Dare to be great!

Time trial half marathon while we are on vacation in Las Vegas.  Ran solo and used the garmin as my guide.  Unfortunatly the second half was pretty much uphill.  Legs and lungs felt pretty good. Wanted to keep all my miles under 7:30 but thats how it went.  Average 7:27 and a new PR for the half.  Total 1:37.38

mile 1 7:17

mile 2 7:14

mile 3 7:21

mile 4 7:35 hill

mile 5 7:25

mile 6 7:22

mile 7 7:17

mile 8 7:31

mile 9 7:43

mile 10 7:45

mile 11 7:38

mile 12 7:33

mile 13 7:15

last .1 7:11

Nice and easy recovery run around the neighborhood averaged 8:49 pace.  It started raining lightly around mile 2.5 and continued for the rest of the run.  Finished with hill sprints x2 and one leg hops x2.

Nice run in Liberty park.  Didn't have the time to do all I wanted to do, but at least I was out there.  Warm up of .75, 3K @ half marathon pace, 2k @ 10k pace, 1k @5k pace, with 2 min recovery in between each.  Averaged about 7:20 for the whole thing.  Had to get back to work, will try to do some more this afternoon after TJ's soccer practice.  Legs felt pretty good.

Yoga tonight with the wife, then some core work and weights.

Ran on the TM today, due to the threatening rain storm.  1 mile warm up @ 9:16 pace, miles 2-5@7:30 pace, mile 6@ 7:24 pace, mile 7 @7:19 pace, 8 @ 7:08 pace, 1 mile cool down @9:16 pace.  Started out the run with some negative thoughts but I was able to fight through it and finish strong.  Probably because I hate to run on the treadmill.  Got to keep fighting this week and next then the taper begins for the Ogden Marathon 

Ran this morning with Chet.  Started at the house and headed into the ranches, then towards Eagle Mountain then back the same way.  It was the farthest distance I have ran up to this point.  We averaged 8:29 per mile.  Legs felt o.k. but are fatigued from this weeks training.  I was able to push the last half mile so I know there is still more in the tank and we were able to hold a conversation during the run.  Only one more week of hard training then the taper for the Ogden marathon begins. 

Couple easy miles around the neighborhood, garmin died after the first mile, rain started after the first mile, ended about mile 8.  Went to the dentist right before the run and it felt funny running with a numb mouth.  Legs felt good, probably averaged about a 8:25 pace.  Ended the run with hill sprints straight legs x2 and no arms x2.

Tempo/ speed work around the neighborhood.  Started late and had to motivate myself to get going, finished around 10:30 PM.  1 mile warm up, 3k @ half pace, 2 min active recovery, 2k @ 10k pace, 2 min recovery, 1k @ 5k pace, 2 min, 800 @ 3000 pace, 1 mile cool down.  Felt good to push through the hills and complete the workout.

Ran a blistering fast mile with my eight and six year old boys. Came in just under 11:17. It was nice to get them out and run, my six year old got finished and said that was not even hard and jumped straight on his bike to prove it. He finished up with me doing push-ups, sit-ups, pull-ups, and some weights.

Tempo run on the path (.9 miles long, back and forth, back and forth) in our neighborhood while Spencer was at soccer practice.  1 mile warm up, seven mile tempo run @ half-marathon pace 7:23,7:19,7:17,7:16,7:16,7:06,7:04, 1 mile cool down with Spencer (8) after his practice.  Run got progressively better, felt pretty smooth, a little pain in my knees after the run, but felt pretty good overall.  My first 20 mile run is coming up on Sat. so looking forward to that, I must be crazy.

Long run with Chet this morning.  Started in Saratoga Springs and ran to Highland then back.  First two miles were down hill then, gradual uphill until Highland.  Lungs felt great, legs were feeling the miles this morning, especially my calves.  Average pace for the run was 8:27.  The last two miles back up hill I was able to open up the legs some and it felt like I could cruise for a long time.  I think with some taper the marathon should be great.  Got home and jumped in an ice bath, then off to the soccer games to watch the kids.  It also started snowing on us pretty hard in Highland, I'm officially sick of winter.  Snow or no snow the grill is getting fired up this afternoon.

Didn't have time for my recovery run yesterday so mixed up todays workout to incorporate some recovery into it.  Mostly slow recovery pace with three miles mixed on of half pace.  Averaged 8:31 for the run. 

Played softball for the company's yearly game.  Our team really sucked and I was in center field so I'll give myself a mile at least running around.

Was on vacation in Capital Reef.  Beautiful run, attempted to warm up with 2, then 10 @ marathon pace, then 2 cool down.  I don't think there is a flat stretch around but got a inspiring run from Capital Reef down to the scenic route 12 and back.  With the hills and wind there was no maintaining a pace, managed to average 8:30 per mile.  Just had fun and enjoyed the downhills.  Then got back and hiked all day with the family and played 18 holes of disc golf at the end of the day.  Lot of time on the legs today.

Six easy miles around the hood with Chet.  Got done around 10pm, easy talking pace.  Didn't draw St George this year, but found out I got a slot in the Wasatch Ragnar Relay.

Ran around the hood again tonight by myself. 

1 mile warm up

1.25 in 7:32 pace

90sec recovery

1 mile in 7:09 pace

90 sec. recovery

.75 miles  in 6:57 pace

1 mile cool down

5.33 total. 

Ran around liberty park on my lunch break. 4.5 total

1st 1.5 7:34 pace

2nd 1.5 7:05 pace

3rd 1.5 7:02 pace

Felt good to be out today, great weather.  Pace felt pretty comfortable. 

Ten miles on the JRP from the iron bridge with Chet, good run, beautiful morning.  Easy pace 8:23 average, last long run before Ogden next week.  Feeling excited, hopefully worked out all the bugs and put in the miles I need before my first marathon.  It feels good knowing come what may I trained hard and pushed myself to get out rain or shine.  Time to take it easy this week.

3 easy laps around liberty park with Blake.  Nice and easy AP probably just less then 8.  Legs are feeling pretty good.

This was my first marathon and learned a lot, I have been training for a few months and have a running background, yet without actually having run one before I had no idea whatI was getting myself into.  I used timing estimators, calculators, training runs, ect.. to try to gage what pace to shoot for.  I set a goal to finish under 3:30 and planned on doing all it took to get there.  My plan from scouring race reports and talking to everyone I could was start out at about a 7:48 pace and try to hold that until mile 18 and the canyon then open up the legs and if they had it float down the canyon, then just push through the last few miles through the city to the finish.  I have fought through pain before and was sure I would be finishing strong with the crowds and my family cheering me on.  At least that was how I envisioned it would be in my mind... here's how it really went. The afrnoon before we got our packets from the expo then wanted to drive the course to see what we would be up against in the morning.  The drive was beautiful and driving up I was getting excited seeing all the downhill or so it seemed on the drive.  We were able to stay in Layton with Chet's brother the night before the race.  Got up early and headed to the bus area.  Got to the staging area on one of the first buses and got to use the port-a-poties a few times before the lines were too crazy.  Then sat by the fires and warmed up before the race.  The temps. were great and was getting excited for a great run.  Didn't get to warm up as much as I wanted and the next thing I knew the we were lined up and were off...I used my garmin for the race and will give my spilts off that

Mile 1- 7:44   Mile 2- 7:45  Mile 3-  7:43   Mile 4-  7:39 here is where I said goodbye to Chet as he was flying, my stomach started talking to me at mile 3 and I thought it might go away but no so around mile five I hit the potty...short and sweet and back on track....

Mile 5-  7:47  Mile 6-  7:44  Mile 7-  7:47 Mile 8-  7:52 Mile 9-  7:42....I was feeling great through here and was enjoying the views and the vibe of the run...Mile 10- 7:54  Mile 11-7:57 Mile 12- 7:51 Mile 13- 7:59  Mile 14.... here is where I caught back up to Chet at the bottom of the hill...the last few miles were good but seemed to be more uphill then not Mile 14 was 7:54 Mile 15-  8:15..first mile over 8 but with the hills felt pretty good about it, in hindsight I would have backed off a bit...Mile 16- 8:00 Mile 17-  8:01 Mile 18- 7:45 here is where I cheered as we turned into the canyon... time to fly...Mile 19-  8:02  Mile 20 8:19...seriously were did all the downhill go it felt more uphill and my legs were starting to feel it pretty bad the wind did not help either...Mile21 8:35 Mile 22-8:40 somewhere in here the 330 pace group passed me and there was nothing I could do to keep up...Mile 23- 9:07 Mile 24 here is where it got "interesting"- 10:36 Mile 25 11:15 Mile 26 -11:41 last .2- 10:35 I have always heard of hitting the wall but until you are there you can not appreciate it... It was all I could do to keep my legs moving and not stop, as soon as I crossed the finished line my legs gave out completly and had to be picked up off the ground and wheeled to the medical tent. I usually finish strong and was sure I would not  be "that guy," but it is what it is and after some fluids and my color came back they released me back to my worried family.  I have a house with too many stairs and my legs are completly trashed.  My  Garmin has a time of 3:40.58, the pictures my wife took have me crossing the finish at 3:42.44, the official time on the site have me at chip 3:42.19 and gun 3:45:58 don't know what to think about that.  Great race, learned alot, and am already strategizing for the next one. Even through the pain I am hooked.... 

The kids were begging me to take them for a run, so we went around the neighborhood once.  I can almost walk normal now since running the Odgen marathon.  Going down the stairs is still painfull.  I have never been this sore in my life...

Jogged to the park with the boys.  Did some cross training, push-ups, sit-ups, pull-ups, core work, and upper body weights.  Tomorrow morning I plan on running again with my wife, ease my legs back into it. 

Nice and easy around the neighborhood with Laurel.  Legs are feeling tons better and next week I will start pushing it a little more.

So my neighbor has been training for his first half marathon.  Come to find out the Capital Half Marathon was cancelled.  I spoke to him at church yesterday and he let me know about it.  I told him to come to my house in the morning and I would run it with him.  I was half joking around but low and behold he showed up this morning ready to run.  I feel like I am coming down with a cold and had a sore throat but threw on my running stuff and make up a course in my head and we were off.  Nice run around the back side of lake mountain and back to the house.  His pace was nice and easy and I kept him hydrated and in good spirits.  I called our wives with one mile to go and they were waiting with signs and a ribbon across the road for him.  I guess I can claim I finished second overall.  I would hate to see all his training go to waste and it felt good to help him out.  My legs are almost healed from the Odgen Marathon and it was nice to put some miles on them again.

Been a slacker this week.  I even had my running clothes on a few times, but family commitments, headaches, blah, blah, blah... I was a slacker.  So had a nice run this morning, went up in the hills in back of the house.  Gave my lungs and legs a workout.  Hard to get any speed on the roads and hills, but was able to open up in a few areas.  AP 8:05   5.32 total miles

Met up with the Fleet Foot weeking running group for the first time.  We met at the smith's in Highland and ran to the top of Suncrest and back down.  Beautiful views and run,  9:03, 9:27, 10:05, 10:04, 9:40, 7:51, 6:29, 7:10, 6:45, 8:16. last .21 8:36,  legs felt good and was an excellent training run for the Ragnar in a couple weeks.  Felt good to float back down the hill.  I was chatting with a guy who lives up in my neighborhood most of the way.

Nice run with the guys at work around Liberty Park.  1st lap 11:46, 2nd lap 10:57, 3rd lap 10:38.  About 1.5 each lap.  I have been a huge slacker lately.  I did go camping all weekend and work has been crazy busy, but enough excuses.  I guess I'll just have a huge taper for ragnar this weekend.

My first leg of the ragnar relay, I was runner 12, 4.79 miles, 8:21 average.  Tough climb up to snow basin.  Beautiful night and a great time.  I was wanting some more downhill after this one.  Legs felt good

My second leg of the ragnar relay.  I decided to leave the garmin off and just enjoy the run without worrying about pace.  I think it was about 6.9.  Leg 24.  It was a moderate climb for much of it.  I really enjoyed myself on this run, don't know what pace it was at, but I was moving.  I did get passed on this  leg, the only time during any of my legs, and this guy was moving.  It was fun watching him run effortless away up the hill from me. 

Got little to no sleep the whole relay, and before I knew it, the time had come for my last leg, leg 36. I believe it was about 6.9 again.  The garmin was left on so the battery was dead, but I was glad, I made a goal to run the whole relay without my competitive nature coming out and just let myself enjoy my first raganr.  There was alot of trail running on this leg, I love to run trails so it was good.  I ran strong the whole leg and was able to cross the finish line with my team smiling and feeling good.  Go Team YES

3 easy miles at Liberty Park during lunch with Blake and Terry.  lap 1 - 12:00 lap 2 - 11:06 just trying to get the legs moving again after ragnar.  Felt pretty good.

Good run with Laurel up and around the hills around the house.  I almost got her hooked on trail running, at least she says she wants to do it once a week with me.

Good run this moring, was planning on going further on the road, but turned and headed for the foot hills about 2 miles in, 7:14,7:33,here started the up-hill trail running,9:00, 8:22,9:01,last .57 6:55 pace.  Wanted to push it a little, and with the heat and hills felt like I was able to push the pace more so than I have in a bit.  I am usually in the high country starting next month till Dec, so the more hills I train on now the better.

Had a lesson on fitness tonight with the family then went to the local track to run. My 6 year old ran a 8:38 mile with me, then we did a bunch of small races and ran the stadium bleachers a few times. I tweaked my knee last week wakeboarding so I have been taking it easy the last little bit. I hope it feels better soon.

Went running with the guys from work at Sugar House Park this afternoon.  It was the first time I have tried to really run on my knee since I hurt it a few weeks ago.  Felt pretty good, I will have to see how it feels tomorrow.  Averaged about 7:50 pace.  I wanted to run some hills so it was nice just not a lot of shade for how hot it was.  Hopefully I let me knee heal enough and can get back into a groove.

two laps around sugar house park at about 1400.  Finished in about 21:50, can definetly tell I have been not running the last couple weeks, my lower back was really tight and kept having sharp pains, need to stretch more.

2 laps around liberty park around noon.  1st lap 11:31 2nd lap 10:51  22:23 total 3 miles

Can definetly tell I have been slacking lately.  Lungs and legs were heavy, and felt somewhat lightheaded afterwards.  On a positive note my knee felt good and was able to push the pace the second lap even though I was struggling.  Note to self....consistency

Had a great run with Chet this morning.  It was good to see his smiling face early this morning and having someone waiting on you sure makes you motivated to wake up early.  Ran 6 up around the hills and trails in our hood. 9:49,9:11,9:08,8:00,7:55,8:05.

It was hard to get any speed with the ruts and climb, knee felt good still.  Hopefully I can keep building up from here.

2 laps around liberty park during lunch. Lap 1 11.40 lap 2 11.11 total 22:52. Nice to be out and running, yet everything feels out of synch. Hopefully it is the start of good things to come. Got to get back into routine, stepped on the scale and I had gained 15 pounds over the last 2 months. I guess you could say I had a relapse.

2 laps around liberty park for lunch 1st lap 12:08 second 11:11 total 23:20. Just tried to keep the pace nice and easy until about the last quarter mile then tried to push the pace, felt pretty good.  I need to go on a longer run to see how my actual fitness levels are as I can pretty much fake my way for 3 miles.

So I tried the barefoot running while Trenton was at football practice.  Ran around the outside of the city park for about 3 more miles.  Actually felt pretty good, the pace was probably between 7:40-8:00 per mile.  I've got to enjoy this weather while it lasts.

Five miles with Laurel on the JRP, started above Camp Williams, besides some stomach issues halfway through it was a nice run.

First longer run in a while.  Met up with Chet and the Fleet Feet Sports running group.  My knee felt pretty good, yet I can tell my fitness levels are not where they need to be.  Hopefully the next couple weeks I can work on my speed and endurance.  Average pace 8:25

Ran 3.1 barefoot in the park while waiting for Trenton's football practice to end. 23:15 average pace 7:29 there is a slant to the park so it felt good to let the legs go on the way down and it also felt good to let the lungs work on the way up.  Ran .5 on the way home with my 5 and 6 year old to cool down.

10 miles with the saturday morning group. Started at the iron bridge, ran north up around Camp Williams, back down redwood road and back to the bridge.  8:22 average.  Felt pretty good, well at least once we started going back downhill.  Knees felt fine.

Went on a hike with Laurel up Little Cottonwood, nice hike, along the creek, then went on another hike up Bell canyon, saw a little rattlesnake right off the trail.  It was wierd hiking in snow one minute and seeing a rattlesnake the next.  PS I hate snakes.

Steep hike up around Grandier Peak.  It was nice to get out a enjoy the sunrise and views.  Got my legs a pretty good workout even though it wasn't officially a run.  I'm guessing around 4 miles round trip. 

I did some progressive .55 mile laps during Spencer's football practice.

Paces were 8:25,7:55,7:24,7:03,6:50,6:30 total 3.35miles in 24:35

Then off to Trenton's practice, ran 2 miles around the outside of the park barefoot in the grass. 1st mile 8:27 2nd mile 7:53 nice and relaxed and enjoyed the evening.

I am wanting to possibly do the Provo Halloween Half this year, my wife did it last year at it looked fast and fun.  I am not sure where my fitness levels are for sure now.  I would love to be able to bomb down the canyon, but don't know if my legs could handle it right now.  I need someone to come up with a discounted entry, I don't know wishfull thinking.

Did a jaunt up Little Cottonwood canyon.  Worked my way up to the ridge top then mountain goated my way back down.  Round trip took about 4 hours so I will say 4 miles.  Beautifull up there now.

I had a nice run this morning, started at the iron bridge and went south on the JRP.  I had a hope or aspiration to keep my times under 8 per mile.  I want to build up my speed on my longer runs. Legs felt good, times 7:59,7:57,7:52,7:43,7:42,7:54,7:37,7:34,7:46,7:28,    average pace 7:45, I was definetly pushing it on todays run, want to be able to keep this pace and be fairly comfortable, it would have been hard to keep a converstion for much of the run.  It does give me hope as I was able to push it the last couple miles.  I chatted with Davy Crockett during the run for a little and it was nice to see another blogger on the trail.

Run with Blake around liberty park. I was worried about this run due to the large amount of BBQ I ate prior to our run.

2 laps 1st lap 11:22 second lap 9:48

I decided to try a push it a bit on the second lap. It felt pretty good. Still trying to build on my speed.

3 easy miles with Laurel around the hood. We did also go hiking with the kids this morning up Big Cottonwood canyon.  Probably went a couple miles.  Leaves are beautiful this time of year.

Had a great run, we rented a cabin in Hatch, Ut. for the weekend.  I took off a little bit before sunrise and ran up the dirt road into Proctor Canyon.  It was fair to moderate uphill on the way up.  Miles up were as follows: 8:46,8:50,8:59,9:28, and 10:10.  I just enjoyed the views on the way up.  It was fun coming down to let my legs carry me when the terrain allowed.  Miles back were: 7:53,7:24,7:07,7:01, and 6:50.  AP for the run 8:15.

I am hopefull if I keep my training up and stay injury free I can have some breakthrough runs in the next weeks/months.

I hiked with the family an additional 4 plus miles in and around Bryce Canyon later during the day.  We sure live in an amazing world!

2 laps around liberty park with Blake during lunch.  Nice and easy, I can tell my legs are still a bit sore from this weekend.  Beautiful day for a run. first lap 11:37 second 11:41 total 23:19

I found out I got into this race two days ago.  I knew it had the potential to be a fast course, I also knew my training has not been what it should be lately.  That being said I hoped to go out fast and if my legs held out to go on to glory.  If they did go out at least I would go down shooting.  Well I kind of went down shooting, but at least I had a PR and a great time racing down the mountain.  If I would have been able to keep training and did not get injured earlier this year it could have been a really good race for me.  As it was at least I crossed the finish line standing up and smiling. 

miles were as follows:6:31, 6:18, 6:19, 6:24 these miles were steep downhill, I was pushing it but felt pretty good coming down, 6:58, 7:29,7:43, 7:31, 7:39... I could tell from these miles it wasn't going to be my day, but I tried to keep pushing,mile 10 7:45,7:56,7:56, 8:09, last .1 8:00 My legs were pretty much done by the end.  It was nice to see my family cheering me on at the finish.

All times are from my garmin.  I learned alot this race and my mullet was flowing.  I probably had PRs for 5k and 10k also.  My watch time was 135:10, official time 135:12

I can almost start walking normal from running the Halloween Half last weekend.  My calves were destroyed from the downhill.  I punished my legs some more this morning with a 3 hour hike/run up little cottonwood canyon this morning.  Fresh snow, lots of deer, and some extreme vertical.  Beautiful morning.

Another hike/run up little cottonwood canyon.  I was all over the mountain, actually pretty nice weather.  Growing up in Florida, I sure love the mountains here.

Run with Chet this morning around the hood.  It was windy, snowy, and dark when we left, thank goodness for a training partner.  My legs were still very sore, my calves especially.  I treated it as a recovery run.  I signed up for the ogden marathon again, so now is the time to start training and watching my diet.  My weight right now is about 168, would like to get it back down into the low 150s.  Let the games begin.

Couple of miles on the treadmill after sitting all day in a training session.  Took it pretty easy, started out around 8:25 pace and gradually bumped it up every so often.  Probably averaged around 7:50 pace.  Hopefully my calves are shook out enough.  Got some new shoes over the weekend and they felt really good.

Hit the treadmill before training today.  1 mile warm up 8:57 pace then did half mile pick ups with a quarter mile recovery in between.  1st .5 in 6:27 pace, 2nd in 6:18 pace, 3rd 6:05 pace. finished with a cool down mile at 8:57 pace.  Hopefully I can begin working on some speed.

3 miles around liberty park with Blake.  1st lap 11:39, 2nd lap 11:15 - 22:54 total.  Legs felt really good, just took it easy, should have some really great runs in the next cople weeks.

3 easy miles with my wife around the neighborhood.  I had plans to run yesterday, but felt like I was coming down with something.  My throat is still a little sore, but I hope it is on the way out, I need a good run tomorrow.  I also updated my blog from last years records I kept.  Hopefully this year I can increase my mileage and times.

Great run this morning with the group from fleet feet.  Ran from the shop to the jrp then south to the flight park, then looped back using the back streets to the shop.  Miles were as follows: 9:07,8:23,8:08,8:06,8:10,8:11,7:55,7:52,7:52,7:47,8:15,7:38, last .5 7:01  I felt pretty good the whole run, I was worried due to the fact I am still battling a small cold.  I am excited to keep training and building up and reach my goals at the Ogden marathon in May. 

Planned on going for a nice recovery run around the neighborhood.  I shouldn't have read some blog entries earlier today because I was inspired and my legs felt good so I pushed it some.  I think I am almost over my cold, and am excited to get training again.  Miles were as follows 7:21,7:17,7:45,7:29,7:31,7:12, last .2 6:35  45:45total for 6.2 AP7:24.  There are a lot of hills were I live and tried to push it up the hills and coast the rest of the time.  This time last year this run would have killed me, I felt in control the whole run and tried to enjoy it. 

Due to work, my niece's concert, and my wife going to her zumba class till 10 PM.  I did not make it on a run tonight, however it is probably a good thing as I am almost over my cold and everytime I run lately I cough up a lung afterwards.  I did do some stablilty exercised, planks, pushups, pull-ups, sit ups, and dumbell excercise.

I got to run with my older brother who is staying with us today.  I have not ran with my brother in probably 20 years. 3 easy miles in our neighborhood. 

Nice run this morning with Chet.  I was worried with all the wind and snow last night.  We ran on the JRP, started at the iron bridge and headed north.  8 miles total. 8:14 AP.  The trail wasn't too bad, somewhat icy in parts, the roads in our neighborhood are covered in ice and snow.  Run felt nice and easy, I might try to talk the wife into running a couple miles with me this afternoon.  I got my first pair of running pants/tights yesterday.  I must admit they were pretty nice to run in today, sure beat by old sweat pants, and I got them for a smoking deal.  Now I need to get a windbreaker style jacket/ shell and I should be almost covered for winter running.  Anyone have any suggestions on which jacket to buy?

Ran with Laurel and extra 3 miles around the neighborhood, what a difference a couple hours make.  Sun was out, the roads were dry, it was great to be out.  The wife is getting a bit faster, it is nice to see her progress.

Went on another hike/run out in the mountains today. Started at the Orson Smith? trailhead in Draper, then headed up the cherry canyon trail. Got pretty high up in the snow, then turned around and came back. Other than the wind blowing like 90mph it was nice, sure beat being at work. I have no idea how far I went, but I'll say 3.

I guess yesterday's jaunt up in the mountains worked out my legs harder than I expected.  I did 3 laps around liberty park today.  I could tell during the first lap my legs felt a little heavy, so I just tried to let my legs dictate my pace.  1st lap 7:44 pace, 2nd 7:46, last 7:18, AP total 7:36.  I started to loosen up during the last lap, felt great to get out.  I was starting to get a headache at work, so I threw on my running clothes and took off.  With thanksgiving coming up I am grateful for a job where I can "take off" and go running.  I am also thankful to be able to run, expecially with all the delicious calories I plan to consume tomorrow. 

Went and played some turkey bowl football with the guys in the neighborhood.  Took the kids to the fleet feet 5k for the kids races.  Trenton won the race for the 5-6 year olds.  I was so proud of him.  I got to get that kid in some more races, he is fast.  I will try to get some more running in later.  I was supposed to go with my wife but she ditched me and went when I was playing football.  It was fun to sprint around the park and play some ball, especially since I didn't get hurt.  Now off to the in-laws for some more football and turkey.

Another run/hike up above Draper.  Started at the Orson Trailhead, went up to the shoreline trail, then north to the Trail of the Eagle.  Went up the trail quite a ways into the snow and around a big bowl.  Enjoyed the view then went down the way I came up.  I don't know how far I went but it took 5 hours and I was moving most of the time and my legs feel like they ran a marathon afterwards.

Fun run this morning with Chet.  We decided to run the trails in corner canyon, started below the Draper temple at the coyote hollow trail, then linked up with the clark trail and went to the road at the top, then ran around to the ghost falls trail and bombed back down until we got back to where we started.  I used to run this trail at least once a week when I worked close, but it has been at least a year and a half since I last ran it.  It is so much fun to fly down the hills and curves. It was about 4.6 miles round trip. Total time 43:52  Decided to stop at the JRP trail in bluffdale for some extra base miles on the way home.  Once we started running I could really feel my legs from the death hike/run yesterday, especially in my hips.  After a mile or so it felt much better, I should have eaten more than a bowl of cereal the night before, as I was feeling low on fuel. Ended up with about a 8:30 average.  Ended up doing 4.2 miles.  Beautiful morning to run and the trails were nice, no snow, and still frozen, so no mud.  I am going to be hurting in the morning.

Ran with the guys at work around Liberty Park. First 2 laps were at 7:48 pace, last lap 6:30 pace.  4.5 miles total.  Nice run...

In an attempt to build on some speed, I ran on the treadmill at the gym. 1 mile warm up @8:49 pace then 3 half mile repeats at 6:00 pace with a quarter mile recovery in between at 8:49 pace. Finished with a cool down mile at 8:49. Felt pretty good, hopefully with time I can make this my 5K pace.

Had a nice hike/run this morning. Started at the trailhead around the mouth of parley's canyon. Hiked up almost to the summit, then headed around a big bowl and looked down into the Millcreek side stopped when the snow was above my knees. Beautiful hike. Tried to jog/run when the terrain permitted. My legs were shaking pretty bad when I got done. No gps, I'll say 3 miles, felt like 15. Great sunrise and I beat the storm on the way out.

A couple of miles during lunch with the guys from work around Liberty park. Just tried not to get blown away by the wind or hit by flying branches. 1st lap 12:03 second 11:33 My ankles kept being blown together, it was kind of fun, but my hands were freezing, I was not prepared to run outside today.

Had a really good run this morning.  Started out helping my neighbor move for a few hours, at least when we were done the roads were dry and the sun was out.  Went by myself this morning, started at my house and went out of the hood and headed north on redwood uphill into a headwind and past camp williams, then looped back down to the JRP trail.  It was really nice on the trail as I had a good tailwind and felt like I could float on forever.  Linked back in to the new road, felt pretty strong heading back uphill towards the house even heading into the wind, looped back through the neighborhood around by Chet's house (I waved) and back home.  AP 7:49 Miles were as follows: 7:42,8:14,8:43,7:31,7:31,7:40,7:40,7:48,7:39,7:57,7:46, last .17 6:44  total 1:27:18

Ran around the neighborhood this morning before work. I am not a fan of running before work, I am still cold. Just tried to take it easy and burn some calories. I made sure I did not bring my music, because I never "take it easy" when I run with music. I also didn't look at my pace during the run. AP ended up being around 9:15. Just needed to add some extra miles this week and knew I was working late tonight.

 I ran on the treadmill at the gym. 1 mile warm up @8:49 recovery pace then 3 half mile repeats at 6:00 pace with a quarter mile recovery in between at 8:49 pace. Finished with a cool down mile at recovery pace. Felt pretty good, I planned on doing this run last night after work,but I was starving and felt a migrane coming on.  Did do some core excercises last night.  Hopefully I can build on my speed sessions, next week I will add some tweaks.

Tempo run at the acadamy gym this morining.  1 mile warm-up @8:49, I wanted to keep my pace at 7:00, however it would only let me go 7:03 or 6:58, so 1 mile 7:03, 2nd 6:58, 3rd 7:03, 4th 6:58, kept it at 6:58 until the last 2 laps, and bumped it up to 6:53, then 6:48.  finished with a cool down mile @ 8:49.

The run felt pretty good, I want to finish a half this year in 1:30 or less, so I am going to keep working on building on my tempo runs at that pace.  My lungs felt pretty good, legs were a little "wobbly" most likely just because I was on the treadmill.  They were not sore just "wobbly"  I felt like I could have kept going so that is a good sign. 

Went out this morning with Chet.  My last couple of workouts the bottom outside on my arch) of my left foot has been hurting.  I was hoping it would go away after I got warmed up today.  No didn't go away, just got worse.  Hopefully it will heal up soon.  About mile 7 it was hurting pretty bad.  It was a nice run, my legs and lungs felt great.  It was just torture being held back by a foot, but I did not want to push it.  AP 8:22

I have been taking it easy this week, trying to get my foot better.  It is feeling much better today.  I will try a test run later this evening.  On top of my foot, I have come down with a cold.  Oh well,  I did do some weight training, push-ups, pull-ups, core and ab excercises.

Decided to brave the "gunk" this morning.  Ran by myself on the JRP, started at the iron bridge and ran south.  I have been resting my foot this week and fighting off a cold, so I wasn't so sure how it would go. Plus we had a church chile party last night.  I could feel some pain in my foot for the first little bit, but it didn't keep getting worse like last Sat.  I tried to adjust my form and that seemed to help.  I comtemplated going further today, but did not want to push it.  Average pace for the first 4 miles: 7:36 negative split on the second half, last 4 miles AP 7:18.  Average for the whole run was 7:27.  I was definetly pushing it harder today, and it felt good. 

Hopefully I can continue easing back into it this next week.  My lungs are clearing up from my cold.

I was glad to put at least some miles in this week.  Besides some stength training this week, I haven't done much, and with multiple christmas parties going on it would be easy to slack off, and fall way behind.

Went out with Blake and Terry for a run around Liberty Park for lunch. As soon as we started I felt my left foot hurting again. No bueno. I took it easy and stayed in the wood chips. About a mile into the run the pain leg up some. I am guessing my plantar fasciatis is back. First 1.5 13:10 Second 1.5 11:57. I threw in 3 30 second pick ups during the last lap to see how it felt. Didn't hurt any worse. Hopefully I can rehab it back into health.

Went to the gym and ran on the treadmill.  I wanted to run a 5 mile tempo run.  I started with a warm up mile @ 8:42 then started the temp run, 1st mile 7:03, 2nd 6:58, 3rd 7:03, fourth 6:58.  I was feeling out of synch and did not want to aggavate anything, so I decided to end the tempo run at four.  On a positive note my foot felt good the whole time, I wanted to do a cool down mile, but after a lap bumped it back up to 6:20 for a lap ,then another lap at cool down pace, then one more lap a 6:00 pace, then finished with a half mile at cool down pace 8:42.

Overall a pretty good run, then joined up with the family and spend some time swimming in the pool. 

3 easy miles with Laurel around the neighborhood. Great morning to run.

Ran from the house towards Eagle Mountain with Chet.  It was 12 degrees when we started.  It was the coldest I have been in a while.  I am still defrosting.  We left early so we could spend the rest of the day with our families. Nice run, 8:23 AP. Just kept it relaxed, now hopefully I can eat without guilt tonight/ tomorrow.  I have been working hard to get my weight back down, almost back into the 150s. 

Merry Christmas to all....

Nice recovery run around the hood.  Went up around the hills and looped back down around to the house.  I am heading to South Carolina in the morning for work.  Hopefully I can get some runs in while I am there.

I really  had good intentions to get more runs in this week, however, work and travel had other plans.  I had the day off work today, so I decided to wait till it was warm to go run.  I ran into Chet .25 miles into the run but could not talk him into leaving repairing his car to hit the hills.

Same run as Monday, headed up in the hills and looped back around to the house. 5 miles total, 7:41 average pace.  I threw in 6 45 second pick-ups at around 5:45-6:05 pace scattered in the run.  My bathroom scale broke last week so I am dying to see the holiday damage.

Pretty good day so far.

Went out this morning with Chet, started at my house and went over the hill past Camp Williams.  Looped back down to the JRP and took the trail back to 2100, then headed back up to the house.

It was nice and warm today.  Chet was having some issues around miles 6-8 and at 8 decided to take it easy and I would pick him up if needed.  There is no stop in that guy as he was right there at the end.  AP for the run 8:23.  Hopefully these hills will pay off later.

Was reviewing my running year just now.  I hope next year I can continue to build and stay strong and healthy. 

Happy New Year everyone...