Artichoke's Running Blog (Ken Spence)

10 miler at 10:30 a.m.  Solo on New Year's Day.  15 degrees, partly sunny.  Icy, slick roads except for Main St. and lower Skyline.  Tooele east bench got 14" of snow yesterday.  What a mess!  Wore my pull over spikes and lost one twice, but was able to retrieve them.  Pretty slow running.  Dressed pretty warm.  Hamstring did okay. 34 miles this week.

5 miles at 10:30 a.m.   Sunny, but chilly day.  20 degrees.  To mouth of Middle Canyon and back on the main roads to avoid the ice and slush.  Easy running.  Last day off.  Back to the office tomorrow.  Got our flights to Boston yesterday.

5 TM miles at 5:00 a.m. in 43:30, 8:42 overall pace.  Progression run from 10:00 to 7:45 pace.  Feeling pretty good.

5 TM miles in 46:38.  Slow run at 5:00 a.m.  Progression from 10:00 min. pace to just 8:40 today.  Didn't get home from Stake meeting until nearly 11 pm.  I was glad I was able to get  up and get going this morning.

5 TM miles in 43:31 at 5:00 a.m..  Progression run from 10:00 min. pace to 7:30 pace at finish.  14 degrees outside.  I'm getting very wimpy in my old age.

5 TM miles once again at 5:00 a.m. in 46:38.   Slow and easy with a gradual progression to 8:35 pace.  Feeling okay.  9 degrees this morning.  Getting tired of the treadmill, but at the same time very glad that I have one.  Tomorrow it's on the streets with Tina, hopefully before the storm front moves in.

10 miles with Tina at 8:00 a.m.  Started out at about 15 degrees.   I dressed just right for a change.  1:30:31 on the Smelter Road hills.  It's been a while since we hit the big hill, and we were both really feeling it today.  Icy spots for miles 4 thru 6.  I felt fairly decent, but struggled the last uphill mile coming back home.  35 miles this week.  Hamstring seems to be much improved.  I've been consistent with my stretching routine, which I think has helped. 

5 easy TM miles at 5:00 a.m.  48:10.

5 TM miles at  5:00 a.m. in 43:32.  Progression run from 10:00 min. pace to 7:30 pace. Quasi tempo run effort.

5 TM miles in 46:37.  Easy running.  Progression to 8:30 pace.  .5% to 4% incline.  Should have checked the temperature before the run.  I think we were all the way up to 15 degrees.  I could have hit the streets.  Owell.  See what tomorrow brings.  Supposed to be warming up to a balmy 39 by Saturday!

5 miles at 5:00 a.m.  Out on the roads.  20 degrees, a veritable heat-wave.  Easy run this morning, with some pick ups the last half.  Still icy spots for the first and last quarter mile of the run near my house as well as the frozen tundra on the gravel road for about 1/2 mile approaching the turn-around at the rim of the canyon.  Felt good to be off the TM!

5 very easy miles at 5:00 a.m.  Nearly 10 degrees warmer at 30 degrees.  Felt a bit sluggish.  Snow was predicted overnight, but we got very little.  The streets were good other than on the gravel road near the gate.  10 miles scheduled for Saturday morning with Tina.....on the hills again!

10 miles at 8:00 a.m. with Tina in 1:26:07, 8:37 average pace on the Smelter Road hills.  4 minutes faster than last week and feeling a bit stronger on the hills.  Fastest mile: 7:36. Slowest mile: 9:27.  Much warmer today.  34 degrees starting out.  3 day weekend!

5 miles at 8:00 a.m.  Easy running with Tina in 45:12.  Mild temperatures at 45 degrees.  Nice to be back in shorts for a day.  January thaw may not last all that long.  Ran Vine Street to mouth of Middle Canyon and back.

5 miles easy at 5:00 a.m. on the standard Skyline Route except for additional uphill on 1400 East instead of going to the gate in the mud.  35 degrees and a bit breezy.

5 TM miles at 5:00 a.m. in 43:33.  Progression run from 10:00 min. pace to 7:30 pace.  Snowing and blowing and wimping this morning.  Back bugging me some today.

5 miles easy at 5:00 a.m. 23 degrees.  Icy roads near the gate turn around.  Standard Skyline route.  Liz and Roland out today.

5 miles at 5:30 a.m.  Pretty slow today.  28 degrees.  Skyline route to 1400 E. and up, then back via Loma Vista and Upland loops.  4 or 5 twinges in my right achilles about 1/2 way through, but eased up.  12 miles scheduled to Stansbury for tomorrow morning with Tina.

12 miles in 1:39:10, 8:16 ave. pace.  Tooele to Stansbury Park thru Overlake and west side of Erda along Cochrane Lane into Stansbury with Tina at 8:00 a.m.  Nice, nice day.  Especially considering we were expecting to be running in the rain or snow, per the weather forecast.  It rained a bit overnight, but was about dried up by the time I headed out to meet Tina.  She killed me on the first 9 or 10 miles, but I was able to hang with her pretty well. Beautiful day!  Slowest miles: first and last miles at 8:45 and 9:01.  Fastest miles: 7:52, 7:46, and 7:45 for miles 2 thru 4.

5 easy miles at 5:00 a.m.  Skyline route to rim of Middle Canyon and back thru Loma Vista and Upland loops.  Feeling fair.  32 degrees.  Skunk encounter.  Whew!!!  Aren't they still supposed to be hybernating?

5 miles at 5:00 a.m. easy running in 48:40.  34 degrees.  Along Skyline to rim of canyon at the gate and back thru Loma Vista and along Upland.

No run this morning.  Havins some pain in my left hip and in my SI joint since after yesterday's run.  Pain just putting weight on it.  Thought I better rest and try to avoid what I went through 2 years ago when I had a stress fracture on the right side SI joint.  Hopefully, it won't be that.  May try the stationary bike tonight.

30 min cycling at 5:00 a.m. fairly easy 7.5 miles at fairly low resistance. 1 mile test run on the treadmill after.  The pain is tolerable in my back and hip while running, so maybe I'll be okay, if it doesn't worsen.  We'll see.  Try 5 miles tomorrow and see how it goes before a long run on Saturday.

5 miles at 5:05 a.m. along the standard Skyline route to the rim of the canyon.  25 degrees with fog as thick as I've ever run in for about 1/2 mile before the gate.   Back and hip seem to be improved somewhat.  We'll see what tomorrow brings on a solo 12 mile run.

12 miles at 10:00 a.m.  Slow run in 1:52:28 up the Smelter Road hills to about 5,600 ft.  Thought I'd be out of the fog/smog/haze by then.  28 degrees.  Just barely broke into some sunshine about the time I had to turn around.  Solo run this morning and slow one without Tina.  Probably what I needed to test out the back and hip.  Not much of an issue during the run.  Tightening up a bit now that I'm done.

4 TM miles this morning at 5:00 a.m. in 37:18.  Slight progression run from 10:00 min. pace to 8:40 pace.  Snowing overnight and this morning.  Start of 2 a days, 1x per week.  3 more tonight.  

 3 miles tonight at 6:00 p.m.  Roads clear, 31 degrees.  27:28, 9:09 average pace.  Loop to Vine and Broadway and back via the cemetery.  Supposed to be getting very cold the next two days.  8 degree low predicted for in the morning.  Probably be on the mill. 

5 TM miles in 46:37 at 5:00 a.m.  More snow overnight again, none in SLC when I arrived at the office.  Getting colder for a couple of days.

5 TM miles in 43:15.  Progression run from 10:00 min. pace to 7:20 pace.  4 degrees outside and icy roads make me happy to have the TM, which I otherwise hate.  Hamstring feeling okay.  Still having some S.I. joint problems, which so far isn't much of an issue during the run.

5 TM miles at 5:00 a.m. in 46:42.  Easy running with some gradual progression from 10:00 min. pace to 8:35.  12 degrees outside.  Not warming up much.

5 TM miles in 46:47 at 5:00 a.m.  Fairly easy running.  Should have hit the streets.  I didn't realize it was a balmy 22 degrees outside until I left for work.  Oh, well.  Tomorrow a 14 miler in the rain or snow, they say.  But, it might be a bit warmer still.

14 miles in 2:05:06 at 8:00 a.m. with Tina.  8:56 average pace.  Fastest mile: Mile 9 at 7:26, slowest mile: 10:15, mile 14.  Smelter Road hills up to the gate and back to TIna's for 12.  I did an additional 2 mile loop over to Coleman to make 14, but pretty slow coming back uphill at 10:00 min. pace.  We avoided the storm, but it was icy up at about 5,800 ft. where we turned around.  I'm pretty paranoid on the ice after taking a couple of good falls the last few years.   Tina got way out in front of me by about 50 yards or more.  I couldn't keep up.  Did a bit better coming back down the hill.  Near 40 degrees starting out.  Compared to what it's been it was pretty mild out.  A cold head wind coming back down wasn't the most pleasant at times.  Longest run since SGM.  Hamstring holding out okay.  41 miles this week.

5 miles at 5:00 a.m. along Skyline to Grimm's Gate and back thru Loma Vista and Upland loops.  A bit muddy on the dirt road.  Easy, slow recovery run.  Felt okay.

 4 TM miles at 6:15 p.m.  Progression run 10:00 min. pace to sub 9:00 with incline progression from .5 to 4%. 

5 TM miles at 5:00 a.m. Slow running in 46:56.  2 to 3 inches of snow overnight.

5 TM miles in 46:35 at 5:00 a.m.

5 TM miles in 43:35.  Progression run from 10:00 min. pace to 7:30 pace.  Wimped at 18 degrees.  Sheez! Get out on the roads for crying out loud!!!!!!!!!!!!!!!!!

5 very slow miles at 4:55 a.m.  Out Skyline to the edge of Middle Canyon at the gate and back thru Loma Vista and along Upland. Liz and Roland out today.  Back hurting pretty bad this morning after getting up.  Felt a little better running.

14 miles in 2:03:24, 8:48 overall average pace.  8:00 a.m. with Tina.  Sunny day, but still a bit cold starting out at 30 degrees.  Ran the perimeter loop, Droubay Rd. on the east, Pine Canyon Rd. over through Overlake and up Coleman on the west, back down to Tina's and returning home via 100 West.  Back okay while running, but sure tightens up when I stop.  43 mile week.

5 miles at 5:00 a.m.  38 degrees.  A very slow and somewhat painful run.  My back did not want to loosen up.  Skyline to 1400 E. up towards the water tank road and back via Loma Vista and Upland loops.

4 miles at 6:10 p.m. in 38:24. 50 degrees with shorts and long sleeves.  Through town along the 50 West alley and up to Vine and Broadway, then to 7th Street and 100 S. and back finishing with a loop to 380 West and then home.  Felt much better tonight.  Need to take the ibuprofen a bit more regularly, as it seems to help. 

5 miles easy running on the regular route to Grimm's Gate on Skyline and back via Loma Vista and Upland loops.  Back still bugging me, but felt a bit better than yesterday.

5 mile progression run in 46:42 from 10:00 to 8:45 pace at 5:00 a.m.

3 TM miles progression run in 27:33.  10:00 to 8:00 pace at 6:15 p.m. 

5 TM miles at 5:00 a.m. in 46:27.  Progression from 10:00 to 8:30 pace.  Icy roads with snow storm overnight.

5 TM miles in 46:58 on 5:00 a.m.  Cold and windy out, so I bagged it and stayed on the treadmill.  Back still giving me issues.

6 miles at 8:15 a.m. with Tina in 53:00, 8:50 pace.  Fairly easy run, real easy for T.  Light rain, we decided to slide the long run to Monday so Helen can come out an join us from Salt Lake.  A month until Moab.

16 miles in 2:27:17.  9:12 average pace.  Very easy to moderate effort throughout.  Last 10 with Tina and Helen.  Met them out on the Smelter Road hills.  They did 14.  A nice sunny day, although still a little cold, especially when the breeze would hit us.  Felt surprisingly well.  Yesterday my back was the absolute worst it's been.  Even before my run I thought it wasn't a good idea to even go today.  Decided I would try it and cut it short if I was hurting.  I could feel it the first 4 or 5 miles and then it just got feeling better.  No problem at all for the final 10, so that was really encouraging.  I felt strong even on the downhill portions and into Erda.  Finished at Stansbury Park today.  Not a real fast effort, but right where I wanted to be today.

5 easy recovery miles at 5:05 a.m.  Skyline route to gate and back thru Loma Vista and along Upland.  30 degrees.  Some breeze.

5 miles at 5:05 a.m. slow running on the Skyline route to 1400 E. and south towards the water tank, home via Upland.  Feeling a bit better, but mornings are the worst part of my day with the back problems.

5 miles easy at 5:05 a.m. to Grimm's Gate along Skyline and back via Loma Vista and Upland loops.  Not feeling as good as yesterday.

 4 miles at 6:05 p.m.   Progression run starting out at 10:00 min. pace and ending with 8:00 min. pace.  Back was a bit better than this morning. 

Bagged my run this morning hoping the rest will help me with a long run tomorrow......likely in the snow!

16 miles total today in a weird way.  Woke up to 8"-10" of snow.  Roads were a mess and being plowed.  Tina called to cancel, I was going to do the same.  Hit the treadmill at 6:30 a.m. for 5.33 miles, progression run from 10:00 min. pace to 7:30 pace.  Roads dried out fast so I went out for a second run of the day at 11:00 a.m., another 5.33 miles in 50:31, pretty easy pace, snowing but not sticking.  Then a third run at 3:45 p.m. again for 5.33 TM miles in 45:58, progression run same as this morning.  Felt pretty good on the last two runs.  Maybe I need to give up running in the early mornings when my back is at its worst.  

5 miles at 5:00 a.m. easy run along Skyline to Grimm's Gate back via the lower loops.  The moon looked really weird coming up over the Oquirrh Mountains this morning.  20 degrees.

5 miles at 5:30 p.m. in 45:58 on the Westland route coming back along 200 North and over to 100 West coming home.  Fairly easy effort.  Back okay until after I was done.  Generally doing better, but need to be cautious.   

5 easy recovery miles at 5:00 a.m.  Skyline standard route and back along the lower loops.  30 degrees and clear.

5 miles at 5:00 a.m. easy run.  Ran a bit with Liz and Roland on Skyline and back via lower loops.  40 degrees.

4 miles at 5:30 p.m.  Nice to run with some daylight.  Westland loop.  Slight pickups on Coleman.  My back is still hurting, but tolerable. 

5 very slow easy miles at 5:00 a.m.  Did the Upland and Loma Vista loops going up and through Elk Ridge loop and Skyline coming back home.  Back not good this morning.

5 miles at 5:00 a.m.  30 degrees.  Easy run along Skyline to Grimm's gate and back via the lower loops.

18 miles at 8:00 a.m.  2:42:41 or 9:02 average pace.  With Tina for about 11.  Smelter Road hills to 6 miles then back down and through Erda and to the north end of Stansbury.  38 degrees and cloudy starting out.  A lot of runners on the hills today, including Pat who's headed to Boston with me next month.  Didn't set out any water.  Stupid.  Stupid.  Stupid. I've never ever done that on a long run in 28 years, so why do I try it now at age 55!  I'm an old man for crying out loud!  Tina ran out of petrol about 1.5 miles from the end.  I didn't fair much better.  Glad she had some bottles of water in her car as we drove home.  We were both feeling like crap.  My back loosened up after about 7 miles and felt fairly good until about16.  Somewhat encouraging run.  52 miles this week.

5 TM miles at 4:14 p.m. in 43:30.  Progression run from 10:00 to 8:00 min. pace.  Doctor appointment tomorrow morning to see about the SI joint pain.

5 TM miles easy in 46:51 at 9:00 a.m.  Went to the doctor afterward who gave me a cortisone injection and some other drugs, like prednisone.  PT this afternoon at 4:00 a.m.  Doesn't think it is a stress fracture like two years ago since I actually feel better after a few miles than I do starting out.  Trying to knock down the inflammation.  Wants to try that approach before going through MRI and CT scans.

6 miles in 55:31 at 5:30 p.m.  I'm becoming an evening runner again, just like my early years.  Daylight makes it nice.  Ran up into Middle Canyon a mile or so and back home.   My back or SI joint is still hurting, but I do better in the afternoon than I do first thing out of bed every morning.  PT again tomorrow, reducing weekly mileage some after hitting 52 last week.  That may be my peak.  I'll take what I can get.

5 miles in 47:01 at 3:15 p.m.  Sunny, warm at 60 degrees, but breezy.  Physical therapy at 4:30 p.m.  Feeling about the same, but a bit better afterwards.  Standard Skyline route to rim of Middle Canyon and back.

4 miler at 6:00 p.m.  Very easy to base of the dam and back home via the alleys and loop around the high school.  Back hurting pretty bad for 3.5.  Hope I do okay tomorrow.  Solo 18 miler scheduled in the morning.

18 slow ones without Tina this morning.  8:30 a.m.  About 14 minutes slower than with her last week.  Interesting run, just the same.  I planned on being solo, but 1/2 mile in I see these runners coming towards me as I was going up Skyline.  A bunch of guys all in black shorts and gray t-shirts.  About 50 of them.  Turned out to be the U.S. Army Reserves on a run.  I greeted everyone with a thumbs up.  It was actually pretty inspiring.  Then as I was nearing the top of the big Smelter hill, a bunch of runners coming down the hill in the Tooele High Track Club 5K, an annual fund-raiser.  People started telling me, "you're going the wrong way!"  Perhaps 100+ runners and walkers, a few who I knew.  Then as I was coming back down, Pat was coming up, doing a 20 miler for Boston.  I turned around and ran with him for a short bit.  We're planning on getting together to plan our Boston travel in the next couple of weeks.  After I left Pat, Matt 1 was coming up the hill, so he turned around and ran with me to the bottom of the hill until I turned and headed towards Erda and Stansbury.  A decent run.  Back was hurting a lot very early, but felt good by 7 miles and through the end.  Weird!   Two more sessions of PT this week and then Moab next week.  Probably won't be pushing it much down there.  Just enjoy the experience and hiking afterwards to Delicate Arch.  My son, Mark, going with me to mountain bike while I run.  We've made this an annual event since about 2002.  I love it down there.

5 mile trail run behind Little Mountain at 5:00 p.m.  Very easy and a bit muddy in places. Ran after physical therapy session.  Felt a bit better most of the day, then hurt pretty bad throughout the run.  A bit discouraging.

5 miles at 6:00 p.m. Nice evening!  Short sleeves and shorts and still sweating.  To mouth of Middle canyon and back.  Easy running.  Back is not getting any better.

4 miles easy in the rain in 38:45.  Skyline to 1.5 and back and then high school loop and home.  Last run before Moab.  Don't know how I will do.  Just want to get through it without hurting my back any more.  I probably need some serious time off before Boston. We'll see.

No running today.  Hurting most of the day.  Went to PT.  Rob hit a trigger points on my piriformis that may help and tried to get my hips more in alignment.  We'll see how it goes on Saturday.  A training run at best.

No running today.  Half marathon tomorrow.  Traveling to Moab.

Disaster at the Moab Canyonlands 1/2 Marathon.  I had decided to just run this from start to finish as a training run to be safe.  I've been in P.T. all week.  I never pushed a single mile, but still could not get loosened up until mile 8.  I had run 18 miles each of the previous two Saturdays and have always felt pretty good after about 6 miles or so and have felt no back issues during the last miles, so I thought 13 easy ones would not cause any problems.  Believe it or not Moab only falls 77 feet overall from start to finish.  My 18 milers started at 5100 ft. and climb to about 5500+ ft. and then the last 12 miles fall from 5500' to about 4300', so the downhill at Moab was not the problem.  Finally I felt somewhat better from miles 8 through 11, but then started hurting again the last 2 miles.  I was super tight at the finish, limped to the car and then into the hotel.  Took a hot bath, then about a 1 1/2 hour nap, and when I got up I could not walk.  I had so much pain putting weight on my left leg with extreme pain from my lower back to my left hip.  We opted not to hike to Delicate Arch that afternoon and I just stayed in the hotel limping around in great pain.  I even had to opt to miss our annual post race dinner at the Fiesta Mexicana and my son went to get take out instead.  I was not any better the next morning.  The drive back was okay.  I had no pain while sitting, but I just couldn't walk.  My piriformis was so painful.  By the time we got home I actually could walk a bit better with somewhat less pain.  I think I'll take two weeks off, have some more PT and see what next week brings.  Boston may not happen, but we'll go anyway and watch.  Or maybe I'll be good enough to at least start out and drop.  We'll see.

P.T.  this afternoon.  Working the lower left back and piriformis muscles.  Lots of heat therapy, e-stim, ultra-sound, and stretching.

Molly worked me over good at PT today.  More e-stim, ultrasound, deep massage, traction, stretching, icing, then sent me up to the doc for a shot of cortisone in my left piriformis.  We'll see what happens.  The injection he gave me a couple of weeks ago was more near my back, and it didn't do anything, but everything is looking more like piriformis syndrome right now.

Minor improvement getting out of bed this morning.  Walking feels a bit easier.

Best I've felt getting up and moving this morning.  PT this afternoon.  Rob did more deep tissue massage and said things didn't feel as tight on the piriformis.  The injection may have worked some this time, along with the PT, no running, pain pills anti-inflammatory pills and stretching.  Probably a combination of all of the above.  No running all next week, not even cycling, and then will attempt something next Saturday to see where I feel like I'm at for Boston.  This is a literal pain in the a#$%*!

PT today, 4:00 p.m.

P.T. today at 3:30 p.m.

P.T. today at 3:00 p.m.

Bought some new shoes today at Salt Lake Running Co.  30% off.  New running store just opened today in Tooele.  Strive Running and Multi-Sport.  Hope they can make it.  Went in and bought some gu and and foam roller tonight.

7 miles.  It was ugly.  I have been feeling pretty good this week and thought I was ready to go.  I met Tina at the track and we did a couple of fairly easy miles down there.  I was feeling it but it was tolerable, so we hit the roads.  It just gradually got worse until I had to stop at about 5.5 miles.  Tina ran home to get her car.  I stretched out the piriformis and then was able to continue slowly for another 1.5 until she picked me up.  I obviously can't tolerate the running even after 2 weeks off and beginning to feel better with the P.T.  Boston is out, but we'll be there to watch or maybe at least start it.  More P.T. this week.

PT at 5:00 p.m.  including 2 miles on recumbent bike in 8 minutes.  I have almost no pain except for when walking very far or when running.

10 miles on stationary cycle as prescribed by PT.  38:35, level 4.  No issues.  Felt good to sweat again. 

P.T. at 5:00 p.m.  

15.25 miles on the stationary bike in 60 minutes.  Felt good.  4 to 5 level.

Boston Marathon #4.  DNF'd.  Dropped out between 15-16 miles.  Back got increasingly worse after 5K.  I figure I'd be dropping out.  Hadn't run much since Moab with 13 miles and then 7 miles 2 weeks later and only some stationary cycling after that.  My back and piriformis had been hurting even when walking, but the day before the marathon, walking around Boston I was feeling really good and so then I got optimistic that maybe I would be okay if I kept the pace slow.  But it got quite bad until I was walking at 11 miles.  Started running again from 12 to 14.  Walking again until almost 15 and then just couldn't run without a lot of pain.  When I realized I couldn't even keep a decent walking pace without pain I dropped out at the Red Cross tent after mile 15.  The sweep van came to get me and another guy and then we picked up two older runners and then on other at the next station. One was an older 70 year+ runner who had over 100 marathons under his belt.  He said this was his last one.  (I doubt it, he looked pretty fit).  When we got off at the Med tent at the finish line, Bill Rodgers was outside the hotel across the street talking with a couple of guys.  This older runner with us had met Rodgers before.  Pat got his picture taken with him at his store the next day before flying out.  

My 28th marathon and my first DNF.  First time dropping out of a race after doing 172 races without ever having to do that.  A bit hard to swallow, but it was definitely the thing to do.  It allowed me not to ruin the rest of our vacation walking around Washington D.C. for four days, which was a great trip.

3 miles easy at the track.  Still having pain during and afterwards.

40 minutes walking at 5:10 a.m. with Elaine and Savannah, my out of shape chocolate lab.  3 easy miles running this evening on the trail behind Little Mountain.  Felt a bit better than last week.  Try every other day or so for a while.

40 minutes walking with Elaine and with Savannah.  5:10 a.m.

Gold's Gym this morning.  20 minutes on the elliptical and 20 minutes on the recumbent cycle.  No pain.  MRI scheduled for Friday.  It's nice to live in a small town where you can run into your doctor and your therapist at the same time and have a consultation right then and there including my wife in the meeting.  Is that multi-tasking or what?  

40 minutes walking with Elaine and Savannah at 5:10 a.m.  3 miles running at 4:30 p.m.  Gorgeous day.  Behind Little Mountain on the trails mostly.  Back felt a bit better than it did on Monday, which wasn't bad, but I felt a bit worse afterwards.  MRI tomorrow.

40 minutes walking with Elaine and Savannah this morning.  MRI at noon.

Gym this morning.  20 min. elliptical, 10 min. upright cycle, 10 min. recumbent, 20 min. on treadmill at 8:30 pace, then ran 1.25 miles home.  Locked out of the house, so I worked in the yard for an hour until Sharon got home.  It was a conspiracy to get me to do some yard work.

40 minutes walking this morning in the rain with Elaine and Savannah.  3 TM miles at 6:00 p.m.  Progression run from 10:00 min. pace to 8:30 pace.  Raining outside, so I wimped. Spring is not really here.

Gym today.  20 minutes on elliptical, 20 minutes on upright stationary cycle and 10 minutes on recumbent.  A good sweat.  Also 40 minutes walking with Elaine and Savannah at 5:10 a.m.  Finished up with 1/2 mile run.  Elaine's foot doing better.

4 miles in Settlement Canyon, up to Legion Park and back.  Easy running, nice day.  60 degrees and sunny at 6:05 p.m.  Best I've felt in weeks, but still quite slow and not pushing. Didn't feel much other than a bit on the steeper downhill.  Still waiting on MRI results.

40 minutes at gym at 5:00 a.m.  20 minutes on elliptical and 20 minutes cycling (10 upright, 10 recumbent).

30 minutes walking this morning w/ Savannah.  10 minutes at home on the Total Gym tonight.

5 easy miles from gym to Grimm's gate and home direct.  Felt decent after first doing 50 minutes at the gym.  20 min. elliptical, 10 minutes on upright cycle, 10 minutes on recumbent, and 10 minutes on spin bike.  Encouraging workout today.  Next week Tina and I plan on hitting the trails in Settlement Canyon, barring anymore snow/rain.

Gym this morning at 5:00 a.m. with Sharon.  20 min. elliptical.  10 min. upright cycle and 10 min. of recumbent cycle.  4 miles on TM tonight at 6:10 a.m., easy in 38:13.  Felt decent.

40 minutes at gym at 5:00 a.m. 20 minutes on elliptical, 10 minutes on upright cycle and 10 minutes on recumbent.  Couldn't get heart rate up this morning.  Total gym weights for 20 minutes at 6:15 p.m.

40 minutes at 5:00 a.m. at Gold's Gym.  20 minutes elliptical, 10 minutes on upright cycle, and 10 minutes on recumbent.  Heart rate nearing optimum.

5 TM miles at gym tonight.  46:40 progression run from 10:00 pace to 8:30 pace.  Gave blood today, felt okay during run, but about passed out when I bent over to put things in my gym bag afterwards.  Achilles a tad sore.  Back felt decent.  Seeing the Spine doctor tomorrow about my MRI. 

Walking with Elaine and Savannah this morning, 5:10 a.m.  40 minutes, with 1 mile running.  Gym at 7:15 a.m. with 20 minutes elliptical, 10 minutes upright cycle, 10 minutes recumbent.  Got my  heart rate nearer to optimum today.  Walked in and saw both my doctor and my physical therapist talking so they asked how I was doing and whether I got scheduled with the spine specialist for reviewing my MRI.  I told them that's why I was at the gym so late, my appointment was at 9:45 a.m.  Weights tonight for 20 minutes at home on the total gym.  

The specialist said I actually have a tear in one of the disks and a small bulge in the other.  He has scheduled me for an epridural cortisone injection on June 3 and July 1.  Hopefully that will help me get my running back up to par.  It works for many, but not everybody.  He said if it doesn't work, my long run days or marathoning may be over, but hopefully that won't be the case.  I am tolerating the every other day running without much residual pain, so I'm somewhat optimistic.  He doesn't want me running for 7 to 10 days after the injections.  That will barely get me to Ragnar.  Wants me to continue what I'm doing now with the alternative exercises and the running easy up until the injections, as long as it's going okay.  The gym  has been good for me and  I need to continue doing that even if I can get back to running well again. 

Rest.

5 miles at 6:30 a.m. with Tina in 43:50.  Felt pretty decent throughout, not much pain until standing around afterwards.  15 miles this week.

Went to the gym with Sharon at 7:30 a.m.  30 minutes elliptical, 15 minutes recumbent cycle and 15 minutes upright.  15 minutes on stair climber for 51 floors.  A good workout today. 

40 min. walking with Elaine and Savannah at 5:10 a.m.  with 1 mile running.  40 minutes at gym tonight at 7:15 a.m., 20 minutes on elliptical, 10 min. upright cycle and 10 min. recumbent.

40 minutes at 5:10 a.m. with Elaine and Savannah, walking with 1 mile running plus 5 mile run this evening easy in 47:15 to mouth of Middle Canyon and back.  Zig-zagging through town.  Felt pretty good tonight.

40 minutes at the gym at 5:00 a.m.  40 minutes.  20 elliptical and 20 cycling.

40 minutes walking/running with Elaine and Savannah, 5:10 a.m.  1 mile running.  5 mile run tonight at 6:00 p.m. in 46:03 into the mouth of Middle Canyon and back via cemetery. Best I've felt, but hurting a little bit afterwards.  Still encouraging.  I'm handling the every other day running pretty well generally.

40 minutes walk/run with Elaine and Savannah.  5:10 a.m.  Jeez it's cold in the morning for nearly June.  1 mile running.

1:45 at the gym this morning.  30 minutes elliptical, 30 minutes cycling (15 upright and 15 recumbent).  Then hit the treadmill for 5 miles in 44:59.  A good workout today.  19 miles this week without much trouble.

7:30 a.m. at the gym with Sharon.  30 minutes on the elliptical and then 30 minutes cycling (15 min. upright and 15 min. recumbent).  Then over to Tina's for a 5 mile run.  5.28 in 45:01.  42:24 at 5 miles.  Faster than I wanted to go.  She pushes me pretty good.  Glad I ran after the gym.  My back wasn't the best getting out of bed this morning, but after 1/2 hour on the elliptical was feeling pretty good.  No real issue during the run.

Gold's Gym at 5:00 a.m.  20 minutes on elliptical and 20 minutes on cycle (10 min. upright and 10 min. recumbent).  Last day of May.  You wouldn't know it with the snow we woke up to on the lawn yesterday morning!

Bagged going to the gym this morning.  5 miles easy running tonight at 6:15 p.m. in 47:08.  480 South and down the paved alley on 50 W. to 700 N. and back via coleman and high school track.  Tough coming back uphill into the wind for the last 2 miles.  Felt pretty good.  Last run before my spinal epidural injection on Friday.

Gym this morning at 5:00 a.m.  20 minutes elliptical, HR 2 low end of range.  Cycling for 20 minutes (10 min. upright and 10 min.  recumbent).  Weights on total gym tonight for 15 minutes at 7:45 p.m.  Getting injection in my back tomorrow at Intermountain in Murray.  No running for 7 days.

40 minutes at the gym this morning at 7:30 with Sharon.  20 minutes elliptical and 20 minutes cycling as usual.  Then 1+ mile run home.  Back hurting some the last 12 hours since I'm off the meds prior to my injection at noon today.  Short run, uphill was tolerable without them. Last run for at least a week.  I think the doc said I can still do the low impact cardio at the gym.

40 minutes at the gym at 9:30 this morning.  20 min. elliptical and 20 minutes on recumbent cycle.  Cut the resistance back a bit.  Still hurting a bit from the injections yesterday at the hospital.  Doc says no running for at least 7 days but other light low-impact should be okay.

1 mile walk with Sharon and Savannah this morning at 5:10 a.m.  60 minutes at Gold's Gym tonight with 30 min. elliptical, 10 min. upright cycling, 10 min. recumbent cycling, and 10 minutes on stair climber, 35 floors.

2 miles walking this morning at 5:10 a.m. with Sharon, Elaine, and Savannah.  40 minutes at the gym tonight at 6:15 p.m., 20 min. elliptical and 20 minutes cycling.  A good sweat.  

40 minutes walking this morning with Sharon, Elaine, and Savannah at 5:10 a.m.  Gold's Gym at 3:30 p.m. for 75 minute workout.  30 minutes elliptical, 10 min. upright cycle, 10 min. spin cycle, 10 min. recumbent cycle, and 15 minutes on stair climber for 75 floors.  A good workout today. 

Gym this morning and again tonight with 30 minutes on elliptical and 30 cycling.  Dripping pretty good when done.

40 minutes walking with Sharon, Elaine, and Savannah at 5:10 a.m.  Nice morning.  60 minutes at the gym tonight, 30 min. elliptical and 30 cycling (10 min. upright, 10 min. spin, and 10 min. recumbent).

6 mile trail run with Tina at 7:00 a.m. up the dark trail and along the canyon road above the gate and back down.  Nice to be back on the trail with the snow gone at that elevation.  The stream is so full!  Then headed to the gym with Sharon.  30 minutes cycling (15+15), then 30 elliptical in the cinema, and 20 minutes weights, upper body.  A great workout this morning, but I'm spent.

1 mile running with Elaine and Savannah this morning at 5:10 a.m.  5 miles in 48:06 at 6:45 p.m. out SR 36 up Skyline to above Grimm's gate and back direct.  Nice temperature out tonight.

Gold's Gym tonight at 6:30 p.m.  30 minutes cycling (10 min. recumbent, 10 min. upright, 10 min. spin), 30 minutes elliptical, and 2 mile TM progression run from 10:00 to 8:30 pace.  15 minutes of weights, upper body.

4 miles.  To top of Little Mountain via the Scout wig-wam and back.  6:00 p.m., quite warm. Last run until Ragnar.

Team Einsteins, Ragnar Wasatch Back Relay, leg no. 12 up into Snow Basin.  A tough, tough uphill run.  Last bit downhill, back bugging me some, but otherwise good.  Team started at 7:15.  A fun bunch of folks, mostly relatives and friends of Mike's.  Slow, but we had a great time and the weather held off for both days.  Sorry, Salt Lake Tribune, your weather forecast lost to the Deseret News who were totally opposite for Saturday's forecast.  Slept a few short hours at Morgan High School.  

Wasatch Back Relay, legs 24 and 36.  Running at the start of day from Rockport reservoir up gradually through Peoa and into Oakley.  Starting at 5:57 a.m. and finishing right at 7:00 a.m.  Grabbed some hotcakes at eggs at the exchange and drove to South Summit High School for a little shut-eye.  I slept in the hallway for about 3 hours.  Then headed to Heber for Gina to start her final leg, running down into Charleston.  Ryan absolutely killed the Ragnar Hill!  He's amazing, not sure how a smoker can do that, but he did great!  He ran 7 minute miles on his first leg, including picking up our huge foam pencils that flew off of the Einstein van.  He carried them for over a mile.  The kid spent time in Iraq, so it was just a military drill to him.  A great guy.

Final leg no. 36.  Leg was extended from 6.9 to 7.3 miles.  Running mostly on trails that I thought were going to be wonderfully paved cycling trails.  WRONG.  After a mile or so we were on this steep downhill in Park City running from one residential area to another one below down some jeep trail that was so steep you could barely run on it.  Later out in the middle of the sage brush running on dirt roads.  Good thing the rain held off, or this leg would have been a mud run.  Felt the very best on this final leg, especially on the downhill slide into Park City High School, meeting the Einsteins team on the track in their nerdy professor coats and eyeglasses and finishing and getting our huge medals and the badge of honor window stickers at the finish line.  Treated to free pizza at the end.  A great event and whole different dimension to running.  Lots of folks made comments and felt that we should win the best decorated van award, something I did absolutely nothing to help with.  Thanks so much to the team.

40 minutes walking this morning with Sharon, Elaine, and Savannah at 5:10 a.m.  60 minutes at the gym tonight at 6:30 p.m.  30 cycling and 30 elliptical.  Legs a bit sore from Ragnar.

2 miles walking at 5:10 a.m. with Sharon, Elaine, and our lab, Savannah.

5+ miles running at 6:15 p.m., easy recovery run.  Legs still a bit sore.  Back feeling okay.  Didn't push it.  Standard Skyline route to the gate, out via SR 36 and home via Loma Vista and Upland loops. 

1 mile running after 1 mile walking with Elaine and Savannah.  5:10 a.m.

4 mile trail run on the Dark Trail in Settlement Canyon at 5:00 p.m.  Easy and careful. 

40 minutes at the gym at 5:00 a.m.  20 minutes elliptical, 20 minutes cycling. 

5 miles at 5:30 p.m. on the Westland route in 47:00.  95 degrees.  Felt decent.

4 miles at 5:00 a.m.  Easy running up Skyline a mile and back home, then 1/2 mile down to the track and back after 4 laps.  Legs a bit tired from last night, but encouraged with four consecutive runs this week.

8 mile run at 7:30 a.m.  1:17:45, only about 9:43 pace.  A nice morning.  Some minor pain at first, but feeling better after 3 miles or so.  Then to the gym at 9:00.  30 min. elliptical and 30 minutes cycling (10 recumbent, 10 spin, 10 upright).  15 minutes of weights.  A pretty good workout this morning.  27 miles this week.

5:00 a.m. at the gym.  40 minutes.  20 minutes elliptical, 20 minutes cycling.

6:15 p.m. 5 miles in 47:39.  Into mouth of Middle Canyon and back via cemetery.  85+ degrees.   Back felt good tonight.

Gold's Gym at 5:00 a.m.  40 minutes.  20 min. elliptical, 20 min. cycling.

5 miles tonight at 6:15 p.m.  4 miles on the grass at TJHS and THS, easy running in minimalist shoes.  Felt good. 

40 minutes at the gym at 5:00 a.m. 20 min. elliptical and 20 minutes upright cycle.

5 mile run at 8:20 p.m. Wandering the streets through the cemetery up to East Elementary and back down to West Elementary and looping back home. Easy running, windy.

Gym at 5:00 a.m.  40 minutes with 20 minutes elliptical and 20 minutes cycling (10 upright +10 recumbent).

5 mile trail run at 5:45 p.m. on the Dark Trail in Settlement Canyon up above the gate and back.  Also back down to the dam and across to the spillway and back.   Easy running, nice and shaded along the trail.

 Second round of cortisone shots in my L4, L5, and S1 disks tomorrow at 10:30 a.m.  First round has helped quite a bit.  I had 3 good weeks running after one week off after the shots.  I hope the doctor will let me run sooner this time, since all is going fairly well.

Gold's Gym at 7:00 a.m.  30 minutes elliptical and 30 minutes cycling (20 min. upright + 10 min. recumbent).  15 minutes upper body weights, light 3 sets of 15 at 5 machines.

Hospital at 10:30 a.m. to 3:00 p.m. for cortisone injections.  A bit more painful this time than on June 3rd.  Not sure why.  Doc said I can start running again on Monday and don't have to wait a week this time, since I'm running fairly decently right now. 

Happy 4th of July.  5 mile easy run at 6:45 a.m.  Warm, but overcast.  Slow running but made 5 instead of 3.  Felt decent.  Opted not to run the local 5K race today.  We're headed to Tina's to watch the race, parade, and have breakfast.

Gold's Gym at 5:30 a.m.  40 minutes.  Felt sluggish today.  20 minutes on elliptical and 20 minutes on cycles.  Couldn't seem to get my HR up today even though I was maintaining same MPH/RPM and resistance levels as usual.  Legs just didn't want to go any harder.  Run later today hopefully, but my wife is going in for some surgery, so I'll have to see how things go.

5 miles in 46:45, or 9:21 average pace.  4:30 p.m.  Felt okay.  82 degrees.  Up Settlement Canyon to above Legion Park and back.  Warning signs posted for both rattle snakes and cougar sightings.  Nice!  Glad I wasn't on the Dark Trail today.  

Gym at 5:00 a.m.   40 minute workout.  20 minutes elliptical and 20 minutes cycling.

5 miles in 45:27, 9:05 average pace.  8:30 p.m. to mouth of Middle Canyon and back.  Pick ups to 7:30 pace parts of final mile.  Back was bothering me a bit early, but felt okay after half way. 

Gold's Gym at 5:30 to 7:00 a.m.  20 minutes elliptical, 20 minutes cycling (10 min. on upright and 10 on recumbent).  3 mile TM progression run, starting at 10:00 min. pace and finishing at 8:00 min. pace.  20 minutes light upper body weights.

 Registered for Deseret News 10K yesterday. 

4.3 mile run at 5:45 p.m. 80 degrees, overcast, and muggy.  Ran the paved alleys and back plus loop around the high school. 

40 minutes at Gold's Gym at 5:00 a.m.  20 minutes elliptical and 20 minutes cycling.

8 miles in 1:15:58.  Smelter Road up first hill and back home via Pinehurst.  Felt better after the first 4 miles.

Changed shirts and headed to the gym.  30 minutes elliptical.  30 minutes cycling, breaking it up with 10+ min. on upright, 10 min. on recumbent, and 10+ min. on spin cycle.  15 to 20 minutes of light weights. 

A 30 mile week with no real issues. 

Gold's Gym at 6:15 a.m.  20 minutes elliptical and 20 minutes cycling.  Then out for an easy 5+ mile run into Middle Canyon and back up along the canyon rim to Grimm's gate and back down to the gym.

5 mile trail run at 7:20 a.m. on the double track through the wig-wam, up behind Little Mountain and past the water tank up into Deer Hollow and back home.  Light rain coming back in the final mile felt very nice.  Easy running.

To the gym by 8:45 a.m. for 40 minutes.  20 minutes elliptical and 20 minutes cycling  (10 upright and 10 recumbent).   

5:15 a.m. spin class with Tina at Gold's Gym.  It kicked my butt pretty good for a full hour.

8:15 a.m. 4 mile uphill run from North Pointe Med Center, about 4,600 ft. to my house at 5,100 ft.  80 degrees already.  Slow and steady. 

At the gym; 30 min. elliptical, 15 min. recumbent cycle, 1 mile TM progression run from 10:00 min. to 8:00 min. pace.  Lt. weights upper body for 20 minutes.  Legs are still sore from that spin class yesterday.  I'm sore in places I've never been before.

5 mile trail run at 8:15 p.m.  Double track behind Little Mountain, past the water tank, and into upper Deer Hollow and back direct.  Easy running. 

Gym at 7:00 a.m.  20 minutes elliptical and 20 minutes cycling.  Then 5 mile run from gym to Angel's Grove in Middle Canyon and back.  47:15.  EZ running at about 8:00 a.m.

8 miles in 1:10:36. 5 @ tempo pace with Tina in 42:17 at 6:00 a.m.  Slow for her, but tempo effort for me.  Felt decent, but pretty slow for the final two miles after leaving her.  33 miles this week.

4:30 p.m. at the gym.  30 minutes elliptical and 30 minutes cycling (15 on recumbent).  20 minutes upper body light weights.   

5:00 a.m. at Gold's Gym for 40 minutes.  20 minutes elliptical and 20 minutes cycling.

5 mile hill run at 7:15 p.m.  Settlement Canyon up Left Hand Fork to Camp Wapiti by Bench trail head and back.  Pretty slow. 

Gym this morning for 40 minutes at 5:00 a.m.  20 min. elliptical and 20 min. cycling.

5 mile trail run at 5:15 p.m.  Quite warm.  Double track behind Little Mountain and by the Water Tank up into Deer Hollow and back direct. 

Gym routine at 5:00 a.m. for 40 minutes before work.  20 min. elliptical, 20 cycling.

5 mile run at 8:15 p.m. into Middle Canyon and back.  46:12.  Final mile at tempo effort.  Felt pretty good tonight.  Temperatures down a bit. 

5:00 a.m. 40 minute gym session.  Cancelled my gym month to month membership and went on 2 year contract with corporate rate at $17 per month.  20 minutes on elliptical and 20 minutes cycling.

5 mile run at 6:30 p.m.  Quite warm.  Double track trail behind Little Mountain to upper Deer Hollow back down to Skyline and home via Mountaineer Drive loop and 400 S. loop.  Forgot to wear my trail shoes.  I can't believe the difference with traction.  I also seem to stub my toe a lot on rocky trails in regular running shoes and have been known to trip and fall down fairly often wearing those.  Not a good thing for an old man.  I haven't fallen once in my trail shoes (knock on wood). 

A slow and sluggish 4 miler at 5:00 a.m. on Skyline Ave. and back via Upland loop, I think.  Didn't wake up until about mile 3.

An hour at the gym at 9:00 a.m. after an hour cleaning at the church.  20 min. ellipticlal, 20 min. cycling, and 20 min. light weight reps.

5 miles running into Middle Canyon and back t the gym.  EZ running. 

Deseret News 10K.  6:00 a.m.  49:18, about 7:55 overall pace.  Felt pretty good throughout. Held back first mile and tried to pick it up some through the end.  Splits: 8:06, 7:46, 8:04, 7:50, 7:53, 7:58.   Plenty left in the tank at the finish.  Michelle ran her first 10K and got in under an hour.  Pat ran 3:50 in the marathon.  His third sub 4 this year.  I was 13th place of 59 in AG, Tina was 1st place of 54 in hers, but she would have been 1st in the AG below as well.  Way to go!  Overcast skies.  Happy 24th of July!

40 minutes on bicycle this morning on the flatland at Stansbury Park.  Then to the gym with 30 minutes elliptical, 20 minute progression run on the TM, 10 minutes on the Stairmaster for 51 floors and 15 minutes of upper body lt. body weight reps.  Feeling pretty good.

5:00 a.m. at gym for 40 minutes.  20 min. elliptical and 20 min. on cycles,

5 easy miles in 47:18 at 6:15 p.m.  Through town to mouth of Middle Canyon and back direct.  Feeling okay. 

Gym at 6:45 a.m. for 40 minutes.  20 min. on elliptical and 20 min. cycling.

9:00 a.m. appointment with the spine doctor.  All clear for trying to pick up my mileage beyond 30.  Recommends a 3rd injection in 3 months if it worsens.  Right now it's been pretty tolerable.

6:00 p.m. 6 mile run easy into Middle Canyon to water storage tank below Angel's Grove and back. 

4 mile run at 5:00 a.m.  Pretty easy up Skyline to end of asphalt and home.  Back not feeling the best this morning even after stretching routine.  Too much lifting moving some furniture last night.

Gym at 5:00 a.m. on a Saturday?  Are you kidding me?  Lot's to do today.  40 minutes of elliptical.  

8 mile run at 7:30 p.m.  Muggy but overcast.  Smelter Road hill and back via Droubay, Vine, Highland, and 200 W.  Felt pretty good especially the last 2 to 3 miles.  Didn't push it too much until then.  A good week. 

5:00 a.m. at the gym for 40 minutes of elliptical.  Avoiding the cycles until my sore tailbone starts feeling better.

6:15 p.m. 5 mile run.  A tad cooler, but high humidity for Utah.  Through town up into Middle Canyon a bit and then back home. 

5:00 a.m. at the gym for 40 minutes.  20 minutes elliptical and 20 minutes cycling (10 upright + 10 recumbent).

5:30 p.m. 5 mile run.  Hills in Settlement Canyon.  Worked on form and cadence a bit.  I've always been an over-strider.  Still only hitting 176 strides per minute even when concentrating on it.  Usually slower rate than that is my norm.  Got home just before the thunder storm.  Raining pretty good right now here in Tooele. 

5:00 a.m. at the gym.  20 minutes on elliptical and 20 minutes cycling.

Got home an hour early from a seminar so took a nice nap for an hour.   

8:00 p.m.  6 mile run mostly easy.  West side allies and west loop past USU campus to C&G Construction, past the Community Learning Center and home vis THS and 200 W.  A nice evening run.

5:00 a.m. at the gym for 40 minutes.  20 min. elliptical and 20 minutes cycling.

7:00 p.m. 5 mile trail run to top of Little Mountain and over to the water tank and back down to Skyline.  Home via 400 S.  EZ running.  Feeling okay.

5:00 a.m. 4 mile run up Skyline to end of asphalt and back.

7:30 a.m. 8 mile run to Middle Canyon, up above the gas line to first campground and back direct.  Pretty steep in places and pretty slow today.  Nice and cool in the canyon.  33 miles this week.

10:00 a.m. at the gym.  30 minutes elliptical and 30 minutes cycling (15 upright and 15 recumbent).  15-20  minutes weights.   Lt. upper body 3x15 on 6 machines.  Felt good today. 

5:00 a.m.  40 min. at gym on elliptical and cycles.

P.M.  Did not run, not feeling well. 

SICK.  Went to the doc.  Drew some blood, took some tests.

Still Sick.

SICK.

SICK.

Still sick, but doing somewhat better.

Made it to work today for about 5 hours.  Doing a lot better.

Feeling about at 80%.  Start back at the gym tomorrow morning and maybe a run tomorrow afternoon.

5:00 a.m. at the gym for 40 minutes.  20 minutes elliptical and 20 minutes upright cycle.

6:15 p.m. 5 mile run to mouth of Middle Canyon and back.  Back cramping in both calf muscles the last half coming back.  Probably dehydration.  Didn't drink much today.  Could also be a result of the antibiotic I was on until yesterday.  Susceptibility to tendon problems is one of the warnings, although they say typically the achilles tendon.  I'm really sore in both calf muscles, so I'm icing and stretching and using some moist heat, so hopefully it will help.  Otherwise, more rest whether I like it or not.  Otherwise feeling better from last week's illness.  I've never missed 4 consecutive days of work in my life. 

Resting today.  Calves still hurting.

Resting.  Calves still sore.

Gym at 7:00 a.m.  40 minutes on elliptical.  15 min. upright cycle and 15 minutes recumbent. 20 min. upper body 3x15 on various machines.  Getting my strength back finally.

40 minutes at the gym.  20 minutes elliptical and 20 minutes cycling.

5:00 a.m at Gold's Gym for 40 minutes.  20 min. elliptical and 20 min. cycling (1/2 on upright and 1/2 on recumbent).

6:15 p.m. Ran to the gym and back.  1+ miles each way. Calf muscles doing better.  50 minutes at gym, 20 min. elliptical, 15 min. upright cycle, and 15 min. upper body light weights.  3 x15 x 5 machines. 

Feeling stronger although my back didn't feel the best running, even with all the rest.  Need to be more diligent with my stretching. 

5:00 a.m. at the gym for 40 minutes.  20 min. elliptical and 20 min. upright cycle.

7:30 p.m. 4 TM miles.  Progression run 10:00 to 8:20 pace.  Calves okay, hamstrings tight.  Otherwise a good workout. 

5:00 a.m.  40 minutes at the gym  20 min. elliptical and 20 min. upright cycle.

8:00 p.m.  4 miles. Slow and a bit sluggish.  Through the creek bottom past the Scout Wig-wam.  Back to the high school via the alley and back home via the track.  Nice warm evening.  Feel like I'm in Arizona.  One more day of near 100 and then it's supposed to cool down going into next week. 

5:00 a.m.  4 mile run on Skyline Ave. and back direct.  Pretty slow and easy, which is getting to be the norm.

7:30 a.m. at the gym, 20 minutes on the elliptical and then headed outside for a 6 mile run up into Middle Canyon and back down to Smelter Rd., up 1/2 mile and back to the gym via 500 N.  Pretty slow today.  Back hurting some.

Back at the gym 20 minutes on upright cycle, 2 TM miles progression run, 20 minutes upper body weights.  Light weight reps 3x15, 5 machines.  8 miles running today, 22 for the week. 

5:00 a.m.  40 minutes at the gym.  20 minutes elliptical and 20 minutes upright cycle.

8:00 p.m.  5 mile run.  To SR36 via 900 S. up to base of the dam and back down to the grass loop at the high school and the junior high.  One lap around the track and home.  Felt decent tonight, but pretty slow running. 

Took my birthday off from work today for a "me" day.  56 years old.  Have been running for 29 of those.

8:15 a.m.  60 minutes cycling in the flatlands of Erda and Stansbury Park.

10:00 a.m. 20 minutes of upper body weights.  Light reps 3 x15 x 6 machines.

4:00 p.m. 5 miles trail running in the canyons.  White Pine double track, left hand fork trail in Settlement Canyon starting at Camp Wapiti and most of the Dark Trail.  Only one fall. 

5:00 a.m. at the gym.  40 minutes.  20 minutes elliptical and 20 minutes upright cycle.

6:15 p.m.  5 mile run.  48:30.  Warm and windy.  Alleyway to 650 N. and back via USU extension and home through West Elementary.  Felt pretty good. 

6:15 p.m  5 mile run up Settlement Canyon 1/2 mile past Legion Park and back home.  Pretty slow and aching a bit tonight.  Back and knees.  No running tomorrow.

5:00 a.m.  30 minutes at Gold's Gym with Sharon.  15 min. elliptical and 15 min. recumbent cycling.  

8 miles in City Creek Canyon in SLC.  Stayed at the Grand America for our anniversary.  Ran from the hotel to 4 mile turn around in the canyon.  Not all that fast even coming down but it was an enjoyable run.  A bit brisk early on, but felt nice.  Saw Ray ripping it up coming down while I was on my way up.  Looks like his stress fracture has healed.

5 mile run with Tina on the Dark Trail in Settlement Canyon and to about 1/2 mi. above the gate at 8:00 a.m.  Ran a bit faster with her today, but not by much.  48:55.  Quite a few hikers today, 2 mountain bikers, and 1 other runner.

30 minutes at the gym after the run.  20 minutes cycling, 10 minutes elliptical. 

Gym at 5:00 a.m. for 40 minutes.  20 minutes elliptical and 20 minutes upright cycle.

4 mile run at 6:15 p.m.  36:56.  Route through cemetery towards Middle Canyon and back home same way.  Pick up last mile or so. 

5:00 a.m.  My standard 40 minutes at the gym.  20 minutes elliptical and 20 minutes upright cycling.

6:00 p.m.  5 mile run on the Skyline-Upland loop to the gate and back.  Pretty easy. 

5:00 a.m. and 40 minutes at the gym.  20 minutes elliptical and 20 minutes upright cycling.

6:00 p.m. 4 mile run, 38:26.  Up to SR 36 back thru the alley to the high school with large loop on the grass around the high school and the junior high.  Home via the track and West Elementary.  A lot of Little League football practice going on.  I think I saw Pat coaching his team. Way to go, Pat! 

5:00 a.m. run for 4 miles along Skyline and back.  Liz and Roland out this morning with J.Dog.  Easy running, felt pretty good.  Nice temperature.

7:30 a.m. 10 mile run in 1:23:18 with Tina from Tooele to Stansbury Park via Overlake Golf Course and through the west side of Erda.  An encouraging run.  Splits: 8:14, 7:50, 8:03, 7:59, 7:41, 8:00, 8:28, 8:50, 9:12, 8:52.  Fizzled a bit towards the end with some uphill.  Best longer run I've had since before Moab and my disastrous DNF at Boston.  My back felt good throughout.

9:00 a.m. at the gym for 20 minutes of light upper body reps.  3 x 15 on 5 machines followed by 20 minutes upright cycling. 

Heading to Chicago all next week.  Planning on enjoying some runs along the Lake Shore path.  The weather is supposed to be a bit cooler. 

5:10 a.m. Gold's Gym with Sharon for 40 minutes.  20 min. elliptical and 20 min. upright cycling.

6:00 p.m.  Chicago.  5 mile run from hotel to loop around Soldier Field, Aquarium, and Planetarium then north along the Lakefront Path to the Marina by Navy Pier and back to the hotel.  Pretty easy running in 45:55, 9:11 average pace. 

Also about 3 miles walking up Michigan Avenue to Giordano's Pizza and back. 

Chicago.  6:00 p.m. run from hotel to Lakefront Path and north to just beyond Navy Pier and back direct.  Tempo effort last couple of miles or so.  43:33, 8:43 pace.

Also about 3 miles waking up and back on Michigan Ave. 

Chicago.  4.3 miles at 3:00 p.m. in light rain.  Outbound through Grant Park up to the Navy Pier River Walk path and then back via the Lakefront Path.  EZ running.  

A lot of walking today.  Walked from the McCormick Convention Center past Soldier Field and the Museum to the hotel for about 2 miles in the light rain.  2 more miles up and back to the Chicago Architecture Foundation.  About 2 more miles on an architectural walking tour inside the south end of the loop at 5:30 p.m.  And probably 2 more miles up to the Magnificent Mile for dinner.  I was beat so I took the bus back. 

Chicago.  4 miles at 6:00 p.m. Lake shore path along the marina to the Chicago River and back via the upper Lakefront pathway.  36:18, 9:05 average pace.

Walked about 2 miles to dinner and back.  Hard Rock Cafe, Chicago. 

Chicago.  4 miles at 6:30 a.m.  Slow and easy up Michigan Ave. to Millennial Park.  Around Frank Gehry's Pavilion and across the bridge through the park up to the north point residential towers by the Chicago River.  Back to hotel along the upper Lakefront pathway.  A bit chilly, but felt good in long sleeves an shorts running along the lake.  Headed home this afternoon.

10 mile run in 1:27:12 at 8:00 a.m. with Tina through town and up the Smelter Road hills and back the same way.  Pushed 4 of the last 5 at tempo pace.  Felt pretty good but I'm sure Tina wanted to be going a lot faster than our 8:43 average overall pace.  For an out and back course I felt pretty good about it since it was only 4 minutes slower than last week which was generally downhill for 8 of the 10 miles.  32 miles for the week.  The Saucony Pro Grid feel like they should be a good shoe.  I'm feeling some slight achilles strain after my runs, but I was feeling that for a couple of days before running in these shoes, so I'm sure they're not the problem.

5 miles easy at 5:00 a.m.  Standard Skyline route with Loma Vista and Upland loops.

5:00 a.m. at the gym with Sharon for 40 minutes.  20 minutes elliptical and 20 minutes upright cycling.

6:00 p.m  4 mile run, tempo pace for 2.  35:52, 8:58 average pace.  Westland loop backwards.  Well, not backwards.  I can't run well that way.  Better put, opposite direction.

5:00 a.m.  40 minutes at the gym with Sharon.  20 minutes elliptical and 20 minutes upright cycling.

6:00 p.m.  5 mile trail run behind Little Mountain to above Deer Hollow.  Pretty slow and easy, but a nice early evening run.  Fall is in the air a bit. 

5:00 a.m. 40 minutes at Gold's gym with Sharon before work.  20 minutes elliptical and 20 minutes upright cycling.

5 miles at 6:00 p.m. along the Jordan River Parkway from Willow Park in West Lehi and south under Pioneer Crossing and into Saratoga Springs and back.  Nice run along the river. Not many out today.  Great temperature.

5:00 a.m. 4 mile run past the cemetery and to the end of the asphalt on Skyline and back direct.

12 miles at 7:30 a.m. starting with 8.5 miles with Tina at tempo effort for the most part, last 3.5 I struggled to finish.  But the good thing.... this was my longest run since stepping off at Boston and with no back issues!  Very encouraging.  35 miles this week.

Afterwards went to the gym and did 20 minutes on the upright cycle and 20 minutes on the weights with  3 x 15 x 6 machines.  It's been 2 weeks since lifting so I feel like I'm starting over. 

5:00 a.m. 20/20 elliptical/cycling workout  at the gym.

6:00 p.m  5 mile run to mouth of Middle Canyon and back via cemetery in 46:35.  Still feeling like summer out there.

5:00 a.m. 20/20 workout, elliptical and upright cycling at Gold's Gym.

6:00 p.m.  5 miles easy in 47:46.   Skyline to the gate and back via Loma Vista and Upland loops.  Gravel stretch to gate with Mark M. Neither of us doing SGM this year.  As Hawk once said, "there's always next year!"  Maybe I'll sit and watch my SGM video tapes from 1984 thru 1988 before we go down on Friday to watch friends do the race.  Liz will be doing number 13, consecutive since running her first one with me in 1999.  I'm into St. George Marathon nostalgia tonight, ain't I?

5:00 a.m. 20/20 gym workout, elliptical and cycling.

5:30 p.m. 4 mile trail run behind Little Mountain and back via Skyline and the cemetery.  Pretty slow and easy in 80 degree "fall" weather. 

Went to the gym at 5:00 a.m. Nobody was there to open it.  I think somebody must have slept in or whoever was covering for her forgot.  I finally headed home at 5:15.  Think I'll go to the gym tonight since I'll be doing my 10 mile run tomorrow morning before heading to St. George, just to "watch" the marathon this year.  It may be painful in a whole other way.  A few friends and acquaintances running it.  Hope to be back to it next year.  My recovery has gone fairly well without any real back concerns yet.  Have hit consecutive 30+ weeks, but nothing more than last Saturday's 12 miler.  I need to make sure I don't do anything stupid.

10 miles at 8:15 a.m.  solo.  1:35:55 easy running up the Smelter Rd. hills via the golf course going out and through town coming home.

Gold's Gym at 10:00 a.m.  30 minutes upright cycling and 20+ minutes on upper body light weights.  3 x 15 x 6 machines. 

7:00 a.m.St. George Mayor's Walk with Sharon.  2 miles in 36 minutes.  Then we walked back.

8:45 a.m. 6 mile run easy on the Virgin River Trail along the river starting at the trail head near the Convention Center.  57:34.  30 mile week.

5:00 a..m at gym for 40 minutes.  20/20 elliptical and upright cycling.

6:20 p.m.  5 mile run to mouth of Middle Canyon and back via Skyline.  A bit sluggish with a bit of a start of a chest cold.  Light rain along with some thunder and lightning.  

5:00 a.m.  40 minutes at gym with Sharon.  20 minutes elliptical, 20 minutes upright cycling.

6:00 p.m.  5 miles in 47:17.  Easy running along Skyline to the gate and back.  A few short surges to tempo pace coming back.  Wheezing a bit in my breathing.  Just a bit of congestion.

5:00 a.m. 40 minutes at the gym for 20/20 elliptical/upright cycling.

6:10 p.m. 5 TM miles at the gym.  Wimped in the rain and wind.  Progression run from 10:00 to about 8:20 pace.  Still wheezing a bit. 

5:00 a.m. 40 minutes at the gym with Sharon.  20/20 elliptical/upright cycling.

6:40 p.m.  4 TM miles at the gym.  Mostly very easy.   Pick ups the last 1.5 miles. 

5:00 a.m.  3 easy TM miles at the gym.  The gym was dead this morning except for the spin class, which was packed.

7:45 a.m.  Gold's Gym 3 x 15 x 6 machines, light weights, upper body.

11:30 a.m.  8 mile tempo run w/ Tina in 1:09:48.  8:43 average pace.  Planned on 10 or maybe 12, but my cough is getting worse.  Sore hip not much of a problem.  30 mile week. 

5:00 a.m. 40 minutes at gym.  20/20 elliptical/cycling workout.

6:00 p.m. 5 mile run in 47:30.  Overcast and cool.  Light rain last mile.  Cemetery and 7th St. loop, past THS and Coleman loop coming back uphill. 

5:00 a.m. 40 minutes at gym with Sharon.  20/20 elliptical/cycling workout.

6:00 p.m.  5 mile run.  45:53.  Flat on SR36 to the new jail and back direct.  Surges for some of the last mile. 

5:00 a.m.  Gym for 40 minutes with Tina.  20/20 elliptical/cycling.

5:30 a.m.  4 mile run in Settlement Canyon to Legion Park and back.  Some girl took my picture and then stopped to ask me some questions for an article in the paper about the use of the canyon.  

7:15 p.m.  Gym for 20 minutes after Planning Commission meeting, which was the shortest meeting on record (6 minutes).  Light upper body weights 3 x 15 x 6 machines.