Little Buddha

Pace run for 4 miles

Tempo Run 6:52 mile from mile post 11 to 10 coming into Hurricane from La Verkin. Recovery over to the High School. 2:55 800m @HHS, recovery back to mile post 10. From marker 10 to mile post 11 back to La Verkin 6:28.

Morning run- 2 miles

Evening 2 miles easy

4 x hill @ Pah Tempe. Good workout 1-2:28, 2-2:28, 3:2:30, 4-2:31. All of those times were faster than when I did the workout a few weeks ago. So it is nice to see some improvement.

Easy 2 mile morning run

Ran with Steve Hooper for the first time. He belongs to a running group here in St. George so I am going to start training some with them, which should help me out with some of my goals. Steve is planning on running the Boston Marathon as well Bill and Clyde two other people in the group. Today we ran 9 miles from the Chuckawalla trailhead out and came back through Entrada.

Easy 2 miles this morning

Ran along Confluence Park in La Verkin this afternoon 4 miles- 29:00 minutes.

Ran from Worthen Park with Steve, Bill, and Paul to Snow Canyon Parkway then back on new marathon finish course.

Snow Canyon Middle School to Softball Field along Snow Canyon Parkway back to school. Easy run later tonight 2.5

Toquerville 10K. Ran from mile marker 5 through Toquerville to house in La Verkin. 42:26. 1-6:05, 2-6:37(12:42), 3-6:45(19:29), 4-6:31(26:09), 5-(35:49), 6-6:37 (42:26)

2 miles easy in the morning

2 miles easy this afternoon

Painter's Half Marathon. This was my first race since the 2004 St. George Marathon. Felt pretty good in the beginning through about the first 8 miles, however really started hurting after that. Overall time was 1:37:49 and I placed 47th overall. However, I know I am capable of running a lot faster once I get back into shape.

1- 6:46, 2-7:06(13:53), 3-6:53(20:46), 4-7:22(28:09), 5-7:25(35:34), 6-7:27(43:02), 7-7:28(50:31), 8 & 9-16:04(1:06), 10-7:10(1:13), 11-7:47(1:21), 12-7:44(1:29), 13-7:48(1:37.12)

Still feeling really sore from the Half-Marathon.

2 miles this morning, only 2 miles this evening

5 x 800 on the treadmill. Hard to get in a good rhythm on the treadmill, but was too dark out to run when I got home tonight. 1-3:26, 2-3:23, 3-3:17, 4-3:16, 5-3:13

Ran for 77 minutes with Steve @ Chuckawalla

Tough run up Toquerville Falls road. 33:30 going up the hill, 26:40 back to the church.

Didn't run feeling sore

4 miles easy tonight

5x hill @ Pah Tempe. 1-2:28, 2-2:28, 3-2:27, 4-2:31, 5-2:25. Pretty pleased with workout, times consistent.

Easy morning run, didn't run tonight

Ran from Brentwood to Sky Mountain Golf Course, then along 600 North Powerline Trail to La Verkin.

Ran 7 miles from Virgin to La Verkin

1-7:26, 2-7:52, 3-7:43, 4-7:37, 5-6:37, 6-didn't get a good split, 7-5:58. Workout felt good 7:25 pace overall.

AM- 3 miles

PM- 3 miles

Easy 3 mile morning run, This afternoon I ran around La Verkin then over toward Toquerville, then down to Confluence Park and back home

Ran with Steve @ chuckawalla 67 minutes

Ran on the treadmill

46:22- 24:56 out 21:26 back, from house to 600 North Power ling trail and back.

AM-3 miles

PM- 2.5 miles

6x800m Yasso 800s @ Hurricane HS

1-3:03, 2-2:56, 3-2:59, 4-2:57, 5-3:00, 6-2:51. Pretty good workout.

easy 3 mile morning run

Dam to Dam Race 5 miles- 4th place out of 100. 1-6:15, 2-6:36(12:51), 3-6:47(19:39), 4-6:55(26:34), 5-6:31(33:06)

1 mile warm-up

Easy 3 mile morning run. Tonight ran from Sky Mountain Airport to house

65 minutes- 7:13 pace. Real happy with effort

Pretty good pace ran with Bill and Clyde from Worthen Park to Dixie Center, back on River Road.

3 miles easy this morning. 3 miles easy this afternoon

6xhill @ Pah Tempe, was not looking forward to this workout today at all. However, went great after I got into it.

1-2:22, 2-2:21, 3-2:18* (PR), 4-2:30, 5-2:25, 6-2:23

Didn't run not feeling to good.

1:45 Ran across Desert Reserve to T-Bone Trail with Steve @ 7:00 am. I was feeling pretty good especially after about 50 minutes into the run.

Ran on the treadmill tonight, got home a little late from Provo.

Ran with Steve, Clyde, and Bill ran up Skyline Hill over T-bone trail, back on Industrial Road. Felt pretty good going up the hill and on the way back, took it easy on the trail.

Easy 3 miles in the morning, Comfortable pace 3.5 miles this evening

Didn't run sick with cold

Did my Toquerville 10K from mile marker 5 to house. Ran 39:53 1-5:49, 2-6:17 (12:07), 3-6:25 (18:32), 4-6:08 (24:40), 5.2-8:50 (33:31), 6-6:22-39:53*

Felt pretty good, still feeling a little sick. Was happy with time compared to 42:26 that I ran on 1-12-06.

Good run out along 600 North Power Line Trail to Sky Mountain Golf Course, back on Highway. Felt ok, still a little sick

Ran over to Hurricane HS and down to 400 South?

Ran with the club. Good workout, I took it easy over the trails, just making sure of my footing, but really enjoyed the route. Felt good once we hit Snow Canyon Parkway, so picked up the tempo to the finish.

Easy 3 mile run this morning

Easy 2 mile run this morning on 300 west out and back. Have speed workout tonight 7X800 "Yasso 800s" Did workout at 5 pm at Hurricane High School Track 1 mile warm-up; 7X800- 1-2:50, 2-2:48, 3-2:53, 4-2:55, 5-2:51, 6-2:51, 7- 2:49, 1 mile cool down. Overall, pretty pleased with workout. Times faster than 2-9-06 when I did 6x800.

3.5 easy this morning. Ran 6.5 this afternoon from Dixie Center out on east on Virgin River Trail to River Road, then back west on Virgin River South trail.

25:05 out and 22:47 on the way back. Pretty windy this afternoon, body felt alright.

Ran with the club from Snow Canyon Parkway down to Chuckawalla. Good workout over trails, with some steep hill climbs in the middle of the run. This afternoon I took Jordan on a hike up to the La Verkin Overlook, took 48 minutes to get up there and 38 minutes coming back down, Probably close to a 5.5 mile hike, so I'll add 2 easy miles to my running total for the week, which I believe puts me at 50 miles for the week. Really feeling pretty good right now about my training and I am starting to see some improvements.

Easy 2.5 miles this morning. Struggled tonight wasn't too excited to go on my run from the start, cloudy cool weather, windy and didn't have any certain place I felt like running to. However, I did manage to make it out the front door and took off down 300 West decided I might as well head up the big "twist hill" heading east out of La Verkin toward Virgin ended up running about 9.5 miles and actually feeling pretty satisfied once I finished. I am feeling quite a bit of pain in my left knee and also my right ankle. 1-7:30, a little over half mile from fire hydrant to next mile marker, 2-8:35, 3-8:19, 4-7:11, 5-7:57, 6-6:57, 7-6:56, a little over half mile back to fire hydrant, 9-6:48. Overall time 1:12 and glad I forced myself to run tonight.

Ran for 34 minutes over to Worthen park to meet up with the club. Then ran with Clyde, Steve, and Bill down toward the Dixie Center over to River Road. Since I had already been running for awhile I turned back at River Road and made it back to the park in 41 minutes, so it was 75 minutes overall.

Easy 4 miles tonight. Body is feeling a little tired from the last two days, plus I wanted to recover a little for my Pah Tempe hill workout tomorrow night. Good workout last night with the running club, felt bad I had to turn back early to meet up with my carpool. However, it has been really good for me having people to train with, plus getting some feedback with these running blogs. Right now I am really enjoying my training and it has been nice getting back into better shape. Still have a long way to go.

Great Workout tonight! Did my hill workout over at Pah Tempe tonight. 7 repeats, last time I did 6 on Feb. 16. Can tell I am getting stronger and faster.

1-2:21, 2-2:21, 3-2:18 (tied PR), 4-2:24, 5-2:19, 6-2:21, 7-2:19. Was really happy after the workout, maybe it is the fact we started Spring Break and I don't have to work for a week!

Hey any of you guys up in Provo. How far is it from Riverwoods up to Nunns Park, Bridal Veil, and Vivian? I am going to be in Provo Saturday morning and I am looking for a longer route?

3 miles easy this morning. Got to Provo in the early evening didn't get in another run.

Ran from my sister's house up the Provo River Trail for 63 minutes, took 57 minutes coming back. On the way back picked up the pace quite a bit and felt pretty good. Longest run I have done in sometime.

Ran this afternoon with Trapp, Bird, and Miller was nice seeing the other kids on the team, but most of them haven't been training very long so they did a shorter workout. However, we went 7 miles in 50 minutes, felt pretty good, in fact I was surprised I was able to keep up. The altitude took a little adjusting to put about a mile in I was feeling ok, went up over 10 street hill out to first street and back to the high school.

Ran into town this afternoon to meet the kids for practice again, 4 miles from parents house to high school. Did a warm-up with the team then did a ladder workout of 1,2,3,3,2,1 minutes running near race pace. Workout felt pretty easy for me, but by the time we were done with the warm-up, workout, and cool-down it was another 5 miles, so I felt like it was a pretty good day of training. Looks like we are probably going to be heading back to Southern Utah tomorrow morning, so that should give me a few days to enjoy Spring Break at home.

Didn't get a run in, long trip home had pretty bad weather for the first two hours the next seven hours the roads were fine, but still a long day.

Easy 3 mile run this morning, Jordan rode along side on his bike which was good for him. This afternoon I did 3 x 5 min @ VO2 Max Pace with 2:30 rest between each, then I finished with a 5:55 mile on the busy main street in La Verkin. Would have preferred to have done this workout over on the track, but it looked like some type of event was going on there. Instead ran into La Verkin from Sky Mountain Golf Course across 600 North trail. Hard to get going to fast across the trail, but still felt like a good workout.

Ran down along Confluence Park pretty easy, beautiful morning for a run. Getting excited for tomorrow's 10K. The last time I ran a 10K race was the Provo Freedom Run back in 2004 ran 38:32. I am shooting to break 38 minutes tomorrow. I feel I am in a lot better shape than just a month ago when I ran the Dam to Dam race. The body has been feeling pretty good, a little pain in my left knee and the ankle is still real stiff in the mornings and about the first 10 minutes of my run, but overall I feel like my body and my muscles are starting to remember how to react to the increase in mileage and intensity of training. Easy 3 miles tonight

Spectrum 10K race. Did a mile warm-up with Steve, Bill, and Clyde. As it got closer to race time the temperature got colder and actually started raining and was sprinkling the first 3 miles, the wind also picked up and made the last mile a little difficult for me. Overall, I was very pleased with my race. As I mentioned yesterday my goal was to run under or close to 38 minutes. My last 10K was in July of 2004 and I ran 38:32, so I was happy with my time of 37:42 (8th place overall, 6:04 mile pace) mile breakdown: 1-5:54, 2-5:59 (11:53), 3-6:16 (18:10), 4-5:50 (24:00), 5-5:58 (29:58), 6-6:28 (36:27)-.2-1:15 (37:42). It was fun having the other guys from the running club there and I know this has helped my training having people to encourage me and give me advice.

I had a really positive workout tonight, decided to run 10 miles at marathon pace. Warmed up with a half mile at 8 minute pace then started workout at Anderson Junction 1-7:11 slight hill, 2-6:38 downhill and a little fast, 3-6:53 felt relaxed as I ran into Toquerville, 4-6:59 small hill, 5-6:41 steep downhill, 6-7:31 challenging uphill into La Verkin, but it is getting easier everytime I run it, 7-7:05 flat mile through La Verkin, 8-7:22 probably the most difficult mile from bridge into Hurricane, feeling tired at this point, Turn around 9-6:57 slight downhill, 10-6:40 flat and almost finished with workout so I pushed it a little harder. Half mile cool down back to house. Overall, felt good and especially excited when I got on the scale and weighed 150. I was 165 in October when I had my surgery so the pounds are coming off, but still have a ways to go.

Good run tonight with Steve and Clyde felt pretty relaxed and body responding well to the runs the last few days. Picked up the pace the last 2 miles.

Easy two miles this morning, ankle really tight and sore. Ran 3 easy miles tonight at 8:00 pm, was happy to get a run in even though it was dark out. I've been pretty busy tonight Jordan had baseball tryouts and guitar lessons. Took it fairly easy today since I am planning on doing a speed workout tomorrow.

Great workout tonight, probably the best I have had in a long time. Did "Yasso 800s" Did 1.5 mile warm-up, some stretching and drills, then 8X800m with 2:30 rest between each.

1-2:50-good start, felt easy,

2-2:49,

3-2:46,

4-2:45 feeling strong still, but did give myself a little more rest between number 4 and number

5. Started 5 feeling ok, but struggled to finish in 2:50

6-Little upset I slowed down on 5 so tried to pick it up on 6- 2:49

7-2:47 feeling lots better and excited for number 8

8-2:40 felt like seeing what I had left, felt strong finishing.

Overall, felt really good about the workout finished with 1.5 easy cool-down.

Easy six miles tonight after work. Beautiful afternoon temperature wise and felt good to get out and run, body a little sore from workout yesterday, but nothing major.

Good long run today with Clyde and Bill. Unfortunately Steve didn't run with us his IT band is still bothering him, but hopefully that will heal up soon. Clyde had the route mapped out at 20 miles, Bill's GPS measured a little further,either way we ran it in 2:28 which was right around 7:25 pace. I felt real relaxed and good throughout the entire run, which for me was a real positive thing. When I was training for my first marathon, I didn't do the long runs as well as I should have. This time around I have been doing a lot better and right now I am feeling in pretty good shape. I am getting really excited for Boston and after today's run I am not quite as nervous as I was a few weeks ago. In fact at this point I'm thinking I might be in good enough shape to run a PR at Boston.

Ran across desert reserve to T-bone trail to Red Rock Road, happened to meet up with Clyde so ran with him about 3 or 3.5 miles up past the water tank then back down. Ran back across the reserve to car. The run felt pretty good didn't really push the pace since I was running mainly on trails.

Good run with club, went down toward Dixie Center got on trail. Clyde and I went around to Foremaster Drive, Steve and Bill came up River Road, good to see both of those guys healing up. Steve has had IT band pain, and Bill got some food poisioning. I haven't had any real pains, but I have developed some pretty good blisters on both feet, I am trying to get those healed up.

Easy 4.5 miles on treadmill tonight. Legs feeling tired for some reason, especially calf muscles. Have hill workout tomorrow.

Last hard hill workout before Boston and it went really good. It is so rewarding to see improvement, for example here is my first hill workout back in December on the same hill and distance.

12/15/05- Pah Tempe 3xhill

1-2:33, 2-2:33, 3-2:33

And here is today's

3/30/06-Pah Tempe 6xhill

1-2:12* beat all time PR which was 2:18 right off the bat. Couldn't believe I ran it that fast.

2-2:10** New PR, "wait a second I just ran 2 seconds faster than the first one, I still have 4 more to do, I am going to die for sure today."

3-2:13

4-2:13

5-2:13 this one was really hurting

6-2:13

I am most surprised and pleased that I was able to run 2:13 on the last 4.

After the workout I was feeling so pumped I decided to do an easy 4 mile cool-down instead of just the 2 I was planning. Did 2 mile warm-up to begin with.

Side note: Tonight I wore my "lucky" new blue shorts. I have wore these shorts now three times and each time have had great workouts.

Ran late tonight, legs pretty tired from workout yesterday. Planning on running 15 tomorrow with the club.

Ran 15 miles with Clyde and Bill, we went down around the Black Hill, over to River Road, back on the Blvd and Diagonal. Took 1:47 which worked out to be 7:08 mile pace. I felt pretty good the first half, then the legs started feeling pretty heavy especially up the gradual hill on River Road. Once we got on to St. George Blvd I felt a little better, and I tried picking up the pace a little on the Diagonal. Overall, a good workout and feeling ready for Boston in two weeks!

Ran 4 miles tonight from house over to Hurricane Middle School and back. Starting my two week taper this week in preparation for Boston. This afternoon was probably the warmest it has been so far this year, I pushed the pace a little since it was a short workout. First mile-6:50, Second mile-7:14 (14:06) uphill, turned around at the school. Third mile-6:24, Fourth mile 5:55, overall 26:27. Good short workout.

Ran some easy miles with Steve and Bill, we went up over main street, then got on the trail that goes above the Red Cliffs golf course, this time we took a right and ended up on Skyline Drive, which we ran down to then back on Bluff and Diagonal to the Park. Probably around 8 miles, maybe a bit more. Felt pretty good.

Easy 3 miles down 300 West over to Farmer's Market, up to 100 East. Strange pain on the top of my right foot, will do some icing tonight.

Decided to ride bike today, right foot still bothering me just a bit. Rode for about 45 minutes good effort on the bike and got the heart rate up. Probably run around 4 to 5 easy miles tomorrow and then do the Race for Kids 10K on Saturday just to get in one last tempo run before Boston.

Good relaxing run down by Confluence Park up hill into La Verkin from Toquerville up to 100 east then home. Going to do the 10K Run for Kids tomorrow morning over in Coral Canyon.

This morning I did the Run for Kids 10K ran 38:40 and felt pretty good, ended up taking 3rd place overall and second in my age group. Clyde took 2nd and Bill was 4th. Steve was resting his IT band sitll, but did come to coach us along. The race had a pretty good hill from miles 4 to almost 6. I also wonder if their mile markers were off a little, 1-5:21, 2-5:36 (10:57), 3-6:19 (17:16), 4-7:00 (24:17), 5-8:44 (33:01) was uphill but I think it was measured a little long, 6-4:47 (37:48) downhill and short, .2-51.24 (38:40).

Ran over to Hurricane High School and did 4 x 400m 1-73, 2-73, 3-75, 4-75. Decent workout and getting excited for Boston one week from today.

Ran with Bill and Clyde, Steve is still out with the IT band injury and it is a real bummer. I really feel bad for him, but we were talking on the run that maybe this won't be the only time we will ever do Boston. I know for me it has made it a lot more exciting training for this race with the running club as opposed to training for a race on my own. I know after we take a little time off after Boston, we (the running club) will be ready to pick up the training and prepare to run faster times this fall at St. George.

Just an easy mile around the park with the club. Busy night tonight mowed the lawn and packed for Boston. I'll do a few miles in the morning before work or in the afternoon before I head up to Salt Lake. I just want to be well rested.

Easy 2 miles this morning, heading up to Salt Lake after work.

Did an easy run around the hotel area, with a few faster strides during the run. Air felt kind of heavy down here at sea level. We did quite a bit of walking today and my legs are tired tonight, but it was fun seeing a lot of the sites in Boston.

Well, I finished the 110th Boston Marathon (my second marathon ever) and ran a PR, so I am happy about that. However, I still feel like I haven't come close to reaching my full potential. I believe that as I continue to train and get more marathon experience my times can come down. I am really excited for St. George this fall and I really feel like I will be able to run under 3 hours.

About the trip Just like they advise not to do, I spent most of Saturday and Sunday on my feet walking around, but I knew going out there with family we would be busy seeing all the sites. What a fun city and so much history.

Now a little about the race. The biggest problem for me was having to stop two different times to go the bathroom. I am wondering if I was over hydrated, anyway I feel like I really lost valuable time stopping, then got overly excited right after stopping and would spend too much energy trying to make time back up.

1-7:26

2-7:48 (15:14) stopped right away to go the bathroom, bad mistake got boxed behind a few thousand runners.

3-6:12 (21:26) feeling relieved now trying to catch back up with Bill and Clyde

4-6:29 (27:56)

5-6:58 (34:54) I find Bill, which makes the next 5 miles go by much better. We are still wondering where Clyde is? Bill thinks he behind us, I think he is long gone.

6-6:42 (41:37)

7-6:46 (48:23)

8-6:51 (55:15) These miles were feeling really good, looking back I might have been running a little fast.

9-6:58 (1:02:13)

10-7:06 (1:09:10) Clyde comes up behind us, Bill was right.

11-6:50 (1:16:10) I decide to go with Clyde since he is running a little faster pace

12-6:47 (1:22:58)

13-6:48 (1:29:46)

Half Marathon Split 1:30:31- this is rewarding because just back in January when I was getting back into shape and coming off my surgery I ran the Painter's Half in 1:37:49

14-6:48 (1:36:34)

15-7:00 (1:43:35)

16-6:45 (1:50:20) Still running with Clyde and helping each other out.

17-7:52 (1:58:13) Once again I stop to go the bathroom which takes forever

18-6:55 (2:05:08)

19-6:45 (2:11:53)

20-7:17 (2:19:10)

21-7:49 (2:27:00) hills are starting to hurt a little

22- 7:15 (2:34:15)

23- 7:29 (2:41:44)

24- 8:02 (2:49:47) Ouch! I had to pull over at an aid station and walk for a bit and stretch a little. At this point I am feeling pretty wiped out.

25-7:47 (2:57:34) Not feeling the excitement I thought I would be feeling coming into Boston.

.2-1:40

Just focusing on trying to run under 3:07:30 my 2004 St. George PR.

26-7:28 (3:06:45) New PR and DONE! Pretty cool coming into the finish and the whole experience of Boston. Overall, a very good experience, definately learned a lot and it was fun to be out there with the running club and my family.

Now just need to get recovered and ease back into training again. Looking at running the Hurricane Half Marathon on May 6th, I'm pretty excited because it goes through La Verkin and other places I often run around here.

Well, I think I better end my book for the day right here.

Rest and Recovery

Went and played basketball for an hour this morning, something I've been wanting to do for sometime, just haven't done it out of fear of twisting an ankle or getting hurt before Boston. Body is starting to feel recovered. I'll probably try to run a few miles tonight and then some more tomorrow. Ran an easy 5 miles tonight, legs still a little sore ran from house over to Hurricane High School and back.

Easy 5 miles with club over at Chuckwalla, legs feeling better.

Played basketball for an hour, pretty good workout. Ran 5.5 tonight from Snow Canyon Middle School over to trail on Snow Canyon Parkway then down trail came back to school past Albertson's. Pretty warm this afternoon. I got on the scale tonight and weighed in at 149 still dropping the pounds which is good.

Ran with the club tonight, boy it was a hot one outside, we are going to change our meeting time to a little later in the evening to deal with the heat here in St. George. We ran the loop up over Foremaster, came back on the trail by the Virgin River. I had to stop at the Chevron station to get some water. But we still ran a pretty good pace the entire run. Clyde and I ran about 7:20 which felt pretty good, Bill and Steve weren't far behind so it was good to have the whole club out there running.

Did the basketball thing again this morning, played really hard for an hour, found myself sweating just as much if not more than when I'm out running. Plan on doing around 7 to 8 miles tonight, maybe run part of the 1/2 marathon course. Well, I didn't get in 7 or 8 miles tonight, (really busy) only 4.5, ran at a decent pace down by Confluence Park. When I got to 300 West I decided to really push the last mile hard ran 5:42 and felt pretty good, could have probably went a bit faster, but it was getting really dark and I wasn't too sure of my footing.

Good pace run from Brentwood Bowling, through Sky Mountain, across 600 North trail to ball fields, then home. 1-6:51, 2-6:53, 3-7:04, 4-6:28, 5-7-didn't get exact splits on the trail and I had to hike around a large spillway full of water which slowed me down a bit. 8-5:50

Easy morning workout 3 miles. Rode bike 3 miles tonight= 1 mile running. Felt like taking a break from running tonight.

Did a morning hike with the cub scouts, so wasn't able to run with the club. This afternoon I ran from the start of the Hurricane Half Marathon to my house, the distance was right at 11.4 miles. Felt pretty good and overall pace was decent (6:45). I think the half marathon should be a good experience.

1-7:05-easy warm-up

2-6:45 (13:51)- gradual downhill

3-6:43 (20:34)

4-6:56 (27:31)

5-6:51 (34:23)

6-7:16 (41:39) gradual uphill

7-7:27 (49:07) uphill, but not too bad, I was just hurting because I was needing a drink really bad.

8-6:51 (55:58) downhill

9-6:15 (1:02:14) serious downhill coming into La Verkin, at this point I am just cruising along hoping to find a place to stop for water soon.

10.4-7:45 (1:10:00) stopped for a quick drink of water at La Verkin city park.

11-6:53 (1:16:11)

Very busy day and week, felt good to get this workout in after spending the whole morning with the scouts, the whole afternoon shoveling dirt and putting in a garden, nice to run this evening. The hike was about 1.1 which makes my weekly total around 50 miles, which I think is a good start to my summer training and the first full week after Boston.

Played ball for 1.5 hours this morning, really good workout, but now I'm sore and tired at work. I'll probably run 5 or 6 miles tonight, depending on how long it takes me to mow the lawn and finishing planting the garden. I didn't get a run in tonight like I was going to. I really have felt run down all day, pretty tired and sore.

Good workout this afternoon, still trying to cool off, with my busy schedule tonight I had to run right when I got home from work. It was 90 degrees and at different points on the run I was really wondering why I was out there running 9 miles. Anyway I was happy with my effort 63 minutes so right at 7:00 pace, I did the same route from Sky Mountain Airport to my house back in February and ran at 7:13 pace in much cooler weather. I was also pleased tonight when I got on the scale I was at 145 which is 20 pounds lighter than where I was back in October. I would still like to lose a little more weight, when I was running in college I was down around 133 to 135.

Easy 4 miles this morning. Spent most of the afternoon and early evening at the hospital with my wife (8 months pregnant and had a bad kidney stone problem) fortunately it passed and we came home this evening, went out for another easy 4 miles tonight around 8:30 nice evening 75 degrees.

Ran 2 miles around the park before running with the club. With the guys we went out on River Road then down along the river trail, up over St. James, past the golf course where I found 3 golf balls, then back on River Road, decent pace and right around 8 miles.

Easy morning workout, I'll do a few miles tonight and should be ready for the Hurricane Half Marathon tomorrow. I am pretty excited, still a little unsure what kind of time to shoot for. I am feeling in pretty good shape and fairly recovered from Boston, so I might try to push it and see if I can come close to a PR.

Did the Hurricane Half Marathon today. I was really pleased with my race. I took 6th overall and ran 1:20:49 (6:10 pace) which for me was a 3:41 improvement from my all time PR which I ran back in 2004 at the Provo River 1/2. Ran a lot of the race with Clyde which helped me keep pushing along. We started out the first few miles back in 9th and 10th pace, then passed two guys around mile 6, passed another guy around mile 8 and then the last guy around mile 10. I really felt like I was getting stronger as the race went on, so I was happy about that.

1-5:29- first mile was a little short

2-5:37 (11:07)

3-6:18 (17:25)

4-6:30 (23:55)

5-6:19 (30:15)

6-6:26 (36:41)

7-6:41 (43:23)

8-6:18 (49:41)

9-5:07 (54:49)

10-6:14 (1:01:03)

11-5:59 (1:07:03)

12-6:47 (1:13:51)

13-6:58 (1:20:49)

Overall, really happy with my place first in my age group, plus the competition was pretty good. Hobie Call won the race and Jose Martinez was second.

I just need to keep training and working on improving, today was a good day and helped boost my confidence and desire to really train hard this summer and prepare to run a good marathon this fall at St. George.

Easy morning workout, legs a little stiff from Saturday. Did 4 miles tonight alternated between a decent tempo pace for a mile and a recovery pace for a mile, did two sets. After my short workout, went and had Jansen's birthday party over at the Sand Hollow swimming pool. The boys had a lot of fun we swam for about an hour and a half and so we are all pretty tired now.

Real easy morning run, body feeling a little stiff. Ran 6.5 miles tonight pretty relaxed pace, body is still feeling a little sore tonight need to stretch and get a little more rest.

Easy 3 mile workout this morning. Tonight I had a great workout. I had Sunny drive me out to Anderson Junction and I ran home through Toquerville. I have done this route before and it is nice because it has the miles marked pretty good. When I was first getting back into shape I would just run from mile marker 5 to my house which was right at 6.2 miles. The last few times she has dropped me off at mile marker 6 which is right under the freeway. The run from there to my house then is 7.2 miles. Anyway tonight's workout was really encouraging. The thing I enjoy most about running is being able to compete against yourself. I have always been pretty good at keep track of workouts and keeping a running journal, but I have really enjoyed this training blog Sasha has put together, because I seem to reflect more and write more about each workout. Just like tonight it has been encouraging to be able to go back and compare a similiar workout done on January 12th on the same route.

1-14-06,

Start at marker 5

1-6:05,

2-6:37(12:42),

3-6:45(19:29),

4-6:31(26:09),

5-(35:49),

6-6:37 (42:26)

5-10-06

Start at marker 6

6:19

marker 5

1-5:22 gradual downhill

2-6:03 pretty flat

3-6:34 recovery mile

4-5:34 downhill

5-7:10 hill into La Verkin, recovery

.2 jog-2:13

6-5:17 (44:34) slight downhill

I really feel like I am getting stronger and my body can now sustain more intense running for longer periods of time.

Ran right after school, pretty easy body feeling a little sore and tired so I wanted to recover a little today.

easy this morning

Went out pretty late tonight, since it had been so hot during the day, and I was at the father and son's campout this morning. Ran from the house over 600 north through the golf course, down 600 north another mile then back, from there went over to the hotels and back on S.R. 9 through Hurricane and back to La Verkin. Right ankle and left knee were bothering me a little on the run, but I was still glad I got in the longer run tonight, and a pretty good week of training.

easy morning workout

Good workout, ran from house out to Brentwood bowling alley. Pushed the first 2 miles and the last 3 miles at a little faster pace. Body feeling pretty good, still some soreness in my right ankle, left knee and right groin area.

Easy morning workout of 3 miles. Tonight I only did 3.5 miles, for some reason I am feeling really run down and have a lack of energy.

Easy 6 miles, felt nice to run in the rain this afternoon. Body was actually feeling a little better today, but I'm still feeling a little wore out, next week will be nice once school is out.

4 miles this morning. Ran 6.5 miles tonight out to Cholla Creek Subdivision and back home, felt pretty good. Right after school I shoveled rock for an hour and a half and the sweat was just pouring off I figure it was equal to another 1.5 miles of training or working out.

Good workout with Clyde ran from his house down to River Road, then out to Web hill. We did two repeats up the hill to the radio towers. Right before we started the hill repeats, I twisted my right ankle pretty good, this the ankle I had surgery on back in October and so I was a little upset and nervous right after it happened, but fortunately I was able to finish the workout and it isn't feeling too bad tonight, just a little stiff. The last 4 miles of the run, I was really hurting, mainly my legs, just couldn't get into a rhythm, it has been awhile since I have done a longer run, so today was good even though I was hurting at the end.

Didn't run today, decided to give my body another day of rest, legs feeling ok, ankle still a little stiff

Easy 4 miles tonight on the treadmill, been pretty busy the last two days with work and didn't get a run in until late tonight

Good morning workout.

Ran 5 miles easy this morning in Provo. I have been taking it a bit easy this week, and plan to start into more intense summer training next week. Was going to do a 5k race tonight in my home town, but it wasn't organized very well and there were only people walking so I just went and ran 3 miles.

Went 4 miles this morning, didn't run much last week, felt like my body and mind needed a little break. I should be ready now this week to start following a more intense training schedule. Did a 4 mile tempo run tonight, out and back to the Hurricane Middle School and back home, really picked it up the last two miles. 13:45 out, 11:34 back

Easy morning run up to fire hydrant and back. Pretty easy tonight.

Morning workout. Ran 3.5 this afternoon pretty good pace, Jordan rode along on his bike.

Ran with the club tonight, Steve was back from his knee injury and Clyde also ran, Bill still has a few weeks with the stress fracture, but he showed up at the park to visit after our workout. Ran 2.5 miles over to Dixie State College, then down to the Dixie High School track. On the track I did 2 x 1 mile repeats, pretty relaxed. The first one was 6:02 and the second one was 5:48, only rested 60 seconds between first mile and second. After that we jogged back over to the park.

Got in a good workout this morning, ran down by Confluence Park and around La Verkin.

Ran 10 miles relaxed on the treadmill tonight so I could watch the basketball game, plus it was still really hot outside this evening. Body feeling good and legs feeling pretty good. Ready to start my 18 week St. George marathon program on Monday.

Did a morning workout of 4 miles, felt sick to my stomach much of last night and had trouble sleeping didn't feel any better during my run and I have still felt stomach sickness throughout the day. Painted the outside of my sister in-laws house all day then went on a mile long walk with Sunny tonight. She is ready to have this baby, hopefully it will happen within the next week or two.

Good workout tonight, did 2.5 mile warm-up (funny calling it a warm-up when it was still 97 degrees outside at 9:00 pm) over to HHS track then ran 3x1 mile @ 10K race pace or slightly slower 6:07, 6:01, 5:55. Felt pretty relaxed on all three and probably could have gone a little faster. I was a little discouraged because it was pretty dark and I couldn't see my splits very good on each lap. After the workout ran another 2.5 miles home real nice and easy.

Good morning workout 8 miles over to Hurricane and back. Pretty cloudy this morning and trying to rain, nice change from the really hot weather we have been having.

Went out this afternoon and did a hill workout over at Pah Tempe Hot Springs. This is where I did most of my hill repeats in preparation for Boston and I really enjoy the hill and the workout it provides. The last hill workout I did was back on March 30 a couple of weeks before Boston, so I was kind of curious today to see where I am at in terms of being in shape. Since the marathon I have taken my training fairly easy the last month and a half. Anyway started out with a 2.5 mile warm-up, little longer than I usually do. After the warm-up I got into the workout. Repeat #1 was 2:09- which is now an all time PR, I was really surprised I ran that fast on the first one, maybe it was just the fact I was excited to be out doing hill repeats again. Slowed down to 2:14 on the Repeat #2 and started to wonder if I had just wasted all my energy on the first repeat. Between the second repeat and third repeat threw-up a little bit of lunch, I thought this might happen because it had only been a few hours since I had a big lunch. Anyway on to Repeat #3 ran 2:19 and figured I should be done for the day, since I was just slowing down on each repeat. My mind was willing, but I was having trouble getting the rest of my body into gear. However, I did decide to do one more repeat since I had originally planned on doing 4 repeats. Repeat #4-was 2:13 really glad I decided to stick with my plan and do the last one. Felt pretty satisfied after the workout and look forward to doing more hills as the summer goes on. Today the rest was right around 3:30 between each rep. Ran 3 miles for a cool down. Ran 4 miles tonight on the treadmill while watching the NBA Finals game one.

4 miles easy this morning. New route tonight ran over to Hurricane up by the ball fields where they are putting in a new subdivision, then ran down a trail to the Virgin River, I was on the south side of the river and saw a turtle and a rabbit, it was getting dark and rather than run back up the steep trail I had come down, I decided to wade across the river and then run up the trail on the other side of the gorge back up into La Verkin, easy 5 run and got a little cross country running in.

Ran with Steve and a guy named Dennis from Leeds we went from Chuckawalla up over T-bone trail down to the Industrial park and then back up over Skyline Drive to Chuckawalla, judging by our time and pace I would say the run was at least 11 miles.

Ran 6 miles down from the Overlook into La Verkin then back on main street to house, did one grass loop around the church field. I injured some of my ribs on my upper right side Friday playing basketball. I was in some pain on Saturday's run and felt more discomfort again today while running. Hopefully it isn't anything too serious. I plan on going out again tonight for a few more miles. Ran another 4.5 miles easy tonight down in Confluence park along the river and back up into La Verkin came back on 300 West.

Didn't get out this morning like I should have. This afternoon I went over to Hurricane Track and did some tempo miles, things didn't go as I had hoped. After a mile warm-up ran the first mile in 5:40 felt ok after a few minutes of active recovery ran the second mile in 6:00, but was physically drained, did some more active recovery and started the third mile repeat, but had to stop my body was just not responding, I thought it had cooled off a little and the breeze outside would make the workout a little easier to do, but instead it was still really warm and the breeze soon turned to very strong gusts. Upset I did a mile cool down and decided with the afternoon heat and strong winds I was done with the track workout. Plan on getting in some more miles tonight. Ribs still hurting, but feeling a little better than yesterday.

4 miles this morning. This afternoon did a pace run from Virgin to La Verkin. Did .5 mile warm-up, then 7 miles at a faster pace.

1-6:53

2-6:38

3-6:56

4-7:02

5-6:22

6-5:55

7-6:16

.5 cool-down

Went out to run at 2:15 pm, temperature was around 82 and still really windy had to fight a headwind for most of the run.

Did one of Sasha's always on the runs tonight and got another mile in then shot some baskets with Jordan outside the church.

Didn't get a workout in today, my wife Sunny went into labor this morning about 1:00 am, spent most of the day at the hospital. At 4:20 pm we welcomed Jarren Joseph into the world. It was an amazing experience and such a blessing from our Heavenly Father. Thankfully everything went fine with the delivery and both mother and baby are doing great. Sometimes we get so busy with life and our schedules we don't stop and reflect about how precious life is. Today was a wonderful and joyous time for me and my family. I would really like to thank everyone from the blog and especially my new friends from the St. George Running Club. In place of the traditional cigars I will try to pass out gel shots or powerbars next time we are all together.

4 miles easy this morning.

3.5 am run. Ran 4.5 miles this evening up Toquerville Falls road, went pretty slow Jordan came along on his bike and it was kind of difficult for him to ride up some of the parts of the road, too steep!

Did a 5 mile tempo run on State Road 9 from La Verkin into Hurricane and back, felt alright, but not great. 1-6:18, 2-6:27, 3-6:10, 4-6:35, 5-6:31. I was most pleased that I actually got my sorry self out of bed and did a workout. I was still pretty tired this morning, after a hard day of work yesterday. Plan to get in some more easy miles tonight. Ran 3 easy miles tonight at 10:15, ran out past the stake center and up the La Verkin twist to mile marker 13.

Morning workout ran out by Sky Ranch up the dirt road to the first cattle guard. Ran 5 miles tonight over to Pah Tempe, then back by Howards across 100 east to Farmer's then back home on 300 west.

This morning I went over and did Yasso 800s at the Hurricane Track. Did 1.5 mile warm-up then 5x800,

1-2:45 felt pretty good, legs a little heavy from running and work yesterday

2-2:44 a little faster, but legs felt better than the first one.

3-2:46 hurting a little on this one

4-2:46 felt better than number 3, but same time

5-2:45 good effort on the last one, pretty pleased with the workout, especially considering I haven't done this type of workout in about 2 months. 1 mile cool-down. Ran 3 miles easy tonight around La Verkin, ran down past the Overlook Subdivision.

Easy 4 this morning. Went out tonight around 8:30 still pretty warm, but I got in a nice 9.5 mile run. Ran out along 600 North trail to Sky Mountain Golf Course, then back into Hurricane on S.R. 9, once I hit the highway I picked up the pace. Mile marker 8 to 9= 7:25, 9 to 10=7:13, 10 to 11=6:48, 11 to 12=6:30. Felt pretty good throughout the run, ribs still giving me some pain, and some soreness on the tops of my feet. Looking forward to a run with the club tomorrow morning, I think we should have close to our entire group there tomorrow, Bill is back from his injury and Steve has also started training again.

Ran with the club this morning. Clyde and I ran the loop around the Black Hill from Chuckawalla. Started off by going up and over Skyline drive down 1000 East along the Virgin River trail to the Dixie Center then around the hill and back. I felt pretty good considering the longer run I did last night. Clyde picked up the pace the last 4 miles and left me in the dust, but I was still happy to get the run in. My time was 1:50 and Clyde was probably 5 or 6 minutes ahead of me. I'm really happy with my mileage for the week. I haven't ran this many miles since I was single and in college over 7 years ago. Hopefully, my training can continue to improve and I can avoid any major injuries.

Did a good run from Anderson Junction to house.

.5 warmup

1-5:58- good first mile, with a little uphill and then gradual downhill

2-5:42 (11:40) quite a bit of downhill

3-6:13 (17:53) fairly flat through Toquerville

4-6:16 (24:10) rolling hills

5-6:22 (30:34) quite a bit of downhill here, but I was in recovery mode from the first 4 miles, which I had pushed pretty hard, especially considering the temperature outside was still in the high 90s.

6-7:47 (38:22) hill coming up into La Verkin, feeling pretty wiped out at this point.

.2-1:35 (39:58)

7-5:59 (45:57) good last mile down 300 west to the house.

.5 cool down

.5 mile warm-up then 2X10 min @ 10K + 10 sec pace with 5 min in between reps. 1.5 cool down. Ran 4 easy miles tonight

3.5 easy miles this morning. 3.5 miles easy tonight, I'm really wiped out from work today, so I took it easy tonight, plan on doing some hill repeats tomorrow morning and then a run with the club tomorrow night.

Did 5x Pah Tempe hills around 2:00 pm this afternoon (I had about an hour and a half between jobs, so I decided to get the workout in, since I didn't get up this morning and do it)

Did a mile warm-up then

1- 2:20-took it a little slower than the first one I did last time.

2- 2:14-Felt ok, but already feeling the heat, and legs still feeling a little tight

3-2:17- Hardest one

4-2:16-first part of the hill was pretty hard, but the second half went better

5-2:16-thought I was going faster, but I was still pleased with the time and the overall workout, especially considering the heat and the time of day, plus I had put in 6 good hours of physical labor, before the workout. Did a mile cool down. Plan on running with the club later tonight. Ran 5 miles easy tonight with the club.

5 miles easy this morning. Tonight I decided to go out and do a longer run, partly because the weather was overcast and a little cooler tonight, I was going to do 9 miles out by Sand Hollow Res. but ended up going just over 12 miles (12.3) decided to add on an additional 3 miles by running around the lake. Started at Brentwood Bowling and ran out on Flora Tech Road. I saw tons of rabbits and ran past one small rattlesnake laying in the middle of the road, fortunately it didn't scare me as bad as I thought it would. Like Clyde I don't like snakes! Anyway good workout took me 1:33.16 which was 7:35 pace felt real comfortable.

Did 8.5 miles out to Red Mountain Spa from Chuckawalla with Steve and Bill, felt pretty good. Glad I got up and did the run, put me at 60.5 miles for the week. Now, I will taper a little for the Freedom Run 10K on Tuesday in Provo.

Swam for about an hour tonight with the kids at the hotel, didn't get in a run and I haven't been feeling very well.

This morning I woke up feeling pretty sick to my stomach, I knew once I got up I was not going to have that great of race at the Provo Freedom Run 10K. Even though I was feeling pretty sick I still decided just to go run since I had paid for the race, and I was hoping maybe I would start feeling better just getting outside and moving around. Anyway things didn't really get any better. I started the race slower than I wanted to 6:21 for the first mile a little bit of uphill at the beginning, but I still should have got out a little faster. Second mile was pretty much all downhill 5:37, Third mile was 6:11 downhill University Ave stomach really starting to hurt, saw my family at 600 North and thought about just dropping out since I would be close to the car at this point. Well, I didn't drop out and continued to push on 6:35 fourth mile. 6:26 fifth mile and feeling like I was only giving about 75% effort, slowed down quite a bit the last mile 6:39, then ran 1:19 for the .2 Finished with a time of 39:12 and very upset. At the awards they said I took second in my age group, but I figured I was third either way I did get a nice medal, except you had to wait way too long for the awards to be handed out something that upset me even more considering I was feeling very sick at this point. Overall, the race results said I placed 18th, but I thought I counted quite a few more people ahead of me, probably guys that hadn't registered. Anyway, not a real positive race, and it doesn't reflect what kind of shape I am currently in. I really think if I wouldn't have been sick I would have been down in the low 36 min range. Anyway, I will continue training and look forward to the Bryce Canyon Half Marathon in two weeks. Also, I am now wanting to run the Enterprise 10K in a few weeks to see if I can get a decent 10K time.

Still feeling a little sick to the stomach, did an easy 3 miles tonight when we got home, glad I got a run in since it was later in the evening when we got home.

Got in 5.5 in the early afternoon after working this morning. Did 2.5 miles easy warm-up then 2 mile tempo pace, 6:11 and 6:05 mile splits, 1 mile cool-down. Tonight I plan on getting in some more miles with the running club. I have been having a little pain in my right shin area. Ran 8 miles with the club tonight, then went another 1.5 miles over to Bill's work and back to the park.

Nice easy 7 this morning

Did 12.5 miles with the club up by Pine Valley the first few miles were true cross country, going over streams, around trees, and stumbling over rocks, but once we hit dirt road I was more in my comfort zone, nice run and decent pace, we picked it up some once we hit the pavement for the last 3 miles. Tonight I did 5.5 very easy ran down 300 West, then down through Overlook Subdivision, back past Farmer's Market then down to the Confluence trail ran back to the south and up the hill to the house. Quite a few miles today, but the body is feeling pretty good, met my goal of 50 miles for the week, which I'm pleased with considering I didn't start the week off very good being sick.

Easy 3.5 miles this morning. Ran from Brentwood Bowling up to Sky Mountain Golf Course (4 miles uphill) and then back to the bowling alley (3 miles) at a decent pace downhill. I still have a little pain in my shins, especially on my right leg.

Went over and finally ran with the Snow Canyon Cross Country team, I'm going to be helping them out this fall as an assistant, but my work schedule, the extra drive over to St. George, and my busy summer have made it difficult for me to make it over to the 6:00 am practice. This morning I ran with the "A" group and went just over 6.5 miles, did .5 warm-up on the track. Ran down Sunset to the Trail then up to Snow Canyon Parkway and back, did one Castle Rock hill loop with a kid named Colby.

4 miles easy this morning. Really good workout tonight, did 6x800 "Yasso 800s" at Hurricane High Track. Started with a 1.5 mile warm-up, Jordan came along and rode his bike, then we got on the track. It was nice to have Jordan along he walked and jogged some while I did my workout, by the end he had went 2 miles which was really good for him. Anyway my splits were a lot better than just a few weeks ago. 1-2:47 felt easy, 2-2:47 happy that the time was the same, 3-2:46 still feeling good, 4-2:45 picked it up a bit, but still feeling pretty relaxed, 5-2:43 still feeling good, 6-2:39 fastest 800 I've ran in a workout in sometime. After the workout I did another 1.5 mile cool-down, real pleased with the workout and looking forward to the half marathon this weekend.

Ran 3 miles this morning with the team, the kids were doing repeat 800s I did a few, but didn't do the entire workout since I had just done a speed workout last night. Plan on getting some more miles tonight with the running club. Ran with Steve and Bill good run down by the river then back past the Dixie Center. Bill pushed the pace pretty good and Steve really picked it up the last mile, I felt pretty good and glad to get in some more miles tonight.

Ran an easy 4 mile loop down to the golf course and back this morning with the cross country team, did .5 warm-up on the track and .5 mile cool-down afterwards. Tonight I did an easy 2 miles with Clyde up in Tropic in preparation for the half marathon tomorrow, the weather up there was really cool and comfortable at 9:00 pm.

Bryce Canyon Half Marathon, started out with a mile warm-up before the race, then barely made it up to the starting area on time, the shuttle bus we took was a little slow and they started the race not too long after we got off. As always I looked over the competition and knew it would be pretty good. Started out at a pretty good pace and feeling much better than the start of my 10K race in Provo last week.

1 mile- 6:02, not too far behind Clyde

2 mile-6:06 (12:08) feeling pretty good and back in about 14th or 15th place (there's a good pack of about six guys about 10 seconds apart)

3 mile-5:18 (17:27) this is where we hit the steep downhill

4 mile-5:30 (22:57) feeling good passed a few guys here

5 mile-5:41 (28:39) running with Mike Schramm, and Ryan Neumann

6 mile-5:42 (34:22) Of course having the downhill makes a huge difference, but at this point pace wise I am way ahead of any of my more recent 10K times, Mike takes off during this mile as I remember

7 mile-5:55 (40:18) not quite the steep hills anymore, Ryan and I are both surging back and forth

8 mile-6:12 (46:30) lose Ryan on this mile

9 mile-6:18 (52:49) passed a younger runner, which was the same kid I passed at about the same mile marker during the Hurricane Half.

10 mile- 6:11 (59:00) Cheston Slater comes flying by me, looking really strong. At this point I'm not feeling quite as good as before, legs are starting to cramp up and I was feeling sore especially in my calves, which surprised me I thought it would be more my thighs that took the beating from the downhill section.

11 mile-6:16 (1:05.17) still moving along Steve Olsen is quite a ways ahead of me, but looks like he is slowing down, but even as I'm trying to pick up the pace, it doesn't seem like I am gaining any on him.

mile 12- 6:25 (1:11:42) struggling a little here Jose Martinez flys by me, he was on the shuttle bus with Clyde and I, but had to change and started the race about a 1:30 or 2:00 minutes behind everybody else. (I felt bad for Jose, but he has done this a time or two)

mile 13 and the .1 6:43 (1:18.25) picked it up pretty good the last mile and almost caught Steve Olsen at the finish. Overall, I was very pleased finished 11th out of the men and 3rd in my age group. I was more happy with my time rather than the place 1:18:25 was a 2:30 min personal best, and I felt pretty strong through most of the race. Right now I am pretty pleased with how my training is going and I am expecting good things this fall at St. George. Glad my performance was better today than up in Provo on the 4th of July.

3 miles real easy, my legs are still feeling very sore and stiff.

Did 4 Castle Rock Hill Loops this morning with the cross country team. 1-5:16, 2-4:42, 3-4:38, 4-4:36. Did 3 miles easy as warm-up and cool-down. I need to clarify the workout, after reading some comments. The loops were .9 miles long so the times above were not mile repeat times, I just figured in the active rest in between intervals made the distance add up to actually a mile, hence the 4 threshold miles that I recorded.

Ran 4 easy miles this morning. Having some trouble getting going this week, still feeling some soreness from the half marathon. Ran 7 miles tonight over to Hurricane High and did 1.5 miles around the track then back home.

Did .5 mile warm-up then 4x1 mile repeats on the first part of the Snow Canyon Cross Country course.

1-6:00 took the first one a little easy, just to warm-up a bit more, plus I was kind of unsure of the footing and the exact route.

2-5:54 picked up the pace a little

3-5:44 this is positive droped another 10 seconds

4-5:35 good effort on the last one and ran quite a bit faster than the other 3.

Did some active jogging between intervals, and 1.5 miles cool-down at the end of the workout. My legs are still feeling sore, but it did help some getting out and moving.

Ran with the club tonight, was planning on only going about 6 or 7 miles, instead went with Steve, Clyde and Logan 10 miles, ran down River Road then back to the west along the trail up through St. James and did 1 time up Webb hill, which was a killer for me tonight, took it pretty easy on the way back. Legs still pretty tired, but I think I am going to still do the 10K on Saturday, we are going to go up to Pine Valley tomorrow, so it will be nice to relax a little up there at the cabin.

Easy 4 miles this morning.

Ran the Enterprise 10K today. Woke up not feeling too great, but felt a little better as I warmed up for the race. I really didn't know what to expect since my legs have been sore all week from the Bryce Canyon Half Marathon I did last weekend. Before the race started I talked a little with Mike Schramm and he to had been sore for most of the week. Bill and I warmed up a little before the race and visited with some other guys David Holt was there, along with Logan, and Jose. When the gun went off Jose took off, ran the first mile in about 4:39, but would later be passed by Logan, David, and Cheston Slater. Anyway more about my race. I started out pretty fast also

mile 1- 5:03 fast downhill but I felt I was right where I needed to be running with the other guys of similiar ability

mile 2- 5:29 (10:33) another good mile and downhill running with Mike and Ryan

mile 3- 5:40 (16:13) still moving along and feeling better than I thought I would

mile 4- 5:43 (21:56) course starts to flatten out still running with Mike and Ryan, but close enough to see what is happening ahead between Logan, Jose, Cheston, and David

mile 5- 5:53 (27:50) at this point Mike and I pick up the pace a little and move ahead of Ryan. Mike and I kept surging back and forth, which I know helped me out quite a bit.

mile 6 and the .2 6:58-(34:49) I tried to stay with Mike as long as I could, but with about 600 meters to go he had one last good surge and finished ahead of me by probably 15 or 20 seconds.

I took 6th overall and 4th in my age group, missed out on getting a medal, but that was ok, they looked pretty cheap, I was more pleased with my time 34:49 is really fast for me, even if half of the race was a decent downhill. This race and the half marathon last weekend have both been positive experiences and I feel like I am on the right track with my training right now.

Did 12 mile trail run with the running club up at Pine Valley. It was definately a different type of training, worked a lot of different muscle groups. I wasn't sure if I was going to show up this morning, since I'm not much of a trail runner due to my bad ankles, but I was glad I did go and was able to get in some miles. It felt good at the end of the run to sit in a cold mountain stream for a few minutes and ice down the sore legs.

only did 3 miles today, legs feeling pretty sore from the last few days of running.

2 easy miles this morning. Did 4 miles over to Hurricane Middle School and back tonight at 6:00 pm and man it was hot outside, legs still feeling sore. Went out again tonight around 8:30 for another easy 2 miles, then played some basketball with Jordan.

Did 10 little league hill repeats with the cross country team. Overall felt pretty good, I think we will be heading out to Colorado this afternoon for the weekend, so that will be nice to train out there for a few days cooler weather and higher elevation.

Ran in Provo from sister's house up Provo Canyon to Canyon View park and back. Legs felt a little tired going up, but felt better coming back down the Canyon and into Provo

Did a loop from my parent's house into town down 1st street to Ranney then back home on highway 13 and over the county road, run was probably around 12.5 to 13 miles, pretty nice temperature at 9:00 am between 75 and 80 degrees.

Ran from parent's house into town down first street and out to Loudy Simpson Park.

Home tonight from Colorado and did just an easy 4 miles, not really in the mood to run this evening, even though I did get a new pair of shoes on my trip, so that made the run a little more exciting.

Did a mile warm-up on the track this morning, then 6.5 mile run did the Jacob Hamblin loop- to the house then up past the Santa Clara Cemetary then back on Pioneer Parkway through Ivins. Felt good this morning and glad to get in the miles. Just jogged an easy 2 miles tonight.

I did the Subway hike today up in Zion with Gary, Steve & Jennifer and Jennifer's mother. The hike was a lot of fun, but really a workout, we had about 4 different times that we had to use a rope to repell down at different spots, then we had to swim in a few spots because of the deep water. Overall, the hike took about 10 hours and by the time I got home last night I was pretty tired. We probably could have done the hike a lot

faster, but we were just taking our time and enjoying the day.