Terry's Running Blog

40:30

30 Minutes on Treadmill @ 1%

30 Minutes on treadmill 1% incline

10 Minutes on treadmill,  10 Minutes on bike,  10 minutes on stair climber.

Played basketball in the morning.  By afternoon lower back was hurting.

30 Minutes on treadmill 1%

Lower back still hurting

Lunch run on path. 42:15. Lower back still hurting

Lunch run on path. 37:20

10 Minutes on Treadmill, 10 on bike, 10 on stair climber.

On path next to work.  39:30

35:45

36:20

41.20

Tired from long week at work and playing basketball.

Felt good.  My hamstings connecting to by bum didn't ache as much as normal.  35:00

Lunch run on Jordan river path. 35:30

On treadmill @ 1% incline for 30 minutes.  Hamstring tendons hurting after Wednesday run.  Took Ibuprofen last couple of days and legs felt great today. 

30 minutes on the treadmill @ 1% incline. 

This Blog/Website is a good motivational tool.  Kind of like weightwatchers for runners because others will be able to see your workouts. 

Ran/biked/stairstepped.  Hamstring to bum tendons aching.  I probably need a new chair at work or more padding.  It seems that when I run at lunch-time that in the afternoon the tendons ache a lot more.  Sitting down seems to make it worse.

Easy day on the river path at noon.  43 Minutes.

My body isn't use to training 3 days in a row.  I've let myself get to far out of shape over the winter.  I feel just a little worn down. 

Played Basketball in the evening

Played basketball

Qtrs on treadmill @ 1% incline for 30 minutes

(7,7,8,8),(9,9,10,10),(8,11,11,7),(12,7,7,8),9

I tried to do two quarters at 12 mph but my legs got to tired and I didn't want to chance falling of the treadmill.

(3@7) (10@8) (2@9) (1@10) Qtrs on treadmill 30 Minutes

Tendon bum pain takes part of the fun out of running.

41:00 on river path by work.  

Ran 59 miles this month.  The most since Aug06.   I'll try for 80 miles in March.

Easy run on river path.   Time 40:30.   Didn't look at my watch during run.   Tried to run easy with good form so tendons wouldn't ache.

Easy run on river path.  40:30

 Played 1st game in region church basketball on Saturday and we actually won.

Run the 1st 4 miles at 8 MPM pace.  Last mile at 7 MPM.

Ran 56min on river path.  Ran one fast 6:50 mile in the middle of the run. 

I'm trying to run with good form and run easy without injurying sore tendons.   I feel like I'm getting in better shape over the last few weeks, which isn't saying much because I had taken it really easy over the winter.

Not enough sleep and emotionally tired also.  Went for a very easy run hoping to feel a little better. It was better than not going.  44Minutes.

I did get my 1st 20+ mile week since August 2006.  Yea!

I thought I'd be ready to go since I hadn't run since Friday and it was sunny and 60 but when I started jogging there just wasn't much zip.  I probably need to sleep a bit more and get use to the new calling in the bishopric.  I feel like I need energy pills or caffine to get my motor running.

39:45

56:15 on work path.   1 mile at 6:50.

It's Friday and I felt good.  The plan was to do an easy 10 mile run, but after 8 miles of easy running I couldn't take it any longer and I had to feel the rush of pushing the pace a little.

This was my first 10+ mile training run since May06.  I appears that I won't have a problem doing 80+ miles this month.

Time 79:15

56:15 on work path.

My tendon-bummitis was feeling pretty good today so I decided to do a fast mile in the middle of my run.  Whenever I run a lot of easy miles I get worried I'm stuck in a slow gear and I won't be able to get out of it.  It felt good to know there is still some speed in the legs.

Fast mile at 5:45 total run 38:30

Ran on the river path at lunchtime.  Weather very nice.  

78:45

I felt good Saturday morning.  I had to hold back.  Still trying to recover from tendon-bumitis.  I did however run 1 mile at a faster speed. 

45:15

This was my 1st weekday morning run in close to a year. 

I hit my goal of 80 miles this month this morning. 

I ran 20 miles in December, 30 in January, 60 in February, probably 100 in March.  Joining Sasha's site has helped with motivation and insight. 

Easy 48:00 minute run.  I didn't have any pep probably due to running in the dark for the first time in many months and getting up an hour earlier than I'm use to. 

Felt good.  39:30

I wanted to see how I'd hold up running 10 miles at a marathon pace.  It was very windy.  Physically I started getting tired the last few miles.  Mentally, I could tell I wasn't use to pushing for long periods of time.  All in all it felt good.  I was glad to be done with the run and I  know that I still have a long way to go to get were I like to be.

Time 73:45

Went skiing with the kids Friday for a few hours.  I could still feel my tedon bumitis even though I have it controlled well I can't get it to completly go away.

Saturday I ran an easy morning run.  I'm still trying to somewhat follow Sasha's advice and get in plenty of easy miles.

Time 47:45

AM run.  Felt good. 

I ran 30 miles in January, 60 miles in February and 105 miles in March.  I feel like I better only go for 120-125 miles in April.  I don't want to over do it

Time 44:30

Perfect day for a noon run.  Sunny, 50' and no wind.

My legs had that fresh peppy feeling for about 3 or 4 miles then it went away.  I slowed down a little after not feeling any pep in my step then it partially came back.  At 8.5 miles I ran one mile hard in 5:45.

Time 74:30

Played chuch pickup basketball Wednesday night for the 1st time in about a month.  I had much more energy than I've had all winter.  The increase in miles is helping out.

Easy AM run

Time 45:45

Working 14 hour days the last couple of days and getting up at 4:AM this morning let me tired.  I was going to run 10 miles but the run wasn't fun because I was starting to get a headache and I was drained.

Time 56:20

Made a pickup at the Airport at 1:30AM.  I was allready tired so this didn't help out. Went out for an easy 4 miler.  After 2 miles ever though I was tired I decided to push the pace a little for one mile since I was only going 4 miles. 

Time 31:00

There must be some chemical that doesn't release as easy when you go running if you don't get enough sleep or you work to many hours in front of the computer. 

I felt a lot better than Friday and Saturday but I still need a little more mental recovery.  At mile 2.5 I ran a fast 6:00 minute mile and at mile 5.5 I ran 6:45.   My tendon-buttitis always feels the best on Mondays when I haven't been sitting down much over the weekend. 

Time 53:00

Noon run on dirt path.  I dusted off my heart rate monitor and decided to see how fast I could run 10 miles if I ran at 145 bpm.  I didn't start looking at it until mile 2.  I ran the 1st 5 miles in 38:00 and the next 5 miles at 39:45.   I was getting tired of speeding up and slowing down to try to stay near 145.  I don't think I'll try that again soon.

Time 77:45

Sunny, no wind, temperature in the low 40's.

I've been trying to run a lot of easy miles as I work back up to higher mileage.  I was hoping I'd be fresh on this nice day and push the pace a little but that wasn't the case.  This was the first time this year I've run the day after a 10 mile run and my legs were not soar they just were not fresh.  Anyway, I listened to my body and just ran easy again.

Time 40:00

Morning run with slight breeze and temps at about 40'

I started off slow getting the legs warmed up and before I new it I was feeling good, probably because I didn't run yesterday.  Anyway, I was trying to think of a way to avoid Sasha's advice of building up mileage before adding tempo runs and speed work and I decided since I wasn't going to Boston I'd dedicate this run to the Boston Runners from UT and run at or a little faster than my marathon pace.  Sasha couldn't be displeased with such love for fellow runners.  Anyway it felt good to push the pace and feel the legs getting a bit tired near the end.  All miles near 7 minute pace with the last one at 6:30.

Time 41:30

Easy Saturday morning run.

Time 79:30

Partly sunny, temp 60', low wind.

I was feeling good.  I ran first 3 miles with HB at 150, next couple with HB at 153-55, Next 4 at 156-158, last mile at a 6 minute mile with first qtr at 170 next 3 qtrs at 175.

1st 5 miles 36:30, 2nd 5 miles 36:45

Time 73:15

AM run, light wind, temp 40'

Easy run.  I can feel my endurance is building up as I'm increasing miles.  I also can feel my panterfacitis trying to come back.  Getting old makes it harder to run.

Time 47:00

AM run, very windy, temp 55'.

Got up at 4:30 so I could make an early morning meeting.  Felt good.

Time 46:00

Sunny, light wind, temp 45'

Ran on work path dirt trail.  I started off slow because I played church basketball last night and I thought my legs may be a bit tired.  After a half a mile I got warmed up and felt good so I picked up the pace some. 

First time this year I've run 4 days in a row.

Time 37:00

Morning run, no wind, temp 40'

This is my 3rd morning run of the week due to work schedule taking away my noon runs.  Even though I'm a bit tired this mornings run went good.  Just a month ago it seemed like I'd start losing energy around mile 4 or 5.  Now that I've increased mileage and done several 10 milers my energy level is still high after 6 easy miles.   

Time 46:00

Morning run, low wind, temp. 40'

I want to use Saturday's to start getting use to running uphill for the Wasatch back relay but unfortunately, I went to scout basic training at 8:00am and had to get my run in early so I just ran an 8 mile loop from  my doorstep.  Maybe next week. 

I ran a harder than my easy pace and it felt good.  I'm hoping this old body will hold together with the higher mileage.

Time 58:00

Noon run, breezy, temp 50'

The first 3 or 4 miles I have lots of energy and running feels easy, then to keep the easy feeling I start slowing down over the next few miles.  At mile 8.5 I ran 1 mile fast in 5:30 wind aided.  I can't go much faster than that.  It was hard to keep jogging even at a slow pace after that mile.    First 5 miles in 37:20, 2nd 5 miles 37:10

I haven't felt my heel spurs/planterfascitis injury I got when I turned 40 in over a year but I have been feeling it trying to come back the last week or so.  Usually I can't feel it when I run but when I did the fast mile today I could feel it every step.  I'm not sure what to do about it except roll my foot on a tennis ball or a can of frozen orange juice.  Getting old isn't always easy.

Time 74:30

Partly cloudy, noon run, windy, temp 55'

Yesterdays 10 mile run with a very fast mile made my left heel tender and flared up my tendon-bumitis a bit.  I was planning on running easy but when I went out I didn't have much energy anyway.  Partly due to yesterdays run and maybe also due to dieting.  I've lost 8 lbs since December and I'm finally at the upper end of the weight I like to be at for running.  The woman in my life thinks I look better with the 8lbs I just lost but I think she'll still keep me around at this lessor weight.

7.2 miles - Time 56:20  

I also ran with the scouts for 4 miles in the evening.  I ran with the fastest boy and we averaged about 7:30 miles.

Sunny, low wind, temp 60'

The last two days of higher mileage running have left my legs tired.  It took well over a mile for the legs to start feeling like they wanted to run.  I considered taking a rest day but I want to get my body use to running 6 times a week.

Time 40:30

Noon run, breezy, temp. 65'

I felt much better than yesterday but still not up to par.  I'm assuming I increased the miles and speed just a little to fast over the last week and my body cried uncle.  I ran easy today wearing a heart monitor and it appeared my average HB was about 143 for the last 4 miles.

Time 39:50

Noon run on dirt path, sunny, low wind, temp 65'

I felt very good today compared to the last couple of days.  The last two days of easy running let me get past the over training or whatever it was that had me worn out.  I probably pushed it a little harder than I needed to today with my heart rate monitor reading between 145-150 BPM most of the time.

Time 44:15, mile average about 7:30

6:00AM Morning run, low wind, temp. 43'

I must be weird, because I woke up 5 minutes before my alarm was going to ring not knowing what time it was and I remembered it was Saturday and I was going to go jog up Butterfield canyon for the 1st time this year and my mind and heart started racing because I was excited for the run.  I looked at my clock and it said 5 minutes tell it was time to go and I was glad because I didn't have to calm back down and try to go back to sleep. 

I headed toward the canyon and there was a road block on my usual way to get to the canyon and I didn't have much time to spare to get in the 8 mile planned jog and be back to my sons soccer game.  I made a detour and luckily it only took about 5 extra minutes. 

I was feeling good and feeling a little behind on time and I was excited to do the canyon run for the 1st time this year so I took off and ran at marathon pace and it felt great.  I parked in the middle of my run and ran 2 miles down then 4 up and 2 down to end where I started.

Mile 1 - 7:18 overall slightly down hill with a 1st qtr mile steep up hill

Mile 2 - 6:17 down hill

Mile 3 - 7:52 up hill

Mile 4 - 7:42 overall slightly up hill with last qtr mile steep down.

Mile 5 - 8:07 up hill

Mile 6 - 8:10 up hill

Mile 7 - 6:28 down hill

Mile 8 - 6:24 down hill

Time 58:40  mile avg - 7:18

I just made it home in time to get some breakfast, a shower, and out the door to soccer.

Noon run, sunny, low wind, temp 80'

Today I felt like I want to feel before any race.  My energy was up and my legs were loose.  Unfortunately, the cold that a few of my kids have had and my wife currently has, finally got me so I ran easy today.  Any theories on getting rid of colds quickly and how much to run durring a cold?

Time 40:40  Mile Avg - 7:59

Miles by month

JAN   30,  -  FEB   60,  -  MAR 105,  -  APR 165

165 miles in April is the most miles I've run in a month since 2003 when I was training for Boston.  I have good advice from Sasha to thank, and Ragnar Relay boys that asked me to be on their team to thank, and work slowing down just a bit and a good wife to thank.

Noon run, sunny, breezy, Temp 80'

The cold I caught Sunday gave me a runny nose on Monday and it's moved more towards a stuffy head on Tuesday.  I started out easy but after a couple of miles my head started to clear a little and I had to keep telling myself to slow down until the cold has on its way out.

Time 39:30  Mile Avg 7:45

I'm finally in a month were I have a race (Odgen 1/2 marathon) and I'll be able to see if any of this training is paying off.

Noon run, sunny, breezy, temp. 80'

I woke up this morning feeling crummy due to the cold I have.  Therefor, I thought I would go buy a pair of running shoes instead of jog at lunch, however, by about 10:00am I started feeling better so I ran at lunch instead.  I probably pushed it harder than I should for being in the middle of a cold but it felt good to push it a bit. 

I do need to get some new shoes.  The pair I have must have over 500 miles on them. 

Time 38:30, Mile Avg. - 7:33

Noon run, rainy, windy, temp. 45'

I was overdressed for the run for the first 1.5 miles until it started to rain.  I was hoping to get in my run before it rained but no luck.  I picked up the pace so I could get out of the rain sooner.  The cold I've had the last couple of days isn't as bad today.  Hopefully, the cold is on its way out.

Time 46:45, Mile Avg. - 7:13

Noon run, cloudy, low wind, temp 50'

Since yesterday afternoon I've had a gut ache.  I have no idea what it is but I'm hoping I have to make a dash to the bathroom so the pain will go away. 

Today's run seemed to take a little more effort than it should have for the time I got.  I'm sure the cold I've had this week with the gut ache didn't help.  I've run a bunch of 5 mile runs this week as I've had the cold hoping that this will leave my body with plenty of cold fighting power.  I'll probably to 10 tomorrow as the cold seems to be quickly fading.

Time 38:30, Mile Avg. - 7:33

Morning Butterfield run, cloudy, windy, temp 39'

Had slight gut ache but not enough to effect my running.  This was my longest run of the year.  I didn't have quite as much energy as last week but it was a good run.

Miles shown below that relate to each other as I went up and down the canyon.

1&4 - 8:06 & 8:06

2&3 - 6:50 & 8:21

5&12 - 8:08 & 6:48

6&11 - 8:29 & 7:02

7&10 - 9:15 & 6:44

8&9 - 8:41 & 6:37

Time 93:10 Mile Avg. 7:76

Morning run, no wind, temp 40'

It is nice to be able to see the ground at least for part of the morning run.  My legs were just barely soar and they were still trying to recover from Saturdays run.  I always push it to hard on my long runs.  Hopefully, tomorrow my legs will be fully recovered and ready to go.   I doubt fast sundays help the recovery prosess.

Time 45:50, Mile Avg. - 7:38

Noon run, sunny, no wind, temp. 70'

I puchases a new pair of Asics Cumulus and took them for a run.  I ran the first 5 miles at marathon pace trying the new shoes out.  After a couple of miles my right foot started feeling like it wasn't getting enough blood so I lossened the laces a bit and that solved the problem.  I slowed down to an easier running pace for the last 5 miles.

Time 75:30, Mile Avg. - 7:33

Afternoon run up Butterfield Canyon, Sunny, breezy, temp 80'

Butterfield Canyon is still blocked off to motoized traffic which makes it very enjoyable.  I'm just guessing but I suspect the 1st couple miles rise at about 200 ft/mile and the 3rd 250/mile and the 4 mile is about 300/mile.  I ran the 4th uphill mile very hard trying to get ready for a tough hill on the relay, the 5th downhill mile I ran easy and by the end of that mile my breathing was easy again, and then the last mile I pushed a little extra.  I pushed it enough on the run that my legs were tired.  I'll have to take it easy for a couple of days. 

Miles shown as they relate to the up and back course

Miles 1&8  -  8:00 & 6:25

Miles 2&7  -  8:00 & 6:55

Miles 3&6  -  8:50 & 6:40

Miles 4&5  -  7:55 & 6:35

Time 59:20, Avg Mile - 7:25

Noon run, sunny, windy, temp 85'

Took it easy because of the last two days of harder runs.  I used my heart rate monitor to make sure I stayed below 140 bpm.  My tendon-bumitis is much better than it was a couple of months ago but I can still feel it.  My planterfascitis unfortunately has come back and I'm taking precautions to keep it under check but it worries me that it will get worse.

Time 60:30, Mile Avg. - 8:25

Morning Butterfield Canyon run, sunny, breezy, temp 62-72'

I didn't run the day before but I still didn't feel totally rested.  So I ran easy except for mile 8 which is the last uphill mile I ran.  I want my body to rested for next weeks Ogden 1/2 marathon.  The weather has been extra warm and dry so they finally opened up the canyon to traffic.  I only saw about 1 car a mile but it is not the same as having the road all to yourself.

Miles as they relate to each other as I went up and down the canyon.

1&4, 7:50 & 8:25

2&3, 6:40 & 8:40

5&12, 8:50 & 7:10

6&11, 9:10 & 7:20

7&10, 9:25 & 7:00

8&9, 8:30 & 7:00

Time 96:00, Mile Avg - 8:00

Sunny noon run, breezy, temp 70'

I ran on dirt path 1st half and paved path 2nd half.  I'm guessing the dirt path slows me down about 20 seconds per mile.  The muscles on the sides of my hips were a little sore due to to much pounding I'm guessing.  I'm trying to put in some mileage and still not get worn out for the race saturday.

Time 78:15, Mile Avg. - 7:50

Sunny noon run, no wind, temp 70'

Took it easy except one mile that I tried to run at what I thought may be a good 1/2 marathon pace.  I ran it in 6:15 which is probably to fast.

Time 55:55, Mile Avg. - 7:45

Morning run, low wind, temp 50'

My legs were tired so I was glad to take it easy.  It seems that when I'm running 40+ miles a week I have a hard time recovering for the next days run.

Time 47:30, Mile avg. - 7:55

Noon run, sunny, windy, temp 85'

Two days until race day.  I'll take tomorrow off.

My legs felt sluggish.  After about a mile they felt better but not like I would like them to feel for race day.  I attempted to run the second to last mile at 1/2 marathon pace.  I ran a 6:35 mile.  It felt about right.

Time 39:15, Mile Avg. - 7:43

Ogden half Marathon, sunny, low wind, Temp. 55-75  (YAHOO!! I did good!!)

This was my first race of the year and I was determined to see what kind of shape I was in and not take it easy.  I think I ran a pretty good race because the last couple of miles were difficult.  I haven't pushed it hard like that for a long time and I'd fogotten how hard it is at the end of the race.

Mile 1 - 6:09 (level),  

Mile 2 - 6:36 (uphill, mabey a bit too fast),  

Mile 3 - 6:26 (level, reduced effort a bit from previous up hill mile), 

Mile 4 - 6:14 (slight down hill), 

Mile 5 - 6:02 (heading down the canyon), 

Mile 6-8 - 6:19's Avg. (didn't see the mile signs, Need a GPS watch)

Mile 9 - 5:59 (4 miles to go and my legs were still ok so I picked up the pace)

Mile 10 - 5:48 (getting near the end of the canyon, feeling a little strained)

Mile 11 - 6:15 (wondering if I can hold the pace, out of the canyon, I passed someone and I don't want to let them pass me back up)

Mile 12 - 6:31 (course leveling out, very tired, managed to pass another runner)

Mile 13 - 6:22 (It felt like it took 10 minutes to do this mile, I was not used to the pain, I was suprised to get the time I did),

Final .1 - 0:46

Total time 1:22:11 -  Mile Avg. 6:16  -  9th overall,  -  1st in Age Div.

Messemer AL, morning run, temp 70'

My legs were still sore from the 1/2 marathon.  Took it really easy.

Morning run, breezy, Temp 50'

My legs are feeling much better after a few days of rest other than a little bumitis pain.

4 weeks until the Wasatch relay!

Time 43:15,  Mile Avg - 7:13

Bear Canyon Campgound, morning run, no wind, temp 40-50

Went up a pretty step canyon trail from the campgound that connects up to Nebo Loop road.  Then I took the road back to camp.  The sign said it was a 3 mile trail to the Nebo loop road but it took me 48 minutes, I did take a few short walk breaks but still 48 minutes seems more than 3 miles.  Need a GPS watch.

Approx. Miles 12, Time 2 hours 1minute.

Morning run, low wind, Tanners loop, Temp 70'

I ran with my son Tanner who is considering running Cross Country next fall as a junior.  He has a long way to go because I can still beat him handily.  Tanner ran a 28:10, I took off with about a 1/2 mile to go to get my heat beating good.  We will see if Tanner gets motivated to push it this summer and get in shape. 

Time 27:45, Mile Avg. - 7:33

Noon run, sunny, windy, temp 65'

Had a good run, felt strong the whole way. 

Time 52:25,  Mile Avg. - 7:17

Morning run, low wind, temp 45'

Even though I could tell I'd run at a good pace yesterday I was full of energy this morning.  I must be going through a good cycle.  Hope it lasts a few more days. 

Time 45:05,  Mile Avg. - 7:16

Noon run, half payment half dirt, sunny, no wind, temp 75'

Felt pretty good and I ran at the high end of easy.  At mile 8.5 I ran one mile at 5K pace in 5:55. 

Time 73:05, Mile Avg. - 7:19

Miles by month

 Jan 30, Feb 60, Mar 105, Apr 165, May 165.  The week after the Odgen Half I was traveling for business and my legs were sore so I only ran 20 miles that week shortening May's miles to the same as Aprils. 

I thought I'd start off the month right with a two a day run to start getting mentally prepared for Wastach Back.

Morning run, no wind, temp 55'

I could tell I pushed it yesterday but I still felt pretty good.

Miles 6, Time 44:55,  Mile Avg. - 7:29

-----------------------------------------------

Noon run, half dirt half payment, sunny, low wind, temp 80'

My legs felt tired the first couple of miles but then they started feeling better.  Ran the 4th mile in 6:40 and the rest very easy.

Miles 5.1, Time 40:30,  Mile Avg. - 7:58

Morning run, sunny, low wind, Temp 55-60'

I drove up butterfield canyon 2 miles and went 2 down, 6 up, and 4 down.  My legs were a little tired from the week of running so I took it easy and had a good run.

Miles as they relate to each other;  Miles 3-8 were the up hill miles and the elevation gain increases every mile from about 150 feet per mile to 500 feet per mile.

Mile 1 - 6:50,  Mile 4 - 8:55

Mile 2 - 6:40,  Mile 3 - 8:40

Mile 5 - 9:20,  Mile12 - 6:50

Mile 6 - 9:55,  Mile 11 - 7:10

Mile 7 - 11:25,  Mile 10 - 7:35

Mile 8 - 11:45,  Mile 9 - 8:10

Time 1:43, Mile Avg. - 8:37

Morning run, no wind, Temp 60'

Legs still a bit tired from last week runs. 

Miles 6.0,  Time 45:10,  Mile Avg. -7:32

----------------------------------------------------

Noon run, half dirt, sunny, low wind, Temp 90'

I used my heart monitor to force myself to run easy.  I tried to stay between 138-140 bpm. 

Miles 5.1,  Time 41:05,  Mile Avg. - 8:03

Noon run, 1/2 dirt, cloudy, windy, temp 90'

I've been feeling a bit sluggis due to not enough sleep, pushing it harder at work, and higher mileage. 

I ran the 1st mile easy then I decided to do a marathon pace mile and then a 10K mile.  I did the marathon mile in 7:05 and the 10K mile in 6:15.  I felt good on the 10k mile but about a mile after I return to feeling a little sluggish. 

Time 54:25,  Mile Avg.  7:34

Noon run, Cloudy with sprinkling turning to rain the last 2 miles, breezy, Temp 50'

I felt a little better than yesterday.  Due to the light rain I ran faster than normal.  I ran one quick mile in 5:55.  I was hoping to avoid the rain but it got me the last 2 miles.

Time 50:50,  Mile Avg. - 7:04

Morning run, breezy, temp 45'

I was hoping to run again at noon but work got to hectic and then I was hoping to run after work but I got home late and I was worn out.

Time 45:40,  Mile Avg. - 7:35

Morning run, no wind, Temp 45'

I ran the 1st 5 miles on a slight uphill grade at 8min/mile avg. and then back home at about 6:50 avg. 

I then woke Dallas up (age 10) and we ran a 7:35 mile.  We wants to run a 5K at the end of the month so I'm having him run 1 mile every morning. 

Miles 10.2,  Time 74:50,  Mile Avg. - 7:25

Evening run, no wind, Temp 65'

I ran up Butterfield canyon.  The first 2 miles have an elevation gain of about 200-300 feet/mile the next two miles are about 500 feet/mile elevation gain.  I felt really good except for a small gut ache.  Probably from eating out the last 3 meals with my lovely wife and eating junk food.  We had the in-laws tend the kids while we enjoyed life for our 19th wedding anniversary. 

Mile 1 - 8:25,  Mile 8 - 5:55     

Mile 2 - 8:50,  Mile 7 - 6:45

Mile 3 - 10:40,  Mile 6 - 6:50

Mile 4 - 11:10,  Mile 5 - 7:35

 I've run 50 miles the last two weeks.  Thats probably only happened a couple of times my whole life.

Time 66:15,  Mile Avg. - 8:17

Evening run, sunny, breezy, Temp 85'

I decided to insert a 3 mile tempo run in my run.  I ran the 3 miles @ about 6:40 avg. and for some reason I thought I'd end the run with a hard mile.  It always sound fun to do a hard mile before and after the mile but during the mile it's not near as fun.  I ran the hard mile in 5:55.  The mile was difficult and wore me out.  It may have to do with working all day or running hard in the sun?

I thought I'd do a trial relay exercise by running this evening then tomorrow morning and then at lunch to simulate somewhat the same times I'll be running the relay.  Hopefully, by tomorrow afternoon I'll still be feeling ok.

Time 51:05,  Mile Avg. - 7:06

Morning run, no wind, temp 58'

Felt better than I thought I would even though I ran hard yesterday.

Miles 6,  Time 44:15,  Mile Avg. - 7:23

------------------------------------------------------------------

Noon run, sunny, breezy, temp 80'

My legs were tired.  I started getting a side ache before I'd gone 1/2 a mile and I was running very easy.  The side ache went away after about a mile.  After a couple of miles I started feeling a little better and I ran the second to last mile in 6:45.  

With 3 runs in 20 hours I got a taste of the relay.    I think this made me a little more metally prepared for the race.  Realizing the last leg will be difficult.

Miles 5,  Time 37:30,  Mile Avg. - 7:30

Noon run, sunny, no wind, temp 83'

It seems like my body takes a mile or two to get warmed up when I'm running alot.  I ran one mile at 6:15 and the rest easy.  It seems like I'm feeling good enough to not have to taper for the relay until a few days before the race but that is not probably wise.

Time 52:50,  Mile Avg. - 7:26

Morning run, no wind, temp 60'

Legs felt ok but not fresh. 

Miles 6.1,  Time 46:30,  Mile Avg. - 7:37

Then ran one mile with Dallas in 7:25

-----------------------------------------------------------------------

Noon run, low wind, sunny, temp 87'

I ran with Eric May which was good because it slowed me down.  I was only going to run 5 miles but decided to go with him an extra 2.  My legs did feel tired by the end of the run.  I'll probably take tomorrow off and let them recover.

Miles 7.1,  Time 58:30,  Mile Avg. - 8:15

Morning run up Provo Canyon with the relay team, breezy, temp 65-70'

I believe we had 7 people from the team there.  I was impressed.  Most of the team made it to Vivian Park in good time with Will leading the way. Tom and myself were right behind him with Paul & Greg & Kerry just behind us.  Verdon was nice enough to take it a bit slower and make us feel good about our run.  Will and I were pressed for time so we didn't wait around much and headed back.  Will ran with me for awhile but was nice enough to let me be the first back to the parking lot.

My legs didn't feel race day ready even with Friday off.  I didn't read Sasha's comment until Saturday about running an easy 7 on Friday.  I have been struggling to know if I'm over training or if it is ok to run when your legs are feeling sore or sluggish.  If it is ok to run on sore legs then I wouldn't worry.  This makes 3 weeks in a row of 50+ miles a week.  I don't think I've ever done that before in my life. 

I made it up in 47:05 and down in 37:05.  I pushed harder on the way down.

Time 84:10,  Mile Avg. - 7:22

My tendon-bum-itis flared up a bit.  I could feel it after the run and all day long.  It may have been from a combination of running and weeding and working bent over a lot Thursday evening and Friday evening and Saturday.

Morning run, little windy, temp. 50'

It was a wonderful temperature for running.  I took it very easy.  I was tired and it took my body about 3 miles to wake up and feel like it wanted to go.  I resisted the urge to push the pace the last 3 miles.  I think if I'd catch up on my sleep I'd be ready to run the relay.  My tendon-bum-itis felt much better than Saturday. 

Miles 6.0,  Time 46:55,  Mile Avg. 7:49

I then ran a mile with Dallas in 7:30

---------------------------------------------------------------------

Noon run, no wind, sunny, temp. 75'

I took it easy except for one mile.  I felt good.  All systems go for the relay.  I ran the 3rd mile in 6:05.

Miles 5.1, Time 38:48,  Mile Avg. 7.37

Noon run, sunny, breezy, temp. 90'

I felt pretty good today.  It was hot like it will be for the relay.  Verdon should require the relay runners in van #2 to bring something to sit on after there run to soak up the sweat.  I ran 2 faster miles in the middle of the run at 6:45 miles.

Time 54:40,  Mile Avg. - 7:36

Noon run, sunny, windy, temp 95'

I took the some of the youth to a pioneer handcart trek near Evanston, WY this morning.  It was fun to see them dressed up in pioneer clothing.  I got to drive by my 21st leg in the relay.  I wanted to get out and run it but I resisted the urge.   

I felt very good today dispite the heat.  I ran all the miles easy except at mile 5.5 I ran a fast mile in 5:55 wind aided.  I may run a mile with my son tomorrow but thats about it until the relay.

Time 54:30,  Mile Avg. - 7:34 

Morning run with Dallas, no wind, temp. 60'

Legs are ready for a relay.  If I could just get enough sleep.

Time 12:10,  Mile Avg. - 8.07

I ran the 9th leg of the race.  I was on the team "2 slow 2 win, 2 dumb 2 quit".  It was an awesome team.  I didn't know what to expect with the relay expericence because this was my 1st.  I was nervious that if I went to hard my legs would be dead for the last leg.  I threw caution to the wind and went out hard.  My predicted time was 6:14 miles and I ended up with 6:12 miles.  It was hard not having other people around to race against but knowing that I was on a team trying to do our best but still have fun I was able to push it.  I couldn't even see anyone in front of me until I'd run about a mile and a half.  I finally caught my only roadkill of the 1st leg with about a half mile to go.  He had on his headphones and didn't hear me coming and he about jumped out of his shorts when I passed him. 

I did enjoy hearing that comments give to me by my teamates.  The said that the volunteers when they saw me shoot out of the exchange said, "wow, he is going fast, can he keep that up the whole way?" in which my teamates said "we think he can". 

It was fun handing out water and watching the other guys run.  I enjoyed watching Verdons race againts two skinny women up the canyon.  He held them off on the way up the canyon but when he summited the mountain and headed down one of them caught him. 

See next day for the rest of the race

We finished our van assignment and drove to Rockport Resivour where we found the traffic jam that took us an extra 20 minutes.  Some of us headed over to get the Fazoli's pasta.  I was a little worried that it was only 3.5 hours until my next leg but it was good.  Then we put out our sleepings bags and tried to sleep for just over an hour.  I was supprised that I was able to go to sleep for part of the time with all the people milling around and the vans coming in and out. 

I was a little nervous about running in the dark on a country road with only a head lamp.  But the fisrt 2 runners got good times and seem fine with it.  I was supprised how well the headlamp worked.  I want one of those toys.  My predicted time was 40:40 and I ended up within seconds of that time.  The cool are was much nicer to run in than the heat of last evening.  My first two miles went by fast and I was feeling good, thinking I'd end up with a sub 40 minute run.  Then I started tasting Fazoli's and my stomach got a little quizzy.  I slowed down and soon I felt better so I sped back up and then I felt quizzy again so I slowed back down and did this the rest of the way.  I also want a garmin watch so I'll be cool like the other relay members and so I know how far I've gone since the only marker was the 1 mile to go marker.  I passed about 4 people on my second leg

We then went to Park City and showered and tried to sleep.  The shower felt good but the bed felt better.  If it wasn't for the drunk man we'd have gotten more sleep. 

Our last van assignment was the funnest in the fact that we got to pass many of the runners that started in the morning on Friday.  I think Tom won with 50+ passes.  My last leg didn't start so well.  I was 30 seconds late to the exchange zone.  My last leg was the "You've got to be kidding me" leg.  It was 3.6 miles with an elevation change of almost +1500 feet.  My predicted time was 31:40 and I ran a 34:40.  I was pushing hard but I wasn't mentally tough enough to get my predicted time.  It was difficult pushing youself hard and only going half the speed that that effort usually produces.  I know I didn't push hard enough because I was hardly sore on Sunday and not sore at all on Monday.  I probably pass about 20 runners with about half of them walking.  Verdon did a good job driving.  They gave me water to splash over my head several times. 

Will I do it again next year.  Yes! 

Noon run, sunny, no wind, temp. 85'

I felt good so I ran hard today.  My throat was getting dry and I was wishing for the relay support crew to drive up and hand me some water.

Time 49:35,  Mile Avg. - 6:53

Noon run, sunny, breezy, temp. 95'

Yesterdays run must have worn me down or I've been eating to much icecream.  I didn't have the energy like yesterday.  I was planning on an easy run but the easy run pace took effort.

Time 45:75,  Mile Avg. - 7:43

Morning run, low wind, temp. 65'

I thought since yesterday was an easy day my legs would feel good this morning.  I was wrong.  I was planning on running a slow mile then 2 fast miles and crusing the least 3.  It wasn't until I'd run 3 miles that I felt mentally and physically ready to run a fast mile.  I ran one in 6:07 that felt good, then I ran easy home. 

Miles 6,  Time 45:15,  Mile Avg. - 7:33

I want my legs to be ready for the South Jordan 5K this saturday.  I'm half marathon ready but not really 5K ready.  I've run to many long runs and no speed work.  My only fast miles are a mile here and there in the middle of  longer runs. 

I then woke Dallas up and we ran a mile in 8:00

Morning run, Temp 65'

I ran one mile with Dallas.  Dallas did a 7:45 & I did a 7:15.

I'm taking the day off to be ready for the South Jordan 5K tomorrow.

South Jordan 5K, 6:00AM, Temp 70', some wind.

I felt good before the race.  My legs were ready to go.  After a 1/4 mile there was a 9 man pack that was slowly leaving my pace.  CJ Evans dad, I think his name is Kurt, has been training well and he stayed with me for about a half a mile before he dropped off my pace.  Kurt is in my age division and I've always been able to beat him but he was making me nervous.  After about 2 miles I finally caught one of the original 9 man pack but that was it for passing.

I've been doing a lot of easy miles and marathon pace miles training trying to get my mileage up and no real speedwork.  I wanted to go a bit faster but it didn't feel right.  I felt like I was straining to stay efficent in my stride.  I'm confident with some speed work I could get below 18 minutes and going at a faster pace would feel good.  I don't know if I'll find the time and effort to do that but it would be fun. 

There was about 250-300 people at the race.  A pretty good turn out for South Jordan. 

Next race may be Bryce Canyon half marathon with my good buddys Tom & Bob.

I ran 192 miles this month.  That may be the most I've ever run in a month.  I lost my records I was keeping from 1998-2002 when I was running some decent miles so I'm not sure. 

Morning run, no wind, temp 65'

I ran down to Bingham High and back home.  I didn't feel great so I was glad to take it easy.  I wore my Wasatch Back Relay shirt and a couple of women I saw running made a special point to wave and let me know they ran it.  It might become my wasatch back babe magnet shirt.  By the way, I'm happily married.

Time 60:20, Mile Avg. - 7:33

PS. We had our Wastach Back relay team post race dinner and all but Will showed up.  It was good to see the team again and get to know everyone a little better.  They handed us our golden battons for taking 1st in our division.

Morning run, no wind, Temp 65'

After listening to Sasha and reading Ryan Halls modified workout schedule for dummies in runners world, I'm considering doing a 3 mile tempo run each week and some type of speed workout each week.  For the speed workout I may do some 800's or 400's or 100 strides.  I'm considering doing the speed workouts more to make my running efficent than for speed.

I felt good this morning.  I ran a 3 mile tempo run in the middle of my 10 miler this morning.  I ran the first 4 miles which are slightly up hill in a 7:51 mile average then I started my 3 mile tempo run with the 1st mile slightly up hill and the other two slightly down hill (7:20,6:02,6:12 - Avg. 6:31) then 3 miles slightly down hill back home with a 7:01 average.

Time 73:00,  Mile Avg. - 7:14

Morning run, no wind, temp. 65'

Out and back with 1st half slight up hill grade and 2nd half back down.  The 1st four miles I averaged 7:50 miles and the last 4 miles I averaged 7:02 miles.  The 5th mile was in 6:48 and the 6th mile in 6:38.  I could tell I pushed it harder yesterday but I still had legs to run today.

Time 60:15,  Mile Avg. - 7:25

Evening run, no wind, Temp 90+

I got home at 8:30 after 12 hours of work and I didn't feel like running but I went out and I'm glad I did.

I ran a mini speed workout in hopes of getting my legs use to running faster and becoming more efficent. I ran 8 sprints of 50-75 yards.  I haven't sprinted in such a long time it was a bit foreign.  After a couple of strides it started feeling better and I was even enjoying it.  It is definatly something I should do once a week.  I don't think I'm going to increase my mileage more than I'm doing now.  I just can't find the time even though it would be fun to get in better shape. 

This morning I went on an easy 5 mile bike ride with my good wife.  Happy Birthday!

Evening run, no wind, Temp 85'

It was in the high 90's in the Valley so I went up Butterfield canyon and ran the top 5 miles of the canyon where it was a nice 85 degrees and mostly shady.  I just got done with a 12 hour shift and was glad it was Friday and no work tomorrow.  The canyon was peaceful.  I ran a 10:10 mile average up the canyon and a 6:17 mile average down the canyon with the last mile which is the flatest but still a decent grade in 5:30. 

My legs really take a beating running down the canyon as it drops between 250-500 feet per mile.  I was planning on doing a last fast mile but by mile 8 & 9 I was questioning if it was a smart thing to do.  I didn't do the smart thing, instead I ran hard like any self respecting runner would do to make sure my legs wont recover fast.  Oh well, it was fun.

Time 82:15,  Mile Avg. 8:14 

Morning run, sunny, no wind, Temp 75'

I wasn't sure if my legs would want to run after abusing them on Butterfield canyon just 11 hours ago, but they did great.  I could tell they were a bit sore but not bad and I had enough energy for a good jog, running at the fast end of easy.  First three miles slightly up hill were in 7:43 mile average and coming back the last three miles were in 7:02 average.

Time 44:15,  Mile Avg. - 7:22

Morning run, no wind, temp 67'

My legs could still just feel the effects of last weekend canyon run but they were ready to go.  I can't remember my time but I'm guessing I ran about 7:30 miles

Morning run, low wind, temp 67'

I woke up tired due to lack of sleep.  I wasn't extra happy and I'm sure it effects you physically.  I was debating if I should run my tempo run today because the 1st couple of miles were really slow and I didn't feel like running fast.  I got to Bingham Highs track and ran a 3 mile tempo run.  I was pleased to crank out a 6:17 mile, 6:15 mile, and a 6:08 mile.  I then went back to my sluggish run home

After doing that good tempo run on a day I didn't feel great I couldn't help bet wonder why I could only do 6:00 even miles at the South Jordan 5K. 

Easy miles 7.3. - Mile avg. - 8:15

Tempo miles 3 - Mile avg. - 6:13

Time 77:55,  Mile avg. - 7:40

Morning run, low wind, temp 67'

12 hour days at work, not enough sleep, bad air quality, to much junk food, yesterdays tempo run, are all the excuses I'm using for a slow run.  The run started off bad.  I got a side ache within 50 yards of running at a snails pace.  It didn't go away for about a mile.  After about 2 miles I got a little life in me but never felt like pushing the pace.  I'm doing a mini-vacation the next couple of days.  We'll see if I can get in a little running.

Time 48:01,  Mile Avg. - 7:53

Morning run on Old Bingham Hwy., some wind, Temp 70'

I went to Lagoon on Thursday and Seven Peaks on Friday.  I ate a lot of junk food.  When I woke up this morning my right foot just in from my middle toes was hurting.  Maybe to much standing and walking bare foot. 

Anyway, my foot was hurting the first few miles and I was almost limping along but I didn't want to go back because I hadn't run the last couple of days.  My body must have given in because it was hurting less as I went along.  It never went away and I ran much slower than I would have.  But as of tonight it isn't hurting to bad.  Hopefully it will go away with some Sunday rest. 

Time 76:20

Morning run, no wind, temp 70'

It seems like I need a running partner or a big race to motivate me.  I get out running and I'm not excited for the run.  I start off slow and after a mile or two I finally start getting some life in me.  Maybe it would just me easier to quit running and eat Ice cream with yogurt and bananas every evening and get fat. 

Anyway, since I was dragging a bit this morning I decided after every mile I'd do a 50-100 yard sprint.  It definatly woke me up and get my pace going faster.

Time 43:55,  Mile Avg. - 7:19

Morning tempo run, low wind, Temp. 75

I bought a new pair of Asics Cumulus 9's yesterday and thought I'd give them a good workout.  I ran down to Bingham High and did a 3 mile tempo run on the track.  I ran (5:57, 6:06, and 5:50 miles).    I was very pleased with the times.  I felt much better today then I did last Tuesday when I tried the same workout.  Even my wife might be pleased with those times.  I'm doing the Bryce Canyon Half this weekend.  This run should give me some confidence heading into the race.

Miles to track 3.65, Mile Avg. - 7:40

Miles on track 3, Mile Avg. - 5:58

Miles back home 3.65, Mile Avg. - 7:38

Total Time 73.45,  Mile Avg. - 7:10

Noon run, little breezy, sunny, temp. 95'

It was a nice day for a run except for the heat.  After every mile I did a 50 yard sprint.  It seems to help lossen up my legs and makes the easy jogging feel better. 

Time 53:10,  Mile avg. - 7:23

Morning run, low wind, temp. 70'

If I could get more sleep the morning runs would be a lot more enjoyable.  After the run my legs felt run down a bit.  I'm assuming my easy running pace isn't quit easy enough and it finally catches up to me after several days.  I've considered not running tomorrow because I'm doing Bryce Canyon half Saturday but I think I'll get out and do and easy 4 Friday morning.

Getting up at 3:00AM Saturday morning isn't going to be fun, but running down Bryce Canyon will be.

Time 44:30,  Mile avg. - 7:25

Morning run, temp 75,

Went on an easy run to get my legs ready for tomorrows half marathon.

Time 34:00,  Mile Avg. - 8:17

6:00AM start, Cloudy, Temp 55-70?

Had the joy of staying with two highschool friends in Parowan Friday night and then driving to the start in the morning.  With about 4 hours of sleep I was tired but excited for the race.  We did about 3/4 of a mile warm up and everything seemed ready to go.  Tom thought I may be able to get an 1:18:00 and the more I thought about it the more I thought it was possible.

I went out at a fast pace for me.  I wanted to give this race as much as I thought I could on my best day.  I probably did the first 3 miles a little fast but it felt good.  Miles 4-6 I hit some mile times that seemed a little more reasonable.  However, miles 7-9 I started playing the dumb mind games that us ameteures play.  I started to worry I hadn't trained hard enough for the speed I was going, I was worried I went out to fast and I'd die near the end, my longest train runs have only been 10 mile runs etc.....  Anyway those 3 miles were probably a little slower than I should have run.  Then at mile 10 I kinda woke up and remembered I was in a race and I only had 3 miles left and I was still running and alive so get with the program even if it hurts.  I ran the last 3 miles better. 

I didn't know it but I kinda gest that a person the past me at about mile 5 was in my age division.  He was in my sights and had got about 150 yards ahead of me at one point.  I caught up with him at mile 10 and ran near him for the next two miles.  I kept thinking I should pass him and try to hold him off.  I finally decided to do it with 1 mile left.  I put it into that final gear that makes your body really hurt.  I kept thinking its just one mile and the pain will be over.  I kept going hard and luckily I held him off.  He did end up being in my age division and I'm glad I gutted it out so I could claim the 1st in my age division. 

The race has 2 miles of flat then 2 miles of steep 8% down hill according to the sign and then it has a few miles of more gentle down hill.  My mind went fuzzy but it seemed like miles 7-9 had a lot more flat then down hill, then the last 3 miles seem to stay at a more steedy gentle down hill.  I missed a PR by 4 seconds.  In 2001 I ran the Provo half in 1:18.25.

Mile 1 - 5:59,   Mile 2 - 6:07,   Mile 3 - 5:20

Mile 4 - 5:41,   Mile 5 - 5:56,   Mile 6- 5:49

Mile 7 - 6:13,   Mile 8 - 6:14,   Mile 9 - 6:34

Mile 10 - 6:10,   Mile 11 - 6:12,   Mile 12 - 5:49

Mile 13 - 5:54,   Last .1 - 0:32

PS, Thanks Tom for keeping me awake on the drive home and thanks Bob and Stephanie for the nice home and great lunch.

Noon run, partly cloudy, temp. 95'

My legs are still sore from the Bryce Canyon half but the outside of my left leg shin is really sore.  I felt it on the half marathon as we stayed on the right side of the road the entire race.  Sometimes the road would have a pretty good slope to it and my left shin/ankle would hurt.  It was cramping up right after the race as I was walking around.  I was hoping to run the last 1/4 mile with Tom and Bob but my legs and shin were trying to cramp up.

On the run today my shin was hurting and I almost quit and went back after a mile but the longer I ran on it the better it got.  It didn't go away but it got so I could at least run without to much pain.  Maybe a little IBprofen will help. 

Time 45:24,  Mile Avg. - 8:54

Noon  run, partly cloudy, breezy, temp. 90'

Some went out to do the Speedy Spaniard today, I went out to do the Slow Utahn.  I had done about a mile of my slow race when Eric May a work friend came by on the trail and asked me to help in through a tempo run.  I told him it was a slow day for me but he insisted so I went.  Luckily his tempo run was at 7:45 minute pace or I would have been hurting. 

My legs felt better than yesterday but they are still sore from Bryce.

Time 35:00,  Mile Avg. - 7:57

Noon run, mostly sunny, breezy, temp. 80-85'

I talked to a soccer mom who had jumped a fence and connected to the next path on the Jordan river.  I headed south on the path from work and jumped a fence and cut through a field with a couple of horses and found the path again.  If a soccer mom can do it I should be able to do it.  I was hoping the horses were nice and the owner would shoot me.  It all worked out.  There is only about a 1/4 mile that is not connected.  I wish they would connect it so I had more Jordan River path to run at lunch. 

My legs have still not recoved from the Bryce Canyon beating.  But they feel better every day.

Time 59:00

Morning run, temp. 60-65'

It was very plesant to finally have a run in the low 60's.  The cool weather made me want to run fast even though I could feel a slight bit of soreness.

Time 44:30,  Mile Avg. 7:25

Morning run, temp 65'

Legs felt good. 

Time 44:30

Morning run, temp 65'

I took last Saturday off to do family reunion stuff.  Today I'm going to girls camp with the youth of the ward.  Probably wont run tomorrow.

Time 44:40

Morning run, muggy, temp. 72

I was hoping for low 60's not low 70's for a morning run.  But I thought I'd start off the month right with a good tempo run since last month my mileage slipped as I let reunions and family fun get in the way of my running. 

I procrastinated too long and now both Provo River and Hobble creek are closed.  I'll probably sign up for the Park City 1/2 on Aug 25th.  That should motivate me for the month. 

This mornings run went good but not as good as a couple of weeks ago when I tried the same workout.  I ran 3.7 miles to Bingham track and then did a 3 mile tempo run with mile splits as follows, 6:01, 6:08, 5:53 for an average of 6:01 miles.  I wimped out on the 2nd mile.  It is hard to keep pushing when it hurts.  After the tempo run I was much more tired than two weeks ago when I ran the 3.7 miles back home two and a half mintues faster than today.

Total time 76:24,  Mile avg. - 7:21

Noon run, muggy, partly sunny, Temp 80'

I played church basketball for an hour and a half last night.  It was fun to play when you're in good shape, however, it definalty effected my running today.  I was a bit sore all over.

Time 57:45,  Mile avg. - 8:02

Morning run, muggy, Temp 70'

Playing basketball Wednesday night made me sorer than I thought.  My back arms and legs were sore.  I ran my bangater loop that is slightly down hill the 1st half and then up the second half.  My first mile was a 7:48 and it didn't feel good but after a couple more miles I started feeling somewhat better and I decided to push a bit more.  I ran the second half faster than the 1st half which I rarely do.  Hopefully tomorrow most of the stiffness will be gone.

Time 44:15,  Mile avg. 7:23

Morning run in ParkCity with Taunia riding a bike along-side, temp 55'

It was very nice to run at ideal running tempuratures.  Not sure how far I ran but I ran between 40-44 minutes.

Dallas's team took 2nd in the Park City soccer tournament.  It was fun to watch.  They lost the final game 2 to 1.

Morning run, Temp 67'

My last few runs haven't been to hard so I thought I'd push the pace a little today.  I felt good but not great.  I did a few strides to remind my legs that they can go fast. 

My tendon-bum-itis has been acting up the last couple of weeks.  Hopefully, I can take a little better care of it and it will go away.

Time 42:15,  Mile avg. - 7:03

Noon run, windy, sunny, temp 87'

I felt good the first few miles.  I felt like I was strong and could just keep on going but around mile 4 or 5 it started getting a little harder and it started feeling more like work than fun.

Time 53:40,  Mile Avg. - 7:27

Noon run, sunny, breezy, temp. 85'

I was planning on doing a 3 mile tempo run this morning but I got to bed to late and needed my beauty sleep so I ran it at lunch time in the heat.  I ran a mile at about 8:00 minute pace and then I ran a mile in 5:59 with a 3 minute jog break before the next mile in 5:58 with a 45 second job break then a 5:49 mile.  The third fast mile took a lot of mental effort to keep up the pace.  The last couple of miles were about 8 minute pace.

Time 52:23,  Mile Avg. - 7:17

Noon run, sunny, windy, Temp 90'

I played chruch basketball last night for an hour and a half.  I knew playing basketball and yesterdays hard workout  would effect todays run so I made today an easy day.  After 9.5 miles I could see that if I hussled I could get all my miles under 8 minute miles so I picked up the pace and just squeaked under 8's

Time 79:54,  Mile avg. - 7:59

Morning run, breezy, temp 67'

Yesterday my throat felt a little funny and I suspected I was catching a cold my wife and 2 youngest have but this morning I was certain I caught it.  My throat was dry and my nose was clogged.  I considered sleeping in but I didn't want Tom to let me have it for whipping out so I ran an easy run.  I also ran easy because my legs were dead from the last couple of days of abuse.

Hopefully, my legs will come back to life for tomorrows jog.

Time 48:30,  Mile Avg. - 8:05

Morning jog, sunny, breezy, Temp 65-70'

I did my out and back toward Copperton.  I still have a very whippy cold but it doesn't seem to be effecting my running except that my throat gets a little dry.  My legs felt much better than yesterday so I had a good run.  I didn't ever push it to hard because I was doing a long run and I new I was in for a big day of working in the yard. 

I did Honey-do's until 6PM.  I was beat, but my good wife made me a wonderful supper that almost made up for the abuse.  I drank a lot of water today as I was working outside most of the time. 

Time 90:11,  Mile Avg. - 7:24

Morning run, temp 70'

I woke up with a headache and wanted to stay in bed but I didn't.  It is still dark now when I start my runs which isn't near as fun.  The 1st 3 miles my back and legs ached a little and I just wanted a pillow so I could lay down and sleep.  My body finally woke up alittle and I picked up the pace about 30 seconds per mile the last 3 miles.  Maybe tomorrow will be a better day for a run.

Time 47:00,  Mile Avg. - 7:50

Morning run, breezy, temp 72'

On my way to Bingham highs track to do a 3 mile tempo run  I could tell I was tired and there wasn't any spring in my step.  I considered just doing a easy run and try the tempo run tomorrow but luckily I talk myself into running a tempo run even if it would be slow.  I like to run the 3 mile tempo run at 6 minutes even but I thought that if I did 6:15's today it would be a good day.  It was a hot morning but luckily the big infield sprinklers were on and they hit me about every other time around the track which felt good even though my shoes and socks got a little wet.  I ran a 6:05, 6:15, 6:03.  I enjoy the speedworkouts at the track much more when it is light enough to see.  Oh well that short season only lasts a month or two. 

Time 78:00,  Mile Avg. - 7:30

Noon run, sunny, breezy, temp. 90+

I was low on desire to run today so I took it easy and kept it short.  I'm going backpacking with the scouts tomorrow.  Hopefully, I'll get in some mountian running. 

Time 40:15,  mile avg. - 7:53

Henrys Fork Basin in the Unita's  Temp 70-80

We arrived at the Henry's Fork Tailhead with our scout group about 10am and back packed in about 8 miles.  The elevation increased from about 9400 to 10700 over the 8 miles.  Our group split into two as we hiked up.  We waited for the 2nd group and they wern't coming so I did actually get in about a mile jog to find them.  I'm counting it as 5 miles of running. 

Sawmill lake to Kings Peak and back,  mostly cloudy, windy at times, Temp 40-70

I wasn't one of the leaders so I headed off on my own to Kings Peak.  I left at 7am.  I had visions of myself bounding up the beautiful mountian country like a deer or a mountian goat at an easy jog.  I don't know if the prior days hike or the less than perfect running fuel from the prior day or the high altitude or the rocks in the trail was slowing me down but I didn't go as fast or have the energy that I was hoping for. 

It was, however, a beatiful run through the mountain meadows and up and over the passes to get to Kings Peak.  I saw deer and moose and other critters.  Kings Peak was fogged in when I got to it and I didn't want to wait to see if the clouds would blow away.  About 25 minutes after I left the clouds did clear for a little while.  I saw an old Ephraim freind, David Squire with his sons on the trail.  I got back about 1:30pm.  I was hungry and thirsty.  I took two water bottles but I would have liked another one. 

Don't try to talk me into the wasatch 100.  The Kings Peak 22 was enough. 

Sawmill to Henry's fork tail head, cloudy, Temp. 60'

It was about 7 miles to the trail head and almost all down hill.  We went at a fast pace for backpacking and made it in 1:50.  My quads were a bit soar from the Kings Peak run yesterday.

Noon run, sunny, temp 85'

Last week I never felt good on a run.  I always felt a little run down.  Today I felt pretty good.  Last week I decided not to run the Park City half marathon this Saturday because I never felt good last week and now that I'm feeling better I've committed to something else.

Time 39:55,  Mile avg. - 7:50

Morning run, Temp. 65'

I had a good run.  Feeling much better than last week.  I did some fast strides along the way.  I get to go boating this evening with the YM & YW.

Time 44:20,  Mile avg. - 7:23 

Noon run, sunny, temp. 80'

I've missed a couple of days of running as my schedule got to busy and I chose other things before running.  I will always run or exercise a few times a week for health reasons but my hobbie of running almost every day sometimes has to take a back seat to other worthy pursuits now and then.  

I went boating with the YM &YW Tuesday evening and got pulled around and bounced silly on a tube.  My neck and shoulders hurt for a couple of days after that.  I forget that I'm over 40 sometimes and if I act like a teenager I might have to pay for it. 

Todays run was nice but I'd have like to have a little more energy in my step.  Maybe I need to quit eating candybars and Icecream.

Time 56:20,  Mile Avg. - 7:50

Noon run, sunny, breezy, temp. 80'

In 2005 I ran a total of 775 miles, in 2006 I ran 850 miles and so far in 2007 I've run 1035 miles and I still have 4 months left.  I don't have any races planned but I think I'm going to start winding down as fall and winter approches.  I, however, always need to be in good enough shape to beat Tom in a race up to 1/2 marathon even if I decide to decrease my miles. 

 Today after a couple days of rest I finally felt good on a run.  After the 1st mile I decided to run a mile under 6 minutes to see if I really was feeling good.  I did the 2nd mile in 5:40. 

Time 36:24,  Mile Avg. - 7:00

Morning run, breezy, temp. 68'

I thought I was going to have the company of a full moon on my morning run and there was a lunar eclipse going on.  The most the moon was showing my whole run was half a moon near the end.  Some days you can't win. 

I split my 3 mile tempo run that I like to do each week over two days.  Yesterday I did one fast mile and today in the middle of my six mile run I did the other two miles.  I wanted to run them around 6:00 minute miles.  I ran the 1st mile in 6:17 and realized that was not the correct pace so I picked it up and ran the next mile in 5:45. 

Time 43:05,  Mile avg. - 7:11

Noon run, sunny, hot, temp 95'

I played basketball last night so my legs were not as fresh as I'd like them to be.  I was on the path doing about 8 minute miles when I met Eric.  I backtracked with him and he was just about to do 1 fast mile.  I decided to do it with him.  We did it in 6:05 then we went back to slow running.  It was to hot to want to run anything but slow.

Time 60:45,  Mile avg. - 7:53

Morning run, cloudy, temp. 73'

My body told me that it needed an easy day today.  My first 3 miles that are slightly down hill I did in about 8:05 miles which was about right to get my body rested back up.  But the thought of getting over 8 minute mile average started bugging me so I had to pick up the pace.  8 is not a bad number.  I'm sure 7 wouldn't be offended if my mile average started with an 8.  I'll have to think about this some more so I can justify 8 minute average miles on my slow days. 

Time 47:10,  Mile avg. - 7:52

Morning run, temp. 70'

You'd think the 1st day of September wouldn't be so hot in the morning.  I was thinking of doing 10 miles this morning but after my son Totaling the Mini-van last night and having a ward softball game at 8:00am this morning I decided to just do 6 miles before the game. 

The run went well.  I had good energy.  I didn't quite feel like I'd like to on a race day but still good. 

Time 44:20,  Mile Avg. - 7:16 

Morning run, sunny, temp 70+

I jogged down to the Bingham high school track and the rest of my family drove to the track.  We then jogged a bit and then I raced Tanner in a 1/4 mile.  He hasn't been running but he is definately faster than me.  We started with the stagard starting and after a half a lap  he had put a little distance on me, I hadn't caught him at all.  Going through the last turn he let me gain a little ground.  Coming out of the last turn Tanner was still ahead by about 4 yards.  I thought he had me but he started dieing and the old man didn't.  I ended up beating him by 2 seconds.  I ran a 63 and he ran a 65.  Dallas and Cambrey were also running.  Dallas got a 95 with a side ache and Cambrey got a 98.

Morning run, dark, temp 68'

I took it easy today.  I'm planning on running hard tomorrow.  I'm going to run in the marathon relay in South Jordan this weekend.  http://www.utahgardenrelay.com/  You get 5 people and each run the same 5.24 mile loop, handing off a baton after each loop.  They moved it from Thanksgiving point to the South Jordan river path this year.  I'm entered in the church division with some neighbors.  I'm sure my Wasatch Back team could do pretty good in a race like this. 

Time 47:20,  Mile avg. - 7:53

Morning run, dark, temp 60'

It was nice to have the tempurature below 70.  I felt great this morning, just how I like to feel on race day.  Maybe it was because I was looking forward to using the peach jam that I made last night on pancakes this morning that had me feeling good.  Probably not, but it didn't hurt.

I ran 2 fast miles in 5:46, and 5:47 in the middle of my run.

Time 40:30,  Mile avg. - 6:45

Morning run, temp. 55'

Very enjoyable temperature for a run.  I ran somewhat easy and enjoyed the run. 

Time 53:45,  Mile Avg. - 7:41

I ran with some neighbors in the Utah Marathon Relay that started at the lifetime Fitness building next to the Jordan River path just off of 106th South.  We had 2 women and 3 males on our mixed team.  I'm not sure but I'll bet the 2 women beat the other two men on our team in terms of time.

My neighbor puts on the race and I helped him set up and take down the race and was at one of the aid stations for a couple of hours. 

I was the 1st runner on our team.  After setting up I had just enough time to go to the bathroom and stretch out and run for about 1 minute before the race started.  I felt very good before the start which usually means I'll have a good race.  At the starting line I found out that the 1st runner only runs about 5 miles and the other 4 runners run 5.3.  I took off and lead the whole way.  After about 2 miles there was someone only about 30 yards back and I was determined not to let him pass me.  I'm sure he help me push my time.  I only saw the 1 mile marker and the 5 mile marker.  It appeared that I was doing close to 6:00 minute miles.  I ended up coming in about 1 minute and 15 seconds ahead of the next runner. 

I handed off to Susett and she kept us in 1st place, she handed off to Dave and he let one runner go by but our other two runners Cathy and Toones didn't let anyone pass them so we took 2nd place with well over a 3 hour marathon.  The times of the 38 teams were not to fast but it seemed that most people had a great time.  They even had a live band that played for the first few hours.  We took 1st in the mixed division.

I enjoyed the couse, about 2/3rds of it was on the river path and in a park.  I cooled down by running with a team member for a couple of miles.

Noon run, sunny, temp. 77

My stomach was sick yesterday and is still feeling quizzy today.  I decided to go on an easy run anyway.  I met Eric on the path and he was going to do 2 fast miles.  I was dumb enough to do it with him.  We did the 2 miles in 6:05 mile average.  Not to long after I got a bloody nose, however, luck would have it that I was near a restroom at a park.  I was then able to finish the run without any other problems. 

Time 36:00,  Mile avg. - 7:35

Noon run, sunny, temp. 80+

My stomach is still not all the way better.  After about a mile it started aching again.  It didn't get to bad but just enough that it took most of the fun out of the run. 

Time 40:20,  Mile avg. - 7:55

Morning run, temp. 65'

Stomach still a little unsettled and I didn't have the drive today.  I did a couple half hearted strides in hopes it would wake me up but it didn't and then I gave up on those.  Some days are not meant to be good jogging days.  Hopefully, the mojo will all be back by Saturdays Stake 5k run.

Time 47:15,  Mile Avg. - 7:54

8:00 AM start, Temp. 65-70

I've had stomach problems all week and I this morning I could still feel a little unrest in my stomach but luckily it didn't come into play during the run.  I decided to push Kenna in our jogging stroller to give some other runners a chance.

A Bingham High cross country runner showed up and a returned missionary that just got off his mission that has a running scholarship to BYU showed up.    I didn't realize that I would actually have a race or I might not have decided to push my daughter.  I stayed with the two good runners until a very steep hill.  By the time I got to the top of the hill they had gained 20 seconds on me.  They both ended up beating me by about 20 seconds with the College RM just winning by 5 or 10 yards.  I got a 19:15.  I think I left a little in the tank on worries of my stomach and concerns about Kenna in the stroller.

Noon run, partly cloudy, temp 70'

The cooler noon temperature was welcomed.  I felt good today for a training run for the 1st time in over a week.  I think my sick stomach/flu problem is gone. 

Time 38:20,  Mile avg. - 7:31

Noon run

Yesterday nearing the end of my run the outside of my left hip gave me a few shots of pain.  I didn't think much of it.  This morning it felt just a little funny so I decided to take some Ibuprofen.  I was going to take another dose before noon but I forgot.  Anyway as I went out to go running it only took about 20 yards and the small flash of pain reappeared.  I jogged just a little more to see if it would go away but I could tell it wasn't getting better so I called it quits for the day.  I'll try Ibuprofen 3 times a day and see if it feels better tomorrow. 

Noon run, on the treadmill

I didn't run yesterday because I could still feel my left outside hip.  I'm thinking it is tendons. 

The hip felt pretty good today so I thought I'd try the treadmill so I could stop at any time if I needed to.  I ran at 7mph for 5 minutes without problem then stepped it up to 8mph.  The hip started feeling funny when I did this so I went back to 7 for another 5 minutes.  I then went to 8 again and after a couple of minutes I had one medium flash of pain but I kept running.  I decided I wanted it to kind of pinpoint the pain so I kept running.  I didn't ever get another flash of pain but I could feel that something just isn't right.  I went to 9mph for a while and called it quits.

Time 20 minutes,  Mile Avg. - 7:40

Noon run, sunny, temp. 80'

Decided to test out the left hip again.  I went out at about an 8 minute pace and everything seemed pretty good.  After a mile I tried to pick up the pace but the hip would give a dull pain as I tried to pick up the pace.  So a ran the 2nd mile at about 8 minute pace.  Then a guy came on the path about 100 yards ahead of me and was running at a fast pace.  I decided I'd try to catch him but as soon as I sped up the hip started aching.  I picked up the pace anyway to about a 7:15 pace but I still wasn't catching the runner.  It seemed that the longer I ran the less pain my hip gave me.  Maybe the bodies natural drugs kicked in.

Time 39:35,  Mile avg. - 7:45

Noon run, partly cloudy, temp. 50'

Very nice day for a run.  I didn't run the last couple of days hoping my hip would mend.  As I started to run I could just tell where it had been hurting but no sharp pains occured.  During the 1st mile I felt good so I kept picking up the pace.  All miles except the 1st mile were between 6:50 and 6:30 miles. 

It felt good knowing the legs still had some get-up-and-go, probably enough to still beat Tom even after the last two weeks of low mileage. 

Time 49:00,  Mile avg 6:48.

Noon run, sunny, temp. 60'

I invited Eric to run an easy one today since I pushed it yesterday.  I could tell as soon as we started running that he wanted to push it more.  We ended up running much faster than I would have if I was alone.

Time 55:30,  Mile Avg. - 7:18

Noon run, Sunny, Temp 75'

After a fast Monday and a hard Tuesday I took Wedesday off because I don't have any more races lined up this year.  I was hoping my legs would be fresh today but they still were not 100%.  Also my left hip is still aching just a little. 

I went out slow and after a couple miles picked up the pace just a little.  I saw Cal running the other way on the path.  Cal is by far the fastest Clysdale on the bath.  You still 200+ Cal?

Time 40:15,  Mile avg. - 7:55

Noon run, partly cloudy, windy, Temp. 75

I was thinking I'd run a couple of fast miles but after only a few steps my left hip got a small jolt of paint.  It didn't jolt again but there was a dull ache the rest of the run.  Maybe I need a hip replacement or a brain replacement. I think I just run easy until the hip thing dies down.

Time 39:20,  Mile avg. - 7:43

Noon run, sunny, some wind, Temp 55'

Nice day for a run.  When I ran hard today I didn't notice my left hip.  After a mile warm up I ran a 5:43 mile then took a 3 minute jog break and ran a 5:47 mile then costed the rest of the way.  Amazing that my fast runs are a minute/mile slower than Haile's whole marathon average.

Time 35:10,  Mile avg. - 6:54

Noon run, cloudy, windy, temp 55'

This week is FYR-end close week.  I've averaged about 13hrs a day and I picked up a soar throat.  I decided to bust out of the office and clear my head.  Ran with Eric M. and did an easy run. 

Time 65:00,  Mile avg. 8:10

Noon run, sunny, temp. 73'

Nice Autumn day for a run.  My throat was only about half as sore this morning as it has been in the last few days.  Hopefully, I'm on the downward end of the sore throat. 

Reading all the great success stories of the SGM and following Tom and Logan as they have progressed this year makes me want to train better next year and see if I can get a PR in the marathon.  We'll see if the enthusiam makes it through the winter months.

Time 39:10,  Mile avg. 7:41

Noon run, sunny, temp. 78'

I was thinking about doing a 2 mile temp run and I was hoping to get 5:45's.  I ran a couple of easy miles then ran a 5:46 mile wind aided.  As I turning into the wind I was hoping to get under 6:00 but I just couldn't get going.  I ended up with a 6:20.  I even new Cal was on the trail and if I ran hard enough I might be able to catch him but that didn't help either. 

When I have a day that I don't perform how I wanted to I get this funny feeling that somone is catching up to me. 

Time 53:35,  Mile Avg. - 7:26

Noon run, sunny, temp. 60'

I played a little ward basketball last night.  It is always fun to play when you're in shape.  Basketball combined with yesterdays workout has left me a little sore so I was glad for an easy day.  I started out doing miles just over 8 minutes but after running a few miles I started thinking that if I picked up the pace a little that I could get my mile average under 8's.  My body might not have been happy with the desision but my mind was. 

Time 57:05,  Mile avg. - 7:56

Morning run, temp 50'

My legs were still a little sore from basketball a couple of days ago but I felt good and had energy.  I ran to Bingham Highs track and ran 1 mile on the track in 6:35 and then headed back home.  Nobody was catching me today.

Time 62:50,  Mile Avg. - 7:29

Noon run, sunny, temp. 65'

My legs were feeling like they needed an easy day.  I was running around 8 minute miles for a couple of miles then Cal showed up on the path and ran with me, however, he was doing a fast day so I had to speed up.  We ran a couple of miles together averaging about 7:05-7:10 miles.  As soon as he left I slowed back down.  Hopefully my legs will feel fresh tomorrow and fell like doing a tempo run.

Time 55:50, Mile avg. - 7:45

Afternoon run, partly sunny, temp. 65'

I couldn't get out tell 2:30 this afternoon, to many fires to put out.  As soon as I started running I could tell my 2 mile tempo run would be tough.  I wanted to run the miles under 6 minutes.  I ran about 2.5 miles then I started the tempo run.  The first mile felt good with a 5:56 but I could tell the 2nd mile was going to hurt.  I push hard and ran a 5:54 which I then immediatly went to a 10+ minute mile pace for the next quarter mile trying to recover.  I'm sure 2 sub 6's are probably a little faster than I should be running for a tempo run but it felt good to know I could do it.

Time 36:53,  Mile avg. - 7:15

Noon run, mostly cloudy, some wind, temp. 47'

Nice run, I wore a long sleeve shirt and was glad during the second half of the run when it started to sprinkle and got a little more windy. 

Time 56:00,  Mile avg. - 7:47

Noon run, cloudy, temp. 48'

I played basketball last night for over an hour and I thought my legs would be dead but they were ok.  I ran at close to 8:00 minute pace for the first 4 miles then just to make sure my mile average would be under 8 I ran the last mile in 7:20.

Time 40:00,  Mile avg. - 7:50

Morning run, cloudy, very windy, temp 50'

Puchasing a used car for my teenage drive took all my free time yesterday along with throwing a birthday party for my 14 year old daughter so I didn't run. 

However, today I went out planning on doing 8 miles at however I felt.  I always hope I feel good on Saturdays so I can run a bit harder knowing that I won't be running on Sunday.  Today I felt good from the start.  Knowing I felt good I decided to see if I could run an average of just under 7 minute miles.  The 1st 4 miles was slightly uphill and I average about 7:20 miles and on the way back I was running into the wind the 1st 2 miles and I averaged about 6:45's,  at that point I was doubting I would get my under 7 mintue miles but the last 2 miles I didn't have to fight the wind so I was able to get my goal. 

Time 56:22,  Mile Avg. - 6:58

Morning run, temp. 35'

I got to see the prophet yesterday at stake conference.  That was cool. 

I felt good this morning.  I probably should have run just a little easier so I'd be primed for a tempo run tomorrow but it is hard to run easy when you feel good.

Time 45:40,  Mile avg. - 7:37

Morning run, Temp 35'

I like my lunch time runs when the sun is out but this week I won't be able to do that due to work.  So today I got up early and did a morning run that had a 2 mile tempo run in it.  The run started out ok except it was dark and cold but it got worse as I tried to do the farmers blow and got a bloody nose.  I need to get a humidifyer at home. 

Anyway after a couple of miles I started the tempo run and was hoping that each mile would be just under 6 minutes.  The first mile was in 6:10.  I think the bloody nose and haveing to breath out through my mouth and in through my nose and mouth bothered by consentration so I buckled down and decided I didn't care if I had problems I was going to get under 6 minutes on the second mile.  I got a 5:55.  Yahoo!

Time 42:45,  Mile avg. - 7:08

Morning run, Temp 40'

Time 47:15,  Mile Avg. - 7:53

Noon run, sunny, temp 50'

Ok, I missed running for 7 days.  My longest stretch since Jan 1-8th.  I was working 12 hour days the 4 days before I went on vacation and the vacation to Disneyland didn't help my lack of sleep to much.  So I tried to sleep instead of run.  If our hotel had a treadmill I'm sure I would have put in a few miles.

Anyway, it was nice to run again today. 

Time 38:45,  Mile avg. - 7:36

Noon run, sunny, temp. 50'

I ran the same route as yesterday but today I had to push it a little more and my time was a little slower.  I guess taking 7 days off has some effects.  I think my body needs to detox from all the candy, chips, and hamburgers I ate on vacation.

Time 39:30,  Mile avg. 7:45

Morning run, 6 miles pre sun 4 miles with sun.  Temp 35'

I woke up at 6:30 and tried to watch the Olympic Marathon trials but my computer wasn't smart enough to show it to me.  So I went out for a run.  My Tendon-bumitis was acting up a bit.  I wanted to run one fast mile but it didn't feel right so I settled for a semi-fast mile of 6:45.  My hamstings seem to do better when I run every day.  No more long layoffs. 

Time 75:20,  Mile avg. - 7:28

Morning run, temp 37'

Even with the daylight savings change it was still dark my entire run. 

Time 47:40,  Mile avg. - 7:49

Morning run, Temp 39'

It is hard to run fast in the dark, however I was pleased with this workout.  I did my 2 mile tempo run and I though since I worked 13 hours the day before and ate a couple of candy bars at work and then came home and finished dinner off with some ice cream that my workout might suffer, but I ran the first mile in 6:00 and the second mile in 5:53.  Hopefully my work schedule will mellow out so I don't have to eat two candybars a day for mental sanity.

Time 41:55,  mile avg. - 6:52

Morning run, temp 39'

My friend the moon made an appearance just about half way through the run.  Also, I had a little foot pain in my arch on my right foot that hit me just a couple hundred yards into my run.  It felt more like a cramped up muscle than PF.  It slowly went away after a few miles. 

Time 47:10,  mile avg. 7:44

Noon run, sunny, temp. 60'

It was nice to run at lunchtime after running in the dark the last 3 mornings.  I was hoping the run would take all my stress away but it didn't quite get it all.  Maybe I just need a weekend.

Time 39:24,  Mile avg. 7:44

Noon run, partly cloudy, breezy, temp 60'

My lower back has a slight ache to it today.  Run was good but I felt old for some reason.

Time 55:33, mile avg. - 7:43

Morning run, Breezy, Temp 50'

This was my first 40+ miles/week since August.   If I'm going to run a marathon on my Birthday  in April next year I've got to start putting in more 40+ mile weeks.  This morning I felt great and I started running good right from the start.  I averaged 7:30 miles on the 1st 5 miles that are slightly up hill, then I turned around and ran a 6:13, 6:18, 6:24.  After 3 fast miles my legs told me that it would be wise to slow down,  The legs were starting to hurt.  I really didn't want to slow down because I was on pace to do sub 7 minute miles, but way back in the background I could faintly hear Sasha telling me to do the smart thing.  I slowed down a bit and my legs thanked me.  Today I didn't feel old until mile 8.  Also, the back was hurting a lot last night but it was gone for this mornings run.  Lucky.

Time 70:43,  Mile avg. - 7:00

Morning run, temp. 32'

My legs were feeling pretty good for giving them a little abuse Saturday.  I wasn't ready for a tempo run but maybe tomorrow I will be ready. 

I have a good wife, she got up with the child that was throwing up last night. 

Time 47:20,  Mile avg. - 7:45

Morning run, dark, windy, temp 45'

I went out and did a 2 mile tempo run.  The 1st mile was in 6:17 against the wind and the 2nd mile was 5:59 wind aided.  For some reason I just couldn't get into the tempo run near as much as last week. 

Time 41:55,  Mile avg. - 6:59

No run

My back hurt all day yesterday but I still set my alarm to run this morning.  At about 3:30 by youngest daughter that was throwing up last night said "Daddy, Kitchen" which being interpreted is "feed me now".  My back was still hurting as I was feeding her so I adjusted my alarm and slept in.  I'm guessing my core muscles are just a little to week for the 40+ miles a week.  I'll have to incorporate a few new excersizes. 

Morning run, temp 32'

I took some drugs last night and decided I'd try a run this morning.  My back was aching just a little but it lossened up after a few miles or the natural running induced drugs kicked in. 

Time 47:15,  Mile avg. - 7:45