Marlin

AM   Wow - I am so happy to run again, this is my first run in 4 weeks after breaking my shoulder in a work related accident. Just a nice and easy 30 min run talking with Jeff. Shoulder felt fine, but held back some movement in it, and then 30 min. on the elliptical for 3.62 miles.  Added all my elliptical miles for the month this morning.

PM   3.61 miles at the gym at an easy pace,  4 miles on the elliptical

AM   I am glad I was able to still workout over all this shoulder surgery and recovery, as I feel I didn't lose to much fitness, but can tell the hips and calf's are just a little tight.  6 mile progression run this morning at the gym.  Not sure if I will get an afternoon run in or not as I go in for a Dr. appt this afternoon.

PM   6 miles on the elliptical after my Dr. appt, 

AM   12 miles on the stationary bike before heading to the gym.

8 easy miles this morning on the TM, I feel good and all but need to get my endurance back some.  Dr. appt yesterday went good as he said it was good that I am running, but will not release me for work for another 5 weeks.

PM   4 miles on TM

AM   19 miles on the bike at home

9 mile TM run this morning, slept in this morning and after I got done with the bike I didn't get to the gym until 6:45.  1 mile w/u - 7 mile tempo - 1 mile c/d . Tempo was not at the pace that it was before I broke my shoulder but it was better then I  thought it was going to be.

PM   5 easy miles this afternoon, and soaked in the hot tub that made my shoulder feel alot better, will have to do that more often.

AM   18 miles on the bike this morning.

Went to the gym and ran 9 miles on the TM, 2 miles w/u - 7 miles progressive run ending the last mile at HMP, felt real good this morning as it was my best run on the week.

AM   Had a great time running with the group this morning,  Jeff, Curt, McKay, Lynette, Andrea.  Nice easy mid-long run this morning at 7:53 pace, shoulder felt Okay.

AM   16 miles on the stationary bike this morning before heading to the gym.

9 mile run this morning - 2 mile w/u - 6 miles steady - 1 mile with 8 x 100m strides

PM   5 easy miles this afternoon.

AM   14.50 miles on startionary bike at home

Speed work this morning - 2 mile w/u - 5 x 800 x 400 - the remainder of the run in Z2.  Pace was not as fast as what it was but it will come around I am sure.  11.27 miles

PM   5 miles - had fun with this run as time just went by fast, played with the incline and did pickups also.

AM   Running on empty, forgot to get some cals in before heading to the gym this morning, so this run was not so easy.  11 miles on the bike before going to the gym.

PM   5 easy miles this afternoon

AM   14.50 miles on the stationary bike

10.65 mile run at the gym - 30 min easy low Z2 run - 45 min tempo run and - 1 mile c/d   Pace was alittle slower from where I left off last fall.

PM   4 mile easy run and 3.56 miles on the elliptical

AM   7 easy miles at the gym

AM   could not sleep so started my run this morning early (4am),  It was 36* this morning and just an awesome morning for my first run outside since I broke my shoulder on Dec. 17.  Drove down to the Greenbelt and started up to Sunnyside and over the bridge to SRL and did 3 loops on SRL and then up to Freeman Park, the roads and paths were wet and no slick spots until mile 14 coming back from Freeman Park and it had started to rain and freeze on the road and got very slick but managed ok, just had to be very light on my feet.  I felt very good this morning and if it had not got slick out I would have gon farther.  But I am so happy with how it went and my shoulder felt ok. I will not be (race ready) but I am sure I will do OK in 3 weeks at the Lost Dutchman Marathon in  Mesa AZ.

AM   easy run this morning with pick ups over the last 1.50 miles   9.25 miles

PM   8.50 miles this afternoon, the run felt good as was playing with the incline every .50 miles.

AM   Speed work this morning -  2 mile w/u - 5 x 1200 x 400 - 5 miles at Z2.  Ran in front of the window this morninng and enjoyed it much better then the repeats on the TV in the back. I think I may run over there more often.

PM   6 easy miles this afternoon, I felt ok even after the speed work this morning

AM   6 miles at the gym at I had no energy.

PM   Did not get in an afternoon run due to people lookinng to buy our 5th wheel and had some service done to our new camper.

AM   Tempo run this morning at the gym - 30 min. Z1/Z2 run - 60 min tempo run - 1 mile c/d.  This was an ok run but the pace is not were it was before my shoulder injury, I think in a few months and a couple races it will come back.    13 miles

PM   4 easy miles

AM   7:00 am run as I slept in some this morning.  Started out at the Greenbelt and did the Sunnyside - Freeman Park loop, it was cool and windy running South but felt great running with the wind heading North,  it was a nice run this morning!    9.76 mile run

AM   wel I was a little nervous about this 20 miles run as I have not ran a 20 in 8 weeks.  It went ok except for the last 2 miles got hard and could feel sorness in my hips.  Two weeks til Lost Dutchman Marathon and I think I am as ready as I am going to be with the little time I have had to train.   The same run as yesterday only 2 loops and 3 around Freeman Park. (Greenbelt - Sunnyside - Freeman Park loops)

AM   Ran out side this morning as the temps were great but it was slick out. It was an ok easy pace and will be my only run for the day but will x-train this afternoon.   Started out at the Greenbelt and ran the Sunnyside / JHB loop + some

PM   7 miles on the elliptical and then the hot tub

AM   Speedwork this morning, I felt much better for this mornings run then last weeks speedwork.  Shoulder has felt much better as the soreness in it is starting to let up some.

AM   Just an easy out and back run this morning from the Greenbelt out to Sunnyside and back. Temp was just cool on the out as the wind was from the south but the back was much better.  Only run for today but will be in the hot tub this afternoon :-)

PM  7 elliptical miles

AM   4 easy miles,  cut the run short because my calf started to hurt some.

PM   7 some what hard miles on the elliptical

AM   Went to the gym this morning and ran with Jeff and Curt and a great time. Just a Z1 run and will do the elliptical this afternoon again.

PM   4.50 on the elliptical

AM   I had a great time this morning running with Curt and just catching up on stuff and talking about memories.  7.42 easy miles this morning as Mauri and I are flying to Arizona in the morning to spend a week down there and to run the Lost Dutchman Marathon on the 17th.  I am getting excited to run it and also know it will just be a run and fun times as I am nowhere close to race ready.

AM   5.50 miles in Phx around the trailer park, calf felt tight some

AM   ran in Phx. around trailer park

AM   Tempo run on the beach in San Diego, amazing weather I was holding a 7:25 pace

Day off

AM   5 easy miles back in Phx.

AM   Easy 2 miles

Lost Dutchman Marathon

My wife got me to the bus pick up area around 4:30 am and there was runners on the bus already and just had to wait for 10 or 15 min and we were on our way to the start line.  Got at the start and off the bus and all the people were nice and helpful with coffee and water and a nice fire to stand around.  Had to walk a little ways to the start but not to bad, (not like Boston walk to the corals)  Plan for the race was to just hold an 7:50 to 8:00 min pace for this race and even effort race.  Race started and it was some down hills with rollers in it and the views were just amazing and the temp was around 50*, hit the 10k at 47:59 (8:00 pace) and felt very good but had to work hard to hold pace back and not speed up.  I was just enjoying myself and had forgot to take 2 of my gu gels and knowing that was not going to be a good thing late in the race.  Hit 13 miles at 1:44:19 (7:58 pace) and now had some down hills mix with alot of rollers and had a long 3 mi

AM   3 mile easy run on the TM and running with Gray,  Things felt OK and just alittle tightness in the quads.  

4 x 30 reps of set ups

Stretching

AM   4.50 mile easy run this morning as I was just alittle tight but not as bad as yesterday.

elliptical miles  - 2.60

PM   3.76 miles on the stairmaster - 4.31 miles on the elliptical this afternoon.

AM   Went to the gym early this morning as I had to be to work to give a class on fall protection.  3 mile w/u and 4.25 miles at Z2 run  and .50 mile c/d

PM   Easy 3.50 mile run this afternoon

4.17 elliptical miles after the run

a good day of workouts as the body is feels good after Sunday's marathon, just a little bit of tightness but not bad.

AM   Tempo run this morning - 10 min easy w/u - 45 min Z2 run - 30 min tempo run - 5 min c/d,  Felt ok for the most part but HR got alittle higher over the 1 mile

PM   4 easy miles on TM

         1.67 miles on stairmaster

         2 miles on the elliptical

AM   Got to the gym at 5 am for an easy run, two mile w/u  and then did intervals of .50 mile low Z2 run and .25 mile pickups.

PM   6 mile easy run this afternoon, ran next to Gary and had a good talk about running stuff

3.25 miles on the elliptical after the run

AM   I had therapy on my shoulder yesterday and was not able to sleep this morning, so I went to the gym early for my long run.  10 miles at an easy Z1/Z2 run and did a progression run from mile 10 through mile16 and HMP at mile 17 and a 1 mile c/d.  I felt good this morning as I was only going to run 16 mile but wanted to throw 2 more in as a faster pace. 

PM   7.11 mile in 1 hour on the elliptical    Average HR was 117    Cals burned 1057

Step ups - 3x15 each side

Wall squats - 3x15

Lunges - 3x20

Leg curls - 100# 3x8-10

Leg extentions - 100#  3x8-10

Setups - 3x30

Side crunches - 3x30

weight was 191

AM 

1 mile w/u at 9:00 min mile - HR was at 134

28 min at 8:00 min mile - HR was at 132

45 min at 7:41 min mile - HR was at 142

60 min at 7:41 min mile - HR was at 140

1 mile c/d at a 9:13 pace - HR was at 121   total 8.52 miles

PM

4 mile easy run on the TM

5.25miles on the elliptical

AM

10.02 mile speed workout         1503 cals burnt off

1.25 mile w/u at low Z1

8 x 600 x 200 speed work

1 - 6:00 / (143  2 - 6:00 / (149)  3 - 6:00 / (151)  4 - 5:52 / (153)  5 - 5:46 / (154)  6 - 5:36 / (154)  7 - 5:30 / (154)  8 - 5:24 / (156)

.50 mile c/d

Remainder of run was trying to get to low Z2 and was not able to as I got close but was for the most part in upper Z1 135-to-138

PM

Strenght training

Squats - 3 x 40    Lunges - 3 x 30    Step ups - 3 x 15    Dumbbell deadlift - 3 x 15    Leg curls - #100  3 sets of 8-10    Leg extentions - #100  3 sets of 8-10

Elliptical -  1 hour for 7.02 miles     1002 cals

AM       5 miles

A very hard run this morning as I kept stopping and resting , I was tight and just was not into the run

PM          5 miles

A little better but still no energy

AM    11.66 miles        1787 cals

45 min Z2 run for 5.70 miles  HR was (143)   pace was 7:47 to 7:41

40 min Tempo run for 5.45 miles  HR was (150)    7:24 to 7:19

5 min c/d     pace was 10:00

PM   

4 mile easy run  at low Z1    608 cals

4 miles on the elliptical  for 500 cals

AM          4.63 miles        699 cals

This was a TM run and not a good one, I was tired of the treadmill and just could not take it anymore and just quit running.

AM       20 mile run        3,020 cals

Ran out side this morninng, the first 6 miles it was about my breathing as it was having a hard time for the first run outside but got better as the run went on. Just held a nice 8:30 pace which was 60 sec. over goal marathon pace.  Ankels got sore at the end and legs got heavey also but all in all it was a good run.

AM     9.57 miles        1512 cals

.50 @ 6:30 - .50 @ 7:00 - .50 @ 7:30 - .50 @8:00 - 7.57 miles at 7:41 pace  -  HR was high and had some what of a hard time with this run.   Weight is at 194 and this is not helping my runs at all.

PM    5.25 miles        787 cals

Ran the High 5 course  in 44:40  -  just nice and easy run

AM    10.0 mile speedwork     1500 cals

10 min w/u  5 x 800 x 400 - .50 c/d - and remainder of the run was Z2 @ 7:30 pace

PM    3.60 run     6.17 mile on the elliptical     1640 cals

Ran at Cummunity park this afternoon, cold run   and then went to the gym and did the elliptical for 1 hour and then did setups   4 x 25

AM      8.05  in 1:15:00        1200 cals

This was a slow no energy run from the Greenbelt to Sunnyside and a loop around the greenbelt,  not sure why but had to stop and walk a few times.

PM    4 mile run on TM    4 miles on elliptical       1200 cals

TM was a little hard and just an easy pace

AM     11.76 mile   tempo run         #191

I felt much better this morning after talking to Robby yesterday about my runs being slughish, he said that I needed to up my cals more before my run that I was not getting enough cals.  I upped it from 250 to 500 and felt so much better and ran this run without stopping!

2 mile w/u

2.25 mile Z2

50 min tempo    starting at 7:24 and worked up to 7:13 pace  Hr was around (149 to 151)

5 min c/d

PM    3 mile easy run        4.32 miles on elliptical         1176 cals     

an easy 3 mile run 

4.32 mile easy on elliptical

AM

7.33 miles on the TM, was suppost to go for 1:15:00 but only ran 1 hour  -sign-

AM         16.38 miles            2506 cals

Ran outside this morning from the house and ran the rolling hills around my house.  Felt good and just kept it easy on the way out and was running into a slight head wind at times, coming back I had a tail wind at times except the last 2.5 miles was a strong head wind but made it

2,506  cals

2:18:38  time

16.38  miles

8:29  pace

AM        Elliptical

8.20 miles

1320  cals burnt

AM       

Ran 8 miles outside this morning but was very sluggish and had to stop several times

PM

4.50 miles around Community Park IN SHORTS,  6 times around the park untimed and felt much better then this morning

Went to the gym afterwords and did the elliptical for 4 miles

setups    3 sets of 30    side crunches   3 sets of 30       strenght trainning    squats

AM    Speedwork    1200's

Ran 1.25 mile w/u

4 x 1200 x 400      6:18  (152) - 6:15  (157) - 6:15  (157) - 6:15 - (158)

.50 mile c/d

Into Z2 run  for 3.25 miles at 7:35 pace and HR was at (142-143)

The last mile was at 7:24 - 7:19 pace with HR at (147)

PM    

Did the elliptical this afternoon

9.37 miles in 1:15:00

1203  cals burnt

AM           6.00 miles            900 cals

6 miles on the high 5 + some, it was the most amazing morning for a run , calm and clear skys but was just a slow average run.

PM          7.00 miles         1050  cals

Just an amazing afternoon run from the Greenbelt to Sunnyside to JHB

AM  

11.67 mile tempo run           1786 cals

1:30:00 min      25 min w/u - Z2 run ,  30 min tempo at 7:24 pace ,  25 min @ 7:19 pace ,  5 min @ 7:13 pace  at a 1% inclinne   HR was at (146)

PM                    750 cals

5 mile run along the Snake river

AM    

10.00 miles along the Snake river,  OK pace around 8:30 ish

AM                                    3,124 cals                   

20 mile hill run on the TM at the gym - hills were from 0.03% to 2.2%

AM

8 miles easy run with hills set at #2  0.03% to 2.2% incline      1247 cals burnt

PM

Had taken Mauri's car to Teton Toyota to get some work done to it and went for a run from there.  8 miles in very windy conditions.

AM

10.25 miles       1568 cals

Speedwork this morning,

1.25 mile w/u

4 x 1600 x 400     6:27  (150) - 6:22  (155) - 6:22  (155) - 6:18  (157)    total 6 miles  0.5% incline

progressive Z2 run,  7:47 - 7:41 - 7:30 - 7:30    (140 - 143)

5 min cool down

PM

some strenght training

spinning class  24 km = 14.88 miles

AM

8 mile easy run before the rain and snow   Returned to work today after 3 mo off due to shoulder

PM

5 miles on the TM after work / 2 miles on the elliptical / total of 1000 cals

AM

11.81 miles    Tempo run

15 min w/u

70 min tempo - 15 min @ 7:24 pace - 45 min @ 7:19 - 10 min @ 7:13

5 min c/d

PM

40 min on the stationary bike

AM

Didn't feel like running today as my hip was not feeling so good so I ended up doing the elliptical and stairmaster

AM

It was 20* this morning and I didn't feel like dressing up to run outside so I went to the TM at the gym, ran with Lynette and McKay 

Hill intervals at 2   -  veried from 0.3% to 2.2% incline  at a 7:24 pace

7 miles on the elliptical after church

10 miles

AM

Speedwork this morning    4 x 2000 x 400      6:31 - 6:27 - 6::22 - 6:18

AM

This was suppost to be a tempo run but I just felt bad, no energy, and my knees hurt, I have started some anti-inflamitory stuff to get the hurt from my knees

AM

just easy miles

AM

Very blessed, I was not sure hoqw this run was going to go as I did'nt have a very good week, but this is my longest training run ever and felt good, did not take all the suppliment and all that I would have in a race but felt good.

AM

Just an easy run this morning after my 22 miler on Sat.

PM

1 hour on the elliptical and then sit ups

AM

Speed work this morning,  3 x 1600 x 400   6:18 (154) - 6:18 (156) - 6:18 (156)   then a .50 mile c/d and then into Z2 run which happend to be MP  7:24 - 7:18 pace

PM

Set ups 4 x 30

back workout - supermans

squats 4 x 40

circut weights x 2

50 min spinning class

AM

8 somewhat easy miles from the Greenbelt to Sunnyside and back.

PM

Elliptical for 30 min

Row machine for 30 min

alot of set ups

AM

Tempo run this morning  15 min w/u

60 min tempo run starting at 7:24 for the first 15 min - 7:19 for 30 min - 7:13 for 10 min and 7:08 for the last 5 and a.50 min c/d

PM

Set-ups

circuit weights x 2

Spin class for 50 min

AM

8 easy miles from the greenbelt to sunnyside,  started out a little slow but got back to the truck and grabed a bannana and felt much better.

PM

30 min on the stairmaster

50 min on the elliptical talking to glen

some set-ups aand called it a day

AM

Last long run before the Salt lake city Marathon,  2 hour run - 1 hour out I hit 7.40 miles and back home was even splits  8.06 pace

AM

easy 8 miles

PM

elliptical for 1 hour

AM

Speedwork this morning   4 x 800 x 400    5:56 - 5:52 - 5:49 - 5:45   HR was 151 to 256,  Aftr the 800's I ran in Z2 which was actually at MP 7:24

PM

Weights upper and lower body

Abs

Spinning class

AM

A hard run this morning a I did alot yesterday at the gym

PM

Row Machine for 45 min

elliptical for 30 min

Abs

AM

Tempo run this morning

30 min at Z2  started at 8.30 for .50 miles and then 8:00 for .50 miles and 7:41 for to the 30 min mark.   Then started tempo at 7:24 for 10 min and moved up to a 7:19 pace for 10 min and 7:13 for 5 min and the last 5 min was at a 7:03 pace.  A good work out this morning.

PM

Upper and lower body work out

Spinning class

AM  

8 easy miles

AM

7.25 miles from the house

AM

5.75 easy miles

AM

45 min at Z2 w/ 10 min pick ups

off

easy 5

OK not sure what I was thinking as I was wanting to run a 3:14 in this race as the winner in AG was at 3:18

It was cold rainning and windy, started out the race at slightly below MP and just could not hold it as I crossed 13.1 miles at 1:39 two min over Goal pace so I know that it was not going to be easy the second half of the race and it wasn't.

Legs were cramping in the quads and just so tight andnever didn't loosen up at all but am happy with the outcome

no ru n. just thr ellipical

Ran from the gym to community park and back to the gym

AM    Ran from the Greenbelt to Sunnyside to JHB,  legs were very heavy

8:19  OA pace

PM    5 easy miles from the Greenbelt to Freeman Park

AM.  Ran the Greenbelt loop this morning. First loop was just an easy 8:30 pace, second loop was at tempo pace 7:24 pace anx then ran down to Pancheri and ran in nto Curt and ran with him for a few mo free e miles and back to the truck for 7:44 miles.

AM   It was a much better run this morning

1:25:26  -  10.35 miles . -  AP of 8.14. -  1585 cals

Legs are start I'm ng to deel better  

AM.    Started out as an easy run and ended up running a progression run and going up 1 % every mile ending at 7:03 pace.

PM     5.25 miles progressive run again, and 3.57 miles and 431 cals on the Elliptical

AM     speedwork day.    3 x 1600 x 400

2 mile w/u. First mile at 8:27 pace and the 2nd mile at 8:00 min pace

1)   6:27   (154) -  2)   6:22. (157)  -  3)  6:18. (157)

800 c/d

Progressive run after all of that and over rhe last miles started a 8:00 and just kept speeding up pace ending the last .50 at MP 

PM     Easy 4 mile run with the last mile at MP 7:24

setups 4 x 25  with side crunches

Spinning class for 55 mins    13.75 miles

AM.  Went to the gym this morning as it was not to bad out temp wise (29*) but I am still trying to get over this cold os I opt to go I'm side.

2 mile easy run at 8:24 to 8:00. (124)

3-7 miles progressed to 7:41  (140)

Mile 8 was at MP (7:24) for .50  - .25  miles at 7:19 pace  -  the last .25 mile was at 7:13  pace. 

PM. Went to rhe gym after pt and ran another 4 miles and the row machine for 30 min

1000 cals this afternoon 

AM.   Tempo run

3 mile w/u.  1 - 9:00  2- 8:30. 3- 7:54

Tempo run

4-5   7:24 pace. (144)

6-7   7:19 pace. (148)

8-9   7:13 pace. (150)

c/d.   1 mile

.25. 9:00 pace

.25. 9:30 pace

.25. 10:00 pace

.25. 10:30 pace 

PM    4 mile easy run after work     8:01 AP  

50 min spin class after the run

AM   Just a nice easy run this morning,  8 miles in 1:03:00  -  7:52 AP 

6:00 am  -  42* -  wind was 12 mph from the NW.  -  and wind chill temp was 36*

Ogden Marathon in 13 days

It was a good run as I just wanted to stay around 60 seconds below MP, and managed to do that ok.  16.25 miles in 1:15:18 at 8:20 pace.   I am looking forward to next weeks temps as they say it is to be in the low 70's.  Talked to Shelley and Alisa toward the end of my run as I was glad that they feel good and strong again as they are running the Ogden Half

My wife (Mauri) headed to Boise this morning as she will be running in some great temps and along the Boise Greenbelt and river.

AM   

Started running at 5:00 am this morning a s it was just alittle later then normal.  Great temps and awesome sunrise this morning!  Started out slow and tight this morning for the first 3 miles and then things started to loosen up and was able to pick the pace up.  Typical Monday -  I have taken on a major project painting the trim around the house, shop,  storage shed and chicken coop so this will be my omly run for the day.

AM   Speedwork.    4 x 800 x 400

Started at the Greenbelt and ran up to Skyline High Sschool track to run the 800's.  This was a nice change and enjoyed I'd a lot as I have been doing them on the TM at the gym. The pace was the same but effort was just alittle more and ran back to the truck at MP for 8 miles.  Love the workout this morning.  Not sure if this is going to be the only workout today or not but thinking about doing a spin class this afternoon.

AM

Set ou at 5:00 am this morning,  this must be my new time for a run as it used to be 4:30.  Oh well 5 is good!   Easy 6 mile as things felt good and relaxed as I even had to keep myself in check and back off the pace many times this morning.  Ogden in 9 days and getting excited and even more excited for my wife as she has not ran a full since Boston last year.

You know I was just thinking about why I have been slow getting out the door and in no hurry lately is because I have been able to catch some of the amazing sunrises when I start at 5 am.  I think this is going to be my new start time for the summer. 

AM   Tempo run

5 am and 41º with a slight breeze, not bad

3 mile Z2   -  4 mile tempo just over MP. -  1 mile c/d

Wore my new shoes to get a few miles on the before Ogden,  I like them alot. (Adidas adizero aegis)  

AM

5.50 mile  Z1/Z2 easy run rhis morning. It was just nice to take it slow and think about the race and to just process stuff. 

AM

6easy Z1 run,  had alot of fun as I ran with my wife this morning 

AM

6.55  miles on an awesome morning, 57º this morning and it was my first run shirtless :-)  This was for the nost part an easy run with  5 x .25 mile p/u.  I feel good and no issues 

AM

Just an easy run in the wind this morning. 

No run today,  stretching and sat in the hot 

AM

Just an easy taper run,  heading to Ogden in the morning as I am excited to see how Mauri does in the mararhon Sat. Morning.  

Day off,  travel to Ogden this morning

OK another marathon in the wind and rain, as if SLC Marathon wasn't enough

I had a great time hanging out with my wife at this marathon as this was her first full marathon since Boston last year.  We were able to get a nice fire pit up wind from all the smoke and a couple log ends to even sit on so we didn't have to stand so much.  Got our gear turned in and to the start line and was watching people peel there ponchos and trash bags off getting readyfor the start but desided to leave my poncho on for awhile and just deal with it until the rain stopped or I just got sick of it.

Race got started and on our way and felt good and just fell into a nice comfortable pace. Got through miles 1-8 good but at mile 9 I could feel my left hamstring twitch and I knew I would be fighting and nursing it the entire race.  I don't know what it is or what I have to do to resolve this issue as it is the same hamstring and the same area as always. Miles 10-13 my hands now were very cold and was squishing water out my shoes.  Got to the hill atmile 14 and ust wated to go up it a an easy effort and not spend alot of effort on the hill and just make up for it on the other side going down.

Crossed the dam and on the down side of the hill and thought I would be able to make up some time here but just had a hard time getting back into the 7:20's as the hamstring would just start acting up and had to just back the pace some and just settle for what it is, but was still happy with the pace as it was still in the low 7:30's and felt good about it.  Hands were so cold at this point and had a hard time just hanging onto the cups at aid stations and dropped the fruit and had a hard time openning a gel.

As of mile 20 I still had my poncho on and at least my chest and back was not to cold and I really didn't bother me, but for what ever reason I had taken it off to see if I could give the last 10k a push witch proved to be a dumb idea as I would have been fine with it on to the finish.  Miles 20-23 was ok still running low 7:30's and was happy with that but got to mile 24 and the hamstring was getting very tight  and at mile 25 it locked up and had to stop and rub it out and got back going again and just wanted to get to the finish.

With the weather conditions and all I still had a great time with my wife and all our friends and love running marathons and am very happy with my time and placement and a great start to the UGS series.

Splits

7:20 - 7:22 - 7:12 - 7:17 - 7:17 - 7:19 - 7:21 - 7:19 - 7:29 - 7:24 - 7:32 - 7:26 - 7:37 - 7:29 - 7:56 - 7:28 - 7:36 - 7:17 - 7:26 - 7:45 - 7:34 - 7:36 - 7:31 - 7:53 - 7:46 - 8:33 - last .34 miles was 7:23

AM

2 easy miles, jusf a jog  

AM

this was a very surprising run as I was not expecting the pace to be rhat quick and effort that low.  Just alittle tightness in the quads but over all I feel good.  Greenbelt/Sunnyside/John Holes Bridge loop 

PM

Eliptical for 1 hour

AM

Easy Z2 run rhis morning,  warm but windy run 

PM

Ran 5 miles at the gym this afternoon as I didn't want to deal with the strong wind.  Progressive Z2 run

AM

Went to the gym to do a short tempo run,  3.5 mile low Z2 run and 3.5 mile tempo.  Hamstring wasvjust alittle tight but not bad. 

PM

Z1 - Z2 run from the Greenbelt to Sunnyside loop,  legs felt alittle heavy but not to bad.

AM

6.10 easy miles

AM

Had a very good run this morning as I felt good and just 1 week out from Ogden.  Wow it is time for taper again as Utah Valley Marathon is in two weeks.  Hope for nice weather!!!!!!!

15 miles in 2:01:00  -  it was a nice and easy effort run but got windy towards the end of the run.   Alot of runners out this morning

AM

Easy 4.25 miles, well with the wind at my back!  Just got tired of the wind and didn't want to put up with it.

AM

Went to the gym to get a good speedwork run in. 1 mile w/u - 4 x 800 x 400  progessive 800's -  .50 c/d. - 20 min. progressive tempo run - and 5 min c/d.  Good effort and felt good except mu right knee hurt just alittle at the start but went away after the w/u.

PM

15.50 miles on the stationary bike at home 

AM

11.25 miles on the stationary bike before going in to the Greenbelt for an awesome mornimg run with light rain and very little wind.  6.50 miles from the Greenbelt to Stockmans to Freeman Park and back.

Very proud of my wife as she was up and out running by 6:00 am   

AM

 12 miles ont the stationary bike at home before going to the gym 

Ran at the gym as I wasn't wanting to run in the wind at all rhis morning, glad I did as I ran a good tempo run - 10 min w/u - 20 min Z2 run - 30 min tempo  10 min at 7:13 .  10 min at 7:08.  10 min at 7:03  -  1 mile c/d

AM

 Easy morning run before a very busy day of doctor appointments and a great worship group at church tonight.  getting an MRI done this afternoon to find out what is catching in my shoulder

AM 

An easy run/jog 7.12 miles before heading to work. 

AM

Greenbelt / Freeman park loop +

Just nice and easy on an awesomr morning

4 days til UV Marathon as it has to be one of my favorite races, love the course and very well put togerher. 

AM

5.78 easy miles with 10 min of p/u

I have been having trouble with my shoulder latly and have a hard time using it over my head but no problem running with it. I had an MRI on Friday and called me yesterday to tell me that they got back the results and I have  torn lebrem that will need to be fixed.  Don't know much yet as I see the Doctor today at 3:00 o'clock to find out what is next. 

Day off today

Well I went to the Doctir yesterday and I have to fo into surgery next week (Monday-Tuesday) to have it repaired.  It look like how well the surgery goes is how long I will be off work. He said 3 to 6 weeks but also said to keep runnung after a few weeks, I loved to hear that!!!!!!!!!!

AM

Easy miles

Day off

I had a great time running this race,

The short report for now - I ran a 3:19:13 this morning, things went very well up to mile 21 and just had a hard time holding pace for the last 5 miles but I am very happy with everything. I made the top 10 in my age group and that is one of my goals for every race.

More later

Pre race     Eat just alittle to much the night before and just had some stomach issues before bed and woke up with the same issues that had me concerned. Had some oatmeal and a banana with PB and just made it worse.  Drove to the bus pick up and waited for a friend to showup so I walked over to the Marriott to get a bagel andeat half of it and thankfullty it helped as the cramps went away and felt fine after that with no issues even during the race.

Turned off my garmin to soon and lost my splits

Got to the start line and felt fine and stomach had settled down and the race got started, went out alittle faster then I wanted it to be but for the first 5 miles it is a down and just ran with it and by mile 2 Mike Taylor ( friend of mine) came flying by me and by mile 4 he was out of sight and was alittle concerned for hime as this was his 3rd marathon and wanted to BQ on this one and needed a 3:10 or better.  I know it was going to get warm over the last few miles and I wanted to focus on making sure I get enouth fluid in me but not to much, I got to the 2nd AS and went to the very end person to get the poweraid and she turned and I missed the cup and just kept running on, (dang it) I don't think I will wait for the last person anymore.  Got to mile 7.5 and started the up hill portion and just wanted to make it an even effort run and just held back some not wanting to spend the energy yet but didn't remember the hill being this long last year but got to the top and felt I maybe held back just alittle to much and lost some time but was not to worried about it as this course has some good down hills to makeup for it.  Wanted to hit the half at 1:37:00 and came across it at 1:37:24 or so and was happy with that,  got to an AS just befor mile 15 and was surprised to see Mike just in front of me and as we went through the station he must have stoped to walk as I never seen him again.  But knowing what happend I bet he will not forget that ever as I have been there also and have gone out to fast and will never forget how it felt over the last 6 miles.   Got to around mile18 and could feel the hamstring starting to flare up just alittle (not sure why this hamstring does this, but the same one in the same spot around the same milage seams to start acting up a bit, any ideas are welcome) so I stopped to rub some performance gel on it and it helped alot and didn't get any worse but was aware of it. After that stop I just didn't get back into the groove of it and never back to the pace that I wanted and just lost my mental toughness over the last 8 miles as the second half splits was around  1:41 ish but was OK with it as and just wanted to do the best that I could to the end. Finish time was 3:19:13 and was happy with it as one goel for the year is to BQ every race  and to get still 10 min under is great.   I love the UVM as it is very well put together and the course is wide and scenic, and some awesome big metals and a BQ shirt to boot makes me want to come back every year.

I will be going in to get my shoulder operated on for the second time next week and will not be able to run for a few weeks and may miss the (will miss) Des News Marathon but hope to be back for the Park City Marathon in good shape.

AM

An easy run this morning as I was just alittle tight but not to sore, Greenbelt / Sunnyside / JHB loop

PM

Went to the gym to use the elliptical 

AM

Ran with Mauri for a little bit at the beginning and the end of the run, It was very nice to run with her again.  Quads are just alittle tight at the start but a mile or so into the run they felt fine. will try another run again this afternoon

PM

The same run as this morning less one loop around Freeman Park and a few short stretches. Again started slow but felt better after 1.5 miles.

AM

16 miles on the stationary bike before heading out  

Greenbelt / Sunnyside / Freeman Park loop

Pace was just steady 8:00 to 8:12 pace    

AM

16 miles on the stationary bike at home.  Just was not in the mood for a run as I am tired and sluggish this morning and went to the gym to sit in the hot tub.  Will try a run this afternoon maybe 

AM

Very windy outside this morning so I went to the gym.  Running on the TM seems to take longer than running outside. 

PM

5:30 pm run from the Greenbelt to Sunnyside to freeman Park + some

AM

Stationary bike at home before Church.

AM

18 hard miles with high resistance on the stationary bike at home before going into town for a run.

8.05 miles at Z2, nice morning run

Very easy miles this morning

Just short for now.

I ran the Bone & Back Ultra Marathon this morning, finishing 2 overall.  My first ultra and I really did have a good time with all my friends.  Off to the awards ceremony and BBQ a Jeff's house and off to bed.  I am tired

Well I got some sleep last night and feel better this morning, I had a great time yesterday with ALL my friends and Jeff and Kami always put on a great BBQ.  Thanks Jeff and Kami !!!

I was not sure what to expect, but wanted to come as close to a 6 hour run as possible,  the course has alot of hill (3,336 ft of elevation gain).  The race started out with very little wind but got much stronger the closer we got to the Sunnyside hill and all the way out to Bone and was expecting a tail wind on the way back but that did'nt happen. I had a great time and learned alot yesterday but have to say at mile 35 I did'nt remember alot of stuff as my wife passed by 2 times and I did not remember seeing her or running by anything.  It was like ( well I don't know, it was weird I was just runninng )  My wife was so supportive and encouraging and I even made the Sunday morning paper this morning (thats cool)

My splits

8:02 - 8:18 - 8:19 - 8:25 - 9:09 - 9:20 - 9:13 - 9:43 - 10:35 - 10:55 - 7:36 - 8:30 - 8:59 - 8:08 - 9:04 - 8:43 - 8:18 - 9:00 - 10:06 - 9:28 - 8:38 - 7:47 - 8:58 - 9:23 - 8:54 - 8:54 - 9:38 - 9;25 - 10;02 - 13:11 - 8:07 - 7:55 - 8:45 - 8:27 - 9:07 - 9:12 - 9:16 - 10:06 - 9:30 - 8:12

AM

20 miles on the stationary bike,  I was not sure I was going to run after the bike and was just going to see how I felt after and decided to go for a run as I felt OK. Ankles are just a little sore but not bad

3.25 mile run

PM

1 hour on the elliptical at the gym,  6.86 miles

AM

13 miles on the stationary bike at home

8.10 easy miles from the Greenbelt and around Freeman Park, a little windy but not to bad

AM

A little windy but a nice morning run, Got word that my surgery on my shoulder will take place on Monday and hope recovery will go good

PM

Went to the gym because I didn't want to deal with the wind this afternoon.

ran 4.50 miles

elliptical for 3.50 mile

AM

Well it was an awesome morning for a run outside but I chose to get in a tempo run on the TM this morning, and very glad I did.  It has been awhile since I have got in a good tempo due to taper and recovery weeks from marathons.  With my surgery on Monday I wanted to see where I was at and am very happy with things as I started out with a 2 mile w/u, 8 mile tempo 7:13 pace at upper Z2 and a 1 mile c/d

AM

Set out at 5 am this morning a got to see an amazing sunrise and a lot of running friends along the Greenbelt and SRL.  This was a very good run as a felt fine and ran a progressive long run. hope to run again tomorrow!

AM

Went out for another long run this morning, just nice and easy run from the Greenbelt out to Sleep Inn to Sunnyside / Freeman Park / and a couple loops around the Greenbelt.  Just an awesome morning for a run as it was 65 at 4:00 am this morning when I started.

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 

AM

Went to the gym to run this tempo run, 3 mile easy w/u - 9 mile Progressive tempo run  starting at 7:24 and ended at 7:13 - 1 mile c/d 

AM

8 easy miles this morning

PM

 Another 6 easy miles 

Came up to the cabin last night. I love it up here!!!!

AM

I had a real good hill run this morning and got around 9 miles of trail running in.  Mauri even got a nice long run in amd felt good. sounds like she is even taken me huckleberry hunting  this  afternoon.

AM

Ran an easy 8 miles this morning around the river with 4 p/u over the last mile.

AM

Speed work / Tempo run this morning

1.25 mile w/u - 4 x 800 x 400 - and 30 min tempo  

AM

6 easy miles this morning

Been a little under the weather for the last few days, so no workout today.

AM   I have been under the weather for the last few days and didn't want to run outside quit yet, so I went to the gym to run a progressive run this morning.  Started very slow at 10:00 min. mile and end every .25 miles went up 1/10 on the TM and held at 7:13 pace and did a 5 min c/d.   

PM   Went to Nicks spin class tonight and got there just a little late but got a good work out in  50 min = 18 km = 11.18 miles

AM   Went to the gym again this morning - 6 easy mile in 53:45

Very happy for some of my friends that will be running Boston with me, but sad that some just missed the cut

PM   Strength training for 45 min - elliptical for 45 min.  4.27 miles

AM   8 miles in 1:05:09 - 40 min easy and 20 min Tempo run.  Felt a little sluggish this morning but feel much better then a few days ago.

PM   Leg stuff, abs, ant then went to Nicks spin class and had a great workout - 21 km = 13.05 miles

AM   Just an easy hot run at home on the TM.

AM   Still felt just a little under the weather, so I went to the gym again and had my best run since Big Cottonwood Marathon.  I felt very good and ran a progressive run ending at goal MP.

AM   Did not want to run in the wind and wet roads so I ended up at the gym this morning.  Easy progressive run this morning.   I have a massage this afternoon and it is long over due.

AM   Ran the Greenbelt / Freeman Park loop + some

I felt good but am a little concerned  about STG Marathon because of the lack of miles over the last few mo from all the marathons that I have ran and have not had a good cycle in a while

5.75 miles

Had a great race today and set a new PR and won my AG in the Utah Grand Slam 40-49.    More to come when I down load my GPS in the morning

Cold and windy at the start line and found one of the generator lights and at the back of it it was blowing hot air out and I stayed nice and warm for the most part.  I started out with the 3:15 pacer and was at a nice and easy pace for the first few miles and had to stop to use the bathroom at mile 3 but was able to catch up to them just befor the start of the big hill at mile 7 and I didn't find the hill to be all that hard as I was still running under 8 min pace going up but did find myself getting just a little winded at mile 11 and slowed just a bit more. At mile 14 the start of the down hills I just got into a nice feel good pace and went ahead of the pacer and never seen him again. On the down hills I was not sure how my legs were going to feel and all but I felt great and at the aid stations I was not slowing down as I just grabed a cup of water and some times made a real mess of myself at a few of them.  I was running with a few guys and had alot of fun with them as I would be in front of them for a mile or so and then another would be in front and this went on for alot of miles. I loved this race as you always had someone around you or passing someone that kept you motivated. Got to the bottom of the hill around miles 23 or so is when things started to get tough and not so much body wise as I still felt ok but mentally as I knew is I could keep it together I could make it under a 3:15. So I had to brake the last 3 miles down into segments and just play a game with it and couldn't believe after I pulled the report on the garmin that I was still running under goal pace even. Finished  at 3:13:06 and was so happy because for the last 1 1/2 years I have been trying to break a 3:15, this was the last marathon on the year for me and the last before I turn 50 in 4 weeks so this was so awesome to make it finally happend.  To top it off I even won the Utah Grand slam in my AG 40 to 49  What a great day and a great race

Splits  8:07  7:40  7:28  7:05  7:09  6:54  6:51  7:59  7:45  7:51  8:07  7:34  7:13  7:16  6:52  6:46  7:06  6:59  8:16  7:01  6:47  7:22  7:18  6:56  7:10  7:15

AM   Went to the gym to use the elliptical -  1:15 min, 1000 cals, 7.84 miles, not bad for just 1 day out from a marathon.  I don't feel that bad at all and I will be running outside in the morning.

AM   Easy and very windy 7 mile run this morning, two loops around the river and 1 loop around Freeman Park + some.  It was nice to get out and there was alot of runners out this morning even.

PM   Ran at the gym this afternoon for 4 easy miles and then did the spin bike for 17.5 km = 10.87 miles and then some abs and steam room.  Had a good day

AM   30* this morning, hat, ear muffs, gloves, base layer, man I want summer back!!!!!   Started from the Greenbelt and ran up to sunnyside and JHB and back. It was a nice run for the most part.

PM   Went to the gym     weights for 30 min - ran 4 miles on the TM - and 25 min on the stairmaster - a great day of workouts and happy that my body hascome around so fast after STG.

AM   Ran from the Greenbelt to Sunnyside to Freeman Park loop, got a little cool towards the end of the run

PM   Stationary bike at home  1 hour - 22.3 km - 13.86 miles, a nice ride on tired legs

AM   Out early with my wife to run around the Greenbelt this morning, it was a great fall morning run and I love running with her.

PM   45 min of leg weights - 5 miles easy on the gyms TM - and some ab stuff

AM   30* at 6:00 am this morning cool but no wind . Started from the Greenbelt and ran up to Freeman Park and made 2 loops around it before heading out to Sunnyside and back and got to Broadway and had a nice surprise as I ran into Jeff and he ran the last 2 miles with me.  Alot of runners out this morning

AM   Greenbelt, Sunnyside, John Holes Bridge run.  38* this morning as I felt good but kept the pace nice and slow this morning.

AM   Progressive speedwork this morning,  8 x 400 x 400 -  6:30, 6:27, 6:22, 6:19, 6:15, 6:11, 6:11, 6:07,  -  3.15 miles at a progressive tempo run.

PM   2.35 miles on the TM at the gym before the spin class -  13 miles at the spin class in 50 min - abs afterwards  3 x 30   side crunches  3 x 30

No run today and no excusses, just lazy!!!!!!!!

AM   Greenbelt / Freeman Park run x 2 - felt ok just nice and slow on a cool morning run, 30*  stopped and walked several times.

AM   7 miles around the Greenbelt on a cool 30* morning.

AM   I didn't run on Friday and Saturday last week because of laztness and man did I eat like crap also.   Ran 2 loops from the Greenbelt to Freeman Park and I felt real good this morning, need to watch my cals this week.  I should find out about my shoulder today on if i am going to need more surgery again

PM   Did som leg stuff but not enough to do any good,  went and ran on the TM at the gym and ran 5 miles at a 9 min mile for the first two miles and at a 8:34 for the next 2 1/2 miles and then ran 8 min mile for .25 miles and a 7:24 for the last .25 miles. felt good an ran at a 1% incline also.

AM   Ran from the Greenbelt to Sunnyside and JHB, nothin exciting just a run

AM   What a good run on an amazing morning, it is just a beautiful fall morning.  Ran from the Greenbelt up SRL to sunnyside and back and up through Freeman Park and back to the truck for 9.60 miles.  Mauri did awesome as she almost got 9 miles in this morning.

PM   strength training for 45 min - 5 mile progressive run at 1% incline and the last mile at MP

AM   Went to the gym to run a tempo run.  Set a a 1% incline - 4 miles progressive easy run - 6 miles progressive tempo run  3 at 7:24, 2 at 7:19, .50 at 7:13, and .50 at 7:08 and a 1 mile c/d

PM   5 mile easy run this afternoon followed by 17 km = 10.56 miles on the stationary bike, a nice day of workouts

AM   Greenbelt / Freeman Park loop  -   very short run this morning as I just had some thoinks that I was thinking about and was not focused on my run at all.  I will get a better run in this afternoon.

PM   What a great afternoon for a run, 4.75

AM   Waited until 8am this morning before going for my run to let it warm up some and I was very glad I did, it was an awesome morning run in the sun !!!!!   Ran random paths and loops this morning and was only going for 16 but felt good aqnd the weather was so nice that I did 20 +

AM   5 miles at home on our TM, I had a bad stomach this morning and glad I made it to 5 miles.

AM   Went to the gym this morning and was going to do speedwork but ended up doing hills instead as my gut was better but not great.   1 mile w/u  and then .50 miles up and .50 miles recovery.  Nice workout

PM   Wanted to get in 5 miles before the spin class this afternoon and only got 4 before it started - 20 km = 12.43 miles on the spin bike (great workout).  After the spin class I went out ang got the one last mile in

AM   3 = loops around the river on a cool and windy morning run with my wife.

PM   Strenght training  (legs)   and ran 4 easy miles on the TM at the gym

AM   Tempo run this morning at the gym.      1 mile w/u,  3 mile progressive easy run,  6 mile GMP,  1 mile c/d

AM   I had a great time this morning at the gym, easy run this morning and got 5 miles into it and Jeff showed up to run with me, I had a great time running and talking with him this morning.  He is such an awesome friend to Mauri and I !!!!!!!!!!

AM   Group run this morning, ran with Jeff, Curt, and Lynette for 11 miles and had a great time with everyone.  I was going to go home and change but decided not to as I was not going to have enough time to get back for the Bills bike and Run run,  ran 4 miles solo and 3 miles with the group for 18 miles total.

Went to the XC state meet with Jeff and Curt and I have to say that there is some fast kids out there.

AM   Just didn't want to dress up to run outside this morning, so I ended up at the gym.  Ran 8 miles at an easy pace and then did some ab stuff.

PM   Strenght training this afternoon and then 5 mile easy run

AM   Progressive speedwork this morning  -  10 x 400 x 400 starting at 6:15 and ended at 5:42. Got some work to do as it is just a little slower then this time last year,  5 miles after that  for total of 11 miles this morning

AM   went to the gym and ran 8 milesbeside my wife and had a fun time talking with her.

PM   4 mile run and 14 miles on the spin bike.

AM   Warm but windy morning but wanted to run outside anyway as I have been on the TM for a couple days.  Started out at the Greenbelt and made one loop and headed out to Freeman Park and ran the state XC course two times = 10 k, and ran back to the Greenbelt.  I had a great time this morning as it was a change out of the norm  total 10.37 miles

PM   Strenght training (legs) - 30 min. on the stairmaster

AM   Got a late start this morning but it was ok as i enjoyed the sunrise and the sunshine.  Made random loops here and there along the river and then headed out to Freeman Park to loop it a few times and I was at mile 15 and I decided to jump onto the XC course again snf make a loop on it and it kicked my but this morning and headed back to the truck at a much slower pace then before I started it, but it was awesome and some very good strenght training.  Great day for a run and now off to help a good friend with his cyclecross race they are putting on at noon

AM   Had a good run from the Greenbelt / Freeman Park loop x 2, weather was amazing and NO wind.  I had the best birthday party yesterday thrown by my family and good friends and couldn't stop thinking about on my run this morning.  :-)

PM   4 miles around the house

AM   Went to the gym this morning to run with Justin Shadley and had a great time talking and running. That young man is going to go far in life as he is very smart and just a pleasure to be around, not only that he is a fast kid and I see him tearing up the marathon and in a few years it will be Father - son in the Boston Marathon

PM   I Didn't get a morning run in this morning so I went jast a little longer this afternoon, it was warm but windy

AM  7 mile Tempo run this morning running 3 loops around the river, was not the pace I was looking for  but it was close and then made one more easy loop around the rive but added Freeman Park in.  A nice run on a cool morning with very little wind (29*)  they have started to put up the Christmas lights around the Greenbelt and on the roof of the Shilo Inn as I love the early morning runs with all the lights up. 12.11 miles

PM   4.60 easy miles around the river again,

PM   6:30 pm run - went and ran the runner safety fun run tonight and had a great time with alot of runners that showed up  -  4.50 miles

AM   10.07 very easy miles on a cool 29* morning, tired maybe the only run for the day / we will see how I feel this afternoon

AM   Meet Jeff, Curt, and Lynette at the gym this morning, I was a little late andby the time I got there they had a 10k in already but was able to run with them for a while and Lynette a little longer as she ran 15 miles. Ran the first 12 miles at an easy pace and the last 4 miles at a progressive run ending at MP the last mile.

AM   A cool 24* this morning but what an amazing morning for a run with no wind at all.  Made loops around the Greenbelt and 1 loop around Freeman Park for 9.50 miles

AM   Speedwok / Tempo run - Went tothe gym and ran beside my wife and had some great talks.  1 mile w/u and then ran ladders 400-800-1200-1600-1200-800-400  and .50 mile c/d and then went into a 3 mile GMP and a .50 c/d for atotal of 10.50 miles

PM   1 1/2 hour of strenght training, 4 mile easy run, and abs  a nice dayof workouts!!

AM   39* out this morning with light rain and wind, but enjoyed it alot as I was thinking alot about how things are going to change for me very soon, for the good

PM   Strenght training for 1 hour,  and a 3 mile run after that

AM   Tempo run at the gym this morning and ran next to my wife,  ran a 4 miles easy and then went into an 8 mile  progressive tempo run withthe last 3 miles a GMP and a 1 mile c/d.  Was not to sure how it was going to go ths morning after a hard strenght training workout yesterday (legs) but I am happy how it went.

AM   8 easy miles on the TM at my new work (the Apple Athletic Club)

AM   20 mile run at the gym this morning with alot of my wife and friends  Curt - Jeff - Mauri - Andrea - Lynette - Justin - Kami - Rocky - Jodi  A progressive 3 mile w/u and the 30 sec slower then MP,  I felt pretty good this morning

AM   10 progressive miles this morning ending at MP for the last mile.  Starting my new job this morning.

Only run for today due to I worked longer then expected which was ok, I had a good day today

AM   10 miles on the TM before work, I was going to do a speed workout but my legs just felt heavy and I just settled for a progressive easy run thi morning.

AM   Thanksgiving day run to feed the hungry - 6 miles in 41:22

AM   A nice run this morning at the gym, 4 mile progressive w/p, and then started some hill work as I would run .50 up at a 5.5% and down for .50 at .5%, and the last 1.5 miles at HMP.

PM   1 1/2 hours doing strenght training and a 4 mile easy run after

AM   Got out the door way to late (9:30 am) and just was not into this run at all and just decided to call it good at mile 7

10.0

7.0