A clydesdale no more!

Very nice Andy. That actually is one of my new years resolutions this year, to spend one on one time with each of my kids at least once a month. Sounds like a fun party.

CONGRATS on the 2,500 in 2009!

AWESOME DADDY!!! Happy New Year! Glad to hear marathons are instored for ya in 2010!!! :)

It was nice to see you there, thanks for the extra motivation.

Nice running!!

So ... don't back out on us. Thursday at noon!! Will that work? Now we all just need to decide where. Any suggestions?

Alright, Thursday at noon it is. Just tell me where

Way to sneak in at the end of registration. I'm glad your ankle roll wasn't anything serious. I'm excited to see how your training for Ogden goes.

Whew! Glad you dodged the bullet, both on the ankle roll and the Ogden registration. It filled up last night! I'm excited to "watch" your training for Ogden too! WooHoo!!! :) :) :) :)

P.S. I'm good to go at noon on Thurs. Let me know where, okee dokee?

Glad to hear your ankle is not too bad. I am going to be watching your Ogden training too...I might steal some of your super secret training moves.

Don't get too excited. My training is very boring.

Very nice that the 6:40s felt so good. That is the pace I'm hoping to run as my MP in Boston. 26.2 at that pace scares me for now though.

I think you said the same thing about 6:50 before you ran that at SGM. You ran 9 at 6:48 3 days after running 26.2. You will be fine.

What are you thinking running in shoes with 600 miles on them????? Crazy boy!!!!

Okay ... Thursday ... where do you work? What good eating places are close by? Kathie, Smooth and I are eaters ... we don't want any foofoo food. :)

If Kathie needs to go to Ikea and you and Smooth are out that direction why don't we meet around there somewhere. You can pick a place that is most convenient for you and I will meet you there. I'm starting to get the feeling that this is going to be some kind of intervention.

:) :) :)

I am laughing so hard right now!!!

No, let's go someplace closer to you so that we all can have more time to chat!!!

My office is in West Valley so it will only take 15 minutes to get out there. There are probably better choices there anyway and we won't have to worry about stray bullets.

Hey!!! My hubby's office is in West Valley as well. Right by the E Center in the Franklin Covey building!!! :)

Are you close to the Franklin Covey building?

I am on 2700 South and just west of Bangerter so not too far from Franklin Covey. Seriously, it will be a lot easier for everybody if we meet further south.

Nice tempo miles Andy. Always nice to both be faster and feel good for the last mile.

Okay!! I'll tell Smooth and Kathie to pick someplace by IKEA. :)

I'm hungry already! :)

Nice miles Andy. I like all the places down there...Lets eat!

YAY!!! 6:40 feels as good as 7:00! That's SUPER!!! AWESOME RUN even in OLD shoes!!!

How about Zupas? or Chuck-a-rama?

Sorry Smooth -- I know you are not going to be happy with me, but I really don't like Upchuck- oops, I mean Chuck-a-rama!! :) Still love me?

I can do Zuppas, Cafe Rio, Bajio, Training Table, Fazoli's, almost anyplace else!! :)

I vote for zuppas but will they take away Andy's man card if he goes in there?

SSF!!! I threw in UPchuck-a-Rama just to see what you say!!! ;) SO FUNNY!!! *~:D My fam. LOVE that place...I just tolerate it! :~p In a few years Prez could get senior citizen discount there!!! EEEK!!! Heaven helps me! Of course I still love you even with all your issues! :D

Zuppas it is!!! They won't take away Andy's man card, not when he's with three harlems (oops, I mean hot chicks!:)

I think Andy is manly enough to keep his man card even if he wore all pink in Zuppas! :)

SSF --

You just posted at the exact time I did!!!

I just read your post to Ry. Get this, he said, "Did Smooth says 'harlems' or 'harlots'?" Oh man ... he is in SO much trouble!!!! :)

Thursday at Zuppas at noon. As far as my man card goes, I gave that up long ago.

I think Eagle Ridge is a 12% grade right, that is crazy steep!

Sounds like a quad thrasher coming down, but it would be good prep for all those UT marathons that come out of the canyons.

Speaking of preparing for utah marathons that run down canyons, just how much downhill training would be necessary for such a race. I'll be running the UVM in June. Would I be ok doing one or two short downhill runs per week or should I dedicate one long run each week to going downhill? In '09 I ran TOU and my legs were trashed the next day, but two weeks later after running SGM, I was hardly sore at all. Perhaps I've answered my own question.

When I am training for a downhill marathon, I have one run a week that is 5 miles up and 5 miles down. You need to be very careful when you introduce downhill running into your training because it can be very hard on your legs and too much too soon will cause injury.

I agree. One run a week with some downhill running should be enough, but like Andy said, build into it slowly to avoid injury.

I hope I'm not gone as long as I have been. You look great.

Nice run Andy.

Did you get new shoes? Have you ever shopped runningwarehouse.com? There are good clearance (2009 models) sale going on.

I'm discovering that recovery run is SO GOOD for me! NICE run this morning!

Andy!!!

Thanks for putting up with us!!

Did you hit that crazy traffic on your way home??? It was HORRIBLE!!!

Anyway ... what would it take to convince you to have lunch with us more often. C'mon ... it didn't kill you!!! :)

I had so much fun!

Finally got the new shoes this afternoon. Not a minute too soon because my legs and feet are killing me.

My only hesitation about having lunch again is that I have a fear of what surprises you might pull.

I promise Andy ... no surprises!!! I will at least promise that for the time being!!! :)

My vote is that it's this icky air!!! But I would take some Emergen-C just in case!!!!

Nice run though! I'm sure your pace was pretty dang consistent. For you, just a slight fluctuation might cause you to say that it was all over the place. What was the median pace? What was the average? What was the probability that you would stay within the first deviation the entire 9 miles??? I crack myself up!!!! So pathetic!!! :)

I started calculating all of those until I realized you were joking. See, you did learn something in your stats class.

BARELY!!! :)

Nice run, I am sure it is the bad air and how cold the air is too.

5 degrees!!!!! I'd be in bed crying like a baby, not outside running. Very tough!

Normal is so boring! See! You're TOUGH and COOL! :)

That cold icky air can really irritate your airway. Drink plenty of soothing fluids and EmergenC is a must!!!

Actuaries :)

There's seems to be a lot of sickness for a lot of people this winter. Can't wait for spring time and warmer temps. Winter just plain stinks!

Sorry to hear you were struggling too but in a weird way I am glad I was not the only one. The hills really seemed harder today.

Nice job! For once I actually went an extra mile instead of cutting it short like I always do.

Hope your sore throat is just from irritation of the icky air and you can fight it off with extra sleep and fluids.

Ogden training yeah...bring it on!!! :)

Did you take the Emergen-C??? I took three last night and went to bed feeling horrible. Woke up this morning with a little bit of a headache but NO SORE THROAT!!! :) So ... did you take it???

Nice job on the miles (as always). A sore throat obviously isn't going to keep you down. :)

I should have listened to you. I did not take Emergen-C and it is still bothering me.

Go take some now!!! :)

You can actually buy a different brand of the same stuff at Costco right now for much cheaper. I think the brand is called Nature Made. If I weren't so lazy I would go and check for you. I'll report back if I am wrong though! :) Also, Target has their own brand now as well, also cheaper. Both are just as fantastic though! :) (The box you get at Costco has both the raspberry and mandarin orange flavors in it.)

you guys have bad air quality? I'm really surprised by that. I thought it was the clean open skies out there.

We get a nasty temperature inversion during the winter that makes the air quality terrible in the valley.

So are you now officially in Ogden training mode?

I did the treadmill today the air looked way to crappy to run in.

Consider it a practice for "sexy smoker's voice" as Fly said on his blog! :)

Such dedication! Here's to cleaner air by Wed.!

Breath it all in, inside. :)

I bet it was nice getting out of the muck.

Did you ever get the Emergen-C???? If not I am going to bring you some!!! You need to at least give it a try!!!!

For not feeling good, you are still hammering those miles. Great job to keep it going!

All the hills on Bountiful blvd. make it hard to get into a good rhythm, I am sure you did great

Another great idea to get out of the bad air. Bad air and bad hair day for me.

Seeking higher ground and hills = healthier lungs and tougher legs! AWESOME JOB! Funny brain, huh? I had fuzzy brain for about a week w/ my cold. Get better soon!

Did you get out of the bad air? I am sick of the treadmill but don't dare go out in it.

No, I didn't have time to drive and didn't think a recovery run on Bountiful Blvd was a good idea. My thought process was that since it was a recovery run I wasn't breathing hard enough for it to be too big of an issue. The air didn't seem that bad for the middle half of the run.

How's your brain feeling today? It's probably all that nasty air you guys have been breathing.

It was sunny, clear skies, very slight breeze and a high of 72 yesterday here in Havasu. Sounds like some of you guys need to come down for a vacation so you can get some good running in. :)

You're so disciplined to keep it nice and easy!

Great run, Andy

Nice job! It's not easy pushing the pace all the time. That's one of the many things I struggle with. I need to work on the mental aspect.

I LOVE how you do all your runs JUST RIGHT! That was a superbly done GA run!

Such AWESOME mental acuity!!! :)

Nicely done, Andy!!! :)

Are you all better now? I feel so behind!

Gotta love the days when you feel really good. Have a great weekend.

LOVE to hear you say that! Have a great long run tomorrow!

Nice recovery. Are you going to run outside tomorrow even if the air quality is unhealthy? I have not decided yet. Last time I did I got really sick, but I think I would die if I had to do 14 miles on the treadmill.

I can't decide about tomorrow. I don't want to run on Bountiful Blvd but running 15 in the muck would be a terrible idea.

Nice job today! :)

Will be interesting to see what you decide to run tomorrow. Wait ... I guess that is today. What am I doing still awake? STINK! Better go to bed.

Have a great run!

The air was so much better up there for sure. I just wish the hills would get easier, they still seem so hard.

Have fun with the rest of your day.

Glad you found some decent air to run in!!!

Hope you are enjoying your very busy day! :)

You're SO SMART to run UP where the air is clearer w/ hills to boot!

Hope you have a WONDERFUL day albeit busy!

nice job, Andy

Up all night with sick kids is brutal. I hope she gets feeling better soon and I hope you aren't catching it.

I hope your kids are feeling better...It is so sad that they are sick on the long weekend!

SUCH DEDICATION!!! The 4 lbs of wet clothes alone would slow ya down, not to mention the wind! GREAT JOB, Andy! You are TOUGH!!! WAY to get the midweek MLR done! Hope your little one is feeling much much better today!

4 pounds!!! Yikes!!!

Nice job today, Diehard! :)

I'm sure you will work the through the milage increase tightness quickly. That sounded like one tough run yesterday. Wow.

After yesterday you need a good recovery. You are smart to leave your watch at home and just relax. I hope the hip pain works it way out soon.

Stay healthy.

I sure hope the recovery run did some good for you!!! Mine was GROSS!!! I do not feel RECOVERED at all! :)

Nothing stops you -- you will figure the hip thing out. Don't forget to stretch!!! :)

Nice job, as always. AND ... I am sure you weren't running that slow!

Kind of hard out in the snow storm for sure to keep your focus on paces. Was it pretty wind for you out there? Was quite windy over here.

Oh it was so cold today I thought of you when I walked from my car to the gym and almost froze!

Glad your hip didn't bother you too much!! :)

Hope your kid feels better by the time you see this.

Hey Andy, nice run! Are you using main street or is there a better route around here I don't know about?

I was coming from the south and used the Frontage road through Centerville. Terrible route but without the Garmin I wasn't certain about the mileage from main street.

Actually you're probably better off on the frontage than main st. anyway. It's definitely flatter.

Looking strong Andy. I'm a ways behind your fitness these days. Good job.

Nice job, Andy!

Very nice splits Andy, keep up the good work;-)

Great tempo run Andy.

WOW! Andy!!! How do you do it? How in the world do you keep your tempo pace soooo stinkin' steady? Mine are all over the place. You are the PRO!!!! GREAT JOB as usual!

Smooth - Holding a steady pace is one of the few things I do well.

That's an envious talent...just one of MANY that you have developed!!!

I'm with Smooth here! You are so stinkin' amazing!!! If you aren't going to say kind things to yourself than Smooth, Kathie, and I are going to have to kidnap you again! :)

Nice job on the run.

Wickedly fast, Diehard!

that donut smell can be rough - I often smell those yummy donuts too! (glad you didn't get hit by that car - obviously they weren't looking out for runners)

Cool about the math! Wonder where he gets it.

Fresh donuts??? Oh man ... fresh glazed donuts make my mouth water!!! Now I am going to be thinking about them all evening! STINK!!!

Congrats to Ashton!!

Good for Ashton! You must be out really early to get to smell the donuts!

AWESOME Math genius Ashton!!!

Hope they served you a nice breakfast after being teased by the donuts. Glad you made it safe!

GOOD boy following the plan! :)

Sounds like fun.

VERY COOL! LOVE your cruise control! :)

nice job Andy. I can't seem to find "comfortable" this week..

Why am I laughing?

Nice job on the auto pilot! :)

Auto pilot is nice!

careful out there!

good miles for the week

Andy, the PUMA!

Hallelujah for your "cat-like reflexes." Seriously ... I am glad that you are okay. Crazy drivers!!!

Yikes!!! I ditto Teena! Thank heavens you're a cheetah re-incarnated!!! I hate BAD BAD drivers!

Cold as in temperature? Or cold as in you have a cold??

Hope it's the former.

Nice job! :)

Cold as in temperature. I have already had my cold for this year. I'm not planning on getting sick again until next year.

GOOD JOB on the GA run! It takes me at least a good 3 miles to warm up these days. Hey, it's getting warmer...winter is on its way out, I think! Have a GREAT week!

Way to get out there. I haven't gone 14 for forever.

nice job --

I'm with you on that attitude today. And I only have 8 to do.

Just like you reminded me last week. Sometimes we have to get through the bad runs in order to enjoy the really good ones. Way to get it done.

Way to get it done. I am not looking forward to the really big mile days but I am looking forward to getting faster so I guess you got to do what you got to do right!

Great job putting in the miles in these less than inviting days...just wait until the nice weather and think how fun that will be!

GOOD JOB getting it done! I wish I could say it only takes me couple hours to run 14 and at "much slower pace". :) These midweek MLRs are such "work". I'm sure they're necessary for the "fun". Keep it up...you'll reap the benefits soon enough!

Hey THANK YOU THANK YOU THANK YOU for telling me about the McKay Dee hospital spots, , I got in to Ogden because of you and I really appreciate it!!!!!!!!

Glad you got in Amber. Are you shooting for something around 2:50?

Recover runs rock. As do recovery weeks, months and maybe even an occasional recovery year.

Nice consistency, as usual.

Killer miles yesterday! Glad you like your recovery runs. :)

I'm liking recovery runs too. Can't believe there are 3 recovery days this week.

I like the new pic. Your baby girl is growing up! :)

Mystic Garmin.

The Garmin Snatchers were at work this morning. Nice run.

Duly noted. :)

Oh good! You had me worry for a split second!

Maybe that means that we all need to have lunch again so that I can put my little tens unit http://www.mettlerelectronics.com/210_detail.htm on them! :)

Oh yeah ... LOVE the new pic!

I'm up for lunch anytime. I'm pretty sure the knee and ankle where sore because of the storm that came in yesterday. They feel much better today.

rock on man. good run

Very strong. You can be very satisfied.

Where is this KPT? I need new running ground.

Man!!! That sounds much better than just a "good" run. That sounds awesome!!! Smooth and I talked about you on our run today. We both think that you are a lot like our husbands. So ... you just need to find a woman like us!!! :) :) :) (So sorry to be the bearer of bad news. Actually, if you found a woman like Smooth you would be an extremely lucky man!)

Seriously, awesome run!!!

JD - It is west of I15 on Shepherd lane. Here is a link to it on mapmyrun: http://www.mapmyrun.com/view_route?r=715126515215020195 It is part of the rail trail that they have been constructing and will eventually go from West Bountiful through Kaysville.

Teena - I would be very luck to find somebody like you and Smooth - once I stop being so intimidated by women.

Amen Andy! Not the luck to find someone like Teena and me...but STOP feeling intimidated by women! Do you have any idea that women like Teena and I NEED and LOVE men like you! Our hubbies are alot like you, kind, patient, conscientious, constant. Seriously, LUCKY is the girl who finds you. We'll keep our eyes open!

VERY AWESOME long run today! WOW! LOVE how you have the energy and the mental toughness to run the last 9 miles in such incredible pace! YOU ROCK! :)

Thanks Andy. I'm looking forward to trying it out.

Your warm up miles were slower than usual b/c you still had several REM cycles to do...up at 1,3 & 4:30?!!! Eeek!

Oh yah, you really need to start controlling those erratic tempo pace... C'mon get with it! I expect to see a solid 6:25 next time! :D

AMAZING! GREAT WORK as usual, Andy! Have a FANTASTIC week! :)

I am with smooth you are so consistent already!

Yeah that erratic pace, WHAT??? You were within 2 seconds on every split.

The erratic pace comment was a joke. It is the same pace I ran a couple of weeks ago and probably the same pace I will run the next time.

man - I'm in the same boat with the weight. You are hitting the miles for sure. It is just a matter of time.

I looked back to last year at this time and I'm at the same weight as then. I guess this is just a time of year to hold a few more lbs. Maybe when I throw the speedwork back into the mix, it'll kick start things. I hope so.

keep up the good work!

I seem to carry an extra 5 lbs. during the winter. I call it my hibernating weight.

wow - same for me. as long as we keep taking it off in the spring and summer :)

Nice run Andy, I thought you were going to keep some weight on for the "ladies!"

That hasn't panned out. I just have a little extra in the gut that needs to go.

That's what the ladies call: "love handles"! :)

I am thinking the same thing. I'm still holding onto the "hibernating weights" even with the mileage increase and NO sugar/treats challenge. I'll bet once we start doing speedwork and Spring arrival, we'll shed that "little extra".

I need to have a better attitude I have never thought heavy legs were a good sign but you are right they are.

I must keep telling myself that lead legs are good sign and recovery runs are important. THANKS Andy!

I like the comment, Andy.

Or possibly running in the snow slowed you down a bit. It can't be easy.

Nice run.

I agree with Rhett the snow always slows you down.

I'm amazed at how early you get out there rain, snow or shine to run, especially these MLRs.

Your internal speedometer is one impressive machine. It's just the snow throwing it off a tad bit. The nice thing is that the miles went by quickly and you felt good during the run.

Another awesome run! :)

You are the best! Hope you are having a fantastic week! Great run in the snow, Diehard!

What time is your 5K?

Nice dedication, you are looking good.

The 5k starts at 9 am.

I'm no expert in this. But I remember the first year I raced a Sat. 5K and tried to tag on 12 miles afterwards. I could only go 6. I think the Mon option sounds best. It's admirable that you're not running it on Sun. BEST LUCK! Can't wait to read your report! :)

I think Monday is good too. That way you can smoke the competition!

good luck - enjoy the racing

Good luck!!! :)

Way to run. Very nice for this time of year.

Andy -- seriously ... you are so amazingly cool!!! I am always so impressed with how well you run. You really have it!

Congrats on the 3rd place and the wicked fast time. Glad your girls had fun as well.

Very very very cool!

Where was this race?

The race was at the South Davis Rec Center in Bountiful. It is the same course as the Thanksgiving race.

So how did the fast girl that almost chicked you fair in the end?

rock on man- nice racing Andy

Nice run Andy I ran part of the course on my run today too. So do you think if the third place guy was closer you would have been able to pass second place guy?

Teena - The fast girl with the fair end, oh wait that's not what you said. First overall female was 19:42. The girl that started out fast was 2nd and finished in 20:31.

Kathie - The guy that took 2nd looked like he was running pretty comfortably so I'm guessing that even if I had pushed harder he still would have beat me. Although, looking at athlinks, that was a pretty good time for him.

Too funny Andy at least you only though her end was "fair"

Oh Andy I almost forgot to ask if your Lake to Lake team is full? The really fast guy on our team last year wants to run and his team backed out. Let me know "K"

As far as I know it is full. I will check to see if everybody is still on board and let you know.

I just LOVE reading your report! SO EXCITING!!! GREAT race, Andy! Even w/o the mental readiness as you'd liked you were only 6 seconds slower than in 2007! You are in OUTSTANDING shape!!! AWESOME! AWESOME! AWESOME! HUGE CONGRATS! :)

So COOL that your twins ran the kid k and had fun! Happy Day! :)

I must admit I have never run puke pace nor aimed for it - but then again it's been a while since I have been in the 18's. Great race Andy - you looked smooth coming in.

Awesome race Andy. Your getting it back man. Great job on the competive side. And a 6 sec PR from a few yrs ago I would take it.:)

"the fair end" -- I'm laughing so hard right now!!!!

Hardcore!!!

Very Hardcore!!

Holy cow I hope you are doing something fun with your kids for the rest of the day.

I took the kids and their cousins ice skating. I was helping my niece learn how to skate so didn't get much of a workout.

Are you running 20 in place of some of the 18 milers? How many 20 or more milers are you doing in this training cycle?

VERY NICELY done, Andy! Such mental toughness on a rainy dreary day. Good thing you had the day off!

Hey ... Smooth and I are going to have a quick lunch on Friday at 12:00 at Great Harvest Bread: 6357 South Redwood Rd

We were hoping you and Kathie could come as well. It would be super easy for you to get there. It's right off of the Redwood Exit on 215. :)

Can you make it?

I should be able to make it but would hate to crash your party.

I am certain that everything will be much much better tomorrow. The shoes will be dry in time for another soggy run...but your legs will be fresh! :)

Ouch, just reading it.

I was thinking the same thing as Paul, "OUCH!!!"

So ... Friday at noon, right? :)

Its not a good run unless blood is involved right? Really ouch is the first word I thought of too.

Dang dude. That does sound like it really wasn't a fun run.

I think I will run on the parkway tomorrow. Is it free of snow?

Other than a tiny patch of snow after one of the bridges, it is completely snow free. It looks like they moved all of the mile markers between 5 and 10 so that they are more accurate (4.5 to 5 was short and 10 to 10.5 was long).

You're like Curt Schilling. Maybe at your next big race you can put some ketchup on your sock.

Nice run in the snow. It was 54 degrees with no wind when I left my house at 3:30am today.

The shoes must have dried out! NICE pace for the MLR. Glad to hear the legs felt good. No blood or owie! :)

I am so envious of your good runs. Keep it up.

I hope your ankles feel better soon I am sure they are just getting use to all the miles and are getting stronger.

Keep adding the miles.

Ditto Kathie! Keep up the good work!

Noon tomorrow???

Did anyone ever hear back from Kathie?

Noon tomorrow will be great (only if you promise that I will not be an imposition).

I PROMISE I PROMISE I PROMISE!!! :)

Very fun. I love runnnig with my kids.

I'm glad to hear that blah turned to good.

Nice. Had fun at lunch. You are POP-U-LAR.

I got a blister from my new shoes. Forgot that they need breaking in!

SO FUN to run with your girls!

I ran with both. Gracie is more interested and wants to do the 5k. Emma just does it because her sister is.

I was going to ask if Emma likes to run as much as Gracie! Funny how we expect twins to like or enjoy the same things.

I LOVE the name Gracie (and Emma too).

We should all run together sometime. I love running with my little ones. Although my oldest is close to kicking my trash. Then who knows how fun it will be! :)

You lucked out having Paul there ... us girls' plan was thwarted!!! :)

Haha! That is funny. You were moving pretty quickly!

Andy -- I will NEVER truly run faster than you. Yes, perhaps on the days when you take it totally easy and I push myself to the limit I MIGHT have a couple miles faster than you ... but even that is a stretch!!!

We missed you this morning big time!

Nice run Andy. So do you think doing some long runs without taking carbs along helps the body learn to burn fat as fuel like some people theorize?

Rhett - I'm not smart enough to know the physiological benefits of running without carbs. I do believe that it is important to experience what it feels like to run on low fuel and to learn how to push through that feeling. That being said, I also think it is important for your body to learn how to process the fuel while you run so I normally wear a fuel belt for anything over 12 miles.

NICE MLR and WAY to support Lora. Did the Trib get a picture of you? I want to be able to show it to my family and say: look, I KNOW this guy, the FAMOUS speedy Andy!

We missed you though! However we would have only seen you for just one second. Wait, Teena would have run with you and it would be a good thing for her, I think!

I did not gu today either but did drink gatorade twice. One time I bonked bad on my long run. I think if I had eaten well the day before (like yesterday) and if the temp is not hot, I do okay w/o fuel and less fluid.

GREAT mental fortitude! Mondays are tough for me. GREAT JOB breaking thru the cold, the negative energy and found it a good learning experience. Your training always inspires and motivates me. Have a wonderful week! :)

Andy, It was colder today than it has been so it was probably harder to get those muscles moving, so you have to factor that in. Your doing great running is alot more than just fast times, building mental strength is just as important as running fast splits, So I think you had a great run!

I agree, getting out in this weather this late in the winter to try to run fast takes some strong mental focus! Great run!

Very nice tempo run. I love how you worked it out.

If you want to talk erratic paces, you should see the slits from my run in the wind this morning. You can definitely tell which miles were run into the wind.

Nice running Andy, especially on such a cold morning.

Ditto what everyone else said. I think this was a great cold morning run Andy.

Do you realize there was only 9 seconds between your slowest and fastest miles? -- I wouldn't call that erratic.:) Nice tempo run, Andy. Don't you just wish every day could be 60 and sunny, and no wind? (but then we'd be spoiled, and if we encountered bad conditions during a race, we wouldn't know how to handle it) Nice toughness working past the voice that told you to quit!

dittos, Andy!

that's a long run on a sore achilles. be careful, i hope it improves for you soon.

Please tell me you are icing!

If you want to come over after work I could put some e-stim on it and try some soft tissue stuff.

Either way ... PLEASE be careful!!! PLEASE!!!!

No icing. I'm using the ignore it and it will go away approach.

That's the approach I used last year!!! Remember???

Seriously. If you want to come over after work (if you don't mind a bunch of loud kids) we can at least try a few things.

In the least ... ice it!!!!

I appreciate the offer but, honestly, it is not a big deal. It flares up every once in awhile and I just have to wait it out. I promise it is not because of the loud kids. I have no idea what life is like not being surrounded by loud kids. I will throw some ice on it tonight (promise).

:) :) :)

Glad you will ice it!

Know that the offer is there if you change your mind. :)

Dang recurring injuries. Hope it goes away.

Be smart Andy! Do what you know is best and what you would tell the rest of us to do in the same situation.

Sounds a lot like my lower calf muscle (or as Paul has taught us, my soleus muscle) discomfort which seemed to get worse near the end of my run yesterday. I've been icing it a bunch and it does seem to help some.

Have you ever experimented with heel lifts for achilies problems? I think I'm going to try some for my soleus problem.

Oooh! Be CAREFUL Andy! I hope you've been icing it all day. You really should take up Teena's offer. She can work magic on it!!! You have nothing to loose! Best wishes!

Just a friendly reminder that you promised to ice tonight!

Thanks for the reminder. I am icing as we speak.

Glad you listened to Kathie (er your own advice) and not be stubborn like me. Keep icing. Do you have any KT tape? Hope it feels better by tomorrow!

healing thoughts coming down the line

smart move Andy. Hopefully its just a minor issue.

Yes I am glad you listened to your own advice! You should try the magic KT tape.

You did the right thing Andy. Hope the achilles issue is a minor, temporary setback. And hope the rest of us can follow your example next time we have one of "those" kind of pains.

Sorry the achilles is acting up. I hope I haven't jinxed you.

See ... good thing you have your harem!!!! :)

Seriously Andy, the offer is still on the table. If you want to stop by we can e-stim and tape it.

I am so so so glad you listened to Kathie.

I'm glad it was feeling a bit better today. Wierd that the same model shoes all of the sudden started causing problems. Good luck figuring it all out.

Way to be smart yesterday, stopping your run when you were limping.

Put those shoes on the shelf!!!!!

I think you and RivertonPaul should let me e-stim and tape you. It couldn't hurt!

Keep close tabs on your budding injury.

Looks like the archilles and ITB need some intervention! I can assist with scissors (cutting the tapes). What about shaving, Rhett is good at that; but he lives too far. Ahhah, Teena is good at waxing! When's the party? :)

I hope it gets better fast...not sure I want to attend the party though :)

A very wise decision Andy it will not hurt to take a day and let it heal.

Learn from my poor example.

Good choice Andy!

Andy, unfortunately as we get older we have to get smarter so we can recover from our injuries.

Keep being smart and I will try to also.

I am so so so impressed!!!

Very nice! :)

Hope you enjoyed your rest day.

Smart boy! Hope the long run goes well for you tomorrow!

Don't kid yourself they guy was trying to beat you and you showed him who's boss!

56 miles this week and you took a day off!

It was only 4 days running. I took the 2 extra days off in addition to my usual rest day.

Ok that is even cooler!

WOW!!!! How you can run that pace and have it feel so good amazes me.

Your harem ran together today, you know. We decided to honor you by sharing some favorite memory, thought, etc. of you at each mile marker! We had a GREAT time! One of these days you should slow down and run with us. We are fun!!!!! :) :) :)

Seriously ... INCREDIBLE job today.

Hope you are icing and babying that calf.

Nice run. I find that leaving the KT tape on for a few days really helps with the healing... if you can get the stuff to stick for that long.

Very nice 20 miler that you finished nice and strong.

Oh yeah ... enquiring minds want to know: DID YOU SHAVE YOUR LEG?

WOW! AWESOME 20 miler and 7:30 was the sweet spot amazing! Yeah, Kathie's right about you smoking that guy.

Your harems are all curious if you shaved your leg. Smooth legs are IN!

Yes, roll that bump outa there!

If things were said about me, I get to know what they were. That must have been an incredibly boring conversation. No icing or babying the calf. I spent the day painting and moving furniture. I did not shave but after ripping the tape off I'm thinking that I probably should have.

Handsome, awesome, fast, focus, deserves to know that some lucky, fun-loving, crazy bubbly girl needs EXACTLY a man like Andy! We all recount the first time we met you. We all agreed that Kathie's your favorite harem. Let see what else? Of course we were incredibly awed by your consistent speediness. Seriously, you will really enjoy the giggles if you'd slowed down to run with your harems one of these days!

Shave baby shave! No need ripping the tape off. It should stay on for a few days.

Now I know where to go when I need a boost in confidence. I only wish half the things you said were true.

They are ALL true!!! :)

((You have to admit, Smooth DOES NOT lie!!! She is the most honest person I know. Really!!!!))

Cross my heart, hope to die, to tell the truth, the whole truth and nothing but the truth. Your harems are very reliable ears-eyes-witnesses! :)

You just need to BELIEVE in yourself!!!

great run Andy

Wow I would have troubles sleeping too. I would ice and nurse that injury before the race man. Hope you have a speedy recovery man.

Scary!!! Sorry about the disturbing night and the pain. STINK!

Don't know what to tell you about the runs for this week. I'd take one day at a time. Keep doing RICE and KT tape it. Hope it heals up fast.

I think the decision has been made for me. I am having a hard time walking so this is going to be a very low mileage week. Just when I was starting to feel "it" again.

Man oh man!!! I wouldn't be able to sleep tonight or tomorrow night as well!!! You are tough though! :)

Does your insurance pay for PT? The physical therapist I work for is EXCELLENT. He was an athletic trainer before becoming a PT. Seriously, you might want to consider it. He's great and helping me out quite a bit.

So scary!!!

Sorry about the pain, I hoped it would be better by now!

Good call on taking a break. I took it easy today as well and I already feel stronger.

I took it easy too, but only because I am lazy.

Why didn't anyone tell me that it was "Take a Break" day!!! I would have loved to, but then I would have missed out on an awesome run this a.m.!

Clue me in next time, will ya? :-)

"Take a Break" days are never good when they are not by choice. Especially when the weather is so nice. It would not have been so bad if it was a blizzard.

That is so true!

Good Job!

Better safe than sorry! I hope tomorrow goes well for you!

Smart.

Wow, you are being so patient. I'm impressed.

I feel like I have lost some of my die hardedness by taking a couple of days off and not pushing through the pain. I know it is for the best but it is killing me to see how nice the weather is and me not being able to be out there.

Its just that way Andy. I cant stand missing more then 2 days without working out. Because you know that the first workout back is going to be off no matter what. As for the race this weekend. Just change your goals to more of where your at. And less disappointment.

You put too much pressure on yourself. Please don't run tomorrow. Seriously.

Hope to see you at L2L.

OK am I the only one who is going to comment on the running NAKED!!! come on are you people reading this! Teena I thought I knew you better.

Any way nice run Andy.

Apparently you are the only one with your mind in the gutter. Of course I meant I was running sans watch.

So glad you tested out the legs and the achilles are happy. GOOD JOB running naked!

I don't think you can EVER be a disappointment to anybody/anything! You just expect TOO MUCH of yourself which is a good thing sometimes, but not when you need to relax and have fun. Hope to see you at the relay at some point.

Good luck tomorrow.

Have a great run manana, and be safe.

good luck tomorrow!

Thanks for the report! It was so FUN to see you at the start and the finish! GREAT race! CONGRATS again for taking the podium! You boys ROCK!!! AWESOME all the way!

LOVE the report!!!! LOVE the race!!!!

Seriously, you did so incredible! I can't believe you can run that fast and that well on a hurt achilles. You amaze me.

Also, I have to say it was a huge help to me having you there. Thank you so much for all of the words of advice and encouragement (and responding to all of my texts). :)

((Also thanks for the huge ego boost that I just received reading your race report. Albeit, you didn't mention how haggard and disgusting I looked upon finishing that last leg - as evidenced by the pic!!!! -- You know all too well how the wind sucked all life out of runners during that leg!!!))

Seriously, thanks for everything. And a HUGE congrats to your team for taking 3rd! :) :) :)

(Btw, how does your achilles feel today?)

Btw, I don't know what you are talking about in regards to how you look when you run!! I watched you take off at leg 5 and you looked AWESOME!!!!!

Nice race, Andy. Third overall--fantastic job!

Very strong performance. Great year in store for you.

Looks like you ran a great race in some tough wind. I wouln't expect anything less from you.

excellent job Andy

Your right that wind was horrible. Honestly I couldn't have gone faster if my lifer were on the line. And it did totally suck to see the finish and then have to run on by then come back. Oh well it was fun. The wind always is blowing out at Sand Hollow. I can be at home here in town and it's calm- go out there and it's howling.

Anyways good to see you this weekend. I didn't know you were on a team with the Holt's cousin. You guys all ran great. Way to represent with a 3rd place finish.

Nice run today after some tough racing this weekend. Be careful tomorrow.

I am not sure what to tell you about the ibuprofen...I take it in small doses when I think it will help but I am no expert.

Last week wasn't a "lost" week. The race it's self is a great workout- and this being a relay where you run more than one leg- it turns into a bonus workout. Don't fret about lost mileage. Saturdays pain paid the bills for the week and then some.

Have you tried heel lifts? It would put a little less strain on your achilies. Be careful. You don't want this to become a chronic thing. You could always take a few weeks and join Paul pool running.

The strange thing is that the extra lift in the heel causes more pain. When I wear my racing flats, there is very little pain but my high heel trainers cause discomfort immediately. The next 2 weeks of training are relatively easy weeks so I am going to see if I can ride it out.

Wishing you the best of luck with that. My problem is it is so hard to describe the tendinitis I have as it seemed to sort of vary in location.

Be careful Andy!

Hmmm, reminds me of someone I know. Don't ignore pain, Andy!

I like your new pic. :)

Yes it is like somebody else except I am not a cross training maniac like the other person so I have to keep running to maintain my fitness.

I think you can shut it down for two weeks and still do Ogden!

I am studying like a madwoman right now but had to quickly check on how your ibuprofen run went yesterday and how you feel today.

My thoughts: pool run. Seriously. Hook up with RivertonPaul for it on Saturdays.

Stretch

Soft tissue stuff

Ice

KT tape

Possibly call a doc or come see the PT I work for. He is great.

(That's my 2 cents.)

Harem #1 & 2 both gave GREAT advice! I so concur!!! :) HEAL baby HEAL!!!

I promise I will not push beyond the point of stupidity. I am being more cautious than I usually am.

You can do it! Cross training is FUN!!!!!

Yes, but much too complicated for a simple man like me. Running is putting on a pair of shoes and heading out the door to do something that we were born to do. To cross train, I have to find time to go to the gym and do something that is completely unnatural.

I hear ya! But you might find that you really like it, learning something new sounds exciting!

YAY for the 13 miles!

Oh I was hoping the days off you make you all better. At least you didn't try to push though all 7.

Awesome run yesterday!!! And yes, you should have taken today completely off!!! :)

I used to dread my cross-training days. It just wasn't running. But now I really love them. True, I do believe the more miles you run the faster runner you will be, BUT, I feel that I am overall in better shape than I have ever been. I give crosstraining all of the credit. (I know what you mean about running being so convenient though.)

So ... how is your achilles feeling this evening? We had an injured runner in the clinic on Wednesday -- achilles!!!! I sat in with the therapist so I could watch what kind of soft-tissue stuff they did and ask questions. I am no PT, but I could mimic some of the stuff the therapist did. :) If you want to venture over Sunday I would be happy to try. Just an idea.

It's a little tender but not bad. Tomorrow is only 15 with 12 at marathon pace. I think with the lower miles tomorrow and Sunday off it should continue to improve. Yes, I realize how silly that sounds but I feel as though I am on the upswing.

Just PLEASE be careful. PLEASE!!!!

Seriously though ... if you have pain tomorrow come on over on Sunday and we will try to work some of it out. Really. You are more than welcome to bring your kids as I'm sure my kids would love that.

Andy, Don't you love our very own PT-in-training?! I'd take advantage of it! Hope your run goes well tomorrow.

SSF! You are SO SO SO SO SO nice and caring! That's what I LOVE about you! :)

That is very nice of you to offer but I really think that I am alright. I'm just being a big baby.

Nice work Andy, way to gut it out and finish strong! Keep working hard.

Very nice run Andy. Looks like you kept your pace pretty even as well.

WOW!!! Those are some killer fast miles!!! So glad the achilles held up.

Hey, I ordered some compression sleeves today. Don't you have some? What do you think of them? (Should have asked these questions before committing my $40. I'm thinking I made a mistake and should have ordered the whole sock instead of the sleeves. Dang! Maybe I should call them and change my mind. Suggestions?)

How does your achilles feel now?

I worry that you are going to push too hard and tear that tendon. Please telling me that you are rubbing those insertion areas and getting them nice and warm before you run. Loosen those babies up, PLEASE!!!!

You are so fast!!!!!!

I have a pair of compression sleeves but have not worn them in over a year. I like them and am glad I have them even though I do not wear them often. I don't know if there is an advantage to the full sock versus the sleeves. You may as well call and try to change the order if you can if you think you would rather have the full sock.

I am using how well I go down stairs as a measure of how the achilles is doing. It has been difficult today. With a full day of rest tomorrow it should be fine. I will work on loosening them up before running. I promise I am not pushing harder than I should.

Andy! EXCELLENT mp long run! I am always in awed by how consistent your pace are! WOW SUPER DUPER talent!!! SO IMPRESSIVE!...not only your SPEEDINESS but also showing us how to train and what to learn from each training run. THANK YOU Andy for sharing your thoughts and expertise!

Happy and relief to hear that the achilles held up well for ya.

Very nice run, Andy!!! Hey, I know all too well about the involuntary leg stoppages. lol

a great way to start the week -

Hey, you got her done...money in the bank! Not the speed you'd like but 10 at 8mm is nothing to sneeze at. Have a GREAT week!

Nice run Andy.

So what is it about mp training runs that always makes them so tough? When I'm racing a marathon it always feels so easy at least through the first half, but when I try and do that pace for less then 13 miles during training, it quite often feels so hard.

It's the adrenaline. The 1 mile I ran on Saturday with the guy running 6:45 on my heels felt like 8:00 pace. Every other mile felt like LT effort.

I'm glad you are getting in solid runs. Nice job.

Nice ten - I guess uneventful is better than really bad.

Going to the track can be fun. What's the plan.

It's an easy workout but a weird distance so I prefer to do it on the track. 6X600 @ 5K pace w/90 seconds rest in between.

What track do you go to? I thought they locked both of them, I guess I have not tried Viewmont's

WX and Viewmont are both locked but when I went to Bountiful last week it was open. Do they normally lock that one as well?

Oh you are right the side gate to Bountiful is open I just forgot.

Your 1st VO2max workout! Have fun tonight at the track! I'll check back later! :)

PLEASE BE CAREFUL!!!!

That's an EXCELLENT track run! Check out those consistent 2:09! Faster than your targeted pace too. SO VERY IMPRESSIVE! I seriously don't know how you do it! GOOD JOB, Andy!

WOW!!!!

That first one was at a 5:20 pace!!!! Holy smokes!!!!!! Is that right? Man oh man oh man!!!

Very nicely done. Now please ... ICE, stretch, etc ... baby that money maker!!! :)

Nice job on the recovery miles. You better be babying your achilles.

What does the rest of your runs look like this week?

11 tomorrow, 8 Friday and 15 on Saturday. It does not seem to be getting worse but it is not really getting better either. Should I be more cautious? I feel like I am finally getting back into shape and hate to throw it away by taking time off. I know that I do not have the dedication to cross train.

It's a delicate balance. I still have difficulty trying to cross train, but I've been doing a lot better at it this time around.

Nice track workout yesterday, I hope you are able to run tomorrow, if not you might have to join Paul in the pool.

Why don't you believe you have the dedication to crosstrain? I think you do, and that you should! Talk to me!

The good thing is it isn't getting any worse. I understand how you feel about xtrain. Running is just so natural and simple. But if you need to xtrain in order for the achilles to heal completely then I think you have the dedication to do it. You are one of the most dedicated athletes I know! GOOD LUCK w/ your run tomorrow!

Nice recovery. I'm amazed at how exact each one of those splits were yesterday. You are a machine.

good miles Andy - it is all going to pay off

Laughing at how you ended your run. Reminded me so so so much of something my son said on his blog in the comment section. You should read it http://p-dawg.fastrunningblog.com/blog-The-Human-Race-Turkey-Trot/11-26-2009.html (it's the second to last comment).

Nice job, Andy!!! You amaze me!!!

I don't know how your legs could NOT be dead with all the miles. Nice job at the end. I bet that felt good.

Nice work, Andy.

That's exactly what I've been feeling during the mileage buildup...taking 3 miles to warm up, legs felt heavy...brain and legs doing their separate things; except your legs churn alot faster than mine. No mention of achilles bugging! :) GOOD SIGN!!! Have a GREAT weekend, Andy!

Not necessarily a good sign. I decided that since I made the decision to continue to run on it, I cannot complain about it. It is about the same. I have been able to get in a full week's worth of running which is a good sign.

My brain is never connected to my legs, sometimes I am totally running on autopilot. I really need to work on that more thanks for the reminder.

Hey it was good to see you out there Andy. Thanks for stopping. I'll have to get myself up earlier some Saturday and join this group you run with. Does Lora (I assume Lora facilitates this) post info anywhere about when and what time you meet for group runs?

You rock!!!!

Work on that achilles this weekend. Seriously!!!!

Wish you lived closer so that I could talk you into letting me experiment with the soft tissue stuff I am learning!

Hope that achilles gets better. I've been having some twinges in mine on the left leg, but it usually goes away after a few minutes. I need to focus on better form. I notice I start pushing off more with my left leg and that's when the pain starts up. Nice run, by the way.

I am glad you had a great run with only two miles where your Achilles was bugging you.

Glad to hear you had a nice 15 miler and the achilles cooperated for the first 13. So, what are you doing to help it recover?

Stay healthy, amigo.

JD - Lora usually posts the meeting locations at: http://blonderunner.com/teams/south-davis-road-runners/ We meet at the same place for a month then move to a different location.

Teena/Smooth - I'm not doing anything with the achilles other than trying to ignore it. Next week is a monster week of training. If I can survive without aggravating it any further then I will be happy.

Sounds like things are improving with the achilles. You are now making it 13 miles before any flare up. Looks like you are going to be able to run through this one. Very nice.

You know how I am, I worry.

Just be careful!!! :)

Good running Andy. Nice pace for that distance.

Nice miles and pace for a Monday.

Nice run...Glad you were feeling good for a while.

SWEET! Glad to hear you're feeling like a real runner! NICE run to start off the week!

I have a question! Your pain comes later in the run whereas mine are in the beginning of the run. Is one better than the other? I'd rather have no pain ANY time during the run! I guess I'm just extra paranoid about injury right now.

Hopefully you are talking about training pain and not injury pain. You should not run through injury pain (do as I say not as I do). My Achilles hurts more towards the end of the run because of the inflammation caused by over use. I can really feel it grind in the sheath after a run but the grinding goes away later in the day and the pain decreases as the inflammation is reduced.

I always thought that pain at the beginning of a run that decreases as you warm up is a result of the increased blood flow and you are alright to run through that.

Maybe some aspiring PT could provide a better answer. I just make things up as I go along.

I'm hoping it's training pain! Thanks for pointing out the difference. Such a fine line between optimal training and over training. I guess there's no such thing as painfree running.

This is a big miles week for you. Hope that achilles settle down! May be some aspiring PT could work some magic for ya!

I'm glad to hear you had a good run. Before you know it this achiles thing is going to be a thing of the past.

AWESOME run!!!! :)

So smart swapping days around.

The offer still stands.

great start to the week Andy. When is your next race? You are hitting a lot of miles, so whatever it is, you should be ready.

My next race is the Ogden marathon on May 15. I'm feeling grossly unprepared and am trying to convince myself to back off on the goal.

you still have like 7 weeks to sharpen up a bit. you certainly have the base there to run fast

Nice run I am not sure why you were happy your legs were heavy but if your happy I'm happy.

Heavy legs means you worked hard yesterday. Good job.

Because I am a sick individual. Heavy legs means that my training is starting to pick up.

Seriously, I'll have to remember that! Don't wawry, be hAppy! Heavy dead legs = positive training! :)

Heavy and dead is better than painful and achy!!!

Here's to heavy legs.

Cheers!

Andy, I struggle with tempo runs. At least you are taking on the challenge. Keep up the good work.

I know how you're feeling Andy and I think the advice you gave me was perfect. There are ups and downs in the marathon training cycle. Today just wasn't your day. I'm impressed that you were able to get back going again and finish those last two miles at tempo pace. I probably would have just bagged them and done a couple extra cool down miles. Way to stick it out.

those are the hardest runs in the schedule, for sure. They almost always psych me out beforehand.

Nice to see you are human, that being said I think you are a rock star to finish just like Rhett said.

I have some mental barriers I need to break through, too. Nice job finishing it up after you stopped.

Andy, WAY to break thru that mental barrier and finish off the last 2 tempo miles. I don't think I have ever run 7 tempo miles, at least not that consistent! Sounds like the achilles is getting used to the mileage?!

Tempo runs are good mental tests. Nice job jumping back in for 2 more after the first 5.

So sorry about the Achilles.

INCREDIBLE run yesterday!!!!

Now PLEASE baby that achilles today. PLEASE PLEASE PLEASE!!!!

Nice recovery run. Too bad about the Achilles.

NICE recovery! Are you running your 22 and/or the Riverton 1/2 this weekend? Be careful!

I don't think that I will do the Riverton 1/2. If I ran it, I would get home too late. The race doesn't start until 9 which is when I plan on finishing.

In the long run, the long run is what matters more than the run today. So I think its a good call. Enjoy your Friday and good luck on tomorrow's run.

Seriously get better.

Good choice Andy. You've just validated my choice to do the same thing today. Substitute the word "calf" for "achilles" and your words fit me to a tee. I think we'll both be better for it in the long run (no pun intended :))

Sounds like a smart move Andy.

Andy, It's always good to listen your body! You don't want to blow that thing out and then be down for 6 months or longer, so a very wise choice. You don't need to prove anything to us, we all know that your tougher than nails;)

Enjoy the day off.

Good call Andy. You are getting wiser by the day.

YES!!!!!! :) :) :)

You are taking your own extremely wise advice!!!

Here is to a WONDERFUL tomorrow!!!!

Andy, you are so wise! It is the big picture that counts. GOOD LUCK with your long run tomorrow!

You made the RIGHT call!!!

Wow. Great run Andy.

Awesome run Andy!!! Keep up the Great work!;)

Great run Andy!!!! See the day off really did pay off in a big way! Now if I could just get you to a Friday yoga class your Saturday runs would be even better!

I am so so so so so happy for you!!! That is an incredible run!!! Seriously!!! You amaze me!!!

You know the drill now, baby that achilles!!! :)

I love it when a run report start off with "This is one of the better long runs I have ever had."

Oh I didn't finish my comment. Great mp pace miles also. You are really starting to find your marathon groove.

Andy! That is SO AWESOME!!! GREAT RUN!!! I am SO HAPPY that this is one of the better long runs you've ever had. GREAT SUCCESS!!!

I have the 2nd edition to Pfitz's book. Would you like me to email the schedule to you?

excellent run Andy

Smooth - That would be great but only if it doesn't take much of your time. My email address is: abx3@xmission.com

Andy, very solid. Your dedication to your plan is so impressive. Glad the achilles was under control.

EXCELLENT VO2max run! Pfitz's schedule in the book says to do 5 x 600m. You did an extra one plus farther on each interval! VERY solid and consistent splits especially with the wind and variable terrain! AWESOME EFFORT! SO HAPPY to hear NO achilles pain! Keep up the good work!

I really made a lot of mistakes when I copied the plan to Excel. I also wasn't supposed to do any MP miles on Saturday. I'm glad I did, though. You don't need to send me the plan. I found it online and will just use that as reference.

Great speed work, especially after your mp/ long run on Saturday. You're going to be so ready for Ogden.

nice job Andy!

I do hate the wind. Luckily you are so strong.

Yikes, that sounds like a nasty wind storm. I hate running in the wind.

That wind was really killer today, I was glad I had a treadmill today.

Wind is a runner's enemy! Smart turning around with the first sign of archilles complaining! A recovery run tomorrow is in order. I heard it's back to WINTER! Eeeek!

You hardly cut it short at all!!! :)

Baby that achilles, tough guy!!! :)

I am so ready for the snow to be gone! I am sure the weather had a big effect on your mood.

Today's weather felt like a lid over our heads! Good recovery, I hope!

You need a good lunch with the harem!!! :)

Yes I do.

Yeah there is alot of snow down here. Hope it wasn't to windy on your run or that could of been really miserable.

Hope you can continue to feel better each minute!!!

We need a Harem lunch to chase away the blah!

Sounds like a fun run. I was watching some of that USA v Mexico soccer game last night that was there in SLC. That snow fall was crazy! How you guys train through the winter up there, I don't know.

Nice run especially with a foggy head. Do you feel like that achilles problem is getting any better or just not getting worse?

I thought it was getting better but made the mistake of not taking any days off this week. I am having difficulty walking today so I have no idea if it is better or worse. Hopefully I can make it through tomorrow's long run then I can have a day off.

Hope the achilles improves. If you are having that much pain with it, I would reconsider the long run tomorrow. Pushing through that kind of pain could lead to more injury which would be worse that skipping a training run.

Dang, hate that achilles, speaking from experience.

I did update your Mag Cover -- I did yours early in my learning curve, so it is better now.

How long are you going tomorrow? Are you meeting with the group? I only have to do 12 so I might meet with the group if I can find the new meeting place.

Kathie - Supposed to run 18 tomorrow but it depends on how I feel. If it is bothering me I will either cut it short or not run at all. We are heading to St. George for spring break so I may end up doing the long run Monday down there after a couple of rest days. The meeting place is easy to find. It is the big Frontrunner parking lot in Farmington just off of Park Lane.

Paul - Not so sure I like the new cover. Hits too close to home.

Paul, I almost forgot. You can add this to your magazine collection: http://www.xmission.com/~abx3/rp_ew.jpg

Sorry the achilles was not happy this morning. May be a good idea to rest a day or two.

NICE LT pace despite foggy head and sore achilles. You were smart to cut the LT miles short.

Have a GREAT Easter weekend!

ANDY ----

PLEASE do not do your long run tomorrow. PLEASE PLEASE PLEASE. Wait until Monday. Seriously, PLEASE. I can not tell you how many times I have gone over my 22 miler in my head from last Saturday. I should have stopped the run when the pain started and tried again a couple days later. I feel sick to my stomach just thinking about it. Please don't do it.

Teena - What is it that you are trying to say?

Seriously Andy, please.

Better a day off than a few months. Smart decision.

Good idea, I hope you have a great speedy run on Monday!

:) :) :)

You are SO SO SO smart!!!! I can't wait to read about your run on Monday!!! :)

Andy,

I have a score to settle with Ogden, too. I'm going to wait until next year or the year after that.

You made a wise decision by taking a couple of days off.

Hope you're enjoying your rest and family time down in sunny St. George.

Happy Easter, Andy!!!!

Hope you and your kids are making wonderful memories! :)

Andy, I hope you get feeling better. Long ago I had to write off doing well at Ogden.

WAY to get in a hilly 20 miler while vacationing! Strange that your achilles would either hurt really bad or nothing at all? When/what seem to make the pain bad? The uphills?

Nice long run to train for Ogden.

Enjoy the rest of Spring break w/ your kids! Such a GREAT DAD!!!

I'm glad you survived the 20 miler without the achilles hurting the whole time. Your AP was really good as well.

Such a great dad. Hang in there with the achilles.

Nice. 7:40 pace is great for 20.

You kicked trash!!!

How is the achilles this evening?

You know that I worry.

Nice call on the ice cold water. :)

So how are you doing today! When you said you were going to run legs 3 and 4 I got worried leg 4 is the one that everyone got lost on. I was happy to see you found you way around anyway.

How are you feeling today?

I'm worried about you -- how are you?

Glad I'm not the only one directionally challenged. The map wouldn't help me though, I would still be lost.

Looks like the mileage and hilly terrain aggravates the achilles...inflammation issue then? Must be tough to have that nagging at you. You're one of the most mentally toughie I've ever known. Hope you're enjoying the rest of your vacation.

The vacation is over. Now I need a vacation from the vacation.

Ain't that the truth...needing a vacation from the vacation! :)

Wow!!! 16 miles with no fluids. I would be dehydrated after only a few miles. I seem to lose way to many fluids when I run.

Nice way to burn off all that toxic junk food.

Wish your girls happy birthday for me...is there going to be a party? I can just see your house now filled with giggling eight year olds!

I know what you mean by eating too much junk food when traveling! This weekend I consumed way too much diet Pepsi and sunflower seeds!

Nice impromptu long run!

very nice run - especially for a bit of a crash at the end.

Nice run. I can't believe you ran 16 miles without any fluids! Manimal!

Happy Birthday to Emma and Gracie!!! How nice of you to run 8 miles for each girl on the 8th!

WOW! No fluids for 16 miles and it was a warm day too!

SO HAPPY to hear NO achilles pain! YAY!!!

You're gonna exceed 70 miles this week. GOOD JOB!

Don't get to the point I got with my achilles.

Smart!

Good idea!

Enjoy.

AWESOME 16 miler yesterday!!! Hope your girls had a wonderful birthday!!! :)

WOW!!!! That is seriously a killer run!!! The fact that you had no achilles pain puts a huge smile on my face. :)

Nice job!!! :)

Enjoy your weekend.

Love the no pain part! I am sure you have not lost any fitness, and if you have it will come back so fast!

YAY for no achilles pain. I'm w/ Kathie! I assume you fuel and hydrate. The huge mileage build up over the last few days might have depleted some of the glycogen thus hitting the wall and light headedness at the end? GREAT run, Andy! Your training is solid!

Solid run Andy!

Great workout!

Nice job. Glad it was leg-pain-free.

Nice run.

I'm not a very religious person, so I can't really help you there.

First, AWESOME run!!!!

Second, I know that everyone will have a different opinion on this, so I hope I am not judged on mine, but I will be honest with you. My grandfather is one of the most Christ-like people I know, he never goes to church, but he does hold the Aaronic priesthood. He has always participated in the blessings, confirmations, etc. of our family. It would not be the same if he didn't. If your girls want to be baptized, and want you to do it, and you are living a good life, then I think you should do it. I don't know what the "standard" or "rule" is though. Have you asked? What do you think you should do, what does your gut tell you? Only you can answer that question.

Sorry, that probably wasn't that helpful.

(Seriously ... congrats on the pain free killer run.)

Andy, if you have been going to church for the last little while and in your heart are committed to continuing to honor your priesthood, and your Bishop says it's ok, then you should do it.

Great repeats by the way.

I agree with Teena and Rhett. I know I just hear a talk about this I thought it was in conference, I spent a little while looking for the talk but could find it. The talk said that the father should be the one doing the priesthood ordinances in most cases. I will keep trying to find it.

Nice run, Yea for no pain!!!!!

The talk is by Elder Boyd K. Packer at this Conference, the Sat morning session. Here's part of the quote of the story:

President Joseph F. Smith made this statement about the priesthood in the home: “In the home the presiding authority is always vested in the father, and in all home affairs and family matters there is no other authority paramount. To illustrate this principle, a single incident will perhaps suffice. It sometimes happens that the elders are called in to administer to the members of a family. Among these elders there may be presidents of stakes, apostles, or even members of the first presidency of the Church. It is not proper under these circumstances for the father to stand back and expect the elders to direct the administration of this important ordinance. The father is there. It is his right and it is his duty to preside. He should select the one who is to administer the oil, and the one who is to be mouth in prayer, and he should not feel that because there are present presiding authorities in the Church that he is therefore divested of his rights to direct the administration of that blessing of the gospel in his home. (If the father be absent, the mother should request the presiding authority present to take charge.) The father presides at the table, at prayer, and gives general directions relating to his family life whoever may be present.”25

During the Vietnam War, we held a series of special meetings for members of the Church called into military service. After such a meeting in Chicago, I was standing next to President Harold B. Lee when a fine young Latter-day Saint told President Lee that he was on leave to visit his home and then had orders to Vietnam. He asked President Lee to give him a blessing.

Much to my surprise, President Lee said, “Your father should give you the blessing.”

Very disappointed, the boy said, “My father wouldn’t know how to give a blessing.”

President Lee answered, “Go home, my boy, and tell your father that you are going away to war and want to receive a father’s blessing from him. If he does not know how, tell him that you will sit on a chair. He can stand behind you and put his hands on your head and say whatever comes.”

This young soldier went away sorrowing.

About two years later I met him again. I do not recall where. He reminded me of that experience and said, “I did as I was told to do. I explained to my father that I would sit on the chair and that he should put his hands on my head. The power of the priesthood filled both of us. That was a strength and protection in those perilous months of battle.”

Another time I was in a distant city. After a conference we were ordaining and setting apart leaders. As we concluded, the stake president asked, “Can we ordain a young man to be an elder who is leaving for the mission field?” The answer, of course, was yes.

As the young man came forward, he motioned for three brethren to follow and stand in for his ordination.

I noticed on the back row a carbon copy of this boy, and I asked, “Is that your father?”

The young man said, “Yes.”

I said, “Your father will ordain you.”

And he protested, “But I’ve already asked another brother to ordain me.”

And I said, “Young man, your father will ordain you, and you’ll live to thank the Lord for this day.”

Then the father came forward.

Thank goodness he was an elder. Had he not been, he soon could have been! In the military they would call that a battlefield commission. Sometimes such things are done in the Church.

The father did not know how to ordain his son. I put my arm around him and coached him through the ordinance. When he was finished, the young man was an elder.

Then something wonderful happened. Completely changed, the father and son embraced. It was obvious that had never happened before.

The father, through his tears, said, “I didn’t get to ordain my other boys.”

Think how much more was accomplished than if another had ordained him, even an Apostle.

While the priesthood is presently all over the world, we call on every elder and high priest, every holder of the priesthood to stand, like Gideon’s small but powerful force of 300, in his own place. We now must awaken in every elder and high priest, in every quorum and group, and in the father of every home the power of the priesthood of the Almighty.

The Lord said that “the weak things of the world shall come forth and break down the mighty and strong ones.”26

I second Rhett's comment. You're an AWESOME father!

EXCELLENT interval workout!

Thanks for posting that Smooth (and Kathie). It really helped.

I was just going to mention the Elder Packer talk when I noticed Smooth already had. I agree wholeheartedly with what Rhett and Teena and the others have said.

BTW nice run also.

I love that everything felt realy good. Let's keep it that way.

Glad you are feeling good. I want to complain about the weather, but I'm actually enjoying all the clouds. It's still a little chilly with all the wind, though. Before long I will be complaining about it being too hot.

Ditto Rhett!

The weather will be good for your MLR tomorrow!

Waking up to snow yesterday was a real bummer for sure, I am happy to see you run felt good though!

Sounds like you need some yoga! :)

I'm sure me attempting anything remotely resembling yoga would result in an injury.

We need to have a harem/yoga/intervention lunch! :)

Oh, that was a very NICE uneventful MLR!

And I'm sure our very own aspiring PT could work on your tight shoulder before or after yoga. You know it's good for you!

Your shoulders are likely tight because you are stressed for me!!! How thoughtful! ;)

Oh yeah -- send some of those uneventful runs my way! They sound heavenly!!! Nice job!

Nice training, and props on the harem.

Sounds perfect with no mention of achiles pain. Yay.

Uneventful is a very good thing at this point. Once I was finished, it didn't even feel like I had run at all. I just need to avoid getting too excited so that I don't over do it and re-aggravate the achilles.

It is true. Stressing for the past 2 weeks about Teena going to Boston finally caught up to me.

I hope you start feeling better.

Not bad for fighting a cold and feeling groggy. If I remember right, your last tempo was around 6:25. The BEST part is 100% pain free! YAY!!! Get better soon!

Have a GREAT weekend!

Great run Andy - especially for with the cold. A great way to start the day.

You have really made some great progress with that achiles. It has been impressive to see how you have been able to run through the injury and still get better. Maybe that revenge on Ogden will happen.

Do you like the Chinese food in Boston?

Nice run. I still don't know how you can run all those miles with no or little fluid. Maybe we will have Chinese for dinner, too.

Jon - There is a group of bloggers running Boston that are meeting for Chinese food tonight. I'm just a little jealous.

Awesome run.

Andy, I love this report. Sounds like a fun run. I rode to the start sitting next to Walter. Man is he fast and he's a pretty nice guy too. Looks like you got in a really nice progression run with this creative workout.

It is really hard sitting back while so many friends are running Boston and knowing that I may never get there until I'm an old man. I know it takes a lot of dedication and super hard work to BQ and I'm not sure I have it in me right now. Maybe next yeat when the kids are in school full time I will have pleny more time to stay focused.

What an impressive report. Those people are lucky to have you as a friend!

Andy!!! Thanks for your kind words, encouragement and thinking of us. It means the world to me! You're a GREAT friend!

Nice workout Andy, the last was pretty strong considering the fatigue. Keep working hard!

You are speedy!

right on brother - nice job.

keep up the hard work - they will pay off

How long till Ogden...16 days?

Ogden is on May 15. This is my last big week of training then I start scaling back.

Way to gut it out Andy these are the days that make us stronger!

Hope the flushing went well.

I almost cried when I read your Monday post. I wish I could have held that pace, maybe at Ogden.

I just signed my son up for ST. George, he would like to BQ on his first marathon. He would need a 3:10. His fastest 5K is 16 something but he thought the course was short. Do you think it is even possible to go that fast on your first marathon?

He obviously has the speed to do it so it all depends on whether or not he has the endurance to hold the pace for the marathon. Depending on how much running he has done over the past year I think he could do it if he just works on consistent mileage over the next few months.

One of the biggest issues for young runners on their first marathon is having the patience and discipline to hold back during the first half of the race. The first 10 miles of a marathon feel so easy that it is hard to run at the proper pace so that you have enough fuel to finish the race. I think that if he works hard and runs a smart race that he can definitely do it.

Nice job. Did the running flush out the negative thoughts? I was that way yesterday, but my run was so crapppy that it just made me feel worse. Now I need to read your post from Monday.

Hopefully the sunshine will be out tomorrow morning to put you in a chipper mood Andy.

Kathie, your son is fast. I agree 100% with Andy's analysis.