Marlin

AM. Ran with the group this morning before work

No run today due to a very long day of work

AM   10.50 miles on the tm at the gym, my running feels much better now that my chest and body aches are over with

AM   Ran 5 miles at home on the tm and then rode the stationary bike for 15km = 9.30 miles

PM   Weight training   and did some laps in the pool at the gym  22 laps =.50 miles

PM  Went to the gym before a very busy day at work, 6 miles at mp 7:19 and the spin bike for 10 miles

PM   Ran at the tm at the gym this afternoon before work snd then rode the stationsary bike for 20 km = 12 miles

AM   5.50 on the tm at home

AM   Just an easy run at home on the tm

AM  Going into this run I was a little nerves because I have not got the long runs in due to being sick for a few weeks before the race. I had alot of fun running this race and had a verygood friend running with me and other friends that I have ran past marathons with.  I wanted to use this run to see where I am at as far a my fitness and what I need to improve on before Boston and I definitely got what I was looking for.  This race was very challenging over the last two hours and just had tokeep my focus and stick with it but had a great time and was something I had not done before and will do again.  I missed the top 5 by 1 lap  

AM   Ran 1.5 miles and it was just a little to much pounding on the quads so I went to the stationary bike and rode for 1 hour  at 25 km = 15.53 miles felt good and all.  I am going to swim after work tonight

5 miles on the tm at the gym and the went to a spin class for 1 hour 26 km = 16.1 miles.  Legs are tired now

AM   Ran on the tm at the gym again, 8 miles

PM   Rode the stationary bike at home before work.  13 km = 8.1 miles

AM   I ran outside this morning as I am so tired of the tm and indoor running,  the run went much better and this 10 mile run felt like it didn't take as long as a 6 mile on the tm.  Need to keep running outside  except on Tues, and Thurs  Working both jobs today and will have to get another workout in at 11pm tonight

AM   Greenbelt run this morning

AM   This was the first time that I rode my new Trex bike and I had a great time and love it, I rode on the comp trainer at work and had one heck of a work out.  I am going to like this run bike thing

22.9 miles in 1:34  

AM   It started out a cold run but ended up being a very nice morning for a run.  I am surprised at how good I feel after yesterdays bike ride    11.57 easy miles

AM  A cool 15 degrees out this morning , but it was not that bad at all with no wind which made it very nice. Busy day today as I am going to trade my truck camper in for a bumper pull camper since my wife does not ewant to use it for going to races I may as well get something that is a little bigger and go camping between races I am thinking. PM. 15.4 miles on the spin bike / weights

AM. 7.15 miles on a cool but nice morning, I love the weather that we have had over the last few weeks.

AM   Ran on the tm at home but no energy so I stopped and streched instead, and will do the computrainer at Bills at 9am and then go and pick up our new camp trailer this morning.  Need to figure out this lack of enery I have been having this week.

PM   Ranon ,my lunch break at Bills B&R and it was amazing weather with lots of sunshine, but my legs still feel tight and a lack of movement so I think I am going to take a few days off from running and stretch and soak them to get my range of motion back and start my Boston training on Monday

PM  Went to the gym and rode the stationary bike beside Ron Baker whois also training for the St. George Half Ironman in a few mo.  It was a good ride and have good enery after taking 2 days off and did not run or do anything.

AM   Cold but nice morning run, did the Greenbelt / Sunnyside / JH Bridge loop

Stated out a little slow and was just running easy for the most part and got up to River Front Parkway and had a weird thing happen as a car slowed down as it was getting close and stopped just as I went by and the driver got out and was yelling something at me as i was running on the sidewalk so it couldn't have been ove me being in his way, so naturally i went into sub MP for a few and this happend again on the other side of the river by the Shilo and now I was pissed and wanted a license plate # and got it as he made another loop and drove by me as I was in my truck and called the police to check it out.  This would have made me very made if this had happend to my wife and I was not with her and there has been some weird things happen to some of my other running friends also   LP# 8B-T2119

PM   Went to the gym and rode the stationary bike for 15.8 miles and stretched for 45 min, man I needed that too!

AM  Felt much better this morning and like things are working again.  4 mile progressive run and 6 miles at MP and a .50 mile c/d  and felt great to get my legs moving again!!!

AM   Stationary bike at the gym this morning,  14.11 miles

PM   6 miles on the tm at home.

AM   An awesome way to start the day with a 20 mile Trex bike ride in 57 min (computrainer) will try and get a run in over lunch as I have a very long day of work. 

AM   Went to the gym this morning for a run on the tm

A great workout at the gym this morning,   16.6 hard miles on the stationary bike and .50 miles swimming

AM   Did Lynette's class this morning and man I have some stuff to work on !!!  I was so nice to do this with my wife and to catch up with Curt also,  and the went upstairs and ran on the tm for 1 hour and did a 5 min c/d.  A great workout this morning

PM   4.5 miles on the tm at the gym again this afternoon,  and rode the stationary bike for 14.7 miles

AM   A good run this morning but a little harder run as I started wearing my heart monitor this morning and running back in my zones again.  Then went to Lynette's spin class and rode 14.3 miles

PM   4.50 miles and a good AB workout

AM   8.5 miles on the tm at the gym,  I feel much bette this morning and ITB is not a problem at all after talking to Jeremy and showed me some stretches that nailed it.   I ran in a pair of new Asics this morning as I have not owned a pair in some time now, and you know they felt very good and I liked them very much but not sure about a marathon in a pair yet.

AM   8 mile run

PM   27.3 KM = 17 miles

AM   10.5 mile Tempo

PM   4 miles easy

Speedwork

AM   8 easy miles

AM   Started out at 4:30 this morning on a very nice warm morning but with just a bit of wind but not bad at all.   The first 5 miles felt very hard and didn't know if i was going to even make 10 miles but just kept pushing on and felt much better as it went on and by mile 10 i felt very good and having a great time.  Talked with Gray, Jeff, Curt, and Lynette at mile 16.5 and meet up with Andrea on my way back from Freeman Park and ran with her for 3 miles  to end the day at 23.62 miles

AM   A very good run this morning with pretty good temps also (31*)  11.45 mile loop from the Greenbelt to Sunnyside back to Freeman Park + 1 more loop at Freeman, I am very happy with my HR and pace right now and I think I will push just alittle more over the next few weeks.  Seen lots of runner out this morning also!!

I am so glad that the snow is almost gone due to the warm temps and wind yesterday, I know we need the snow to fill the reservoirs but they can have it in the hills just keep it out of town :-)

PM   24.5 KM = 15.19 miles in 1 hour flat this after noon on the stationary bike at home, this was a good hard effort and feel things are getting better with this cross-training and all

AM   Speedwork this morning ,  10 x 400 x 200  a little hard as the legs have not had a good speedwork in a while but it is nice to be ramping up again.  Was going to run again this afternoon but Gray needed me to come in and work was, getting busy at the running store as the weather is getting nicer.

AM   Got a late start this morning and headed out for a run outside as I am trying to get away from the TM and being at the gym so much as I have to work there 8-9 hours a day.  Set out a 7:30 and it was blowing and a light snow that felt like hail at times, but after a few miles the wind stopped and it was nice out.  10.50 miles and plan on a comp trainer rike at the store before work.  I love my new Trex and how it fits and all

PM   15.4 miles on the comp trainer in 1 hour, did a hard course this afternoon with some big 7.8 grade uphills

AM   18.15 miles on a windy cold day,  ran 6 miles before running into my wife and ran with her for 4 or 5 miles.  Was having a hard time from mile 12 on I think due to the wind and was very glad Glen picked me up around mile 16 and ran with me for the last 2+ miles.  Thanks Glen we will have to run together more often

AM   It was a nice morning out but wanted to run on the TM at the gym due to my sore knees and calfs,  I wore the Asics Nimbus 15 that was given to me by one of the reps to try out and I HATE THEM !!!!  I wore them on shorter runs and was just so so but on the 18 miler yesterday they suck.  Well I now have a great looking pair of gardening shoes. 

The run was ok but was taking it easy

PM  10k run around the river in shorts over lunch,  it was so nice to get outside and run but was a windy run also.  knee felt better and don't think it will be an issue at all

AM.  Went to the gym this morning for a speed work run,  8 x 600 x 200  and finishing up the rest of the run in zone 2 for 10.50 miles.  I felt much better this morning then last weeks speed work.

AM. A slow 7.5 miles around the Greenbelt

PM. What an awesome afternoon for a 6 mile run around the Greenelt again

AM   Tempo run this morning,  45 min at a Z2 run and 45 min Z3 run - ran on thetm at the gym this morning and ran next to the window

PM   Went outside for the first time on my new bike and had a blast but it did start to snow lightly and headed back to the shop to get ready for work.

AM   7 easy mile on the tm at the gym this morning

AM   Snow and wind this morning,  wanted to go 20 but just got tired of the snow hitting my eyes and called it a day at mile 14, maybe will try it again in the morning.   Ran in my new Hoka one one's this morning and i realy like them alot no knee discomfort or any dis comfort at all, light and alot of cushioning and very stable shoe.

AM   Went to the gym this morning as I just didn't want to deal with any wind this morning.  Ran a nice easy progressive run this morning and felt very good the whole time and running by my wife for most of the run and just chatting with he just made my morning.

AM   Speedwork  6 x 800 x400  Very hapy with this run as it is a little bette then this time last year, finished up with a nice easy z2 run

No afternoon run due to a very busy day of work

AM   A great morninhg for a run as it was warm and no wind at all,  10 miles from the Greenbelt to Sunnyside to Freeman Park loop

AM   started out a nice morning but ended up being very windy towards the end of the run,  I felt very good the entire run except for the last 3 miles as my glutes got tight and pace slowed down alot. 

AM   Things are much better now, I have quit the gym and working full time at Bills Bike and Run now and I feel normal now, no more 14 hour days and I am getting some good sleep now.  I like working for my good friend and boss  (Gray)    

4 x 1200 x 400  speedwork  followed by Z2 for the remainder of the run.  Felt good and pace was better then I thought it was going to be.

AM  .50 mile w/u - 7 mile tempo - .50 mile c/d    things have been busy and have not been able to get i a second run on the day but have been able to ride the spoin bike at home some so I was not sure how this tempo was going to end up, I was very pleased with the hr and pace

AM   20 mile run on an awesome morning to start with but did get windy later on

AM   Speedwork at hte gym this morning, 5 x 1600 x 400 finishing offf with Z2 run. I was very happy with the pace and all.

PM   Ran outside this afternoon, loop fron the store to freeman park and back  = 10k

AM   What a great morning for a nice and easy run this morning, cool 25* but no wind - not sure if I will get another run in this afternoon or not due to a very busy day at the store but should hget the spin bike in tonight anyway.

AM   Went to the gym this morning as I was going to do a longer tempo run, started out with a one mile w/u and went into the tempo and just was not going so good, not body wise but I just hated being on the stupid tm I just wanted to run outside so I cut it short and was going to run it this afternoon but it was just to windy (very windy) and never got in the rest of the run hummmm  that sucked!!!!

AM  Did a nice tempo run this morning outside on a nice sunny morning.  Looped the Greenbelt

AM   Ran the first so called 10k as it was .2 miles short.  I and pretty happy with the finish and how I felt over all and I think I might be ready for Boston.

AM   It was a fun run this morning, it was the first time I wore my hydration back-pack and I was able to run places I normally would not go. Started out at the Greenbelt and just headed out west of town and ran the farm roads and back.  I did kinda roll my ankle at mile 6 as It was pitch black and I did forget my head lamp and have been putting ice on it, should be fine

AM  Another great morning for a run, cool 27* and no wind

Ran the big loop around the river + some and my ankle felt good, I could feel it just a little on the uphill runs but not bad

AM   Went to the gym for speedwork / tempo run this morning,  1 mile easy w/u and 5 x 2000 x 400 and a 1 mile easy c/d,  felt good still and decided to go into a tempo run for the last 4.75 miles.  This was a very good run for me as I was very surprised with how the HR was low and pace was up,  Ran next to Glen over the last few miles and it was very nice to catch up with him again and he has been running awesome and putting in some big miles.

AM   Ran around the river nice and slow

AM   2 mile w/u - 11 mile tempo - 1 mile c/d

Went to the gym for this tempo run and I am very glad I did as it was just a little windy out and would not have been the best and or consistent pace.  I am very happy with pace and HR for my last longer tempo until Boston

AM. easy miles on a great morning

AM   There was alot of snow comming down when I was to set out running this morning and I just went to the gym for my last long run before Boston, I was glad I did as i was not wanting to get wet and my feet wet and come down with something before we go and just made the best of it and it wasn't that bad.  Did a progressive run and every 5 miles I would up the pace and the last 3 miles was at MP.

AM. 10 easy miles this morning and a little tight in the calfs vut all and all a good run

AM   A nice and easy run this morning on a cool but amazing morning, calm winds and the sun rise just set my day just right

AM   3 x 1600 x 400 today and finished up with a nice easy run

AM easy run around the river

 1 mile w/u and a 5 mile tempo run around the river finishing with a 4 mile easy run.

AM   6 mile easy run on the tm at home and a 12 mile stationary bike ride.  I am going to ride my road bike to work this morning as we finally have a nice day to ride

AM   8 miles on a cool morning but no wind and a great sunrise, I had a hard time with my breathing for the first 3 miles this morning but it tamed down after that and things were good.  Pace was just over MP for most of the run.

This afternoon Jeff and Kami and I had an interview with News 6 and it will be aired today at 6 pm, it was fun

AM   Speedwork this morning - 4 x 800 x 400 and finished the last 30 min at a tempo pace.  Well ready or not Boston is what it is and hope for the best

AM   easy 5 mile run  around the river

AM   Tempo run this morning 3 mile easy 4 mile tempo 1 mile c/d.  A good run but my lungs felt just a little heavy this morning

6 easy miles

8 easy miles

AM   5.5 east miles on the TM at home, it was a record low for the morning at 19* and I just was not going to open any doors to get sick so I just stayed inside

AM   Ran in my new shoes that I will be running Boston in, Mizuno Wave Inspire 10 and loved them.  Ran a tempo run this morning and was not sure how it was going to go due to my last few runs just didn't have alot of energy and just felt so-so with them,  but this mornings run brought back alot of confidence.  1 mile w/u and a 6 mile progressive tempo run ending at a sub MP and my breathing felt good and legs had no issues but I am a little concerned as I have not put in the higher miles like I have done in past marathons due to work and all but it is what it is and just hope for the best.

AM   just an easy run around the hotel

AM   It was just an amazing morning run with Jeff down to the ocean and back,  just a little tightness in the tendon on the left foot

What an amazing race!!!  I had just a great time hanging out with Jeff and Nate at the athletes village but as the race was getting near my nerves was getting higher. Jeff and Nate was on there way and I was getting excited to get out of the village and to the start line.  I was not sure how this race was going to go due to lack of mile during the training cycle and a nagging tendon on my left foot that was going to play a role at some time during the race and just wanted to do my best and be very happy to be at the Boston Marathon.  The race got under way and tryed to hold back just a little but the down hills just kept me at my MP and I just went with it but was getting passed by runners for 3 miles and wondered if I had started in the right wave or not but things started to settle down some around mile 5 and everyone was running the pace I was.  Things were going great and I felt very good and not issues with the left tendon at all and thought this was going to be a good race, i loved all the people along the course and all the Boston Strong signs as it was just amazing to see all the spectator support and could not stop thinking on how lucky I was to be here for this race.  I crossed the half at 1:35 ish and still felt great and felt like I was hydrated good and all, but as I started to reach some of the rolling hills i could feel just a little twing in the tendon that brought some concern and but by mile 16 and the start of the hills the tendon was playing a big role on the my pace going up hill but was able to get back on pace going down hill.  Every hill that i would come to I had to slowthe pace and not roll over the front of my foot to much and even had to stop and walk for a few on some of the longer hills just to give it a break for a few seconds and move on but how the down hills felt so good and that is how it went the rest of the way to the finish. I was very happy with my race and was happy with my time but on the other hand disappointed that the tendon was acting up as I felt better then the finish time was but I had a great time with all my friends and a BIG THANKS TO MY AMAZING WIFE FOR JUST BEING BY MY SIDE we had a great time in Boston, and to Jeff and Kami for just there friendship and to hang out with them for the weekend.

AM   12 mile bike ride before heading to work

AM   5 mile east run on the TM and a 12 mile sttionary bike ride, I feel very good and just a little tightness in the quads but not to bad and i also ran for the first time in the new Newton and i thinlk i am going to like them but will continue to do a build up with them.

PM   Went out for a lunch run around the river, Feel good

AM   Ran 10 this morning from the Greenbelt to Sunnyside to Freeman Park loop, felt good and no issues and did some pick-ups through out the run even.

PM   Was not able to get in a lunch run so I went out after work at 8 pm with a little drizzle but warm temps and ran in shorts even,  5 miles

AM. 9 mile run this morning around the Greenbelt as it was a nice morning run. Have to be to work early so had to cut it short.

AM  Ran from the Greenbelt and did the big loop + some, it was a cool and windy morning but it was nice to get out this morning  I felt very good as the run went on and was able to pick the pace up about mile 6 but still tryed to keep the effort easy.  A nice morning run!!!

Pm   5 easy miles on my lunch hour

AM   12.15 miles on a very nice morning for a run,  Started out with a 1 mile easy run and went into a 3 x 1 mile x 400 speedwork, and finished the remainder of the run at a some what easy pace.  Random loops around the Greenbelt and Sunnyside

AM   I loved this mornings run, I felt good, weather was good, fueling was good,  what a great way to start the day.  I have been responding very well to the longer runs this week

AM   Rode my road bike into work on a very nice and sunny day,  need to ride more as the Boise Half Ironman  is in 6 weeks. 

AM   Day off today so I went out later for my run then normal,  Tempo run this morning - 1 mile w/u 7 mile tempo - 2.20 mile c/d.  Happy with the tempo pace but needs alittle work

PM   Went out at 1 pm this afternoon for a 40 mile bike and wanted to do 20 out and back and from the house I made it half way up Sunnyside hill, it was a great day as iI even got a sun burn.  After my wife got home she wanted to go out for a ride and we rode 6 miles together for a total of 46 miles for the day.

AM   Set out a little sooner so I can get the lawn mowed before work, just a nice and easy run this morning on a very nice morning.   

AM   Set out at 4:30 this morning on a very nice morning, warm, and no wind at all. Ran the big loop from the Greenbelt to Sunnyside to Freeman Park twice, I felt good and maintained an even pace for the run and even did some P/U for the last mile.  I ran in my HOKA and they felt great with no jarring and felt good, a very nice long run and recovery shoe.

AM  Just a nice and easy run this mornig, it was a little windy heading North but not to bad.  My achilles tendon on my left foot has felt much better over the last week or so.  I cancelled my room in Ogden and decided to take my camp trailer down to the race and want to stop by Lava Hot Springs on the way home and spend Sat. night there, It will be a great weekend.

PM   Ran the group run from the store tonight, had fun and got some miles in on the new Newton Motion III shoes.   4.50 miles

AM  Went to the gym for speed work, ran 2 mile w/u and 3 x 1600 x 400 and got done with the speed work and it was so hot in the gym that I just ran to 7 miles and called it good, will get another run in this afternoon

AM   Started this run at 4 am this morning as I had to be to work by 6 am, it was cool with a little wind but not bad at all.  Just nice and easy run

AM   Woke up at 5 am to go and run and was just to tired after to head out yet so I went back to bed and got up at 6:30 an and running by 7 and it was a great morning with lots of sun and no wind.  Tempo run this morning and started with a 1 mile w/u and 6 mile tempo at just under MP and only had to stop once to cross Broadway, and then slowed down to just an easy pace but found myself jumping back into MP and had to keep telling my self to slow down and after a while I just let it go and ran the last 2.5 at MP so I ended up running 8.5 mile Tempo this morning.

AM   Had to set out at 4:00 this morning as I had to be to work by 6:30 for a meeting, it has been very busy at work as there has been alot going on and getting very busy but I like it alot and love my job. Life is Good

AM   Just a nice easy 11 miles in the wind, time for taper again!

AM   A nice easy 6 miles, felt very good and no issues at all as I hope it stays that way.  Ran in the Newtons this morning and I really like them alot as my legs and stride are falling into them nicely

AM   I ran with my wife this morning and had alot of fun just talking and enjoying the sunrise

6 easy miles

Day off today

No run today

I had a fun time at the start with my wife and talked to alot of our friends also. Got in line at the start and seen some of my friends ahead of me. The race got started and I was not going to do the hold back over the first few miles like I usually do and just went into my goal race pace from the start. Things were going good and I felt well running a 7:20 pace over the first 7 miles and was wanting to hit the half at 1:37 and hit the mat at 1:36:52 and was very happy with that but knew it was going to be a challenge over the next few miles as the hills was going to slow me some. I thing I ran the hills very well today as I just wanted to run them at an even effort and not to push it, hit the 18 mile mark a 2:18:07 (7:33) and as we crossed the dam and was on the down hill I had started to feel a slight cramp in the back of my left leg and did stop for a 30 to 45 seconds to stretch it out and it seamed to help alot as it never didn't come back again.  The down hill I just had fun with as I was not trying to hold back but not to push the pace.  23.1 was 2:52:12 (7:28).  I find that the park seams to be the most challenging with all the quick up hills and alot of turns and found the pace slowed but I expected that to happen here and got out of the park and hit mile 25.2 at 3:10:31 (7:34) and was very happy with just on mile to go and just needed to hang onto the 7:30 ish pace and I did and felt strong even over the last mile and finished 3:17:58.  This was my best pacing in a race that I have done out of the 28 marathons that I have done. I was looking to maybe hit a top 3 AG but was one off and finished 4 in my group of 101.  I had alot of fun today and learned alot from this race as no matter how many races you have run there is still something to learn from all of them.

AM   Went to the  A.C. this morning to get some much needed Swimming in. I did  25 up and back laps and I can sure feel the workout in my arms.  I brought my road bike with me and after the swim I went out for a 25 mile hard bike ride and averaged 20.3 mph down 5th West and back.  A very nice workout as I have not done one like this before so it was fun.   Boise Half Ironman in 2 1/2 weeks

AM   Another brick work out

26.6 miles on the bike, I got some new areo bars yesteday and put them on last night and had to stop a few times to ajust them and I like them alot, they are going to help   -   then ran a 10.15 mile loop from the Greenbelt to Sunnyside to Freeman and back.  

AM   Ran the 10+ mile loop this morning, legs are just a little heavy this morning

Just an easy run this morning, it started out much harder then it ended

Rode the bike into work this morning,  Amazing weather  10.65 miles

Went out for a bike ride after work with Gray and Tyson.  We started from the shop and went up to the top of Black Hawk, and I have to say I did get my butt kicked going up the hill by them.  I have some work to do on the bike also but I will get there come hell or high water.   What a day of workouts -  almost 48 miles on the bike and 10.40 mile run

Went to Jensen Grove in Blackfoot and did some openwater swimming 1.10 miles and then drove to Pocatello and ran City Creek Trails and made it to the top.  I had a great time running the trails and think I am going to like to do it a little more.

Had fun running with friends this morning, great weather and a fun race, a little sore from yesterday's trail run but happy with the run.

AM   I did the 10 mile loop this morning, legs felt better as the run went on and ran the last mile with my wife.  Now out to plant some of the garden before I need to get ready for work.

AM   The big loop around the river.

Made a bunch of random loops around the river, started out feeling very slugish and ended and felt much better averaged a 8:06 pace OA

AM   Set out at 4 am this morning and ran two big loops around the river and two extra loops around Freeman Park.  a little sluggish at the end.

Got up at 4 am to get ready and to pick up Gray and Jeff to head to Pocatello to run the City Creek Trail,  we had a ton of fun and it was a hard up hill run

day off today

AM   Felt good this morning after taking yesterday off, made the big loop around the river + one more loop around Freeman Park.  10.33 miles in 1:22:40

AM   Ran a trail above Kelley Canyon this morning, some what hard but I did like City Creek Trail head better. 

PM   Ran 11.10 miles this afterrnoon, I ran the big loop from the Greenbelt to Sunnyside to Freeman Park and made 2 extra loops around Freeman.  Legs are a little tired at the start but got much as the miles went on.

AM   Slept in some this morning and got out the door at 6:30am,  Legs are heavy this morning and calfs are a little tight but not to bad,  This morning I ran with out any gels and just straight water and I didn't feel bad and just trying to get the body used to what it is going to go through in 2 weeks. (62 mile ultra run)

AM   Felt like crap - run was junk - and cut it short !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

AM   It is awesome what a good night sleep will do,  Started out slow and the body just wanted to go so we did.  2 mile easy run and a 10 mile Tempo ending at 7:10ish pace, I am not sure how I am going to run the Teton Dam Marathon next week (race it or take it easy and save it for the 100 K the week after)

AM   Mett Jeff at Dad's truck stop and we headed down to Poky for a trail run.  Much better run and nice weather     Just one digger on the way down :-)

6.5

4.5

no run today

AM  Ran around the river on a nice and cool morning,  I feel ok but with 1 more day off I should feel good for this weekends marathon.

Wow what a day of running hills and into head wind and even some rain along with it.  We didn't have to wait at the start long as the race got started on time and about a half mile into the run I had to stop and adjust my fuel belt as it was twisted and bugging me and finally got going after about a min. of playing around with it. Now normally I do hold back for the first few miles or so at the start but due to the belt thing and some down hills at the start I just went into race pace frome the start. I felt good probabley  due to the extra day off that I normally don't do and may have to start doing one more day off on taper weeks.  We got out to the main road and turned straight into the head and I knew it was going to be a grind the whole way. We got off the main road and into a dirt road and I was having some fun with this as the last 3 weeks Ihave been running trails and I did not mind it at all. Caught up to Lynette around mile 5 and we were running together for a while and were just trading the lead for the next 5 miles but had to make a pit stop at mile 10. caught up to Lynette again around mile 13 and found she had faded back some and not sure if she was ok but found out latter that she had a POP stop also.  The wind was starting to wear pon me some now and was even starting to rain a little bit on and off now got to the biggest and longest hill on the course andas the hill is not bad enough we were running straight into a head wind the whole way up that 2 mile hill and thought it was never going to end and could see Lynette gaining on me and by the time we got to the top she had caught up to me and passed me right at the top and for the rest of the race we were just running the same pace and not really gapping each other. At the last mile and a half we got into some down hills and the wind let up some and the sun came out and just felt great not having the wind in your face beating on you and finished in 3:24:16 and just 30 sec behind Lynette or so as she ran a great race and won the OA woman,  Ended up with the AG win and 2nd Master  I did like the race and course but sure could have done with out the wind. Now off to the next challenge RONR 100K next weekend.

off

off

Greenbelt run

This was the hardest run both mental and physical I have ever done, but the most rewarding accomplishment and look forward to running more ultra trail runs again. course was amazing and amazingly hard and steep as some sections took over an hour just to do 3 miles because it was so steep. Just briefly for now, I set a goal to run this in 14 hours and I dont know how it was possible to run 62 miles and  be with in 20 sec of goal time.  Ran a 14:00:20 and finished 30 OA and 2nd in my AG.

More to come later

AM  First run out this morning since Saturdays 100K , 8 milesaround the river at an easy pace as the knees and ankles are a little soft right now.

AM   10 easy miles this morning, legs are a bit heavy and pace was slow but a good run.  Rained half way through the run and really enjoyed that alot

AM   went hiking on the Table Rock Trail for 8 miles / will count as 4 miles running

AM   I finally have my legs back after the Ultra, felt good this mornig and even ran 5 miles at MP

AM   I had a good run this morning, 2.30 mile w/u and a 7.5 mile tempo run - the first 2 miles I was not sure if I was going to make it or not as I have not done a good tempo in awhile but it got much better as the run went on and ended very well - 2.7 mile c/d 

AM   An easy 10 miles this morning

AM   Set out at 6 am this morning on a great morning for a run.  I felt great up until mile 15 and my hip were getting tight and decided to call it good at mile 18, wanted 20 but it is ok.

AM   Set out at 4:30 am this morning, it was just a great morning as I am trying to get back to my early morning runs.   Alot of thought about my kids and how happy I am that they are doing well .

Looking to get a bike ride in after work today

AM   10.0

AM   4.5

PM   6.5 miles in the new Altra Torin shoes     Set out at 8 pm and it was much cooler then what it would have been on a lunch run,

AM   1 mile w/u and then a 7 mile progressive tempo run and a 1 mile c/d.  I felt good this morning as I went out  at 9 am and was able to fuel and all before the run.

Well on Friday I was asked if I wanted to run this half marathon after I just did a 9 mile tempo run and I said sure why not.

The race was fun and I had a great time and the course was just awesome but the legs got heavy about mile 6. Felt like I could have ran better but it was ok

AM   5:30 run this morning on a very nice morning, legs are ust a little heavy and lack a little energy this morning

AM   Just nice and easy run this morning   

AM   Just a nice and easy run this morning, but I hate taper

Well this race was a mess,  the first 12 miles was good but got worse from there as my stomach started to cramp and by mile 14 AND 15 I was on the side of the road vomiting and not sure that the heck was the causeof it was and then was dealing with cramps because of lack of hydration and all and lasted from mile 17 to 22 and from there on it was my attitude because I was just so pissed about it all.  Just glad to finish and move on from that one.

AM   No issues at all just a little tightness in the quads but not very bad at all.  Pace was good and even pushed 10k pace at the end.

PM   Went on a great bike ride this afternoon from the house to Hitt road and back, stopped by the shop to get some ajustment on a rear brake and to talk to the gang.  Legs feel fine

AM   went to the gym this morning to do some speed work,  1 mile w/u and 5 x 800 at 6:15 pace and finished the rest of the run at and easy 8:00 min pace.  I t was nice to get some speed work in again as I have not done this in a long time.  Looking to get a hard bike ride in over lunch.

PM   20 mile bike ride after work

AM   Just a nice and easy run from the GB to Sunnyside to Freeman Park and back.  Looking for a lunch run this afternoon

PM   A lunch run from the shop to Freeman Park and back 6.0 miles

AM   2 easy and 4 tempo along with 1 hour stretch and 1/2 hour hot tub

AM   Got on the stationary bike for a 23 mile ride this morning and had a good ride, pushed hard

AM   I had one of the best runs in a long time, I meet Riley at DADS truck stop at 5 am and we drove to Poky to run City Creek.  Had some light rain the whole time and we ran all the way up to the tower Kinpoint  Mtn and back down! felt awesome to get to the very top of that and legs did great

AM   14.5 mile bike ride starting at the shop and just around the country side and back at a good push, and then put on my running shoes and did a 7.5 mile run from the shop.  A nice morning workout

AM   A nice 10 mile run this morning around the Greenbelt and Freeman Park, seen Andrea and a few others.  Just nice and easy

PM   Went out for a bike ride for my lunch 16.5 miles

AM   Easy 7 mile run around the river

AM   Just like yesterday

AM   Just a nice and easy run this morning, I was at it at 5 am this morning and beat the rain.

Signed up for the Rio Del Lago 100 mile run  this morning and time to get some longer runs in now

AM   6.5 miles

6 miles

Ran the El Vaquaro Loco 50k this morning and man was it hard and the scenery was amazing!!

This race started at a campground about 10 miles outside of Smoot Wyo and I decided I was going to sleep in the back of the truck for the night at one of the campsites and man I wasn't the only one that was doing that, that is one of the cool things about ultra trail running is you see alot of runners with tents and sleeping bags at the races.  I had a good idea for the course profile and sometimes it is not as bad as it looks on paper but this one was much harder then it looked.  Race got started right at 6am and there was not flat to warm up as we started the climb right away for about the first 4 miles and got to the top of the first hill and it seamed like I was the pacer for a group of 4 guys and they all looked like they were in my age group and not had around a 3 mile drop before the nest big climb. The course was horse trail and very rocky and you were not able to open up on the down hills much at all. one of the guys fell of and it was now the 4 of us running together but spead out over a few hundred feet. It was so awesome running through creeks and along mountain lakes with the picture perfect blue water and all. Started another big climb at mile 7.5 and this one was big with alot of hiking on this one and got to the top of it and I just felt a lack of energy and on the way down and was not sure what the heck was going on and around mile 11 I went from the group lead to the end of the group but we still all hanging together. We get to the turn atround at mile 16 and I had taken alittle more time at the aid station then the rest of them and had a little more watermelon and and was ready to head out and last min. decided to us the p.o.p. and let the group go on with out me. Got going again and had no idea of how far the group was ahead of me, and now I just as not in the best shape and not sure why my energy was going down and all and now had a very long and tough 8 miles of hills to climb and got over it and had some down hills after that and I was just so tired of my supplements and the hydration that I was using and made a change when I got to mile 24 aid statione and had them just put straight water in my pack and went to just water and the powerbar cola bites. got down that hill and started the next big climb and was feeling much better as I got to the last aid station at mile 27 and just a hand full of trail mix and was out of there, energy was coming back and I could now see some of the guys that I was running with earlier and caught a few of them at mile 28 and now we were on our way down the last hill and it was great as I felt great and running very strong again and pased the other two guys in the group along with a few more younger guys and finished strong. Happy with the effort but need to work on nutrition just alittle more on this type of running.   38 OA 3 AG

PM   Went to the gym for a work out,  jog for 3 miles and did a 20 mile stationary bike ride.  Hot tub for 30 min and sauna for 20 min

AM   Went to the gym this morning for a run on the treadmill, upper body weights and abs

PM   14.3 mile Trek bike ride

AM   Easy 7.5 mile jog around the river this morning,

AM  6 miles

AM   Set out at 4 am this morning and watched an amazing sunrise around 5:30.  14 miles

AM   Set out at 4 am this morning for another long road run, temps were great and no wind at all.  Made random loops around the river and worked on some nutrition and felt good.   20.14 miles and may go for a road bike ride tonight.

AM   Had a great time running this morning,  set out at 4 am this morning and ran 12 miles - 2 mile w/u 9 mile MP and 1 mile c/d and then went home and changed shorts and top and went back out and meet up with the Idaho Falls CC team and ran another 5.78 miles at MP

AM   Easy miles this morning

AM   Another good morning run this morning,  2 mile w/u - 12 mile tempo run and a 1 mile c/d.  This was one of the best tempo runs I haqve had in a while, as I only planned on an 8 mile tempo.

AM   9.2 miles in the rain

AM   Set out at 3:30 this morning and made the 2 12 mile loops as the first loop was a light to med. heavy rain, and the 2nd loop was just an overcast and slight wind.  Not sure if I am going to do another long run tomorrow or not or just start a slight taper for Poky marathon next weekend.

AM   Just a nice easy run this morning,

AM   Meet Gray at the shop and did a comp trainer bike ride this morning,  it was so nice to do some x-training for the morning workout.  I like our trainer as it will give you one heck of a work out

AM   A nice run this morning, I feel good and hope it will be a good race this weekend.

AM   Slept in some this mornig and got out the door around 7:30,  temp was great and feel ok and hope for a nice race tomorrow at Poky, want to work on some stuff - nutrition - pace - and just to relax and stay consistant,  just want it to be a stepping stone for the Nov 8th 100 miles.  But i do want to have a good race also so we will see how i feel in the morning.

Pocatello marathon

Went into the race feeling good and not sure how I was going to run this race at all.  It was nice to see alot of friends at the start as they all did a great job. Race got started and just ran what felt good down the hill and ran with Mike Taylor and Takara Taylor for the first 5 miles and they took off ahead of me after that. I was still running good and crossed the half at 1:32 and now hit the flats coming into Inkom and and I could start to feel this stupid left hammy getting tight again and I knew it was going to get worse but just kept pressing on.  Surprised as I was able to catch the Taylors at around mile 17 and gave me some confidence but was still fighting this twitch in my leg.  at mile 21 I had to stop and rub some Bio Freeze on and now pace slowed 

AM   Went out for a bike ride and not sure how far I was going to go, ended up riding 40 miles and pushed hard for most of it.

40 miles = 10 miles of running

AM    A cool morning run but beautiful sunrise,  10 miles but the quads are still sore but ran an average  8:30 ish pace

PM   Comp trainer at work,  alot of hill work    20 miles on bike = 5 miles running

AM   just an easy run this morning,  no watch and not sure pace 

AM   3 mile w/u - 3 mile tempo at 7:24 -  3 mile cool down

AM  10 miles on stationary bike at home and a 7 mile Trek ride into work

PM   7 mile Trek ride home from work

AM   Set out for this run this morning at 4 am and ran out in the country by our house

AM  Set out at 2 am this morning to get used to running in the dark but there was a full moon out tonight and it was not that dark but still a good run as it got hard t the end of the run

Day off today

Another great race with a much different outcome this year then last year, last year I had developed a huge blister by mile 4 and it busted open by mile 6 and very painful but made it to the finish line with the 2nd slowest finish time every.  This year the course was down the hill 4 miles and they added an out and back section on it also and the outcome was much better but still a course you need to respect as I seen alot of runners with the same issues I had last year.  I was on the first bus up the hill and I like it that way as I am able to use the POP with out a line and to find a spot to sit and just relax but it was cold up there (30's) and hard to stay warm.  Race was suppost to start at 7:00 so I went over to the drop back bus at 6:45 and started to get ready for the start and just as I tossed my bag in the drop bag bus they came over the P.A. and said that the race was going to start 15 or 20 min late. Dang it now I am cold so I found a group of runners and tried to stand in the middle of them all, oh well.  Race got started and made this loop around the ski resort and down the hill we go, this time I was not going to hold back and just ran what was given but not out of control. 6:55 to 7:05 for the first 10 and around 7:08 to 7:10 from 11 to 15 and felt good but could tell there was alot of new runner or first time marathoners in this race because at the aid staions they would just stop or walk in line to get there drink instead of moving to the side and out of the way of other runner coming in but I am sure I was like that my first few races also. Was now on the out and back section and started to run up hill and was a nice change but man it was hard also and could now feel my quads big time but the biggest thing that I liked about this was I was able to see the leader and to size up my AG. Seen alot of runner that I know and have meet and the biggest thing that I noticed was that even the leaders were having a hard time as we all had a look of discomfort on our faces.  Got to the top of the hill at 19.75 miles and to the turn around and now back down the hill we go with some flats in it and I liked the flats alot better. Got back out to the main section of the course and down the hill some more but now my quads were on fire and it was about survival at this point, I felt good except the quads and the spectators gave me alot of boost as I got closer to the finish line and finished strong at the end and was happy with my time as I was wanting to go under a 3:20 and ended with a 3:19:16 and 2nd fastest run this year.  A good race and will be back next year for sure!!!   I have a dilemma and not to sure I am going to run STG marathon or not, you see I am running Rio Del Lago 100 miler on Nov 8th and if I run STG it cuts into my miles due to taper and recovery and I am not sure I want to do that with only 4 weeks to go, + I have to got to San Jose to a Spec. bike training classes the week before the race but I love running STG so we will see what happens.

AM   Just a run/walk 2.5 miles

AM   A very interesting run this morning, set out a 7:30 am and was going to run the normal loop but as I got out by SRL there is a dirt, gravel and sand roads with some quick up hills out along the river and ran some up and backs on it, I had some fun running it and will have to do that more often.  Quads are tight but as the run went on they felt better.   8.0 miles

PM   15 miles on the stationary bike at home

AM   What a light show this morning !!!!  Awesome

Started out with the quads tight but got better with every mile, I wanted to get another mile or two in but ran out of time

AM   8 easy miles around the river

AM   a nice run after the first 3 miles, just had a hard time getting into the flow of it but by mile 4 I was fine and felt good and enjoyed the run.

AM   Set out at 1:30 am this morning to still get ready for running in the dark and that it was.  Felt good through mile 20 and legs started to get tired and need to drink more fluid next on next weeks long runs.  

AM   What a nice morning for a run, started out with a light rain and stopped around mile 4 and was just nice and cool with no wind at all.  Not sure what is going on with the first few miles of my runs but it is taking me longer to w/u but once I am I feel great and ready to go and at the end of mile 10 I felt like I wanted to do another 10, not sure why it taking longer to get going.

AM   10 miles around the greenbelt, Sunnyside, Freeman Park - felt good this morning so the day off yesterday

8 miles on the new Spec. Tarmac      LOVE THIS NEW BIKE

AM   A nice 10 mile run this morning as I felt good,   I had a blast last night at the local BMX track as it was Bills Bike and Run night -  I raced a few times even,  yep a 51 year old kid racing BMX but it was so much fun.

Back home now and my run was much better, it was very busy in San Jose with all the classes and the Road, Mtn, and all the other bikes we test rode.

A nice run before going out of town 

Ran on the treadmill this morning as it was dark when I got here last night and was not able to check out places to run 

Class for half day and a half day of riding some awesome road bikes. 11 miles on the New Fact Tarmac  and 11 miles on the Vinge 

Ran 8 miles outside this morning....What a great day to today  another half day in classrooms and out for a great mountain bike ride as we rode so awesome bike trail but a crazy afternoon as one rider went down hard and had to be life flighted out after a hard fall that knocked him out for over 6 to8 minutes, and another fell into a patch of poison oak.   Had a great time on the mountain bike ride today as some of its technical and some not so technical and rode all the way out to the ocean.    35 miles 

Up and down the side streets in San Jose

Back home now and the run was much better, It was very busy out of town and all and the running sort of took a back seat to it but nice to be home now and getting ready fo Rio Del Lego

AM   Ran the 10 mile loop along the river this morning on a cool but very nice morning, just ran easy and thinking alot about the race but wanted to run longer but needed to get back for church.

PM   Set out around 2pm this afternoon on a road bike ride from the house into town and then north of town to 49th to 35th and back the same way home.  Great ride - 36.41 mils

AM   8 easy miles

AM   I only planned on running 10 but things felt good and just kept running,  no gel and just water only  15.50 miles

AM   7.50 miles

AM   A nice and cool morning run,  the first 3 miles were hard and slow with very low energy but got much better every mile on and felt good over the last few miles.  

AM   8.76 mile ride to work,  nice ride on a cool morning and push hard on the up hills

PM   Rode the long way home tonight   10.40 miles

AM   A nice run this morning, Ran from the house into town and out to freeman park, didn't look at the watch until I got to freeman park and it was right at 12 miles and turned around and came back home the same way.  Very pleased with the pace as it was very even for the whole run.  22.05 miles

AM   A fun morning run!!!!   Got out of bed late and only got in 10 miles before meetting up with the gang at the store.  It was soooooo nice to run with my buddys this morning Gray, Jeff, Craig, Lynette.   Had to brake off early due to had to have a tent up at a local race this morning.  Happy with the 17 miles after the 22  yesterday and even felt like more and think the training is going good.

PM   Cool and a slight breeze this afternoon but not bad at all.   Set out at 3:30 pm and just had a great time as I rode out north of town and then south of town and wanted to ride alittle longer but 25 miles was good.

AM   Fall is here for sure,  cool morning run  10.25 miles

AM   Went down to Poky this morning to run City Creek with my friend Riley Hicks and had an awesome  time.  Ran from the parking lot up to Kinport and down the other side (a new trail) and back up the hill again and got back on the trail towards the top again and headed back down.  A great workout

No run today as I had a check up at the doctor's office at 7:30 am    ( in good health he said )

AM   Big loop + around the river this morning, legs are a bit sore this morning but not to bad and just pushed the pace some.

AM   A cold morning run as I set out at 3am this morning,   Things went good and I was happy with the pace but I know it was alittle faster then what it will be in the race. My legs held up good and had good energy for the whole run and things are comming together good   T- 21 days

AM   This was my last long run going into the 100 mile race in just 20 days, Thing went well but things did get hard a time or two this morning.  Got to the shop at around mile 25 and ran with the group for the rest of the run.

AM   10.25 miles on a cool morning, knees are just a little tender this morning but not to bad.

AM   Was going to go down to Poky for a trail run but got called off due to alot of wind and rain down there. but that was ok as I did get a good bike ride in on the kinetic trainer in our workout room  36 mile Tarmac ride

AM   A cool 34 outside this morning with no wind and was very enjoyable even.  The big loop + some

4 easy miles

AM   Set out a 4am this morning on a very warm cloud covered morning, things felt good but did start out with some stiffness in and around my knees but it worked out and felt fine after a mile or so.

AM  9 miles before the group run and meet up with the gang at the store and just had a great time this morning.

AM   just an easy run on a cool 31* this morning

just wanted an off day

AM   A great morning workouts,  8.10 miles around the hood and then meet Gray and other rider for a computraining class at 5:30 am  and had a great ride 19.70 miles at 208 average watts.  A great start to the day!!!!!

AM   Just a nice easy run this morning at 4:30 am

AM. A nice easy 10 miles on a beautiful morning

AM   Ran 3 miles before the group run and 6 with the group

AM   I was going to go outside and run but it felt like I woke up stuffy and didn't want to take a chance at running in the cold, (or maybe it is just taper freak out) but rode the Tarmac for 19 miles instead on the trainer at home.

AM-PM   Rio Del Lago 100 mile endurance run,   This was the hardest thing I have ever done !!!!!    report to come soon

AM   it was so nice to get back with it again, just to get the legs moving was so so nice.   16.8 miles on the computrainer  (tarmac miles) 

AM   A nice but cool morning run with the Bills group run,  quads are still a little tight but not to bad as I just kept the pace down this morning.