Age is just a number.

Easy 10 miles. 7:30-8/min pace.  Half at the gym and half on the roads going to the gym and back home.  I was awake by 4:30 am but didn't really relish running in the dark for some silly reason so I waited until light. Glad I did.  I love sunshine.. Especially this time of year!

AM-Easy morning wake up run.  30 minutes at 7-8/min pace on the treadmill.  

PM-6 miles with 3 miles of AT hill surges at 85-90% mhr.  Sandy east bench area.

AM-Easy-medium 12 miles 6 on the road and 6 on the treadmill at 6:30-6/min pace.  Jog easy tomorrow. The air is sickening out here and it actually made dizzy at one point. Bleh..

Frosted mini wheats, spicy chili (with jalapenos:) and lemonade for my recovery meal. Talk about a potential barn burner there. And yes, I can probably out eat you under the table also:)

PM-Easy 5 miles at 8-8:30 pace or so.  7th east.  Snack-Chicken breast/cereal bar.

Dinner-Cajun beans and rice/sausage  and peppers /carrots. cc-cookies later:)

AM-Easy 5 miles at 7:30-8/min pace to work.

PM-Easy 5 miles/7:32/avg. treadmill.

B-Bean/cheese burrito.  L-Burger/L fries. Snack-peanut roll&banana. D- Spinach tortellini/pro-biotic sour cream with fresh oranges.  Rocky road ice cream for dessert:) Not the best diet but hey I'm doing well right now just getting the calories in. Something I neglected way too much in the past. Some days I would eat maybe once a day. Not healthy at all for an endurance athlete..

AM-Progressive run with a gradual increase every minute in pace at .5 incline. 6:30-5:27/mile progression.  Eventually I want to get to the point where I'm used to the incline adjustment and don't even really notice. Well.. at least not as much:) My experience has told me 1.5-2% incline equals flat road pace. Depending on the treadmill and it's deck of course. Anyway, it was a great workout and hopefully will add to my base training well. 

On a side note I guess according to right wing radio propaganda I am now considered a "Paulbot".  All because I believe in a more literal translation of the constitution and no longer want any more of the status quo back in Washington. 

PM-Easy 6 miles on 7th east. 7:30-8/min pace.

B-Cereal/oranges.  Sn- 3 Peanut butter cookies (large) Yum..  L-Cheese/bread.  D-Crockpot Chicken and Rice with Cream/mushroom soup. carrots. Snack-3 more cookies and fruit with milk.

A solid 7 miles with 3 miles at 5:40-5:33. TM.  First 4 at 7-6:40/mile.  Felt ok actually.

B-Pancakes/eggs./milk.  L-2 Large Bean and cheese burritos. D-5 slices Pizza. Fruit medley. 3 brownies.  I gotta clean this diet up somehow.. However the protein and calorie intake is good I guess all things considered.

Easy-medium 10 miles with 3 miles at 6:45-6:50 and 3 at 6:15-6:30/mi.  2.5 easy warm up and 2.5 cool down at 8-9/min pace. 

Was up all night listening to old time radio programming on KSL while working on my current project; a 1935/36? Philco 620b radio. Not sure of the exact production run on this particular radio.  I picked this one up from a couple in Draper who's relative had recently passed and during my 2 month break I was working on an old 1930 General Electric console that was really a fun one to restore.  A really exceptional set in it's quality and sensitivity as I was able to pickup stations as far as Seattle and Omaha!  I think I'll post some pictures of them here sometime if anyone cares too see them.  Need to find that digital camera first though..  

Here it is.. I left the finish original other than several coats of Howard's with fine steel wool and chamois with lemon oil to bring out the grain. I like to preserve the original patina when I am able to:) Otherwise it has been restored electrically to function the way it used to in it's day.  This is a favorite one of mine.  This is what I do to keep me from getting too serious and burned out from competitive running..

AM-Easy 5 miles on 7th and 13th. 7-8/min pace.  No time for more this morning.

PM-10 miles with 32:07 for 5 miles at 1% incline. 10.0 mph at 146-150 bpm. About 85% mhr at 150 bpm. Then 5 miles on the road total at 7-8/min pace.

B-Raisin bran/cheese.   L-Burrito/orange.  Snack-Chocolate pudding after second run.  D-Cornbread/chili./peas on the side.

6 miles easy at 8/min pace.  7th east.

B-Toast/cereal.  L-2 large burritos/oranges. D-4 Pancakes with 4 pcs maple bacon and 2 eggs. yum:)   Very full after that one.

AM-Easy 4 miles with 2 at 7-8/min pace and the last 2 at 6:40/mile.  Cold.

PM-Easy 9.5 miles at 7-8/min pace or so with Adam (aka Acorn on the blog.) Didn't have a marked course with a reference point so we just did a quasi loop and got close to 10 miles according to Garmin. Gotta get me one of those toys eventually..  I had a really good time chatting and just running the miles. Man, I almost forgot what it was like to do that it's been so long.. Really makes the time fly by. Thanks Adam!  Ft Union loop via 10200 south and 7th-13th east.  Watch out for him at the races this year as he looked really good. I think if he can get above 60 mpw a week he could definitely be right up there in the local events.

B-Oatmeal/sourdough toast/milk.  L-2slbread/cheddar/fruit cocktail. D-Orange chicken with rice and peas.  snack-1 whole package of fudge cookies. Oops..

Easy 5 mile jog at 7:30-8/min pace.  7th east.

AM-Easy-Medium effort 17 miles on 7th and 13th east into Draper and about a mile up the trail. Stopped at the gym after mile 10 and put in 5 more at a solid 6/min pace at 1% incline and then cooled down on the way home for 2 miles.  Solid workout today if not spectacular.

PM-Easy 6 mile jog on 7th out and back at 8 min/mile pace. Threw some pickups in the middle to turn the legs over again. 

By the way this it may be a while before I'm online again as Comcast in it's profit hungry wisdom has decided to raise my rate for internet via rolling me off their "intro" offer. Funny thing is that over the course of time I've had several offers however my rate kept going up and up somehow until  hmm.. kinda tired of this shell game. 

Long run of 16 miles with the J Krong crew this morning. Great run, great course, but no gas in the tank this morning. I expected that though as this was done on a whim at the last minute. I was  just going to go to the gym today to do a few easy boring recovery miles on the treadmill but changed my mind.  Not the smartest idea but I think I'll be ok..  Hard day plus no breakfast plus not being in shape combined with high mileage coming off a two month break equals one tough long run today.  But it was worth it though:)  And by the way thanks Adam for staying with me on the rest of the run your a true friend and always have been.  Also whoever gave me the gu pack as I can't remember your name, thanks for that and it definitely helped me out.

Hopefully I'll get into better shape somewhere down the road however it's going to take some time so I just have to be patient for now and keep working.

AM-Easy 3 miles recovery at 8-9/min pace the long way to Starbucks for coffee/snack. Jogged to the gym.

PM-Easy 8 miles at the gym at 8.0-8.5 mph with no incline. Jumped off and and jogged home for 2 miles at 7:30-8/min pace. Stretches this afternoon especially in the calves.

B/snack-Bagel.   L-2 Tuna fish on potato bread sandwiches. (Read somewhere a while back that fish with high Omega 3s help to reduce inflammation.) Plus I really like tuna also especially in sushi.  D-Roast beef/stuffing/green beans. S-Orange. S- Big bowl of vanilla ice cream. Sometimes just plain vanilla hits the spot better than anything..

AM-Did the old 2x2.5 mile at AT pace/ 5:30-5:45/mile on the treadmill. Easy 3 miles at 7/min pace and 2 at 6:20/mile to get into a groove. 2 miles easy at 6:40-7/min pace then the tempo.12 miles total today. Nice workout though.

  Had to stay home and use the gym treadmill today because the school district has yet two more holidays this week! Sheesh... Man these kids get a lot of holidays, more than I did as a kid!   However we don't have any body to watch the boys. The plus side is that the boys and I get to go play today:)

PM-Easy-Medium aerobic run for 8 miles. Took off the watch tonight and just ran how I felt. I feel pretty good today after a nap. Amazing what a few zzs can do.. I think if I break up the rest of the week into alternating days of easy double 6 mile runs and then a longer run on Saturday that should work out pretty well hopefully.

B-Oatmeal/ whole grain toast.  L-Leftover Roast beef and stuffing/carrots.  D-Blueberry pancakes and eggs with whipped cream/syrup.  Need more veg in the diet. Work on that..

AM-Easy 6.5 miles on 7th east.  No watch.

PM-Easy-medium 6 miles on the mill with a pickup in pace at mile 4 of the run.  6:15-6:30/mile.  Easy miles at 7-8/min pace. Feeling much better this evening by the way.  Some guy next to me asked me why don't I hydrate during the run. I replied; it's only 6 miles. I do hydrate before and  I usually only hydrate after 10... He didn't really seem interested in talking after that so perhaps he was just being smug. I don't know and whatever I guess.. But the more I thought about it I came to the conclusion that even so it probably would be a good idea to hydrate even during short runs I suppose.  Just never thought it was really that necessary.  Does any one else do this on a regular basis?

B-A bag of Friday's potato skins. Not good..  L-Very busy so I skipped. Double bad..

AM-Easy 6 miles at 7-8 min pace.  Last 2 at 6:40-50 pace.  Warmer this morning but I can definitely tell a storm is coming.

PM-Too much around the house to do today along with other errands. Besides my  mileage level is getting a little too high for right now and I don't want to be burnt toast before spring like last year.

B-None. Not good at all.  L-soup/tortellini./salad.  D-Blueberry pancakes with 3 eggs. s-bag of fudge cookies again..

AM-Easy 5 miles at 7:30-8/min pace. Where is the snow?

PM-MP-2x4 miles progressive in pace./ at 6:30-6:00/mile with 1% incline. Then a 1 mile jog rest in between sets at 7:30/mile for a total of 10 miles.  No cool down because I was running late this evening in getting home.  Felt ok but not all that snappy though.  That is to be expected though with the mileage level now..

B-cereal bar  L-2 shredded beef and bean burritos/peppers.  D-Mongolian beef with rice and broccoli.  s-dark chocolate.

AM-6 miles. No watch just very easy.

PM-6 miles easy-medium. 38:39 total time.

B-Cereal bar.  L-Beef steak/broccoli/potaoes at Wingers.  D-Leftover Mongolian beef/vegetables/rice.  Snack-Vanilla ice cream.

AM-Treadmill late this morning. Was going to go outside but it started pouring and I thought man I want to actually enjoy my run today so off to the gym.  13 miles at 7-8/min pace with a progressive run at .5-1% incline at 6-5:27/mile. Felt pretty dang good afterward too.  Slowly but surely my fitness will come back.

PM-Easy 6 mile jog/run.  Left the watch at home this time.  Nice and slushy outside too.

B- Oatmeal/juice/fruit cocktail.  L-2 Tuna fish sandwiches on ezekiel bread/carrot sticks.  D-3 bowls of pork and sweet potato stew/cornbread.  S-Bowl of ice cream.

AM-6 miles very easy and left the watch at home to make sure of it. Oh wow I'm so out of shape..    Lots of ice and especially on the side streets out there otherwise a beautiful morning.

Weight is moving up a little finally as I'm over 140 lbs now and feel much healthier.  First time in quite a while which is good:)

PM-6 miles easy again. Rio loop. No time taken.

Day off. No time to run tonight besides I'm exhausted..

Easy 4 miles at 7-8/min pace. I am very busy with a new career change along with family responsibilities and this makes for very little time for running lately.  It is a welcome and exciting time however:)  I feel really blessed.

AM-6 miles at 7-8 min pace before work.

PM-Easy 4 miles at the gym. 6:30-8/min pace.

Went to the gym tonight for a 6 mile progression run with 3 miles all out at 11.0 mph. 

Off. Busy. 

AM-2X2 miles with 1 min rest.  1 mile at 5:45 with 2nd mile progressing to 5:20 pace in each set. 1 mile cool down jog.  10 miles total.

PM-Easy 8 miles. No watch.

AM- Long run of 14 miles with 4 miles at MP effort at the end.

PM-Medium intensity run of 6 miles on the TM at 6:30-6:00/mile pace.

Just 5 miles today on the tready again. 31:26 total time.

Easy-medium 6 miles.  40:54.