"A Hefty Hunk Of Steamin Junk"

37:00 minutes on the elliptical.... I have been resting the last few days, I have lost my Mojo so to speak. I also did the standard lower body workout with core training for 30 minutes. I  am planning on running this weekend for a few miles, and try out my leg just as all of you are running the marathon, this has been the hardest 6 weeks of my life, but I'm standing tall. Good luck to all who run this weekend, I will be checking on all of you so you better give it everything you've got.

52:00 minutes on that old elliptical again this morning, I love that thing! I did a warmup of  about 5 minutes and then I uped the RPM to 96 to 100 range for about 6 minutes and then I slowed it down to around 90 to 95 on the RPM meter for the rest of the workout... My average heart rate was 134 for the duration. Saturday is like Christmas for me, I get to head out on the road for the first time in a looooooong while. You guy's will be running your 26.2 in St. George and I will be running my 3 miles here in snowy old Salem, it's suppose to rain and snow on Saturday. Thats a great way to break my self back in, isn't it.  I want you all to know that I will be grining from ear to ear!!!!

See ya tomorrow.

What is that you see, actual mileage, could it be true, I think it is, I actually ran 2.28 miles this evening... Wow. It felt so good, and the best part was that I had no pain in my leg, except for some numbness in the spot of the injury. But no pain. I am able to hop on that leg with no pain so these are all good signs. I will ease into the running very gingerly, like tomorrow I will only do the elliptical and then Saturday I will do 2 to 3 miles tops... I will continue to alternate days of running with the elliptical for the next three weeks and see how it goes, only doing 2 to 3 miles on the days that I run. This is a good feeling and I hope for continued good days in the future. Average heart rate was 139 and both miles were done in 9:00 minutes, which was a surprise because I felt like I was just jogging real easy. I did a15:00 minute warm up on the elliptical and after I ran I did a 10:00 minute cool down. I then finished up with my lower body weight training for 30 minutes followed by my core training, I am pleased with the workout.

Not much else to say except, HAPPY DAY, HAPPY DAY!!!!!!!!!

Kayano 12  Orange (20)

Rest

I woke up this morning with a little bounce in my step and a sence of excitement, I also had a thought in my head about those of you who were up bright and early to catch the bus in the SGM. It is also Ironic that I just started running again after my injury on the very day of the SGM, but I wouldn't have it any other way. I ran a little on Thursday just to try it out for a couple of miles and it felt real good, I had a nice rest yesterday and decided today I would give it a try. I went 5 miles total, my time was 46:13 and my average pace was 9:12, my average heart rate was 149, which was a little higher than I would have liked but I didn't care it just felt good to be out running again. For the up coming week I will probably do just 2 to 3 miles per day and then on the weekend go alittle more, keeping my pace very slow and easy, I might only do 3 to 5 days of running and just ease back into it...

I am patiently waiting the results of the marathon, its like Christmas morning...

Kayano blue (83)

Rest

Another nice easy recovery  run this beautiful morning, alittle cool but nice... I think it might take some time to get my legs back underneath me, I will probably have to go 4 miles and then half that every other day until I get my legs back. After 4 miles I was running on empty this morning, but I'm not complaining I am just taking it one day at a time... Total time this morning was; 36:58 with an average pace of 9:13, my heart rate is still alittle high at a 147 average, I am hoping for that to slowly come down to where it was before my injury which should be around 130 to 135 for the pace that I am doing... Not much else to say except I will see ya tomorrow.

Kayano 12 Orange ( 24 )

I ran a Lybi 5k this morning, real easy pace and just tryed to enjoy the sites and sounds of Salem, Utah... Total time was 31:44, with an average pace of 9:17, my haert rate average was 143 still alittle high but it seems to be coming down. I had a head wind for most of the run but then it seemed to subside towards the end of the run, I also did my standard lower body weight training and core training that lasted for about 30 minutes... I am alittle short on time so I will have to cut things short, have a great day.

Kayano Blue ( 86 )

Rest. No running today. I felt I needed to take it easy today so no running, I did walk 18 holes of golf at Hobble Creek Golf Course this afternoon... I will resume running tomorrow and on through Saturday, I am just taking it a day at a time. Leg feels good, it has been kind of aching, just sore, totally unrelated to the injury so just trying to build back up slowly, and take it easy...

See ya tomorrow.

4 miles on a recovery run this morning, nice and easy... My average pace was 9:11 with and average heart rate of 141, total time was 36:54. I am still getting some pain in my left leg area but it doesn't feel like the same pain when I had my injury, and it seems to recover by the next days run so I don't know. If it starts to get any worse to the point that it doesn't recovery then I might have to take some more time off,  but we shall see... Strength wise my legs did feel alittle better this morning, which is a good sign, we shall see what tomorrow brings and go from there. I also did the standard lower body weight training and core training, total time was 30 minutes...

Kayano orange (28 )

Rest again today, leg was a little sore so I took the day off. I will try again in the morning and see how it goes. The pain seems more muscle than bone so I am trying not to take it to seriously, see you tomorrow...

I went six miles this morning just trying to see how I would feel and how I would hold up. My splits went as follows; 9:02(154), 8:36(152), 9:25(146), 9:08(145), 9:15(151), 9:12(148) total time was 54:51 with an average pace 9:07 heart rate average was 149. My second mile was cool, I felt like picking up the pace so I did, kept it about a minute off my marathon pace and it felt good. after that I slowed down and did the rest of the miles at recovery pace, my heart rate is still out of wack and is all over the place but I am hoping this will correct its self down the road. My leg feels pretty good and I have hardly any pain, which is a good sign, I wore a support today and it seemed to help so that is also really cool... That is about it, I guess I will see ya on Monday.

Kayano 12 Blue. ( 92 )

I had planned on just doing 4 miles but after getting my daughter off to the bus I decided to go one more mile in. My leg felt alright but not 100%, I kepted the pace nice and easy except for the second mile, asI went a little faster on that one... Well I wouldn't say fast but faster than I have been going, total time was 46:10 with an average pace of 8:56 and my heart rate average was 145 which is still high. I wouild like to see that below 135 at the pace I was going, so I am hoping that it will come down as I get consistant. Not much else to say other than I hope like crazy that my leg will get back to 100% soon, I don't plan on increasing my mileage until it is back 100%..

Kayano 12 Blue (97)

I did what I like to call a Lybi 5K this morning, and some change... Leg was sore when I started, which is a little scary, I am hoping I haven't re-injured the darn thing, I will see how recovery goes through out the day and into the morning to see if I can run tomorrow. I don't know what to think! It feels a little better after I did some strength training on it after my run, which was the standard lower body weight training for about 20 minutes, and then I also did about 15 minutes of core training... Total time was 31:13 with an average pace of 9:09 and the darn heart rate average is still a bit high at143, but I feel it is starting to come down. All I can say is pray for my leg to recover, please,please please!

See ya tomorrow.

Kayano 12 orange ( 31)

Rest... Wednesday is my rest day, I might get in a couple of miles later tonight but I will have to see how my leg is doing. No strength training today.

Today I decided to not look at my watch and run by feel and I was surprised at the result... My splits went as follows; 8:44(143), 8:50(148), 8:27(148), 8:19(154), wierd huh... Average pace was 8:36 and my average heart rate was 148 with a total time of 34:33 I wish my heart rate was below 140 for those splits but that will come with time. I also did my standard lower body weight training for 20 minutes and core training for 15 minutes, I then finished up on the elliptical glider for another 20 minutes of steady gliding and keeping my heart rate above 130, so it was a pretty good workout. I am going to try and keep my mileage around 20 miles a week and then cross train with the elliptical glider until my leg is 100% , its not getting any worse and it is recovering each day so I will see how it goes the next little while...

See ya tomorrow!

Kayano Blue (101 ) 

I did just another recovery run today and my leg felt alittle better today, but I am at work right now and it is alittle sore, so we will see what tomorrow brings... My average pace was 9:07 and my heart rate average was 145, still alittle high, but I am sure that will come down as things progress forward. Not much else to add, I'm just glad to be out on the road even if my leg is a little sore... It was a real crisp morning and that is what its all about for, it helps with keeping my sanity!

See ya tomorrow

Kayano 12  Orange  (34 )

I went a little further today than what I have been running, my goal was the usual 4 miles but I had a second goal of maybe 6 miles depending on how my leg was doing... But I ended up getting in the 6 miles and I was able to keep a pretty even pace, I had a head wind for some of the run so it kepted my heart rate up... It was really warm out this morning, but I think this will be the last day of shorts, atleast for this morning runner, splits went as follows; 9:02(153), 8:44(149), 9:00(148), 9:22(145), 9:12(150), 9:05(149)... Total time was 54:35 with an average pace of 9:05 and heart rate average was at 149 still way to high for this pace, I don't know, I guess patience, patience, patience!!!!

Kayano 12 Blue (107)

It was a cool crisp morning, and the stars were out brightly shinning. I witnessed 4 shooting stars this morning it was spectacular and so was the run, I wanted to do a 1 mile tempo with 2x800 meter repeats. I started with a 1 mile warm up, 8:33(144) and then eased into the tempo mile, 7:39(160) not real fast but its a start, I then did a recovery 800 followed by a 800 tempo 3:55. Recovery for another 800 meter and  followed that up with another 800 meter tempo, 3:45(159), I then cooled down with a 1 mile recovery 8:55(156) heart rate was alittle high still especially for the cool down mile, I don't know why this is I am hoping that as I get consistant it will find its way back down... Total time was 42:10 with an average pace of 8:24, my heart rate average was 153, my leg felt good through most of the run but as I write this it is a little sore but not as bad as I thought it would be...  I feel I am turning the corner so to speak, no more tempos this week and still no hills until I feel 100%. I am going hunting in the morning so I might take that day off and then resume running on Wednesday, or I might do a couple of miles when I get home, I will have to see.

Kayano 12 Orange  (39)

I went hunting with my brother-in-law and one of my sons for the day and we hiked our butts off, steep uphills and steep downhills, I usually don't include this as miles but I am going to today... My legs are in better shape than I thought,  I have no soreness other than my leg with the injury that I have been fighting and even that is tolerable, but I may be singing a different tune come tomorrow morning when I head out for my run. We didn't get a deer, but we sure tryed real hard and we worked our butts off too, oh well, maybe next year...

My legs were still alittle tired from hunting yesterday, they weren't sore just tired so I decided to take it easy this morning, really slow. My average pace was 9:27 with my heart rate average at 141, which I cannot figure out I would think at this pace it would have been well below 135, but it wasn't. I am hoping this will come down in the near future, but I don't know, total time was 38:08. This was a true recovery run today, very, very, very slow, my leg seem to fair pretty good still alittle pain but nothing like a couple of months ago, so I am on the right track. Right now there is just no reason to push it fast or hard, I need to slowly build back up to where I was and,  I do mean slow...

See Ya Tomorrow...

Kayano 12 Blue ( 111 )

Nice steady run this morning, no shooting stars today, but there was a real bright moon out and it made easy to see for most of the run... Average pace was 8:53 and the heart rate average was147, still high, I had two miles that were a minute off my marathon pace, 8:36(151) and 8:36(146) with one warm up and two miles for a cool down. Total time was 44:40, I would like to get that down under 40 minutes for that course and  for the 5 miles, I went out in 21:20 and then 23:20 coming back, so I lost alittle towards the end. My legs were getting tired. My left leg felt really good when I started and then it got alittle sore towards the end but each time it seems to go longer into the run before it starts to ache, so that is a good sign... I also did the standard lower body workout of leg strength training and then some core training as well, 70 push-ups all done in sets between sets of crunches on the rubber ball.

That is about it, nothing spectacular but I am sure glad to be out on the road and pounding the pavement, See ya tomorrow.

Kayano 12 Orange ( 44 )

I felt pretty good this morning so everytime I thought I was going to cut the run short I kept going, started out just wanting to go about 4 miles but ended up doing 6 miles in stead... My average pace was 8:41 with a heart rate average of 149, total time was 52:43, my splits went as follows; 8:33(143), 8:06(155), 8:27(148), 8:40(153), 9:11(149), 9:09(151). The last 2 miles were done at recovery pace, or close to that, the second mile I pushed alittle bit but still not real fast. I feel real satisfied with the run my speed is not there yet but I know that will come as I continue to work on my base miles and get my aerobic fitness back to where it was. Tomorrow I hope to go alittle farther than today but that will depend on my leg and how much I feel I can do with out over doing it, see ya then.

Kayano 12 Blue ( 117 )

Started out just thinking of doing a 6 miler, but then after a bio break I headed out for a few more... I wanted to keep a steady pace, and I didn't want to just lumber along so I tried to stay focused on my pace and my form, my splits went as follows; 8:42 (141), 8:36(151), 8:50(148), 9:35(136), 8:35(152), 8:40(155),8:53(143),8:44(146)... I felt pretty good through the whole run, the fourth mile was alittle tough and I don't know why, but I readjusted my thinking and I speed up my pace and I was able to get my head back on right... My average pace was 8:50, total time was 1:11:12 and my average heart rate was 146, still to high. Not real fast but I felt like I could of kept going at that pace for awhile,  I cut it at 8 miles because I didn't want to over do it. My legs are a little tired as I am writing this but that is to be expected because of the extra mileage today, and that is about it so I guess I will see on Monday...

Kayano 12 Blue (125)

I decided to do a little tempo run with a small hill thrown in, its only about a 300 meter hill or less so nothing big... I started out with a warmup mile of 8:45(137), first tempo mile 8:17(148), 2nd 8:32(152) that had the small hill in it... I then followed that up with a the final tempo mile, 7:40(159) I then did a cool down mile of 8:51(153), my heart rate was alittle high on that last one for being a cool down mile, wierd. Total time was 43:01 with a heart rate average at 149 and my average pace was 8:25, my leg felt really good today so I think I am getting there.  I am probably at 85% and climbing, so that is good too. I have still not got my speed back yet but I am not to concerned, I know that will come with time and patience, that is about it. See ya tomorrow.

Kayano 12 Orange ( 49 )

Sasha said to take it easy and so I took it easy this morning... It was a warm morning very nice and mild, my legs were out of it from the get go and I can see why Sasha has advised me to take it slow, my legs said slow so I cooperated. Total time was 46:59 with a 9:22 pace average and my heart rate average was at 137, it was nice to see that below 140 for a change. Not much else to say except it was a nice morning for a run, I also did the standard lower body strength training and core training that lasted for about 35 minutes after the run, I am pleased with the workout.

See Ya tomorrow.

Kayano 12 Blue (130)

Happy Halloween to you all, B00! Enjoy my wifes picture for the last day, she dressed up as a witch a couple of weeks ago and went with some friends up to Gardners Village for an all women witch party, she said it was alot of fun. Well enough of that lets get back to reality, I felt pretty good this morning and I tried to keep my pace at or above 8:45 per mile and was able to do that. I felt like I could of gone faster but I could hear Sasha in my ear telling me to watch my pace and keep it slow, so I did. I had one mile that got away form me for a minute, 8:38(148) but then I re-adjusted and got back on track, my average pace was 8:54 and my average heart rate was 144, still high... My total time was 45:33 and I was surprised at how well my legs recovered from the strength training yesterday usually Wednesdays my legs are alittle tired and hard to get going, but not today. My goal the next few months is to keep my mileage between 30 and 40 miles and make sure I run 6 days a week, nice and easy on the pace I really don't have anything I am training for I am just trying to get back towards feeling fit again after my injury and I think I am on my way, knock on wood.

See ya tomorrow

Kayano 12 Orange ( 54 )