"A Hefty Hunk Of Steamin Junk"

Happy New Year. What a beautiful day for a run. I fell like I am getting back to where I was before A got sick and had my mustle strains and all that stuff. Total time today was 49:33; I felt a little sluggish towards the end which tells me the flu bug I had last week is still lingering. All in all I felt like that I am on the right track, I also did 30 minutes of upper body training on the Boflex.

Ran my 3 mile split in 24:30 and realized that this was suppose to be a recovery run, and decided to back off on the inward half. My inward 3 mile split was 27:13 for a total of 51:43, it was another beautiful mourningfor a run. I like it when it is in the 20's makes it comfortable, but I will be glad for spring to get here in a few months.

Total time today was 51:01. I did a warm up of about mile and then just tried to keep a steady pace throughout the run. I also ran faster for about .5 mile total time on that split was 3:45, I did some strength training on my legs yesterday and I was kind of feeling today. Tomorrow I plan on running up Harry Davis hill in Salem, it is like a 7% to 8% grade and it lasts for about a mile, its brutal. Hopefully my legs will be able to cooperate.

Thursday's are Harry Davis hill days, as of the New Year anyway. Started out with the first mile split at 8:16, at the end of mile two I had droped to a 8:37 for that split which is at the base of said hill. Now, this is where the fun starts the hill is at a 8% grade and by the time you get to the top it is like a 10% grade. From the base to the top its about a mile which takes me to my third mile split which was 10:09, as you can see it is one steep mother. Once at the top I take a 1 minute walk break and start my way back down. My 4th mile split was at 7:53 as it was all down hill, mile 5 was done in 8:20 which is pretty flat and I was trying to get my legs to recover they were a little tired. Once I hit my last mile I felt a burst of energy and that split was done in 8:15, total time was 51:56

I am still trying to get over my cough and a few of my nagging injury's, but they felt pretty good today.

The roads were really snow packed and icy this mourning. May first mile split was 8:43, I was just trying to get the feel for the road and how slick it was. My second mile was 9:08 and the third mile was 9:18, which included a small hill which was very slick so I had to slow down. The forth mile split was 8:58 and the 5th mile was 8:45, I have noticed that the last few times I have ran that I seem to have a burst of energy towards my last mile and the same thing happened today. I was able to find a good stretch of road that wasn't to slick and my 6th mile split was 8:00 even. I am hoping for the roads to be a little better tomorrow, but who knows it is that time of year for snowy slick roads.

I ran a little later today so I could run when it was some what warm. Started off with my first mile split at 8:10, then the next split was 8:24 as I was in a bad stretch of road and it was snow pack and slick. 8:53 for my 3 mile split and then I started to speed back up, with my 4th mile split in 8:15. The 5th mile in 8:11 and the final mile in 7:31 for a total of 49:28.

I felt good after my hamstring was loose enough to get going but then I had to slow down for the condition of the roads.

I hope they are more clear on Monday.

My first mile split was 8:15 followed by an 8:25, 8:37, 8:16, 8:19, and then I finished up with an 8:12, total time was 50:10. The roads were still bad in some spots but I was able to find some good patches so It made it easier to keep my speed up where it was respectable. I think I might stay with the 6 miles a day for the rest of this week and then I might kick it up to seven the following week. I will have to see how I do this week and also if the weather will cooperate.

My first mile split was 7:57 and then it was pretty much down hill from there. The 2nd mile split was 8:32, mile 3 was 8:42, mile 4 in 8:28, and then 8:41 for mile 5, and then mile 6 in 8:42 for a total of 51:06. My legs felt real heavy today and I just could not get going. I know it was suppose to be a recovery run and boy was it.

I also did 20 miuntes of lower body strength training.

Today was a speed day. First mile split in 8:11 followed by,8:12, 8:17, 8:10,8:22 which includes a small hill which accounts for the slower time, its about 6% grade not very long though. Then I finished up with a 7:49 final split, total time was 49:12. My legs felt okay but I felt winded which I think is normal for doing speed work. I am still having problems with my right calf and hamstring, I can't seem to get it back 100%, it's more like 70%. It seems to bother me more when I walk than when I run. The only time I notice it when I run is when I try to lengthen out my stride then I feel it. Any suggestions out there would be greatly appreciated.

It is suppose to get cold in the next few days so I might be confined to my eliptical glider indoors. If it gets down into the single digits I find it hard to go out in that when it is that cold maybe if I had better gear.

I just did a recovery run today. Started out with a warm up mile of 8:25, Then I ran into some major wind right in my face and it slowed me down to 8:56 2nd mile split. My third mile split was a little better 8:08, and then recovered with a 8:26 4th mile split. My 5th mile split was in 8:19 and my final mile was done in 8:04. My average pace was, 8:24 total time was 50:21. My calf and hamstring felt alot better today I have been doing some strength training on my legs a little more. I am doing 2 to 3 days of lower body wieght training which I do on my easier days of running, so we will see how it helps. So far so good.

I ran in the afternoon today because we had 5 inches of snow and the roads had not been plowed. My first mile split was 8:02 with a second mile split of 8:28, Then I hit the base of Harry Davis hill, which I have mentioned before is like a 8% grade for about a mile and about a tenth, it's brutal. It usually takes me over 10 minutes to complete it to the top but today I did it in 9:50 took a 2 minute break at the top and then headed back down. My 4th mile split was 8:18, followed by a 8:03 5th mile split. My final mile to make up the 6 miles was 8:00 with the final .22 miles in 1:33 for a total of 6.22 miles, total time was 52:17. It was still really cold even though I ran in the afternoon and I here it is only suppose to get worse, so I might be doing my eliptical glider if it gets to bad.

I ran in the afternoon again today to combat the cold weather and it was a beautiful day clear blue skies and brisk. My first mile split was 8:20 the roads where really snowpacked and slick. Mile 2 was alittle faster 8:17 then I hit a little up hill strectch and mile 3 was 8:31. I did a 1 mile tempo run of 7:57, and then did a 1 mile recovery run at 8:21, my last mile split was 8:16 total time was 49:46. I tryed to take it easy today after running up Harry Davis hill but I was really surprised to see my final time it was quicker than I expected, expecially with the slick roads.

I also did 45 minutes of upper and lower body strength training I have really been trying to work hard on getting stronger expecially with my legs and my upper core, I hope it starts paying off here in the near future.

It was cold. 9 degrees is bitter cold so I  threw on another layer and gave it a try and to my surprise it was quite comfortable. Tomorrow I will start running in the mourning so it might be a little different. My first mile split I took it pretty easy (8:21)  my second mile split was (8:22).  The 3rd mile split I did a tempo run (8:05) and then the 4th mile split was a little recovery run at (8:18). The 5th mile split was at a pace that felt comfortable (8:22) and then my last mile to round out the 6 miles was (8:10) total time was 49:53.

All in all I felt okay. The cold didn't seem to hold me back other tahn the extra layer felt a little heavy and so I felt more winded at times but that could of been the cold. I will do my standard 35 minute upper body weight training to round out the day and finish my workout

We will see how it goes tomorrow in the real bitter cold hopefully it will start to warm up this next week.

I did an afternoon run today to combat the mourning cold. My first mile split was 8:04 followed by a recovery run of 8:31 The extra layers felt like they where slowing me down at least it seemed I was working harder than I usually have to. My third mile split was slow with a little hill in it (8:49) that was followed by a (8:31) forth mile. I hit my fifth mile and I seemed to lose my legs for that mile (8:53)but then my final mile split was alittle better at (8:16). I just didn't feel real strong today, I skipped out on breakfast and then I had a late lunch and it was not a good combination, Cheeseburger and fries, and boy did I feel it running. Total Time was 51:07, I hope tomorrow I feel a bit better than I did today I think I should try to eat better but those darn cheeseburgers just call my name and I can't resist.

I also did 30 minutes of lower body weight training.

I ran in the afternoon today and it was a 20 degrees and it felt great. I plan on running in the mourning tomorrow so I will see how that goes, I know it won't be 20 degrees. My legs were really tired today from the strength training on tuesday but after the first mile and a half they started to warm up. My first mile split was a little faster than I wanted to start out (8:10), then I did slow down a bit for a 2nd mile split of (8:27). Then I was a little faster for the 3rd mile split ( 8:09)  and I felt pretty good for that stretch of the run,  my legs felt like they where coming back. I did a recovery Run on the 4th mile split (8:25) which has a little hill in it and I tryed to keep the same pace up that hill which can be a challange for me. My 5th mile split was about the same( 8:23) and then I decided to pick it up for the last mile to round out the 6 miles ( 8:01).  Total time for the day was 49:41, finished the day with 45 minutes of upper body strength training. I sure wish it would warm up the warm weather makes for funner runs, tomorrow should be a cold one.

This was the first mourning run in about a week. I have been running in the afternoon to run when it is warmer, it was 0 degrees. Tryed the layering system and it worked out pretty well, I had three layers on my core area and then my thermopolis tights along with some insulated sweats for my legs and I really didn't need them. Tomorrow I will shed those because I felt like I got to hot for my legs, I also had a beanie on and another one for my face and nose area. Its was really quite comfortable for the most part, my eye lashes froze together which was kind of wierd but other than that it was alright.

My firts mile split was 8:19 and then I was pretty slow from there on I think the extra layer on my legs really slowed me down, but it was a recovery run today so I just tryed to keep an even pace. My 2nd mile split was 8:32, followed by 8:59 with a little hill and then my 4th mile split was 8:50. My legs felt really heavy at this point and my 5th mile split was 8:52 and then to round out the 6th mile I sped up just a hair to 8:39 for a total of 52:16. I don't know if the extra layers on my legs accounted for the slower time or if I just was wore down from the cold, I just don't know. Hopefully tomorrow I will have a better time but I will be doing some hill work so probably not here I come Harry Davis Hill. I also did my strength training on my legs for about 20 minutes and core area.

Harry Davis Hill kicked my butt this cool brisk mourning. I was up at 5:30am got dressed and headed out, took Sasha's advice and used two pairs of tights for my legs and it kept me pretty toasty. My first mile was a little warm up of 8:25 and mile two was the start up HDH so I was alittle slower on this 8:56. Then I hit the main part of the hill and my time and legs where pretty much waisted mile 3 10:12, my 4th mile split was alittle better at 8:27 which was all down hill but slick. Mile 5 I did speed run of 7:59 and then a recovery run for my 6 mile 8:23, I ended up going a little extra this mourning about a quarter mile more I did .22 miles in 1:49. Total Miles 6.22 with a total time of 54:15, I don't know if the extra stength training on my lower body has wacked my legs out or if it is the extra layers I am carrying around, I quess it could be a combination of both, that and the cold. I also did 35 minutes of upper body strength training on the bowflex. I might go a little further tomorrow, maybe 7 miles as I am thinking of lengthening my mileage next week to 7 miles a day so maybe a little teaser run tomorrow.

Today I felt like I needed to take it a little easy. I wanted to start with going an extra mile to prepare for next week, I want to up my mileage to 7 miles a day so I tryed it today to see how it felt. My first mile split was 8:50 just trying to get warmed up 2nd mile was about the same 8:51 mile 3 has a little hill in it but I still was alittle faster at 8:48. Then speed up to 8:20 for mile 4, 5th mile split was 8:27, followed by an 8:25 6th mile split. I decided to see how much I had left in the tank so I picked up on the last mile for a speed run and did a 7:58 7th mile. Some of mile splits where a little slower than usual but I decided to just take it easy today for the most part, I think the extra layers make it harder and work you harder because of the extra wieght.  Total time was 59:42, after I hit the timer on my watch I ran another .25 mile cool down which is not reflected in the total time, so total distance was 7.25 miles. I also did 35 minutes of leg training with the bowflex and some core training for my ab's. I am tired today it has been a good week of training , both running and strength training.

See ya next week.

Another week and it looks like it will be a cold one, again. I am  increasing my milage this week to seven miles a day. My First mile split with a warm up was 8:26, I couldn't seem to get my legs going this mourning and mile 2 plit was slower at 8:48. Mile 3 has alittle hill in it but I was proud of this split as it was faster with the up hill in it 8:22 then I picked it up to a tempo run with a 4th mile split of  7:56. I tryed to recovery on the 5th mile split with a 8:42 and then followed that up with a dismal 8:55. Picked it up for my last mile split for rounding out the seven at 8:16, some days I feel like I am all over the map with my splits I think that is something that I need to work on so I can be more consistant. Total time was 59:33 with a quarter mile cool down which is not reflected in the total time,  I would like to get that down to around 53:00 to 54:00 I feel that would be respectable, I also did 30 minutes of upper body wieght training on the bowflex.

I did a tempo run today. I wanted to see if I could improve on my time and see if my legs would hold up. My legs felt really good but my lungs did not and I think alot has to do with the air quality in Utah county. My first mile split was (8:05) followed by (8:18)(8:13)(8:05). My 5th mile split I did a recovery mile(8:19)followed by (8:17), Picked it up for my final mile,(8:06) to round out the seven. Total time was 57:29, my average pace pr mile was alittle better at (8:12). My goal is to get it around 53:00 for the 7 miles so I am not far off. I also did 30 minutes of lower body weight training which included my core area.

Ran in the afternoon today as I was up most of the night with one of my daughters, needless to say I got no sleep. Decided to just take it easy today but as the run went on I felt like I had all this energy so I tryed to keep the same pace and I was surprised at some of my splits. 1st mile split to warm up was 8:12, then I slowed just a bit to my 2nd mile split of 8:25 but that was when I got my burst of energy 3rd mile split was 8:15 with a good size hill in it. Then I really picked it up for 4th mile split which was 7:59, that also had a little hill it. My 5th mile was even better at 7:52 and I followed that up with a 8:07 I felt like I had to ease off a little bit. My final split was 7:55 I really like it when I have extra strength towards the end it really feels good , my final time was 56:57. I was surprised by my energy level considering I haven't had much sleep so I was pleasently surprised with my splits and I hope the improvement continues. I also did 30 minutes of upper body wieght training, tomorrow is Harry Davis Hill day I will really need a good nights rest tonight to tackle that monster, 5:00am will come mighty fast. I did a quarter mile cool down which is not reflected in my total time.

Today was one of the worst days running I have had in a while. I had such a great run yesterday that I was just amazed at how bad I was today, I think my legs didn't have enough time to recover because I ran in the afternoon yesterday and then this mourning. That is only 12 hours to recovery as apposed to 24 hours. Harry Davis Hill killed me today, I had mile splits of 8:45,9:17, 10:45 which  is all straight uphill for about 1.35 miles  with an 8 to 10 % grade. Mile 4 was 9:16, followed by a downhill of 8:33 , mile 6 was 8:49 and then I was pretty much done leg wise,  my final mile in 9:15. Total Time was 1:04:45, even though my splits where horrible it was a good workout with all the hill work I can't go wrong with that.

I hope I will recover enough to have a better run tomorrow time wise,  although I won't be pushing it to hard tomorrow. I usually do 25 minutes of lower body weight training but I figure my legs had a good enough workout this mourning.

I decided to give my lungs a break from the horrible smog outside, so this mourning I did 47 minutes on the Nordic Track Eliptical glider and then strength trained my legs for another 20 minutes. I will be hitting the road again tomorrow and I might  even treat myself to a 10 or 11 miler depending on how I feel and the amount of time I have, hello 5:00am.

This was by far the worst run I have ever had since I started running 2 years ago. I don't know if it was the un-healthy air or me, all I know is I had nothing in the tank. My splits where the worst, total time was 1:04:32 for the seven and a quarter miles, In fact there so bad I just want to forget the whole day. Well okay, I'll let you know this much I only had 3 of the miles where I broke a 9:00 mile the other four were over the 9 minute mark and I have been averaging around a 8:15 mile and I think today it was around a 9:05 mile, I know that is not that bad but it felt like I haven't been running at all, I had no energy and now strength. I'm glad it is Saturday so I get a nice recovery day tomorrow, hopefully Monday will bring better things , like some clean air or stronger legs, who knows.

What a beautiful mourning for a run. I was kind of nervous about my run today because I had such a lousy run on Saturday, but I pulled myself out of bed and laced up my shoes and away I went into the foggy air,   and as bad as my day was on Saturday it was that good today, I had my strength back and some of my speed.  My splits went as follows, 7:59,8:04,8:07, 8:10,8:03,8:11, and 7:31. Total time was 56:09. I don't know what happened on Saturday, I quess I just was wore out from all the strength training on my lower body during the week.

It sure felt good. This mouring reminded me why I am doing this and what my goals are and how I am slowly working towards those goals and how I will have set backs and I shouldn't be so hard on myself.

I finished up with 35 minutes of upper body weight training, see ya tomorrow.

I did a recovery run today 7.25 miles. My average pace was 8:48, I really tryed to take it easy today I had a real good speed workout yesterday and I could feel it as far my legs where concerned. My splits went as follows; 8:47,8:45,8:56,8:35,8:52,8:45,8:54. I taked on about a minute per mile more than I would usually take just to try and teach myself that I don't have to go fast on every run, so it was good to just take it easy and have an easy even pace throughout the run. I did some strength training on my legs when I finished the run, not real heavy just light and easy. Depending on how I feel I might do Harry Davis Hill tomorrow if not I have a pretty flat course that I will do instead of the massive hill that kills.

My legs felt a little better today but I still tryed to just keep an even pace and I wanted to finish with a little faster time than yesterday. My splits where as follows,8:35,8:47,8:45,8:34,8:48,8:48,8:25

the roads were slick from it snowing and so there were spots that I had to go slow. Total time 1:00:45 which was a couple of minutes faster than yesterday, Tomorrow if the roads are better I will be doing Harry Davis Hill, if not then I will keep to my regular route. No weights today I am taking a day off from that.

Today was Harry Davis Hill day. I always love this one because it kicks my butt every week. My legs seem like they are strong enough but my lungs have a hard time keeping up with the steep grade which is around 8% to 10%, just brutal. I usually run it around a 10:00 mile and that is usually fast or a good day for me when I can keep it at that pace. I did a warm up mile of 8:22, followed by, 8:29 at the start of mile 3 is at the base of HDH, my split there was 10:04, and then followed by an 8:37. I did 2 miles at Marathon Goal Pace, 7:37, and then 7:26,  my 7th mile split was a cool down at 8:22 for a total of 59:06. All in all I felt really well I just wish I could get my lungs to keep up with the faster pace but I am just not there yet I try to do speed work once a week and then hill work as well once a week I don't know if I can handle any more speed work and then recover in time for the next days run. I don't know what the general rule is so if anyone reads this I would like to have your in-put.

I also did 35 minutes of lower body weight training with the bowflex and some core training with that. Tomorrow will be a recovery run and I think I will need it, I had a good workout today.

Recovery day today. My goal was to keep it around an 8:30 pace per mile throughout the whole run. I ended up with an 8:17 average pace and it felt really comfortable, my route had a couple of small hills but nothing of real difficulty. My splits went as follows; 8:22,8:26,8:33,8:20,8:06 I don't know what happened on that one, and then 8:19, and finished up with an 8 :17 total time was 58:29. I was surprised at how comfortable the pace felt especially after yesterday's hard workout, I also did some strength training yesterday on my legs, so I was really surprised at the amount of strength that I had left in my legs.

Finished with 40 minutes of upper body weight training on my bowflex, I am going to try a longer run tomorrow maybe 10 miles. I want to see how well my legs hold up and I would like to try a double digit run for a change which I haven't done since the St. George Marathon, so we will see how I am feeling after tomorrow.

What a beautiful bright moon this early brisk mourning the smog is gone for a few days, yahoo, it was just cool to see that moon. I wanted to do a 10 miler today but my legs where not there, so I decided that the next few weeks I would add an extra mile each week to my saturday run so I can extend it each week and make it a longer run. I plan on keeping my weekly mileage at 7 miles per day for the next little bit while I am increasing my long run each week on saturday. My splits went as follows; 8:25,8:15,8:32,8:21,8:11,8:32,8:44 my legs were getting tired at this point, last mile, 8:38 total time was 1:07:43 . My average pace was 8:29 which is about  one minute off what my marathon goal pace is.  I forgot my Gu so that might be why I lost my legs towards the end or maybe I was just tired from the week, but I felt like I had a good workout this week and I accomplished alot.

No weights today. See ya Monday, go Colts.

What a beautiful mourning for a run. The moon was out in full and it shone bright like a noon day sun, alot warmer today to0,  which is always a plus. I tried to do some speed work this mourning, I didn't quite meet my goal but I have another day this week I can get to where I want to be. I usually like a couple of miles at my projected marathon goal pace I hit one of those and the other one wasn't far off, I feel a little under the weather today so maybe that had something to do with it. My splits went as follows; 8:12, 8:16, 8:24, 8:03,7:45, 8:23, 7:29 with an average pace of 8:05, total time was 56:37 so not real great but not real bad either. I feel like I am getting a sore throat so I might be coming down with something or I might be a little tired from all the training, who knows.

I also did 35 minutes of upper body weight training on my bowflex,,I have a recovery run for tomorrow scheduled so we will see how that goes. Happy running to all.

Last night I got hit with a major head cold and a touch of the flu, I am not feeling good, so no running today. I will see how I feel in the mourning tomorrow and go from there, my whole body has no strength and I feel like someone has been beating with a bat. I hate kidding sick, hopefully I will feel like running in the mourning.

I decided when I got home today from work that I needed to go out and  complete my run even though I felt like crap, I just remembered my brother last year going through radiationfor cancer and I thought a little head cold is no reason to not follow through with my workout. Today was a recovery run and splits went as follows: 9:08, 8:20, 8:17, 8:11, 8:24, 8:19, 8:18, total time was 59:03 with an average pace of 8:28. My legs felt like marshmellows when I got done but my spirits were up for following through, I will probably pay for it tomorrow though.

I also did 30 minutes of weight training on my lower body and some core training as well. I do feel better cold wise but I feel pretty run down, I hope I can recover fast enough for tomorrow mournings run.

I did another recovery run today. Head cold is still pretty brutal, it has really zapped my energy in every aspect. My goal was to keep my pace at about a minute off my marathon goal pace, but I struggled.

My splits went as follows; 8:33, 8:41, 8:58, 8:34, 8:28, 8:46, 8:26 I then did a cool down of about a quarter mile total time was  1:00:33 for an average pace of 8:39.  I am really tired and worn out, pretty weak.  I wanted to do one more speed workout this week but I don't know if I have it in me, I might just have to take it easy the rest of the week or until I feel like I am getting better and getting my strength back. I will see what tomorrow brings hopefully I can get some rest tonight and get to feeling better. I think the run I did late in the afternoon yeasteday helped zapped my legs I don't think I had enough recovery time for this run this mourning's run.

I also did 25 minutes of very light upper body weight training.

I must be really sick because my legs where gone from the first step forward this mourning, my whole body is just gone. I don't know if I should take tomorrow off or not. No strength training today, Harry Davis Hill kicked my butt hard today, I felt like I was in quicksand the whole way up , the wind was in my face it was amazing that I was able to finish at all. For the first time I almost walked home it was the worst run I have had in a while.

My splits went as follows, 8:35, 8:57, 10:52, 9:46, 8:15 this split was all down hill and the wind was at my back, 8:59, 9:29 for a total time of 1:04:57 average pace was a dismal 9:16. I know I am sick and I can't read to much into this run but the competitive side makes me want to throw-up, I will see how I am feeling tomorrow before I decide if I am going to run or not. I don't know if running like this, when I am sick, if it is doing more harm than good, see ya tomorrow.

I ran later today, at about mile 2.5 I ran into my brother Curtis so I hooked up with him and we ran a few miles together. It was pretty fun running with him for awhile we haven't done that in long while.I felt good through much of the run today, I still don't feel 100% but I hope I am on the way back to being healthy. My splits went as follows; 7:53, 7:53, 8:05, 9:31, 8:46, 8:13, 7:49, 8:00, 8:17 total time was 1:16:36 average pace was 8:15, with a quarter mile cool down. Miles 4,5,&6 I ran with my brother with a little hill work in them but they where fun, I also did 20 minutes of lower body weight training and core training.

see ya Monday.

kayano 13

It was another nice mourning, pretty warm compared to what we have had so far this year. I was trying to do some speed work today but it wasn't that great, I just couldn't get my legs going. My splits went as follows; 8:14, 8:08, 8:30 with a mild hill in it,  then an 8:10, 7:44, 8:17, and then finished up with a 7:53. I usually like to have 3 miles at marathon goal pace which is around 7:30 range, but I just couldn't get my legs going. Total time was 57:03 with an average pace of  8:08, with a quarter mile cool down. I will try again on Wednesday for another speed day to see if I can get my time down a little bit, I don't know I still might be a little sick from last week I still don't feel 100%. Hopefully I will get stronger as the week goes along, I also did 40 minutes of upper body weight training.

Asics 2120

I did a recovery run today, and on my last mile I injured my right calf. It felt like It was cramping up on me, it is very sore. My splits went as follows; 8:29, 8:24, 8:30, 8:17, 8:28, 8:53 with a slight hill, 9:22 this is when my calf cramped up on me and it really slowed me down. Average pace was 8:38 which is about a minute off my Marathon goal pace which is okay, total time 1:00:33. I will have to see how well my calf recovers for tomorrows run, hopefully it will,  it is pretty sore.

I also did a little core training, very light though.

No milage today I have a strained calf and I cannot run.

I was only able to go 5.12 miles today,  my calf is still bothering me. Very painful. I went real slow, just a mild jogged. Total time was 47:48 and my splits went as follows; 8:40, 9:11, 9:50, 9:37, 9:19, .12 in 1:07. I also did 20 minutes on the eliptical glider and 35 minutes of lower body strength training and core training.

I will see how my calf feels tomorrow and go from there, this is very disappointing. I hate having these knid of set backs it really brings me down.

No running today. My calf is still bad so I did 60 minutes of strength training upper body only and core strength training, I also included some major stretching in that 60 minutes, mainly my calfs and hamsrtings and quads. I will see how my calf is doing in the mourning to see if  I can make it go. This is very dissappointing, I am glad I am not trianing for something or then I would be really depressed.

I decided to try out my calf to see how it would handle things if I ran, I took it mile by mile with a max of 6 miles. It was sore throughout the run but I was able to complete it and my splits were alright. They went as follows; 8:07, 8:11, 8:02, 8:05, 7:51, 8:01 for a total of 48:24 my average pace was 8:03 which was really surprising. I will take Sunday off as usual and hopefully I will be able to do my regular 7 mile run on Monday with minimal pain and go from there.

I also did 30 minutes of lower body weight training, and I also did some calf stretching to help strengthen the calfs for the future so I can stay away from these nagging injury's.

See ya Monday.

I did 60 minutes on my eliptical glider which is about 7 miles on the road. I had 12 inches of snow and no way to run this mourning, hopefully the roads will be somewhat plowed tomorrow so I can go out,  but who knows. I also did 30 minutes of upper body weight training and some core training with that, my calf actually feels pretty good today so we will see what tomorrow brings and go from there.

Winter is back folks, so enjoy.

Recovery run today; my right calf was feeling so good today until I had 1/2 mile left and then I felt it starting to nott up on me again, not as bad as last week which is a good sign. I will evaluate during the day today and see how it recovers. My splits went as follows; 8:13, 8:23, 8:35, 8:25, 8:29, 8:21, 8:14, for a total time of 58:46 and an average pace of  8:23/mi, which is about a minute of my marathon goal pace. The roads where pretty icy so I had to take it easy in some spots which was okay where it was a recovery run.

I also strength trained on my lower body and did some core training, for about 30 minutes and some extra stretching on my calfs. It was good to be out on the road again, I hope it continues to warm up and run into to spring this next month.

I am still nursing my right calf so I took it kind of easy again today. I tried not to push it and I just tried to keep an even pace, my splits went as follows; 8:27, 8:23, 8:21, 8:07 this mile was a tempo run, and then 8:24, 8:38, 8:38, total time was 59:06 with an average pace of 8:26. My legs felt a little sluggish the last 2 miles and I just couldn't keep them going, I am trying to stay patient. I hope tomorrow I will have my legs back some what, but we will see what tomorrow beings and go from there.

I also did 30 minutes of upper body weight training, no core training today, I am taking a day off from that, but I will resume tomorrow.

I had something really wierd happen today. I started out not feeling very good leg wise this mourning and as I got to my turn-a-round to head home my legs gave out on me. I ran/walked the rest of the way home, mostly walked. Has anyone ever had this happen to them before? If anyone reads this let me know. I feel fine other than I am a little tired today . I am not going to list my splits, because its pretty much meaningless. I've never had this happen to me before, really wired.

I will see how tomorrow goes.

On the advice of Sasha I did 5 miles at an easy pace 2 warm up and then 3 as a cool down, and then 2 miles at marathon goal pace. I felt really good today, I felt like I could do 3 miles at the faster pace but decided not to push it. I had a hard time holding back on the slower miles, Sasha wanted me to do a 9:00 pace on those miles but I could not go that slow, I was able to do it on one of the miles but the rest where around 8:45. My splits went as follows; 8:45, 9:04, 7:28, 7:24, 8:45, 8:47, 8:44 total time was 59:00 with an average pace of 8:26. I am still figthing a calf strain and my right butt mustle feels like it has a nott in it like my calf so that hasn't been real fun. I also finished up with 45 minutes of upper and lower body weight training and core training.

I felt good today,  thursday was really bad,  but today It was a good day. I pray for more of these in the future, see ya on Monday.

I am still taking it easy, tried to keep the splits around a 9:00 mile on the advise from Sasha. Roads where really slick so it was easier to go slower today than last week, I felt pretty good today my legs seem to be getting thier strength back, but I am still not going to push it. My splits went as follows; 8:53, 8:47, 8:46, 8:37, 8:52, 9:09, 8:53 total time was 1:02:02 with an average pace of 8:51.

I also did 30 minutes of upper body workout on the weights, no leg work today.

I slowed down again today. I kept it around a 9:00 mile, I was out about an hour, I forgot to wair my Garman so I have no splits but total time was about the same as yesterday maybe a little less. I hope there is not to much snow after today so I can run in the mourning again.

No strength training today.

My legs where still alittle tired from yesterday's workout so I only did one mile at marathon pace as opposed to two. I started off faster than I wanted so then I tried to slow down as close to a nine minute mile as I could. It was alot colder today than it was yesterday and Monday so I had a hard time getting loose, my splits went as follows; 8:20, 8:43, 7:16, 8:42, 8:41, 8:48, 8:35 total time was 59:12 with an average pace of 8:27. Two of the miles were to fast, mile one which was a warm up, and mile seven which was a cool down the rest seem to be slower but it is hard to get my legs to go that slow (a nine minute mile). Tomorrow I am going to try harder as it will be a recovery run, so I am really going to try and get my splits around the nine minute mark for all seven.

I also did some upper body weight training and some core training for 40 minutes, tomorrow I hope to do some leg training but I will see how the run goes first.

See ya tomorrow.

I had to really take it slow today. The roads were slick and I had a head wind, I did alittle better at keeping it slower today, my average pace was 8:53 which is alot slower for a recovery run than what I am use to. My splits went as follows; 9:05, 9:15, 9:11, 8:36 this mile had some pretty good hills in it so I pushed it a bit, next, 8:12 this had some down hill in it, followed by 9:07, 8:42 to finish up the run. All in all I felt okay, starting out my legs where pretty tired but I liked how I had some push in my legs in the middle of the run it brings me hope for the future. Tomorrow I am hoping to do some more speed work, but I will see how my legs are doing, total time was 1:02:13.

I also did some leg weight training and core training for about 35 minutes.

See ya tomorrow.

My Garmin toy wasn't working right this mourning and I didn't notice it until I was two miles into my run. I re-set it at about the point that I was to start my two speed miles, I know my first mile was 8:40 but then I noticed that the total time was 16:00, so I knew there was something wrong.  I think my second mile was around 9:00 best that I can tell,  my other splits went as follows; 7:25, 7:31, 9:02, 8:38, 8:50 total time for those five splits was 41:29 with an average pace of  8:18. I felt really good for the most part, I had some wind in face for the last 4 miles so that was a challange but I felt like my legs handled it really well. I will do a recovery run tomorrow, I am thinking about going a little longer to see how I handle the longer run.

I also did 30 minutes of upper body weight training, and some core training,  see ya tomorrow.

Boy it felt like January out there this mourning. I could not get my legs loosened today, but that was okay becuase it was suppose to be a recovery run today anyway.  I am still trying to take it easy, I tried to keep it around the 9:00 mark but It was hard so I just kept it nice and comfortable, my  legs were tired. My splits went as follows; 8:33, which was to fast so on the next one I tried to slow down, 8:51, 8:56, 8:45, 8:41, 8:58, 8:44, total time was 1:01:32  with an average pace of 8:47. I will be doing some speed work on Monday, no strength training today I have a baptism to go to, maybe later tonight if I can find some time.

See ya on Monday.

Speed work today and I felt pretty good for a change, I don't know how I will feel tomorrow but we will see. My splits went as follows; 8:24, 8:36, 7:08, 7:18, 8:44, 8:29, 8:28, total time was, 57:13 with an average pace of 8:10. On the 7:08 mile I felt in control but then the next one I had to slow down just a touch but all the rest I felt like I was in control and not over doing it, I wish I had a heart rate monitor to watch my heart rate to see if I am over doing it. I felt pretty winded after the first hard mile but then on the second one I felt a lttle better I think because I slowed just a hair. I also did 35minutes of upper body weight training and a little core training. Tomorrow I will be doing a recovery run to see how my  legs handled today's workout.

See ya tomorrow.

Recovery run today, my legs seemed alright but I really tried to take it slow and easy. I did kind of speed up in the middle for 1 mile but it wasn't real fast about an 8:20 pace. I had some hills in this run not real long but some good up and downs, tomorrow I will try and tackle Harry Davis Hill which I haven't done for about two weeks.

My splits went as follows; 8:43, 8:49, 8:56, 8:21, 8:41, 8:53, 8:56 total time was, 1:01:25 with an average pace of 8:46. Those last two miles I really tried to slow it down and take it easy. I also did some strength training on my lower body and my core area, about 30 minutes. For the most part my legs felt like they recovered alright from yesterdays run, they were getting alittle tired towards the end but I think that is to be expected. My goal is to keep my mileage about the same for the next couple of weeks and then maybe bump it up a mile a day to eight and see how I do, I would like to see if I can get my mileage to fifty miles a week by the end of spring, but we will see.

See ya tomorrow, I am so looking forward to taking on Harry Davis Hill.

It was Harry Davis Hill day. I took it pretty easy but I was surprised at how well my legs felt going up, they were tight but they felt strong. After reaching the summitt I turned around and ran back down which is good down hill training along with the uphill. My splits went as follows; 8:46, 9:09, 10:19, 9:03, all down hill for this next one, 7:31, 8:27, 8:41 total time was 1:02:18 with an average pace of 8:54. I felt really good throughout the run I had a real good rythum for the most part, I also did the standard weight training on the upper body very light today only one set of each exersize. I plan on doing a recovery run tomorrow to get ready for another speed run on Friday. I am hoping for the snow to clear over here in Salem so I can go to the track and do some serious speed work, maybe next week.

(Asics 45)

See Ya Tomorrow.

Did a recovery run today, for most of the run I took it pretty easy. I tried my new Garmin heart rate monitor which was kind of fun, it said my average heart rate was 142, and  max out at 162. I don't know how accurate it is but it was kind of fun seeing the data as I ran. My splits went as follows; 9:04, 9:02, 8:56, 8:42, 8:58, 7:47, 8:35. After my fifth mile my legs were feeling really sluggish, instead of slowing down I picked up my pace and tried to work on my stride and much to my surprise my legs actully felt stronger and then for my last mile I slowed down and my legs felt strong through the rest of the run. That was really wierd, but fun. My max heart rate when I speed up on that 6th mile hovered around 160 and then when I slowed down it was around 149-150. My max heart rate I think is 183 being 43 years old and using the formula on the Runners World web Site to figure it out. Average pace was 8:44 with a total time of 1:01:09, no strength training today, will resume tomorrow.

Nirvana 3 (14)

See Ya Then.

Standard speed and tempo run today, I decided to try and see if  I could brake the 7:00 mile marker and I was shocked that I was able to do it. Now mind you it wasn't on a track but I know it was with in 2 to 3 seconds of what it said on my gps, my heart rate was maxing out during that split at about 167hr I don't know how accurate it was but I felt like I should have been at my max HR  which is 183 but I didn't even come close. After that I backed back down to my marathon goal pace which was more comfortable, I don't know if I can run fast enough to get my heart rate up to 183 according to the Garmin 305. Tomorrow I will try placing the sencer on my back to see if it reads any differently, for the last few days it has read the same so it is either working right or it not. My splits went as follows; 8:38, 8:37, 6:42, 7:27, 8:44, 8:35, 8:24 my total time was 57:10 with an average pace of  8:10.  I could never even come close in high school to braking the 9:00 mile, and no I can to that  with out much trouble, so I am improving. Not much strength training today as I have a golf match with my buddy's and I don't want to be to wore out. I did 60 push-ups examble; sets of 20, 20, 10, & 10 and then 100 crunches on the rubber ball and then a 100 holding the ball with my legs lying on the ground.

Tomorrow I am going to try and go a little longer but alot slower, maybe 10 miles depending on how I recover from today's run.

See Ya Then.

Kayano 13 (52)

My legs were wiped out today, it must of been from walking 18 holes of golf yesterday and then my hard workout on top of that. I average a 9:24 pace just a nice jog I took it real easy. My splits went as follows; 9:21, 9:13, 9:40, 9:24, 9:09, 9:25, 9:36 total time was 1:05:53. The average pace is two minutes slower than my marathon goal pace, I just listened to my body today and it said go slow so I did, I didn't like it but I did. My average heart rate was,  125 maxing out at around 150 which involved some hills. 

See you on Monday

Wave Nirvana 3 (21)

I felt really good today so I decided to push it.  My goal was to do 3 miles under eight minutes and with one of those under seven minutes. My splits went as follows; 8:10, 6:57, 8:39 (very steep hill) 7:13, 8:11, 7:17, 7:57.  My total time for the seven miles was a new personal best, 54:29 with an avereage pace of 7:47 which is about ten seconds off my marathon goal pace. My average HR was 1:53 with a max of 166,  I will do a recovery run tomorrow and then I hope to do another tempo workout later in the week with some hill work. I am really happy with today's run my goal is to get my splits so they are all below eight minutes sometime in the future, I am slowly working towards that.

See ya tomorrow.

K-13

My legs were wiped out today. I had such a great workout yesterday but today I could not get my legs to cooperate, and its not like thier stiff or anything just really fatigued. My average pace was a 9:24 per mile, but I had one that was 10:12, it feels like I have hit the wall but to walk around I wouldn't know it because I feel fine that way, this is just wierd. Can someone explain this to me because it is frustrating. I don't know if I am hydrating enough or what, yesterday was a hard workout and I understand that today was a recovery run but it felt worse than a recovery run, should I be concerned. No strength training today as I was wiped out.

See ya tomorrow.

Wave Rider 3

I took a couple of days off to recharge my running batteries and to gain some perspective. I felt really good this mourning my legs felt good and strong so I decided to go with a speed workout and see what they will do. My splits went as follows; 8:13, 8:13, 7:17, 7:57, 8:42, 8:00, 8:20. My average pace was 8:06 with a total time of 56:47. My last mile felt comfortable and in control, it was a cool down and it felt easy. The middle miles felt in control but I tryed not to push it to hard on these, just enough to get my heart rate up which peaked out at around 163. My legs felt alittle heavy towards the end, but they felt like they had strength in them still, so that is a good sign.

My average Heart Rate was 1:48 and I did some core strength training with 70 push-ups and 200 crunches all down in sets. My goal tomorrow will be to do a longer run of 10 miles or more, but I will have to see how my legs feel and go from there.

See ya tomorrow.

wave rider3

What a beautiful day for a run, today was a recovery run so I tried to take it easy on Sasha's advise and try and hold it around a nine minute mile. It was perfect this mourning, ran in shorts and it was comfortable. I decided to try a longer run today since I haven't run a double digit run for awhile.  I started out nice and easy just trying to get loosened up. The course I went on today is a fun one, it has lots of little hills and ups and downs in it. The last two miles I worked on mechanics and my stride, I tried to just get everthing working together and I was surprised to see how easy it was. I thought I was tired but the last two splits were the fastest with hardly any effort, I don't do enough of that, working on my form to get maximum use from forming a rythum that seems effortless. My splits went as follows; 8:55, 9:00, 8:47, 8:54, 8:59, 8:44, 8:52, 8:52, 8:10, 8:17. Total time was 1:27:38 with an average pace of 8:46. I also walked 18 holes of golf at hobblecreek golf course today in Springville, and it is pretty hilly, so between that and my run I had a good productive workout.

Heart rate average;142

See ya on Monday

Another beautiful mourning for a run, I am loving this weather. I was planning on increasing my mileage this week but I think I will wait and see how the next few day's go. Standard 2 mile tempo run with 2 miles at marathon pace or close to that, I have this one stretch of road on this course that I alway's seem to get ran off the road by a stupid unattentive motorist. I am going to have to find another less busy road. My splits went as follows; warm up of 8:50, 8:45, then tempo at 7:54 & 7:32 which is some what slower than last week my legs were not feeling real great today. Then I did three cool down miles of  9:06, 9:07, 8:36,  total time was 59:54 with an average pace of 8:33. My Heart Rate maxed out at 152 on mile 4,  with an average of 143 for the run.

I checked my heart rate when I woke up this mourning and it was at 60 beats per minute which seems kind of high for a guy who is in decent shape and is not over weight. My weight is 163 pounds at 6.0" feet tall. I don't know if this should be a concern or not,  It seems it should be around 40 or 50 not 60 beats per minute, should I be concerned... I don't know. I will check it tomorrow to see if there is a difference.

Mave Rider 3

Another beautiful mourning for a run, we are getting spoiled. I had a very nice recovery run today and I even increased my mileage by a mile for a total of eight. This course that I run has some real small hills in it, just small enough to get the blood pumping and the legs moving. About half the miles have hills and the other half is pretty much flat which makes it good for recovery after the smaller hills. My splits went as follows; 8:31(HR146), 8:50(141), 8:55(146), 8:49(145), 8:28(145), 8:46(143), 8:59(139), 8:42(141). Total time was 1:10:10 with an average pace of  8:45, mile 5 I was really happy with,  it had alot of hilly parts in it and I was able to pick the pace up alittle bit so that was cool. Tomorrow I want to do Harry Davis Hill but that will depend on the weather as it is suppose to be bad with possible snow, so I will have to see.

I also did 30miuntes of lower body wieght training with some core training mixed in. I also did 65 push-ups alternating between sets with crunches totalling 200 on the rubber ball.

See Ya Tomorrow

Asic GT2120

I wasn't able to run this mourning, the wind and rain where almost unbearable. So I ran when I got home from work, and it was comfortable. I decided to try and do a tempo run, my goal was to try and keep my average pace around the 8:15 to 8:30 per mile range. My splits went as follows; 7:55(HR141) 8:18(149), 8:12(148), 8:28(149), 8:03(147), 8:19(150), 8:22(151), 8:22(146). My total time was 1:06:07 and my average pace was 8:15 with an average HR of 147, my heart rate monitor said  my max heart rate was 158, which was when I was coming up a small hill on mile 7. All in all my legs felt really good they were alittle sluggish towards the end, but I think that had to do with the extra mile I am doing this week per day.

I might be a little tired tomorrow mourning because of the short turn around from this afternoon to tomorrow mourning, but I will see how my legs hold up in the mourning.

Asic Kayano 13

See ya tomorrow

My poor legs where wiped out from last nights run, I did not have enough time for them to recover. So today I just did a nice slow jog trying to keep things easy, like Sasha says it is okay to go slow, well I did go slow today. My splits went as follows; 9:02(153), 8:58(139), 9:17(141), 9:23(139), 9:15(134), 9:17(135), 9:10(136), 9:01(139). My total time was 1:13:30 with an average pace of  9:11, my legs are pretty tired. At least I get a 24 hour recovery unlike yesterday to today, which was under 10 hours for my legs to recover. I also did 80 push-ups and 200 crunches all done in sets. No strength training on my legs as I feel they have been worked enough in the last 12 hours, maybe Saturday I will work them harder.

See Ya Tomorrow.

Wave Rider 3

Today I felt alot better than yesterday, my legs seemed to recover some what from yesterday. I tried to keep my average pace about 1 minute off my marathon goal pace, which is 7:35 to 7:40. My splits went as follows; 8:45, 8:48, 8:29, 8:35, 8:27, 8:45, 8:53, 8:27. My average pace was 8:39 for a total time of 1:09:18 my average heart rate was 139. All in all it was a great mourning for a run, a little cooler but beautiful.

Asic 2120

I was able to do a longer run today. I did 10 miles last Saturday and then 10 this Saturday and then next week I hope to up it a mile on the weekends. I am going to try and do 8 during the week and then slowly up my Saturday long run each week by a mile. My splits went as follows; 8:20, 8:16, 8:36 had some hill on that one, 8:04 with some downhill, 8:23 with some more up hill, 7:55 flat, 8:28 more hills, 8:34 even more hills, 8:47 cool down, finished with an 8:34. My Heart Rate maxed out at 151 for an average rate for the run at 144, my average pace was 8:24 which is a 1:10 off my marathon goal pace,  total time was 1:24:09. My legs felt a little sluggish towards the end but I was able to pick it up the last mile which was kind of nice. I had a great workout this week I am really proud of how I stuck with it through the whole week, I hope to do the same next. week.

Asic Kayano 13

Another beautiful day for a run, what a mourning. I did some more hill work this mourning, I really tryed to kick it up some of these hills and keep my pace clicking and I must of did it because my last mile my legs where really burning. My splits went as follows; 8:48(141), 8:29(139), 841(144) with a steep hill, 7:57(152) down hill and then steep up hill, 8:21(142) down and up hill, 8:39(145) slight up hill and then down, 7:50(149) flat, 9:13(140) cool down on total flat,  legs where pretty much done. Total time was 1:07:53 with an average pace of 8:29 and my average heart rate was at 143. Tomorrow will be a recovery run on mostly flat terrain and taking it easy. My goal is to do about the same mileage as last week with an added mile towards the end on Saturday and if the weather is good. We are suppose to get a couple of days of bad and colder weather, but we will see.

See ya tomorrow.

Wave Nirvana3

A nice easy recovery run this mourning. My goal today was to keep my pace pretty even and not go to slow or to fast, and I think I accomplished that. My splits went as follows; 8:46(133), 8:42(138), 8:51(135), 8:44(141), 8:47(131), 8:56(135), 8:37(141), 8:20(142).I felt pretty good through the whole run, and I had alittle at the end because I was able to kind of pick up the pace and it was still comfortable, I didn't feel like I was pushing extra hard. My total time was 1:09:49 with an average pace of 8:43 and my average Heart Rate was 136.

I also did 20 minutes of core training and leg strength training, I hope the weather isn't to bad in the mourning I am just getting into a pretty good groove and I don't want to lose it. We will see what tomorrow will bring.

Asic 2120

It was snowing this mourning, ah spring in utah you never know what your going to get. Snowed for most of my run, but it was comfortable. My feet got alittle wet but not bad, my splits and Heart Rate went as follows; 8:33(138), 8:01(149), 8:48(145), 8:53(145), 8:36(140), 8:27(145), 8:41(143), 8:26(148). My total time was 1:08:32 with an average pace of 8:33 and my Heart Rate was a steady 144. Mile 5 had a pretty good hill in it and I was proud of the split on that mile, I wasn't pushing it just trying to stay steady. My legs where a little sluggish from the strength training I did on them yesterday, it was either that or my Kayano 13's are feeling like bricks on my feet. Tomorrow will be mostly run on flat terrian and trying to work on my speed, that is depending on how my legs are feeling.

No strength training today.

Kayano 13

I slept in this mourning so I ran in the afternoon. My legs were sluggish to say the least. My total time was 1:09:30 with an average pace of  8:37 average heart rate was 146 it peaked at 160 which happened when I was going up a little hill on mile 6. I am sure that my legs will feel alot sluggish in the mourning because of the short turn around but I will take it easy and make the best of it. My splits went as follows; 8:22, 8:39, 8:31, 8:30, 8:30, 8:32, 8:54, 8:49, I went a little slower on the last two for a cool down, my legs were tried.

Wave Nirvana 3

I took yesterday off, mainly to see how I would do without running on friday, and I felt really good with the extra day of rest. I think I might take Friday and do a smaller run like 4 to 5 miles and see how I do. I feel like with 6 day's of  hard miles I feel like I am over training, at least my body feels that way. I am going to increase my Saturday run by a mile each week until I hit 15 miles and then see how my body does. My splits went as follows; 8:16(143), 8:15(145), 8:02(146), 7:57(153), 7:35(153), 7:36(157), 7:51(156), 8:25(153), 8:28(152), 8:21(151), 8:32(149).  Total time was 1:30:16 my average pace was 8:08 and my average Heart Rate was 150. I felt like I was in control and I had good rythum throughout the whole run,  it was a good workout.

Asics 2120

Well I regestered for the St George Marathon this mourning and I hope I get in through the lottery. Last year I had to donate some money to a Charity to get in so hopefully I will fair better this year and have a little better luck. I mean I don't mind helping out a good cause but I think the lottery is unfair sometimes, but any way enough of that. My legs felt tired today and I have noticed that when I wear my Kayano 13's that my legs seem to get tired quicker I have heard that about this version but I will not use them for a week and see if that makes a difference. My splits went as follows; 8:19(150), 8:43(143), 9:00(143), 8:46(145), 8:34(141), 8:10(149), 8:06(152), 8:26(150). Miles six and seven were not real fast about 30 seconds off my Marathon goal pace so I entered them as MPM's. My average pace was, 8:31 with my Heart Rate averaging 146 total time was 1:08:06 . I felt better on my long run on Saturday than what I felt today, my legs still might be a little tired from Saturday's run. 

See ya tomorrow

Kayano 13 

I woke up late today and was only able to go 6 miles, total  time was 51:00. I felt pretty bad this morning my legs were feeling pretty tired.  More hill work tomorrow, Harry Davis Hill.

Wave Nirvana 3

This has been one heck of a week, my legs are dead. I am having a hard time getting  my legs to go and co-operate. It was beautiful morning though and the tempature was perfect. I went on my flat course today and I kept my pace at a nice easy jog as my legs wouldn't let me do anything else. I might be a little dehydrated and I didn't get enough carbs yesterday seems to be the general order, so I am going to try and eat alittle better the rest of the week and see if that makes a difference. My total time today was; 1:14:18 and my average pace was 9:09 with an average Heart Rate of 136.  I am not giving my splits today as it would be a total waist of your time and mine. I hope I will feel better tomorrow, but we shall see.

See Ya Tomorrow!

Asic's 2120

No run today, my legs are dead for some reason. I ran 8 miles yesterday and walked 18 holes of golf at Hobble Creek Golf Course, which is really hilly. I don't know what is going on with my legs they should be stronger than this but they feel really dead, like I have hit the wall or something. Tomorrow will be my standard 8 miles and then Saturday will be a long run of 12 miles. I hope my legs will be feeling better.

See you Then

Easy run this morning, I was just trying to get the legs moving. My legs gave out again with about 2 miles left to go in the run. I don't know what is causing this, it might be the increase of the weekly mileage or I have just hit a wall. My average pace was 8:26 with a total time of 1:07:28, and my heart rate average was 140.  My splits went as follows;8:26(135), 8:11(142), 8:24(143), 8:20(146), 8:12(141), 8:16(144), 8:44(139), 8:47(137). I am not sure why my legs are so tired all the time you would think as much as I work at it they would be stronger than they are, I don't know. Tomorrow I will be doing a twelve miler, I hope my legs will co-operate.

See Ya Tomorrow

Wave Nirvana 3

No running today. I did walk 18 holes of golf today at Hobble Creek Golf Course, it was a beautiful morning. Total miles walked were about 3 miles, very hilly. Played from the blue tee's and shot 75, my putting was horrible which cost me about 4 strokes. I could of easily shot even par or  better had I putted halfway decent, oh well there is always next time.

Running again  on Monday.

A nice cool morning for a run, started off slow and not much energy. I am just not feeling real great in the leg area, I am really struggling. Its been going on for the last few weeks and I can't seem to get past it. After about my third mile I started to feel a little better as you will see when I list my splits, but my last mile I felt like I had nothing left totally Bonked! My splits went as follows; 8:40(135), 8:57(135), 9:16(137), 8:32(146), 8:15(144), 8:27(144), 8:18(145), 9:02(140). Total time was 1:09:48 with an average pace of 8:41 which is about a minute off my Marathon goal pace, My average heart rate was 141. I will see what tomorrow brings, and try and do my best, tomorrow is run is pretty flat so my legs will or should fair better than they did today,  I will see you then.

Asics 2120

Today my goal was to keep each mile around 8:30, or atleast average that for the run. My legs felt better today until I hit that last mile and then they seemed to lose thier strength, other than the one mile that I ran faster then the other seven I didn't feel like I was pushing it. My foot is still bothering me, in my right arch area it is sore after I run and then for the first half mile mile until it gets loosened up. Today it hurt during the middle of the run too, which is a concern, I will continue to ice. My splits went as follows; 8:26(163), 8:12(147), 8:21(143), 8:27(148), 8:23(145), 8:43( 145), 8:37(148), 8:39(144). My average pace was 8:29 with an average heart rateof 147, total time was 1:07:53. I haven't tackled Harry Davis Hill for awhile but that is my goal this week, tomorrow I will do a recovery run and take it easy and then Thursday is the day, so we shall see.

I also did some core strength training, 200 crunches with 75 push-ups, all the crunches were done in sets of 50 on the rubber ball.

See ya tomorrow.

Wave Nirvana3

Recovery run today, as advised by Sasha I tryed to keep my heart rate around 130 but the only way I was able to do that was keep my mile splits around 9:30, I felt like I was walking. My Right foot is still bothering me, it does loosen up as the run gets going but then is sore after I sit down for a minute after my run. Its right on the bottom  of my foot in the arch of my foot. My splits went as follows; 9:07(174) my heart rate monitor was feeding me bad info on that first mile, 9:04(139), 10:04(137) steep hill in that mile, 9:06(141), 9:12(133), 9:24(134), 9:31(131) this is where I should be on my recovery runs, 9:12(134). My average pace was around 135 I figured on that first mile it was on flat ground and I was moving pretty slow so my real heart rate was more like 133. Total time was 1:14:50 and average pace was 9:21, it was hard to go that slow but I will just have to push myself to go that slow on the recovery day's.  No strength training today I am only Icing my foot, ooch.

Speed run tomorrow, hopefully my legs and foot will cooperate.

Asics Kayano 13

No running today. I wanted to give my foot a day off, the arch of my right foot has been really bothering me, I had it exrayed and there is  no fracture. I wair orthodics during the day but when I run I don't, I' ve tryed them but they seem to hurt my feet. It does feel alot better today but I can still feel it. I plan on running tomorrow, I will most likely take it easy I was hoping to to a tempo run but I don't know, I will have to see how I do after a couple of miles of warm up and then access it from there. Played 9 holes of golf at Hobble Creek Golf Course, shot 2 over par. I am going through some swing changes so I am a little off but I am seeing signs of improvement. Tomorrow We have a match at Gladstan golf Course in Payson, I always struggle there, but it is still fun.

See ya tomorrow.

I did a three mile tempo run this morning. I started out with a 2 mile warm up and then went into my tempo run. My gaol was to run the 3 miles at marathon pace and hold it for the three miles. My splits for those miles went as follows; 7:14(150), 7:17(161) which was a gradual uphill, 7:07(159) which was a gradual down hill to flat,  from there I did a 3 mile cool down. Total time was 1:08:23 with an average pace of 8:33, my average Heart Rate was 149.  I felt like I was in control fore the three miles of the tempo run the first mile I was feeling it pretty good but then the second mile I felt a little better, and I was really pleased with the third mile as I felt like I had great rythum. My cool down spilts I could not get my heart rate down below 130 like Sasha wants me to do,  they hovered around 145 and I was below a  nine minute mile on all of them except for the last wich I speed up on by accident. I don't know if I need to be concerned with that or not, it seems to me I should be able to slow down and my heart rate should go down as well. If anyone reads this please let me know.

Long run tomorrow, with some hills thrown in, see ya then.

Wave Nirvana(89)

Slow easy recovery run today, I tryed real hard to keep my heart rate around the 130 range. Sasha has given me advice to find my slow pace , I have gotten into the habit of not slowing down enough on my recovery runs. Today the course I ran on has a few hills in it and I really had to work at keeping  my pace down to keep my heart rate down. My average heart rate was 132 and my average pace was 9:19 total time was 1:33:16. My splits went as follows; 9:03(132), 8:59(136), 9:30(135), 9:29(135), 9:09(137), 9:01(132), 9:37(131), 9:49(128), 9:16(131), 9:17(130). I  hope Sasha will be proud of me for slowing down today, but I will have to see on that one. My right arch on my foot is still bothering me but it seems to be coming around, which is a surprise considering it was really sore while running today, I will see what tomorrow brings on that.

Asics 2120(71)

Tempo run today, standard 3 miles with a 2 mile warm up. Tempo splits went as follows; 7:11(155), 7:28(163) this had a gradual climb uphill, 7:11(160). Average pace for the run was 8:31 my average heart rate was 150 and total time was 1:08:13. Cooled down with a three mile jog, my foot is still bothering me not as bad as it has been though. It felt really good yesterday but then again I didn't run yesterday as it was Sunday and I never run on Sunday.

recovery run tomorrow and I will see how my foot does, hopefully it will recovery today enough so I can run tomorrow, it has up to this point.

See ya tomorrow.

Kayano13(71)

Recovery run today, I tryed to stay on a flat course with no hills so I stayed along canal road for the whole run. I think through experimenting I have found that my slow pace should be around a 9:30 mile,  any slower than that and it is painfully slow and seems to be wairing down my legs rather than recovery. My average pace was 9:46 which is a little slower than I need to be and my average heart rate was 130 total time was 1:19:14. Tomorrow I am going to tackle Harry Davis Hill and get some serious hill work in, and then Thursday I am aiming for another tempo run and then I will be heading to San Diego for a few days with my wife. I don't know if I will even run down there I might just take it easy and let my body heal up, but then again knowing me I will probably run in spite of my own stupidity.

See Ya Tomorrow.

Wave Nirvana(97)

Hill work today with a little tempo run thrown in. Harry Davis Hill was brutal, with a 15 mile an hour head wind and a 10% grade and a bad back its enough to do this 43 year old in. Did my standard 2 mile warm up and then at the start of mile three it is striaght up hill for a mile and a quarter and then with a head wind  it felt like my legs were in quicksand. About half way through I wanted to quit but I gave myself a pep talk and away I went. I was really surprised with my heart rate while this was all going on I felt like I had more in the tank, as you will see in my splits. My splits went as follows; Mile 3- 10:52(152) 10% grade for 1 mile, 8:45(148) not so hilly but still going up, 7:57(159) a combination of up hill and then down. 7:18(151) this mile was straight downhill and I did back off abit so as not to get an injury, I then did a 2 mile cool down. Total time was 1:11:51, I was really proud of myself today. That is a tough run and I really pushed it up those hills and still had some strength towards the end. I think my fitness is coming around, although I feel like I have along way to go to get where I want to be, but I feel that I am on the right track. Recovery run tomorrow and then I head for San Diego.

Asic 2120(79)

Standard recovery run this mourning, I am getting ready to head to San Diego this morning. I tryed real hard to keep my heart rate down below 130 but the only way to do that was keep my pace at about a 10 minute pace which seems kind of slow but I did it and my average heart rate was 129, when I first started out it was reading 155 and I don't know why it does that, I am going to change the battery today and see if that helps. I might need to get some contact gel to see if that makes a difference, total time was 1:18:43 with an average pace of  9:50. I am going to try and get a few runs in while I am down in San Diego, we are coming back on Sunday so have a good one, I hope it's warm down there.

Wave Nirvana 3 (104)

I was in San Diego this weekend we arrived on friday and it was a monsoon rain storm that lasted all day, so I wasn't able to run on Friday. Saturday the weather cleared and I did 9 miles of mostly easy running with some 400 meter sprints thrown in, with an 800 recovery in between, on mostly flat surface. There was a trail that ran along the beach and it was really nice I really did enjoy myself, it was beautiful. Total time was 1:19:00.

I would just like to ask all those who can, to say a prayer for the Haliday family that was killed on wednesday in a car crash, they were from Salem. Colton was a friend to my son Ethan,  he was at our house on Monday playing and now he is gone, Colton and his family will be sorely missed, Please pray for the Father, he is having a rough time. It really puts things in perspective and helps us all to see what is really important, Family.

See ya tomorrow.

Ascis 2120 (88)

Recovery run again today. My right foot is killing me still, it is just so sore. My legs where gone today, right from the get go.I have had some pretty bad running day's the last few weeks and I can't figure it out, I feel like I am a running turtle with no feet, just horrible. It was sheer perserverance that got me through today's run,  because I had nothing in the tank. The hill mileage was minor some were steep but not more than a couple of blocks, kind of more rolling  a nice change up from Harry Davis Hill. My average pace was 9:30 and my heart rate was averaged out at 138 total time was 1:16:10. No strength training today but tomorrow for sure.

Asic 13 (87)

My right foot has really gotten bad. I had it exrayed yesterday and there is no fracture, stress or other wise. Tryed to run this morning and about a 1.5 in to the run and it was throbbing and hurting to the point that I had to stop and turn around and head home. I ran/walked the rest of the way home, which was about a mile and a half. My brother-in-law is a foot doctor and he said because of my arch injury I have over compensated by rolling my foot to the outside which has caused this other injury. Needless to say I will have to take some time off, how much time I don't know, I quess that will depend on how quickly it will heal. I am just alittle depressed a major bummer, the best I can do is hope for the best and get through this as quickly as possible. I will stay in touch through the up-coming days to let you know on my progress

SeeYa.

Wave Nirvana 3 (92)

No running today as I am trying let my right foot heal. Walked 18 holes of golf at Hobble Creek Golf Course, lots of hills totaled walked 3.5 miles.

Did 30 minutes on the Elipitical Glider, kept my heart rate at around 125. I maxed it out at 150 for a few minutes but averaged 128. It felt like about 3 miles running so I will say I went 3 miles,  I also did 200 crunches and 70 push-ups.

I will be walking 18 holes of golf today at Hobble Creek Golf Course, very hilly and it is about a 3.5 mile hike up & down the holes. My foot is starting to feel better and I think I might try a small run tomorrow of 3 to 5 miles,  depending on how it does and if I am feeling any pain. This has been a long 3  days of not running, it really sucks, I am hoping that I can get back into it next week but I will take it slow and easy so as not to re-injure it again.

See ya tomorrow.

I am back on the road again! My foot felt okay, the main pain I had last week seems to of healed but the facitis is still hanging around in my arch and heal, I am going to hold on to the 5 miles a day for awhile and see how it goes with that part of it. I took it real easy today, I have picked up a head cold on top of everything else so I am not feeling real well. My heart rate was really elevated most likely from the cold I am fighting, but my average pace was 9:27 and my heart rate hovered aroung 140 total time was 47:42. I kept it around 2 minutes of my marathon goal pace so that was good. I also did some strength training on my legs and some serious stretching on my calfs and arch area of my foot,  I also did the standard 60 push-ups and 200 crunches on the rubber ball to round out my strength training for the day.

I will hopefully see you tomorrow.

Asic 2120 ( 93)

No running today, sicker than a dog. I did walk 9 holes of golf at Hobble Creek, total distance is about 1.5 miles, I shot 36 even par, not bad for being sick and being totally out of it. I wanted to play 18 holes but my son had a soccer game and so I couldn't miss that so I settled for 9 holes.

No running today, still sicker than a dog but feeling alittle better. My plan is either to run this evening or start again in the morning ( friday),these last few weeks have been a total waist of time I will be hitting it hard tomorrow and at the same time taking it easy. My gaol is to do a 5 to 6 miler tomorrow and then try alittle longer run on Saturday, but that all depends on how I am feeling. My foot seems to be doing better and I will also evaluate that as well depending on when and what day I run.

See Ya Then.

Just a nice easy run this morning. I think I might need to go and see my brother-in-law the podiatrist for my foot I just cannot get rid of the planters fascitis, it is sore when I first start out and then it feels pretty good during the middle but then towards the end it starts to bother me. I don't know, any advice out there for this, it is right in my arch and heal area, och. For the most part I felt pretty good for the run other than my foot, my head cold is still front and center but not as bad this morning as it has been. My average pace was 9:14, total time was 55:41, and my heart rate maxed out at 160 which was in the middle of a small hill that I pusched it pretty hard on. My average heart rate was 146, alittle high but I think that is becuase of my cold and not feeling good because I didn't feel like I was pushing it at all today. Tomorrow I am going to try alittle longer run but that is going to depend on how I am feeling and my foot, maybe 10 miles or a little less.

Wave Nirvana 3 ( 98)

I did a mini tempo run this morning, my foot was feeling okay so I tryed a 2 mile tempo run. I did a one mile warm up and then started the tempo. First split was 8:06, foot still feeling okay so I decided to do a marathon pace mile which was 7:40 after that I did a recovery mile just to be safe. Then I did another tempo mile for the forth mile but not quite as fast, 7:57 my foot felt pretty good so then I did a 3 mile cool down, total time was 1:10:54. My heart rate was a little high average rate was 155 I am still not feeling a 100% it maxed for the three mile tempo at 167 for that stretch. On the cool down it hovered around 145 which is still high, which tells me  I am still fighting an infection. I'm glad tomorrow is a recovery day and I can take it easy, no running.

Kayano 13 (95)

My foot felt pretty good this morning, but I still don't want to push it especially after I did a tempo run on saturday for a total of 8 miles. Today I went with just 6 miles and I only did one mile at marathon goal pace, well it was alittle faster than my 7:40 goal pace. I did a warm up mile followed by my marathon pace  mile (7:16) and then I kept it right around 9:00 mile for the rest of the run. My average pace was 8:48 and my heart rate was still a little high from my cold at 149. It peaked at 167 during my tempo mile and my total time was 52:51 for the six mile total, I also did 20 minutes of upper body weight training on the bowflex. My foot is hurting a little more today than it did on Saturday, but I will ice and massage to help with the pain and hopefully I will be able to run tomorrow even if it is only 3 to 5 miles easy.

Asics 2120( 99 )

Recovery run today. My foot was sure sore last night, I walked 9 holes of golf in the afternoon and then took a cart for the 2nd nine holes, shot a 72 for the holes, 1 over par at Hobble Creek Golf Course. My foot was really sore last night around ten oclock so I iced and strectched and massaged for about an hour and when I woke up this morning it felt pretty good. I really tryed to take it easy this morning, kept it right around the 9:33 mark for the six miles and it was surprising I had no pain at all. My average pace was the 9:33 and the average Heart Rate was 139, which was better. Total time was 57:22, my first mile my heart rate was giving me bogus intell, it said my Heart Rate was 160 at a 9:30 pace which was wrong it was more like135. But all in all I felt pretty good I will see how my foot feels throughout the day and then try again tomorrow. I also did 35 minutes of leg training with the weights and some core training on the rubber ball.

Wave Nirvana 3 (105)

Another little tempo run this beautiful morning, what a wonderful morning! I did a one mile warm up and then went into my first tempo mile, I kind of eased into it that split was; 7:45 and the second split was alittle better at 7:24 then I did a three mile cool down and those splits avergaed at around a 9:10 pace. My Heart Rate for the mini tempo held at 154 so I probably had alittle gas left in the tank, but I choose to take it easy as I am still letting my foot heal up and do not want to take any chances. I found out yesterday that I made it into the St. George Marathon along with my borther Curtis, so that is exciting. I am going to take the next three weeks and try to keep the same pace so hopefully my foot will heal up quickly. Total time today was, 51:48 my average pace was 8:38 which is about a minute off my Marathon Goal Pace.

Asic Kayano ( 101  )

Just a nice easy recovery run today. My foot seemed okay, but still not 100%. My goal today was to keep my heart rate below 140 and I actually was able to accomplish that. My average Heart Rate was 135 and my  avergae pace was 9:15 with a total time of 55:33. That was probably a little faster than it should be but my heart rate was okay so I wasn't to worried about it. Not much else to say, I want to keep my mileage around 35 to 40 miles per week for the next couple of weeks just to let my foot get stronger and heal up. If it doesn't get back to 100% by then I might need to cut back a little more,  I need to get it there before I start kicking it up for the Marathon.

See Ya tomorrow

Asics 2120 (105 )

Today was Harry Davis Hill Day! I was feeling really good this morning so I decided to see if I could finally set a PR on this darn hill. My previous best was 9:52 for the mile long hill, so I decided to push it. I wanted to make sure my heart rate didn't break the 167 to 168 range but I knew at that rate I would be pushing pretty hard, but I went for it. My split for that mile was 9:21 and my heart stayed right at 167 through the whole split. I am siked, if you knew this hill you would clearly understand how good this is, especially a runner of my caliber who is on the lower end of the food chain so to speak. My last split I was going at a faster pace tring to get home before my kids caught the bus, and I just barely made it: 8:13 on that split. The reat where done a a recovery pace of 9:00. Total time was 57:52, (which is a PR on this course for me) average Heart Rate was 150 and pace average was 8:46. It was a great morning for a run and I feel really good and happy my foot felt really good through the whole run. See ya tomorrow, and GO JAZZ!!!!!!

Wave Nirvana 3 (111 )

I wasn't able to run this morning so I ran this evening, to much going on. At first I thought I would just do my regular 6 mile run, but then I kept feeling pretty good so each mile I went a little further and I tryed to keep my pace at a more steady pace. I started out with a 8:36 mile, and then I gradually speed up with each mile, 8:13, 7:22 and then I did a recovery mile of 9:01 and then speed up to a 8:24 for two more miles. The last four miles I gradually slowed down with each mile, my foot was alittle sore and still is. I have Iced and stretched and massaged,  I hope I  haven't over done it again. Total Time was 1:29:21 average heart rate was at 150, my one marathon pace mile my heart rate maxed at 167.

Kayano 12 (10)

I started out slow with a couple of warm up miles and then I started to pick up the pace alittle bit. I am still nursing my foot and trying not to over do it so I kept the tempo to two miles as opposed to the standard three mile tempo. The first mile I eased into it and then pushed it towards the end (8:02) and then the second mile I started to feel pretty comfortable and pushed it pretty good (7:37). My foot felt okay, its wired sometimes it feels pretty good and then it depends on each run how it recovers. I don't know maybe it is one of the shoes I am wearing, I have three different pairs that I have been rotating. My heart rate for each tempo mile was 153 for the first and then 166 for the second, total time was 51:52 with an average pace of 8:38. I had 4 cool down miles in between the tempo, I finished up with some upper body weight training and some core training.

Asic 2120 ( 111 )

I did my regular 6 mile recovery run, average pace was 9:06 with my heart rate at 135. I also did a .5 tempo in the middle of the run just to break up the boredom. My foot felt pretty good I seem to be on the tail end of this injury but I still plan to take it easy for the next couple of weeks. My wife Cindie has expressed an interest in running, she use to be head Cheerleader at Spanish for High school but has gotten out of shape, so she wants to loose a few pounds(30) and get back into shape, so we started out with a mile at a real easy 11:30 pace and she wants to increase that to about 3 miles. So I have started running with her in the mornings after my run which will give me an extra mile a day. I was really proud of her today she did really well. She has a bad habit of wanting to go to fast so I had to slow her down a few times but she got the hang of it.

Wave Nirvana 3 (118)

I woke up  late this morning so I only had time for a 5 mile easy run and then I ran with my right after that for a mile which gave me the six miles total. My average heart rate for the six miles was 128 which is better for a recovery run, total time was 58:34 average pace was 9:44 which is about 2 minutes of my marathon goal pace. My foot is really sore today as well I plan to Ice and massage to see if that will help, not much else to say.

See ya tomorrow.

Kayano 13 ( 107 )

Harry's hill and a head wind are not a good combination, I wanted to keep that mile and change under a 10:00 mile pace with the conditions. I was able to do that but it wasn't easy (9:49) once I got to the top there was no wind, go figure! After reaching the top I turned and headed back down, I pushed it pretty good. I started off with an 8:08 split and then really kicked it up a notch my next mile split was 6:43 and I reached my threshold on that one. After that mile I did a cool down and keeped it right at 8:24 for the mile and some change. I set a new PR for that 6 mile course at 50:50 and My heart rate peaked at 167.  I then did another cool down mile with My wife Cindie and she did great, she has ran everday this week and has been a real trooper. Total mileage was 7.50, my foot got a little sore towards the end but is feeling okay, still not 100% though. I also did strength training on my legs for about 20 minutes and 10 minutes of core training, all in all it was a pretty good workout!

Asic 2120 ( 118 )

Real easy recovery run today, ran 6 miles on my own and then finished up with a mile with my wife. I am so proud of her, she has ran everyday this week and then crossed trained on an elipitcal glider  for three days, way to go Cindie. My foot is still giving me some problems, it seems to recover enough for me to complete the next day's run but then is sore most of the day. I want to try and do a 12 miler tomorrow and then a 2 miler with my wife for a total of 14 miles, but I will have to see how things go and how my foot holds up. I will be playing Golf today at Hobblecreek Golf Course I plan on walking the front nine and then riding the back, I played Wednesday and shot 75 for the 18 holes I hope I play better today.

See ya tomorrow.

Wave Nirvana 3 (125 )

I wasn't able to run this morning, I had a golf tournament that  started at 7:45 and so I didn't have enough time to get it done in the morning. I shot 75 for 18 holes, not that greatest round,  I then took a lesson from John Geertson for about a half hour and he gave me some things to work on. I came home and my wife wanted to go out  tonight so the only time I could run was 2 oclock this afternoon, right in the middle of the heat and it was brutal. I was only able to go 8 miles, I had hoped to go 12 to 14 miles but it didn't work out, so I did the best I could. Between the heat and the head wind it was everthing I could do to finish, but I did and I am pretty proud of myself. Total time was 1:12:39  average pace was 9:02 heart rate was a bit high because of the head wind and working me extra hard (148). My foot is still sore but I feel like I had a pretty good week considering what I am dealing with. Congrats to all who ran the Ogden marathon today, you all did wonderful. No strength training today, trying to take it easy.

Asic 2120 ( 126 )

I did a mini tempo this morning running to Payson and back to my house in Salem. I did a warm up mile and then I did 2 miles with a 400 sprint and then a 800 cool down, then I did a mile recovery. I then did a mile tempo at marathon goal pace (7:09), then I did a 800 cool down followed by a 400 sprint and then a 400 cool down. Total time for the 6 milemini tempo was 51:15, I then ran a cool down mile with my wife to round out the seven miles total time with that extra mile was 1:02:21 . I felt pretty good through the whole run, the marathon pace mile was in control and probably a little faster than I am use to. My goal is to keep my pace at around 7:40 pace for the marathon and with the Riverwoods 10 mile race looming it will be a good test of where my fitness is, hopefully my foot will cooperate, It is still sore after I run but having the day off on Sunday seems to help it prepare for the week, tomorrow I will take it easy and do a recovery run and see how sore it is.

Kayano( 114 )

A very nice recovery run today, my foot was sore but not unbarable. I was able to keep my Heart Rate under 130, it averaged at 128 so I feel I am on the right track, if I could just get my foot back to 100% I would be feeling great! Average pace was 9:35 which is 2 minutes off my marathon goal pace. I would think Sasha would be proud of me today, as far as my Hear rate goes and slower pace. Ran one of the miles with my wife, she is doing a great job. She has a goal to run a 5K in August, we have started out at 1 mile a day 6 days a week and then we will start to bump it up when she is doing better with the mileage she is doing  now.

Wave Nirvana 3 ( 125 )

I wanted to push it a little this morning and so I decided to do a 3 mile tempo run and see how my foot holds up. I ran the payson canal road loop and started with a warm up mile and then eased into my first tempo mile, my heart rate maxed at 161 with a split of 7:28 I then decided to do a recovery mile just to play it safe with my foot. I then started with a two mile tempo trying to see if I could hold the pace for the two miles and those splits went as follows; 7:14 HR 162, 7:18 HR 161. I was pretty proud of myself for the splits my actual Marathon goal pace is around 7:38 so I was happy with the splits, I felt in control and in rythum for the most part. I then did a cool down mile on my own and then finished with another easy mile with my wife to round out the 7 miles and some change. Total time for the 6 mile tempo was 48:49 which is a PR for that course, total time with my wifes mile in there to make the seven miles was 59:36. My foot seems about the same as it has been  so hopefully I will recovery for tomorrows run, I iced it real good when I finished the run so hopefully it will calm down as the day goes on.

Asic 2120 (125)

A nice easy recovery run this morning, ran 6 miles on my own and then 1 mile with my wife. My foot was pretty sore through most of the run but it is feeling better now, I hope I can get it back to 100% in the next couple of weeks or I might have to go for a cortizone shot to knock it out! Planters can be frustrating. I also did my usual strength training on my legs for 20 minutes and then I ran out of time so I wasn't able to do my core training, I hope to do that later tonight. I think it will be Harry's hill tomorrow if my foot will cooperate, Yahoo!

Asic Kayano (121 )

I ran Harry's Hill today. I tryed to just take it easy and keep my heart rate as low as I could, I knew that when I started up Harry' s hill that it would peak at around 160 to 165 and I was right, it was 161. Then I also knew that my heart rate would decrease once I started back down, and it did. My average heart rate was 141 which is probably a little high but that is because of Harry's hill, other wise it would of been around 130 total time was 1:00:34. My wife didn't run today so I only did 6.60 miles as oppposed to the seven. Tomorrow I hope to do a long run of 10 or more miles,  my goal is 13 and that is depending on the time I have and my foot. Speaking of my foot when I woke up this morning I had no pain but by the time I was finished It was a little sore, so I am hoping I am on the tail end of this in-jury and that as the day's go by I will see it getting back to 100%. I also did 30 minutes of upper body weight training and core training.

Wave Nirvana 3 ( 131 )

I walked 18 holes of golf this morning at Hobble Creek Golf Course which I have mentioned in the past is very hilly, so I couldn't run this morning because we started at 7:00 am so I had to wait to run this afternoon. I played pretty good. I shot 70 which is one under par for the 18 holes, so some of the changes I have been trying to implement kind of worked today. I still had some errant shots but not as bad. My legs where pretty much gone before I started running but I did my best and ran 9 miles. The heat kind of took the rest of the energy that I had left and I didn't get the 10 miles I had planned but I thought I would take it east and not push my foot to much, it was a little sore from all the walking. My average heart rate was 136 total time was 1:27:56 as the time shows I took it really easy, I think my average pace was 9:40 so I got her done and that is about it. I am looking forward to the day off tomorrow to recoup and take it easy, see you on Monday.

Asic 2120 ( 134)

It was a beautiful morning for a run. It was perfect, I decided to take it easy today because my foot was actually feeling really good and I didn't want to push it, so I took it easy. I had to get up at 4:00 am and head out the door because I had another golf match at 7:00 am, so I was out early. I wanted to keep my pace at 2:00 minutes off my Marathon Goal Pace and my Heart Rate at or below 135 as an average, I was able to do that. My average pace was 9:25 and my heart rate was 134 total time was 1:06:10,  felt like it was a nice easy run. My golf game was not as good as Saturday but not to bad, I shot 74 for the 18 holes with a couple of three putts and then I had one bad hole that cost me a few strokes, but all in all I feel like I am on the right track. Well, not much else to say except I am going to try and do a tempo run tomorrow and see how things go. I felt really well today, I walked the 18 holes and my legs did not get tired so I am hoping I have broken through another wall and they (legs) felt good throughout the whole run this morning.

Kayano 13 ( 121)

Ran easy again today because my foot was bothering me. My average heart rate was 123 most of that was because I ran with my wife for two of the miles and we averaged an 11:00 minute mile, I ran 5 miles on my own and my heart rate hovered around 128 average pace was right around 9:04 per mile, which is 2 minutes of my Marathon goal pace. Not much else to say except my foot was really sore today, it feels pretty good right now but who knows what tomorrow will bring. I quess I will see.

Wave Nirvana 3 (138)

Ran Harry's hill this morning and ran a new PR on it (8:53) previous best was 9:04, Heart rate was at 165 as I ran up it. I liked the way my legs felt on the way up they had some strength in them and that is a good sign. My foot felt okay until the end of my run it started to get sore, iced and strectched it but it is still alittle sore as I am writting this. I ran 2 miles with my wife and we average a 11:00 mile it was slow but I am proud of her, she is determined to get back into shape. The slower miles are good for me too because it is helping me tame my heart rate so to speak, average heart rate for the run was 132 and average pace was 9:28. I am getting kind of concerned with my foot, just when I feel like it is getting better it doesn't anyone out there with some advice please feel free to speak.

Asic 2120 (142)

Standard tempo run this morning. I decided that even though my foot is hindering me I have to do atleast one tempo workout a week, which is a 3 mile tempo consisting of 2 warm up miles and then 2 cool down miles. my tempo miles went as follows; 7:15.56, 7:32.57, 7:32.15 total time was 59:50 with an average pace of 8:31. My heart rate during the tempo miles went as follows; 153, 157, 159 average heart rate was 145, which I think is a little high considering my first mile my heart rate moniter said it was at 170 which was a warm up mile so that is alittle high for the average and I think that first mile was wrong. I also did some core training for about 20 minutes and some strength training on my legs for about 20 minutes. My foot is sore but not as bad as I thought it would be, I will be taking it easy the rest of the week with recovery runs at a nice easy pace.

Kayano 13 (128) 

Easy recovery run this morning, I ran 6 miles on my own with an average heart rate of 130 and average pace was 9:28, total time 56:49. I then ran 2 miles with my lovely wife and I took it slow with her, we averaged an 10:55 mile and my heart rate averaged around 115. This was my wifes 3rd week of running and she is doing good, she is kind of frustrated because she hasn't lost any weight but I keep telling her to stick with it and it will start to come off. The total time with all 8 miles was 1:18:44 with an average pace of 9:51 and Heart rate was 126, so I was at 2 minutes off my marathon goal pace for the recovery run which is really good! I will be running down Payson canyon tomorrow with my brother, it should be a blast.

Wave Nirvana 3 ( 146 )

Long run today. My brother Curtis and I ran down Payson canyon this morning, some serious downhill training trying to get ready for SGM. I was surprised at how well my legs handled the constant downhill, I must be in better shape than I thought. The average pace was 8:51 and heart rate was 126, I am going to list the splits just because the upper part of this course is serious downhill and I didn't want to push it to much because of my foot. The splits went as follows; 9:09, 9:08, 9:04, 8:55, 8:52, 8:37, 8:43, 8:34, 8:30, 8:47, 8:47, 9:00, 9:03, 8:34. It was interesting how the last mile we really picked it up, I wanted to see how well my legs would hold up and see if we could stay in control and we were able to do it. The last two miles where flat but we had some kick left in those old legs, I know it is not flying but I feel I am on the right track, and I was really proud with my brother Curtis he did really well for holding the pace. We are going to run this course once a month until the marathon and see if it helps.

Kayano 12 (24)

Very easy run today, I am still very sore from Saturdays run down Payson canyon, quads and calfs are still very stiff and sore.  I ran 5 miles on my own and then went with my wife for 2 miles to round out the seven miles. My foot felt okay for the most part, I think I am on the road to recovery with my foot, knock on wood. My heal is a still alittle sore though I don't know if that is a seperate injury or the same thing, I will have to watch it and see. Average heart rate was 126, and I also did 20 minutes of upper body weight training I am hoping for less sore legs tomorrow, but we shall see. I am real proud of my wife she is staying the course and doing really well, she is a tropper.

Kayano13 (135 )

Another easy recovery run today. I ran 6 miles on my own and then ran 2 miles with my wife at a 11:00 pace trying to pace her. It is a good way for me to keep my heart rate down and cool down when running with my wife. The first 6 miles where done in 55:33 and my haert rate hovered around 128 and average pace was around 9:15. My heart rate for the two miles that I ran with my wife was at 118. My foot is really sore today and I am wondering if the shoes that I am wairing is causing the problem! They are Wave Nirvana 3 and I only have just over 100 miles on them so I don't think it is a mileage issue, I usually run in the kayano or the 2120 and my foot seems to do better in those shoes ( less pain) than the Nirvana's. I alternate between the three shoes so I run in each pair  twice a week. I might give the Nirvana's a rest for a while and see how my foot does and then go from there, this is the worst that my foot has felt for atleast a week, I thought I was on the tail end of the injury but by the way it is feeling today I almost feel like I have re-injured it and am starting all over again.... I don't know, I will see how it feels in the morning and then make a decision then on what direction to go.

Wave Nirvana 3 ( 154 )

No running today weather was real bad and I thought it would be a good day to give my foot a rest day, will continue tomorrow.  My foot needs to get better real soon so I can get going on training for SGM, I might take Saturday off and just see how it feels on monday to give it alittle more healing time.... I don't know.... I will see how it goes tomorrow..

Took yesterday off because of the weather. I ran a easy run again today average heart rate was 133 with an average pace of 9:04. My foot felt okay  but not 100 % by any means, and my legs where alittle wore out, but the easy pace made it easy to get through the run, I will try and run Harry's hill tomorrow to get some hill training and then Saturday try and get in another long run. I haven't been feeling real great lately, I think I might have a problem with my Thyroid which would explain the tired feeling I have been having the last 3 or 4 months. I will be seeing the Doctor on Wednesday of next week to hopefully get to the bottom of everything so I can get to feeling better. Other than that I am feeling okay, not much else to say except carry on.

Asic 2120 ( 150)  

I ran 6 miles on my own and then ran 2 miles with my wife trying to pace her and help her train for a 5 k in August. Avergae pace for the 6 miles was 9:04 with a average heart rate of 133, a nice easy pace.  I then paced Cindie for the 2 miles at an 11:00 pace and she was having a tough time but she got through it. She has been running for about a month now and she is frustrated because she hasn't lost any weight, I have told her that it takes time and she has to stick with it and the weight will start coming off as she improves her diet and is consistent with her mileage. She has been consistent with the running and the cross training but she is still working on the diet end of it, she is doing really well and I am very proud of her!!! No strength training today, I didn't have enough time.

Asics Kayano (136 )

I Woke up at 4:00am and headed out the door, in the few years that I have been running  I have had some bad day's but nothing compares to the way I felt this morning. I started feeling okay the first couple of miles but after mile 3 things started to go down hill, my legs where just feeling like jelly, like they had no strength. I know I didn't start to fast because my first mile split was 9:10 with my heart rate was at 130 so I was taking it easy,  but man were my legs gone. It was sure determination that I was able to finish the run, I had planned on running 12 to 13 miles but after mile three I new that wasn't going to happen. The last two miles were done in 10:30 minute miles, my wife could of given me a run for my money today, I still have not recovered and it is 10:45pm at night. I thought that maybe I didn't get enough sleep last night, I think 4 to 5 hours was about it, and all week I have felt kind of sluggish and out of it, and as I am writting this I am wiped out.

I am concerned about my throat, it is really hurting. I am suppose to see the doctor on Wednesday so hopefully I can get things figured out so I can start feeling better, well that's my prayer anyway. I have the riverwoods 10 miler coming up a week from today and I sure hope and pray that I am feeling better than I am now, and I mean that sincerely.

Asic 2120 (158)

I felt alot better this morning than I did on Saturday, I am still feeling sluggish and not as strong as I have in the past few weeks. My foot felt good today so I did a little tempo run, 2 miles at marathon goal pace; I did 2 warm up miles and then settled into my tempo run. First mile split was 7:08 heart rate was 161 which is alittle fast but I went with it, and I felt in control for the most part. Second mile was done alot slower for the simple reason that I wanted it to be more close to the pace that I need to qualify for Boston, which is a 7:40 mile but I did it in 7:39 HR was 155 and I felt like I could of held that pace for awhile which is positive. The rest of the run was done at a slower pace to cool down and Idid not want push my foot to hard, it was alittle sore at the end of my run which was a concern but it is 1:30 in the afternoon and it is feeling better. I will now start to do a little mini taper for the Riverwoods 10 Mile race on Saturday, I plan on doing my standard recovery run tomorrow of 8 miles and then slowly decrease my mileage to Saturday,  Wednesday 6 miles, Thursday 5 miles and then 3 miles on Friday. I hope my foot will hold up for the whole race. Total time today was 1:23:38.

Asic Kayano (146)

I was going to do 8 miles today but I ran out of time, I thought my boy Ethan had baseball practice at 7:00 am but no one showed. So I went with the 6 mile easy recovery run and I felt pretty good, my foot pain was still there but not to bad. I am going to try and take it easy for the most part this week as I am running in the Riverwoods 10 miler on Saturday.  Average pace today was 9:03 with an average heart rate of 137, total time was 54:20. Not much else to say except I will see ya tomorrow.

Asic 2120(164)

Another easy day this morning, with race day looming on Saturday I am just trying to keep things nice and easy. I felt really good for the most part of my run this beautiful morning the foot seems to be coming around, its still not 100% though. I havn't been able to Play much golf the last week or so becausae I am so busy, I won't be able to play today because of buisness in the afternoon and friday my boy has a ball game at 4:30, my game will diffentantly suffer. With the Art City Am coming up I need to get going and get some serious practice in, I always like to do well in that tournament. I played last Saturday in a champ of the month and shot 73, I was 1 under for most of the round but then I ran into alittle trouble, oh well back to running. My average heart rate today was 137 with an average pace of 8:46 and a total time of 52:47, my average pace was alittle faster than I wanted it but it didn't feel like I was working real hard so that is a good sign. Tomorrow will be  another easy run and Friday I will do a 3 to 4 mile at a joggers pace just to stay loose.

Asic Kayano(152)

I wasn't able to run yesterday because of work responsibilties, and today I just wanted to do 3 miles to keep my legs loose for tomorrows race (Riverwoods 10 Miler) I kepted at a nice easy pace and I feel like I am ready for tomorrow. I just hope my foot will hold and I don't injure it anymore than it is, I quess we will see tomorrow.

See Ya Then!!!

Asic 2120(167)

I ran Riverwoods 10 Miler this morning I was able to meet Sasha and James from the blog, that was really cool. After talking and meeting  James we decided to run together we had the same goals as far as pace time so we hooked up. I lost track of him at the start so I booked it ahead to try and find him but he was actually  behind me and so that first mile was ran alittle too fast but we where able to pace each other after we found each other. He was trying to keep the pace at 7:00 and I thought that would be alittle bit of a stretch for me but I was game. I was able to keep with him for about 4.5 miles  but I was having a hard time keeping up so I told him to go ahead. I was surprised that when I found a pace that was comfortable I was able to hold that pace for the rest of the race, I will give you my splits they went as follows, 7:08(155), 7:01(160), 6:47(161), 7:12(167), 7:29(165), 7:14(167), 7:23(168), 7:33(169), 7:40(170), 7:05(175). It was nice that I had that extra kick towards the end that was real incouraging, I also took first in my age group which is a first i am not one to brag but pretty good for a guy who in high school couldn't brake the nine minute mile I was very pleased with my effort. My average pace was 7:16 my Heart Rate was 165 average, from the heart rate information it seems I was working alittle harder with the readings I was getting. The course is mostly down hill or flat so my heart seemed to be working harder than it should have been, but I feel like I am on the right track and my foot seemed alright although it is a little sore as I am writting this blog, it being 11:10pm. I feel like the 7:40 pace is a pace I could hold for while which is promising, now if I can hold it for 26.2 that remains to be seen.

I would like to thank Sasha for all he does, we are very lucky to have him on our team and all the expert advise we get on a daily basis, thanks again.

Kayano13 ( 162 )

I did a nice easy recovery run today, my legs are still a little sore from Saturday's race. Average pace was a nice easy 9:09 pace with a average heart rate of 135. I have the Art City Am Golf tournament this weekend a three day tournament and I hope to do good in it this year. I feel like my game has come around and I would like to have three good rounds,but golf is a funny game so you never know.. I hope to slowly increase my miles each day this week, depending on how fast the stiffness goes away and how my foot is feeling. It is still a little sore from the race on Saturday but it is alot better than I thought it would be. Not much else to say except I will see you tomorrow.

Asic 2120(133)

Another easy recovery run just trying to work the stiffness out, I felt a little better this morning than yesterday morning,  the foot seemed to be  some what better too. My average pace was 9:02 and my average heart rate was 134, I think I'll wait until next week to do some tempo runs I am going to try and keep it easy the rest of the week... I will do some hill work , maybe tomorrow or the next day depending on how I feel.

Asic Kayano (169)

I just tryed to take it easy again today, nothing fancy. Average pace was 8:59 and my average heart rate was 134, total time was 54:05. My foot is still sore but I am able to complete each run so I am not so concerned as of yet and it hasn't got any worse. I might try some hill work tomorrow but we will see what tomorrow brings, my legs are still a little sluggish from the race on Saturday but getting better...

Asic 2120 (139 )

I ran Harry's hill this morning.. I didn't try and push it I just wanted to get some hill training in and brake up the boredom.. My heart rate going up I kepted down (151) it is usually 10 beats per minute faster when I am pushing it, so I was happy that I was able to keep the rate down and still get up it in reasonable time. My average pace was 9:10 and my average heart rate was 134 total time was 1:14:50, I wasn't much slower than yesterday's recovery run on a flat surface so I think that is incouraging. My legs felt pretty good throughout the run but they did get a little tired towards the end of the run, but I think that is to be expected after so much hill training. Not much else to say except I will see you tomorrow...

Saucony Hurricane Grid 9 (8)

Recovery run today trying to recovery from Harry's hill of yesterday, it was alittle hard getting out of bed this morning,  but once I was able to get out of bed I seemed to do alright. I just wanted to keep things nice and simple today and I think I was able to do that, my average pace was 9:03 and my average heart rate was 135, total time was 1:03:41. Tomorrow I would like to go 12 to 15 miles depending on how my foot is feeling and if I am up to it, I think I am ready for a longer long run, but we shall see. Today is the Doug Oldroyd Memorial Golf Tournament at Hobble Creek Golf Course, Doug was a friend of mine that died of colon cancer a couple of years ago, so we hold this tournament to kind of kick of the weekend for another tournament the Art City Am on the same golf course. We miss Doug deeply and think of him everyday, so this is a fitting tribute to him and his wife and their kids....

See ya tomorrow.

Asic 2120 ( 146 )

I did a long run this morning.. I didn't get out until about 6:30am and by the time I got towards the end it was getting warm. But I had plenty of liquid with me and when I ran out I stopped at my brothers pit stop and refilled, thanks bro. My goal today was to keep my pace at about the same as my recovery runs during the week, my foot is starting to feel good and I didn't want to push it, plus I don't think I am ready for a tempo long run yet. So, my average pace was 9:02 and my average heart rate was 138 total time was 2:07:02, the pace I was keeping was a pace that was really comfortable and I feel like I could hold that apce for along time, and I was excited at how at the end I had enough energy to speed up and not have it be difficult, it almost felt natural so that was really cool. If my foot stays on course then I think I might be up for a nice tempo run this next week, which is exciting. I have only one problem, I have to go in on Monday for an Endoscopy of my throat and esophegus, they have to put me out and I will be out of it for most of the day so there will be no running on Monday.. Hopefully good news will come from this, I am a little nervous so whom ever reads this just say a little prayer for me, thanks.

See ya Monday..

Asic Kayano (183)

Well I wasn't able to run yesterdaybecause of my endoscope, I was pretty much out of it most of the day from being put under. The doctor said that when he got in there he said my esophagus was 50% closed to what is normal, so they stuck a balloon in there and enlarged my air way similar to what they do for the heart. The Doctor said he was surprised with all the running that I have done that I didn't pass out for lack of enough air for my lungs and heart, he alos mentioned that I would see a big difference in my running as the weeks go on and my lungs get use to the extra air, it really is bazzare... Also the doctor found some sores that where on  my throat probably from acid reflux, so I will be on some medicene to help get that under control, but I was really releaved that there was no cancer... Today I just did a recovery run as I am still a little groggy from yesterday and my throat is still sore and tender, my average pace was 8:57 and my heart rate average was 134 total time was 1:03:08. My splits went as  follows; 9:04(129), 9:01(133), 8:50(135), 8:53(136), 8:57(135), 8:51(140) had a small hill in that one, 8:55(137). I would like to do a tempo run tomorrow and I am hoping that I will be feeling up to it, I would like today a 3 to 4 mile tempo run with 2 miles of warm up and 2 miles of cool down, we shall see.

Grid Hurrican 9 (15)

I ran Harry's hill today and I hadn't planned on trying to push it up that hill but I kind of just let my legs go and I was surprised at my time up the hill, 8:57 (160). My average heart rate was 160 going up but I know in the middle of the climb it was maxing out at 170... My average pace was 8:52 and my average heart rate was 142 total time was 1:12:26, I felt  really good going up but towards the end of the run my legs were starting to feel it, I think the down hill kind of did my legs in. I did some weight training yesterday on my legs and I think they hadn't recovered yet, so I think that is why they lost it towards the end. My throat felt better today then yesterday, it is still a little sore the doctor said that would last for a few days. My foot seems to be coming around,  hardly any soreness so I feel like I am getting close to being 100%, right now I think I am 85 %.

Asic 2120( 154 )

I helped my father-in-law lay sod at his house yesterday and I am totally wiped out this morning, I had a hard time getting my legs going. During the night I woke up with a charlie horse in my left calf, man did it hurt, but that didn't bother me like I thought it would. My lower back is stiff and sore, I might need to go to the chiropractor today. It has been bothering me for about month now so it might be time to go and get re-adjusted. I went  on the riverbottoms lop this morning pretty much flat with a real small hill in it about 2 miles in and then with 2 miles to go. My average pace was 9:15 (no legs) and my average heart rate was 134 with a total time of 1:05:12, I think my average heart rate was alittle lower than the reading showed because my heart rate monitor was giving me some bad info on that first miles it said my average heart rate for that mile was 150 and my first mile split was 9:20 so I think my heart rate was more closer to 129 or 130 for the whole run.

Not much else to say except my back is really sore, I hope for a better day tomorrow in that aspect.

Asic Kayano ( 190 )

I did a mini tempo run today and it felt good... I started out with 2  warm up miles and then settled into my 3 mile tempo run, my first split I started out to fast but then settled down into a pretty fast first mile, 7:01(158), the second split went as follows, 7:09(160) I seemed to be working a little harder on that one. Then I slowed down and did 2 recovery miles and then  finished up with one more tempo mile at a slightly slower pace, 7:35(153). I like to try and run that last mile fast once every couple of weeks just to test my fitness and I was surprised at how well I felt and I had alot of energy, I am still alittle sore from laying all that sod for my father-in-law on Wednesday but I seem to be getting over the stiffness, finally. Total time was 58:40 with an average pace of 8:20, my heart rate average was 146.

I also did 25 minutes of upper body strength training and core training which felt really good too. I have gotten away from doing that and I have decided that it is as important as the actual training for the marathon so I have worked it back into my schedule atleast twice aweek and no less. I have a long run for tomorrow scheduled

What a beautiful morning for a run.. Headed out at 5:40 am,  I have been nursing a bad back the last couple of days so I wasn't sure how well I was going to do with the stiffness, but after about 3 miles I started to feel pretty good, not great but pretty good and I settled into my 9:00 pace.  After 5 miles I did a couple of strides and picked up the pace for about 1.25 miles and then settled back into my nine minute pace for most of the run. My last mile I did a tempo run at marathon pace to test my fitness and I was amazed at how well I felt, especially after running so many miles, my foot felt great too which is a good sign.. But now my back is giving me problems, oh well from on thing to the next eh. Average pace was 8:59, with my heart rate average at 139 total time was 2:26:08, I hooked up with my Brother Curtis for about a mile so that was cool, and all the spanish fork boy's and girls where out in force this morning so that was pretty cool too. All in all it was a great run and I am looking forward to next week.

Asic Kayano (  206 )

I couldn't figure out why my legs where so dead this morning,I really had a hard time getting them going, and to be truthful I never really did. But then I remembered that Saturday afternoon I was fishing up at scofield lake and my battery went out on my pontoon boat that operates my little electric motor, all I had was my fins on my feet no oars. I had to paddle for almost two hours before I was finally able to get back to shore, combine that with a 16 mile long run and you have a recipe for disaster and it showed this morning. I did my standard recovery run with a couple of strides in there to break up the boredom, I am saving my tempo workout for Wednesday as I am running in the Freedom Festival 10K with my brother Curtis, that should be a blast... I hope my legs are feeling better by then, but we shall see. Average pace today was 8:59 with my average heart rate at 133, total time was 1:03:08, I also did my strength training for my upper body for 25 minutes and some core training. I think it is time to get a new battery charger for my pontoon battery just to make sure it is getting a full charge so that doesn't happen to me again, it was brutal trying to get in.

Hurrican Grid 9 (22 )

Just a nice recovery run this morning trying to get my legs back from the weekend so I can be ready for the Freedom Festival 10K tomorrow. My legs felt a little better this morning they wanted to get up and go but I held them back for the race tomorrow, and judging by the course it will be a challange for me, lots of up hill at the start and then at the finish, it should be interesting. My average pace was 9:05 and my average heart rate was 133 total time was 1:04:03. No strength training today I will resume on Thursday and I would like to do one more speed workout this week if I can recovery enough from the 10K tomorrow and also get my standard hill workout in as well (Harry's Hill).

See ya tomorrow.

Asic 2120 (161)

I ran the Freedom Festival 10K this morning and man were there alot of runners!! It is a difficult 10K course, atleast it was for me... The first mile is up hill and I just couldn't get my legs moving, I don't think they have fully recovered from my debacle on scofield last Saturday.. Split went as follows, according to the garmin 305, 8:09(147), 7:01(156) feeling better on that one, 7:04(160) still doing okay. Then, 7:17(162) my legs started to feel sluggish, 7:15(166) working alittle harder, 7:20(169) this was uphill for half of this mile so it was working my heart pretty good. I then followed up with 1:29(177) for the last .20. My foot felt good which makes me believe I am over the PF and my  back was tolerable but it to seems to be on the mend, so I am hoping  for good things with the rest of my training for the SGM.

I ran with my brother Curtis almost PR ,congrats Bro. I also PR'd too. My average pace for the run was 7:20 and my heart rate averaged was 160 My total time according to the garmin was 45:35, but they had my offical time at 45:44. All and all I think if I could have got a better start, there where alot of people so I was bottleneck which made it difficult to get going, I could of shaved another minute or two off the total time,  and who knows if my legs could of been a little fresher I think I could of finished in the top three in my age division, but who knows...

Asic Kayano (212)

Started out with a 2 mile warm up and then decided to do some 400 meter strides, I ended up doing 6 with a 400 meter recovery in between each. I wanted to get in one more good speed workout before the week is done and I figured this would be the best day, the strides where each done at a 7:20 pace, I forgot to re- set my garmin to .25 so I went by my pace during those repeats. Next time I will try and remember to reset my Garmin so I can keep better track of each repeat... My heart rate hovered around 155 to 160 during the repeats I felt really good for the most part especially after running my 10K yesterday I was surprised at my energy level which was really cool.. I will be doing a nice easy recovery run tomorrow and then my brother Curtis and I will probably be running down payson canyon on Saturday, that should be exciting!!!

Grid Hurricane 9  (30 )

No running today went fishing with my brother instead.....

No running today.  I did walk 18 holes of golf at Hobble Creek Golf Course today which is about 5 miles of very hilly course, so I am going with 3 miles easy... Back to running on Monday,  I needed a couple of days off  to recharged my batteries I am ready for the final push to SGM, I think what I am trying to say is I needed a mental break from the running and I think I achieved that... Well to some degree anyway.

Up at 4:30am  and I did my standard 4 mile tempo run this morning, starting with a 2 mile warm up,  and then I eased into my tempo run. I felt pretty good to start out but I think I started a little to strong so towards the end I eased off a bit,  that split was 7:14 followed by 7:24 which was a gradual up hill, hit my turn around and picked up the pace, 6:59. I then followed that up with an easier split of  7:33, my legs were a little tired at this point hence the reason for slowing up a bit. I think I could of maintained a quicker pace but I didn't want to push it to hard, I wanted to stay in control and smooth. My heart rate for the tempo averaged between 157 and 161, except for the threshold mile that was more like 166-169 when I peaked. I then did a two mile cool down, and some stretching. I didn't have time to do any strength training as I had to be in Heber at 8:00 am to meet with a client, I am hoping to complete the upper body weight training when I get home after work. I am sitting at work writting this and my legs are a little tired, but that is what they make recovery runs for, right... My average pace was 8:06, and my heart rate average was 146. Total time was 1:05:09

See ya tomorrow...

Asic 2120 (169 )

Today was a recovery day, so I did a nice easy 7 miler at an easy pace. Average pace was 9:07 and heart rate average was 133 with my total time at 1:04:35. I went  a little faster towards the end, I would speed up for a quarter and then slow down for another quarter I did this for about the last 2 miles and then ended with a quarter mile cool down, I was getting kind of bored....

My foot is feeling so much better, I feel that I am 100% finally and I am so excited. My back is even feeling alot better, although I don't feel as though it is completely 100% more like 85% at this point. Its not really hindering my running at all, its just when I sit for a long period of time I get that pain that runs down the back of my right leg. But I think as I do the upper body strength training that will slow subside, as it always has in the past.

Thats about it for this morning, I feel I am on the right track and I am excited for the future....

Harry's hill tomorrow, I can't wait!!!!!!!!!!!!!

Hurricane Grid 9 (     )

I did the Harry's hill loop this morning, I started with a mile warm up. I had a pretty good time going up Harry's hill not my fastest but it was a nice steady pace... On my way back down did a couple of miles at marathon pace those splits went as follows, 7:34(148) Really down and then I did a 7:39(150) more level on that one. I then did a mile and some change as a cool down, I felt really good today and I am just trying to keep things simple and not get any injurys..  I hope to do one more speed workout this week, maybe some 400 repeats but tomorrow will be a recovery run so maybe Friday....

Asic Kayano (220 )

Just did a nice recovery run today with one mile at marathon pace(7:15). I probably went a little to fast on the other seven, but it felt good and the quicker pace was towards the end. My average pace was 8:46 and my heart rate average was 141 with a total time of 1:10:33, the average pace seemed to be a little faster than my normal recovery run but ony by about 10 seconds or so per mile and my heart rate was over 140 only because of my quick last mile... Tomorrow I hope to do some 400 meter repeats and actually clock them, now that I know how my garmin 305 works....

Asic 2120 ( )

I have decided to add some 800 meter sprints into my training schedule. I will do them every other week building up to 10 repeats by the time I start to taper for SGM... I started with a 2 mile warm up and the eased into my first 800, 3:22(150) I then did a recovery of the same length. the next one was a little slower as it was slightly up hill 3:32(154) Legs where feeling a little tired on that one. The next on was slightly down hill and that one was 3:20(153), the last one was a hair slower at 3:27(157) with a little up hill right at the end. I then cooled down with 2 more miles to finish out the run, my legs were alittle tired from yesterday's run and the week in general. I had three days where I had some speed work factored in for that run, so I am pleased with my week so far and I hope my legs will recovery for my long run tomorrow for some added mileage... I also did 20 minutes of upper body weight training and core training, I will see ya tomorrow. Asic Kayano 13 (228)

I felt real tired on my first couple of miles this morning but after mile three I started to loosen up. I think I am wornout from the increased mileage this week and the extra speed work, but I was mentally tough this morning and that was a victory in itself... I was proud of the way I stuck with it those first few miles and then my legs really responded, I actually speed up towards miles 10 to 14 but then the last two miles where pretty brutal, I think the week finally caught up with me. My average pace was 9:12 with my heart rate average at 136, with my total time being 2:27:10. Not real blazing speed but my legs were tired so I had to take it easy and wanted to take it easy, I accomplished all my speed work earlier in the week so i feel real godd about my miles this week...I am glad it is Sunday tomorrow  my body needs the rest bad, so I will be taking it really easy...

See ya monday.

Asic Kayano  (244 )

My legs were wiped out this morning... I decided to just try and do another recovery run and get through the workout, mile 5 I tryed a marathon pace mile and it about killed me (7:14) so then I slowed back down to recovery pace.. Average pace was 8:39 and my heart rate was 134 total time was 1:01:09. I think the extra mileage last week kind of took its tool on me, but I will continue the same mileage for this week but try and take it easy. I have a 10K coming up next Tuesday on the 24th, so I don't know how well I will do but I will do my best!

No strength training today as I had to meet with a client at 8:00am this morning, so I was up at 4:30am to get my run done, I will try and get that done later tonight.

Asic 2120.

My legs have been dead so far this week, I know it is from the increased mileage of the previous week, but man I am really feeling it. I took it easy today treated it like another recovery run keeping my heart rate down and not pushing it to hard. My average heart rate  was 134 and my average pace was 8:50 total time was 1:10:47.  I am hoping after this week my legs will start responding, no strength training today as my legs are feeling pretty tired and work is calling, so no time. I hope to do Harry's hill tomorrow and get some good hills in and get that heart rate up...

Hurricane Grid 9 (30 )

I did the Harry's hill loop today, I did not set any PR's on this route legs are still really tired and I didn't want to push it. I have a little bit of pain in my left shin right when I start my forst step to run and iut bothered me on the way back down Harry's hill, once I get going it feels alright, I hope it is not something serious will watch very closely...My average pace was recovery pace at 8:54 and the heart arte was averaged out at 138, total time was 1:12:42. My heart rate maxed out going up Harry's hill at 155 it is usually maxing out at 165 when I am pushing it hard but I didn't have it in the legs this beautiful morning, so hense the lower rate... I think tomorrow I might do a 5 miler and give my legs a break, but I will see what tomorrow brings, no strength training again today maybe a little tomorrow...

Asic Kayano (252 )

I really took it easy today. just a nice recovery run and my goal was to keep my heart rate down under 130 and not look at the pace today. I am trying to get my legs back but it has been a chore, I am also trying to make sure I Carb up after the run to recharge my batteries so to speak. My average pace was 9:28 and my heart rate average was 128 total time was 1:06:09. My left calf was still giving me a little trouble, on the inside front of my legs around the calf,  but I was able to finish the run and it didn't seem to hinder me to bad.  I hope I have my legs back before the Speedy Spaniard 10K on Tuesday, they feel like heavy concrete bricks right now.

See ya tomorrow

Asic 2120 (184)

I did a nice recovery run today, trying to get my legs back from the abyss, they feel like heavy bricks. My average pace was 8:35 and my heart rate average was 135, I am hoping that my legs will get thier sponk back and I can get the strength back as soon as possible... Not much else to say except see ya tomorrow and bring on that long run.

Asic Kayano (257 )

long run Saturdays are soooooooooooo much fun, I took the pace very easy this morning my legs are still not back and I don't want to chance an injury. I ran the first 8 miles on my own and averaged about an 8:40 pace and then I hooked up with my Brother Curtis and we ran about 5 miles together at a slower pace, which was just fine with me. For the most part I felt pretty good I kind of lost it alittle towards the end but I think that was mostly due to the heat, it was one hot morning. Total time was 2:37:12 and my average pace was 9:17 and my heart rate was averaged at 133, not a real fast pace but that was not my intention, I am trying to increase my arobic base and I feel my pace is going to be there for SGM. In all my races I have averaged a 7:15 to 7:30 pace and I haven't done alot of speed work, so this incouraging. I will get another chance to test my fitness on Tuesday with the Speedy Spaniard 10K so hopfully this trend will continue.

Asic Kayano 13  (274)

No running today, had to much at work going on. I had only planned on running 3 miles because of the Speedy Spaniard 10K tomorrow anyway. My brother and I usually after the race is over we run back to the start so we will have close to 12 miles tomorrow, I am hoping for a PR on this course and for my 10K in general, this is a pretty fast course un like the Freedom Festival 10K a couple of weeks ago. With that in mind I am hoping for a PR and see where my fitness is. I still plan on getting in 50 miles this week this would be my third weekend in a row, so I think I am on the right track.

PM I did a 2 mile jog just to lossen up the legs for tomorrow...

Speedy Spaniard 10K Fiesta Day's run, started out with a little jog around the park to pick-up our packets then jog back to the truck to get ready. After getting our numbers secured we jogged back to the start line and waited for the gun, my legs where feeling a little sluggish but I tried not to dwell on it... Started off with the first mile which is a pretty good uphill and then once you crest that hill it is all downhill to flat to the finish. My splits went as follows; 7:30(153), 6:49(168), 6:57(168), this is where I started to feel a little sick with a sideache and so I slowed down just a bit that split was 7:15(166).  I started to feel a little better but I still felt like I was just holding on, 7:13(168) but then I could see the end in site and started to pick it up just a tich, 7:09(171) and then the last .20 in 1:09 seconds. I did PR from two weeks ago but I did not feel as good at the end of this one as did 2 weeks ago, I have been increasing my miles the last couple of weeks so maybe that has something to do with it.

I do think I am close to attacking the 40 minute mark and breaking that mile stone, but I feel I still need to work on my aerobic base and then incorporate the speed work on top of that. My brother and I then ran back to his house after the finish which is about  1.5 miles, so it was a nice cool down that was done at recovery pace.

Asic Kayano 12 (32)

I did a nice recovery run this morning. My legs were not to sore from the race yesterday, but my left tibia is still giving me problems about half way down and front side of the calf. I have had it exrayed and my brother-in-law said he couldn't see a stress fracture, but he also said that doesn't mean there isn't one. It seems to get better as the run goes on but then hurts a bit after I am done, will ice and see how it goes. I felt okay during the run, still a bit tired but getting throught it. My average pace was 8:52 and my heart rate average was 136 total time was 1:02:31, I will do Harry's hill tomorrow with some repeats, maybe.

Grid Hurricane 9 ( 37)

I don't think I have ever had this happen to me before, two days after a race and then I get stiff! What the heck... I felt no soreness yesterday after the race on Tuesday, I did a nice recoverey run yesterday and then as the day went on I started to get stiffer and stiffer and then when I woke up this morning it was just brutal. So needless to say I kept it nice and easy, my legs felt like bricks in concrete it was a difficult run, no Harry's hill this morning either. Average pace was 9:20 and my heart rate average was 133 with a total time of 1:15:02, I hope I feel better tomorrow!!!!

Asic 2120 (192)

Afternoon and my legs are so sore, ooch!!!!

I did a long run this morning and 14 of those miles where done as a tinman tempo which is around a 8:25 minute pace at this pace I feel I could run all day on a flatter terrain, this is not my Marathon pace, my MP is about a minute faster (7:25).  I actually averaged  a 8:24 pace for those miles which I was really proud of because I did Harry's hill first thing this morning so I was excited about how my legs held up for the rest of the run after that beast of a hill. My average pace for the entire run was 8:34 with my heart rate average at 144, total time was 2:42:48. I really needed this run to get my blood flowing again and my heart back into it, I am alittle tired right now but I think that is a good tired because I pushed it pretty hard... My brother and I were suppose to run down Payson canyon today but he had to work so I am hoping for next Saturday, we have been trying to run that once a month.

I was able to see all the Spanish Fork boys and girls out running today I was able to stop and chat for a bit it is a great brother and sisterhood and makes for great memories, they are a good group of people, and they always let me fill up with powerade and water that they have on hand, it doesn't get any better than that!

Time for a nap!!!

Asic Kayano12 ( 51 )

I was not able to run this morning as I was up all night with my son Ethan who had the flu, poor kid. I am going to try and get in a late evening jog tonight if I can find a minute, my left tibia and calf are still really bothering me, so if I do get out it won't be for very far. I will up date late this evening. Aren't kids great,  ya gota luv em. I am on no sleep...

I finally was able to get a good nights rest and my son Ethan seems to be getting better, so I was up at 5:15am and then headed out. I decided to do a 3x800 meters with a tinman tempo thrown in, my splits for the 800 meter pick-ups were done at marathon pace or close to that and they went as follows; 7:40(3:40), 8:07(3:59) up-hill, 6:59(3:20)alittle downhill. The rest of the run was done at a tinman tempo and those splits went as follows; 8:18, 8:41(recovery), 8:48(recovery), 8:14, 8:23. My left tibia and calf where alittle sore at the beginning but then seemed to lossen up as the run went on, I did some strength training on my legs and core area to end out the morning. I am hoping that the strength training will help the calf discomfort and help it along the way to recovery, that seemd to help my PF get better so I am hoping for the same result here.

Recovery run tomorrow and then Harry's hill on Thursday...

Asic Kayano 13 (282 )

My standard recovery run this morning, Payson park loop. My legs were dead for the most part and my calf was hurting along with I am losing a nail on my foot so it seems I am falling apart... Then about halfway through my run I had a rush of you know what, it was like trying to hold back the tide, if you know what I mean!!! So I lymped my way to the nearest bathroom in the park and they where locked, I mean who locks the bathrooms in the heat of the summer... So at this point I was at the end of my rope and in tears, and I happened to find a trash can and well lets just say it wasn't pretty and leave it at that! I struggled the rest of the way home and right now I feel as though I have been beat with a bat, I am wondering if I picked up what my son Ethan had, I quess time will tell on that... My average pace was 9:30 and my average heart rate  was 131 total time was 1:17:17, for about a half of a mile I had to walk so that accounts for the slower time and that was right before I had my little problem, I am sorry for those of you who have to read this but I hope you can all sympathise with my plight...

Asic 2120 (200 )

Harry's hill loop this morning. When I started out  My leg was hurting so bad that I thought I was going to have to quit, but then as the run went on it got better and better and then towards the end it felt great, so I don't know what is up with it. I haven't ever had an injury like this, I don't know if it just goes numb after a mile or so or if it loosens up I can't really tell. I felt strong going up Harry's hill and then I extended the run to the round about to the mail boxes for the woodland hills people and then I turned around and came back home. This is a good hill workout for up hill and downhill training, my average pace was 8:46 and my heart rate average was 141 total time was 1:16:17, I did a tinman tempo on the way back for the downhill with 1 mile at marathon pace (7:48) the rest at a 8:25 pace which is a tinman tempo for me.

I will do a recovery run tomorrow to get ready for the Payson Canyon run on Saturday with my brother Curtis (fast running turtle) that should be a tough one!

Hurricane Grid 9 (45)

A major recovery run this morning. My legs were dead from yesterday's workout and the strength training, so I decided to do a true recovery run for me and keep my hear rate under 135 and take it real easy, I did not want to have dead legs tomorrow when we are running down Payson Canyon... My calf and tipia were less painful, which is a good sign but my stomach is not feeling real good if you know what I mean, the problem wasn't as bad as a few days ago but still alittle up set. My average heart rate was 129 and my average pace was 9:14, total time was 55:32, so it was a real easy run and I think my body was saying thank you.

Payson canyon tomorrow, running with my brother Curtis should be a real blast!!

Kayano 12 (57 )

Payson canyon downhill run this morning with my borther Curtis. We pretty much kept it easy this morning, with a couple of strides in there to break-up the boredom, we did 1 mile at marathon pace or close to that (7:59) but the rest were at a comfortable pace, which was just fine with me. My legs have been dead all week and I think it is from the strength training I did on my legs this week, I did it twice and I think it took its toll. It was fun running with my brother Curtis it make the miles just fly by and its good to chat and catch upon the things going on in our lives... Average pace for the entire run was; 8:50 average heart rate was 122 and total time was 2:03:44. For the most part my calf and tibia held up all right, still alittle sore but tolerable.

I am glad it is Saturday, I am ready for some rest tomorrow I'm sure my body is too...

Asic Kayano 13 (296)

Ran on the treadmill at our Hotel I did a 3 mile tempo with a 3 .25 cool down...  Not much else to say except I realized how much I hate running in doors on treadmills. I will be running with Jeff tomorrow...

Asic Kayano 12 orange (6)

Ran with Jeff C. from Las Vegas who is on the blog, we did a mile in a half loop around his house and then headed out and I saw a different part of  Las Vegas that you never see if your just driving through and it was a lot of fun getting to know Jeff a good runner, I think I slowed him down a bit but he was a good sport about it. We kept the pace at around 8:30 which was just fine with me,  my legs have been dead since last Saturday's down hiller so it felt good to take it easy.  It was pretty hot for 5:00am in the morning but it was still tolerable with alittle breeze, I wish Jeff all the best in his training and I will see him in SG it was good to meet a fellow runner and fastrunning blogger.

Asic Kayano 12 Orange ( 13)

Travil day today, no running...

I am doing a mini taper for the Provo Riverwoods Half Marathon which is on Saturday. I just did a mini tempo run to wakeup the legs from a day off from traviling, I started out easy with a warm up mile and then eased into the 2 mile tempo. First split was 8:23 and it felt comfortable and then I eased into the 2 mile tempo, 8:16, 7:05, and then a cool down mile of 8:28... Tomorrow I may do a easy recovery run of 6 miles or less and a real easy pace just to keep my legs loose, my tipia is still sore and I am beginning to think that it is Shin Splints Because today it was hurting at first and on the fast miles it hurt less than on the warmup and cool down miles where it seemed to be more painful. I don't know what to do for shin splints if anyone reads this and you have some good suggestions then please let me know, I have never had to deal with this before, even when I was younger.

Well that is about it, see ya tomorrow...

Huricane Grid 9 (49)

Easy recovery run today... My shin and calf where really giving me problems this morning, very painful.  After about 2 miles the pain started to subside but it was still there, I will just have to get through those first couple of miles tomorrow and then hopefully I will be able to do it and finish strong. Not much else to say except I will be up early tomorrow for the Provo Riverwoods Half Marathon, so I will see how that goes... Average pace today was 9:00, total time was 45:24, my heart rate average was 139.

Asic 2120 (205 )

I don't know where I finished, one print out said 78th but who knows and I don't know how I did in my age divison, I am hoping maybe a top 10. I felt pretty good throughout the whole race started out a little faster than I should have but I just went with it. My shin splints on my left tibia where okay during the race, but right now it is really sore,  I iced for about 15 minutes but it is still really sore. My splits went as follows; 6:48(148), 6:55(161), 6:57(157), 7:11(158), 7:17(158), 7:29(160) hill, 7:39(166)hill & headwind, 7:14(162), 7:19(161), 7:16(162), 7:28(162) this split seems  to be wrong, because the next one was 7:03(166) I was crusing pretty good the last three miles so miles 11 and 13 seemed wrong 7:17(168), 43.15 for the last little bit... My splits for miles 11 and 13 seemed more like mile 12,  7:03ish my heart rate was around the same as mile 12 there was alot of variance that just didn't seem right.

All in all I PR'd from last year, average pace was 7:13 and the heart rate average was 160 so a good tempo run. I wanted to do some cool down miles but had to get back home for the Salem Day's Parade, so I only was able to do the race miles today, once they have the results listed I will update...

Good job goes out to Sasha and the other fast running blog participants...

Kayano 12 (70 )  Blue.

My shin was really sore this morning, I have been messaging and icing three times a day and wearing my compression sleeve when I run, I used it saturday for the Provo Riverwoods half and it worked pretty good. The first mile or so was really painful but then as I got warmed up it was tolerable but that was about it, I was not able to go very fast as I kepted it around a 9:00 mile. My total time was 1:03:26,  I think any tempo runs are out of the question but I will determine whether I do that from day to day and then go from there. I don't know if I should run through this or take some time off, I would really hate to take any time off because of the SGM and I like where my fitness is at and I really don't want to loose it... I do think I will decrease mileage just a little bit to see if it will speed up recovery, but agian I will take that from day to day...

See ya tomorow...

Asic Kayano 12 orange ( 20)

No running today my shin and leg where hurting so bad I had a hard time walking, I am hoping that if I take some time off it will help it heal but I sure don't want to... I am taking today off and then see how it feels in the morning and then go from there, bummer I was so excited about where my fitness was for SGM, this is a tough deal.

No training again today, trying to give my leg some time off and see if it will heal up... This is very, very, very frustrating.... I'm going to give it until monday and see how it feels and then go from there, if it is on the mend then I might give alittle more time to see how it does. This is not fun, did I say this not fun,  I think I did...

PM walked 9 holes of Golf at HobbleCreek Golf course, with my shin support and it felt okay, but was alittle sore afterwards.

I will be doing the elipitcal glider this evening, I have to do something... If It doesn't seem like it is getting better then I might have to lay off completely, but I will see on that. I will up-date later this evening and let you know how it went, I know that yesterday when I was walking it got hot under my support that I was wearing and it almost helped to have it heating up, so I tryed some heat on it last night to see if it would help, along with the Ice... I will see ya later tonight.

PM- I did 64:00 on the eliptilcal glider, the RPM average was above 90 for most of the workout... Not much pain if any on the leg, which was pretty cool, but it has been sore for most of the day so that was surprising that it did so good. I will continue with the elliptical for now and see how my leg does, it really kicked my butt tonight, it felt goooood... I am putting down 7 miles for the workout, I went by my heart monitor which averaged between 135 and 145 and for the time I think it justified the 7 miles.

Kayano Orange

53:00 minutes on the elliptical, I kept the speed between 85 and 90 just trying to take it easy... My shin felt okay, but there's no way I could run on it,  thank goodness I have the elliptical or I would be going crazy. I wish I could do a long run tomorrow but I guess I will have to just be happy with the ellipitical, its awfully boring on that darn thing, but I am trying to endure to the end so to speak! I am going with 6 miles today because I feel that is the time I put in even if I had run for this amount of time, or something like that...

Asic 2120

64:00 minutes on the elliptical this morning, shin felt pretty good, a little sore right when I got out of bed but then once I got going it felt pretty good... I am pretty tired of this working inside crap it is really boring, I put down 6 miles for the effort I had the RPM averaging above 100 for most of the workout so I was a sweatin machine... I am hoping this leg heals up quickly atleast that is my prayer, morning,  noon and night... See ya Monday.

Kayano 13

64:00 minutes on the ellipitical, the first 30 minutes I took it pretty easy but then the last half I really pushed it. My average RPM was 95 or above for that stretch and it was kicking my butt! I sweat like a pig when I am on that thing, it is amazing... Leg felt pretty good a little pain at the start but hardly noticable after I got going and it feels pretty good right now, it being 4:00pm. My goal is keep this up for this week and then I am hoping I will be back to running next week, but that depends on how the recovery goes.

I appreciate all the encouragement I have recieved throughout the last week, it really helps to get me through the day and it helps with the motivation factor as well, Thanks!!!

Kayano 13

I took it pretty east today on the glider as the last four days I have hit really hard so I went with 40 minutes today at an easy pace... I put down four miles as I feel this is what I earned this morning. I might on Saturday take my legs out for a little run on the road and see how they do but it wouldn't be for very far, but again that will depend on how it feels come Saturday...

PM- I decided to give my  leg a try and see how it is doing so I went 2 miles with my son, he is getting ready for fall soccer so we went for a run... Much to my displeasure my leg is not healing, infact it is roughly the same... I have taken almost 10 days off of no impact and cross- training and it doesn't seem to be getting any better, even though when I cross-train it doesn't hurt,  but it doesn't seem to be getting any better either. I am at a cross roads here and I don't know where to turn, my brother-in-law is going to get me an appointment with an orthopedic he knows real well to see if he can find anything, very discouraging. Man, I have come so far it is so hard to take... I don't know...

Hurricane Grid 9

I was only able to do 35:00 minutes on the ellipitical today as my leg was very sore, not a good sign... I tested it last night for two miles and it has not healed at all, after 9 days of crosstraining I thought there would be some progress but it is very discouraging.... During the crosstraining it was not giving me any problems but it is not healing either, so that is not a good sign either.

I have until the 15th of September to cancel my rooms in St. George and get a full refund, so that is kind of my last chance so to speak whether I will be able to run the Marathon or not. I am thinking of suspending all training period to see if that will help with the healing process... I have come so far.  Man,  this is very disappointing and hard to take...

PM- I decided to try something this afternoon when running with my son, I ran at a much slower pace and my leg seemed to do alot better, we only went 2 miles but my leg has already recovered and is feeling pretty good... We averaged a 9:40 pace, I know it was slow but I was amazed that my leg did so much better. So I am going to try this tomorrow morning, a slower pace taking it easy and see how I do and see how I recover. I will then incorperate the ellipitical in with running to see if I can find a balance, and also heal along with that. I will also evaluate on a day to day basis to see where I can improve the formula atleast until I am fully healed... Hopefully I will not regret it down the road for this bold undertaking, wish me luck...

kayano 12 blue ( 72 )

Strength  trained the upper boddy this morning, no running.  Recieved my soft cast and boot and am trying to stay positive, thats about it...

No running today. I am in my soft cast and boot for 5 days and then no running afetr that for another 7 days and then I will evaluate and see where my leg is. I am hoping that I will be able to resume my running and get back to it. I will be doing upper body training 3 to 4 times a week just to keep my from going insane...

Later...

No running again today, I just did 30 minutes of upper body weight training. I am still in the boot until Wednesday or Thursday and then I will have a week after that to get it off and then test drive my leg and see where I am at... The soft cast is off and now I am just in an ace bandage, it feels pretty good but if I was to run on it  I don't know how it would feel, I am just hoping and praying for the best. I am giving myself until the 15th of September to decide whether or not I will be running SGM or not, I have to notify the hotel by this date to get my full refund on the rooms, so that is D-Day so to speak. Tomorrow I plan on doing my upper core training, I know this sounds boring on the strength training but it is the only thing that is keeping me from going crazy!!

See ya tomorrow...

Upper core training this morning on the big rubber ball, 450 crunches and then alternate with push-ups between those, total sit-ups 80... My leg feels alittle better but I can still feel the injury at certain times so I know it is not 100%, maybe more like 65%, so a long way to go. I am hoping that with in the next week I will see a noticable improvement so that maybe I can start running again, atleast in a limited compacity. But we shall see. 

No training today...

Still no running yet, but my leg seems to be getting better I had no pain at all yesterday and it seems it could be the same for today. As I got out of bed this morning there was no pain so that is a good sign, but the earliest I would actually try to run would be Monday and that is if I stay pain free until then, I am still in the boot and nothing else... I did 30 minutes of upper body core training, with 300 crunches on the rubber ball and then alternating sets with as many push-ups as I can do between those. I will do some upper body weight training tomorrow on the Bowflex, to round out the week,  if I stay pain free through Saturday it will be real hard not to throw on the shoes and give my leg a test run, but I will try to control myself.

See ya tomorrow!