last night.  Absolutely terrible run.  

Adrenaline 2009 4 Miles: 7.00
Comments
From jtshad on Tue, Sep 08, 2009 at 11:04:29 from 204.134.132.225

7M on 2 hours of sleep...yikes! That is dedication!

Are you running TOU or SGM?

From Andy on Tue, Sep 08, 2009 at 11:13:38 from 199.190.170.28

Thanks Jeff. I'm sticking to the self imposed no marathons in 2009 rule. I need to find a way to light the fire again.

From Huans32 on Tue, Sep 08, 2009 at 13:32:13 from 138.64.2.76

Wow 2 hrs sleep. That is like running on fumes and you did 7 miles. Hope you can sqeeze in a nap somewhere. Great job.

From Kathie on Tue, Sep 08, 2009 at 15:13:26 from 207.155.176.10

See this is why you are so much better than I am. If I only had 2 hours of sleep I would have skipped the run!!!

From Teena on Tue, Sep 08, 2009 at 23:08:41 from 67.177.20.13

Sorry about the sleep!!! What in the world were you running for??? Oh yeah, that's right ... you are one of those diehardest of the diehard!!!

Slow milesFast milesTotal Distance
5.000.005.00

Another tough run.  I will shake out of this eventually.

Adrenaline 2009 3 Miles: 5.00
Comments
From Smooth on Wed, Sep 09, 2009 at 15:52:08 from 71.36.82.61

You're tougher than tuff, Andy! I just know you WILL conquer this!

From Teena on Wed, Sep 09, 2009 at 17:24:46 from 67.177.20.13

Shake Shake - Shake Shake uh Shake it!!! (Isn't there some song that goes like that?)

Hang in there Andy!!!

Slow milesFast milesTotal Distance
4.000.004.00

I must have a bug or something.  This just isn't normal.  My body is moving like I am brand new to running.  I'll just keep plugging away until I snap out of it.

Adrenaline 2009 4 Miles: 4.00
Comments
From Kathie on Thu, Sep 10, 2009 at 11:37:16 from 207.155.176.10

Wow Andy Mono has been going around...I am not trying to be silly it really has. Maybe you need to see the doctor.

From Andy on Thu, Sep 10, 2009 at 11:40:23 from 199.190.170.28

Thanks Kathie. Unfortunately, the chance of me having mono is zero. Sorry I missed your party last night. I had to go to a wedding.

From Teena on Thu, Sep 10, 2009 at 13:33:28 from 67.177.20.13

I hope you are resting enough. I remember a few days ago that you ran on just a couple hours of sleep. I know it is hard (believe me, I am horrible at it) but try and get more sleep. I love the Emergen-C packets as well.

Do you know what your resting heart rate is? Can you tell if it has gone up more than 5 beats per/minute? There are so many sicknesses going around right now. Especially since your kids are now in school and bringing all those germs home. I have been on antiobiotics for what seems like forever!!

From Rhett on Thu, Sep 10, 2009 at 16:03:10 from 74.32.209.172

I hope you get feeling better soon Andy.

From Kathie on Fri, Sep 11, 2009 at 13:31:32 from 207.155.176.10

I hope you are resting today!

From Smooth on Fri, Sep 11, 2009 at 13:38:12 from 71.36.85.212

How ya feeling today? Hope you're not getting the flu/cold bugs.

Slow milesFast milesTotal Distance
7.300.007.30

Still struggling.  

Adrenaline 2009 3 Miles: 7.30
Comments
From RivertonPaul on Sat, Sep 12, 2009 at 11:56:48 from 75.169.26.101

Hang in there friend.

From MarcE on Sat, Sep 12, 2009 at 12:27:24 from 24.155.140.8

Your body is trying to tell you something. I hope you're back to your old speedy self soon.

From Rhett on Sat, Sep 12, 2009 at 12:37:24 from 74.32.218.117

Maybe a rest day is in order??? But then, you wouldn't be Andy if you took a day off would you?

From Teena on Sat, Sep 12, 2009 at 13:51:44 from 67.177.20.13

Oh Andy!! I hate that.

I think you have caught a bug, seriously. Get lots of rest.

Sorry you aren't feeling up to par. That just plain stinks! I will always remember that you were the first person I saw after completing SGM last year ... I was so happy and you were the first one I was able to share that with! You are great, and I hate it when you don't feel good.

Seriously, get some rest. Lots of it! Skip your night job! ;)

From timp on Sat, Sep 12, 2009 at 15:15:39 from 68.166.26.29

You'll snap out of it soon.

I'm thinking maybe you need a big plate of xxtra hot boneless wings and a pitcher of beer. Ooh, and maybe some nachos. Just a thought :)

(or maybe that's what I'm craving...)

I'm rooting for you, man.

From Kathie on Sat, Sep 12, 2009 at 15:22:05 from 207.155.176.10

So sad your run didn't go well...did you run with the SDRR? Did you go to the mingle after?

From fly on the Wall on Sat, Sep 12, 2009 at 17:09:10 from 166.70.192.189

Have you caught up on your sleep?

Or maybe it's like you have the hick ups and need to drink out of a glass upside down and backwards?

Sorry Andy. Hope you're back to feeling yourself soon.

From Andy on Sat, Sep 12, 2009 at 17:10:28 from 198.60.114.178

Thanks, everyone.

From Smooth on Sun, Sep 13, 2009 at 11:48:14 from 71.32.238.75

So sad to hear you're not feeling your best! Please take care and know that we are thinking of you.

From Teena on Sun, Sep 13, 2009 at 15:08:07 from 67.177.20.13

How are you feeling today Andy? I've been worried about you.

Slow milesFast milesTotal Distance
8.000.008.00

Hoping that I'm on the upswing.  Almost felt like a runner today.  Energy is still low but definitely felt a lot better.  

Adrenaline 2009 3 Miles: 8.00
Comments
From Kathie on Mon, Sep 14, 2009 at 11:18:31 from 207.155.176.10

So happy to hear you are feeling better!

From Teena on Mon, Sep 14, 2009 at 23:24:47 from 67.177.20.13

YES!!!!

Tomorrow will be even better!! :)

Slow milesFast milesTotal Distance
8.000.008.00

Still a little slow but I am feeling better.  I have a ways to go but feel like I am on track again.

Adrenaline 2009 3 Miles: 8.00
Comments
From timp on Tue, Sep 15, 2009 at 12:12:01 from 129.188.33.26

good run - great news.

From Huans32 on Tue, Sep 15, 2009 at 13:20:14 from 138.64.2.76

Good to hear your feeling better. And going in the right direction.

From Kathie on Tue, Sep 15, 2009 at 18:02:41 from 207.155.176.10

Nice to hear Andy!

From Rhett on Tue, Sep 15, 2009 at 18:07:08 from 74.32.218.117

Glad things are turning around for you.

From Smooth on Tue, Sep 15, 2009 at 22:35:08 from 71.32.234.162

Happy to hear you're feeling better. Keep heading to that direction!

From Teena on Tue, Sep 15, 2009 at 23:04:35 from 67.177.20.13

Getting better is good!!!!

Be careful still.

You are awesome!

Slow milesFast milesTotal Distance
7.000.007.00

Felt pretty good except my ankle really started to tighten up the last couple of miles.  

Adrenaline 2009 3 Miles: 7.00
Comments
From Kathie on Wed, Sep 16, 2009 at 12:50:12 from 63.248.105.188

Not your ankle again...same one?

From Teena on Wed, Sep 16, 2009 at 13:25:27 from 155.97.96.173

Just hang in there Andy!!!

Baby that ankle. You know the routine!

From jeffc on Wed, Sep 16, 2009 at 14:52:45 from 167.207.128.101

Not that it has anything to do with your ankle but I see a few people complaining about allergies up there, maybe that has something to do with your energy level. Hope that poor ankle comes around soon too.

Slow milesFast milesTotal Distance
8.000.008.00

Other than the burning ankle I actually felt really good today.  There is a new paved trail in West Bountiful that starts on 400 North and connects to the LPT that I though I would check out.  It is about 1.5 miles and very flat so it will be a good place for speed work if I ever get around to doing it again.  My legs still felt a little sloppy but they are definitely getting back to where they need to be. 

Adrenaline 2009 4 Miles: 8.00
Comments
From RivertonPaul on Thu, Sep 17, 2009 at 10:57:12 from 67.42.27.114

Glad the legs are back.

From Huans32 on Thu, Sep 17, 2009 at 12:58:46 from 138.64.2.76

Way to get those sloppy legs abck to where they should be. You will be ready to hit a race for sure next year. Which one you plan on breaking those legs in with next year??

From Teena on Thu, Sep 17, 2009 at 16:53:47 from 67.177.20.13

Very cool! :)

Slow milesFast milesTotal Distance
5.000.005.00

Just a short and quick run as I was short on time.  Feel like I am still moving in the right direction.  I don't feel as sharp as I would like but am definitely improving.

Adrenaline 2009 4 Miles: 5.00
Comments
From timp on Fri, Sep 18, 2009 at 11:25:26 from 129.188.33.25

glad to hear it, man

From Huans32 on Fri, Sep 18, 2009 at 11:40:26 from 138.64.2.76

Nice job man. Heading the right direction.

Did we miss the corp challenge this year??

From Kathie on Fri, Sep 18, 2009 at 13:33:15 from 63.248.105.188

Nice Andy I am happy to hear you are moving in the right direction.

From Smooth on Fri, Sep 18, 2009 at 16:13:07 from 97.117.81.161

Keep on keepin', my friend! Run for the love of it!

From Teena on Fri, Sep 18, 2009 at 18:42:24 from 67.177.20.13

I think that is Smooth's new mantra: Run For The Love of It!!! She keeps telling me that anyways.

Yes, moving in the right direction is a great thing!

:)

From MarcE on Sat, Sep 19, 2009 at 01:36:00 from 24.155.140.8

Glad to hear it's coming back to you. You're gonna peak at SGM.

Slow milesFast milesTotal Distance
10.500.0010.50

Went to the running club meeting place and nobody was there.  There are a lot of races this morning which is why there were so many no shows.  Ran along Davis Blvd to the end then cut down to Orchard and continued south to the highway then made my way back to the starting point.  Going back up 400 North is tough to do at the end of a run.  With 1/2 mile to go I was starting to feel pukey and my chest started to hurt.  Told myself that these are the feelings that I need to learn to ignore and push through.  Only got 1/4 mile before I involuntarily stopped and decided to walk the last 1/4 mile as a "cool down".  The run was pretty good despite the disappointing breakdown at the end.

Adrenaline 2009 4 Miles: 10.50
Comments
From Kathie on Sat, Sep 19, 2009 at 13:03:55 from 63.248.105.188

I tried to get to the meeting point in time but I couldn't...I also didn't want to run up 400 north. That is one hard hill!

From Teena on Sat, Sep 19, 2009 at 13:10:28 from 67.177.20.13

Don't forget to rest and take good care of yourself. Do I need to get Smooth after you?

You are so amazing ... just take it easy a bit, please.

From RivertonPaul on Sat, Sep 19, 2009 at 14:38:21 from 75.169.26.101

Andy, I relate to your feelings. Good job.

From timp on Sat, Sep 19, 2009 at 16:19:13 from 68.166.26.201

good job -- I know that feeling...

Slow milesFast milesTotal Distance
5.103.008.10

No more messing around.  Time to get serious about this running thing again.  Running at the same comfortable pace everyday has kept me in shape but my legs have become stale and need a little shake up.  Started with 2 easy miles to warm up.  I actually felt really good when I started.  Ran up to the new trail in West Bountiful to do some mile repeats.  Plan was for 3 X 1 mile at 5K pace (6:00/mile) with 1/2 mile recovery in between.  I felt great during the run and was able to hit my target pace (5:58, 5:58, 6:03).  A little slow on the last one because I started to lose focus but I wasn't overly fatigued.  I was surprised that these didn't feel more difficult.  Cooled down with 2 more easy miles.

Happy Birthday Ashton.  My little boy turned 13 today.  Man do I feel old.

Adrenaline 2009 3 Miles: 8.10
Comments
From Huans32 on Mon, Sep 21, 2009 at 09:44:55 from 138.64.2.76

Awesome job. Way to go out and test yourself. Great job on the splits. Look at you go.

From timp on Mon, Sep 21, 2009 at 12:06:16 from 129.188.33.25

so glad to hear you are feeling better

From fly on the Wall on Mon, Sep 21, 2009 at 15:40:42 from 168.179.215.242

Sounds like you had a great run!

From Rhett on Mon, Sep 21, 2009 at 16:33:07 from 74.32.218.117

Mixing it up will be just what the Dr. ordered.

Slow milesFast milesTotal Distance
4.503.808.30

I turn 38 today so of course I had to incorporate that into the run.  Thirty eight miles is too much, 3.8 isn't enough so I went with 8.3 miles.  As I started the run, it just didn't seem special enough so I decided to run 3.8 miles at LT pace (6:30/mile average pace).  Back to back speed days actually felt good. I wonder how much of my running issues of the past couple of months have been mental.

Adrenaline 2009 4 Miles: 8.30
Comments
From Kathie on Tue, Sep 22, 2009 at 11:42:19 from 63.248.105.188

I could say something funny (well at least I think it is funny) right now but won't...you can thank me later.

From Huans32 on Tue, Sep 22, 2009 at 11:45:18 from 138.64.2.76

All I can say. Is running slower can really make you think your slower. But there are those speeds that just feel better and they are faster. It felt so good when I was healed up to start running faster again. Felt like my old self again. Dude your ready to start training hard again.

From Andy on Tue, Sep 22, 2009 at 11:52:59 from 159.212.71.77

I could use funny today. I'm not easily offended so fire away.

From Cal on Tue, Sep 22, 2009 at 14:47:44 from 66.133.117.3

Happy 38th Andy.

and good job on your B-Day run. Cool idea.

From JD on Tue, Sep 22, 2009 at 15:03:01 from 64.65.159.206

Life begins at 38!

Happy birthday!

From Dustin on Tue, Sep 22, 2009 at 15:20:58 from 204.113.48.77

Happy Birthday hope you have a great day.

From Smooth on Tue, Sep 22, 2009 at 17:08:34 from 97.117.81.161

HaPpY BiRtHdAy to you, Andy! 38 is a great number 3=alive, 8=fast/prosperous! NICE birthday run! Mental or not...you're always SPEEDY ANDY in my book!

From Rhett on Tue, Sep 22, 2009 at 18:03:46 from 74.32.218.117

Happy B-day Andy. I too am 38. So far it's been a pretty good year.

From RivertonPaul on Tue, Sep 22, 2009 at 18:46:48 from 67.42.27.114

Happy, happy birthday Andy dear, happy days will come to you all year. . .

From Teena on Tue, Sep 22, 2009 at 20:18:02 from 67.177.20.13

38!!!!

Happy Birthday Andy!!! I dare you to go up and give a big 'ol smooch to the 38th single woman you see at the Super Market!!! Okay ... maybe not ... perhaps you could just buy her groceries for her!!! :) (Or at least give her 38 cents towards them!)

Happy Birthday!!! I hope you continue to celebrate throughout the evening!!

Should I order a dancing gorilla??? :)

From timp on Tue, Sep 22, 2009 at 22:23:33 from 136.182.2.26

Great job Andy - Happy Birthday! Welcome to 38 -- it is a good age.

From jeffc on Wed, Sep 23, 2009 at 13:08:09 from 167.207.128.101

Missed this post yesterday Andy. Happy belated birthday! Nice run to boot!

Slow milesFast milesTotal Distance
6.000.006.00

Nice and easy recovery run.  Everything feels good. Didn't feel like I needed a recovery run but know it was the right thing to do. 

Adrenaline 2009 3 Miles: 6.00
Comments
From Huans32 on Wed, Sep 23, 2009 at 09:40:01 from 138.64.2.76

Smart move after 2 days of hard running.

From RivertonPaul on Wed, Sep 23, 2009 at 16:21:22 from 67.42.27.114

Being 38 now, you need your rest.

From Smooth on Wed, Sep 23, 2009 at 16:33:31 from 97.117.81.161

Recovery run is good whether we feel we needed it or not. Glad everything feels good!

From Teena on Wed, Sep 23, 2009 at 18:10:57 from 67.177.20.13

GREAT!!!

Here's to the beginning of a wonderful year for you! :)

Slow milesFast milesTotal Distance
8.000.008.00

Did a test run of the course of a local 5k that I am going to run in a couple of weeks.  Has a lot of little ups and downs so I got in a little hill work.  Felt decent during the run except for the right ankle.  Definitely felt better when I ran a little faster. 

Adrenaline 2009 4 Miles: 8.00
Comments
From Huans32 on Thu, Sep 24, 2009 at 11:27:23 from 138.64.2.76

Amazing how that works. Your feeling aches and pains then kick up the pace and you feel better. Whats the name of the 5k your planning on doing it?? Is it a turkey trot??

From Teena on Thu, Sep 24, 2009 at 12:41:47 from 67.177.20.13

It is crazy, but I notice the same thing. Do you think it has anything to do with running with better form when running faster? I can't explain it!

Nice job!

Baby the ankle still!

From Andy on Thu, Sep 24, 2009 at 12:49:26 from 159.212.71.199

It is definitely due to better form with faster running. That is why striders are part of so many running plans.

From Teena on Thu, Sep 24, 2009 at 12:50:31 from 67.177.20.13

What are striders? I keep seeing people blog about strides, etc. I have no idea what they are!

From Huans32 on Thu, Sep 24, 2009 at 12:51:20 from 138.64.2.76

I think its that just that. Your form is better and your more efficent in that form.

I am glad to see your feeling better Andy.

From Andy on Thu, Sep 24, 2009 at 13:00:06 from 159.212.71.199

They are 80-150 meter accelerations. According to Pfitz: "Accelerate smoothly up to full speed and then hold your maximal speed without straining..... Striders not only increase your stride rate, they also lead to improved running technique..... Striders are an excellent way to improve running technique because running fast accentuates style flaws. Striders train you to run fast but relaxed, while focusing on good running form."

From Teena on Thu, Sep 24, 2009 at 13:01:49 from 67.177.20.13

Hmmm ... perhaps I need to get his book. I would have no idea how and when to implement them. I need a coach! Do you have to be fast to hire a coach???

From Andy on Thu, Sep 24, 2009 at 13:08:12 from 159.212.71.199

Even if you had to be fast to hire a coach, you are certainly fast enough. If you do start implementing striders, do 8-10 during one of your runs during the week. You can rest as long as you want in between each one because the purpose of them is to improve your running technique, not your cardiovascular system.

From Teena on Thu, Sep 24, 2009 at 13:11:51 from 67.177.20.13

Okay, I am going to start trying to do them. Should I wait until after SGM?

From Andy on Thu, Sep 24, 2009 at 13:13:01 from 159.212.71.199

Don't do anything between now and SGM that you haven't already done.

From Teena on Thu, Sep 24, 2009 at 13:19:49 from 67.177.20.13

That would be so like me ... to do something totally new and get completely injured in the hopes that it would be the cure-all for my pain!! :)

Oh man!!!

I need your common sense!!! :)

From Smooth on Thu, Sep 24, 2009 at 16:33:37 from 97.117.81.161

NICE test run, Andy! WAY to pay attention to the little kinks! GOOD LUCK on your 5K! I need to overcome my fear of 5Ks.

From Kathie on Thu, Sep 24, 2009 at 18:15:00 from 63.248.105.188

Nice run Andy...is that the bob cat run?

From Andy on Thu, Sep 24, 2009 at 18:16:49 from 198.60.114.178

Mark/Kathie - It is the bobcat run (for Bountiful elementary) on Oct 10.

From Huans32 on Thu, Sep 24, 2009 at 18:18:57 from 138.64.2.76

Ah ok cool. I dont think I will be up for another race the week after SG. But cant wait to hear how you do.

Slow milesFast milesTotal Distance
8.000.008.00

Got a late start and considered just bagging the run this morning but I have to get back to the point where, no matter what, every day starts with a run.  Right ankle and achilles were a little more tender but the pain was manageable.  Felt good otherwise.

Adrenaline 2009 3 Miles: 8.00
Comments
From Huans32 on Fri, Sep 25, 2009 at 10:10:56 from 67.182.192.209

Great job Andy.

From jeffc on Fri, Sep 25, 2009 at 10:59:28 from 167.207.128.101

Dang ankle and achilles! Keep it easy for a while and get healed up.

From Cal on Fri, Sep 25, 2009 at 11:00:45 from 66.133.117.3

Good job getting it done Andy. I always regret it if i bag a run. Especially as i'm driving to work and seeing all those other runners out on the road.

From jeffc on Fri, Sep 25, 2009 at 11:09:03 from 167.207.128.101

On your advice/non-advice I will run a few miles tomorrow at marathon pace and then 2 of my 6 miles on next Tuesday at marathon pace. Thanks Andy! I hope you know I'm just playing with you, even though I'm serious about the upcoming runs and paces. Whether you like it or not, your advice is huge for a lot of people on the blog.

Cal...with all your noon time runs I was wondering if your job was professional runner...

From RivertonPaul on Fri, Sep 25, 2009 at 11:47:19 from 67.42.27.114

Dedicated.

From Kathie on Fri, Sep 25, 2009 at 13:03:17 from 63.248.105.188

Nice Andy after all you are Mr. Consistent!

From Teena on Fri, Sep 25, 2009 at 13:41:07 from 67.177.20.13

I totally bagged my workout today!! Stink ... now I feel guilty!!! :)

Nicely done, Andy!

From Smooth on Fri, Sep 25, 2009 at 13:45:48 from 97.117.81.161

WAY to be consistent and dedicated! Make that ankle and archiles behave.

From Rhett on Fri, Sep 25, 2009 at 16:38:41 from 74.32.218.117

Determination.

Slow milesFast milesTotal Distance
12.500.0012.50

I'm going to a JDRF charity walk this morning so I had to get my run in early this morning.  Felt very strange this morning.  I had a hard time picking up my feet and getting them to move.  I almost fell a few times because I tripped on cracks in the sidewalk.  Just no power in my legs for some reason.  Regardless of how I felt, it was great to be out this morning because the weather is amazing this time of year.

Adrenaline 2009 4 Miles: 12.50
Comments
From Kathie on Sat, Sep 26, 2009 at 10:00:27 from 63.248.105.188

Where did you run? I was out early too on Orchard. The weather was great I hope it lasts.

From Huans32 on Sat, Sep 26, 2009 at 10:15:09 from 67.182.192.209

Wow, that doesn't sound like a fun run at all. No power in your feet. Crazy crazy.

From RivertonPaul on Sat, Sep 26, 2009 at 10:25:42 from 75.169.29.191

I've read before it is very efficient to not lift your legs too high and wast energy on vertical motion. You were just super-efficient this morning.

From Teena on Sat, Sep 26, 2009 at 10:55:37 from 67.177.20.13

I'm with you Andy!!!

Wonder if there is some magical food we can consume???

Let me know if you find anything!

(Chocolate Cinnamon Bears?)

What are your running plans for this week?

Slow milesFast milesTotal Distance
5.003.008.00

Two miles warm up then 3X1 mile at 5K pace with 1/2 mile jog in between.  Did the repeats on the WB trail again.  First mile felt very good and I was in a good rhythm (5:56).  The only issue is that they put in gates where the trail intersects the road.  Kind of had to zig zag to get through them.  Second mile was a little more work.  Didn't feel great but still came in at 5:58. I really had to convince myself to start the third. I got going and tried to focus on running smooth.  I checked my pace after 1/2 mile and it was too slow.  Tried to pick it up but couldn't do it.  Last mile split was 6:10.  Not thrilled about the last mile but the run was good otherwise.  Cooled down with 2 super easy miles.  

Adrenaline 2009 3 Miles: 8.00
Comments
From Rhett on Mon, Sep 28, 2009 at 12:20:27 from 216.67.220.235

Nice to see you getting in the mile repeats. They will get better as you keep at 'em.

From timp on Mon, Sep 28, 2009 at 12:26:47 from 129.188.33.26

that's a great start to the week

From Kathie on Mon, Sep 28, 2009 at 13:18:36 from 63.248.105.188

I think I will try mile repeats during my next training schedule.

You did great, you are so speedy!!!!

From Smooth on Mon, Sep 28, 2009 at 16:40:36 from 97.117.89.13

Great mile repeats! NICE effort! I find it tough to do speedwork Monday mornings. You're doing GREAT!

From Huans32 on Mon, Sep 28, 2009 at 17:46:32 from 138.64.2.76

Nice Speedwork Andy. Those are some great paces. Your looking good for you 5k coming up.

From MarcE on Mon, Sep 28, 2009 at 22:08:25 from 24.155.140.8

Sounds like you were able to lift the legs a little higher today! Nice speed!

Slow milesFast milesTotal Distance
7.000.007.00

I was both mentally and physically very tired this morning.  Very strange.  It was warm and windy.  I tried to enjoy it since the weather is taking a turn for the worse today.  Kept the pace nice and slow to try to recover from yesterday's speed work.

Adrenaline 2009 4 Miles: 7.00
Comments
From Huans32 on Tue, Sep 29, 2009 at 16:36:26 from 138.64.2.76

Nice job listening to your body. To bad the weather is getting all crazy. Time to get out some warmer gear.

From Rhett on Tue, Sep 29, 2009 at 17:03:01 from 74.42.168.199

I like how your mixing the easy with the hard.

Slow milesFast milesTotal Distance
3.002.005.00

I've been having crazy SGM dreams lately.  Probably because I am regretting not running it.  The rain was coming down very hard and it was a little chilly.  Got a late start and I had to get my son to school early so I did not get as many miles as I wanted.  Ran the last 2 miles at 6:40 just for fun.  

Adrenaline 2009 4 Miles: 5.00
Comments
From Huans32 on Wed, Sep 30, 2009 at 09:33:16 from 138.64.2.76

Do we even want to know about the dreams?? Hope it isn't like some nightmare or something. Great job getting in some running. It is looking ugly out there today.

From Kathie on Wed, Sep 30, 2009 at 12:23:02 from 63.248.105.188

We will miss you for sure this weekend! I want to know what the dreams are too.

From Andy on Wed, Sep 30, 2009 at 12:53:31 from 199.190.170.21

The dreams really are not that exciting. Last night's had me driving down to cheer everybody on. I ran the course backwards until I came across the sub-3 group which consisted of about 20 people running single file. I saw Fly and told him that he was looking good and now was the time to leave the group and push hard to the finish. I think I dreamed this because I had just read his post about lacking confidence.

From RivertonPaul on Wed, Sep 30, 2009 at 18:06:48 from 67.42.27.114

You mean you weren't dreaming of sitting by me on the bus? :) We will miss you.

From Teena on Wed, Sep 30, 2009 at 19:48:47 from 67.177.20.13

WHAT???? Why did I think you were running this???? What is wrong with me!!! Are you serious??? STINK!!! You know that I was totally expecting to see you!!!!! STINK STINK STINK!!!! This could be a VERY bad omen for me!!!!

(deep breath)

STINK!!!!!!

You will be very much missed.

Slow milesFast milesTotal Distance
7.000.007.00

It was very cold this morning.  I forgot how long it takes for everything to warm up running in the winter.  My ankle was especially tight.  I hope this will not be an issue throughout the winter.  Felt pretty good during the run once I warmed up.  I thought I was ready to ramp the mileage back up but I just discovered that I have a kidney stone bouncing around so I'm going to take it easy until I get it taken care of. 

Adrenaline 2009 4 Miles: 7.00
Comments
From Teena on Fri, Oct 02, 2009 at 10:38:26 from 74.211.26.22

Kidney stone????

The other day I had to run on the TM in the afternoon. I was flipping through channels on the television and there was a Dr. Oz show. Anyway ... it looked interesting and so I watched. They were showing real kidney stones and real ureters, etc. It looked so painful that it almost had me in tears!!! I am so sorry!

You really are going to be missed tomorrow!

Slow milesFast milesTotal Distance
7.000.007.00

Ran at a good steady pace and felt good throughout the run (after my achilles tendon warmed up).  Picked up the pace the last mile and felt good until I get below 6:30 pace.  Wasn't terrible but I didn't feel as snappy as I would have liked.  It was a slight incline so that may have been the issue.

Adrenaline 2009 4 Miles: 7.00
Slow milesFast milesTotal Distance
10.300.0010.30

Got in 3 miles before the club run.  Ran the first 2.5 with Trevor then he turned around and I finished the out and back.  Felt really good during the run.  Thinking a lot about everybody running SGM today.  I have never been so excited to see how others do. 

  • Kathie, Kimmy, JeffC and Huans getting the BQ monkey off their back
  • Fly, Cal, Paul and Matt going for the sub-3
  • JeffL and Walter crushing their PR's
  • Teena surprising herself with how well she does
  • Smooth having more fun than anybody should during a marathon
  • MarcE and Dale getting big PR's
Can't wait for the results to come out and read all of the reports.

Adrenaline 2009 4 Miles: 10.30
Comments
From josse on Mon, Oct 05, 2009 at 00:10:04 from 70.193.156.88

No marathon for you?

From Andy on Mon, Oct 05, 2009 at 09:30:31 from 159.212.71.17

Nope. No marathons for me this year. This year was a recovery year for me.

Slow milesFast milesTotal Distance
6.501.508.00

Wanted an easy speed workout today just to get my legs used to 5k pace without wearing myself out.  Ended up only doing 3 X 1/2 mile repeats with 1/4 mile rest in between.  Hit each of them around 2.55.  I had nothing in me when I started the fourth so I bagged it half way into it.  Felt like I had absolutely no energy at all.  A little frustrating but I'm not too concerned.  Just one of those days.

Adrenaline 2009 3 Miles: 8.00
Comments
From Kathie on Mon, Oct 05, 2009 at 12:23:49 from 63.248.105.188

Nice Speed workout! We all have those days!

From RivertonPaul on Mon, Oct 05, 2009 at 17:11:01 from 67.42.27.114

Dedicated to be doing speed work! You are admirable in many many ways.

Slow milesFast milesTotal Distance
7.000.007.00

Had to break out the running pants because it is getting cold.  Legs felt a little clunky.  No matter what I tried, I could not get them to move smoothly.  

Adrenaline 2009 4 Miles: 7.00
Comments
From RivertonPaul on Tue, Oct 06, 2009 at 10:25:08 from 67.42.27.114

Any specific training plans for winter? I always struggle this time of year.

From Andy on Tue, Oct 06, 2009 at 11:44:39 from 199.190.170.22

I'm trying to come up with a plan now. My mind is ready to get serious again but I think my body has different ideas. I think that I am going to do a couple of the 1/2s in St George in the winter for the runners series and to have something on the schedule for motivation. Of course, knowing that I have to beat 2:51 at SGM next year should be motivation enough.

Slow milesFast milesTotal Distance
8.000.008.00

Felt a little less clunky than yesterday but still not as smooth as I would like.  Held a decent consistent pace throughout the run. 

Adrenaline 2009 3 Miles: 8.00
Comments
From Teena on Wed, Oct 07, 2009 at 11:54:54 from 155.101.41.13

Hey there Andy!

A little less clunky is much better than a little more clunky! :)

So ... what are you running plans for the remainder of the year? Any races?

From Andy on Wed, Oct 07, 2009 at 19:06:16 from 198.60.114.178

Still trying to figure out what the plans for the rest of the year are. I was thinking of doing the Snow Canyon half but am not sure I will be ready for it. I have a few 5k's that I will run but that is about it.

Slow milesFast milesTotal Distance
7.000.007.00

Went to the doctor yesterday because I was pretty sure I had a kidney stone.  Sure enough I have a 7 mm stone and since the ureter is only 5 mm it will not pass on it's own.  I'm going in for a lithotripsy tomorrow morning to have it blasted.  Because of this I am going to miss the 5k on Saturday so I decided to run the course today.  My thought was to push the pace since my next run won't be until Monday.  I had no energy and couldn't even hit 5k pace during the first mile.  Decided to back off the pace a little and just cruise through the rest of the course.  Mentally I'm ready to run fast but my body does not want to right now.  

Adrenaline 2009 4 Miles: 7.00
Comments
From DonGardinero on Thu, Oct 08, 2009 at 12:32:02 from 75.162.169.134

Good luck, I hope that procedure takes care of it.

From Teena on Thu, Oct 08, 2009 at 17:00:18 from 67.177.20.13

Sorry about the stone!!!

Do you need Smooth and I to bring you some soup? Kathie -- could you bring the rolls?

Slow milesFast milesTotal Distance
0.002.002.00

Threw in a couple of quick miles before the procedure this morning.  No time to waste so I ran at 6:45/mile.  Felt really good.

Adrenaline 2009 4 Miles: 2.00
Comments
From Huans32 on Fri, Oct 09, 2009 at 09:18:44 from 138.64.2.76

Hate to hear that your 5k wont be happening. And that yesterdays run did go as well as you hoped. Good luck on your blasting today. Hope all goes well.

From timp on Fri, Oct 09, 2009 at 11:35:11 from 129.188.33.26

good luck, man.

From Rhett on Fri, Oct 09, 2009 at 17:09:34 from 74.42.168.199

Nice run. I hope all went well with the procedure.

From Teena on Sat, Oct 10, 2009 at 10:46:20 from 67.177.20.13

How did it go Speedy?

How are you feeling?

Need anything?

Slow milesFast milesTotal Distance
0.000.000.00

Helped with the registration and timing at a local 5k.  I should have run it.  My back is sore but I feel so much better this time than the last time I had the lithotripsy done.  I'm sure my body would not have responded the way I would have wanted it to so it is a good thing I did not run.  I should be back at it on Monday.

Comments
From Teena on Sun, Oct 11, 2009 at 15:30:55 from 67.177.20.13

You are far too diehard!

Slow milesFast milesTotal Distance
8.000.008.00

Felt really good this morning right from the get go.  Right ankle and achilles felt good and left hamstring wasn't bothering me.  First time in a long time that I was able to run without a little leg pain somewhere.  Started out at 7:50 pace and gradually sped up to 7:00 pace.  Pace felt very comfortable.  I got a ton of sleep on Saturday (kids were away and I had an excuse for being lazy) which I think is why I felt so good.

Adrenaline 2009 4 Miles: 8.00
Comments
From Huans32 on Mon, Oct 12, 2009 at 10:13:51 from 138.64.2.76

Sleep and rest have been great for me too. Feeling better then I have been for a long time. And that is cool that you went and helped out at the race.

From Kathie on Mon, Oct 12, 2009 at 10:34:04 from 63.248.105.188

Never under estimate the power of sleep!

From RivertonPaul on Mon, Oct 12, 2009 at 16:18:18 from 67.42.27.114

Nice, as always Andy.

From Rhett on Mon, Oct 12, 2009 at 17:03:39 from 74.42.168.199

After my vacation with my kids, I feel sleep deprived. I'm glad you were able to catch some extra zzz's.

Slow milesFast milesTotal Distance
5.003.008.00

It was windy and warmer than I expected so I was overdressed.  Warmed up with 3 easy miles then ran 3 miles at tempo pace.  I had a really hard time hitting the pace I wanted.  I even had the aid of a tail wind and still ran too slow.  First 2 miles were 6:35 and 6:27.  Turned into the wind on the 3rd mile and also had the overpass.  Ran it in 6:48 and knew I was done when I saw the split.  It took a lot more work than it should have.  Finished with 2 more easy miles too cool down.

Adrenaline 2009 3 Miles: 8.00
Comments
From Kathie on Tue, Oct 13, 2009 at 09:52:23 from 63.248.105.188

I don't know how you can run tempo miles at all when you don't have a specific race you are training for...you are a way better man than I am! :)

From Rhett on Tue, Oct 13, 2009 at 12:04:17 from 74.42.168.199

Looks like some nice tempo miles to me. What pace were you shooting for?

From Andy on Tue, Oct 13, 2009 at 12:07:40 from 159.212.71.17

I try to hit 6:30/mile on my tempo runs. I knew from the start that it wasn't going to happen. Maybe it was a self fulfilling prophecy.

From timp on Wed, Oct 14, 2009 at 12:18:49 from 129.188.33.26

don't know about you, but I find it really hard to mentally ramp up for those hard miles - especially when it is windy.

Slow milesFast milesTotal Distance
5.000.005.00

Nice and easy miles.  I allowed negative emotions affect the way I felt physically.  I need to work on that.

Adrenaline 2009 4 Miles: 5.00
Comments
From Kathie on Wed, Oct 14, 2009 at 13:16:57 from 63.248.105.188

So was it raining when you ran today...I thought of you when I put the dog out in the rain.

From Andy on Wed, Oct 14, 2009 at 13:22:08 from 199.190.170.29

It was only raining a little when I was running. It actually felt nice.

From Teena on Wed, Oct 14, 2009 at 16:20:09 from 67.177.20.13

Dang negative emotions!!

Hope you are feeling more positive this afternoon.

Slow milesFast milesTotal Distance
9.000.009.00

Ran from home up to the mouth of Mueller Park canyon then back again.  Going up was much more work than expected.  I really need to add this as one of my weekly runs again.  I wanted to work on my turnover so I pushed the pace on the way down.  Forgot how important the arms are when running down hill.  Felt good for the first 2 downhill miles but then started to get a little slappy towards the end as my legs fatigued.

Adrenaline 2009 3 Miles: 9.00
Comments
From Huans32 on Thu, Oct 15, 2009 at 09:48:48 from 138.64.2.76

Great job Andy. Sounds like you recovered from you kidney stone.

From Kathie on Thu, Oct 15, 2009 at 12:57:14 from 63.248.105.188

Wow that is a hard hill! Are you sure you want to do it once a week?

From Teena on Thu, Oct 15, 2009 at 14:06:22 from 67.177.20.13

HARDCORE!!!

(That's you!)

From timp on Thu, Oct 15, 2009 at 20:46:31 from 129.188.33.27

nice job! sounds fun

Slow milesFast milesTotal Distance
8.000.008.00

A nice uneventful run.  At mile 6 I stepped on an uneven section of sidewalk wrong and reaggravated the pain in my right ankle.  I guess 4 days of it feeling good was enough.  

Adrenaline 2009 4 Miles: 8.00
Comments
From Rhett on Fri, Oct 16, 2009 at 12:02:44 from 74.42.168.199

Bad luck Andy. Hopefull just a little aggrivation that will pass quickly.

From Kathie on Fri, Oct 16, 2009 at 12:59:58 from 63.248.105.188

No you deserve way more than 4 good days! I hope it is not too bad!

From RivertonPaul on Fri, Oct 16, 2009 at 17:38:25 from 67.42.27.114

Sorry about the misfortune.

Slow milesFast milesTotal Distance
14.300.0014.30

Started with 7 miles before the club run.  Ran the club's out and back course on Davis Blvd.  On the way back I saw Kathie ahead and tried to catch her but she was too fast.  Ran the course again with Jim so the pace was a little quicker.  Felt really good on the way out but started to feel it on the way back.  The hills were killing me.  Averaged 20 seconds per mile faster the second time because I had somebody there to push me.  The last half mile is downhill and I felt great on that section.  This indicates that I really need to work on my uphill running fitness.

Adrenaline 2009 4 Miles: 14.30
Comments
From Huans32 on Sat, Oct 17, 2009 at 11:47:12 from 67.182.192.209

Nice job Andy. Its always great to run with someone to keep pushing harder.

From Kathie on Sat, Oct 17, 2009 at 12:00:48 from 63.248.105.188

You are such a liar! You totally could have caught me!!! I didn't know you were behind me, how did I miss that?

Did your ankle bother you much?

From RivertonPaul on Sat, Oct 17, 2009 at 12:18:55 from 75.169.5.119

Nice job Andy. Way to hit the hills.

From Teena on Sat, Oct 17, 2009 at 15:22:01 from 67.177.20.13

Sounds like a wonderful run.

Have you given up on swimming already?

From Rhett on Sun, Oct 18, 2009 at 00:55:10 from 216.67.220.235

Looks to me like your running is mimicking marathon training. Are you eyeballing a race you're not telling us about?

From Andy on Sun, Oct 18, 2009 at 02:36:27 from 198.60.114.178

Kathie - The ankle is sore but not as bad as it has been.

Teena - Yes, I have given up on swimming. It's just not my thing.

Rhett - I'm just trying to get myself back into shape. I do not have a specific race in mind.

From timp on Sun, Oct 18, 2009 at 07:28:45 from 68.164.215.7

nice week of running --

Slow milesFast milesTotal Distance
5.004.009.00

Woke up to great running weather - mid 60's with a slight breeze.  Started with 3 easy miles to warm up then ran 4 miles at tempo pace.  First mile felt alright but not great (6:26).  Second mile felt better and came in at 6:24.  Really had to start working on the third (6:23).  Started to have thoughts of quitting after 3 but kept at it.  First 1/3 of the last mile was slow (6:31/mile pace) and I let self doubt creep in.  Picked up the pace to get my legs to wake up and finished the mile in 6:24).  Cooled down with 2 easy miles while being treated to a pretty cool lightning show. 

Adrenaline 2009 3 Miles: 9.00
Comments
From RivertonPaul on Mon, Oct 19, 2009 at 11:00:45 from 67.42.27.114

Inspiring me, I need to do some tempo.

From Kathie on Mon, Oct 19, 2009 at 14:04:42 from 63.248.105.188

That storm seemed more scary than cool, but then you are way more tough than I am.

Slow milesFast milesTotal Distance
8.000.008.00

Very good run.  Weather was perfect and my legs felt good.  

Adrenaline 2009 4 Miles: 8.00
Comments
From Huans32 on Tue, Oct 20, 2009 at 10:03:22 from 138.64.2.76

Right on. Weather does look good out there for a cool run. Hope it will be like that when I get out later tonight.

From Rhett on Tue, Oct 20, 2009 at 13:26:57 from 74.42.168.199

Pefect weather and good feeling legs. What more can a runner ask for?

From Teena on Tue, Oct 20, 2009 at 17:41:41 from 67.177.20.13

! :) ! :) ! :) !

Very cool!

Slow milesFast milesTotal Distance
9.000.009.00

Ran from home up to the mouth of MP canyon again for a good hill run.  Going up felt a lot better this week than it did last week.  I didn't push the pace but the effort felt good.  Coming down I tried to push the pace while keeping my form smooth.  The pace felt good although not as quick as I would have liked. Once I finished the big downhill my form on the flatter terrain felt a lot better. 

Adrenaline 2009 3 Miles: 9.00
Comments
From RivertonPaul on Wed, Oct 21, 2009 at 11:24:31 from 67.42.27.114

Strong, as usual.

From Kathie on Wed, Oct 21, 2009 at 12:56:16 from 63.248.105.188

That is one tough run Andy!

From Rhett on Wed, Oct 21, 2009 at 14:03:48 from 74.41.249.102

Cool, there is a canyon called Marathon Pace Canyon.

From Teena on Wed, Oct 21, 2009 at 21:38:32 from 67.177.20.13

You are so stinkin' tough Andy. I seriously have no idea how you keep this up year in and out!!! You d'man!!!

Slow milesFast milesTotal Distance
5.000.005.00

Nice and easy recovery run. Lower legs were sore but it is a good sore.

Adrenaline 2009 4 Miles: 5.00
Comments
From Kathie on Thu, Oct 22, 2009 at 12:45:07 from 63.248.105.188

Got to love "good sore"

From Rhett on Thu, Oct 22, 2009 at 17:02:44 from 74.41.249.102

I like "good sore." That is how mine felt today, so I took it easy as well.

Slow milesFast milesTotal Distance
8.000.008.00

My knees felt stiff this morning and it didn't feel like they were bending at all.  I felt like Frankenstein.  Lots of thinking during the run.

Adrenaline 2009 3 Miles: 8.00
Comments
From RivertonPaul on Fri, Oct 23, 2009 at 13:10:47 from 67.42.27.114

Hope the thinking was productive. So much good time ponder.

From Kathie on Fri, Oct 23, 2009 at 13:19:49 from 63.248.105.188

Your Frankenstein run must be in honor of Halloween... :)

From Rhett on Fri, Oct 23, 2009 at 15:28:49 from 216.67.218.34

Did you scare any kids? Ever see that episode of Seifeld where Kramer has the tight jeans and can't bend his legs? He He He : )

From Teena on Fri, Oct 23, 2009 at 23:43:00 from 67.177.20.13

I had some Franken Berry cereal last night!!! :)

Slow milesFast milesTotal Distance
15.000.0015.00

Drove to meet the running club and it was a small group so I opted to drive back home and do an out and back route from my house.  The road where the running club met is only 7.5 miles and I didn't want to do it twice.  It was absolutely perfect running weather.  I ran a route that I haven't done for several months.  It was nice to have different scenery.  Kept the pace pretty easy and just enjoyed the run.  Left hamstring started to rebel the last mile because I haven't run 15 miles in a long time.  Just in case you were wondering, I can no longer stomach purple rain Gatorade.

Alright Kathie, here is the dream.  It wasn't naughty or anything.  I was with somebody on a park bench and she was in my arms and fell asleep while I was holding her.  I can distinctly remember the smell of her hair and look on her face.  I woke up with the most intense emotions that I have felt in a very long time.  Of course waking up to reality made the feelings that much more memorable.

Adrenaline 2009 3 Miles: 15.00
Comments
From timp on Sat, Oct 24, 2009 at 13:06:18 from 68.166.26.83

good week, Andy

From Andy on Sat, Oct 24, 2009 at 13:07:58 from 198.60.114.178

Thanks, Tim. It feels good to start building up the mileage again. It will be a slow process to get back to where I want to be but I will get there.

From Kathie on Sat, Oct 24, 2009 at 15:04:35 from 63.248.105.188

I knew it was not naughty, sounds pretty cool!

Was it the soccer girl...you don't have to answer that...I just had to ask.

Oh and nice run too!

From Andy on Sun, Oct 25, 2009 at 14:59:21 from 198.60.114.178

I've probably already revealed too much about myself. Yes, it was soccer girl. I don't get out much so I tend to obsess about the one time I did.

From Teena on Mon, Oct 26, 2009 at 12:33:46 from 155.99.202.144

Andy -- LOVE the dream!

Soccer girl would be super lucky to be with you!!! :)

Slow milesFast milesTotal Distance
5.004.009.00

Warmed up with 3 easy miles.  It was freezing this morning so I use the term "warmed up" very loosely.  Ran 4 miles at 1/2 marathon pace.  Maintained 6:30/mile pace throughout the run.  Never really got into the run  The pace felt fine and I didn't get overly fatigued but something was missing.  Cooled down with 2 easy miles. 

Adrenaline 2009 3 Miles: 9.00
Comments
From Jeff L on Mon, Oct 26, 2009 at 10:45:33 from 76.164.29.58

Nice job. You seem to be running really well lately and putting in some good miles.

From Teena on Mon, Oct 26, 2009 at 12:34:25 from 155.99.202.144

Nice run!

Every run can't have everything, right?

From Rhett on Mon, Oct 26, 2009 at 13:56:55 from 74.41.249.102

Nice 1/2 MP run. Looks like you fitness is in good shape. Are you thinking about Painter's in Jan?

Andy, I know you went through this with Smooth a few months ago, but how do you delete shoes from the shoe manager. I just can't seem to make them go away.

From Andy on Mon, Oct 26, 2009 at 14:00:14 from 199.190.170.24

I'm running Snow Canyon on Nov 7 and have not decided about Painters yet. I am doing the Runner's Series and do not know which will be my 2nd race.

You can not actually delete a shoe if you have logged any miles on them. To make it so they do not show on your blog, go to the Shoe Manager after you log in. Uncheck the Active box of the shoe and click on the Update Shoe button. The shoe will still be in your shoe manage but will no longer be visible on your blog.

From Kathie on Mon, Oct 26, 2009 at 14:24:47 from 63.248.105.188

Nice run Andy. I think you run at the same time that I put my dogs out in the morning. I always decide what i am going to wear or where I am going to run based on the temperature when I put them out, and yes today it was cold!!!!!

From Rhett on Mon, Oct 26, 2009 at 15:45:40 from 74.42.168.210

Thanks Andy

From Smooth on Mon, Oct 26, 2009 at 17:12:44 from 174.23.240.142

NICE HMP run there, Andy! It was freezing! GOOD LUCK at Snow Canyon!

From BlondeRunner on Tue, Oct 27, 2009 at 00:24:50 from 69.3.200.203

Sounds like a nice run Andy - I think I appreciate running more when I can't do it.

From DonGardinero on Tue, Oct 27, 2009 at 01:26:38 from 152.216.7.5

Nice run. Seems like not too long ago we were wishing it would warm up and now it's starting all over again. Where did the summer go?

Slow milesFast milesTotal Distance
8.000.008.00

Got out just as the freezing rain was turning to snow.  The first few miles were uncomfortable but got better once the wind died down and it stopped snowing sideways.  Physically I felt a little worn out.  The pace was slow (8:00/mile) and felt like it took more effort than it should have.

Adrenaline 2009 4 Miles: 8.00
Comments
From Kathie on Tue, Oct 27, 2009 at 09:22:16 from 63.248.105.188

I think the first run in the snow is kind of like the first time you drive in the snow...you have to remember how to do it.

From RivertonPaul on Tue, Oct 27, 2009 at 12:55:26 from 67.42.27.114

BRRRRRR. You are so dedicated.

From timp on Tue, Oct 27, 2009 at 22:19:57 from 129.188.33.26

makes my run in the rain today seem warm...good job

From Smooth on Tue, Oct 27, 2009 at 23:20:46 from 174.23.240.142

GOOD JOB braving the snow, wind and sleet. I opted for the TM today...too chicken to go outside.

From Huans32 on Wed, Oct 28, 2009 at 08:43:42 from 138.64.2.76

Yeah it was a cold one. What is sad in just a few short months we will be thinking these temps are even warm.:(

Slow milesFast milesTotal Distance
5.000.005.00

Nice and easy recovery run.  Felt a little tired so a recovery run is exactly what I needed.

Adrenaline 2009 4 Miles: 5.00
Comments
From RivertonPaul on Wed, Oct 28, 2009 at 10:46:33 from 67.42.27.114

More than I did.

From Rhett on Wed, Oct 28, 2009 at 12:41:26 from 74.41.249.102

Sounds like you guys are already getting some nasty winter weather up there. Be safe running in it.

From Kathie on Wed, Oct 28, 2009 at 12:47:12 from 63.248.105.188

It was cold this morning!!!! I thought of you as I took the dogs out.

Nice recovery run now you can kick butt tomorrow!

From Andy on Wed, Oct 28, 2009 at 12:52:05 from 159.212.71.69

Yes, it was very cold. I'm now wearing full winter gear. It takes a couple of weeks to shift the mindset to enjoy running in the cold.

From Smooth on Wed, Oct 28, 2009 at 15:22:35 from 174.23.240.142

Way to get out there with a recovery run in the cold! It was wicked windy too!

From Teena on Wed, Oct 28, 2009 at 23:57:32 from 67.177.20.13

Are you feeling recovered??? :)

Slow milesFast milesTotal Distance
9.000.009.00

Ran the Davis Blvd loop.  It is about half the hill that I have been running but think my legs needed a break from the big hill.  My right ankle is acting up again and I think it is due to the cold weather.  Hoping it is not an issue throughout the winter. Really couldn't get into a groove.  The uphill was alright but coming down was very sloppy.

Adrenaline 2009 4 Miles: 9.00
Comments
From Kathie on Thu, Oct 29, 2009 at 13:07:23 from 63.248.105.188

Did you come up 1800? That is still really hard even if you only do half of it.

From Andy on Thu, Oct 29, 2009 at 13:38:34 from 159.212.71.200

I kind of zig-zagged my way up to Davis (1500, 2600 then 3100 from Orchard to Davis).

From Rhett on Thu, Oct 29, 2009 at 13:57:28 from 74.42.168.210

Nice run. I'm sure sloppy for you would be gliding for the rest of us.

From BlondeRunner on Fri, Oct 30, 2009 at 00:34:40 from 69.3.200.160

Hope that right ankle doesn't keep giving you trouble! Sometimes the weather doesn't help.

Slow milesFast milesTotal Distance
8.000.008.00

Garbage in - garbage out.  I drank too much soda yesterday and definitely felt it this morning.  Absolutely no power in my legs at all and felt pretty lousy all over.  Understanding why I felt this way made it easier to make it through the run.  

Adrenaline 2009 3 Miles: 8.00
Comments
From Cal on Fri, Oct 30, 2009 at 10:43:06 from 66.133.117.3

Is it the sugar, the caffeine, or the carbonation that you think is the problem?

From Andy on Fri, Oct 30, 2009 at 11:59:49 from 159.212.71.77

My feeling is that it is the sugar and other crap that goes into soda. I do not feel that carbonation and caffeine are performance inhibitors.

From Cal on Fri, Oct 30, 2009 at 12:12:17 from 66.133.117.3

Awesome. I've experimented with long periods of abstaining from Diet Soda vs. pounding large quantities of it on a regular basis (like now) and i haven't noticed any quantifiable effect on my running.

From Andy on Fri, Oct 30, 2009 at 12:26:33 from 159.212.71.77

I don't notice a big difference if I have less than 20 oz a day. The biggest hit on my performance is the extra weight that I carry because of the empty calories. I am 10 pounds heavier than my ideal racing weight but I don't want to be that thin. That is the reason I still drink it.

From Teena on Fri, Oct 30, 2009 at 12:34:57 from 155.99.202.122

Nice job with the miles! :)

From Kathie on Fri, Oct 30, 2009 at 13:02:06 from 63.248.105.188

I wish my nutrition was better...I love my candy though so this time of the year is really hard!

Nice run

From RivertonPaul on Fri, Oct 30, 2009 at 13:41:26 from 67.42.27.114

The Diet Dew, on the other hand, is an elixir. :)

From Rhett on Fri, Oct 30, 2009 at 15:12:40 from 74.42.168.210

Ditto to what Paul said.

From BlondeRunner on Fri, Oct 30, 2009 at 23:59:20 from 68.164.42.57

That refined sugar is for sure a problem for long term performance (as you know) and I have found that diet sodas prevent the body from getting rid of fat tissue even though it doesn't contain calories. Your right on Andy - those chemicals effect our bodies. When I am training a lot and trying to maintain my weight I eat a lot of nuts and seeds and whole fruit v.s. soda to keep my calories up. Just an idea.

Slow milesFast milesTotal Distance
15.000.0015.00

Started with my regular 9 mile loop before the club run.  Drove to meet the club.  Down time between the runs was about 15 minutes.  I'm not sure if this has any effect on the quality of the run but getting started for the second run is always tough.  Ran 6 miles along Davis Blvd. and a comfortable pace.  The entire run was at a relatively leisurely pace (7:45/mile).  Wasn't feeling great and wanted to give my legs a little break in preparation for the Snow Canyon 1/2 next week.

Thought I would share my Halloween costume.

Adrenaline 2009 3 Miles: 15.00
Comments
From allie on Sat, Oct 31, 2009 at 12:38:31 from 67.177.43.41

ha! that is a great costume. nice running today as well.

From timp on Sat, Oct 31, 2009 at 12:53:49 from 129.188.33.26

great run -

love the costume -just a wild guess, is that one of the dudes from Reno 911?

From Kathie on Sat, Oct 31, 2009 at 12:56:57 from 63.248.105.188

Love the costume the mustache is the best part!!!

Nice run

From Teena on Sat, Oct 31, 2009 at 16:42:08 from 67.177.20.13

You look HOT!!!!

From BlondeRunner on Sun, Nov 01, 2009 at 23:42:20 from 68.167.188.107

great costume!

Slow milesFast milesTotal Distance
5.002.007.00

This week is going to be a cut back week to get ready for Snow Canyon.  Started with 3 easy miles to warm up then ran 2 miles at 1/2 marathon pace.  Splits where 6:29, 6:28.  Breathing was good and if I concentrated my legs felt really strong.  I let my mind wander occasionally and when I did the legs did not move as well.  Cooled down with 2 easy miles.

Adrenaline 2009 4 Miles: 7.00
Comments
From Kathie on Mon, Nov 02, 2009 at 09:40:58 from 63.248.105.188

Nice run Andy!

From Rhett on Mon, Nov 02, 2009 at 11:49:58 from 74.41.249.102

I like the cut back week, but still with some faster running. Way to go.

From RivertonPaul on Mon, Nov 02, 2009 at 11:55:05 from 67.42.27.114

Good job running with purpose.

From jeffc on Tue, Nov 03, 2009 at 14:00:01 from 167.207.128.101

It's all mental baby!

Slow milesFast milesTotal Distance
7.000.007.00

Just your basic run of the mill run.

Adrenaline 2009 3 Miles: 7.00
Comments
From RivertonPaul on Tue, Nov 03, 2009 at 15:28:05 from 67.42.27.114

Run of the mill but not on a treadmill.

From timp on Tue, Nov 03, 2009 at 16:14:20 from 129.188.33.26

what's your goal for the 1/2 this weekend?

From Kathie on Tue, Nov 03, 2009 at 16:17:19 from 63.248.105.188

Good luck this weekend!!!!

From Andy on Tue, Nov 03, 2009 at 16:22:03 from 199.190.170.28

Tim - The goal is to fulfill one of the required races for the Runners Series to get guaranteed entry into SGM next year. I have very low expectations going into the race. I will be satisfied with something around 1:26.

From timp on Tue, Nov 03, 2009 at 16:30:06 from 129.188.33.26

then you can just have fun racing people instead of just chasing a time -

From Teena on Tue, Nov 03, 2009 at 18:07:20 from 67.177.20.13

Have you ran SC before? Out of all of my races it was the one where I felt the strongest and the best in shape (last year) ... and yet it is where I got my stress fracture!!! GO FIGURE!!!

Can't wait to read your report! I am sure you will do even better than you think!

From BlondeRunner on Wed, Nov 04, 2009 at 00:54:31 from 69.3.201.55

run of the mill is good going into a race...even if it's just a check off...have fun this weekend Andy.

Slow milesFast milesTotal Distance
7.000.007.00

Absolutely no power in my legs today.  They felt completely empty.  I'll just chalk it up to one of those days.

Adrenaline 2009 4 Miles: 7.00
Comments
From RivertonPaul on Wed, Nov 04, 2009 at 11:12:27 from 67.42.27.114

You'll be ready come Saturday.

From Kathie on Wed, Nov 04, 2009 at 12:47:07 from 63.248.105.188

Ditto Paul...you will do great on Saturday!

From Teena on Wed, Nov 04, 2009 at 12:57:07 from 155.99.202.62

Ditto Paul and Kathie!!! :)

From Rhett on Wed, Nov 04, 2009 at 18:34:57 from 74.42.168.210

Time to fuel up. Get some carbs in that system.

Oh yeah, and ditto Paul, Kathie, and Teena.

From BlondeRunner on Wed, Nov 04, 2009 at 22:41:48 from 69.3.201.55

Sometimes I feel that way the week before the race, but it's usually nerves. I have often run my best races feeling like that the week before.

Slow milesFast milesTotal Distance
5.000.005.00

Felt really tired during the run.  Decided to cut the run short because I wasn't having any fun.  Ran the last 2 miles a little quicker and I felt a lot better at the quicker pace.  

Adrenaline 2009 3 Miles: 5.00
Comments
From Kathie on Thu, Nov 05, 2009 at 09:23:58 from 63.248.105.188

Good idea to save your energy for Saturday. I will be thinking of you on the group run, I know you will do great!

From RivertonPaul on Thu, Nov 05, 2009 at 11:57:47 from 67.42.27.114

Your body is just getting ready. Travel safely.

Slow milesFast milesTotal Distance
5.000.005.00

Wanted to run 7 but work got in the way so I had to cut the run short.  Pressed the pace a little and it felt good.  

Adrenaline 2009 3 Miles: 5.00
Comments
From Huans32 on Fri, Nov 06, 2009 at 09:25:35 from 138.64.2.76

Looking good man. Tomorrows race will be great. Can't wait to read the report. When you driving down??

From Andy on Fri, Nov 06, 2009 at 09:38:19 from 159.212.71.200

Thanks, Mark. I will probably leave at 2 or 3.

From Cal on Fri, Nov 06, 2009 at 09:56:10 from 66.133.117.3

I'll probably see you down there tomorrow Andy, but if not good luck and run well!

From Huans32 on Fri, Nov 06, 2009 at 10:03:49 from 138.64.2.76

Nice just enought time to get there and get everything ready. Looks like a good course to run.

From timp on Fri, Nov 06, 2009 at 10:39:04 from 129.188.33.27

good luck tomorrow!

From Rhett on Fri, Nov 06, 2009 at 12:19:46 from 74.42.168.210

Good luck tomorrow. I expect your usual detailed report.

From Kathie on Fri, Nov 06, 2009 at 13:39:02 from 63.248.105.188

Good luck Andy!!!!!

From Andy on Fri, Nov 06, 2009 at 13:42:02 from 159.212.71.200

Thanks for all the well wishes. It really is not going to be much of a race. I am not in race shape and my stomach has become to gooey for me to run fast. It will be a good get away and the whole intent is to check off one race in the runner's series.

From Kathie on Fri, Nov 06, 2009 at 13:59:22 from 63.248.105.188

Ok no pressure...I will change my "good luck" to Have fun!!!!!!

From RivertonPaul on Fri, Nov 06, 2009 at 18:45:31 from 75.169.15.140

Best of luck.

From DonGardinero on Sat, Nov 07, 2009 at 00:29:52 from 152.216.7.5

Have fun!!!!

From Smooth on Sat, Nov 07, 2009 at 01:49:14 from 174.23.240.142

Enjoy and best of luck!!!

From Teena on Sat, Nov 07, 2009 at 20:59:59 from 67.177.20.13

Patiently and anxiously awaiting your race report. :)

Race: Snow Canyon 1/2 Marathon (13.1 Miles) 01:29:14, Place overall: 23, Place in age division: 2
Slow milesFast milesTotal Distance
1.3013.1014.40

Not what I was hoping for this weekend.  Figured if nothing else, I would get a nice relaxing night in a hotel without kids.  Checked into my "no smoking" room and it smelled like a casino.  On top of that, it was right next to the indoor swimming pool that was open until 11 and below the rowdy high school swim team.  I wasn't overly concerned about getting to bed early since the race didn't start until 9:15 and actually slept pretty soundly once I drifted off.

Got to the start line early as usual and jogged a little over a mile.  Met up with Cal, Bill and Don.  Asked Bill for advice on the course and he said to resist the temptation to hammer the first couple of miles (should have listened to him).  I analyzed splits from other peoples races last year to try to get a feel for the course.  It would have actually been a decent predictor if I would have followed it.

 MileSplit
 Note
 1 5:36The course starts with 1.3 miles of screaming, quad killing downhill.  The pace really isn't that fast.  I just let gravity do it's thing.  I wasn't pushing too hard and felt comfortable. Ran near Rich Borget and knew that meant I was going too fast.  This was 20 seconds too fast according to my calculator.
 2 6:04 After 0.3 miles of the super steep hill the course turns onto the trail and has a more comfortable gradual downhill.  Split was only 10 seconds too fast.
 3 6:33 Right on pace and feeling pretty good.
 4 7:20 Turned onto the dirt road and started the uphill portion of the race.  Set my pace by hanging with the group of runners around me.  A few seconds slower than predicted but right where I want to be.
 5 7:07 Felt like I started to push the pace and passed a few runners.  Counted the runners coming back down to see where I stood.  Made the turnaround and slipped and almost fell.  I was in 27th place at the turnaround but immediately passed 2 runners as they stopped for a drink.  My goal going into the race was to finish in the top 25.  Passed 2 more runners putting me in 23rd place.
 6 6:58 I'm guessing my split here.  My Garmin lost it's signal and I didn't realize it until later.  I assumed that only my mileage was wrong and the timer was still going (more on this later).
 7 7:10 My analysis showed that mile 7 was 5% slower than the average pace and I couldn't figure out why because the elevation chart showed a steady downhill.  There is a good, steady climb during part of this mile which explains the slowdown.  Once again, I estimated the pace because of the Garmin error but reset my splits so all other splits are accurate.
 8 6:39Feel decent but can tell that my legs are just about done.  They are getting really heavy and I am losing the desire to push.
 9 7:03 At this point I called it quits.  At least I made it twice as far as the last 1/2 marathon when I sent up the white flag after 4 miles.  I forgot to bring my GU with me but they had it at the table just before the 9 mile mark. This aid station was a complete mess.
 10 6:58 I'm in survival mode and just shuffling along.
 11 7:13 Predicted a little slower than average for this mile but not this much.  There are a lot of rolling hills once you dump out into the neighborhoods that really take their toll.
 12 7:10 Really struggling and can hear somebody catching up to me.  He moves by me on the last big hill and I have no energy to respond.
 13 6:52 Was able to pass a runner that I had my eye on for 2 miles.  I could tell he was struggling just a little more than I was.
 13.1 0:31 On the high school track for a final push.  Glad to be done


When I finished I thought my final time was 1:25:41 because that was what my Garmin showed.  While I was disappointed with how I felt at the end I felt good about the time.  Once the results were released, I realized that not only did my Garmin stop measuring when it lost it's signal but the timer stopped too.  My final time was actually 1:29:14.  To say I was disappointed would be an understatement.  I could not believe that I was that slow.  After a lot of reflection during the drive home I am more at peace with it and have come up with a few thoughts about the race and my training. 

The fact that most of my daily runs are 8 miles and I fell apart after 8 miles in this race is not a coincidence.  I have not done enough consistent long runs (15+ miles) in the past few months to sustain race pace in a half marathon.  When I PR'd in August, I had a couple of months of decent training including long runs.  Since then, I have run very few runs past the half marathon distance.  Not only is there a physical limitation but the mental skills required to push through the discomfort is missing. 

I usually take a GU at the halfway point.  While you do not need the extra carbs during a 1/2 marathon, it always provided a little pick me up.  Since I forgot mine and only got 1/2 a clif shot at mile 9 I think this may have hurt me a little (especially since I went out too fast).

Despite the race starting later than most races and it being unseasonably warm, I do not think the heat had anything to do with my collapse. Even though my shirt was soaked, I never felt hot during the race. 

My weight is probably a limiting factor in me being fast right now. I have to decide if I want to allow my weight to drop and become gaunt again to run faster times.  I look a lot thinner than I really am and I'm not sure I want to be 15 pounds lighter with where I am in my life right now.

While not entirely thrilled with the race, I did complete one race in the Runner's Series which is the most important thing.  Now I have to decide if I am happy being a 1:27-1:29 half marathoner and 3:05 marathoner or if I want to refocus on training serious and dropping weight and becoming a 1:20 halfer and 2:50 full runner.  Does it really make a difference in the grand scheme of things?

Adrenaline 2009 4 Miles: 14.40
Comments
From Jeff L on Sat, Nov 07, 2009 at 22:38:00 from 74.81.252.152

Nice job, even though it was a bit of a disappointment for you.

From Teena on Sat, Nov 07, 2009 at 22:54:40 from 67.177.20.13

Hey there!!! I have been waiting for this race report all day!

I am so sorry that you are disappointed. But I think your analysis is dead on. Only you can weigh the costs though. All I know is that you are a stud!

Also, your goal was top 25 ... you nailed that with room to spare! AND ... 2nd in your AG. I know this is likely no consolation, but dang, there are SO SO SO many of us (including me) would would absolutely die (maybe not literally) for such a remarkable outcome! You are incredible!!!

Sleep well tonight. No HS swim team to keep you up. :)

From RivertonPaul on Sat, Nov 07, 2009 at 23:46:33 from 75.169.15.140

Andy, good job in racing in the off season. I admire you for doing much more than me. Bummer about the casino smelling room. Still sub 1:30 which I couldn't pull off last March. Keep at it.

From Smooth on Sun, Nov 08, 2009 at 00:28:21 from 174.23.240.142

I really enjoy reading your race report and your self evaluation. Sorry it was a disappointment to you. I felt you did the best with what's given. You will always be a running rock star to me/us no matter which path you choose in your running career!

From Rhett on Sun, Nov 08, 2009 at 11:11:24 from 216.67.216.176

Even on a bad day for you, you still had a great race to many of our standards, and I love reading your reports. They are so insightful. Thanks for sharing.

From timp on Sun, Nov 08, 2009 at 11:24:52 from 66.167.51.146

good job in the race - even if it wasn't what you wanted. Dang that first mile was fast!

That last question is the big big question for many of us. It is hard to keep the hard training fire burning.

From jtshad on Sun, Nov 08, 2009 at 11:31:54 from 69.20.183.178

Sorry the race and trip wasn't quite what you expected, but you still went out and competed. You have done a very thorough analysis and learned a lot about your fitness, racing and moving forward.

From Andy on Sun, Nov 08, 2009 at 16:37:43 from 198.60.114.178

Thanks everybody. I did forget to mention the best part of the weekend. My girls hid pictures of them in my bag of running gear so I would remember them while I was down there. Very cute.

From Huans32 on Mon, Nov 09, 2009 at 09:45:10 from 138.64.2.76

I response to your last question does it really matter??? Well yes it does. It will be your goal for the next few months or even the whole year. Just decide what it is your wanting and work towards that goal. You did awesome considering all the training you have done. You are really a great fast runner. And I really admire the way you race so hard. If those first couple weren't so fast you would of ended alot differently. But now you know for next race and next year if you do it again. Awesome report and race Andy. You still did great and hung in there.

From fly on the Wall on Mon, Nov 09, 2009 at 12:07:51 from 168.179.215.132

Thanks for including your drive home reflections.

Does it really make a difference in the grand scheme of things? Not likely but will it lead a net gain in fullfillment, satisfaction, happiness, etc?

From jeffc on Tue, Nov 10, 2009 at 11:44:51 from 167.207.128.101

Great race Andy! Not much you can do on that first hill except let it go and enjoy the ride. When I read your question "does it matter?" Probably not in the "grand scheme" of things but it surely matters for your sense of personal fulfillment, etc.......dito fly.

From Clay on Tue, Nov 10, 2009 at 12:44:40 from 67.222.231.10

What really matters Andy is your two little girls putting their pictures in your bag, in the grand scheme of things they are what really matter, running in my opinion is secondary.

Great job on the race any time you are sub 1:30 its a good race.

Keep up the good work.

Slow milesFast milesTotal Distance
5.000.005.00

Legs are super sore (especially my left glute).  Took it really easy.  Felt a little nauseous half way through the run.  It seems like I always feel this way after a race.  Very strange.  

Adrenaline 2009 4 Miles: 5.00
Comments
From Huans32 on Mon, Nov 09, 2009 at 09:35:37 from 138.64.2.76

Great job on getting in a run after your race. Now to go check out the report.:)

From timp on Mon, Nov 09, 2009 at 10:46:02 from 129.188.33.27

good recovery run

From Rhett on Mon, Nov 09, 2009 at 11:48:04 from 74.41.249.102

Sore glutes make for tight buns, and chics dig that. Better watch out for 'em Andy. : )

From Teena on Mon, Nov 09, 2009 at 12:28:56 from 155.99.202.67

Rhett is right ... they totally dig that! :)

Hey ... be careful. SC is AWESOME but it does beat your body up a bit.

Take it easy for a bit. :)

From Smooth on Mon, Nov 09, 2009 at 12:44:19 from 174.23.240.142

Nice recovery run after an AWESOME half! Have a great week!

From Kathie on Mon, Nov 09, 2009 at 13:07:31 from 63.248.105.188

Yes Rhett is right you are going to need a stick to beat off all the girls!

Nice recovery run.

Slow milesFast milesTotal Distance
5.000.005.00

Why did I run today?  I didn't sleep last night, I feel nauseous and my legs are still crazy sore.  What kind of day would it be if it didn't start with a run?  I wouldn't know what to do with myself.  Ran at a super slow pace and felt alright once I got going.  Will continue with the short and slow runs until I feel pep in my legs again.

Adrenaline 2009 3 Miles: 5.00
Comments
From Rhett on Tue, Nov 10, 2009 at 11:04:54 from 74.42.168.210

I'm sure your legs will benefit from the recovery running until they are back to normal.

From Huans32 on Tue, Nov 10, 2009 at 16:53:44 from 138.64.2.76

Great job getting out there and sticking with the habit. Hope your legs recover quickly.

From Smooth on Tue, Nov 10, 2009 at 19:20:28 from 174.23.240.142

I ditto Rhett! Your legs will get the pep soon!

Slow milesFast milesTotal Distance
5.000.005.00

The recovery continues.  Feel a little better each day.

Adrenaline 2009 3 Miles: 5.00
Comments
From Huans32 on Wed, Nov 11, 2009 at 10:00:29 from 138.64.2.76

Nice job on the recovery. Have you decided on what will be your other race in the series??

From Andy on Wed, Nov 11, 2009 at 10:11:18 from 159.212.71.199

It will most likely be Painters or Lake to Lake. There is a 5k during spring break and if I am down there I will do that one.

From Teena on Wed, Nov 11, 2009 at 13:23:07 from 155.99.212.97

Glad to hear that things are falling in place! :)

From Kathie on Wed, Nov 11, 2009 at 16:13:47 from 63.248.105.188

Happy to hear you are feeling better.

From Huans32 on Thu, Nov 12, 2009 at 09:36:11 from 138.64.2.76

Well hopefully it will be the Painters one. I would like to see you again at a race. Good to hear your feeling better.

Slow milesFast milesTotal Distance
8.000.008.00

It was warm this morning and very windy.  I guess a storm is blowing in so I enjoyed what is probably the last warm weather run for awhile.  Other than a little soreness in my joints, my legs feel like they have recovered.  Felt good at my 5 mile turn so I kept going.  Did the same thing at the 6 and 7 mile turn.  It was a good run even though it was slow.

Adrenaline 2009 3 Miles: 8.00
Comments
From Huans32 on Thu, Nov 12, 2009 at 09:37:18 from 138.64.2.76

Yeah it was kind of odd with the wind and being so warm. I was about to get my tights out till I stepped outside and felt that it was so warm. But I think it might be the last of the warm weather but who knows.

From Rhett on Thu, Nov 12, 2009 at 10:59:40 from 74.42.168.210

Sounds like you guys have a big winter storm heading your way. Do me a favor and keep it up there so we can continue to enjoy our days in the mid to upper 70s.

From Kathie on Thu, Nov 12, 2009 at 12:46:54 from 63.248.105.188

Nice run Andy, don't you love it when you can go longer than planned.

From Teena on Thu, Nov 12, 2009 at 17:44:07 from 174.52.45.85

LOVE IT!!!!

From Smooth on Fri, Nov 13, 2009 at 00:22:40 from 174.23.240.142

NICE run!

Slow milesFast milesTotal Distance
0.600.000.60

That was weird.  Got to the top of the street (0.3 miles) and something didn't feel right.  It wasn't the legs but something was telling me not to run this morning.  Turned around and went back home.  Cannot explain it.  Guess I just needed a break.

Adrenaline 2009 4 Miles: 0.60
Comments
From Huans32 on Fri, Nov 13, 2009 at 09:21:41 from 138.64.2.76

Well I am glad you listened to your feelings. Rest day here and there isn't a bad thing.

From Clay on Fri, Nov 13, 2009 at 13:08:53 from 67.222.231.10

That is weird Andy. Way to listen your body and your inner spirit, a day off is a good thing.

From Kathie on Fri, Nov 13, 2009 at 13:42:11 from 63.248.105.188

It is Friday the 13th maybe something weird would have happened on your run!!! Good thing you turned around.

From Rhett on Fri, Nov 13, 2009 at 15:03:50 from 74.42.168.210

You will never go wrong listening to the Spirit. Well done. Enjoy the rest day.

From Mack on Sun, Nov 15, 2009 at 01:22:45 from 71.111.182.118

I'm very impressed that you listened to those feelings. Not all of us are that wise.

Slow milesFast milesTotal Distance
16.000.0016.00

Was up early this morning (dang body clock) so I went to the LPT to get in a few miles before the club run.  I knew the run with the club would be short so I was glad that I got out early to get in a few extra miles.  The battery in my Garmin is dead so I am guessing on the mileage but am pretty sure it is close.  Ran 10 miles on the trail and passed Kathie on the way back.  Didn't recognize her at first since she wasn't wearing her blue jacket.  I was still very early and didn't want to stand around that long before starting up again so I grabbed a drink from the car and headed back out for 1.5 more miles.  Kathie was right at my turn around spot so I ran back with her.  Met up with the club and ran 4.5 miles with Trevor.  Either I didn't take in enough fuel or my body isn't processing it very efficiently because I really started to feel hypoglycemic 1.5 miles into the last segment of the run.  I started seeing spots as we went into the tunnel and my arms and hands were tingling.  This lasted for 1.5 miles then the last mile felt a lot better.  I thought about the pop tart that I had in my car the entire time and that is all that kept me going.  When I got back to my car, it was gone.  Guess I ate it before the run and forgot.  Glad to get the mileage in and despite the 2 miles of being low, the run felt good.

Adrenaline 2009 4 Miles: 16.00
Comments
From Kathie on Sat, Nov 14, 2009 at 12:38:11 from 63.248.105.188

I had pretzels and Gu in my car if I knew you were hungry I would have shared.

Now you know I have an orange jacket too, I could tell you didn't know it was me...

From Rhett on Sat, Nov 14, 2009 at 17:54:22 from 216.67.216.176

You're pretty die hard to keep running while seeing spots, having tingling fingers, and hallucinating about pop tarts. Good job on the pop tart fuel by the way and nice run too.

From Teena on Sat, Nov 14, 2009 at 18:05:50 from 174.52.45.85

Andy -- I am laughing so hard right now. First, only a diehard runner like yourself keeps running when seeing spots and tingling hands. Second, the pop-tart fiasco was hilarious!!! I'm laughing right now just thinking about it!!

Nice job on the miles!

Hey, quick question. I have thought about the training programs you like and looked into them. What do you think about this book? I think I will order it if I get the thumbs up from you: http://www.amazon.com/Advanced-Marathoning-Pete-Pfitzinger/dp/0736074600/ref=sr_1_2?ie=UTF8&qid=1228686056&sr=8-2

From Andy on Sat, Nov 14, 2009 at 19:23:42 from 198.60.114.178

Teena - That is an excellent resource even if you don't use the training program. It covers the training principles but doesn't go into so much detail that you lose interest. The typical training in a week is a long run, one speed session (either a 4-7 mile tempo run at 1/2 marathon pace or shorter repeats at 5k pace), a medium long run and a couple of recovery runs. I give the book 2 enthusiatic thumbs up.

From BlondeRunner on Sat, Nov 14, 2009 at 23:06:52 from 68.167.228.5

Sorry - I wasn't paying any attention...I was way behind...I always have food in my car if you ever need it. (water too)...no poptarts...just healthy stuff

From Smooth on Sat, Nov 14, 2009 at 23:21:53 from 174.23.240.142

It is so YOU Andy to keep running in hypoglycemic state!!! Such a diehard!

From Andy on Sat, Nov 14, 2009 at 23:47:14 from 198.60.114.178

I was fine once I finished running. It was just that 2 mile stretch that I struggled. I did a poor job of consistent carbohydrate intake which caused the peaks and valleys.

Slow milesFast milesTotal Distance
7.000.007.00

Bitter cold this morning.  I'm going to have to start doubling up on the gloves.  Took awhile to warm up then felt decent the second half of the run.

Adrenaline 2009 4 Miles: 7.00
Comments
From Huans32 on Mon, Nov 16, 2009 at 12:18:16 from 138.64.2.76

Sure was a cold one. Nice job getting out there and getting it done

From DonGardinero on Mon, Nov 16, 2009 at 14:11:21 from 75.162.174.156

Nice job. You are tougher than I am. I can't even stand going outside to warm up my truck.

From Teena on Mon, Nov 16, 2009 at 16:15:39 from 155.99.210.79

Nice job tough boy!!!

It was cold this morning ... my asthma was acting up as I walked to my class at school. Good thing I wasn't running since I didn't have my inhaler!!!

Can't wait for my book to come! :)

From Smooth on Mon, Nov 16, 2009 at 16:26:44 from 174.23.240.142

Sure was a cold one this morning! Try putting mittens on the outside of the gloves. I'm thinking I need to double the socks. Those "breathable" running shoes are too "airy" for one pair of socks! WAY to tough out the cold. I'm sure we'll get acclimatized soon!

Slow milesFast milesTotal Distance
8.000.008.00

Couldn't sleep last night so I was very tired during the run this morning.  Remembered my ear warmers and second pair of gloves so I was much more comfortable during the run.  First few miles were pretty blah but then started to feel a little better towards the end.  Started at 8:00/mile and sped up a little each mile finishing at 7:30.

Adrenaline 2009 4 Miles: 8.00
Comments
From Kathie on Tue, Nov 17, 2009 at 12:33:49 from 63.248.105.188

Nice run Andy, I am glad you were warmer.

From Rhett on Tue, Nov 17, 2009 at 13:09:59 from 74.42.168.210

Running when you are comfortable makes a huge difference.

Slow milesFast milesTotal Distance
8.000.008.00

Hilly run up 1800 S to the mouth of Mueller Park canyon.  I felt very "heavy" this morning while I was running.  Couldn't get the legs to move right.  The effort didn't kill me going up and I really didn't pound the pace coming down.  As I saw my reflection in a store window I realized my form looked really bad.  Too much bending at the waist.  This has always been a problem for me and I think the cause is that my backside is disproportionately bigger then the rest of my body and I bend at the waist to compensate.

Adrenaline 2009 3 Miles: 8.00
Comments
From DonGardinero on Wed, Nov 18, 2009 at 13:42:10 from 75.162.169.187

Sounds like a good assessment. I hate seeing my reflection while I'm running. I also hate seeing my shadow when the sun is behind me. I seem to bob left and right and it looks silly.

From Kathie on Wed, Nov 18, 2009 at 13:44:26 from 63.248.105.188

What???? You have no butt at all to speak of. Not that I really looked but now I might have to check it out :)

From Rhett on Wed, Nov 18, 2009 at 13:52:56 from 74.42.168.210

One of these days I'm going to have to have my wife bring a video camera out to the track and film me running so I can better assess my form. I'm sure I probably look rediculous as well.

From Smooth on Wed, Nov 18, 2009 at 19:14:12 from 174.23.240.142

Nah, I think it has to do with your highness (as in tallness)! :D

Slow milesFast milesTotal Distance
7.000.007.00

Yesterday's downhill run aggravated my right ankle.  Kept the pace nice and easy and treated the run as a recovery run.

Adrenaline 2009 4 Miles: 7.00
Comments
From Rhett on Thu, Nov 19, 2009 at 11:09:25 from 74.42.168.210

Recovery is as important as hard training runs. Good job.

From Kathie on Thu, Nov 19, 2009 at 12:53:17 from 63.248.105.188

Smart

From Teena on Fri, Nov 20, 2009 at 01:20:02 from 174.52.45.85

Very good thinking today.

Guess what? I got my book!!! Now I am ready to Andynize myself!!! If you say it is good it must be!!! Let the learning begin! :)

From Andy on Fri, Nov 20, 2009 at 09:53:52 from 198.60.114.178

Glad you got the book. It is a good resource. It has been awhile since I've done things the right way so "Andynizing" may not be such a good idea.

Slow milesFast milesTotal Distance
8.000.008.00

It took a little extra work to get myself out the door this morning.  Very cold so it took awhile to warm up.  Half way through the run I realized that I really don't push myself hard enough.  I get into a comfort zone and don't push the pace as much as I should.  I don't want to run so hard that it hurts but I should be going a little faster than I am. 

Adrenaline 2009 3 Miles: 8.00
Comments
From Huans32 on Fri, Nov 20, 2009 at 13:44:06 from 138.64.2.76

LOL that is interesting that you would say that. I have been feeling the same thing. I still haven't puked on any of my races or runs yet. And that burning in your legs I hear about. I still feel something just no burning. So I am sure there is still another level or 2 out there for us to push too.

Great job braving that wind today. It was a bit chilly but that wind look horribly cold.

Also Andy I think Fly and I are wanting to get together for another run. Are you up for another run like last time?

From Andy on Fri, Nov 20, 2009 at 13:46:30 from 199.190.170.21

Another run with you and Fly sounds great. Let me know what you come up with.

From Huans32 on Fri, Nov 20, 2009 at 13:48:40 from 138.64.2.76

Will do man. And I am not up for one of those long 18 miles or whatever it turned out to be. Only 10-13 for me:) I will send you a Email with my cell.

From Maynard on Fri, Nov 20, 2009 at 19:48:33 from 71.213.7.136

My personal solution to that problem is convincing myself, in spite of the reality, that I'm pushing too hard and that I need to slow down. Pretty soon my mind stops recognizing effort and just figures if I'm running I must be good.

From Andy on Fri, Nov 20, 2009 at 21:38:46 from 198.60.114.178

Maynard - That is the philosophy that I have been following and think maybe it is time to mix it up. Good to see you on the blog.

Slow milesFast milesTotal Distance
15.000.0015.00

What is that they say about people who do the same thing and expect different results?  Went to the LPT an hour before the club run to get in 8 miles before the club met (avg pace 7:45).  I forgot my fuel belt again so could only get a drink of Gatorade after 8 miles.  Ran 4.5 with Trevor and started to see spots again and feel hypoglycemic about 2.5 miles into the run.  It was not as bad as last week and lasted less than a mile.  Grabbed a drink and headed out for another 2.5 miles.  Averaged 6:50/mile with Trevor and 7:30 for the last 2.5.  Felt really good at 6:50 pace (aside from the spots).  Actually felt better running close to 7:00 than I did at 7:45.  Probably due to a better running economy at the faster pace.

Adrenaline 2009 4 Miles: 15.00
Comments
From Kathie on Sat, Nov 21, 2009 at 14:13:47 from 63.248.105.188

You need to throw a gu in your pocket...or just remember your fuel belt. You did really great today, it is amazing to me how fast you and Trevor are out of sight.

From Teena on Sun, Nov 22, 2009 at 01:00:23 from 174.52.45.85

You worry me a bit with all of that spot seeing!!! Man alive ... would you please get some sugar in your blood??? PLEASE!!!!

Nice job on the run though. VERY VERY VERY cool!!!

My new book is a very bad influence in my life ... I prefer it to my studying. Go figure!!! Where is my self control???

(GREAT BOOK!!!)

Slow milesFast milesTotal Distance
8.000.008.00

Very, very, very slippery.  It stormed just enough to put a layer of super slickness on the road.  The first few miles were alright but the last two were treacherous.  Almost went down a few times but luckily was able to stay upright the entire run.  I'm staying home with a sick kid today so I don't have to deal with driving on the roads.  Be safe everybody.

Adrenaline 2009 3 Miles: 8.00
Comments
From Kathie on Mon, Nov 23, 2009 at 13:00:38 from 63.248.105.188

Be careful out there...I wouldn't want you to get hurt, then what would I do all alone on the LPT?

From Rhett on Mon, Nov 23, 2009 at 17:50:13 from 74.42.168.210

I hope the sick one gets better soon and you stay healthy in that nasty weather.

From Missee on Mon, Nov 23, 2009 at 22:38:50 from 75.169.159.127

My run was treacherous today, too. My running partner fell and twisted her ankle really bad!!! We asked ourselves before we even started if it was a good idea to run or not!

From Teena on Mon, Nov 23, 2009 at 22:45:23 from 174.52.45.85

Sorry about the sick one. :(

Be careful out there. I fall when there is NO ice (ask Huans/Mark)... no way I should go out!!! :)

Nice job staying upright. :)

From Smooth on Tue, Nov 24, 2009 at 00:43:49 from 174.23.201.210

NICE balancing act in more ways than one! Hope your little one feels better soon.

Slow milesFast milesTotal Distance
8.000.008.00

A little colder each day.  Middle miles felt really good but started to get a little tired the last 2 miles.  Averaged 7:30/mile for the run.

Adrenaline 2009 4 Miles: 8.00
Slow milesFast milesTotal Distance
6.000.006.00

I had another one of those "I really don't want to run" mornings.  I usually run a little harder on Wednesday mornings but decided to take it easy since there was little motivation.  Felt pretty yucky and slow throughout the run but glad I got it in.

Adrenaline 2009 3 Miles: 6.00
Comments
From RivertonPaul on Wed, Nov 25, 2009 at 12:44:26 from 67.42.27.114

Have a great Thanksgiving. I've been a bit busy (and hurt) so not posting much, but I miss these friendships.

From Kathie on Wed, Nov 25, 2009 at 12:46:21 from 63.248.105.188

Did you get to sleep in or do you have to work today?

From Andy on Wed, Nov 25, 2009 at 13:03:53 from 199.190.170.28

No sleeping in for me. I worked from home the past 2 days so I could stay with Emma so I had to get into the office today.

From Rhett on Wed, Nov 25, 2009 at 14:49:04 from 74.42.168.210

Hopefully your pep will be back tomorrow for you 10K. Have a great Thanksgiving.

From Andy on Wed, Nov 25, 2009 at 15:00:06 from 199.190.170.29

I'm running the 5k with my son which shouldn't require any pep. I am going to try to get in some miles before the race.

From Rhett on Wed, Nov 25, 2009 at 15:04:36 from 74.42.168.210

Very cool. How old is he? Are you going to stay with him and pace him?

From Andy on Wed, Nov 25, 2009 at 15:06:55 from 199.190.170.29

He is 13 but not really a runner. They run everyday in PE so he wanted to give it a shot. We are going to run together and will just go as fast as he wants. I have promised myself not to push him and just have fun.

From Huans32 on Wed, Nov 25, 2009 at 16:34:39 from 138.64.2.76

Well hopefully your son will catch the runners bug. And be running with you a bit more.

From Teena on Wed, Nov 25, 2009 at 17:32:31 from 174.52.45.85

Hey Andy ... what Turkey Trot are you running? My kids have been BEGGING me to take them to one. Not sure if it is too late to register someplace. Was hoping I could find a little local one someplace but no such luck.

From Andy on Wed, Nov 25, 2009 at 17:41:44 from 159.212.71.77

The race is at the South Davis Rec Center in Bountiful. We signed up the day of the race last year. They have a 5k, 10k and kids k. My girls are running the kids k. Isn't there one in Draper (the human race)?

From Teena on Wed, Nov 25, 2009 at 17:46:36 from 174.52.45.85

There is one in Draper and one in Cottonwood Heights.

My 7 year old thinks she is big enough not to have mommy right by her side ... so ... I was hoping to find something on a smaller scale. Plus, I'm not sure if she is ready for the hills that are at Cottonwood Heights and want her to have a great experience for her first.

From Andy on Wed, Nov 25, 2009 at 20:23:17 from 198.60.114.178

My 13 year old doesn't think he is too big for his daddy to be by his side (at least I hope he doesn't).

From Teena on Wed, Nov 25, 2009 at 21:08:18 from 174.52.45.85

I will tell her that! Maybe it will help her change her mind ... I have tried to convince my 12 year old to let me run a race with-with her for two years ... she doesn't want me either ... STINK!!! My 10 year old boy, nonetheless, has let me run one with him!!! What's up with girls?? :)

I'm half leaning towards just inviting a bunch of family and friends to come and run a make-shift one on the JRP.

Who knows. I'm running out of time though!!! :)

Slow milesFast milesTotal Distance
12.000.0012.00

Started the day with 8 chilly miles.  Felt good during the run and averaged 7:30/mile.  Got home, picked up Ashton and went to the Turkey Trot at the South Davis Rec Center.  I didn't think that Ashton wanted to run it but he has been running a lot in PE so he wanted to give it a go.  I told him that he could set the pace and I wouldn't try to push him at all.  This was the first time that I was in a race without racing.  It was a strange feeling.  I still found myself sizing up the competition and getting the usual pre-race jitters.  The first mile went really well (9:50) but he was feeling it.  Saw Fly running with his daughter.  We walked a little after 1.25 miles and then ran to the 2 mile marker (11:11).  Ran for another half mile then he had to walk a little again.  Told him that once we hit the last turn, I wanted him to stretch out his legs and really push (3rd mile was 11:09).  He really pushed hard the last little so he definitely could have run faster.  I don't think he realized what a 5k is supposed to feel like so held back during the race.  I was still really proud of him because before school started he got really out of shape and I was surprised that he even wanted to do this.  After the 5k my girls ran in the kids k.  Gracie took off way too fast (she is incredibly competitive) and felt really bad after the race.  I tried to explain to her if I don't feel that way after a race then I know I didn't push hard enough.  I think Emma isn't fully recovered from being sick so I ran with her at a more leisurely pace.  It was a lot of fun and am glad that I was able to run a 5k without dry heaving at the end.

 

After the race, I went back to the finish line to see Kathie finish the 10K and was surprised that she was already done.  She ran a really great race and can't wait to read the report (whenever she gets around to writing it).

 

 



 

Adrenaline 2009 4 Miles: 12.00
Comments
From Kathie on Thu, Nov 26, 2009 at 14:35:29 from 63.248.105.188

So nice to see you again today! Ashton did a great job for not "training" Do you think he will do it again next year?

From Andy on Thu, Nov 26, 2009 at 14:48:45 from 198.60.114.178

I need to find a way to keep him in shape. Unfortunately, PE is only 1 semester. He doesn't take "coaching" from his dad very well so I need to find something for him to do that he will enjoy and keep him active.

From MarcE on Thu, Nov 26, 2009 at 15:01:13 from 206.225.68.25

Awesome speedsters in the making!

Have a Happy Thanksgiving!

From Mack on Thu, Nov 26, 2009 at 15:43:34 from 71.111.182.118

Good job being a dad that cares more about his kids than his own running!

From fly on the Wall on Thu, Nov 26, 2009 at 19:22:09 from 166.70.192.189

Great pictures! Gracie may have taken off way to fast but she seem to finish fast and way ahead of her competition.

It was fun to see you and Ashton on the course. Congratulations to both of you. I know what you mean about the pre-race jitters and such. I was bouncing around convincing my self not to abandon my little girl. :) I even checked my age group posting at the finish to see how I "could have done." :)

Until I read her report, I didn't even realize Kathie ran the 10k!

From Teena on Thu, Nov 26, 2009 at 22:36:53 from 174.52.45.85

You are such a cool dad with such cool kids!!! :)

Absolutely LOVE the pics!!!

It always cracks me up how competitive girls can be, even at such a young age. Sure am glad that I'm not like that!! :)

Congrats to you all.

From timp on Thu, Nov 26, 2009 at 23:45:01 from 66.167.51.103

very cool - thanks for attaching the pics - always like to see them

happy thanksgiving!

From Andy on Fri, Nov 27, 2009 at 01:47:49 from 198.60.114.178

Fly - I just looked at the results and it is killing me that you and I would have battled it out for 3rd place overall. I think that running with our kids was the right choice.

From Teena on Fri, Nov 27, 2009 at 10:08:45 from 174.52.45.85

Absolutely it was the right choice!!! You and Fly totally ROCK!!!!

Is that Ashton in the first pic? #297?

From Andy on Fri, Nov 27, 2009 at 12:13:52 from 198.60.114.178

Yes, that is Ashton (the one that needs a haircut). And Fly is the guy in black behind and on his right.

From Rhett on Fri, Nov 27, 2009 at 17:27:35 from 216.67.216.176

Very cute pics of your kids. Sounds like a great family day.

From fly on the Wall on Fri, Nov 27, 2009 at 23:01:13 from 166.70.192.189

Andy, You would have taken 3rd but I would have taken the masters and my age group. :) I'm thinking this is an investment. I wonder if my daughter will run with me when I'm old and feeble and she could be taking home the turkey?

From Smooth on Fri, Nov 27, 2009 at 23:37:38 from 71.52.71.251

WOW! What a fun day for the Browning children! You have darling kids! I got a chuckle out of you "sizing up the competition"...such natural instinct! GOOD JOB to Ashton, Gracie and Emma!

From Teena on Sun, Nov 29, 2009 at 00:07:15 from 174.52.45.85

Good looking boy you have there! I showed Rylee his pic, she is 12 as well -- did I already tell you that??!!?? :)

Too bad you didn't live closer, we could all go on a run together!

Slow milesFast milesTotal Distance
7.000.007.00

My legs felt really tight this morning.  Was going to cut the run short at 5 miles but decided to go a couple of extra just for fun.  Felt better as the run progressed.

Adrenaline 2009 3 Miles: 7.00
Comments
From Kathie on Fri, Nov 27, 2009 at 13:33:45 from 63.248.105.188

Nice to get out today...did you eat too much yesterday like I did...I felt so crappy this morning, when will I learn.

Slow milesFast milesTotal Distance
16.000.0016.00

Went to the LPT to get in 8 miles before the club run.  I didn't feel too energetic so I just ran at a nice and easy pace.  Left my Garmin at home so I have no idea how slow it actually was.  Another runner hopped on the trail behind me and passed me so I must have been going slower than I thought.  As she passed I realized it was Jill Stevens (former Ms. Utah).  She is a 3:15 marathoner so I decided to try to maintain the same pace as her and ran about 20 yards behind her for a couple of miles until my turnaround.  The pace felt good (I'm guessing it was around 7:15/mile).  I have got to find a way to self motivate myself better.  If I run with somebody or have somebody to push me I feel good but when I'm alone I fall into a rut and allow myself to run at a slower pace than I should.  Tried to maintain the same pace on the way back.  Met with the club and was planning on running another 7 miles.  Felt good at the turnaround so I tacked on an extra mile.  I remembered my fuel belt this week so I felt a lot better during the run and didn't get hyperglycemic. 

Adrenaline 2009 4 Miles: 16.00
Comments
From Teena on Sun, Nov 29, 2009 at 00:05:18 from 174.52.45.85

Looks like a WIN WIN for you today:

No spots

AND ...

You got to run behind Jill for a bit. I still remember how you spoke or how radiant she looked at the finish line after running UV in 2008!!! :)

Sounds like an AWESOME day for you!!! :)

From Kathie on Sun, Nov 29, 2009 at 10:29:46 from 63.248.105.188

Nice run again Andy...and running into Jill...nice.

Slow milesFast milesTotal Distance
6.002.008.00

I'm running the Jingle Bell 5k on Friday night and since I have not run a 5k in a few months and not experienced 5k pace for a long time I realized that I am in a lot of trouble.  I wanted to get in a little work at 5k pace this morning but not so much that it would wear me out for the race.  Warmed up with 2 miles then ran 4 X 1/2 mile with 1/4 mile rest on the new paved trail in West Bountiful.  I just wanted to run by feel with out monitoring the pace on the Garmin.  The pace did not feel comfortable.  My legs felt alright but the breathing was a little too labored.  I was able to recover pretty quickly between each repeat but they all felt a little off.  Had no idea what the pace was until I finished and reviewed the splits.  Assumed they all came in around 3:07 (6:15/mile pace).  Was surprised to see them at: 2:55, 2:59, 3:00, 3:05.  Although these were at a decent pace, they did not feel the way I want them to and I realized that I have a lot of work to do to get back into shape. 

Adrenaline 2009 3 Miles: 8.00
Comments
From Kathie on Mon, Nov 30, 2009 at 15:44:00 from 63.248.105.188

You were faster than you thought you were...how can that be bad?

Nice job!!!!

From timp on Mon, Nov 30, 2009 at 15:48:45 from 129.188.33.25

you will get an extra kick from race day magic

you aiming for as close to 6:00 as possible?

From Rhett on Mon, Nov 30, 2009 at 15:54:51 from 74.42.168.210

Didn't you run that race last year? Is that the one before a parade? G