"A Hefty Hunk Of Steamin Junk"

Its beginning to look alot like Christmas, every where you go!!!  3 inches of snow combined with wind makes for a beautiful morning winter run, I had to run slower than I wanted but I decided it would be a good day to do a nice easy recovery run considering the conditions... I headed out to GU corner and then down to the riverbottoms and hit my 5 mile mark and then headed back.  Total time was 1:31:05 my average pace was 9:04 with my heart rate at 147. Mile 8 was pretty tough the wind started to blow sideways and the snow was picking up a bit but once I got back on canal road it was at my back so it was alot better... Towards the end of the run it let up and I was able to finish up without any problems, I was pretty low on fuel, I forgot my water so I got pretty dehydrated towards the end and I was losing my energy pretty quick. I felt okay for  most of the run other than the energy part where I was getting dehydrated, next time I will need to take an energy drink with me, usually the cooler for the Spanish Fork runners is still out there but I got a late start and they had already finished...

See ya on Monday.

Kayano 12 Blue (250 )

I ran the Salem Canal Road to Payson loop, I started out with a warm up mile and then I eased into my tempo run. My splits went as follows;8:49(135), 8:27(143), 8:16(149) this had a 300 meter hill in it pretty steep towards the top, 7:23(151) better, 7:07(162) way better... I then slowed down just a tich to recover so my last mile was alittle slower than I could of run which was, 8:09(153). My average pace was 8:02 with my heart rate average at 148 total time was 48:36. I am calling it a 4 mile tempo even though my splits were not even, but I had a pretty good 2 mile tempo, miles 4 and 5 were pretty good,  I think I am coming around to just about where I was before my injury, but I still have some work to do... My leg felt pretty good not  much pain, I will have to see how it feels later on today to get a real feel of where it is at in the recovery stage.

It was a nice cool and crisp morning I wish it never got colder than this, I can handle it when it is in the 20's but when it gets colder than that I start getting annoyed, oh well such is winter!!!

See ya tomorrow.

Kayano 12 Orange (127)

I did not have a very good nights sleep last night, tossed and turned all night long. I must be stressed out or something, I don't know from what just the typical stuff its Christmas and there's not enough money to go around, ya know that kind of stuff... It was a good thing that this was a recovery run, because I was one tired little bugger. I ran the GU corner loop today, I don't actually make it out to GU corner but it is that general direction, my average pace was 9:03 with my heart rate average at 136 total time was 54:49. I felt alot better than I thought I would this morning considering the lack of sleep and I had a pretty hard workout yesterday, at least for me it was a hard workout.

I also did the standard lower body weight training and core training, 30 minutes total. Not much else to say except the tunes were good and the morning was brisk and that is about it, I am short on time so I got a go!!

See ya tomorrow.

Kayano 12 Blue (256)

I did alittle mini tempo run this morning, I ran the Payson Salem Canal Road loop out and back. My first three miles were really tough I think my legs were alittle wacked out from the strength training yesterday, so it took me a few miles to get them going and warmed up... My last 3 miles were done as to keep my heart rate at 150 and hold it there for the 3 mile on the return, my splits went as follows: 748, 8:14, 8:05, I am counting those as marathon pace even though they are about a minute slower. I had a negitive split on the way back of almost 3 minutes, so that was encouraging. Average pace was 8:26 with my heart rate average at 141 total time was 51:00...

See ya tomorrow.

Kayano 12 Orange (133)

This was a brutal run, I felt like I was back in high school trying to break the nine and half minute mile, my legs would not go this morning, heavy, heavy, heavy... I went towards Gu corner via the Salem Canal Road and I was like well maybe I will just do three miles and then before I knew it I was at my 3 mile marker and heading back, those last few miles felt like they took for ever!!! My average pace was 9:28 and my heart rate average was 131 with a total time of 56:58, I guess my legs were ready for a major recovery run so I just co-operated. I decided no strength training on the legs today, it looks like they need the rest and I hope they recover for tomorrow because I can't take another run like this mornings, it was brutal,very brutal...

See ya tomorrow.

Kayano 12 Blue (262)

I didn't want to get up this morning, mainly because of the way I felt yesterday I had talked myself into feeling like I needed a break or a day off today and recover, but then I thought about my friend Russell whos brother just died of cancer and I was able to hop up out of bed and get going. I thought I was going to dedicate this run to his brother Doug and have a thought in my heart for his kids and family, sometime life really puts things in prospective for ya... I was amazed at how well my legs felt,  it was like I was a totally different runner this morning, there was a bounce in my step and the thought of yesterdays run had all but faded. I decided to find a pace that was comfortable and just hold that for most of the run, I started with a slower warm-up mile and then I seemed to find the pace with ease, and it was easy for the most part. Breathing was under control except for the 200 meter hill on mile 3 but I recovered quickly, my splits went as follows; 8:35(134), 7:58(148), 7:51(155 with the 200 meter hill), 7:53(149), 7:55(155), 7:56(155). Total time was 48:28 average pace was 8:01 and my average heart rate was 149, I was very pleased with this run it is the best I have felt since my injury and I am excited for tomorrow, I just hope the snow holds off  long enough so I can get my run in, we shall see...

See ya tomorrow.

Kayano 12 Orange (139)

I ran the Salem Canal to Spanish Fork riverbottoms route, out and back, the weather was a lot better than last week, it was pretty warm too. After yeaterdays hard workout ( 5 mile tempo) I just wanted to keep everything nice and easy and hammer out a 10 mile long run, I thought about going 12 miles but decided against it... I wanted today to keep the average pace under a 9 minute mile and just cruse along at a comfortable pace, my average pace was 8:56 with a total time of 1:29:57 my average heart rate was 143. My legs were getting pretty tired toward the end, not bad but I think I hadn't fully recovered from yesterdays workout and I started to feel it towards the end of todays run. There wasn't alot of people out today, I passed a few early on but I didn't reconize any of the runners, I think they all started alittle earlier. The cooler was out at GU corner when I passed by there but I didn't see anybody, and then I passed a few runners down in the riverbottoms.

I felt pretty good today, I have worked out  hard this week and I am glad it is Saturday,  I am ready for a day off tomorrow to rest... 

See ya Monday.

Kayano 12 Orange (149)

It was a little cooler this morning, but after about a mile it was toasty. I did a 5 mile tempo and each mile I got a little faster and then I backed back down towards the end decreasing each mile, my splits went as follows; 8:42(135), 8:00(147), 7:59(154) that mile had a 200 meter hill in it, 7:18(151), 7:38(155), 7:44(154). My average pace was 7:54 with my heart rate at 149, total time was 47:41, I will have to check back but I think this might be a PR for this course, I could be wrong... My legs is really starting to feel like it is getting back to where it was before my injury, I am kind of getting excited about it, knock on wood!!! I am looking to increase my mileage in the up coming weeks, so that is exciting too, but I am still going to take it easy I don't want to re-injure it and then have to start all over.

I just checked and it was a PR for that course, Salem Canal Road to Payson loop by about a minute, pretty cool...

See ya tomorrow.

Kayano 12 Blue (268)

I ran the Salem Canal Road towards GU corner, my legs were dead from yesterdays 5 mile tempo run which was to much for me right now... I think I need to keep it at 2 to 3miles on the tempo run I can't seem to recovery quick enough for the next days run if I go more than that. My average pace was 9:30 with my heart rate average at 133 total time was 57:00, my legs were dead from the get-go, I felt like I was running in quicksand it was a hard run, and it was alot colder this morning too. I broke my treadmill out just incase it gets to bad outside then I can bring it inside, I have decided that when it gets down in the single digits I will be running inside which shouldn't be to often...

See Ya Tomorrow.

Kayano 12 Orange (155)

I ran the Payson via Salem Canal Road loop, it was very cold this morning and it was hard to get warmed up. My hands have still not unthawed as I'm writing this they still feel numb, I just tryed to keep my pace steady today and I was able to do that for the first six miles; average pace was 8:31 with my heart rate average at 138 , total time was 51:50. I have decided that on Wednesdays I will go alittle further than I have been doing, I have alittle more time where I don't have to be back as early, so I will tack on a couple of extra miles at a very slow recover pace, so I did that today, 9:22 pace in 18:50...I plan on  doing the same thing on Saturday going a couple of extra miles, this will give 4 extra miles a week which is about a10% increase and I will keep this up through January. I will see how my leg does to make sure I can handle the extra mileage, I don't want any set backs!

See Ya Tomorrow.

Kayano 12 Blue (276)

Very cold this morning I almost needed a face guard my face about froze, it wasn't much colder than yesterday but man it was a colder cold if thats possible. I had a hard time getting my legs to co-operate today I went a couple of extra miles yesterday and I don't know if that had to do with it or not, it was difficult... My average pace was 9:15 with my heart rate average at 134, total time was 55:42 no strength training this morning as my legs are hammered enough and they need to recover, and I hope they do for tomorrows run.

See ya then.

Kayano 12 Orange (161)

Boy what a difference 10 degrees makes, 25 degrees is just perfect, I can handle that!!! The roads were very slick and snow covered so I had to take it really easy, my first 3 mile splits went as follows; 9:12(139), 9:16(140), 9:04(144) this one has a 300 meter hill in it... After I hit my three mile marker I headed back and a snowplow had come buy and put down some salt so I was able to pick up the pace. I decided to do a 2 mile tinman tempo, just to wake my legs up, those splits went as follows: 8:25(144), 7:51(153). I then did a recovery mile of 9:08(147), I had hit the snowy slick portion of my route so I had to slow down, but my heart rate stayed kind of high which was kind of wierd...

Average pace was 8:49 with my heart rate average at 144 total time was 53:20, it was so much warmer this morning it was almost toasty, I wish it never got colder than 25 degrees that would be sweet! I also did the standard 30 minute upper body weight training, tomorrow after my run I plan on doing some lower body weight training...

See ya tomorrow.

Kayano12 Blue (282)

What a cold day. When I headed out this morning it didn't feel to bad, but as I hit my 5 mile mark down in the river bottoms I thought I was going to freeze to death!!!  I headed back and came by GU corner and my hands were just froze, my pace was pretty slow at this point and I was just trying to keep moving... The last 2 miles I was just having a real hard time, I think I didn't hydrate well enough the day before and it was showing as the run went on my legs were wacked out. The tights I was wairing were not keeping my legs warm enough, I need to invest in some real cold weather tights, I think it would of made a difference on my legs. My average pace was 9:13 and an average heart rate at 138 total time was 1:34:35, I wanted to get in 12 miles today but it wasn't going to happen, I was lucky to get in the 10 miles. I was also having stomach issues towards the end of the run, and lets just say I barely made home in time if you know what I mean,  it was brutal!!!

See you Monday.

Kayano 12 Orange ( 171)

I have decided that this week I will take it easy and do no tempo runs, I have some soreness in my legs in the upper inner thigh of both legs, so I thought it might be good to take it easy this week and see if I can get them feeling better... It was a lot warmer this morning, it was down right comfortable to be honest with ya, I wish it was this warm all winter it would be so much better. I ran the Salem Canal Road to Payson loop, out and back and my splits went as follows; 8:41(133), 8:42(139), 8:34(146) this one had the standard 300 meter hill. 8:25(141), 8:43(142), 9:07(139), the pace felt easy except for on mile 3 with the little hill in it, which raised my heart rate up a hair, total time was 52:34 with an average pace of 8:42 my heart rate average was 139...

Kind of boring but tis the season for base miles, see ya tomorrow. I also did my upper body workout for 25 minutes 2 sets each.

Kayano 12 Blue (288 )

Whats up with my legs, I can not get them to go... Its like as the run goes on my stride gets shorter and shorter because my legs at the top of the inside of the hip get stiff, this is just wierd. It seems like ever since I stopped strength training twice a week on my legs that I have had this problem, and it is getting worse so I strength trainined my lower half this fine morning and we will see how that goes... Total time was 55:04, average pace was 9:09 and heart rate average was at 135, the pace wasn't that bad for my recovery run but it was just very laboring, so if anyone has any advise to spew my way it would be greatly appreciated.

See ya tomorrow.

Kayano 12 Orange (177) 

I ran the Salem Canal Road to Payson loop, out and back, the roads were slushy and wet and slick and there was light snow falling. I was really surprised at how well my legs felt this morning they finally had alot of bounce in them, I think it was the strength training yesterday that did it, so I will keep that up 2 days a week on the lower body, two sets of each excersize... Wednesdays I wanted to take alittle time and run a couple of more miles, but with the roads being like they were and my past history with my legs being wacked out I thought it would be okay to take it easy today, so I did. My splits were pretty steady they went as follows; 8:45(138), 8:32(147), 8:43(151) 200 meter hill included, 8:54(143) coming back down the hill, 8:35(148), 8:55(151). I am kind of surprised at those last two miles and my heart rate I didn't feel like I was working that hard  but maybe I was, the run felt really good for change, Yahoooo...

Kayano 12 Blue (294)

I ran the Canal Road to GU corner route, it was raining, I thought I would wakeup to snow but I got lucky. My legs kind of did the same thing that they have been doing but not as bad, hips got stiff and my stride shortened, but nothing near to what happened to me on Tuesday, I did my standard 30 minute lower body weight training and core training today after the run... Total time was 52:14 average pace  was, 8:40 with my average heart rate at 139. We celebrated Christmas last night with the kids as they are all heading to our Ex's, its so hard to be sperated from them on Christmas, its a hard time of year, its especially hard for my little boy Ethan, well lets just say its hard and leave it at that... We had a great time and there were smiles and laughter that will soon be replaced by tears and frustration as the holiday's progress. It will be good to see my kids on Christmas day in the evening and then they will be back for the rest of school break and things will start to get back into a normal routine, school Basketball and running.

Merry Christmas.

Kayano 12 Orange (183)

No running today, to many things to do and not enough time....

I  did the standard 10 miler today, I felt really strong after taking yesterday off and I pushed it pretty good for me, I ran the Gu corner to Riverbottoms loop and it wasn't to cold wich was surprising.  My average pace was 8:17 with a total time of 1:23:17, my aveage heart rate was 152, so that tells me I was pushing it pretty good. I had three miles that were faster than the others those splits went as follows;  mile 3-7:57(152),  Mile 5-7:35(158),  Mile 8-7:48(159). I am counting these as Marathon Pace miles even though they were slower than my actual pace, my other splits went as follows; 8:30 (147), 8:20(150), 8:21(153), 8:32(151), 8:47(150), 8:34(154), 8:24(153)... These miles felt like I was really in control and smooth and just crusing,  very comfortable. I didn't get a chance to stretch after my run as I had to meet my borthers at the show house to see a movie, and as I'm writing this I am feeling pretty sore thank goodness  for Sunday's to recoup... Well thats about it, I guess I will see you on Monday, Christmas Eve. Wow, its finally here.

Kayano 12 Orange (193)

Wow its Christmas Eve, time sure flys by... I was lazy and didn't get up this morning, I had to go into the office for alittle bit and then I came home and headed out about noon. It was sure nice outside, warm and comfortable and sunny I thinks its the calm before the storm. I hope its not to bad tonight so I can get in my run in the morning, I might have to run on the treadmill if it gets to bad outside. I kept a pretty steady pace for the whole run, probably to fast but it was nice out so I just went with it, my splits went as follows; 8:21(140), 8:18(149), 8:33(152), 8:18(149), 8:05(159), 8:20(157). My aveage pace was 8:20 with my heart rate average at 150, total time was 50:17. I felt really good today and now I am trying to get into the Christmas spirit, both my kids and my wifes kids are gone so its just me and my better half, kind of different but we will make do...

Have a safe and Merry Christmas to all the FRB's out there, see ya tomorrow.

Kayano 12 Blue (300)

No running today... I decided to take the day off because its Christmas...

Boy my legs were deads today, it was a nice morning not to cold but it was hard getting out of bed this morning, I have been having a hard time with that lately... I had to really push myself to get out the door today, I am having motivation issues to say the least but I was able to overcome those feelings today and get my lazy butt out the door. My average pace was 9:15 with my heart rate average at 133, total time was 55:50 pretty slow today but that was okay with me, I had no reason to push it, so I went nice and easy. I have decided that I might incorporate some evening runs on the teadmill a couple of times a week, just to get in a couple more miles a day, time permitting of course. Well thats about it for today, I have to get back to work, see ya tomorrow.

Kayano 12 Orange (199)

I really had a hard time again getting out the door this morning, after sitting by the fire for a bit I decided to get my butt out the door, but I wanted to dress right so it was comfortable. So two pairs of tights later and 3 layers up top later I headed out the door and as I discovered it was really nice, I must of had the right combination on because I was toasty.  I ran the Salem canal road to mini gu corner and then back to my house in salem and then out to the old barn and back via salem canal road. Since I was feeling all warm and fuzzy I decided to go alittle extra this morning and went for a fun filled 8 miler, my average pace was 8:43 with my heart rate at 147, total time was 1:10:18. I had 3 miles that were close to my marathon pace, about a minute off, they were; 8:34(143), 8:35(150), 8:25(154). My legs felt better today too, they had some zip in them for a change and that is about it, I'll see you tomorrow.

Kayano 12 Blue (308)

I ran to Payson Park via Salem Canal Road and then up the hill to the new payson Swimming pool and skate Park... I kepted the pace nice and easy around 8:50 pace with a  total time of 1:11:15, I'm at work so I am not sure what my heart rate was I will have to look when I get home. It was comfortable weather wise around 12 or so but I have a good combination going and I am staying pretty toasty out there as long as it doesn't get much colder, I should be alright... My legs were alittle tired this morning, I've went 8 miles the last few days so it might be taking its toll, it was fun running my old route out to the Payson Park it was nice to see some new scenery for a change.  I am going to try and run that route a couple of times a week if my body will let me, but we will see on that one!

See ya Tomorrow.

Kayano 12 Orange (207)

Today was by far the worst run I have had in along while, very brutal, and I can't blaim it on the weather either. I headed out towards gu corner and then down in the riverbottoms and stoped at my usual spot for my 5 mile turn around point, had some gu and some gatorade and wondered how I was going to make it back. But without much of a choice I headed back, it was tough but I took a couple of breaks to help get me through it, I then stopped at my house and took a pit stop and had some more Gatorade. I then head out towards the old barn via Salem canal road for a couple of more miles to round out the 13.10.  I am so glad that it is over. I hope I recover enough by Monday so I can run again, but I will have to see on that one, because right now I am one sore little bugger... My average pace was 9:11 with a total time of 2:00:29, not real fast but I got-r-done...

Kayano 12 Orange (220)

After yesterdays run I started having the same pain in the same area of my leg where I was injured a couple of months ago, and as I am writing this the pain has not subsided. I know now that it is probably Shin Splints and not a stress fracture,  as the doctor said if it heals and then I have the same pain come back in the same area then it will rule it out ( the stress fracture). I don't know what to do, I am really down. I will Ice throughout the day to day and see if that helps and then see how it is on Monday... I felt pretty good yesterday other than my legs were dead tired and then as the day went on I could feel the pain starting to come on, and then my head started to hang because I know that pain well,  I delt with it for two long months. There is no mistaking it, the pain is the same as before, if anyone has any advise please feel free to enlighten me, I'll be sulking in the corner!!!!!!

Okay so this is really wierd, I decided to go and try just a short 2 mile run to see how my leg was feeling and I took some advice from Jeff and James and Andy on the blog and I just went nice and easy not pushing the pace. I also put my original insoles of my shoes in along with the soft soles that are already in there, that was Tom's little diddy, and I was amazed at how well it helped. I went in 2 mile intervals and ended up doing my regular 6 mile run but just slower than I usually do it, I paid attention to  my  form and tryed to run smooth, well atleast smooth for me... Total time was 53:13 with my average pace at 8:48, heart rate average was 139.  I am hoping that tomorrow I will wake up and the pain will be less than it was 2 days ago, because right now it feels like really good!!!

I just have to tell  myself nice and slow and leave the tempo work for later when I'm healthy, I think If I can do that I will be alright...

I will see you tomorrow and let you know how I do with tomorrows run and then go from there.

Kayano 12 Orange(226 )