"A Hefty Hunk Of Steamin Junk"

I ran out to the riverbottoms and tree line road and then while I was down there I did a little two mile loop and then made my way back home. Passed all the Spanish Fork crew, Michelle and McKenzie and Pat Loss and the boys, they were kind enough to lend me a drink at GU corner.  I was able to meet Karl Hanson and a couple f other guys who I have heard about because of there tremendous speed, something I can only dream about having. I had 4 miles that I would consider Marathon pace miles, well at least they were closer to what I want, about 30 seconds off is all. 8:16(152), 8:05(157), 8:00(152), 7:56(148), I don't know what happened on my heart rate on that last one, weird. My average pace was 8:23 with my heart rate average at 152 and my total time was 1:49:44.

I felt pretty good leg wise, I kind of got tired towards the end, but one of my fastest miles was at the end so I was pleased with that. I do have a little stiffness down towards my angle on the front part of my left leg, which is kind of weird, I will have to watch that.

That's about it nothing to exciting but I was very pleased with the run... Time for a nap.

See ya Monday.

Asic 2130 (65)

I ran out to Payson Park and then headed back home my legs felt pretty good this morning which is a pleasant surprise after my long run on Saturday... I had a couple of semi Marathon pace miles sandwich in between my slower miles those were7:50 (150) and 8:01(152) respectively. My average pace for the run was 8:25 with a total time of 1:00:08, my average heart rate was 146 so a pretty productive run all in all. I am hoping to incorporate Harry's Hill into the mix this week and see how I do, I haven't ran that route for about 5 months but I feel like I'm ready.

See ya tomorrow.

Nimbus 9 (102)

My legs were dead this morning and as a result I cut my run about a mile short... This was what they call a true recovery run, slooooooooow. I ran out to mini GU corner and then headed back home, total time was 56:07 average pace was 9:20 and my heart rate average was 139... I'm not going to read to much into this run other than I must of been tired from the last couple of runs, I have pushed it pretty good to what I'm use to. I was thinking of doing Harry's hill tomorrow but that will depend on how I recover and feel tomorrow, maybe I might have to wait until Thursday, I don't know!

I also did the standard core training today, sit-ups and crunches and that's about it.

See ya tomorrow.

Asic 2130 (71)

I ran Harry's Hill this morning the first time in about 5 months, my legs felt bouncy and had some zip in them which is a good sign. I plan on doing this run once every couple of weeks until summer gets here and then I will start doing it once a week to prepare for SGM. When I turned the corner and that hill was staring me right in the face I thought Oh Crapola! My legs felt real good going up but my lungs were having a hard time, I was averaging an 8:30 mile for most of it but then lost it towards the end a little bit and ended runing it in 9:08which is pretty good for me. I then extended my run up towards the mail boxes at woodland hills but I went about half way to my 4 mile mark and then headed back down the same way I came via Harry's Hill. I took it pretty easy coming back down as to not injure anything, I feel really good about this run, very pleased! My legs were getting pretty tired towards the end but I was in a cool down mode at that point anyway. I know my legs are going to be trashed for tomorrows run but I feel like that is a good thing because as they say "No Pain No Gain"...

Average pace was 8:34 with my heart rate average at 147 total time was 1:09:19...

See ya tomorrow

Nimbus 9 (110)

I was curious on how my legs would recover after my hard run yesterday and I was pleasantly surprised, again they had some bounce and zip in them which was really a incredible considering I have been battling leg fatigue the last month... I was able to handle a pretty steady pace throughout the whole run, I ran out towards the BYU farm as that is the flattest course and I didn't want to have any hills to contend with. My average pace was 8:23 with my heart rate average at 145 total time was 58:54. I am truly pleased with this run and I feel like I am taking a big step forward with good things to come, but I always leave the door open for set backs as this is the nature of this hobby or sport, whichever you prefer... Hopefully my legs will co-operate again tomorrow and Saturday, there is always that chance of delayed reaction to the hard training, but I will keep my fingers crossed: )

I also did the standard core training with push-ups and sit-up and crunches using the rubber ball.

See ya tomorrow.

Asic 2130 (78)

Fridays have become my real recovery day, less miles at an easy pace to prepare for Saturdays long run... Ran out towards Payson out and back, nice morning, my legs felt good again and I really had to watch my pace because I went out to fast and really tried to slow down on the way back. My average pace was 8:44 with my heart rate at 139 total time was 44:54.

It was nice just taking it easy this morning, it gave me time to reflect on life and the difficulties we all face. My brother Curtis and I went over to the hospital last night to give my brother Shane a blessing. He has had a tough go of it physically suffering from diabetes since he was 12 or so and he hasn't taken care of himself the way that he should. His kidney's are failing him now and he has to go on dialysis and he's basically blind, but one thing that has struck me about my brother is he never complains, always up beat and he loves his family with all of his heart. Isn't that what life is all about:) If you new Shane and the life that he has led you would truly be amazed. So I decided out there today that I need to take life one day at a time and enjoy it every minute, and never take for granted those things that are important because life can be so short...

See Ya Tomorrow.

Nimbus9 (115)

This was a brutal run today, my legs were thrashed from the get go and I think I contribute that to the hard week of training, I also walked 9 holes of golf yesterday so maybe that didn't help. Its a good thing I didn't walk the whole 18 or I would have really been in bad shape... My average pace was 8:55 and the total time was 1:56:09, I like to keep my average pace under 8 and half minutes but it just wasn't going to happen today, my average heart rate was 140... I had 1 mile that was at an 8:24 mile pace but the rest were above that and pretty laboring for most of the run I had a rough time finding my rhythm and holding it.  Its a good run to have over and done with.

I ran out to the riverbottoms and tree line road and then did my 2 mile loop down there and then headed back home. Passed some of the Spanish Fork group, Pat Loss and the boys along with that McKenzie chick whose quicker than a cat, I'm glad I am always going in the opposite direction of her or she would chick me for sure, and I can't have that!!! Of course I'm so slow most time I am going to get chicked anyway so I don't know what the big deal is, Sheesh.

Asic 2130 (91)

I ran out to Payson Park out and back. Legs felt really clunky today so I took it pretty easy again. I think they are still wiped out from Saturday's long run they just feel dead... I want to get in a real legitimate tempo run this week, maybe Wednesday or Thursday depending on how I feel. My average pace was 8:56 with my heart rate average at 136 total time was 1:03:48 not much else to say except I hope I have a little more bounce and spring to my stride tomorrow, but we shall see.

See ya tomorrow.

Nimbus 9 (122)

I decided to do a little tempo run this morning, my legs were feeling pretty good so I started with a 2 mile warm-up at an 8:37 pace and then eased into my tempo run. The first mile was a surprising 6:57(154) and my heart rate seemed to still have some give in it. After that I did a recovery mile, 8:33(143), I just wanted to see if my leg was okay I still worry about that so I wanted to be sure...  I then eased into another tempo mile and that one was slightly slower but more like my marathon pace, or should I say my true marathon pace, 7:11(157). I seemed to be laboring just a bit more on that last mile although it was slightly up hill at the end, but my legs were getting tired anyway,  I then did a two mile cool down to finish off the run... My goal after this run is to work up to a 3 mile tempo run with no recovery in between, I am pleased with this run but I have a lot of work to do but I feel I am on the right track. My main goal right now is to stay healthy, improve my speed, or at least get my speed back and then get some hills in. My average pace was 8:13 with my heart rate average at 146, total time was 57:53

I also did the standard crunches and push-ups using the rubber ball and alternating between sets of each...

See Ya Tomorrow.

Asic 2130 (98)

Not much to say about today's run other than My legs were gone from yesterdays tempo run, and I mean they were really gone!!! I felt like I was back in High School trying to break a 9:30 mile and let me tell ya it didn't happen! My heart rate never got above 130 very very sloooooooooooow....

Oh well, no pain no gain. Hopefully tomorrow I will have my legs back.

See ya then.

Nimbus 9 (126)

I ran out to the old BYU farm, out and back my legs felt a lot better this morning so I did my regular 7 mile loop. My average pace for that loop was 8:36 with my heart rate at 141 total time was 1:00:40... After seeing my daughter of to the bus I decided to head out to the old Barn on Canal Road for a few more, I kept it a nice easy pace just trying to cool down and that was an average pace of 8:55, total time was 18:06. My average heart rate was 138, legs felt pretty good through both runs and so I was happy with that, I hope that tomorrow I will be able to do another recovery run to get ready for Saturdays long run. My goal for next week will be to have a reduced mileage week as this is my 4th week in row of higher mileage, at least for me its higher mileage...

Last night I had the opportunity to go with the youth in our ward to the temple to do Baptisms for the dead, it was a lot of fun mainly because I was able to go with my daughter Abby and dunk her a few times, it was a great experience... She's a great kid and I am very blessed to have her in my life, she keeps me on my toes!

See ya tomorrow.

Asic 2130 (107)

I couldn't get my but out of bed this morning so I had to wait until I got home from work so I could get a few miles in. I hope I'm not to dead for tomorrows long run, I guess we'll see! I kept the pace pretty steady and up beat, my average pace was 8:20 with my total time was 46:13 I forgot my heart rate unit so I don't have any numbers on that... I ran out towards Payson, out and back and then went down to my son Ethan's friends house to check on him and then I headed for home. It was nice I ran in shorts and it was pretty mild, I've got to go so I can get ready for my daughter Abby's Choir concert.

See ya tomorrow.

Nimbus 9 (131)

I ran out towards GU corner and then down into the riverbottoms once I was down in there I did my two mile loop and then headed  back to GU corner... My legs did pretty well until I had about 3 miles left and then I just hit the wall and I felt like I was walking, it was brutal! After I got back to GU corner I did another  mile loop back to GU corner and then stole some Gatorade from the Spanish Fork boys & girls and then started to make my way back home. My wife Cindie came out to check on me just to make sure I was still alive and she brought me some more Gatorade which was welcomed, after a brief hello and goodbye I tried to finish up and I did. My average pace was 8:53 with my heart rate average at 140 total time was 2:04:33 not real fast but I Got-R-Done... Passed all the Spanish Fork dudes and dudette's planned it just right again so I didn't get Chicked, so that was a plus! Next week will be a reduced mileage week, probably 10 to 15 percent, but I will have to see how I am doing before I make up my mind, it might be closer to 20% after the way I'm feeling right now!

See ya Monday.

Asic 2130 (121)

Rest day...

This week is a reduced mileage week for me, I plan on doing a progression the next 3 days 5, 6, 7or8 on Wednesday and then back down to the weekend. And then the maximum I will do on Saturday is 10 miles from there I will have a couple of weeks until Strider's Half and I will probably do a mini taper the week of Strider's... So for the 5 miles today I had an average pace of 8:38 with my heart rate average at 139 with a total time of 44:19 my legs felt okay still just a little tired from Saturdays run. I do plan on doing Harry's Hill this week and that will most likely be on Wednesday or Thursday depending on how I am feeling, we shall see. My route today was out towards Payson via canal road out and back, I threw in some strides towards the end of each mile just to simulate my race pace and turn over my legs a little quicker. That's about it just kind of boring for a Monday, sorry!

Nimbus 9 (136)

I ran out to mini GU corner and then turned and headed back home, pace was slow and laboring and I didn't feel real productive... I picked it up on one of the middle miles and then just coasted home in cool down  mode average pace was 8:52 with my heart rate average at 137 total time was 53:27. If my legs feel better tomorrow I might tackle Harry's Hill if not I will do the rolling hills loop out to Payson Park and back, but we shall see what tomorrow brings. No strength training today as I did that yesterday, upper body workout on the Bowflex and core training on the rubber ball, tomorrow I will probably do the same workout...

See ya tomorrow.

Asic 2130 (127)

I was sick of running in the black of the morning so I slept in and then ran at around 6:00pm after I got home from work... I ran out towards mini GU corner via canal road out and back, I was feeling pretty good so I decided to do a tempo run and see how long I could hold my pace, I didn't feel like going marathon pace but I wanted to do a tempo that I could hold for awhile. I think they call it a tinman tempo or something like that, my splits went as follows; 7:57(141), 8:15(146), 7:59(144), 8:02(150), 8:10(156), 7:39(158) and then I cooled down with a mile at the end and that was 9:02(148)...  My average pace was 8:10 with my heart rate average at148 total time was 57:31. One thing that was pretty cool was my last tempo mile it was the fastest of them all  it felt like I was working the least on that mile, which is a good sign. I felt really good about this run because I had already walked 9 holes of golf and my legs felt pretty frisky even after that so that is a good sign as well. I will see how I feel in the morning and determine then If I am going to run in the morning or if I will wait till after work, I want to make sure I have recovered enough for tomorrow's run...

It was sure beautiful out today, shorts and top was all I needed. No beanie no gloves no tights I felt light as a feather!!!

See ya tomorrow.

Nimbus 9  (143)

I ran out towards Payson this morning, out and back and I kept the pace nice and easy just trying to recover from yesterday's later run. My legs were pretty trashed from yesterdays tempo run but not as bad as I thought they would be, my average pace was 8:59 I didn't have my heart rate monitor on I don't have any numbers for that, total time was 46:08. Not much else to say on this one I am still keeping my miles lower this week as it is a reduced mileage week, I'm still not clear on what I will do tomorrow or Saturday but I will play it by ear... I will be running these days but I just don't know how much, I have the striders half in a couple of weeks so I will ramp the mileage back up for next week and then do some tapering the week of the race. I usually do some strength training today but I got up late and I have got to get going, so I'll see you tomorrow...

Asic 2130 (132)

I ran the Payson park loop but its an abbreviated route, I don't go all the way to the park, I cut it off about a mile short and then  I head back home... I took it really easy on the way out and then on the way back I did a progression run for two miles increasing my speed and then cooling down with a half mile at the end. The progression miles were as follows; 8:32(139), 7:46(150), and then I cooled down. I felt good on this run I didn't feel like I was working to hard on the faster paced miles so that was pretty cool. Tomorrow I will do Harry's Hill and then call it a week, next week I will ramp things up for one more week and then do a mini taper for the striders half. It will be interesting to see how I do in a couple of weeks I really don't know where I'm at, but I guess that will tell me...

See ya tomorrow.

Asic Nimbus 9(149)

I ran out towards Harry's Hill and did the dirty deed, I took it pretty easy up the hill about a minute of my usual time as far as pace goes. My legs felt pretty good going up and my heart rate stayed in the lower 150's as opposed to when I'm running it all out it is closer to the high 160's... As I was coming down I passed Pat Loss and a few other runners just making their attempt up the hill, I then headed back down and then out to the old BYU farm and then turned for home. During that stretch I had a few faster pace miles in there so I counted those as MP miles even though they were about a minute off my actual pace... My legs were getting tired towards the end, but that's okay no pain no gain, so they say! It was a little colder today than it has been and I can't seem to get warmed up, but maybe a hot shower will do the trick. I hope anyway! My average pace was 8:50 with my heart rate average at 138 total time was 1:30:09, pretty boring I know but I Got-R-Done!

See Ya Monday.

Asic 2130 (142)

I slept in today and it felt good! Then I took most of the morning and prepared my Sunday School Lesson, Happy Easter!

Rest...

I don't know if I should keep my mileage about the same as I did last week because of the race on April 5th, or do my normal mileage this week and then do a mini taper the week of the race, I don't know...

I guess I will play it by ear and see how it goes.

I ran out to Payson Park out and back, I didn't feel real great this morning my legs were pretty tired which was kind of disappointing I thought I would have more energy after last weeks less miles, maybe they will feel better tomorrow I will have to see. I had a couple of 8:30 pace miles in there but nothing to brag about, my average pace was 8:43 with the total time of 1:02:13 and my heart rate average was 139... Not much else to say, pretty boring but as Tom would say "Every run is a Great run" and I will take that as it is...

See ya Tomorrow

Nimbus 9 (156)

I ran out to the old BYU farm and the red brick house and then turned and headed for home. My legs felt a little better but still not zippy I was able to do some strides towards the end of each mile just to keep my legs alive... My average pace was 8:23 with my heart rate average at 142 total time was 59:08 I had a couple of mini tempo miles in there and they were, 8:26(142), 7:59(142), and 8:11(145) I counted the latter two as MP miles. I also did my standard Tuesday core training alternating between the rubber ball for crunches and push-ups. It was sure nice and warm out, I was a little over dressed but I think tomorrow I will maybe wear shorts, but we shall see.

See ya tomorrow.

Asic 2130 (149)

I ran the Payson Park loop and boy did my legs feel trashed, it was a good thing that this was a recovery run because they were dead! This is the weird thing about running that I have not figured out yet, why the legs can feel like this and be so dead when there is consistent running on a daily basis. I am glad there is no Harry's hill this week, it would be brutal... My average pace was 9:06 with my heart rate average at 135, total time was 1:05:05 it was another nice morning out I was able to wear shorts and it felt good, I think spring is on its way and this is a great thing! I am hoping for my legs to feel a little better tomorrow and have more spunk in them! "Can you hear me legs get with the program" : )

See ya tomorrow.

Nimbus 9 (163)

As I headed out to mini GU corner trying to get my legs moving I was thinking maybe I should turn around and just head home, but I stuck with it and then once I got out to Mini GU corner I took about an 90 second break. I started to head back for home and it was like a switch had been turned on and my legs were starting to co-operate! So I decided to do a progression run for a few miles and just see how it goes. My first split was 8:49(135), and then, 8:18(147), followed by 7:58(148) counting that one as a MP and then I cooled down for mile, 8:28(139). Now I know that's not blazing speed but, it was a major mental victory for me... I think the reason I have been having trouble with my legs the last little while is I noticed that the last couple of runs I haven't had a banana before I go and I think that has been affecting me, at least contributing to it. I had a banana before I headed out this morning and then I think it kicked in just after my third mile, my average pace going out to GU corner was 9:30 my average pace for the entire run was 8:50 so I had a pretty good negative split. That was an incredible turn around for me as bad as I was feeling going out. My average heart rate was 138 with my total time at 1:02:24, I also did my standard core training using the rubber ball and then doing my push-ups.

See ya tomorrow.

Asic 2130 (156)

I ran the Payson Park loop again this morning except I didn't go all the way to the park, my legs felt okay not good but okay...I tried to take it easy for most of the run just trying to get ready for tomorrows long run, I still don't know how far I will go, I will have to wait and see how I am feeling. It was a little brisk this morning, I sure can't wait for summer to get here I have had enough of this cold weather it has been a loooong winter. My average pace was 8:48 with my heart rate average at 136, total time was 53:22. Not much else to say except I got her done and can put this one in the books! : )

See ya tomorrow.

Nimbus 9 (169)

I ran out to the river bottoms past GU corner and then down through tree line road, once I hit my 5 mile mark I downed some GU and then did my 2 mile loop down in the river bottoms... I passed all the usual suspects, I didn't see Tom and Kim though, they must of slept in can't blame them because I almost did myself. After I did my 2mile loop I headed for GU corner and downed some fuel and then headed for home, my wife Cindie came out when I had about 2.5 miles left and brought me some Gatorade which was awfully nice of her:) Thanks honey, your the best!:) I felt pretty good today other than the last mile my legs really went on me and it seemed like it took for ever for that last mile to get done, but I "Got-R-Done". One week until Strider's Half and I am getting excited, I'm not sure how I will do because I am not in the best race shape but it will be a good test to see where I'm at and what I need to work on... And hopefully I will be able to meet some more of my fellow bloggers.

My average pace was 8:42 with my heart rate average at 142 and the total time for the run was 1:44:38, so not real speedy but I did have a few MP miles in there or tempo miles not true marathon pace that is. Well, that's about it for this week I will do a mini taper next week and hope for my legs to be strong and ready to go!

See ya Monday.

Asic 2130 (168)

Rest...  I rested pretty good this morning and I hope for a little mini taper for the race on Saturday, I would like to preform well,  but we shall see:)

Time to get ready for church and getting the kids ready can be a chore, so wish us luck!:)

See ya tomorrow.

I was not running In the snow this morning the wind was blowing it sideways and I just didn't have it in me. So, I waited until after work and decide to get her done:) I noticed that I only needed 9 more miles to get 200 miles for the month so I went for that. I ran the Payson Park loop and then headed up to the new payson swimming poll which is my 4 mile mark, and then I headed for home.  When I got home I did a mile loop around my house to get in the 9 miles... I wanted to do a 3 mile progression run and I wanted my last mile to be my best and those miles went as follows; 8:00(146), 7:53(154), 7:18(160) I felt pretty good about that last mile and I had done a lot of hills on this route and those tempo miles were towards the end, so very pleased with that part of the run... I did a 3 mile warm up at a 8:30 average and then cooled down with 3 miles at slightly faster pace, so my average pace was 8:11 with my heart rate average at 150 and total time was 1:14:12... I will now start to taper for the race on Saturday and hope for the weather to warm up I have had enough of the snow and cold! 

See Ya Tomorrow

Nimbus 9 (178)