Decide--Commit--Succeed

Cold, cold, cold, did I say it was cold? I opted to run in shorts and 2 layer top today and froze my booty off. Is it ever going to warm up? It would'nt have been so bad, but the south wind was blowing pretty hard which seem to be in my face all the way. My total time today was 1:07:27, with and average pace at 9:33, yeas i know little Bro. it is very slow. My mile splits were as follows.

Mile1. 9:24

       2. 9:22

       3. 10:00

       4. 9;23

       5. 9:26

       6. 9:39

      7. 9:40

Come on spring.

Today not as cold as yesterdays run, instead of a wind chill of 14 degrees it was a balmy 17 degrees. Most of my run today was an uphill workout. I actually felt pretty good, my legs did feel strong coming up through the river bottoms. On the way back across the tree line road the north wind was in my face so it did get a litttle cold. And my last mile I had some energy to grunt out an 8:50 mile. My total time today was 1:06:28, with an average pace of 9:23. My mile splits were as follows.

Mile 1. 9:38

        2. 9:22

        3. 9:22

        4. 9:14

        5. 9:23

        6. 9:55

        7. 8:50

Tomorrow I have some family business in the morning so I don't know if I will get a run in. On sat. if I wait till the afternoon or eve. I seem to get to busy. I to big of a baby to run early in the morning this time of year. So maybe.

Today was an awesome day for a run, the temp. when I got home from work was around 55 degrees, perfect. Today I also had good energy, felt strong in my legs like they had some good power going up the hills. I set a new PR in the 7 mile for myself, total time was 1:00:35, with an average pace of 8:34. I was most pround of my last three miles with an average pace of  8:24, And the last 1.2 miles  was all uphill with an average pace of 8:24. So the last 3 miles I will count as fast miles today. my mile splits were as follows.

Mile 1. 8:56

        2. 8:39

        3. 8:48

        4. 8:30

        5. 8:23

        6. 8:24

        7. 8:24

I also did 25 min. of upper body weight training. Tomorrow will be a recovery run I'm sure.

Did not feel as strong today after yesterdays faster run, but that's ok it was supposed to be a recovery day today. Most of my workout today was uphill. The weather was nice again, perfect for an early spring training run. My over all time today was 1:08:09, with an average pace of 9:37, about 1 min. per mile slower than yesterdays. My mile splits were as follows.

mile 1. 9:36

       2. 9:43

       3. 9:40

       4. 9:46

       5. 9:30

       6. 9:53

       7. 9:12

I also did 25 min. of upper and lower body weight training.

Today was not a very good as far as my run. I had no energy, about 2 miles out I felt like I was starving for something to eat. I had the shakes, and just could not get anything going. So I ended up cutting my run 2 miles short. I guess maybe I need to take a serious look at what I am eating during the day, maybe incorperate some GU into my training. I hope tomorrow will be a better day. My toal time for the 5 miler was 58:24, with an average pace of 9:36. It was sure a nice warm afternoon for a run. I wish I would of felt better, my legs feel dead. 

Today I did feel a little better, not as burned out as yeasterday's run. My legs are still feeling on the tired side. I don't feel like I have any injuries-knock on wood, I did eat a cliff bar about an hour and a half before my run, so I don't know if that was the reason for feeling better in the energy dept. I just tried to have an even rythum, my total time today was 1:07:22, with average pace of 9:32.

Mile 1. 9:22

        2. 9:30

        3. 9:39

        4. 9:23

        5. 9:40

        6. 9:39

        7. 9:30

 I also did 25 min. of upper body weight training. Tomorrow I think I will take off and do a 12 miler on sat. morn.

I felt like I had my legs back today, they did feel strong through most of my run today. I was going to try and do a 12 miler, but only ended with 10. My toal time today was 1:26:58, with an average pace of 9:59. My goal was to try and keep around a 10 min. pace today. My mile split's were as follows.

Mile 1. 9:43

        2. 9:39

        3. 10:17

        4. 9:52

        5. 9:49

        6. 9:56

        7. 10:15

        8. 10:16

        9. 10:24

        10. 9:34

All in all I think I had an ok week of training. See ya Monday.

Wow what a nice day for a run. The temp. was a comfy 67 degrees it sure felt good to have a warm day good by winter hello spring. I did'nt feel much like pushing to hard today, my legs were still a little tired from sat. long run of 10 mile's. I did try to have a couple of fast miles, well fast for me. My fast miles are my Brother's slow miles. Total time was 1:05:12. with an- verage pace of 9:13. My two fastest miles were mile 2 and mile 5. I also started running in my kayono 13's waht an awesome running shoe. My mile splits were as follows.

Mile 1. 9:19

        2. 9:01

        3. 9:29

        4. 9:11

        5. 8:19

        6. 9:36

        7. 9:38

On mile 5 I wanted to see if I could get under a 8 min. mile but I could'nt hold the pace for the whole mile. Maybe someday.

Today most of workout was uphill training through the Spanish Fork river bottoms. It was the hottest day of the year so far, 75 degress, it felt great. My legs today felt like blocks of cement pretty wack today. my total time today was 1:07:43, with an average pace of 9:34.

My mile splits were as follows.

Mile 1. 9:05

        2. 9:28

        3. 9:49

        4. 9:45

        5. 9:42

        6. 9:56

        7. 9:15

I ran in my new K-13's I am still trying to decide if I like them, Does not seem to have the room in the toe box as the 11and 12's, and I think thay are a little stiffer than K-11 and 12's. I think they might even be a little on the heavy side.

My legs are still feeling wack today, they feel very heavy. Yeasterday I developed a blister as I ran in my new K13's, so today I ran in my K12's, for some reason the k13's feel a little different, Don't quit know what to think about thwm yet. I they will inprove as they get broken in. Tomorrow I will try and run in them again and see how it goes. My mile today were very slow miles, I just feel really tired today. My total time was 1:10:04, worst time for a while, My average pace was 9:53, and my fastest mile was the last 1.2 which average at 9:26, it was all uphill. Weird. My mile splits were as follows, I know kind of embarassing.

Mile 1. 9:53

        2. 9:37

        3. 9:57

        4. 10:07

        5. 10:09

        6. 10:13

        7. 9:26

I don't know if my legs feeling wack is a head thing, or if they really feel that fatigued. Will see whar tomorrow brings.

I took yesterday off, when I arrived home from work yesterday I had some family issues with oldest daughter and her husband. Who ever said kids were easier after they got married was crazy. I worry more about my 2 married kids than I do about the two that are still under my roof. So any way today was a nice day for a run and I did'nt feel too bad, I ran in my new k-13's there is somthing different about them still don't know if i loke them as much as the K-12's. The 13's are giving my thigh's a workout they feel a little more stressed when I run in them. My total time today was 1:06:59, with an average of 9:27. My last mile I will coount as a fast mile for me which was an 8:49. My mile splits were as follows.

Mile 1. 9:17

        2. 9:30

        3. 9:51

        4. 9:43

        5. 9:10

        6. 9:52

        7. 8:49

Next sat. I will be in St. George running in the Spectrum 10k, It is 1 of 2 that I am running in the runner series to by pass the SGM.

Todays run was real interesting, at about mile 2.5 as I was running through the river bottoms of Spanush Fork there was a kid in a little sports car going teice the speed limit, as he passed me I yelled at him to slow down which encouraged him of course to go faster. As my wife and I were going up the hill to GU corner he came by again and yelled again to slow down, well this time the kid gets out of his car and starts yelling four letter verbal abuse's at me. He kind of got in my face and the testosteron was going pretty high by this time, I told him he was driving recklessly and to slow down, by this time there was another car behind him so he got back in his car and speed off. I don't know why people have to drive so stupidly. Weel it's a good think he got back in his car I was afraid I might have to use a Jack Bauer move on him and take him to the ground. Other than that I had a good run today fasteast one of the week. My total time was 1:04:33  with average pace of 9:09. My toal miles were as follows.

Mile 1. 9:50

        2. 9:06

        3. 9:20

        4. 8:40

        5. 8:48

        6. 9:11

        7. 9:14

I ran in my K-12's today, much more comfy. see ya next week.

Nice warm day for a run. Felt ok not the greatest, did some yard work Sat. afternoon, and my legs are a little sore from that still. Today most of my workout was uphill training. I ran in my K-13's they felt better today as I changed the sole and put in the ones I am used to. My total time today was 1:05:07. with an average pace of 9:12. My mile splits were all over the place today they are as follows.

Mile 1. 9:22

        2. 8:59

        3. 9:27

        4. 8:58

        5. 9:08

        6. 10:00

        7. 8:38

I don't know how hard to push this week, I am planing on running the Spectrum 10K in St. George this Sat. I don't want to over do it. I would like to have a pr on Sat. We will see. 

It was a nice day, very windy and most of my run seem to be going head into it. I still going to take it easy this week I woukd like to feel fresh and strong for my 10K race in St. George on Sat. My total time today was 1:09:29 with an avergae pace of 9:50.

Mile  1. 9:21

         2. 9:53

         3. 10:09

         4. 9:25

         5. 9:48

         6. 10:07

         7. 10:09

Very slow go today, it was diffently cooler today which was fine but there seem to be a pretty good wind again today. I felt like taking it easy again today all though I did feel like I could push it harder if I wanted to. My total time was 1:09:34 with an average pace of  9:43.

Mile 1. 9:28

        2. 9:24

        3. 9:47

        4. 9:41

        5. 9:53

        6. 10:01

        7. 9:55

Today I just did 5 miles, took it easy I really wnat to have good energy for my 10K on sat. morning. I am shooting for a PR hioe fully 50 min. or under, well see. My total time today was 46:44, with average pace of 9:17.

Mile 1. 9:45

        2. 9:27

        3. 9:19

        4. 9:12

        5. 9:00

I ran in my K13's.  I am really having a hard time getting used to the 13's. The 11's and 12's were really comfy. I feel like I am running with two heavy bricks on my feet. Whish me luck on sat.

Today I ran the Spectrum 10K down in St. George, actually it come down Snow Canyon and ends in the town of  Ivan's. My goal was to average an 8 min. mile. My total time was 50:04 and I did PR on this one. averge pace was 8:04 close enough. It was a fun race very well organized, and started on time. They start you at almost the top of Snow Canyon, very beautiful by the way. There was about 450 racer's, at the  start you are on the main road and then you move onto the paved trail which had alot of  little steep down hill followed by some steep uphill. Once on the trail it was pretty conjested which made it pretty ticky for awhile. By mile 3 it thined out pretty good so I could get into a good rythum ran with some guy for about 2 miles who was going a comfortable pace so I drafted him for while to concerve some energy. By the time we got to the bottom of the canyon he was starting to slow down and I felt like I still had some good energy, so I passed him and picked the pace up a little and started to reel in a group of guys who burned me at the top. there was about  a mile left to go. I manged to catch up with them by about a half mile left and was able to kick it into another gear and passed them, I didn't know that I could have that much left towards the end I felt really good, I think they were alot younger than me. This race for me was by far my best race for PR and how I felt physically. The only think I missed was not having my bro. Clay there and my family at the finish. Maybe next year. Will on May 5th I will head back down to southern Utah and do the Hurricane Half. Running these two races will help me by pass the lottery for SGM in Oct. I hope I can stay healthy and injury free. My mile splits were as follows. I finished in 78th place, and 10th in the Mens 45-49 I'm getting old.

Mile 1. 7:51

        2. 7:55

        3. 8:21

        4. 7:59

        5. 7:45

        6. 8:16

         .26 was 7:26 average which took about 1:56 to finish.

Today was just a recovery run from the Sat. 10K race. My legs are a little on the wack side today, I have been doing alot of stretching to work out the sore muscels. My total time today was 1:24:07, with an average pace of 9:52. Looks like I have alot of work to do to get my 8 miler time down.

Mile 1. 9:43

        2. 9:46

        3. 9:55

        4. 9:51

        5. 10:08

        6. 10:02

        7. 10:17

        8. 9:47

I also did some core exercise's for strength and to tighten up the tummie a little. 200 crunches.

What kind of wacko goes for a run in the wind and run? And I'm very slow at it, kind of slow  and wet today. My first 4 miles I felt good, but the second half my legs were pretty much gone. I guess there still a little wack from sat. 10k. My total time was 1:24:01. with an averge pace of 9:52.

Mile 1. 9:35

        2. 9:34

        3. 9:45

        4. 9:35

        5. 10:07

        6. 9:51

        7. 10:32

        8. 10:15

I also did some core exercises. 200 crunches.

Todays miles were very slow my legs are very tired this week. My total time is 1:10:17, with an average pace of 9:55.

Mile 1. 9:53

        2. 9:22

        3. 9:55

        4. 10:06

        5. 9:51

        6. 10:05

        7. 10:14

I wanted to do a long run today od at least 10 or more. It was a very nice day for a run, nice and mild. My total time today was 2:15:22 with average pace of 10:39. I know very slow but I did go up Harrys Hill today very steep.

Mile 1. 9:57

        2. 9:55

        3. 10:28

        4. 10:17

        5. 10:40

        6. 12:27 Harry's Hill

       7. 10:46

        8. 10:27

        9. 10:44

       10. 10:33

        11. 10:21

        12. 11:08