"A Hefty Hunk Of Steamin Junk"

I ran out to Mini GU via canal road and then back to the house, I was not feeling it this morning I had the old dead leg thing a going on and I just wasn't feeling real great. On the way back I decided to do some pick-ups and just try and get the old legs a going, so I went from Telephone pole to telephone pole and just tried to increase the pace each time and the distance and then have a similar distance in rest after each one and it seemed to help... My average pace was 8:39 with my total time at 52:40, I finished up with some lower body weight training; legs raises, squats, one legged squats and then some calf raises. 

See ya tomorrow.

I ran out past mini GU and then up power house road a bit stopped and stretched and then headed back to the house. With about 2.5 miles to go I ran into Pat Loss and he ran in with me and really pulled me along, it was nice of him to run with me for a bit!  My average pace was 8:30 and my total time was 1:00:59, I still didn't feel real great in the legs but I was able to get her done thanks to a little help from Pat... After the run I did my upper body weight training and then some push-ups. Hills tomorrow!

See ya later.

Hills this morning so I ran up past Mt. loafer School and then up to the mailboxes and then over to the top of Harry's Hill and then down that beast and then back home via canal road. I felt pretty good going up but not so good on the downhill, I just couldn't get my legs to turn over quick enough... Oh well, it was still a good run and it really worked the old quads! My average pace was 8:31 with my total time at 1:01:26, the last mile I tried to pick up the pace so my legs know what it feels to run on tired legs and I did pretty well on that, so some pretty good positives... After the run I did my lower body weight training; squats, leg raises, one legged leg raises and some calf raises. I rolled both legs really good after the run and then after the strength training.

See ya tomorrow.

Well this morning didn't really start out to well, about two miles into my run I started to have stomach issues so I headed back to the house and just barley made it. After taking care of business I headed back out towards Gu Corner and points beyond, I wasn't feeling real well and that seems to be the general theme as of late with my stomach but I hung in there and was able to get a pretty good long run in.  After I returned to the house I decided to do a 4 mile loop by my house and wouldn't you know I started having stomach issues again, I just was able to get back to the house and then I tacked on two more miles to finish out the day... My average pace was 8:34 and my total time was 2:52:04, I am still not feeling real great and I am pretty weak and wore out but I guess that's how I should feel after running 20 miles. I felt better on my previous 20 miler a couple of weeks ago, oh well I stayed with it!

See ya Monday.

I ran the Payson Park loop this morning and did the extended loop and then back to the house via canal road. my legs were really hammered from the 20 miler on Saturday and it was pretty much a death march from the get go! But I was able to hang in there and get er done. My average pace was real slow at 9:06 with my total time at 1:05:02, after the run I did my upper body weight training and then some pushups. I hope the legs feel better tomorrow.

Later.

Rest...

I ran out to GU Corner and then back to the house via canal road, on the way back I did a progression run and it went like this 8:20, 7:56, 7:24 and then I backed to a 8:00 so I felt a little better today in the legs, not so dead. My average pace was 8:21 with my total time at 1:07:42, after the run I did my upper body weight training and then some push-ups so a pretty nice day and I was glad that I was able to get out.

See ya tomorrow.

So yesterday I planted like 1300 flowers and I guess from all the kneeling down and stuff i feel like I have been riding as horse for like a week, very ,very, sore!!! I tired to run but it wasn't happening. I feel like I have run 10 marathon's!!!

Later.

The same as yesterday but a little better, I will hopefully will be able to run tomorrow but I am still very very sore and stiff! I am getting old! I plant like this every year and I don't remember ever being this sore before, pretty crazy!!!

See ya tomorrow.

I was finally able to get a nice run in this morning, I ran out to payson park and back and on the way out I did a little progression run started with a 8:22 and then a litle faster from there. 8:20, 8:14, 7:54 and then back down 8:12 after mile 5 I started to have real bad stomach issues and there was no way I was making it back to the house, it was just brutal!!! After taking care of business I was able to get back on track but I was still not feeling real great so I just kind of cruised in. My average pace for the run was pretty good and upbeat at 8:18 and my total time was 59:37, I could have been under 58 minutes had I not had that darn VPB, I had to walk a little on that mile as the cramps were unbearable!!! After the run I was able to do my upper body weight training and then finish up with some push-ups.

See ya tomorrow.

I ran out past Mini GU and then back to the house via canal road, my legs were not feeling it this morning so on the last 3 miles I did some half mile pickups towards the end of each mile, just to wake them up!  I tried to increase the speed on each one and Each one that I ran was between 7:30 and 7:40 mile, my average pace for the run was slow for the most part at 8:46 with a total time of 1:03:15 but I did finish strong so that was a plus. After the run I did my lower body weight training, squats, leg raises and one legged squats with weight and with out. I finished up with some time on the big foam roller so a pretty good workout even though I wasn't feeling it at first.

See ya tomorrow.

I ran the Big blue mail box route which basically just keeps going along the canal road trying to cut the hills out of the Payson Park loop so i ran that and just tried to stay steady.... My average pace was  8:34 with my total time at 1:05:33, after the run I did my upper body weight training and then finished with some push-ups and then I rolled my legs on the big foam roller. I will do hills tomorrow.

Later.

I ran the mailbox route in reverse, that means I started with Harry's hill then up to the mailboxes and then down to Mt Loafer school and then home via canal road. I felt pretty good going up and down today, my goal was to push the pace up and down and I did pretty well with both. My average pace was 8:24 with two MP miles in there and they were 7:28 and 7:58, I took it easy on the last downhill past the school as I didn't want to over do it. After the run I did my lower body weight training: one legged squats on the step and then regular squats and leg raises and calf raises and then I rolled both legs on the big foam roller. So a pretty good workout and I am pleased with the effort and I hope I can stay with it these next 3 weeks up to the Utah Valley Marathon, I should be ready to go.

See ya tomorrow.

Last 20 miler before Utah Valley. I ran out to the river-bottoms and then did my 2 mile loop down in there, and then I ran back to GU corner and then Headed towards woodland hills road to find my brother, picked him up there and then ran a few miles with him. Thanks for the TP bro, VPB here! Ran back to GU corner and then headed back towards the house. Once I got there I ran out past the old barn to Haskellville and then back to the house. I felt pretty good towards the end and the last 6 miles were my fastest miles at sub 8:20 pace, not real fast but a pretty good pace for a long run I just tried to not push it but not be lazy either. My average pace for the run was 8:30 with a total time of 2:51:09, after the run I had my egg and sausage breakfast! Well worth the run to be able to eat that, it was yummy!!!

See ya Monday.

I was not feeling real well this morning, my legs were pretty tired from Saturday 20 miler and I was having stomach issues again! I ran the Payson Park loop and once I reached the park I could feel the stomach issues getting worse so I ran up to the pool cuz I have used their facilities before. Once I got there they were locked, so now I'm even farther from home and I new it was going to be a death march! I just decided to stay relaxed and not push the pace, as my legs were pretty much dead anyway I knew that wouldn't be a problem. needless to say I was able to make it home without to much discomfort and I am glad the run is finished. My average pace was real slow at 8:58 with my total time at 1:12:04, I'm glad to have this run over with and I hope my legs feel better for tomorrow's run. No time for strength training this morning I have a lot to do with work and other things so away I go.

Later.

I ran after work today and it was pretty dang hot but I was able to get her done for the day... I ran out to Mini Gu and then back to the house, pace was easy at 8:34 average and my total time was 52:10. I did a light Leg workout one set of each exercise and then I rolled my legs with the big foam roller.

See ya tomorrow.

I ran the Payson park loop this morning but I cut out the rollers, my legs were pretty tired and they didn't have a lot of zip in them so real slow on the way out. On the way back I did 3 half mile pick-ups between 7:10 and 7:30 pace which seemed to wake them up just a bit and then when I got back to the house I ran out to the Stake Center and back to tack on another easy mile. My average pace for the run was slow at 8:48 with a total time of 1:04:08 after the run I did my upper body weight training and then some push-ups. My daughter Abby is graduating from High school today, I can't believe my little girl is all grown up! My how the time has flown, I am so proud of her!

See ya tomorrow.

I did some hill work today, afternoon run at around 5:30 or so. I ran up past Mt Loafer school and then there is a 150 meter hill that is an 8% grade so the plan was to do 5 hill repeats and then run up to the mailboxes and then back to the house. I felt really good and I was able to keep a pretty good pace going up each one, they were all in the 7:10 to 7:20 range, quads felt pretty good. After that I extended up to the mailboxes and then I kept a pretty good pace back down and to the house. I had 2 downhill miles of 7:16, 7:41 Some flat and some hill, my average pace for the run was 8:17 with a total time of 53:45. I felt pretty good on the up hill but I need to run more relaxed on the downhill I always feel like I'm straining to not over do it so that will be something to work on after Utah Valley.  After the run I did my lower body weight training, squats leg raises and calf raises.

See ya tomorrow.

I usually don't run on Friday's but I leave it as an option, if I feel good then I will,  and I felt pretty good this morning so I went for it, but the plan is generally only to go 4 miles or so and I have to keep the pace pretty easy. So, I ran out past the old barn and towards Payson and just enjoyed the run, my average pace was 8:34 with a total time of 40:24. After the run I did my upper body weight training and then some push-ups. Tomorrow the plan is for around 15 miles, as I will start to taper for the Utah Valley Marathon starting tomorrow... I feel pretty good and I am wondering what kind of effort I should try for the race, I just don't know.

See ya tomorrow.

What a hard run today! My legs were so dead that I had a hard time beating the 9 minute guy! Very frustrating! I ran out to the river bottoms via Gu Corner and then I ran my 2 mile loop down in there and then I made my way back to the house, it was pretty much a death march the whole way! I felt really good last week on my last 20 miler but today it was a good thing that its taper time or I would be really upset. I was hoping to do around 16 but it wasn't happening today so I just took what my legs would let me do and called it a day. My average pace was real slow at 9:06 and my total time was 1:49:22,  like I said pretty much a death march.  Time for a nap!

Later

The plan was to go golfing early this morning so I went up to the golf course and there was a frost delay so I decided to call it a day as far as golf was concerned, I headed for home I decided to get my run in, which I should have done in the first place, so I ran my Payson Park loop and just tried to keep the pace upbeat but not to fast. I felt so much better than Saturday so that was a good thing. My average pace 8:21 with my total time at 1:00:05, it was a nice day and I'm glad I skipped golf and got my run in. I will starting getting lighter on the runs this week as I have the Utah Valley marathon a week from Saturday so I will need to start tapering after Wednesday. After the run I finished up with my upper body weight training and then some push-ups.

See ya tomorrow.

Easy run out towards Mini GU and then back to the house pace was easy for the most part but on the way back I did some wind sprints from telephone pole to telephone pole with the same amount of rest between each one, I did three of them. My average pace was 8:43 and my total time was 35:50, after the run I did my lower body weight training; squats leg raises and calf raises. I might run with some of the Spanish fork boys tomorrow up and down Payson canyon, they wanted to do a 6 to 8 miler which would good for me where I'm tapering. We shall see if actually happens or not.

See ya tomorrow.

I was able to run with Chad and Dan today and they were gracious enough to let me run with them up Payson canyon, It was good company and good  conversation! We ran 3.5 miles up the canyon starting at the Old elementary school and then  turned around and headed back to the school, total time was 1:00:28 with an average pace of 8:37. After the run I came home and did my upper body weight training and then some push-ups.

See ya tomorrow.

I ran out past the Stake center via canal road, just a nice easy run but I did speed up towards the end of the last mile to a 7:30 pace just to remind the legs not to get to comfortable. My average pace was 8:44 with a total time of 36:53, after the run I did my lower body weight training with some squats leg raises and calf raises and also one legged leg raises. I might take tomorrow off, maybe, but if I do run It will only be a few miles and it will be slow.

See ya tomorrow.