Holbrook Runner

New route. Slow run. 44:14 with 9:50 pace.

New route. A little faster but didn’t go full 4.5. Fastest 9:12 and slowest 10:25.

Slow run. Wasn’t feeling quite right.

Eagar am. Slow. Tried new route but a dog turned me around. 44;06 with 10;54 pace.

Eagar am. 41;12 with 10;13 pace.

AM treadmill. 30:43 with 10:07 pace.

AM. 34:22 with 11:13 pace. Cold and windy.

Mesa AM. Madison’s Baptism. 38:58 with 9;28 pace. 9;53, 9;53, 9:08, and 9:06. Nice to run where it is warmer.

Noon run in Eagar. 39;12 with 9:42 pace. 10:05, 9:57, 9:22, and 9:26.

Treadmill pm wind. 19:49 with 9:44 pace.

3rd mile 9:41 treadmill.

AM treadmill. 30:06 with 9;48 pace.

Treadmill am. 20:06 with 9:52 pace.

PM 40:38 with 10:03 pace. Best 9:19.

PM run. 1:01:37 with 9:56 pace. Best mile 9:21. Worst 10:21.

AM run. 44:23 with 11 pace. Best mile 10:25. Cold

AM treadmill. 19:46 with 9:46 pace.

PM run. 38:36 with 9:33 pace. 9:59, 10, 9:06 and 9:09.

PM run. 39:21 with 9:43 pace9:20 best and all under 10.

39:31 with 9:45 pace. PM run9:12 best.

AM run. 42:44 with 10:36 pace. Slow run.

Treadmill am. 30:01 with 9:53 pace

Bitter cold outside. Did 1.37 then went in to treadmill.

37:32 with 9:19 pace. 9:48, 9:41, 8:58, and 8:53. Late AM run.

Treadmill. 9:42. Cold.

Drove to check on Margarets dad in NM.

43:42 with 10:47 pace.slow am

42:30 with 10:30 pace. Am run.

38:49 with 9:37 pace. 10:18, 10:05, 9:09, and 8:56.

Went skiing

Treadmill. 40:35. Walked a. Mile after.

Winds gusting to 65 mph today. Still blowing hard almost 9 pm. I am all caught up.

Treadmill am. 19:27with 9:37 pace.

PM outside. 11:14, 10:20, 9:35, and 9:45. 41:21 with 10:14 pace.

AM outside. 39:28 with 9:44 pace. 10:21, 10:02, 9:24, and 9:11.

AM treadmill. 19:48 with 9:48 pace. Walked mile on treadmill after run. Too cold outside.

41:13 with 10:11 pace. Haven’t run this week because my back has been out of place. Seems to be a pinched nerve. My left fingers have been tingling regularly. I went to a chiropractor and the the tingling has subsided a bit. PM run. Was warmer outside. 10:48 10:35 9:35 and 9:47. Slight breeze against me in first and last miles.

PM run. Regular route. Mile 1 and 2 has elevation gain. 39:22 with 9:44 pace. 10:05 10:06 9:28 and 9:21 plus 22 sec to end.

Went out to run early. Was going to try a 3 loop route that should be 4 miles but has fewer hills. Half way through the first loop a dog came after me. I faced off with it and then walk away backwards before starting to run again. I changed the course and went shorter because I was running late. The dog only barked once and then was right on me so it was kind of weird. I will try that course in daylight next time I try it. There are not many homes in this loop compared to regular neighborhoods. I ran pretty slow although it was a little lighter than it has been. 22:50. When it is cold and dark I have been running very slow.

Started at 9 am. 39:03 with 9:39 pace. Route with hills. 9:59 9:56 9:16 and 9:24 plus 28 seconds. Hills feel better in the light. Max heart rate is 153 and Ave is 141. 3.2 training effect. Ave cadence is 171. I want it to be 174 or higher.

9:12 and 9:22. Honolulu. Beachfront.

Honolulu beachfront. 9 9:25 and 9:34.

Honolulu road from beach to partially up to Diamond Head. 9:06 9:44 9:25 and 10:15.

Running down from a look out and then back back up and then down. .51 and then .45. 6:54 pace and then 9:16 pace Outside of Honolulu.

Ran with Pete on base from a beach location and then back. Out was 1.54 with an 8:50 pace. Back was 1.51 with8:40 pace. It was nice to be pushed by Pete.

Home. 41:28. 9:19 9:58 10:19 and 10:24.

41:24 with 10:38 10:24 9:27 and 10:22. Eagar. Missed first part of the week trying to get back from Hawaii.

9:30, 9:50, 10:20, 10:49, 10:39, 10:03, and 10:02. 2:35 for last quarter mile. Eagar.

9:55 9:57 10:38 11:05 9:43 and 10:04. Has been windy on all runs in Eagar lately.

10:15 10:10 9:34 and 9:29. Hills are killers lately.

Went to Show Low with Margaret to swim. Leaving to go recruiting tomorrow.

Greeley Colorado. Recruiting trip. 39:58 with 9:26 pace. 9:25 9:30 9:28 and 9:21. Nice warm day.

Didn’t run the rest of the trip because got a little food poisoning and then was driving and couldn’t run. Not a good week for running.

36 degrees and about 33 degrees real feel. I was hoping it would be about 10 degrees warmer. I ran pretty slowly. 32:03. Pace was 10:33. 10:45 10:44 and 10:13. I definitely feel the elevation here. Greeley was 2000 feet lower last week.

41:15 with 10:11 pace. 11:04 10:35 9:36 9:31 plus 29 sec. ran hill loop. Cold out.

40:51 with 10:06 pace. 11:09 10:33 9:31 and 9:15 plus 23 sec. hill loop.

Walked 3 miles because my feet hurt. I got heel blisters because I am used to running in these shoes. I should have just run. It wouldn’t let me post without a number up there but those were walking miles.

39:39 with 9:47 pace. 9:53 10:06 9:28 and 9:47 with 26 sec. hill loop. PM run.

Eagar am. 41:56. 10:21 pace. 11:24, 10:51, 9:48, and 9:26. Ran in all 5 HR zones. Regular 4 mile run with hills in first two miles.

PM run Eagar. 11:14 and 8:47 with 55 sec for last tenth mile.

40:02 at 9:51 pace. 10:51, 9:56, 9:13, and 9:33 with 29 sec to finish. Ran in first three HR zones.

1:25:35. 10:34 pace. Farthest I have run since marathon in Feb. 2017. 9:47 9:52 10:31 11:06 10:47 10:52 10:39 and 10:49 with 1:10 to finish last tenth.

44:22. Am Eagar. 11:58 11:24 10:22 10:14 and 24 sec to finish. Slow run. Very cold morning again.

Am Eagar. 11:03 and 9:15. 28 sec to finish.

1:23:59. Fastest mile9:36 and slowest mile 11:02. 10:19 Ave pace.

1:03:09. 10:25 pace. Sore and tired from yesterday.

AM run. Normal route. 42:45 with 10:35 pace. Still tired from last week.

Run same route but 8 miles comes before house so I can stop sooner or run longer depending upon how I feel. 1:22:40 10:16 pace. 9:36 fastest and 11:03 slowest.

Went out to do six miles but was too hot. Walked some at mile 3. Stopped at just over 5 and walked home. 55:43 with eleven min pace.

AM run 40:25 with 9:58 pace. 10:32 10:37 9:21 and 9:28.

Mesa run. 50:41 with 9:56 pace. Was getting hot even at 7:40 AM. I didn’t push it. Went to Mesa for Mother’s Day and to see aunt s and mom.

ELK dash at school. Ran with each grade. Three were a little over 1mile and 2were just over a half mile. Got hot by the end. I ran slowly to talk to the kids. I did the first one with 4th grade and ran a 9:20 mile. All on school grounds.

AM normal route. 40:10 with 9:54 pace. Last mile 9:13.

Normal route. 39:10 with 9:40 pace. Best mile 9:31. All miles under ten minutes.

San Diego. Treadmill so I could be with Margaret working out. I hate treadmills. This one didn’t want to cooperate. Slow miles because of that. I had it set for 7 mph but I had to fight it so it looks like slow miles. I worked hard. Driving home soon.

AM. Was running late so just did 2. 9:55 and 9:46. .06 to end was in 37 sec. ran on the flattest place I could find.

AM. 41:44 with 10:17 pace. 10:54, 10:51, 9:51, and 9:37 with 31 sec to end. Ran hilly course.

Ran just before noon because I drove people to the stake trek. Was way to hot out and I struggled. 10:14, 10:50, 10:27, and 11:51 with 24 to finish. Walked a little in each of miles two three and four.

AM already hot at 8:30. Intense sun for early but better than yesterday. 41:12 with 10:10 pace. 10:22 10:32 9:44 and 10:05. 30 sec to finish. Normal hilly course. New shoes have 12 miles on them now.

AM. 40:03 with 9:52 pace. 10:39 10:09 9:28 and 9:17 with 30 sec to finish. Normal hilly course.

AM. 39:34 with 9:44 pace. Ran 3 loops in neighborhood. Not as hilly. 10:00 9:45 9:43 and 9:34 plus 33 sec. did 2 and 3 min pickup recoverys after warmup. My legs don’t want to move in the morning and it is too hot after work.

AM 39:35 with 9:46 pace. 10:30 10:01 9:18 and 9:16 with 30 seconds. Normal hilly course.

Walked 1.15 miles and then rode my Fat Tire bike three loops in the neighborhood. My feet needed a break.

AM started 7:30 was already too hot. Didn’t start feeling it too badly until mile four. Miles two three and four are mostly up miles. 1:02:34 with 10:22 pace. 10:07 9:54 10:35 11:05 10:08 10:27 with 17 seconds. Miles five and six are mostly down and some flat but the heat was getting me by then. The weather said it was in the mid seventies with a real feel in the eighties. Felt hotter to me.

8288 feet. Just got into it to support a scholarship. Margaret walked it with two teachers from my school.

Ran a different course trying to avoid hills. First mile around 10 min and the others just under 10 min.

AM hilly course. 38:55 with 9:36 pace. 10:11 10:04 9:19 and 8:54.

AM. 1:02:03with 10:19 pace. Too many up miles on this course. Best mile was mile 5 at 9:41.

PM run. Between rains. Started out to do 6 but cut it short. 3 miles under 10 min and 2 over. I wasn’t feeling it. My right heel has been bothering me a lot lately. I have not been sleeping much either.

AM run. Tried to keep it as flat as possible. My heel felt better. 19:17 with 9:27 pace. It felt better running flat. Still not sleeping as is evidenced by my finally catching up on this blog.

AM run. 40:34 with 10 min pace. 11:01 10:28 9:18 and 9:17 plus 30 seconds. Normal hilly course. Left to go pick Levi up at the airport afterwards.

AM Mesa run. Was already hot when we went at 7:30. Levi ran with me. 9:30 and 9:23 with 53 seconds. Was close to 90 degrees when we finished. We left later to get Levi released. He spoke in church 6/24/18 in Holbrook.

40:17 with 9:56 pace. 10:39 10:27 9:10 and 8:51. Normal hilly course in Eagar in am. With Levi so he pushed me some. We saw two elk in city limits.

40:29 with 9:58 pace. 10:58 10:21 9:29 and 8:58. I stop for several minutes just before the mile mark to photograph 8 elk that were nearby. We left to the valley at one pm to go on our mission trip with the boys.

West Point am run. Was very humid and even hillier than Eagar. Elevation started about 340 feet went down to 204 then up to 372 feet before doing the same backwards and ending the same as the start. I ran a 9:46 and then a 9:48 plus 44 sec. I walked with Elder Goodier around the block when I finished to try and cool down. He is recuperating from double hip surgery’s in the past 6 months. Micah spent some time at West Point and got to know the Goodiers.

I haven’t run in the past week but we have walked a lot in NYC.

Bentonville AR AM. 9:38 9:33 and 9:49 with 37 seconds. Around 1300 feet elevation. 38 feet between high and low. Very humid and 8:15 AM was almost too late to start.

AM Eagar. 20:53 with 10:01 pace. 10:11 and 9:55 plus 47 sec. trying to run flat because my right heel has been hurting. My left knee has been tender on the top. I think because I wore Teva’s most of the time in the boy’s missions and ran in old running shoes. Right heel is always stiff and sore but feels better when I loosen it up and run.

AM Eagar run. 20:40 with 9:35 pace. 9:34 and 9:38 plus 1:28. Aches and pains still the same. Forgot where I turned around so I ran a little further than yesterday but still mostly flat.

AM Eagar. 40:54 with 10:05 pace. Hilly course. 10:41 10:25 9:42 and 9:34 with 31 seconds. Legs and feet still hurt.

Took the day off from runners no but walked in the evening.

AM Eagar. 40:26 with 9:59 pace. 10:26 10:17 9:42 and 9:37 with 24 sec. Hilly course. I am noticing that even when I get to the downhill parts of my course, my cadence doesn’t pick up. Will try to work on that in the coming weeks. My knee pain is gone today after this run. My right heel still is stiff and tender. I need to get some more better shoes.

40:03 with 9:55 pace. 10:40, 10:14, 9:24, and 9:22 with 23 sec. hilly course.

2 mile flat course. 21:26 at 10:16 pace. 10:41 and 9:53 with 52 seconds.

Hilly course. 41:11 at 10:10 pace. 10:46, 10:33, 9:40, and 9:43 with 30 sec.

Flat course. 19:54 at 9:33 pace. 9:36 and 9:30 with 47 sec.

Hilly course. 41:16 and 10:11 pace. 11:03, 19:33, 9:36, and 9:34 with 30 sec.

42:06 with 10:24 pace. 11:10, 10:46, 10:00, and 9:42 with 28 sec. trying to watch more what I eat. It doesn’t stay off the way it used to. Right heel has been tender and I plan to get it checked after my colonoscopy on the 17th.

Went tubing on the salt river with family.

Ran east Mesa. Was 90 degrees when I started. 52:47 with 10:30 pace. Fastest mile was a 9:56. Slowest was 10:58.

Eagar. 42:03 with 10:23 pace. 11:22 1041 9:50 and 9:42 with 28 seconds.

Eagar. 41:04 with 10:08 pace. 10:49 10:35 9:39 and 9:35 with 26 seconds.

Hilly course. 11:01 10:41 9:38 and9:42 with32 seconds. Feet have been hurting some lately but not running much mostly because I have been traveling and been busy with work and church.

20:45 with 9:56 pace. 10:06 and 9:48.

41:20 with10:11 pace. 10:40 10:34 9:54 and 9:43 with 30 seconds.

40:55 with 10:06 pace. 10:48 10:35 9:36 and 9:28 with 27 seconds.left knee still tender.

40:06 with 9:55 pace. 10:19 10:17 9:34 and 9:31 with 24 seconds.

42:32 with 10:30 pace. 11:19 10:53 10:03 and 9:48 with 30 seconds. Right arch/heel and left knee still bothering me.

40:46 with 10:04 pace. 10:39 10:25 9:47 and 9:28 and 27 sec.

40:34 with 9:59 pace. 10:44 10:26 9:37 and 9:14 with 32 sec. Went to chiropractor Yesterday afternoon. Knee feels better.

Hiked a little over 2 miles in Slate Canyon near Provo. Trail is steep at points. Hiked with Margaret, Levi, and Kyle Thornock.

42 min with 10:22 pace. AM Run. 11:19 10:49 9:47 and 9:37 with 42 sec. right foot still stiff. Normal hilly course.

41:25 with 10:13 pace. AM run. Normal course. 11:17 10:36 9:56 and 9:08. 29 sec. right ankle still stiff.

PM run. A little warm. I almost didn’t run because I worked in the yard first and my foot was pretty sore. At the start I almost decided to stop but I got a work text that I had to answer so I stopped and answered. When I started back running my foot felt better. 41:02 with10:08 pace. 10:19 10:09 9:51 and 9:43 with 41 sec.

PM run. Normal course.10:10, 10:11, 9:23, and 9:26 with 30 seconds. Had to focus on running heel to toe and my foot felt better. 39:40 with 9:46 pace.

41 min 10:08 pace. Worst mile 10:29 best mile 9:40.

41:55 with 10:20 pace. Worst mile 11:11 best mile 9:45.

1:01:18 with 10:10 pace. 10:01 10:07 10:28 10:48 9:54 and 9:40. Miles 1-4 are all up except for about a half mile in mile 1.

41:06 with 10:09 pace. Best mile 9:22.

47:41 with 10:34 pace. Best mile 9:59.

43:02 with 9:59 pace. 9:17 best mile.

1:00:49 with 10:05 pace. Best mile 9:32.

39:41 with 9:47 pace. Best mile 9:19. PM run.

44:45 with 10:24 pace. Morning runs have been slower because I have to go before my feet are warmed up. I have been mixing my routes up some.

38:53 with 9:35 pace. PM run. 9:58 9:54 9:20 and 9:12 with 29 sec. hilly route. Tried to push enough to break 10 on the first two miles and then tried to speed up each of the last two miles. Was 80 degrees during the run.

57:49 with 9:36 pace. 9:28, 9:24, 9:57, 10:14, 9:19, 9:13, and 14 seconds. Was about 80 degrees with the sun shining. Yesterday was 80 degrees with over cast conditions. Yesterday was easier. First two miles I tried to do the second faster than the first even though the uphill is significant starting at 1.5 miles. Mile 3 goal was to complete it under 10. At @3.25 I walked in the shade for about 7 minutes. Goal for mile 4 was to keep it down as close to 10 min pace as possible. At @4.5 I went into a store and got more water. Maybe a 2 min stop. Goal for 5 and 6 was to run hard and have 6 be faster than 5. Later in the day running goes better for me. My foot is still stiff and later will be more stiff and a little painful. I go to the dr. Oct. 8th.

PM hilly course. 10:11, 10:10, 9:18, and 9:08 with 25 sec. 39:12 with 9:41 pace.

PM run. 10:42, 11:05, 9:41, and 9:55 with 3:06 for .31. 44:28 with 10:19 pace.

AM run hilly course. 41:38 with 10:15 pace. 11:09, 10:48, 9:42, and 9:24 with 34 sec. low 30s temp. First t8me tight and long sleeves.

Mesa run. 10:04, 10:06, 10:05, 9:57, and 9:37 with 59 sec. about 70 degrees out. Stomach was bothering me.

Mesa run. Rained the entire time, steadily harder. Around 60 degrees. 9:32, 9:47, 9:43, 9:41, 9:23, and 9:32 with 2:01 for last .22. 59:39 with 9:36 pace. I felt better today than yesterday. Running in old orthotics. Dr. Hall said I had totally worn out my newer orthotics. Feet feel better wearing these orthotics. I am supposed to get new orthotics but if these keep working I won’t.

Eagar AM run. 42:26 with 9:52 pace. 10:17, 10:36, 9:41, and 9:21 with 2:32 for last .3. Ran less hilly course. Was 36 degrees out during run. Did pushups sit-ups and stretching after run.

39:32 with 9:45 pace. AM hilly course. 9:56, 10:10, 9:31, and 9:24 with 30 sec. core workout after.

AM hilly course. 43:46 with 10:50 pace. Didn’t sleep well. Fastest mile was 10:25. Did some core after.

AM less hills. 45:53 with 10:34 pace. 11:09, 11:21, 10:05, and 9:54 with 3:24 for last third mile.

AM hilly course. 42:39 with 10:31 pace. 11:36, 10:49, 9:55, and 9:48 with32 sec.

PM run less hilly. 42:47 with 9:54 pace. 10:04, 10:34, 9:30, and 9:34 with 3:05 for last third mile.

PM run hilly course. 41:25 with 10:15 pace. I was very tired after getting up early and then working all day getting ready for a wood stove in our house. 10:40, 10:30, 9:55, and 9:53 with 28 sec. feet are feeling better with hard orthotics and wearing NB 1540 most of the time at work.

AM run as flat as possible. About 40 feet total elevation change. Was tight. 22:29 with 10:40 pace. 10:44 and 10:37 with 1:08 to finish.

AM Eagar. 44:49 with 10:32 pace. 11:08, 11:30, 9:54, 9:46 with 2:32 to end. Core workout after.

Mesa AM. Had a break in the middle at Dennis’ house. 1:00:08 with 9:33 pace. 9:28, 9:37, 9:36, stopped at .77 miles to visit. Two more complete miles at 9:32 and 9:23 then .53. Slowest pace was .77 at 9:45 pace. All other miles were close to 9:30. Felt good to run flat. Tim Pentz messaged me about doing a marathon with him next year. He would come to the states.

Eagar AM. 41:19 with 10:12 pace. 11:13, 10:30, 9:40, and 9:28 with 27 sec.

Eagar AM. 41:59 with 10:23 pace.11:03, 10:52, 9:55, and 9:43 with 27 sec.

Eagar AM. 41:45 with 10:19 pace. 10:56, 10:45, 9:55, and 9:46 with23 sec.

Puerto Penasco AM. 10:10 and 10:04. Ran with Margaret.

Puerto Penasco AM. 29:12 with 13:09 pace on beach with Margaret.

Ran .08 later.

Eagar AM. 43:26 with 10:42 pace. 11:58, 11:09, 10:00, and 9:48 with 31 sec.

Eagar AM. 42:45 with 10:32 pace. 11:28, 10:56, 9:55, and 9:53 with 34 sec.

41:11 with 10:11 pace. 11:04, 10:28, 9:27, and 9:44 with 28 sec.

Eagar PM. 40:36 with 10:01 pace. Messed up laps.

PM. 1:02:24 with 10:21 pace. 9:58, 10:06, 10:47, 11:10, 9:49, and 10:17 with 17 sec. strong winds.

PM. 40:37 with 10:02 pace. 10:42, 10:15, 9:30, and 9:41 with 29 sec. strong winds.

Treadmill. 20:56 with 10:19 pace. 10:01 and 10:38 with 17 sec. treadmill says I am going faster and working harder than the Garmin. I feel that the treadmill is more accurate but the Garmin numbers are used here.

Treadmill. 31:54 with 10:24 pace. 10:05, 10:25, 10:44, with 40 sec. treadmill said was working harder than Garmin. Sometimes I don’t swing my arms the same and that may be the difference.

Two treadmill runs. 2.02 and 2.03. First two right around 10 minutes each per Garmin. Next two in 10:40 range. Arm swing better but still not matching Treadmill times. Worked hard.

Eagar PM. 40:10 with 9:54 pace. 10:36, 10:28, 9:26, and 9:11 with 29 sec. felt good to run outside. Was 30 degrees warmer than it would be in the morning at about 48 degrees.

Eagar PM. 43:09 with 10:01 pace. Headwind about 2 miles of run. 10:23, 10:48, 9:44, and 9:20 with 2:54 for last .3 miles.

1:00:31 with 10:02 pace. 9:46, 9:55, 10:32, 10:39, 9:30, and 9:46 with22 sec. about 3 miles are up.

1:01:03 with 10:08 pace. 10:02, 10:12, 10:43, 10:54, 9:39, and 9:18 with 16 sec. tried staying around 10 for first 2 miles and hoping to make it up at the end . Much of mile 1 and 2 are up and all of miles 3 and 4 are up. Next time I will go back to fast for mile 1 and then hold back a little on mile 2 then try to maintain for 3 and 4. I always go as fast as I can the last two miles.

40:08 with 9:53 pace. PM. 10:17, 10:36, 9:25, and 9:20 with 30 sec. hilly course.

PM. 43:57 with 10:13 pace. 10:36, 10:52, 9:30, and 9:54 with 3:04 for last .3. Was getting dark and I stepped on a fist size rock at 3.3 miles. Slowed me down somewhat. Had to skip for a bit on my left foot. Skipped wed and Thursday runs.

AM run. 1:00:25 with 10:01 pace. 9:57, 9:54, 10:35, 10:43, 9:21, and 9:38 with 18 sec. foot felt better.

59:44 with 9:55 pace. Just after noon. 9:30, 9:42, 10:07, 10:39, 9:40, and 9:53 with 13 sec. Had quite a bit of wind, especially in last mile.

Mesa AM. 43.37 with 9:34 pace. 9:37, 9:35, 9:38, and 9:38 with 5:09 for .56.

Ran with Don. aM CCM. Did 10 minutes on stationary bike after the run.

53:57 with 10:31 pace. 9:49, 10:18, 10:14, 10:58, and 11:15 with 1:23 for .13. PM CCM grounds. After walking the Teotihuacan pyramid much of the day. Ran alone.