"A Hefty Hunk Of Steamin Junk"

I decided that when I got home from work that I needed to get my butt on the elliptical and get a good workout done for the day so thats what I did. I started out on the ellitpical 10 minute warm up and the 25 minutes of intervals with the last 12 minutes at 100 on the RPM, HR was at 155 to 160 at this point for a total of 30 minutes. After that I did program number 5, which is 30 minutes and the resistance peaks at 7 two times during the 30 minutes, HR was at 150 and 160 during this session and then I finished up with another 10 minutes at an easy comfortable pace for a grand total of 70 minutes on the elliptical. I then did some strecthing and I jumped on the treadmill for 1 mile at a 9:30 pace just to test out the achillies and it felt pretty darn good. the heel lift seem to help and I felt like I could have done more but I didn't. My doctor wants me to stay with the elliptical for awhile but he said I could run 1 to 2 miles on the treadmill if the pain stayed at a 1 or a 2 and that is what it was today, but he wants the pace to be easy. I finished up with some leg raises, 3 sets on each leg.

I feel pretty good about the workout, I just have to stay with it mentally until I get back out on the road.

See later.

I slaved through the elliptical for 70 minutes and its all I could do to get through it!!! I started out with 10  minute warm up and then I did some interval training. Five minutes with the RPM above 100 and then 5 minutes at an easier pace around 90 RPM, after that I did the program number 2 which is resistance up to 7 and then it backs back down. After the program I cooled down for another 10 minutes, I finished up with some strength training on my upper body. I don't know if I can keep this up mentally, its just so hard spending that much time on that darn thing, oh well I guess I will just do the best that I can.

See ya later.

I worked out after work and I started with the elliptical, 10 minute warm-up and then I jumped on the treadmill for a mile at a very easy pace. After that I jumped back on the elliptical and did the contenders course which is 20 minutes and resistance to 5, after that I  cooled down for another 10 minutes and then I finished up with another 1.25 miles on the treadmill at a 9:15 pace. The achillies felt okay, just a little niggle of pain and I am praying that I can do a little running with the cross training, I felt like a runner agin for a few miles even though it was slow. Now its off to Ice my foot, it smarts let me tell ya.

See ya tomorrow.

I decided that I had to get outside this morning so I headed out towards Payson via canal road, my achillies was a little sore at the beginning but then after about a half mile it seemed to get better. I could still feel it but it was not to bad and the pace was respectable at 8:25 average so not to bad.  After the run I came home and jumped on the elliptical and started with a 10 minute warm-up and then did the contenders course again, with resistance up to 5 and then I cooled down for another 10 minutes for a total of 40 minutes. I then finished up with my standard upper body weight training and some push-ups and some stretching... I hope I can run outside tomorrow too, it felt soooo good it gave me an energy boost thats for sure!

See ya tomorrow.

I walked 18 holes of golf at Hobble Creek and packed my clubs too, it was a pretty good workout the golf sucked though, 1 under on the front and then 7 over on the back 9, pretty pathedic I know.

I got out a little late this morning, my goal was to run out to mini GU corner if my foot would allow me to and it started out to be a little sore but by mile 2 the soreness was gone so that was pretty cool;) I decided to see how fast I could go and not aggrevate it so here are my splits, 8:26 warm up, 8:22, 8:10, 7:30, then I cooled down for 2 miles 8:33, 8:27, total time was 50:34 with an average pace of 8:15. It felt pretty darn good so maybe next week I'll move up to four's and then 8 miles on Saturday and see how it goes. I finished up with 40 minutes on the elliptical, I ran the contenders course and then cooled down for 10 minutes, I tried not to push the elliptical just keep it nice and steady. After that I did my upper body workout and then some push-ups.

See ya Monday.

I ran the old blue mailbox route, out towards Payson via canal road my achillies was a little sore to start but then it loosened up just fine, I kept the pace pretty easy and my quads were sore from Saturday so the pace was easy. Average pace was 8:40 with my total time at 40:44, after the run I jumped on the elliptical for 30 Minutes with no resistance but I did do some interval training for about 15 minutes the pace was up beat with the RPM 90 and above. No time this morning for my strength training I have to head for Grantsville to work today, I have a couple Farms I have to see today so off I go, maybe I'll get it done later tonight if time will allow.

See ya tomorrow.

I ran out to the base of Harry's Hill and then back to the house, the pace was easy at first and then I did some quarter mile pick-ups at 7:20 and 7:15 pace with the same amount of cool down. Average pace was 8:33 with the total time at 46:29 I felt good enough today to tack on a little extra after I got back to the house and that was one of the pick-ups so thats a good sign. The achillies was about the same, sore at the beginning and then it loosened up and was good the rest of the way. After the run I jumped on the elliptical and ran the contenders course which is 20 minutes with resistance up to 5 and then I cooled down with another 10 minutes, after that I did some leg lifts on the Bowflex. I ran a little bit downhill this morning and my achillies did really well, better going downhill than going up...

Ethan's UBBA Baseball tourney starts today and he started practicing for soccer today too, so when it rains it pours;)

See ya tomorrow

I ran the old blue mailbox route this morning via canal road, pace was easy and then progressed to my regular training pace. I did a small hill workout but not to much just wanted to brake it up a bit and my achillies did pretty well, it felt real good going downhill and then I could feel it a little more on the way back up the hill, but just a niggle. Average pace was 8:36 with my total time at 46:37, after the run I jumped on the good old elliptical for 20 minutes with no resistance but I did an interval for about 5 minutes with the RPM starting at 95 and then progressing up to over 100 RPM and then holding it there for a good 3 to 4 minutes, I finished up with my upper body workout and then some push-ups.

UBBA update; We won the first game 4 to 3 but then lost the second game 6 to 8, we have one more game today and its a must when to advance to the single elimination bracket tommorrow. To be honest with you I'm about ready for baseball to be over and I think Ethan is too although he won't admit it, I think he is ready to start soccer...:)

See ya tomorrow.

My goal this morning was to run out past Mini GU corner and maybe cut out the elliptical for the day just to brake it up a little bit but it all hinged on how my foot was doing. it seemed to loosen up a little quicker so I decided to just take it mile by mile and see what happens, I wanted to build the pace each mile but I didn't want to run anything to serious as this was all about distance not speed. My splits went like this: 8:43, 8:41, 8:32, 8:23, 8:04, 8:27, 8:16, .12 8:08. Mile 5 I don't even remember that mile to much cuz I kind of zoned out and then I noticed on the split that it was my fastest mile and I wasn't trying to go that pace, I should zone out more often;) No elliptical today just some stretching and taking it easy, I'm very happy with my training so far this week the effort seems to be there and I like that a lot.

UBBA update: Our boys just keep winning, it truley is a amazing!!! We beat two undefeated teams yesterday and its just so cool.  If we win our first game tonight then we play for the championship later tonight, I'm so proud of our boys they just never give up!

See ya tomorrow.

Rest.

I wanted to get up a little earlier this morning but it didn't workout that way but I was out the door by 6:30 and man was it hot!!! I headed out to GU corner and on the way out I ran into my brother Curtis and chatted for a minute, I wanted to run some with him on the way back but he must have went a different way cuz I couldn't find him on my way back. My legs were pretty dead the whole run, I dont' now why maybe from the heat the last few days and I haven't hydrated very good as usual. My average pace was 8:22 and my total time was 1:24:19, I tacked on a couple more miles when I got back to the house to make it an even 10 out on the road and my legs couldn't have gone another step. After the run I was able to jump on the elliptical for 45 minutes with the pace upbeat, between 95 and 100 on the RPM, with no resistance. I finished up with some strength training on my upper body and then some push-ups. 4 of the miles on the run were as follows: 8:09, 8:17, 8:11, 8:02, I wasn't really trying to hard on these but my legs were tired and so it seemed like it was harder than it really was;)

I Took yesterday off as I was tired from UBBA, emotionally and physically but I am way proud of our boys they did really well. the first game went into extra innings after we came back and tied them at 3 all in the last inning but we ended up losing 4 to 3 on an error, bummer. The second game we were playing for 3rd or 4th and we jumped on them early 10 to 1 but then our boys started getting tired and the other team came back and almost beat us but our boys hung on to win 12 to 11. So both games were close and exciting and the boys over excelled and never gave up. So 3rd over all is pretty good considering everyone thought we wouldn't even make it out of pool play and we were one run from being in the championship game so pretty darn good!!! I think this is Ethan's last year of playing which is kind of sad, he's a great player but I think he wants to concentrate  on soccer, maybe he will change his mind.

See ya on Monday.

I ran the old blue mailbox route this morning via canal road but exended up the little hill, my legs were still tired like on Saturday but not as bad... I just took it easy for the most part I don't want to over do it, my average pace was 8:38 with the total time at 44:29, I ran 5 miles on my own and then my step-daughter wanted to go a mile so I tagged along with her. I was really proud of her she did a good job for not being in shape. After the run I jumped on the elliptical for 20 minutes with no resistance and the RPM between 90 and 95 and then I finished up with some strength training on my upper body and then some push-ups.

See ya tomorrow

I ran out to Mini GU corner out and back, I did some 800 meter repeats with 800 meter easy or at least they were at faster pace sub 7:15's on those but the mile repeats were 8:08, 7:54, 8:08, average pace for the 6 miles was 8:19 for a total time of 50:14. After I returned to the house my son Ethan wanted to go a few miles so we headed out to the old barn and back and he was pretty darn good and on the way back with about .40 to go he just took off and I couldn't catch him, the little rascal! He wants to start running so this was a good start for him, 2 miles total, he had to be sub 7:00 pace on that last little bit...

See ya tomorrow.

I ran the haunted house route this morning with some pretty good hills in there, I ran slow up the hills but then cruised on the way back to the house. Pace going up was 9:29, 9:36, then on the way down I just let my legs go and those splits went like this, 7:36, 7:33 more flat than downhill on this one. My average pace for the 4 miles was 8:33 total time at 34:57, after that run my son Ethan wanted to go out and he wanted to go a little farther today so we went out past the stake center and did a 3 mile run with the pace pretty slow, average pace was 9:30 on that little diddy. I am really proud of Ethan he is really liking running and he is fast,  I am having to really hold him back so he doesn't over do it I'm pretty sure he could consistantly average under a 7 minute mile with no problem if I would let him but I want him to take it slow. I finished up with 20 minutes upper body weights and then some push-ups, no elliptical today maybe tomorrow.

I ran out towards Mini GU corner but stopped a half mile short and then back to the house, I ran a couple sub 8 minute miles, 7:56 and 7:46, and then when I got back to the house my son Ethan was waiting so I ran a couple miles with him for a cool down, out to the old Barn and back. Average pace for the first 5 miles was 8:17 with a total time of 41:59, and then the cool down miles with Ethan were 9:56 and 9:11 for a total of 9:35 average, total time at 19:41. After the run we stretched for a few minutes and then I jumped on the elliptical for 15 minutes with the pace moderate, I'm pretty happy with todays workout I think it went well. I played 18 holes at Hobble Creek with my dad yesterday and I shot a 69, best so far this year I Eagled the last hole to do it, the 18th hole is a par 5 so I hit to about 20 feet and sank the putt, it was pretty fun.

Fiesta Day's Rodeo tonight, Yee Haa ride Em Cowboy!!!!

See ya tomorrow.

I took it real easy today as I am running the Speedy Spaniard 10K tomorrow morning so I juts ran a couple miles with my son Ethan. The pace was nice and easy, 9:30 average with a total time of 19:36, about half way through the run we had a dog following us and we couldn't get rid of him and then he jumped into the canal and he was stuck so then we had to help him out, the stupid thing, so we finally was able to get him out and then finish our run. On the way back my friend was coming along canal road in his truck and asked if we had seen a stray dog and we told him the story and then we guided him to his dog. So all is well. For the race tomorrow I don't think I be able to PR like I did a few years ago but I just want to get the legs going and then keep them going and see what happens. I finished up with some strength training on my upper body and then some push-ups.

I ran the speedy spaniard 10k this morning, it staretd by running from my brothers house to the starting line which is just over 3 miles at a real easy pace and then I picked up my packet and got ready to go. 

Here are my splits for the race;

1. 7:52 pretty much uphill and my breathing was way hard.

2.  7:10 downhill

3. 7:09 downhill and flat, pretty good mile.

4. 7:26 gradual downhill but I had a side stich on this one, lost it a little bit.

5. 7:38 legs getting tired and losing concentration.

6. 7:41 I kind of gave up a little here, when I should have been pushing Hard...

.14 7:25 recovered a little bit here...

I was really disappointed in those last 2 miles I didn't push through those like I should have, If I could have ran those under the 7:30 mark I would have been sub 46 minutes by a long ways but I didn't do it! After the race we ran back to my brothers house which was 3.24 miles for a nice easy cool down, I feel like it was a good effort today even though I don't have the fitness level that I would like. I was 3 minutes slower than I was 3 years ago and I think that is because of the lack of fitness but I think I'm on the right track. I didn't sleep real well last night so that may have been why I lost it towards the end, but when you have 3 High schoolers in your house it makes it hard to get to sleep at night, I think its time for a nap.

See ya Monday.

I ran the old Blue mailbox route this morning via canal road and my legs were pretty stiff and sore! I kept the pace nice and easy, I ran 4.67 on my own with an average pace at 9:00 and my total time was 42:08, after that my son Ethan was waiting for me and we ran another 3 miles easy averaging a 9:25 pace except for the last half mile Ethan speed up and was out ahead about a minute. After that I did my standard upper body weights and some push-ups. I hope my legs aren't as stiff tomorrow, oh well no pain no gain so they say;)

See ya tomorrow.

I took my easy day today instead of Friday to give my legs a better chance to recover from saturdays race, they did feel better today but I just ran a couple with Ethan and called it good. We ran out to the old barn on Canal road and then ran back to the house, pace going out was 9:17 and then before we headed back I told Ethan to run a faster pace and and see if he could hold it and I would try and catch him. So, he did and I couldn't catch him, he was 30 or 40 seconds ahead of me and then with about .35 togo he really took off! He was a sub 7:00 mile for sure cuz after about 1/4 mile I backed off because I new there was no way of catching him... My mile for that second mile was 7:40 but when I was trring to catch him it was like 7:15 but I wasn't gaining any ground;)

Average pace was 8:30, I dont know what it was for Ethan cuz I couldn't catch up to him to see, I guess if he stays serious about this I will have to get him a watch;) The kid's got some wheels!!!

Back at it tomorrow.

I ran up towards the mailboxes but before I got there I turned and went part way up Oak street, really steep, and then back down to the house. I didn't push the pace on the way down, but it was up beat average pace for the run was 8:40 with a total time of 49:54. After returning I went and ran the 5K course with Ethan, he wanted to try it and see if he could finish, so we ran down to the start which is about a half a mile from the house. We took it easy on the first mile which is mostly up hill and then once we got up on to canal road Ethan decided to take off and started to pull away. Once we hit the downhill on 100 east he pulled away a little more but then when we made the turn to head back to the pond he slowed down just a bit. On the home stretch he picked it back up again and finished pretty strong, I forgot to reset my watch before we started but I put offical time at between 24:30 and 25:00, I'm pretty sure he wasn't over 25 minutes, total time for that portion was 29:29 and that included the half mile warm up which took about 5 minutes. I forgot to reset my watch;(  I'm pretty proud of him and I think with a little training and on a flatter course he could brake 20 minutes for sure... 

See ya tomorrow.

I ran out towards Mini GU corner but stopped about a half mile short, my legs were really tired from yesterdays harder run and I just couldn't get them going but I was able to get through it... After returning home good old Ethan was waiting to go a couple of miles so we headed out to the old barn and then back to the house pace was pretty easy but then Ethan pulled away towards the end again, average pace for me on those two miles was 8:56 and the average pace for the first five miles on my one was 8:51. Like I said I had no zip in the old legs, maybe I'm just getting old and have nothing left. Just kidding. Any day running with your son is precious, I look forward to it each day.

See ya tomorrow.

I ran just a few miles with Ethan and then called it a day.

I ran out towards GU corner and then down into the river bottoms I then did a 2 mile loop down there and then headed back to GU corner, after that I fueled up on some of my borthers water and gatorade.  Pat loss came up and I was able to run mile or so with him and then I headed back to GU corner, fueled up again and then headed for home. After returning home I was feeling pretty good so I tacked on another 2 miles around my house to give me just over 16 miles for the day. Average pace was 8:31 with total time at 2:18:15, I felt pretty good at times and then other time I would stop and stretch for a second and then be on my way.  It was way Hot and very humid but I was averaging a faster pace towards the end than at the beginning, I wanted to teach the legs to run even when their tired... I'm glad that I was able to get this one in the bank, I was only planning on going 14 but went a little more so I feel pretty good about it.

PS- I owe my brother some Gatorade and water it came in handy big time, thanks Brother!

See ya Monday.