Decide--Commit--Succeed

Nice warm run this morn, I was able to run in a long sleeve top and vest. It felt good to run in shorts again. I am planing on a long run tomorrow and hope the weather holds out. Oh there is  a nice herd of Elk just below the Dream Mine in a filed hanging out, kind of cool to see.

I headed out the door about 10:30 this morn, 28 degrees, one long layer top, vest, and shorts. the first 5 min or so it was a little cold but warmed up quickly. I ran to the top of Harry's Hill and back, it was just a nice steady easy run, the Elk are still in the field below the Dream Mine looks like they were having a great time. I only seen two other runner's out this morn the big Spanish Fork group was all done by the time I got out this morn.

As I dropped off into the river bottoms for my run today there was a nice herd of Elk. I dropped onto canal road and headed up towards the golf course and there was a truck off the side of the road, and nobody in it. About a couple of tenth's up the road I hear a gun shot and look out towards the herd of Elk and notice one struggling to get away, another gun shot and it drops and is no longer moving. I did not think you could shoot an Elk this late in the season and in the river bottoms to boot. There are a lot of house on both sides off the river, not a place for a high powered rifle. I thought of going back and seeing if I could see anyone, and then the thought occurred to me that they had a gun. Kind of a strange way to start out my run.

 I did another golf course loop, felt prety good after sat long run, came home and spent 25 min on the bowflex and finished with 200 crunches.

Nice run today, I did the Bishop Storehouse route. Nobody shooting Elk today, it was another enjoyable run. I did 25 min on the Bowflex and finished with 200 crunches.

Nice run around the golf course, there is also a nice herd of elk in the field just south of the golf course. I did 25 min on the bowflex and finished with 200 crunches.

I did another trip around the golf course, a lot colder today still ran in shorts all week. Been another crazy week at work and family stuff. Running is my once a day escape, I enjoy that part of my day.  Maybe a long run tomorrow, hopefully.

Nice run this morn, I did the Bishop Storehouse route today very enjoyable and comfy temps for a morning run. Seen a few people out training, time to get out and start moving. Been a good week of training hope things will stay healthy.

Nice run a lot warmer and another golf course loop. Did not have time to do much else today.

Nice run this afternoon, nice temps. I went out to GU Corner, back to canal road, then down to the Bishop Storehouse and back. I finished off with 25 min on the Bowflex, upper body, and 200 crunches.

I did an extended loop around the golf course today, felt pretty good for the most part. I really not worried about times right now as I am begining to build my base for the coming year. I finished with 25 min on Bowflex upper body workout and finished with 200 crunches.

Nice long run today, I went up over Harry's Hill and into Salem. I will increase every couple of weeks until Ogden Marathon and hopefully peak out at 28 miles three weeks out from the Marathon. It has been a good week of training hope I can keep it up.

Today the wind was blowing hard out of the Canyon, so a golf course loop was out. So I headed out to Harry's Hill, not all the way my 3.5 mile mark and back home. Mostly a flat course which is okay for my legs needed a break after sat. long run. I did okay just enjoyed the run. I did 25 min on Bowflex, upper body then finished with 200 crunches.

Another nice run today, temps are in the med. forties which made for a good extended golf course loop. I did 25 min on the Bowflex and finished with 200 crunches.

I did the Bishop Storehouse extended run today, I felt good for the most part. Another enjoyable weather day around 40 degrees, very comfy conditions. I did anther 200 crunches and we will see what tomorrow brings.

A very Brutal run today, I arrived home from work and the wind was blowing hard out of the east, and the canyon. Sometimes it will be blowing hard at my house, but by the time I get to GU Corner there is usually no wind. Not the case today it blew hard the whole run. I went out to my 3.5 mile mark on the way to Harry's Hill and turned back. There were times when it felt like I was not even moving it was blowing so hard, we hung in there and Finished it though. I finished with 200 crunches. 

Today I went out towards Harry's Hill to my 4 mile mark and turned back. The weather was nice even though it snowed last night, was able to run in shorts the sun was out and made the roads were really messy from the melting snow. It was still a great run.

Next sat long run will be a 16 miler, then the following 9 and then 18 and so on. I will increas every other week and the tweener weeks will be half. I did this a couple of years again and had pretty much an injury free year. Last year I increased every week and ended up injured for St. George Marathon. So I will increase slowly and keep my finger and toes crossed for the coming year.

I made it into the Grand Slam this year always wanted to try it. I figure I'm not getting any younger so this is the year. My Marathons are as follows.

May 15 Ogden

June 12 Utah Valley

August Park City

Oct. St. George Marathon

If anyone has any advice on training for the Slam I am open to any suggestions. have a great weekend and year of running.

Nice run today, I did the bishop storehouse extended route today. I had lots of energy and pushed the pace which felt good today. The temps were in good range low forties and sunshine.

After my run I did 25 min on the boeflex upper body workout anf finished with 200 crunches.

Nice run I backed the pace back a little today and just treated it as a recovery run. It was a little bit colder today but still very enjoyable run for late Jan. I did an extended golf course route and had fun. I finished with 200 crunches. 

I ran out to my 3.5 mile mark on my way to Harry's Hill today a bit of wind which always makes running fun this time of year. I just went easy kind of felt tired today not sure why. I did do 25 min on the bowflex upper body and finished with 200 crunches.

Warmer day today at least the sun was out for a bit. I did the golf course loop today and enjoyed the run. I spent 25  min on the bowflex upper body and another 200crunches.

Nice warm long run today, I went out over Harry's Hill into Salem, then back to the River Bottoms and ran around there for a while. I did feel pretty good most of the way and had good energy for the run. Been a great week of training and hope I can keep it up.

Nice run around the golf course the temps were great med forties and the sun was a blazing away.  The days are finally getting longer and we will be into daylight savings time before we know it. I finished with 200 crunches.

Another nice day of perfect weather for a run, Iran out towards Harry's Hill and and back. Just another very enjoyable run. 

Another nice day today which made for a great run. I did the Bishop Storehouse route did ok just kind of on the tired side. Finished with 200 crunches.

Today's run was interesting  from the start, as I entered the river bottoms and headed up canal road to the golf course. As I was running through the grove of trees that hang over the road, I noticed something running ahead of me about 20 yards it looked like a dog bur as I got closer it had some silver and light red on it's coat of fur and the tail was very long a bushy. I think it was a fox it ran off the side of the road into the trees, I stopped and looked at it for a while, and it started to do this barking thing at me. Did not sound like an ordinary dog bark, a higher, more like a yipe. Kind of cool anyway, you never know what you will run into when your in the river bottoms.

I did do a full golf course loop today, legs did real good lots of energy. Nice weather agian, overcast but pleasant. I did 25 min on the bowflex, upper body, then finished with 200 crunches.

For my training today I headed out to the base of Harry's Hill and back. Rain at the begining and the sun broke out towards the end. I did try and push a few miles and I did feel okay. It has been a great week of training and I think I am on track so for  what I would like to accomplish in my world of running for the year. I just hope that the running God's will co-operate and not let any major injuries happen, I want to accomplish the Grand Slam this year and hope my body will handle the training, the four marathons. Have a great weekend.

Today I did the golf course loop, nice weather today again wonder how long it is going to last?I finished with 25 min on the bowflrx, upper body and 200 crunches.

Today I did my out and back towards Harry's Hill, for some reason today my legs had the dead feeling. Have not felt that for a while, oh well. I did 25 min on the bowflex and finished with 200 crunches. It was still a great run even with dead legs.

Today I did the Bishop Storehouse route, my legs are still feeling whack but oh well. The weather is still enjoyable sure has been a mild winter. 

It was nice to see some people on the golf course today. Still a little snow in the areas were sunshine has not taken it's toll. Looks like people were having fun though.

 So needless to say I did the golf course loop today did ok, just kind of tired this week for some reason. I did 25 min on the bowflex and finished with 200 crunches.

It was an awesome morn for a long run, I went up over Harry's Hill into Salem came back to GU Corner. Fueled up again and did a loop around the Golf Course, then back to Gu Corner and home. I did feel pretty good for most of the run did get tired the last mile but we have a few month's to keep workin at it.

Today's training took me out to the base of Harry's Hill and back. My legs did surprisingly well after sat long run of 18, so I feel good about today's effort. I hope I am on the right track for what I want to do eight month's. I did 25 min on the Bowflex, upper body and finished with 200 crunches.

Today's run took me on the Golf Course loop, nice weather today low fifties. I did okay, just feel a bit on the tired side today due to less sleep, and longer hours at work the last few weeks. I finished today's workout with 200 crunches.

Nice run today still great weather, though very cloudy and kind of murky looking, still great temps though. I did the Bishop Storehouse route today, I did feel good but my legs are still whack from sat long. I did 25 min on the Bowflex, upper body and 200 crunches.

My body sure has felt whacked all week, I just feel drained. I will take tomorrow off and run sat. I did 25 min on the bowflex, upper body and 200 crunches.

Today I ran out to the top of Harry's Hill and back, Nice run I finally felf good this morn, it was good to get a full eight hours of sleep. I seen Ken Krause and talked for a few min. he is doing well and is planing on running SGM this year. It has been a good week of training and hope next week will go as well.

Today I did another golf course loop, weather a lot colder and windy from the northwest which made it feel really brisk. I did 25 min on bowflex, upper body, then finished with 200 crunches.

Nice run today, went out towards Harry's Hill and back. Nice weather sun was a blazing it did feel good. I did 25 min on the Bowflex, upper body, and 200crunches.

A very wet run today, even a wet run is still a great run. Yes snow and rain again but we need it, it has been dry for awhile. I did the Bishop Storehouse route today and then finished with 200 crunches.

Today I did an out in back to Harry's Hill a bit nicer on the weather today which made the run very enjoyable. I did 25 min on the bowflex, upper body and another 200 crunches.

Nice long run today with pretty decent weather. I went out over Harry's Hill into Salem, down to the Canal Road. Over to little Bro. House, then made my way back to GU Corner. I did a Golf Cousre loop, seen Dad  in the parking lot said hello, but I know he did'nt recognise me. For the most part a very enjoyable run, the wind blew pretty hard for most of the run by the time I was finished I was wore out. Been a great week of training.

My legs are feeling sat. long run so I kept things nice and easy today, who am I kidding I always go easy. Oh well, enjoyed the run alot today, ran in tank top for the first time this year. Low fiftties, perfect running conditions. I ran out today towards Harry's Hill and back, did do 25 min on Bowflex, upper body and finished with 200 crunches.

Todays run took me around the Bishop Storehouse loop, down Senic Drive then came up through the River Bottoms, headed out to GU Corner and home. My legs still are whack from sat 20 miler may take a few days to feel good again. It was still a great run with temps in the low 50's, sweet. I did 25 min Bowflex, upper body and another 200 crunches.

Nice run out towards Harry's Hill, ran into my Brother (AKA Rambo JR.). ran a couple of miles together have not done that sense last fall it was good. I felt like pushing a little my legs had decent energy today and was enjoyable. Nice weather again hope Spring is coming early.

Today I did a golfcourse loop, nice weather and a very injoyable run. Long run tomorrow.

Tiday I ran out to the top of harry's hill and back, a litle on the nippy side and some wind, but still a great run. My legs did feel a bit on the whack side today, but still a great run.

Up most of the night with a migraine, so I did not feel much like going into work today. Just sleept in and tryed to sleep the headach away. It did finally go away around noon so with the nice weather decided to do a golf course loop. I also went up the little trail along the river, have not been up it sense last fall. It was a nice change of scenery. I did 25 min on the bowflex and finished with 200 crunches.

I ran out to my four mile mark towards Harry's Hill and back, round trip is 8 miles. My legs did feel whack today not sure why, don't feel like I have really been pushing all that hard. It was stil a great run, the weather has turned a bit on the wet side again but the temps are still good. I finished with 200 crunches, se ya tomorrow.

Nice run around the golf course, wind was kind of cold. Still a great run, just tryed to keep things loose. I did do 25 min on the boeflex upper body,and finished with 200 crunches.

Nice run today had energy back in the old legs. I did the old Bishop Storehouse route today, rolling flat to uphill. Nice weather sun did feel good. I did 25 min on the bowflex, upper body and 200 crunches. I will take tomorrow off in prep for sat long run, if all goes well it should be a 22 miler.

Nice long run today lots of runners out training. Did good for the most part, very windy going up over Harry's Hill but nice going through Salem. So far my training is going well with increasing my long runs every other week. Ogden is a few short months away and then I have Utah Valley Marathon right behind.

Today I did the golf course loop, my legs are whack from sat 22 miler. So I tryed to keep things on the mellow side, no realy stiffness or anything, just feel tired. I did 25 min on the boeflex, upper body. Then finished with 200 crunches.

Nice weather today able to run in t-top and shorts, one layer was awesome. See ya tomorrow.

My old legs just did'nt have much to them today, very dead and way on the whack side. So another recovery run which is okay, a beautiful day weather wise thought. I really enjoy this time of year. I did 25 min on bowflex upper body and 200 crunches.

I ran the golf course loop with the little river side trail today. Nice run with awesome weather, my legs are still whack. I guess it takes us old guys a while to recover from a long run. Hopefully tomorrow they will begin to come back and feel more normal.

Today I did the Bishop Storehouse Route, The first 2.5 miles were in a ferce head wind. The lawn mor guy was moving fast than I was, darn wind. By the time I hit Canal Road heading up the River Bottoms the wind was at my back. My legs this week have been missing there Mojo, just a whack week I guess. I did 25 min on the Bowflex, upper body and finihsed with 200 crunches. I will take tomorrow off and do a shortened long run on sat.

Nice run this morn, did my normal out over Harry's Hill into Salem, come out by the Stk. Center onto Canal Road, then on to Gu Corner and home. My legs had there energy back today so I pushed the pace the whole 12 and had a good feelong about the run and my training thus far. I did see Little Bro. (AKA Rambo Jr.) He looked good was at his normal super sonic speed. I finished with 150 crucnhes and Ice on the neded area's. Been another great week of training. Nice weather today, alittle cold and windy at the start, but warmed up quick.

Okay, I am getting tired of the wind every afternoon. It would be okay if it was on the lite side, but it was pretty gusty at times. We slugged through it and did the golf course loop today. Mt legs had great energy today despite I have seem to have come down with a strong cold. Mostly a deep cough and a little on the achey side. I did 25 min on Bowflex upper body and 200 crunches.

It seems as though my cold has really set in, Fever sore throat aches and pains. So I cut the run short today, May have to take a few days off and recover. I was planning on a 24 miler on sat, may put it off until next sat. I have plenty of time still until Ogden Marathon, better to rest now and get over this.

Rough night still very sick, no running today. Just rest so we can get better.

I am feeling better so went for an easy run, real slpw and even wlaked for one min. each mile as not to reactive my past illness. I guess if I get sick again I will charge the medical care to The Great Obama. What a joke our Government has become. I did 25 min on the bowflex and 200 crunches. I guess if I keep myself in good shape I will save the Government some medical money. Ha, Ha.

It has been a challenging week health wise, I have been fighting a good old cold and my training has showed it was hard to maintain the training. My goal for today was 24 miler, with cold I decided It best to keep around the 12 mile mark. 24 will be my goal for next sat. The following sat will be around 13, then finish with a 26 miler 3 weeks out from Ogden Marathon. This cold should be on it's way out by mon, and shuold feel better about next weeks training.

I am starting to feel better from last weeks cold, still hanging on just alittle bit but much better. I did the golf course loop today, very nice weather upper sixtieswhich did feel good after last weeks colder temps. I did 25 min on the bowflex upper body and 200 crunches.

Today the wind was not at hurricane force and the air was alot cleaner. So I ran out towards Harry's Hill and back, nice run very enjoyable. I did 25 min on the bowflex upper body and finished with 200 crunches.

Winter has returned with a vengence today, lots of snow and a bit colder. I did the golf course loop today. snowed the whole way but it was fun and a great run. My legs feel rested so I pushed the pace a little bit. I may try and run a few tomorrow and then a long run of 24 on sat. Cross my fingers and toes.

Today I did a little out and back run, just try to go easy and enjoy the sunshine this morn. Great running conditions very pleasant morn. I am planing on a long run tomorrow, I hope the weather will hold out. I finished with 200 crunches today.

Todays long run started off on the cold side but about halfway through it was nice and comfy temps. I went out over Harry's Hill and came out by the church on canal rd. ran over past little bros house and then back to gu corner. From there I did a golf course loop back to gu corner, then headed down to the bishop's storehouse to home. I did get pretty tired the last couple of miles, bur all in all it was a great run.

Todays run had about very kind of weather conditions, it started out with somre sun and then 2 mile mark it hailed, mile 4 rain and a strong head wind, mile 6 a litle bit of sun. The last mile rain and wind. Spring time in the rockie mts. makes for some fun runs. My legs felt suprisingly good after sat 24 miler. I finished with 25 min on the bowflex and 200 crunches.

A very cold and windy run today, I did the golf course loop and the legs are a little bit on the whack side today. I did 25 min on the bowflex and finished with 200 crunches.

Today I ran out Harrys Hill and back round trip is a little over 8 miles, my legs are still kind of whack. The temps were perfect at 50 degrees and tomorrow will be near or at 60, bring it on mother nature. I finished with 200 crunches, all in all a great run.

I did the bishop store house run today I did feel like pushing the pace a bit more than I have as of late. The temps are good today 63 degrees and the sun was a blazing, it did feel good. I will take tomorrow off and do a 15 miler on sat.

Nice esy long run this morn, great weather, very ideal conditions. I did feel good I think the training plan is still going well, we will try and hang in with the preparation for Ogden next month.

Todays run flet like another hurricane, the wind was very strong from the south again. But we gutted it out. my legs did feel good today still a recovery run from sat 15 miler. I have been watching Hawaii Ironman triathalons reruns to get pumped and mentally ready for the summers 4 marathons, I am feeling good right now hope things stay that way. I did 25 min on the bowflex, upper body and finished with 200 crunches.

I ran out to Harry's Hill and back today and threw in a little more as I had to miss yesterday's workout, I will try and do the same tomorrow. It was a nice afternoon with great temps in the low sixties. I did see alot out running this afternoon, no one I know. I did 25 min on the Bowflex, and finished up with 200 crunches.

Nice run today, I went down senic drive then dropped into the river bottoms by the old Bishop's Storehouse, then up the canal road to Gu Corner. From there I did a Golf Course Loop to home. I had about 4 marathon pace miles in ther tonight, I did feel good was felt better as the run went along. Spring is here I hwas able to here the frogs croking today and even seen some butter flies. I did 25 min on the bowflex, upper body and then finihsed with 200 crunches. I will take tomorrow off and rest for sat long run.

Nice long run today, with perfect running conditions weather wise. It warmed up quick once the sun broke over the mountain. I went out over Harry's Hill, came out onto Canal Rd. by the Stk Cntr. Then over past little bros house, from ther back to GU Corner, a Golf Course loop back to Gu Corner. Then down to the Bishop Storehouse, turn around back to Gu Corner, then Home. Mile 20 on I still had good legs I think I have found a good training plan for me and will follow it through out the Summer Marathon training. I feel I am ready for Ogden on may 15th Keep my fingers crossed. Have a great weekend all.

Very warm afternoon run today was nice to have super warm temps, I did a golf course loop today with the little side trail along the river. My legs are a bit on the whack side after sat long run. I did 25 min on the bowflex and finihsed with 200 crunches.

Today I did my Harry Hill Route and back, nice run great weather again. My legs are real whack today very slow go, but it was still a great run.

Nice run today around the golf course, however it started to pour ran the last 2 miles which reminded me of the SGM a few years ago. What a blast, oh well we need the moisture. I did 25 min on the Bowflex, upper body and finished with 200 crunches. I hopw I will dry out soon, Quack, Quack.

Today I did the Bishop Storehouse route, and my legs have really been whack this week. I am so ready to start tapering for Ogden, next week will be sweet. I did 25 min on the bowflex, upper body and finished with 200 crunches.

Yahoo taper time,  todays long run took me out over Harry's Hill and acroos Woodland Hill's Drive, I came out by the Stk. Cntr. onto Canal Road over to Little Bro's House.  From there back to Gu Corner for a refule, Then a Golf Course loop back to Gu Corner and Home. I did feel pretty good through out the run today. It has been a fun winter of training and I feel blessed to reach this point in my training. I am looking forward to the taper, so far no know injuries just the usual little aches and pains that go along with the training. I feel Like I have a good training plan that has seemed to work well and plan on using it through out the summer for rest of the Grand Slam events that I have entered. I am excited for the challenge it will bring and opportunities to hopefully grow physicaly and spiritualy. It has been another great run today and hope all is doing well. Have a great weekend.

With the reduced miles over the weekend mt legs had a little bit more zip to them today. I did feel good and pushed a couple of miles. I am in taper mode for Ogden Marathon in a few weeks so I have to be careful not to over do it. I did 25 min on the Bowflex, upper body work, and finished with 200 crunches.

Todays run I headed out to Harry's Hill and back, it seemed The closer I got to Harry's the harder the wind was blowing. The wind made for a very tuff run today which seemed to really zapp my legs, just kind of a whack run. I did another 25 min on the Bowflex, upper body again and finished with 200 crunches.

No Hurricane force winds today just had to deal with rain, sleet and some snow. The winter just seems to want to hang on, cant wait to run in 90 degree weather. I did the the Bishop Store house route today, my legs are still kind of whack. Still a great run though.

Still a bit of winter going on here in the good old rockie Mts. My run was injoyable though, just went nice and easy don't want any injuries going into Ogden Marathon in a few weeks. I did 25 min on the Bowflex, upper body and finished with 200 crunches.

Nice run this morning, I ran out over Harry's Hill again into Salem. I felt pretty good, strong infact and wanted to push the pace but as the next few weeks are a taper for me as Ogden Marathon is fast approching on the 15th. I seen the Spanish Fork runningclob out this morn they all looked strong and like they were having a great time. Been a great week of training, and hope everone has a great weekend.

Today I did a golf course loop with the river side trail. I did okay, just kind of took it easy nd enjoyed the great weather. I did 25 min on the bowflex, upper body and finished with 200 crunches.

Another nice run today, sunshine a little bit cooler but still nice. I did the Bishop Storehouse route I did feel pretty good but I still wonder when I wil feel rested for the marathon next. I hope by then, I did 25 min on the bowflex, upper body another 200 crunches.

I ran towards Harry's Hill and back, just another lite easy run. I am feeling okayand trying not to have any injuries flair up.

I seemed to have an injury on wed. I don't know what I reall y have done. After wed run and sitting around for an hour I stood uo and started to walk and some pain in my left leg, just above the outside ankle between the ankle and shin bone. Also some swelling, So no running thurs, or fri. Just used lots of ice to get the swelling to go down. Seem s better today, mo swelling, pain is minamal mostly to the touch. I did 30 min on the eliptical today did good, did not seem to bother me. So on mon I will try and do 2 to 3 miles on the road and test things out. This is bad timimg as the Ogden Marathon is fast approching, I will just have to take each day at a time until then. I did 25 min on the bowflex, upper body and 200 crunches.

I decided to give my legs a try at running today, I have not ran since wed of last week. Trying to give the injured leg a recoup. I wore the chopat compression sleeve to give some support and tryed to keep things easy, no hills just stayed on the flat. It was feeling better but after the run and some ice therapy it still seems be a bother. It dos'nt feel like it's on the bone, more next to or along the bone. Kind of like what I had on the other leg back in August before SGM. That was a six week healing process. I don't have six weeks for this one, so not sure what to do. I did 25 min on my bowflex upper body and 200 crunches.

Tomorrow I will bet getting a shot of cortazone in the are of my injury. I am going to try and get through Ogden and then see how things feel for Utah Valley in june.

Beautiful morning for a marathon, perfect temps at the start with the sunhine begining to show it's rays. I was not sure how this was going to go today with the injury to my left lower leg. Doc took x-rays no broken bones so I decided to go for it. My injury was really not a bother at the begining, and actually did feel good until mile 20 Ogden Canyon started to make it's effect known. Pretty muche limped in from there. My legs is sore and swollen as am am writing this on tues. evening. I will take the week off and hope to try a run on sat. or mon. My Garmin died at the begining of mile 20 was on target for about a 4:20 or 4:25 marathon until the injury reared it's ugly head. Mile split's are as follows.

Mile 1. 9:20

        2. 9:26

        3. 9:27

        4. 9:14

        5. 9:21

        6. 9:47

        7. 9:30

        8. 9:37

        9. 9:55

       10. 9:36

       11. 10:05

       12. 9:56

       13. 10:19

       14. 10:36

       15. 10:50

       16. 10:59 Leg starting to hurt

       17. 10:36

       18. 10:41

       19. 12:25

      20. 11:54

At mile 20 After recharing my garmin it diplayed total time at this point at 3:23:49.

I wonder what might have been if not for thr injury? Hmmmm.

Hopefully I will be well enough for Utah Valley. Cross your finger's and toe's.

Today I hopped on the eliptical for 30 min. the legs are starting to come back after the 26 miler on sat. However my injury is still there not as sore but sore when my foot is bent or stretched a certin way. Still thinking of a run on the road sat. Not sure what to do at this point. I still have one more marathon June 12th to try and get thorugh. I did 25 min on the bowflex upper body and 200 crunches.

I just did nice and easy pace today to test out the injury and see how things are progressing. The larg did not really bother me at all, still a bit of swelling but ice seems to help it go down. I think I try and stick with some short distance next week and hopefully increase a bit from there. Have a great weekend .

I decided to try a reduced golf course loop today and see how my injury is recovering. For the most part I just went real easy, I also walked for 1 min. after each mile just to be extra carefull. Did not seem to bother me at all during the run a little bit of tightness after and maybe a very slight swelling. I did the daily icing and it seems to be okay at this point. We will see what tomorrow brings. My legs are still feeling the effects of the marathon a little over a week ago, so we will keep on the easy side. I did di 25 min on the bowflex, upper body and 200 crunches.

Fro todays run I headed out towards Harry's Hill just past Little Bro's Mini Gu corner. Then turned around and head ed for home. My legs did okay my injury was really not an issue just kind of there but not a bother. So I hope things are headed in the right direction. I did another 25 min on the boeflex upper body and another 200 crunches.

Today I did another golf course loop, I did'nt feel all that great the first half but finally got into  a better rythum tha second half. My legs are feeling beter each and recovering pretty well from the marathon. Hopfully they will bw ready to go by the 12th of june for utah valley marathon.

Today I did just an our and back, went to the top of golf course and took the little side trail, then back home. Kind fo tired today I think the longer hours at work and less sleep kind of took it's toll this week. Plus I'm still not 100%  recovered fromm the marathon, but things are coming along. I did 25 min owflex upper body and finished with 200 crunches.

Today I did anice easy long run up and over Harry's Hill. Came out by the Stk. Cntr. in Salem, back to Gu Corner for a refule. Next a little Golf Course loop and home. My injury of the past three weeks was not an issue today, things felt good all the way. However it does seem to swell a little bit, but ice seems to help it to be ready to rock and roll the next day. I am pleased about this weeks training, a full week have not done that for a few weeks. I am getting excited for Utah Valley Marathon in a few weeks. If things keep progressing in the direction they seem to be at this time, I should be ready to go. Will that's about all for this week. have a great Memorial Day weekend all.

Nice run this morn around the golf course, also inclied the little side trail along the river. For the most part the legs did feel good today. I did 25 min on the bowflex, and finished with 200 crunches. I started using the big foam roller on my legs muscels and IT Bands, thought I would try this for a while and see if this will help my IT Bands for the marathon.

Today I just did an out and back to the bishops storehouse and back. I kind of had the whack leg syndrom today, so I took thinks really easy. Not much sleep last night, not sure why just could not fall asleep.  Hopefully that will be better tonight.

My legs have lost all there mojo, not sure what is going on just on eof those days I quess. So we called it a short day today, I did do 25 mi on the bowflex, upper body. Another 200 crunches. I may take a few days off and let the legs have a rest. Wow have not been this whack in a while.

I did 30 min on the eliptical today, gave the legs a rest from the road they have been real whack this week. I will take tomorrow off and do a 10 miler early sar morn. I did another 25 min on the bowflex upper body workout today. Then finished with 200 crunches.

I was able to get out a little bit early this morn, right off the bat it was hot and a bit on the muggy side. The first half I just had no rythum, I flet like things were all over the place. Finally I just told myself to knock it off and get going and the second half of the run I felt alot better had some rythum and got into the pace of things. Next wek is Utah Valley Matathon, it should be interesting. I have not done two within a months time so I hope things will go well next week. I seen my Bro Clay out he was going at a good clip, bunch of people out this morn. See ya on monday.

Today I ran to the top of the golf course and back, Just taling this week easy as another marathon is approaching on sat. My legs are still feeling on the lazy side, not sure why where I have had reduced milage the past few weeks. I did do 25 min on the bowflex upper boday and a few hundred crunches.

Just a little three miler today, that's all I had in me. My legs are totally whack, Help!!!!!

Very wet marathon today, I will give a full report later. Iam very tired.

    I am rested and will take a few min. and give a recoup of yesterdays very wet marathon. This day was a concern as I was not sure how I would do after running Ogden Marathon a month ago. Just was'nt sure how well my body would recover in a month's time, plus my training of the past few weeks has not been what I had hoped it would just for the fact that my legs had that whack feeling and not feeling like putting in the miles that I wanted. My goal was to just start out very conservitive and just take what my body would alow, as long as I get in under five hours I should still be within the rules to qualify for St. George in Oct.

    The Utah Valley Marathon was pretty well organized, just a couple of little hiccups from my perspective. Bus loading was very easily accsesable and went very smooth. However the starting area was a bit confuseing, as there were not enough porta-potty's and the lines going every direction as runner's were trying to make them selfs comfy for the race. I arrived at the staring area about a half hour before race start and got in line, after 15 min The anoucement came that if we were at the half point of the Potty line that we had better be makeing our way up to the starting line, and that the race would be starting in 15 min. Oh dear now what do I do? Oh well, just might have to hang tough for a better opportunity. The next hiccup was that the walk  to the start was a good 2 tenth's or so, up hill, I quess I will count this as my warm up?  By the time all runner's made there way to the start the race did not actually begin until 5:47 am by my Garmin, oh rat farts, I should have stayed in the potty line a bit longer.

Finally the cannon goes off for the race to begin and there is a lite drizzle of rain falling, could this be a repeat of St. George 2008? I think I am going to get very wet today. The first six miles are running down whalsberg canyon, not terriably steep. One thing I did notice there are alot of horses up here in the fileds, it was kind of interesting watching them watch all the runners go by. I thought how ironic, we are the ones usually watching the hores run the races, I wonder who they were betting on? Heading up the hill to Deer Creek Dam the rain was really coming down hard, lot's of water on the road. My feet and the rest of my body is just soaked to the bone, the water running off the brim of my hat looked like I was standing behind a water fall trying to see out. It rained hard for about three miles and finally started to let up around mile nine.

I thought there were plenty of aid stations and they were very adaquatley supported by volenteers, Thanks to all of this very hardy people to brave the weather elements with the runners, you guys are awesome. My mile splits are as follows.

Mile 1. 9:30

        2. 9:37

        3. 9:46

        4. 10:13

        5. 9:53

        6. 10:32

        7. 10:50 begining of the uphill to the dam raining very hard at this point

        8. 10:55

        9. 10:26 rain is letting up a bit begin the desend from the dam.

       10. 10:51 found a nice potty place, finally

       11. 11:22

       12. 11:22

       13. 10:53 just came out of the tunnels, kind of cool. I.T. Band starting to hurt.

       14. 11:14

       15. 12:00 I.T. Band is really sore need to stop and stretch it out

       16. 12:06 Another potty break. Oh dear me I am getting old.

       17. 11:45 Look at all the cups blowing into the river. Oh no, I hope Robert Redford  does'nt find out

       18. 11:22

       19. 11:57 I.T. band is starting to feel a bit better

       20. 11:14

       21. 11:10

       22. 11:22

       23. 11:34 I.T. Band again, I will finish.

       24. 11:29

       25. 11:19 can here the crowd I coming family.

       26.2 11:17

All in all I did okay for the shape I was in, I know that if I could get rid of this I.T. band problem I can do alot better. It only bothers me in the marathons and never is a problem during traning. I have a big foam roller and will start to use it at least 3 times a week and see if that will help for Park City in aug. I injoyed this marathon alot, I was able to battle the elements and hang in there. I injoy doing this so much, could not do it without the support of my best friend and eternal copanion Wendy and my family. You guys are awesome.

I did 30 min on the eliptical and 25 min on the bowflex upper body. I think I will try and do 3 miles on the road tomorrow.

I ran outside today, I went out to gu corner and back, My legs are ok. Not real chipper yet, I will take tomorrow off and try a run on sat.

First day of summer, yahoo it's about time. I did the golf course loop today, my legs did okay. Left hamstring is still a bother but not bad, I will hae to keep an eye on it. Other than that it was a great run. I did 25 min on boeflex, upper body and 200 crunches.

My hamstring is still a bother, a bit more today than yesterday. I may have to try and finish the week out on the eliptical and see what next week brings. I quess it's not ready for the road yet. I did 25 min on the bowflex, upper body again. Then finished with 200 crunches.

Today I ran to the top of the golf course and back, my hamstring is still a bit on the sore side. But I was able to run more today with a little less hurt. So I quess things are starting to get better, crossing my finger's and toes's. I did 5.25 miles on the road and then did 20 min on the eliptical. So I did what I thoght was a 10 min mile. may do this foe a while until the mammie get's better. See ya soon.

Today I decided to give my hammie a brack from the road and did 30 min on the eliptical, Then shifted gears a little bit and out in 25 min on the bowflex, upper body and finished with 200 crunches. I will try an early morn run and see how the hamstring is coming along.

Nice early morn run today cool moring temps felt good and was very injoyable. I went out past Little Bro's Mini Gu Corner towards Harry's Hill and back. For the most part my hamstring hung in there however it was a very slow pace. i will take it for now. i can see a little improvement each time as far as how the hamstring feels so I think things are progressing okay for now.

My family and I are headed to the Land of Disney today, will throw in the running gear and try to get in a few runs. See ya soon

I arrived home form vacation today around 4 pm, spent the last seven days in California with the family and my Daughter Haylies family. Did five days at Disneyland a a few days at the beach. It was a fun week and good to get away from thinks for a while. Was going to try and run on vacation, but the hamstring was a bother the day before left town. So I gave it a rest for 10 days in hopes it wpold give it some rest.

I went out this afternoon and did a mini golf course loop, The hami was a little tight the first few mile. Around mile three it started to loosen up a bit and did ok the rest of the way. My paln for this week is to ease back into my training routine and get in five days of training, although it will be on the easy side just to see how things go. I am trying to get ready for another marathon in August (Park City) hope things go will in thr training dept.

Today I did the Old Bishop Storehouse route, just a nice easy rolling up and down hills, really nice and gentle. My left leg is still having a weakness feel to it, not sure what is going on with the old thing. I will continue to go nice an easy until the body says otherwise. I did 25 min on the Bowflex, upper body and 200 crunches.

I was really feeling my hamstring today, my left leg just feels so weak and unsatable at this point. Not sure what to do just keep going easy, this is really playing havic with my speed and overall performace. I only was able to do 4 miles on the road today and crossed trained with the eliptical. I also spent another 25 min on Bowflex consentrating on upper body and core strength. Then finished with 200 crunches. Hope tomorrow is a better day.

My leg was feeling a bit better which allowed to feel a little more like my old self. I hope that things are finally on th mend, I ran to the top of the golf course via the little side trail along the river, and then back. My leg did much better on the second half of my run and even did a couple of hill repeats. I did another 25 min on the bowflex upper body and core strengthening and 200 crunches. then I did 20 min on the eliptical at a moderate pace. Todays workout finally felt good. I will take tomorrow off in hopes of doing a long run early sat morn.

I was able to get in a long run today it did feel good to go out early this morn in the cooler temps. However there was some rain showers for a few min. but it did feel good made it a little on the muggy side though. I ran to the base of Harry's Hill this morn, then back to GU Corner, made a Golf Course loop and then home. My hamstring was a bit of a bother for about the first 4 miles and then seem to loosen up a bit after that. So the second half of my run felt better than the first. I am still a bit on the slow side but my body is telling me that the hamstring is not ready to sart pushing. I will monitor next weeks traing and go from there, right now I am glad that i can still run a bit even though It is a little bit slow. See ya next week.

My left leg is toast, jusy will not work very well. No speed, no rythum just alot of very uncomfortable running. I did 25 min on bowflex, and then 200 crunches.

What a struggle today, left leg just has no energy  and just feels very spasamy. maybe have to take some time off. Just not getting better. Oh well.

I decided to give my left leg a break from the ponding of the road today, opted for the eliptical and tried pounding out 30 min on the wondeful beast and did 200 crunches. I will see how the leg feels tomorrow. It's get up hand go time I don't have time for injuries at this point. Rolled out the hammies and the quads with the big hard foam roller, also did the IT Bands.

I did a run out to Little Bro's mini gu corner today, my left leg did okay until mile 2 and then it started to have kind of  the same old problem of the last few weeks. I hung with it though and tryed to make the best of it. Did a few hill repeats and then headed home for 25 min on the bowflex upper body strength training. Finished with 200 crunches. I will take tomorrow off and try for a long run early sat morn.

Nice long run today, however it sure was on the very warm side at 5:30 am, the truck said 72 degrees. So lots of sprt drink and water. I ran out to little Bros's house aka Rambo Jr. stopped and talked to him for min and he seems to be doing well. My left leg was a bother the first 6 miles and then it just all of a sudden loosened up and was able to do my old man stride for the second half of mt run today. after the turn around at Rambo Jr's house made my way back to Gu Corner, refuled and did a golf course loop to home. All in all it has been a great week of training, Park City Marathon is a month away. YIKES!!!!!

Today I ran out past mini gu corner and back, very hot temps 96 degrees at the begining of the run. My left leg is still dealing with the weakness and kind of spasamie, just won't let go so I can run the way I would like to. I did use the big roller after the workout today it seems to feel a little bit better anfter I go through those exercises. I did 25 min on bowflex upper body and 200 crunches.

Another hot run again todayit sure makes me slow down, my left leg is still a borther. Will keep useing the big roller and ice. I did another 25 min on bowflex angain then finished with 200 crunches.

Today was a cut back day, my leg is still not doing very well. I will try and do about the same tomorow. I did manage 4, 200 meter hill repeats, funny thing about my leg it feels better when running up hill go fiqure.

I did a little shake out run to gu corner and back with Wendy (aka best friend & Eternal Companion), Just easy going miles for the most part. My leg is still kickin my behined I did roll it after the run not sure how I will do in the Speedy Spaniard tomorrow, I'm sure it will be a slow one.

Nice training run with a 10k race. Ran with my Brother Clay (aka Rambo Jr.), Daughter in Law Katie, and a Niece and Nephew, Annie and Mike Simons.

Rambo Jr and did a little warm up ran to the start from my house, 3.16 miles and then did the 10k race, ran back to my hose which kickes in another 3.25. So a nice training run to get ready for Park City Marathon next month. I was wondering how my leg would do today I think I surprised myself and was able to do a bit better than I thought. So hopefully things will hang on through Park City. My mile splits for the 10k are as follows.

Mile 1. 10:05

        2. 8:25

        3. 8:23

        4. 8:51

        5. 9:16

        6. 8:44

         .2 8:03

All in all did okay was fun to run with family members who all finished well.

Today I did a golf course loop, just took it easy after sat 10k. My legs a little whack, the left on e that has been injured for a month now was kind of a bother, stuck it out though. I will go roll them with the big foam roller they seem to feel better for while after I use it.

Today I ran out past Mini Gu Corner, just a little out and back mostly flat to slight uphill. My left leg is still feeling very week, just wont let go and let me have fun. I did 25 mn on the bowflex and 200 crunches, also spent some time on the big foam roller.

Today I ran up to the golf course and took the little trail by the river to it's end, then truned around and came home. My legs did feel better today, yes even the left gimppie one was a little bit of an improvement. So all in all it was one of my better runs today.

I did the bishop storehouse route today a litle out in back. Very hot just had no energy today the whacked me good. I did 25 min on bowflex, upper body and 200 crunches.

Very muggy hot run this morn went through alot of liquid and gu. Did ok for the most part took about 6 miles before my left eg wanted to feel like running. Been a good week of training.

I was very hot run today, 98 Degrees when I headed out. Needless to say it was slow go. I did a golf course loop drank lots of sport drink mixed with water. I did 25 min on the bowflex, upper body, and 200 crunches.

Another hot afternoon run today I don't think it was as humid, but it still kicked my energy level down a fw notches. I did the Bishop Storehouse out and back, my leg did feel a little bit better today, maybe a scoch. Still not a 100% but I think I do feel some improvement. I did 25 min on the bowflex 200 crunches.

Todays run had it all, rain, thunder and lighting, wind and I hit the wall at mile five. I think the wind knocked my socks off today, just was real whack.

Another very windy run today, I did the golf course loop today. My legs are sure on the whack side this week. I did see a cool thing in the river bottoms, There has been three hawks flying around down there sense the winter, they are big. I seen them all standing in a field close to the road over a freshly killed rabit. They looked like they were injoying there meal. I also did 25 min on the bowflex and finished with 200 crunches. Then rolled both legs with the big foam roller. I will take tomorrow off and do a long run on sat.

Another nice long run morn, great emps and weather. Not as muggy very nice conditions and very injoyable run. I went out over Harry's Hill into Salem, Back to gu corner and meet up with Wendy and ran a few more miles with her, she is doing really well this summer. She did her very first 6 plus mie run today, way to go babe. My leg today did good not really a big issue is getting better each week. Park City Marathon is two weeks from today, I'm doing all I can to hang on.

Nice run around thre golf course today, it was alot cooler and it felt good for a change. Today is the first day that I flet as though both legs were running well and just felt good through the whole run. I think the left leg is about 90% healed and hopefuly will do well next weeks marathon. I did 25 min on the bowflex, upper body and finished with 200 crunches, then spent some time on the big foam roller.

Today I ran out past miningu corner 3.56 mile mark and back. My egs are a bit on the tired side today but they did okay. My injury of the past few months seems to be almost gone, about the 90% better area which is still encouraging for next weeks marathon. The heat was back on again today, I will take winter will be here way to fast. I did 25 min on the bowflex anf anothr 200 crunches.

I did a golf course loop with the ittle river side trail. I did okay today the leg seems to be holding up fine, so hopefully I am past the worst part of mu injury.

Both legs were real whack today, just no zip or energy. So with the marathon coming up next week I kept it short and easy today. I will take tomorrow off and try again sat. I did do 25 min on bowflex and 200 crunches.

I had to go into work at 3:30 am today, did not get off until noon. So the long run was in the heat of the day today, it was okay because I was not going to go very far as I am tapering for Park City Marthon next week. My legs felt good today after taking friday off. Next week will be easy runs as I do not want an injury at this stage of the game. Been a good week of training.

Just a lite easy run today up to the golf course and back, I did 25 min on the boeflex and 200 crunches. Easy week this week just going to chill until the marathon.

Today I stayed above the riverbottoms, no hills just tryed to keep things on the flat and let my legs rest up for the marathon on sat. I did manage to do 25 min on the bowflex doing some upper body lean workout. Then finished with 200 crunches.