Decide--Commit--Succeed

Day 4 in a row of trying to work into building back my base miles from my 6 week injury layoff. The old leg felt pretty good the first mile was not much of an issue until the last .25 mile like yesterday. It seems to recover enough in 24 hrs. in order to run each day, so that much I am thankfull for. Hopefully it will begin to come around and at some point get strong again. I am planing on running tomorrow which was my goal for the week to make 5 days ina row. I will more than likley stick with this routine another week or two and then increase my milage a little. Today I also did 35 min of upper body strength training and another 200 crunches. At this point my average min. per mile is not an issue until I feel I have a good base under my belt. Have a great weekend and we will talk tomorrow.

My goal this week was 5 days in a row for running, I was able to do that today. The leg was a little on the weak side and the last mile a little shakey. But we got through it. So I guess this counts as my long run for the week? I know I will improve it will come in time. Hopefully next week we will be that much better. I'm tired another 60 plus hour week at work.

I like Mon. runs for the reason that I had a rest day on Sun. and my leg never seems to  bother's me. I am hopeing this week there will be a big improvement with the leg. The roads were fairly clear, but there was a good north wind on the way back that made it a little cold on the face. But all in all it was a good run. I did not do the weight's today it to hard with all the Grandkids here. Emma has another check-up tomorow on the fluid in her lungs and heart. I hope and pray that it will show signs of great improvement. She is so amazing how she just keeps going strong.

Compared to last week at this time my leg felt pretty good on my run today. Very little discomfort and by the time I got over to the river bottoms I decided to do my little 3 mile loop. Seen some Deer in the river bottoms, looked like they were injoying the nice sunshine. I think my leg is getting stronger each week, so I think I am headed in the right direction. I'll continue to increase the mileage a little at a time. I also did 200 crunches after the run today. We will see what the tide brings in tomorrow Noonin.

Last night was not a good night, I was up all night with puzzelitis. Mostly coming out of the backend of the old boat. So my energy levels today are pretty low. I didn't go to work today sleept most of the morn, woke up around noon. About 2 the sun was out so I thought I would try a run.  Was able to get it in but it was not pretty energy levels from last night's poop atack took it's tole. My leg didn,t feel any worse than yesterday it did ok. I hope tomorrow I will have my energy back. I will go and take a nap now. Bye for now.

I don't know were I got the energy to run today, this virus or what ever it is seems to be hanging on. I have really had to force myself to eat today. The sound of  food or to look at it makes me ill. So my energy levels are on the low side. But I was able to gut out a little run. Did my little river bottom 3 plus miler to day, the old leg was know worse so I think it is still coming along. I am not ready to do any speed work yet, I will just try and continue to build up my base.  I also did 200 crunches. See ya tomorrow.

Nice warm morn for a run. It felt good to only run in one layer. About halfway through I did'nt need any gloves. Today I decided to go out to GU Corner and back I hav'nt been out that way for a few month's since my injury. I was able to hold about a 9:50 pace and Both legs felt good and strong. I think I could have pushed harder, but speed right now is not my concern as much as building up my base again without any injuries. So all in all I feel good about the progress I am havng this week. Todays run was all about getting the legs used to more miles. So I can see light at the end of the tunnel.

Tow Jam Runner Out.

Kayano 13's  65 miles

Awesome weather this afternoon made for a very comfy run. It was nice to run without the full winter weather garb. My legs did feel a little tired from sat. run, but the last mile they actually felt stronger. I think my leg is doing much better, around 85% to 90% healed. We should be able to have a great week of training and building my base back up. I also did 30 min. of upper body weight training and finished with 200 crunches.

My Daughter Haylie went back to her home in Vegas today. She called around 1:30 p.m. time and said it was 70 degrees. Not fair!!! Well at least it's quite around here again.

It's a beautiful day, don't let it get away. Did my little river bottom 3 miler loop, was able to wear my shorts and a long sleeve top. It felt awesome to have some sunshine. My leg today was not even an issue, both legs felt real good with more energy than yesterday. I am going to pronounce myself  all better. I will still progress slowly and just listen to the old body. Increase milage next week. I was able to do 30 min of upper weight training, with 200 plus crunches. Today was a good day. I know there are more ahead.

Kayano 14's,  3.25 miles. I am going to like this shoe alot. Reminds of the Kayano 12 of a few years ago.

Winter is back, yuk!!! I did not want to run in the snow strom so I did 3 miles worth on the eliptical. I will plan on a run tomorrow.  I also was able to do 35 min of upper body weight training, and polished off with 200 crunches. Hopefully better running conditions tomorrow. See ya then.

Holy Toledo!!!! THAT'S ALOT OF SNOW.  Wow what a winter it has been for snow fall. The roads were clear enough for a run this late afternoon, so I did my little GU Corner 5 miler which is an out and back with a couple of 400m or so hills. My legs felt good and strong, no leg issues and I actually felt like pushing alittle bit. todays run I feel good about and we are coming back nicely from the injury. I finshed my workout today with 30 min. of upper body weight training and polished off with 200 cruches. My total time for the run was 50:28. My times are begining to come down the more I run. Today felt like a good rythum. The weather is going to be nice for a few days so lets enjoy some good runs. See ya tomorrow.

A very cold morn. feels like the land of the frozen chosen. I will be glad for the warmer spring temps that hopefully will be coming soon. The run this mron was great felt good and strong in both legs. My leg is always a little sore after but I spend some time in strecthing and ice, yes ice is my best friend at my age. It has been another pretty good week of training. I would like to do more 5 miler's next week, we will just have to see how we feel. Ended todays workout with the 200 crunches. See ya next week.

With the holiday today I was able to have the day off from work, plus my birthday is today so it's one of those bonus days. It was fun to go for a run this morn. It was a little brisk, but after the first mile ya warmed up and it was a pretty sweet run. My legs felt pretty good and no real issues there. I don't think I am ready to do any speed work yet. Just keep trying to build my base back. My goal for this week is to do at least 5 milers all week. For my B-Day my son Bryan took me skiing for half a day up to Sundance. The weather was awesome and the snow was great. So all in all this has been a pretty sweet day. See ya tomorrow.

Today my legs were pretty wacked from yesterdays ski adventure. It took alot of determination to finish the run today. I think a turtle could of passed me today. My legs were not sore, just tired from using different muscels I guess. After being on top of the mt. yesterday and looking down into the valley I was'nt sure that I wanted to run in this cruddy air. But no brain no pain so I did my out to GU corner and back 5 miler. Temp was nice just wacked out legs. Hopefully tomorrow they will be more recovered. I finished my workout today with 30 min. of upper body strength training, and 200 crunches.

Catch ya tomorrow.

Ya know there are some smells that make me dry heave. I'll esplain later. I decided to go a different route today. Out to GU corner 5 miler is getting old. It was time to see some scenery that I have'nt seen sense last fall. I did the river bottoms road were it come out by the Bishops Storehouse, and then up Scenic Drive to home. A little over 5 miles. Anyway back to the smells part. There is a cow yard just before you come out of the river bottoms, and with the warm temps of the past few days the snow has been melting with the winter cow poop and the smell made me do the dry heaves for a few moments. Was'nt very pleasent. In just a few more weeks the temps will be rising which really should get the smelly juices going. For most of the run my legs felt better than yesterday, until I hit the Senic Drive hill. But I was able to keep it going. All in all I felt good about the run. Finished with 30 min. of upper weight training, and 200 crunches. See ya later.

Decided to do the smelly run of yesrerday, but in reverse. The first mile is a down hill the last 4 are a graduale up hill workout. My legs felt good and strong today, for some reason I ran this run about 4 min. faster than I did yesterday. Only todays was mostly uphill and yesterdays was mostly down. Go figure. I did'nt have the dry heaves like yestrdays which was nice, but the smell was still there. Ya got love spring time in the river bottoms. I don't know if I dare post mile splits yet. There still pretty slow.  Kim and Lybi are leaving me in the dust, I'll wait until I can run in there circle of dust. Oh what the heck. My total time for the 5.2 was 50:19.

Mile 1. 9:49

        2. 9:46

        3. 10:07

        4. 10:10

        5. 8:57

I finished my workout today with 30 min of upper body strength training, and another 200 crunches. I feel pretty good about todays workout, and at how things sare progressing.

Hopefully see ya out on the road.

Got home from work around 10 am and 10:30 straped on the old running attire and headed down the road. Todays run was all about the longer run and getting the old bod used to the pounding of the longer run. Felt good most of the run did get a little tired towards the end. The weather nice an comfy, kind of over dressed, it did get warm towards the end. Training this week as gone well. Starting to get the base miles back up. looking forward to a good week next week. No injuries which is a good sign.

have a great weekend ya all.

Nice warm temps this afternoon for my run. Was able to run in shorts for the 3rd time this month. The sunshine felt awesome, which made for a fantastic run. My legs felt a little wack I think from sat. long run but we got through it. My hamstring that I injured last fall was a little bit of an issue today. Will have to keep an eye on it and hope it dose'nt progress into anything serious. I also did 30 min. of upper body weight training and 200 crunches. Hope the weather stays nice for a few days. Catch ya tomorrow.

Decided to do a tempo run today. I have not done that since last fall. My hammy felt a little better today which was a big relieve. It was kind of a bother after yesterdays run. I want to run SGM this year in 4hrs or less, so an 8:50 to 9:00 min mile is what I was shooting for today.

Mile 1. 9:26 warm up mile

        2. 8:50 felt pretty good

        3. 9:19 Recover mile

        4. 9:33 Oh well!!!

        5. 9:40 This last mile was all up hill (Senic Drive)

My average pace for the intire run was 9:21. Looks like I have alot of work to do. I did the smelly run down the river bottoms and come out by the bishops storehouse. All in all I did ok, we will just keep on working it. I also did my 30 min of upper body weight training, with 200 crunches.

Kayano 13's Blue

This has been a cruddy week for training. Just have had to many distractions, it has been a very strange week. Today we ran out to GU Corner and back and injoyed the nice warm weather. I guess it goes down hill tomorrow. We take what we can get and have fun. My total time for the run was 48:12. Mile split are as follows.

Mile 1. 9:36 warm up

        2. 9:47 don't know what happened here!!!

        3. 9:51 Felt like I was pushing hard

        4. 9:47 crudd

        5. 8:39 more like it

It has been a stressfull week , I won't elaborate. I hope next week is better and more consistant. I did 30 min of upper weight training, and ended with 200 crunches. I am plannning on a long run tomorrow. Hopefully at least 8. See ya then.