"A Hefty Hunk Of Steamin Junk"

Well the plan this morning was to start at 5am and run with Jeff long and we started out with all the lighting and then it started to down pour and we decided not to chance it so we sprinted home. We were able to get in 3 miles and that was it, lightening dancing all around us and it felt like we were running for our lives!!! I went in and dried off and the weather cleared a bit so I headed back out, I ran into my Brother Curtis and ran with him for about 9 miles and then I had to call it a day as I wanted to get over to Ethan's Cross Country meet in Orem, he did so Awesome 17:20 for the 5k. The course was a little short but it was over a minute PR from the last meet so he is right on track for a sub 17 and dare I say sub 16 minute 5K by the end of the cross country season. My average pace was 8:31 with a total time of 1:45:41, I did have 3 sub 8 minute miles in the middle, 7:57, 7:40 7:25, I didn't quite get in all the miles that I wanted but I really like to see Ethan run so I wasn't missing that.

See ya Monday.     

I ran out to Gu and then back to the house all via canal road, pace was really slow for some reason, when I returned back to the house I tacked on a couple more miles out to the old barn and back. My legs were pretty tired for some reason so I tried not to fight it and just stay with it the best that I could, my average pace was 9:00 with a total time of 1:30:49, it was a tough run but I got her done.

See ya tomorrow. 

I ran Loafer canyon road this morning, 4 miles up and then 4 miles down this is a very steep climb and the pace is always slow going up. I ran a little with Tyler Shepherd and he wasn't even breathing hard, to be young is great which I am not. My average pace was 9:04 with my total time at 1:12:44, I didn't push the pace coming down but they were all around an 8 minute pace or better so I'll count those MP miles. After the run I did my standard lower body weight trianing, Squats, leg raises, one legged leg raises and leg presses.

See ya tomorrow 

Resting so I can run long tomorrow.

I decided to do my long run today instead of on Saturday  because I want to see Ethan run his meet on Saturday up at soldier hollow. He will be running varsity and I'm not missing that! Not bad for a freshman. I ran to Gu and then down into the river bottoms and then I ran my 2 mile loop down in there and then I headed towards Harry's Hill, ran up that beast and then up to the mail boxes and then down past Mount loafer school and then home. I fueled up with a nice slushy Gatorade and then I headed back out past the stake center and then back to the house. At this point my watch died but I know I had 18.10 miles, so I  ran my 2 mile loop out past the old barn and then back to the house to finish up for the 20 plus miles. I felt pretty good for the most part and I was really happy with the effort and the run all together, the last mile I was pushing the pace pretty good on tired legs so that was pretty cool.

See ya tomorrow. 

Quick run this morning before heading up to Ethan's meet at soldier hollow. I ran out towards Mini gu and then back to the house and then out to the old barn and back for a couple of more. Average pace was easy at 8:45 with a total time of 53:08.

See ya Monday. 

Nothing today...

Loafer canyon run this morning and I ran all the way to the gate again this morning. My goal was to run all the way with out stopping and I was able to do that, I took it easy coming down but it was fast enough for a few MP miles in there. My average pace was 9:08 which is reflective of how steep it is going up that beast, very difficult, my total time was 1:13:55. After the run I did my lower body weight training; squats, one legged leg presses standing, also sitting and calf raises.

See ya tomorrow.

I ran out past Mini GU and then back to the house, pace was really slow as my legs were pretty much toast from the hill training yesterday. The first couple of miles I felt pretty good but then it was pretty much a death march the rest of the way. Total time was 1:05:41 with an average pace of  9:11, I finished up with some upper body weight training and then some push-ups.

See you later. 

Just plain laziness.

I just lost my whole entry! Dang! I'll just say that it was a way tough day and I don't know if this long run even did me any good! My legs were gone from the start and they just kept getting worse and then at mile 13 I hit the wall big time and then I was down to a slow jog from there on! I'm kind of discouraged my 20 miler last week felt a lot better than this so i don't know what to think... Oh well, at least I was able to get her done. My average pace was way slow at 8:56 with a total time of 2:41:28, I really don't like the way I feel today!!! 

See ya Monday. 

I ran after work today and it felt nice, a little hot but not to bad! I ran out past mini GU and then back to the house all via canal road. Pace was pretty good considering my bad back and not having very good form, it felt better by the time I got home it was feeling pretty loose after the run I did my upper body weight training and then some push-ups, average pace was 8:25 with a total time of 1:00:22. I might run Payson Canyon tomorrow if I can find someone to go with.

See ya tomorrow. 

I ran Payson canyon this morning with the SF running club, ran most of the way with Alan and we kept the pace pretty upbeat. Warmed up for a mile (8:12) and then started to increase the pace a little each mile, 7:56,7:37, 7:37, 7:38, 7:27, 7:27, 8:02 slowing at beer can and dropping off Alan, 7:32, 7:15, 7:33. The last 3 felt pretty good so the miles that are sub 8 I'll count as MP miles, my average pace for the run was 7:40 with a total time of 1:25:17 my calf held up really well so that was a positive. That will be my last Payson Canyon run before St. George so I feel that I have had better downhill training this time around and I have also ran Mt Loafer canyon a few times, up and down,  so I should be ready for it. I hope anyway... I wish I would have had a few more long runs but with my calf injury those have been lost but I'll just have to make do with what I have done. I will try and get in a 15 to 16 miler on Saturday and then I will start to taper about 10 days out, I finished up with some lower body weight training: Squats, leg raises and calf raises.

See ya tomorrow.

My legs are pretty trashed from the good down hill run yesterday so I wasn't sure I was going to be able to run today but as each mile went by my legs seemed to get a little looser. I ran out past mini gu and just took my time and enjoyed the day and tried to clear my mind of all of my problems, it worked to until I got back home. My average pace was 8:34 with a total time of 52:10, I'm glad I got her done today.

Just a little afternoon run out past the old barn and then back to the house via canal road, just wanted to get the legs moving. Average pace was 8:28 with a total time of 27:52 one of the miles was in the 8 minute range so I'm counting that as a MP mile. I'll do 4 to 5 miles tomorrow and then 15 on Saturday. See ya then! Nice day out!

Later. 

I ran out past the stake center for nice little 4 miler just to keep the legs loosened up and I have felt pretty good the last couple of days so that is a good sign. My average pace was 8:30 with a total time of 34:50,  I finished up with some upper body weight training and then some push-ups... 

See ya tomorrow.

I ran out to Gu to the river bottoms and then back up over Harry's hill up to the mail boxes and then home via Mt Loafer school, after getting back I ran out past the stake center and then back to the house. I did not feel as good today as I had the previous days but I was going faster towards the end of the run so I guess that is a good sign. Average pace was 8:44, kind of struggled today, and my time was 2:14:15. I will start tapering next week, probably 10 days out I'll start to cut back. Ethan Had a pretty good meet yesterday, full 5K in 19:00. His goal is to get it down under 18 minutes by the end of the season. I'm very proud of his dedication!

See ya Monday. 

I ran out to payson via canal road and the pace was pretty darn slow, my legs were trashed from the 15 miler on Saturday I guess, you'd think that wouldn't happen at this point. The pace was easy at 9:08 with a total time of 46:44, I plan on doing 5 to 6 miles a day through Wednesday and then start cutting back after that. No strength training today.

See ya tomorrow. 

I ran out to Mini GU and then back to the house via canal road on a really nice afternoon day, pace was up beat but not over baring. My average pace was 8:16 with a total time of 50:20, it was a nice day out and I'm glad that I went for it today.

See ya tomorrow. 

I ran up to the mailboxes via canal road and Mt Loafer School and then came back the same way, pace was up beat but not over doing it. This is my last harder workout everything else will be less miles and easy until the marathon. My average pace was 8:33 and my total time was 57:01 I had two sub 8 minute miles on the way down and those were 7:57 and 7:51. I had to where a long sleeve shirt today the first time in a long time but it was a beautiful morning and I'm glad I got out. Finished up with some one legged leg presses.

See ya tomorrow. 

Rest....

I ran out past the stake center via canal road, my two miles in the middle I did a little progression run just to wake the old legs up. My average pace was 8:18 with a total time of 33:59 after the run I finished up with some upper body weight training and then some push-ups.I felt pretty good today. I will probably do 10 miles or less tomorrow and then really start to cut back next week... I'll run monday through thursday but not more than 3 miles just enough to keep the legs loose and woken up.

See ya tomorrow.

I ran out to Gu and on the way out I ran into my Brother Curtis and his son Bryan so I ran the with them the rest of the way to gu, and then on the way back I ran with Kent Wing, my average pace was 8:48 with a total time of 1:12:03, I will be tapering all of next week.

See ya Monday.