"A Hefty Hunk Of Steamin Junk"

Tryed to do another easy run today but one mile kind of got away from me 8:36, but the rest were 8:45 and above... I was having a hard time this morning, my energy level was alittle lacking, but I endured to the end and got-r-done!!! Average pace was 9:03 with a total time of 45:26, heart rate average was 144, my legs were a little dead today but I'm not complaining. I know I am going to have days like these and you just have to power through them, and so I did... I also did the standard lower body weight training along with the core training for 30 minutes, I hope I have my strength back tomorrow morning its alot funner that way.

See Ya Then.

Kayano 12 Blue ( 135 )

I did the Salem Canal Rd to Payson loop this morning, started out with a real easy pace and then I tryed to keep everything within that easy pace. I had another mile get away from me where I went a little faster than I should have 8:38(144) that was mile 4, the rest went as follows; 9:05(132), 8:41(142), 9:10(141), 9:17(141) .12 1:02... I felt pretty good for the whole run, the last few days my hip flexer on the front of my leg has tightened up, it recovers for the next day run and it is okay now, but I need to watch that and make sure it doesn't get out of hand. Total time was 45:56 heart rate average was 140, which is alittle better and my average pace was 8:58. I think tomorrow I might try and go alittle farther for a mini long run, but I will have to see how I am feeling and the leg situation and go from there.

See Ya Then!

Kayano 12 Orange (59)

I would like to start off by sending congrats to Paul and Logan and Sean for thier efforts today at the trials and a heart felt prayer goes out to Ryan Shay and his family, what a horrible loss to us as runners and to his family, a sad day...

I started out wanting to do a longer run this morning, and so I tryed to accomplish that today, started off with a warm up mile of 8:53(106) hear rate had to be off on that one, my goal was to just  take it easy for most of the run but I let a few miles again kind of get away from me. Mile 3 was 8:27(149) to fast for me right now,  and then mile 8, 8:32(147) also to fast, I just felt strong on those two and I didn't watch my pace, sorry Sasha... Average pace was 8:52, so that was good, and then average heart rate was 140 and that was better also, I would still like to see that down under 140 for that type of run. Total time was 1:11:09 and my leg held up pretty well, my legs were alittle tired towards the end but not bad, I also noticed when I am going faster I tend to notice my leg pain less so that is either a good sign or it gets numb the faster I go, It doesn't feel numb though, kind of wierd...

I saw a few of the familar faces this morning out running and that is good, I love this time of year with the weather cooling off and everybody is out, its just really comfortable and cool.

Thats about it, I will see you on Monday...

Kayano 12 Blue (163)

Today I did the Salem Canal Payson Loop and I ran at a pace that felt comfortable and that I could sustain for awhile, a Tinman Tempo so to speak... When I finished I was surprised at my pace results, and the first thing I thought was Sasha is going to mad at me, my average pace was 8:22 with my heart rate at an148 average with a total time of 42:50. The pace felt good and I had real good form throughout the whole run and I haven't had that for along time so I am really pleased with the workout this morning, tomorrow I will do a true recovery run at a nice easy pace. My splits went as follows; 8:29(138), 8:31(146), 8:22(148) with a small 200 meter hill in it, 8:05(156), 8:14(156), .13 8:53(156)... My leg felt good so I will see how it feels in the morning and then go from there, it was colder this morning that it has been in along while I think winter is just around the corner, so watch out!!!

See You Tomorrow.

Kayano 12 Orange ( 63  )

A real nice recovery run this chilly morning, I ran the salem canal road towards spanish fork out and back. I just really tryed to keep my pace nice and easy and not get carried away like I did yesterday, my average pace was 8:58 (perfect for me for a recovery run) and my average heart rate was 150( this totally makes no sense to me) my monitor must have been out of wack, total time was 45:05. I think my heart rate monitor is not working right because my first mile said my heart rate was 165 and my pace was at 9:01, so I don't know I have changed the battery in it so I don't know if it is the colder weather that is doing it or what... I also did the standard lower body weight training and core training for 30 minutes and I think I am starting to feel the benefits from continuing this workout twice a week. That is about it, we had a grand time at my son Ethans flag football championship last night, I will have to share that with you later because I am out of time.

Kayano 12 Blue ( 168 )

My legs were alittle tired from the strength training yesterday, which is kind of wierd because usually I feel stronger the day after that workout, but not today, I did the Salem Canal rd to payson loop with the small 200 meter hill in it... My pace felt comfortable and I tryed to keep my heart rate down, my average pace was 9:06 and my average heart rate was 139 which is better than it has been, total time was 46:47. I hope tomorrow I will feel better strength wise and have alittle more bounce in my step, not much else to say except I will see you tomorrow.

Kayano 12 Orange (68 )

I ran the Salem Canal Rd towards spanish fork loop this fine brisk morning, my legs starting out were alittle heavy but on the third mile I was able to pick it up just a bit and they finally awoke... I wasn't planning on doing a mini tempo run but decided to keep the pace about a minute off my marathon pace, or close to that; 8:20(140), 8:14(153), 8:33(152), I didn't keep them real tight pace wise I  just tryed to run by feel without looking at the watch. My leg felt okay, it seems to be getting better but I am still not 100%, I am hoping that through the next month I will be back up to speed and doing hills again and major tempo work, this remains to be seen, I am just thankful to be back out on the road again even if I am not at full strength. I am going Pheasant Hunting with 2 of my brothers and my son Ethan tomorrow so I don't know when I will get my run in, maybe early before we leave or after we get back...

See ya tomorrow.

Kayano 12 Blue ( 173  )

No running today, I went Pheasent hunting with my two brothers and my son Ethan this morning and I just had no time to run today but I will do a long run tomorrow morning... We walked about 3 miles today tracking down those darn birds, it was a good time, my leg and my body needed the day off to recover anyway so I think it was good to take the day off.

See Ya tomorrow...

I wanted to do a longer run this Saturday than I did last week (8) so my goal was 10 miles and I was able to accomplish that, I ran the Salem canal road to the Spanish Fork riverbottoms loop.  I had some bowel problems towards the end but I was able to get to the ball diamonds on canal rd in Salem and take care of that issue,  thanks to the Salem Rec for keeping the bathrooms open, it was a blessing... Well enough of that lets move on to the run, my average pace was 8:51 and my heart rate average was 144 with a total time of 1:28:44 not real fast but it was more about the distance today rather than the speed of each split. I felt pretty strong for most of the run until I started to have the bowel issues and it really hampered my rythum, my leg held up pretty good although I didn't push the pace so that is propably why.

I was able to see all the Spanish Fork group out today, they are always good for a wave and a thumbs up to keep me motivated and on the right track. I would like to get my speed back but it is coming back slowly, somedays I feel I am close but then somedays I feel like I am a ways away from where I would like to be, but so goes the life of a runner...

See ya on Monday.

Kayano 12 Blue. (183)

I ran the Salem canal to Payson loop, I headed out the door around 6:15 am I started out with a warm up mile 9:01 (137) I then gradually increased my pace each mile. Mile 2 was 8:40(143) and then mile 3 which had a 200 meter hill in it was 8:15 (149), I  did a recovery mile for mile 4 8:26(150) atleast it was slower than mile 3 so probably not a true recovery mile... The last mile I really worked on my form and just tryed to stay smooth and I was surprised at the pace, I know by the way my heart was pumping that my pace was alot faster than the previous miles and I really just tryed to concentrate on my form, I hit that last split in 7:32(159) about 15 seconds off my half marathon pace, that was a great feeling... Total time was 42:48 with an average pace of 8:23 heart rate average was 147.  My leg is a funny thing when I go faster it seems to feel better than if I just plod along at a recovery pace, I don't know what that is all about but maybe it is a sign that I am on the road to true recovery, at least I hope so. All in all it was a good run and I liked the way I recovered from Staurdays long run of 10  miles that was my first double digit run since I got injured, so I am excited about the future and I think there are good things to come.

I would like to run a 5K after the first of the year but I don't think there is anything around here that I could run, maybe Sasha could put one together for just the bloggers.

See ya tomorrow.

Kayano 12 Orange ( 73 )

I ran the Salem canal rd to riverbottoms loop, tryed to do a recovery run this morning and it wasn't to hard my legs had delayed wacked out syndrome from yesterdays run, I could not get them to cooperate today... My splits were probably to fast today but they sure didn't feel like it I felt like I was in quicksand for the whole run, my splits went as follows; 8:39(137) to fast for a warm up, 9:03(139) alittle better on that one, 8:40(137) still to fast, 8:52(144) better, 8:57(142) better still. My average pace was 8:51 and my heart rate average was 139 which is better too, total time was 44:25. It was good to see my heart rate down under 140 for most of the run, mile 4 had a small hill in it which accounted for the higher heart rate and it kind of kept my heart rate up for the rest of the run. I hope my legs have their zip back tomorrow, oh well if they don't they don't, I also did the standard 30 minutes of lower body weight training and core training.

See ya tomorrow.

Kayano 12 Blue (188 )

I ran the Payson Salem Canal route and I decided to go a little extra this morning I went to my old 3 mile marker and then headed back, it was alot colder this morning than yesterday and monday I was alittle underdressed. But any who, back to the running I just wanted to take it easy for the most part this morning since I did my lower body strength training yesterday... Started out with a warm up mile which was alittle to fast again; 8:43(132), 9:00(137) better, 9:04(138) better still, 8:51(139) Okay, 8:20(143) I happened to be listening to REO Speedwagon "Roll With The Changes" and I went alittle to fast on that one, great song though... I finished up with a 9:01(141) for my 6th mile, my average pace was 8:50 and my heart rate average was 138, total time was 53:20. I liked my heart rate on this run, it is finally coming down where I had before my injury atleast on my recovery runs so that is really cool, I would like to push for 6 miles the next couple of days and then do a long run on Saturday of 10 miles again, but that will depend on my leg and my general fitness when I get to Saturday...

I will se you then!

Kayano 12 Orange (79)

I ran the riverbottoms loop today along canal road and back, it was colder again this morning I could feel the chill a might heavy! I started off with a warmup mile,8:27(148) way to fast again, I then eased off a bit to 8:46(142) and then eased into a tempo easy run. 8:09(146), 8:22(144) recovery, 8:06(154), 8:27(150) my average pace was 8:23 with my average heart rate at 147, total time was 50:27... My legs felt pretty good my left leg is still alittle sore but not bad and I had some zip towards the end even though I had slowed down just a touch, tomorrow I will do a true recovery run and take it nice and easy. I also did my standard lower body weight training and core training for 30 minutes, I felt like the run and the workout where the best I have had in awhile still not real fast running but it is coming back slowly...

See Ya tomorrow.

Kayano 12 Blue ( 194 )

I really tryed this morning to do a true recovery run, my goal was to keep everything slower than a nine minute mile. I decided to take it easy and enjoy the scenery, my average pace was 9:13 with my average heart rate at 138 total time was 55:40, it felt good to take it easy... Tomorrow I plan on doing 10 to 12 miles depending on how I am feeling and how my leg is holding up, so who knows. No strength training today, I need the break.  I will resume on Monday or I might do some upper body tomorrow after my long run, I will have to see how much time I have.

Kind of boring today, sorry for that....

Kayano 12 Orange ( 85 )

When I awoke this morning my body was telling me to go back to bed and as I started running I told myself that 5 or 6 miles seemed to be the ticket for the day, but as I got 2.5 miles into the run my body said you are going 10 miles today and no less... Now my mind was still saying I don't think so, but then before I knew it I was down in the Riverbottoms and hitting my 5 mile turn around point.  At this point I took some gu and realized that I had no water and no gatorade. I then thought, well I have my IPhone with me just give my lovely wife a  call but then I looked at the time and new that was a no, no. So I kepted running just taking it easy and I felt really good for the most part, I then passed the cooler for the spanish fork group and I just about stole some gatorade, but I didn't feel wright about it so I just motored on. As I got further on I thought, sorry Honey I  have to call, and she was good about it as she always is. After getting another Gu and some Gatorade I headed for a few more and ended up doing 12 miles, not real fast but it was more about distance today than speed... My average pace was 9:11 with my heart rate average at 140 total time was 1:50:43, I had alittle strength towards the end on miles 10 and 11 I speed up to an 8:42 and 8:32 mile which was good to see that I had that extra at the end, that means I am on the right track... I did a 1.5 mile cool down, Pretty good run all around.

Kayano 12 Blue (206 )

I ran a tempo run this morning, went by way of the Salem Canal road to Payson out and back I started with a warmup mile 9:07(131) I then eased into my tempo run and those splits went as follows; 7:37(150), 8:09(155) included a 300 meter hill, 7:41(150), 7:25(160), 7:50(160). This was the first run in along time where I had some gas left in the tank and it felt good, I feel like I could go out and run another 6 miles, I haven't had that feeling in a long while. The splits weren't the fastest I have had but they where really easy to run and I feel like I am on the right track, I will see how I recover today for tomorrow and that will tell me alot as well. Total time was 48:09 with an average pace of 7:58 and my heart rate average was 150, this is a PR for this course it is hilly and can be difficult. I also did my standard 30  minutes of upper body weight training, tomorrow will be a nice recovery run and then some leg strength training...

See Ya Tomorrow.

Kayano 12 Orange ( 91 )

I ran a real easy recovery run this morning, my legs were really tired from yesterdays hard tempo run... I went on the Salem Canal Road towards the riverbottoms out and back pretty flat, with one small hill just enough to get my blood pumping through my heart. My average pace was 9:13 with my heart rate average at 134, total time was 55:42 my legs felt heavy throughout the whole run but that is to be expected. I also did the standard Tuesday lower body weight training and core training for about 25 minutes, and that is about it. I hope to be recovered enough to do a little hill work, but we shall see! Sorry, kind of boring...

Kayano 12 Blue (212)

I ran a tinman tempo today, I tryed to keep a pace that I feel I could hold for while. I ran along canal road to Payson and then after my 3 mile mark I turned around and headed back. I did a warmup mile and then eased into the little tinman tempo 8:54( 138), 8:35(145), 8:27(153), 8:30(145), 8:14(154), 8:46(151)... Average pace was 8:35 with my heart rate at 147 total time 51:48, I felt a little sluggish towards the end and I think that had to do with the strength training yesterday, I gave my legs a pretty good workout... My leg has been alittle sore but it is totally in a different place then before.  I can still run, it doesn't hinder me to bad On a scale of 1 to 10 its about a 3 or 4, so tolerable. I have been struggling with some family issues the last little while and it has affected my outlook on things. My wife and I are trying to blend five kids together and it has been brutal the last three years and it is slowly taking its tool on everything, sometimes love and having the gospel in our lifes isn't enough, at least that is what it feels like... Sorry for the personal blurb but sometimes its just good to get it off my chest, I don't know.... I hope ya all have a great Thanskgiving, take care.

We will see ya tomorrow.

Kayano 12 Orange (97 )

HAPPY THANKSGIVING!

I decided since it was Hoilday I would do a recovery run and give my body a break. I ran the Salem Canal Road to the riverbottoms, out and back I just kept the pace nice and easy with a few strides at the end of some of the miles just to keep my legs woke up and loose... My average pace was 9:04 and my heart rate average averaged at 137, total time was 54:42. I also did the standard lower body workout along with some core strength training it took about 30 minutes, that is about it kind of boring so I guess all that is left is to eat some turkey and some pie, Yaaa Baby!!

See Ya Tomorrow.

Kayano 12 Blue ( 218 )

Happy Christmas Shopping Day to everyone, Ha Ha. I aint going out there folks, its insane... I slept in today where I don't have to go to work, so I headed out at 7:30am. The legs were tired form the strength training yesterday, and I am coming down with a cold, this really zapped my energy to nuttin, I do mean nuttin Noonan, Danny, Danny, are you my freind Danny, From the movie "Caddy Shack". Sorry I'm alittle out of it today. The first 2 3/4 miles were very difficult laboring and hard, and so I decided to try and pick up the pace and see if I could wake those old tired legs. At first it was hard but eventually they came around and I picked up the pace, nothing fast but I did feel better for the last three and had a negitive spilt coming back. I ran the Salem Canal Road to Payson loop, out and back and my average pace was 8:47 with my heart rate average being 141, total time was 52:55. I had one marathon pace mile 7:53(147), well not really marathon pace but close to it. Thats about it,  I need to reattach my carpet today as I had a flood  on Wednesday night in my basement, isn't life a beautiful thing...

See ya tomorrow.

Kayano 12 Orange  ( 103  )

GO BYU!!!

My cold got the best of me this morning, I felt good at times but then towards the end my legs were like noodles, I would try to pick it up but they would say I don't think so... In the words of Jamers Taylor I felt like "A Hefty Hunk Of Steamin Junk, Yao" A Steamroller Baby... I had a couple of splits that were in the 8:15 to 8:30 range but I had nothing to today, my average pace was 8:46 with a heart rate average of 143 total time was 1:27:58. I am going later this day and help my wife celebrate her 38th b-day, she is just thrilled, Ha Ha. It should be a grand time for a grand old lady, Ha Ha again, I will not  let her read this... I passed some of the Spanish Fork Runners this morning, not as many out today or I just got out late and they were finished already, I saw Kent Wing and Gina H  towards the end of my run, that was when my legs were in noodle mode.

See ya on Monday.

Kayano 12 Blue ( 228 )

I did not want to wake up this morning, I am still suffering from a cold and it has really zapped my energy, I didn't want to go, but I got out of bed and put on my gear and headed out the door... My legs were weak and rubbery and I was questioning my reason for even being out there, the first 3 miles were preatty tough, but then on the way back I kind of decided to try and do a negitive split and so I tryed to pick it up. My splits went as follows; 8:58(130), 8:43(136), 9:11(139)that mile had a 200 meter hill, fairly steep, 8:31(136), 8:37(140), 7:16(156).

That last mile was a good way to finish, I noticed up a head of me there were these two runners, a husband and a wife, the wife had seperated herself from the husband by about 200 meters so I had just over a mile togo and I thought lets try and take them. I was able to over take the husband just before I had a 1/2mile to go and the wife was clipping along at a pretty good pace so I knew this was going to be close, I felt like if I kept the same pace that I would overtake her with about 100 meters left to go before I reached my house, that is if she doesn't speed up on me unexpectedly... But she didn't and I was able to overtake her like I said, that last mile I was huffing and puffing pretty good, that tells me that I have a bit of a ways to go before I am back to where I was before the injury. But it was good to feel what that pace feels like again even if I was alittle out of my comfort zone, My average pace was, 8:34 with my heart rate average at 139, that is real surprising with the cold I am fighting I thought that would be alot higher. Total time was 51:40, well that is about it I will see ya tomorrow, I hope I am feeling better but I am not counting on it!

Kayano 12 Orange (109 )

I ran towards Spanish Fork and I was surprised at how well my legs felt this morning, it was cool... My average pace was 8:35 with my heart rate average at 142,  total time was 51:59.  I had one mile at marathon pace or should I say tinman tempo pace I felt like I could of kept running for awhile, I will have to hold onto this feeling so the next time I feel like Death warmed over it will give me hope!!!! Short on time so I will have to cut it short this morning, see ya tomorrow...

Kayano 12 Blue (234 )

I don't know where I found the strength to get up this morning, this cold has really taken its toll on me... I have also developed some stomach issues  that are not pleasent, no throwing up or anything just coming out the other end if you know what I mean. I kept it nice and easy and I barely made it, average pace was 9:13 with my heart rate average at134, total time was 55:30. I had no energy at all, I hope I am feeling better tomorrow I don't want to miss a day I kind of have a good groove going right now and I don't want to blow it!

I am going to try and get a quick nap before I have to go to work.

PM-The nap never happened, with 5 kids I wonder why...

Kayano 12 Orange (115)

I am still feeling alittle sluggish from the cold I have been fighting, my legs are dead and I don't have alot of mojo... My first three miles were at recovery pace, just trying to get the old legs warmed up and then I decided to try and pick it up just a bit on the way back home. I started with some 100 meter strides with a 100 recovery I did this for 2. 5 miles and then had a .50 cool down, I didn't keep track of the strides time wise so I have nothing on that. The two miles I did the strides I counted those as Marathon pace miles even though they were slower than my actual pace; 8:37(141), 8:17(152) about aminute off my actual MP. Total time was 53:04 with an average pace of 8:47 and my heart rate average was 142...

Pretty boring I know but you are dealing with a boring old man, so it doesn't get any better than this.

Kayano 12 Blue (240)

I ran the Salem Canal road to Payson out and back, I ran a warm up mile and then just tried to pick it up alittle each mile, my splits went as follows; 8:45(135), 8:41(140), 8:30(146), 8:20(142), 8:40(142), 8:29(143). I am still feeling the effects of my cold, the 5th mile my legs felt like they were getting tired and I wasn't really pushing that hard, but I recovered towards the end. I am counting miles 3, 4, and 6 as marathon pace miles even though it is about a minute slower than my actual pace. I felt pretty good this morning but I think the cold I have been fighting is still zapping my energy. I am trying for a long run of 10 miles tomorrow, or longer depending on how I am feeling, a minium of 10 anyway... My average pace today was 8:35 total time was 51:35, my heart rate average was 141.

See ya tomorrow

Kayano 12 Orange (121 )

On a personal not it has been a week since I have had any soft drinks... If you know me well you know what an accomplishment this is, I suck down cherry pepsi like its milk. Glades in Spanish Fork have killer Cherry Pepsi and everytime I drive by there I can feel it pulling me in.  Also,  Wildflower Grille in Payson has some killer Cherry Pepsi as well and when I drive by there I have the same problem, but I have should some amazing restraint, kudos to me!!!