Decide--Commit--Succeed

Happy New Year to all, I hope 2009 is a great year for everyone. For me 2008 was a great year, had some exciting things and not so exciting things happen. All in all it was a great year.

For my run today I went up around the golf course it was warm and a little on the windy side up around the canyon. As I came across the treeline road the elk were in closer, 4 nice bull elk. I could see the horns on all 4. Well gotta goin spend some time with the family, it should be a great day.

The past few days I have had a sore throat and a cold, kind of feveish and chills. I don't feel much like going out in the cold today and running. So I took the ball baby way out and did some time on the eliptical and 25 min of core strenghting. I hope tomorrow I will begin to feel better. Catch ya latter.

Still not feeling very well with my cold, but I needed to get outside for a run today. Very slow and easy just tryed to get it in and enjoy. I did see a big herd of elk in the riverbottoms. My guess about 50 to 75 head and a big bull. It was kind of cool to see. I did get in some core strenghtening also, and finished with 200 crunches. I hope tomorrow My cold is feeling better.

My cold is still hanging on, all though it is no worse. My run today took me up around the golf cours, the roads were alot better today a few snowed packed areas but for the mosr part snow free. The sun was out nice and brite and I only needed one layer and a vest. I ran in shorts today, kind if weird with a couple of feet of snow on the ground. It was nice and comfy run today. I did see the herd elk again they werefurther east and just west of the golf course today. I should be pulling out of this cold in the next day or two,cross my fingers.

Not as warm as yeaterday but still nice weather for a run. I did the bishop storehouse route today kind of felt a little on the sliggish side, but a very enjoyable run non the less. The elk are still in the river bottoms, not as many though. My cold is still hanging on just more of a hassel than anything. I am on the 7th day of having it so hopefully in the next couple I should notice a great improvement. It has been a great day and another great run.

Today I ran the golf course loop I did'nt feel to bad but I also have'nt ran for two days. So I took it nice and easy and just tryed to enjoy the run. I did not see any elk or deer which kind of stinks I don't no were they all went there is still lots of snow so I know that they did'nt go back up into the hills. I guess they are hideing somewhere. I finished todays workout with 200 crunches.

Todays run was nice and it was wonderful to run in shorts again. The temps were in the low 40's it made me crazy for spring. I did the bishop store house route. My legs felt good today it was a great run and another great day. I did 25 min of core strenghtening and finished with 200 crunches.

Nice run today up around the golf course and the nice part about it I was able to run in shorts again. The snow is melting although it is real slow at going away. After all it is only the middle of January. I finished todays workout with 200 crunches.

Nice run today a little on the cold side, I don't like this time of the year much you get the inversions and it makes the air kind of on the yuckkie side. It has been bad this week. I did the golf course route today, and the elk were back again just below the golf course on the RR ranch. Not as many as a week ago but still way cool to see. My legs felt good today and had lots of energy. Felt like pushing it the last few miles. I finished the workout today with 200 crunches. I would like to get a long run in tomorrow, we well see how it goes. Have a good one.

The inversion and the fog are getting very old quick. I want spring in a real bad way, I don't know if running in this bad air is good for me but I can't stand to do the eliptical. I did the golf course route today, thought that if I stayed up by the mouth of the canyon the air would be better, it's not as bad but still pretty murky. I did see the elk again today, they were a little closer to the road. They are sure neat to look at. There were also some deer running around today. That's why I like running in the river bottoms ya never know what you will see. I finished todays workout with 25 min of core strengthining, and ended with 200 crucnhes. It was a great run and another great day. Just livin the dream.

I decided to forgo outside running today due to the really bad air. They say we have the worst air in the country right now. Excercing out doors for an hour is the eqivelant of smoking two packs of smokes a day. I can feel it in my throat today. So I did the eliptical and finished with 25 min of core training, folowed by 200 crunches.

I think the air might of been a little better today, besides I could'nt stand it any longer I need to go for a ouside run. I did the the golf course loop again today and the temp was real comfy. I ran in shorts, and a long sleeve top with a vest, perfect running conditions temp wise anyway. I did see the elk again just west of the golf course, looked like they have moved in for a while. Finished todays workout with 25 min of core training, and 200 crunches. No injuries at this point I hope that the injury bug will stay away. I have a 10k coming up in march, so we want to stay injury free.

The weather this afternoon was great for a run, I was able to run in shorts again. I did the bishops storehouse loop today and just enjoyed the run, it is nice to see the snow begining to melt. However more snow is coming in for sunday. Today makes me excited for spring. I finished todays run with 200 crunches.

Woke up to another foot of snow this morn. Today is going to be a ski day withmy son Bryan. The company he works for has season passes up to Sundance so we will go and enjoy the fresh powder. Don't know if we will get a run in today the skiing may take it's toll for the day.

I was surprised today that my legs were in good shape from yesterdays ski day. No real soreness at all in fact good energy and felt good. I did the the golf course loop, the roads were clear from yesterdays snow it was a real enjoyable run. I finished with 25 min of core training and 200 crunches.

The skiing yesterday was awesome lots of good powder and no crowds. Just ski and get om the lift. My son Bryan kicks butt on a snow board. It was a great day.

Todays I did the bishops store house in reverse, the first 2.66 mile mostly down hill. The rest were slight uphill the legs did feel a little whack today. I think the skiing from the other day starting to take it's toll. It was a little bit warmer today which helped make it enjoyable. it was a great run and a great day. I did 25 min of core training and finished with 200 crunches.

Nice run today the weather was awesome the sun felt good on the old face. I did over dress could have run in shorts and been very comfy. I did the golf course lop today and the elk are back just west of the golf course. There were a good group of them today. My legs were whack today so we just went easy and enjoyed the sunshine. I finished todays workout with 200 crunches.

Very enjoyable run today just kind of went easy and had fun. see some elk and deer which is kind of fun to watch for a min. see ya.

Nice run today had great weather was able to run in shorts and enjoy the sun. I did 25 min of core strenghtening and 200 crunches.

the weather was nice enough again today to run in shorts the temps were very nice whcih helped make for an enjoyable run. I did the golf course loop today. my legs were a little dead from yesterdays bishop storehouse loop which had alot of uphill. I did 25 min of core training and ended with 200 crunches. There were alot of people out running today. spring is getting closer, i care what the ground hog things. See ya tomorrow.

Very dead legs today I don't know what happened but they were very whacked. It was all I could do to get the run in today. Great weather, ran in shorts again at least that part was good. It was still a great run and a great day.

My run today took me on the bishop storehouse route, it was a tuff go today very windy cause we have another torm coming in tonight. I have been able to run in shorts all week it has been so nice in the afternoons. My first mile today was into the wind as was the last two. I got a good workout today. My legs the past two days have been on the real whack side but we somehow get through the run. I did 25 min of upper body weight training and finished with 200 crunches. It has been a stressfull week maybe that's why my legs have been a little more than whack this week. It was still a great run and a great  day.

Wow todays run had all kinds of different weather, at the start it was windy snowing hard  and cold. By the time I made my way to the river bottoms via the bishops storehouse it was plesant and nice. then the further east I went up the river bottoms it started snowing hard with wind in my face. The last mile the sun was out, it was a strange run weather wise none the less. Spring time in the rockies ya got to love it. I had a little cold and sore throat over the weekend but I am feeling much better today. so I took the run on the easy side just did what my body would alow today. After my run I did 25 min of core strengthening and finished with 200 crunches. It was a great run and a great day.

Nice run today still snowy but it is not sticking to the road, the old legs felt pretty good today had good energy throughout the whole run. I did 25 min on the upper body with the Bowflex and finished with 200 crunches. another great run and a great day.

The sun was out this afternoon which made for a great run and great running weather. Was able to run in shorts today the sun felt good on the old face and legs. My legs felt pretty good energy wise today and felt like extending to an 8 miler. It is time to work up on milage and start to get in my sat long runs again I really miss thosr longer runs.

Hard run today in the snow and wind I am really geting tired of winter. We have had alot of snow this year we need it but it is getting pretty old. I can't wait in a few weeks we will be heading down o St. George to run the Spectrum 10k. Hopefully we will have great weather. I finished the workout today with 2 min of Bowflex on my upper body and did 200 crunches.

I'm off today because of Presidents Day, so I was able to get my run in this morn. Very difficult run with the wind blowing hard out of the canyon. I would say 20 mile an hr winds with gust they are very strong. I ran down in the river bottoms and crossing the tree lin e road there were snow drifts from the field and the snow was going sideways. Very hard to see and stay focused. It was all I could do to get the run in today. I did 25 min of upper body weight's today and finished with 200 crunches. I guess more snow is on the way for tonight and tomorrow. Cani't wait for spring.

Just had time for little out and back today, I did 25 min of Boeflex on upper body and 200 crunches.

It was  a nice for a run it was good to see the sun shine again. I did a run up to the golf course and back, the snow is melting fast and there issome grass showing. Another week and they could be golfing. Was able to run in my shorts and one layer it just felt good. well se ya tomorrow.

Very nice day today the sun was a blazing all day long. I arrived home from work the temps in the med 40's so I put some running shorts and one layer on top and away we went. I did the bishop storehouse route today seen a few deer on the river bottoms hill side injoying the sunshine also. My legs tody are feeling whack not sure why I don't feel like I'm over doing it.I finished with 25 min on Bowflex to the upper body and 200 crunches.

Alomost felt like a spring today, all in all it was pretty good conditons. Was able to run in shorts and one layer the sun felt good. I ran and did Harry's Hill today,  have not been to the top sense the end of Dec. There is still alot of snow on top but it is begining to melt. There were alot of runners out today, I have not run on a sat. for while. It is time to start doing long runs and getting ready for the Hurricane Half in May. Well have a great weekend.

Another nice day of great temps fpr running, It is amazing to shed the winter running clothes and feel lite as a feather. I seen the Wapiti in the river bottoms again and 7 head of deer. Seeing these animals it's amazing that there almost in my backyard. I finished with 200 crucnhes. My legs felt surprisingly good today, I thought that they would be whacked after sat. long run.

Nice day for a run the temps were very comfy med 60's. I finished with 200 cruches, and have picked up a sore throat and cold the last few days. I hope it dose'nt last long.

Another nice warm afternoon run, I did it in the river bottoms again. The Wapiti are agone, but the Seagulls are back as they were all over the fileds. This is a good sign which means that spring is around the corner. I took yesterday off as my cold had kicked into high gear, it felt good to come home a just reat yesterday. I did feel alittle better today so I think the cold is on it's way out. I did 25 min of bowflex on the upper body, and finished with 200 crunches.

Nice day for a long run, I did the route that takes me to the top of Harry's Hill and back. The snow has melted alot in a week, last week when I went to the top there was alot of snow still hangin around. My legs felt good today had good energy just had very enjoyable time. I seen Kent Wing and stopped to talk for a few, he is thinking of doing Spectrum 10k in a few weeks. I am planning on going down along with my Bro. Clay and son Brian. should be a good time. Well it's time to go eat I worked up a appitite.

Nice run today with the warmer temps, I did the bishop storehouse route. The rivr botoms are starting to smell wondrfull with everything thawing out. My legs were a little tired from sat longer run so i took on the easy side. Who am I kidding I always take it on the easy side, I have never been a real speed demon. I did 25 min on the Bowflex upper body workout, and then 200 crunches.

I did not  sleep very well last night, I was up most of the night with a bad migraine and was very difficult to sleep through. I woke up feeling better was able tyo go to work without any problems.

My run this afternoon was a very windy one and dusty but we gutted it out and made it through. I did the full golf course loop today, I hav'nt been all the way around for a few weeks. They are golfing which is a good sign of spring. My legs felt pretty good today not bad my goal this week is to get in 5 days of running. Next week is the Spectrum 10k in St George should be a great time. I did 25 min of Bowflex on my upper body and finished with 200 crunches.

I could not take the wind today it was way to brutal and the dust in the was just nasty. So we cut it on the short side today and hope tomorrow is bettere. I did 200 crunches and called it a day . I know I wimped out.

Kind of a crazy week alot of personal things goning that I will not put on the blog. But thank goodness for running which helps reduce the stress's of life. I did the golf course loop was a pretty good run. I did 30 min of Bowflex and 200 crunches.

I wimped out big time today because of the blizzard. So I did the eliptcal for 30 min which is about all I can stand, and then did 25 min of Bowflex on my upper body. I finished with 200 crunches.

This sat heading down to st. George for the Spectrum 10k with my son Bryan, and Bro. Clay. should be a fun time and a great weekend. The temps are supposed to be spectacular.

Nice run today the sun was nice and bright. I did the the bishop storehouse route and felt pretty good. I did 25 min of Bowflex on my upper body and finished with 200 crunches.

Another nice day with sun blazing away. I did the golf course loop today it seemed a little colder today but was still a great run. I seen five deer which was kind of fun. That why I love running in the river bottoms, ya never know what you might see.

Tomorrow I am heading to St. George for the Spectrun 10k on sat. morn. should be a great time. I hope the weather will hold out.

I was able to do a nice litle run in St. George this afternoon. The Family and I are down for the Spectrum 10k on sat. and to take a little vacation and some sun. The temp is nice around 70 degrees, I could get used to this. What a great place.

This is such a beautiful run down Snow Canyon, the temp was perfect and a good crowd out for this race. I was able to run with my Son Bryan and my Bro. Clay, this was Bryans first race. All three of us signed up for the runner's sieries this year so we would'nt have to go through the st. George Lottery for there marathon this year. We all have one more run which will be the Hurricane half in May and we should all be in the SGM.

The first 3 miles of this 10k was a wicked down hill steep and some sharp some uphills. I felt good through most of the race as my Bro. Clay was my rabbit and coach. The last mile and a half I was kind of loosin it but Clay stuck with me and was able to get a pr. My Son Bryan finished under an hour not bad for his first race with a little more training runs during the week he will be kickin my butt. All in all it was a fantastic race loads of  fun and was way cool to have all the family waiting at the finish line.

Todays run was more of the mantinance to kind of get some of the soreness out from sat 10k race. There is some latic acid build up in the quads and it felt good to go nice an easy to work some of that poison out of the old muscels. I did do 25 min of upper body on the Bowflex and finished with 200 crunches.

Nice day for a recovery run, it is nice to finally have some comfy temps. I ran down in the river bottoms today, and up to the glof course and back. My legs are still whack from sat 10k but they are getting better each day. I noticed today that they bothered me more on the down hill and up, so we will take it on the easy side for a few more days and try to start our long runs on sat and work those into my training. My next race is the Hurricane half in may.

I did do 25 min of Bowflex on my upper body and tryed to work some diffrent muscels groups today. i finised with 200 crunches. Sounds like the weather will hold on the nice side the rest of the week.

I really like the temps of this past week it has been very wonderful to run in great weather again. Today I did another golf course up and back, just tryed to take it easy again as my legs are still whack from sat race. They are geting better but i don't want to push anything until they feel recovered.I did no Bowflex today as wed. are my day off from that. I did do 200 crucnhes. See ya tomorrow.

My legs today were just whack, they felt like lead weight's were tied to them. I hope they will be better for my long run on sat. Other than that it was still a great run. I finished with 25 min on bowflex on my upper body, and 200 crucnhes.

I went out to the top of Harry's Hill today. I had to work this morn so I did'nt make it out until almost noon. Needless to say it was a warm run. Felt goo though, my legs did feel good today the day off yesterday helped them to recover, I feel like this has been an ok week of training and will try to increase milage for the next month and get ready for the Hurricane half on May 2nd. Have a great weekend.

Well winter is back I had to put back on the cold running gear today. Saturdays run was so nice had warm, Spring time in the rockie mts. ya gotta love it. I ran up to the golf course and back today, I was surprised that mt legs felt as good as they did today. Had good energy and felt strong the whole run. I had a pretty good head wind the last few miles which gave me a good workout. I did 25 min on the Bowflex and finished with 200 crunches.

It is still on the cold side today, and my run it seemed like know matter which way I was running the wind was in my face and it was cold. Needless to say I am very tired of winter. My legs felt a little on the whack side today but we stayed with it and got it done. I did do 25 min of upper body strength training and 200 crunches.

Nice run today my legs felt stronger and better the further I went. I did one of my favorite routes today the one that takes me up to the golf ciurse and back. I like this route because it has good hills going both ways, I tryed to push the hills going up and down. My down hill is were I need the most work I think. I the wind was a little bit of a factor on thw way back, but we hung in there. I finished with 200 crunches.

A very cold windy run this afternoon, I am really getting tired of this week. It has been cold and I am ready to become a retiree in Arizona and go for the leathery tan look in the hot sunshine. My run took me up to the golf course and back, this time I stayed on north side of  the  river bottoms hopefully trying to stay away from the wind but it did'nt work. It was still a great run and injoyed it very much. I finished with 200 crunches. I know this is short but I have a meeting to go to see ya.

Nice run today the weather was perfect, I did'nt get out untill about 11:30 am but the sunshine felt oh so good. I went up over harry's hill today and hooked up to woodland hills road, then headed back for home did not see a whole lot of runners. I'm sure they were all out earlier in the morn. There were a few out know body I reconized though. I feel good about my training the last few weeks I have been able to increase milage without any injuries. I will keep knocking on wood. I guess the weather is going to go down hill tomorrow as another snow storm is headed our way. I am so ready for 90 degree weather bring it on.

My legs felt real good over the weekend after sat. longer run, during my run today I could tell they were on the whack side, just a nice easy recovery run today. Winter is back and the north wind this afternoon was a bugger. Was able to run in shorts, however I still needed some gloves and a beannie. I will be a happy runner when we start having more warm days than cold. It was still a great run and good to get out and injoy the sunshine. I did do 25 min of Bowflex on my upper body and finished with 200 crunches.

I had to just do a quick run today, had some other obligations that I needed to be around for. So hopefully tomorrow I can get in a longer run. It was still a great run and good to get out.

I was able to get in a longer run today I'm glad the weather perked up this afternoon. You guys that have had to run in a snow storm this past week I feel bad for you. But runner's are a very hardy people.

I did the golf course run today was very injoyable going out, coming back was into the cold north wind again. I will be happy when this weather pattern changes to a more westerly or south westerly flow. Hopefully it will change soon I think we could all use a break. I did 25 min of Bowflex on my upper body, and finished with 200 crunches.

Todays run started out with great weather, then about half way through the wind really pucked up and it was brutal from there on out. So I whimped out and cut it short. This wek has been difficult to run weather wise, so I guess this is a cut back week. I hope saturdays weather will co-operate for my long run. Catch ya later.

Well I guess this week has been a reduced week in milage, The weather has been nasty and cold. So I just did a quick 10k today and worked on my speed. I will try for increased milage in next weeks training.

I need to say a big thnak you to good old Mother Nature today. It was a very beautiful afternoon run today, perfect weather and temps finally. It did feel very nice, tomorrow should be the same, and then a little storm for wed and the rest of the week looks cooler.

I did the golf course out and back route today just kind of took it easy. My legs did not feel full strength don't know why should have felt better because of last weeks reduced milage. My goal for this week is to have more miles and nice long run on sat. I did 25 min of Bowflex on my upper body and then finished with 200 crunches.

Nice run today with another great weather day. The temp was in the low 70's as I started. I did the Bishop Storehouse route today, have not been that way for a while. For some reason my legs are on the whack side this week not sure why but hopfully by the end of the week they will feel better. I finished with 200 crunches, Hurricane Half Marathon in a couple of weeks trying to get ready hopefully we will. See ya soon.

Whimped out big due to the rain and wind, really am getting tired of this .

Finally some nice weather again which made for an awesome afternoon run, the sun and temp were just made for a perfect run. I did my golf course route again ne of my more injoyable runs I think. I did see Patrick Loss and Kent Wing out today also injoying the wonderful spring temps. I finished with 200 crunches.

I was finally able to get back into the long run workout today, And it was a wet one for the most part. But the temps were really comfy once I got going and it was very injoyable. I did not see very many out this morn I quess with the Easter Egg Hunts and the SLC Marathon took it's toll on a few.

I went out across the river bottoms and up over Harry's Hill today, then crossed Woodland Hills Drive and came out by the Stake Center on Canal Road in Salem. Felt real good most of the I feel like I should do ok for the Hurricane Half in a few weeks. I hope everyone has a great weekend.

what wonderful weather this afternoon for my run it was awesome to feel the full sunshine. I guess this means the rest of the week is going to be yuckie weather. It seems we get about one good weather day a week. I did the golf course route today lots of people out injoying the links. My legs felt better than I thought they would today I was wondering if sat. longer run might have taken there toll, but they had good energy. I did 25 min of Bowflex on my upper body and finished the workout today with 200 crunches.

Nice run today the weather was awesome in the low 70's, I found a new trail that goes about a half up the river by the golf course, it was fun to see somthing new, and to here the river. My legs are still on the whack side so I kept the pace easy but constant. Then finished up with 200 crunches.

Winter has reared it's ungly head again, snow is back and I am about sick of it. I did not run last night, I had a Dentist apt. after work and by the time I was done with that it was pouring rain the rest of the night. So I took the night off.

Todays run was up to the top of the golf course and back, there is plenty of snow on the grass but it's not sticking to the road. My legs felt real good with a days rest behind, had to wear the winter running gear again it was on the chilly side. I did do 25 min of Bowflex on my upper body and finished with 200 crunches.

No precep. this afternoon which help make for a nice run, It was still a little on the cold side especially with the wind. I did the Bishop storehouse route today did a lot of uphill running today. I did do 25 min of Bowflex on my upper body and 200 crunches.

I was able to get in a nice long run today it felt good to be out early on a sat morn. The weather was actually very comfy which helped make it a very injoyable run today. I hooked up with my Bro. Clay (Rambo Jr.) on about mile 2 and was able to run a good portion of it with him today. He always makes me push a little harder.

We headed over Harry's Hill and across Woodland Hills Rd. came out by the Stk. Center on Canal Rd. and Clay hung with me for a while longer and he headed back towards home, I finished my run with a loop around the golf course, got chicked going up the hill on Power House Rd. tryed to catch her but it was impossable for this old man. So I backed off and injoyed the rest of the loop to home. It has been a great week of training and should be ready for the Hurricaine Half on May 2nd. Have a great weekend.

Thanks Bro for letting this old guy hang with you for a while, it helped the time to go by fast. You should do really well for the Half Marathon in a few weeks.

Wow how whack are my legs today ? Very, very, very whack after sat long run. I cannot believe how tired they were for my run today. The first half was all I could to to keep them going. They actually felt better the last half, maybe I'm not as ready as I think I am for the Hurricane Half in a week and a half. I finished todays workout with 200 crunches.

The weather today is very primmo I love the med 70's, I hope it last the whole week, I guess we will see how it goes. See ya tomorrow.

Nice run today the weather was awesome the temps are in the low 70's for the next few days which should make for some great runs. I finished with 200 crunches, sorry this is short but I got alot to do.

I did the golf course loop again today and the little trail that goes along the river. It was diffinetly a very warm run this afternoon but i will not complain,  it feels good to have some heat during my run. My legs this week have been verry tired, not sure what is going on but the are more on the whack side than they have for a while.

And a Happy Birthday to mu Brother Clay Alias (Rambo Jr.) Hope you had a greast one.

The past few months when ever we get a cold front coming in the the south wind blows like real nasty, today was one of those days and it was a nasty wind. I am tired of the winds we have had this spring, nasty, nasty, nasty.

I did the Bishop Storehouse route today and just tryed to injoy the run despite the wind and nasty air conditions. My legs this week have been real whack don't know why but they are tired. I finished todays workout with 200 crunches.

For my long run today I jusy went out to the top of Harry's Hill and back, I did a cut back week on my long run as next weekend I am doing the Hurricane Half. So just nice and easy run today, I had to put up with a little bit of rain and just as I was getting home it started to poor, I got lucky will have a great weekend.

I cannot believe the rain has stopped it has been an amazing couple of days of wet weather.

Today it was perfect weather for my run, I did the golf course loop then along the river trail and back home. Felt pretty good it is a mini taper week as I get ready for the Hurricane Halg on sat. I finished with 200 crunches.

Another hard run into the wind it was blowing very hard from the south again so that must mean another storm is coming in. I did the golf course loop again it was a tuff long haul today. I finished with 200 crunches.

This has been kind of a tuff week for training, it seems I have come down with a pretty good cold. I felt really lousy yesterday so no running yesterday. I got into a Doc yesterday afternoon and he gave me  a Z Pac (Antibiotic), so this afternoon I am starting to snap out of it. My throat has been really sore for over a week and it is starting to get better. As of right now it is mostly in my sinuses, I hope I will feel like racing sat in the Hurricane half.

I did feel like running this afternoon and did just an easy four miler. Out past Gu Corner and back. I hope the cold will be much better by sat. See ya soon.

This was a tuff half, I havn't ran this one for a couple of years, and I forgot how much up hill there is. Wow there is alot. I ran this race with my Son Bryan and my Brother Clay (Rambo Jr.). This was Bryan's first half and he finished and over came the IT Band issues he has been having for the past couple of weeks. Clay did very well and finished 5th in his age group. By all of us completeing this rae it gets us into the SGM this year has we have completed the Runner Series for 2009.

I started out way to fast and tryed to keep up with Rambo Jr but I had to back off as his pace was much to quick for this old guy. I felt pretty good until miles 10 and 11 and just did not have any leg strength left. It was all I could do to keep them turning over for the rest of the race.

Pace miles are as follows.

Mile 1. 7:47

        2. 7:40

        3. 7:55

        4. 8:08

        5. 8:16

        6. 8:35

        7. 8:50

        8. 8:03

        9. 7:41

       10. 7:58

       11. 9:05

       12. 9:49

       13. 8:45

Not my best half but a good effort considering the tuff course. The best part about the race was running with Bryan and Rambo Jr. Thanks for dragging this old guy along.

No running today my quads are still hammered. So I did some time on the eliptical. Then did some upper body strength training and finished with 200 crucnhes.

My legs did feel a little better today so I decided to try a short easy run. Man they are still very whack and I could really feel it my quads. But somehow I was able to complete my run, it just was'nt very pretty. I did also do 25 min of Bowflex on my upper body,and finished with 200 crunches.

Another easy run today as the old legs are still feeling whack from sat half marathon. Although they are starting to feel better each day. I hope by next week I will be back to my rgular mileage. I t is sre great weather for a change so I will injoy it all I can. That's about it for today so I will see ya tomorrow.

Nice run today the les are begining to feel better not 100% yet but getting there. I did the full golf course route today the weather was nice it is good to finally have some warm days. I did 25 min of Bowflex on upper body and finished with 200 crunches.

I was not sure how muy legs would feel on my long run today after a week of haveing whack legs, but they actually felt good. I just took it nice and easy and injoyed my long runtoday. I did the Harry's Hill out to Salem and back It fellt good to be outside on an early sat morn.

Another nice run day the temp was in the low 80's when I started needless to say the sweat was coming from every orvus. I did the the full golf course loop today and added the river trail to my run. it was nice to run along the river. It was running high and dirty. I did do 25 min of Bowflex on my upper body and finished with 200 crunches.

Oh by the way I made it into the St. George Marathon today, this will be my #4 SGM. Let the training begin.

Nice run today a little bit cooler but I still built up a good sweat. i did the Bishop Storehouse route which has a lot of gentle rolling uphill run. Very injoyable and fun. Made into SGM so the training has begun.

Another nice easy run today, the temps were about 20 degrees cooler than yesterday the mid to upper 50's are just perfect temps for a run.I did the golf course loop with the little trail along the river bottoms, there is still alot of water in the river. It is running very high. I also seen alot of deer today, a couple of times they ran across the road in front of me. Kind of cool. I did 25 min of upper body Bowflex workout and 200 crunches. Another great day and run, see ya latter.

Another nice run today, I did the same route as yesterday. The golf course loop is my favorite course, but I also love my sat long runs. My legs today felt the best that they have for a while, I felt like pushing fro the start and had good energy the last mile like I could have done more. I did 25 min of Bowflex on my upper body and finished with 200 crunches.

I will take tomorrow off and recover for sat long run. It has been a good week of training and great running weather.

A very nice run today, my plan was to be up at 5am and hit the road. I lookedat the clock at 5 am and the next thing I know it is 6:30 am. I am a little bit lazy, anyway headed out the door about 7 am and it was another beautiful morn. I went out over Haryy's Hill into Salem, came out by the Stk. Center on canal road back to GU Corner. I decided to make a loop around the golf course which gave me some more uphill workout then down canal road to home. It is time to start makeing the move and get marathon ready. I did see alot of people put this morn. It was a great run.

At the start of my run today 92 degrees, it was the hottest one of the season. It will take a few days for my body to get used to this hotter weather. But I am very happy it is here it will be gone to soon. I did the full golf course loop today kept things on a much slower pace until I get used to the heat. I did 25 min of Bowflex on my upper body and finished with 200 crunches.

Alot different temps for todays run when I started it was blowing hard and by the time I made it into the riverbottoms it was pooring ran. It was actually quite nice made for a cool run  a few thunder boomers and it was all over with. The rain made for a cool run though.It was awesome. I did not have time to do my other exercises as I was running late for my H.T. appiontment. See ya tomorrow.

Nice run today my legs where alittle on the whack side due to increased mileage of last week. I will go easy today, who am I kidding I go easy everyday. catch ya later.

I do not know what was wrong today but the ld legs were way whacked out. I felt like they had no rythum, felt like they were going every which way but forward. So it was one of those runs that It took almost every bit of energy to stay focused and just get it done. A rest day tomorrow and a long run on sat.

I had to go into work early this morn, so I did not get out on my run until about 10:30 am. It was very windy and muggy and besides I was very tired not much sleep last night and my legs were still feeling on the whack side but we stayed with it and it ended up being an injoyable run. I did my favorite sat long run loop up over Harry's Hill into Salem and back to home. Going back up Powehouse road I had a very steady head wind we battled through it. I did 25 min of upper body strength training on my Bowflex and finished with 200 crunches. It was a scheduled down mile week this week to give my body some recharge, we will hit it hard next week. That is the plan for now. See ya then. Beam me Scotty.

I had to go into work very early this morn again and was able to do my run around 10:30 this morn. I was surprised at how wil my legs elt after a full days rest. I had good energy and did push it a little bit today. I did the golf course loopand injoyed the run very much today. My family should all be back tomorrow it has been to quiet here, they went to Vegas to visit with my Daughter Haylie and her family for the Holiday weekend. Have a great night.

Two days in a row that my legs have felt real good, last weeks reduced milage helped my body recover a little bit. It was another gorgeous day the sun blazing away with thunder showers over the mountain tops. I did the golf course loop again but in reverse which gives me some steepr up hill work out.  Once I got to the golf course I took the little side trail that goes along the river. It is a beautiful little trail and shaddy. I finishe dtodays work oiut with 200 crunches.

Next month I will be doing the Provo River 10 miler, in July the Freedom Festival 10k and the Speedy Spaniard 10k. For Aug. I will do the Provo River Half Marathon. Sept. will be the Spanish Fork Half Marathon, the in Oct. The St George Marathon. Should be a great summer.

I don't know what is wrong with old legs today but they are way on the whack side. I did'nt run yesterday just did not have the time it was just a strange day. So I would have thought that the legs would have been alot stronger today. I quess they keep me humble. I did finishe with 200 crucnhes. See ya later.

Ruff week of training things have just not gone very well, maybe next week will be better.

It was an ok run today, very hot and kind of on the humid side, but we got it done. I did the golf course loop today and finished with 25 min of Bowflex on my upper body and then 200 crunches. Kind of a lame report I know, but I'm tired.

Today I did the Bishop storehouse run it has some uphill which gives me the opportunity to work on some uphill. I felt good today one of my faster 8 mile training runs. No I will not post my times it is a secret. I finished with 200 crunches, it was a very injoyable run

The temps were up today, low 80's which made for a hot run. But I remember how cold it was in the winter and I really love these temps. I did the glf course loop today it was a good run, I took it easy after yesterdays harder run. I did do 25 min of Bowflex on the upper body, and finished with 200 crunches.

Another ok run the wind was strong at times today a cold front coming in tomorrow. So some cooler weather for sat long which will be nice. I went to the top of the golf course and back today legs felt ok not the best just alittle on the whck side. Did not have time to do any crunches or weight's today. Looking forward to sat long run see ya then.

A very injoyable run this morn I love sat morn long runs. I went out over Harry's Hill and into Salem, came out by the Stk. Center on Canal Rd. then back to GU Corner. Took in some nourishment and did the golf course loop to home. Not alot of people out this morn I think the Springville Hershey 5k was going on. Next week I have the Provo River 10 mile race that come down Provo Canyon should be fun. Will it's been a great week of training, no injuries at this point knock on wood. See ya on Monday.

Fantastic run today, I felt real good all around. The legs had good energy which surprised me aftr sat long run. I ate real good over the weekend, it was just one of those runs that was just extra injoyable than the usual. I did the golf course loop with the little side trail up along the river. I did have a litle bit of rain but just enough to make it feel good. I did 25 min of Bowflex on my upper body and finished with 200 crunches.

Nice run today, it seems the last few I have had a little rain shower to coolme down during my run it felt good today. There were a few lighting bolts to go with it which made for a nervous few moments. My legs today did'nt feel as good as yesterday which is to be expected after yesterdays harder run. I will tapper the rest of the week and get ready for sat 10 mile race down Provo Canyon. I did do 200 crunches also/

Wow this is some weather, I was able to get in a quick run between storms today, it feels more like Octomber than June. I will be doing the Provo River 10 race this sat. Hope I'm ready we shall see. i did not have time to run yesterday which is very rare for me. I did miss doing it though, I don't feel like my day is complete unless I get my run in. Stay dry or at least try.

I did a little shake out run with Wendy today so I would'nt over do for tomorrows 10 mile race. I guess I am eady for tomorrow, my best time for a 10 mile race is 1:16:00, if I do a 1:10:00 I will feel good about it. Gee I wonder if it will rain today, it has been awefully wet this past few weeks.

This is always a fun little race to do, race time was 8:00 am perfect racing conditions a misty little rain at the first mile or two but after that dry and cool conditions. My goal for todays race was to hit an 8:00 min mile pace, the first three miles of this race is a pretty good down and I tryed to be conservite on the top and when I hit the trail pick the pace up. Once we hit the river trail me and a couple guys my age group had a back forth race of our own it made it alot of fun. I did good to stay right with them until the the last couple of tenths I think they finished about 10 sec ahead of me. My mile splits are as follows.

Mile 1. 7:42 Downhill

        2. 7:46 DH

        3. 7:42 Good pace for top part

        4. 7:51

        5. 7:35 I heard some women behind me say lets pass this old guy. So I picked it up a  bit. Don't think they ever passed me.

        6. 7:42

        7. 7:32 Still hangin in with the fast guys my age.

        8. 7:37

        9. 7:35

      10. 7:18 Surprised I still had some in the tank to kick it to the finish.

My best 10 mile time  a pr, And to finish 1rst in my age was a big surprise. My Brother Clay took 2nd in his age group. It was a fun morning.

OUCH, OUCH, OUCH, OUCH, it was a very painful run today after sat 10 mile race. Needless to say I took it very easy and even walked down one hill. My quads are still very stingy. It was alot warmer for a change no wind or rain just a very pleasant run. I did do 25 min of Bowflex on my uppper body and finished with 200 crunches.

My first couple of miles I my legs were whack I stopped and did some strecthing and headed off again. They seemed to feel better after that until the last mile and they went whack again. So they are still tird from sat race which is what I expect for a few days. I did 25 min of Bowflex on my upper body and finished with 200 crunches.

My legs did feel a little better today not as sore on the downhill so they are starting to come back around. It will be another week I'm sure before they are not feeling whacked. I did the Golf Course loop today with the river trail, ketped an eye out for any Cougars. I quess someone had on in there garage here in town. Kind of bizare, I finished with 200 crunches. See ya sat. Can't wait for my long run.

Spent the day at girls camp, it was a fun day got to spend some time with my daughter Kimbie. Amazing Young Women, I love her with all that I am. I did a 5 mile hike with the group today, so I will count this as cross train miles.

A very muggy morn the air felt heavy and moist. I felt ok throughout the run, ran into my Bro Clay it was good to run with him for a few miles. He is having IT Band troubles and we hope it dose'nt turn into anything worse. Hang in there Bro.

It finally warmed up today so the heat was on for my run. My legs did feel a little on the whach side for the first few miles. But once I got into it and stretched after a few miles the legs came around. I did do 25 min of Bowflex on my upper body and finished with 200 crunches.

It was a hotter run today the temp was in the low 80's, so the sweat was really pouring today. I did the Bishop Storehouse route. So it was mostly an uphill workout today. I felt ok dispite the heat but it did get to me towards the end. I have to remmeber to drink more fluids this time of year. I finished with 25 min of Bowflex on my upper body and 200 crunches.

My legs this week have been on the whack side, I quess the heat is just zapping my energy. So my runs are pretty slow but we are getting through them. It will take a few weeks to get used to this hotter weather. But I like that Summer is finally feeling like summer. I did the golf course loop with the river side trail again today. I finished with 200 crucnhes.

Todays run had a little bit of everything, It begain with sunshine and very hot temps. Then the lastmile was wind and rain, the felt good but the made it hard to see were I was going. I did the golf course loop again today. My legs still feel very whack not sure why just a whack week I guess. I finished with 25 min of Bow felx on my upper old man body and 200 crunches.

Long run sat, I always like my sat long runs. There were alot of peoplw out this morn, I ran with my Bro Clay who is still fighting IT band issues. Hang in there Bro it's gotta get better soon. Pat and the boys were out meet them at the top of Harry's Hill, and ran with them for about 100 yrds. There to fas for me. I did feel preety good today after a week of dead legs, today was the best that they felt. I went up over Harry's Hill, back to GU Corner. I then did a Golf Course loop to home. All in all it was a great run and a great day. I hope every on the blog has a great weekend. Later

Another very warm run, I did the golf course loop today and agian added the the little side trail along the river. My legs did feel ok for the most part, but my energy levels seem to be a litlte on the down side. I think from the heat and my body just has not gotten use to it yet, may take a few days. I am planing on doing the 4th of July 10k in Provo on sat, I may do a little bit of a tapper this week we will see how we fell. I did do 25 min of Bowflex on my upper body and finished with 200 crunches.

On the way home from work the freeway temp sign said 100 degrees, my truck temp gauge said 99 degrees, sounds like perfect temps for a training, it was very hot. It did rain for a very brief min. and a few claps of thunder, but the smal amount of rain made for a very muggy run. I did the golf course loop again today, but my lags on the last mile were totally whack, infact I walked a hill have not done that for a while. It must be the heat but I like these temps bring it on summer. I did do 25 min on the Bowflex, upper body again and 200 crunches.

When I started on my run this afternoon it was hot and very nice, then by the time I made it to the golf course a thunderstorm moved in with vwry strong winds rain and some lightining. But we were wble to push through and complete the run. My legs are still feeling whack hope they recover for sat race.

I was able to do a morn run today it felt good to get a break from the afternoon heat. I did the Old Bishop Stoerhouse route which gave me mostly an uphill workout today. The felt really muggy this morn so I guess we will see rain this afternoon. Have a great day.

There seems to be more and more runner's each year for this race, it is a challenging 10k the first mile is uphil and the last mile is uphill. Not my best time for a 10k, but it is a pr for this course. Last years time was over 50:00:00, My goal was to try and do a 7:30 pace doing well untill mile 3 and then I went through the dry heave thing. Not sure why that happens but I had to back the pace off a bit and was able to average a 7:54. It was very muggy and warm I think they need to start this a little earlier in the morn.

Very hot and windy run today the wind was out of the southwest so for the last couple of miles it was in my face. I went through alot of sports drink today, my route for today was the golf course loop with the side river trail it seemed alittle bit cooler along the river. For the most part my legs don't seem to be to whacked after sat race which is surpriseing so hopefully they will continue to hold together. I did do 25 min of Bowflex on my upper body and finished with 200 crunches.

Wow another very hot and windy run, that's ok I like it. It is better than running in 9 degrees. I did the Bishop Stoe house route today, felt ok for the most part the heat kind of whacked out my energy.

A little bit cooler today, but it is still very windy. However it is coming more from the northwest which has kind of colled things of a bit. I did the golf course loop today with the little river side trail. My legs are whach today not sure why but we gor it done. I did do 25 min of Bowflex on my upper body. And finished with 200 crunches.

My legs today felt whacked, zapped, and Hacked. I just had to go very easy today plus it was on the hot side again. But it was still a great run, I did the golf course loop today and the road crews have out down a fresh layer of tar and rocks. It made for a difficult run today. I did do 25 min of Bowflex on my upper body and finished with 200 crunches.

I was able to hit the road at 5:30 am this morn, it felt good to get in an early morn run for a change. It was a very muggy one though and I went through lots of sports drink. Felt good for the most part, I had a little 2 point buck jump out in front of me. scared me to death. Oh well it was a great run and veru injoyable. Oh it is my 30th wedding aniversary today.

My legs felt ok today considering my long run on sat. They seem to recover ok, I did the golf course route, I got out kind of late but thats ok. It was still a great run and very injoyable. And then I came home and dug trenches for my sprinkling system so I am very tired now.

Very hot run today I love summer it feels good winter will be here to soon. I did another golf course loop today, seen one deer by the golf course an d a muskrat. it was kind of cool. My legs did feel ok got kind of whack at the end I thinke the heat got to them. I did 25 min of Bowflex on my upper body, and finished with 200 crucnhes.

I just got done digging more trenches for my PI irrigation, I am extremly whacked. Trying to keep up with training and putting in a yard is exhausting. I did do 25 min of Bowflex on my upper body, and finished with 200 crunches.

This week has been a bad week of training, I have just been to budy to really make a very good effort. I will not do this agian I cannot afford to be careless with the marathon quickly coming in oct. I was able to make alittle time for a quick run tonight at it was still very hot when I started around 97 I believe. See ya next week.

Not as warm but still the sweat was pouring out of the old body. I did the golf course loop again with the little river trail and back home not a whole lot very exciting happened just a nice run in the river bottoms. No cross training today instead went out in the yard with the pick and shovel and dug another trench. I do have the Speedy Spaniard 10k on friday should be interesting. My legs of the past few weeks have been whack.

A little bit cooler today but the low 90's still cause the old sweat glands to work overtime. I did another loop around the golf course, mylegs felt a little better today but still not 100%.  I did 25 min of Bowflex on my upper body and 200 crunches.

Todays run took on the Bishop Storehouse run, first mile flat and warm up 2nd mile down hill finally felt like pushing a few miles today, miles 3 and on rolling up hill. So mile s 2 and 3 I did feel like pushing and then kind of coasted the rest. I will take tomorrow off and do Speedy Spaniard race on friday and then a long run on sat.

Fun race this morn, lots of people and a very warm morn for a race. I think this is a pr for me, I felt good through most of the race except for mile 2 I kind of had the upset stomach feeling again, not sure why that happens but I was able to fight it off. My mile splits are as follows.

Mile 1. 8:14

        2. 7:24

        3. 7:33

        4. 7:38

        5. 7:47

        6. 7:41

My last 10k on July 4th I had a7:38 pace this time I was at a 7:36, Hey a pr is a pr. Can't wait for my sat morn long runs I love them.

Nice early morn run very muggy though but still very injoyable. I seen all the Spanish Forkers amd some Salemites out this morn they were all going fast as usuall. I went out over Harry's Hill into Salem then back to GU Corner. I then did a Golf Course loop back to GU Corner and then home. My legs were a little on the whack side from yesterdays 10k race but not bad. Have a great weekend.

My legs today are whack from fri 10k race and sat 18 miler, so I took it on the easy side. It was very warm again, did the golf course route with the little river side trail. 25 min on the bowflex and finished with 200 crunches.

Today I did the bishop storehouse route which gave me alot of rolling uphill workout. My legs seem to handle it ok they are still whack from the race but I know by the end of the week they will be good to go for a long run. I finished with 25 min on the bowflex for upper body, and 200 crunches.

Today I did the golf cousre route, it was a little bit cooler the north wind was blowing which made it feel pretty comfy. My legs did feel good today but I still ran like a recovery, one day of recovery for every mile raced.

Warmer today and my legs had no energy what so ever, it was all I could do to get through the run today. But we cranked it out, I will take tomorrow off and get ready for sat long run. I finished with 25 min on the Bowflex upper body, and 200 cruches.

For some reason I could not sleep very well last night, it was a one of those nights were you are so tired that you have a hard time falling asleep. So I was not sure how well my long run would go this morn. Once I got going it felt good to be out in the early cool of the  morn and turned out to be one of my better long runs.

I went out over Harry's Hill into Salem, then back to Gu Corner, made a loop aroiund the golf course with my Brother Clay, then back home. I spent the rest of the day installing my sprinkling system and now I am whacked out. So I hope I sleep well tonight. This has been a good week of training.

Another hot run the temps were in the middle 90's, produced alot of sweat. I did the golf course loop with the side trail, my legs did ok today. I stayed easy as I am doing a half marathon on sat. I did 25 min of Bowflex on my upper body and finished todays workout with 200 crunches.

Hot run, but injoyable. 25 min Bowflex on my upper body and finished with 200 crunches.

Todays run had a little bit of everything in it, and I found out that your hair does stand on your head when a lightining bolt is going to strike close. Then it started to poor rain and it cooled it off and ended up being a very injoyable run. The last mile the wind was blowing do hard it made it a difficult mile. But it was still a great run.

Nice run today was pretty windy though, but we stuck it out. I finished with 25 min on the Bowflex and 200 crunches. I will take tomorrow off and recover my half marathon on sat.

This race just gets more and more popular each year. Tons of people on a very cool morning at race start. It started about 10 min late but considering the people I guess that's ok. This is the first half that I have stayed strong throughout the race and had enough for the last mile that I was acutally passing alot of people. All in all a very good performance for me and another PR for the year. My splits are as follows.

Mile 1. 8:13

        2. 7:35

        3. 7:39

        4. 7:40

        5. 7:53

        6. 7:48

        7. 8:14 The hill kicked my butt

        8. 8:22 Get me off this uphill

        9. 8:02

       10. 7:44

       11. 7:53

       12. 7:45

      13.1 7:27 Blew past mohawk guy.

My next race will be Spanish Fork Half in Sept. then SGM Oct.

Wow my legs are still hurting pretty good, my run today was very slow and my quads were screamin the whole way. I just did an out and back to the golf course. Stopped a couple of times and stretched, I don't feel like I have any injuries just still alot of lactic acid build up in the old muscels. I finished with 25 min on the boeflex upper body and finished with 200 crunches.

My legs are still very whack from sat half marathon so it was another slow go. Warmer again today but that's ok the cold weather will be here much to soon. I finished with 200 crunches.

It was all I could do to get my run in my legs are still so whack. It was slow and easy. I did do 25 min of Bowflex on my upper body and finished with 200 crunches.

I seemed to have developed a slight engery left calf muscele, I have been wearing the cho-pat on my runs this week to give extra support. Today is was extra sore and very noticable on push off. I don't know what to think at this point just keep an eye on and hopefully it won't develope into anything more. I did do 25 min of Bowflex on upper body and finished with 200 crunches.

I have been on the injured reserve list for a few days, my left calf muscel has been giving me some issues. I did get out and run today after fours days of rest, as I started out on my run the old calfer was sore. But I stuck with it and by mile 3 it started to loosen up. The 2nd half of my run was alot nicer almost no discomfort in the calf. We will see what tomorrow will bring, I did do 25 min of Bowflex on upper body and 200 crunches. I'm trying some DSMO on the calf, they use it on Horses. Supposed to be a miricale  ointment we will see how it does. Maybe I will feel like a gallop tomorrow.