Decide--Commit--Succeed

I arrived home from work today the temp gage in my old f-150 said 98 degrees. Needless to say it was a very hot run. So my average pace was really slow today. I did the route out to my little Bros. minnie gu corner and back home. I wish your leg would get better bro, I really don't want to do SGM all by my onesy. I hope you get better soon. I finished my run today with 200 crunches. I am still planning on the 10k race for Fri. See ya around.

Another hot run up to the golf course and back. Still took it easy as the heat seems to takes it's toll the later in the week it gets. Plus I want to kind of go easy as I am planing on a 10 k race for friday. I did my 200 crunches, and we will see what tomorrow brings, catch ya later. Wendy is still running a couple of miles a day. She is doing awesome. I am sooo proud of her.

Big crowd at the race today, I did not see anybody that I knew. I was suprised to see my cousin Kevin Richins, he also did the the 10k and his wife and son I think did the 5k.

My goal for the run today was to try and get it done under 50 min. which would be a pr, but I always seem to come in just over the 50 min mark. I felt like I did ok considering my training the past month has not been were I would like to be. I think my daily runs need to be around the 8 to 9 mile range. I will try and work on that in the coming month. My mile splits were as follows.

Mile 1. 8:53 All up hill

        2. 7:37 some down hill and then flat

        3. 7:41 all flat

        4. 7:59 started to feel like my stomach was going to be upset. Held it down.

        5. 8:18 start of some more uphill

        6. 8:25 All uphill, started to have that wack feeling again.

        .2 ended in a 7:46

My average pace was 8:08. That seems to be my best pace so far in my short running hobbie. Hopefully tomorrow I can get in a long run. See ya then.

Today for my long run my plan was to do from 10 to 12 miles, and settled for 11. I was'nt sure how the legs would the run after yesterdays 10 k race. I was supprised that they felt as good as they did. But the last couple of mile that were pretty much wack. This week was a reduced milage week. Next week for the long run I am planing on a 16 miler. I did the route out to the top of harrys hil and back home. Wendy road her bike along side she did harrys hill and kicked it's butt. I sure am gratefull for all her support. See ya next week.

My legs are still on the wack side from fridays race. So I keeped it in the slow but sure gear today. I did the route up around the golf course down power house road and half way to little bro's mini gu corner. It was above 90 again which made for another hot run. Nothing to exciting to report other than what is it with the little black birds buzzin my head out by gu corner? Anyone else haveing this experiance. It's starting to freak me out just a little. I finished with 200 crunches, see ya tomorrow.

Just another easy run today, I read somewhere that you should have one recovery day for every mile raced. Which means about sat. I should be ready to rumble again and push some miles. It was another hot run today, but very enjoyable, very comfortable pace and good rythum. Felt like I could have pushed a little bit more, but we will keep it easy for a few more days. No real injuries at this time. I hope and pray that we will stay injury free up till and through SGM. I finished the day with 200 crunches. See you tomorrow.

Today I kind of had dead legs, I don't think it's the heat it really dose'nt seem to bother me that much anymore. I think there just tired from the increase in milage the past few weeks. I did the route up around the golf course again, I think it's a pretty run. The river bottoms is a great place to train. except those black birds are dive bombing me again. Oh well it keeps things interesting. I finished with 200 crunches again today. See ya tomorrow.

At the start of my run it was 97 degrees, another hot one. I remember during the winter and spring when it was cold and I could'nt wait for warmer temps. So I will not complain to much this is sweet running weather. I did feel more tired today than I have all week, I think I am begining to feel the extra miles. I did the route of  a couple of days ago but in the reverse mode. Went down senic and entered the riverbottoms by way of the bishop's store house. Went out to gu corner and back home. I ended with another 200 crunches, so far this week it has been a good one for training.

Tomorrow will be me and Wendy's 29th wedding aniversary. I think we will go to park city and goof around. I may do a few miles with Wendy in the morn, and then a long run on sat.

Catch ya later alligator.

Wendy and I started out our anniversay out with a little 2 mile run. She wanted to go and I thought it would be a fun way to start our day together. Wendy is doing very well, she still dose'nt have the long power yet but that will come as she get's into a good routine. Well off we go to have fun. See ya tomorrow.

Headed out the door at 5:15 am to get an early sat. morn run in for a change. It sure felt good to be out that early and enjoy the morn. There were alot of runners out today it was good to talk to a few who I hav'nt seen for awhile. I felt good for most of the run today, it seems like it takes me 7 to 8 miles on my long runs before I get into a good rythum. I went  out over harrys hill and came down salem hieght's road, back up power house road to gu corner. I fuled back up and went up around the golf course, down canal road and got burned by the famous Steve King. I headed back to gu corner and then home. Finished the workout today with 200 crunches. It has been a great workout week, I feel pretty good, and most important don't seem to have any injuries. I will keep knocking on wood on that one. See ya monday.

I can't believe it's mon. already, and the mddle of July. SGM will be here before we know it. I hope I will be ready this year. My goal is to get to and through SGM without any injuries. I did the route up around the golf course and pass the attacking black birds. They dive bomb me everytime I run by. It is kind a funny to watch them. Todays run was totaly recovery after sat. long run. They actually felt pretty good and I was supprised at the good energy they had. I ended again with the costumary 200 crucnches. Catch ya latter.

Another run in the riverbottoms, I really injoy rnning down in there it's lust a hop, skip, and a jump from were I live. I did the route out to gu corner and back to canal road down to bishops storehouse and back up senic drive to home. Felt pretty good just kind of injoyed the run. Not a whole lot other than that.  200 more crucnhes.See ya tomorrow.

I did the run up around the golf course, a little bit cooler today the air did fell a little on the heavy side, muggy. It would be nice to get some rain but I don't think that will happen. My legs did feel a bit wacked than they have this week, but other than that is was still a great run. I finished the workout with 200 crunches, see ya tomorrow.

Another run in the Spanish fork river bottoms, it was a bit hotter today than yesterday, but all in all it was still a great run. I listened to some new tunes today, Cold Play has a new cd out and it is pretty awesome. they remind me alot of U2. My legs were pretty wack today not alot of energy but it was still good to get out for a run. I did 200 more crunches, and tomorrow is an off day. I am planing on my useuall long run for sat. See ya then.

I got kind of a late start today, had to go to work for about 5 hrs, but we were able to get it in. I don't know what happened to my energy today but my legs were totally wacked out. It was all I could do to make it through the run today. But it was still a great run. I went out over harry's hill again, down salem hill road, back to gu corner. Then finished up around the golf course to home. I fell it has been a pretty good week for training and we seem to be on track for SGM. No know injuries at this point. See ya mon.

Just another easy run today, legs are still a worn ot from sat. long run. Very muggy and hot but very enjoyable run. I might do the speedy spainard on thurs, we will see. I'm very hesitent at posting my times with the heat they are not to great. Oh well, I also did 200 crunches. We will see ya tomorrow.

Today I headed out across to gu corner and back, then down canal road out to the bishops storehouse. The wind was blowing good and hard out of the canyon, which made the last couple of miles coming up senic drive to home brutall. I felt like I was hardley moving. It gave me a good workout. It was still a great run and very fun. I did 200 crunches and that's about all the excitment for todays workout, see ya tomorrow.

My goal for the race today was to get in under the 50 min mark. I hav'nt done a 10k yet under 50 min. This race is almost in my backyard, which is the spanish fork riverbottoms. It is a great place for training and a race. My mile splits are as follows.

Mile 1. 8:37 All uphill, legs felt tight and awkward

2. 7:38 Downhill to flat, starting to feel a good rythum

3. 7:29 Still feeling good

4. 7:40 Have not been chicked yet

5. 7:51 Starting to feel the strain

6. 7:45 Starting to feel pukie

The last .12 was 7:01

This is the best I have felt in a race for a long time. I feel very good about the effort finally a 10k under 50 min with an average pace of 7:49 a good PR. The above splits are according to my garmin and total time of 47:50, give myself a B+. It was good to see some of the spanish fork crowd at the race. great race to Tom and Kim.

Todays run was all recoverey, very easy and slow going. It was also the hottest run so far this summer, the old truck temp gage said 101 when I arrived home from work today. Sassy hot!!!! I was supprised at how well my legs felt after yesterdays run, there is a littl lattic acis build up in the quads. So my run was to mostly work the acid out. Tomrrow I am planing on my long run of 16 to 18 miles, might be a big bite after a race. We will see how we feel. I ended today with 200 crunches, and rolled both legs with the stick to work out some more of the lattic acid, see ya tomorrow.

I had to do the early sat week thing from 2:00 am to 7:00am, I finally got out the door for my run around 7:30 this morn. I knew it was going to be hot because when I went to work at 1:30 the temp was already at 83. But I am used to the heat by now, right? I did the route out to harrys hill and over to salem hieght,s road, back to gu corner. Refuled at gu corner, and headed  up around the golf course and headed to the bishops storehouse, turned around and back to home. It was good to have Wendy along on her bike, what a hotty. It 's always good to have your best friend by your side to encourage you on. I will not post my average pace or splits, It was kind of embarassing. But it was still a great run. Sorry Tom, I am trying to be positive here. Ya all have a great weekend, see ya monday, monday, la la la la la la. It so good to me.

Todays run took me back up around the golf course route, strange thing I noticed on todays run, all the dead grasshoppers. What was weird was the live ones were eateing the dead one, soooo gross. I did not know that grasshoppers were carnavors. Well any way I took it easy on the run today, on sat the last few miles I think I hit the wall a little bit. But my legs did feel pretty good today, and not as hot which made it even a greater run. I finished with 200 crunches. See ya latter.

I should be in bed by now because 2:50 am comes quick. I was down watching my son play a double header softball game, they won the first game and lost the second. Took second in the tourney.

My run was great, I'm feeling pretty good but I havre to go beddie bye , so sorry this is so short. I ended with 200 crunches. See ya tomorrow

My sleep this week has not been the best, and I think it took it's toal today. Today the legs are real wack, energy levels are pretty low. But someow we gutted out the run. It was near 100 temp wise so I thing that kind of kick my butt a little bit. But it was still a great run and good to get out. I finished with 200 crunches and put up two more blinds for Wendy. I think were done with that part of the move.

Today the legs were wack from the get go, I think the lack of zzzzzzzz's this week have begun to set in. Infact I did one of Tom's sleep work days. It was awesome, I think I need those days more often, ha,ha. Tom is an awesome example. I did the golf course route today, the heat was a factor as the sun was really pouring out the rays today. I'm just happy I was able to stick through the run today. Tomorrow is a rest in getting ready for sat. long run. Finished with 200 crunches and we will catch ya latter.