"A Hefty Hunk Of Steamin Junk"

Afternoon run, running only no other time as I need to get ready for my Brother Shanes viewing, its going to be a tough one.

Average pace was 8:44.

Later.

AM- I woke up this morning with a heavy Heart and decided to fore go the run... I laid My Little brother Shane to rest today along with my family and it was so Heart breaking to see his poor kids go through the pain of losing their Father. It was a beautiful service and I will miss him everyday, Shane was a pillar of strength and was an great example of enduring to the end. My brother Ron wrote a song and sang it and it was so awesome and the spirit was so strong and it reaffirmed my testimony of Eternal families. Nathan Osmond lived around the corner from Shane's house and they had become such good friends and he sang a beautiful Josh Grobban song that was so touching, his ward was so special they are truly saints and they loved my brother so much! Shane touched so many lifes's and he served his heavenly father all the way to the end, he went to the Temple once a week and it didn't matter how he felt, even with diabetes ruining his body he never complained and stayed true to his testimony.  I will miss Him!!! I Love you Little Bro!!!

PM- I wasn't really feeling like it but I decided to get a workout in, 4.05 miles on the treadmill in 35 minutes and then 30 minutes on the elliptical nothing spectacular although I did do some speed intervals on the treadmill, nothing over a minute or so. Pace was pretty up beat and I had no resistance on the elliptical but I was able to keep the RPM at a 95 average so pretty steady.

See ya tomorrow.

Morning run today. It was down right warm this morning so I was way over dressed but oh well I just went with it. I ran out towards payson and then back to the house, the pace was steady but I just didn't have any strength in my legs it must have been the short turn around from my workout late last night, not enough time to recover I guess. My average pace was 8:40 with the total time at 35:04, basically the same time as yesterday but yesterday I ran on the treadmill, my average HR rate was 146. After the run I did the standard run on the elliptical 10 minute warm-up and then I ran the contenders course with resistance up to 5 for 20 minutes, my energy level was low here to I think I am worn out emotionally from the last week. I really thought about my brother Shane this morning, I just can't believe he's gone! Hopefully I will be able to work through these feelings down the road.

See ya tomorrow.

I was able to get out this morning just after 8:15 or so and my goal was to run out to GU corner and then back to the house which is just over 8 miles round trip and my other goal was to not stop only to refuel at GU corner. I need to start going a little longer on Saturdays to get ready for the Painters Half in January, so the plan is to add a mile on to each of my long runs each week until Painters. I felt pretty good on the way out but the pace was easy for the most part, and then on the way back I ran some strides, the average pace for the run was 8:47 with the total time at 1:10:53, HR average was at 147. My calf's were all right but they are a little sore but my quads seemed to do alright but I was getting tired towards the end of the run, but I feel like I 'm on the right track. After the run I jumped on the elliptical for 20 minutes with RPM between 85 and 90, just nice and steady. Its good to get this one in and it gave me some confidence in my training so far.

See ya Monday.

Evening run today as I was to lazy to get out of bed this morning, I ran out towards payson and extended up the hill and then turned and headed for home my pace was just steady nothing to crow about. My quads feel so good but my darn calf's will not loosen up and they are week and tired all the time, I just don't get it! I have been doing some strengthening exercises for my quads and it seems to be paying off but I have also been doing some calf raises and its not paying off, so what the heck! It doesn't make any sense! My average pace for the run was 8:42 with my HR average at 147 and my total time was 44:53.

After the run I jumped on the elliptical for 20 minutes and the RPM was above 90 to 95 with some resistance, after that I finished up with my upper body weight training and some push-ups.

See ya tomorrow.

Early morning run and I was way over dressed,  I can't figure out these December mornings! I ran out towards Mini GU corner but stopped a half mile short and then turned and headed for home, the pace was steady and slow and my calf's were about the same, week and sore. Average pace for the run was 8:52 with my HR average at 144, total time was 44:50 after the run I jumped on the elliptical at a very easy pace for 21 minutes and then I finished up with lower body strength training. I'm glad that I was able to get my butt out of bed this morning and get it done, its so much easier to get the workout done in the morning;)

Later.

Late afternoon run as I was lazy and didn't get out the door this morning, I wanted to do some hills so I ran the woodland hills mailbox route but I went easy on the downhill, I didn't want to over do it. My quads right now feel awesome as they didn't burn at all on the way up, usually they are burning big time. My calf's are still feeling it, very week and stiff, but I'll take what I can get, I was very pleased with this run. Average pace was 9:05, usually my average for this route is sub 8:30 but I went real easy on the downhill so hence the slower average, total time was 50:18 with my HR average at 148. My HR monitor is a little wacky, at the start of my run it was saying 175 which is way off so I think that it is a little in-accurate... Maybe I need a new battery or a new one all together;) After the run I ran 20 minutes on the elliptical at an easy pace and then I finished up with some upper body weight training and some push-ups. I wish I could figure what is going on with my calf's they will just not loosen up. Any advice out there in blogger land?  Feel free to share your thoughts.

see ya tomorrow.

To much work and to much with kids today so nothing.

Morning run today but I woke up late so I have to cut out the strength training, I ran out towards Payson via canal road and then back to the house. My Garmin shut off on the way back for some reason after about 5 minutes of running so my numbers are all messed up but I figure it was around 44:30 with an average pace of right around 8:45 or so. I would like to run 10 miles tomorrow but we will have to see, everything felt pretty good this morning just still a little niggle on both calf's but I'm getting use to that:)

See ya tomorrow.

Mid day run as I wasn't feeling really good and felt like I was coming down with a cold, but I went over and watched my daughter dance for drill at UVU and then I headed back home. I was feeling a little better so I headed out, my goal was 9 and maybe 10 but I wanted it to be up beat, at least up beat for me anyway. I headed to Mini GU corner and then back to the house and then I tacked on 4 miles out towards Payson and then back to the house. Everything felt pretty good until the last mile and then I really started to feel it, but the pace was a pretty good pace for me post injury wise so I am pleased. Average pace was 8:27 But most of it was sub 8:20 and then I slowed down the last couple, total time was 1:25:00 even and my HR average was at 148. I had an 8:09 and 8:15 in the middle and it felt pretty easy so this was a pretty positive run for me, now its back to the drill competition. No cross-training today the run was a good enough workout!

See ya Monday.

I have caught a cold the last few days so no running today, I'm just not feeling up to it.

Later.

Early morning run, I was feeling just well enough to run but just barley;( I ran out towards Mini GU Corner but stopped short and then I headed back to the house, the pace was real easy and I had no energy because of the cold I am fighting. Average pace was 8:55 with the total time at 45:06 for the 5 miles, HR average at 139, I then jumped on the elliptical for 21 minutes at a steady pace. I then headed to the PT for him to tape me running to look at my mechanic's, he had me run some of it bare foot which was a new experiance for me, that was just over a mile... The PT said that my form is much better since I've been doing the strength exercises for my qauds and hip and core. I could see the difference from the before and after look, he wants me to continue with what I'm doing and then see how I do over the next few months... I'm happy with where my running is going and I hope I can continue with no injuries, and the PT was optimistic that I will just continue to get stronger and stronger and I hope he's right.

I'm still feeling this cold, not a lot of energy but I feel like I'm getting better, hopefully;)

See ya tomorrow.

No running yet today, when I woke up this morning I had a horrible sore throat and you guessed it I have strep throat!  I don't know if I'll get any running in today or not I'll have to see how the day goes, and how I am feeling. I'm not sure if its a good idea if I run with it or not so any advice would be greatly appreciated.

Later.

I'm still not feeling real great but I am improved from yesterday and I might run a few miles after work, but I have a few appointments this afternoon so it might not happen.

Later.

Afternoon workout today, I didn't feel like getting all my outside gear on to run outside so I hit the elliptical and the treadmill. I started with 10 minute warm up on the elliptical and then I alternated between that and the treadmill 10 minutes on and then 10 minutes on the treadmill and then I finished with a cool down on the treadmill. I also ran some pickups on the treadmill 6x 2 minutes with 4 at sub 7:30 pace and 2 at sub 7:15 pace with 3 minutes of recovery between each. Everything felt pretty good I'm still a little weak from the Strep but I felt a lot better than I thought I would. My average pace for the treadmill was 8:40 and total time was 43:25, I didn't wear my HR monitor so I have no information on that. I finished up with my upper body weight training and then some push-ups. Its been a crappy week for training with being sick and all but I hope to finish strong and do a long run tomorrow.

See ya tomorrow.

I didn't get out until after 9 this morning as I was trying to wait for the roads to get cleared just a little bit. I knew the pace would be pretty slow with the roads and the hard late workout from yesterday and the fact that I am still fighting off the strep throat, I felt pretty good considering all those factors. Average pace was 9:00 with my HR average at 148 total time was 1:30 :19 after the run I did my standard lower body weight training, no elliptical today I'm pretty pooped.... Now it's off to South Jordon to see my Daughter Abby dance, you gotta love it baby!

See ya Monday.

No running because I have no time today, very busy...

So far no running, I have been digging myself out of 20 plus inches of snow here in good old Salem!!! I might try and run some on the treadmill later tonight but outside is a no go for sure today. I don't mind the snow but when it comes that fast and that much it makes me want to jump off a high rise building head first!

Later.

Afternoon run today and it has been over a week since I have run last and I thought I had better pull my head out and get going again. I ran out towards Payson via canal road, out and back, total time was 44:05 with an average pace of 8:34, I'm not sure on the HR average. I felt pretty good on the run a little clunky at first but then I was able to get in a pretty good rythum. After the run I ran 20 minutes on the elliptical at a moderate pace and then I finished up with my upper body weight training and then some push-ups. Everything felt pretty good so that felt good, I have had to re-dedicate myself as I have been pretty lazy lately. 

See ya tomorrow.

I was out the door at 6 am and I headed out towards mini GU corner and then back to the house via canal road. My legs were really out of it so I took it nice and easy the whole way, average pace was 9:03 with the total time at 45:36, HR average was at 144. After the run I jumped on the elliptical and ran the contenders with resistance up to 5  for 20 minutes and then I cooled down with another 6 minutes. I finished up with my lower body weight training, it was a pretty good workout and it's nice to finally get up and get her done in the morning and have it out of the way. It was a little foggy out this morning,  kind of scary, but very pleasent too!

See ya tomorrow.

Afternoon run today as there was to much snow this morning so I went to work and waited for the roads to clear and then I headed out. I ran the Payson salem canal route today, out and back, I was able to feel pretty good the last couple of miles but the pace was still pretty easy. My average pace was 8:56 with my total time at 46:12 average HR was 154, a little high for that pace. After the run I jumped on the elliptical for 20 minutes at a moderate pace and then I did My upper body weight training and some push-ups. I'm glad I got her done earlier cause its a full out blizzard right now so it might be an inside workout tomorrow.

See ya then.

Nothing today I'm just to busy!

I finally found some time to get a workout in today, man I have been busy the last few days! I wasn't feeling real chipper as I have been breathing in paint fumes for the last few days, I've been painting my daughter Abby's room so I've had a headache for two days. 20 Minutes elliptical and then 20 minutes on the treadmill pace was easy  for both segments.

See ya tomorrow.

HAPPY NEW YEAR TO EVERYONE!!!!!