My Road to Success

Canyonlands Half Marathon.  Finished in 1:24:15.  42 overall, and under my goal time of 1:25. PR for a half marathon. Great weather!

After running Canyonlands Half I wanted to get back out to stretch my legs a bit. My knee and left calf were a bit sore, so I ran a little slower to loosen up some more.  Felt good, but I will be taking tomorrow off so I can rest my knee some more.  No need for any injuries.

After the rest yesterday I felt good this morning. Really focused on running easy.  Stretched good and rolled my hamstring and calf out afterwards and feel much better.  Been using the DoTerra Deep Blue rub on my sore muscles and that has made a huge difference. Feeling good now.

Ran the trails this morning with Eric Johnson.  It was a great run and am glad my calf if finally loosening up. Got some good hill workout. 

Only had 90 minutes to run before I had to be ready to go out.  Made some good progress.  Really excited to get my miles back up. 

Started out running with someone who is just getting started.  Great to see someone that is starting out and wanting to get better. I was able to give him a few pointers on how he can run better and gave him some good encouragement.  Plan on running with him 2 - 3 times a week for a mile or so. 

Run 2. Ran 5.5 miles after work. Threw a few fartlek's in, but for the most part took it easy.  Knee has been bugging me a bit, so I don't want to mess it up. 

It was a good run, nice and easy.  Stopped to turn around and had 2 girls run by at a quick pace so I had to catch up and pass them. Knee still bothering me a bit. Will probably take off tomorrow for a short run.

Came down with a cold and it took all I could to even get out of bed. I hate getting sick.  Does anyone have a plan that they use when they get sick to stay on track? Just curious.

So nice to be back running.  Started out this morning with the intention of easing in to things after having been out last week with sickness. It was a warm morning with a light drizzle, great for running. Got half way and everything turned on me. It was like I had been out running a downpour. As I turned around the wind kicked up in to my face and the race came down in sheets.  I was planning on trying to get some MP miles in but disregarded that.  So I picked it up to a moderately easy pace staying at a 7 min/mile. Felt good, knee didn't bother me.  As I came closer to home the weather got better. It was a fun run and what was needed to get back in to the groove.  Very happy with how I felt.

Gotta Love Speed workouts.

Went to the BYU track today to do some 800's.  Warmed up with 3 easy miles to loosen up the joints. Felt good, but could feel my knee a little bit.  Ran 7 min/mi for the warm up.  I really wanted to do my 800's at a 2:55.  Surprisingly, doing the 800's felt better on my knee than the warm-up and the recovery jogs.  Did 6 800's with a recovery 400 in between along with a rub-down and loosening of the calf muscle. Here are my intervals.

(2:51, 2:50, 2:49, 2:48, 2:51, 2:50) Felt real good.

Finished off the run with a 1.5 mile cool down going real easy (8 min/mi).  All in all I am happy with the run. I just hope my knee gets better and my muscles loosen up a bit. After my massage last week the therapist said that I have some muscles/knots that just don't want to release.  They are always tight.  Any suggestions on how to loosen up tight muscles?  I am rolling out after each run and icing and heating when possible.  

Went out for an easy run and it turned in to a moderately easy run with some MP miles in.  It seems that the only time my leg/knee feels good is when I am pushing it a little more than easy.  It was a nice night and the run felt good.  Look forward to running with some faster guys tomorrow morning. I learn a lot from them.

It was great to run with a group of guys that run so smooth.  I have been trying to compare how I have ran when I first started running with them to now and I see improvements.  I found a DoTerra oil, white fir, last night that should help with muscles and tendons and rubbed that on my knee and leg last night. I felt great. I didn't have any problems and am feeling real good.  I think I found the solution to release all the tension in my legs. What a blessing.

Had a great run this morning. Ran trails this morning. Ran with a Eric, Clint and Brian. After a while Eric and I continued on but ended running the 051 Loop in reverse.  That is a lot of climbing. Climbed over 2500 feet in elevation. We got our workout today. Took a while for the knee to settle down but it got settled in and now after some rest it is feeling good again. 

You know how there are days when you are excited to get out running and all goes well, then there are days where you just aren't feeling it but once you start you are glad you did and things go well. Well I had neither of those.  I was tired and not really feeling it before the run, but also expecting it to get good as I got in to the run, but that good feeling never really came. I am tired of my knee hurting and am considering taking some time off and just working out for a while. I know it is getting closer to Utah Valley in June, but I don't want this knee problem to persist all through the race.  Better take the time now so when the time comes for the race I will be in good position to PR. 

I went out to see how the knee would feel after having let it sit for a while and having done some physical therapy on it. It didn't hurt as much but I could still feel some pain while running. It is so frustrating having an injury. I will keep trying and keep going to PT. It will get better some day.

Ran 6 miles this morning to see how the knee felt.  I am proud to say that it is no longer hurting.  It felt great.  I picked it up a few miles to see what that would do and all is good. My training is back on now.  I need to remember to stretch a lot in my hamstring and my knee but it is such a good feeling to know I am doing better. 

Still trying to get my knee back in to shape.  It is so up and down right now. Some days it feels great and other days it hurts.  Today felt good.  Let's hope it continues to feel good.

Did a Wallsburg run.  After having ran yesterday I wanted to see how my knee could handle 2 days in a row. It was great. Didn't feel it at all.  I also ran with Tristram Jones and he was doing 20 but wanted to do 12-14 at MP.  I decided to go with him.  Surprisingly I did pretty good considering having take 2 weeks off.  Got a pretty tired on the last uphill we ran but then was able to recover on the downhill just before the dam at deer creek. I am happy with how the progress is going.

Knee is still doing good. It was a nice peaceful run this morning.  Didn't even have the headphones in. I want to so badly jump right back in to my miles I was doing but know that if I do that I will hurt myself again. Nice and slow.

Was able to get a good run in today with sojourners running club.  It was a nice easy run and then some tempo miles.  The tempo was solid too. 6:01, 6:05, 6:10. I then did the hill up to the Runners corner for my last tempo. I was pleased with the run

Early run after the tempo last night.  Took it nice and easy, leg was a little stiff but it was a nice morning.

Nice easy trail run this morning. I love running the trails and getting to the top and then seeing the beautiful scenery. I wish I could have gone longer, too bad I had to get to work.

Ran the first 7 faster than an easy pace but not quite marathon pace, then ran 3.5 with my wife at a very easy pace, then finished the last 3.5 at 7 min mile.  It was a good run. Quiet, peaceful and great weather. Felt great.

It was a nice evening and the running was great. Did a lot of hills for the course but it worked out good. 

Worked out in the gym this morning.  Ran 20 min of the stair master then 20 min of the elliptical. My knee was bothering me enough this morning that I didn't want to aggravate it again. 

Lunchtime Run: Ran 4 miles nice and easy. Knee felt a lot better than this morning. That is encouraging.  

Got up this morning and ran in to work.  It was a nice morning and it felt good. Ran with the intention of taking it easy.  Got to the last couple miles and found myself picking it up a bit. Felt nice. So last 2 miles were MP miles. Legs feel good, knee felt OK. 

Nice easy run this morning in Washington. Had my brother riding his bike along with me for some conversation. It was a beautiful morning. The trail was flat and would go on forever. I will be running that tomorrow morning for some serious MP miles.

This was a big test for me. I am not sure what is easier running on a flat ground with slight up his for the whole time and at sea level, or run on a course that has lots of downhill, but a couple of tough uphills at my normal training level. Either way I did the MP miles and then I had a tough recovery run. I had to walk and then run and then walk and then run for the last 4 miles. I don't think it helped that I didn't eat anything before the run and didn't take anything while the run except for water. Not a good idea. I am happy that I did this and that I was able to not feel my knee.

Ok, so this was an easy run with a few miles of hills to make a speed workout. It was pouring down rain and windy. I loved it. Did 3 increments of hills with a short break in between each one. The run felt great.

Ran at lunch today with a couple of guys that are getting back in to running.  It was a nice loose run. Just wanted to get out and stretch the legs a bit.

Got up to run this morning and started out nice and easy. My knee was hurting a bit but I gave it a mile to hopefully loosen up.  That didn't happen.  So I turned around and went back home.  Tonight I will try again, if it is still hurting I will hit the gym to keep up the exercise.

Ran some good trails this morning. We ran a portion of the Timpanogas Half/Full Marathon course. It was an awesome morning and felt great to run.

Ran with SRC today. the first 9 were nice and easy and then on the way back I did some temp mile progression run. 6:40, 6:20, 6:08, 6:20. then I relaxed a bit and cruised in the last 4 miles. It was a nice run and felt great.

Got out this afternoon during lunch. It was a little warm but felt nice. first 4 miles were nice and easy then the last 4 I did some progression runs. Last 4 were 6:59, 6:47, 6:43, and 6:32. Was a good run.

Did MTC miles last night.  It has been a long time since I have done these. Took it real easy on the way there. Then did 3 loops. 5:09, 5:19, 5:29. On the way back and during the loops started experiencing some stomach problems. Was glad to make it back.  All-in-all it was a good workout.

It was so nice this morning. The weather was perfect and the run felt great. Finished up and felt to go some more. Will get some work out this afternoon.

I love running trails. Ran with Nate Tullett this morning and had a great run.  Great conversation and a great trail to run. Ran the 051 loop and got some good hill work.

So I did a UVM training run. The first half I took it fairly easy till I got to the highway and the hills. I wanted to run those as though I were running the marathon. I did pretty well and felt good.  The wind was in my face and just as I was finishing the rain started to come down pretty hard. Next week I want to do the last part of the run and see how that feels. It was a good run and I felt good.

Got up this morning with a bit of a struggle. I was trying to think of any reason I could stay in bed. I'm glad I didn't listen to my lazy side. I was planning a nice casual run today but as I started out and made my way to the hill I was feeling pretty good. I got to the top and felt even better, so I decided to push it this morning, with the thought of it I get tired or feel anything bothering I would slow it down. Nothing happened and I kept going. I slowed a little towards the end but felt good. I then threw in some strides on the cold grass at the end. It was a great run.

Ran with Caleb Scoville tonight and we did the double bonneville. The first 2 miles were a good warmup and then the next 3 miles were at marathon effort. 6:21, and 6:41 then we started the climb and I tried to keep the pace. Wasn't able to keep the pace but I kept the effort. Managed to squeak a 9:11. Got to the top of the climb and caught my breath and continued on. Took it easy for the next mile then did 2 more at Marathon effort. Kept those under 7 min with the gradual uphill. Took things easy the rest of the way in.  Very happy with the run and the outcome. Felt good at the end of the run. Trail running is speed training in disguise. I love it.

Decided to run the trails again today. Jumped on BST at the top of slate canyon and headed to Springville. Hadn't been on this trail and finally after about 2.5 miles I found some good single track. It was a good run. Nice and cool this morning making for a nice run.

Great run this morning with Dave Taylor and Brandon Dase. Great weather and good conversation. Nice and easy run.

Ran a nice and easy 13 with some good strides in the middle and in the end. It was an enjoyable run.

A.M. Ran with my sister in law who is training for the AF half. Gave her some pointers and had some good conversation. Threw in a couple of Threshold miles. 6.7 miles

P.M. Ran with my wife after a long day of traveling and eating. It was nice to get out and loosen the legs. 3.9 miles 

Ran MTC miles today.  3.35 out at a nice easy pace. Then ran 3 MTC's in the rain. Wanted to take it easy but not be a slacker so pushed it a bit. 5:27, 5:17, 5:21. Felt good knowing I wasn't pushing extremely hard but still had good times.  Then ran the same route back to the store. It was a good run.

Broke in some new shoes to get them ready for the marathon. Nice run and felt good. Getting stoked for the race next weekend.

Ran Lambert Park this morning and it was so nice. Great group of people to run with too.

Ran a fast 5K to get some good speed before the race.  Going to take it easy the rest of the week.  Maybe a few strides included.

Ran with SRC to keep the legs fresh and get some last minute MP miles. Felt great and come Saturday I will be primed and ready to go.

Ran miles 16, 17, and part of 18 of the UVM course to get it in to my mind. It is the last of the bigger hills on the course. Felt very nice. Went nice and easy and now am all prepped for the race.  Feeling good and getting excited.

Some days you have it, and some days you don't. Today was one of those days I just didn't have it. At mile 3 I could tell it was going to be a tough run. I felt ok, but my legs were heavy and I just wasn't feeling it. I had the goals that I wanted to hit and was doing really well. I reached the half way right on time at 1:27. It all fell apart from then on. I felt ok for a few miles then I started to feel the blisters and the cramps. The last few miles any time I tried to go faster than an 8:30 I would start to seize up and cramp in both legs. It was very discouraging. Curtis Eppley ran the last couple miles with me encouraging me the whole time, and I was grateful for that. It was not what I wanted but I did finish at a 3:12:10. 82nd overall and 14th in my division.

I just couldn't handle not running any longer.  I felt good so I decided to go out for a run and loosen up the muscles. It was a nice run. I am really going to make sure I won't have any excuses on my next marathon. I want to spend a lot of time running trails, while doing all my speed work on the road. I ran up slate canyon and along the BST over to the Y. and then down and back to my place. It was nice to get some climbing in and get the heart rate up while still taking it easy. The legs felt good. ave pace was an 8:15. Time to start building.

Got some good trail miles in today.  Ran the 051 trail with a good group.  Had a friend do his first trail run as well and it was a little much for him.  I hung back with him so he wouldn't get lost so it was much slower than I wanted. I was proud of my friend though.  He did awesome.  Got back to the car and did a little more with Eric. We went straight up the mountain till my stomach couldn't handle it any more. I had to run back down and hope that nothing came out.  It was a good run and the legs felt great.

I had some friends running the AF half so I decided I would run with them for a bit. I started at the finish line and ran up to the aid station at the mouth of the canyon. As I was getting close I saw the first runners come through. I saw Scott, who looked real good flying down the course, and I saw all the others cruising down.  I ran a short distance with Tristram Jones and he was cruising as well. I went back up and then ran back down with my friend and his son. Kevin, my friend, is a 2 -time cancer survivor and was running for that purpose. He brother had recently passed away from cancer as well.  It was an emotional run. They ran stellar. They finished in 1:47. I was so excited to see them and run with them. 

Ran with SRC doing hill repeats. Didn't want to go too hard because of the long run this week coming up (Ragnar). It was a HOT day too. Ran from the store over to riverwoods and then up Timpview. I don't think it was too smart to not bring any water either.  The first hill was ok, but then the second and third were very tough.  complete cotton mouth after the last one. We grabbed a drink from a house where we were and then ran back down. The effort was just what I wanted and even though it was hot it was a good run.

Ragnar Relay:

Leg 1 

I started out the 2013 Ragnar relay for team Running Chaos. What a fun experience to be the first runner. As with every race you have those who bust off the line and then fade when they turn the corner. It wasn't any different this race. We set off and I was right behind the guy who took off. We were moving. We turned the corner and ran up the street for a bit. When we turned to go up the hill the guy quickly faded and I was in the lead. It was nice, then out of no where some other guy comes up on the hill and takes off. I was impressed. I didn't want to head off too quick so I let him go. We jumped on to a trail on the mountain and we were cruising. It was so nice to be out running trails. I kept an eye on this other guy for a while and then as the downhill started I slowly pulled him in. As we came close to the first Van support section he and I were running together.  I didn't want to make a big deal out of who was winning or not so I just hung with him and we ran the rest of the way together. It was cool to run with him. We had 2 miles left and we came upon 2 little girls who were handing out gatorade for runners. They were so cool that we had to turn around and get some. We were so far ahead of the other runners that we didn't even see them there. Placido, the other runner, took pictures and we enjoyed the quick break. We cruised in to the exchange point and I had to finish first, so I took the lead.  It was a great first run. (7.7 miles, 6:52 pace)

Leg 13: 

The second leg I had was going to be a quick run. It was mostly downhill and was going to be fast.  I felt great. I got the handoff and we ran up the grass and rocks and hills at snow basin. As I got to the top I felt great and started the decent. I was cruising. I just let my body to the moving with as little effort as I could let happen. It was cool to see a few miles under 6 min. I finished up the leg with a faster time than my previous leg. (8.2 miles, 6:14 pace)

To end the day there was another runner who had an injury that prevented her from finishing up her long run. She had ran 5 miles of her 8.7 mile leg.  I was so ready and jumped out to finish things up for her.  It was a cool evening and starting to get dark. I spent a lot of time running with others who were struggling and offering encouragement to them. This is one reason why I love to run the ragnar. So many people run this and learn how much they aren't in shape. But they struggle through. They work so hard and accomplish things they never thought they could. Never underestimate the heart of a runner. (3.7 miles, 8:14 pace) 

Leg 25:

4:20 AM and cold. Set off wanting to take it easy.  Very little sleep takes a lot out of you. I just wanted to cruise and let my body tell me what to do. It was an easy run and I felt fine. I had more on than what I should have so I was warmer than needed. Finished strong. Was odd to see so few runners running at that time. (4.9 Miles, 7:20 pace)

Ragnar Hill:

I wasn't planning on running any more after my last run but I felt impressed to get out and run with the girls who were running the toughest hill on the course.  They were so determined to finish this run, they just needed the encouragement coming from someone the whole way instead of in the van while driving. I ran/walked with them and they pushed themselves to the limit. What a couple of driven women who have hearts as strong as lions. Both instances I let them start things out and then after a bit I jumped out and ran with them the rest of the way trying to help them as mush as I could by talking, teaching, and encouraging. I was more impressed this day than many other days and love to see someone give it their all.  They each conquered a huge feat today. (5.6 miles, 2800 feet in climbing). 

Ever since starting school I have not been able to do much running at all. A few miles here and there is about what I get. Today I was able to run in the inaugural temple to temple run.  I came in to this thinking it wasn't going to be a very big race, but boy was I wrong. There were upwards of 5000 runners running. I was thinking I would be able to be one of the top runners, but then I saw all these faster runners at the start.  So I decided to run as best I could.  Talk about a down hill race.  It was so fast. We took off down from the northeast corner of the Provo temple and then crossed the street and headed down stadium drive. I was amazed at how many people were just flying down this course. first mile was a 5:03. I still felt good and kept pushing the pace. I dropped a little bit but so did the grade. 2nd mile was a 5:45.  At this point, the lack of running was getting to me a bit but I still wanted to push it. After all, it is only 3 miles. last mile was a 5:50.  I finished in 16:40 which is much faster than I had even thought. It is good to see that I could run that fast. Very fun race and great race. Look forward to next year.  Ended up 6th overall (of those that had timing chips, probably in the top 20-30 counting everyone).

I am finally done with my anatomy class and now I am ready for some training. Got up this morning and ran 6 nice and easy. Felt good to get back out running.

Second day in a row.  Didn't want to go too much too fast so only did 3 miles.  Felt great.

Still going strong and getting more excited each day. I need to look for a good race that I can do. I do have Las Vegas Ragnar in October, but I need a race. Something to satisfy my craving for a short spell.

easy miles at lunch 

I figure since I didn't get signed up for HCH this year and my wife is running it instead, I would run my half in the mountains.  What a tough run since I hadn't ran that far in a while. It still felt good. 

Good run this morning on the trails again. Nice and easy with some pushes on the uphills. Felt great.

Nice easy run in the morning. 

I love running on the trails. Ran with Alex and with Janae (?) Hungry Runner Girl. It was a great run.

5 Easy miles.  Still easing in to some good mileage. The last 3/4 miles I tried to open it up to see how my hip was feeling.  It felt great. Looking good.

Ran through Lambert park after the flooding. It was a fun stomping through the mud. Really slow miles trying avoid falling. Oh well. Still a good time.

Got a good 6 miles in this morning with a littl pick up towards the end. Been running lots of trails in hopes that once I get on the road I will be able to have some good endurance.

Got in a good 10 miles on the PRT. It was great weather with even a little bit of rain. Didn't want to go too hard since I was moving houses all day saturday and had a full day ahead of me. Still felt real good and was glad about that.

After a long week of late nights and no sleep I finally found some time after having spent the day moving to get a little run in. Felt good but I wish I had more time running.

Hopefully a good start to the week. I am trying to get my schedule all worked out for the days that I can run. Being in school and working 40 hours a week and moving in have really taken my time away from running. Priorities are what comes first and right now running is down a little bit.

So I was walking by our gym at work and thought, "I didn't run this morning and I really want to run. But I have jeans on and a long sleeve dress shirt, and no running shoes. Oh well." So I ran 3 miles pregressive. Started out nice and easy and moved up little by little, eventually ending the 3 miles at a 5 min pace. I was a little sweaty and warm, but boy do I feel good now. I needed that. I think I may take my next 15 min break by the gym again.

I had a little bit of time before I had to be at work so I got to work early and ran on the treadmill. I don't personally care for the treadmill but with the amount of rain and lack of time I had to use the treadmill. It works.

Decided to run home from work and then tomorrow run back to work to get my car. The run home was great. felt real good and just kept it nice and steady.

Wanted to take it easy this morning.Kept it nice and slow. 7:15

Lunch run with the last mile at my new goal of 6 min/mi MP. Felt great and excited for some good running.

Got up this morning feeling good and ready for a run. The 10 miles I ran were nice and easy and on the return 5 I got a little faster each mile.  Nothing drastic but just a little faster each mile. 7:17

A good 6 miles at lunch today. Felt good on my birthday.

Ran with the crew of awesome, inspiring runners this morning. You can't help but want to be better when you run with them. It was chilly this morning and it felt great. Funny ending to the run though. As I was rounding the corner to get on to the track to finish my run, I did not see the chain going across the driveway and I was moving fairly quick.  I was suddenly stopped in my tracks bent in half. That chain going across the driveway does not give way very easily and I apparently can't run fast enough to break it. I ended up with a big bruise across my hip and abdomen. All is well though and I laugh at it every time I think of it. I won't forget that again.

Got out this evening and realized I hadn't drank anything all day, so I started deydrated. towards the end I started getting heart burn. It wasn't fun. Gotta be smart.

Was able to run at lunch today. Not long after the run I went home from work feeling sick. Was in bed for a couple days after that.

Was ready for some good trail running. Found out that it wasn't going to be trail. So I ran the PRT with Tris in my trail shoes. Not too bad. Felt good to be back out running after being sick. 

Good morning run. Nothing unusual happening.

Good afternoon run. Ran 5 miles easy then did some track work. Ran 2 800's at a 5:40 pace with a 400 recovery in between and then ran a 400 with a finishing 400 recovery. It was nice.

Cruising at lunch. the 4 miles out was in to a good head wind and the 4 miles back was smooth sailing. Felt real good. Rolled and stretched real good afterwards. Ready to go again.

Haven't ran this far in a while. Felt good though.

Started out thinking I would go easy. After the first mile was faster than I had wanted I decided to go every other at MP. It felt real good and then made my lunch taste that much better.

AM. Set out this morning with the knowledge of running 7 miles. As I started the run I decided that I would not look at my watch at all. I ran the whole 7 miles at a comfortable pace. Not too fast but fast enough to know I was trying. It felt great. If I felt tired I would slow a bit and if I felt like going faster I went faster. It was a fun run.

PM. Well I had to run home as well. It was raining the whole way home. It was still a nice run. Not bad for my double. I need to do this more often.

It was a nice morning to get in a good long run. I was able to see Matt and Scott along the run as well. I love the running community and the runners out there. Felt real good. 7:29

A little tired this morning so I took things easy. Nothing out of the ordinary happening. 7:19

Good run at lunch since I can't pull myself out of bed these days.

Nice and easy.

Oh how nice it is to be done with school. Now it is time to get back in running/marathon shape. It was very icy during the run so we went real easy. It felt real nice to be out running again.

Let the good times roll.

Had a couple of faster miles with Dave Taylor, but nothing too drastic.

Normal 6 mile loop. Just trying to keep it under control.

Feeling good.

This was nice to run in the light of day, with a little bit of sun. Had to wear sunglasses.

It was cold this morning. Towards the end I started to cool down and that is when I knew it was time to finish.

Nice easy so I can be ready for a longer run tomorrow. Hip seems to be doing pretty well, even for running every day this week. I'm happy.

Nice and easy.

AM. Ran 5.5 with Tris early morning. Nice and relaxed.

Afternoon. Warmed up a bit then ran 3 800's around a snow packed track slipping and sliding.They were tough trying to balance. Times were 3:26, 3:29, and 3:32. Cooled down a bit afterwards. Felt realy good.