"A Hefty Hunk Of Steamin Junk"

I was up till 1am putting together my new Sole E35 elliptical so I didn't get out this morning until 6:30 or so. I tweaked my back Thursday night lifting my old Nordic Track out of the house so I was battling a sore back the whole run. My goal was to run out to Mini GU corner and then back to the house, I was able to do that but the pace was really slow from the sore back but it was noticeably better than yesterday so that is good. My calf's felt better today, they had no knots in the them which felt good for a change. I did have a little pain from the good old leg injury but it was less than it has been so that is a good sign. After I returned home I jumped on the elliptical and it was pretty cool! It keeps track of distance so that's fun, it said I did 2.25 miles in 24 minutes. Man they are really smooth and quiet, at least for an elliptical, it will be fun to try some resistance when I am feeling up to it. My average pace for the first 3 miles was 8:53 and then on the way back it was way slower at 9:10. The first 3 miles time wise was 27:32 and then on the way back it was 28:09. My watch picked up the first mile way to soon and then I was off the rest of the first 3 miles so that is why I changed at my have way point to reset it and it seemed more accurate on the way back. This watch seems to do that a lot, it has a mind of it's own. Its probably not use to me running 5 days in one week, it was a shock to it's system;) and mine:) On the way back today I ran into my Brother Curtis (SimmBad) and we were able to catch up a little bit, he is running pretty good right now!

See ya Monday.

I ran out towards Payson via canal road, just tired to keep the pace easy out and back... My back was slightly better and seems to be improving, my average pace for the run was nice and easy at 8:49 with my total time at 36:10. After that I hopped on the E-35 for 3 miles in 31 minutes, RPM was at or above 85 with no resistance. when I finished with that I did my standard upper body weight training and then some push-ups. Other than my back everything felt pretty good, lower leg felt pretty good and seems to be getting better my calf's seem to be loosening up as well so I hope I'm on the right track for a change, I guess time will tell;)

Happy 4TH Of July to Everyone!!!!

See ya tomorrow.

I ran out past the stake center and to points beyond, pace was still slow and my legs feel tired I hope this will subside as the days go by. My average pace was 8:48 with my total time at 36:04, After the run I jumped on the E-35 for 22 minutes and 2 miles. My back was still marginal and the leg is hanging in there, sometimes I feel it a little bit then sometimes I don't... 

See ya tomorrow.

 I ran out towards Payson today and extended up the little hill, my pace was easy for the most part, once I got back to the house I headed out to the stake center and back to tack on another mile. I felt pretty good but I am really out of shape and I have a long way to go to get back to where I was. My average pace was 8:35 with my total time at 54:19, after the run some stretching.

See ya tomorrow.

Well my plan today was to run out to GU corner and back and see how my leg holds up and then if I feel good I wanted to tack a few more on out to the old barn and back. Ethan Headed out a head of me and we were off, I figured he was a minute and half ahead time wise and I was about right... He was averaging a 7:15 mile all the way out to GU corner and he was pulling me along, I had a sub 8 minute mile up to GU corner and then the mile right after that was sub 8 minute mile as well,  one is up hill and then the one right after that coming back is down hill... We fueled up and then headed back to the house, we saw my brother Curtis and some of the other Spanish Fork group and was able to chat for a bit, it was fun. I felt like a runner again, at least for one day anyway. I had Ethan slow down on the way back but I wanted him to still average under an 7:30 pace for the whole run and he was at 7:29, so good job Ethan. I felt really good going out but I think the humid air got to me on the way back but when I got back to the house I was able to get a drink and then tack on another two like planned, so goal accomplished... My average pace was 8:24 with a total time of 1:25:00 even, wow that worked out great, the last 3 miles felt pretty strong and I felt like I could have gone more but I didn't want to over do it... I am a happy camper right now and I hope my leg continues to hold up and I can finally reach my goals of the last couple of years. Its really fun to see Ethan get better too and to enjoy the whole aspect of running, I think the sky's the limit for him if he will only stay dedicated and not get injured.

See ya Monday.

I ran out towards Payson this morning via canal road and extended up the little hill into Payson and then back the same way. My pace was slow for the most part but everything felt pretty good, my legs were still a little tired from the 10 miler on Saturday but that's a good tired. My average pace was 8:44 with my total time at 45:07 and I actually wore my HR montior today and the average there was 142, and I was pleasantly surprised with that. I would like to see the pace be a little faster than that, like down more closer to 8:30 mile but I'm not far off so I think I'm headed in the right direction. After the run I jumped on the E-35 for 2 miles in 21 minutes with no resistance, and I watched my HR during this section and it was at 142 to so the effort was about the same as when I was running. I finished up with my upper body weight training and then some push-ups.

See yo tomorrow.

I ran out towards Mini GU Corner but stopped a half mile short then I headed back to the house...  I forgot to turn my watch off yesterday so it was dead today so no watch, I just tried to run by feel. The pace was pretty easy for the most part but I had some sections where I picked the pace up for a bit and just tried to watch my form. When I was passing the stake center I ran into Michelle and I was able to tell her goodbye... It will be so sad not seeing her out on the roads, she is so nice and always ready to help you with your running, I will miss her. I wish her the best in Hong Kong and I hope she continues to run well and stays in touch. After the run I finished up with some strength training on my lower half, just real light nothing to serious. No elliptical today as we are going to lagoon so I should get a lot of walking in, and I need to to be careful to not over do it so when I do decide to do the elliptical then it will be every other day. That didn't sound right... Oh well.

See ya tomorrow.

Out towards Payson again today and extended up the little hill and then back to the house, after the first mile I really started to feel it! I just didn't feel good at all and I think the problem was I didn't get enough water yesterday at Lagoon, it was like a death march the last 3 or so miles! On the last mile I decided to try some strides, I was able to do 3 and each one I tried to hold a little longer, I ran until I could hold a sub 7:30 pace and then each one I tried to do a little better. 1st one was 7:29 then 7:20 and then 7:15 And I held that one a little longer and I ran a nice jog in between each one. Cooled down a .20. My average pace was 8:55, with a total time of 46:05 and my HR average at 139. On the last stride my HR was at 165 to 170, this was a tough run and it wasn't very pleasant but I was able to get her done. My calf was a little of a bother at first but then by the end it was feeling better, no elliptical today as I have to get off to work I have to be in Grantsville to meet with some clients this morning, maybe tonight.

See ya later.

Nothing today.

I ran out towards Mini GU corner but did the usual stop short, and then turned for home. I hooked up with Mike Eyre on the way back and he pushed me pretty good, pace was for sure up-beat. When I started out this morning Kelli and the girls were just starting so I made sure I ran fast for the first bit just so I wouldn't get chicked, the plan worked although they were gaining on me before I made the turn for Mini GU corner, so it was close. My average pace today was faster than it should be but it felt good, 8:16 with 2 miles I'll count as MP miles 7:59, 7:59. My total time was at 41:57 and my HR average at 153, which is a little better than I thought... It was fun running with Mike, he's a good guy. Long run tomorrow.

See ya later

My goal today was to head out towards Mini GU corner and then down into the river bottoms and the plan was to run 11 and then if I felt better tack on a couple more. I wanted to start off slow mainly because I had a tough run yesterday where I pushed the pace a little harder, so I needed to keep it pretty easy to make sure I could handle the mileage. I was doing a 9 minute mile for the first part off the run and then I gradually increased my intensity and I mainly did that by the way I was feeling, I seemed to get stronger as the run went on and it was a pretty good feeling. When I got back to the house I felt good so I went to the old barn and back which is 2 miles round trip. My average pace for the run was 8:38 with a total time of 1:53:21, average HR rate was 144.  My last 3 miles were all sub 8:20 pace which was way cool cuz I wasn't trying to push the pace my legs just went, so maybe I'm in better shape than I thought, at least today I was... After the run I jumped on the elliptical for a mile just to cool down, pace was real easy. I feel really good about today's run and I hope it continues all the way up to SG.

See ya Monday.

I ran out towards payson, but I was only able to go 4 miles at first as I had to get home to get Ethan down to cross country. After dropping him off I tacked on another mile and some change. I was a little tired today but I seemed to get better as the run went on, calf was a little more noticeable this morning which was a little of a concern, but it feels pretty good now. Average pace was 8:44 with a total time of 46:20, average HR was 141, it was really windy today which made it kind of tough but I was able to get through it. No elliptical today as my calf was a little tender so I will not do that today. I finished up with my upper body weight training and then some push-ups.

See ya tomorrow.

I ran out past the stake center and points beyond, calf was a little more noticeable today but seemed to loosen up after a bit. My pace was 8:44 with my total time at 44:49, my HR average was at 142. My watch was acting funny again and seemed to be a little off the whole run cuz my pace seemed a little quicker than the numbers were telling me... After the run I jumped on the E-35 for 2 miles in 21 minutes, no resistance and then I finished up with my upper body weight training and then some push-ups. It was a good day and pretty good workout and I feel like I am getting better each day the only draw back is my calf injury is still there but I seem to be able to get the run's in so I will stay with it for as long as it will let me...

See ya tomorrow.

It was not a real fun run this morning! My legs were dead from the get go, and they never really recovered... I did do the elliptical yesterday after my run so maybe that had something to do with it, all I know is that they were dead! My average pace was 9:11 with my HR average at 133, total time was 46:56, like I said really really slow! Hopefully tomorrow will be better, but at least I got her done.

See ya tomorrow.

I ran out to payson and extended up the little hill this morning, legs were still not feeling real chipper... It felt a little better but for the most part it was mind over matter, my calf was a little more noticeable again too so a little bit of a mind game for sure. I was able to get her done though so that is a good thing, my average pace was 8:37 with my total time at 44:27 and my HR average was 141, the pace was way tougher than it should have been... I have the speedy Spaniard 10K on Monday and I was wanting to keep the pace sub 8 minute the whole way just to use it as a tempo run but that will be a stretch if my legs don't improve. No strength training today as I am out off time and a little late.

See ya tomorrow.

I ran the Speedy Spaniard 10K this Morning along with my son Ethan and I am really proud of him! He took 3rd in his age division and ran it in 43:09, he was so excited and he said he wants to work even harder and improve so that is a great thing! My goal was to try and run it in under 45 minutes but I knew that would be a stretch with no really tempo runs and I just don't have the training in at this point... 

Here are my splits:

Mile 1 7:51 Uphill and feeling my breathing and its way to hard.

Mile 2 7:16 downhill feeling better breathing wise.

Mile 3  7:16 some downhill but mostly flat still feeling good but working pretty hard.

Mile 4 7:32 starting to feel it big time, just trying to focus on my form.

Mile 5 7:47 wheels are coming off, just trying to hold on.

Mile 6 7:51 still feeling the wheels coming off and I can see that I'm not breaking the 45 minutes, so I decide to just coast in.

.20 7:50 I just had nothing left and just kind of finished real easy.

My average pace 7:31 so I was alright with that,  and the effort was there at first but I just don't have the training in right now but I know that I can get there with some patience and hard work and If I can stay healthy! I ran into Tom and some of the Spanish Fork Boys after the race and it was nice to just be racing again, I have realized just how much it means to me.  I just want to stay healthy and I don't want anymore set backs, I have had my share and I feel like its my turn to finally reach my goals.

See ya Tomorrow.

No running today as my quads are really trashed from the race yesterday. They felt good yesterday but man are they sore today. My Calfs feel great, no stiffness at all so I'm really surprised with that. I will probably roll my quads tonight and then I can maybe run tomorrow, man are they sore! I need to start doing some hill and tempo runs for sure, maybe alternate every other week, one week hill work and then the next week speed.

See ya tomorrow.

I ran out towards Payson and my quads were still jacked up and it was slow go but I was able to get her done! My average pace was 9:10 with my total time at 47:00, average HR was 140. I hope the stiffness will go away I rolled them last night for a little bit but it was really painful, so I don't know how long this will take. I can't believe I'm this stiff from a darn 10K! No strength training today as I am out of time and need to get going, I need to start getting up earlier, it just screws up everything when I don't.

See ya tomorrow.

I ran out past the stake center and points beyond, the old legs felt a little better today so the recovery process is continuing. I have seemed to pick up a cold as my throat is really sore and hurting, I hope its not strep, I didn't get much sleep last night because of it. I will try to get to the doctor and see if it is, I've had it for 3 days now and it doesn't seem to be getting better. My average pace was 8:40 with my total time at 44:16, HR average was at 141 so a little quicker than yesterday and my legs only seemed to hurt when I was going downhill and I am still feeling it when I walk down the stairs... I feel like I'm on the right track, I just need to stay with it and see what happens.

Later.

I ran out past the stake center and on the way out my son Ethan and the cross country team ripped by me with out a care in the world... Ethan was holding his own with the varsity boys and it was good to see him doing so well. My legs seem a lot better today but my calf injury was a little more noticeable today than it has been in a while, so I'm a little worried about that! My average pace this morning was 8:27 with my total time at 43:17 average HR was at 141, I did have a few miles in the middle that were 8:11, 8:14, so that was not to smart but I lost track of my pace and started day dreaming and I guess that was the result. I want to do a long run tomorrow but that will depend on my legs and how they are feeling, hopefully 15 if I can make it happen with a minimum of 10.

See ya tomorrow.

I ran out to Mini GU Corner and then headed back to the house and when I got to the stake center  I decided to map my Son Ethans route that he took the other day so we would know how many miles the route is. I slept in this morning and I think it was a combination of the virus that I have been fighting and just not feeling good, so it was really hot but I made the best of it. The route ended up being just over 4.25 miles with a good combination of uphill and downhill, it kicked my butt or maybe I was just tired from the heat but anyway it was a nice little route. My average pace was 8:28 with my total time at 1:14:15 and my HR average was at 150, like I said a good mix of uphill and downhill and it felt good to finally do some hills for a change. After the run I did my upper body weight training and then some push-ups so all in all it was a good workout! I didn't get in the mileage that I wanted to today but I think I'll be feeling much better next week and then I'll be able to get a long run in. I want to get some 18 milers in and maybe a 20 miler by the time SG gets here, hopefully.

See ya Monday.