Terry's Running Blog

Morning run, sunny, Temp. 15'

I waited until the sun came up so it wouldn't seem so cold.  My legs were a little tight before starting the run from a couple of faster miles yesterday but I didn't notice it as soon as I started going.  There was almost no traffic on the roads so I ran my out and back towards Copperton.  It has about a 75-100 feet per mile incline.  My legs felt good until the last mile when they started aching a bit.

Time 79:51,  mile avg. - 7:16

Noon run, partly sunny, temp 25'

My throat is acting like I'm getting a cold.  But I still feel pretty good so I decided to do an eays run but I went out fast and didn't slow down much.  I don't like running at an easy pace but I need to force myself to do it more so I'll be fresh for the next day when I do want to run hard.

Time 37:45,  Mile avg. - 7:16 

Noon run, mostly cloudy, Temp 30'

Ran with Eric today.  We both wanted to take it easy.  My legs are tired from the last 3 days at 7:15 pace.  I'll probably need another easy day tomorrow so I'll feel good for a Saturday run.

Time 57:24,  Mile avg. - 8:10

Noon run, sunny, very windy, temp 40+

I played ward ball last night on legs that were allready tired.  Today the legs were still tired.  Went at an easy pace with the legs complaining a bit the whole way.

Time 54:15,  Mile avg. - 7:58

Morning run, snowy, Temp 37'

Ran to Olympic Oval and watched Dallas's soccer game and saw Apallo Ohno and ran home.  There was about 2" of snow.  My legs wern't fresh so I took it easy.

This was the most I've run in a week since June07.  Unfortunalty, my left heel started aching and my left knee and my lower back.  Maybe I'm getting to old. 

Time 96:30,  Mile Avg.- 7:57

Morning run, temp 23'

After 3 miles I decided to do a mile at what I thought would be a good marathon pace.  I did it in 6:40 but I could tell I wouldn't be able to keep it up for 26 miles.  I'm still a little tired from last weeks higher miles.  I'm probably closer to a 7:00 marathon pace. 

My left heel was still hurting a bit this morning.  Hopefully, I can get it under control.

Time 45:55,  Mile avg. 7:39

Morning run, temp 22'

Even though I didn't want to run a tempo run it seemed like the best time to do it.  I did a 4 mile tempo run.  Mile 1 - 6:00 down hill, Mile 2 - 6:28 level, Mile 3 - 6:18 down hill, Mile 4 - 6:45 up hill.  It is hard to run a tempo run in the cold by yourself in the dark.  Tempo mile avg. 6:23.

Time 49:49,  Mile avg. - 7:07

Noon run, windy, temp 35'

My left knee was feeling a little funny today.  My body isn't sure it likes me to increase my weekly mileage in hopes of running the SLC marathon in April.

Time 76:48,  Mile Avg. - 8:03

Morning run, Temp 25'

Legs were tired so I went very easy.

Miles 6.00,  Time 51:00,  Mile avg. - 8:30

Noon run, windy, cloudy, temp. 30'

Miles 6.15, Time 51:35,  Mile avg. - 8:24

Morning run, temp 34'

Legs still a little tired, took it easy.

Time 49:20,  Mile Avg. 8:13

Morning run, temp 32'

My 1st 50 mile week since June 07.  Trying to get my legs use to longer runs.  The last few days of slow helped but my legs still are complaining a bit.

Time 89:35,  Mile Avg. - 7:53

Morning run, temp. 23'

I felt pretty good this morning, not race day fresh but good compared to a few off days last week. 

Time 51:30,  Mile avg. - 7:21

I took a flight out to Bismark ND this morning for work and arrived at 4:00pm.  I thought I'd have time for a jog before dinner and start getting my 50+ miles in for the week but my luggage didn't arrive.  Bummer!  It is suppose to get in later tonight.

Morning treadmill run, Bismark ND

My luggage arrived at 12:45am so I was able to get a morning run in.  Unfortunatley, class takes about 11 hours plus eating out for dinner so there isn't much time for excercise.

Time 45:00,  Mile avg. 8:00

Morning run, treadmill, Bismark ND

10 miles, Time 76:30, Mile avg 7:40

Evening run, treadmill, 8 miles, 64:00, mile avg. 8:00

Morning run, treadmill, Bismark ND.

The hotel is next to a fitness center which I get into for free.  The treadmills have TV's on them and luckily I brought some headphones.  Anyway it's much easier to run on a treadmill while flipping through channels on the TV.  My calves were a little soar from the 18 yesterday so I kept it easy today.

Time 47:45,  Mile avg. 7:58

Morning run, treadmill, Bismark ND

The treadmill goes 12 mph but I only did that for a half a mile.  Yahoo, no more treadmill.  I'll be land running again tomorrow.

Time 49:50,  Mile avg. 7:07

Morning run, low wind, temp. 25'

My legs were a little sore from a couple of fast miles yesterday but I felt pretty good overall.

Time 83:00,  Mile avg. 7:51

Morning run, snowing, temp. 30'

There was about 3-4 inches of snow with packed snow where the cars had driving.  It was kinda slick and I took it easy. 

As I've increased in miles over the last couple months I don't feel like I'm getting any faster.  It seems like my legs are always a little tired and never fresh.  Hopefully, this will change after I get up to 60 miles per week and stablize out.

Time 60:30,  Mile avg. 8:39

Morning run, temp. 23'

I decided to do a longer tempo run at a slower pace partly due to occasional slick spots on the road.  I was shooting for 6:45 average.  Miles ranged from 6:31 to 7:32 with the faster miles on the down hill sections.  Near the end of the 7 miles my quads were aching and I'm guessing it was due to yesterdays run in the snow where my quads must have done some extra work trying to stabalize me from slipping.  Anyway it felt good knowing I can still run miles near to what my friend Tom can.

Time 47:50,  Mile avg. - 6:50

Noon run, partly sunny, Temp 25'

Ran easy with Eric.  My legs probably would have appreciated even slower.  Tomorrow I'll be able to tell.

Time 65:15,  Mile avg. - 7:58

Noon run, partly sunny, temp. 20'

Lower back aching a bit on the left side.

Time 63:54,  Mile avg. - 7:59

Morning run, Temp 18'

My legs are still a little tired from Tuesday's 15 miles.  Another easy run or two and they'll be doing good.

Time 55:53,  Mile Avg. - 7:59

Noon run, windy, sunny, temp. 35'

Took it easy in hopes that my legs would feel ok for my Saturday run which is always my most enjoyable because I don't have to rush off to work after the run.

Time 69:00,  Mile avg. - 8:15

Morning run, low wind, Temp. 25-30'

I decided to do a big loop I've been thinking of doing for a few months.  I was guessing it'd be between 13-16 miles.  The loop took me from 4,700 feet elevation to 5,200 feet and then it drops back down.  When I was half way done I was excited I was going to be dropping the rest of the way home.  I did a 7:01 and a 7:06 and then I told myself I'd better slow down because this is suppose to be a long slow run and I'm suppose to be working up to 60 miles a week without getting injured.

Time 1:51:50,  Mile avg. - 7:41  (Fastest mile 7:01,  Slowest miles 8:31)

Morning run, Very Windy, Temp. 37'

I'm considering doing the 10K on Feb 9th but I haven't been running any fast miles as I've been increasing miles.  Since I was feeling good this morning I decided to do one fast mile on a down hill stretch with the strong wind at my back and I ran a 5:28.  The mile started to get hard at the end and I got the blood taste in my mouth that I get when I push really hard and I'm not used to it.  Now my legs are a little tired. 

Another note.  As far as I know I've never run over 200 miles in a month and I broke that milestone this month.

Time 51:50,  Mile avg. - 7:25

Morning run, 0-2" snow, temp. 19'

Whippy legs a little soar from only one mile of fast running yesterday.

Time 57:15,  Mile avg. - 8:11

Morning run, 1-3" snow, slick, Temp. 25'

I ran slow but it wasn't easy trying to stay on your feet.

Time 81:20,  Mile Avg. - 8:35

Morning run, Temp. 18'

Yea, mostly dry ground to run on.  Decided to do a two mile temp run.  I was hoping for a 5:50 and a 6:10 as it is down then up hill.  I ended up with a 6:03 & a 6:23 for a 6:13 avg.  I guess I want to be in better shape or faster than I am.

Time 52:00, Mile avg. 7:25

239 miles this month.  Amazingly my body held up to the abuse probably because I ran some slower miles on easy days.

Morning run, windy, lite snow, 0-2" snow on ground, Temp 32'

Another morning when I'm glad to do the workout and stay on my feet the entire way.

Miles 7.00,  Time 58:50,  Mile Avg. - 8:24

Noon Run, Temp 30'

My left hip was aching a little the entire run.  I'm assuming it is strained from to much running on the slippery snow this week. 

Miles 8.60, Time 68:50,  Mile Avg. - 8:00

Morning run, Temp 25'

Legs a little tired but they kept going.

Time 1:51, Mile avg. - 7:54

Morning run, Temp 25'

It snowed 12-14" on Sunday but this morning the roads were plowed decent but there were still plenty of slick spots.  My legs were not recovered from the Friday and Saturday runs so I took it easy today.

Time 58:00,  Mile avg. - 8:17

I tried to enter the SL Running club 10K this morning but online registration was closed.  I then called the race director and he said I could sign up the morning of the race (Feb 9th).  I'll plan on doing that unless it snows.

Morning run, Temp 14'

It always helps to remember some of my -35' runs in Rexburg, ID and then 14' doesn't seem so bad.  I did a 2 mile tempo run ( 5:58 down and 6:26 up for an avg. of 6:12) which is one second faster than last weeks avg.  I really wimped out the second mile.  No metal toughness.  Hopefully, I'll find it before Saturday so Tom doesn't whip me to bad.

Time 48:00, mile avg. - 6:52

Morning run, Temp 23'

This is busy week at work and I'm working 12-14 hr days so this will have to be my low mileage week.  All AM runs.  Yuck.

Time 55:40,  Mile avg. - 7:57

Bummer, Zero miles, to much work.  Hopefully tomorrow.

Morning run, Temp 23'

It snowed about a half inch last night just enough to make the roads slick.

Time 51:00, Mile avg. - 8:30

10AM 10K race time, Temp. 35-40'

It was a near perfect day for a winter run.  The only way to make it better would have been to have some sun.  I was a little nervous before the race that my good buddy Tom that has become a great runner would keep up with me and outduel me at the end.  After we got a mile under our belts or racing bibs my confidence in beating Tom started to rise.  I felt good and could tell I was ready to race.  I'm sure that Januarys training where I ran more miles in a month than I ever have helped.  At the half way point Tom was just a few seconds behind me and I was feeling good so I decided to pick up the pace and put some distance between me and him which happened to be my masters competition. See times below.

Mile 1, 6:18   Mile 2, 6:07   Mile 3, 6:21,   1st 5k (19:25)

Mile 4, 5:45   Mile 5, 5:59,   Mile 6, 5:55    2nd 5k (18:20)

Last 0.2, 1:20 (6:07 avg.)

Mile avg. - 6:04

The last mile was difficult so I know that I raced hard. 

After Tom & I ran a couple of miles to cool down.  I took overall masters and Tom took 2nd.

Morning run, Temp 34'

My legs didn't hurt going up and down stairs Sunday so I thought I wasn't sore until this mornings jog and then I could tell that I had pushed it Saturday. 

Time 54:55, Mile avg. - 7:52

Morning run, Temp 31'

I felt good this morning and started off with a 6:59 mile.  My left hamsting was bugging just a little the whole run and I had to tell myself to slow down.  After the run my legs told me that I probably ran a little to fast and that I need to recover just a bit more. 

7 miles, Time 53:00,  Mile avg. - 7:35

Noon run, Sunny, Temp 37'

My left hamstring still had a pain in it. 

10.09 miles, Time 79:17,  Mile avg. - 7:52

Morning run, windy, temp 33'

Bad report day.  My left heel feels like PF is acting up and just next to the ball of that same foot, close to where the middle toes connect, was aching.  To many injuries occur at +40.  Also, I just purchased a pair of Asics Landreth 4 and they have a stupid seam just under the inside ankle bone that rubs.  The seam is for cosmetic purposes only.  Landreth 3 doesn't have that seam.  Why does a good running company do stupid things.

Time 57:35,  Mile avg. - 8:14

Noon run, Sunny, Temp 35'

I gave Taunia roses last night and she had the most wonderful loving look in her eyes, like for just a moment she forgot that we had 5 kids with one still in diapers and life was good.  Anyway she doesn't need to get me anything for Valentines day now. 

Back to running.  I chose well to run at noon and not in the morning.  The road and Jordan path were plowed and mostly dry. 

On Monday I stared wearing new Landreth 4s and by Wednesday I was haveing foot problems.  I put on my old Landreth 3s today and it felt much better, however, my foot is still aching a little.  I'm hoping that it will go away as I continue to run in the 3s without me having to take a sick day from running.

Time 59:33,  Mile avg. - 7:57

Noon run, sunny, temp 30'

Garmin was feeling a little low so he didn't join me so I had to enjoy the ducks, geese, & river with the sun shining by myself.  Ran easy.  My foot is still aching some hoping it will go away. 

Morning run, Temp. 20'

Doing 60+ miles this week left my legs pretty tired.  I'm hoping they will get use to it.  My foot hurt a little this morning but not to bad.  I'm a little worried that I'll have to take time off to get it better and of course that is a bad option as I'm trying to get ready for a marathon.

My legs were not fresh for the run but they held up ok.

Time 2:15.20,  Mile avg. - 8:02

Noon run, sunny, Temp 35-40'

I was running at about a 8min pace when I met Cal running the other direction.  I turned around and ran with him for awhile.  Cal picked up the pace so we were running closer to 7min miles.  My foot seems to hurt less the faster I go.  Anyway it was good seeing Cal.

Forgot Garmin so not sure exactly how far I went in 55 minutes.

Morning run, temp 25'

My legs were feeling ok but not great but today seemed like a good day for a 3 mile tempo run.  I decided I wanted to give myself a goal of 6:15 mile avg. that I new I could achieve.  I also wanted to finish the last mile strong even if it hurt because I wimped out the last mile of the 10K a couple of Saturdays ago.  I ran a 6:14, 6:06, 6:11.  The 2nd mile is slightly down and the last mile is slightly uphill.  I was happy with the times. 

The base of my third toe still aches.  I'm guessing it is either a stress fracture, nerve problem, or tendon problem.  Anyway, I can stand the pain but it takes away a little from the runners high.  For now I'm going to keep running on it unless it gets worse.

Miles 7.0,  Time 47:20, Mile avg. - 6:46

Noon run, Temp 38'

Today is the only day this week that a 2 a day will work so I ran at lunch.

Miles 8.6,  Time 68:15,  Mile avg. - 7:56

Morning run, temp 32'

My toe pain started hurting more near the end of the run.  bummer.

Time 55:12,  Mile avg. - 7:53

No run.

Ball of middle toe pain got worse.  Now I remembered why I lost motivation a couple of years ago.  To many injuries.  Anyway I'll probably hang up my jogging shoes for a few days and see if it will get better.  If I can't do 60 miles a week for most of March I'll bag marathons this year.  The sad thing was that I kept feeling a little stronger every week.  I was hoping to put a little more distance between me and that Tom guy who has gotten way to fast.

Morning run, Temp 40'

I lossened up my shoe laces and wore two pair of socks and took some IBuprofen and decided to get a few faster miles in.  My middle toe ball of foot pain which is either Morton's Neuroma or Metatarsalgia if I'm diagnosing the problem correctly wasn't to bad.  The problem is it doesn't feel like it will stand up to 60 miles a week of abuse. 

Time 40:15,  Mile avg. - 6:42

Bessemer, AL - On business trip this week.

Did 30 Min. on the bike and 15 on the eliptical at the hotel.  My toe pain is way down but not gone. 

Bessemer, AL, Evening run, Temp 50'

I ran with a co-worker named Jeff Hayden from Indiana.  He ran hard and I enjoyed the run.  My toe pain was hardly noticable during the run.  However, after the run I could feel it a little more.  This toe thing is really shutting me down. 

Time 28 - Mile avg. - 9:15

Morning run, temp. 24'

After taking about 10 days off I decided to give the foot a try.  I didn't feel any pain during the run but after the run it started acting up a bit.  I'll run tomorrow if the pain goes away before then. 

Time 51:30,  Mile avg. - 7:22

Noon run, windy, Temp 37'

I ran with Eric May at work.  He is training for triathalons this summer but he is going to run the Moab 1/2 this weekend.  He decided he wanted to do some fast miles which sounded good to me. 

Time 47:08,  Mile avg. - 6:43

Foot didn't hurt during the run.  To much other pain but I could feel it a little after. 

Noon run, sunny, Temp. 40'

Ran with Eric.  Saw Cal on the path as he sped by us.  My foot started hurting pretty good the last couple of miles.  Maybe I should learn how to swim.  To bad the Jordan river isn't a little cleaner.

Time 55:45,  Mile avg. - 7:41

Noon run, sunny, Temp 50'

It seems like my foot won't allow me to run far so I thought I'd run fast.  Did a tempo run ( 6:31, 6:22, 6:23, 6:21, 6:29).  I can tell my body is getting out of shape.  It didn't like the punishment. 

To lose a religious testimony you quit attending church, praying, reading scriptures, etc....

I feel like I'm losing my running testimony.  I don't run every day, the new runners world came and I havn't read it yet, I only blog every few days etc...

Time 33:11,  Mile avg. - 6:25

Noon run, no wind, partly cloudy, Temp 50'

Went out to do some 7 minute miles.  My first mile was in 6:30, I then saw Cal and joined with him.  He was nice enough to slow me down so we were doing 7:30's, then I decide to do the last mile at 6:00 even pace and I ended up with a 6:01.  Cal stayed with me for about 3/4 of the fast mile, then we parted ways. 

Time 37:04,  Mile avg. - 7:00

Morning Run, Temp. 30'

Since I'm running less than 20 miles this week I thought I would run the miles a little faster. I wanted to do around 7 minute miles. After 6 miles I was at about a 7:05 pace. I didn't really feel like picking up the pace the last couple of miles but I could hear Tom's footsteps right behind me so I picked it up and ran a 6:30 & a 6:20 with the last 0.13 miles at a 5:40 pace.  I still didn't fell like I was able to shake Tom.  Actually I didn't see him but I felt like he passed me by. 

It's a shame that I went from running 60 miles/week to about 40 miles total over the last 3 weeks.  Darn foot problem. 

Time 56:08,  Mile avg. - 6:54  

Noon run, sunny, temp 42'

Nice day for a run.  Continuing with lower & faster miles until I feel the foot problem is gone.

Time 35:27,  Mile avg. - 6:49

Noon run, sunny, temp 45'

If only ...

Time 42:17,  Mile avg. - 7:17

Noon run, sunny, windy, Temp 55-60'

My foot was bothering me just a tiny bit before the run.  I almost didn't go but when I got out it never really bothered me to much.  I decided to throw in a fast mile on mile 4 because it was down hill and wind aided.  I was able to produce a 5:25 mile.  I was most happy that it didn't kill me to do it.

Time 35:20,  Mile avg. - 7:04

Noon run, partly sunny, Temp 45-50'

Saw Cal on the path and ran with him most of the way.

Time 41:40,  Mile avg. - 4:47

Morning run, temp 40'

I took work off today and decided to push Kenna in our jogging stroller.  We didn't go to far or fast.

Ran some 10-12 minute miles with a few scouts at an overnight campout at the Willows campground in Lehi.

Morning run, Moonlite, Temp 40'

To many low mile weeks in a row are adding up.  I feel like I'm losing fitness every week.  I thought I'd feel great this morning but my body didn't seem to want to go to fast.  I decided to force a fast mile and did one in 5:56 to get my body going. 

I was going to go 7 miles but after 2 miles my foot gave me a little of the old pain I've been trying to get rid of. 

Time 44:04,  Mile avg. - 7:21

Noon run, sunny, Temp. 55'

Near perfect running weather, decided to do a 3 mile tempo run.  3 fast miles hurt.  Why do I do it?  Anyway I must run weird on my left foot when I run fast because the muscle on the outside of my left shin gets tired as if I've used it until it is dead tired and then I start flapping my left foot which can't be good for it.  I have to slow way down or stop and let it recover for a minute if I want to run without flapping.  I should just give up running and get fat.  Luckily I saw Cal and ran with him for the last mile.  That helped my form to run with someone.

Time 48:32,  Mile avg. - 6:46

Noon run, partly sunny, temp 65'

Since I ran fast yesterday I was going to take it easy and enjoy the nice day.  I had run my 1st mile in 8:10 when I heard footsteps coming up on me.  Low and behold, Cal was running fast.  Forgive me Paul but I couldn't help it.  I picked up the pace and ran the rest of Cal's tempo run which was 4 miles at about 6:31 avg. 

Time 35:45,  Mile avg. - 6:53

Noon run, windy, sunny, temp. 40'

Today & tomorrow need to be recovery days.  With two fast days in a row and playing basketball last night my legs were glad for some slower miles. 

My middle ball of foot toe pain is still around.  The pain is very mild, however, it seems every day I run on it it gets a little bit worse.  If I take a day or two off then it is almost unnoticable for a day or two.  It doesn't feel like it can take much more than 5 miles a day.

Time 44:08,  Mile avg. - 8:29

Morning run, a few sprinkles, temp 40-45

I didn't run yesterday because my foot was hurting and I had to much work to do.  I felt pretty good today.  My foot didn't bother me at all until about mile 4 and it never got bad so I kept on running.  I found a better song to sing while running than Sasha's Bingo song.  Instead of saying the line from the Peter Pan movie "I believe in Fairies, I do I do"  I sang, "I believe in running, I do, I do".  "I believe in PR's, I do, I do." etc...

Also I was wondering as I ran by the new South Jordan Temple if someone could organize a Temple marathon were we would run by both South Jordan temples and the Draper temple and if there is enough distance to hit the SL temple.  The T-shirt could have a scripture on it and pictures of temples. 

Time 1:20:26,  Mile avg. - 7:26   

Morning run, windy, light snow, Temp 27'

Back to winter this morning.  The roads were snowy and slushy.  I however enjoyed this mornings run because it is the best my foot has felt on a run since the injury over a month ago.  I'll try not to get my hopes up that my foot is getting better finally.

Time 55:48,  Mile avg. - 7:58

Morning run, Temp 28'

Time 53.40,  Mile avg 7:40

Noon run, partly sunny, temp. 45'

Working long hours this week.  My brain doesn't have any desire to go fast.  However, I did see Cal and did one fast mile with him in 6:29.

Time 42:25,  Mile avg. 7:25

Morning run, temp 35'

Time 53:40,  Mile avg. - 7:40

Morning run, some wind, temp. 40-45'

I decided to give my foot a test to see if I should sign up for the SLC half.  My foot passed so I assume I'll sign up.  The run went ok but I was getting tired near the end.  The last  month didn't help my conditioning.  I was thinking of the Striders half runners and was glad I didn't sign up because I was tired. 

Time 1:47:20,  Mile avg. - 7:40

Noon run, mostly cloudy, temp 50'

Nice day for a run.  My brain was fried but my body was fresh and I listened to my brain.  It told me that it didn't have enough energy left to push my body and to just enjoy the run which I did.  I think I need a vacation from work.

Time 63:20,  Mile avg. - 7:45

Morning run, temp 40'

I heard it might rain today so I'd rather run in the rain at home in the morning than at noon at work.  My brain is still a little worn out but getting better.  I decided I needed to run at least one fast mile since I haven't run any for almost two weeks.  I thought I'd try for 5:45 but all I could muster was a 6:00.  Oh well, at least my foot isn't hurting.

Time 54:15,  Mile avg. 7:45

Noon run, windy, partly sunny, temp 43'

Played basketball last night which works muscles I'm not use to using which left me a little stiff.  Didn't have much pep so I took it easy.

Time 62:25,  Mile avg. - 8:03

Noon run, sunny, windy, temp. 49'

I wanted to be fresh for tomorrows longer run so I took it easy today.  After about a 1/2 mile of running I saw Cal coming down the path fast and I almost joined him but decided to stick with the original plan.

Time 42:30,  Mile avg. - 8:11

Morning run, Trans Jordan dump run, Temp. 30-35

I was hoping to feel a little more pep in the step and naturaly slip into some 7:30 miles for the 1st few miles but it wasn't there so I just hit some 8 min miles. At the half way point I was behing the 8 min. pace man by about 60 seconds. I had decided to do a 3 mile tempo run for miles 10-12 so I knew I'd pass the 8 min. guy easy. The 1st half of the run is slightly uphill and the last is slightly down. I was surpised to get a 6:00, 6:06, & 6:00 on the tempo run. Maybe next weeks SLC half marathon wont be a disaster.

Time 1:47:36, Mile avg. - 7:35

Morning run, windy, temp 50'

Took it easy in hopes that my legs would feel good if I do a tempo run tomorrow. I always feel like I'm not getting a good workout and getting little benefit when I do 8 minute plus miles even though I know it is great exercise and lets me recover for the tempo and long runs.

Time 57:15, Mile avg. 8:11

Noon run, very windy, temp 50'

The wind was howling this morning so I decided to put off the run until lunch time hoping it would die down a little.  I hoped in vain.  I did a 3 mile tempo run one mile with the wind and 2 miles against the wind.  I got 5:59, 7:03, 6:51 for an avg. of 6:38.  Hopefully, the SLC half marathon this weekend doesn't have winds like that.

Time 57:48,  Mile avg. 7:13

Morning run, temp 30'

Snow on the grass but dry roads.  My legs were a little sore from yesterdays run, just how I like them to feel after a hard run.  Now I have a couple of days of easy running before the 1/2 marathon.

Time 55:06,  Mile avg. - 7:52

Noon run, sunny, temp. 48'

Nice day for a run.  Felt good running. I decided to do one fast mile at mile 7 at 5K speed.  I did it in 6:10.  If felt like I needed a little oil on my hips.  They seemed to be a little tight and wouldn't flow as nice as I'd like them to. 

Time 62:00,  Mile avg. - 7:45

Morning run, windy, Temp 45'

I took the day off from work and was going to do a few easy miles but I decided to run with my son Dallas.  My legs felt good and ready for tomorrows race.  We went to the Zoo with the 3 youngest kids that were off track. 

Race day! Windy, temp 55-60'

I rode to the race with a neighbor and arrived with just enough time to pack away my warmups and do a brief run and go to the starting line.  I saw Cal at the start, he looked ready for a good race.  I was hoping for 6:15 mile average and maybe a 1:21:59.  As I took off I felt good  but didn't feel energized enough.  Maybe I was still frustrated I couldn't run the full marathon due to foot problems last month. 

Mile1 6:05, Mile 2 6:21, Mile 3 6:43.  After less than a mile the outside of my shin on my left leg started to ache as if I've over used the muscle and it is fatiging.  I tried to run lighter and relax the muscle but it didn't help much.  After about 3 miles of this it finally started dieing down. 

Mile 4 5:49, Mile 5 6:13, Mile 6:6:28,  I was running good but I still didn't feel the race enough.

Mile 7 6:10,  Mile 8 6:09,  Mile 9 6:13,  Mile 10 6:33,  Mile 11 6:22,  Mile 12 6:35,  Mile 13 6:15.  (Avg mile pace 6:19) The raceing mental attitude finally kicked in at mile 7.   From mile 7 on nobody passed me and I passed several runners.  So I was pleased with the final effort but for some reason I felt like I didn't quite have as much energy as I thought I should.  Maybe I'm just getting old or I didn't sleep or eat right etc.....  Also, with about a mile left my left quad started trying to cramp up but it didn't lock up.  It is a little sore now but not to bad.

As soon as I got done with the race Taunia snatched me away and we went to Tanners track meet and then to Dallas's soccer game.  My stomach was uneasy for a few hours after the run but it got feeling better after a 1/2 hour nap.

Also, the finish was dumb. The 5 k walkers were taking 3/4th of the road at the gateway and they had a 1/4 of the road blocked of for the 1/2 marathoners.  There were so many 5Kers that you couldn't even get around after the race and the last strectch didn't feel like a real finish.  They should have started the 5K 1/2 hour earlier so they would be done for the half finish.  Also, my watch miles were sooner than the mile signs. My miles on my watch kept getting a little more distance before the next mile sign would come up. Either the race was a little on the long side or Garmin 205 isn't working right. I ended up with 13.2 miles. So maybe I need to add a few seconds to every mile above.

 Just found out I was 2 of 145 in age division missing 1st by 25 seconds and 20 of 1478 men I got chicked by one. 

Noon run, partly sunny, temp 60'

My legs are still just slightly sore from Saturdays half marathon. I ran with Tyler at work. The run felt good with no unusual pains.

Time 43:40, Mile avg. - 8:25

Noon run, cloudy, temp 55'

I felt like pushing the pace at marathon pace level.  It always feels good to go fast.  My left knee was being a little funny but it was a good workout.

Time 49:42,  Mile avg. 7:06

Morning run, hard rain mixed with a little snow, temp 38'

I haven't run in a hard rain for a long time and I forgot that if you get wet bandaides are a good thing.  Oh well.  I ran a little faster than I should have due to yesterdays harder workout and playing basketball last night but I wanted to get the rainy workout over with. 

Time 54:30,  Mile avg. 7:47

Morning run, temp 34'

My legs were sore.  To much, to fast, to soon after the half marathon last week.  glady took it easy.

Time 57:35,  Mile avg. - 8:13

Morning run, little breeze out of the north, temp. 35-40'

Did the dump loop.  My legs were sore which forced me to take it easy.  I did this run 10 minutes slower than a couple of weeks ago.  I need to realize my limits in my old age and not push my body so it gets sore.  On days like this I wonder if my body will take 60+ mile weeks so I can get ready for a marathon. 

The 1st half of the run was before the sun came up and I was getting kinda cold, then the sun came up and it was perfect for the way I was dressed.  Hopefully, my legs will be ready to go my Monday.

Time 1:57:27,  Mile avg. - 8:15  (slowest mile 9:09, fastest mile 7:26)

Morning run, windy, temp 47'

Legs still a touch sore.  It is nice to see a little light just before the run ends.

Time 55:25,  Mile avg. 7:55

Morning run, windy, temp 60'

Nice to wear shorts and short sleeve shirt on a morning run.  I love milk for breakfast and we had been out since Sunday.  I didn't get my milk on Monday and I forgot to pick some up on my way home from work so I decided to take a few bucks with me and buy 2 gallons so I wouldn't have to go two mornings without milk.  The store is just over a mile from my home.  So I ran 6 miles then stopped into the store and got the milk.  I didn't realize it but 2 gallons of milk starts getting pretty heavy when your running.  By the time I got home my shoulders were aching pretty good.  I don't think I'll do that again anytime soon.  It is a good way to simulate the last few miles of a marathon when everything is hurting and you just wish you were done.  Anyway I ran an 8:12 mile with the milk jugs. 

Time 56:40,  Mile avg. - 7:51

Noon run, mostly cloudy, windy, temp 48'

My legs felt better than they have for a week.  I started off and ran 3 miles at 7:20 pace and decided I better slow down a bit so my legs would feel good for basketball tonight.  Just after I had slowed down Cal came running hard and I couldn't resist running with him.  The last 4 miles with Cal were in 6:55, 6:50, 6:50, 6:30.

Time 57:30,  Mile avg. 7:04

Morning run, windy, temp 32'

1/2 inch of snow on the ground on May 1st.  Bring on summer.

My legs were a little sore this morning.  I must be to old to recover the way I'd like. 

Time 48:20,  Mile avg. - 8:03

Morning run, no wind, temp 34'

Nice morning for a run, however getting up early 4 times this week has left me tired.  Now why do I run?  So I can get tired?  Also my legs still have not fully recoved but today they felt alot better.  Maybe my legs are finally getting use to 40+ miles per week.  If I don't get 40 in Tom will go flying right by me and I can't have that.

Time 47:22,  Mile avg. - 7:54

Morning run, low wind, temp 40-45'

I was tired so I set my alarm to get me up just before the sun came up to get ready for a Jog.  I felt pretty good when I woke up, maybe it was cause the Jazz won or it is Saturday or I finally got enough rest.  Anyway I decided to run at marathon pace for 10 miles.  I always like to run hard but I have to be careful not to do it to much so my legs can recover.

Time 69:30,  Mile avg. 6:57

Morning run, temp 50'

Nice morning for a run.  Very pleased with the way my legs fell.  They finally feel like they are ready for more punishment.

Time 54:00,  Mile avg. - 7:43

Morning run, no wind, temp 50'

Great morning for a tempo 3 mile run.  I wanted to average 6:15's and I was hoping I'd go even faster.  I need to get use to regular tempo runs because I had a hard time getting into running fast.  Maybe it's stress at work.  Anyway the 1st two miles are slightly down and the last mile makes up for the down.  I got a 6:12, 6:06, 6:26 for an average of 6:15. 

Time 46:50,  Mile avg. - 6:50

Morning run, Temp 45'

I skipped yesterdays run, not enough sleep, to much work.  This has been a good week for the legs feelin good. 

Time 53:07,  Mile avg. - 7:35

Noon run, mostly sunny, temp 58'

Took it easy today with hopes of a good South Jordan Highland stake 5k run tomorrow.

Time 55:00, Mile avg. - 7:52

Still a little bummed out that I didn't make St. George.

There were about 50-75 people that showed up for the stake run.  I was feeling confident until a runner I haven't seen before arrived looking fast.  Come to find out he is going to BYU and his parents live in our stake.  He was tan, thin, and had a smooth stride.  I knew my only hope of beating him was if he was out of shape. 

The race started and I stayed behind speedy for about a half a mile then I decided to let him go.  My first mile was 5:50.  The second mile has a big hill that is about 150 yards long but also on the second mile you come down the same hill just a block over.  At the half way point speedy was 10 seconds ahead of me.  I ran the second mile in 6:10.  The last 3/4 mile is slighlty up hill.  I kept having thoughts of digging deep and trying to catch up to him but I figured he'd just pull away when he heard me coming.  What a wimp I am.  Anyway the 3rd mile was in 5:56.  I finished in 18:21 about 11 seconds behind the winner.   My kids Tanner (17) finished 4th with about a 21:00 and Dalls (11) finished 8th in 25:17, and Cambrey (14) finished in 32:42.  We don't encourage Cambrey to push to hard because she has a brain aneurysm.

If I want to do better in 5K's I need to get metally tougher and let myself feel a little more pain.  I figure a good start to getting metally tougher and getting use to running faster would be to do some 400 repeats.  I don't know if I'll do it but I think it would help my 5K times.

After the race I went over to my Dad's and helped him shingle his roof for 4 hours.  My legs hurt the whole time.  Ouch!

Noon run, sunny, temp 58'

My legs are still sore from Saturdays activities.  I ran with Eric and I went much faster than I would have alone.  We ran at about a 7:25 mile pace.  My Garmin said low on batteries then it shut off.  I just charged it Saturday evening and this was my 1st run since it was charged.  I hope it is not dieing.

I wish the weather could always be like todays for running.

Time about 56 minutes

Morning run, no wind, temp 51'

My legs are still a little sore.  I ran slow for 4 miles with the idea that my legs need more recovery easy miles.  After 4 miles I started feeling like a dang sissy so I picked up the pace for the last 3.  I felt much more manly by the end of the run.

Time 53:40,  Mile avg. - 7:40

Evening run, Temp. 60'

I had managment meetings at the Sundance Resort.  We got out early enough to get a good run in.  I headed up the Alpine loop road past Aspen and past the closed gates to roads with no cars.  Yes it was wonderful to be in the snow capped mountains with no worries of cars. 

Time 1:14:05,  Mile avg. - 8.82

Whoops Mile avg. 8:24

Morning run, Sundance Resort, Temp. 32'-40'

I ran up the Alpine loop again.  It was wonderful in the morning watching the yellow sun hit the snow capped mountains, seeing the deer and the rabbits, birds etc....

Elevation change 6200 feet to 7700 feet.

This would be a good run for the WBR team.  There is parking just before the road is blocked off in the Mt. Timpanogas trailhead parking lot.

Time 1:21:55,  Mile avg. - 8:05

Morning run, Temp 40-45'

Went on the Father & Sons campout up Mill Creek Canyon at one of the scout sites. We had a good turnout.  No one wanted to get up at 6:00 am an go running with me.  Imagine that.  Anyway I headed up the canyon.  After about 2 miles the road was blocked off.  Yahoo, I got lucky again.  Free open mountain road to run on.  The last 1/4 mile had about 75 yards of snow on it.  It was a good time to turn around and see if breakfast was anywere near being ready.

Time 1:07:17,  Mile avg. - 8:25, (fastest 6:30, slowest 10:22)

Elevation change 5,500 - 6700

Noon run, temp 85'

Nice day for a run.  No problem working up a sweat.  I could still feel a little bit of the effect from running hills the last few days of last week. 

Time 54:04,  Mile avg. - 7:44

Morning run, temp 60'

My idea of todays workout was to get my legs ready to go fast for this weekends 5K down in Ephraim.  I was planning on doing 8 * 400 with a 400 rest inbetween with the total workout under 7 min. miles.  Hoping to do the 400's around 75 seconds.  I ended up doing 6 * 400.  I need to work up to more 400's.  Results -first one in 80, next three slightly down hill 79, 75, 74, last two flat 81, 79.

It felt like the 400's workout would get me in better 5K shape than doing the 3 mile tempo runs I've been doing lately. 

Time 41:18,  Mile avg. - 6:54 

Noon run, windy, cloudy, temp 48'

Yesterdays fast run left my legs a little sore today.  To bad you can't run fast every day.

Time 54:05,  Mile avg. - 7:44

Morning run, windy, a few sprinkles, temp. 42'

Trying to get my legs ready for Saturdays 5K.  My legs still aren't ready or rested enough but hopefully by Saturday they will be.  I did a couple of fast quarters to remind my body I want some speed.

Time 46:50,  Mile avg. 7:49

It turned out to be a wonderful morning for a race.  When I woke up there was frost on the ground so I was a little nerveous it would be on the cold side, but the sun came out and there was no wind so it was nice for running.  About 35-40 degrees.  My son Dallas and my sister-in-law ran the race. 

I saw Tom & Kim before the race.  I was hoping Tom would stay with me for the first mile but I was feeling good and started out on the fast side, staying up with the high school kids.  The local talent that broke the 2A state 2 mile record just a couple of weeks ago with a 9:38 was there so I knew there was no hope for first place.  After about a half a mile I was running right behind 3 highschool kids.  By the first mile I was running behind the local talent Daniel Howell.  I was slowly letting him leave me.  The rest of the race was more of the same with Howell boy beating me by about 25 seconds which I'm sure was just a nice easy fun run for him.  Places 1st and 2nd both got a $50 gift certificate to a local running store.  Maybe I'll get a new shirt or socks or shorts. 

My race mile splits were as follows: Mile 1 - 5:53,  Mile 2 - 6:12,  Mile 3 - 5:51 (Mile avg. - 5:59)  Mile two has an uphill section. 

The race ended up being 3.20 not the regulation 3.1.  My time above is adjusted back to 3.1.  My race time of the 3.20 was 18:54.

My son Dallas got a 24.35 and Jamie got a 25.03.  If the times were adjusted Dallas would have got close to a 24 even.  Dallas has never broke 25 so this was an excellent race for him.

Tom never seems to race well in Ephraim but Kim did great.  I told Dallas that he needed to beat Kim and he did.  Good Boy.

Noon run, mostly sunny, breezy, temp. 65'

My legs didn't feel as good as Saturday before the race but they were ready for a run.  I ran a couple of quarters, two miles apart.  One against the wind in 90 and one with the wind in 75.

Time 57:50,  mile avg. - 7:40

Morning run, temp. 55

Nice morning for a run.  Getting excited about the WBR.  Tom signed me up for 18 miles of running. 

Distance 7.0,  Time 51:45,  Mile avg. - 7:24

Noon run, sunny, temp. 73'

Went out and ran easy with Tyler on the Jordan river path.  He is running the WBR also and is trying to get in shape.

Distance 5.25,  Time 43:00,  Mile avg. - 8:13

Noon run, mostly cloudy, temp. 60'

My legs were kinda dead today.  Glad it wasn't a race day.

Time 62:40,  Mile avg. - 7:44

Morning run, no wind, temp 48'

Nice morning for a run.  I've been doing 2 quarter mile sprints once a day during my runs to let my legs know I want some speed.  The fastest I've been doing the quarters is 75 seconds.  Anyway, this morning my body finally found the next gear and I ran the 2 quarter mile sprints  on a down sloping section in 70 seconds each.  I really had to push to get to that speed but it felt great.  In High school I would average 68 seconds for a whole mile now I only get 70 seconds on a down sloping road, running just a quarter mile.  Anyway 70 seconds felt really fast but I'm hoping to get it to 65 if my mind and body will work together. 

Distance 7 miles,  Time 52:18,  Mile avg. - 7:28

Noon run, temp 70'

My legs were tired.  I must have used up the fresh legs in the morning.  Took it easy.

Distance 6 miles,  Time 48:24,  Mile avg. - 8:04

Morning run, temp 55'

After two days of rest I felt pretty good.  I ran a couple of quarters in 73 avg.  I saw two kids running and came up behind them.  I asked them what they were doing running at this time in the morning.  They were 9th graders getting ready for cross country season.  I talked with them for a minute and then left them in the dust.  It always feels good to smoke the younger generation.

Distance 7.1,  Time 52:30,  Mile avg. - 7:24

Noon run, Temp. 75'

Distance 6.1,  Time 45:13,  Mile avg. - 7:25

Morning run, perfect, temp 53'

I decided to do a 3 mile tempo run and not try 8 quarter repeats just in case I'd wimp out and only do 6.  Plus I've been doing a couple of fast quarters almost every day which is helping my need for speed.  The 1st two miles are slightly down and the last mile gets you back to the start and gains back all the down hill.  I did the miles as follows ( 5:56, 5:52, 6:08 - Mile avg. - 5:59).  Hopefully coach Tom will think that I redeemed myself  after last weeks 6 of 8, especially after yesterdays 13 miles of medium pace running.

Distance 7.0,  Time 47:40,  Mile avg. - 6:49

Noon run, nice, temp 75'

I ran easy due to this mornings hard run.

Distance 5.4,  Time 44:20,  Mile avg. - 8:13

Morning run, cloudy, temp 55'

Nice morning for a run.  My legs were tired from the last couple of days.

Time 54:06,  Mile avg. - 7:44

Noon run, mostly cloudy, temp. 63'

Since I didn't run yesterday I thought I'd be feeling good.  Instead there was no zip, no zing, I just felt like an old man.  This is closing week were I work more and have to actually think at my job and my brain gets to tired to send the signals to run hard.  Anyway I decide to to a couple of fast quarters.  The 1st one was uphill and I went very hard and got 80 seconds, the 2nd was 3/4 mile later and was down hill and I got a disappointing 75 seconds.  I couldn't get myself to run.  The next gear was gone.  I old maned it a few more miles got a run in.

Time 71:36,  Mile avg. - 7:58

Morning run, light rain, temp 49'

My throat has been a little sore the last few days.  I keep thinking a cold is coming on but it hasn't happened yet.  Had an enjoyable run despite the rain.  I ran around the new daybreak homes and lake.

I ran more miles this week than I have for several months.  Watch out WBR here I come.

Time 1:18:56,  Mile avg. - 7:51

Morning run, temp 50'

Great morning for running.  I decided to do a couple of quick quarters on down sloping sections a mile apart.  I ran a 68 and a 69.  First time I've got two quarters under 70 this year.  It feels like I'm going very fast at 68.  In my younger days I ran a 52.  My legs won't even think about that kind of speed. 

Time 53:15,  Mile avg. - 7:37

Morning run on a treadmill at the Little America hotel.

I took Taunia there for our 20th Anniversary.  After 20 years I'm still very happy with the choice I made.  Monday evening we ate at the Roof reastaurant on the top floor of the Joseph Smith Memorial Buildiing.  It was a Buffet and wonderful.  I ate alot.  We watched the sunset as the sun set down over the Temple as we ate and ate.

In the morning I jogged 2.7 miles in my new running tank top Taunia got me while Taunia biked and jogged. Then we did the dumb thing of eating at the Little America buffet breakfast.  Again the food was wonderful and I ate way to much.  Not good to be bulking up just before the WBR.

Afternoon, cloudy, very very windy, temp. 60'

I still felt full even though I hadn't eaten for 6 hours.  My stomach felt a little funny the first two miles but then it gave in and let me run.

Miles 7.45,  Mile avg. - 7:31

Noon run, partly sunny, temp. 56'

My body didn't want to go running today but I took it out anyway.

Time 60:18,  Mile avg - 8:03

Morning run, temp. 45'

This was not one of the mornings that I was excited to get out of bed and run.  I thought I may 'old man' the entire run but after I got out and going I decided to throw in a couple of quarters.  I did them in 72 and 69.

Distance 7.0 miles,  Time 54:00,  Mile avg. - 7:43

Noon run, sunny, temp 60'

Nice day for a run.  My legs are not use to 50 mile weeks.  They feel just a little sore or tired.

Distance 5.35,  Time 41:50,  Mile avg. 7:50

Noon run, sunny, temp. 72'

I decided to take it really easy in hopes of having a good run tomorrow.  After about 3 miles my right ankle on the outside started aching.  My bodies natural reaction was to make my knee buckle to take the presure off my ankle.  Every once in a while it must have looked like I was retarded.  Hopefully, I'm not.

Time 49:09,   Mile avg - 8:12

Morning run, sunny, temp 55-59

I was feeling pretty good this morning but started off on my old man pace. After a few miles I decided I wasn't an old man and I wanted to run faster. I ran an out and back with the 1st five miles up hill slope and then back down. On the 1st 3 back down I decided to give the legs a test. I averaged 6:01 miles for the 3 miles, then I glady mellowed out to 7:00 minute miles.

My 2nd leg of the WBR is 8.5 miles with the 1st mile up hill and the next 7.5 steep down. The race calculator predicted me to do it in 5:59 average. After doing todays 3 mile tempo run at 6:01 I think it will be difficult to do it, but I'm gonna try.

Time 70:50, Mile avg - 6:59

Morning run, Temp 60'

Trying to get my legs fully recovered by running easy today.

Time 49:09,  Mile avg. - 8:12

Morning run, Temp 66'

It must be getting close to the WBR because the temps are heating up.  I decided to do a 3 mile tempo run and not push it all out.  I avg. 6:13 miles or 14 seconds slower than last time I did the tempo run.  I assume a tempo run is ok 3 days before a race.  Any more runs will be very easy pace until the race.

I went on the WBR web site and viewed the winner of the 2007 WBR video contest.  It gets you excited to run and it had my neighbor in it that is a great runner. 

Distance 7 miles, Time 46:45,  Mile avg. - 6:41

Noon run, sunny, windy, temp 90'

Decided I needed to get use to the heat for the WBR.  Ran with Tyler.  The sun and heat definately have an effect.

Distance 5.2 miles,  Time 43:05,  Mile avg. - 8:17

Noon run, sunny, temp. 85'

One final attempt to get use to the heat for Ragnar.  Easy run with a few speed ups to get the legs primed.  No running tomorrow for me just dreams of speed and road kill.

Time 41:35,  Mile avg .- 7:46

The Wastach Back Relay was fun in an unusual way as usual.  I'm glad to be on team "2 Slow 2 Win 2 Dumb 2 Quit" with great people and good runners.  We took 35th overall and 2nd in the submasters men division with a 24:21:15.

I ran in van#1 in the order of 1) me, 2) Kevin, 3) Will, 4) Scott, 5) Tom, & 6) Paul.  We started at 3PM.  I was hoping to win my leg as I started the run but when I heard Ron Greenwood was also running that leg I figured 2nd place was probably my new goal.  It was fun riding up to the Logan with the team and around the race and watching all the runners.  Being the 1st runner has its advantages.  I got to start the race with about 20 other runners which makes it feel like a normal race.  I was feeling gooood.  I started off fast and was in the led until we turned a few blocks down the road so I at least impressed the people watching the start.  Very soon after turning the corner Ron slowly passed me.  My 1st mile was in 5:55 and my average for the 5.15 miles which had a net elevation gain of 65 feet was a 6:15.  I was happy because Ron only beat me by about 45 seconds and I got 2nd.

My 2nd leg started at about 11pm.  It was 1 mile to the top of Trappers loop summit and then 7.5 miles steep down.  My miles were as follows: 7:59, 5:30, 5:34, 6:02, 6:21, 5:43, 5:26, 5:39, last .49 was in 5:57 avg.  The total was a 6:02 avg.  I had to slow done on mile 5 because my left quad started twitching like it didn't like the down hill abuse and was thinking of cramping up or I probably would have gone sub 6 avg for the leg.  Net elevation loss was 1400 feet.

See next days blog report of 3rd leg that starts at 7AM 

I started Leg 25 at about 7AM.  It started at the south end of Rockport Reservoir and gradually climbed up to Oakley city with about a 400 foot net elevation gain.  It was about 43 degrees but the sun had come up so overall great running temperature compared to yesterdays 1st leg of about 85 degrees.  My body wasn't happy that I was doing yet another fast run with little sleep.  Right of the bat my side started aching but not bad and after about a mile I started to feel a little better and I started to speed up.  The team gave me some water after about 2 miles and I was thirsty for it, even in the cooler temperatures.  Probably wasn't rehydrated quite enough.  At about mile 3 my left quad decided it wanted to cramp up and I actually walked for about 30 seconds.  I HATE walking in a race.  Anyway I started up slowly and kept increasing the pace and my body let me do it.  From then on I was able to run good.  I picked off 31 people on that leg. 

It felt really good to be done.  I drank alot of fluid and was feeling happy.  Kevin ran after me  on leg 26 and handed off to Will.  After Kevin recovered, who took some great pictures during the race, we got back in the suburban and headed down the road.  After about a mile we saw Will walking.  It was then that I guessed I might get another opportunity to run.  We talked to Will and his knee was bothering him.  I took off my sweats and he gave me the batton and off I was again.  This was a fun leg for me because there was no expectations of how I was suppose to do.  I took the 1st mile easy with a 7:17 trying to get my body adjusted to the idea of running again then I picked up the pace as the course started to go down hill.  the next miles were 6:45, 6:31, 6:43, and .24 miles in 6:30 avg.  with an overall average of 6:48.

Everyone on the team had a fun time and many stories to tell.  Tom ran great but wasn't pleased with his results, Kevin was running after breaking his leg in several places a year ago,  Paul and Scott ran tough.  Kerry ran the second to last leg of about 6.9 miles in the heat and looked wasted at the finish but happy.  Unforturnatley Steve found out his dad had a stroke right after the race.  Hope everything is ok.  Anyways lots of stories and memories.

Noon run, sunny, temp. 92'

Decided it was time to try a run after the WBR.  Everything seems to be working fine.  Unfortunately, I forgot my socks.  I've never run without sock but I gave it a try.  Everything was fine until about mile 3.  Then my arch started rubbing the shoe and by the time I was done I had a nice little blister.  Oh well.

Time 42:00,  Mile avg. - 8:05

Morning Run, Temp. 65'

Last week of junk food and no running was fun but it didn't energize me for this mornings run or maybe I need a new race to focus on to get me going.

Time 53:30,  Mile avg. - 7:39

Noon run, Sunny, Hot, temp 95'

Eric wanted to run hard today and I'm dumb enough to go along with him.

Time 48:03,  Mile avg. - 6:52

Noon run, sunny, temp 90'

Yesterday's fast run in the heat made todays slower run in the heat feel much better even though it was still plenty hot.  I ran with Cal for about a mile.  Us old men seem to get injured to much.

Time 49:56,  Mile avg. - 7:42

My sister that lives in Lehi has a tradition of inviting the family over for 4th of July eve and to sleep over in the back yard and then have breakfast at about 8am and then play water kickball.  We had hotdogs for dinner and left our older kids to sleep in the back yard and the rest of us drove home for a good nights sleep.  On the way home I figured out a way to run a 10K and still make it back to my sisters on time.  Riverton has a 10K at 7AM and the race is only about 6 miles from my home.  So I got up and biked over to the start.  It would have been a much nicer ride if I wasn't riding my 10 year old $59 Huffy 15 speed and the wind wasn't blowing from the south. 

My idea was to go out a little slower than my potental.  I saw my South Jordan rival and it got the adrenaline going a bit.  The 1st mile felt good so I kinda stick to my plan with a 6:17.  Two great runners took off and left a pack of about six of us that I was tucked behind as we ran south into the wind.  The pace was what I was hoping for.  The pack started breaking up so I followed the 3rd and 4th place.  We left two college aged guys and I followed a young balding guy and a high school aged youth.   Mile 2 was in 6:28.  On mile 3 we only had to go into the wind half the time and we did it in 6:16.  I decided that 3rd place would be cool to get and passed 3rd and 4th runners with a mile 4 in 6:16.  Mile 5 had a couple of very small hills and I didn't push them hard.  As I was finishing the last hill all of a sudden I heard footsteeps coming quick.  It was one of those darn college kids I left a few mile back.  Mile 5 was in 6:25.

I was in race mode and I wanted 3rd place.  I shifted gears and decided that if that college boy was going to beat this old man that he was going to have to feel a lot of PAIN.  After another half mile I could still hear his footsteeps.  I figured he would out sprint me if I couldn't shake him but it was I who was feeling the PAIN.  I didn't let up and he slowy faded so I couldn't hear him any more.  Mile 6 was in 5:42.  I then snuck a peak to see if there was a chance of him catching me but he was out of reach.  I finished the race in 3rd with no family there to see.  They hadn't quite made it there yet to take me to my sisters for breakfast. 

It was a great day.  Breakfast was wonderful, we played kickball, and went to a movie and to a parade and did fireworks.

Morning run, sunny, temp. 75'

HAPPY 40th Birthday Taunia!!!  I'm married to an old woman.  That still looks young.

Taunia biked as I ran.  It was fun to have her along.  We did the Temple Day-Break loop.  I ran faster than I would nomally.  I gotta try to impress my woman. 

Time 48:47,  Mile avg. - 7:16

Morning run, temp 60'

Enjoyable run.  We had our WBR team picnic last night.  I didn't resign up which may have been a mistake.  I'm going to run with a neighborhood team, if it really comes together.  I'll miss the team and getting one of those cool battons for finishing in the top 3 of our division.

Miles 6, Time 46:10,  Mile avg. - 7:42

Noon run, temp 88'

Miles 5.2,  Time 38:51,  Mile avg. - 7:29 

Noon run, temp 90'

Ran south on the river path.  My hamstrings were tight.  If feels good to get out of the office and the stress even on a hot day.

Time 71:00,  Mile avg. - 7:54

Morning run, temp 60-65'

I did the dump run.  At the half way point I was ahead of the 8 minute man by 20 seconds.  Then I hit the down hill portion of the run and was able to put some good distance between him.

Time 1:47:00,  Mile avg. - 7:34 

Noon run, sunny, temp 90'

Time 46:00,  Mile avg. - 7:40

Noon, sunny, temp 90'

I was feeling like it was time for a fast run.  I was going to do it this morning but the family went to a movie in the park that South Jordan puts on for free last night and we got home too late for an early morning run.  So I decided I'd do a 6 mile tempo run in the heat during lunch.  Miles were 6:47, 6:49, 6:46, 6:32, 6:13, 6:32.

Time 39:39,  Mile avg. - 6:37

Noon run, partly sunny, temp 90'

I wasn't going to run today but my laptop at work died. The IT department said it would take a few hours to get me a new one.  It was fate.

Time 71:48,  Mile avg. 7:59

Morning run, temp. 70'

My body didn't like the fact that I was trying to make it run this morning.  After Wednesday's 9 miles and then Wednesday evenings basketball my body was a little sore.  You would think taking Thursday off would give my old bones time to heal.  Anyway it took about 4 miles until my body gave in and let me start running a little easier.

Time 55:41:  Mile avg. - 7:58

Morning run, temp 65-70'

Half run before the sun came up half after.  Legs got tired at the end.  Haven't been doing enough running.

Time 1:47:39,  Mile avg. - 7:37

Morning run on the beach in Rockaway Beach, OR.  Temp 50'

With the family on vacation at a beach house.  Been eating to much junk.  Didn't feel like running to fast.  Very enjoyable run.

Time 52.25,  Mile avg. - 8:44

Morning run/walk at Rockaway Beach, OR.

Time 30:50,  Mile avg. - 10:55

Noon run, sunny, temp.88'

I've gained 5lbs since the WBR.  It was alot of fun eating but now I've got to get back to being good.

Time 46:51,  Mile avg. - 7:49

Noon run, sunny, temp 92'

I felt like an old man on todays run.  No bounce in the step.  I thought I would run a couple quarters to get my body going.  The first one was uphill and I did it in a slow 95 seconds the second was was down hill and I did it in a slow 81 seconds.  I couldn't get out of old man mode.  I haven't run fast for so long I forgot that there is pain involved with speed. 

Hopefully, my body will figure out how to go fast before the Provo Half.  I don't want Tom in striking distance after a few miles.  I want to crush any crazy ideas that it is possible to beat me.  

Time 50:50,  Mile avg. - 7:32

Morning run, temp 69'

I decided to do a couple of quarters to see if I could improve upon yesterdays poor performace.  I ran a 78 & a 76 which is much better than yesterday but I should be doing them under 70.  Maybe I'll give it another try in a day or two.  It is a metal thing.  I'm not motivated enough to want to cause pain to my body.  With the WBR done and no marathons on the calendar and being busy with other things I've kinda lost motivation to stay in good shape.  Good thing I signed up for the Provo half or I'd be a couch potato by now.

Time 53:15,  Mile avg. - 7:36

Noon run, sunny, temp 90'

Started off slow but finally caught up to the 8 minute man and passed him with a couple of miles left.

Time 63:00, Mile Avg. - 7:53

Early morning run, temp 70'

Yesterdays 8 mile run was a good one.  I felt good the entire way and felt like I could just keep going.  I'm going to scout camp this afternoon and didn't want to have to run tomorrow morning so I did my long run this morning.  Anyway, I was hoping the feeling would last of being able to just keep running.  It was working for about 8 miles then my lack of training started to show.  My hips felt like they needed to be oiled.  Near the end my legs started getting tired and the pain started to increase.  The last mile, which was the most painful, was also the slowest.  I was way glad to be done.

Time 1:50:40,  Mile avg. - 7:49

Morning run, temp 65'

Sad to see the morning light fading away on the early morning runs.  My stomach felt a little quizzy the whole run.  Maybe fasting and then overeating wasn't good.  Anyway, I decided it was time to really run a couple of fast quarters. I ran them both in 68 seconds.  Now if I can do a decent tempo run this week maybe I'll have a little confidence going into Saturdays run.

Time 53:25,  Mile avg. - 7:38

Morning run, cloudy, temp 75'

It's not suppose to be hot in the morning for my 3 mile tempo run.  Anyway my goal was to average the entire run under 7 minute miles and the 3 miles of tempo run at 6:15 or better.  I accomplished both goals but it wasn't easy.  My 1st mile of the tempo was in 6:18, then I ran a 6:16.  It was time to used my super powers and I gutted out a 6:05 3rd mile for a 6:13 mile avg. on the tempo run.  I haven't been running enough or smart the last month.  This was my 1st tempo run in 3 weeks.  In June I ran a 5:59 avg. tempo run on the same course and todays run was just as hard or harder. 

Time 47:24,  Mile avg. - 6:47

Morning run, temp 66'

My legs were just a little tired from yesterdays tempo run, but overall pretty good.

Time 54:20,  Mile avg. - 7:46

Late noon run, sunny, temp 90'

I fogot I had a lunch & learn at work and I couldn't escape work before that so I went on a easy jog after eating lunch.  I wanted to run one mile a little faster but it didn't take long for my stomach to change that desision. 

Time 33:13,  Mile avg. - 7:55

Provo Half Marathon, here I come!!

The last month and a half I haven't trained very well so I wasn't excited about running really hard and killing myself, also, I was in the middle of our wards youth conference and we were going to Seven Peaks water park to finish the youth conference and I didn't want to look to much like an old man.

I decided to run with Tom hoping that he would get around his PB time which would be plenty fast for me.  I hope Tom didn't mind me running with him.  Anyway Tom shot out of the blocks and ran a pretty dang fast first and second mile.  I was wondering at that point if I would be able to stay with him and I was trying to get refocused for a hard tough run.  Luckily for me and not Tom he probably had to much adrenilane going and went out to fast.  We started to slow down to a better pace.  Tom started to lose the edge and running wasn't fun anymore about half way which is way to soon in the race.  I usually get there around the last couple of miles but when you get that close to the finish it is easier to keep pushing and metally grind it out.  Tom, however, did quite well the rest of the race for hitting the dead zone so soon in the race.  I left Tom at about mile 9.5 because I didn't feel like I was helping him at all and I thought he would be able to metally tough it out better without me.  I think I need to work on my motivational guidance if I pace someone in the future.

Mile splits were as follows:

Mile 1-5:48,  Mile 2-6:04,  Mile 3-6:25,  Mile 4-6:05,  Mile 5-6:40,  Mile 6-6:43,  Mile 7-6:25,  Mile 8-6:34,  Mile 9-6:49,  Mile 10-6:22,  Mile 11-6:19,  Mile 12-6:44,  Mile 13-6:43,  Last 0.18-1:13

I started bogging down at the end.  It may have been the lack of sleep due to youth conference the last couple of days or that I just didn't train well as of late.  Anyway, I accomplished my two whippy goals of beating all Manti High graduates of 83 and getting under 1:25.

Noon run, sunny, temp 90+

I'm a good example of improper training.  I think I'm going to continue the trend by only running 3-4 times a week. 

I got to run a couple of relaxing miles with Cal on the Jordan path.  It was good to see him again. 

Time 41:42,  Mile avg. - 7:57

Noon run, sunny, temp 90

Today felt like a good day to push the pace.  With no races scheduled it was just for fun.

Time 34:48,  Mile avg. - 6:41

Noon run, sunny, temp 90+

The hot runs in the sun are always hard the last few miles.  Last week I only ran 10 miles total so I thought I'd get this week started off a little better by running on Monday.

Time 41:24,  Mile avg. - 6:55

Noon run, sunny, temp 90'

Felt good.

Time 27:50,  Mile avg. - 6:42

Morning run, temp 65'

I've been toying with the idea of running around 3 times a week but running at marathon pace or a little better every time as I head towards my off season.  I'm interested to see if I burn out or if my body lets me do it.

Time 46:50,  Mile avg. - 6:41

Morning run, Temp 55

I was on our ward campout at Brighton Meadows which is 7500 feet elevation according to Garmin.  I just had a fun run watching the sun come up and running on dirt mountain roads.  I was suprised when I got back at 7:20 the first pancakes, eggs and bacon were just coming off the grill.  Great timing.

Time 58:30,  Mile avg. - 9:30

Noon run, sunny, temp 90+

For some reason I wasn't excited to run today.  I almost talked myself out of running.  Then I thought I'd just take an easy jog, but finally after I got out and was running my metal attitude started working right and I got going.

I ran the 5 person marathon relay course that is coming up Sep. 13th.

Time 35:00,  mile avg. - 6:44

Noon run, sunny, temp 80

Much nicer temperature than yesterdays 90+.  I did a short but fast run.

Time 27:18,  Mile avg. 6:30

Noon run, sunny, temp 80+

Another nice day on the Jordan river path.

Time 40:48,  Mile avg. - 6:48

Saturday Morning run, temp. 65'

I was going to run a 14 miler this morning but last night my throat was hurting.  Then I had a bad night of sleep and when my alarm went off my throat hurt and I was tired.  I turned off my alarm, however my other alarms that are ages 3 and 6 soon came in.  It was then that I decided to go for a reduced mileage run.  I grabbed a soar throat Halls thing to sooth my throat and went for a jog.  I've been trying to avg. all runs under 7min. miles this week and after the first mile of 7:10 I was about to give up.  But I started feeling a bit better and then I got rolling ok. 

Time 45:50,  Mile avg. - 6:54

Labor Day morning run, Temp. 55'

The whole family went jogging an  biking.  We let Taunia set the pace.  We did a walk jog pattern.  We were walking at about a 14 min/mile pace and jogging at about a 8:30 pace.

Unfortuately, this whole weekend my throat has been killing me.  Hope it ends soon.

About a 11:20 mile avg.

Noon run, sunny,  temp 75+

Today was my Icecream run day.  They were giving out free icecream sandwiches in the lobby.  So I got the jogging clothes on and grabbed a icecream sandwich and started jogging.  The first half a mile went a little slower due to eating the icecream but then the rest of the run was powered by sugar.  My throat is still hurting just a bit so I sucked on a halls cough drop the rest of the way.  For awhile it tested like chocolate covered cough drop. 

Time 28:50,  Mile avg. 6:50

I was considering making a late enterance to the SF half but the cold slowed me down so I couldn't get a confidence builder longer run in over the weekend.