Cheston's Running Blog

I guess it's time to get busy again. I always take a little time off during the holidays. It's a little reward to myself for a job well done and it recharges and motivates me for another year of hard training and dedication to the sport.

I hope to achieve personal greatness this year in my running.

I gained about 7 pounds because of my time off and over indulgence, but it's going to make it all that more fun having something to work off.

I've been sick for awhile so it's probably best that I haven't been running too much.

Sick as I was, I went out at midnight on new years day for a 5 mile run to welcome in the new year. I got a new headlamp for Christmas for running at night, and I wanted to try it out.

10 mile bike ride with the dog. The dog got so far behind that someone picked him up along the road, thinking someone had abandoned him. Luckly I showed up just as they were pulling off, or I wouldn't have a dog anymore.

I guess I better not allow the dog to run while I ride anymore. I live out in the middle of nowhere, so I'm sure it must be strange to see a dog running along side of the road all by himself.

8 mile run this morning. It was a nice and slow relaxed pace. I was just enjoying the nice day. I thought about what I want to accomplish this year in running and what I need to do to achieve it.

Did an additional 3 miles with the wife and kid, pushing the baby jogger.

I'm really impressed with the shoes I've been running in lately (Nike Vomero). I've logged 520 miles on them and there holding up really well.

8 easy miles. Twas a little windy and cold, but I prevailed. About 4 inches of snow on the ground this morning, it's kind of like running on grass.

There was this golden eagle that keep buzzing my dog, I thought he might end up being bird food. I called the dog back and he lived to see another day.

8 miles. Felt pretty good. Pushed the last mile.

I felt a lot better today than I have in a long time. I've been going through junk food detox since the holidays, so I'm trying to gain back a little fitness I lost. I've lost about 3 1/2 pounds in the last week in a half, so I'm headed in the right direction.

Did an easy 8 miles this morning with the dog. My average pace per mile was 7:49, nothing to brag about. I think I'll spend a few weeks just getting used to running everyday again, before I start working on the speed.

After the eight miler, I went out with my wife. She's to the point in her pregnancy that running is pretty uncomfortable, so she walks instead. I did 3 extra miles with her after my run. We weren't running, so I don't feel right about counting it as part of my weekly mileage.

Had some out of town work related training I had to do this morning, so I ended up having to run a lot earlier. I ran 8 miles at 5:00am, I was proud of myself.

Another 8 miles. I went out a little later today, got a little extra sleep. I felt pretty good, picked up the pace a little towards the end.

Wow,  Sweet updates, too bad there's no spell check for people like me. 

Another 8 miler.  It was a little warmer today, "the warm before the storm".  The head wind coming back was a killer.  Nothing too unusual or exciting to report about my run.  I'm am starting to feel a little lighter on my feet.  I'm slowly shedding off the holiday pounds.

4 miles in a snow blizzard after dark.  I was happy I went out, even if I didn't get in the whole 8.

Went to the  in-laws for the weekend in Antimony, it's always colder there than anywhere else.  It's about 6800 ft in elevation, so it always makes for a cold and challenging run.  I was happy with todays run, because it  meant that I ran everyday this week for the first time in awhile. 

It was so cold, that the sweat coming from underneath my winter hat, froze and stuck to my head all the way around.  When my nose finally started to defrost, it hurt for  awhile.  It was -8 degrees below 0!!!!  I guess if I can run in that, I can run in anything.  It did give me a little headache and slow me down a little, but everything else went well. 

8 miles this morning, felt pretty smooth and easy.  Pushed the pace the last two.  Man it's cold out here.  I'm going to SLC for the week for some training, so I wont update my blog for a few days.  I'm not to excited about running in the City, but I'll have to. 

Eight miles on a tread mill, better then running in the cold I guess.

Another 8 miles on a Hotels treadmill!!!

8 miles, treadmill.

Back home from SLC.  Glad to be away from all that pollution.  It was nice to run out on the road today.  I ran just before sunset, and watched a awesome sunset as I ran.  I did another 8 miles.  I picked it up the last 2.5 miles, it felt really good.  My body was sick of running on the tread mill. 

The dog was glad to be out running too, he had to wait on the chain until I got home.  He missed three runs, I think he feels a little guilty. 

8 miles after work today.  I pushed the last two.  I'm happy with this weeks running.  I'm not where I want to be on time, but I went out every day and ended up with 48 miles for the week.  I'm going to try and bump up the mileage 1 mile per day next week.

Hey, it looks like spell Check has been added!!  I couldn't get it to work when I clicked on it, I'm sure Sasha has it covered.  Nice updates, thanks!!

9 mile run after work today, it was dark by the time I was done.  I pushed the last 2.5 and felt pretty good.  It was surprisingly warm.

7:14 per mile average, man I'm out of shape. 

My wife went to the doctors today, and left me alone with  Macie (three years old).  It's my day off today, and I was really looking forward to sleeping in and running when I got a little warmer.  I decided I couldn't wait for my wife to get home, so I got out the baby jogger and did 9 miles.  It was pretty tough going up some of the hills pushing Macie.  I was ready to  be done by the time 9 miles rolled around. 

What a nice day today!!!!!  It was so nice, that I ran in shorts and a long sleeve shirt.  Today I felt pretty good, so I decided to do a little speed work. 

I did a total of 9 miles, with 3 mile of mile repeats in between.  I haven't done them for awhile, so I decided not to push it to hard the first time out. 

Mile 1 in 6:06

Mile 2 in 5:45

I wasn't planning on doing a third mile of mile repeats, so I decided to do just a nice relaxed pace and see what that got me.  I ended up doing the third mile repeat in 6:14 without any trouble at all.   

T'was a pretty good work out today, all in all I was pleased.  I just about killed the dog, he hasn't done speed for awhile either. 

What a great day for a run, what a bad run.  The weather was perfect, but the body didn't agree.  My legs felt like they were made of stone, man they were heavy.  I'm guessing my heavy legs had a lot to do with yesterdays speed work, of which I hadn't done for a long time. 

I felt like I was in warm up mode until the last two miles.  I was finally able to squeek out a 6:40 mile on mile 9.  I won't tell you what the rest of them were.  I'm guessing I'll feel better tomorrow after today's easy run.  What I really need is to get back into the habit of running at a set time every day again.  Before I was up everyday at 6:00 a.m. regardless and ready to go.  Now I sometimes run in the mornings, evenings, you name it.  This new schedule isn't letting my body adjust to a set pattern.  I'm sure once the baby is born, I won't have a choice.  I'll have to run before it gets up or not at all, and I don't want that. 

I was a little discouraged this morning because I skipped yesterday's run, but I'm sure in the long run it's going to help me.  I would have gone from 48 miles last week to 54 mile this week, which probably isn't too much.  Now my body we'll have a better rest.  I'll go from 48miles (last week), 45 miles (this week) and 54 miles (next week). 

This week I've really been concentrating on running faster miles, instead of just putting them in.  I feel that I accomplished my goal.  Today I did some tempo miles, and ended averaging a 9 miler a lot faster then I have in awhile (6:56 per mile).

Mile 1 (uphill, always my toughest) in 7:57

Mile 2 in 6:38 ( this mile is also uphill, I was very pleased with this pace)

Mile 3 slowed down a bit to catch breath    7:36

Mile 4 in  6:35 (uphill)

Mile 4.5 in 3:12

Mile 4.5-5.5 in 7:31

Mile 5.5 to 6.5 in 6:43

Mile 6.5 to 7.5 in 6:36

Mile 7.5 to 8.5 in 6:23

8.5 to 9 in 2:59

I'm happy with the week and feel pretty rested. I'll be ready for next week. 

Legs felt pretty fresh today.  Did an easy 9 miler.  Didn't go too fast, I have some speed planned for tomorrow.  My over pace for 9 miles was 7:21, nothering to brag about.

Mile 1 in 8:01

Mile 2 in 7:39

Mile 3 in 7:29

Mile 4 in 7:07

4 to 4.5 in 3:23

4.5 to 5.5 in 7:58

5.5 to 6.5 in 7:17

6.5 to 7.5 in 7:00

7.5 to 8.5 in 6:51

8.5 to 9 in 3:23. 

Like I said, nothing to get excited about, but I wasn't pushing too hard.  I did an additional 3 mile walk with my very pregnant wife, but I won't count those miles. 

9 miles today, 3 of which were speed.  I'm pretty happy with the speed results.  I'm still not going all out on the speed, just trying to break the body back in.

mile 1 in 5:59

Mile 2 in 5:42

Mile 3 in 5:33

My wife was involved in a accident today while I was at work.  I was notified that she had been in a head on with a semi, the front end of the vehicle was gone and nobody knew if she was ok.  I was pretty nervus.  She was picking the kids up from school, is pregnant, and had the neighbor kids with her.  I left work to the accident at about 90 miles an hour, only to pass her coming home about mid way.  It's amazing how things get worse when they get passed on from one person to another.  Everyone one was ok, thank the Lord.  There is about $5,000 in damage to the 4Runner, but it's only a vehilce and it's insured.  Come to find out, there wasn't even a semi involved. 

My wife is a little shook up, but fine.  The kids didn't even know they had been in an accident, thank God  for seatbelts. 

All in all a pretty eventfull day.

Took the 4Runner in for an estimate on the body work this morning.  We've decided to drive it until they get the parts in and are ready to work on it.  While waiting in Kanab for the estimate, I decided to go for a run.  I didn't have a lot of time, but it was a new place to run.  I ended up running on a dirt trial called "Squaws trail".  It was steep and fun.  It took me up a mountain and overlooked the city.  It was a little slow going, but worth it. 

9 cold miles, all before the sun came up.

Easy 9 miles today.  I took a week off.  I wasn't feeling very well and was doing a lot of heavy lifting at work.  I thought it best to heal up and start fresh. 

I thought I might struggle a little this morning because of the time off, but I felt pretty good.  I need to recommitt myself.  No more sleeping in.  I need to be up early and have my run in before work like last year.  I need to get ready for this baby in April anyway, so I just as well get used to getting up earlier. 

Maybe I'll try some speed tomorrow.  I don't know if I'll be able to match last Tuesday's times.  I'm sure a week off robbed me of some of my speed...

9 miles, with a little speed.

Mile 1 @ 6:18

Mile 2 @ 6:07

Mile 3 @ 5:43

Nice nine miler today.  The last mile was a little faster @ 6:36, nothing to get excited about.  Tomorrow I'll most likely do a little speed work. 

I felt relaxed on my run and it felt easy for the most part.  My goal is to run six days this week, nine miles a day. 

Tomorrow I have a physical fitness test with my scout group.  We have to run 1/4 mile as part of it.  I think I'll offer $10 to anyone that can beat me.  I hope I don't end up handing out $10, I'm not much of a sprinter. 

9.5 total miles today.  Started out with a warm up and then did a few miles @ speed.

Mile 1 @ 5:52

Mile 2 @ 5:37

Mile 3 @ 5:26

The speed seems to be coming back, I think I'll be where I want to be soon. 

At scouts tonight, we had a physical fitness test the boys had to do as part of their Tenderfoot requirement.  I offered them $10 if anyone of them could beat me on the push ups or 1/4 mile run.  I'm happy to say I didn't have to pay out. 

I took my daughter's dog to show-and-tell today, the same dog that runs with me everyday.  It took forever cleaning all the burrs and stickers out of his coat that he picks up from running. 

9 easy, early miles today.  Took the wife out to eat for Valentines. 

Took the 4Runner back to the shop today for the second time after getting it back from the body shop.  It's scheduled for another touch up next week.  I wonder if those clowns are every going to get it right? 

An O.K. run, considering I ate like a pig yesterday and consumed carbonated drinks like no tomorrow.  I figured it was Valintines day, so I let me hair down. 

I ran well enough today to throw in a little tempo.  My sock was all bloody when I got done, because of a long toe-nail that was digging into another toe.  I hate when that happens. 

There are a lot was bald-eagles and golden-eagles out here lately.  You can't beat the scenary or wild life out here.  I could definately do without the hills. 

9 miles at a pretty good pace. 

Good little run this morning.  Going out was a challenge, uphill and windy.  Coming back I pushed the pace a little and was able to get in 4.5 miles of  tempo. 

I met my goal this week of running everyday at least nine miles!!

10.01 miles at a fairly easy pace.  Coming back I was running into a strong headwind, it felt like I should have been going faster for the effort I was putting into it.  Averaged 7:12 per mile for the 10.01.

Did a little speed today.  Started out with 3 miles of warm up and then went into my first speed mile.  The speed wasn't where I wanted or was expecting it to be, I'm guessing because of the strong head wind.

Mile 1 @ 5:58

Mile 2 @ 5:48

Mile 3 @ 5:47

Mile 4 @ 5:30

I decided to do an extra mile of repeats today, because I was kind of disappointed with the times.  Got mad at the dog because he thought he didn't need to follow me anymore, so I chained him up for the last two miles. 

Easy day of running. Legs a little slow from yesterday's speed.   Started a little earlier today with the runnning, but not too early.  I like to get started a little later on my days off.  Ran slow and comfortable for the duration of the 10 miles.  The last mile was 6:47, just keeping it slow. 

Got a lot accomplished today.  Got the 4Runner serviced, finished the taxes, took the 4Runner back into the body shop to have them redo a few screw-ups. 

My 3 year old took a nasty spill today.  She has a black eye, and a big goose egg on her head.  My 7 year old lost her whole top row of front teeth this week, (tooth fairy has been busy).  My girls look pretty sad right now, I hope nobody turns me into DCFS.   

10 miles @ 7:05  overall average pace.  I was hoping to go a little faster on the way back, but another headwind said no.  It's been nothing but wind all week long.  I guess tomorrow we might get a pretty good storm through here, so we'll see what happens. 

Sat in a cold bath for about 15 minutes after my run today, yesterday as well.  I'm trying to do a little proactive damage control on a few muscles in my feet and thighs.  There not hurting too bad, but I like to take care of possible future injuries, by taking care of them when they just first start to tingle. 

Cold and windy, with snow.  Just went through the motions today.  Got out, did my 10 miles, called it a day.  Nothing less then what I like to call a, "Slug Run". 

10 miles, easy effort.  Just glad to be done with the week.  Another long week, with big miles for myself.  Body feels pretty good.  Cold baths did the trick. 

10 easy miles. Did a average pace, not too slow, not too fast. Felt pretty good today.  Body seems to be well rested.  I've got some speed coming up tomorrow, I'll see how I feel tomorrow night. 

4 easy miles.  I can't believe how windy it was.  I can't brag too much about the distance, but at least I got out.  I was going to do speed today, but the wind made me change my mind.  I'll do speed tomorrow is the wind dies down.

While running an airborne Raven dropped a half eaten rabbit, it almost hit me in the head!! 

My achilles tendion has been bothering me the last few days.  I hate taking time off, but I'd rather take a few days off then a couple of months because I didn't rest an injury like I should. 

Didn't do my normal morning run today either, I figure another day we'll probably be good for my achilles tendion.  I am going to test it out tonight at a church basketball game.  I won't get too crazy, but a little light jogging won't hurt?

I'm going to say I did 4 miles of speed work.  I was running prett hard the whole basketball game, I think it should count for something?

10 easy miles today.  My achilles felt rested and didn't give me problems at last nights basket ball game, so I decided to go ahead and give it a go.  Nice run, didn't even notice the achilles.

I haven't played basket ball forever, I used muscules I haven't used in a long time.  I'm pretty sore, but I'll be alright. 

Did a few miles today, 6.  After my warm up, I did a little speed.  The first mile was at 6:01, followed by the second @ 5:30.  I decent work out today, still a little sore from basketball.

Next week I'll be in SLC doing my annual law enforcement training, so I'm not sure what or where I'll be training. 

10 miles on the treadmill!!!  I'm not much of a fan of the treadmill.  I ran 6 miles at 7:30, 3 @ 6:25 and 1 @ 5:40.  Not a bad workout on a treadmill.  I was trying the max the treadmill out on the last mile and the dang thing only went 11 miles per hour!!

Wasn't able to run because of early and late night training in SLC. 

Wasn't able to run because of training again. 

10 miles today, back at home!!  The dog was glad to be out running again, he was dragging from having 4 days off and the warm weather.  I'm planning on playing Church Basketball tonight, so I'm sure that is going to help out a little with the speed.

10 miles at a pretty good pace.

10 miles, 3 of which were speed.  Probably could and should have gone faster, but I just wasn't feeling it.

Speed

Mile 1 @ 6:10

Mile 2 @ 5:56

Mile 3 @ 5:36

10 easy miles.  Day off from work today.  Slept in and had I pretty good run.  It was 70 degrees out here today almost too hot for running.  I'll have to start getting up earlier.  The dog didn't do very good today, it's getting too hot.  I'll have to give him a buzz before long. 

four easy miles two @ speed.

6:01 and 5:29

10 easy miles.

6 Easy miles, 4 @ tempo.  Right around 6:24 per mile.

10 easy miles in Antomony.  Elevation is around 6800 feet.  It was fun running somewhere different for a change.

10 miles, felt pretty good.  Ran in the heat of mid-day.  I took water with me and I felt pretty good.  Had a good run.  I've been slacking off the last 3 weeks.  I haven't been putting in as many miles or speed as I should have.  I know it's going to hurt me at the Spectrum 10k this weekend, but I have no excuses.  I just need to start doing what I know I need to do.

8 easy miles followed by two miles @ semi-speed, 6:16 and 5:59. Dont want to push too much with the 10k coming up this Saturday. felt pretty good, other then a hamstring that was bothering me just a little. It felt good after I warmed up.

10 easy miles in the rain.  It actually wasn't too bad.  I wasn't cold and the sun would come out every so often.  I'm glad I got out.

5 easy pre-race miles.

Didn't really know what to expect going into yesterday's race.  I hadn't ran the course since 2001 and I've been slacking for a few weeks.  I wasn't really sure about my fitness, but I surprised myself.  I ended up running well and placing well.

I'm not sure how many runners there were, probably over 300.  I ended up placing 5th over all.  I'm a little disappointed I didn't push it a little bit more.  3rd place and 5th over all was seperated by about 9 seconds.  I ended up getting 4th in my age as well, with a little extra effort I might have been able to grab 2nd in age. 

At least I know my fitness level and what I need to work on.  I was overall happy with my performance a 36:04 average of 5:48 per mile for 6.2 miles.  I surprised myself a little at how I seemed to hold a much faster pace then what I've been training at.  I run a lot of hill and at elevation, so I'm sure the faster pace in St. George had something to do with that. 

10 pretty easy miles.  I was interested to see how my body would feel after Saturday's race.  I felt pretty dang good.  The whole run felt easy and smooth, so I picked it up the last mile and finished strong and fresh. 

It was windy and cold this morning.  I'm guessing a storm is brewing.  I was planning on doing some mile repeats today, but the body didn't feel ready.  Still a little tired from Saturday's race.  I decided instead to do 6.5 easy miles followed by 3.5 miles @ marathon tempo.  My tempo was a pretty good pace considering the strong head wind, an average of about 6:30 per mile.

I'm planning on doing some speed tomorrow.  I'm guessing there is going to be snow on the ground. 

10 easy miles.  I was initially thinking about doing some speed, but it was sure windy, cold and snow every where.  I decided instead to reserve the speed work for tomorrow and just do an easy 10 miles.  It was a pretty good run.  I was back in my full winter clothes this morning.  I got pretty hungry after about 5 miles in, thinking about breakfast helped me make it through the run. 

The dog has done all 30 miles with me this week.  He had to take some time off because of the warm weather last week.  I need to shave him so he doesn't kill over and die from the heat.   

Started out with 5 easy miles this morning, followed by 1 mile @ speed.  Wasn't trying to push too much, just wanted to see what came natural.  Ended up doing it in 5:43.  Did an easy mile in between followed by another mile @ speed of 5:28.  Another easy mile and 1 @ speed in 5:18. 

Felt pretty good about my speed today.  I'm guessing it came a litte easier, because of the speed I did last week at the Spectrum 10K.  The poor dog on the other hand stayed with me the whole way, but has been sleeping for the last 3 hours. 

The body feels pretty good and fresh.  It's been a good week thus far. 

10 easy miles.

Pretty busy with work today.  My dad came and stayed for the weekend and brought his road bike.  We did 8 miles, which is all I had time for.  I'm not sure what that counts for,but I went ahead and put down 8 miles anyway.

10 easy miles in the wind.  I've got a head cold, which made for a pretty sluggish run.

Don't know if I'll be able to do much running the next couple of days.  My wife is having our baby tomorrow in St. George.  I'll take some running clothes with me, just in case I get a chance to run. 

10 easy miles.  I haven't ran in a few days.  Having a new baby can be exhausting.  Easter weekend for law enforcement also means long hours.  I've been working 18 hour shifts for the last three days in a row.  I'll be glad to get on a more regular schedule and get after that running like I know I need to. 

I felt pretty good on the run today.  I didn't push it and finished strong.  It's all still there!!

Another 10 miles today.  Didn't push too hard, but faster then yesterday.  The dog didn't feel like minding me on the run today, so I punished him by sticking him back on the chain. 

I was a little sore this morning, I'm guessing from having taken off a few days.

10 miles today.  I pulled baby duty the night before last and worked late, so I didn't get out on Wednesday.  Today I put in some good miles, including some speed work.  I did 3 miles @ speed in a pretty strong head wind.  With every mile of speed, it seemed like the wind got stronger. 

I wasn't too impressed with my speed times, I think it has something to do with not running much last week, eating a bunch of junk and the head wind.

Speed work times:

Mile 1 @ 6:05

Mile 2 @ 5:51

Miles 3 @ 5:48

10 easy miles today.  Just kind of took it easy, I'll probably do some tempo tomorrow. 

10 easy miles today.  I felt like a slug and had to stop for a side ache.  I've got baby duty tonight, so I'm sure it's going to make for a nice morning run. 

Wow it was windy!! I hate doing speed in the wind.

Pretty good evening run today.  I got up this morning and was disgusted to see the wind blowing like crazy for about the 10th day in a row now, so I went back to bed.  I got to felling guilty as the day went on and decided to do an evening run instead.  I ended up having a pretty good run.

I did 5 easy miles, followed by 5 miles at tempo.  Felt good, no wind this evening, and it was nice and cool. 

I'm going on a scout camp out this weekend.  I'll be bring the running clothes, I hope I can get some running in. 

10 easy miles.  Got up early at the Scout-O-Rama and put in a few miles.  The scouts never even knew I was gone.  I left them one leader while I was gone, so they didn't kill themselves. 

10 easy miles this morning in the snow.  I was a little hesitante to get out this morning because of the conditons, but once I was out there it wasn't that bad.  I finished wet, but warm and satisfied with my efforts. 

8 easy miles, followed by 2 miles @ speed.  Felt pretty good.  It was pretty sunny and not much wind.  The weather hasn't been this nice forever!! 

10 easy miles today, like always.  The weather was great.  Not too much wind and the temperature was perfect.  I saw a big fat coyote today.  It must have been an old one, because it was almost white. 

5 easy miles.  Actually got up at 6:00 am and went running.  I haven't ran that early in a long time.  It wasn't that bad, I need to start running earlier more often. 

Did the Utah to Arizona 10k today in St. George.  I say 10k, but it was actually 6.4 miles?  I don't think I 've ever done a 10k that has been that far off the mark.  My time was 38:59, but had it been a real 10K of 6.2 miles I'm sure I would have been in the 37's somewhere. 

Man it was hot.  It started at 9:00 am, and for the hottest day of the year in St. George, that was a little late if you ask me.  Despite the heat, late start, and the distance begin off, it was a pretty good race.  It was an out an back course.  When you hit the turn around point, a race official put an X on your bib with a marker!  I felt bad for the middle of the pack runners.  I can only imagine being the 100th person in line, waiting for my bib to be marked.  I imagine there was a bottle neck.  Yes, the race has a few bugs that need to worked out for next year, but a good experience anyway. 

I was happy with my performance.  I came into the race not knowing what to expect.  I had taken some training days off prior when my wife had our new baby and I was sure it was going to show. 

I feel I ran well.  I came in 3rd overall, second in my age and only 10 seconds from second overall (Steve Hooper) and about 20  seconds from first overall (Mike).  I felt well the entire run and the heat didn't really bother my.  I dumped some water over my head at the turn around and that helped a lot. 

The race was advertised as flat, but there were sure a lot of hills in there.  I've finally completed my "Runners Series", so now I'm in the St. George marathon for sure!!

It was good to talk to some of St. George guys at the race, Bill and Steve.  I think we were glad that Dustin and Clyde didn't make it, it made us look better.     

10 easy smooth miles at 4:00 a.m. !!!  I was proud of myself getting up that early and running.  It felt pretty good to run by the light of the moon and stars, or coarse I was a little nervus about stepping on a rattle snake. 

Late run today, I didn't feel like getting up early.  I guess getting up yesterday at 4:00 a.m. and running left a bad taste in my mouth. 

I was able to sneek away from work today for a few hours and managed to get in 6 easy miles with some speed in between.

Speed miles

Mile 1 @ 5:33

Mile 2 @ 5:24

Mile 3 @ 5:18

Mile 4 @ 5:27

Felt pretty good about the speed in general.  I was a little tired from Saturday's race, but managed to post some good times.  I was fighting a little head wind on the speed, but I'm not complaining too much. 

Total of 10 miles.

10 easy miles. A little tight from yesterdays speed. I had to run some errands today in St. George, while waiting I decided to do my run.  I ended up running at a park on 7th North and Bluff.  I just ran on the grass the whole time.  I must have ran around that crazy park 25 times, but I got my 10 in.  I watched people come and go, while on their lunch breaks.  Most came to smoke or have lunch.  I even watched one person get a citation from St. George PD.  People were looking at me like I was crazy, probably woundering just how many times I was going to run around the park.  It ended up being a good spot.  I got to rest my legs from the impact of the asphalt, there were trees for shade and even a drinking fountain. 

Another 10 easy miles today.  It was my day off, so I slept in and ran around 10:00 a.m.  The wind was crazy out there today, at least it wasn't hot. 

The dog hasn't been running with me lately because of the heat.  He's a long haired dog and doesn't do well in the heat.  I shaved him yesterday and took him running with me today.  He did a lot better without all that hair. 

I'll have to get up early and run tomorrow.  I've got the early shift, which I hate. 

6 miles today.  Had a really weird scheldule and then a family party to attend.  Did everything I could just to knock off 6 miles.  I felt good just being able to get out and run today.

Total of 12 miles today!!  I haven't ran over 10 miles forever.  It's time to start ramping up.  I've been some what of a slacker lately with my miles.  I need to start getting serious. 

The dog did his longest run yet today.  He looked like he could have done another 10 easy, of coarse he doesn't get water like me.  Maybe it's best he doesn't go over 10. 

I felt pretty good about this weeks mileage.  I haven't gone over 40 miles in a long time.  I do feel a little more tired then normal, but I think I'll be ok. 

Good run today.  8 miles followed by a two mile tempo.  Nothing serious, just resting the body for race day. 

10 easy miles. Ran a little late in the day, man it was hot.  I've got to start getting up earlier. 

5 easy miles today.  Tried to focus on thinking positive thoughts for Saturdays race. 

Kanab 10k today,  a lot of people showed up.  I was hoping for the best.  The weather was good.  The course had a different finish then last year.  Instead of finishing down hill, it finished with about 1 1/2 miles of uphill. 

I got to the starting line about 10 minutes before the gun went off and right away spotted Mike Schramm ( I think thats how you spell his last name).  We like racing each other, but there was a look of frustration on both our faces as we spotted each other.  We both new it was going to be a race. 

We were informed at the starting line that there was a $200 cash prize to the overall winner.  Mike came up with the idea of splitting $150 to $50 for first and second overall.  He suggested that as long as we were within 20 seconds from each other, that we should split it.  Mike beat me at our last race by 30 seconds, so I figured I had nothing to lose and we shook on it.   

The gun went off and me and Mike locked onto each other right away.  There was some surging, but neither of us was willing to fall back.  We left the rest of the pack in the dust.  I think 3rd must have finished 3 minutes behind us. 

I decided early in the race that I was going to surge with Mike and not allow him to get that lead on me that he always does early in the race.  We stayed neck and neck until about 5.9 and then Mike poured it on a little, of which I couldn't answer.  Mike finished 1st overall and myself 2nd overall.  I finished 8 seconds behind him and gladly took $50 of his prize money. 

I finished in 35:31and Mike in 35:25.  Our times were just barely slower then last year, when he beat me by 5 seconds and took first overall and myself 2nd overall.  I'll get him one of these years at Kanab.  the course was much harder this year, so I'm not complaining about my time.  Good trophies and the drawings were nice.  I ended up with two wind and glow flash lights!! 

I'm planning on the Utah Summer Games for my next 10k.

10 easy miles.  Didn't really feel all that bad from Saturdays 10k.

Started my run this morning getting timed for our departments 1.5 mile PT test.  I poured it on a little going uphill and agaisnt a head wind.  I finished the test and then did another 8.5 easy miles. 

crazy schedule, feeling a little lazy and I'm having some shin splint.  I'll take a few off and recover, rather then risking a more serious injury along the way. 

10 easy miles.  Got up late and paid the price running in the heat.  Legs felt a lot better today, no sign of shin splint.  I'll think I'll try a 14 miler tomorrow. 

14 early miles today, a new season high for me!!  I'm going to start working more on my endurance.  Nothing too fast, average time was 7:13 for the duration of the 14.  Felt pretty good, I'm sure I could have put in a few more. 

10 easy miles.  I'm a slacker.  I can't believe I only ran 10 miles this week. 

10 easy miles. Going to try and do a long one of 16 tomorrow. 

16 miles.  It was pretty slow, but I did it without too much trouble.  I felt like I could have gone further when I was done.  I was half tempted to run again tonight. 

10 easy miles.  Calves were pretty sore for the first 1/2 mile, felt good after that.  Ran a little faster then yesterday. 

5 easy miles.  Achilles tendion pretty dang sore.  I'm starting to think Sasha knows what he's talking about. 

First 1/2 mile tendion really tight, didn't get worse and loosened up a bit.  It hurt for the duration of the run, but didn't get  any sharp pains ofranything.  I decided not to overdue it and only went 5 miles. 

By the time I was done, my tendion felt a little tighter then it did when I started, it hurt just having my shoe rubbing on it.  I popped about 800mg of Ibuprofen and iced the crap out of it. 

Add on from yesterday:

Tendion has a wierd looking knot in it.  It doesn't hurt any more then it did, and didn't tighten up overnight.  Took another 800mg of Ibuprofen.  I'll see how it feels and go out this after noon for another 10 after work.  I may end up shutting it down after a few.  I've always got Sunday to rest, but we'll see what happens. 

5 easy miles.  Tendion still pretty sore, stiffened up towards the end.  It did feel better then yesterday.  I wanted to do 10, but I thought I would be risking injury. 

Did the last mile in 6:45 just because I was curious if going a little faster would make it hurt more, it didn't. 

10 easy miles, did the last 3 miles at about 7 minutes a miles.  Tendion was a little stiff.  Felt pretty good the first 5 miles, it was a little sore the last 5, but it felt better then it did on Saturday, so I think it's getting better. 

As much as I would like to do speed tomorrow, I think I better not.  I don't want to agitate anything. 

10 miles today.  Tendion started out a little tight, loosened up after the first mile and felt better towards the end then it did yesterday.  I think it's getting better.  I'ts still swollen and tender, so I'm still taking it easy. 

I was able to do the last 3 miles at a pretty comfortable pace and I felt fine. 

5 easy miles.  Tendon was pretty sore, desided not to push it.

10 miles.  Tendon was pretty sore by the time I was done.  I've got this blister thats been killing me lately.  Or coarse this dang blister has to be on the same foot with the tendon problem!  Everytime I run on it, I get a new blister on top of the old blister.  It's probably about 5 blisters deep now.    I'm a mess. 

5 easy miles.  Tendon was especially sore today.  Towards the end of my run it started feeling a little better.  I'm guessing I'll be good for 10 tomorrow. 

Blister is still there and it's about 7 blisters deep now.  I'm telling you, I don't think moleskin was made for running.  I sweat and the moleskin just sluffs off everytime. 

10 miles today.  Took a few miles to warm up the achilles tendon.  Started feeling better after a few miles.  I naturally started running a marathon pace around 6 per mile for the last 3.  It felt pretty good and didn't put any stress on the achilles like I was fearing it would.  Blister didn't hurt too much either. 

A painful and slow week of running.  Managed to run everyday, so I guess thats a good thing. 

10 easy miles this morning.  Felt pretty good.  The old tendion wasn't too swollen and didn't take as long to warm up.  I'm hoping I'm on the road to recovery.  I'm planning on running the Utah Summer Games 10k this Friday.  I know I'm not going to be up to racing condition by any means and I wont be running it as fast as I want, but I'll run it for fun.  It's been a long time since I've did a race just for fun.  Who know's it might even be fun? 

10 easy miles.  Tendon still telling me to take it easy.  I feel like an old grandpa or something with this tendon injury.  It takes me about 4 to 5 miles to loosen up with this achilles thing I've got going on. 

5 easy miles this morning.  Tendon tight and sore starting out.  Felt better towards the end.  Saw a golden eagle get hit by a camper trailer while running today.  Thing was huge and sorry to say it didn't make it. 

Tappering down for tomorrows race.  I'm going over to Cedar tonight to pick up my race packet and to stay at my moms house.  I may get out and do a couple of real easy miles. 

I had a game plan of running a conservative race, basically trying not to agitate my achilles tendon.  I haven't done any speed for 3 weeks because of it, so I wasnt' expecting anything too fantastic. 

I started out kind of slow holding back for the first mile.  I did the first mile in something like 5:33.  It felt natural, I wasn't winded like I was expecting to feel.  My achilles wasn't showing any signs of pain, so I did what felt natural. 

I kept the same pace throughout the race, averaging 5:31 per mile.  I never pushed it and towards the end I sprinted home to pass two runners that seemed just about dead to me.  I finished feeling strong and injury free.  I didn't even really pay attention to the time during the run, which was nice for a change.  Or coarse when I realized that I ran a 34:22 and that my current PR is 33:55 I was wishing I had pushed it a little. 

When I got home I was feeling good and not wanting to be sore the next day, I decided to get that lactec acid out of my system and ran an additonal 7 miles at about an 8 minute mile pace. 

I guess the real test is to see how I feel tomorrow, but I think it's time to start putting speed back into my workout. 

10 easy miles, felt pretty good, a little sore from the race.

Long day.  Started early ended late.  Only had enough time and desire to do 5 late night miles. 

10 miles this morning.  Felt pretty good.  Did 3 miles at just about marathon pace. 

Stopped by Steve's running store in St. George yesterday.  Bought a new pair of shoes for myself and the wife.  I got the Asics Gel Nimbus 9's.  I love Nimbus.  I also picked up the Struassburg sock for my achilles tendon.  I hope it does the trick.

I used the sock last night.  I'll give it about a week and see what happens, I'm hearing good reviews about it anyway.  I tried out the new Nimbus 9's today, loved them. 

I'm planning on doing some mile repeats at speed tomorrow. 

11 total miles today.  Got out a little earlier then normal, which was good because I ended up doing a little speed.

Did a pretty good warm up and then 1 mile @ speed in 5:59.  I know it wasn't very fast, but I haven't done speed for awhile besides the Summer games 10k last Friday, so I was a little sluggish. 

Did a few more miles @ speed, each one natrually got a little faster mile two @ 5:44 and mile three @ 5:27.  I didn't want to over do it, so I stopped at three. I'll probably add another mile to the speed next week. 

My seven year old daughter plans on doing the Bryce Canyon 5k again this year and was bugging me to train with her, so we went out and did 1 mile.  She might end up being a good little runner one of these days. 

Another day miles day.  I felt a little tired and slow from the speed I did yesterday, but overall a good run. 

Worked late last night.  I spent about 4 hours helping someone that was stuck.  Crazy guy went off road, in the sand, without four wheel drive.  I almost had him out, but he didn't know how to drive when being towed.  I ended up getting stuck myself and then we both worked on my vehicle for awhile.  We must have collected every piece of sagebrush with in a 1/4 mile just the build up a road enough to get some traction.  Between using the high lift jake, killing all the sage brush in sight to make a road and shoveling with our hands, we both finally made it out.  I was so dehydated by the time we were done and of coarse it was dark.   All I could think about the whole time was how it was going to effect my run in the morning. 

I was so tired this morning I didn't run.  I'm going to go out this afternoon in the heat of the day, I'm sure I'll suffer for sleeping in. 

Did a 10 miler this afternoon, it was way too hot!!!!  I carried water with me and there was a little wind, so I didn't pass out and die.  Now I know why I run in the morning.  I feel bad for all those crazy runners in St. George, now thats hot. 

2 easy miles, almost didn't do any. 

10 easy miles today for the birthday boy.  31 Years old, man it stinks to get older!!  I used to welcome birthday's.  Last year was pretty rough turning 30, they had me on suicide watch for the day and had to take away my weapon.  Turning 31 isn't as bad as turning 30.  I keep telling myslef that I'm in the prime of my life.  I feel like I'm in pretty good shape and I weigh less then I did when I graduated high school. 

As I was running my 10 miler this morning I thought, "wow, how many people in my graduating high school class can say that after 12 years from graduating, that they are still in shape, feel good and are keeping off the pounds."  That thought made me feel a little better about myself.  Birthadays are tough for me. 

I bought some pretty light racing shoes from Steve for my birthday, so that made me feel a little better as well.  Maybe I'll try them out tomorrow with a little speed work.   

10 easy miles.  I felt pretty sluggish after all the cake, ice cream and Mountain Dew that I had for my birthday yesterday.   I was going to do speed this morning, but I wasn't feeling like I would have got the most out of the work out, so I'll do it tomorrow instead.

10 total miles today.  A pretty good day for speed.  Started a little earlier to beat the heat.  I ran on my new Saucony Type A shoes.  They are a lot lighter and  are going to be my racing shoes in the future.  I've never had a pair of  racing shoes, I've always raced in my trianing shoes, whice are probably too heavy.  These Saucony Type A's are light, I felt like I was running bare foot.  I've never ran in anything so light.  I thought I had better try them out before my first race in them, I was impressed.

Did some speed today, mile repeats @ speed.

Mile 1 @ 5:41

Mile 2 @ 5:31

Mile 3 @ 5:22

Mile 4 @ 5:16

Pretty good work out. The first three were pretty easy.  The last one I was getting kind of tired and didn't think I was going to be able to do a sub 5:30 mile.  I think I was mentally tired, but my body was more then able.   I maintained a decent pace and worked to maintain it and was suprised to see that it was my fastest mile.   

10 easy miles this morning.  Didn't get started until 8:30am, way to hot.  I'll have to get an earlier start tomorrow, I'm planning on doing at least 14. 

I was pretty tired on my run this morning.  It could have been the heat or yesterdays speed that took all the enery from me.  I felt pretty slow and sluggish.

14 miles this morning.  I was proud of myself, I actually got up at 5:00 a.m, it was nice to get done with my long run before it even got hot.  Felt pretty good throught the run.  Ended up doing some marathon pace miles inbetween and towards the end.  I averaged 7:07, not bad, but not really good either. 

I feel good and should be in good shape to pick things up a little next week.  The achilles tendon hasn't bothered my all week.  I haven't even felt it, which is a good thing. 

10 easy miles this morning, followed by 1 more with my seven year old.  She's going to run a mile race this 4th of July, she's pretty excited.  I'll be doing the 4 miler. 

5 easy miles this morning.  Kind of taking it easy for tomorrow's race.

Did a local 4 mile race this morning in Alton.  The competition wasn't there, so I probably  didn't really push myself like I should have.  I think 2nd place overall must have been 10 minutes behind me.  I'm not sure if I can really count this one as a win.  The race was at about 7100 feet and uphill the whole way, it was a tough course.  I'm glad there wasn't anyone pushing me, because I don't think I would have wanted to work harder then I was. 

I was most happy with my 7 year old girl who knocked 2 minutes off her 1 mile from the same race last year.  She ran a mile in 9:07!!  I don't think I could have done that at her age.  I was a proud father.  She took her division as well (7-10). 

10 miles today, felt pretty good.  Legs felt pretty fresh, no damage done from yesterday's race. 

6 easy miles 4 @ speed.  The speed wasn't to impressive, most likely a results from Wednesday's race or being to lazy on my part and not wanting to push myself more. 

5:51

5:41

5:32

5:20

Nice and easy long run today.  Felt pretty good throughout.  Felt pretty fresh, strong and injury free.  Felt like I could have gone 10 more.

Total 16 miles for the day. 

11 miles today.  Eight easy and 3 at a pretty good pace going uphill towards the end of the run.

I actually ran with someone today.  I thought I was racing, I don't see to many people where I run.  I ran with my brother in law, who's been training pretty hard for the Bryce Canyon Half.  It was his last long run and the longest he's ever ran, so I decided to run the 11 with him to see if I could be of any assistance.  I was surprised to see how fast and prepared he is for Bryce.  He's 21 and has been training pretty seriously over the last 3 months for his first half.  I'm sure he'll run a sub 7 minute mile on race day.  We ran at 7200 feet, I didn't really seem to notice the elevation. 

We saw two red tailed foxes.  We spoke of the beneifits of running and race day stratagies for potty breaks. 

10 easy miles this morning.  I was going to do some speed this morning, but I thought a day of easy running would do me good after yesterdays run.  I'll do some speed tomorrow.  Hopefully I'm smart enough to get up early tomorrow and beat the heat.   

6 easy miles and 4 mile @ speed.  I was happy to see an overcast this morning, it made for a cool run. 

Did miles repeats:

Mile 1 @ 5:44

Mile 2 @ 5:33

Mile 3 @ 5:25

Mile 4 @ 5:13

I was pretty happy with the overall results of today's work out.  I need to start pushing that first mile. 

10 early miles @ 5:00am.

10 miles.  HOT HOT HOT!!!

12 easy mile, started way too late.  It was a slow, sluggish run.  At least I got out. 

10 easy miles, body felt better rested from last week.

10 easy miles.  Once again started too late and had to run in the heat. 

Thunderidge scout camp, with my scout troop.  Got up early 5:30 am and got in a 10 miler on backwoods trails before the sun came up.  I ran under pine trees, past lakes and deer at over 9000 feet.  It was a beautiful run.  I took it easy and just enjoyed the run.  I was back in camp before any of the scouts had even got up for the day. 

Spent the rest of the day helping scouts with merit badge requirments and did a lot of hiking. 

5 easy early miles at scout camp this morning.  I had to come home after breakfast and work.  I had fun with the boys, but it's going to be nice to be in a bed again and shower. 

I'm looking forward to Bryce Canyon Half this weekend.  I've kind of been a little tired all week on my runs, so we'll see what happens.  Not really sure what to expect.  I don't think I'll run again until the race. 

Bryce Canyon Half today.  Didn't really know what to expect.  I went into it probably in about the same shape I was last year at this time, and ended up getting about the same time I did last year (no small wonder).  I guess theres no reason I shouldn't be able to PR at St. George this year, with a little extra work. 

I wasn't my normal excited self going into today's race.  In fact, I hadn't given it much thought.  I didn't have any expected times and didn't really care.  I've been so caught up in work lately, that I haven't been thinking about races.  Sure I've been getting in my runs, but I haven't been able to enjoy them much.  I've been working towards a promotion at work for the last two months and that's all I really think about.  I've been studying my brains out for an interview and testing process that finally takes place on Wednesday.  I'll be able to relax and start focusing on running a little more after next week.  If I get the job, I'll be moving to Bullfrog at Lake Powell.  I'll still be running, just a little farther away.  Who knows, with a lake in my back yard (literally), maybe I can start doing some triathalons.  ( or however  you spell it). 

Overall I was pleased with the race today, not really focused like I should have been, but glad I did it and it was nice to get a piece of hardware at the end.  Maybe one of these days I'll be able to catch that Steve Hooper.  He's always just a little out of reach. 

5 easy  miles, trying to decide if I'm going to run Enterprise 10k tomorrow.

No, I don't think I'll run Enterprise today.  Still a little sore and I don't think I'll be able to run to the full  of my potential.  Having ran Bryce Canyon just two days ago I think the body isn't in any condition for more down hill punishment. 

Ran 10 miles with my old man this morning, he rode his road bike.  My dad got hit by a car on his way to work on Thursday, it really messed him up.  My dad woke up in the middle of the rode in a pubble of blood, that was coming from his head.  The guy didn't even stop.  My dad had a front and rear light and a reflective vest on.  I really hope they catch the guy.  I'm sure it busted up his car, because there were pieces of it everywhere.  Any way my Dad is doing ok, other then some messed up ligiments in his leg and a head thats too swollen to wear a helmet. 

Watch out for yourselves out there guys, you never know who's behind the wheel. 

10 easy miles today.  I didn't make it out yesterday, I had a big job promotional interview.  I should know in a few more days if I got it.  I think I nailed it!  I've been really focused on the interview and the testing that went with it.  I'll be able to focus a little more on running now, now that's it's all over with.   

It's my wifes birthday today. 

10 easy mile this morning.  I was thinking about the promotion at Bullfrog the whole time I was running and wondering if I was going to get the job.  When I got home I recieved the call.  Yes, I got it!!  It looks like me and the family are going to be moving to Bullfrog Lakepowell.  I'll be going from working off of ATV's to working on boats, and waverunners.  I love my job. 

I'll be about 5 to 6 hours away from this area now, which means I probably wont be doing any more local runs around here any more, besides the St. George marathon of coarse.  It's bitter sweet, but I think it's the right move for the family right now in our lives. 

10 easy miles. 

10 easy miles.

 Too lazy to run.  It's my anniversary today, nine years of marriage.  Me and the misses are staying overnight in St. George.  I'm sure I'll regret not running later. 

10 easy miles today.  Felt fresh and eager to run.  I skipped yesterday and slept in this morning.  Luckily there were a lot of clouds this morning to make up for me being lazy. 

10 easy miles today, thinking about doing some speed tomorrow.   Got to run in the fog this morning, kind of cool. 

10 easy miles.  I've been packing and preparing for our move to Bullfrog.  Running hasn't been my number one priority lately. 

10 miles.  Like I said, I've been really focused on this move and all the work related training and what not that goes with it.  I really need to get in a strong week of running regardless.  I'll try and make this Saturday my last long run out here.  I'll probably go 18.  I've put in thousands of miles out here over the last 3 years.  It's going to be bitter sweet leaving. 

6 easy miles and 4 miles at speed.

Mile 1 5:48

Mile 2 5:49

Mile 3 5:38

Mile 4 5:32

Nothing to brag about, although I did get up at 5:00 a.m. which I haven't done for awhile.  I don't often work the morning shift, but today I had to, so I was forced to get up earlier. 

Long run today of 18 miles.  I felt pretty dang strong and fresh the whole way through.  I imagine it has something to do with skipping a few day this week.  Sure, I feel guilty and a little lazy, but I put that extra energy to good use by packing up and getting ready to  move.  We load up on Wednesday and leave on Thurday.  I'm pretty excited.  It's hard to stay focused when you've only got one thing on your mind. 

10 easy miles this morning.  It was most likely my last run out here before the big move.  I tried to take it all in,  the senary, memories and the route, that I've ran thousands of miles on.  Only having one route to run on can get old, and it really has.  I'm excited to be able to have more options.  I'll have a lake in my back yard and I have a road bike.  I think I'll try an ironman in the future. 

You guys probably wont hear from me in a couple weeks, but I'll still be running.  It's been great running with everyone out here at the races.  I've made some good friends.  I don't imagine I'll see any of you for a long time, unless it's at the St. George Marathon.  Keep running and stay injury free. 

10 easy mile at Bullfrog, Lake Powell.  Man it's hot out here.  I did a run along the shore line and at the end of my run jumped in the lake, which is about 80 degrees.  There are a lot of places to run out here, a lot of dirt trail as well.  I think I'm going to like training out here.  I'll just have to start getting up earlier. 

10 miles.  I started at 6:00 a.m. thinking I'd beat the heat, it was still hot.  I don't how you St. George guys do it.  I was sweating like crazy from the first 1/4 mile to the end.  I think I'll go jump in the lake today. 

I'm getting ready for my first busy, crazy weekend out here doing boating patrol.  I here Labor Day weekend can get pretty busy out here. 

The family is fitting in pretty good.  My girls have made lots of new friends and our family has been invited over for bar-b-q's just about every night.  So far so good. 

10 miles out to the tough burr trial this morning.  Man, there are some steep hills out here!  I guess for every steep uphill there's a steep down hill.  I thought I had hills where I came from, but these hills take the cake out here. 

I'm finally starting to feel a little comfortable with running again, work and the move.  We've been kind of stressed out as a family lately, but things are starting to fall in order.  Unfortunately I've really been slacking in running with everthing thats been going on.  Running has always been a priority, but it's kind of taken the back seat these last two months.  I feel a little guilty, but family and work came first. 

Unfortunately the St. George marathon is less then a month away and I'm not anywhere I would like to be in my fitness.  There's no way I'm going to PR this year.  I'll be running a nice comfortable pace and run it just to run it.  I've never ran a marathon just for the fun of it, I've always tried to PR.  Who knows, this could be fun. 

10 easy miles. Not a week to brag about. Going to Grand Junction, Colorado today.  We haven't been anywhere for a month.  I like living out in the middle of nowhere, but it's nice to get to a city every now and again.   I need to pick up some new running shoes.  I'm also enjoying fishing for cat fish out here.  I need to pick up a new pole and some cat fish bate, man that stuff stinks!!!

10 easy miles this morning.  I know my marathon schedule is all messed up, but I really need to get in one more long run.  I think I'll do a 20 this Saturday. 

10 miles this morning.  I may be wrong, but it may be cooling off over here.  It wasn't that hot this morning.  I broke in my new pair of Asics Gel Nimbus VIII, which I got on sale for a sweet $79.99!!  They felt pretty good.  I've noticed with the Nimbus, that it doesn't take long to break in a new pair of shoes. 

I'm headed over to Kanab tomorrow for a department shoot.  I'm excited to run at my old place of residence. 

10 easy miles today in Antimony @ 6800 feet.  I was cold this morning, I almost forgot what that felt like.

10 easy miles at Antimony.  Another cool morning.  I can't wait until it's this cold at Lake Powell. 

20 miles today.  Last long run before St. George marathon.  I was a little nervus about the distance today, considering I've been slacking off on my long runs for awhile.  I hadn't gone over 10 in about a month .

The run actually went a lot better then I had hoped for.  I felt pretty strong and fresh throughout, with no major problems.  My left knee started hurting the last 3 miles, but not too bad.

8 miles today.  I was curious to see how my body and knee would feel today after Saturday's 20 miler.  To my surprise, I felt completely normal.  My knee feels good and I don't have any post pains. 

It was 60 degrees this morning!!  What a treat.  I haven't had cool weather like this forever!! 

3 total miles today.  Semi-annual physical fitness test for my department today.  Did the mile and a half in 8:11. 

6 easy miles.  Just trying to get out a few times this week and not over due it.  Sad to say, I haven't really given the St. George marathon a  lot of thought for this year.  I'll run it and glad to do so, but not really sure what to expect. 

I purchased a triathlon specific road bike last week.  I'm going to start doing triathlons this coming year.  I really love to run, but I feel the need to start mixing it up as well.  I'm at the perfect spot for it.  I'm sure my running speed is going to come down once I start crossing training more, but it's going to be nice to mix it up for a change. 

I'll put in a 4 tomorrow and a 2 on Wednesday.  Thursday I may get out and ride my bike a little. 

Don't get me wrong, I'm excited for the St. George marathon.  I'm going to plan on doing it every year, but I need to get excited again about training and I think doing triathlons is going to make it exciting again for me. 

2 easy mile today.  Tried to visualize the St. George marathon, didn't have much luck.  Not really sure what to expect.  I guess I'll just run as well as I trained, that's a pretty safe guess. 

Like I said, I didn't really know what to expect today.  I knew I wouldn't be happy unless I ran under 3 hours, so from the start I just tried to focus on holding that pace.  I felt pretty easy, but I wasn't so confident on my fitness, so I didn't allow myself to really push it.  I ended up using the bathroom once (about 35 seconds). 

First half in 1:30:16.  I just maintained till about 20 and them did some 6:30 miles towards the end.  I had my legs under me the whole time and didn't really ever get tired or feel like I couldn't hold the pace.  Finished with a little extra left.  I don't know how much faster I could have gone, or if I could have gone any faster, that's the price one pays for not pushing it.  Basid on past marathons, when I push I always do worse, when I conserve I do well.  I think I probably ran a good game plan.

Not too many blisters, no injuries, feel pretty dang good.  I think I'll break out the bike this week and try to maintain some of my fitness.

A lot of good races today.  I'm happy with my time today and satisfied to have ran under 3 hours.    Logan is my hero.

I don't usually do anything for a week after a marathon.  I've been a little busy all week, working on a missing persons case.  I decided to give the Triathlon bike a ride today.  I've been waiting for about two weeks to break it in. 

I rode my bike from Bullfrog to Ticaboo and back, 24 miles.  Man we have a lot of steep hills out here.  I cant believe how fast I got going going down some of those hills.  I guess pushing all these hills out here in training is only going to make me better on race days.

I'm not sure how many mile one has to bike to count as one mile of running?  Anybody have a clue?  I'm guess 4 to 1? 

10 mile bike ride this morning. 

3 easy miles with my wife this morning.  I pushed the baby jogger.  First run since the marathon.  It was an easy pace and felt pretty good.  I was on my feet a lot last week and biked a bit, so I'm sure that had something to do with it.

Kenzee's first time in the baby jogger at six months.  She didn't seem to like it as much as her sister's when they were her age.

16.38 miles on the bike this morning.  I pushed the pace a little.  I saw two coyoties out hunting this morning.  They stopped and looked at me while I rode past.  I'm sure they were deciding if I would make a good meal or not.  I growled back at them and they decided against it. 

5 easy miles today.  I'm trying to decided on a distance that I can maintain this winter and still stay in o.k. shape.  I plan on running three times a week this winter and riding my bike three times a week as well.  I should stay in o.k. shape with 6 workouts per week. 

Nice bike ride this morning of 15.2 miles.  40.6 mph going down one of the hills, I hope I never crash going that fast. 

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5 miles this morning.  I could actually see my breath this morning, I hope that doesn't mean it's going to start to get cold.  Going t Antimony for the weekend ( in - laws), always a treat.  I may run another 3 with my wife this afternoon.