Decide--Commit--Succeed

Went for a nice run early this morn. with my Bro. Clay, we ran down Payson Canyon to get in some good down hill training for the SGM. We are planning on doing this once a month to get our quads in good down hill shape. The run staterd out just under 8 thousand feet with some very steep downhill for about 10 miles. Felt pretty good through most of the run, the last couple of miles I started to go wack. But we endured and enjoyed the run alot. My total time was 2:03:58, with an average pace of 8:50.

Mile 1. 9:07

        2. 9:12

        3. 9:06

        4. 8:50

        5. 8:38

        6. 8:42

        7. 8:39

        8. 8:35

        9. 8:28

       10. 8:49

       11. 8:50

       12. 9:02

       13. 9:03

       14. 8:33

Thanks Clay for a great run this morn.

Very slow miles today, my legs are still feeling the effects of sat. long run down payson Canyon. Lots of latic acid in the quads. I took it real easy and basiclly got the miles in for today. My total time was 1:26:06, with an average pace of 10:28. Pretty slow I know but the quads are crying. Hopefully tomorrow they will be a little better.

It has been kind of a bummer week for training. I came down with a bad cold at the end of last week and have been fighting it ever sense. Stuffy head and a bad cough deep in my chest, so I have been keeping the running on the down low to try and get over this. I did start to feel better today and went for an easy run. Total time was 1:21:14, with an average pace of  10:15. I will try and do a long run sat. morn early hopefully be feeling much better by then.

It was sure a great morn for a long run, lots of people out training and getting ready for the summer race season. I have kind of struggeled with my training this week, I have a pretty good cold and I did not run tues. or wed, because of illness. Sorry Sasha I am only human. So today I tryed to make up some miles that I lost during the week. I think my cold is on the tail end and am starting to feel better, but I still took it easy today. My total time was 3:11:18 with an average pace of  10:24.

Mile 1. 11:10

        2. 10:57

        3. 10:44

        4. 10:50

        5. 11:38

        6. 12:17 Harrys Hill, yuk

        7. 9:39

        8. 9:15

        9. 10:05

       10. 9:38

       11. 10:01

       12. 10:37

       13. 10:10

       14. 9:47

       15. 9:49

       16. 10:02

       17. 10:47

       18. 9:59

The last .41 was 9:19

I did feel like I had good leg strength today going up the hills. My legs seem to have recovered from last weeks down hill long run. Hopefully by mon. I will be rid of this cold.

This week I am plannning to run the Provo River 10 miler, so I will do  a mini taper this week. My Garmin was not working for my run today so I only have total time from my trusty old Nike watch, and average pace. I was suprised at how good I felt after sat. long run of 18 and some change. My legs felt good and strong not tired just had good energy even though it was a little on the warm side. My total time today was 1:22:43, with an average pace of 10:30 Not my best 8 mile time but I do want to save some energy for sat. Oh I am still fighting this stupid cold, sinisus and a cough. I just wish it would go away.

I did not feel very good in todays training. My cold is still giveing me fits, I finally went to the doctor today and found out I have a real good sinus infection so he gave me an antibiotic and hopefully in a few days I will be feeling alot better. Sat. I have a ten mile race I am doing and wanted to try an pr. But I will see how the next few days go. I only could do 5 miles today I just felt pretty cruddy all the way around. My time was 50:23, I don't even want record my splits because it was not good.

Just did an easy run of 5 today, stayed out of the river bottoms. No hills just flat and easy, my total time was 48:23, a little faster than yesterday, I have been taking my antibiotic for a day now and I can already see an improvment. So by sat I hope to be feeling strong for the 10 mile race. Catch ya tomorrow.

Easy miles today, did not want to over do for sat. 10 mile race down Provo Canyon. the dats are starting to get very warm, and makes for a tuff afternoon run. I would like to pr on sat. we will have to see how we feel. The cold is on it's way out and am starting to feel good in that area. My total time was 42:53. I will take tomorrow off and rest and hopefullu feel good for sat. morn.

Happy Father's day to all the Father's on the blog.  and those who ran the race this morn good job it was a fun run. Mostly down hill which is a good test for me. I would rather run uphill. Started out at the top of South Fork up Provo Canyon, ran down to catch the river trail that goes along the provo River abd ended at the shops at River woods shoping area. Before the race begin me and my Bro. Clay to meet Sasha and listen to his councel about running and training. He is not only a great runner but even a greater Human Being. Thankyou Sasha for makeing us feel comfortable.

I felt pretty good the first four miles had good energy, at the four mile mark I was at just over 31:00 min, after that my garmin lost it's signal and stopped working. It never got back on track after that. So i don't have any info after that. My goal was to pr in this race, my last 10 miler time 1:39:00, I think I ended around 1:21:00, well have to wait and see when they post the times. All in all it was a good run. I just looke up my finish time and I did pr, total time was 1:20:53 with an average pace of 8:04. Finished 6th in my age group. My bro. Clay did very well, he placed 1rst in his age group. Way to go little Bro. your awesome.

Very slow miles today, the temp. was a cool  95 degrees when I started my run today. I am up at 3 am each morn to be to work by 5 am, so my running takes place in the hotest part of the day during the summer. I did'nt run yesterday, after sat. race I helped my son move and i kind of wrenched my back. It was pretty sore on sun and yesterday, so I took it easy yesterday. It feels a little better today and was able to tolerate my run. My legs are still feeling wack from the race so todays run was not speedy by any means. My total time today was 1:24:29 with an average pace of  10:17.

Mile 1. 10:16

        2. 10:15

        3. 10:22

        4. 10:17

         5. 10:19

         6. 9:55

         7. 10:56

         8. 9:57

The heat is on, very hot run today and i felt it every stride. When I headed out the door it was 96 degrees, ouch hot pavement. I do a lot of liquids during the day and I take a sports drink with me on my runs when it is this hot. My total time today was 1:21:28 with an average pace of  10:19.

Mile 1. 10:04

        2. 10:10

        3. 10:04

        4. 10:01

        5. 10:03

        6. 10:19

        7. 11:55 some good uphill training

        8.9:53

Tomorrow I am going to sart doing weight's twice a week for upper and lower body strenghing.

Today on my way home from work the temp. gage by the freeway said 98 degrees, and theone in my truck said it was only 96 degrees. I think mune sounds better. anyway it was another hot run. My legs are starting to feel better from sat. 10 mile race. I did alot of uphill work and they felt like they were a little stronger today. I will take tomorrow off and get on the road sat. at 5 am and do a long run of 18. I love sat morn runs nice and cool. My total time today was 1:22:33, with an average pace of 10:04.

Mile 1. 10:00

        2. 10:06

        3. 10:23

        4. 10:10

        5. 10:10

        6. 9:41

        7. 10:36 uphill steep

        8. 9:43

My run started at 5:20 am, it was nice and cool  the  but warmed up very quickly. For the most part I felt pretty good through the workout today, had some good uphill over Harry's and up around the golf coarse. And some down hill on canal road. My total time was 3:02:22, with an average pace of  9:54.

Mile 1. 10:35

        2. 10:34

        3. 10:42

        4. 10:40

        5. 11:15 start of harry's Hill

        6. 11:49

        7. 10:07

        8. 9:24

        9. 9:18

       10. 9:00

       11. 9:27

       12. 9:35

       13. 8:53

       14. 9:24

       15. 9:34

       16. 9:29

       17. 10:00

       18. 9:01

Tomorrow a day off and then start another weel of training. I think there are 15 weeks until

SGM.

Today the heat is back on and I could feel it ooozing from every pore today, 96 degrees when I began my run. Today I went up River Bottoms road, around the golf Course, and then down Power House Road. Most an uphill work out today which My legs did feel good on the uphill but a little shaky on the down hill today. They may be a little wack from sat. long run still. My total time was 1:21:20, with an average pace of 9:53.

Mile 1. 10:09

2. 10:00

3. 10:13

4. 9:47

5. 9:50

6. 9:31

7. 10:21

8. 9:23

I did the exact same run as yesterday, but did it in reverse, this way you get more of a down hill workout, with the first 3 miles up hill. It was just as hot as yesterday, and the heat is starting to wack me out. Kind of felt a little on the tired side today. My total time was 1:21:47, with an average pace of 9:56. Really felt K.O.ed

Mile 1. 9:51

        2. 10:03

        3. 10:17

        4. 9:44

        5. 9:31

        6. 9:17

        7. 10:52 uphill

        8. 9:59

Next week I plan on doing the 4th of July 10k with my Bro. Clay.

Good afternoon to you all, another hot day and a good uphill training run. I felt alot stronger today with alot more energy even though the temps were still in the upper 90's. It would be nice if we would get some of those summer monsoon rains, then it would be hummid. Never satisfied are we. My total time today was 1:26:33, with an average pace of  10:02.

Mile 1. 10:16

        2. 10:28

        3. 9:53

        4. 9:31

        5. 10:35 Big uphill

        6. 9:57

        7. 10:07

        8. 10:09

         The last .64 was 8:54. I will take tomorrow of and do a long run early sat. morn. see then.

Got up at 4:15 a.m. got on the road at 5:00. First few miles warm up, went on my Harry's hill up around the golf course and home route.  Felt really good today.  Had lots of energy at the end of my run.  Seen Clay at about mile 10, and chatted with him for awhile, he said he was going to do 15 today.  Met my wife up at the golf course, which gave me the extra energy I needed.  Total time today 2:58:00, with an average pace of 9:40,  if I can hold this pace for the Marathon, I can finish in 4:16:00. Today was a pr for an 18 miler, my goal was 3hrs or less. I hope I can continue to improve and get stronger as the weeks get closer to the Marathon.

Mile 1. 10:25

        2. 9:58

        3. 10:18

        4.  10:34

        5. 11:01 Harry's Hill

        6. 10:59

        7. 9:24

         8. 9:31

         9. 9:55

      10. 9:16

      11. 9:01

      12. 9:36

      13. 9:33

      14. 8:58

      15. 9:10

      16. 9:10

      17. 9:31

      18. 8:24