Artichoke's Running Blog (Ken Spence)

10 a.m. New Year's Day 5 mile tempo run in 41:43, or 8:19 pace overall.  Some hills as well.  Nice to have some dry roads.  Moderate going up the hills but pushed tempo pace coming back.

5 miles at 11:30 a.m., same route as yesterday, but at easy pace.  44:31, 8:54 pace overall.  Legs feel really tired and hamstrings are a bit sore.  I don't feel ready for a 12-14 miler tomorrow.  It was quite warm today, nearly 50 degrees.  The warm before the storm coming.  Weather is supposed to change tonight and be bad in the morning again.  Temperatures are supposed to drop and be very cold on Sunday.  I go back to 5 a.m. runs on Monday, so I'm not looking forward to that.  I've been off work for the holidays since December 20th.  It's been great, but the time flew by! 

14 miles LSD on frozen tundra.  6 to 7 inches of fresh snow overnight.  The roads were icy and frozen most of the run.  With the sun out, the cleared roads began melting and I had to stop and remove my spikes after about 9 miles.  It really turned out to be a beautiful and clear sunny day, even though it was quite cold still.  We must have had lake effect snowfall overnight, because not that much was reported from yesterday's storm.  Really slow and easy.  I'm feeling stiff and a bit sluggish, but I was glad to get in a 14 miler two weeks before Painter's Half-marathon in St. George.  40 miles this week.  It's supposed to be even colder tomorrow with another storm coming in Monday morning.  Tomorrow is a rest day and I may be doing 5 on the treadmill early Monday morning.

5 miles in 43:21 on my treadmill.  Too wimpy to go outside at 5:00 a.m. in 5 degree temperatures and icy roads.  Varied pace from 9:15's to 7:30's.  Mostly easy.

5 miles again on the treadmill this morning in about 43 minutes.  Varied pace from 9:15's to a closing pace at about 7:00's for the last half mile or so.  Felt okay, but still don't like the treadmill much.  If he roads aren't loaded with black ice tomorrow morning, I may hit the asphalt at 5:10 a.m.  SLC, Bountiful, and Provo really got hit with snow this afternoon, worse than yesterday, we didn't get much here at all tonight for some reason.

Hit the roads this morning.  It was quite warm compared to what it has been.  There were a few spots of black ice on the roads, so I had to be a bit careful and our sub-division is the worst in town with snow still on the roads for the final quarter mile or so.  Nice to not be on the treadmill.  But, I may return to it on Friday morning if the next storm comes in when they say.  Very sluggish and slow 5 miler today.  Only about a 9:51 pace overall.

Another 5 miler slow and easy on the roads.  Only about a 9:36 pace overall.  Slick in one or two spots.  More snow coming tonight.  Maybe hit the treadmill in the morning again.

5 miles on the treadmill at 5:00 a.m. in 41:31.  Pushed it a bit the second half.  Felt okay.  Roads were slick and icy this morning.  Should be fair tomorrow morning for my last 14 miler in preparation for Painter's Half Marathon in St. George next weekend.  Right now they're predicting sunshine there, at least on Friday, with a high in the mid 50's.  That would be a lot like last year.  I ran 1:35, but not sure I have that in me this time.  We'll see.

14 miler.  Preparation for Painter's next week.  8:36 pace overall.  Fairly easy to moderate effort.  Sunny but 40 degrees.  Felt good.  Fastest mile was 7:49, slowest 9:31 on the Smelter Road hills.

5 miles on the treadmill at just under 9:00 pace.  Ran late Sunday evening instead of this morning since I had to go into work early for a conference call with the Mexico office.  Today is my youngest son's birthday.  21 years old and now legal and living in northern Argentina where he reported it to be 112 degrees last we talked with him.  Going to run easy all week and take Friday off before Painter's Half-marathon on Saturday.  They're still predicting sunny weather and in the mid 50's for a high.  That should make it about mid 40's at race time.  The weather could be just perfect.  Let's hope!

Slow and easy this week.  5 miler in 48 minutes, or around 9:36 pace.  Two more runs and then a rest day before Painter's.  60 degrees and sunshine is predicted for a high.  Race ought to be in the mid 50's.  Looks like it will be perfect if the weather dudes don''t start fudging on that great forecast!  Good luck to all of you who are running it.

5 miles at 8:49 pace.  A decent run until the very end.  I need to vent here.  This is my sad tale:  I have this concrete waterway (gutter) across the street from my house that is out to get me.  Last February on an early morning run with almost totally dry roads, I started out on my run, slipped on some black ice in that waterway, falling down very hard on both knees.  My knees have never been the same since.  After 25 years of running with few injuries, and never any knee issues, I can no longer say that.  Inspite of the fall and the knees hurting some ever since, I have still be able to run very well this past year.  Although there is knee discomfort, it's only about a .5 or a 1 on a 1 to 10 scale and I've been able to run quite well.  I just have never felt like things are that good in those 2 joints anymore while doing it.  I ran my best of 3 Boston's in April.  Ran my old man PR of 1:32 at Hobble Creek Half-marathon in August and then a 3:23 old man PR at St. George and have generally trained pretty well.  (I was only 2 minutes shy of what I ran SG in 1985.)  The left knee had started to get better and then came on this past summer evern worse and I was diagnosed with patellar tendonitis, which the Doc said shouldn't be related to the fall.  The therapist felt that with some proper stretching, etc. it would eventually go away.  It has generally improved, and usually feels better along into the run and even went totally away during the last miles of the St. George Marathon in October.  Of course, the next day was another story.  At any rate, I continue to run well even with the knee issues and probably suspect that something else is going on in the right knee that probably should be looked at by an orthopedic specialist.  So.......anyway.  Here it is, this morning, 11 months later and this time getting back from my run and in this very same concrete waterway across the street from my house, I go down again on some black ice.  Didn't see any ice anywhere the entire 5 mile run and then literally at the end of the run as I was forced to make a tighter turn than ususal due to a car coming up the road.....I go down on my right side with my right arm underneath me.  It feels like I have either cracked or separated ribs in two places, high and low.  I'm really hurting and with one run left to test it out tomorrow, I don't know whether I'll be doing Painter's or not at this writing.  I have had more rib injuries than anyone I know.  This is the second time from a fall while running.  Two times while straining to pull something like a refrigerator on a hand truck up some stairs or pulling a root out of the ground.  One time by a chiropractor as I tensed up during a manipulation.  One time reaching over the arm of a couch to pet my dog and another freakish one while laying face down on the floor and then having to sneeze.  So, here I am with yet another rib injury, that will surely take at least another 6 weeks to feel good again, as they typically do.  How's that for a story?  I'll probably still be at the Painter's Half-marathon on Saturday in St. George, either running or at least cheering everyone on. 

No running.  The ribs on by right side are very sore from my fall of yesterday.  Painter's looks very doubtful

No running.  Still hurting from my fall, but was going to take today off anyway.  Still going to St. George, but most likely will not be able to run.

Well, I didn't know for sure until just before the race if I would try running or not.  I tried a warm-up jog in the parking lot prior to the 1/2 marathon and my ribs just couldn't tolerate my lungs expanding.  It is still tough to breathe in fully and between that and the bouncing up and down, I just was in too much pain.  I thought I would just watch the race or maybe help out at an aid station or something, so I began walking from the very back and just kept going.  I was almost at the very last, only passing 3 other walkers all within the first mile, then I thought I would just circle back on the other trail to the starting line, but changed my mind a walked the entire distance.  I managed about 16 minute miles walking and I have never really been a very fast walker.  This is the first time in 26 years of running that I chose to walk the entire race, just to see what I could do.  It gave me an interesting perspective that I have never quite appreciated fully.  I got to the first aid station and saw all of the hundreds of paper cups being picked up by the volunteers.  I thought that I had always appreciated race volunteers, but when I saw all that they had to pick up and how far along the trail the cups had been spread, I really had a better appreciation.  They were still in very good spirits, however, still holding out cups and shouting WATER or GATORADE as if I was in the middle of the pack instead of near the very end.  They were real troopers.  I also had a greater appreciation for walkers, in general.  I have run both the St. George Marathon (2008) and Boston (2007) in serious rain storms with shoes that were soaked and never got a single blister, yet walking those 13.1 miles at 16:00 minute pace I got HUGE blisters on each foot.  A lot of things learned yesterday and a new appreciation for those at the very back of the pack and for those behind the scenes at the aid stations.  I hope to back running once I heal up.

Finally able to run.  Made 5 miles in 46:05, or 9:13 pace at 3:00 p.m..  Sore ribs are still bothering me, but I'm finally able to breathe in deeper without as much pain.  More annoying than anything else. But, it felt good to get out and run.   Not as smoggy here at 5,000 plus feet.  Clear and sunny but the inversion is getting close to us out here.   Next race is in 2 months at the Moab Canyonlands Half Marathon.  Hope I'm back in good form by then.

5 miler this morning at 500 a.m.  My ribs still bothering but not as bad.  I was paranoid about black ice when I saw anything unusual on the roadway in the dark.  The headlamp helps.  Can't wait for spring and the Canyonlands Half Marathon is next on the schedule in March before the Ogden Half marathon in May.

5 miler on the treadmill in 43:50.  9:00's going up and 8:00's or better coming back.  Tried to avoid the bad air this morning, although I don't think we have it as bad out here as in SLC.  Good to be running again.  Still feeling sore ribs, but at least I can get the air in without too much pain.

5 miles in 48:36 at 5:00 a.m..  Didn't feel quite as good this morning, but still manageable.  30 degrees.  Standard route.  Saw Liz and Roland out this morning.

Very slow run this morning in the fog.  5 miles at a slow 9:45 pace.  Try to get back to a longer one tomorrow 10 miles or so.

12 miles in just under 1:43, about 8:34 pace.  Felt fairly good.  Still feeling it in the ribs, but is more tolerable by quite a bit from what I felt a week ago.  The weather was a bit strange today.  I went at 11:00 a.m. and it was almost 55 degrees out and some sunshine.  By the time I got up the hill and turned around at 6 miles, I came back down into the valley in fog and then light rain with temperatures dropping to 40 degrees.  I saw a lot of walkers out this morning, but no runners.  They must have gone earlier.  11 o'clock is a bit late for me, but I wanted to sleep in and have some breakfast before heading out.  Monday morning is supposed to be a mess, I may hit the treadmill.

5 miles at 5:00 a.m. on treadmill in 44:28.  Snowy and icy roads this morning.  Probably the same thing tomorrow.

Another treadmill day.  5 miles in 42:43, about 8:33 pace overall.  Using 2 ot 3% incline for first half and then 1% for second half to simulate my standard route which is uphill going out and downhill coming back.  I still set the incline at 1% coming back as a minimum for air or wind resistance.  Ribs are improving each day, but are a bit sore after running.  Probably on the treadmill for at least two more days.  I'm going to get bored of that really fast.

5 miles in 43:00 on the treadmill.  3 days in a row.  Maybe one more, the roads are still a bit icy here in a lot of places.  Hope the roads are better by Friday and for my long run on Saturday.

Another boring 5 on the treadmill this morning.  43:24.  Took it a little easier, incline between .5 and 3.0 maximum.  Got to get back to the streets tomorrow for sure.  The ice is generally gone.  Just need to be careful.

5 miles on the roads again finally.  Not much ice left, just in spots.  I was totally sick of the treadmill.  Slow running, ran with Liz for a mile or so.  Easy running, maybe 9:50 pace.  10 to 12 miles tomorrow.

12 miler today at 9:00 a.m., in 1:44:50 or 8:43 pace overall.  8  miles with Tina.  Nice sunny day today.  I can't believe we only saw one other runner.  Maybe they all got out earlier than us.  Got up early and had breakfast at 7:00 a.m., so needed a couple of hours to digest and wait for it to warm up a bit.  37 miles each of the last two weeks.  Ribs are feeling about 50% better.  I think it will take another 3 or 4 weeks.  Feels kind of like a light side stitch for the entire run right now, so it's tolerable.  I can't believe I did 20 miles total this week on the treadmill.  Yesterday I received my confirmation card from the Canyonlands Half-marathon in Moab on March 21st.  Bib number 19.  It will be good to get away for that weekend and do the run and hike some in the afternoon with my son, Mark.  Planning on doing Delicate Arch or Corona Arch.  He'll go mountain biking on the slick rock and Porcupine rim while I do the race.  It's been a great father and son activity every year for the last few years.  I'm looking forward to it.

5 miles in 43:56, 8:43 pace. Good to be on the road again these last 3 runs. Felt pretty decent this morning. Moderate effort.

Not really all that fast, but anymore, anything under 9:00 pace at 5 o'clock in the morning in full sweats is a fast run for me.  44:21 or 8:51 pace.  Feeling a bit better each day.  Can't run tomorrow morning unless I get up at 4:00 a.m., since I have to be to an early meeting, but I'll run when I get home tomorrow night.  Cooperative weather and good roads right now.

5 miler tonight at 6:00 p.m. in 43:40 or about 8:40 pace.  42 degrees.  Burned off a lot of frustration from work today, so maybe it was good that I ran afterward instead of first thing this morning.  Of course, on the other hand, maybe I had a crappy day at work because I didn't get a run in this morning.  A lot of snow melting today and with the water running across the streets, it will probably be icy for the morning run, so I'll take it easy tomorrow.  Got an e-mail from Matt today saying he got a 4 miler in on Saturday.  I don't understand seasonal runners for some reason.  He hasn't run a step since the St. George Marathon.  Now he's starting to get into it and build back up his base mileage.  He does this every year.  I think he'd be really good if he'd run all year long, but that's just my opinion.  Everybody's different and to each his own.  I have to run and when the time comes that I have to give this up, it will be very, very tough.

5 miles this morning in 47:44, about 9:31 pace.  Actually pretty slow, but I had run the night before and didn't push at all.  Also ran 1 1/2 miles tonight again, but with my labrador.  She is so out of shape.  I need to start running her a bit.  I was dragging her the last 1/2 mile, but she did okay.  Supposed to be weather in the morning, I think.  Hope I don't have to be on the treadmill, it's been nice not to be on that for a week now.

A slow 48:03 for 5 this morning.  9:36 pace overall.  Roads were dry.  45 degrees.  Long run scheduled tomorrow at 9:00 a.m.

12 miles today in 1:46:21.  Helen ran 8 with us and Tina did 10.  A bit sluggish in places but not bad.  I'll take anything sub 9 minute pace for my long runs.  Weather held off.  Rain overnight, but nothing this morning.  38 miles this week.

Treadmill again.  42:54, 8:35 pace.  Actually ran late on Sunday night having to go in to work early this morning.  Varied pace between 9:15 and 7:30 pace.  Incline betweeen .5 and 3%.

5 miles on the treadmill in 41:53 or 8:22 pace.  Felt pretty good this morning.  Just wanted to avoid the snowy and icy roads.  Still hoping for an early spring, but as they all say, "we need the water."  That's fine, but just keep the snow in the mountains.

5 miles this morning at 5:00 a.m. in 46:04.  Another 4 miler tonight in 37:00, without my Garmin.  Felt a bit sluggish tonight.  Starting two-a-days, 1 day a week for now.  I guess this means my Ogden Marathon training has officially started.  Next week to the track for some Yasso 800's, if it's free of snow, that is. Snow supposed to be coming here again tomorrow and again on Saturday.  I hate February.

5 miles this morning in 45:41, 9:08 pace.  Legs felt amazing good since they didn't feel so good last evening.  I thought I might be a bit slower.  Snow just starting to fall early in the run and started to stick to the roads the last couple of miles.  Trying to gear up for my first 14 miler on Saturday.  Moab is only 5 weeks away!  3 day weekend coming up, so I should be able to work around the storms and icy roads.

5 slow and easy miles at 5:00 a.m. in 47:41 or 9:32 pace.  Dry roads but cold air at about 20 degrees with a light cold breeze.  The older I get the more I become a whiner in the cold, winter weather.  14 miler scheduled for in the morning, but the snow is supposed to come overnight, so we'll see.  Meeting Tina at 9:00 a.m.  I need to at least get in a 12 miler, but I may need to get 5 or 6 in the morning with the rest of them on Sunday if the roads are bad.  Monday is also an option, but snow is expected then also.  Had a pretty good week.

Started out a 9:00 a.m. in light snow and covered roads.  Met Tina and headed east towards the mountains as the snow got worse and roads got slick.  We turned around at 3 and had the snow in our faces and decided to call it good at 6 miles.  I came home, stripped off wet clothes and did another 6 on the "dreadmill".  Took the first 3 at 9:00 minute pace and the last 3 gradually increased from 9:00's to 7:30's.  Felt good.  The snow stopped about an hour later.  That's my luck.  12 total miles in around 1:47.  A good week at 41 miles total.

5 miles in 44:41, 8:55 pace at 8:00 a.m.  Nice to run in some daylight again, but quite overcast and breezy.  Saw Stacey out along with Liz and Roland.  Felt quite sluggish and a bit tired the first half of the run.  A few pick ups coming back.  Last mile in 7:41.  More storm expected tormorrow so I may hit the treadmill.  Feeling pretty good right now.

Treadmill at 5:00 a.m.  43:10 for 5 miles, 8:38 pace.  9:00's to 9:30's first half.  Sub 9:00 gradually to 7:00 towards the end.  Felt okay.

5 miles in 46:00 this morning at 5:00 a.m.  Easy running.  30 degrees and dry roads.  2nd run tonight at 6:30 p.m. at track with first workout of Yasso 800's.  2 x 800 in 3:18 and 3:19 with 400 recovery after each and 3/4 mile warm up and cool down to and from the track.  Felt good to be back at it.  Glad the track was snow free for the two inside lanes.

5 miles at 5:00 a.m. in 47:00 or 9:23 pace.  30 degrees and a light, cool breeze.  Sore left calf muscle after first 3 miles.  Maybe from trackwork last night, but I didn't feel anything until this morning over half way through.  Nothing too serious, I don't think.  Nice to have these dry roads to run on again.  I believe spring is just around the corner!

5 miler in 48:48 at a very slow 9:45 pace.  Calf muscle still a bit sore.  Needed to take it very easy to make sure I'm good for 14 on Saturday.  Supposed to be a glorious day for a long run.  Spring fever has definitely hit me, but I'm sure were still in for some colder, wetter days ahead.  4 weeks to Moab.  My sore ribs are at about 90%.  Everything is looking up. 

14 miles in 1:58:19 or 8:26 pace with Tina at 9:00 a.m.  She pushes me pretty good on those downhills.  Around 7:35 pace coming back down the hill.  A very nice day for a run.  Sunny and warm after getting going.  50 degreees at the end of the run.  Sore calf muscle a problem, but didn't slow me down much except on the uphills.  Worse afterwards.  Hopefully a day or rest will help out. 

5 slow recovery miles in 47:51, 9:33 pace.  50 degrees at 5:00 a.m.

5 miles in 46:47, 9:21 pace overall.  5:00 a.m. and 50 degrees but windy.  Slow running and muddy up near the gate.  My shoes are a mess.  Felt okay.  Didn't push it this morning.  I'm not seeing any runners out lately.  Even on my 14 miler on Saturday, we only saw one other runner.  People are still waiting for spring to get here, but Saturday was fantastic and no day for a dreadmill run.

5 miles very slow at 9:39 pace.  38 degrees.

5 miles at 5:00 a.m. in 46:19 or 9:14 pace oveall.  Trackwork tonight at 6:30 p.m. 3x800 in 3:18, 3:15, and 3:17 with 400 recovery after each.  1/2 mile to and from track.  A bit breezy.

5 miles in 48:03. Light snow but roads were okay. Can't get my Garmin to download onto my computer. Don't know what's wrong. 14 miler tomorrow.

14 miles in 1:58:09.  8:26 pace two weeks in a row.  Near identical times.  Met Tina at 9:00 a.m.  She really helps me push those downhills.  We were flying coming down the Smelter Road.  Struggled the last 2 miles or so, but otherwise a really great run on a nice, sunny day.  A bit nippy starting out.  50 degrees near the end.  Dressed just right.  Shorts with two long sleeved top and gloves.  Really a nice and clear day and quite a view of the lake and valley.  Saw Liz and Roland coming up the hill when we were coming back.  They're planning on doing the Spectrum 10K in St. George towards the end of March.  3 weeks until Moab, runnings going good.  Stretching a bit more, still having some tight hamstrings and calf muscles.  Looking forward to spring.  March arrives tomorrow and that's close enough for me!

5 miles in 45:36 or 9:07 pace at 5:10 a.m., 50 degrees and nice.  4 miles in 33:37 fairly easy to moderate, on the treadmill tonight at 6:45 p.m.  Between 9:00's and 8:00 min pace. .5 to 1.5% incline.  Needed to start my 2-a-days 2x per week.  But I wimped and ran on the treadmill.  The temperature is plenty warm out tonight, but the stiff south winds were really howling.  The huge flag at Macey's was standing straight out.  I hate running in the wind about as much as cold rain, so I wimped.  Owell.  I'll probably be facing rain or snow tomorrow morning.  Something is blowing in. 

5 miles in 46:52, 9:21 pace.  Very easy.  Warm temperatures again and windy, but not quite like last night.  Felt pretty good.  2 runs scheduled for tomorrow.  Something coming in tomorrow night or Thursday morning.  Winter ain't through yet!

5 miles this morning at 5:10 a.m. in 46:47, 9:21 pace.  Identical to yesterday.  Same wind, same route, same pace.  Man, I'm a boring dude!  2nd run tonight at 6:30 p.m., at the track.  Yasso's again.  3x800's in 3:21, 3:18, and 3:16, with 400 recovery after each.  I don't feel ready to step it up to 4 next week, but I better since I've been at 3 for two consecutive weeks.  Weather held off so far, but supposed to have something by tomorrow morning and then again on Saturday morning.  We'll see.

5 miles on the treadmill this morning at 5:00 a.m. in 45:14, about 9:03 pace.  9:30's for first half at 1.5% to 2% incline.  8:30's for second half at .5% to 1% incline.  Easy recovery run after last night's Yassos.  Icy roads this morning, but it has melted fast today out here.  Supposed to be something more coming Friday night into Saturday morning, just in time for my 14 miler.  Suck it up, bud!

Slowest 5 miler of the year this morning.  49:17 or 9:51 pace.  Legs still feel hammered from 2 a days, twice this week, I think.  Hope I recover well for my 14 miler on the weekend.

14 miles in 2:01:58, or 8:42 pace with Tina.  About 4 minutes slower than last two weeks.  Snow and ice on the roads starting out, but temperature at 9:00 a.m. was 45 degrees and things were melting fast.  Sunny and nice otherwise.  We came home from the S.L Temple late last night and didn't hit any snow until right when we got into town.  5,200 ft. elevation makes a big difference.  I thought it would be much worse weather to be running in this morning and was surprised that it would be nice enough to be running in shorts.  When we were going up the hill we encountered the THS Track Team 5K race coming down the hill.  It wasn't the best turn out and mostly folks were walking, but I think it might be some kind of fund raiser for the team.  I guess we should have supported it.  47 miles this week, not too bad, but my legs are really hammered and it showed in our overall time today.  16 miles next week.  Moab in 2 weeks.

5 miles in 46:49, 9:21 pace.  Slow recovery run.  Just starting to snow at 5:00 a.m. but not sticking yet.  Felt okay.  Bagged second run this evening, try 2 runs tomorrow.

2 runs today.  5 miles on treadmill this morning at 5:00 a.m. in 42:43, about 8:33 pace.  Snowed overnight.  5 more miles on dry roads tonight at 6:30 p.m. in 44:45, about 8:57 pace.  Full sweats and 35 degrees tonight, but nice to have sunshine with the time change.  Felt pretty good.

5 miles in 46:00 flat, or 9:12 pace, fairly easy at 5:10 a.m. 25 degrees. Felt okay. Dry roads

2 runs today.   5 miles this morning at 5:00 a.m. in 44:57, or just under 9:00 minute pace.  Fairly easy running and felt good.  26 degrees.  Not as sluggish as I ususally feel early in the morning.  Speedwork at the track tonight at 6:45 p.m.  Nice to have daylight! Sunny, but 40 degrees with a bit of a cool breeze, but warm enough for shorts and long sleeves with a running vest, hat and gloves.  Ran Yasso 800's.  4 x 800 in 3:20, 3:18, 3:16, and 3:16 with 400 recovery after each plus running to and from the track, 1/2 mile each way for warm up and cool down.  Good solid workout, but I'm beat.  Easy 5 scheduled for tomorrow and then 16 on Saturday, one week from Moab.

5 slow recovery miles in 49:12, 9:50 pace.  Temperatures around 25 degrees at 5:00 a.m.  Long run tomorrow, supposed to be sunny, clear, and warming up, but will probably still be cool in the morning.  On my own tomorrow.  Need to set out some H2O.

16 miles in 2:16:55, 8:33 pace.  9:00 a.m 30 degrees starting out, 50's at the end.  Sunny and nice and clear today.  Felt good about the pace not having Tina there to push me today.  One more week until Moab.  I feel ready for the most part.  50 mile week.  I'll taper this next week and won't run on Friday.  Looking forward to next weekend and hope the forecast holds out.  They were talking 60 degrees here in Friday and sunny.  Fastest mile today was 7:39, slowest 9:30.

5 miles, 47:48, 9:32 pace.  Recovery run from long run on Saturday.  Should try to do one last tempo run tomorrow morning or at least a few pick-ups and then really easy on Wednesday and Thursday, taking Friday off.  Traveling down to Moab early on Friday and hope to have a great weekend.

5 miles in 43:44, 8:44 pace.  5:00 a.m.   High 50's, unseasonably warm for that time of day in early March.  Fairly easy to moderate effort with a 2 or 3 pickups on the flat areas.  Tapering this week.  One run per day through Thursday.  Weather is looking great for Saturday at Moab.  Supposed to be around 70 degrees and partly cloudy.  Could be warm towards the end, but the 2 hour wait in the canyon before the start is always cold.  Time to get fired up.

5 miles in 47:06, 9:25 pace.  Slow and easy.  Saw another old duffer out there the last two mornings.  Nice to know I'm not the only insane old Please follow Fast Running Blog policy regarding vulgar language running at 5:00 a.m.  Temperature was colder this morning, about 40 degrees.  One more easy run tomorrow.  Things are still looking good for Moab on Saturday.

4 miles at 9:49 pace. Real easy. Rest tomorrow leaving early for Moab.

Rest Day and Travel

Well, not my best half marathon, but not bad all things considered.  I was 6 minutes off last year, but still felt fairly good about by effort.  I wilted badly in the heat and gradually slowed with each mile.  Fastest mile was mile 2 in 7:08.  Slowest was mile 11 in 8:08.  7:49 overall pace.  So my range was within a minute.  Running in 30 to 40 degrees everyday in training and then having to face 70 or higher on that asphalt just zapped me of what I needed late in the race.  Last year I had Painter's under my belt and was running higher mileage preparing for Boston, so those are my excuses anyway.  Gorgeous day and beautiful weather!  1:42:10 was my chip and garmin time.  1:42:29 was the gun time.  Good for 22/124 in Men's 50-54 division, 253/1364 in Men's Class, and 329/3282 overall field.  Already have reservations for next year.  It's still my favorite half marathon.

5 miles in 44:38 at fairly easy pace, 8:56 per mile average.  Ran tonight at 6:30 p.m. instead of this morning.  Nice to have some daylight, but need to return to the black tomorrow morning.  Legs still a bit sore from Saturday.  Mostly the hamstrings, but otherwise feeling okay.

Two runs today.  5 miles this morning at 5:10 a.m. in 47:47 and tonight at 6:30 p.m. another 5 miler in 44:57.  Nice to have some daylight and 40 degrees tonight.  Easy effort, still recovering with sore legs getting a better.

5 miles plodding this morning.  My legs were really tired and felt heavy.  Just enjoyed a very leasurely lope. 

2 runs today. 5 miles this morning at 5:10 a.m. in about 46 minutes.  Light snow flurries on the east side.  Ran easy.  Roads and air was dry on our side of town.  A bit weird.  Snowing tonight when I got home so I did my Yasso 800's on the treadmill.  That was strange, too.  Actually 4 x 880 yds. or 4 x 1/2 mile in 3:20 (6:40 pace or 9 mph).  440 yds. recovery after each. 1 mile warm up and cool down.

5 miles easy at 5:10 a.m.

16 miles in 2:19:10.  8:40 pace.  A bit slower than two weeks ago.  Nice sunny day.  Didn't run until about 10:30 a.m.  It was nearly 60 degrees, so shorts and short sleeve tech shirt was perfect.  Ran up Smelter Road into Pine Canyon and back down and then 1 1/2 miles up Middle Canyon and back home.  Saw Liz out at the top of the hill when I was coming back.  I haven't run with Tina for 3 weeks, she's had other things going on.  My Garmin has been doing strange things.  I couldn't get it to work on Thursday or Friday, so I called the toll free technical support number.  They had me do a master re-set, which cleared everything up, I thought.  But today's run it gave me my overall time and pace for 16 miles, but then it only broke it out into 3 laps, so something is wacky still with it.

I overdid it today.  I did 5 miles on the treadmill easy this morning in 44:46.  We had snow overnight and icy roads this morning.  It cleared up good.  I set out to do at least 5 miles again tonight, my schedule had 7.  I ended up doing the 7 in 1:03 or about 9 min. pace, but my hip and back have been hurting since Thursday and it really got bad on my way back tonight for the last 4 miles or so.  I may need to take some time off if it isn't feeling better in the morning. 

No running. I've got some hip and/or back pain that got worse after my Monday evening run.  I think I need to rest it and not run for several days.  This feels like the same thing I had in 2000 when I had to miss the marathon and didn't run for about 6 weeks.  Hopefully, I can get back to it sooner than that, or the Ogden Marathon is out.  The good news is we got Rick's release date from Argentina and if fits perfectly with my taper week prior to St. George for the days we're gone picking him up.  I never ran for the whole time when we picked Scott up from Buenos Aires in 2005, so I doubt I'll get much running in.

Still resting.  Not much better yet.

3rd day without running.  Little, if any, improvement.  Have a doctor approintment scheduled for Monday afternoon.  Hope to improve some by then.  Will skip running through the weekend.

Still off

A Saturday morning without a long run.  Seems very strange.  But, I'm feeling slightly improved, so maybe the rest is finally beginning to help.  Hope to be back for some easy running next week after seeing the doc on Monday.

Tested it out for 2 miles this morning.  Came back with intense pain and could hardly walk.  But by the time I took a hot bath and walked to the bus stop it was tolerable.  This is way weird.  Went to the chiropractor this afternoon.  He's unsure, but thinks it's a pinched nerve.  Gave me some stretches.  Felt like my alignment was good.  Did some manipulation, but not a lot.  Could be a deteriorating disk.  Hopefully Marion has it right and with some piriformis stretches it might get better.  We'll see.  He says I'm okay to bike if there is no pain and wants to follow up with me on Friday.  Ogden is definitely out unless a miracle happens within the next week or two.

9 miles fairly easy on the stationary bike, at about 15 mph average.  No pain while doing it, but felt worse later on. 

Did nothing this morning.  Piriformis syndrome is a literal pain in the butt.  Although for me it feels more on the outside of my hip or nerve pain inside.  I can't put a lot of weight on my leg by itself. 

Stationary bike for 9 miles at 17 to 18 mph. This is not a lot of fun.

Visit to the chiropractor again today.  Working on my piriformis issue and found some tenderness at the upper end of my hamstring.  The stretches give immediate, but temporary relief.  I think the diagnosis is accurate so far, but this may take some time.  Bummer -- literally.

10 miles on the stationary bike this morning. 32:30 between 17 and 19+ mph. Still getting used to this. The ipod plugged in helps. I never used my ipod for running, but I sure neede it when I'm penned up inside on that bike. My wife probably thinks I'm nuts down there pedaling to music by the Doors. Owell. I'm still pursuing the stretching, trying to bike 3x per week to maintain some kind of cardio fitness and I'm trying to be patient. I feel slightly better. The doc wants me to try a couple of miles before I see him again on Wednesday. I think it best if I run in the evening where I can be a bit more limber and do my stretches before heading out. We'll see how that goes.

Still not much better.  Biking tomorrow morning.

Stationary bike for 9 miles.

3rd visit to chiropractor.  He thinks it's either hip bursitis or similar.  I don't know why he's ruling out piriformis syndrome or lower back disk problem, but he took an x-ray and will review it tomorrow.  If he doesn't see anything he wants me to see a sports orthopedic next to rule out a hip stress fracture or something related.  I feel okay sitting which he says is unusal for it to be a back problem.  Walking or running or just weight bearing on the right leg is what sets it off.  Biking doesn't bother it at all during the exercise, so that will have to be my interim training until I can get this behind me.  I probably won't be logging until I'm back, but will continue to follow some of the local bloggers that are doing wonderfully in their running pursuits.  Good luck to all.

2 miles very slow and easy this morning on the TM after 6 miles on the stationary bike.  Decided to test the hip since I'm off of the prednisone.  X-rays last week don't seem to indicate anything going on with the hip joint, which is good.  The back x-ray didn't show much either, maybe some degenerative disks, but basically normal for an old man like me.  Doctor thinks it is piriformis or possibly some bursitis in the hip, but he hasn't totally ruled out a hip stress fracture, which won't show up on x-rays for several weeks after it calcifies along the fracture line.  He wanted me to try running and if it isn't tolerable or gets worse, may want to order an MRI to rule out the stress fracture.  I had pain during the 2 miles on the TM, but not severe.  The good thing is I didn't hurt immediately afterwards and for the remainder of the day like I did when I tested it for 1+ mile in Liberty Park about 2 weeks ago after watching the SLC Marathon.  Will probably try 2 to 3 tomorrow and if I can manage it, I'll look at short mileage every other day for a while.  Ogden Marathon is definitely out in 2 weeks.  I guess I'll go be a spectator again.  I'm really glad I opted out of doing Boston again this year, or I would have wasted some major dollars in airfare and race fees.  Not running is a real bummer!

3+ slow miles on the road.  Still feeling pain in the hip and back.  Afterwards it's almost totally in my back.  Need to get back to the doctor this week to see what's next.  I'll probably try 3 miles every other day to see how I handle it for now.  5 whopping miles this week, but better than nada.

3 Miles tonight, very slow and easy.  Felt pain the entire run, but tolerable if I don't make it any worse.  I'm just planning on running 3 miles every other day to see how it goes and bike on the other days.  The doctor has ordered an MRI on my hip on Friday and it will take a week for results for some reason.  That will be the day before the Ogden Marathon, but I won't be running.  Maybe I'll be able to go up and run the first few miles since it is also a relay and they have transportation back to Ogden for all the relay runners.  We'll see.

3.8 miles in 34 minutes.  My 3 miler turned out to be longer than I thought, but it was still rather slow.  Felt about like Monday night, perhaps a little better.  Biked 9 miles on the stationary yesterday, will do the same tomorrow morning.  Nice night for a run.  70 degrees at 6:30 p.m., which actually felt too warm.  I'm becoming an evening runner because I feel worse in the morning and think it not best to run early for now.  Ragnar Wasatch Back team meeting is next week.  I found an alternate to run for me, but I should know in another week or two if I will be ready to go, also depending on the MRI on Friday.  Somewhat encouraged, but still far from being pain free on the run.

Home today from work.  MRI scheduled for this afternoon.  Ran 4 miles to the top of Little Mountain and back.  Fairly easy running on soft ground.  Felt fair.  At least I'm back running, but still with some pain.

5 miles today at 9:30 a.m. on my standard morning route.  How's that for a long run?  But at least I made it and for 2 consecutive days. 45:04, much faster than I thought I was going, so I'm calling it fast miles.  Hip and backl were all over the place today.  Feels fairly good going uphill.  Then downhill on the gravel road stretch not bad until and hit the paved downhill and then some pain.  I jumped up onto the grass park strip at Loma Vista for a while.  Met Liz coming back from her 11 miler.  I was at mile 4 and so we stopped to chat for about 5 minutes.  Alot of pain when I started back up coming down and then all of a sudden it loosened up and most of the last mile I felt great.  15+ miles running this week and about 27 on the stationary bike.  Ogden Marathon next week.  I plan on running the first 7 miles and dropping out for a DNF.  It will be a good course to do that because of the busses for the relay that I can hop on to get back to Ogden.  The weather is looking decent for next week.

4 miles in a very slow 39:00.  3 with Roger and Elaine.  Up to the cemetery with 2 loops, plus one more after leaving them.  Still hip pain, but actually felt a little better the last mile by myself and a bit quicker pace.  Rest until Wednesday.  Bike tomorrow morning.

5 miles tonight very easy.  3 with Roger, Elaine, and their son Ryan.  He's the one that looks exactly like our son Scott did at his age.  It's way weird.  No more running until Ogden Marathon.  MRI results tomorrow.  If good to go I plan on running at least the first leg of the marathon for 7 miler.  I might as well, I paid the money.  So I'll get a DNF, but at least I'm back running, but still having some issues with my back and hip.  See what the orthopedic tells me.  Biked 9 miles yesterday morning, will do the same tomorrow morning and take Friday off.  Plan on going up to the expo right after work on Friday.  Good luck to all those running.

I may have either done the stupidest thing in my running career or ran the 2nd gutsiest marathon second only to Boston '07 in the Nor'easter. I was registered to run Ogden, but due to my Sacral Stress Fracture, I thought I would just run the first leg or two, 7 or 13 miles. Just like my last two 5 mile training runs, my back/hip was hurting by mile 2, but by mile 5 it all but went away. I have been able to run every other day for the last two weeks, 3 to 5 miles, with some pain still. It was unbelievable! I decided to start out at about 9 minute pace and see what I could do. My longest training run was 16 miles, the week after Moab and then I didn't run for 4 weeks, just biking on the stationary. The last two weeks I've had improvement, an MRI, diagnosing the stress fracture and I'm scheduled for a CT scan on Monday to confirm, stress fracture or an outside possibility of a tumor, which they doctor doesn't think is the case since this clearly came on as a typical overuse injury. I didn't know if 7 weeks since my last long run could carry me through, but with the slower pace, (9:15 first half and 10:15 second half after hitting the wall big time at about 18 miles. I wanted to walk so bad, but thought that I would never get going again and held on through the finish. We'll see how I feel tomorrow, but I was encouraged. 4:15 is well off my 3:23 at SGM, but all take it under these circumstances.  Now another week off to recuperate.

Resting most of this week.  CT scan this morning.  Hopefully results by Thursday's appointment with orthopedic.  They'll probably kill me when they find out I did the marathon, but the doctor said I could run if it wasn't "screaming" at me.  The information I have on Sacral Stess fractures indicates that they usually resolve themselves in 4 to 6 weeks of rest, which I had about 4 full weeks without running before I went to the every other day thing a couple of weeks ago.  My hip would have probably been screaming at me if I had run at a faster clip, but I was not trained for this one for sure.  I'm actually quite encouraged, my hip/back seems no worse than before the marathon and the everything else hurting is just typical muscle soreness.

6 miles tonight.  3 fast miles is comparatively only to the 3 very slow miles.  First training runwith Gina.  She got very excited after finishing her first road race at the Ogden Marathon Relay on Saturday.  Now she's already signed up for the Deseret News 10K and the Top of Utah Half-marathon.  I'm her "coach" and will be helping her to get there by running with her 3 to 4 times per week.  The timing couldn't be better.  The doctor wants me running modifiedworkouts.  Less intensity and less distance until the pain is totally gone.  It's been a lot better,but is still there.  The great news was I didn't feel too bad after the Ogden Marathon.  I ran very slow and conservatively.  Hit the wall bad by 19 miles and came through okay.  Regular muscle soreness rather than trouble from the injury, which was extremely encouraging.  Got my CT Scan results today.  They don't indicate much different than the MRI, but still is not totally conclusive as to whether I had a slight stress fracture.  It may just be the degenertive disks in my back that the chiroractor's earlier x-ray indicated.  I'll be taking it easy.  St. George may be another slower marathon, but I'd rather be running easy during my training than not running at all.

Made 8.25 miles today. 4+ with Gina. She's doing good and the 10K will be no problem for her in another couple of months as well as the TOU half in 3 months. Very easy running. I'm feeling much, much better. Although I still feel some problems early, it goes away and I feel pretty good afterwards. My pace is slow, but the doctor says to be very careful with my pace and increasing my distance. So running with Gina right now is a blessing.

6+ miles at 8:00 a.m.  Nice and sunny after the rain yesterday.  About 3.2 with Gina.  Very slow and easy, but it's helping nicely with my recovery.  Picked up the pace the last 1.5 miles coming home.

3 miles to cemetery and loops with Gina.  6:30 p.m. real easy.  Felt okay.

4 miles out and back on Skyline Ave.  5:10 a.m. Easy running, solo.  9:56 pace.  Hip and back pain, until 1/2 mile left.  Saw Matt out on the way back.  I actually finally saw someone getting a speeding ticket as the race down the street at 45 mph in a 25 mph.  It's about time!

5 miles tonight at 6:00 p.m.  3 miles with Gina.  She's getting stronger.  We both felt the heat tonight.  Neither of us are acclimated to 80 degrees, so struggled some.  Good otherwise.  Slow miles are helping.  Early morning run tomorrow won't feel quite as great.

5 miles in about 50 minutes.  10 minute pace.  5:10 a.m.  Didn't feel the best.  It's alot better running in the afternoon after I'm loosened up.  25 miles so far this week.  10 planned for tomorrow.  Gina has 5 scheduled.

Made 10 miles today.  Felt really good throughout, although running very slowly.  5 with Gina at about 11 min. pace.  She is doing great and is right on schedule for the 10K in July and the half marathon in August.  Just need to keep her healthy and her knee strong and she'll meet her goals.  Remainder of run at about 9:30 to 10:00 pace.  85 degrees on thermometer at the end of the run.

3 miles at track at 4:00 a.m. with Gina.  Plus 1/2 mile to and from track.  Real early before my flight to Pittsburgh.  Alternated directions after 4 laps.  Very easy.

Pittsburgh, PA.  About 5 miles in 50:00 minutes.  Easy.  From Hilton Hotel across the bridge on Allegheny River Trail.  Around 3 Rivers Stadium, back past Pirates stadium and east.  Return to Hotel via the Point.

Pittsburgh, PA.  Same route as yesterday along the River Trail in 47:00 minutes. Felt a bit stronger.

Pittsburgh, PA.  Same route as yesterday in about the same time, 47:00 minutes.

3 miles at 7:30 p.m. with Gina.  1 mile before and 1 mile afterwards.  She's getting stronger each week and is excited about the 10K in July and the half-marathon in August.

5 miles with Gina after running about 1 mile to meet.  I did an additional 6 afterwards at about 9:30 pace, very easy.  2:05 overall for 12.  Hip and back much better until I push it very fast.  Still need to take things easy, but slow pace seems to work okay.

6+ miles tonight at 6:00 p.m. Warmer than we expected. 4+ miles with Gina. Took the Middle Canyon out and back. She's getting stronger on the moderate uphills each week. We'll focus on hills once a week.

4 miles with Gina in the rain.  Ligtning got a little scarey for a while there.  6 1/2 miles total for me.  A great run all things considered.  Still running very slowly.

5+ miles in 47:30.  7:45 p.m.  Solo tonight.  Didn't push much, but felt good to back at my normal efforts.  Feeling okay, not 100%, but still improving and no real set backs.

6 miles tonight.  Rain in last mile after leaving Gina.  She did 4 miles, that's (3) 4 milers this week for her.  She's doing well and is right on schedule for DN 10K and TOU 1/2.  It's fufn being her coach!

5 "fast" miles doesn't mean the same as a few weeks ago, but relatively fast for what I've been doing lately.  Felt good.  5+ miles on the Provo River Trail between Nunn's Park and Vivian Park and back.  Nice, pleasant day.  No rain today, but probably not so lucky tomorrow or next week.  Utah Valley Marathon tomorrow for some.  Good luck to Marion and others who may be doing it.

12 miles at 9:00 a.m.  Very easy running wtih Gina and Matt2.  Gina's fist 6 miler, wtih major improvement on pace over last weeks 5 miler.  I am really proud of her.  I did another 2.5 with Matt and the rest by myself.  Feeling pretty good, but running pretty slow.  But, I'm just happy to be back at it.

5 slow miles.  Sluggish.  Felt warmer than it was.  Gina struggled tonight also.  Hope things go better tomorrow night.

6 1/4 miles tonight.  4 with Gina, she did better, but some knee problems in the last 1/2 mile.  Cooler weather helped.  Hopefully a day off for her tomorrow will too.  Light rain towards the end of the run.  Solo tomorrow night.

Settlement Canyon up to amphitheater and back.  10:00 minute miles going up.  Close to 8:00's last two coming back.  Not a good idea.  I think it's the hard downhills that is causing me grief.  Need to get back running slow easy ones with Gina tomorrow night.

6+ miles tonight.  4 with Gina.  She did well.  We kept it real easy and flat.  5 miler solo in the morning at 5:10 a.m.  Pushed the last mile home under 8's.

5 miles at 5:10 a.m. in 47:58.  Ran easy and alone.  A bit sluggish but otherwise okay.  12 miler tomorrow, at least 6 with Gina.  Matt2 should be there as well.  Then were heading to Idaho Falls.

13.4 miles today.  Light rain in places.  Gina made 6.4.  I'm really proud of her.  She was strong at the end, but the cooler temperatures helped.  Saw Liz at the golf course, she thought Gina was Tina.  I guess they do look alike at a distance. Nice effort today.  Very easy except pushed last mile around 8 min pace.  Ragnar team is just finishing.  Tina is running the last leg right now.

6 miles easy.  Gina did 4 miles and did great! She even wanted to do the lower hill with a second repeat.  I couldn't believe how strong she was.  She's doing well and building up a good base towards TOU 1/2.

6:00 p.m. run and quite warm.  5 miles, 3 easy with Gina.  Doing well.  Easy run tomorrow morning at 5 a.m.

4 miles very easy.  3 at the track with Gina.  1/2 mile to and from.  Nice morning.  5:15 a.m.  Repeating it tomorrow.  I either start two-a-days tomorrow or I will do a trail run with Tina on Sunday morning.  Feeling pretty good right now, except for first thing out of bed in the mornings.

3 miles with Gina at the track this morning at 5:15 a.m.  1/2 mile to and from plus another 2 up to the base of the dam and back along the old canyon road.  Not feeling the best this morning so I took it really easy the entire run.  Still....it's good to be back running steady.

Evening run:  3 miles total.  Started my first Yasso 800's this year.  Did better than expected 2 x 800 in 3:28 and 3:27 with 400 recovery after each.  1/2 mile down and back from track.  I need to be careful with these, but they didn't seem to bother me as much as running on the downhills have been.  We'll se how they go.

5 easy miles for a recovery run from last night at the track.  5:10 a.m. solo this morning.  Nice temperatures and daylight at the end of the run.   6 miles tomorrow morning before meeting Gina and Matt2.  Then another 8.  Start building for SGM.

6 a.m. run.  Extremely nice weather today!  Did  6 miles before meeting up with Gina and Matt2.  Gina made 8 miles this morning.  I thought she was struggling to finish the 7 that was scheduled and then she said she wanted to do one more.  I was totally amazed.  She's doing well.  I made 14 miles slow and easy and then had to quickly shower and jump in the car to go up to Farr West.  I'm feeling it now.  5K next Saturday will be a nice change from the long miles for the weekend.

5 miler this morning at 5:10 a.m. solo.  4 miles tonight at 8:00 p.m. with Gina on the Smelter Road hills.  Decent effort.

5 slow miles with Gina.  Forgot my Garmin, so we had to estimate how far we went.  She wanted to do an extra mile from what was on the schedule.  I think that is a good sign.  She is doing very well, but we wilted a bit with the humidity.  It felt like it wanted to rain, but didn't.  It would have been a welcome relief.  5 miler in the morning.

5 miles with Tina this morning at 5:10 a.m.  I know it was slow for her, but a good clip for me in 44:00 flat.  Sub 9's for an out and back up along Skyline is about all that I can handle.  But, a good run still.

6 miles this evening at 6:15 p.m.  4 with Gina.  She did one more than the schedule, and was feeling pretty good.  Very slow tonight.  Nice, nice cool temperatures.   Felt great.  3 very easy tomorrow morning the day before the 5K.

Nice 5 mile run in the sun this morning.  3 easy with Gina.  Going to G-ville to pick up our race numbers tonight for the 5K tomorrow morning.

Ray Barrus Memorial 5K in 30:19 with Gina.  9:45 pace overall.  She did really great!  Gina took 2nd in the W45-49.  I took 4th in M50-54.  We did an additional 4 miles on the Mormon Trail Road afterwards for a total of 7 miles today.

7:30 a.m. trail run with Tina and Sonya along the Dark Trail in Settlement Canyon then on pavement to above the gate and back to the car.  Then a fast downhill mile and half home.  A nice run.

5 miles at 5:10 a.m. in 48:52 solo.  Felt a bit leg weary with no day off last week.  Didn't increase weekly mileage, but the trail run yesterday made me a bit sore.  Another 4 with Gina tonight at 8:00 p.m.  Sluggish at first, but each mile was progressively faster between 11:10 and down to 10:20 pace for final mile.  Pretty warm still, but a light wind in places.

4 miles with Gina and Matt.  6.45 total miles.  8:30 p.m. run.  Nice and cool the last couple of miles.  Gina struggled early, but ended okay.  She gets a day off tomorrow.

Yasso 800 workout.  3.5 total miles.  1/2 to and from track.  3x800's in 3:25, 3:22, and 3:21 with 400 recovery between.  Surprised that the times were where I needed them to be, but it was a struggle.  Hope I have legs to do 5 tomorrow morning and then 6 tomorrow night. 

5:10 a.m. run, solo.  4.6 miles.  Fairly easy with last mile decent.  Sore from Yasso's last night.  Nice temperature.  Saw Liz and Roland out.  6.25 miles tonight at 8:00 p.m., 4 with Gina.  Her confidences restored with a good run tonight feeling great.  Her splits were 11:02, 11:02, 10:47, and 9:36. 

Resting up today for long run tomorrow.

7:00 a.m. run in Erda with Matt2 and Gina.  Gina made 10 miles for the first time and was elated.  We had bumped her schedule up from 8 to 9, but she already had it in her head that she was going to get to that 10 mile hurdle and she did it!  I was really pleased!   I did 4.25 more on Erday Way and finishing with the 3 mile climb up Droubay Road.  Glad to be done.  I'm beat!

5 mile bike ride, very easy.  Decided to wait until next week for another trail run.

5 miles this morning at 5:10 a.m. at a 9:30 pace.  5 more tonight at 8:00 p.m.  4 with Gina very easy, except she tackled the Smelter Road hill 1/2 way up and really picked up the pace.  I was really pleasantly surprised!!  She's doing good!

5 miles very easy tonight.  Nice cool weather.  It will only be getting hotter.  3 very easy with Gina. 5 miles tomorrow in the morning and then to the track tomorrow night for some Yasso 800's.  All is going well right now.  New Adidas working well after 20 years in Asics.

Very slow 5 miler this morning at 5:10 a.m.  Didn't pust it at all.  49:00 minutes.  Saw Matt1 heading out as I was coming back.  Trackwork tonight at 8:00 p.m.  Yasso 800's.  4x800 in 3:25, 3:23, 3:24, and 3:26 w/ 400 recovery after each.  Then  3 easy miles (12 laps) on the track w/ Gina afterwards.  Very nice evening run.  11.25 total miles today.

6.35 miles at 8:30 p.m.  Mostly slow.  4 with Gina and she finished off with a 10:01 mile.  Strong finish for her.  She is improving weekly.

4:45 a.m. at the track.  4 miles, 3 with Gina.  Hard making transition from late Thursday night run to early Friday morning run.  Plan on adding addtional miles on Monday and Thursday so she can bag the Friday morning run.  Long run tomorrow.

Met Gina to set water out at 5:15 a.m. for run to Stansbury.  6:00 a.m. I first did 4 miles in the canyon and then we went to the top of Smelter Road to start her 10 mile downhill run through Erda to Stansbury.  She did well, then faded in the last 2 miles, but it was way hot!!   I think she still did well, but she felt disappointed in the fade.  But I figure it's the first week she's run every day, legs a bit tired.  Then the heat.  But, hey consecutive Saturdays with 10 milers is good.  Still on track for the TOU 1/2.  My first 4 splits: 9:30, 10:01, up the canyon and then an easy 8:54 and 8:50 coming down and I then began feeling a little pull in my left calf muscle.  I have never had calf issues, even with the Yasso's at the track, but it got progressively worse through the entire 14 mile run.  I've iced and elevated and applied heat and stretched, and it is already starting to feel better, so I hope it's nothing serious.  Gina's splits for her 10 miles were:  10:33, 10:46, 10:28, 10:14, 10:04, 10:17, 10:24, 10:56, 11:24, and 12:09.  So, faded the last two or three, but she held on like a trooper and I'm very proud of her effort today.  She's ready for that downhill Deseret News 10K on Friday.

A great 7 mile run with Tina on the Dark Trail and in Settlement Canyon.  7:30 a.m.  Nice and cool along the trail, but very warm at the end.  Tina can still rip those downhills and is a great trail runner.  She ran 20:48 for the 5K on the 4th and took 3rd Overall in the Women's Open category.  Not bad for 48 years old!

8:00 p.m. run.  1 mile to meet Gina, then another 5 miles with her.  Gina did the Smelter Hill all the way to the top for the first time.  No stopping her.  She really dug in and did it.  Slowest mile was 11:40 even with the steep hill.  We were both very excited and what a sunset to view when we got up to the top and turned around.  That was a run to remember!  Another run tomorrow morning at 6:00 a.m.

6:00 a.m. Very slow recovery run wtih Gina for 3 miles. 1 mile to and from, also very easy. Cemetery Loop and 7th down to 400 N. Nice morning. Headed to Arizona for a couple of days for a wedding. Back tomorrow night. 10K on Friday, Deseret Peak hike on Saturday.

Arrived home from Arizona.  Didn't run in 111 degree temperatures.  Good thing.  Went for 9:00 p.m. run with Gina for 2.75.  Very warm evening, but an enjoyable run still.  A few runners and walkers out late tonight.  Rest tomorrow.  10K on Saturday with Gina.

Resting today prior to 10K tomorrow morning and Deseret Peak hike on Saturday.  Maybe I'll walk the dog..........when it cools down..........if she's good..............we'll see.  Went to pick up our race numbers at noon.  Ugly black shirts.  Doesn't anybody do white anymore now that we're going with tech fabric?

Deseret News 10k this morning.  1:01:58 with Gina and Matt2.  Gina did great!  I'm really pleased.  I know she wanted to get under 1 hour, but I still think she did very well.  Nearly the same pace as her 5k on July 4th.  Splits: 9:26, 9:26, 10:05, 9:58, 9:45, 10:37.  Clock time will be in the 1:04 or 1:05 range and will be posted that way by the Deseret News, which is lame.  Nobody manning the first waterstop.  What a joke this race is!  They definitely need to get their act together.  I have had some kind of issue every year with this event.  Short course, one year, on a "certified" course.  Late starts, etc.  Lousy aid stations.  They need to learn from some of the better races, in my opinion.  I hope the marathon runners received better than what I saw with the 10k.  Why I continue to support this race is beyond me!

Hiked Deseret Peak.  9+ mile hike turned into about 12 with the road into the upper campground being closed.  8:30 a.m. start.  4:30 p.m. finish.  Took it slow and enjoyed the day.  Took in some great views as well.  Few people along the trail. 

Sunday morning trail run.  Nice run on very tired legs from the hike.  Turned around at the gate.  Miles uphill were at: 9:52, 9:35, 10:11;  miles downhill were at 8:25, 8:17, 7:36.  Pushed the last mile home once off the trail.  Good run.

3 easy miles with Gina.  Plus one at average pace.  Still sore from hike mostly.  Easy running this week to finish with a strong 10 miler on Saturday, hopefully.

6 miles tonight at 8:10 p.m.  5 with Gina.  We just took it really easy, until the last mile and she began to pick it up to 10:20's and then by the last 1/4 to 1/2 mile was finishing out at 9:15's.  She was amazingly strong tonight.  I was way impressed.  You never really know just how you're going to feel until you get out there doing it.  Our legs still a bit sore from the 10k on Friday followed by the hike on Saturday, but getting back to normal little by little.  Nice night for a run.  Great sunset to the west.

5 very slow and easy miles tonight. We were both very sluggish. 4 with Gina on the standard route.

4 miles with Gina, downhill running on Smelter Road into town.  Still fairly easy running.  Resting tomorrow before the long run on Saturday.

Took the day off to recover.  Legs feeling a bit beat up right now.  My wife passed out when I told her I actually took a day off from running.

5:00 a.m. run.  Pretty early for a Saturday.  Did 6.1 up the Smelter Road hills.  Met Gina at the top at 6:00 a.m.and we then did another 11.3 back down the hills through Erda and to the church at Stansbury Park.  I left my truck overnight down there.  A very nice run, much cooler than 2 weeks ago when we wilted in the heat.  Gina did great and was very encouraged.  She even shed the knee braces half way through, so she may be on top of that as well.  Set out frozen H2O and Gatorade last night for every 2 to 3 miles and that helped out a lot.  She's right on target for the TOU 1/2 in 4 more weeks.

7:30 a.m. trail run on the Dark Trail in Settlement Canyon.  A great run.  Felt good to push it some on the hills.  8:47 overall pace compared to 8:56 last week.  Every mile was faster with the splits being:  Uphill, 9:36, 9:18, 9:52.  Downhill, 8:46, 8:08, 7:26.

7:30 p.m. run.  7.17 miles.  Very warm.  Smelter Road hills.  6.2 for Gina.  She did very well going up the hills. 

5 mile run at 5:10 a.m. solo run.  Back and hip not feeling the best.  No run tonight.  CHICAGO concert. 

Two runs today.  5 miles at 5:10 a.m. with Tina.  44:23.  First sub 9 minute run that early in the morning for months.  She really pushes those downhills for the last 2.5 miles! 

5 miles tonight at 8:30 p.m. with Gina.  A great run at a progressively faster pace. She really did well.  11:26, 11:03, 10:49, 9:49.  Held the faster finishing pace for the last full mile.   I'm feeling it tonight!

Aborted a 6 mile run.  Heavy smoke from the Settlement Canyon fires we felt was too unsafe to breathe.  Also very strong head wind.  We started out on Smelter road and ran for a mile or more and turned around and went back to the truck.  Hope the air is clearer by morning.  5:10 a.m. run scheduled, but may have to bag that one as well.  Hate the thought of going back to the treadmill.

5 miles at 5:10 a.m. with Tina.  Not quite same pace as Wednesday, but still a good run.  Smoke cleared out miraculously from last night.  18 miler tomorrow.  Glad it will be a lot cooler and we won't have to go so early.  Stashed water and gatorade tonight.

19 miles this morning on an unusually cool August day.  Felt really good.  Cloudy with some sun at times.  Easy running up the Smelter Hills to the gate.  Ran with Matt1 for a short while.  He was coming back down the hill on his 16 miler.  He turned around and went with me back up the hill for a mile or so.  Met Gina at the top of the hill for her scheduled 12 mile run down through Erda to Stansbury.  Saw Liz and Roland coming up the hills as we came down.  Quick introductions, and then off we went.  Gina ended up going 13.13, so she felt good about being able to go the distance.  She really did great and felt really good about the effort today and we had very even splits.  She'll be ready for the TOU 1/2 in 3 weeks.  Good week for me at almost 54 miles.  Back felt better today for a long run than it has for the last 2 days of short runs.

5 miles at 5:10 a.m. solo.  Easy running.  Then 7 miles tonight, extremely easy, 6 with Gina at 7:20 p.m.  Smelter hill again.  She did very well, 3 weeks in a row on the big hill.  Practiced a bit of chi running form coming downhill.  Felt good, nice view of the sunset to the west over the Stansbury Mountains.  Tired legs.  No running in the morning.

5 miler at 8:15 p.m. With Gina for 4.  Experimented with some Chi running the last two miles tonight and Gina's pace dropped approximately a minute per mile.  9:26 for the last full mile.  It was totally amazing!  I've been doing a little of this off and on the last few years, but it's the first I've done it by monitoring the pace with the Garmin.  I was really impressed.  5 miles at 5:00 tomorrow morning.  I better get to sleep.

5 miles this morning at 5:10 a.m. in about 46 minutes.  Chi running on the last 2 miles coming back.  Another 5 tonight at 8:30 p.m., 4 with Gina.  She struggled tonight, but hung in there to the finish.  That's okay after 3 consecutive great runs since Saturday.

Probably a bit shy of 4 tonight.  Gina not feeling well, so I went out for some easy miles around the high school.  Thought about doing some Yasso's, but wasn't in the right frame of mind, nor did the back feel like it could take it.  Practiced some chi cadence at 86, 85, 85, 86, and 87.  Barely there.  Still a decent workout.  5 miles scheduled tomorrow morning.

5:10 a.m. run.  4 easy miles.  I cut it back a mile to help get rested up for tomorrown long run.

 7:30 a.m. run.  Uphill for 6 miles to the gate on Smelter Road.  Ran into Matt1 coming down the hill and he turned around and went back up with me to meet Gina at 6 miles.  Then another 13 down Droubay Road through Erda and Stansbury.  Rained for the first 8 miles or so, then got very nice.  Very easy running, but a bit faster than last week for Gina.  She's ready for the TOU 1/2 with several 10/11 milers and two 13 milers.  We'll back it off to 10 miles next week.  H2O and G2 every few miles was nice to have. 54 miles this week.  Back felt better today than it did the last two runs with short mileage.

Total of 5 miles at 7:15 a.m. Yasso 800's at the brand new Stansbury track. What a nice surface!  My times weren't so great but I made 6 x 800 in 3:29, 3:30, 3:35, 3:32, 3:36, and 3:27 with 400 easy jog recovery after each.  1/2 mile easy warm up in Stansbury before.  Nice cool morning.  Hills tonight at 6:30 p.m. 7 more miles, 6 with Gina. She did great on the Smelter Road hill and also her last split coming back at 9:44, touching at 8:05 at one point on the Garmin. She is doing so good and is so excited about running right now.

6.4 miles up Settlement Canyon and along the Dark Trail and back.  Felt pretty good.  3:30 p.m. and 80 degrees.  First time solo on this run.

10 mile tempo run tonight at 7:30 p.m.  Smelter Road hills, solo.  Chi running in places.  Able to hold form longer.  45:45 at 5 going up, 9:09 pace.  Overall time, 1:27:19.  About 8:45 pace overall.  Felt strong in places.  Nice evening, nice temperatures.  Beautiful sunset to the west over the lake and the Stansbury Mountains.

Downhill run from the top of Smelter Road at the gate, plus up Droubay hill and back down, finishing at Main Street.  Gina's first time going up Droubay and she did very well.  Nice evening, 7:15 a.m. start.  Easy running, felt pretty good.

5:10 a.m.  4 crappy miles.  Sluggish today.  20 miler tomorrow.

First 20 mile training run.  What a fantastic day!  Started out at 5:30 a.m. and ran easy up Smelter hills to meet Gina by 6:30.  Back bugging me a bit and I was disappointed in being 3 minutes behind where I was two weeks ago going up.  Coming back down was another story, my back got feeling better the longer we were running.  Not as hot as we were expecting.  Saw Matt1 coming up the hill.  Got passed by a young girl runner going at a very fast clip coming down the hill.  I think a THS cross country runner.  She was hauling.  Coming down thru Erda was at least 1 minute per mile faster than last week for about 7 miles straight.  We've been trying more chi running and trying to get used to that running form and it is working great, especially for Gina.  Same effort as last few weeks and much, much better pace.  All under 10 minute miles with one full mile at 9:09, so she is really showing some major improvement.  I am very pleased!  Good week at 58+ miles.  TOU 1/2 marathon next week.

Trail run on the Dark Trail at 12:30 p.m. with Tina.  Fairly warm.  About 38:00 minutes.  Forgot the Garmin.  Fairly easy up and back but picked it up in places.  Drove up to the trailhead this week.

Easy downhill running from top of Smelter Road with Gina.  7:00 p.m.  Nice view. 

8:15 p.m. run.  5.5 miles mostly easy.  Vine, Droubay, and lower part of Smelter and back to Broadway.  3 easy with Gina but decent 2nd and 3rd mile.  Pushed the last mile some coming home.

Slow running at 5:10 a.m.  Very easy.  Ran into Liz at 2 miles.  She is running extremely slow right now with back and sciatica problems.  She should be resting, but she's very addicted and the marathon is coming up.  This will be her 11th consecutive SGM. Amazing!  

Second run tonight at 8:00 p.m. with Gina.  Tapering for the 1/2 on Saturday.  Easy 3 miler at about 10:26 pace.  We're ready. 

4 to 5 mile walk tapering for the 1/2.  2 easy miles running home from Gina's

Resting.  Travel to Logan.

A very nice 1/2 marathon under great weather conditions!  Gina did very well.  I paced her trying to stay under 10:00 minutes for every mile.  Finished in 2:09:11, about 9:47 pace.  She finished 31st out of 76 in the F45-49 division, or about top 40%, so she's improving rapidly.  Fastest split was 9:18 with 9:33 final mile.  She stayed very strong throughout, finished strong, and had left nothing out there, so she did very well.  A cool tail wind for a while coming down the canyon and overcast skies in the last stages helped a whole lot.  Just a great race and  I couldn't be happier for Gina.  She was very excited.  Tina also did extremely well.  1:36:00 flat.  2nd in the same F45-49 age group.  She is amazing and a great runner.  Next up for me is the St. George Marathon, one day after getting back from Argentina and then Snow Canyon 1/2 Marathon on November 7th.

5 miler in 45:12 this morning at 5:10 a.m. at 9:02 pace overall.  6.5 tonight very slow and easy.  4 with Gina.  Pushed last 1.5 coming home at 8:21 pace.  Nice evening run.  Legs a bit tired.

4 easy ones tonight in the heat at 6:15 p.m. 3 with Gina. She wasn't feeling well and the heat didn't help. 5 at 5 tomorrow morning.

A ton of miles today.  5 miles slow and easy this morning at 5:10 a.m.  Then Yasso 800's tonight at 7:00 p.m.  7x800 in 3:36, 3:31, 3:33, 3:35, 3:40, 3:33, 3:33 with 400 recovery lap after each.  Met Gina for  4 more easy miles at 8:30 p.m.  Nice night for a run, but in the dark.

5 miles in 48:21 with Gina from top of  Smelter Road to Main Street and up to 200 north.  9:39 pace overall.  Splits: 9:51, 9:40, 9:12, 9:46, 9:48.  Good run, nice evening at 7:30 p.m.

Resting today

20 miler today.  11 with Gina from down the Smelter hills, Droubay Road through Stansbury.  Pretty slow today but nice temperatures and overcast skies really helped.  I pushed the last two miles on my own, but only around 8:00 minute miles.  Below in places.  Felt good about it being the last two miles.  Gina is nicely recovered from last week and did great wanting to go that extra mile from the 10 on her schedule.  Hit the trail run tomorrow morning with 11 miler on Monday.  Having a couple of minor foot problems.  Pain after the run on top of the left foot for the last 2 or 3 days.  Doesn't seem to be a problem while running.  A bit of achilles tendon soreness on the right.  Getting older is hell sometimes.  Other than that, feeling good.

Trail run with Tina at 7:30 a.m. on the Dark Trail in Settlement Canyon.   4 miles overall at 8:53 pace.  Splits:  9:16 and 9:55 going up and 8:32 and 7:51 coming back down.  Tough time staying with her on the way down.  Tired legs from yesterday's 20 miler is my only excuse and I'm sticking with it.

Labor Day run at 6:30 a.m.  Smelter Road hills.  12 miles very easy, 10 with Gina who did fantastic on those hills.  Especially after just doing an 11 miler on Saturday.  I am beat, having run 36 miles over the last 3 days and then coming home to paint all day long here at home.  Glad I had 3 of my boys here to help.  We got a lot done.

5 mile slow and easy recovery run this morning at 7:00 a.m. with Gina. Very nice morning for a run. Much cooler, sunny and clear. Touch of Fall in the air. Day off today to finish up some painting.

5 miles at 5:10 a.m. solo this morning along Skyline Ave and back via Loma Vista and Upland loops.  Bit of a sore right hamstring.  Took it easy.  Another 5 miler tonight at 8:00 p.m. with Gina.  Getting darker earlier.  Easy running from Broadway and through cemetery down 7th and down Droubay and back to Elton Park.  10 miles today, all very easy.

Smelter Road downhills. Very sluggish run. Both of us wheezing with allergies. Ragweed or something. Very slow. 6:00 p.m. a bit warm, but a decent breeze.

5  miles this morning at 5:10 a.m. with Tina.  Out and back on Skyline Ave.  43 minute range overall.  8:35 pace.  Last two in 7:55 and 7:52.  Pushed some, but plenty in reserve.  Allergies still bad.  Something's in the air.

20 miler at 6:00 a.m.this morning.  6 miles up Smelter Road before meeting Gina.  Then 10 miles down through Erda to Stansbury with her.  She did great, especially after not really wanting to run this morning.  I finished up with 4 more in Stansbury, which weren't quite as strong as last week's finish.  Nice, nice morning.  Cool at the start and some nice light cool breezes through out with plenty of sunshine. Good peak mileage week for me at 60+.

5 mile trail run on the Dark Trail with Tina and more on the canyon road.  Met Phil coming back down.  Good running.  Nice temperature at 7:30 a.m.  Felt good trying to keep up with Tina's pace coming back down the trail.

7:00 p.m. easy 5.75 mile run with Gina.  Cemetery Loop, then Skyline Ave. to end of asphalt in Elk Ridge, Loma Vista loop dropping down to Vine, Droubay Road to Smelter Road finishing on Broadway.  Light, but refreshing rain was very enjoyable.  Nice views of the valley and strange cloud formations high and low were very interesting.

6:15 p.m.  Not the best run tonight.  Very slow, neither of us feeling real well.  4.75 miles Smelter and Pine Canyon road and back to Broadway.  Two runs on  schedule for tomorrow.

5.31 miles this morning at 5:10 a.m. easy until last 1.25 miles or so.   Solo on Skyline with Loma Vista and Vine loops coming home.  Yasso 800 intervals tonight a the track.  6 x 800 in 3:33, 3:36, 3:26, 3:33, 3:38, and 3:30 with 400 recovery after each plus 1/2 mile to and from track.  Not up to 8 x 800's due to allergies.  Total of 5.5 miles tonight.  10.81 total today.

Very disappointing run.  Smelter Road downhills.  Not all that strong, so cut it short.  Got a late start.

Didn't run this morning.  Stepped on a nail llast night on the ball of my right foot.  Couldn't put much weight on it this morning when I got up to run, so bagged it.  Hope I'm good to go tomorrow.

Saturday morning run.  6:30 a.m.  Met Gina at 6 mile point at around 7:30 a.m.  Ran down the hills through Erda and to Stansbury.  Easy 16 mile run for me.  A very good and solid 10 miler for her.  Marathon is 2 weeks out and this is the first time I've cut back at that point before a marathon.  Old thinking from the 80's was running your last 20 mile long run 2 weeks before the marathon.  That's what I've done for years, but this year I'm doing 3 weeks out for my last 20 miler, which was last week, so I cut it back to 16 this week and beginning the taper.  I got in two 19 milers and two 20 milers, so I should be good.  The taper should be no problem, especially since we'll be in Argentina for 10 days and I don't have any idea how the running will go down there.  I'll just take what I can get.  We get back Thursday afternoon, October 1st, and then leave for St. George the next morning.  The hard work is done, my back has survived and I'm looking forward to the marathon even though it will be slow compared to the last 4 years.  I'm just looking for enjoying SGM #17.

Settlement Canyon and Trail Run along the Dark Trail and back. 7:30 a.m. with Tina. Very nice morning for a run. Really pushed it coming back down the trail in places. That is so exhilarating!! She is the most efficient downhill runner I know. I can see why she had a strong 2nd place finish in the F45-49 age group at TOU 1/2 marathon. Splits uphill: 9:24, 9:19, 9:12, 9:14. Coming down: 7:42, 7:57, 6:47, finishing with 5:49 pace for the last couple of blocks to the house. Good run. Final tempo effort prior to SGM in 2 weeks. Leaving for 10 days to Argentina on Tuesday.

4.6 miles at 5:15 this morning out and back on Skyline Ave.  6.85 tonight with Gina at 6:45 p.m.  She got in a good 6 miler on the Smelter Road hills.  Forgot her I-pod, so I had to serenade with very bad singing all the way up the hill.  Now that's going beyond the call of duty!   Leaving for Argentina in the morning, probably won't be running until Thursday in Resistencia. 

No running.  Flights to Argentina.

No running.  Travel to and recovery in Resistencia, Argentina.

Plazas and around Church, Mission Office, and Mission Home streets in Resistencia Argentina.

No running.  10 hours bus travel to Iguazu' Falls.

3 miles easy run in the Iguazu National Park, around the Sheraton, out to park gate and along falls view trails near hotel.  6:30 a.m.

5 miles around the plazas and peatonal in Resistencia Argentina.  7:30 a.m.

4 miler around the plaza and peatonal in Resistencia, Argentina.

5K on treadmill at NH Latino Hotel in Buenos Aires, Argentina.  2 blocks from the obelisco.

Rest.  No running.  Flights home from Argentina.

Rest.  No running.  Travel to St. George.

St. George Marathon. 3:46:11 unofficial time from my Garmin.  Not disappointed with the time considering the issues I've had to deal with this year since the sacral stress fracture in late March.  Went out a bit too strong, hoping to be able to hold it for a BQ, but wasn't the day for it.  Set goals of 3:35 ultimate, 3:45 challenging, and sub 4:00 acceptable, so I feel okay with my time.  Didn't run negative splits, but I knew that was a possibility.  1:48 for first half and 1:58 for the second.  Hit the wall around 18, a pinch in my hip around 14, and general intestinal issues that I knew would happen after having been in Argentina for the last 10 days, getting back just in time to head down for the marathon.  Overall I feel pretty good about it.  Fastest mile was mile 6, or going down into Veyo at a 7:24 pace.  Slowest was mile 22 when I hit the wall, 9:35 pace.  Bit of a second wind from mile 24 on in.  This was marathon number 25, and number 17 at SGM.  SGM is a great event!  I need to get caught up on logging my minimal running mileage in Argentina.

Resting.

Resting.  Start up easy tomorrow.

5 mile run at 6:30 p.m.  Very easy recovery run.  Legs still a bit sore in the hamstrings and quads.  4 with Gina.

5 mile run at 6:30 p.m. same route as last night, but a bit cooler.  4 with Gina, two nights in a row of doing Droubay Rd. uphill.  Very decent short run.

Solo run tonight at 6:30 p.m.  Fairly easy except for pick ups the last couple coming back.  Nice evening.  Sklyline, Upland, East Elementary, home from Vine and 7th.  6 or 8 miles tomorrow and then hit the trail some on Sunday.  Next week in Mesa, Arizona for 4 days.  Hope to find places to run.

10:00 a.m. run.  Nice morning.  Skyline Ave. to gate then along Settlement Canyon rim to mouth of canyon.  Home via Vine.  Easy running.

9:00 a.m. trail run with Tina along the Dark Trail in Settlement Canyon.  Nice, crisp Fall morning.  I think I slowed Tina way down.  I'm still not fully recovered from the marathon.  We were slower than usual, but pushing 8:03 coming back down the last 2 miles.  Tina took a hard fall right after we turned onto the gravel road off the trail.  Cut her hand and elbow pretty good.  Glad we weren't too far from my truck at that point.  I must have jinxed her talking about the 2 falls I had while simply walking down some Argentine streets during our trip.  I can run 26.2 without falling, but I can't walk down a slightly irregular and uneven sidewalk without biffing it!

7:30 a.m. run before flying out to Arizona. 1 mile with Savannah, our 6 year old chocolate lab. She hasn't run for a long time and was dragging the last 1/4 mile or more. 4 more easy miles after bringing her back home. Cool this morning, but otherwise nice run.

Mesa, AZ.  Did not run.

Mesa, AZ.  6:00 a.m. run.  Loop around hotels off of Alma School and Southern.  Then north side of Fiesta Mall over to the track at Mesa Community College.  4 laps easy and then back direct to the Marriott Courtyard.  Nice morning temperatures at about 67 degrees.

Same route, same time, same weather as yesterday.  EZ running.

5:30 p.m. run.  5.5 miles along Skyline and the Canyon Rim to Vine Street and home.  Home late last night from Arizona.  Pulled a calf muscle about 2 miles in tonight.  I couldn't believe it!  Plenty warmed up, running slow and easy, although up a moderate hill.  Painful the rest of the run.  Don't know if I can run tomorrow.

Extremely slow running today at 10:00 a.m.  Sore calf would only tolerate the flat or moderate downhills.  Up hill was impossible.  9 miles with Gina.  She was extremely tired and slow after only 3 or 4 miles, but then she had some surgery just a week ago, so all things considered, she did great.  I hope I can get over this calf soon, or will need to take some time off.  Resting tomorrow and most of Monday should help.  Crappy week.

Smelter Road hill. 6:00 p.m. run with Gina. Getting dark sooner. Caught in the rain for the last couple.

2.25 miles with Savannah, my chocolate lab.  She is so FAT!  She was just dragging the last mile, but we made it home.  We have been so bad even getting her a regular walk in daily.  I just need to get her back running.  2 more miles down to the high school and back for a total of 4.25.  Gina not feeling well tonight, and then leaving town for a few days.  5 a.m. run scheduled tomorrow morning with Tina.  Hopefully, she won't run me into the ground too badly.

5 miles at 5:10 a.m. with Tina. Fairly slow going up to the gate on Skyline Ave., about 8:00 min. pace last two miles. Felt good to push it some, but the calf still not at 100%.

5 mile solo run this morning at 5:10 a.m.  45 degrees.  Same route as yesterday, but 4 minutes slower than I ran it with Tina yesterday.  A training partner is almost always a great thing to have, especially someone who can push you just enough.

5 miles at 5:10 a.m.  Very slow at about 10 min. pace.  A bit colder.  Didn't push it.  Long run tomorrow.

Good long run today.  12 miles in 1:47:14.  Smelter Road hills out and back.  Cloudy fall morning with some sun on the way home.  8:56 pace with one sub 8 mile on the way back.  Alone today with Gina in California.  Trail run scheduled tomorrow with Tina, but may be a bit muddy.  We'll see.

6 miler up Middle Canyon and back in 51:56, 8 :39 average pace, with Tina and Phil.  9:00 a.m.  Beautiful fall day, bit nippy, but nice.  Long sleeves and shorts.  The last two days are my favorite kinds of runs.  Fastest mile was 7:50 coming back.  Calf a bit of a problem last mile.

6 miler at 6:00 p.m.  Getting darker, but it will be worse next week after Daylight Savings Time ends.  I guess I'll get used to running in the dark again.  People tell me I'm always in the dark anyway.  Nice run tonight up Skyline Ave. and then along the canyon rim to the mouth of Middle Canyon and home along Vine and 200 West and along 400 South to 380 West and home.  Gina due back tomorrow.  Bad weather also due tomorrow and Wednesday.  Looking forward to the Snow Canyon 1/2 Marathon in a couple weeks in the sun, hopefully.

6 slow miles in a blizzard at 6:00 p.m.  4 with Gina.  She's quite a die-hard!  Very slow, but snowed after the first mile.  Nice one to get over with, then you feel great.

No running today.  Resting calf muscle or generally just wimping out with the cold weather.  Needed a day off and had a busy night, so I just have all sorts of excuses.

7 mile run tonight at 6:10 p.m.  35 degrees, no wind.  Dark by 3 miles.  6 miler for Gina, she did good on the smelter hill and at the golf course hill.  Winter running is definitely here for now.

8:00 a.m. run before work.  Very slow.  1 mile with my labrador, Savannah.  3 additonal easy ones down to high school, 1/2 mile on track and home via 150 west.  Sluggish.

10:00 a.m. run.  10 mile run down Smelter Road from gate, through Erda, finishing in south end of Stansbury.  With Gina slow and easy.  1:48:14.  Nice fall Saturday run.  A bit of a cool breeze from the north, but nice and sunny.  Snow Canyon 1/2 marathon next Saturday. 

6.35 miles on Little Mountain Base double-track trail and back via Settlement Point.  2:00 p.m. run.  Gorgeous fall day!  Good hill work.  9:27 pace overall.  Good last mile or so.  Great sunshine and nice running temperatures.  Felt pretty good.  Left calf is much improved, right knee still a bit of an ache.

6:00 p.m. run.  Very slow and easy with Gina on Skyline Ave.  Dark due to time change.  I hate this time of year as far as running.  Nothing in daylight except Saturdays.  Oh well, I always get used to it after a few days, so I'll stop whining.  How cool was it that Meb won the New York City Marathon yesterday?  First time in 27 years that an American male has won it, that's as long as I've been running.  1982.  Wow, 2:09:15!  He put away Robert Cheryiot in the last miles, 4x Boston Marathon champion!   6 of the top 10 were Americans!  Ryan Hall also did great and was 4th, although he was disappointed, I'm sure.

5 miles at 5:10 a.m. in 45:43.  Pushed at moderate pace.  10:01, 10:01 going uphill.  Then 9:03 split up/down, 8:30, and 8:03.

6:15 p.m. run.  Very slow 4.5 miles with Gina.  Last run for her until Snow Canyon on Saturday.  It looks like we'll be running a very slow time, but that's okay.  Weather is supposed to be good.

Missed my run this morning, but came home from work early so was able to run with some daylight.  4.1 miles on double track behind Little Mountain.  9:10 average pace.  8:03 fastest mile.  Felt okay.  Gina has decided to bag Snow Canyon 1/2 on Saturday, not feeling up to it physically or mentally.  I'll still be going but will still be slow.  I haven't been able to concentrate on any speed work since before the marathon.  1:45 would be a very decent time, if I could manage that.  We'll see.  Rest tomorrow and heading down late afternoon.

RESTING before 1/2 marathon.

Snow Canyon 1/2 Marathon.  Great run, great scenery, great weather, great course.!!!!  13.1 miles in 1:40:51 or average of 7:42.  The first mile was like falling off a cliff, taking it easy still ran 6:49 that mile.  Remainder of splits:  6:59, 7:37, 8:33, 8:26, 7:23, 7:52, 7:34, 7:36, 7:31, 7:57, 7:42, and 7:48.  8th place of 32 in M50-54 division, 83rd of 340 in overall Mens and 106 of 843 total field.  Pretty sore tonight.  Way too much congestion in finish area.  Ridiculous clothing retrieval, otherwise a good event.  May do this one again.

9 easy miles.  4 this morning at 5:10 a.m.  Met Elaine for the last mile.  Is she going to commit to running again, we'll see.  5 more tonight at 6:00 p.m., 4 with Gina.  Very easy recovery miles today.

6:00 p.m. run.  5 miles pretty easy.  4 with Gina and 1 mile stretch at 8:05 to 8:40.  Dark but nice temperature.

5 miles at 5:00 a.m. with Tina.  About 45 minutes up and and back down Skyline via Loma Vista and Upland loops.  Good run.

5 mile run in the warm before the storm this morning at 5:10 a.m.  Almost 60 degrees.  Pushed 2 of the uphill miles at a moderate effort.  Met Elaine for the last 1.25 miles coming back.  Bad weather's a comin'!

5 miles at 5:00 a.m.  Much colder this morning.  Very light snow flakes and breeze.  Met Elaine with 1.25 miles left.  She staying with it so far.  Long run tomorrow.

12 mile solo run this morning at 9:30 a.m.  Like two different runs.  Sun with blue skies going up the hill.  Getting cloudy after 5 miles, turned around at 6 miles and headed into a cold north headwind in Pine Canyon.  Progressively colder and cloudier the last half with snow starting with 2 1/2 miles to go.  8:56 pace overall.  Fastest mile 8:08.  Slowest mile 9:38 on the hill.  Not a bad run. 

5 mile run at 6:10 p.m. in 43:55 or 8:45 pace overall.  Moderate effort most of the run.  Surges in two or three places.  7:55 final mile.  30 degrees, but no wind.  Felt good.  Icy in a few spots from Saturday's snow storm.

4.5 miles this morning at 5:10 a.m. very easy.  Last 1.25 miles with Elaine.  She's getting back to it slowly, but has a good attitude even with the colder weather she's starting back with. 2nd run tonight for 10k or 6.2 miles at 6:00 p.m.  Pretty easy except last mile decent at 8:35 pace with some uphill.  3.75 miles with Gina on Broadway, Droubay, and Smelter Roads and back.  Very easy.  32 degrees.  10.7 total miles today.

6:15 p.m. 5 mile run tonight.  38 degrees.  3 miles with Gina on the track.  2 additional miles for me.  Very easy.  Fastest mile was 8:39.  Peaceful night without traffic was nice.

5:10 a.m. run for 4.89 miles.  Last 1.25 with Elaine.  Late run tonight with Gina  at about 8:00 p.m. at the track for 4.87 miles.  Total of 9.75 miles very easy today.

5:10 a.m. run.  Cold but no wind.  Up Skyline with Upland and Loma Vista loops.  Felt pretty good.  Met Elaine with 1.25 miles to go.  Pushed mile 4 a bit.  Long run tomorrow, but storm is coming.  Very windy tonight outside.  8:00 a.m. run scheduled with Tina.  We'll see what happens.

A great run with Tina this morning.  8:00 a.m.  10.26 miles in 1:24:53, 8:16 pace overall.  40 degrees, but the weather held off for a 2nd week in a row.  Splits:  8:29, 7:39, 7:57, 7:59, 7:58, 8:19, 8:42, 9:02, 7:58, 8:36.  Felt good to push it a bit. A good week at 45 miles.

5:45 p.m. run.  5 miles in 45:55 or 9:11 pace.  Pretty cold at 28 degrees.  Pretty much a wandering route to avoid the icy roadways.  Skyline-Broadway to East Elementary- back down to 200 North, loop around high school back to 100 West and home.  Not a bad run, all things considered.

5:45 p.m. run. Same distance as last night but at about 1 minute faster overall. 44:52 or 8:58 pace. Progressively faster with each mile, of course the last 2.5 was downhill.  First run in new Nike Zoom.  I guess my 20 year boycott of  Nike is now over.  Shoes felt fine, but a bit less cushion than the Asics 2140 I've been running in.  We'll see if I can get the mileage anywhere close to what I used to get with the original Nike Pegasus  I used from about 1984 until 1992.  We'll see.

Resting today.

My annual Turkey Trot race this morning.  A good race, put didn't place.  (That even rhymes!).  In the past years I've been placing in the top 3 of the M 50-54 division, but not today.  5/17 in M50-54 and 50/534 total field.  It's my last year in this division, so maybe next year.  A couple of speedsters have moved up to my age division.  My Garmin showed the distance at 3.88, compared ot 3.72 for a 6K, so my pace was at 7:12 overall, which I felt very good about.  Pace at each mile:  7:36 and 7:49, going up, then 6:44 and 6:33 coming down to Memory Grove.  A great event on Thanksgiving and nice weather the last several years.

9:00 a.m. run with Tina for 6.68 miles in 55:30.  8:20 pace.  Pushed the downhills a bit. Felt good.  10:00 a.m. 7.28 mile run, with Gina for 5.  Very slow and easy pace.  13.96 total miles this morning.  Nice and sunny 45 to 50 degrees, but clouding up towards the end.  10 scheduled for tomorrow morning.

9:00 a.m. run.  Sunny but still cold.  Slight breeze from the north.  10 miles very slow at about 10:35 pace with Gina.  First long run with her in several weeks.  She was feeling it at the end, but otherwise a decent run from Tooele to Stansbury with an extra mile to the west of the finish at the church.

9:00 a.m. run with Tina.  Sunny and cold, but a nice, clear day here in the valley.  8:20 pace overall for 6+ miles.  Splits: 8:51, 8:35, 7:37, 7:57, 8:30, and 8:32.  Pushed in a few places.

I don't feel too "Fast Running Blog" worthy today.  9 miles over two runs, but very, very slow.  5 miles at 5:00 a.m. in 48:58, the last 1.25 with Elaine.  4 tonight with Gina, to and from the track, with 3 miles at the track.  She wanted to run flat and easy and so we did.  About 11:00 minute pace.  35 degrees and a slight breeze made it feel colder.

About like yesterday with a 5:10 a.m. run for about 5 miles.  Met Elaine with about 1.5 left.  6:15 p.m. run with Gina on my standard route, turning around at 2 miles for 4 miler up Skyline Ave. and back.  She did pretty good on the hills, but we were quite slow.  Good enough for this time of year, just maintaining base mileage.  Sleep in tomorrow a bit.

6:10 p.m. run for 5+ miles.  24 degrees.  46:15,  9:10 pace.  Solo.  Full moon, light cold breeze.

5 miles tonight at 6:00 p.m.  Same route, same time, same pace, same temperature, same darkness.  Boy am I boring!  24 degrees tonight.  I'll probably wimp out for 5:00 a.m. tomorrow.  Maybe hit the treadmill or bag it until Saturday.  I'll bet Kelli toughed it out this morning!

Rest day.

10 mile run this morning.  I thought I was doing the smart thing by not running after I first got up in order to avoid the extreme cold.  So, I slept in until 7:30, had a leisurely breakfast and decided to run at about 11:00 a.m.  By the time I came upstairs to get ready to run, it was snowing!  (I thought the weather dude said it might snow this afternoon!!).  So, I ventured out anyway.  The snow gradually got worse until it was sticking to the roads.  I ran on the backside of Little Mountain, back to Skyline to the gate and then returned home via Loma Vista and Upland loops while the snow continued to stick.  Icy in spots, but generally the traction was good.  The Nike Zooms seem to have better lugs than the Asics 2140 I've been accustomed to.  Came home after 6 miles in 56:39 at a very easy 9:25 pace overall, stripped off the wet clothes and hit the dreaded treadmill for another 4 miles.  First time on that since about last March.  What do you think seemed longer, the 6 miles outside in the weather or the 4 miles on the dreadmill?  I started out at 9:00 minute pace on 1 or 1.5% incline, then increased it to about 8:30 pace by 1 mile and kept that until 3 miles.  The last mile I increased the pace by .1 mph each tenth of a mile from the 8:30 until by the last 10th I was going at 7:30 pace.  34:25 overall for the 4 miles, 8:36 overall pace.  More snow predicted for tomorrow and early next week.  Scheduled to run with Tina at 9:00 a.m. tomorrow.  Hope the streets are clear.

6 miles at 9:00 a.m. in 54:26 with Tina on snowy and icy roads.  Clear skies and sunny, but cold.  10 degrees starting out.  Multiple layers kept me toasty, but warmed enough the last couple of miles to determine I was over-dressed.  Fastest mile 8:18, slowest mile 9:49.  Good week at 44 miles this past week.  Will be a struggle at night this week with the cold and ice.  I see more treadmill days ahead.  Yuck!

5.1 miles on the treadmill in 42:44.  Easy first mile, about 8:30's the middle miles, picking up the pace gradually from 8:30's to finishing last tenth at 7:00 pace.  Moderate effort, felt good wimping out tonight.  The temperature was a tolerable 21 degrees outside at 6:00 p.m., but a slight wind and icy roads while walking home from bus stop made me turn to the dreadmill.  Not a bad workout. 

Cross training this morning at 5:15 a.m. between fairly easy 2 miles on treadmill and alternating with the exercise bicycle for 30 minutes with Elaine.  5.1 more miles tonight on the treadmill in 43:25, finishing at sub 7:00 minute pace the last couple of tenths.  Increased.1 mph the last mile or so.  Cold and slick outside tonight.

5.1 TM miles at 5:10 a.m.  Overall time 44:50.  Picked it up the second half.  Started at 9:30 pace for the first half and picked it up gradually .1 mph every tenth up to 6:50 pace the last tenth.  Felt good.  I hope the streets are clearer tomorrow night.  I've had enough of the treadmill, but sure I'll be back on it for while at times.

5:10 a.m. cross training session this morning with Elaine.  I did 3 miles easy on the treadmill and about 20 minutes on the stationary bike.  Tonight I did 4 miles on the treadmill at 6:00 p.m. Still cold out and slick roads, but I better be out on those roads by Saturday's long run OR ELSE!!!!  A bit wimpy tonight it was 17 degrees, after all, but there was a pretty cold breeze while I walked from the bus, so I hit the dreadmill.  Supposed to warm up on Saturday as far as the low for the day, so I'll keep my fingers crossed.

3 miles very easy on the treadmill in conjunction with some additional scross training on the stationary bike.  5:10 a.m. with Elaine.

10:00 a.m. run on a cloudy but warmer day at least.  It's weird to say the mid 20's is warm, but comparatively speaking it really seemed nice out this morning.   Did 8 very slow miles with Gina, but she had no real problems with it.  She hasn't done a long run in a few weeks and has been doing just a couple on the treadmill 2 or 3 days per week.  So it went fairly well.   Still snow and ice on some of the less traveled streets so we stayed on the main roads.  Did the town loop.  Down Droubay to 1000 N. then west past Main on the newly paved roadway.  Up around the old rodeo grounds to Coleman and more or less zig-zagged back to her place.  I did a  few more and finished with 12 total, very slow except the finishing mile in 7:52.  Good to be off that dang dreadmill!  But, more storms coming tonight, tomorrow, and into Monday.  Supposed to run with Tina tomorrow morning, but we'll see how the weather is.  Last week we were on snow-pack.  Oh, to live in Yuma, AZ this time of year!  Okay, well maybe not Yuma, but somewhere warm would be nice.  A good week with 45 miles.  That's great mileage for me this time of year and with this weather and especailly with most of it on the treadmill.

6.12 mile run at 9:00 a.m. with Tina.  Icy roads from melting snow at 34 degrees starting out.  Glad for th spikes.  Pretty slow and easy today.  Mile 3 at 7:54, but all the rest in the 9's.  Snow started flying pretty good the last mile.  A pretty good week given all the TM miles.

Two 4 mile runs today.  Same route.  Solo this morning at 5:10 a.m. fairly easy with spikes.  Then with Gina tonight at 6:15 p.m.   Very slow at about 11 minute pace tonight.  32 degrees.

Bagged the run this morning.  Didn't sleep well and needed the extra hour when the alarm did go off.  Ran Monday night as well as Monday morning, so no real loss.  Probably need a day to rest anyway.

5 miles at 5:00 a.m. at a moderate pace.  45:46, or 9:09 pace overall.  Fastest mile at 8:17, so not really blistering, but a decent effort going up Skyline Ave. and back home via Loma Vista and Upland loops.  33 degrees, so not bad after last weeks cold spell.

5 easy miles at 5:10 a.m.  Met Elaine with about 1.25 left.  Didn't push it at all.