"A Hefty Hunk Of Steamin Junk"

Woodland Hills Downhill run this morning, same run as last week but I through in some uphill... When I got to Loafer Canyon Road I turned up the canyon until I hit park Drive which heads over into Elk ridge and then back down past Mt Loafer school to canal road and then home. It was a good mixture of downhill and uphill and I felt pretty good on the uphill too which was a pleasant surprise. I had some MP miles on the downhill and they were; 7:54, 7:56, 7:50, 7:46 My average pace was 8:19 with a total time of 1:03:54, it was another beautiful morning, I wish it would cool down just a bit though.

See ya tomorrow.

Just a little easy run out past the stake center, average pace was 8:35 with a total time of 35:11. I didn't tun yesterday as my legs were pretty tired from the hill workout on Wednesday so I listened to my body.

See ya tomorrow.

I ran the Payson Park Loop but I cut out the rollers, I wasn't feeling to good on the way out and then on the way back I got passed by my son Ethan's cross country coach, Jennifer Hughes so I just tried to keep a reasonable gap hoping it would motivate me... Bad idea, good idea? I was able to keep the gap the same and then with about a mile to go she slowed down just a little so I could catch her and she ran me in that last mile. It pretty much killed me but I'm glad I did it because I was able to turn a bad run into a good run and that is a good thing. I had MP miles of 7:56, 7:16, 7:33, my average pace was 8:20 with a total time of 51:57.  So it was a good run and it turned out totally differnet than I thought it would,  half way through I thought it was going to be one of those tough runs and it was tough but good at the same time.

See ya tomorrow.

Mini GU Corner route this morning via canal road, felt pretty good considering yesterdays 3 mile speed work. My average pace 8:37 with a total time of 1:01:43, my pace was slower at first but then as I got warmed up the pace came down into the 8:30 pace range.

See ya tomorrow.

I wasn't able to run this morning because of work so I ran after work and I did the woodland Hills route and extended up loafer canyon, I felt pretty good but I think I went a little fast on the downhill cuz I was tired towards the end but it was still a great run. I had some MP miles on the downhill, 7:41, 7:52, 7:50, 8:00, my average pace was 8:16 with a total time of 1:03:39.

See ya tomorrow.

Mini Gu Corner route this Morning all via canal road, I was pretty surprised how fast my legs bounced back after the hard hill run last night... My pace was easy and they fielt a little tired towards the end but overall pretty darn good, my average pace was 8:44 with a total time of 53:06. It was way cooler this morning and boy did it feel nice, it was a beautiful morning and I'm glad I was able to get out.

See ya tomorrow.

I was glad that I was able to get out this morning and I ran out past Gu corner and down into the river bottoms, I felt really strong the last half of this long run than I have on any of the previous ones that I have done.  Long runs are not my favorite part of training and I have to really find the motivation at times and today was one of those times to actually complete them... My average pace was 8:27 with a total time of 1:59:37, my pace was faster towards the end which is a really good sign, I feel like I am on the right track with my training.

See ya Monday.

I ran the Payson Park loop but I cut out the rollers, my legs were not feeling good this morning... They must not have been recovered from my long run on Saturday, my average pace was slow at 8:45 with a total time of 54:30. I was faster on the way home than I was on the way out so my legs must have lessened up some on the way back. It was still a good run and a great way to start out the day.

See ya tomorrow.

I ran down to the high school and ran the girls , they ran 2 miles, and then back to the house via canal road, pace was slower than normal as I try to run with some of the girls that are slower and struggling, My average pace was 8:47 with a total time of 53:50, I did have one MP mile on the way down to the high school at 8:00.

See ya tomorrow.

No time today.

See ya tomorrow.

I ran down to the high school and ran the girls 2 miles and before they were ready to go I did 4 laps around the track waiting for them to get ready. After that I ran back up to canal road and did a few more miles up there to get past the 8 miles. I had 4 MP miles for the day and they went like this,  7:57, 7:47, 7:54, 7:44, my average pace was 8:08 with a total time of 1:06:47. It was a good run and I'm glad I was able to get it in.

See ya tomorrow.

I decided to do a little 4 miler out past the Stake center, just nice and easy and enjoy the morning. My average pace was 8:57 with a total time of 36:18, long run toimorrow.

See ya tomorrow.

I ran out past GU Corner and down into the riverbottoms, I ran my 2 miles loop down in there and then back to the house via canal road.  When I returned home I ran 2, 2 mile loops from my house to finish up, I felt okay today but not great I just kind of got through it...  I ran into my Brother Curtis and we chatted for a bit, also chatted with the Spanish Fork crew. My average pace was 8:39 with a total time of 2:19:39, I'm glad that I was able to get this one in the books.

See ya Monday.

I ran the Payson Park Loop and I wasn't going to extend down to the park but I had a lot on my mind and before I knew it I was all most to the park, I guess I kinda zoned out. I've been dealing with a lot lately and I find myself wondering why people who you thought were your friends but when it comes right down to it they really aren't. But I guess you have to be careful who you thing your real friends really are, Oh well... I didn't feel real great this morning, just didn't feel real strong but not to bad either, my average pace was 8:49 with a total time of 1:03:17.

See ya tomorrow.

I woke up yesterday morning and my back was all messed up, I don't know why but sometimes it just does that, I can sleep on it the wrong way and it will just get stiff and sore. I know it will get better but talk about bad timing with the 10K on Friday, I ran okay this morning but its hard to get my turn over going like I would like. Hopefully by Friday it will be more loose and I can get  the race that I want. My average pace was 8:33 with a total time of 52:06, and I ran the Mini Gu Corner route.

See ya tomorrow.

I just ran a nice easy 3 miler this morning as I have a 10K tomorrow so I just wanted to shake the old legs out, I'm not feeling as chipper as I would like but maybe with a little race day magic I will be able to have a good race. My average pace was 8:35 with a total time of 26:55, I haven't been taking my vitamins very good the last little bit so I'm thinking that might be contributing to the low energy and sluggishness, I need to get more regular again with them.

See ya tomorrow.

Speedy Spaniard 10K this morning,  It wasn't my best 10K but it wasn't my worst either. I felt okay through 3 miles or so and then I really started to fade and I just kinda hung in there, it was a new route this year and it was a good one. I felt pretty good leg wise but my breathing was way out of whack and I felt really labored for some reason. I have ran a sub 44 minutes in this race but I just didn't have it lung wise so I probably need to work on that a little more. My splits are below.

1. 7:13 a little uphill here and then down, pretty happy with this mile really.

2. 7:06 I felt really good here and I thought this was about where I should be pace wise.

3. 7:11 Still okay with the pace but stomach is bothering my a little here.

4. 7:23 Starting to fade bad here.

5. 7:30 still trying but fading some more.

6. 7:30 I tried to speed up here but I must not have as the pace was the same as the previous mile.

.20 6:42 I just tried to finish strong here and I think I did that.

The last half I just really seemed to fade, which surprises me as I thought I was in pretty decent 10K pace but I guess I'm not... I did finish 3rd in my age group, 50 to 54, so that was a welcome surprise i think I'm on the right track with everything I just have to stay with it, maybe try and get some more speed work when I can. But really not to bad, my average pace was 7:19.

See ya tomorrow.

I decided to take today off with the race that I ran yesterday, as I get older I find it more difficult to recover and even though I don't feel that bad I wanted to error on the side of caution, and where this is the deepest I've been able to go into a marathon training cycle without injury I thought it was a good idea. These next 60 days will be my most important so I want to be ready and fresh.

See ya Monday.

I ran the Payson park loop this morning but I didn't extend down to the park, I thought my legs were doing really well recovering from the race on Friday but boy was I wrong. They are pretty darn trashed, but that's okay because that means that I worked them pretty good. I just tried to keep the pace nice and easy, my average was 8:58 with a total time of 55:54, just beat the 9 minute guy. It was a beautiful morning and a great way to start the day.

See ya tomorrow.

I ran down to the high school and ran the girls and then back to the house after that, I also ran a couple of laps around the track while I was waiting for the girls to get ready. My average pace was 8:27 with a total time of 52:46, I felt a little bit better today than yesterday. The old legs are still a little tired but much improved from yesterday, I will run down Woodland hills tomorrow for some hill work. My daughter Abby comes home from her mission 1 week from today, I can't wait to see her again she's has been a great missionary and I am super proud of her.

See ya tomorrow.

I went to the high school and ran the girls a couple of miles and then I ran home. I felt okay but just kind of got her done today, average pace was 8:29 with a total time of 55:34... It was another beautiful morning, nice and cool again but that's coming to an end and its suppose to heat up again.

See ya tomorrow.