Decide--Commit--Succeed

Hello all, The injury bug has had a good hold on me for the past six weeks. It's been kind of hard to shake. But I do think the leg is getting better. I have been doing 2 miler's about 3 to four times a week for the last couple of weeks. and the eliptical on my no running days. I have been doing alot of upper body strength training the past few month's and 200 crunches a day to try and keep my core strong. I am going back into this very slowly so as not to inflict another injury. Next week I hope to do more outside running than in, we will see how the old leg feels on Mon. Hang in ther Noonin.

A very nice day to to be out for a run. I wish that I was ready to go further and injoy. Today I did a very small run of 2 miles, still trying out the leg to see what it can handle on the road. It did'nt feel to bad not to sore, felt more tired than anything. Three days on the road this past week and a couple on the eliptical 30 min. a day. It so hard to be patient. Next week I will try with more steady runs on the road, and continue to work on my core strenghtening. If I have a day that I feel the old leg can't take the road I will do my eliptical.

I don't know how to run on ice skates, so today I opt to do 30 min. on the eliptical, and did 35 min. of upper body strength training. I also threw in 200 crunches. I am now tired of snow, come on spring.

The roads were clear enough to get in a run this evening, however it did start to snow again by the time I was done with my run. Today is the first day in about 5 month's that I felt like both legs were strong. No pain or discomfort in the injured leg and it did'nt get tired. So we will see what tomorrow will bring with another outside run. Still going to keep it easy for a while. I did 35 min. of upper body strength training again, with 200 crunches. I feel encouraged about my leg, hopefully it is more better than not. See ya on the roads.

I braved the sloppy roads this afternoon and got a little 2 miler in. My leg today was sore as I expected it to be. I new yesterday was to good to be true. We will just keep trying each day, it's bound to get better sooner or later.  I also did my costumary upper body strengthing for about 35 min. and of course 200 crunches. See ya tomorrow Noonin.

The roads were alot better to run on today, but that will change by tomorrow.  Good-Bye January. This month seems to drag for ever for me. Today makes 3 days in row of trying to do something that similates running for me. My leg was not to sore the first mile just kind of bothersome. The last .25 mile it was letting me know it was still a challenge. It got real shaky and tired but we gutted it out. Hopefully tomorrow we can make 4 days in a row. I did'nt do any weight's today, my Daughter is here from Vegas to have Emmas Heart checked out up to Primary children's tomorrow. Emma is having a hard time. I guess we will know better tomorrow. I did do 200 crunches to help out the core for strength. See ya tomorrow.

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.

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.

Did the 8 mile up around the golf course. Most of it is alot of graduale uphill which was a good workout for this old guy. My legs seem to recover from yesterday pretty well, and they felt good through the whole run today. I did'nt do anything speedy, did have 1 mile at marathon pace of 9:00. finished up with some more weights to keep the core strong about 30 min worth, and ended with 300 crunches. See ya tomorrow.

Today we did the 7 mile loop out to the log house on power house road  and back. Just kind of did an easy tempo run, nothing flashy or spectactular. It was good weather for a change and not much wind. The old timer's legs were a little on the wack, but it was still a good run. I did 30 min of core weight training and 300 crucnhes. Catch ya tomorrow.

Kind of had wack legs today, but not as wack as yesterdays. Oh and guess what? That darn wind was back this afternoon just in time for my run. I did the same route I did yesterday, but picked the pace up a little more than yesterdays. Average pace was 9:27, with 1 mile at marathon pace for me of 9:04. I know pretty slow little Bro. but remember I'm an old man. Total time was 1:06:47. Mile splits are as follows.

Mile 1. 9:37

        2. 9:18

        3. 9:29

        4. 9:20

        5. 9:27

        6. 9:56  The steep hill out of river bottoms. Kicks my butt.

        7. 9:04

I also did 30 min. of upper body weight training for the core, and 300 crunches. I will use tomorrow as a recovery day. The weather is going to go sour on sat. morn, Maybe do my long run tomorrow? I don't know we will see.

Just did some easy miles today, I did not run sat. Got home from work late, then went with the girls to there dance comp. By the time it was over it was time for Preisthood Session of conf. So know running for three days thought I go back into it easy. I plan on more miles tomorrow the weather should be better also. I did 30 min. of  Bowflex on the upper body and 300 crunches.

My legs had good energy today so I tryed pushing a few miles at marathon pace. I did ok still have a ways to go. It's a good thing the SGM is not till oct. My total time today was 1:15:49. average pace was 9:14.

Miles 1. 9:50

          2.8:56

          3. 8:57

          4. 9:31

          5. 9:27

          6. 9:07

          7. 9:37

          8. 8:41

The felt good I am pleased. We wre coming along, and we will keep working. I did 30 min of Bowflex on the upper body, and 300 crunches.

Just had time for a little recovery run. The legs were wack after yesterdays speed workout. The weather made for an interesting time, snow, sleet, rain wind, made it a chaallenge none the less. Got go to my Daughter's chior concert, see ya later.

I am going to scream rat farts!!!!!! This north wind every afternoon is starting to freak me out. I just wnat some good calm weather. Now that that's out of the way we can finish our blog. Todays run took me up around the golf course, I went up by way of canal road, when I arrived to were canal road and power house road meet the wind was going pretty good from the north so I took canal back and stayed close to ridge bottom were the wind was'nt so bad. My legs are still kind of wack so we just went easy again today. I will take tomorrow off and do a long run on sat. see ya then. I also did 30 min of Bowflex on the upper body and 300 crunches.

I did'nt have to go to work this morn it's the first sat. I have had off for about 6 month's. So I was able to do my long run eary this morn. I headed out the door about 6:30 not used to the cold but after a mile I was warmed up. I did the route out to the base of Harry's Hill and back. My back has been a bother for the last few days. So I hope that it's not going to be an issue for the summer marathon training. I di a pretty slow pace . average was a 9:43, mile 10 was an 8:53, don't know what happened there must of been a fluke. Next sat. long I thing I would like to incorporate Harry's Hill which will give me a 12 mile long. Decide, Commit, Succeed, right? See ya mon.

Well the wind was blowing from different direction today, out of the south ahead of tomorrows storm. HDOY today it hit a big whoppin 80 degrees it felt nice. Today was a little recovery run went out to GU Corner and came back headed up canal road then turned back around at the golf course and headed home. My average pace was 9:17 nothing to speedy for this old guy. Finished with 30 min. of Bowflex on the upper body. And did 300 crunches.

What differance 24hrs makes in the weather. Yesterday 80's and today snow and upper 30's. Needless to say I opted to stay indoors and did 30 min of the eliptical and 30 min on the Bowflex. Ended with 300 crunches. I just was'nt in the mood to fight the wind and the snow this afternoon. We will give it a shot tomorrow. See ya then.

Today I did the route up around the golf from the power house road and then worked my way back down canal road. The north wind is blowing really  hard today which made for a cold run. The last half of my run was all head into the wind which made for a difficult run. It's is supposed to get beter weather wise the next few days. 70 on friday sweet!!!!! My total time today was 1:17:37 which gave me a 9:25 pace not bad with alot of uphill and into the wind. I also did 30 min on the bowflex, worked on upper body and finished with 300 crunches.

Miles 1. 9:30

         2. 9:23

         3. 9:19

         4. 9:26

         5. 9:11

         6. 9:21

         7. 9:51

         8. 9:27

What a perfect afternoon for a run, finally. Mid to upper fifities with a slight breeze from the north which was really comfy. Decided to do a marathon pace run today, first one of the season. I did the route going down scenic drive then up the canal road to GU Corner and back to home. 3 miles were a gradual uphill work out. My total time was 1:04:26 with a 9:08 pace, not bad with the uphill that was involved. My mile splits were as follows.

Mile 1. 9:28  Down hill warm up

        2. 9:30  begin gradual uphill

        3. 9:27  still uphill

        4. 9:11  Flat across river bottoms to GU Corner

        5. 9:08  Back across R.B. road

        6. 9:30  Hil up out of R.B.

        7. 7:50  First time under 8 min mile. Felt almost at threshold

I feel good about this workout today. Now if I could hold this pace for SGM that would be sweet!!!! Still alot of work to do. I also did 200 crunches. My grandson was napping so I did not get in any Bowflex. We will do tomorrow. Then long run on sat. See ya then.

My goal for my long run today was to go beyond 10 miles, and include Harry's Hill. So that is the route I decided on for todays run. It was great weather was able to get it in before the old south wind kicked up it's ugly head. My goal for marathon pace is about a 9:00 min mile. So I tryed to keep it about 30 sec. slower today and run a pace of 9:30. It actually ended up around a 9:38. So I was 8 sec. slower than my goal. But with Harry's Hill and some other's that come up out of the river bottoms it kind of took it's toll. I went out over H.H. came down Woodland Hils Drive and back home. Felt ok for the most part, but I need some more hill work they kind of kicked my butt today. Mile split's are as follows.

Mile 1. 9:39

        2. 9:22

        3. 9:28

       4. 9:21

       5. 10:05 Graduale uphill for mile

      6.  11:40 Harry's Hill, ouch

      7. 9:30

      8. 9:18

      9. 9:16

     10. 9:16

     11. 9:28

     12. 9:48 400m hill

     13. 9:14

The last 4 tenth's was an 8:52 average. Ok week of training despite the ever changing weather and wind directions. Have a great weekend!!!!

This afternoon was perfect weather for running. Low 50's and a very slight breeze. My route today took me on my 8 mile run up around the golf course by way of power house road and down canal road to home. I was a little suprised by the way I felt today my legs had good energy after sat. long run. My average pace was 9:01, total time for run was 1:13:55.

Mile 1. 9:33  warm up

        2. 9:39

        3. 9:25  uphill for a few miles

        4. 9:15

        5. 8:48

        6. 8:17

        7. 8:56

        8. 8:31

So 4 miles around marathon pace. I also did 30 min of Bowflex on upper body and ended with 300 crunches.  One of my better workouts, I think.

Easy recovery run today, my legs were a little wack after yesterday. Not to bad though. I did the same route as yesterday but in reverse, up canal road, down powerhouse road, across the river bottoms up the hill to home. average pace today was 9:17. I also did the Bowflex on the upper body and 300 crunches. see ya tomorrow.

Today the old legs are pretty wacked. So I slowed myself way down and did a true recu overy run.  I just did an out an back, which took me to C.B.S. (Clay B. Simmons) Mini Gu Corner and a little past, then turned around and headed for home. The best part about the run was the great weather. we have been lucky so far this week. Hopefully it will hold out. I also did 30 min of the bowflex on the upper body and 300 crunches. Catch ya later alligator.

Not a whole lot to report today. It was fun to run in the snow again, ya right, for the first half of the run. Then the sun came out for the second half. Winter go away now, don't come back until Dec. 24th. I also did 30 min Of the Bowflex on upper body and 300 crunches.

Not  alot to report today pretty much just got it done. Feeling pretty good, no injuries. Knock on wood. Have a great weekend.

The legs felt real wack today, so it was a true recovery run. Nice weather again felt good to have the old sunshine back. Did'nt have time to do weight's or crunches, needed to get the lawn mowed. catch ya tomorrow.

Could not stand the wind and bad air for more than 3 miles today. I am really getting tired of this crappy weather. So not a whole lot to report. I did 30 min of Bowflex on upper body and 300 crucnhes.

Ran the 8 mile route up around the golf course from the canal road side. Kind of cold and windy, imagine that. Come on summer . I also did 300 crunches.

Hey guess what? The wind is blowing again which made for a tuff run today. I did the same run as yesterday but in the reverse mode. Up around the golf course from power house road down canal and then out by bishops storehouse and up senic drive to home. Average pace was 9:27. Very slow turttleing none the less.

Mile 1. 9:40

        2. 9:06

        3. 9:28

        4. 9:43

        5. 9:22

        6. 9:38

        7. 9:30

        8. 9:40

        9. 9:45

       10. 8:49 all up hill

I also did 200 crunches, We will hopefully do a long on sat. See ya latter Mainard.

I  did the out and back to GU Corner today. That's about all I had time for. Finished with 30 min of Bowflex on the upper body, and ended with 250 cruches. I am having a hard time trying to determine what is most essential at this point. With the increased demands at work to put in more hours and trying to keep up with the training is proving to be difficult. Work takes more time away from family and the training for SGM is taking time away from them also. I feel like I am doing alot of good things and I need to deterimne what is most essential. So my blogging may have to take a back seat for a time. I will check in when I can and do my best to continue my training, I am reguired to be at work at least 3 sat. morns each month, which puts my sat. long runs begining at 10 am. It will make for a long hot run, I don't know what to do. Just do my best and hope for the best. Catch ya latter.

Now that we finally got the stress of selling our house, and moving to a new home, life is starting to calm down a little bit. I figure we can years to unpack boxes. So hopefully I can get back into a regular training routine and get ready for SGM. The past couple of weeks I have only run about 2 times counting today makes 3. Come Monday I hope to get back into normal mode, what ever normal is anymore. Todays run took me up around the golf course. Just tryed take things easy untill we get back into a regular routine. Felt ok got tired towards the end but that is to be expected after the small layoff. I did 150 crunches and hope to get back into my weight training soon also. will it's time to hang more blinds and mirrors. Yippy skippy.

Today I had jury duty, si I was able to run early in the morn. you guys that run early get the sweetest time of day for running. It was nice and cool, felt great. Today was just an easy day just tryed to get the old legs used to the pounding again. Tomrrows run will be in the late afternoon hotest part of the day. See ya then.

Very hot run this late afternoon, I think the hotest one yet. I will go easy the next couple of week until the old mans body gets used to the extra sun rays. I did the loop up around the golf course. Now that we have moved closer to the river bottoms it has taken a little more than a mile off from my regular route. I will have to do some adjusting to bring the milage back into my running routes. I felt pretty good through most of the run, coming back accross the river bottoms the heat started to take it's toll. My total time was 58:32 average pace was a slow 9:20. I ended with 200 crunches. My mile splits are as follows.

Mile 1. 9:16

         2. 9:03

        3. 9:00

        4. 9:31

        5. 9:28

        6. 9:49 Heat Stroke, Help !!!!!

Not as hot as yesterdays run but I could tell yesterdays heat left me on the wack side. So my pace was quit a bit slower than yesterdays. My route took me out to GU Corner then back across river bottoms, down canal road out by the storehouse, up senic to home. By the time I finished my butt was a draggin, Total time was 1:09:43. Average pace was 9:37. I also did 200 crunches, catch ya later.

Kind of embarrassing today, my legs are fully wacked it was all I could do to make it the 4 plus miles. I guess the two layoff affected me more than I thought it would. we will continue to work back slow. I was able to get in 200 crunches. I will use tomorrow as a rest day, and do a long run on sat.

I had to work the early morn did not get out until 9:30 am by the time I was done it was getting hot, hot,hot. Wendy followed me around on her bike, it was fun to have some company. I did the route up around the golf course and my legs felt much better today than thurs. run. Total time was 1:08:26, avrage pace was 9:13.

Mile 1. 9:08

        2. 9:01

        3. 9:44

        4. 9:42

        5. 9:15

        6. 8:45

        7. 9:09

The last .42 was 8:43

Today is the Boyack Family Reuion up to Lagoon, should be a fun day with the family. So I was able to do an early morn run which fellt alot nicer than the late afternoon. I did the route up canal road to the golf course, which was a couple of miles of good wind resistance. It was blowing pretty hard, and then down power house road, back across the river bottoms to home. I was a little supprised towards the end of my run My wife wendy came running down canal road. I was kind of shocked to see her out running. She gave me one of her tee hee's and carried on with her run. she has been running a couple of miles a day. I proud that she is adding a new exercise to her routine. Well better go get cleaned up and ready to go to were fun is. LAGOON !!!!!!

Today was back to the afternoon running, and it was diffenitley a hot one. I figure if I keep going at this rate I should be able to run the Bad Water Ultra Marathon in death valley next month.  Ha, Ha, 135 miles of running in a furnace ouch, it's only 130 degrees in the shade. Todays run I could tell a differance from last weeks hot runs. I think my body is starting to get used to the hotter weather. I did'nt feel  the heat until the last 1.25 and then I started to feel a little drained. Total time was 1:1140. Won't do my mile splits becasue I kept it slow so as not to have heat stroke. Have a good one, see you tomorrow.

The heat must finally be getting to me, Right from the start my legs felt very wacked and shacky. I could not get into a good rythum. So I listened to the old body and cut the run to just a 5 miler. I just flet totally warn out. Tomorrow is a new day and hopefully they will feel better. I did 200 crunches yesterday and today.  Other than that it was still a great run. See ya tomorrow.

The legs felt much better today, I felt like I had some rythum today and not awkward at running. It was another hot afternoon, and  that darn wind seems to hang around each afternnon. The air looks alittle on the unhealthly side. I guess it's ok to run  in. I also did 200 crunches. No injuries at this point, knock on wood. I will take tomorrow off and hope for a long run sat. see ya then.

I had to go into work at 2 am this morn, arrived home about 8am put on the running garb and headed out for my long. Todays route took me to the top of harry's hill down through salem, back up power house road, around the golf course and home. It did get a little hot the last 3 or 4 miles but we gutted it out. Wendy road her back the whole way and it was nice to have her encouragement. She even road to the top of harry's hill. She is really turning into a real biker chick. It is nice to have family support in training for a marathon. I ended with 200 crunches.

June has been a weird month. It you would have told me month ago that we would sale our home and buy a new one and move, have a daughter move to Texas, and a grandson have open heart surgery, I would have told you, you are crazy. I can't believe that all that has happend this month. But things are starting to settle down now and we have been witness to alot of tender mercies from the Lord, I have diffenitley noticed His hand in the lives of my family. I testify that He does live and He is real and a part of our every day lives if we will let him in. Hope ya all have a great weekend, catch ya latter.

Today was a little short recovery run after sat. long run of 14 plus, I did not feel like really pushing so I took what my body would alow today. I ran up around the golf course and actually enjoyed the wind this morn. It feels like it's going to be a hot one today. I felt good I don't seem to have any real injuries at moment. I will knock on wood for that bit of luck. I will have a reduced milage week this week, I am planing on doing the Freedom Festival 10k on fri. Catch ya latter.

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.

I did'nt have to go into work today, so I took in an early morn sat run for a change. It felt good to be out in the cool morn air. I did the usual sat morn long run route out ovr harry's hill, down slaem height's road, back to gu corner. I refuled ther and took a  trip around the golf course to home. I kept the milage a little lower today, I have been increasing the past three weeks and I have a half marathon next sat. A fellow runner gave me some good advice this morn. It is better to come across the finish line a little under trained than come across injured. I guess you have to pick your poisen and live with it. It was last year at this time I became injured, and was out for six months. Don't want to do that again. I did see my little Bro. Clay out this morn. stopped to talk for a few. It was good to see him, I hope he is on the oher side of his injury. Been a good week of training, so far no real injuries, I will keep knocking on wood. It's a crap shoot. See ya mon.

The temp gauge out on the freeway said 100 and so did the truck's gauge. At home it was only 97 degrees. I love the heat to run in. Because I know that winter will be here all to soon. So bring on he heat baby, I want more. Todays run took me up around the golf course from the canal road side, then down powerhouse road to little bros mini gu corner (aka log house). Then back up powerhouse to gu corner across the river bottoms to home. I think this week will be a mini taper week in order to prepare for the provo river half on sat. I felt good today and pushed the pace a little. No mile splits, don't want to have a most embarrassing moment on the old blog. I finished with 200 crucnhes. Chow for now.

Alot cooler today but very muggy which made it feel warmer than it was. It was a great run felt good. This is a cut back week for the half marathon on sat. So I am not going to push things to hard this week. Ran in the river bottoms, seem to be alot of traffic today. Some drivers don't even have a clue about pedistrians having the right of way, have to be careful don't want any accidents. Sounds like we might get some rain this week would be a nice change, I finished the workout today with 200 crucnhes, see ya tomorrow.

Decided to make my run interesting today by playing a little game. I thought I would see how many grasshoppers I could step on during my workout, I mananged to only nail three with my size 10.5 shoe, better luck next time I guess.

My legs felt a little wack today not good considering this is supossed to be a down week. Not good with the half marathon coming up on sat. Hopefully they will recover in time. Other than that it was a great run and very injoyable. Did 200 crunches to finish the workout, see ya tomorrow.

Just another easy run up around the golf course. Legs did feel better than yesterday. I am excited for the half marathon on sat. should be a fun run and perfect conditions. I did 200 crunches and I will report on race day see you then.

My goal for todays race was to try and go out fast, anyway fast for me and have a half marathon pr. My best so far in a half was 1:49:33. I seen alot of the old Spanish Fork running group, Pat, Kent, Tom, and Kim. I meet Sasha's wife, very sweet lady by the way. I meet one of the SGM  forum bloggers Tom Slick, was able to run with him for a few miles, thanks for the help during the middle miles Slick  I think it helped me get my pr for this half.marathon. Lots of runners today and as usuall the start was a little disorganized but we expected that and stayed patient. Great weather a little bit warm towards the end but we were able to hang in there. My average pace for the race was 7:56 with a total time of 1:43:23. My mile split's were as follows.

Mile 1. 7:23  A bit fast for me, steep down hill

        2. 7:27  First four mile steep down hill

        3. 7:30

        4. 7:27

        5. 7:48 begining of 2 mile up hill battle, was a supprise

        6. 8:20

        7. 7:45  Some more down hill

        8. 7:33  ran with Slick for a few miles

        9. 7:34

       10. 7:50  Legs starting to feel the strain, energy kind of wack

       11. 8:31  The wheels are starting to come off, trying to hold it together

       12. 9:18  getting chicked like crazy, legs are wack

       13. 8:44  Tryed to finish strong.

By far my best race effort, Need to work more to have better energy for the finish miles, I don't like getting chicked. Need more hill work up and expecially down. See ya Monday.

I'm shocked and amazed that I was able to do anything that looked like runnung today. The legs feel pretty wacked, exspecially the quads. They were really sore running down hill today, bu not to bad going down. This may take a few days to feel somewhat normal in running. I did the route up around the golf course and just tryed to focus on good form. I ended with 200 crucnhes and hopefully things will feel more loose tomorrow. I have been using the stick to try and roll out the lattic acid, will do them again tonight. See ya tomorrow.

Took it easy on the run today again. My legs are begining to feel a little better, but the quads are still pretty wack and way bad on the down hill. I hope they will recover before sat long run. I am planing on an 18 miler it may be a little much.  I think it may be time some new shoes will have visit MVP this week and see. I did 200 crunches and we will catch ya tomorrow.

Nice easy run today and the legs are starting to feel much better. The quads are still a little wack but even they are getting better. Finished with 200 crunches,and now I am off to Bryans softball game. See ya.

I have surprised myself this by continueing my training after sat half marathon. My body this week has felt kinf of trashed, but today the quads are begining to feel much better and was able to grunt out a 8 miler. I went up around the golf course, down power house road to little bros mini gu corner (aka log cabin home) then back to gu corner and home. I finished with 200 crunches and will use tomorrow as a full recovery day and let the body recover  for sat long run. We will see you on the road then.

I did'nt get out until about 7 this morn, had to go into work very early for about four hrs. But it was nice to have the cooler temps today which made for perfect running weather. Todays long run tour took me out over harrys hill, and then up to the woodland hills turnaround. I then went over into loafer mt. estates, then back to gu corner to refule, then up around the golf course back to gu corner and home. Wendy join me latter for my support team and water girl. Thankyou babe, your awesome. I was supprised that my legs were able to handle the longer miles after the half a week ago, they seem to be bouncing back pretty quick. This has been a good week of training. Starting to get excided about SGM. See ya next week.

Just did an easyrecovery run today, he legs are a little wack from the long run of sat. SGM is just around the corner, I can't believe it is almost here. So far no injuries at the moment, I am hopeing and praying, and knocking on wood that I will stau injury free. I finished with 200 crunches. Now I have to put the finishing touches on my talk for sunday in sacrament meeting. Yuck!!!!

Not alot to report today, the heat was back on but i am injoying it because in a few months it will change again. I feel pretty good at the moment, no real injuries to speak of. so we will hang in there and kepp on keeing on. Oh I seen Pat for a minute while out today on my run. He was riding his bike as he is injured. I hope he gets better soon. I finished with 200 crunches, see ya tomorrow.

Just another easy run in the river bottoms, up around the golf course listening to the tunes. Still feeling pretty good, nothing seems to be sore just the ususal aches and pains of running. I am thinking of doing the Spanish fork half next month, we will see how things go. I did 200 crunches. Have great evening.

wow, today it felt as if I hit the wall big time today. I just could not get my legs to go, very little if any energy, just toatlly zapped, wacked, and a no show. it was all I could do to get in the five miles. I have not felt this wacked for a long time. I think I will go to bed early and try to get some extra zzzz's. I did 200 cruches and called it a day.

Started my run this morn a little after 5 am, it was real nice to run in the cool morn air. I did not like the fact that it is staying darklonger it was real spooky crossinfgthe river bottoms. I heard something in the corn and pointed my tiny flashlight, it was a big old deer. she wanted to race and I could not stay with her. she was to fast, maybe next time bambi.

I did the same route as last sat up over harrys hill then up to the mailboxes and round-about. what a beautiful view of the valley from there. Headed back to GU Corner and refuled. Steve King was there and we talked for a few, then he sped of faster than that deer I seen early, wait, maybe the deer was really Steve King. weird. I ended up doing the golf course loop twice. I seem to hit a little bit of a wall around mile 18, so I decided to push through it today and see what I could do. Miles 19, 20, and 21 my legs did better than they did during mile 18. So I hope that is a good sign and try to know that once I fight through that wall feeling I still have more energy. So far I am feeling good about this years marathon training, no injuries at this point, knock on wood. Have a great weekend all, see ya mon.

Today I took it easy, who am I kidding here, everyday I take it easy, I am the original runing turtle. Anyway the heat was back on today and I think I felt every degree. I just went up around the golf course and did my best to just enjoy the moment. My legs are a little on the wack side after sat 21 miler. This may be a down week we will see how The legs feel tomorrow, maybe do 10? Ended with 200 crucnhes. See ya tomorrow.

Decide to extend the run today, my legs were feeling good so I went up around the golf course then down power house road to gu corner, across tree line road. Then went down canal road and came out by the bishops storehouse, I came up 4th south to 1700 east to home. It was a great run, the temp was very nice and comfy, finished with 200 crunches, see ya tomorrow.

Just a quick note tonight, Had to cut the run short, due to young men coming over to do a service project. The run was nice, great temps again. could stay like this year round. SGM is looming ever closer. It's almost time to rumble.

Today the legs are feeling wack, I could not understand why. I did less milage yesterday, and then I remembered all the rock I moved last night in the wheel barrow with the help of the young men. That's why the legs are wacked today. Other than that it was a great run. I did the golf course loop and then home. I finished with 200 crunches.

Had to go into work again at 1:30 am. So I did'nt get out until 7:30 am. The last 10 miles it did get a little on the warm side. Luckily Wendy followed me around was an awesome support team with water , gu, and not to bad to look at. I am feeling good no real injuries and I hope I can hang for a few more weeks and tapper time. Have a great weekend.

I finally got to sleep in this more have'nt done that for a while. It felt good, and was nice to have the rain in the night. It made for perffect sleeping conditions. Wendy and I headed out the door about 9 this more, I did a couple of miles with her and did my golf course route. Wendy is doing awesome she is up to about 4 miles, and looking awesome. I was able to get back from my run just before another band of hail and rain hit.

SGM is only about a month away, it is hard to believe that race day is just around the corner. I am very excited for this years race. My goal for this year is 4hrs or less that would be my ultimate time, Realistically around 4 and a half. Hopefuly we will have great weather for the race. Lets party !!!!!!

Today was a litle recovery run, and plan on taking it on the easy side for the rest of this week in order to try and do well in this weeks half marathon. I tryed to keep it on the flats today and did only a few small hills. The weather was perfect for an afternon run. A slight breeze and temps around 70, I love the fall running weather. I finished with 200 crunches.

I don't know why the old legs have been so wack this week but they are gonzo. I think it is good to have a down week once in a while. Nice and cool again today which made for a very fine afternoon run. Running in the fall is awesome. Finished with 20 crunches, and I hope tomorrow the legs will be back.

I sure hope my legs rebound before sat half marathon, they are just wack this week. I can't figure it out. I think it was good to have this week as a down week. I finished with 200 crunches. Ya I know pretty boring blog.

On a little more exciting note, my daughter Haylie had a baby bo this more, a 8 plus pounder. I think he is going to be a big guy. That makes a total of 5 Grandchildren, One girl and four boys. What a great blessing.

Race day and a beautiful morn it was. Perfect cool race conditions and no wind, lots of people. I think 600 plus this race keeps getting bigger every year and they have a great prize drawing after the race.

As far as the run went today not as fast as Provo Rivers half, this one has alot more uphill so I think it was a little more difficult, plus I made a mistake of walking through 2 aid stations. My average pace was 8:06. I don't know if I can hold that pace for all of SGM next month, we will just have to see. Mile splits are as follows.

Mile 1. 8:03

        2. 8:13 Begining of uphill throught the river bottoms

        3. 8:21

        4. 8:21

        5. 8:01

        6. 8:33

       7. 8:26

       8. 7:41 Finally a little bit of down hill

       9. 8:04

      10. 7:49

      11. 8:03

      12. 7:56

   13.1. 7:46 Finished strong, but felt a little out of gas.

My goal in both half marathons was to get in under 1:50:00 so I feel good about that, now for SGM I am trying for 4hrs or less, but will probablly be around 4:30:00. One more hard week of training and the tapper. See ya next week.

Very wack legs today but not as wack as they were after provo river half. So we keeped it at the very slow  turtle pace until we feel better. This week will be my last big milage week and then head into the taper for SGM. On sat I want to do at least 20 plus we will see how things go with the recovery. I finished with 200 crucnhes.

As I headed out the door for my run the skys werelooking like rain. By the time I got to gu corner it was coming down kind od moderate. It actually felt good and made for a very comfortable run. My legs felt alot better today and I decided to pick the pace up little more than yesterdays. Don't want to post the mile splits, might be a bit embarrassing. I enjoyed runing in the rain, it was a great run. catch ya tomorrow.

Just a nice easy run and enjoying the nice fall weather and getting excited for SGM. I'm worried about Wendy, she is in Houston this week with my daughter Haylie who had a baby boy last week. 8lbs-4oz. Hurricaine Ike is getting to close. Wendy is supposed to fly out sat morn which is the time Ike is going to come ashore. Pray for her and my daughter's family.

I just had time to get in a 5 miler I need to pick up the girls from there dance class. It looks like Wendy and Haylie & Grandkids found a flight tomorrow morn at 8. It looks like Houston will take a direct hit from hurricaine Ike. It has been a nerve racking day to try and find a flight out of Houston. My Son-law will be staying behind to try and ride it out, his work needs to have him close by. So we are praying that he will do will and get through the storm ok. I hope and pray that the people in the Houston area will be ok. The next few days are going to be scary for our son-in-law, hang tuff David.

Yahoo it's tapper time !!!!

We made it the big tapper. And so far no real injuries. Just the usuall aches and pains of running.

Was able to run with my bro Clay for most of the long run today. We have not been able to do that for a while our schedules seemed to work out today and it was very injoable. Felt ok for the run still kind of smarting from last sat half marathon but we hung with it and it turned out to be a great run.I still seem to hit a little wall around mile 18 to 19 and have to really concentrate to work through it, but once we get passed it I do ok. From here on out plan on reduced mile and let this old body repaire and get strong for SGM. Bring it on baby, bring it on.

On a very blessed note my son-in-law made it through hurricaine Ike. Lots of flooding and wind damage but still alive and no injuries. As a family we feel very blessed today. Massive storm so hard to even comprehend.

Today was all about recovery after sat long 22 miler, I seem to be a little sore which is to be expected at this faze of the marathon training. My body is feeling more tired than anything which is due to not enough zzzzzz's. It probabley wont get any better in that department. We will see ya tomorrow.

Legs did feel a little better today which gives me a bit of hope, I went up around the golf course and down powerhouse road. I'm trying to take it easy as to not have any injuries for the SGM, I finished with 200 crunches.

My legs had zero energy today I don't know what happened but they just did not want to go today. I think the months of training are catching up to me. I don't want to have any injures so I went real easy and tryed to have fun with the run. Finished with 200 crunches,

Seem to have a little more energy today than I have had this week. I think last sat 22 miler took more out of me than I thought. I guess that's why we need to tapper and spend the next three weeks recovering and healing for the big one on oct. 4th. I'm not sure how far my long run is going to be this weekend, at least 15 we will see how the legs feel. I finished with 200 crucnches today se ya latter.

Started the day out at 1:15 am this morn had to go into work for five hrs, so by the time I got out the door for my run it was 8:00 am. It's a good thing we are into the fall so the cooler weather made for nice running conditions this morn. I headed out over harrys hill and into salem this morn, my goal was at least a 15 miler. The first three miles my legs and body just felt really wack and then mile four things started to loosen up and I finally felt like running. My pace was nice and easy it will stay this way until SGM in two weeks. It's almost here and the excitment is starting to build. Should be an awesome time. I only did one lap up around the golf course today and then headed home. I hope everyone has a great weekend.

Nice fall run today, great temps in the afternoon I love running this time of year. Ran with Wendy for a little bit then she went her own way. I ran out past gu corner then turned around and headed home. Just keeping things nice an easy for the marathon in a few weeks. I finished with 200 crunches.

Just continuing with my mellow runs as we don't want to have a blow out before SGM. Today we ran up to the golf course and then back home, nice easy rolling hills up and nice easy rollinf hills down. I guess it was a rollie pollie run. Great weather again did the 200 crunch thing again. See ya later tomatter.

Not alot to report the legs for going through a tapper are sure dead this week. It has been a weird week none the less. I finished with 200 crunches have a great day.

For being a down week my legs have felt really sluggish and non-responsive this week. I hope next sat they show up for the marathon. It's crunch time and the excitment bug is starting to work overtime. I is hard to believe that it's time to party. Our family is going down to SG on wed. Our friends have a condo down there with a swimming pool and hot tub should be a fun time. Our son Bryan and his fam are also coming down to injoy the festivities. I hope everyone has a great weekend and week. See around the corner.

Just a nice easy run today the wind was cold and made for a chilly time on the way back. I also did 30 min of weight training on my upper body. I'm planing on doing the weight's for the next few month's. and finished with 200 crucnches.

What a great afternoon to go for a run. I love this time of year when the weather is beautiful, 68 degrees. I could live in a place that the weather stayed this nice year roun. Ya know I am not a very good winter person, just don't like the snow and cold. Today's run took me up around the golf course, I have'nt run that route since before SGM. My legs are begining to recover but we will keep on easy street for a few more weeks. Have a great day.

Another nice fall run today perfect temps and gorgeous sunshine. I did the route up around he golf course again. Just a nice easy run. My legs are getting better from the marathon  of a few weeks ago, but they are not 100% yet. I did 30 min of weight's training on the upper body. may go out tomorrow with Wendy on a little juant. Have a great day.

What a difference a week makes. Last week running SGM in the wind and rain at least it was some what warm. Then today it feels like winter is here. I hope we will have some more nice fall running weather. I have not run since last weeks marathon. The legs today did not bother me walking. I wanted to go for a run today with out feeling like I had to. It's nice to have that feeling of just injoying the run and relaxing. My legs did surprisingly well. They are still a bit on the wack side. so the next few weeks will be just nice easy relaxing runs. My son Bryan and I got into the runners series for SGM next year. The races we are going to do in Washington county next year are the Spectrum 10k and the Hurricane half. Should be a fun time to make some great running memories with my one and only son. I have been cross training all week with weight's on the upper body and 200 crunches a day. I hope ya all have a great weekend.

Another gorgeous day for a run a little on the windy side but nice temps. Ran up to the golf course and back just a nice an easy run very injoyable. my left thigh is giving me some trouble, but seems to loosen up in middle of run. We will keep an Eye on it. I finished with 30 min of upper body strength training and 200 crunches.

I will try and start to blog again, I have been busy with work and my church calling, then throw in time for family and the day is shot. So I will do my best.

Todays run took me up around the golf course, nice run but I don't like going off of daylight savings time. It's almost dark by the time I get done. Seen about thirty head of deer in the river bottoms. My legs are still a little wack from the SGM. I think I have a slite injury from the marathon. left leg upper quad. I have been working with it the past month and seems to be getting better each week. I am able to still run but just taking it easy. I will start some serious training at the first of the year as I am planing on doing the Spectrum 10 in march and then the month after that the Hurricane half.  Bye.