Running

AM 12.60 on the TM because it was way too windy outside.  Was a little unsure of this run cause my knee has been sore the last two days.  Just kept things really slow the whole time.  Probably avg about 8:40 for the run.  We will see the damage that was done over the next few days.

AM 5 at about 8:40 pace.  Slow to just try and work out some soreness from Saturday's run.

AM 7.35 at just over 8:15 pace.  Down past the JRP and back.

PM 35 min on the elliptical and then lifted for 20 min.

AM 4 slow miles.  Avg around 8:40.

PM Lifted and elliptical for 20 min

AM 7.5 at about 8:15 pace.  Down past the JRP and across Pioneer Crossing and back.

AM 15.05 in just over 2 hours and 2 min (about 8:07 avg pace).  Started at 5:30 and went from my house down through the farms over the JRP and up into Lehi.  Eventually made it down by the freeway and came back.  A lot faster run than I was expecting.  Struggled the last 2-3 miles cause this is further than I've run in quite a while.

PM Lifted and did the ellptical for about 30 min.

AM 8.15 in 1:05:03 (7:59).  Met up with Matt, Scott, Reed, Toni, Mike and Chad and ran the loop from Scott's house.  I dropped back from the group after about 5 miles and cut it short as well.  Good run and fun to run with these guys.  Hips and quads are a bit tight from Saturday's run.  Left knee a bit stiff.  Just need to be a bit careful.

PM Lifted for about 15 min and then 3.15 slow miles on the TM.

AM 8.15 in 1:04:23 (7:54).  Met up with Matt, Scott, Reed and Chad on the JRP.  I ran the first 4 with them and then turned back.

PM Lifted for just under 40 min.

PM 3.25 slow miles on the TM.  Elliptical for a few minutes.  Left heel is pretty painful the last few days.  

AM 60 min on the elliptical.  I needed no pounding today.

AM 17 in 2:19:51 (8:14).  Started just after 5:30 and basically ran up past the Ivory Ridge tennis center and back.  Left heel hurt the first couple miles and the last couple miles.  Last two miles were really slow and I was hurting good.  Probably overdid it and am just hoping now I didn't do more damage than good with my left knee and heel. 

AM Elliptical for 60 min.  

PM Rower for 12 min and then elliptical for just under 29 min.

AM 60 min on the elliptical.

PM Lifted

AM 8.05 in 1:07:45 (8:25).  Down over the JRP and back.  Left heel has been bothersome which is why this is the first day I've run this week.  It was still sore today.  Lifted for 40 min after.

PM Just under 50 min on the elliptical

AM 7.55 in 70:00 (9:16) on the TM.  Really slow run today, so that I will hopefully feel okay to run longer tomorrow.

PM Elliptical for 45 min

AM 15 in just over 2:06:00 (8:25) starting at 5:30 AM from Mark's house with Mark and his neighbor Scott.  Went up to Suncrest and back.

PM 4.15 at about 8:30 pace.  No run or exercise this morning cause of an early morning meeting.  Knees are sore and hips seem tight.  Not recovering well from the longer runs on Saturdays.

AM 7 in 56:00 (8:00).  The mother loop with Matt, Mike and Reed from Matt's house.  I cut it short and just headed up 300 West and back to Matt's.  Good run for me.

PM Lifted for about 25 min and then ran 1 slow mile on TM.

AM 6 miles at about 9 min pace.  I picked about the hilliest and windiest route ever.  

PM Lifted for about 30 min

AM 7.05 at 8:25 pace.  Thought I was going faster, but I guess not.  

AM 17.35 in 2:22:42 (8:13).  Started at 5:30 from my house.  Made a big loop.  Redwood Rd to Pioneer Crossing up to State St. and back around via the farm roads.  The good news is that I felt a lot better in the later stages of this run in comparison to previous long runs.  The bad news is that I'll have to run about 9 miles more than this in a few Mondays.

AM 9 in 1:09:09 (7:41).  Met at Scott's house and ran with Matt, Scott, Mike and Toni.  Cut it short a bit.