"A Hefty Hunk Of Steamin Junk"

I ran out towards Payson this morning via canal road and man was I over dressed it was really warm, like shorts warm. I started out slow and kept the pace that way until mile three when I picked it up just a little bit and then on mile 4 I went for a MP mile just to wake up my legs! I eased into it and then by the middle of it I was at a 7:30 pace, I ended up doing a 7:55 mile I haven't been under an 8 minute mile for a long time, it felt good, just a little twitch in my hip so thats good. My average pace was 8:48 with my heart rate at 152, total time was 40:52 the real tell, tell sign will be how I feel tomorrow;-)  I then finished up with some upper body weight training, all in all a pretty good day.

See ya tomorrow.

I ran in shorts this morning! Man did it feel nice, its suppose to cool down though towards the end of the week, oh well today was nice. I ran out towards Mini GU corner but stopped about a mile and a half short, the pace today was very, very easy average pace was 9:28 with my heart rate at 140, total time was 43:01...  The old hip was alittle sore but it seemed to do all right once I got going, and it stayed about the same through the whole run. I did some core training to finish up and did some light training on my legs, low weight with high reps, it seemed to help loosen my hip up, it also seems to help it when I run up hill too which is kind of weird...

See ya tomorrow.

I did my Payson loop this morning and I actually extended the run up the hill into Payson, I was feeling pretty good so I splurged! Kept the pace easy for the most part, 8:54, I had 1 mile where I dipped down into the 8:30 range, nothing spectacular. Total time was 45:55 and my HR was at 146, my hip felt okay but I did start to feel it towards the end but it was okay... I should say that its not my hip its my groin and upper thigh whats been giving me the problems, my wife tells me I need to be more specific;-)  I 'm hoping to be healthy by the end of the month, of course I have been saying that for about 8 to 9 months now, cautiously optimistic lets say...

See ya tomorrow.

I woke up to 4 inches of snow so I stayed in bed, I might run later today after work if I have time, otherwise I might just bag it for today!

I will see how the rest of the day goes and get back to you;-)

Later.

I ran out towards Pretty little hill but I did the easy way starting from the base of Harry's Hill, so pretty much down hill, and then something strange happened the Rocky's theme started playing on my Ipod and for the life of me I can't remember ever putting that song on my Ipod! There is no way that I can run slow during that song so I started to pick up the pace and it felt good, in fact when it was over I pushed replay and listened to it a again! I did an 8:15 mile for the first one and then I ran a 7:57 for the second one, not lightning speed but it was fun to wake my legs up just a little bit;-) My legs seemed to handle it pretty good which was a welcome sign, so it was a good day and I hope my groin continues on the road that its on, please, please, please.

Average pace was 8:42 and my HR average was 147, total time 46:00, I would like to do a longer run tomorrow but I will have to see how the weather is going to be and then go from there.

See ya tomorrow.

My goal today was to run a 10K at a moderate pace to simulate next weeks race so I headed out towards Mini GU corner and the pace was up beat but not fast I had 2 miles that were in the 8:15 range. I then turned and headed to Pretty Little hill and did the up hill route and made my way back towards mini GU corner until I hit 6.2 miles and then stopped. I averaged a 8:29 pace for the 10K and I found myself holding back mainly because I wanted to get in a double digit run today... My average pace was 8:40 with my total time being 1:34:40, my HR average was at 146. My groin felt really good today, I hardly even noticed it so I hope I am getting close to being healthy, knock on wood! I was hoping to run into my brother but I must have just missed him, maybe he had to work this morning, although I didn't get out until after 6:30 so maybe he went early.

Time for a nice warm shower and some breakfast;-)

See ya Monday.

I ran my Payson route this morning, started out with a pretty good head wind and then by the time I made my turn to head back to the house the wind had died down, just my luck... My legs were pretty trashed from Saturdays run, my calfs were extremely sore and stiff, I hope they get loosened up by Saturday. I will take it pretty easy for the rest of the week and just do some base mileage and get ready to get through Saturday. My average pace was slow today at 9:22 and my HR was at 138 with my total time at 48:16, no shooting stars this morning. I haven't seen any for along time, oh well winter is on the way out now anyway...

See you Tomorrow.

After all the snow last night and then some more this morning, there was no way I was going outside, so I headed downstairs to the treadmill. But then I realized that I didn't watch 24 last night but I had set my DVR to tape it so I sat down and watched it... It was awesome by the way! But then by the time I was done I only had about a half hour to go before I had to get ready for work, so I knocked out 3.30 miles on the treadmill;-) I did a first mile warm up and then speed up the second mile to a 8:30 and then did the last quarter in 8:13, I then cooled back down with an easy mile. Average pace was 9:05 with my total time at 30:00, I might try and do a couple more later tonight when I get home from work but that will depend on the time that I have...

That's about it, see ya tomorrow.

I couldn't get out of bed this morning, just pure laziness! Hopefully later today I will kick myself in the butt and get out and get something done!

Later.

PM- I got home from work and decided I need to get my lazy but out the door so I headed out towards Pretty little hill and ran that loop, I then headed out towards mini GU corner but stopped short and then headed back for home. I found myself going to fast so I would slow back down but then the last mile I seemed to feel better running at a faster pace (8:26) it just seemed to be less laboring... Tomorrow I will probably only run around 3 miles and then just a couple on Friday before Cindie and I head down to St George, it will be interesting to see how I hold up for the 10K, I'm not expecting to much... I'm running with my Bro. Curtis and my nephew Bryan, so it should be fun;-) My average pace was 8:50 with my total time at 53:56, heart rate was at 148, there was a little up hill today but not much.

See ya tomorrow.

I ran out towards payson this morning, just a nice easy 3 miles... Tomorrow I will just do a couple and call it good before I head down to SG. Pace average was real easy at 9:13 HR average was 135 and total time was 28:42, it was kind of cold out today, I'm ready for summer;-)

See ya tomorrow.

I just ran a couple of miles to shake out the legs for tomorrows race, (Spectrum 10K) well just a training run for me;-) We will be heading down to St. George a little bit later this morning, should be a good time and the weather is suppose to be fabulous!

See ya tomorrow.

I ran the Spectrum 10K with my brother Curtis and my Nephew Bryan... This is an extremely fast course the first 4 miles are straight down hill, my main goal today was to just stay with my brother and he started to push the pace from the get go! We average a 7:38 pace which felt very comfortable considering the limitted training that I have had, it was cool to run with my brother and watch him run a PR, it was alot of fun... Bryan had some IT band issues and had to slow down after mile 3 but he still ran an awesome race considering its his first race in along while. My hip felt really good which was cool and I have no noticable injurys or soreness, so maybe I was in better shape than I thought, so hopefully I can start to get ready for the hurricane half in may and get a PR... I was only off a PR by 4 minutes today so all in all it was a good race, I feel pretty good about it.

Went to In & Out and had a double double with a side of spread and it felt real good going down, its the simple pleasures in life that seem to mean the most;-)

See ya Monday.

I wasn't sure if I was going to run this morning or not, but I couldn't go back to sleep after I woke up at 5:30 so I got dressed and headed out. My legs didn't feel sore but once I got going I noticed they were a little sore and had little energy, so the race took a little more out of them than I originally thought... I ran my Payson route via canal road, and extended up the hill, I took a small break and then headed for home. I had about a mile or so left and I started to have stomach issues and lets just say it wasn't pretty, I had to take some walking breaks in there just to get home, I barley made it!!!;-) I decided to do a little bit more on the elliptical so I went another 20 minutes on that just to help loosen up the legs and hopefully they will recover a little faster. My average pace for the run was very easy at 9:00 total time was 45:07 with my heart rate at 137, like I said nice and easy.

See ya tomorrow.

I ran out towards Mini GU corner this morning, I was slightly over dressed but I was smart enough to wear shorts this time. My legs were really dead again today from the race on Saturday I had a hard time getting them to go, but I got through it;-) I talked to Pat Loss, he was on his way back from running in spanish, I tried to keep up with him in his car HaHa, he seems to be doing well and coming back into supreme form. Its really good to hear that he is feeling good again. My pace was very slow, my average was 9:21 total time was 47:41,with my HR average at 138, like I said my legs are really trashed... I finished up with some core training and push-ups.

See ya tomorrow.

I'm still suffering from dead leg syndrome so my pace was still very slow, except for the last mile I picked it up just a little (8:30) but it was still pretty slow... I ran my Payson route via canal road, extended version I felt okay except for the dead legs thing. Average pace was 8:57 HR average was 140, total time was 46:13. Thats about it, not much else to say.

See ya tomorrow.

I ran the pretty little hill loop this morning but I went the easy way so it is mostly down hill. My legs were totally trashed still and they were worst today than they were yesterday, I've only hit the wall a couple of times and that is exactly what they felt like today, it was everything that I could do just to keep them moving! Tomorrow I might have to take a day off and let them rest, very, very frustrating. The new Crisps Grocery store opened up yesterday here in little old Salem, and its nice. It will be so good to not have to drive clear to Payson or Spanish Fork to get a gallon of milk or to pick up a few things:-)

Later.

No running today, I'm on no sleep and so I thought it would be a great day to let my dead legs recover. I might run a couple of miles later this evening if I have time, but then again maybe not.

See ya tomorrow.

I didn't get out until after 7:00am this morning, and my legs were feeling pretty good so I did a progression run, I wanted to wake my legs up so they felt like they were alive. I started out with an 8:30 warm up mile and then progressed each mile a little faster than the previous one, and then they went like this; 8:20(147), 8:16(148), 8:09(151), 7:55(149), 7:57(157), I lost it a little on that last one, I then cooled down with a 2 miles... HR average is in Parenthesis's. Total time was 1:07:16 average pace was 8:20, HR average was 148, my legs started feel it towards the end,  I think I was still feeling the effects from last Saturdays race. After I got done my dad called me and said that the golf course was open so I hurried and showered and headed up and played a quick 18 holes, it was so nice:-) Played okay for the most part, but also had some issues on the back nine, but it was still fun.

See ya on Monday.

I ran out towards Payson via canal road and extended it up the little hill, was fighting snow for most of the way out but on the way back it seemed to let up a little bit which made it tolerable. My legs felt a little better this morning, I had a negative split on the way back and I wasn't even trying to, so thats a good sign. After I got home and made sure the kids got off on the bus to school, I was feeling pretty good so I ran out to the Stake Center and back which is just over a mile round trip, my average pace for the day was 8:40 and total time was 56:10, with my heart rate average at 145... So it was a pretty good and I'm glad I got out. I wanted to do some strength training but I have run out of time so maybe I will have to work some in this evening, if I have time.

See ya tomorrow.

I ran out to Mini GU corner, very easy pace, listened to some great tunes. Fleetwood Mac, Boston, and Journey and some Peter Frampton comes alive, good stuff. Legs felt okay but were getting a little heavy towards the end of the run, maybe I'm not ready for 6's yet... I did have a hard time getting out of bed this morning, I just seem to be tired most of the time, must be old age;-) Average pace was 9:09 total time was 55:43 and my HR average was 141, still laboring just a little to hard for that pace. Oh well,  hopefully time will change that and little more training.

See ya tomorrow.

When I woke it was snowing and I almost went back to bed, but then I decided I was up and needed to "Man Up" so to speak and get her done. I ran out towards Payson and the park but stopped about a half a mile short of the park and turned and headed for home. I was fighting a blizzard most of the way out but then on the way back it stopped and was actually pretty nice, I kept the pace pretty easy for the most part but I had another negative split coming back with out trying too. I had some 8:30 mile pace miles in there on the way back which felt pretty easy, so it was kind of a fun wintery morning;-) My average pace was 8:44 with my heart rate average at 145, total time was 53:27... I did some push-ups and core training to finish up, so I feel pretty good about the workout today, I hope it will continue through the rest of the year;-)

The wind was blowing this morning and then about a mile into the run I hit a driving snow storm and I was wondering what the Heck am I  doing out in this mess,and it was those snow pellets that hurt like crazy when the hit you, it was brutal!!! I stuck with it though and ran the pretty little hill loop and then with about three miles left the snow started to let up just a little bit and so it was tolerable... My average pace was 8:48 with my total time at 53:51, HR average was at 146, My legs felt pretty good going out but they started to feel heavy with about 2 miles left to go but that could have been from the head wind I was fighting the whole it pretty much wore me out! I wish spring would come back, this weather is getting me down big time;-(

No running yet today. I might go a little later this afternoon, I noticed on my total miles for the week that I was a little ahead of what I'm use to so I don't want to over do it. I don't think I'm ready to be running in the 40 plus mile range yet, maybe middle 30's for sure...

See ya later.

I started a little late this morning, just after 7 am. I ran out towards GU corner and then down into the riverbottoms, my legs were feeling pretty good on the way out but then towards the end they fell apart, the last 3 or so miles were pretty tough. But I hung in there and tried to finish strong, in fact my legs were tired but I had some pretty good splits towards the end, I mean I wasn't trying to push it to MP or anything, I just wanted to finish the way I started. I was averaging a pretty steady pace for the entire run so that seemed to be good, in fact I found myself trying to slow down because the pace was faster than I wanted for today's run...

My Average pace was 8:40 and total time was 1:45:33 and my HR average was at 148, a little high for my liking, but okay... I saw a few of the regulars out but I think alot of them were pretty much done by the time I got down in the riverbottoms...

Thats about it I will see you on Monday.

I forgot to post yesterday that England Dan Seals died so Saturday I listened to a bunch of his old songs from the seventies while I ran my long run, it was cool. I think I might do that again all next week, just to pay tribute... "Nights are Forever with out You" baby! You young guns won't know what the heck I'm talking about!

See ya tomorrow.

Another Snowy day and its getting mighty annoying! I ran out towards Payson and I had the wind in my face and snow on top of that, so when I hit my 2 mile mark I turned and headed for home... I decided that I would finish up on my treadmill, but as I got closer to home the snow stopped and the wind had let up just a titch so I headed out to the stake center and then headed back to the house. I had to push miles 5 and 6 as to get back home before My daughter jumped on the bus, I like to see her off every morning I'm a little anal about that...After seeing her off I tacked on one more mile at a real slow pace just to cool down and I was feeling pretty good too so I took advantage of that. My MP mile was at 7:39, my average pace for the day was 8:52, total time was 1:02:35 with my HR average at 143. I think I need to start getting up a little earlier so I get the mileage done before the my daughters bus and then have a little time left over for some strength training, I've kind of let that go as of late...

See ya tomorrow.

I am not feeling real great today, I developed a cough over the night and it is bothering me pretty good. My body is feeling run down and like I am coming down with something,so I just took it easy and got through it today. Average pace 9:12 average HR was 138, total time was 46:17... I'm ready for a nice long hot shower;-)

See ya tomorrow.