Just 4 Fun -- Slow and Steady Wins the Race

Ran at the Gymn on the treadmill.

Ran hills on the treadmill today.

Again I was in the Gym

Ran with my daughter on the Artic Circle loop.  Being thanksgiving and the fact that I was later to play a friendly game of flag football with our church group, the run was easy and enjoyable.  Happy thanksgiving.

My running parnter wanted to run hills tonight.  Humm.  I reluctantly agreed.  Hills are not my favorite thing and I wanted to have a little more for our long run on tomorrows date.  It wasn't too bad . . . even kinda enjoyed the run.

For now eight is my long run.  Ran it with my running buddy.  Had a great time.  Did discover, however, that we need to get out earlier in the morning.  Running after having little to eat and late in the morning made for an upset stomach.  Will know better next time.

Ran on the tread mill this morning with a training goal of completing 4.3 miles.  My feet are still sore from Saturday.  They usually stretch out and feel much better after the first mile.  Most of the run both my legs and feet were stiff and sore.  Nevertheless, it felt good to finish the run.

Ran this morning at the Gym on a treadmill. It is getting cold enough in the mornings that the Gym sounds like an attractive alternative. Ran the "hills" workout at a level 5 intensity for 38 minutes including 2 minuite cool down.  6.5 MPH on the two biggest hills.  7 MPH (8:30) for the flat streches.  Legs felt better today.  My feet are still  stiff and sore.  They did get better after 1.5 miles or so.

Ran again at the Gym.  1.2 mile warm up on the "random" workout @ 6.5 MPH.  Stretched my calfs and feet (they were really sore getting out of bed this morning).  Then ran the 5 k workout on the treadmill @ 7MPH 8:30 miles.  Running my feet and legs did not feel strong, but they were not stiff and sore which is alright with me.

Had to leave St. George early this morning for work related training in SLC.  Was able to get in a 5k workout on the treadmill.  Ran between 8:30 and 9:00 pace.  Felt good.  Was glad to get a work out in as the remainder of my day was taken with travel and class room work.  Am a little worried about my sore feet.  Think I will schedule an appointment with PT and see if there is some stretch exercises or something I can do to help myself.  I am enjoying running too much to end up hurting myself.  I will try and get in a least one run up here in SLC.  Won't be in the morning, however, as I have to catch a bus at 6:30 AM -- would rather be running.

Ran in SLC this evening after my training workshop.  Didn't feel energetic at all and I was easily winded.  I think pace was around 10:00 miles.  It wasn't as cold as I thought it would be.  I think the temperature has warmed up due to the storm moving in.  Wasn't raining, but the humidity was such that my sweats were damp when I finished.  I wondered if part of being winded was the increase in altitude.  Also likely due to not much sleep in the last couple of nights.  I am proud of myself for getting out and completing the run.  This will be my last day for this week, and the las day of the month.  I will be in training tomorrow, and then, weather permitting, I will be traveling back home.

Ran at the Gym this morning (got there a little late).  Ran the "hills" workout.  Speed 7.0 - 7.5 with various inclines.  Had a friend suggest that "hurting a little" isn't a bad thing.  Pushed myself a little more than usual and felt good.  Happy to be running.  Good to be back home after SLC. 

After the feebback from Sasha (thanks for the information) I decided to brave the cold and run on the road.  It wasn't near as cold as I feared it would be.  Ran the Artic Circle 4 mile loop.  Enjoyed the run -- first leg 11.27; second 8.40; third 5.26; and fourth 11.19 (not sure what the distances were.  Goal for the week is 22 miles spread over 5 - 6 days.  I would like to try some trail runs that are on the web site redrocktrails.com.  I met the website developer in SLC this past week. 

Got up a little later and didn't get started until 6:20 am or so.  Ran again outside.  It was actually nice weather and not as cold as you would think it would be in December.  Ran the Artice Circle 5 mile loop (First leg -- 11.29; Second 8.44; Third 5.34; Fourth 12.10; and Fifth 10.43 -- not sure on the distances of each leg) total of 48.42.  My legs were tight and sore, but I loved the run.  It feels good to get out and accomplish a goal.

Humm . . . Didn't wake up this morning for my morning run so I had to take the next best thing -- 10:00 PM run.  Ran four easy miles on the tread mill.  Will get back out on the road tomorrow mid morning.  Glad to get the run in.  It was one I didn't want to miss.  Felt good though a little tired toward the end.  I also have a more difficult time running in the evening.

WOW!! What a beautiful morning it was to be out running.  It reminded me a lot of a nice October day in SLC.  The sun was out (at least in the morning), leaves were falling, it was cool, not cold.  I ran in shorts and sweatshirt.  It doesn't get any better than that.  I ran the Artic Circle 5 mile loop.  Felt good, and was glad to accomplish my goal for the week.  My only complaint is that my feet are hurting a little.  May drop a little in the mile department next week and give my feet a chance to heal a little.

First leg 10.53; Second 9.01; Third 5.09; Fourth & Fifth approx 11.0 each.  Total run time 47.04.  8.51 mile avrg. 

Up and out by 6:15 am . . . not as early as I would have liked.  Again a beautiful morning for a run.  It was cold but not freezing.  My legs were tired and sore.  I think I stayed up too late last night.  Nevertheless it was an enjoyable run.  Glad to be able to run and enjoy the exercise.  May try to work in some XT to give my feet a break.

First leg -- 11.40; Second & Third 13.53; Fourth 11.05.  9.08 avg mile.

Had a hard time deciding whether to run or XT this morning.  Ultimately decided I would go for a run and I am glad I did.  Running always feels good.  I was motivated by all those committed souls in SLC and Utah County who are running in the snow and ice.  My feet are sore in the mornings.  By the end of the run they felt great.  I was glad to get out and run . . . thankful that I can run.  I love the cool air.  Ran the Artic Circle 4 mile route.

First leg 11.07; Second 8.14; Third 5.35; Fourth 10.10 (unsure of distances on the legs).  8.47 mile avg (approx).  Total 35.07

Ran an easy two miles as a warm up at the Gym.  Then cross trained on the Eliptical.  Total work out time was 30 minutes.  Short morning.  Will XT one more day this week and then get back on the road again Saturday.

Two mile warm up at the Gym, then XT on the stationary bike.  Thirty minute total workout.  Trying to give my feet a break.  Felt good to run.  Talked to a friend there about PF . . . he recently ran the Marathon and has been unable to run since that time do to his feet hurting.

Ran the Artic Circle 4 mile loop.  My right foot was stiff and sore through the run.  Somewhat discouraged by this.  Nevertheless, it was a beautiful morning for a run and I enjoyed it.  I slowed my pace way down, and stoped to stretch my calfs and feet periodically.  Total time 42.24.

Ran three mile artic circle loop around 0630.  Nice weather outside.  Great run with the exception that my feet are continue to hurt and cause problems.  I have cut down my pace and distance.  32.06 total workout time. I will be doing more cross training this week.  Will try to get into PT.

XT ing today at the Gym.  Total work out was 31.00 minutes.  Split time between the Eliptical and the Stationary Bike.  Would rather be running . . . . but.  Will keep the cardio going for now.

Two easy miles on the treadmill (9.30) after warming up on the Eliptical.  Then spent 15 minutes on the Stationary Bike for 4.5 miles.  Total workout time was 47 mins.  Felt good.  Feet didn't bother me at all.

Back up to SLC to celebrate the Holiday's with family.  Decided to walk 1.5 at a brisk pace.  After riding in a car for four hours and not doing a lot physically I wanted to stretch and get my heart going.  Merry Christmas all.

PM -- Ran with Sierra for a three mile route.  Ran up past Artic Circle, down past the strip mall and down to the Hospital.  At three miles we called Jill to come pick us up.  Ran about 10:00 mile pace for the three miles.  Felt good with the exception of my feet . . . a little sore and some stabbing pains.  Have an appointment with PT next week.  Will see if they can give me some exercises, stretches or suggestions concerning dealing with this annoyance. Loved running with Sierra.

XT at the Gym.  Ran 1.5 on the treadmill.  5 minutes on the stepmaster (didn't like that machine) 15 minutes on the Eliptical, and another 15 minutes on the stationary bike.  Stretched good afterwards and did five sets of leg presses on one of the machines in the Gym.  Went with Jill.  Total workout time . . . approximately one hour.  Feet felt ok today.

PM -- Sierra wanted to run around the temple and enjoy the Christmas lights while they were still out.  So we ran between the temple grounds and St. George Main Street.  Enjoyed the cool weather and the Christmas lights.  Makes me sad that they will be coming down soon.  Ran 3.4 miles.  Feet sore, but tolerable. 

XT this morning at the Gym.  Worked for 18 minutes on the Eliptical (2 miles) and 20 minutes on the stationary bike (7.5 miles).  Total cardio workout was 38 minutes.  Missed running.  Happy new years eve to all.