Little Buddha

Since it is the new year, I thought I should take a moment and record all my races for 2006 and set some new goals for 2007.

First of all in 2006 I ran 2236 miles, which is the most miles I've ran in a year since 1998. I really felt good about my miles and believe I can ran even more in 2007. The goal this year will be 2500 miles.

Race Report

Jan. 14th

Painter's Half Marathon-1:37.42-42nd place St. George, cold weather-First race in about 2 years time and coming off an 8 month period of absolutely no running.

Feb. 11th

Dam to Dam 5 mile Race- 33:06- 4th place, Hurricane- cold

Mar. 18th

Spectrum 10K- 37:42- 8th place overall, rainy and some wind, felt pretty good

Apr. 8th

Coral Canyon Run for Kids 10K-38:40- 3rd place. Tough run

Apr. 17th

Boston Marathon- *3:06:45 New marathon PR- 1758 out of 19688. Good experience, struggled at the end, cool weather.

May 6th

Hurricane Half Marathon- *1:20:49 New half marathon PR- 6th place overall

Jul. 4th

Freedom Run 10k Provo- 39:12, 18th place, not a good race for me, felt very sick before, during and after the race.

Jul. 15th

Bryce Canyon Half Marathon- *1:18:25, new half marathon PR and a really good race for me. 11th place overall

Jul. 22nd

Enterprise 10K- 34:49, 6th overall and the fastest 10K I've run since college.

Aug. 26th

Hobblecreek Half Marathon- *1:16:29, 14th overall in a pretty competitive race. Good race for me, until the end when I took a wrong turn

Sept. 23rd

Santa Clara Swiss Days 5K- 17:29, 5th overall. Good 5K race, I hadn't ran a 5K since 2004 when I ran 19:27, so this was much better.

Oct. 7th

St. George Marathon- *2:46.11, 47th overall, 43rd male finisher. A new marathon PR, by over 20 minutes. Great race for me and nice finish to a good year of training and racing.

Some goals for this year:

1. As mentioned earlier run 2500 miles

2. Run all the local community races in St. George

3. Improve marathon time to under 2:40:00

4. Participate in the Utah Grand Slam

5. Average 50 miles a week.

6. Continue to enjoy running

7. Improve diet

8. Get weight down to 140 lbs

Difficult run today. Started from my house and ran over to the trail that leads up to the La Verkin Overlook, the first two miles where a pretty good climb, combination of running and hiking. Once on top things were better and my pace picked up, coming down the La Verkin twist was good, except we have had a lot of wind in La Verkin lately and it was really windy and cold today. When I got down to Farmer's Market I decided to head north and run along the Confluence trail back to the west. I had to do a few laps around the neighborhood to make the run 10 miles, but it was a good way to start the week.

Burned 1614 calories and averaged 8:21 (the first two miles climbing up the hill really messed up my overall average)

1-10:44

2-11:09

3-7:17

4-7:32

5-6:30

6-6:58

7-7:47

8-7:28

9-9:50 another difficult hill climb

10-8:12

Ran from Snow Canyon Middle School, up to Snow Canyon Parkway, then over to the running store, then back on Sunset to the middle school.

1-7:24

2-7:34

3-7:09

4-7:16

5-7:19

6-6:57

6.5-3:44

1004 Calories burned 7:18 average pace

Just went and got my warts froze again, and man I'm in a lot of pain now, more so than the first time three weeks ago.

Didn't run today. Feet pretty sore, might have to take a few days off. I'll try to ride the exercise bike tomorrow.

Another day of no running, having these plantar warts froze has been really painful, seems worse this time, compared to the first.

One easy mile during lunch period, right foot feels pretty much back to normal, it is just the big planter wart on the left foot that is holding me back. Kind of gross last night I was picking at it and a blister that appears to have formed underneath popped, however it feels a little better now that, has happened. My life also got pretty busy today. I started teaching a driver's education course tonight. I will be teaching it from 3:30-6:30 on Mon and Wed. Tuesday and Thursday nights I will be having basketball games from now until Feb 8, and I will continue to have morning basketball practices from 6:00 to 7:45 on Mon, Wed, Fri, the challenge is going to be getting through the next 4 weeks and trying to find decent time to train. However, if the desire is there I should be able to do it. I'm planning on running with the club on Thursday and we'll see how I feel about Painter's which is on Saturday. Right now I don't feel like I'm in that good of shape, but it still might be nice to just go out and see where I'm at. Last year, I was not in shape at all, but running the half marathon, gave me some added desire to start training and really helped me start off the year. I guess that would be the goal going into the race this year.

Hey I finally got a run in. Got home from my busy day at 8:00 pm and put on the warm weather gear and took off. I applied some extra padding around my plantar wart, but still had a sharp pain for most of the run. For some reason, this time the doctor dug down into my foot quite a bit deeper than a few weeks ago, and this has really take some time to start feeling better. Anyway I ran from my house to Hurricane High School

1- I forgot to reset my watch so my first mile was being recorded with my run from a few days ago.

2-6:34

Decided to run two miles on the track at a decent pace

3-6:17

4-6:10

5-7:18

6-6:56

.35-2:33

Anyway felt pretty good to get out and run again.

Ran with Steve and Bill tonight, we went from the store down past Dixie Downs Elementary then back on Dixie Down Drive, then back to Snow Canyon Parkway.  Not a very fast pace, and only 5 miles, but still nice to get out and run together.
1-9:21- part of this was slowing down for Steve to answer his cell phone, a true business man
2-7:51
3-7:46
4-7:50
5-7:27

Went and played church basketball for an hour tonight, real good workout our team won in overtime 72-65.  I hadn't played in awhile, but sometimes you are just in a zone, and I was in one tonight, I scored over 30 and the big thing I didn't even get hurt.

Just experimenting to see if I'm smart enough, to do a weblink www.stgeorgerunningclub.com

Ran the Painter's Half Marathon. Pretty cold this morning, ran with tights,hat and gloves, plus a sweet new running singlet Steve had for everyone. I really didn't know what to expect going into the race. My training hasn't been that great lately and my feet have still been bothering me. However, I did figure I was in a lot better shape than last year, which proved to be correct. 1:37 something last year and 1:23:27 this year. Also placed 42nd last year compared to 12th this year, so that was better. Even though I ran faster, I still really wasn't that pleased with my race, felt like I was struggling and going more through the motions than actually racing. Things became even more frustrating when my I-pod shut down at mile 3. I was actually looking forward to listening to some tunes during the race. I started out pretty good and felt strong through Bloomington Hills, but struggled heading out toward Bloomington and the loop out there, just coasted it in the last two miles. Dave had a great race and took 2nd and Steve also had a really good race he placed 8th and was about 2 minutes ahead of me, I was happy for him. I'm not sure about Bill's time or place, but he wasn't that far behind me. It was also good to see some other local guys that have come into the running store or that have came and ran with us in the past have good races. Overall, I was pleased with the race, even though I don't feel like I raced to my potenial it was good to establish a benchmark and see where my fitness level is right now, I definately have some work to do this year, but I think it is going to be a fun year of training and racing. Here are my splits, I used the Garmin 205 and really enjoyed its company, however the splits I have make the race being short. I think the guy starting the race was a little off on where the starting line was, plus I feel a few of the mile marks might have been out of place.

1-6:06

2-6:19

3-6:11

4-6:10

5-6:35

6-5:59

7-6:22

8-6:45

9-6:37

10-6:29

11-6:43

12-6:45

12.95-6:49

Overall

1:23:28- average=6:27 calories burned 1894

Didn't get a run in today, feeling sick and and tired.

1 mile this morning at basketball practice, made the girls do some running and I joined in. Did another 1 mile at lunch.  Tonight I did 5 miles on the treadmill.  Did 4x5 min intervals @6:40 pace starting with the incline at 1.5, then raising it to 2, 3, and 4, did 3 min recovery between intervals. 

Didn't get a run in today, in fact I didn't get home from work/school/coaching until 10:00 pm.  But I'm planning on running 6 or 7 on Friday and between 10 to 12 on Saturday.

  3 miles this afternoon at practice

Didn't make it to run with the club this morning, woke up not feeling too good, so I went back to bed, sorry guys! I have been fighting some sickness for much of the week along with being very tired. I did force myself out the door this afternoon and ran 11 miles, but didn't really feel all that great. Ran out along 600 North trail, to Sky Mountain Golf Course then came back along the highway and into Hurricane, then back behind Lins. Only averaged 7:44 pace, so kind of slow, parts of the trail are steep and rocky. Hope to be feeling better next week.

I didn't get a run in today.  Feeling pretty run down.  I don't think I'm going to be doing the 10 mile race this Saturday, I have another committment, but I am planning on the Dam to Dam in a few weeks.

Easy 7 miles from Middle School up to the running store, then came back on Sunset back to the High School, then back to Middle School

This afternoon I did a few hill loops up Castle Rock hill. The loop is between .8 and .9 miles long and has a really steep incline the first 70 seconds or so, when really pushing the hill. Anyway after a mile warm-up I did 3 loops.

1- 4:43 felt pretty good, the hill was hard

2-4:42 felt better than the first

3- 4:43 I struggled on the hill again, but made up some ground on the other part of the loop.

Between each loop I did some easy recovery jogging.

After the workout I did 1 mile cool down.

I was going to do some more miles tonight, but got home late. Still I'm glad I got the workout in this afternoon, I did it during my planning period before leaving to teach driver's education. I was busy tonight with my son Jordan he had his big crossover from Cub Scouts to Boy Scouts he also got his Arrow of Light which was cool.

Ran 2.5 miles this morning with the basketball team. Actually got the girls out on the road at 6:00 am in the dark and did a few miles. I had a great workout this evening!  To start things Steve got in the Asics Gel-Ohana Racers that everyone in the club is going to be racing in.  So I decided I would take them for a spin and do some 800m repeats.  I did 2.5 miles warmup over to Hurricane High School from my house. I felt fast the minute I put the shoes on first mile over was in 7:05 with some uphill out of La Verkin, second mile was 6:58, then another half mile easy. I decided to run 6 x 800m to see where I was at the goal was to be around at least 2:45, and then take 3:00 minute recovery between each 800.

1- 2:42 felt good, Cross Creek Private School had a few kids working out on the track, so I had to keep dodging people in the first lane and kids hanging out at the finish line. (Jammin' to AC/DC on the ipod)

2- 2:43- a bit slower, focusing more on working my Garmin than on running.

3-2:41- Just put the watch back to something simple I could understand.

4-2:40- Feeling good

5-2:36- Decided to push a little harder to see how it felt.

6-2:35- Didn't think it would happpen, but I brought it on the last one. Must have been listening to a particular song that really got me pumped up.

After the workout I went in to the high school and watched the freshman boys basketball game for about an hour.  After the game I still had to run home, by now the sun had gone done and it was a little colder so I picked up the pace so I could get home faster. First mile 7:34 slight uphill, second mile 6:37 some downhill.

Overall, very pleased with the 800s and where I'm at with those this early in the season.  The goal now will be to try to run an entire workout in the 2:35-2:40 range.

Ran with Steve, Clyde, and Dave up through the desert reserve then back down Snow Canyon Parkway.  I was pretty much lagging behind the group the entire run.  I struggle especially with trail runs, but I figured maybe I would speed up when we hit the pavement, however by then I was already wiped out, the group took off which I really didn't have a problem with.  I ran pretty hard yesterday, and my body was telling me not hard and fast again today.  Steve slowed down a bit and helped drag my sorry self back to the store.  All in all ok run with decent effort, however I still have a long ways to go, just need to start building more of a base and increase my endurance

Pretty busy day, but I did get in 5 miles tonight around 7:30 pm. I knew I had to run tonight, since I am going in to get my plantar warts froze again tomorrow and it may be a few days with no running after they do that. I can see progress with the feet, it is just kind of painful having this little procedure done every 3 weeks. Anyway the run tonight, easy first mile-7:36, second mile- 7:20, pushed it hard on the third mile- 5:51, easy recovery mile 8:38, finished with one more hard mile 5:57. The weather is starting to warm up and I'm getting excited for the next few months. I really enjoy the Spring time in St. George, the Fall is also pretty nice, along with most days in the Winter and alright most days in the Summer are also nice, a little hot, but nice. Yes I enjoy living in Southern Utah. (ran in the Asics DS Trainers)

I found Bill's post to be rather funny Mr. Yasso 800 and Miss Buffet.  So here is my story I had Mr. Plantar Wart meet Mr. Freeze this afternoon.  Well, Mr. Freeze really showed his stuff and Mr. Plantar Wart or should I say misters' since I have quite a few are now hurting pretty bad, no running today, but hopefully I won't be down as long this time around compared to last time.

Another day with no running, but the feet are feeling better and I think this time I will be back to running a lot faster than 3 weeks ago, also the treatments seem to be working and I might not go back if I can continue to use some of the products the doctor has given me.  Also got registered for the Dam to Dam 9K.  Last year it was a pretty good run, a little cold and windy, maybe this year the weather will be a little nicer, it was been real nice weather lately to train in.

Another day of no running, but I'm planning on doing around 10 on Friday and around 10 to 12 Saturday morning.

This morning started off freezing cold. I wasn't prepared with the right clothing and paid for it dearly. I hadn't ran since Monday, so I was only planning on going about 10 anyway, I ran five with Steve, Dave and Bill out toward Sunriver, then at mile 5 I decided to turn back, they continued on and ran 13. My feet felt pretty good, it was more my legs and other extremities that were suffering from the cold. However, I did manage to make it back to the car and the overall pace for the run was 8:13, really not that great, but still glad I got a run in. If things go good, I am going to try to run a few more miles this afternoon. (Nimbus)

Ran the Jacob Hamblin loop this afternoon, beautiful weather.  I ran 6 miles and the average pace was 7:00. This is the last week of basketball and only two more classes of driver's education, hopefully I can get after it with my training and start getting into shape.

Ran 2 easy miles this morning at our last basketball practice for the season. Plan on getting in a few more miles this afternoon, probably during my planning period, or after driver's education tonight.  Decided to do a few more miles tonight on the treadmill.  The Duke vs. North Carolina game was on, so that made running on the treadmill more bearable.  I did the following workout, not too hard but still felt good. Started the treadmill at a 2% grade then did a mile warm-up at 8:34, the did 4x800 each 800 being at 6:00 pace (that's the top speed on my treadmill) between the 800's I did an 800 recovery at 8:34 pace.  Tomorrow is my final basketball game to coach.  Hope to run a few miles in the morning, should have more time on Friday, then the race on Saturday.  I'm excited to see where I'm at compared to last year at the Dam to Dam.  Last year I ran 33:06 and took 4th.  I think I can run faster this year, but I also think the competition will be a lot better this year, just having the regular guys from the club there will make things more competitive.

4 easy miles this morning. Ran 4 more miles tonight, getting ready for the Dam to Dam race tomorrow, not quite sure what kind of shape I'm in. My training has been kind of hit and miss lately, but things should be a lot better in the coming weeks. Tonight I ran over to Hurricane Middle School and back- overall 6:57 pace (Nimbus)

Ran the Dam to Dam race this morning out at Sand Hollow. Great morning for a race, beautiful weather with pretty warm temperatures. This year's race had about 300 people which was quite a few more than last year (100 or so). I wasn't real sure what to expect from this race, I was just focusing on running faster than last year (33:06) which I thought wouldn't be that hard considering the weather was much better and I'm in a little better shape.

I did a mile warm-up with the guys from the club (Dave Holt, Steve Hooper, Bill Campbell, and Steve Olsen, who has come a few times.) I knew just having all those guys there would mean it would be pretty competitive, plus I saw Glen Tucker who lives in Cedar, and is a very good runner, along with Jose Martinez another guy from St. George who was there and on time this year.

Anyway the race started out pretty fast with Glen and Dave taking off, Steve Olsen wasn't far behind. Steve Hooper was in 4th and I was in 5th. I didn't want to get too excited at the start, so I just tried to get out quick and get into a rhythm, but not worry too much about the guys ahead or behind me.

First mile- 5:35 pretty fast first mile for me, but feeling pretty good. Glen and Dave are already long gone, Olsen is in third, and Hoop and me are pretty much together.

Second mile- 5:57 another good mile, but my stomach starts hurting, didn't have much for breakfast and dinner wasn't all that filling last night. Steve Hooper and I are still running close to each other with really nobody pushing us from behind.

Third mile- 6:02 during the third mile I passed Steve Hooper which I thought might have been too early, any rate he had been pulling me along the first two miles, so I figured it would be my turn to take the lead. Steve went with me for awhile then slowed a little but still hung pretty close to finish 5th overall and not far behind me. I thought for sure he was going to run me down once we got on the dam, I was sweating bullets. I just had to get Steve back, he smoked me in the Painters Half a few weeks ago.

Fourth mile-6:04 another good mile, this course is run on gravel and sand so it was kind of hard to feel like you were in any consisent rhythm, with the footing being pretty loose. I was glad I had the garmin on, each time my pace was going over 6:00 I would try to pick it up some.

Fifth mile-5:59 Good finish, but ready to be done.

129 Ft to finish= 6.9 seconds.

Overall, very pleased with my race 29:44 (5:55 average mile) compared to 33:06 last year. The race team and St. George Running Club cleaned house. Dave-2nd, Steve Olsen- 3rd, Dustin Ence-4th, Steve Hooper 5th, and Bill Campbell-10th. Way to go guys!

After the awards Me, Bill, and Jose went and ran the course again to get in some more miles. Actually left from the parking lot and ran over the north dam, which added a mile, then the 5 mile course again, felt much better the second time running at an 8:00 mile pace.

3.5 miles this morning. Ran 7 miles tonight, from house over to Ace in Hurricane, I had to buy a few items for Jordan's science project so figured I would just get my run in at the same time. Overall average was 7:06. Legs felt a little sore from race on Saturday but not too bad.  Good start to the week for me.
 

6.5 miles this morning @ 11:00 am.  We have Parent/Teacher Conferences this afternoon and evening so kids got out at 10:40, so I did a quick 6.5 miles up to the running store and back to the middle school.  Pace felt pretty good and it was nice wearing the (DS Trainers) today compared to the Nimbus the last few runs, much lighter and felt more speedy

1-6:39
2-6:46
3-6:47
4-6:53- had Snow Canyon Parkway Hill to deal with
5-6:39
6-6:29
.5-3:48

Overall felt good average pace was 6:46
 

4 miles this morning. Rough run tonight, it was pretty windy with cooler temperatures. I was going to do a speed workout on the track, but decided to wait until Friday. I left from Snow Canyon Middle School and ran down through Sunbrook Golf Course, then over to Valley View Drive, this is where the run became harder, uphill and into the wind. I wasn't to concerned with the pace, I was feeling a little sore today, so I just figured I would focus on getting the miles in. After 5.5 miles I stopped in at the Running Store and visited with Steve for awhile, then decided I need to get going and finish up the run, by the time I got back to the school it measured as a 9 mile run with a 7:39 average, not to fast, but comfortable and I guess ok considering how I was feeling and the wind. Looking forward to the club run tomorrow, that will probably be my only workout, going to go use the stick tonight for awhile and massage the legs. (DS Trainer)

6 miles from the Running Store with Steve, Clyde and Toby up over the trail above Red Cliffs golf course.  I felt ok on the trail actually run a little faster than I normally do on the trails, but the pace was still pretty slow 8:27 overall.  Anyway good recovery day and planning on doing some speed tomorrow on the track.  

Basketball-4 easy miles this morning. Went out this afternoon and battled the wind here in La Verkin/Hurricane. One thing I really dislike about living out here is dealing with the wind everyday. Anyway did a 2.5 mile warm-up over to Hurricane High School track, the warm-up felt good and I figured I would have a decent speed workout, even though I was feeling kind of sore from the increase of miles this week. I was planning on doing two sets of 400, 800, 1600, instead the workout changed after the first 400 and 800. I just wasn't feeling to go and was not enjoying fighting the wind. So I changed things up and did the following

400-1:14 felt pretty good

800-2:38-easy

1200-4:15-not feeling to good, hip starting to hurt

800-2:43-backed off some of this repeat

400-1:15- decided to make one last push

Between each repeat I jogged a lap

Did 4 miles very easy back to my house, still planning on running some more miles tomorrow with the club which should finish a good week, but I'm feeling pretty sore right now.

Ran this morning from the Dixie Center with Dave, Clyde, Toby, and Brent.  I really didn't feel like coming this morning, but now that is it over, I'm glad I did.  We ran over to River Road then out south into the desert then back through Hidden Valley.  About mile 6 I had to stop and use the bathroom which took awhile, but felt much better afterwards. I was able to catch back up with Brent, but Dave and Clyde were long gone, and Toby had turned back a little earlier.  Total distance was 11.5 with an average of 7:19.  Pretty happy with my week of training, but ready to relax the rest of today and tomorrow.

6 miles in cold rain and wind. I ran down by the Virgin River on the Confluence trail, then up through the desert east of La Verkin, did some climbing over rocks and came out half way up the La Verkin Twist, cool little trail, but I wouldn't go climbing over there during the summer, looks just like the kind of place tons of rattlesnakes would hang out.  The pace was pretty slow today.

Really enjoyable run went up Castle Rock then out in the desert on Paradise trail came back on chuckwalla trail, stopped in at the store for some water then back to the middle school. 9 miles 7:30 pace, not bad considering some of the ups and downs on the trail. (DS Trainer)

Did 4xPah Tempe Hill repeats

1-2:09-felt good

2-2:10-not bad

3-2:08-tied all time PR

4-2:14-pretty tired

Decided to stop after 4, feeling a little tired.

Easy two mile jog home.  Decent workout, but probably could have done one or two more repeats, but decided not to push it. 

Ran 5.5 miles up through the desert reserve with the running club, did another 2.5 on my own. Feeling a little tired today. (DS Trainer)

4 miles this morning.

Didn't run today, long night camping with the scouts and didn't feel like doing much when I got home, I know that is not the right attitude, but I will hit it hard next week.  Last week's 60 miles took a little more out of me than I was planning on, but that is the kind of mileage I need to start hitting now that it is spring time.

3 easy miles this morning. Good run tonight, went from the house out to Hurricane Intermediate School and back 8 miles and the average was 6:54 pace. I'm interested in the school, they have a 7th grade Social Studies position, that I might apply for. It would be a lot closer to my house, and would be a change from 9th grade. I taught 7th and 8th grade when I lived in Colorado. (Nimbus)

Easy run tonight, didn't feel like going for too long.

5 miles on the treadmill, blah!(DS Trainer)

Good run this afternoon with Steve, Paul, and Luke from Colorado! We ran from the store up through the Desert Reserve then came down and out onto Snow Canyon Parkway. The run was 8.5 miles from the store, then I added another 1.5 to make it 10 for the day. Overall, felt pretty nice and relaxed. I thinking of doing a tempo run tomorrow afternoon. (Nimbus)

4 easy miles this morning. I had a really good workout tonight. I decided to do my Toquerville 10K Tempo route. As I have gone back and looked at previous times, my previous fastest time was 38:15 on May 10th last year. Here is the comparision between the splits then and today.

5-10-07     3-2-07

1-5:22     5:14

2-6:03     5:38

3-6:34     5:48

4-5:34     5:33

5-7:10     6:42

6-5:17     6:02

.2-2:13     1:07

38:15     36:04

I was pretty happy with my times today, quite a bit faster, overall average was 5:49

I did 1 mile warm-up and .8 cool down to make it a total of 8 miles for the run. (DS Trainer)

Nice easy run up along 600 North trail, then back down into Hurricane and home, pretty warm this afternoon.  I've taken a few days off, pretty hard run last Friday then worked really hard Saturday I was pretty sore Sunday and yesterday, but had the desire to run again today.

4 easy miles this morning, I about ran Clyde off the road on my way to work this morning, good thing he is so fast.

Easy 4.5 miles this afternoon, then the annual student vs. teacher's basketball game to kick off spring break.  I'm sad to say we lost this year, this was a good group of 9th grade ball players and I wasn't on my A game today.  Anyway it was a good workout and worth another 3.5 miles.

4 miles this morning

Aloha and good morning, did my first run here in Maui, easy 6 miles along the shore.  Nice easy run, legs and body feeling pretty tired from the flight and having not ran the last few days.  It was kind of hard to get into a pace this morning, the weather was really humid and raining. (DS Trainer)

Didn't run today, went on a snorkeling trip for most of the day, swimming much of the day= 2 miles running.

Good run this morning, still rainy weather and strong winds.  Ran from resort in Kaanapali up to Kahana and then got lost on a road and ended up further up the road in Napili, finally got back to the main road then headed back to the resort.  Average pace was only 7:30, but glad to get in a longer run.

10 miles tonight from Brentwood Bowling, back to La Verkin and around. 7:29 average.  Feeling some jet lag and tired from driving to Green River and back today to pick up the boys.

3.5 easy miles this morning. Tonight ran up the La Verkin Twist out 3 miles and back 3 miles overall average was 7:26. I felt pretty good going up the hill and then picked up the pace of course on the downhill. I started teaching another driver's education course this afternoon, so I will be kind of busy the next two weeks, but at least the weather is getting nice so I should be able to squeeze in my runs. I'm looking forward to the Spectrum 10K on Saturday, I don't really know what kind of shape I'm in, but should be faster than last year hopefully (Nimbus)

5 miles pretty easy, busy day

Decided to do a speed workout tonight, and boy was I hurting.  I think there are 3 main reasons why I didn't feel that great.

1. I haven't been very consistent with my training lately and I haven't done much speed the last 2-3 weeks

2.  My diet hasn't been very good, gained about 5 pounds on vacation, so I need to work that back off, I can tell a difference when I'm carrying the extra weight

3.  I haven't been getting enough rest and my body has been feeling the effects of fatigue

Anyway, recognize the problems and they are all areas I can improve in.

 Well, I begin by running from my house over to Hurricane High School 2.5 mile easy warm-up 7:40 pace

Decided to do a ladder workout, goal was to run everything near 5:00 mile pace

200- 32 faster than I wanted to run

400- 73 faster than I was planning- 2:00 minutes recovery

600-1:55 slower than pace and feeling tired already 2:30 recovery

800- 2:36 slower than planned- 3:00 recovery

1200- 4:04 hurting and the wind is starting to pick up- 6:00  recovery

800- 2:40- just going through the motions

600- 2:01- just want to finish this workout and go home

400- 75 felt pretty good

200- 36- finally done, get me out of here

Cool-down 2.5 miles felt like I was limping my way home 8:20 average pace

Hopefully, I can recover somewhat from this workout, by race time on Saturday

8 miles tonight with the running club, felt good to get out with the guys I've missed the last few times.  We ran out on Snow Canyon Parkway, then up to the trail behind Snow Canyon High and then back to the running store on Sunset. 7:32 average.  I felt a little sore from my workout yesterday, but good to get out and try to work some of the soreness out of the legs. (DS Trainer) 

Today was the Spectrum 10K, I really didn't know what to expect going into the race. In fact I was pretty worried considering I haven't been running many miles lately. Also, my pre-race meal Friday wasn't very good, added to the fact I ate a bucket of popcorn and pop the night before at the show, I was sure I was doomed and should expect a poor performance. However, I overcame the negative thoughts and had a pretty good race. I finished 3rd overall and 2nd in my age division. I knew the competition would be decent, all of the guys from the club were there, except for Dave, also I noticed some other talented runners from the area when I got there, Ryan from Cedar City and Cheston (was nice to get to talk to him). The weather this year was great compared to last year, also they changed the course slightly from last year, but I don't know if it really made the race much faster. Last year I ran 37:42 and took 8th, today I ran 35:55.

1 mile- 4:58, pretty fast first mile, quite a bit downhill and a little worried I was going out to fast, I was even trying to hold back a little. Clyde, Steve Olsen, and Steve Hooper were all about 12 to 15 second ahead of me and I was in 5th. John Wright from Lehi was in 4th.

2 mile- 5:50 (10:49) Ryan caught up to me around 1.5, and ran with me for about .5 then I threw in a little surge, and dropped him and caught John.

3 mile- 6:00 (16:49) If I remember this part had a slight uphill, then a cone you had to ran around up West trail then back to the original course from last year. At this point Clyde was in first, Steve Olsen was in second, and Steve Hooper had about 20 second on me.

4 mile- 5:51 (22:41) For me this was the mile that felt the best, I just focused on pushing the pace the best I could

5 mile- 5:48 (28:29) This mile felt pretty good, as we turned onto Center Street in Ivins I glanced back to see Cheston hot on my trail, so I continued to push the pace.

6 mile- 6:05 (34:35) I was able to close the gap and caught up to Steve Hooper right around the 6 mile marker.

.2 1:20 Steve and I pushed each other to the finish line, and pretty much finished together.

Overall, a good race for everyone from the club. Also decent prize money provided by the St. George Running Center (thanks Steve and Kendra)

Clyde and I did a 2 mile cool-down, right after the race, waiting for the awards ceremony

I was a little sore today, but mainly tired and wore out so I took another day off.

Once again no running today, saw Bill at the rec center, when I was there with the youth. I shot baskets for awhile and played a game of wallyball, but nothing too physical so can't count anything toward miles ran

5 easy miles this morning

Ran with Bill, Steve, and Luke from the store down to Sunbrook Golf Course and then back up past the elementary school and over to Sunset. Pretty windy, pace not too fast, but decent considering the wind. Nice section on dirt, next to the river. (Nimbus)

5 easy miles this morning, a little sore. Decided to push myself a little this afternoon, by doing a 10 mile run. It wasn't too bad average 7:08. I did a route from Hurricane Intermediate School (where I will be teaching next year) out to 3000 south then out another 2.5 miles, 1 mile was on a dirt road that looks like a good place to go explore a little further some time. During the run I felt pretty good until the middle or mile 7, started to feel a little tired, but made it back to the car, in fact ran the last mile in 6:43. I really need to do more runs like this if I'm going to do the Ogden Marathon in 7 weeks. I'm pretty sore tonight, don't know how things will go tomorrow with the club. (DS Trainer 168 miles)

Slow easy run, no energy today

3 easy miles on the treadmill during the NCAA championship BBALL game, then 2.5 easy on the road after it was over. I didn't have much time tonight, but glad I got a few miles in. (Nimbus 123.5 miles)

6 miles from Sky Mountain Airport, then Sunny picked me up.  The plan was just for her to bring me some water since it was pretty hot this afternoon, but instead I got in and came home.  Did two more easy miles tonight. (DS Trainers 176)

Easy 4 this morning.  Tonight, I headed up the La Verkin Twist, then turned off on the trail that goes past the green water tank, once on top of the lookout, I took a new trail to the south for a ways.  The climb up the hill wasn't too bad, legs a little sore and it has been taking me a while to feel like I'm in any kind of rhythm, usually after about two miles I start to feel a little better, but the first few miles of my runs lately have been a struggle.  After I turned around and was coming down the twist on the road, I still was going at a pretty easy pace. Overall pace for the 9 miles was 7:40, the first 4.5 there was quite a bit of uphill. I finished the run about dark and I was glad I had waited a little later to go out, still fairly warm. (Nimbus 132.5)

Pretty busy day. When I got home I tilled the garden area, I wanted to go for a run right after that because I knew I had a meeting at 7:30, however it didn't work for me to run after that, I wasn't able to get out until 9:00 pm when I got home from my meeting. Ran from house over to Hurricane and out 4 miles, then turned around and headed back home. 7:16 average (DS Trainer 184)

4 miles this morning

Did the Beat the Banker 4.01K race. It was something different, I viewed it more as a tempo workout. First mile was 5:42, second mile was 5:58, to the finish was 2:05. Didn't really feel that great. Glen Tucker was first, and Ken Carlson was second. Before the race I ran 3 miles from my house over to the start, then after the race Bill and I ran 7 miles we went from the finish line over to the 600 North trail, then back to La Verkin and around past Cheveron to the house.

Nice run this evening, 7 miles from the house over to Hurricane then out to 400 South, all the way out to the west, then back on the highway, to Wendy's, (and yes Sunny picked me up at Wendy's and I had a kids meal with a hamburger and a frosty). (Nimbus 139.5) I gained a few pounds over the weekend, but was 149 this morning, so we'll see what the week brings.

7 miles over to Hurricane, went up and explored a little of the Canal Trail, went through the cave, but wasn't that impressed, so came back down and did a few more miles around town, pretty windy tonight. (Nike Zoom Miler)

Decent run tonight, didn't have much time, but got in 8 miles. I ran up over 600 North Trail to Sky Mountain Golf Course and back.

1- 7:00, 2-7:32, 3-7:09, 4- 8:06 (had to climb over some rocks and up a small hill) 5- 9:04 (some more hill climbing and legs tired had to walk briefly) 6-7:33, 7-6:22, 8-6:35

I tried to pick it up the last two miles and made the overall average 7:25 pace, not great but ok for where I'm at right now. (Nimbus 140.5)

Tonight was basically three different workouts. First I did a 3 mile tempo run from the running store down the marathon finish to Warthen Park, had to run around the park a little to make it exactly 3 miles, but I was pretty pleased with the pace.

1- 6:25- crossing busy streets, always slows me down a little

2- 6:01-felt good

3- 5:59- still feeling strong

Once at the park I stopped briefly to use the bathroom and get a drink.

Then the second workout, the run back to the running store which had some gradual uphill, but not too bad, just kept the pace easy here.

4- 7:28

5- 7:36

6- 7:30

7- 7:37 ran up to the Elks Club, then back to the store

The last workout was running 5 miles with the club. Steve, Bill, Luke, and Paul. Dave and Clyde are off to Boston, which I think they are going to do quite well at this year. I wish I was going, but I need to save some money. Maybe next year I'll go again, definately want to do it again sometime.

Anyway with the club I only did 5 miles on the trail above Red Cliffs Golf Course. I was feeling kind of tired on the trail run, not so much tired, but really hungry, all I could think about was getting something to eat. The pace for the 5 miles was really slow, we had to climb over quite a few rocks, and at one point lost the trail completely. Legs and hip flexors a little sore, and my right ankle has really been bothering me lately, ever since I broke it a few years ago it has never been quite the same, it is still pretty weak. (DS Trainer 196)

3.5 easy miles this morning, tired and sore blah! Easy 5 miles tonight from house over to Hurricane High School and then back home. Interested to see how I run the Race For Kids 10K tomorrow, it is a challenging course, some good downhill in the beginning, but a tough couple of miles uphill to the finish. (Nike Zoom Miler)

Ran the Run 4 Kids 10K this morning over at Coral Canyon. Race was ok, I took 3rd and ran 37:34 (6:02 pace). Last year I ran 38:40 on the same course, so it was nice to see the 1:06 improvement. Steve Olsen won the race, and Steve Hooper was second (he ran a good race, and we worked together the first three miles), Bill was 4th.

1-5:50- felt pretty easy holding back a little, looking back now I probably should have pushed the beginning a little harder, since the end is so hilly and slow

2-5:38- still feeling fine

3-5:57- just hanging with Steve Hooper.

4- 6:10 Steve has picked up the pace a little and I didn't go with him, probably should have tried a little harder, but feel more like I'm just going through the motions and not really racing.

5- 6:45 Here comes the tough hill section, actually was a lot easier this year compared to last year. I just felt stronger and managed to make it up the hill in decent shape. Still don't feel like I'm racing though. At this point Steve has put about 30 seconds on me and I'm feeling no buring desire to try to catch him at this point.

6- 6:21 Finally make it to the end of the hill, once I hit the stop light and turn toward the downhill to finish I felt great, really picked it up the last half mile.

.16- 48 Happy to finish and really feeling pretty good. Like I said I felt good about the improvement from last year and was also happy for the other guys. Steve Hooper didn't get to ran last year because of IT band problems, so it has been nice to have him back, and Bill also improved his time by over a minute. The fast guys from the club are both out in Boston good luck Dave and Clyde.

(Ohana Racer)

Inspired by my fellow St. George Running Club members that battled the Boston Marathon today, I went ahead a registered for the Ogden Marathon. I'm not sure what kind of shape I'm in, but I think I will be able to handle the marathon and run a respectable time, as long as my training continues to improve. I went out tonight and ran from the house to Hurricane Intermediate School out on 180 West, then came back on a different street. Overall time was 53:49 for 8 miles so it worked out to 6:43 average pace. I felt good and kept throwing in little surges when I felt like I was slowing down. (Nimbus 148.5)

Another good day of running, this afternoon I had my wife drive me up to the start of the Hurricane Half Marathon. My goal was to get in 10 to 11 solid miles. I began at 4:30 so it was still rather warm and really windy this afternoon. I had to fight a headwind almost the entire run. Anyway, I started out feeling pretty good and figured if I could keep the miles between 7:00 and 7:30 pace that would be fine. Mile 1- 6:58 felt easy, a little pain in my ankle, 2-6:44 relaxed, 3-6:48 another good mile, 4-7:05 slight uphill, 5-7:11 more gradual uphill and fighting the wind, 6-7:27 overall the 7 minute guy has caught back up to me and is ready to race, 7-7:36 another hard mile uphill and getting a little tired, I'm looking forward to a quick and much needed water stop on this mile, 8-6:42 beginning of the downhill time to put some distance on the 7 minute guy, 9-5:57 I opened it up some on this mile which is a steep downhill, 10-6:20 turn onto La Verkin's Main Street and decide to continue pushing the pace a little, 11-6:36 finish with a decent mile. Overall time 1:15:31 average 6:52. Once I got into my neighborhood I slowed things down and did an easy mile cool down to make it 12 for the afternoon. This was a good run, I didn't feel wiped out, infact I felt pretty good during the run and afterwards. I just need to do more runs around this distance and pace.(DS Trainer 208)

An easy 3 miles this morning.  Another 3 easy miles this evening not feeling too good.

3 easy miles, busy night had family in town.

Another busy day 4 easy miles this morning.

Got home from camping with the scouts, and then went to Vegas to meet up with my parents and  sister.  I didn't get a run in today and haven't really been feeling that good the last few days.  Hopefully things will pick back up next week.  I'm going to try to make it over to the track Tuesday morning for some speed.

An alright run tonight, the hardest step was the one out the door. It is always hard for me to get going after taking a few days off. I guess I could easily solve that by not taking so many days off. Anyway I ran from the house up through Toquerville to about mile post 5, then turned around and came back. Overall average was 7:25 for 12 miles. The pace was a little slower, but the run did have some good uphill and downhill running. (Nimbus 160)

Not a lot of time tonight 6 miles on the treadmill. (Nike 30/40)

I just signed up for the Striders 30K race this Saturday in Ogden. I'm not sure how much racing I will be doing, but just being in a race with other people should help the miles go by faster for me. I figured I would just do this race, since I'm going to be up in the Salt Lake/Provo area on Thursday, Friday, and Saturday for BYU's graduation. I'm planning on doing a longer run this afternoon on the marathon course.

Well, I got out this afternoon in the 85 degree heat and did a nice 14 mile run from the Store at Dammeron Valley to the Running Store. My goal going in was to try to run around 7 min pace. However, once I got started I felt pretty good so I just tried to push along. I ended up running 1:32:50 for a 6:38 average which I was pretty happy with, especially considering the heat.

1-7:00, 2- 6:44, 3-6:34, 4-6:39, 5-6:22, 6-6:07, 7-6:50, 8-6:38, 9-7:11, 10-6:52, 11-6:26, 12-6:19, 13-6:37, 14-6:25

It was nice to run on the marathon route since I hadn't been out that way to run since the actual marathon. They are widening the shoulder of the road in a few spots, so that will help a little with traffic, however you still have to be aware of crazy old ladies on cell phones. (DS Trainer 222)

Sunny bought a pair of Glycerin today at the store and ran 1 mile tonight with Jordan. I think she is going to like the shoes, and hopefully get back into running a little.

I only managed two easy miles tonight.  The run yesterday took a lot more out of me than I thought it would.  My legs and abdominal muscles have been very sore today and I ate some chicken salad pasta stuff at lunch that hasn't agreed with my stomach.  I was going to drive to Provo tonight, but I'm feeling pretty wasted so I will just get up in the morning and head up. 

The Striders 30K Race didn't go as well as I had planned. I wasn't really looking to race, just wanting to get in a decent longer run, so that was pretty much my approach going into the race. It was nice to finally meet up with in person so many of the guys from the blog. (Paul, Cody, Dan, James, Sasha, Steve, Ted) The weather was nice and little cold for me at the start since I'm not used to being at 5000 ft at 8:00 in the morning. Anyway after a mile warm-up with the guys I figured I would just go out and try to run with some of the guys for awhile and see how I felt. I still was feeling some fatigue and sickness from my workout Wednesday and being sick Thursday and Friday.

1-6:10 took off with most of the guys, but slowed down a little and ran with Dan

2-6:19 another mile with Dan

3-6:10 I picked up the pace a little bit, trying to catch Cody, James, and Bob

4-6:13 I catch up with some of the Logan guys, which makes the next few miles go by

5-6:22

6-6:21

7-6:52 around this point I really begin to slow down. Cody, James, Bob, and Nate all take off, and I feel like I really just drift off to sleep, in fact the next 7 miles really just feel like I'm going through the motions. I didn't run with my I-pod which looking back now I wish I would have taken. I wasn't that impressed with the rolling hills and passing all the farm houses, I just felt like I kept running past the same things.

8-7:06

9-7:06 I stopped for a second to take a GU and drink some water, also do a little stretching

10-7:08 still feeling slow

11-6:36 decided to try to pick up the pace a little

12-6:37 around this time Dan has caught back up to me and running pretty strong he passed me in route to a good run.

13-6:50 my right foot starts bothering me, I can feel a blister developing on the inside of my foot.

14-6:57 These last 4.5 miles were just terrible, I was really not there mentally, like I said earlier just going through the motions one step in front of the other.

15-7:20-

16-7:56

17-7:48

18-7:53

.6-5:14

Finish 2:09:07 (6:55)

At the finish it was nice to see how well so many of the guys from the blog ran. After running this distance today, I really think I might change from running the full Ogden Marathon to running just the Half. I think it might be a better experience for me and a better way to begin my summer of hard training for the St. George Marathon.

Easy run tonight, I did 5 miles over to the Hurricane Cheveron and back, then I ran 1.5 miles with Sunny up to her parents and back. Legs a little sore from the 30K on Saturday, but I'm looking forward to this week and the Hurricane Half. Last year I ran 1:21 something and this year I would really like to take 2 or 3 minutes off of that time. The course is not as fast as one might think, there is some gradual downhill the first three or four miles, then a gradual climb out of Virgin to the La Verkin Overlook, then some major downhill that can really work the legs if not prepared, after the downhill, you have some flat running through La Verkin, then finish with a little uphill heading into Hurricane (which is the same boring direction I run almost every other day) the last mile is fairly flat as you come into town. (Nimbus)

I came home from work not feeling too good and decided to take the day off from running.

Good run tonight from the house over 600 North trail to Brentwood Bowling alley where Sunny picked me up.  The run wasn't bad, except for the wind which was probably the worst it has been all spring.  The run took just over a hour (average mile was 7:41, a little slow, but I was running into a headwind the entire way.)

Ran from Snow Canyon Middle School up to the running store, stopped in for a few minutes then back down Valley View Drive over to Sunbrook Golf Course and back to the school. Average 7:22 mile pace, felt a little better than yesterday, still windy weather but nice temperatures can't complain too much.  I won't be at the club run tonight, sorry guys but looking forward to the Hurricane Half on Saturday

4 easy miles this morning

Ran the Hurricane Half race this morning, pretty pleased with my race overall. I ran 1:19:55 (6:06 average) The biggest thing was the fact I took a minute off of my time from last year and we were running in much worse conditions this year. We had a pretty good headwind for much of the race. Steve Hooper and I started off together and pretty much helped each other the first 9 miles surging and trading postions to draft in the wind. About halfway down the steep hill into La Verkin Steve started to pull away and put some distance on me, I closed a little on him the last two miles, but he beat me by about 30 seconds. Clyde took 2nd to Glen Tucker and also ran faster than last year while still recovering from Boston, and Bill was the 3rd in the Master's Division, so all in all a pretty good showing for the club.

Here are the splits

1-6:09- slow, still warming up and dealing with the wind, some older guys went out ahead of Steve and I

2-5:59- I told Steve we need to pick it up a little on this mile, since it has some downhill, pass one of the older guys. Still have Clyde, Glen, and a guy from Northern Utah up in the lead pack

3-6:11 Still dealing with the wind, we've dropped another older runner who was drafting off us.

4-6:14

5-6:16 took a little gu here, since I knew we would have a water stop ahead and the next 3 miles are a gradual uphill

6-6:21

7-6:30 Steve and I are still just crusing along

8-6:04- Start of the big downhill. I was just getting into a groove really enjoy my ipod and the music playing, when the dumb thing died. I slowed way down and tried to restart the music, but no luck, low battery or so it says, turns out I had plenty of battery, but didn't find that out until after the race. Anyway probably good to run some of the race with no music and trying to be more focused mentally. Steve really picks it up on the downhill and leaves me to eat his dust.

9-5:29-Steep downhill, pounds the legs

10-5:43

11-6:18 Just pushing along down Main Street La Verkin! Steve is about 30 seconds ahead

12-6:35 some uphill into Hurricane

13-6:00 a good last mile, felt strong coming into the finish, and felt like I could have probably kept going a little further, completely different feel from last weekend in Ogden.

My garmin measured the course right at 13 miles, so just a little short.

Overall happy with the day, and the improvement from last year, had a nice massage after the race

Easy 4 miles this afternoon, didn't have a whole lot of time I had company in town, but I did get in a few miles.

Big home project tonight, and YM's didn't get a run in, but I will pick things up the rest of the week.

7 easy miles (7:44 average) out to 400 South in Hurricane, then headed west to 1150 West, then back home on 100 North.  Pretty hot temperatures this afternoon. (DS Trainer)

Tough run for me tonight.  Ran with Clyde and Bill from the store, did the Jacob Hamblin loop.  About 2.5 miles in Bill turned back, to rest his foot.  I was very tempted at that point to head back with him.  I was struggling with the heat.  However, I went ahead with Clyde, we stopped at the Jacob Hamblin home and got some water, which was nice, then worked our way back up Sunset.  Clyde picked up the pace pretty good going up the hill and I couldn't hold it, but just kept putting one foot in front of the other.  Averaged 7:32 for the 9.5 mile which wasn't great, but today was more of a mental battle against wanting to give in to the heat and not feeling good and continuning on. (Nimbus)

Not a good week of training. I only did 4.5 miles today and 25 for the week, time to stop be lazy and start training harder. Some of the days this week I wasn't feeling too great.

After training so poorly last week, I decided I better get up today and get going, got in an easy 4 this morning. Tonight I did a 2.5 mile warm-up over to Hurricane High School, then tried my luck at doing 4x800m repeats.  It has been some time since I've done any speed stuff, I've mostly been doing races lately and nothing else too fast.  I was a little concerned running this workout rigth after dinner, but I managed to keep everything down.

1-2:37

2-2:38

3-2:37

4-2:36

2.5 mile cool-down back to the house. (Zoom miler)

5 easy miles tonight

Just three easy miles tonight, I was really upset my Garmin stopped working, so I'm going to need to see how I can get it fixed or replaced.  I have really enjoyed using it, and I can't even begin to think about training without one.  Along with my ipod and my nike sunglasses, the garmin has been one of my best running purchases.

7 miles tonight with Steve, Bill and Clyde ran from the store down Diagonal to Warthen Park then back to the store which was six miles, I had done 1 mile before just to make sure everything was working right with my Garmin. I thought my watch had quit on me last night, but after some prayers and more time charging up, it appears everything is fine. I think I must have just ran the battery down too low. Usually I'm really good about recharging it after everytime I use it, it may not have been probably secure on the cradle the last time I went to charge it. Anyway, everything looks good for this weekend. I'm feeling pretty good and looking to have a good race to kick off the summer! I wore theAsics DS Trainers tonight, I now have 257 miles on them, I'll probably wear them for a few more weeks top them out at 300 then get either a pair of Landreth or Cumulus.  I have 166 miles on the Asics Nimbus which has been a good shoe, just a little heavy for my liking.  The DS Trainer has been a good shoe, still I like the Nike Zoom Miler the best of any shoes I have been training in the last few years, but since Steve doesn't carry Nike I'm almost completely converted to Asics! The St. George Running Center has been really great to me, would highly recommend any of you bloggers out there to drop into the store the next time your down in St. George.

4 easy miles this morning

Ogden Half Marathon this morning.  Just want I was hoping for, a decent race to begin my summer of training.  I was satisfied with my race considering where my training is at right now, but I was hoping the time would have been a little faster than the Hurricane Half. 

Bill and I warmed up with 2 miles before the start, then finally got going at 7:00 am, I wish they would have started at about 6:00, because it warmed up pretty fast.  I was really hurting the last few miles of the race.  Anyway at the start I met a couple of new people from the blog, so it is always nice to be able to put a face with a name.

1- 5:52 tried to get out at a pretty good pace.  From the start I was pretty much in 7th place.  The winner took off from the start and Chris Rogers and two other guys running with him were in a second pack, then Scott Browning and another guy, then me.

2- 6:13 decent little hill, but I was happy with my effort felt like I was getting into a good rhythm, still I figured this might be an interesting race since I was already in "no man's land" Scott and Tyler ahead running good and feeling no pressure from anyone behind.

3-6:04  Heading towards the dam and then the fun downhill

4-6:05

5-5:48- Just enjoying the downhill, my ankle really started giving me some problems on the downhill

6-6:03 took a GU and the overall female runner came flying by me, I managed to stay pretty close behind her for the next 4 to 5 miles

7-5:58

8-5:53

9-5:43

10-5:44 Still feeling alright, but legs starting to cramp up.  I really didn't care for the last few miles, running on a paved trail weaving back and forth through the trees

11-6:06 the legs are really starting to feel it, and the heat is now much more intense, I pulled off to the side at one point and run through a sprinkler that was going on one of the city parks

12-6:30 Just tempted to stop and walk at this point, but just continue to plod along.  One mile to go!

13-6:40 Finally get off the paved trail and out to the open city street, I can see the finish but it takes forever to get there.

.19 1:09

Finish in 1:19:54 on my Garmin, 1:19:58 official.  I was pleased with my effort and finishing in the top 10 considering the pretty large field and the decent runners ahead of me.  It was also nice to place 2nd in my age division and receive a pretty nice plaque.

 Overall, I enjoyed the race and the course.  I am glad I decided to switch and run the half, instead of the full.  It was really exciting to watch the marathoners came in.  Especially the top guys.  Great job to Paul.  It was awesome watching him fly down the stretch to victory.  Also great job to Steve Ashbaker and Sasha on finishing in the top 6.  Other bloggers also ran well with many PRs  Ted, James, and Cody all had great races.  Right when Bill and I were leaving we were able to talk to Steve Olsen who ended up running the full marathon and did very well 2:43 something.  Also saw Logan Fielding who ran 2:55.

Bill, ran smart as his PF starting hurting around mile 7 so he just coasted it in in 1:39 to avoid any further injury.

Next up for me is the start of summer vacation and the start of summer training.  Coach Dave has given me one pep talk already and Clyde and I discussed some training ideas last week on our run, so now is just the time to get started putting in the miles. St. George will be here before you know it!  Hoping to run under 2:40 this fall.

5 easy miles this morning, legs still a little sore from Saturday. The downhill pounded me a little more than I thought it would. Got out tonight and did an easy 7.5 miles from the house down 300 West to Farmer's then up past McKell's, over to Howard's, then down to Pah Tempe, up the hill (quite a bit of shade down there now, so that will be nice when I start doing some hill workouts here shortly) then over to the Hurricane City Park, quick stop for water then up to the middle school and home. I did do a short jog up another hill right by the bridge going over the gorge. I measured out 400 meters and thought about some possibilities for doing some repeats on the hill. Maybe some downhill running. Any ideas about doing some speed on a downhill from anybody out there? I know Sasha does some, and I just think much of St. George is downhill and I still don't feel like I go as fast as I could on the downhill, still feel like I need to train a little better for that?

8 mile run out to Hurricane Intermediate School and back.  I felt better than yesterday and the pace was a little faster 7:23 average.

5.5 easy this morning, legs are pretty sore and took awhile to warm-up. Another 5 miles this afternoon, up past McKell's, then down to the Confluence Park area, through the new Riverwoods Subdivision, pretty slow pace, legs sore during the run.

7.5 easy miles this morning in Murray, went from the condo down through Wheeler Farm then over to 1200 E?, down to Van Wrinkle, then back on 900 East.  Will try to do some more tonight in Colorado. Got to Colorado this afternnoon and did 4.5 from my parents down country road 31 2.25 miles, then back up.  I might have been feeling the altitude (6780 ft at my parent's door step) change a little in the beginning of the run.

Easy 5 mile from parent's house into town.

Steve called me last night and invited me out to the track this morning for some speedwork.  Of course, that sounded like a great idea last night, but I didn't have the same excitement this morning getting up at 5:30.  Anyway, I did mangage to make it over to the PVHS track and met up with Steve and Dave.  We did a 2.7 mile warm-up over to the middle school, then got started on doing some 400s with 200 meter recovery in between.  It has been quite awhile since I've done 400s and a few weeks since I've done any speed on the track.  I wanted to try to run everything under 1:20 and try to do at least 12.  I'm happy to say I met both goals, and really didn't feel too bad.

1-1:19

2-1:19

3-1:17

4-1:19

5-1:20

6-1:16

I took a break here for about 5 minutes, I probably could have kept going, but I think my times would have really fallen off, so I just took the approach of breaking the workout into two different segments.  I was able to run the second set a little faster and felt satisfied with my workout in the end. 

7-1:17

8-1:17

9-1:17

10-1:17

11-1:18

12-1:16

13-1:20 

When I finished I paced Dave for 200 meters on each of his last two 400s.  Felt ok on the cool-down and glad I got out of bed and met up with some of the guys.  I enjoyed the morning track workout and look forward to doing more throughout the summer.

Did a 6 mile loop this morning, over to Hurricane out on 700 West, then back on 400 South. I was feeling quite a bit of pain on my planter's wart, I really wish I could get rid of this. I tried earlier in the year having it burned off, but after a few treatments I couldn't tell much difference and I really didn't enjoy the pain of having the thing froze every three weeks, so I stopped going there, since then I have just been trying to deal with it, though it is painful to run on and I worry throws my stride off a little, when I'm favoring my left foot. Besides the foot issues, the run felt ok, especially after the 400s yesterday. Met up with the club tonight Steve, Dave and Clyde.  I started off with the guys and ran 3.5 miles with them down to Sunbrook Golf Course, then I turned back and went over to the river, stopped for a quick drink, then came back on Sunset, I was tired on Sunset but ran it stronger than I did a few weeks ago.  Overall average for the 8 mile run was 7:34, which was ok considering some of the hills.

6.5 this morning, ankle a little stiff. I'm going to try to get in some more miles tonight and then 12 to 15 tomorrow. Did 7 miles tonight, right after dinner which slowed me down a little, but I wanted to get a run in before Sunny and I went to the movie. I have to run 19 miles tomorrow to hit 60 for the week, which would be quite an accomplishment for me considering I only ran 5 on Monday and none on Tuesday.

Morning Club Run with Dave, Clyde, Steve Hooper, Bill and Steve Olsen.  Was nice for me today we ran from the Brentwood Bowling alley out around Sand Hollow, so I didn't have to get up as earlier to meet up with the group.  I did. .5 mile warm-up (jog/walk), then took off with the group. The first six miles were at a comfortable pace, then the pace started to pick up, which I figured it would, everybody took off, but I just continued to do my thing.  Overall, felt pretty good with the run average pace was 7:43.  If I can get in around 5.5 miles this afternoon/evening that will put me at 60 for the week.  Which is my goal for the summer, even though I'm not starting my actual summer training schedule until Monday, I still would be happy if I can hit 60 this week, especially considering the slow start to the week.

Today is the first day on my 18 week training schedule for St. George, and things are off to a decent start. The last few months I haven't been doing any high mileage, just basically staying between 30 to 50 miles a week and running races here and there. Actually, since the start of the new year I have ran 1 30K race, 3 half marathons, 2 10Ks, and 1 5 mile race. I'm planning on doing some more half's and 10k's over the summer and maybe even a 5k or two.

Anyway today the plan called for 4xhill repeats. I made the mistake of waiting until mid morning to get out, well I actually went and worked earlier this morning on a garage my father in-law is building, so that pushed my run back to about 10:30 (already hot! here in St. George by that time of day)

Warm-up over to Pah Tempe where I do the hill repeats, then I realized I really needed to go the bathroom, so I turned around and ran back home, did my thing, then jogged back over to Pah Tempe. Ended up being a 3 mile warm-up

1-2:10- Not bad to start with, this was the first time I have used my Garmin on this workout, so I was interested to see what the distance of the hill was. It was right about what I though .32 of a mile

2-2:11- The first part of this one felt really good

3-2:12- Notice a pattern? slowing down but not bad. I threw-up a little bit after this one, wasn't much, since I didn't have much in my stomach

4-2:13- I thought I really slowed down on this one, but really the time wasn't that bad, in fact the times for the whole workout are about where I thought I would be maybe even a little faster.

After the repeats did a mile cool down home.

Tonight I did another easy 4 miles over to Hurricane Middle School and back, after we went swimming down in the Virgin River with my family and extended family.   It was nice to go and cool off a little, I think it is going to be a pretty hot summer.

I did a run tonight, I will call the Gun Club Run.  Basically started from my house and ran out on 300 West, then up the La Verkin Twist (State Road 9 going to Zion National Park) anybody familiar with the area knows its is a good climb to the top.  I made it to the Gun Club turn off 3 miles in 24 minutes so I was happy with 8:00 minute mile average considering the uphill.  After a little stretching at the top, I told myself I wanted to push it on the way down and be home in 21 minutes for a 7:00 minute average going downhill, fairly easy, but there was a very hard headwind.  Anyway I made it home in 18 minutes so a lot faster than I was planning, but I was feeling pretty good, especially the first two miles

1-5:48

2-6:02

3-6:10

Like I mentioned we've had quite a bit of strong wind here today.  This morning I didn't get a run in, but I shingled a garage from 7:00 am to 12:00, which was quite the workout.  I'm pretty beat tonight, but planning on a track workout in the morning. 

Once again, I had difficulty getting out of bed and making my way over to PVHS for a track workout with Steve and Dave. However, I'm glad I made it over there. Last week I did 13 400s, so the goal this week was to complete 14.  I thought my workout went better this week, the times weren't much faster, but we really had some strong wind this morning.  Like last week, I broke the workout up into two sets, however this week I only took about a 3:30 rest between sets, last week was closer to 6:00 min between sets. James and Damon also showed up and also ran some 400s with us.  We did a 2.7 mile warm-up

1-1:20

2-1:18

3-1:20

4-1:20

5-1:18

6-1:18

7-1:17

8-1:19

9-1:18

10-1:24- I started way behind the group on this one, and lost all mental focus.

11-1:16

 12-1:15

13-1:20

14-1:18 

Overall, I was pretty pleased with the workout, especially considering the wind which I think might have slowed us down 1 to 2 seconds.  Finished with a 2 mile cool-down 

Easy run up to 600 North Trail at 3:00 pm ran about 1.5 miles out on the trail, then turned around and came back home. I was really feeling sore and tired on the run, busy day mowing lawns this morning, and finished roofing in-laws shop yesterday afternoon which I think might have added to the soreness, plus the 400s yesterday morning. Planning on running more miles in a few hours with the club. Ran with the club up above the golf course across the trails, down to Diagonal, then extended the run up to Snow Canyon Parkway and down through Steve's neighborhood. I felt a little better tonight compared to the run this afternoon.

An easy 6 this morning, didn't sleep very well last night, hip flexors sore. 2 easy miles tonight

Tough run this afternoon heat+wind=slow 8 mile run. I ran up and over 600 North Trail to the golf course, grabbed a drink on hole #13, then down to Brentwood Bowling Alley. (Nike 30/40 for a change)

I went out again tonight at 10:00 pm so I could get in 4 more miles and make it 60 for the week. (Nimbus)

Now, I feel pretty good about myself and my week.  Good hill workout on Monday and good 400 repeats on Wednesday, plus some other solid runs and a few good days of hard physical labor, so all in all a good first week to my summer schedule.

An easy 5 this morning, then another 3.5 at 12:30 pm, little upset my Garmin wasn't working again this afternoon. I'm wondering if anybody knows if it is harmful if the Garmin is on the charger for long periods of time?  Well, since I wrote this post this morning I figured out the problem with the Garmin, I think it just had locked up.  Anyway, I just did another easy 2 miles tonight at 10:00 pm with Sunny over past the bridge and back.  She went 1.5 and did fine.   Maybe in the future I can get her out to run with the ladies in the St. George Running Club.

Well, not a very good running day.  I had to help set up girls camp for our ward up at Oak Grove Campground.  One of those leave early in the morning get home at midnight days.  I did manage a short 2 mile jog/hike up a trail, but most of the day was spent setting up tents, packing in food, and dealing with flat tires on cars.  I was pretty happy to finally be home last night.  The day really messed up my training, but I guess sometimes you have to serve the Lord and put others needs before your own.  Anyway, I going to try to do two good runs on Wednesday and back off a little on Thursday, to get ready for the 10K on Friday.

I slept in this morning, then did an 8 mile run over to Hurricane then out south to the cow field and back.  Going out my splits were decent, coming back I started to slow down, I could already feel the heat, 7:40 average for the run.  I ran in my DS Trainers again, I think they are getting pretty close to being retired.

Only 2 miles today, pretty busy and eventful day too many details to describe, just the bad news my Ford F-150 was basically like they say Found On Road Dead.  Pretty funny I was actually at a car dealership ready to trade it in, when the motor just froze up, not good.  Between that, teaching driver's education today, and setting up and taking down flags with the scouts not a good day.

Well, I had a really great race this morning. A new old man PR for a 10K 33:11. actually pretty close to my all time PR of 32:50. Even running that fast I still placed 10th overall and 4th in my age group. We had a good field of runners there today. Joe Wilson won the race, and Dave took 2nd in 31:00. The St. George Running Club and many fastrunningbloggers ran strong. Dave 2nd, Steve Olsen, 7th, Dustin 10th, Steve 11th or 12th?, Bill first in his age group, and Ruth 1st overall female. I really didn't know how the race would go for me. I was feeling a little sinus problem before the race. The pace started off really fast as most of the course is downhill, hence the fast times.

1-5:13 Really faster than I thought I should be going, but I was back in 13th place. Everyone took off really fast from the start. I figured some of the high school kids would fade, but not very many did.

2-5:22 (10:36) Good mile feeling alright, still in 13th but not too far behind Steve Hooper and Ryan from Cedar.

3-5:30 (16:07) Good mile here, picked it up a little and passed Steve and another high school kid.

4-5:33 (21:40) Feeling stronger as the race goes on which is a good sign and a good feeling.

5-5:39 (27:20) Still happy with my splits and gaining ground on Ryan, another high schooler, and another guy. I can see Steve Olsen up ahead.

6-5:30 (32:50) With a little less than half a mile to go I pass the high schooler and Ryan, only to have Ryan kick it in at the end and beat me by about 10 seconds

Last little bit was .21

Anyway I was very happy with my 33:11 and a 5:28 average. Always nice to run a fast time, last year my best 10K was 34:30 so I think I'm on the right track with my training and getting stronger and faster, still not where I was in college, but a lot closer than I was a few years ago.

Had no desire to get out of bed this morning, but I did manage to make it over to run with the club at 6 am. We drove up the marathon course 13 miles, then it was back down to the store. I knew it would take me a few miles to get warmed up. I was still feeling some soreness from the race yesterday. Right after we started off Steve Olsen and Dave took off. I knew from the beginning that there was no way I was going to be running with them today. So I just told myself if I can just hang with the 7:00 minute guy today on this downhill and feeling a little sore I will be pretty happy.

1-7:59 pretty slow, still trying to wake up. Hooper takes off to catch Olsen and Holt

2-6:58

3-7:00 just taking it easy running with Bill

4-6:39 still running with Bill, decide to take my shirt off since it is already starting to warm-up, then I decided to pick it up a little.

5-6:06 not my idea of a recovery run the day after a race, but hey maybe this will help me mentally for Wasatch Back next weekend. Trying to run faster when the body is tired.

6-6:16

7-6:28

8-6:54

9-6:32

10-6:27

11-6:28

12-6:35

13-6:48

13 miles average 6:42 pace 

At the time, the run didn't feel that great, I mean I wasn't dead, but I also didn't feel that fresh. However, now that I'm finished I'm really glad I made it over there this morning and pushed the pace a little.

I haven't hit the mileage for the week, like I was hoping to, but I did have a really positive experience with the 10K yesterday. The rest of the week was kind of a downer, but today was a good run, and I'm getting excited for next weekend.

Started teaching a 3 week summer school session this morning, not something I was really looking forward to, a few months ago when I committed to doing it I thought it would be alright, but now that it is here it is stressing me out.  Went out and ran 7 easy miles tonight, went down by Spanish Gardens in La Verkin.  I came home to pick up Sunny to go run a few more miles, but she had already left, so I took off trying to find her.  I ended up running a few more miles, but never found where she had went.  My wife dogged me and run up to her parents and back a good 1.5 mile run for her.  My legs still feel tired for the race and the run on Saturday.

An easy 4 this morning over to the Middle School and back. I worked with the scouts tonight on their Personal Fitness Merit Badge.  We did a one mile run for time.  It was pretty easy pacing them along, but also rewarding to see them all improve their times from 2 weeks ago.

Killer hot this afternoon at 5:00 when I took off.  I did a run out to my new school and back.  My son Jordan was kind enough to ride along and supplied me with some water when I needed it.  I might run another 2 miles later tonight with Sunny.  My legs have still not felt fully recovered from this past weekend.  I'm sad Steve Ashbaker won't be running on our WBR team, but Steve Olsen is a great replacement he has been running pretty strong lately.

4 mile this morning, it was hard getting started, but the last 3 were decent.  We leave for Salt Lake after work this afternoon.

Started the morning off with an easy 3 mile run in Murray, then met up with Sasha and Steve Olsen and took off in VanGoGo on our way the The Wasatch Back!  We picked up Chris and made our way to Logan.  Sasha was right on pace driving the van and we made it there in plenty of time, after a short team meeting and some instructions we made our way to the start.

Sasha had the first leg and I had the second, so I did a mile warm-up at the park, I guess I was just a little excited, but I wanted to be ready for my leg.  The weather was pretty warm at 5:00 pm, around 95 so I didn't need much of a warm-up, but I just wanted to loosen up the legs.

Anyway, I guess I better get the worst news of this race over with.  So far the guys on the team have been really positive in their posts, but I really set our team back from the beginning by making a wrong turn on my first leg.   I was trying to close a gap on a BYU runner when he took a wrong turn and I followed him, the mistake cost us some time as I ended up running an additional .9 of a mile in 95 degree weather at the end of a hard leg.  I really was feeling pretty good with my leg, until the confusion of the wrong turn.

mile 1- 5:59 maybe a little fast, we were in 3rd after our first leg, so I wanted to maintain that as best I could, knowing BYU was on our tail.  (They took a wrong turn the first leg also)

mile 2- 6:22 starting to feel the heat

mile 3- 6:29 a little shade on this leg, and some water from the team helped, but the BYU runner caught me on this leg and went on by.  Still I was closing in on Runner's Corner

mile 4- 6:39 this mile felt hard, as I was really feeling the heat, but I did pass Runner's Corner and maintained my distance with BYU

mile 5-7:07 a decent hill climb in the beginning of this leg.  I felt like I really attacked the hill and ran strong up it and all the way to main street.

mile 6-6:46 this is where my Wasatch Back experience became very bad. After crossing the main highway with the confusion of traffic and police officers directing traffic I saw the BYU runner take a left turn, I wasn't completely sure if that was the right way, I even stopped and asked a guy walking his dog if that was the right way and he said yeah just follow him.  Big mistake! 

mile 7:06 Upset, Where am I going? I hate myself? I continued pushing along, as the BYU guy kept taking rights and lefts. I had my Garmin on and soon realized we were off the course, I tried to pick up the pace, finally BYU's van spotted their runner and got him back to main street, luckily I wasn't far behind so I tried to chase him down main street to the exchange

.62 3:49- Finally done with this mess. 

7.62 miles- 6:36 average, about 30 seconds slower per mile, than predicted.

Looking back now, I was a fool.  It was a simple leg, I should have just ignored the BYU runner and stayed on Main Street, but sometimes in the middle of a race when all your energy is focused on running and the race and the guy ahead of your, you lose focus.  Still it should have happened, and once again I apologized to my teammates.

I did another mile cool-down running water on Cody's and Paul's legs.

After the disappoint of my first leg, I was pretty pumped for my second leg, plus the fact it was only an easy 3 miles. It didn't turn out to be quite as easy as described but still a nice leg at midnight.

mile 1- 6:04 took off fast

mile 2- 6:15 a little hill climb here, which slowed me just a bit, plus the altitude which I noticed a little more on this leg.

mile 3- 6:13 felt pretty good

339ft .23

Overall 3.06 miles 18:55 6:11 average, better but still not good enough.

At this point in the race, we are in third place and pretty much aware of the fact that Weber and BYU are going to be really hard to catch. However, everyone is continuing to have a great time and all the guys are running hard. I think this is what I enjoyed most about this experience was watching all the great runners in our van. I've been around Sasha a little, and run quite a few with Steve Olsen, but it was really nice getting to know Cody, Paul, and Chris better. Chris ran all his legs really strong, considering his injury. Paul is just awesome, and Cody ran all his legs faster than predicted. I really think he had a great performance for our team.

After my second leg it was time, for some rest and food. We made it to the next major exchange and was able to get some Fazoli's which was great even in the middle of the night. After that we drove to a state park, where we were able to crash for about an hour.

We had to be up around 5:00 am to get ready for our last legs.

My last leg went pretty good. It was fun being able to finally pass other teams. In my leg alone I think I was able to pass about 20 to 25 teams.

mile 1- 6:31 My first mile here was a little slow. It took me awhile to warm-up the legs

mile 2- 6:32 Still struggling a little to get going.

mile 3-6:25

mile 4-6:12

mile 5-6:44 a good hill climb to finish this leg.

.3- 1:46

5.30 miles 34:14 average mile 6:28. Still ran too slow. I've got plenty of work to do over the summer. After feeling pretty good about running after the summer games last weekend, now I'm back to wondering where I'm really at???

After my last leg it was all enjoyment. I had a nice breakfast in Heber at the last major exchange. It was also fun I saw some of my friends from La Verkin, they had a team that had started early Friday morning, I was glad to see they were still going and excited.

When we got to Park City it was fun to see the finish, even though I thought it was going to be in a lot bigger area, not in the middle of main street downtown, but it was still nice. I was able to meet up with Sunny no problem.

The last part of the race was meeting up with James and running through the finish line together as a team. After the race we took a few pictures, but everybody kind of took off, including my family. I am looking forward to talking more with Clyde and hearing all the stories from van 2.

Overall, my experience was good and I'm already looking forward to do more of these types of races. Of course I was upset with the wrong turn, but I felt my other legs were decent. I was happy with our team taking third, it would have been nice to have been closer to Weber State and BYU, but both teams had some really incredible runners. In fact, it was kind of fun I saw a few guys from BYU that I ran with when I was a junior and they were freshman Chad Durham and Matt Adams. After the relay I drove back to Salt Lake and took an hour nap, then took Sunny and the boys to Lagoon until 11:00 pm made for a long day.

Easy 3 mile loop after work, from house over to 300 South then up to 100 East, back on 300 West. I will go out and do a few more miles later tonight, when it cools off. I should have got some miles in this morning, but I was still pretty tired from my trip so I slept in.  I went to the movie tonight with the family, then did 8.5 more miles tonight.  I felt pretty good averaged 7:25 and ran over Hurricane then out west on 400 South.

Once again, I didn't get a run in this morning, so I had to pay for it tonight with some miles in the heat.  After work I went over to the St. George Running Center and got two new pairs of shoes.  The Asics DS Trainer and Asics Cumulus.  I have been running in a pair of DS Trainer and just put in over 300 miles.  They are a lightweight trainer, and didn't last as long as some shoes, but I still like the feel of them, especially on days when I want to run faster.  The Cumulus should be a good in between shoe.  I have also been  running in some Nimbus which are kind of heavy, so the Cumulus should be about in the middle.  I did my first run around 5:30 two miles outside in the DS Trainers, then headed inside because of the heat, also the shoes felt a little big so I changed to the Cumulus.  I then did two more miles on the treadmill inside, then it was off to scouts.  After scouts Sunny and the boys weren't feeling too good and they all wen to bed so I took off and did my Gun Club run up the La Verkin Twist.  I did this run 3 weeks ago and hit 24 minutes going up.  Interestingly I hit the exact same time tonight going up.  Coming down I wanted to hit at least 18 minutes, which is what I did 3 weeks ago.  Well, I hit 3 miles right at 17:59, so my times were almost identical to 3 weeks ago, which I guess is a good thing.  I think I might have been able to run a little faster, but felt a little zapped from the 4 miles earlier.  Tomorrow I'm planning on running over at Pineview Track in the morning.

DS Trainer- 2 miles

Cumulus- 8 miles 

Made it over to Pineview Track this morning.  Clyde was already warming-up when I got there, so I started my warm-up.  I was waiting for Steve to show, but something must have come up.   Anyway I did 2 miles warm-up and still felt terrible, while I warming up Clyde had already started doing mile repeats.  I ran my first mile repeat with Clyde when he was doing his last.

mile 1- 5:50 legs didn't feel very good

mile 2- 5:55 still struggling and just hoping to run under 6:00

mile 3- 5:55 once again, nothing to write home about, but I was happy to finish three, especially considering my run late last night.

After the track workout, I decided I had enough time to drive home, so I went home and did a mile cool-down, then showered had breakfast, then drove back to Pineview to teach summer school.

The nice thing about this morning, was the fact I got 7 miles in, so I won't have to run as many miles tonight which will be good.  This way I can spend more time with the kids and maybe get some rest.  I've been feeling a little tired the last day or so, plus my family has been kind of sick, hopefully I don't pick up anything.

Cumulus- 15 miles

Did 4 mile run up to the substation in Hurricane at 5:00 pm, still pretty hot.  Met up with the club tonight and did a nice 8 mile run down by the river out to Bloomington.  Average pace was 7:05.

Cumulus-23 

I went and played basketball for over an hour this morning, good workout and now feeling some soreness since I was using some different muscles than I have been running. After basketball came home and went back to bed, now its time to do some chores around the house and then get in another run this morning. Went out an barely managed 4.5 miles at noon, really starting to get hot today.

Nimbus-253