"A Hefty Hunk Of Steamin Junk"

I did not feel good from the get go this morning, the legs were hurting and the calf was a bit of a bother... After a few miles I stopped and stretched but it was still difficult but after I got to Mini GU corner I stretched again and then the second half of the run I seemed to do better and even though it was slow go I was able to get into a better rhythm on the way back and when I got to the house I felt good enough to tack on another mile to round out the seven. I'm glad I stuck with run cuz I was ready to pack it in early! After the run I did my lower body weight training and some more stretching. Average pace was slow at 9:11 and average HR was at 131, total time was 1:04:23 so I guess it was a nice slow recovery run.:)

See ya tomorrow.

Another long run today and I kind of did the same as I always do, out to GU corner and then down into the river bottoms and then I ran my two mile loop down in there and then I started to make my way back towards the house. Stopping only to re-fuel and stretch, and to chat with my Brother. I ran from GU Corner to Mini Gu corner and then back to GU corner, fueled up again and then headed towards Harry's Hill when I got to the base I stopped and stretched and then headed up to the top... I wasn't to sure how I would handle it since I had already ran 13 miles and I was a little tired but I just tried to keep it steady and push my way up. I felt pretty good going up and then as I headed down over to the Stake center I was able to get into a pretty good rhythm on the downhill and those miles were pretty good feeling. When I returned home I headed out to the old barn and back just to get my mileage to 18 and some change, my pace was pretty good for the most part not as fast as I've been but the run was harder so I'll take it. My average pace 8:39 with my total time at 2:39:12 and my average HR was at 141. I felt like I could have gone a few more but I like the feeling of leaving a little bit for next time, it makes me feel good. I will be running the Onion days 10K on Monday and I'll use that as my speed work for the week. It should be fun , my son Ethan is running it as well.

See ya Monday.

Ethan and I ran the Payson Onion Days 10K this morning. Its a pretty well organized race and they give out a great long sleeve tech shirt, so thats always a plus... My goal for this race was to average a sub 7:30 pace for the race and just get in some really good MP miles in. This is a pretty flat course with a slight up hill for the last mile and half. My Splits went like this.

Mile 1 7:17(149) slight downhill.

Mile 2  7:30(160) mostly flat.

Mile 3 7:29(160) flat.

Mile 4 7:31(162)  slight uphill.

Mile 5 7:40(165) starting to climb back up and starting to feel the uphill but still feeling okay.

Mile 6 7:31(168) decided to push a little harder all up hill but gradual...

.20 6:59(172) flat and was pushing it pretty good the last little bit.

So not to bad and I was really pleased, Ethan Finished just a head of me and got 2nd in his age group, I'm very proud of him. He hasn't been able to run as much as he would like because of soccer and school but he still had a really good showing. My average pace for the race was 7:28 with my HR average at 161 so a really good workout and I feel like I am getting better, I wish I had another 2 months to train for SG but I guess its not in the cards. I'll just have to do my best with what I have left to train with.

See ya tomorrow.

My right knee was bothering me this morning so I opted not to run today... I hope its nothing serious but I just don't want to make things worse by running on it. I've been dealing with it for about a week but it seems once I get warmed up the pain seems to go away, it was sore before the race yesterday but I did a half mile warm and then it seemd to subside and It didn't bother me at all during the race... So I'll take today off and then give her a try in the morning and see how it does, this better be a tempory thing or I'm going to be ticked.

See ya tomorrow.

My knee was a bother until after about a half a mile and then it seemed to get better, my legs were still trashed from the race on Monday so the pace was really really slow. I ran out to the stake center and back and then got the kids off top school and then I headed out towards Payson and then back to the house, my legs would not go this morning! Average pace was 9:27 with my HR average at 128 total time was 1:01:03, just a nice easy jog. I'm icing the knee as I write this and I will give it another try in the morning to see how it does and I hope that this is just a blip in the road and I can carry on... After the run I did my upper body weight training and then some push-up.

See ya tomorrow.

Out to mini GU corner and then back to the house, I wore a knee brace today and it seemed to help with the pain and once I got going it seemed alright. The pace was still real slow and easy, except for the last quarter mile or so I had to hurry home I was having a bowel moment!!! My average pace was 9:22 with my total time at 56:34, my HR monitor didn't work today so I must need to change the battery or something.

See ya tomorrow.

I ran out to my 5 mile mark down in the river bottoms via canal road and luckly my brother Curtis put out his cooler at GU corner or I would have died! It was the Spanish Fork Half today so the club didn't put out a cooler, but my brother came through! My legs are still pretty hammered from the race on Monday so the pace was pretty slow but my knee seemed to hold up pretty good so that was good and I think this was my last long run before SG. I'm not going to taper to much maybe 10 days before I'll cut back some but where I've been injured and missed some training I think I need the mileage, but I will cut back the long runs... I finished off the run by running up over Harry's Hill and then down to the Stake Center and then when I got home I went out to the old barn to get the 18.40 miles, average pace was 9:00 and my total time was 2:45:47, HR average was at 140, so very slow and I couldn't have gone a step further. The last few weeks I have had more left in the tank but not today, oh well....

See ya Monday.

It was a beautiful morning for a run, nice and cool just right! I ran out to Payson via canal road, I tried to keep the pace up beat and everything felt pretty good for a Monday... My average pace was 8:38 with my HR average at 139, I had one marathon pace mile in the middle of the run (7:50), my total time was 1:01:56. I feel pretty good and I am going to slowly taper for SG, but I think it will be less than normal as I feel that with my injury keeping me out of the game for most of June that I need the mileage, I will taper my long runs though. My plan is to do 15 this Saturday and then 10 to 12 the following week and then taper the week of the marathon, but again that all depends on how I am feeling and if my body is recovering the way that I need it to. I finished up this morning with my upper body weight training and then some push-ups.

See ya tomorrow.

No running today.

I ran in the afternoon today and it was a beautiful day today, 75 degrees just right. I ran out to Mini GU Corner, out and back, the first mile was easy and then I just let me legs go and tried not to push the pace, just tried to run steady. So I had 4 miles that were sub 8:15 mile, 8:06, 8:10, 8:15, 8:12, with the last mile easy. I'm counting them as MP miles even though they were about 30 seconds slower than what I want but the pace was easy, or at least it felt really comfortable. My average pace for the run was 8:21 with my HR average at 150, which seems a little off as my breathing didn't seem that labored, I think its time for a new battery cuz its been acting up lately, total time was 51:01... After the run I did my upper body weight training and then some push-ups, the knee felt okay after I got going and it warmed up a bit, I wore the brace for the first half and then ran the last half with out it.

See ya in the morning.

I ran out to Mini GU corner again but I kept the pace a lot easier this morning, I know one thing I 'm a lot more lose in the afternoons than I am in the morning, I'm getting old! I had a guy pass me when I was in my warm up stage, after I got warmed up I slowly increased my speed until I was closing the gap and by the time he made his turn around  I was right on his tail, so it was a fun little game. On the way back I just took it easy and enjoyed the music and the beautiful morning, my average pace was 8:45 with my HR average at 142, total time was 1:01:49. After the run I did my lower body weight training and then some push-ups, I felt really good this morning considering the late harder workout yesterday, I was pleasantly surprised....

Se you tomorrow.

I ran in the heat of the day just to feel it so my body want be to freaked out if its hot during the SGM in a couple of weeks. I ran out to Payson via canal road just after 12:30, my legs were nice and loose but I kept the pace as easy as I could and I started to get a little over heated towards the end but not to bad. My average pace 8:40 with my total time at 52:30 average HR was 148, a little high for that pace but it had to do with the hotter temps and the fact that I had a coke about a half hour before I went out... After the run I did my upper body weight training and some push-ups and now it's off to Ice my knee for a bit, it felt good in fact the warm temps really loosened up my legs, I wish they were that loose in the mornings when I run. I hate getting old! Tomorrow I think I'll keep my long run 14 miles or less and then next week I will be cutting my daily runs in half to 3 to 3.5 miles just to keep my legs loose and then the same for the week of the marathon, although I don't think I will run pass Wednesday the week of the marathon...

See ya tomorrow.

My legs were dead from the get go this morning! It was like a death march for most of the run, but I got her done... My last three miles were the quickest so i did improve towards the end but those three miles were still way slow and I think my run yesterday early afternoon in the heat had something to do with that. I usually don't run on Fridays but I felt good so I went out just after lunch, I paid for it today though! My average pace was way slow at 9:27 and my total time was 1:55:06, my HR average was at 134. My average pace for most of my long run have been in the 8:30 range, so it was pretty brutal this morning but I'm glad I stuck with it, sometimes you just have to gut these kind of runs out! Off to Ethan Soccer game now so I've got to get going.

See ya Monday.

I will be taking it east on the mileage this week in preparation for the SGM next week, my plan is 4 miles each day except for Saturday I'll do a 10 miler and I'm thinking on Wednesday of doing a longer run than the 4 miles probably a 6 to 7 miler with some hills in there. Again, this all subject to change if my legs aren't recovering then I will cut back even more, I want them fresh for race day. My average pace was 8:40 with a total time of 35:47, the old legs felt a lot better than they did on Saturday so that was a good thing, my HR average was at 139 and I had a sub 8 minute mile in the middle so I will count that as a MP mile (7:54)... After the run I did my upper body weight training and then some push-ups to finish off the day, I hope things go well these next 2 weeks I am excited about the marathon, its been 3 years since I've been able to run a Marathon because of injuries so I am hopeful. I don't really know what kind of shape I'm in, I know I can finish but I want a sub 3:30 but I don't know if that's possible...

See ya tomorrow.

No running...

I ran out to Mini GU Corner and then I headed back towards the house but then I was feeling pretty good so I went up over Harry's Hill and then back down to the stake center and then back to the house. I felt pretty good going up Harry's, the quads felt strong and then on the downhill miles to the stake center I tried to keep the pace up beat but not hard, those miles were 7:52, and 7:44 then I cooled down for a half mile... Average pace was 8:37 with my total time at 1:13:02 with my HR average 143, after the run I did my upper body weight training and then some push-ups. I felt good today but I just don't know what kind of shape I'm in, the longest tempo run that I have had is 6 miles and I've been marginal on the hill training so I don't know what to think. I guess in a week or so I will find out... Now its off to Delta to get a few pictures of a clients new outbuilding that I need to get insured, the joys of work!

See ya tomorrow.

Just a nice easy recovery run this morning, I kept the pace nice and slow and just enjoyed the morning and the good tunes. My average pace was 9:29 with my HR average at 131 and my total time was 38:47, my legs were a little tired from yesterdays run but not to bad and I have a few aches and pains but  nothing to bad, and my plan is to keep it that way. I'll run 4 miles tomorrow and then 8 to 10 on Saturday and then a couple on Monday and Tuesday and then I'll be resting until the marathon on Saturday, the taper has begun.

See ya tomorrow.

I ran out towards Payson on a nice cool morning, just beautiful! My pace was up beat but not hard, average pace was 8:32 with my total time at 34:57 and my HR average was at 143, I had an 8:14 mile in the middle that felt pretty easy too. I plan on 8 to 10 tomorrow and then really light on  Monday, Tuesday and Wednesday, my legs feel okay but there not real chipper yet so I will take it pretty easy next week.

See ya tomorrow.

I ran out to Mini GU Corner and then back to the house. I didn't eat much yesterday as I was having GI issues all day and my legs were just dead after 5 miles or so, I guess I should have had dinner... My average pace was 8:58 with my total time at 1:12:20 and my HR average was at 136, I was hoping that my legs would be feeling better at this point but they are not. I will take it real easy this next week with a little running the first part of the week but nothing long, maybe 2 miles tops just to keep the legs loose. I'm sure their feeling bad today cuz of the lack of food yesterday, I just have to trust that they will regain there strength by Saturday.

See ya Monday.

I ran out towards Payson via canal road, just a short little 3 miler trying to stay loose my legs are still feeling really trashed and it is a bit of a concern, I am just hoping that they will feel better as the week goes on... Average pace was slow at 8:59 with my HR average at 134 and my total time was 27:22. My legs felt really good last Wednesday and I was pretty excited but since then they just feel trashed. Maybe this week they will come back with the real light week, that's my hope anyway.

See ya tomorrow.

I ran out past the stake center this morning and my legs finally felt better, I had a quicker turn over and they just feel better, so I hope taking Thursday and Friday off they will be good to go... My average pace 8:29 with my total time at 26:20 and my HR average was at 139, that's a good HR for that pace for me anyway. I did my usual stretching and called it a day. I will run a couple of miles tomorrow real easy and then Thursday and Friday I will be resting, I still don't know what kind of shape I'm in but I'm hoping with a little race day magic and adrenaline I can have a good race!

See ya tomorrow.

My last run before Saint George! We will head down tomorrow and just relax and hopefully my legs will continue to recover so I can really go after it. My average pace this morning was 8:54 with my total time at 21:39 my HR monitor didn't work this morning which is kind of weird, oh well I don't really need it anyway. I'm not feeling real chipper, my legs felt pretty good yesterday but today they weren't... Just really sluggish and hard to get moving so I will not run anymore till Saturday and I can only hope that they will be ready to go!  Good luck to everyone running the marathon and I hope to see some of my blogger friends while I'm at the race, be safe!

See ya Saturday.