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.

Medium 6 miles.  38:26.

Easy-medium 6 miles.  39:41.

Easy 6 miles.  43:11.  Very busy and very tired after a long week, mainly mentally but also physically, just seems like there are never enough hours in the day.  Sometimes I wonder if I should bother with this hobby especially since so many other things are pulling at me to get done now.  I'm in a bad morning mood right now so that doesn't help also.  

Hopefully since I slept in a bit this morning my long run today will go better.  With the assistance of Starbucks coffee..

AM-I almost forgot I had a friend of mine coming over this morning to help me install an attic door so I cut the run short and gave it some intensity to kind of make up for it.  10 miles total on the treadmill in 57:26.  

PM-Easy 6 miles. No watch.

AM-Feeling a bit sluggish this morning but once things got warmed up things felt ok.  14 miles total with 6 at 7-8/min/mi and 6 at 6:30-45/mile.  Picked up the pace on the last 2 miles at 6:20, 6:10 pace. 

PM-Easy 6 miles. No watch again just going real easy this afternoon.

Easy 6 miles.  7ish pace.

Easy 6 miles around 6:40-7/min pace.  TM.

Easy- medium 10 miles on the road with some short pickups in the middle.  No time.

Medium-high aerobic 6 miles at 6-6:30/mile.  TM.

No run. Took it off.

AM-Progressive 10 miler with the last 4 miles at 5:22-5:36.  TM.

PM-10 miles with 30 minutes at 75-80?% mhr.  Go for 70-75 miles next week.

Easy 10 miles at 7 min pace.

Easy-medium 7 miles at 6-7/min pace.

AT run of 5 miles continuous with no rest interval.  2 miles easy  at 7-8/min pace.  Effort based run mainly on hills.

Medium 7 miles with 4 miles at sub 6/min pace.

Easy 7 miles at 6:40-7:30 pace on the mill.

Easy 4 miles at 7-8/min pace.  TM.

Just 5 miles today at 7/min pace. Would have ran more but I had things to do around the house while later taking the boys to Nickelcade. Forgot how much I liked video games as a kid:)

Got some Saucony gear from a friend of mine today. Thank you Jeremiah!  Going for a test drive with it on Sunday.

AT run with 6 miles in 33:29. TM.  4 easy miles at 7-7:30/mile.  Tested out my Triumph 9s today and I have to say I am a convert to Saucony now. The shoe although a bit heavier than what I am used to, is definitely one of the most comfortable rides I have ever worn. I think for my next shoe the Kinvaras will definitely be on my shopping list next time.

Definitely all about quality now.  6 miles total.  38:03.

AT run with 4 miles in 22:08 Tm. 6 miles total.  36:18 total time.

Medium 6 miles in 39:46. 7th.

6 miles 35:11 total time.  

9 miles with 4 to the gym and back. 1:01:45 total time.  

5 miles today only.  31:47 total time.  Just not enough hours in the day while also needing whats left of the weekend in order to recover from a sleep deprived week.  Example: It took us a little over 4 hours just to go to the grocery store and do a couple of errands today.   Dang..:( 

Took Sunday off.  

Easy-medium 10 miles. 1:08:39

Easy 10 miles. 1:11:15

Easy-medium 10 miles. TM.  1:06:47

Progressive 10 miler. 1:02:03 TM.  It's my birthday today and the odometer turns to 41. This morning I look back at 2007 race performances and wonder; how did I ever do that?

I know how..  God's blessing:) 

Easy 10 miles. No watch.  7th east and bench area.  Fantastic run though as the miles felt really smooth today for some reason.

I believe people reach a turning point in their lives and some more than once. Such is the human experience but in the end it's all up to us how we react to what life throws at us isn't it?   Forever strong..  I think I found my mojo again:) 

AM-6 miles this morning.  Just easy jogging this morning, stopped for a bagel and cream cheese after the stomach calmed down.  Note to self; never eat an entire medium bag of Tapatio Doritos in one sitting.  Duh..   It was late at night and I had severe munchies.  

PM-4 miles at lunch. 7-8/min pace.  7th east out and back.  Still a bit sore in the hamstring area.

AM-Just an easy 5 miles to start the day. Stretching in the back and calf, hams especially. 7th east out and back. 

PM-Another easy fiver on the neighborhood loop.

AM-7 miles at 75-80% mhr. Up the usual route but as a loop instead.  7th and 13th east. This was what Rob Murphy would call a "mental health" run.  The stress of of working and raising a family can be overwhelming at times..

PM-4 miles 75-80% mhr. 7th east out and back. 

AM- Somewhat easy 4 miles.  Freakin wind made it feel as if I were running in mud.  Count it as a lame form of hill or resistance training I guess.

AM-10 miles on 13th east with 5 miles on the treadmill.

Later went to the Festival of Colors with the family which is a yearly holiday festival of the local Hare Krishna group. And wow! The crowd must have numbered in the thousands as late afternoon approached.  Kind of cool to get out and let your hair down.. Munched on Indian cuisine next to a herd of Llama while enjoying the music and sights of the temple area. Later on I retired my old University of Oregon T-shirt with a barrage of purple and yellow which I think was a very fitting end to an old favorite shirt:)   

PM-5 miles easy jog.  

Taking Sunday off.

AM-Easy 12 miles with some rolling hills in the Draper section of 7th and 13th east. A little damp this morning also.  For a while I was beginning to think maybe summer was going to be early this year. Yeah right..

PM-Easy 4 miles on the treadmill before lunch. 

AM-Easy 5 miles on 7th out and back.

PM-Easy-medium 5 miles up 8600 and back. 

AM-Easy 6 miles up towards Altaview out and back at 5:30 this morning.  Really pleasant out this morning with only a nice breeze coming back. 

PM-Medium-Hard pace for 10 miles up 9400 s and back. 75-85% That nice breeze early this morning turned into one nasty of a headwind..  Incline and hills. 

AM-Easy 5 miles on 7th and 90th.

PM-Easy-medium 6 miles up towards Altaview and back. Very strong headwind again today and it definitely caused some major drag down however I never felt like I was struggling with it in the way of energy.  Plenty of gas in the tank today I guess and that is always a good feeling.  Last .25 at 5:22 pace to spin the wheels out a bit. 

Easy 7 miles this morning.  It's all I felt like doing today.  Man I could really use some motivation lately because I'm just not feeling it.  I'm sitting on the couch eating chips and watching Notting Hill instead of running.  What is wrong with me today..

Not bad for a chick flick though. 

No run today.  Off.

Easy 6 miles on 7th.

Easy-medium 10 miles up 9400 out and back.  Hills.

Easy 6 miles on the Rio loop.  Uninspiring.. I feel old today.

AM-Warmed up into some faster running and jogged easy for a bit then started the workout which consisted of 8x1 min hard with one minute jog rest.  Pace was right about between 75-78 sec 400m speed. Focused on moving fast but not straining during the interval.  6 miles total on hills and flat terrain.  9400s and 7th east.

PM-Easy 4 miles recovery run.  7th out and back. 8-9/min pace.

 I know this is not related but while I was on the run I kept wondering why people in this world have to be so polarized in their beliefs and tolerance of others.  It seems I'm caught between two worlds lately.. I can't go into details as this is a public blog however  I can only remember Jesus commandment which was to love thy neighbor as thyself.  Right?

Lets remember that this is Easter coming up.  The celebration of the death and resurrection of  our Lord Jesus Christ who commanded us to do so.   

Easy 6 miles recovery.  Just jogged comfortably and really enjoyed the run this morning even with the wind and snow.  7th-13th east and down 9400s.

Medium effort distance run for 8 miles.  4 on the road and 4 on the gym treadmill.  Effort and heart rate for 6/min pace has definitely gone down.  Later changed into my old Mayflys and did 6x.2 mile stride outs at 5k effort/full 2 min rest going downhill. Worked on form and staying relaxed at pace keeping the knees up and the stride more tightly arced.  I have a natural long low angle back kick which tends to create less mechanical efficiency at faster paces.  Stretched the hip and legs out later with some new stretches I picked up.  Overall a beautiful day to run out there and I will definitely be out for seconds this afternoon:)

Good luck to all who are going to Boston!   One day I'll get there also and probably when I'm 80 if I'm lucky but I will get there eventually. 

PM-Easy 4 mile jog this afternoon.  Ft Union loop. 

Sunday.  No running today.  A time to focus on the the resurrection of the Savior.

AM-Easy-medium 13 miles at a good clip this morning, just steady aerobic running:) No watch.  To Draper out and back via 7th and 13th east.

PM-Easy-medium 8 miles over 7th and 13th east.  Warm and as always a nice south wind.. 

AM-Easy-medium 14 miles.  Willowcreek loop.  Felt good especially that the hip and hammy are really loosening up with the warmer weather.  Really enjoyed this one this morning especially with all the smells of new flowers, leaves etc.  The only bad thing about it were the 2 rude drivers who pulled out in front of me to get into a driveway at a couple of local stores. I guess is it was more important for them to get where they were going a second sooner...  

What is it with people these days?

PM-Easy 6 miles. Rio Loop.  Felt a little stiff at first but it picked up nicely after a couple of miles.  Either way it's a good sign to maybe cut back a little tomorrow on distance.  Easier and shorter distance tomorrow.   Besides the weather looks like it's going to suck a little tomorrow so good timing..

AM-10 miles today.  Originally planned on only 6 this morning but by the time I had some gatorade after mile 2 things really started to feel better. That tells something.. I haven't trained well enough to burn fat properly and to store enough glycogen.  I thought man I could easily go 12 or more today because even with the southwest wind I never pushed the pace on the way out.  Just overall feeling stronger as the run progressed.  Just to be somewhat sane however I reeled it in at the 5 mile point of 94th and 23rd and turned for home.  stilll somewhat of a crosswind on the way down but by the time I got to 7th and turned north I had a nice tailwind to just jog easily home with.  Overall a pretty decent run considering the mileage lately.  This is what I really need;  nice and easy but steady controlled distance runs and one moderate speed or fartlek workout per week on the road. As long as I can stick to it and not get carried away pushing the pace ( a nasty habit of mine..)  this will get me some decent times this year I think.  I just need to stay disciplined and execute..

PM-Easy 6 miles/treadmill 1 warm up with 5 at 9.0/1% incline.

AM-Easy 5 mile jog on 7th.  Stuff to do today and speed work tomorrow.

PM-Easy 5 mile jog. same route. 

AM-16 mile Long run with speed changes. Up 9400 s and 7th/13th east into Little Cottonwood canyon past the mileage marker.  10x1 min on with 2/min off on way back in the last segment of the run.  No time time taken just ran easy and steady for most of the run.  What a perfect day for it also just some absolute great weather. Seeing that tomorrow is a wild card at best I incorporated both some distance and speed being careful not to get in anaerobic territory. It worked out just perfectly today.  I Feel like running lately is something I actually look forward to and enjoy and the more I run the better I feel.   Haven't felt that way in quite a while..

PM- 5 mile easy jog this evening.  Some on the grass.

AM-Easy 10 miles up on 9400/23rd loop.  Perfect cool and weather today with no wind. Unbelievable.  Now to head off to finish watching the Boston Marathon and pig out on Cafe Rio. Yum..   Is that Jake Krong at the start line I see?

PM-Another 10 miles at lunch time. As usual no watch. 7th east and 13th east towards Draper out and back.

AM-Easy 6 miles this morning on the treadmill. 9.0/1%.

PM-Easy 6 miles this evening. Rio loop. No watch. 

AM-17 mile long run with 2x5 miles progressive. 1 mile easy in between. 7th and Draper trail route out and back. This one kind of sucked today due to a back piriformis and ham muscle that kept wanting to lock up for some reason. Aargh!!   Quads need work I think..

PM-Grabbed gatorade and stretched working it out and jogged for a 4 mile shakeout. Tired.. 

One easy recovery run today for 9 miles on the treadmill.  Better than hard concrete again today..   8-8.5 mph /0% incline.

My hat is off to Glenn Randall..   He showed HUEVOS IMHO.

AM-Easy-medium 14 miles picked up the pace on the last 2 miles. Wasatch/9400s.

PM-Easy 6 miles with some stride outs at the end.  7th/13th east via 8600s out and back. a little warm this evening but still pleasant. 

AM-Easy 6 miles.  7th/13th east out and back.  Hopefully get a longer one in this afternoon.

PM-Easy-medium 6 miles this afternoon with  10x1min on and 1:30 off.  Is summer here now?

AM- Easy-medium effort 10 miles this morning. No watch. 9400s route. Went out later this morning and ran another 5 miles on 7th.  Much warmer on that one but ran very easy trying to keep heart rate down around 70-75%.  Hopefully I can get heat acclimated eventually by running more in the late afternoon.

PM-Managed this evening to get in another easy 5 miles on the treadmill. 8.5-9.0 mph/.5-1% incline.

AM-9 miles with 5 miles steady in the middle. Ft Union.  Stretching and tennis ball after.

PM-13 miles down to and on the JRP out and back this evening. A very warm and salty 80 plus degrees at the end.

AM-Easy10 miles early this morning. Legs felt like trash until towards the end when I was able to pick things up again. Some strides down at the end.

PM-6 miles on 7th out and back.  Picked up the pace on the last 2 miles coming back. Worked on some drills including knee lifts, butt kicks and some bounding on the hill. 

AM-Easy 10 miles via Ft Union up on the SLC marathon course. More crazy south wind as usual. 

PM-Easy 12 miles at lunch with some faster speed changes at the end for leg turnover and form. 7th east into Draper out and back.  Had a delicious crab and avocado sandwich from Groves afterwards. I have to tell you they make the absolute best and biggest sandwiches hands down:)  Needed it too because I have a lot of work ahead of me this evening.

Watched the film "Endurance" tonight.  It really strengthened me in some ways I can't describe in words and gave me some really good insight:)   I know that my best potential is past but it does not mean I can't still run some really good times.  I'm going to give it everything I have now God willing.  

PM-Easy 6 miles at lunch time.  Ft Union blvd/Cottonwood route.  Cool but still pretty pleasant with only some wind. 7/min pace with last mile at 6:42.

PM2-Easy 6 miles on 7th out and back.  

AM-Long fast run with 10 miles at marathon pace effort. Ft Union/Little Cottonwood. No timing just ran fairly hard and steady after a 4 mile warm up. Backed off on the hills when I could start to feel the lactic acid creep up.  Felt a little heavy and slow but that is to be expected with this many miles on the legs. Definitely cutting back some next week and focusing more on recovery.

PM-No run. Stayed home and carbed up on everything I could get my hands on..

AM-Easy 10 miles this morning 7th/9400s.  I felt pretty good other than a fair amount of soreness in the quads and piriformis and considering yesterday I'll take that.run

PM-Weights and hip exercises with some stretching. No running though.  Time to hold back and let the body and the mind regroup/super compensate this week. 

AM-Easy 6 miles.  Rio loop.  No watch.

PM-Easy 6 miles on 7th.  Strides up and down the hill after for half a mile.

AM-12 miles with 2x4 mile progression run. 7th/13th east. Rough workout but a nice cool sunny day with only some wind out of the south.

PM-10 miles 9400s out and back.  

AM-One ten miler with 5 miles at 6-6:20/mile.   Gym loop.

One easy 4 mile recovery run but picked up the last 2 miles a bit:)

Just more bike riding. Hip seems to be getting better though.

Easy 4 mile jog with some more time on the bike. Felt great too.

Tough 6 miles with 2x2 miles at Vo2 pace effort.  Felt great.  Very busy still moving things and in the upcoming days I'm not sure how much running I'll be able to get in. On the bright side I don't seem to have lost too much fitness fortunately.

Another easy 6 miles at 7-8/min pace with some pickups on Antelope Dr.  Feeling yesterdays run a bit though.  One of these days I'm going to go out and explore the islands trail system. I started to have dreams about running an Ultra last night!  I think maybe just once at least. It definitely has been on my my mind lately for some reason.

Pushups and hip stretches along with an hour on the bike into Syracuse.

More hard riding time on the bike for about an hour.  Just didn't feel like running today..

I'm back after a hectic couple of weeks.. No run today though.  I know.. It's stake conference today but I was getting a little restless so I decided it was a good day today to go for an easy ride and explore some more of my new surroundings:) 

Easy-medium 6 miles on Antelope Dr and Gordon. Weights on the machine and some stretching to follow up with.   Everything went well in spite of the wind and the gloomy overcast stage.  Can't have all sunny days right?  Later on lifted some leg weights and took care of some other matters.  Feeling much better today and in a good way too.

 Still planning on running Deseret News this year even though it may not be the PR of a lifetime but it will still be a good one in other ways:)  

PM-Easy bike ride to Barnes and Noble and back.

Easy run again today and the wind seemed like it was coming from all directions today I guess.  Enjoyed the Thunderbirds air show from Hill today it was like watching mock dogfights overhead a nice little show on the road to make the time fly. Pretty cool display of their skills. I gotta say we have the best pilots in the world that is for sure:) But, I have to admit I almost tripped on the freakin sidewalk watching them...

10 miles total.  Antelope and Main route.  Off to run an errand now and do some more stretching/pushups/crunches.  On a side note the hip and piriformis have improved dramatically lately. Yeah!   Des News here we come..

No run today. Went to church this afternoon. Especially enjoyed Sunday school and it was well taught. I could definitely feel the spirit present.

AM-Bike ride for 30 minutes this morning.

PM-Easy 12 miles at evening after a long day on the Davis park trail.  This trail goes on for what seems like forever.. And I think it may actually be longer than the Jordan river trail system but to be sure I'd have to look that one up using Google earth or something. 

AM-Easy 30 min ride to warm the legs up and then 12 miles on the same route as yesterday only difference was that some of the workout was out towards Syracuse.

PM-Easy bike ride again. This evening I stopped at Barnes at Noble and browsed through some Thoreau to engage my mind on other things for a while. It was actually pretty interesting and engaging prose in some places and relaxing for a change.  Yeah so what I know I'm a book nerd sometimes. I can't help it though it's just who I am and I'm to old to change anyhow..

AM-Biked to the Krispy Kreme. A nice 6 mile run after a nice sugar high. Headed out towards Kaysville and back. 

PM-No run, spent the evening later looking for a microwave at Lowe's. Oh well that's ok it's an easy recovery day anyway.  I just feel like I'm slacking if I'm not on at least the first page of the mileage board:) 

AM-No run. Other things I needed to do today.

PM-Bike ride for about an hour total this evening. 

Easy-medium 6 miles on the trail this morning. 6-7/min pace.

I finally got up, laced up and went out the door today.  The injury seems to have come back for the better some and I hope maybe so will I.  Deseret News 10k is maybe still in the cards but I can't guarantee it. However it definitely won't be anything like years past unfortunately. Thats ok though because I need to run this for the sake of just being out there again.  I guess you could say it's going to be a recovery run of sorts both physically and spiritually also.  I just want to go run and just have fun this time:) 

Cycled for an hour with 20 minutes uptempo on the trail and around Layton running a couple of errands today. 

No run today. Went to Church and afterwards did some reading for a couple of hours. I'm starting to feel a bit better physically now and also in some other areas of life so I'm going to start running again this week:) 

You know I've been reading "Born to Run" lately and wow what a great read..  I think I may be slowly being converted to the Ultra and trail running. And I hope to start possibly do some barefoot running soon after I get my hands on some five fingers to build up and into.  It sounds exciting but a bit daunting and even a little scary also after some of the accounts I read in the book.  Is this really for me?  I don't know but it sure sounds fun and I guess I'll soon find out.  It may be just what I need in my life right now too:)

Easy 6 miles early this morning.  Lost some sleep for it too but I need to get used to that now. Up toward Kaysville out and back via the trail. 7:30-8/min pace.  Taking it easy on things just in case.

Easy 10 miles on the trail in very minimal flats.  Stayed on the soft shoulder today and it definitely payed off in dividends. My legs don't even feel as if they ran today for the most part. Pulled over into some nice shady trees and switched out of the treads. I then started my slightly crazy barefoot running experiment. Set the limit for 3 minutes just to start out on the safe side.  But wait a minute maybe I should be doing this on grass perhaps I told myself?  Oh well...  it was interesting and also fun but this is going to take some time to get used to for sure.   

Ran on the trail for 6 miles with 2x10 min at 10k-half marathon pace effort while taking a 2 min easy rest interval in between repeats.  Nothing fancy, just did the work cooled down and stretched afterwards for 10 min or so. Took a 35 min easy wake up spin on the bike to warm things up a bit before the run. 

An awesome morning to run and ride:)

Took the day off.  Busy day today.

7 miles with fartlek repeats at random intervals with full recovery on the trail.  4 min barefoot on the treadmill.  Tight right hamstring and piriformis afterward again:( 

Unrelenting and never ending it seems unfortunately... 

A some what easy 6 miles on the trail even though heart rate said otherwise.  You could fry eggs on this trail today.  5 mile easy spin on the bike later.

6 miles medium aerobic run at 75-80% mhr out and back.  Lots of apricots coming off of the trees on the side of the trail.  Saw one guy off his bike just munching away like he was having brunch or something. 

6 miles this evening after work.  40 minutes on the bike today also and another other scorcher of a day.   Hammy feeling better just a bit but I'll take it any day over being worse I guess.

7 miles at 6:20-40 pace for most of the run and later a 1 hr spin on the bike this morning.  Felt awesome today and other than some residual tightness however the cadence was quick, easy, and light today for a change. It only took just a little over a mile to warmup.   Has been a while but it's sure nice though:)   

An easy wake up 5 miler at 7/min pace on the trail.  So warm and humid this morning that it felt a bit like a sauna but just took it easy and enjoyed it.

Hard run with 3x4 min at 5k effort and with equal rest interval. Mainly to wind out some excess energy today. Unfortunately it accomplished just enough to stiffen the hamstring and piriformis again as usual.  I can only imagine what would happen if I ever ran another marathon.  I would more than likely lose the hamstring for good at this point. Even the doctor keeps telling me to give it more and more time but I've given it months now and exhausted every option so far that is available to me. I'll still run, just not on the level I used to.

 So I've been wondering for the last while whether it's perhaps time to retire and bow out gracefully now while the getting is good.  I've ran some good times in my running career while also sharing and experiencing equally good times with friends and the running community. That being said; again maybe it's time to move on and pursue some other important areas in life now. Ie-career etc.  Lets face it I'm 41 going on 42 and it's not like I'm going to make a living or retire at this now anyway. In the end nobody will really remember what place you took or what time in what race except for maybe yourself. By then it may be you yourself will have forgotten.. It will have faded into yesteryear along with so many other times and stats.  They; (people, friends and loved ones) will however remember the day you gave them a ride to a race, or the endless miles of jogging and companionship during hard training before and the day you were there to lift them up and boost them onward and upward in those really difficult closing miles.  I think most of all just being there at the end to cheer and just be in the moment with them whether they were tearful and disapointed or filled with elation and joy.  And perhap even a combination of both:)  I just hope one day I will be able to look back and have those memories and not just the ones with the clock in the foreground and the check in the hand...

 Time to get on with life and move forward:)

Church today, I was pretty much by myself but I guess that is to be expected in an all family ward.  Corbin Talley gave a great lesson as usual in Sunday school. He has a wonderful gift for really bringing the spirit into a room.  I wish I could go into some detail about the lesson but I just don't have time this morning.  Off to work:)

2x easy 30 min spin on the bike through out the day.  Too many little errands and plus I slept through my alarm. I don't thnk a bomb blast would have woke me up for some reason which is weird because I am such a light sleeper normally..

Not watching dates on the mileage chart had this weeks miles on last week.. Sheesh.. how embarassing. 10 miles total.  This will teach me not to skip workouts.

Easy 8 miles today.

AM-Easy 4 miles.

PM-Vo2 max with 3x mile in 5:24-5:30 ish with a roughly equal rest period.  12 miles total.

2x 30 min easy spin on the bike doing errands.  Too much going on and too tired to run .

AM-3 mile jog.

PM-6 miles. Pleasant out with good cloud clover and slight breeze.  7-8/min pace with some speed changes in the middle.  Had to re-edit my workouts to the correct dates this week from last week. How embarassing...  I skipped too many workouts this month and did not pay attention to dates. Not being on the mileage board kind of cued me into that:)

No Deseret News marathon this year which is ok. My boys are coming to stay with me at that time and I don't want to be too exhausted in order to have some better quality time with them.

Easy 4 miles out and back this morning before work.  Went by a lot of other runners this morning for some reason.  29:24 total time.

PM-Medium pace 6 mile run. No time, just ran and enjoyed the trail however I threw some surges in at the end to practice turnover. Hamstring is progressing slowly but surely:) 

Easy 90 minutes before church.  Very warm and humid out today. 12 miles total.

AM-Easy 4 miles this morning. 

PM-Easy 3 mile jog after work.

7 miles with 3x1 mile with equal jog rest.   I don't time them because it doesn't matter to me anyway.  It just makes for a solid workout when you don't have enough time:)

6 miles out and back with 3 miles at 10k effort pace.  Rail trail out and back. 

Easy 7 miles on the trail again.  Easy 7-8/min pace most of the way with some pickups at the end.

Easy-medium hard effort run on the trail. 8 miles total. 

AM-Easy 6 mile jog this morning. 

PM-Easy-medium 8 miles on the rail trail.  The heat this afternoon made the heart rate soar of course so I had to really slow this one down. 

Left a question on the forum tonight if anyone is interested..

12 miles alternating effort between MP and 10k pace effort. Very warm even this morning but it was a late start around 9AM or so.

Easy 8 mile recovery run with the last 3 picking up in pace at around 6:40-7/min/mile. 

AM-4 easy maintenance miles./ 7-7:30/mile. 29:06.

PM-4 easy miles again this evening on the treadmill.  30:11.

Easy-medium 10 miles. Rail trail. Felt really tired and out of gas today from poor quality of sleep and bad eating habits.  Also not to mention I haven't counted all of the cycling mileage lately either. Getting back on track though the rest of the week hopefully. 96 F. and some headwind coming  back.

Day off. Hamstring and abductor issues as usual..

AM-Easy 6 miles at 7-7:30.  Heart rate is good just can't go any faster without ripping up this right hamstring.  Maybe I'm just too old for this crap anymore and besides it's just not fun always struggling with this.  But yet somehow I keep going and going hoping something will change. I'm wondering now if some hip abduction exercises will help out somehow.  Stretching, IB, and ice just haven't been enough.

PM-Easy 4 miles in 30 minutes and change. 7:34/mi. avg. Rail trail. 92 F.

AM-Easy 4 miles at 7:20/avg. loop course.

PM-4 miles with surges in the middle after a long day at work. 26:14 total time. I almost didn't go but after today's news of Rupp taking the silver I was way too pumped up not to..

Core exercise and roller afterwards. I refuse to let this injury hold me back this time. With a careful build up I know that by spring next year I'll get that sub 2:30.