Marlin

AM

This is my first workout since my shoulder surgery and it was so nice to move again. Went to the gym to use the elliptical, and felt much better afterwards

PM

Stairmaster and stationary bike at the gym

PM

first run since my surgery, and it felt great to be running again!   Maybe work on a training program again.

AM

18 miles on the stationary bike

7.18 miles from the Greenbelt / Sunnyside / JHB loop,  so happy to be running - things felt good and the shoulder did loosen up and did feel better but started out a little rough with my HR was high and had to stop a few time in the first few miles to bring it down some. probably due to the medication that I have been on and maybe I can start to wean myself off of it soon.

PM

10K this afternoon

Went out in the heat of the day  for another run, I am want to get my base miles back and a nice run in the heat will work,  I can't believe how many runners were out running with me.

AM

12.0 miles on the stationary bike at home before heading to the Greenbelt.

Started from the Greenbelt and ran through SRL and ended up a Skyline High School and ran some speed work, 4 x 800 x 400 wanted to get one more in but called it good and ran back and made one more loop around the Greenbelt.  Shoulder was OK but could tell that was the limit for today as I could feel it getting tired and a little sore.

AM

This was a hard run this morning, the Quads just didn't want to cooperate this morning so it ended being a long slow 7.30 miles.  But on the bright side it was an amazing morning and a lot of runners out this morning.

PM

Last week I bought Mauri and I a very nice NT treadmill and a 1 year old Solo elliptical for times when time is short and or when the weather is bad and we don't have to drive into town to the gym. I got busy with things around the house this afternoon and got around 5:30 and just didn't want to head into town or go out in the heat so I used the TM for the first time and it was nice to get a run in and jump in the shower 1 min. later.  I am going to like having them but don't want to replace them for running outside by no means but it was nice to have.   4 miles on TM at home

AM

Had a fun time running this morning and seen a lot of friends out also Jeff . Craig, Andrea. Lynette..  Was only going to go for 10 miles and see how the shoulder felt and see if I felt like going more. Got to 10 and felt fine and ran another 3 miles and called it good. :-)

AM

10 mile stationary bike

8 miles on a beautiful morning.  Going to run  tomorrow morning and then going to go camping in the hills for a few days, looking forward to some dirt roads and trail runs

PM

Started this run at 5pm and in the middle of a wind storm, but it sure was nice when I turned on Sunnyside and headed back to JHB. A nice run this afternoon.

AM

1 mile w/u,  4 x 1200 x 400, finished the rest of the run by heading out to Sleep Inn and back.

PM

4 miles on the treadmill at home

AM

10 mile run from the Greenbelt / Sunnyside / Freeman Park loop + some

This morning was the first time I used my HM on a run since Utah Valley Marathon.  It was nice to get back to HR training again but it showed me that I need to work on some stuff, started out high but at mile 7 it dropped and was able to pick the pace some.  A nice Z2 run this morning

AM

Went to the gym to run a tempo run this morning,  25 min w/u - 60 min tempo - 5 min c/d.

PM

4 mile easy run on our TM at home                                                                   

AM

Had a bad night of sleep, as the shoulder was just killing me all night long. I had taken my script pain meds and it made me very nausea an lost my dinner at 1:30 this morning. I have some good days and some very bad days and still not able to get my elbow above my shoulder but I am so thankful to be able to still run.   Enough of the poor me syndrome.

10.42 mile on a great morning, started out cool and just a nice steady pace.

AM

Started this run at 3am this morning as I was helping with a local race this morning and needed to get this run in. About a mile and a half into my run I seen a lot of cop cars flying down the road and just shortly after I was stopped by an ISP officer with his lights on and I was like 'wow this is a first'.  I was thinking what the hell could I have done other then running through the red light at Broadway, but there wasn't a car in sight at 3 am. He asked me if I had seen anyone, and I said 'nobody, why?' and he said that there was someone that jumped into the river again. Well that messed with my head for awhile.  This run did start out with an ok pace but got sluggish around mile 10 and just never got back into the pace I started out at. Oh well, I did end up with a lot of miles this week.  It may have had something to do with it but next weekend will be better. Made it home for a quick shower and off again. Got to the race to help my friend Mike out with the race and seen a lot of friends.  Craig and Alana ran a great race this morning. They are very strong runners and did great with Craig winning it and Alana 1st in AG.  Got home and was off yet again. My wife had there company summer party and finally made it home. But not for long as it is a B-day party that we have to make it to in a few. What a day! I had a lot of fun with friends and my amazing wife at her co. party and family at the Firehouse grill.

AM

Went out a little later then norm and missed my wife before she headed to work, It was an ok run - nothing great just a run this morning.

PM

A hot and windy run this afternoon, but I enjoyed it more then this mornings run - 6.60 miles

AM

Went to the gym for some speed work this morning. 1 mile w/u and the went into ladders speed work as it was nice to do a different type of speed work this morning. Got done with it and was just running at an easy pace but I was completely soaked and was very hot in that gym this morning, so I shut it down and drove to the river to finish the run up. Very nice outside this morning.

PM

45 min on the elliptical at home

AM

Just a so-so run this morning, in some what of a slump over the last few days.  Got my new Saucony Progrid 6 shoes via UPS this morning so hope it will help.

PM

A better run then this morning and the shoes help a lot.  PT called me this morning and had an opening for this afternoon and it was nice to get some work done on the shoulder   6.54 miles

AM

Well I felt good this morning and had a very good tempo run.

15 min easy w/u

80 min tempo

5 min c/d  for 13.54 mile

We will see if I get an afternoon run in or not

PM

4 easy miles on the TM at home, just didn't want to head outside this afternoon.

AM

8.44 miles on a great morning with lots of runners out this morning. Just easy miles

AM

With Park City around the corner I decided to run Sunnyside hill this morning.  Set out at 5 am and ran from the bottom to the top x 2 for a total of 20.64 miles.  This was a good run for me as I felt I had some good energy and had a good time in nice cool temps also.

AM 

7 miles, legs are very tired from the hill work on Sat.

PM

4 easy 

AM 

Speed work  

Easy 30 min w/u - 4 x 1600 x 400  - finished the rest of the run with an easy c/d. 

AM

9 easy

PM

4 easy