"A Hefty Hunk Of Steamin Junk"

Well I regestered for the St George Marathon this mourning and I hope I get in through the lottery. Last year I had to donate some money to a Charity to get in so hopefully I will fair better this year and have a little better luck. I mean I don't mind helping out a good cause but I think the lottery is unfair sometimes, but any way enough of that. My legs felt tired today and I have noticed that when I wear my Kayano 13's that my legs seem to get tired quicker I have heard that about this version but I will not use them for a week and see if that makes a difference. My splits went as follows; 8:19(150), 8:43(143), 9:00(143), 8:46(145), 8:34(141), 8:10(149), 8:06(152), 8:26(150). Miles six and seven were not real fast about 30 seconds off my Marathon goal pace so I entered them as MPM's. My average pace was, 8:31 with my Heart Rate averaging 146 total time was 1:08:06 . I felt better on my long run on Saturday than what I felt today, my legs still might be a little tired from Saturday's run. 

See ya tomorrow

Kayano 13 

I woke up late today and was only able to go 6 miles, total  time was 51:00. I felt pretty bad this morning my legs were feeling pretty tired.  More hill work tomorrow, Harry Davis Hill.

Wave Nirvana 3

This has been one heck of a week, my legs are dead. I am having a hard time getting  my legs to go and co-operate. It was beautiful morning though and the tempature was perfect. I went on my flat course today and I kept my pace at a nice easy jog as my legs wouldn't let me do anything else. I might be a little dehydrated and I didn't get enough carbs yesterday seems to be the general order, so I am going to try and eat alittle better the rest of the week and see if that makes a difference. My total time today was; 1:14:18 and my average pace was 9:09 with an average Heart Rate of 136.  I am not giving my splits today as it would be a total waist of your time and mine. I hope I will feel better tomorrow, but we shall see.

See Ya Tomorrow!

Asic's 2120

No run today, my legs are dead for some reason. I ran 8 miles yesterday and walked 18 holes of golf at Hobble Creek Golf Course, which is really hilly. I don't know what is going on with my legs they should be stronger than this but they feel really dead, like I have hit the wall or something. Tomorrow will be my standard 8 miles and then Saturday will be a long run of 12 miles. I hope my legs will be feeling better.

See you Then

Easy run this morning, I was just trying to get the legs moving. My legs gave out again with about 2 miles left to go in the run. I don't know what is causing this, it might be the increase of the weekly mileage or I have just hit a wall. My average pace was 8:26 with a total time of 1:07:28, and my heart rate average was 140.  My splits went as follows;8:26(135), 8:11(142), 8:24(143), 8:20(146), 8:12(141), 8:16(144), 8:44(139), 8:47(137). I am not sure why my legs are so tired all the time you would think as much as I work at it they would be stronger than they are, I don't know. Tomorrow I will be doing a twelve miler, I hope my legs will co-operate.

See Ya Tomorrow

Wave Nirvana 3

No running today. I did walk 18 holes of golf today at Hobble Creek Golf Course, it was a beautiful morning. Total miles walked were about 3 miles, very hilly. Played from the blue tee's and shot 75, my putting was horrible which cost me about 4 strokes. I could of easily shot even par or  better had I putted halfway decent, oh well there is always next time.

Running again  on Monday.

A nice cool morning for a run, started off slow and not much energy. I am just not feeling real great in the leg area, I am really struggling. Its been going on for the last few weeks and I can't seem to get past it. After about my third mile I started to feel a little better as you will see when I list my splits, but my last mile I felt like I had nothing left totally Bonked! My splits went as follows; 8:40(135), 8:57(135), 9:16(137), 8:32(146), 8:15(144), 8:27(144), 8:18(145), 9:02(140). Total time was 1:09:48 with an average pace of 8:41 which is about a minute off my Marathon goal pace, My average heart rate was 141. I will see what tomorrow brings, and try and do my best, tomorrow is run is pretty flat so my legs will or should fair better than they did today,  I will see you then.

Asics 2120

Today my goal was to keep each mile around 8:30, or atleast average that for the run. My legs felt better today until I hit that last mile and then they seemed to lose thier strength, other than the one mile that I ran faster then the other seven I didn't feel like I was pushing it. My foot is still bothering me, in my right arch area it is sore after I run and then for the first half mile mile until it gets loosened up. Today it hurt during the middle of the run too, which is a concern, I will continue to ice. My splits went as follows; 8:26(163), 8:12(147), 8:21(143), 8:27(148), 8:23(145), 8:43( 145), 8:37(148), 8:39(144). My average pace was 8:29 with an average heart rateof 147, total time was 1:07:53. I haven't tackled Harry Davis Hill for awhile but that is my goal this week, tomorrow I will do a recovery run and take it easy and then Thursday is the day, so we shall see.

I also did some core strength training, 200 crunches with 75 push-ups, all the crunches were done in sets of 50 on the rubber ball.

See ya tomorrow.

Wave Nirvana3

Recovery run today, as advised by Sasha I tryed to keep my heart rate around 130 but the only way I was able to do that was keep my mile splits around 9:30, I felt like I was walking. My Right foot is still bothering me, it does loosen up as the run gets going but then is sore after I sit down for a minute after my run. Its right on the bottom  of my foot in the arch of my foot. My splits went as follows; 9:07(174) my heart rate monitor was feeding me bad info on that first mile, 9:04(139), 10:04(137) steep hill in that mile, 9:06(141), 9:12(133), 9:24(134), 9:31(131) this is where I should be on my recovery runs, 9:12(134). My average pace was around 135 I figured on that first mile it was on flat ground and I was moving pretty slow so my real heart rate was more like 133. Total time was 1:14:50 and average pace was 9:21, it was hard to go that slow but I will just have to push myself to go that slow on the recovery day's.  No strength training today I am only Icing my foot, ooch.

Speed run tomorrow, hopefully my legs and foot will cooperate.

Asics Kayano 13

No running today. I wanted to give my foot a day off, the arch of my right foot has been really bothering me, I had it exrayed and there is  no fracture. I wair orthodics during the day but when I run I don't, I' ve tryed them but they seem to hurt my feet. It does feel alot better today but I can still feel it. I plan on running tomorrow, I will most likely take it easy I was hoping to to a tempo run but I don't know, I will have to see how I do after a couple of miles of warm up and then access it from there. Played 9 holes of golf at Hobble Creek Golf Course, shot 2 over par. I am going through some swing changes so I am a little off but I am seeing signs of improvement. Tomorrow We have a match at Gladstan golf Course in Payson, I always struggle there, but it is still fun.

See ya tomorrow.

I did a three mile tempo run this morning. I started out with a 2 mile warm up and then went into my tempo run. My gaol was to run the 3 miles at marathon pace and hold it for the three miles. My splits for those miles went as follows; 7:14(150), 7:17(161) which was a gradual uphill, 7:07(159) which was a gradual down hill to flat,  from there I did a 3 mile cool down. Total time was 1:08:23 with an average pace of 8:33, my average Heart Rate was 149.  I felt like I was in control fore the three miles of the tempo run the first mile I was feeling it pretty good but then the second mile I felt a little better, and I was really pleased with the third mile as I felt like I had great rythum. My cool down spilts I could not get my heart rate down below 130 like Sasha wants me to do,  they hovered around 145 and I was below a  nine minute mile on all of them except for the last wich I speed up on by accident. I don't know if I need to be concerned with that or not, it seems to me I should be able to slow down and my heart rate should go down as well. If anyone reads this please let me know.

Long run tomorrow, with some hills thrown in, see ya then.

Wave Nirvana(89)

Slow easy recovery run today, I tryed real hard to keep my heart rate around the 130 range. Sasha has given me advice to find my slow pace , I have gotten into the habit of not slowing down enough on my recovery runs. Today the course I ran on has a few hills in it and I really had to work at keeping  my pace down to keep my heart rate down. My average heart rate was 132 and my average pace was 9:19 total time was 1:33:16. My splits went as follows; 9:03(132), 8:59(136), 9:30(135), 9:29(135), 9:09(137), 9:01(132), 9:37(131), 9:49(128), 9:16(131), 9:17(130). I  hope Sasha will be proud of me for slowing down today, but I will have to see on that one. My right arch on my foot is still bothering me but it seems to be coming around, which is a surprise considering it was really sore while running today, I will see what tomorrow brings on that.

Asics 2120(71)

Tempo run today, standard 3 miles with a 2 mile warm up. Tempo splits went as follows; 7:11(155), 7:28(163) this had a gradual climb uphill, 7:11(160). Average pace for the run was 8:31 my average heart rate was 150 and total time was 1:08:13. Cooled down with a three mile jog, my foot is still bothering me not as bad as it has been though. It felt really good yesterday but then again I didn't run yesterday as it was Sunday and I never run on Sunday.

recovery run tomorrow and I will see how my foot does, hopefully it will recovery today enough so I can run tomorrow, it has up to this point.

See ya tomorrow.

Kayano13(71)

Recovery run today, I tryed to stay on a flat course with no hills so I stayed along canal road for the whole run. I think through experimenting I have found that my slow pace should be around a 9:30 mile,  any slower than that and it is painfully slow and seems to be wairing down my legs rather than recovery. My average pace was 9:46 which is a little slower than I need to be and my average heart rate was 130 total time was 1:19:14. Tomorrow I am going to tackle Harry Davis Hill and get some serious hill work in, and then Thursday I am aiming for another tempo run and then I will be heading to San Diego for a few days with my wife. I don't know if I will even run down there I might just take it easy and let my body heal up, but then again knowing me I will probably run in spite of my own stupidity.

See Ya Tomorrow.

Wave Nirvana(97)

Hill work today with a little tempo run thrown in. Harry Davis Hill was brutal, with a 15 mile an hour head wind and a 10% grade and a bad back its enough to do this 43 year old in. Did my standard 2 mile warm up and then at the start of mile three it is striaght up hill for a mile and a quarter and then with a head wind  it felt like my legs were in quicksand. About half way through I wanted to quit but I gave myself a pep talk and away I went. I was really surprised with my heart rate while this was all going on I felt like I had more in the tank, as you will see in my splits. My splits went as follows; Mile 3- 10:52(152) 10% grade for 1 mile, 8:45(148) not so hilly but still going up, 7:57(159) a combination of up hill and then down. 7:18(151) this mile was straight downhill and I did back off abit so as not to get an injury, I then did a 2 mile cool down. Total time was 1:11:51, I was really proud of myself today. That is a tough run and I really pushed it up those hills and still had some strength towards the end. I think my fitness is coming around, although I feel like I have along way to go to get where I want to be, but I feel that I am on the right track. Recovery run tomorrow and then I head for San Diego.

Asic 2120(79)

Standard recovery run this mourning, I am getting ready to head to San Diego this morning. I tryed real hard to keep my heart rate down below 130 but the only way to do that was keep my pace at about a 10 minute pace which seems kind of slow but I did it and my average heart rate was 129, when I first started out it was reading 155 and I don't know why it does that, I am going to change the battery today and see if that helps. I might need to get some contact gel to see if that makes a difference, total time was 1:18:43 with an average pace of  9:50. I am going to try and get a few runs in while I am down in San Diego, we are coming back on Sunday so have a good one, I hope it's warm down there.

Wave Nirvana 3 (104)

I was in San Diego this weekend we arrived on friday and it was a monsoon rain storm that lasted all day, so I wasn't able to run on Friday. Saturday the weather cleared and I did 9 miles of mostly easy running with some 400 meter sprints thrown in, with an 800 recovery in between, on mostly flat surface. There was a trail that ran along the beach and it was really nice I really did enjoy myself, it was beautiful. Total time was 1:19:00.

I would just like to ask all those who can, to say a prayer for the Haliday family that was killed on wednesday in a car crash, they were from Salem. Colton was a friend to my son Ethan,  he was at our house on Monday playing and now he is gone, Colton and his family will be sorely missed, Please pray for the Father, he is having a rough time. It really puts things in perspective and helps us all to see what is really important, Family.

See ya tomorrow.

Ascis 2120 (88)

Recovery run again today. My right foot is killing me still, it is just so sore. My legs where gone today, right from the get go.I have had some pretty bad running day's the last few weeks and I can't figure it out, I feel like I am a running turtle with no feet, just horrible. It was sheer perserverance that got me through today's run,  because I had nothing in the tank. The hill mileage was minor some were steep but not more than a couple of blocks, kind of more rolling  a nice change up from Harry Davis Hill. My average pace was 9:30 and my heart rate was averaged out at 138 total time was 1:16:10. No strength training today but tomorrow for sure.

Asic 13 (87)

My right foot has really gotten bad. I had it exrayed yesterday and there is no fracture, stress or other wise. Tryed to run this morning and about a 1.5 in to the run and it was throbbing and hurting to the point that I had to stop and turn around and head home. I ran/walked the rest of the way home, which was about a mile and a half. My brother-in-law is a foot doctor and he said because of my arch injury I have over compensated by rolling my foot to the outside which has caused this other injury. Needless to say I will have to take some time off, how much time I don't know, I quess that will depend on how quickly it will heal. I am just alittle depressed a major bummer, the best I can do is hope for the best and get through this as quickly as possible. I will stay in touch through the up-coming days to let you know on my progress

SeeYa.

Wave Nirvana 3 (92)

No running today as I am trying let my right foot heal. Walked 18 holes of golf at Hobble Creek Golf Course, lots of hills totaled walked 3.5 miles.

Did 30 minutes on the Elipitical Glider, kept my heart rate at around 125. I maxed it out at 150 for a few minutes but averaged 128. It felt like about 3 miles running so I will say I went 3 miles,  I also did 200 crunches and 70 push-ups.

I will be walking 18 holes of golf today at Hobble Creek Golf Course, very hilly and it is about a 3.5 mile hike up & down the holes. My foot is starting to feel better and I think I might try a small run tomorrow of 3 to 5 miles,  depending on how it does and if I am feeling any pain. This has been a long 3  days of not running, it really sucks, I am hoping that I can get back into it next week but I will take it slow and easy so as not to re-injure it again.

See ya tomorrow.