Just 4 Fun -- Slow and Steady Wins the Race

HAPPY NEW YEAR !!! Went with Jill to the Gym this morning (late morning).  XT -- 15 minutes on the Eliptical (2 miles), and 20 minutes on the stationary bike (7.1 miles).  Total workout time 35 minutes.  Felt great.

Ran this afternoon around 12:30pm with Sierra down on the river trails.  We had seen this route on other runner's blogs and decided to give it a try.  Great route, and a great run.  The weather is beautiful, sunny, clear, and relatively warm.  Gotta love St. George.  Ave pace was mid 9 minutes.  Total work out time was 35 minutes for a total of 1hr and 10min today. 

Look forward to a fun year of run, blog, improve, and repeat.  Thanks for the run Sierra!!

Ran this morning 6:10 AM for thirty minutes.  Three miles.  Not warm, but definitely not cold.  Nice run.  My feet didn't bother me a lot.  My legs were stiff and sore either from being tired this morning or from my workout yesterday.  I am not sure which.  I have an appointment with Physical Therapy later today to have my feet looked at.  Great to be out running.  Goal for this week is 12 - 15 miles.

Ran the Artic Circle Loop three miles.  I felt great, my legs felt tight and tired.  Nevertheless I enjoyed the run.  Still not really cold out in the mornings.  Say the PT yesterday and sure enough he said that I have that Plantar Faciiatis (sp).  He taped me up and suggested a number of stretching exercises I could do to help with the discomfort.  The tape actually felt good . . . ran with that on this morning.  I will work with the streching and later see about experimenting with some inserts in my shoes.  Love the blog.

Ran with my favorite running partner .  . . Sierra.  We ran down 2450 and onto the trails.  From there over to the Post Office.  My legs were tired I think in part due to the fact that I have not been getting enough sleep.  Also I had my feet taped and the tape was worse than PF urg.  Nevertheless I thoroughly enjoyed running tonight. I am soo excited to see what progress can be made in 2008.

Avg pace was in the mid 9's.

Ran with Sierra this evening.  I think we talked each other into the run and I am glad that we did.  My legs and feet felt good.  3 miles and 28 minutes.  9 min + average.  My right foot and knee have been sore since the run.

AM -- Went to the Gym this morning with Jill.  Enjoyed 10 minute warm up on the Eliptical . . . a little over a mile and 25 minutes on the Stationary Bike for a little over 8 miles.  Saw a number of people at the Gym this morning.  It was more crowded than usual . . . guess a bunch of new years resolutions.  Anyway 35 minute workout.

PM -- Sierra wanted me to go for a run with her tonight.  We went our usual route up to Artic Circle and back.  Our pace was faster than normal 8:12 avg mile.  Felt good.  Feet were no problem and legs felt nice and strong.  Sierra pushed me along . . . .way to go Sierra.

AM --  Went to he Gym with Jill.  Ran 2 miles on the tread mill and completed 3 miles on the stationary bike.  Talked to a friend next to me during the bike ride and enjoyed his company.  He told me about triathalons.  Sound kind of interesting.  Need to keep working on building a base and getting into shape.  I look forward to being able to participat in a number of things as I improve my fitness.  I am enjoying the current feeling of being in better shape than I have been in the past couple of years.

PM -- Ran this evening with Sierra.  We planned on three miles but felt good enough at the end of the run to add an additional mile.  We ran up to Artic Circle, down past the hospital and down to the Post office.  Mom picked us up. 

Jill and I went to the Gym this morning.  I XT -- an easy 1 mile warm up on the tread mill and then 18 minutes on the stationary bike for 5.5 miles.  Total workout time 28 minutes.  My legs felt sore toward the end of the work out.  Glad to be progressing.  Have felt good the rest of the day.  

Not much to write about tonight.  Perhaps will say more on another day.

AM -- Went to the Gym with Jill this morning.  XTthe entire time I was there.  12 mins on the eliptical, and 25 minutes on the stationary bike (8.5 miles).  Total workout time was 37 minutes.  Spent the remainder of the day attending sporting events and cleaning house.

PM -- Ran with Sierra and Zachary tonight on our standby route -- up to Artic Circle and back home.  It is more of a challenge for me to run after a full day and after dinner.  It takes longer to get into the groove of running and to get my breathing comfortable.  Nonetheless, I love getting out to run and I love the company.  I look forward to my runs with Sierra.  It has been a great week.

AM -- went to the Gym with Jill this morning.  Worked out on the Eliptical for 12 minutes (1+ miles) then ran two miles on the tread mill.  I was late getting there so I wasn't able to work out as much as I would have liked.

AM -- Ran on my own this morning.  Artic Circle loop + 1 mile near home.  Felt good to be out running.  it w as colder this morning than it has been for most of the winter, and there was a slight breeze that both took my breath away and numbed up my face.  Still, wouldn't have traded the experience.  My feet have been doing better.  Stretching and reduced miles seems to have helped.  time was 34 +.  Avg pace was 8.42 per mile.

AM -- Burr . . . coldest morning yet.  The power was out for several hours last night and the house was cold when I got out of bed.  Took me a mile to get my hands and face warm.  Ran the Artic Circle loop and then one mile loop around home.  I am not getting enough sleep at night . . . so my legs are a little tired and I find myself drowsy during the mid afternoon.  Still loving the exercise and the running.  

PM -- Ran with Sierra this evening.  She looked at all the blogs of those who raced today.  It was fun to see how every one did.  We had originally set a goal to run in the 1/2 marathon.  My body did not cooperate with the training so we will set that particular goal (1/2) off for another day.  We ran up to Artic Circle, down past the hospital and ended up by the Post office for 4 miles.  Mom picked us up.  We are lucky to have someone willing to provide a shuttle service.  The weather was really nice, not that cold.  Thirty-nine minute work-out in all.

PM -- Got up early and went to work so that I could be at home earlier with the kids being out of school.  Went to the Gym with Jill this evening.  Went 2.5 on the treadmill and then another 1 + on the Eliptical.  Total workout time was 32 minutes +/-.  Will be out running again in the morning. 

AM -- up early this morning to do my run.  Ran over to Artic Circle plus a little.  Total workout thirty-three minutes.  Feet were a little tender.  Glad to be able to be out and running.

AM -- Up earlier than usual and out for a morning run.  Ran my usual up to Artic Circle then back and a short loop around the neighborhood.  My legs were tight and sore, and my right foot hurt  grr.  The weather is wonderful outside.  Overcast and drizzling which actually made for a semi-warm morning run.  I am still really enjoying the exercise and activity.  Time was 32.55.

AM -- Had a full day planned.  The only time I would be able to run was early this morning.  So be it.  Ran my regular route to Artic Circle.  My right foot is tender . . . not letting that slow me down.  Time was 32.02.

AM -- XT at the Gym this morning.  Ran 2 miles on the treadmill and then another five miles on the stationary bike.  A little over a 30 minute workout.  This week is going to be difficult for my workout and training.  I am not giving up, just have a number of other things going which make it difficult.

AM -  XT again at the Gym this morning.  2.5 on the treadmill and another five on the stationary bike.  35 minute workout.  Good workout.  Like the process of getting in shape.

AM -- Needed to get outside to do some running.  In part I wanted to get used to the cold . . . I am going with the Scouts this evening to the Klondike Derby . . . .brrr.  Anyway, good run.  Felt great to be outside and to enjoy a run.  Did my usual route up to Artic Circle and back.  Felt good through the whole run.  My goal next week ought to be five out of the six days running.  Total time was 31.43 for an average pace of 9.04.  Hope to be able to get one day in with Sierra this week.  Maybe tomorrow (as a way to warm up after scout camp:).

Three miles walking up and down hills, and chasing boy scouts at the Klondike Derby.  I had intended to run after getting home but I was tired and figured I had more than the three miles I have listed here.

AM -- Ran on the tread mill this morning 2.5 miles. XT on the stationary bike 5 miles. Total workout time 38 + minutes. Good workout.

AM -- XT at the Gym.  Ran 2 miles on the tread mill and went 6 on the stationary bike.  I am giving my feet a bit of a break this week.  I am also working on working out 5 - 6 days this week.  I like the feeling of working out.

AM -- Worked out with Jill at the Gym this morning.  Felt good though we were only there for 30 minutes.  1.25 miles on the Eliptical and 7 on the stationary bike.  I have a bit of a problem with my ankle  -- have a Doc appointment tomorrow morning . . . we shall see.

AM -- went for a run outside his morning.  My usual, up to Artic Circle and then back again.  Total time was 31.18 for a 9 min avg mile.  Felt good to be out running.  I am starting to track my sleep in an effort to do a better job getting myself rest.  Good news from the Doc today.  My ankle has a cyst growing next to it.  It is not serious and as long as it is not causing pain or discomfort it doesn't have to be removed.  I imagine that some time in the next little while  though I will have it taken off.  I hope not before the Spectrum 10K.  The cyst make my ankle look huge, but right now it is not causing problems.

AM -- Went to the Gym with Jill this morning.  Ran on the treadmill for 2.5.  Had to be back home early for another committment.  I am working on a goal this week to have worked out every day.  Right now it looks like I will be successful. 

AM -- Ran the usual route this morning.  I really enjoy being outside in the cool weather.  It feels invigorating once I am into the run for 1 - 1/12 miles.  I also love the feeling of accomplishment at the end of the run.  I accomplished my goal for this week -- run / exercise every day.  Will need to look at my week next week and set a new goal.  I also noticed some on the blog have written down a tentative race schedule for the year.  I think I will do that as well in the next couple of weeks.  My next race goal is The Spectrum 10 K (in March I think).  Total time running was 31.09 . . . 9 min avg mile pace.

Need to be getting more rest.  Grr.

AM -- Ran at the Gym on the treadmill.  Went with Jill and enjoyed a workout.  We were not able to be there a long time.  Finished three miles.  I wanted to do a little on the stationary bike, but it was time to go.  Maybe tomorrow.

AM -- Ran on the tread mill.  Didn't get as much distance as I would have liked, but I feel good with what I did accomplish.  Also XT for 20 minutes on the stationary bike (6 + miles).  Good work out.  Total time was 40 minutes.

AM -- Ran my usual outside run.  Up to Artic Circle and back.  I really need to find a couple other options for the distance I am running.  Enjoyed being outside and the feeling of exercising.  My left ankle was stiff and sore and my right foot is sore from the PF.  No complaints, though No complaints.

AM -- went to Golds  with Jill this morning.  Spent the time on the tread mill for 3 miles.  Felt good to finish.  As always I am glad to be able to exercise.  Can't believe I haven't made this a habit before now.

PM -- Had committments early this morning that prevented the workout.  I went to the Gym with my sweeheart for date night.  Ran a 5k workout on the treadmill and then XT on the Stationary Bike for another 3.5 for a total workout time of about 40 minutes.  Feels great to workout.

AM -- went to the Gym with Jill this morning.  Five mile warm up on the stationary bike and then did some strength training with Jill.  Afterwards I went for my run up to Artic Circle and back.  With out really trying I am finding that I am running faster in my workouts . . . still very much a slow run, but I guess my legs are getting stronger.
 

Need to work my schedule so that I am sleeping more.  My goal is to fit a work out in this afternoon.  Had some training I needed to attend to this morning.

PM -- Two miles on the treadmill.  4 miles on the Stationary bike for a total workout of 30+ minutes.  Looking forward to tomorrow.

AM -- With Jill to the Gym.  Fifteen minute warm up on the treadmill and then XT on the Stationary bike for twenty - three minutes and 8 miles.  Good workout today.  My goal for this week is to exercise every day with most of my miles being XT'ing.  Will do at least three 3.5 milers.  Feels great to exercise.  Look forward to being able to purchase a bike . . . . need to save my pennies.

AM -- Outside run.  Usual course up to Artic Cirlce plus .75 miles.  Total workout time was 32 minutes.  Felt tired this morning during the run, but I feel good at the moment and I am glad that I made the effort.  Look forward to the rest of the week.

AM -- Jill and I went to the Gym this morning. Late start. 1.5 mile warm up on the tread mill and then XT on the stationary bike for 18 minutes / 6 miles. Felt good to exercise.

AM -- Run up to Artic Circle.  Good run.  Avg mile was 8.45.  Felt good.

AM -- Run.  It was a nice morning to be out running.  Rained last night so the air  was crisp and clean.  I think we are getting to the end of having to dress for cold weather here in St. George.  Had planned to go 3.5, but decided early in the run to add the extra .5.  Glad that I did.  Look forward to next week.  Ran more this week than I had planned.  Will need to decide on a goal for next week.

No running this morning . . . I had another committment.  Need to work out a different schedule.

Artic Circle route.  Good run this morning.  Total exercise time was 31:00.  The rest of the day was kind of hectic.  I won't be able to run tommorrow morning.  I have staff meeting early in the morning and I have meetings till 9:00 pm. UMMM  It is one of those weeks for me.

Staff meeting this morning and classes tonight.  Work all day.  I could have made time, but with some sacrifice.  Chose to do something different.  Look forward to running tomorrow morning.

AM -- up and ran the Artic Circle route.  I was fogged in my head this morning.  A little tired from not as much sleep as I need.

AM - Ran the Artic Circle route again.  I really need to find some variety in the next few weeks.  Ran the course in 30.34.  Felt good during the run.  Again I am grateful for being able to run and enjoy the sport and the exercise.  I have a Physical fitness test at work in about four weeks.  Looking forward to that.

AM -- different route today.  Ran down to the river and the trails down there.  Went out 1.75 miles and then back home via a slightly different route (through our old neighborhood).  Ran much faster that I have in the last little while in part because I needed to be home, and in part because my legs felt stronger than usual.  Had a great time the rest of the day.

AM -- Run up to Artic Circle and back plus one mile loop.  Good run.  I have had a couple of days off and that seems to have resulted in my legs feeling well rested and strong.  Avg pace was 8:30 per mile.  

AM -- Artic Circle run.  Felt great, and had a fun time on the run.  Total workout time was 33:48.  Looking forward to the Spectrum 10K.  Need to register this evening.

AM -- Artic Circle run before leaving with  our family to Brianhead ski resort for a little different type of physical activity (yeah skiing).  Good run.  Glad to get it in before we left.

Spent the day skiing.  Doesn't count for running, but I did get a good workout from the activity.  I also enjoyed plenty of sun, good company, and a heck of a lot of fun.

Didn't get a run in.  Will keep working at it however.

AM -- Artic circle run this morning.  Did not want to get out of bed following a short vacation.  Did anyway and had a slow but enjoyable run.  Feels good to be continually making progress toward my goals.  Should get another 8 miles in before the end of the week.

6:15 AM run -- Artic Circle and back for four miles at a total workout time of 35 min.  This morning was beautiful out.  The temperature was mild.  I could have run without a sweatshirt for the first time this year.  Also with daylight savings time the stars are still out when I start my run in the morning.  Love the quiet and the solitude.

AM -- Ran with Sierra this morning.  Down to the trials by the river.  Had a good run.  Beautiful day.

I am not sure why, but I was unable to sleep last night grrr.

Had an early morning meeting.  Spent the evening watching Ben's baseball game.  Will run tomorrow.

AM run -- Artic Circle route in 34:48.  Nice brisk morning.  Enjoyed being outside and exercising.  Avg pace was 8.47 -- faster than usual.  Looking forward to the rest of the week.

AM Run -- Artic Circle route.  Easy run this morning 9 min mile avg.  Felt a little tired, but not enough not to enjoy the run.  My feet are doing ok. When I started the moon was beautiful and very low in the sky.  By the time I had finished it had disappeared from the horizon.

AM run -- Artic Circle route.  Felt tired and it was difficult to be motivated this morning; you know the whole mind over mattress thing.  Anyway I am glad that the mind won out this morning.  Will have a great day.  Good luck Pine View at the track meet today!!!!

PM Run -- Went to the Gym tonight with Jill.  Worked out on the tread mill for the above distance.  Was glad to have worked out.  Here is looking forward to next week.

Missed a run today.  Family stuff and life happened.  Made some decisions to do other things and I don't really feel bad about it.  My goal for next week will be to increase my miles to 18 - 19 miles.  Looking forward to the challenge.

AM Run.  Good workout this morning.  Ran up and back to Artic Circle with a total time of 33.30.  Had one fast mile.  The first day of the week seems to be the best for me.  Love the fact that I can workout and enjoy exercise.

AM -- Tired this morning.  Got out of bed and ran anyway.  Felt good to have it finished up.  Ran up to Artic Circle.  Total workout time is 36.22 min.  I am not going to make my goal for this week.  Will work on it for next week.

AM run.  Beautiful morning for a run.  Nice and cool, but not cold.  Ran my usual . . . up to Artic Circle and back.  Passed Jeff on my way back (he was running the opposite way . . . the only possible way I could pass him).  A few minutes later I ran past a couple other friends.

AM run with Sierra.  Went up to Pine View HS and ran 800 meter repeats.  Good workout.  We are thinking about running an upcoming 5k.  Need to see if it interferes with track first.

AM Run -- Ran my usual this morning.  It is a beautiful time of year to be out running in the morning.  I am glad that I ran.  I felt much more tired than usual.  Need to make sure I am giving my body time to rest and recover.

No running today.  Fever, cough, muscle aches . . . yuck.  Will see how I feel later on this week.

Sick . . . lungs are in no shape to run.

Same as yesterday . . . . wish I were out running, but it is not to be.

Sabbath . . . resting and recovering.  Still feel pretty lousy.

Back to work today, but not able to run.

Focusing on getting enough rest.  Hopefully later in the week or the first of next week I will be able to be back running.  Again the lungs are in no shape.  I feel like falling asleep at my work desk.  Yuck.

Same as yesterday.  Discouraging not to see numbers up on the week.

Rest and rest . . . that is my goal this week.

Starting to feel a little better.  Still not running.

First day I could have run.  Too much going today at home.  I will be back at it again on Monday all going well.

Not much sleep tonight.  Sunday today . . . no running.

Early morning meetings, still tired from my cold.  Family activities most of the evening.

Just not in the habit of getting up now.  . . . no other excuses for not running.  Tomorrow.

AM -- I'm back . . . Yeah.  It is surprising how quickly getting out of a habit can happen.  I guess by the same token, however, you can just as quickly get back into one. I got up and ran this morning.  My legs felt great . . . strong.  My lungs, however, are only at about 80%.  Still recovering from the cold, but I was able to run the distance and enjoy the exercise.  Glad to be feeling better.

AM -- Ran on the treadmill this morning.  Just felt like going to the Gym instead of being out on the road today.  It has been a long time since I have run on the treadmill.  My lungs are feeling better . . . still not 100%.

PM run at the Gym.  Just needed to get the run in tonight.  Glad to be back running and be healthy enough to enjoy this exercise.

PM -- Short run on this date at the Gym.  Just got in what I could.  It was a busy family day.

PM -- Ran at the department physical fitness testing. My goals was to run anything under 12 minutes. Beat that goal pretty good. Short distance, but it was fun to do.

AM -- Got up a little late; I had a hard time sleeping last night.  Decided that regardless of the time I would make it out for a run.  Glad I did as it feels good to have finished.  Ran my usual route up to AC and back.  Total exercise time was 31.45.  Good times.

Early morning meetings and late night meetings.

AM -- Up and running again this morning.  Ran my usual route up to Artic Circle.  Total work out time was 31.06.  Beautiful morning for a run.  Saw Jeff and Haley, Austin and Coach Holt out running.  Kind of fun.  Good job all.

AM -- up and out running this morning. It was beautiful for a run. Nice and cool for the whole run. Love the opportunity to exercise. Ran my usual route. Total exercise time was 31.25.  Saw Heidi and Allyson out walking.

AM -- My miles today are not running miles. Zac and I got up early this morning to go hiking. He needed a five mile hike to complete his Second Class Scout badge so we piled in the car along with one of his friends at 7:00 AM and headed toward Snow Canyon. We hiked 2.5 miles in to a Geo cache called Erastus Snow. It was an amazing view. The hiking was strenuous at times and at other times easy going. Over all my legs are tired tonight. I guess the qualifies as a good workout. The views, by the way were incredible. We hiked out on to a mesa / cliff overlooking snow canyon. Had a great time.

Nothing today . . . .grrr.

AM -- Out for a run. A little different route this morning. Ran from home over to Chuck-a-Rama and then back again. Nice and cool this morning. Hoping the cool lasts a long time this year. Any way love being out running. My goal for this week is 16.5 miles . . . up 1.5 from last week.

AM -- Up a little later than usual today. Still made time for the run. Enjoying the exercise. Ran up to Chuck-a-Rama again. Felt good although I can tell I haven't been getting enough rest. Need to improve there. Total exercise time was 37.19. Be back again tomorrow.

PM -- Out for a run this evening.  Ran the usual route.  A little different feel than running in the morning.  Lots of nice smells . . . flowers are out, dinners are cooking ummm..  It was nice and cool as well.  The only down side is that I think I swallowed a flying bug type creature about mid way through.  Tried to cough it up and that didn't work so good . .  . a little extra protein in my diet. Anyway, glad to get and get the run in.

Total work out time 36.30.
 

PM  -- Out for another run in the evening.  Guess the bugs didn't do me in to badly.  Bought a new pair of shoes earlier today.  Really like their feel.  Look forward to another good week of running and exercising.  

Ugly in the sleep department.  Felt awful all day.

AM -- Didn't think I would run this morning for one thing or another.  Mostly my right ankle and tendon are hurting pretty good.  Nevertheless I decided a short run may help loosen things up.  Sore most of the run, but it felt good.  Total exercise time was 20.20.  Hope this is just a minor injury.

 

PM -- Went up to the Gym for a workout.  Ran for 3 miles in 27 minutes.  Stretched out.  Felt good.  Not sure what happened last week.  I know I was busy, but I could have made it work.  Live and learn and onward.

AM Run.  Ran my usual route minus .25 of a mile.  Nice morning.  I really need to be out  running every morning between now and the time it gets out of control hot.  My legs are tight and sore this morning and I am tired.  Having problems sleeping grrr . . . it ought to be as simple as closing one's eyes, but not lately.

Planned to go to the Gym this evening and then ran out of time.

AM -- Ran my usual minus .25 miles.  Nice out this morning.  Not as cool as it has been in the past few weeks (dang it).  Felt a little of the summer weather coming.  Not looking forward to the intense heat.  Thankfully it is only 10 - 12 weeks and then starts cooling down again.  I have not been feeling well this week; sore throat, aches and other pains.  Obviously not enough to stop the run.

AM -- a little frustrated today. I guess I should learn to listen to the advice of those who have been there -- a little at a time and build up mileage before running really hard. I ran really hard several weeks back during a work physical fitness test. I was happy with my performance, but ended up injuring myself. Since that time my right ankle and Achilles tendon have been sore and tender. The last two weeks have been down right painful in the morning. So I have decided to listen to my body and back off on my running goals for a short while and work instead on some cardio in the gym for a few weeks. Will be working on the Eliptical and on the stationary bike. Both get my heart pumping, without the jarring of running. I dislike (hate) set backs. Oh well.

PM -- Worked out at the Gym this evening. Total workout time was 35 minutes. 1.25 miles on the Eliptical. 1 mile slow run on the tread mill, and 4.5 miles on the stationary bike. Good workout. Would rather have been running though.

PM -- Worked out at the Gym for 40 minutes or so this evening. Felt good to get out and exercise. Think I will give my ankle and Achilles tendon a break for a couple of weeks and see if that makes any difference. Besides I want to start getting in shape enough so that I could ride my bike to work -- my way of rebelling against the oil tycoons.

XT at the Gym.

XT at the Gym

XT at the Gym

AM -- Still working out at the Gym in the morning. Worked on the Eliptical, ran 1 mile on the treadmill and then spent time on the stationary bike. My foot is feeling a little better. I may try to get out running again for three mile stretches. Glad to be working out. Total workout time is 30 minutes.

Ran with Sierra up at Fish Lake.  The altitude and the fact that I have not been running consistently kicked my backside.  I was tired and had a difficult time running.  The second mile was into a stiff wind which I have found difficult.  

Two miles hiking in the mountains.  No running.  Gave that up after yesterday's battle . . . at least until I get home and can start running consistently again.  The hike was beautiful.

Another short hike.  This time with my mom.  Enjoyed finding a geocache.

Decided to try jogging on the tread mill.  Felt good.  No problems with my ankle or tendon.  Great.  Will trying continuing with 2 miles a day for a week or two to see how my leg reacts and then gradually increase.  I am also going to do some weight training.  Figure it can't hurt to strength my leg muscles.  

Ran out on the roads again for the first time since I injured myself.  Felt good to be outside again.  Run felt good.

Total is a combination of running on the tread mill (2.3 miles) and 25 minutes on the stationary bike.  At the Gym a total of an hour.  Felt good working out.

Ran on the tread mill for 2.3 miles.  Then worked out on the stationary bike for another 16 minutes or so.  Felt good.  Legs are a little tight.  Just taking things slowly and a little at a time.

This wasn't running this morning.  I was up at scout camp.  Hiked 2 miles in the evening, and I am sure walked another two during the day.  My heart rate was up several times for a sustained period.  Enjoyed nature and being with my son.

Helped one of our scouts finish his orienteering merit badge.  This required two orienteering courses and then creating a third.  I had a nice blister to show off my efforts.  Enjoyable afternoon.

Forty minutes at the gym Xtraining and tread mill.  Good work out.  Good to be with Jill.

Bad week for exercise.  Had many other things going on that I spent my time with.  Enjoyed being outside for a run.  I have lost some of what I had.  Will need to work on it over the next few weeks.

Worked out at the Gym.  Total time 33 minutes.  Worked on the Eliptical, treadmill, and stationary bike.  Good workout.  Getting out of shape, however.  I need to step it up.

Had a busy day today.  Worked for 11 + hours, church meetings and then work out tonight.  Spent 40 minutes at the Gym.  Total work out time was 34 minutes.  Eliptical, tread mill, and stationary bike.  Good workout . . . . got the heart working.

Worked out at the Gym.  I am getting back into the swing of things.  Looking forward to progress.

Again at the Gym.  My traditional circuit.  Eliptical, tread mill and stationary bike.

First time back in a while.  I am starting to work out and train again.

Spent forty-five minutes at the Gym.  Running, Biking, and Eliptical. 

Worked out at the Gym.  I am trying to get back in the swing of things after being out for a couple of months.

Well after a prolonged break, I am back to working out. I walked this morning. Two reasons for walking. First, I stubbed a toe on my right foot. It is bruised and sore I didn't even try running as I was not in the mood for pain. Second, I have been a slacker and am therefore not in shape. Looking forward to getting back in shape and running.

Just starting to run again. Did a combination of walk run.

Two days running this week.  Combination of a walk run again. I feel bad that I stopped running. I am not out of shape :(.

Three days this week is better than no days.  Just keep it going.

I am running around home until I get my legs and lungs back.  Still doing a combination of walk and run.  Worked out for about 25 minutes.

Again combo walk and run.  Would like to get up earlier than I am.  Nevertheless I am going to make the effort to run 4 - 5 days per week.

I love the cool of the mornings.  Could see my breath outside for one of the first times.  Still doing a combination of walk and run. My legs are feeling good, my lungs are coming around. I will keep doing this routine for a few more weeks and let my legs adjust gradually. NO injuries.

Ran on the treadmill at the Gym this morning.  I was being a little lazy and didn't want to get out in the cold.  Total exercise time was 30 minutes.