Little Buddha

Easy 5 over to McDonald's, then had a nice strawberry sundae and then Sunny gave me a ride home.  Whole body is hurting.

Rode bike to work today.

Did the La Verkin Loop easy

Now off to play 3 games of softball tonight!

No run today, just did some biking.  My feet having really been giving me some troubles this week.

I didn't make it over to run with the guys this morning.  I've really been having some issues with my feet. I think it plantar fasciitis, I have all the symptoms and it hurts the most in the area where that generally occurs.  Anyway, I did finally head out and did a new adventurous run.  I ran made my way up the La Verkin Twist then I went over by the cracks and then down to the river, I crossed the river and got on the south side and then ran down to Pah Tempe.  I had never made the full loop, but did this morning.  It is a nice challenging loop probably 7 to 8 miles if I would have gone straight home.  Instead I added on some more miles, by running down through the Confluence area to make it just over 11 miles for the run this morning.  I got home and now my feet are bugging me again.

Did 7 miles this morning.  I ran over past Hurricane Elementary then back on 600 North.  My PF was hurting again this morning.

Still dealing with PF pain.  I only managed the La Verkin Loop.  I did take the boys hiking right after school and we did about 1 to 1.5 miles of looking around for geocaches up the La Verkin Twist

Very windy day here.  I did a 3 mile warm-up over to the Substation, then did a 3 mile tempo into a strong headwind along 600 North out to the Bowling Alley.  This was a difficult run dealing with wind, heat, tired legs, feeling dehydrated, and rolling hills.  For this first segment I was only able to average 6:28.

1-6:17

2-6:44- Good uphill here

3-6:22

I stopped after 3 miles and recovered for 5 minutes.  Actually didn't feel very recovered

Next I did a 2 mile tempo

1-6:22

2-6:25

Didn't feel very good on this section either

Did a mile cool-down, now I'm home and not feeling too good.

I guess one good thing the PF pain was more managable during the run this afternoon. It really seems to hurt in the morning, when I get out of bed.  It also hurts at night.

Just 5 miles run over to Hurricane and back.

5 miles out toward Toquerville and back

10 easy miles this morning.  I ran out to Hurricane Intermediate School and then back.  I actually felt pretty good once I got going.  However, I'm still dealing with the PF pain, just planning to continue stretching, icing, and trying to not do too much.

Didn't feel good at all this afternoon, only 3 miles.

Good workout tonight.  I've been wanting to do a tempo run on a fairly flat fair course, so I measured out a 5 mile loop around Hurricane starting over on 400 South, then heading out past Hurricane Intermediate, then west on 400 South out to the highway, then back into town.

Did 1 mile warm-up

1-6:09

2-6:14 little uphill in the middle of this mile.  Funny thing happened on this mile a little kid came riding his bike right at me, like he was playing chicken I tried moving in a couple different directions and he kept moving in the same direction.  Finally I yelled at the little kid to watch out.  His friend was also funny he just said "Hi Mr. Jogger" what is funny is the fact I was going about 6:00 pace and he still thought I was slow enough to be called a jogger.

3-6:02 worked this mile really hard

4-6:34 very gradual uphill mile

5-6:08 thought this mile would be a lot faster, I was working really hard but couldn't get the time down.

31:11 overall (6:14 average)

1 mile cool-down

Still dealing with PF pain which is a bummer.

Just an easy 3 did the La Verkin Loop, been feeling a little sick today and not very fun to be around.

Ran up the road behind the "H" hill to the Gould's Trail, then did about 1.5 miles out on that trail.  It was nice to go out somewhere different for a change.  I'll probably try to go do some more runs out that way in the future.  Going up was very slow and I stopped and walked in a few places, but coming back down was pretty good.

No run

Really good run for me this morning.  I went out alone and did 15 miles from Rockville to La Verkin.  My original goal was just to average around 7:30 to 7:45 pace, but after the first mile I was able to get into a good rhythm. I ended up running 1:42:33 so a 6:50 average which I was real pleased with, especially considering the PF pain and hip pain I was dealing with.

1-7:35

2-6:40

3-6:41

4-6:50

5-6:56

6-6:49

7-6:38

8-6:50

9-7:01 small hill through Virgin

10-6:56

11-7:02 rollers

12-7:18 hill up to La Verkin Overlook road

13-6:47

Half Marathon- 1:30:45

14-6:04

15-6:17

1:42:33 (6:49 average)

To pass the time I looked at the license plates of passing cars.  Here is the list of the different state license plates I saw today

Utah, Nevada, Arizona, New Mexico, New York (3), Illinois (1), California, Colorado (4), Texas (4), Washington, Oregon,  Bonus: British Columbia, Canada

I also saw quite a bit of roadkill: 1 skunk (not much left), 2 racoons right next to each other, 1 fox, 1 rabbit, 1 field mouse, 1 tow rope that looked like a snake, which scared me.

Anyway, good run.  However, I'm still somewhat concerned about the marathon in less than two weeks.  I would like to get over this plantar fasciitis pain it has been the main thing bothering me.

I'm not in PR shape, but feel like I should be able to run between 2:50 to 2:55 hopefully.

Did another 4 miles this afternoon to get me to 40 miles for the week.  I know that is not a lot of miles, but that has about been the max lately with the foot issues.

4 miles tonight, this wasn't a very good run.  I took it pretty easy.  Did some good stretching tonight, PF still hurting.  I got a massage scheduled for next Monday, so hopefully that will help loosen things up and I can give it my best shot at the marathon in less than two weeks.

Ran 8 miles with Bill from the Bowling Alley out to Sand Hollow and then cut through Dixie Springs and came back.  Nice evening for a run and good to catch up on things with the Wildbull.

Just did the La Verkin loop, nice and easy

Not much time today, plus didn't have much motivation = only 2 miles

I rearranged a few things in the garage and got the treadmill out figuring I might use it some during the winter months.  Anyway, I got up late, but did 1 mile on the treadmill.  Hoping to do a few more miles during my prep today.  We are leaving for Colorado right after school.  I might try running a few tempo miles tomorrow.  Just one last good workout before the big race next week.

Did a 2 mile loop out around the church farm from the school during my prep.  PF hurting more than usual

Did a 2 mile warm-up with my little sister from my parent's house.  Then I got right into a 4 mile tempo run.  The tempo went pretty good averaged 6:15 pace which was decent considering not being used to running at 6500 ft elevation.  After the tempo I did an easy 4 mile cool-down, then watched the high school cross country race in Craig.  It was fun to be home and do a run back in my home town.

La Verkin Loop 3 easy miles, then off to see April for a nice 1 hour massage.  She really worked on the calves, which I think is going to help with the PF pain.  I was also really tight through the hips and also across my upper back.

Ran 4 miles over passed the bridge and then back home.  I then did 15 minutes on the exercise bike.

Little tempo run to wake the legs up a few days before the big dance.  Did 3 miles easy up to the Substation then hit 5:45 and 5:52 for a nice 2 mile tempo.  Finished with another easy mile back home, then off to Salt Lake for federal jury duty.

No run in Salt Lake