"A Hefty Hunk Of Steamin Junk"

I am back on the road again! My foot felt okay, the main pain I had last week seems to of healed but the facitis is still hanging around in my arch and heal, I am going to hold on to the 5 miles a day for awhile and see how it goes with that part of it. I took it real easy today, I have picked up a head cold on top of everything else so I am not feeling real well. My heart rate was really elevated most likely from the cold I am fighting, but my average pace was 9:27 and my heart rate hovered aroung 140 total time was 47:42. I kept it around 2 minutes of my marathon goal pace so that was good. I also did some strength training on my legs and some serious stretching on my calfs and arch area of my foot,  I also did the standard 60 push-ups and 200 crunches on the rubber ball to round out my strength training for the day.

I will hopefully see you tomorrow.

Asic 2120 ( 93)

No running today, sicker than a dog. I did walk 9 holes of golf at Hobble Creek, total distance is about 1.5 miles, I shot 36 even par, not bad for being sick and being totally out of it. I wanted to play 18 holes but my son had a soccer game and so I couldn't miss that so I settled for 9 holes.

No running today, still sicker than a dog but feeling alittle better. My plan is either to run this evening or start again in the morning ( friday),these last few weeks have been a total waist of time I will be hitting it hard tomorrow and at the same time taking it easy. My gaol is to do a 5 to 6 miler tomorrow and then try alittle longer run on Saturday, but that all depends on how I am feeling. My foot seems to be doing better and I will also evaluate that as well depending on when and what day I run.

See Ya Then.

Just a nice easy run this morning. I think I might need to go and see my brother-in-law the podiatrist for my foot I just cannot get rid of the planters fascitis, it is sore when I first start out and then it feels pretty good during the middle but then towards the end it starts to bother me. I don't know, any advice out there for this, it is right in my arch and heal area, och. For the most part I felt pretty good for the run other than my foot, my head cold is still front and center but not as bad this morning as it has been. My average pace was 9:14, total time was 55:41, and my heart rate maxed out at 160 which was in the middle of a small hill that I pusched it pretty hard on. My average heart rate was 146, alittle high but I think that is becuase of my cold and not feeling good because I didn't feel like I was pushing it at all today. Tomorrow I am going to try alittle longer run but that is going to depend on how I am feeling and my foot, maybe 10 miles or a little less.

Wave Nirvana 3 ( 98)

I did a mini tempo run this morning, my foot was feeling okay so I tryed a 2 mile tempo run. I did a one mile warm up and then started the tempo. First split was 8:06, foot still feeling okay so I decided to do a marathon pace mile which was 7:40 after that I did a recovery mile just to be safe. Then I did another tempo mile for the forth mile but not quite as fast, 7:57 my foot felt pretty good so then I did a 3 mile cool down, total time was 1:10:54. My heart rate was a little high average rate was 155 I am still not feeling a 100% it maxed for the three mile tempo at 167 for that stretch. On the cool down it hovered around 145 which is still high, which tells me  I am still fighting an infection. I'm glad tomorrow is a recovery day and I can take it easy, no running.

Kayano 13 (95)

My foot felt pretty good this morning, but I still don't want to push it especially after I did a tempo run on saturday for a total of 8 miles. Today I went with just 6 miles and I only did one mile at marathon goal pace, well it was alittle faster than my 7:40 goal pace. I did a warm up mile followed by my marathon pace  mile (7:16) and then I kept it right around 9:00 mile for the rest of the run. My average pace was 8:48 and my heart rate was still a little high from my cold at 149. It peaked at 167 during my tempo mile and my total time was 52:51 for the six mile total, I also did 20 minutes of upper body weight training on the bowflex. My foot is hurting a little more today than it did on Saturday, but I will ice and massage to help with the pain and hopefully I will be able to run tomorrow even if it is only 3 to 5 miles easy.

Asics 2120( 99 )

Recovery run today. My foot was sure sore last night, I walked 9 holes of golf in the afternoon and then took a cart for the 2nd nine holes, shot a 72 for the holes, 1 over par at Hobble Creek Golf Course. My foot was really sore last night around ten oclock so I iced and strectched and massaged for about an hour and when I woke up this morning it felt pretty good. I really tryed to take it easy this morning, kept it right around the 9:33 mark for the six miles and it was surprising I had no pain at all. My average pace was the 9:33 and the average Heart Rate was 139, which was better. Total time was 57:22, my first mile my heart rate was giving me bogus intell, it said my Heart Rate was 160 at a 9:30 pace which was wrong it was more like135. But all in all I felt pretty good I will see how my foot feels throughout the day and then try again tomorrow. I also did 35 minutes of leg training with the weights and some core training on the rubber ball.

Wave Nirvana 3 (105)

Another little tempo run this beautiful morning, what a wonderful morning! I did a one mile warm up and then went into my first tempo mile, I kind of eased into it that split was; 7:45 and the second split was alittle better at 7:24 then I did a three mile cool down and those splits avergaed at around a 9:10 pace. My Heart Rate for the mini tempo held at 154 so I probably had alittle gas left in the tank, but I choose to take it easy as I am still letting my foot heal up and do not want to take any chances. I found out yesterday that I made it into the St. George Marathon along with my borther Curtis, so that is exciting. I am going to take the next three weeks and try to keep the same pace so hopefully my foot will heal up quickly. Total time today was, 51:48 my average pace was 8:38 which is about a minute off my Marathon Goal Pace.

Asic Kayano ( 101  )

Just a nice easy recovery run today. My foot seemed okay, but still not 100%. My goal today was to keep my heart rate below 140 and I actually was able to accomplish that. My average Heart Rate was 135 and my  avergae pace was 9:15 with a total time of 55:33. That was probably a little faster than it should be but my heart rate was okay so I wasn't to worried about it. Not much else to say, I want to keep my mileage around 35 to 40 miles per week for the next couple of weeks just to let my foot get stronger and heal up. If it doesn't get back to 100% by then I might need to cut back a little more,  I need to get it there before I start kicking it up for the Marathon.

See Ya tomorrow

Asics 2120 (105 )

Today was Harry Davis Hill Day! I was feeling really good this morning so I decided to see if I could finally set a PR on this darn hill. My previous best was 9:52 for the mile long hill, so I decided to push it. I wanted to make sure my heart rate didn't break the 167 to 168 range but I knew at that rate I would be pushing pretty hard, but I went for it. My split for that mile was 9:21 and my heart stayed right at 167 through the whole split. I am siked, if you knew this hill you would clearly understand how good this is, especially a runner of my caliber who is on the lower end of the food chain so to speak. My last split I was going at a faster pace tring to get home before my kids caught the bus, and I just barely made it: 8:13 on that split. The reat where done a a recovery pace of 9:00. Total time was 57:52, (which is a PR on this course for me) average Heart Rate was 150 and pace average was 8:46. It was a great morning for a run and I feel really good and happy my foot felt really good through the whole run. See ya tomorrow, and GO JAZZ!!!!!!

Wave Nirvana 3 (111 )

I wasn't able to run this morning so I ran this evening, to much going on. At first I thought I would just do my regular 6 mile run, but then I kept feeling pretty good so each mile I went a little further and I tryed to keep my pace at a more steady pace. I started out with a 8:36 mile, and then I gradually speed up with each mile, 8:13, 7:22 and then I did a recovery mile of 9:01 and then speed up to a 8:24 for two more miles. The last four miles I gradually slowed down with each mile, my foot was alittle sore and still is. I have Iced and stretched and massaged,  I hope I  haven't over done it again. Total Time was 1:29:21 average heart rate was at 150, my one marathon pace mile my heart rate maxed at 167.

Kayano 12 (10)

I started out slow with a couple of warm up miles and then I started to pick up the pace alittle bit. I am still nursing my foot and trying not to over do it so I kept the tempo to two miles as opposed to the standard three mile tempo. The first mile I eased into it and then pushed it towards the end (8:02) and then the second mile I started to feel pretty comfortable and pushed it pretty good (7:37). My foot felt okay, its wired sometimes it feels pretty good and then it depends on each run how it recovers. I don't know maybe it is one of the shoes I am wearing, I have three different pairs that I have been rotating. My heart rate for each tempo mile was 153 for the first and then 166 for the second, total time was 51:52 with an average pace of 8:38. I had 4 cool down miles in between the tempo, I finished up with some upper body weight training and some core training.

Asic 2120 ( 111 )

I did my regular 6 mile recovery run, average pace was 9:06 with my heart rate at 135. I also did a .5 tempo in the middle of the run just to break up the boredom. My foot felt pretty good I seem to be on the tail end of this injury but I still plan to take it easy for the next couple of weeks. My wife Cindie has expressed an interest in running, she use to be head Cheerleader at Spanish for High school but has gotten out of shape, so she wants to loose a few pounds(30) and get back into shape, so we started out with a mile at a real easy 11:30 pace and she wants to increase that to about 3 miles. So I have started running with her in the mornings after my run which will give me an extra mile a day. I was really proud of her today she did really well. She has a bad habit of wanting to go to fast so I had to slow her down a few times but she got the hang of it.

Wave Nirvana 3 (118)

I woke up  late this morning so I only had time for a 5 mile easy run and then I ran with my right after that for a mile which gave me the six miles total. My average heart rate for the six miles was 128 which is better for a recovery run, total time was 58:34 average pace was 9:44 which is about 2 minutes of my marathon goal pace. My foot is really sore today as well I plan to Ice and massage to see if that will help, not much else to say.

See ya tomorrow.

Kayano 13 ( 107 )

Harry's hill and a head wind are not a good combination, I wanted to keep that mile and change under a 10:00 mile pace with the conditions. I was able to do that but it wasn't easy (9:49) once I got to the top there was no wind, go figure! After reaching the top I turned and headed back down, I pushed it pretty good. I started off with an 8:08 split and then really kicked it up a notch my next mile split was 6:43 and I reached my threshold on that one. After that mile I did a cool down and keeped it right at 8:24 for the mile and some change. I set a new PR for that 6 mile course at 50:50 and My heart rate peaked at 167.  I then did another cool down mile with My wife Cindie and she did great, she has ran everday this week and has been a real trooper. Total mileage was 7.50, my foot got a little sore towards the end but is feeling okay, still not 100% though. I also did strength training on my legs for about 20 minutes and 10 minutes of core training, all in all it was a pretty good workout!

Asic 2120 ( 118 )

Real easy recovery run today, ran 6 miles on my own and then finished up with a mile with my wife. I am so proud of her, she has ran everyday this week and then crossed trained on an elipitcal glider  for three days, way to go Cindie. My foot is still giving me some problems, it seems to recover enough for me to complete the next day's run but then is sore most of the day. I want to try and do a 12 miler tomorrow and then a 2 miler with my wife for a total of 14 miles, but I will have to see how things go and how my foot holds up. I will be playing Golf today at Hobblecreek Golf Course I plan on walking the front nine and then riding the back, I played Wednesday and shot 75 for the 18 holes I hope I play better today.

See ya tomorrow.

Wave Nirvana 3 (125 )

I wasn't able to run this morning, I had a golf tournament that  started at 7:45 and so I didn't have enough time to get it done in the morning. I shot 75 for 18 holes, not that greatest round,  I then took a lesson from John Geertson for about a half hour and he gave me some things to work on. I came home and my wife wanted to go out  tonight so the only time I could run was 2 oclock this afternoon, right in the middle of the heat and it was brutal. I was only able to go 8 miles, I had hoped to go 12 to 14 miles but it didn't work out, so I did the best I could. Between the heat and the head wind it was everthing I could do to finish, but I did and I am pretty proud of myself. Total time was 1:12:39  average pace was 9:02 heart rate was a bit high because of the head wind and working me extra hard (148). My foot is still sore but I feel like I had a pretty good week considering what I am dealing with. Congrats to all who ran the Ogden marathon today, you all did wonderful. No strength training today, trying to take it easy.

Asic 2120 ( 126 )

I did a mini tempo this morning running to Payson and back to my house in Salem. I did a warm up mile and then I did 2 miles with a 400 sprint and then a 800 cool down, then I did a mile recovery. I then did a mile tempo at marathon goal pace (7:09), then I did a 800 cool down followed by a 400 sprint and then a 400 cool down. Total time for the 6 milemini tempo was 51:15, I then ran a cool down mile with my wife to round out the seven miles total time with that extra mile was 1:02:21 . I felt pretty good through the whole run, the marathon pace mile was in control and probably a little faster than I am use to. My goal is to keep my pace at around 7:40 pace for the marathon and with the Riverwoods 10 mile race looming it will be a good test of where my fitness is, hopefully my foot will cooperate, It is still sore after I run but having the day off on Sunday seems to help it prepare for the week, tomorrow I will take it easy and do a recovery run and see how sore it is.

Kayano( 114 )

A very nice recovery run today, my foot was sore but not unbarable. I was able to keep my Heart Rate under 130, it averaged at 128 so I feel I am on the right track, if I could just get my foot back to 100% I would be feeling great! Average pace was 9:35 which is 2 minutes off my marathon goal pace. I would think Sasha would be proud of me today, as far as my Hear rate goes and slower pace. Ran one of the miles with my wife, she is doing a great job. She has a goal to run a 5K in August, we have started out at 1 mile a day 6 days a week and then we will start to bump it up when she is doing better with the mileage she is doing  now.

Wave Nirvana 3 ( 125 )

I wanted to push it a little this morning and so I decided to do a 3 mile tempo run and see how my foot holds up. I ran the payson canal road loop and started with a warm up mile and then eased into my first tempo mile, my heart rate maxed at 161 with a split of 7:28 I then decided to do a recovery mile just to play it safe with my foot. I then started with a two mile tempo trying to see if I could hold the pace for the two miles and those splits went as follows; 7:14 HR 162, 7:18 HR 161. I was pretty proud of myself for the splits my actual Marathon goal pace is around 7:38 so I was happy with the splits, I felt in control and in rythum for the most part. I then did a cool down mile on my own and then finished with another easy mile with my wife to round out the 7 miles and some change. Total time for the 6 mile tempo was 48:49 which is a PR for that course, total time with my wifes mile in there to make the seven miles was 59:36. My foot seems about the same as it has been  so hopefully I will recovery for tomorrows run, I iced it real good when I finished the run so hopefully it will calm down as the day goes on.

Asic 2120 (125)

A nice easy recovery run this morning, ran 6 miles on my own and then 1 mile with my wife. My foot was pretty sore through most of the run but it is feeling better now, I hope I can get it back to 100% in the next couple of weeks or I might have to go for a cortizone shot to knock it out! Planters can be frustrating. I also did my usual strength training on my legs for 20 minutes and then I ran out of time so I wasn't able to do my core training, I hope to do that later tonight. I think it will be Harry's hill tomorrow if my foot will cooperate, Yahoo!

Asic Kayano (121 )

I ran Harry's Hill today. I tryed to just take it easy and keep my heart rate as low as I could, I knew that when I started up Harry' s hill that it would peak at around 160 to 165 and I was right, it was 161. Then I also knew that my heart rate would decrease once I started back down, and it did. My average heart rate was 141 which is probably a little high but that is because of Harry's hill, other wise it would of been around 130 total time was 1:00:34. My wife didn't run today so I only did 6.60 miles as oppposed to the seven. Tomorrow I hope to do a long run of 10 or more miles,  my goal is 13 and that is depending on the time I have and my foot. Speaking of my foot when I woke up this morning I had no pain but by the time I was finished It was a little sore, so I am hoping I am on the tail end of this in-jury and that as the day's go by I will see it getting back to 100%. I also did 30 minutes of upper body weight training and core training.

Wave Nirvana 3 ( 131 )

I walked 18 holes of golf this morning at Hobble Creek Golf Course which I have mentioned in the past is very hilly, so I couldn't run this morning because we started at 7:00 am so I had to wait to run this afternoon. I played pretty good. I shot 70 which is one under par for the 18 holes, so some of the changes I have been trying to implement kind of worked today. I still had some errant shots but not as bad. My legs where pretty much gone before I started running but I did my best and ran 9 miles. The heat kind of took the rest of the energy that I had left and I didn't get the 10 miles I had planned but I thought I would take it east and not push my foot to much, it was a little sore from all the walking. My average heart rate was 136 total time was 1:27:56 as the time shows I took it really easy, I think my average pace was 9:40 so I got her done and that is about it. I am looking forward to the day off tomorrow to recoup and take it easy, see you on Monday.

Asic 2120 ( 134)

It was a beautiful morning for a run. It was perfect, I decided to take it easy today because my foot was actually feeling really good and I didn't want to push it, so I took it easy. I had to get up at 4:00 am and head out the door because I had another golf match at 7:00 am, so I was out early. I wanted to keep my pace at 2:00 minutes off my Marathon Goal Pace and my Heart Rate at or below 135 as an average, I was able to do that. My average pace was 9:25 and my heart rate was 134 total time was 1:06:10,  felt like it was a nice easy run. My golf game was not as good as Saturday but not to bad, I shot 74 for the 18 holes with a couple of three putts and then I had one bad hole that cost me a few strokes, but all in all I feel like I am on the right track. Well, not much else to say except I am going to try and do a tempo run tomorrow and see how things go. I felt really well today, I walked the 18 holes and my legs did not get tired so I am hoping I have broken through another wall and they (legs) felt good throughout the whole run this morning.

Kayano 13 ( 121)

Ran easy again today because my foot was bothering me. My average heart rate was 123 most of that was because I ran with my wife for two of the miles and we averaged an 11:00 minute mile, I ran 5 miles on my own and my heart rate hovered around 128 average pace was right around 9:04 per mile, which is 2 minutes of my Marathon goal pace. Not much else to say except my foot was really sore today, it feels pretty good right now but who knows what tomorrow will bring. I quess I will see.

Wave Nirvana 3 (138)

Ran Harry's hill this morning and ran a new PR on it (8:53) previous best was 9:04, Heart rate was at 165 as I ran up it. I liked the way my legs felt on the way up they had some strength in them and that is a good sign. My foot felt okay until the end of my run it started to get sore, iced and strectched it but it is still alittle sore as I am writting this. I ran 2 miles with my wife and we average a 11:00 mile it was slow but I am proud of her, she is determined to get back into shape. The slower miles are good for me too because it is helping me tame my heart rate so to speak, average heart rate for the run was 132 and average pace was 9:28. I am getting kind of concerned with my foot, just when I feel like it is getting better it doesn't anyone out there with some advice please feel free to speak.

Asic 2120 (142)

Standard tempo run this morning. I decided that even though my foot is hindering me I have to do atleast one tempo workout a week, which is a 3 mile tempo consisting of 2 warm up miles and then 2 cool down miles. my tempo miles went as follows; 7:15.56, 7:32.57, 7:32.15 total time was 59:50 with an average pace of 8:31. My heart rate during the tempo miles went as follows; 153, 157, 159 average heart rate was 145, which I think is a little high considering my first mile my heart rate moniter said it was at 170 which was a warm up mile so that is alittle high for the average and I think that first mile was wrong. I also did some core training for about 20 minutes and some strength training on my legs for about 20 minutes. My foot is sore but not as bad as I thought it would be, I will be taking it easy the rest of the week with recovery runs at a nice easy pace.

Kayano 13 (128)