Decide--Commit--Succeed

I had a good 8 hrs of sleep last night the best in a long time, just a real stressfull week. Headed out the door about 8:30 this morn very comfy temps, and was able to run in shorts long sleeve and a vest. Did not need the vest after a couple of miles. My goal was to do at least 8 miles and was able to grunt out 2 more for a total of 10 for my long run sat. I ended up going to to the base of Harry's Hill and back. A round trip is a hair over 10 miles. Was able to have a couple of marathon pace miles, which occurred at mile 2 with a pace of 9:06, and mile 3 pace was 9:10. And the rest I was able to hold at a 10 min pace nothing speedy just getting the body used to the longer miles. Hope ya all have a great weekend, see ya next week.

My legs are still kinda wack from sat. long run. Just used todays run as a recovery. About a 10 min pace. Yes I know little Bro. pretty slow. But we got her done. Went out to GU corner and and west for there for a ways. Nice day very injoyable. I also did 30 min of upper body weight training to work on the core, and 200 crunches. See ya later.

What a nasty wind this afternoon. Had to put back on some of the winter running garb today. They say we onkly have a couple of 30 degrees days in march, I hope we get them over with quick. It was one of those runs were it felt like I was running aginst the wind no matter which way I was going. Coming back across the river bottoms going north it was brutal. Both legs were kind of bothering me at the start, today but after a couple of mile they seem to lossen up and they were not an issue the rest of the way. With the wind today I was having a hard time getting any rythum going, so I want post any times today, it was just steady as she goes kind of run. I alos did 30 min of upper body strength training, and 230 crunches.

Did the smelly run today, ran down senic, and came up through the river bottoms by way of the bishop's storehouse.  This run gives me a graduall uphill workout. My right leg kind of bothered me at the begining again, but after a couple of miles it was not an issue. I had a 9:30 pace for most of the run and 1 mile that was close to marathon pace at 9:11. I would sometime like to be able to hold an 8:30 pace. But we have a long ways to go to get there. The north wind coming back acroos the river bottoms was brutal again, it kind of took the ol wind out of my sails. It felt like I was running with a parachute on my back. It felt more like I was going backwards instead of  forward. It gave me a good workout. I also did 30 min of weight training on upper body, and increased my crunches to 285. I can't let Benn out do me. So far this week it has been a pretty good one.

Well we will see what tomorrow brings. Keep chillin ya all.

I did the smelly run today, but in reverse. My legs were felling wack so I just took it easy. I also did a quick 30 min of upper body weight training, and ended with 285 crunches. I will take tomorrow off and recover for a sat. long run see ya then.

Went to bed about 7 pm last night, and got up at 1:30 am to be to work by 2:30. Worked until 9 am came home help clean house and then went for my long run of the week. I only did an 8 miler last weeks 10 I think was a little to much to early. I started out alot slower today to and felt better the whole run. I went up around the Spanish fork Golf Course and came down power house road to GU Corner back across the river bottoms road and home. It was a nice warm run felt good. Lots of bikers out and a few runners. This weeks training has gone pretty good. I feel comfy were I am at coming back from the injury bugs of earlier this year. I wil continue to build my base back slowly. I hope ya all have a great weekend.

Today my goal was to try and have a couple of marathon pace miles. Ya I know most of you guys can kick my butt in your sleep. What a nice day, was able to run in tank top and shorts, it felt soooo good. I did the 6 mile route out past GU Corner and back. My total time was 56:41, Mile splits are as follows.

Mile 1. 9:27  Warm up

        2. 9:31

        3. 9:35

        4. 9:04 Marathon pace

        5. 9:57 Hill up out of river bottoms

        6. 8:21 Felt like I had some kick still, so I went for it.

I also did 30 min of upper body weight training to strenghten my core, and ended with 300 crunches. Tomorrow will be a recovery run. Average pace for the run was 9:17.

Kayano 13's Blue

The days just don't get any nicer than this, beautiful running weather. Today  was a recovery run just keeped a nice and easy pace. My last mile I was able to do a marathon pace mile of 9:05. Not to bad with the last mile all up hill. For the most part my legs felt pretty good not to bad after yesterdays harder push. I did the run out to the river bottoms, turned around at the river and then continued down the canal road and came out by the Bishops Storehouse, then back up Senic Drive. I finished the workout with 30 min of upper body weight training to keep the core strong. Concluded with 305 crunches. I guess the weather goes down hill tomorrow. Ya gotta love spring time in the rockie mts. See ya tomorrow.

Another nice day for a run. I'm greatful for the sun it sure feels good. Most of the run today was uphill to work on leg strength. Ran up through the river bottoms from the Bishops Storehouse, then out to GU Corner and back home. My average pace today was 9:26. I also did 30 min of upper body strength training and ended with 310 crunches. Mile splits are as follows.

Mile 1. 9:37

       2. 9:36

       3. 9:35

       4. 9:12

        5. 9:22

        6. 9:48

        7. 8:56

Todays run had a little bit of everything. Rain, Hail, Wind, and by the time I got over to the river bottoms the sun came out. Needless to say My legs today were really wacked out, not much energy in them today. I guess this weeks workouts have finally taken there toll. They felt really strong all week until today. So we baby crawled it around the 6 mile course today. I am going to take a full recovery day tomorrow and plan on a long run for sat. I also did 30 min of upper body weight training and 315 crunches. So far I feel that this has been a pretty good week for my training.

Had to work again this morn. so I did'nt get out until about 10:30 a.m. I did the 8 mile run up around the golf course again. It was alot colder today than it has been for a few days. When I got up around the golf course the wind was blowing pretty hard out of the canyon which made it feel a little bit colder. My legs seemed to recover with a days rest and I had good energy through the run. I was able to do a couple of marathon pace miles. It was a very enjoyable run. My mile splits are as follows. average pace was 9:27.

Mile 1. 9:53 Warm up

        2. 9:14 close to marathon pace

        3. 9:34

        4. 9:27

        5. 9:20

        6. 8:53 Marathon pace

        7. 10:09 Lost it !!!

        8. 9:17

It has been a great week for my training. Little baby steps on improvement. slow but sure.

 It was kind of a nice run, if the north wind would stop blowing. It took the wind out of sails today on the way back. I ran out to GU Corner then down to the log house, turned around and headed home. A round trip is 7 miles. My average pace was 9:32, nothing to fantastic. Just slow and steady. Seen Patrick and Kent they were going fast as usual. We wil see ya tomorrow.

Nicer day for a run, alot warmer and not as windy. Did mostly a downhill workout today. Ran out to the riverbottoms to the bridge that crosses the river and then ran down canal road, and came out by the bishops storehouse, then back up senic drive. My average pace for today was 9:15. Nothing to speedy. I also did 30 min of upper body weight training and another 300 crunches. My mile splits were as follows.

Mile 1. 9:33

        2. 9:16

        3. 9:31

        4. 9:22

        5. 9:01

        6. 9:18

Today was a total recovery run, my legs felt pretty wacked. So the body says to slow down a little, and we did. I know, I know,  most of you guys walk faster than I can push it running. But that's ok I feel good about myself. A very spring like day today the sunshine really makes a differance in the old boys attitude. I did the reverse of yesterdays run, went up through the river bottoms out up past GU Corner and had a good uphil workout. I just turned up the Beach Boy tunes and enjoyed the run. It would be fun to go for a run on the beach, maybe next month for spring break in Disneyland. May have to try and work that one out. My pace today was a very slow turtle pace of 9:38. Don't think I will win my age group at that burning speed. I ended todays workout with 30 min of upper body weight training, and 300 crunches. Hopefully see ya tomorow.

Turned out to be a beautiful afternoon for a run. Very comfy temps. For the most part this has been a good week of training, Both legs today felt good and strong which was a surprise after yeasterdays uphill workout. So I will take it when I can get it. I did the run out to GU Corner, then down to the log house and back home. Total mileage 7.0. Total time of run today was 1:04:33, with an average pace of 9:19. Mile splits are as follows.

Mile 1. 9:38

        2. 9:35

        3. 9:41

        4. 9:29

        5. 8:29

        6. 9:38

        7. 8:42

I also did my customary 30 min of upper body weight training, and 300 crunches. Tomorrow will be a full rest day, and at least a 10 mile long run on sat. See ya then.

I like sat. long runs, I had a goal of trying to do marathon pace for the entire run today. Was able to hold a 9:09 pace for the entire run, and had a couple of miles that I felt almost at threshold. I felt good through the whole run which is a little different for me. I did my 8 mile route up around the golf course, so 2 miles gave me a pretty good up hill workout. Wendy road her bike along side, it was fun to have her along, although she got kinda of cold. Pretty windy for a bike ride. Total run time was 1:15:03. Mile splits are as follows.

Mile 1. 9:35  Warm up

        2. 9:24  Uphill

        3. 9:05  Uphill

        4. 9:09  Good rythum going

        5. 9:17

        6. 8:40

        7. 9:35  Recovery

        8. 8:38  Still had some fuel in the tank

This has been a great week of training, Added a few more miles and worked a little on my speed. Still have a long ways to go to hold pace for a 4 or sub 4 marathon. See ya next week.

Very wacked out legs today, I guess the training and the increased mileage of the past few weeks are starting to take there toll. What is with the wind every afternoon, that is starting to get old. Hopefully tomorrow the legs will co-operate a little better. i also did 30 min. of the upper body weight training, And 300 crunches. Catch ya later.

No legs again today, they felt like they have never ran before. Just totally very little energy. So not a very eventfull run. I think I starting to like this wind every afternoon, not!!!!!!  I had to go to the Dentist after work so I got out a little latter tonight. I don't have enough time to do the weight's today. We will hit them again tomorrow. See ya then.

Things you see while out running are interesting. Beacause of the wind again today I tryed to run as much with it to my back. So I run down senic then up canal road from the Bishops Storehouse. I seen a couple of dead cats, a dead water snake, can't believe there out already. Then up from the storehouse somebody dumped a bunch of dead rabbit's off the side of the road which were really giving off a lovely riverbottoms aroma. Yesterday I ran out towards Harry's Hill and on the Power House Road there is a wonderful dead Deer carcus, that one sent me into the dry heaves. The river bottoms are a lovely place this time of year. Anyone would like a tour, it usually starts each day around 4 pm. Brochures are forth coming. Be sure to book your reservation early.

My legs felt a little better today, but they are still in the wack mode. I hope tomorrow they will do better. They did feel better running uphill than down or on the flat. Kind of weird. I won't post my times today as they are rather on the slow side. Average pace was 9:33. All in all I feel like the training is coming along. We will just keep building slowley. I also did 30 min. of upper body weight training, and 300 crunches. See ya tomorrow.

Today tthe old legs felt the best they have all week. But I decided to keep it on the recovery side because I have been pushing pretty good for me the last few weeks. I plan on taking tomorrow as a rest day, and doing a long run sat. I hope to increase the miles a little this week but not more than the 10% rule. I did feel good most of the run today, I did the 8 mile loop up around the golf course again, but in reverse. This time I went across river bottoms then up power house road and down canal road home . It was a pretty brisk run with the wind blowing again. I finshed my workout with 30 min of core weight strengthening and 300 crucnches. Catch ya on sat morn.

No running today, so I just did my upper body weight training, and 300 crunches. Tomorrow I paln on a long run. Don't know how many hopefully at least 10. See ya then.

Went to work at 2 am again this morn. got off at 9:30 am and helped the big boss with some of the house work. I was able to get out on the road for my run about 10:45. I don't know what I'm going to do when the warmer weather gets here. I don't want to be running my long runs that late in the morn. It will be much to warm by then. I may have to try and get the extra work hours in during the week to have the sat. morn. off for the early run.

Todays run was one of more enjoyable off the past week. Both legs felt good and strong today, the weather was fairly enjoyable, just the normal north west wind blowing pretty good. I did the route out to the base of Harry's Hill and back. I did not feel like conqering the big hill today. But I will start soon to add this to my training. I have'nt ran the big hill since last fall. I just took it on the easy side today kept the pace comfy so as not to induce any injuries. I plan on next week to have aleast one speed day. Just have to see how things feel. Been a good week of training, added a couple of more miles to the base. Have a great weekend all.

Alot colder today than has been for a few days, I'll bet the runners in the early morn about froze to death. Hopefully we will get a few days of nicer weather. Today I did my 7 mile route out across the river bottoms, then west from GU Corner on power house road to the log house and back. The first miles I used to warm up. I wanted to see how the legs would respond from sat. 10 miler. For the most part they felt pretty good. Alot more energy in them than last week. I had a 9:37 pace nothing to speedy, the last mile thougth I wanted to see what I could do, so I pushed the pace alittle bit and was able to gut out a 8:04 mile have'nt done that since last summer. I was almost at threshold so I still have alot of work to do to be able to hold 9:00 min pace for SGM. Oh by the way we get to send in our apllications tomorrow. I can't believe it's here already. I finished off todays workout with 30 min of upper body weight strenghtening, and 300 crunches. Good luck to all on the lottery. I have a sure spot because I pulled out due to injury last year. So let the training begin. See you tomorrow.