"A Hefty Hunk Of Steamin Junk"

Striders Half Marathon

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Location:

Salem,Ut,USA

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2006 Ogden Marathon 4:19:33.

2006 St. George 4:05:31

2007 Riverwoods 1/2 Marathon 1:34:47

2007 Speedy Spaniard 10K 43:20

2007 Riverwoods 10 mile race 1:12:38

2008 St George Marathon 3:43:37 

2012 Spectrum 10K 43:54

2012 St. George Marathon 3:42:17 PR!

2014 St George Half  Marathon 1:40:34 C/PR

2019 American Fork Half Run Against Cancer 1:40:31 C/PR

2019 Nebo Half Marathon 1:38:09 2nd in my Age group 55-59.C/PR

Short-Term Running Goals:

 2022: I'd like to just run more overall. I want to feel stronger than I have as of late.

Long-Term Running Goals:

Stay healthy and keep running until I'm really old, and maybe get a Boston Qualify.

Personal:

I am Married and my wife Cindie and I have 5 kids. I am an insurance agent and have been for over 30 years.

Favorite Blogs:

Click to donate
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Miles:This week: 27.76 Month: 70.79 Year: 474.44
Nimbus 22 Blue Lifetime Miles: 150.92
Nimbus 22 Grey Light Show Lifetime Miles: 183.78
Hoka Bondi 7 Grey Lifetime Miles: 70.64
Asics 22 Gray Lite Show #2 Lifetime Miles: 71.36
Nimbus 23 Blue Lifetime Miles: 107.42
Nimbus 24 Blue Lifetime Miles: 129.70
Nimbus 24 White Lifetime Miles: 107.10
Cumulus 23 Lifetime Miles: 42.27
Nimbus 24 Gray Lifetime Miles: 13.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1275.90245.022.000.0075.001597.92
Asic Nimbus 10 Miles: 111.14Asic 2130 Blue Miles: 26.24Asic 2130 Red Miles: 71.57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.040.000.000.000.006.04

HAPPY NEW YEAR!!

I slept in because of the late night of celebrations and then I waited for it to warm up in the teens and then I headed out...I ran the mini gu corner out and back, when I was headed to mini gu corner I ran into a herd of Elk, Ah the joys of running... There were some nice bulls in that herd and it was cool to just watch them for a minute, I wish my son Ethan was hear he would have went wild, I will have to take him tomorrow after school and see if they are still there.

Now back to my run,  it was just another easy day although I was alittle faster today than yesterday (I wasn't planning on that) but I just went with what felt comfortable... My average pace 8:43 with my heart rate average at 141, total time was 52:28. My leg felt really good, I don't know whats up with that but maybe I just over done it on Saturday and my calf muscle was alittle strained, becuase I felt great and I have no pain as I am writing this so thats a good sign. I was planning on doing some strength training today but I think I will take it easy the rest of the week, and then resume the strength training next week...

 

See ya tomorrow.

Kayano 12 Blue (314)

Comments
From Tom on Tue, Jan 01, 2008 at 18:37:08

Glad to hear the legs/shins are feeling good. Also fun to see the elk herd. I think I know just where you saw them, I remember seeing them from a distance last year but I haven't noticed them for a while. I'll have to make sure I keep my eyes open next time I head over that way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.000.000.006.20

When I checked the tempature outside and it said 6 degrees I decided it would be a good idea to hit the treadmill this morning, I had a hard time simulating my pace when I am actually out on the road, but after some tinkering I was able to find a pace that was comfortable for me in regaurds to my heart rate and I went with that.  It averaged out to be about an 8:50 mile pace with a total time of 52:23, my leg felt good not much pain at all it would just get a little stiff as the run got  towards the end.

I hope it its warmer tomorrow morning than it was today, it was hard to stay focused on the treadmill, anything above 15 degrees and I'm good to go ouside so lets hope for some cloud cover or a warm front...

See ya Tomorrow.

Kayano 12 Orange (232)

Comments
From MichelleL on Wed, Jan 02, 2008 at 10:38:39

Teens are definitely better than single digits. Even better are teens in the sunlight. What a concept!

From Clay on Wed, Jan 02, 2008 at 12:08:12

Isn't that amazing what a difference a couple of degrees makes in respect to running....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today, I have caught the cold that has been floating around the office the last couple of weeks so I stayed in bed this morning and I am taking it easy today. I will see how tomorrow goes and decide if I will run tomorrow, see ya then...

 

Comments
From Tom on Thu, Jan 03, 2008 at 20:31:48

Good luck getting over the cold! In my experience as long as I'm not feverish or if my resting pulse isn't noticeably higher than usual I've been fine running with colds. Sometimes I feel alot better after the run than before.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.040.000.000.000.006.04

I ran the Salem canal road to Payson loop, out and back. I just wanted to do a nice recovery run as I am still feeling pretty bad from my cold symptoms, and my body is pretty week with no energy at all!!! I actually felt better than I thought I would out there this morning, the temp was alot better 39 degrees according to my Iphone. My average pace was 9:11 with my heart rate average at 138, total time was 55:26. My leg felt pretty good today and taking Toms advice and running today even made me feel better with my cold... I will plan on doing atleast my usual 6 mile run tomorrow and if I feel better than I do today then I might tack on a couple of more, depending on how I feel and the time that I have available of course...

 

See ya Tomorrow.

Kayano 12 Orange (238)

Comments
From Brent on Fri, Jan 04, 2008 at 21:19:49

Clay, report on tights, not worth the money, layering would be just as effective. Keep up the good work. Your one of the winter warriors.

From Lybi on Fri, Jan 04, 2008 at 21:23:06

Wow, I can't believe you are running sick. Hope your run helps!

Thanks for the kick! It really helped.

From Tom on Fri, Jan 04, 2008 at 23:13:41

Glad to hear you had a good run! Hope tomorrow goes well also.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today, my cold has gottent the best of me. But  I will try and get back on the horse on Monday, I will either do the treadmill or outside running depending on the weather...

See ya then...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.030.000.000.000.006.03

I am still not feeling real great from this darn cold I have been fighting the last week, but I dragged my butt out of bed and headed out... I ran the Salem Canal Road to Payson loop, out and back, pace was really slow as the roads were really slick and unstable. My legs were very weak still from being sick and I didn't have alot of energy, I probably should have did only half of my usual mileage as apposed to going the full 6 miles, I think I would have been better served to just do 3 to 4 miles, but I continued on. Total time was 55:44 with an average pace of 9:14, heart rate was at 140, very slow and easy... I will have to see how I feel in the morning, if I haven't improved then I might only go 3 to 4 miles and take it easy the rest of the week until I get over this darn cold, I hope its soon.

My leg has felt pretty good, and I think I am getting close to getting back to 100%, cross my fingers!!!!

See ya tomorrow.

Kayano 12 Blue (320)

 

Comments
From Tom on Mon, Jan 07, 2008 at 21:01:00

Good luck getting over the nasty cold. Hopefully my advice to try running even with the cold didn't aggravate things.

But I think with your legs feeling better and once you get over the cold you should be ready for some quality running! Hopefully the weather will do it's part to help all us runners out as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.050.000.000.000.006.05

I ran the Salem Canal Road East to mini GU corner, out and back, I felt alot better this morning which tells me my cold is finally running its course and I am hoping as the week goes on I will get stronger and stronger... My average pace was 8:38 with a total time of 52:12, my heart rate average was 149, which is alittle high for that pace for me so I must still be fighting the infection in my body from the cold. My leg felt good, almost no pain, that is really encouraging and I am hoping as the week goes on I will regain my strength so I can get back on track. My goal is to try and start tackling Harrys hill this month if my leg continues to have no pain and the weather will let me, I will not run that hill unless it is totally dry and clear its just to dangerous otherwise.

I also did the standard core training and strength training on my lower half, and that took about 30 minutes, I have decided incorporate my strength training back during the week, I kind of got lazy there during the holiday's...

See ya tomorrow.

Kayano 12 Orange (244)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.040.000.000.000.006.04

Roads were snow packed and slick, about 4 inches or so, I really had to take it slow. My average pace was 9:37 with my heart rate average at 148 still way to high, I must still be sick, total time was 58:05. It was pretty warm, I would rather have the snow than fight the cold its alot funner.  My legs were so dead this morning and I think part of it was I didn't refuel my body good enough during the day yesterday, I had nothing to eat until like 6:30pm, and I think the strength training I did after the run had something to do with it as well...  I also didn't sleep real good last night, which could have played a part in my legs telling me to stop at every step!!! I didn't give in though and I powered through all the powdery snow and all my leg issues, pat me on the back!

 

See ya tomorow.

 

Kayano 12 Blue (326)

Comments
From Tom on Wed, Jan 09, 2008 at 14:27:22

Hey great job getting out Clay! You've been very diligent that last while even with all the aches and pains and sickness going on. If we can just survive this tough winter running we can look forward to some great running come spring time.

Get some sleep and refuel well. I hope the next run is a great one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.040.000.000.000.006.04

The roads were alittle better this morning but still icy in some spots, so I still took it pretty slow. I ran the Salem Canal Road east to mini GU corner, out and back... I was alittle faster today and my legs weren't as bad  but I just don't have that spring in my stride yet, I guess that will come as I transition into spring and I don't have to wear all this gear. My average pace was 8:58 with my heart rate average at 146 total time was 54:16. I shaved 4 minutes off yesterday's time, which accounts for the better road conditions... I don't know about my leg, some day's it feels good and then on other days I have alittle pain, nothing that will keep me from running and it always recovers in time fir the next days run, but I want it to be 100%. I have noticed that when I speed up for awhile I start to have some discomfort but not real bad, I just notice that its there, oh well maybe with time it will be 100%...

I also did the lower body weight training and core training, 30 minutes...

See ya tomorrow.

Kayano 12 Orange (250)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest today, no running. I hope to get in a 10 miler tomorrow morning depending on how I am feeling. I had a relapse with my cold so I stayed in bed this morning and caught up on some much needed sleep, please forgive me for being lazy but I just had to do it!!!

See ya tomorrow.

 

Comments
From Lybi on Sat, Jan 12, 2008 at 00:40:50

Sleep is Good! Get better soon! So far you are the sleep champion of the blogs I've looked at today.

From Tom on Sat, Jan 12, 2008 at 10:37:46

Hey like Lybi said...sleep is GREAT! I envy your 9 hours, I don't know when the last time was I got that many hours. Even when I have the time to do it my dumb body seems to want to wake up after 7 hours or so.

Hope you were able to get a good run today. I was looking for you around GU corner but I don't think I passed you today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.103.000.000.000.0010.10

I ran out towards Gu corner and then down in the riverbottoms to my 5 mile turn-a-round, took some GU and headed back towards home, I felt really good this morning and my legs had some spring in them today. I could of went more but I like the feeling of having some gas left in the tank I like how that stays with me the rest of the day... I saw the Elk again today and there is one big bull in there that would look good on anybody's wall, my average pace was 8:25 with my heart rate average at 156 and a total time of 1:25:09... I did three marathon pace miles that were about 40 seconds off my real pace, the one was more like a minute, but they felt good to get in, those went as follow's; 8:16(157), 7:52(157), 7:50(158). The rest after those tempo miles were right around a 8:25 minute pace to bring me home. I feel good. And now I get to go watch my boy Ethan play Junior Jazz, talk about the best of both worlds, today is a good day...

See ya on Monday.

Kayano 12 Orange (260)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

My Church doesn't start until 1:00 now so I thought I would to some light workout on the elliptical for 30 minutes, I usually don't workout on Sunday but I figure it's better than sitting on my butt and vegging in front of the T.V.

Kayano 12 Blue

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.005.000.000.000.007.00

I ran the Salem Canal Road to Payson loop, out and back,  I don't have any splits this morning as my Garmin was deader than a doorknob... But I know the pace was fairly fast because of my breathing, I had to run by feel and boy could I feel it this morning! They felt like they were in the 8:10 range so I am counting 5 of those as marathon pace miles and I went farther than I usually do (7 miles) as opposed to the normal 6... I am increasing my mileage this week. I have decided to go 7 miles a day through Thursday and then have a light day on Friday and then do my usual 10 miler on Saturday. And if I feel as good as I do today it should be a good week, of course that always depends on how I am feeling physically and how I am handling the extra mileage, we shall see...

I was real disappointed in my beloved Colts  yesterday, but I still love em. And it was real good to see T.O. crying his eye's out because his team lost, I did a couple of cartwheels on that one!!!

I did not get a good nights sleep last night, I was tossing and turning all night long...

See ya tomorrow.

Kayano 12 Blue (333)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.110.000.000.000.007.11

I ran out past mini GU corner towards GU corner and then turned back at the old red bricked house, I noticed 2 miles into my run that I had forgotten to start my watch so the first two splits will have to be guessed... My average pace was 8:37 with my heart rate average at 148, total time was 1:02:20, educated guess. I felt pretty good this morning even after yesterdays tempo run, I felt strong until  the final mile where I slowed down so I could cool down. It was a nice morning. Pretty warm, but they say it is really suppose to cool down the next couple of days so that could be brutal. I also did some core training and the standard 70 push-ups alternating between sets of crunches, no strength training on the legs this week as I am increasing my mileage and I don't want to over due it...

See ya tomorrow.

Kayano 12 Orange (267)

Comments
From Tom on Tue, Jan 15, 2008 at 13:15:58

Good luck the next couple days getting out. The latest weather report I'm looking at says single digits for the next couple of mornings. Makes me pretty happy I'm tapering for a race this week and that I can go out at noon at work or jump on the treadmill. But you'll be the better/tougher man for gutting it out in the AM hours.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.140.000.000.000.007.14

I really debated whether or not to run outside this morning as the temperatures were a lot colder than they have been, but after some convincing I strapped on all my gear and headed out the door. I ran the Payson park loop via Salem Canal Road, this is a fun run  because it has some real nice rolling hills in it, and then some flat portions as well. I was trying some new shoes today Asic Gel Nimbus 9, a neutral shoe, I am trying to transition into a neutral shoe to see if I can be a more efficient runner. So I am running in them 1 to 2 times a week just to see how I do and if I can handle them or not, they did seem a little different but we shall see..

I did a recovery run this morning as I have ran pretty hard the last few days, at least for me, so my average pace was 8:55 with my heart rate average at 146 which seem a little high still, which is kind of weird, total time was 1:03:11. I could still be fighting off the cold from the last couple of weeks, or maybe not, my battery could be getting low as well, better check that when I can... I was going to say that the cold wasn't bad at all, I think it was a little warmer than they thought it would be which is just fine with me!!!

 

See ya tomorrow...

Gel Nimbus 9 (7)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.102.000.000.000.007.10

I ran the dreaded treadmill, or dreadmill as we all like to call it. It was just to cold out there this morning so I stayed inside and made the best of it, my average pace was around 8:34 with my heart rate at 150, total time was 1:02:23... I ran 4 quarter mile tempos at 7:50 pace with a quarter mile cool down in between each repeat, I don't have any splits on those. I also did some strength training on my legs and some core training with 70 push-ups in sets between the crunches...

Tomorrow I will  be outside as it is a light day for me, probably 3 miles tops for as I want to go light for Saturday's long run...

See you then.

Kayano 12 Orange (274)

Comments
From Tom on Thu, Jan 17, 2008 at 10:33:55

I don't blame you for going the dreadmill route this morning, the good thing is you got your miles in and at a pretty good pace as well. Seems like your training has been pretty good this last while, you should be looking forward to some great races come later in the year when it finally gets WARM!

From Clay on Thu, Jan 17, 2008 at 12:02:34

Thanks Tom. My leg is still not 100% the pain still comes and goes so I am still a little nervous about the darn thing, but at least I'm running...

Good luck this weekend, I hope you and Kim do well I wish I could be there...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.000.003.30

Friday is light day getting ready for long Day Saturday, sounds like a Primary song... I did just over 3 miles at a real easy pace trying to get my legs to recover for tomorrows run,  just trying to see if that helps so I am not so warn out, my goal is to run at least 10 miles and maybe thirteen depending on how I feel. I have had some reoccurring pain in my leg again so I need to watch that as the days go on, it seems to get better as the run progresses so that's a good sign... My legs where pretty tired today from all the strength training I did yesterday, hopefully tomorrow they will respond and have some spring in them like they did last week...

It was nice and warm this morning which was nice, I can handle in the upper teens to 20 degrees that's comfortable.

Nimbus 9 (10)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Well, I had plan on going 10 to 13 miles today but I had a little accident last night, my wife and I were doing the grocery shopping and I put a big bottle of cheese dip in the top part of the cart and not knowing there is a hole there the bottle fell to the floor and my toe got in the way... No cuts or stitches just a nice broken toe, I can barley walk and I tried to get up and run this morning but after about 10 steps I was down on my knees in major pain, so I am out of commission for a few days at least. If you run long enough I guess some strange things can happen!!!

Bummer!!!

Comments
From Tom on Sat, Jan 19, 2008 at 15:15:00

Clay! what a bummer about the cheese dip, I've heard that stuff is bad for you! :)

Hope you're not laid up for too long.

From Kim on Sat, Jan 19, 2008 at 23:29:07

Thanks for the kudos! It's so fun to have the support of many people! Some day Tom and I are going to actually meet you! We know Curtis, (by the way, how is he doing?) So sorry about the toe...OUCH! Sasha would probably say you shouldn't be buying that kind of rubbish anyway! (Even though I would guess that most of us do!)

From JeffC on Sun, Jan 20, 2008 at 00:03:14

I am so sorry to hear about your big toe. I wish you the best in your healing and I hope it is quick. Enough about the cheese dip being bad for you, you still have to enjoy some of the little pleasures in life.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running again today, just trying to nurse along my toe... It does feel a lot better today so I am confident that I might be able to do some light running tomorrow or Wednesday, I think if I tape it right I should be good to go! Well that's about it, was able to sleep in this morning and get some extra ZZZ's that is always a good thing and I think my body is enjoying the time off even though I am not !!!

See ya Tomorrow...

Comments
From josse on Mon, Jan 21, 2008 at 11:49:03

sorry to hear about the toe, that really stinks. The only advise I can give you on a broken toe is to stay off it until it feels better. Which looks like what your plans are.

From Tom on Mon, Jan 21, 2008 at 18:25:59

Good luck with the toe Clay! Missing a few days shouldn't set you back much at all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today my toe is still giving me problems, I am optimistic that I will be able to get out tomorrow morning at least that is the plan... This is so stupid. Why do these things have to happen? I just don't get it! Oh well, see ya tomorrow.

Comments
From JeffC on Tue, Jan 22, 2008 at 15:06:19

Don't get too down Clay. You will be running again in no time. Look at it as extra recovery time for your leg.

From Clay on Tue, Jan 22, 2008 at 15:53:12

I know. But it is just so darn annoying it drives me nuts, thanks for the encouragement though I do appreciate it!

From Cal on Tue, Jan 22, 2008 at 16:02:30

Which toe is it BTW?

I had a little incident with my pinky toe the night before the Des New Marathon last July. Walking in the house in bare feet and accidentally kicked the door jam... now that was pain!

From Clay on Tue, Jan 22, 2008 at 16:14:42

Oooo that does sound like major pain. Its the one next to my big toe, on the left foot. I can't push off, its painful.

From josse on Tue, Jan 22, 2008 at 16:16:54

So I talked to this lady today that broke her toe and runs as well. She had to take about 3 and a half weeks off and slowly work into it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.131.000.000.000.007.13

I decided to get my butt out of bed and tape up my old toe and try and make a go of it! I took it about a half a mile at a time just to evaluate and see if it was getting worse or was it staying the same  yada, yada, yada... I had to take it slow but the pain was minimal and it didn't get any worse, so I will see how it goes throughout the day and hopefully there will Be no swelling. My average pace was 8:55 heart rate average was 149 with my total time at 1:03:28, it felt really good to be out on the road again even though it had only been a few days it seemed like and eternity...

See you tomorrow.

Kayano 12 Orange (282)

Comments
From Tom on Wed, Jan 23, 2008 at 18:44:14

Clay I'm glad you were able to get out today. Hopefully your toe will be kind to you and let you get back to the daily schedule.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.040.000.000.000.006.04

I ran out to mini GU corner out and back and in the fog which was kind of creepy, visibility was about a quarter of a mile so a little thick... About half way through my run I got a charlie horse in my right calf and it was painful, I could not get it to loosen up, feels like a great big knot.  My toe felt all right still a little sore but not bad at all I had more pain from the darn calf than I did my toe, I wonder if I will ever get pain free! Hopefully my calf will cooperate tomorrow, but I might have to go light, I used the "stick" to see if I could work it out so hopefully it will get better quick... I also did the lower body weight training and core training with 80 push-ups in between the sets of crunches.

Average pace 9:00, total time 54:17

See ya Tomorrow.

Kayano Blue (339)

Comments
From josse on Thu, Jan 24, 2008 at 14:26:33

Don't do any calf exersices until the pain is gone.

From Cal on Thu, Jan 24, 2008 at 15:45:33

Do you think the calf pain was brought on by form changes due to the hurt toe?

From Clay on Thu, Jan 24, 2008 at 16:03:30

Cal,

I don't think so. My form seemed to be the same as usual this morning, but you never know. I ran in a different direction today so I was running on the opposite side of the road from yesterday, which I do every other day...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.450.000.000.000.005.45

This had to be one of the worst mornings running I've had in along time, my legs were dead and there was so much ice out on the roads that it made it almost impossible to keep your footing! I ran towards Payson via Salem canal Road, my calf felt pretty good which was a good sign, but my legs hurt just about every where. From the front of my hips into my quads and so forth it was just a brutal run. My average pace was 9:50 mostly because the ice was pretty treacherous and I was having a hard time with my footing.

I don't know what is up with me lately, I just don't feel like I am getting stronger my legs feel like they are beaten down to nuttin, "and I mean nuttin Noonin"... Well,  enough of my whining and my "Caddy Shack" references!!!

See ya tomorrow.

Nimbus 9 (15)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.032.000.000.000.008.03

I ran to GU corner and back this morning, I had to cut my run a little short because my daughter had a basketball game at 8:00 am... I thought about running a couple more after her game but then I thought my run went so good earlier and I feel great so I thought I would just be done for the day. My legs felt a lot better this morning they seemed to be stronger than they were yesterday, I think the strength training on Thursday was a little much so they got wore out... My average pace was 8:19 with my heart rate average at 153, total time was 1:06:50. I had 2 miles that I did at marathon pace and those were; 7:32(156), and 7:36(153) those were miles 3 and 5. I think in the next couple of weeks I will try and pick up the tempo work and see if I can improve my speed as the days start to get a little warmer, that is if it warms up just a tad...

See ya on Monday.

Kayano 12 Orange (290)

Comments
From Tom on Sat, Jan 26, 2008 at 18:33:21

Clay glad to hear you legs are coming back and the toe is happy. Good luck in the coming days/weeks working in some tempo runs. Hey just remember to be careful at the grocery store so you don't sustain anymore shopping injuries! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.183.000.000.000.007.18

 

SO-LONG PRESIDENT HINKLEY, JOB WELL DONE!!!

This was one tough run, the wind was blowing so hard on my way out I felt like I was standing still. I ran out towards Payson via Salem Canal Road and the wind was right in my face I had it behind me on the way back which was a good thing because my legs were getting tired. My average pace was 8:43 with my heart rate average at 150 total time was 1:02:46. I had 3 miles at tempo pace which is about a minute off my marathon pace those were mile 4 8:34(149), 5 8:17(151), 7 8:33(149). These Neutral shoes I am not sure about, it seems my legs really get beat down when I wear them, maybe they are working different muscles than the stability shoes that I have been wearing for ever... I don't know. I was glad to get this run in, now lets hope the storm isn't to bad tonight so I can get my run in tomorrow, we shall see!!!

See ya tomorrow.

Nimbus 9 (22)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.090.000.000.000.007.09

I ran the mini GU corner out and back route, no wind today but the roads were slick and snow packed which made it slow going for the whole run. Total time was 1:06:33 which is 4 minutes slower than yesterday, good thing it was a recovery run. The only problem with today was I had to work harder than I usually to on a recovery run because the roads were so bad, it felt like I was running in place, I guess I can call these junk miles because that is what  it felt like. My average heart rate was 144 and my average pace was 9:23 usually at that pace my heart rate is well under 135 closer to 130... I also did the standard Tuesday core training, crunches and push-ups, no leg strength training as I feel that the extra hard running yesterday in the wind and then this difficult running this morning was more than adequate...

Well that is about it I will see you in the morning...

Kayano 12 Orange (297)

 

Comments
From Tom on Tue, Jan 29, 2008 at 21:33:05

Good job getting out Clay on yet another miserable January morning. With January almost history (hurray!!!) let's just pray February throws a few spring-like days our way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.030.000.000.000.006.03

Another difficult running day out there on the slick snowy roads. It was hard getting my footing again so I just took it easy and when I would get to a good stretch of road I would speed up... My legs were pretty dead by the time I finished and I think I need to retire the Kayano 12 Blue shoes that I have been running in, it seems like that every time I run in them my legs just feel hammered, so they are history! My average pace was 9:28 total time was 57:06, I didn't run my usual 7 miles this morning simply for the reason that I got tired of fighting the brown sludge on the roads and so I cut it short.

I consider these junk miles because they did-not feel good at all, but I am glad I completed the run I always consider that an accomplishment this time of year...

Kayano 12 Blue (345)

 

Comments
From JeffC on Wed, Jan 30, 2008 at 10:55:58

No miles are junk miles...every mile you run is helping you build that base. I am amazed that you northerners have the will power to get out in such yucky conditions, it shows great determiniation. Good job!

From Curtis on Wed, Jan 30, 2008 at 19:47:30

Good job on the effort today. Your building a very valuable base. Keep her going little Bro.

From Tom on Wed, Jan 30, 2008 at 20:23:55

Clay good job again getting out on yet another nasty morning.

About the new shoes....I think running in them a couple times a week to start out is a good plan. I switched from a stability shoe to a neutral about a year ago and did this and had no problems.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.054.000.000.000.007.05

The last day of January, woohoo!!! Lets all hope for warmer temperatures in February... I ran out past mini GU corner to the red brick house next to the BYU farm and then turned and headed back to the house. I did some 800 meter tempos, 4 to be exact, and they were all in the 7:05 to 7:15 range pace wise so I counted those 4 miles as marathon pace miles. I felt really good this morning my toe was a little sore when I started out but felt better as I got warmed up. I had a new PR on this course time wise, I am usually around 62 to 63 minutes for this route but today my total time was 58:07 and my average pace was 8:18, with my heart rate average at 148. I was real happy with the run today, I even felt like I could have ran a couple a more miles and that is usually a good sign for me. I hope I am getting close to breaking through another wall and as the temperatures warm I hope for less aches and pains!!! I also did the standard 80 push-ups in sets between the crunches on the rubber ball for core strength, still no leg strength training maybe on Saturday after my long run...

See ya tomorrow

Nimbus 9 (29)

Comments
From Andy on Thu, Jan 31, 2008 at 10:02:03

Good job on the run today. Glad to see things are starting to come together for you.

From Jeff on Thu, Jan 31, 2008 at 11:23:42

Nice job today on the PR! Feels great to have a day like that once in a while, I wish they happened more often for me. Keep up the good work.

From Curtis on Thu, Jan 31, 2008 at 21:04:01

Awesome job today Bro. that is way cool on thr PR. Your starting to come back to the man that you can be. Your future looks great Bro.

From Curtis on Thu, Jan 31, 2008 at 21:05:26

Awesome job today Bro. that is way cool on thr PR. Your starting to get back to the fast man that you can be. Your future looks great Bro.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

I ran a light recovery run this morning, I felt like I needed a light easy run this morning. I ran the Salem Canal Road to Payson loop, I kept it nice and easy. My average pace was 9:08 with my heart rate at 142, total time was 36:43. That is about it, I didn't feel to well towards the end of the run I started to have bowel issues and I barely mad it back to the house, If you no what I mean!!! I hope to have a little more strength doe tomorrows long run, we shall see.

See ya tomorrow.

Kayano 12 Orange (301)

Comments
From JeffC on Fri, Feb 01, 2008 at 11:14:08

Unfortunately, I know exactly what you mean.

From Lybi on Fri, Feb 01, 2008 at 14:50:58

That's probably why most runners end with a sprint. Good job Clay!

From Kim on Fri, Feb 01, 2008 at 15:02:46

If you don't like doing your long run by yourself, you really ought to hook up with the SF group. I am finding there are lots of different paces to choose from. A little conversation goes a long way on a run. Glad your house was close enough at the end of your run today! Gotta love it! Keep thinking of some of your favorite things so I don't have to sing anymore!

From Clay on Fri, Feb 01, 2008 at 15:42:07

I'm feeling much better now!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.057.000.000.000.0010.05

I ran out to GU corner and then down to the riverbottoms, hit my 5 mile mark and then headed back towards my home via Salem Canal Road. Passed a few of the Spanish Fork running crew, it was nice to see everyone out this morning a little snowy at first but then it stopped and it was nice... My main goal was to keep my pace at around 8:30 and then throw in some faster ones along the way. I was able to do that,  my average pace was 8:28 and my heart rate average was 150 with a total time of 1:25:06, I had marathon pace miles of 7:39(153), 8:10(153), 8:28(149), 8:25(151), 8:11(157), 8:06(156), 8:21(158). The first mile was really my only true marathon pace mile or close to it,  the rest were about a minute or so off but it was a good tempo type workout for me and I was really pleased with the effort. I wore my Nimbus 9's today for the third time this week and they felt pretty good, next week I hope to go a little further for my long run and see how I do!!!

I had some great tunes to listen to this morning, Blood Sweat and Tears, Rascal Flats, Peter Frampton, Boston, The Spinners,  Hamilton Joe Frank and Reynolds, U2, Kieth Urban, Steppenwolf, Billy Joel, and Led Zepplin!!! They really got me through this morning I am so glad the IPod was invented it helps me get my mind off my troubles...

See you Monday.

Nimbus 9 (39)

Comments
From Tom on Sat, Feb 02, 2008 at 16:05:16

Great workout Clay! Seems like you're really getting into a good groove the last while. Hope it keeps up for you.

From Curtis on Sat, Feb 02, 2008 at 21:55:18

Nice run Bro. Keep it up 6 min mile not that far off for you.

From MichelleL on Sun, Feb 03, 2008 at 18:07:21

We'd be happy to help you through some marathon paced miles on our Saturday runs if you want show up. I really appreciate when Sasha and Ted have coached me through some tempo workouts.

From Clay on Mon, Feb 04, 2008 at 12:23:22

Thanks for the invite. I am still not fully healed yet from my leg injury and so I am not doing alot of tempo runs but hopefully when spring gets here I will be ready. I then will diffently take you guys up on the offer, I just need a little more time to get to a 100% so I feel like I can handle it...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I sure hate having church at 1:00pm, I feel like I should get on the elliptical or do something, I can only read the scriptures for so long. Does that sound bad?

My toe that I broke a couple of weeks ago is really sore today and a little swollen... I don't think I really broke it but it was bruised pretty badly and now it is really sore. Hopefully it won't hinder me tomorrow when I run, I will probably ice to see if that will help!

Go New York Giants!!!!!!!!

Bring on the chips and dip, later of course!!!!

Comments
From MichelleL on Sun, Feb 03, 2008 at 18:05:10

You could hop on the elliptical during the game, though I would suggest a nap and a day of rest myself.

I often stretch while reading scriptures at home. Perhaps I should try that at church and see how the crowd reacts?!?

From Clay on Mon, Feb 04, 2008 at 12:24:41

Ya, I would like to see that!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.003.009.00

GIANTS RULE

ELI IS KING

 

I ran towards the Payson Park via Salem Canal Road, but the roads were so bad and it was snowing like crazy that I cut my run a little short. I got to my 3 mile mark and decided to turn back and head for home, it felt like I was running in quicksand the whole way and it was driving me nuts, I am so tired of the snow I am ready for some warm weather!!! The pace was extremely slow and by the time I was done my legs were feeling it bad, I just seemed to follow through and get it done so I am patting my self on the back for just finishing.

I then came home and shoveled all the snow on my walks and so I am counting that as cross training miles it took me about 45 minutes and my heart rate stayed above 115 so I am taking 3 miles for that... Total time for the 6 mile run was 59:06 My average pace was not even worth mentioning as the roads were so horrible it really hindered me so I am not even giving that, but I guess you can see it was not very good.

See you tomorrow.

Kayano 12 Orange (307)

Comments
From Jeff on Mon, Feb 04, 2008 at 12:48:30

I know Eli was named the MVP but you gotta give huge credit (co-MVP) to the Giants defense for holding the patriots to 14 points. Way to slog it out today Clay, it's better to get out and run in crappy conditions than not get out at all.

From Clay on Mon, Feb 04, 2008 at 13:44:48

Ya, I know they were awesome!!! But Eli has been so maligned by the media that it was so cool to see him drive them down and score like they did in the last few minutes... It was all Eli on that drive, I can't even imagine the pressure he was under, incredible!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.054.000.000.000.007.05

I ran out to mini GU corner and up to the red brick house just shy of GU corner, took about a 60 second walk break and then headed for home... It was nice out this morning, the roads were clear and it felt pretty toasty for a change and I was surprised at how ell my legs felt especially after yesterdays run and my legs were feeling pretty wiped out! I started with a warm up mile and then I eased into a little tempo run with a progression for each mile starting with; 8:13(148), 7:31(154), and then slowing mack down with, 8:01(153), 8:29(153). Then speeding back up with 8:17(156 had a small hill in that one), 8:09(157). My average pace was 8:13 with a total time of 57:51 and my heart rate average was at 153...

I felt very good with this run, my quicker miles are starting to come back down into more respectable range, I am still not where I want to be, and also I am not where I was before I had my injury but I feel like I am on the right track!!! I hoping to do some hill training this week, not a lot just throw in some smaller hills and see how I do. If I do them it will probably be Thursday because tomorrow I will be doing a recovery run...

Sere ya tomorrow...

Nimbus 9 (46)

Comments
From Tom on Tue, Feb 05, 2008 at 20:11:06

Clay I think you are definitely on the right track with your training. Keep doing what your doing, listen to the body, be careful at the grocery store :)

From Curtis on Tue, Feb 05, 2008 at 20:29:41

Nice job Bro. You are comning right along. You will kick SGM's Butt this year.

From Brent on Tue, Feb 05, 2008 at 22:19:46

Clay, good to see your positive attitude about running, expect you to be right with me at Hobble Creek.

Good training, Stay Cool B of BS Rools out.

From Clay on Wed, Feb 06, 2008 at 12:45:01

Tom,

Thanks. We need to hook up for a run one of these Saturdays, I could probably keep up with you for about a half of a block...

Curtis,

Thanks Brother, I feel like I am getting ready to break through these wall that seems to be holding me back!

Brent,

I haven't ran Hobble Creek before. Is it organized well? I know a lot people that run it, thanks for the encouragement too...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.400.000.000.000.004.40

I still can't understand my leg strength especially when I felt so good after yesterdays run., and then when I ran today I felt like I had hit the wall from the get go! I had a pretty hard run yesterday but not enough to totally wipe me out to the point that I really had to persevere just to get through today's run, I just don't get it... I am hoping with the less miles and a very slow pace this morning that tomorrow I will be feeling much better than today, or at least I hope so. I did have some good tunes on the old IPod this morning that made the run more enjoyable, it also gave me a chance to think about life and the difficulties that I am facing, and trying to find some solutions for some of those difficulties, (I didn't find any solutions). But that's okay, tomorrows another day..

See you tomorrow.

Nimbus 9 (50)

Comments
From jtshad on Wed, Feb 06, 2008 at 10:11:52

Hope you can find some solutions to your life issues. Keep on praying, running (great time to pray!) to have time to think and get centered.

From Kim on Wed, Feb 06, 2008 at 12:01:24

Good luck Clay! I hope the running can help clear your mind and help you find solutions. Life can be very difficult at times.

From Clay on Wed, Feb 06, 2008 at 12:40:24

Kim,

Thanks for the encouragement and my difficulties are a lot less than most peoples problems, a day at a time seems to work best for me...

Jtshad,

Running is my saving grace for clearing my mind and your right it does get me centered and back on track. The praying doesn't hurt either!!!

From Tom on Wed, Feb 06, 2008 at 15:11:48

Hey Clay hang tough buddy, sorry you've got some life stresses going on. Seems like we all get a turn to deal with difficult times. That might be the reason for being out of gas today. Hang in there, the running and praying sounds like good advice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.040.000.000.000.006.04

Another difficult run in regards to my legs their strength is gone and it was a very hard just to get through the run. I don't think I am over training, at least I don't feel like I am and my tempo runs I only do once a week and there not all out tempo runs... I don't know what is up with me. I guess I will See how I do tomorrow and go from there.  My run on Saturday was an up beat run but my average pace was around 8:28 and then Tuesday I had a faster run and my average pace was 8:13, so I don't know if that did it or what.  Maybe my legs are just spent. I used the "stick" last night on my legs and it didn't seem to help, I was really running out of steam towards the end of my run this morning, I had to really concentrate.

Total time was; 54:52 and my average pace was at 9:05 heart rate was at 138. I hope my legs get to feeling better soon, I am thinking of entering the strider's half marathon in April so I need my Toe and my legs to get with the program.

Kayano 12 Orange (307)

Comments
From Tom on Thu, Feb 07, 2008 at 14:10:20

Clay sorry to hear you've got the dead-leg thing going. I've been through spells where I've had that as well. For me it can be caused by a whole bunch of things, i.e. over-training, lack of sleep, any kind of stress, bad diet, etc.

Hope you can identify what the problem is and resolve it soon. Hope to see you at Strider's (actually I would imagine we WILL actually see each other one of these Saturday mornings before then).

From Clay on Thu, Feb 07, 2008 at 15:04:29

Tom,

I think it could be a combination of everything you said above, i.e. lack of sleep, stress, and bad diet... Although I don't feel overly stressed, things have been tough at work the last couple of years and money is tight as usual but I'm use to dealing with that. Maybe it is finally catching up with me. And my diet is always a little shaky, its those darn cherry Pepsi's from Glades Drive-in that do me in.

But I really do appreciate your concern, I've never met you but u seem like a concerned friend and I really do appreciate it!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest this morning. My toe has finally had enough, it was swelled up like a balloon and very very sore! I had my Brother-in Law take an ex-ray and its not broke just a real deep bruise that I keep aggravating, I might run a couple of miles later this afternoon depending on how I feel and if I can get the swelling to go down...

See ya then.

Comments
From josse on Fri, Feb 08, 2008 at 20:55:56

Are you icing your toe after you run and through out the day? If not i would.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running again today, my toe is still swelled and giving me some problems so I have taken another day off. I hope to be back to start the week, but we shall see... It was sure a nice day out there today, it would have been nice out there running and enjoying it. oh well there's always next week...

Comments
From Tom on Sun, Feb 10, 2008 at 09:47:39

Nice new picture Clay! Sure looks like someplace I'd like to be right now. Now maybe I'll be able to recognize you when we cross paths one of these days.

Good luck with the toe problems.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today, but I am hopeful about tomorrow...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.080.000.000.000.007.08

I finally was able to muster up a run and boy was it nice outside.. It feels like spring is on its way, at least it is teasing us anyway. I ran out to the old BYU farm via Salem Canal road I could not seem to keep my speed down, it wasn't like I was going fast but I felt like I was going faster than I should be. All my pace miles were right around 8:30 mile except for 2 of them but even those were still below a 9:00 minute mile. My average pace was 8:35 with my heart rate average at 151 and total time was at 1:00:10, my legs felt good from the 4 day layoff and my toe was negligible or not to bad, but we shall see how they are in the morning. I hope to be getting more sleep in the next couple of days, it has been a ruff couple of days, well four really tough days but life goes on...

I did have some good tunes this morning to help things along, Eagles, Peter Frampton, Billy Joel, REO SpeedWagon, Blood Sweat & Tears, Rascal Flatts, and last but not least, Journey...

Thank you boys!

See ya tomorrow

Asic 2130 (7)

Comments
From JeffC on Tue, Feb 12, 2008 at 11:01:20

Glad to hear you were able to get out and enjoy the pre-spring weather. Hope that toe gets feeling better soon.

From Tom on Tue, Feb 12, 2008 at 18:30:36

Great that you had a good run today. Hope tomorrow is just as good.

Good tunes. I think we must be from around the same era.

From Clay on Tue, Feb 12, 2008 at 19:18:05

Ya Tom, I am headed for 45 pretty quick here its funny because my mind still thinks I'm 25, go figure...

They only thing I was missing was a little Fleetwood Mac...

From curtis on Tue, Feb 12, 2008 at 20:30:44

Good job today Bro. Sorry the last few days have been a pain. It's a good thing perfection is an eternal trek, cause I know I'm going to need it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.040.000.000.000.006.04

I ran the Salem Canal Road to Payson park out and back, I didn't quite make it to the park because of time restraints I was about a half of a mile short... My goal today was not to worry about my pace so much and just try and take it easy I wanted to see if my legs will recover going slower or if on the recovery days I need to go less miles. My toe was really sore last night so I iced it and this morning it didn't bother me but I am having a hard time trying to get the swelling out and it is sore to touch, so I don't know what is up with it all I know is it isn't broken. Average pace was 9:21 Heart rate average was at 144 which doesn't seem right I might need to change my battery, and total time was 56:29.

Not much else to add, kind of boring I know but such is life.

Nimbus 9 (56)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running. I'm just a lazy BUTT!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.225.001.000.000.007.22

I felt really good today, and it might be that I have some motivation now that I've entered the strider's 1/2 Marathon... My legs felt good and my toe felt good and I wanted to see if I could hold a faster pace through the whole run, I wanted my average pace to be about a minute off my marathon pace... I started off a little quicker than I wanted to but I felt strong and just progressed form there, each pace a little faster and then try to hold that pace till the end. I ran to Payson Park out and back and it has some rolling hills in it so it is a little challenging my splits went as follows; 8:38(139), 8:14(148), 8:21(153) hills start. 8:12(147), 8:07(156), 7:55(159), 7:37(164), .22(701)... Average pace was 8:09 with my heart rate at 152 total time was 57:09 this is a PR for this course, with is pretty good considering the rolling hills which don't start until you are about 2.3 miles into the run.

I don't know how I will feel tomorrow for my long run but I am hoping I won't be spent, but if I am I will hold on to today's run to get me through!!!

Asic 2130 (13)

 

PM- I am coming down with a cold, I have felt it coming on all day long... AHH. I am hoping that I will be able to get some miles in tomorrow but that depends on how I am feeling. I am popping vitamin C like its candy hoping to stave it off but the way my lucks been going lately, who knows!!!

Comments
From Tom on Fri, Feb 15, 2008 at 10:09:48

Nice job on pace today Clay. Especially since it was really cold, you should be able to do this quite a bit faster in nicer conditions. Glad to hear you've signed up for Striders. That reminds me that I need to get Kim and I signed up.

From JeffC on Fri, Feb 15, 2008 at 11:11:22

Nice run today Clay. Knowing how the weather was down here I imagine you did that run in the freezing cold. Nice PR for the course as well. That always makes the effort worth it.

From Tom on Fri, Feb 15, 2008 at 16:06:46

Hey Clay did you signup online for the 1/2 marathon? I'm trying to sign Kim and I up but it looks like on runnercard.com the only signup is for the entire Strider's series of races (3 races), not just the 1/2 marathon. We're only interested in doing the 1/2. But perhaps to pick and choose from the series we have to send snail mail registration?

From Clay on Fri, Feb 15, 2008 at 17:37:29

Tom, I just sent it through the mail today. you can print off an entry form and just check the 1/2 marathon and then send it in... Go to the striders website to get entry form.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

What a brutal night. I have never had anything hit so fast! Needles to say there will be now running today, my throat hurts so bad and I have no energy, my brother-in-law the doctor says it sounds like strep... So I will be getting on and antibiotic ASAP, I'm going back to bed....

Comments
From Kim on Sat, Feb 16, 2008 at 11:13:12

Take good care of yourself Clay! I've only had official strep once and that was enough! If I were you I'd get the antibiotic in the hind end...it works so much faster than taking 3 pills every day for 10 days!

BTW: I'm assuming that is your wife in the picture with you. She sure looks familiar to me. But I have no idea how I would know her. I don't really know too many people from your town.

From Tom on Sat, Feb 16, 2008 at 11:50:14

Ditto what Kim said Clay. Hope you get better quick, seems like you've had an unlucky spell with various ailments and injuries lately. Hopefully this is the last of it.

Finally saw the elk herd today.

From Clay on Sat, Feb 16, 2008 at 14:26:37

Kim she is Cindie Black, at least that's her maiden name, shes Cindie Simmons now! Shes from Salem so maybe you guys have crossed paths...

Tom, I was really looking forward to today's run I am finally getting over all these little aches and pains that have been holding me back, and then I catch this darn cold but I will be hard at it again on Monday. I finally have some motivation since I entered the Strider's Half, I don't know how ready I'll be but I will do my best.

I'm kind of excited...

Take care.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest... I am feeling slightly better today. I am hoping that I will be ready to go tomorrow morning, nice and easy though. My miles need to be 40 plus this week whether its on the road or the treadmill, its suppose to be good most of the week, I should be okay to get out on the road.

 

See you then...

Comments
From James W on Sun, Feb 17, 2008 at 17:01:32

Hope you feel better soon, Clay. Take it easy the first part of the week. I seem to be a slow learner when coming back from illness, and tend to overdo it in my eagerness to return, only to break down again.

From Clay on Sun, Feb 17, 2008 at 23:15:19

Will do James, thanks for checking in on me.

From Curtis on Sun, Feb 17, 2008 at 23:57:30

Sorry to here you are not feeling well. I hope things are on the mend. Have a good week. I am still working sat. morns. and have been doing my sat. runs after work around 10 a.m. or so. Rest up and get better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.131.000.000.000.007.13

I ran to Payson Park out & back, I was kind of concerned with the rolling hills and me being sick still, I wasn't sure how I would respond and I was pleasantly surprised... I really tried to work on my form this morning and try and stay smooth throughout the run, I think I accomplished that for the most part. May average pace was 8:39 with my heart rate at 154 and the total time was 1:01:44. It was still cold this morning but once I got moving it was tolerable I am so ready for spring and summer to get here it has been a long winter. I also did my standard workout on the upper body with the Bowflex, I am going to integrate that workout back into my routine along with the core training. Even though I have been sick I feel pretty good I don't know how I feel tomorrow but I am hoping for the best, I have seven weeks until the striders half so I have to stay with it and keep improving each week, I can't let Lybi beat me!!!

See ya tomorrow.

Asic Nimbus 9 (63)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.040.000.000.000.007.04

I ran out to the old BYU farm and to the red brick house just shy of GU corner, still very cold and my legs reminded me that I am still fighting off an infection and they would not let me get going, it was brutal... One of my splits was a 10 minute mile, I mean I was barley moving my legs felt like they were in quicksand and to be honest with you I don't know how I got through it this morning! Its a good thing I had some great tunes to get me through or it would have been a total loss... I will have to see how I feel in the morning so I can determine how far I will go for tomorrows run, I know I will run but it might not be as far as usual I need to get over this cold and infection.

Average pace was 9:15, total time was 1:05:12, heart rate hovered around 144...

I also did the standard core training, push-ups and crunches using the rubber ball I was weak doing that as well.

Asic 2130 (20)

Comments
From Tom on Tue, Feb 19, 2008 at 13:41:57

Good job gutting it out and getting the run done even with the dead legs. Hopefully you're past the worst of it as far as the cold/infection.

From Clay on Tue, Feb 19, 2008 at 13:47:13

Tom

My legs just haven't responded well lately. I don't know if it is the cold/infection or if I am over training, its been a weird deal.

But I will keep pushing on.

From Tom on Tue, Feb 19, 2008 at 13:50:33

Clay I seem to be having a lot of dead leg trouble myself as of late. Not sure exactly why, I'm thinking the cold weather has a lot to do with it. Also in my case I've been trying to force some of my tempo runs and doing them too fast. Hopefully with warmer temps and being smart and listening to the body we end up in peak condition for later in the year.

From Clay on Tue, Feb 19, 2008 at 14:25:37

I hope your right Tom because I have been really struggling the last 2 or 3 weeks. I don't eat real great and maybe that has something to do with it. I mean I don't eat real bad either, well atleast I don't think I do...? I think you know what I mean.

From Curtis on Tue, Feb 19, 2008 at 20:43:34

Do you still have the boxes of hersheys choclate bars in your bedroom closet? I know there full of antioxidents, right?

From Clay on Wed, Feb 20, 2008 at 11:40:15

I'm all out Brother. I need to go to Sams Club and get me some more!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.062.000.000.000.007.06

My legs felt a little better this morning which is surprising I rolled them with the "Stick" last night before I went to bed so maybe that had something to do with it, they weren't great but the were better than yesterday's trek. I headed out towards Payson Park but cut the hill portion out, there is one 300 meter hill just as I am coming into Payson but I took it easy up that one. Warmed up with 3 easy miles and then on my way back picked it up for a few miles, not real fast but my legs had some spring in them, once I got back to my house I did a loop around there to tack on another mile to get my seven miles in for the day.

The thing that was good about today's run was I determined when to slow down and speed up and not my body telling me, my goal is to get were I can run 7 miles as a true recovery run and not have to try and recovery from  fatigue so I can run the next day. Once I have that accomplished then I feel like I  can attack the higher mileage and get stronger.

Average pace was 8:39 heart rate average 150, total time was 1:01:05. My splits went as follows; 8:49(139), 8:54(145), 8:54(151), 8:18(148), 8:34(155), 8:43(156), 8:21(156).

I had some more good tunes this morning to get me through and I was pleasantly surprised with the temperature I was slightly over dressed, which is a change!

See ya tomorrow.

Nimbus 9 (70)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.055.000.000.000.008.05

I had a fever last night as a result of the cold that I have been fighting so my wife wouldn't let me run this morning until my fever had broken, and that didn't happen until 11:00 am while I was at work... After lunch I came home and took a nap and then put on my gear and headed out, boy was it a nice warm day and I over dressed for the first time this year. I decided I would take it a mile at a time just to see how I do, as I got into the run I felt pretty good and so I just went along enjoying the scenery. I ended up doing 6 miles and then when I got home my son wanted to go a couple of miles, he is getting ready for soccer, so I went a couple more with him. Boy I wish I was 30 years younger because he just toyed with me for the first mile and a half and then he left me in the dust and I thought I was doing pretty good clipping a long at about a 7:40 pace and being sick and yada yada yada. But then I realized there is no substitute for youth and when I was his age I couldn't even brake a 9 minute mile so I patted my self on the back and then took another nap!

My splits went as follows; 8:09(145), 8:21(151), 8:25(150), 8:15(154), 8:23(161), 8:05(163), 7:41(158), 7:39(160). Average pace was 8:07 with my heart rate average at 155 total time was 1:05:20.

I felt really good about some of these splits even though they are not quite where I was before I got injured but they are coming down. And then you add in that I have been sick and that makes it even closer  to where I want to be! I don't know how I will recovery for tomorrow mornings run but I will deal with that when it gets here...

See ya tomorrow.

Asic 2130 (28)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.000.005.15

I knew this morning would probably be a tough run where I ran yesterday afternoon, but my legs weren't to bad. I stuck with the 5 miler and some change just help me to recovery for tomorrows run, I still don't know how far I'll go tomorrow it is going to depend on how I am fighting the cold and my strength level. I have had a pretty tough week with this cold and infection that I have been fighting, but this to shall pass. It was warmer still this morning but it looks like we could get some more snow today and Sunday, hopefully it will be minimal...

I went nice and slow this morning just trying to knockout the cobwebs out of the old legs and I was pleased with the run that I had yesterday so nice and easy was on the menu today. My average pace was 9:09 with my average heart rate at 144 total time was 47:12. Not much else to say, kind of boring but productive!

See ya tomorrow.

Nimbus 9 (75)

Comments
From Tom on Fri, Feb 22, 2008 at 15:58:33

Good job this week getting good mileage despite plenty of good reasons to take it easy. Hopefully the cold/infection is close to history.

Perhaps we'll see you on the roads tomorrow morning.

From Clay on Fri, Feb 22, 2008 at 16:15:55

I will keep my eye out for ya and then maybe we can actually meet and shake hands.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.070.000.000.000.0011.07

I ran out towards the riverbottoms trying to set my site on actually meeting Tom and the gang and as I came off the hill from GU corner I passed a runner that looked like Tom and then I passed a girl who looked like Kim, I think Kim saw me turn around and got a little nervous but as I made my way back to GU corner they were waiting and we were finally able to put a face with the name, thanks to Michelle L for the introduction and breaking the ice... It was so cool to finally meet them they are so nice and Kim is just like she is on the Blog a ray of sunshine. After talking for a bit I headed for home to check on my lovely wife who has been sick in bed the last couple of days from the flu. She was doing fine so I headed out to the old barn for a couple more to give me 11 miles for the day. After talking with Kim and Tom I thought I started my watch but I must of hit the lap button and I didn't notice if for about a mile and a half, so I had to reset my watch with about 2 miles to go for the first 9 miles. Needless to say my times are all screwed up but no worries, I know my average pace was around 8:30 for must of the run. I did run a 33:20 for 4 miles after I reset my watch and that was at the end of the run so I was pleased with that...

When I got home the second time my son Ethan was waiting in his basketball uniform and informed me that his game was at 9:00 am, luckily I cut my run short today or I would have been in trouble. But being the kind of kid Ethan is he told me not to worry and he knew that I was training and that we had plenty of time and that he was just glad that I made it home, not bad for a 10 year old kid. Sometimes kids become who they are in spite of their parents and as I got in the shower I broke down in tears that a 10 year old has such compassion and understanding considering what he has been through, I am truly blessed!

This has been a great day. Not because of the run, but because of the people that I have in my life and the blessings that come with that...

See ya Monday.

Asic 2130 (39)

Comments
From Tom on Sat, Feb 23, 2008 at 14:37:28

Great to meet you today Clay. Nice blog entry today, sounds like you have a great family. Hope you are past the flu and hope your wife is also soon recovered.

From Curtis on Sat, Feb 23, 2008 at 15:03:49

Good job today Bro. You are one of my many hero's.

From MichelleL on Sat, Feb 23, 2008 at 18:52:28

It was so nice to meet you Clay. Thanks for not breaking out your pepper spray (I realized that I slapped your arm or something and that touching was grounds for self defense :) I had a good chuckle at myself). I'm sorry I couldn't stay and chat more, I just needed to get going and find some one to run with since I slept in. I am sure we'll see you again soon.

From James W on Sat, Feb 23, 2008 at 20:19:35

Excellent week of running, Clay - looks like the injuries are behind you and you are ramping up your mileage again. You beat me by 2 miles this week! Keep up the great work . . .

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.131.000.000.000.007.13

I ran the Payson Park Loop via Salem canal road. Legs still felt a little trashed from Saturdays run but as I got loosened up they seemed to come around. Went a head and did the rolling hills that go with this route and considering the tired legs I handled it pretty well, so that was a good sign! My goals for the week are just to keep the mileage right around where I had it last week, 40 to 45 miles would be good and with no injuries... I would like to incorporate Harry's Hill into the equation but I might weight until after striders to do that just because I don't want to over do it. But, I will have to see how it goes and may be I can add that in every other week, right now with the increase in mileage and getting over the nagging injuries I just want to play it safe..

My average pace was 8:40 with my heart rate at 144 with my total time at 1:01:46 I had one Marathon pace mile, well it was about a minute off my actual pace,  8:12 (150) I think my marathon pace is right around 7:15 to 7:30 right now.

See ya tomorrow.

Nimbus 9 (82)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.050.000.000.000.007.05

I ran out to the old BYU farm just pass the red brick house and then turned around and headed back to my house. Legs were a little dead still so I decided to just take it easy and enjoy the scenery, it was a lot warmer this morning and it felt nice. Its suppose to be nice all the way through the week so that is very exciting, its always nice to have the warmer weather. My average pace was 9:06 with my heart rate at 140 total time was 1:04:09, I still have a bit of a cough so I'm thinking maybe the dead legs are a result of not quite getting over my cold and flu yet but It is nice to see that my wife is finally getting up and around she was really having a rough time there for the last little while...

Well that's about it kind of just a boring recovery run, nothing to exciting!

Asic 2130 (46)

Comments
From JeffC on Tue, Feb 26, 2008 at 10:50:25

I look forward to these recovery days now. Even though they don't seem to do much they really do help me get ready for the next big day. I hope you get over the flu thing soon. I feel as though I may finally be getting the bug that has gone through my family. My luck may finally be running out. Keep on truckin!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.080.000.000.000.007.08

A very very rough run. My legs were dead again and I am starting to get some pain again around the same area by my shin! Its not hurting real bad but any kind of discomfort in that area and I start to get a little nervous, it didn't really affect my running and it's not tender so I guess I will just have to watch it and see how it goes. Since my legs were dead again I decided to take it real easy and I did, my average pace was 9:27 it felt like I was barely moving. I hope I get some of my strength back tomorrow, if I don't I might cut my mileage back the next couple of days and take it easy. I am going golfing down to Delta today, I haven't played since the end of October longest stretch ever, but I have been working on my swing during the off season and I am hoping for some improvement from last year. I am going to work a little harder at it this year...

Not much else to say except see you tomorrow.

Nimbus 9 (89)

Comments
From Kim on Wed, Feb 27, 2008 at 10:01:42

Hey Clay, Be a little careful when yo say you feel you are barely moving at a 9:27 pace! I feel like I'm cruising right along at that pace! Good luck on the golf course. Hope Cindie is all better!

From Tom on Wed, Feb 27, 2008 at 10:08:43

Hope you can get a handle on the dead legs and pain. I think your plan of cutting back and taking it easy is the right move.

Have fun golfing, I'm a bit jealous.

From James W on Thu, Feb 28, 2008 at 23:30:44

Clay,

What kind of surfaces do you run on? You might consider finding some softer surfaces to run on to give you a little more cushioning, although that might not work until the snow melts :) Be careful and listen to your body. If it starts complaining any more, it is trying to tell you something. One day of slight discomfort isn't anything to worry about, I don't think.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.020.000.000.000.006.02

I did not run this morning, so I took off work a little early and came home and ran... What a beautiful day too. I just wanted to get out and keep the pace comfortable but also make it feel like I was working a little bit, I headed towards mini GU corner via canal road and then turned and came back. Nothing fancy just put the tunes on and head out and enjoyed the scenery. Average pace was 8:30 with my heart rate at 146 and total time was 51:09, I  hope to run a few tomorrow and then do a 12 or 13 miler on Saturday.

See ya tomorrow morning.

Asic 2130 (52)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.040.000.000.000.006.04

When I first started out this morning I was not feeling real chipper in the legs but as I got going they seemed to loosen up and I was able to run at a nice comfortable pace. I ran the Payson Park out and back but I didn't make it to the park I turned back at a half of a mile short of the park. My average pace was 8:41 with my heart rate average at 144 and total time was 52:35 a little slower than yesterday but I wanted to take it easy and listen to some tunes and enjoy it. My goal for next month is to run everyday, 6 days a week, and do some hills, with Strider's 1/2 coming up quick I would like to be in decent shape so I can perform well. But considering the time that I've had to prepare it might be more like a training run than an actual race, but we shall see. I hope to do a 12 or 13 miler tomorrow for my long run, I felt pretty good these last couple of days as far as my legs go so I am hoping for a good run tomorrow...

See you then...

Nimbus 9 (95)

Comments
From JeffC on Fri, Feb 29, 2008 at 11:15:14

Clay that sounds like a good goal for you. Take it easy on the hills and the striders and don't over do it. Be careful out there and happy training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.074.000.000.000.0013.07

I ran out to the riverbottoms and tree line road and then while I was down there I did a little two mile loop and then made my way back home. Passed all the Spanish Fork crew, Michelle and McKenzie and Pat Loss and the boys, they were kind enough to lend me a drink at GU corner.  I was able to meet Karl Hanson and a couple f other guys who I have heard about because of there tremendous speed, something I can only dream about having. I had 4 miles that I would consider Marathon pace miles, well at least they were closer to what I want, about 30 seconds off is all. 8:16(152), 8:05(157), 8:00(152), 7:56(148), I don't know what happened on my heart rate on that last one, weird. My average pace was 8:23 with my heart rate average at 152 and my total time was 1:49:44.

I felt pretty good leg wise, I kind of got tired towards the end, but one of my fastest miles was at the end so I was pleased with that. I do have a little stiffness down towards my angle on the front part of my left leg, which is kind of weird, I will have to watch that.

That's about it nothing to exciting but I was very pleased with the run... Time for a nap.

See ya Monday.

Asic 2130 (65)

Comments
From Tom on Sat, Mar 01, 2008 at 18:14:58

Good run Clay! Kim and I slept in too long so I guess we missed you. Maybe next time. Good job on the miles this week. Do you have any races before Striders 1/2?

From Clay on Sat, Mar 01, 2008 at 23:44:01

Thanks Tom. I don't have any other races coming before striders 1/2, that will be first race of the year and I'm kind of nervous. My last race was back in August when I ran the Riverwoods 1/2 so it will be interesting to see how I do. I don't really feel race ready right now but I have a few more weeks to work at it!

See ya around.

I hope things are going well with the arrangements for your Dad, he sounds like a great guy I wish I could of met him!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.142.000.000.000.007.14

I ran out to Payson Park and then headed back home my legs felt pretty good this morning which is a pleasant surprise after my long run on Saturday... I had a couple of semi Marathon pace miles sandwich in between my slower miles those were7:50 (150) and 8:01(152) respectively. My average pace for the run was 8:25 with a total time of 1:00:08, my average heart rate was 146 so a pretty productive run all in all. I am hoping to incorporate Harry's Hill into the mix this week and see how I do, I haven't ran that route for about 5 months but I feel like I'm ready.

See ya tomorrow.

Nimbus 9 (102)

Comments
From Kim on Mon, Mar 03, 2008 at 10:20:59

Clay,

Thanks for your sympathy and comments on my father in law!

Tom's been telling me about Harry's Hill. He said he will help incorporate that into my summertime marathon training.

Now that I've met you it would be really nice to meet Cindie some day. I wish she were a runner too! Maybe we will have to have a Utah County runner dinner sometime that non running spouses can come to. Good job on the run this morning!

From JeffC on Mon, Mar 03, 2008 at 11:12:09

Nice run Clay, glad to hear the leg is feeling better. Harry's hill doesn't sound like too much fun but I'll bet it's a great workout.

From Clay on Mon, Mar 03, 2008 at 14:40:02

Kim- that would be fun. Cindie would love it she would talk your ear off!!!

Jeff- Thanks for the encouaragement. Harry's Hill is brutal but I am kind of excited to see how I will handle it...

From Tom on Mon, Mar 03, 2008 at 15:50:26

Harry's hill can be pretty brutal, however if you ever want to REALLY have some fun you need to run up Loafer mountain up to the cabins. It makes Harry's not seem so bad anymore. Need to watchout for bears though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.020.000.000.000.006.02

My legs were dead this morning and as a result I cut my run about a mile short... This was what they call a true recovery run, slooooooooow. I ran out to mini GU corner and then headed back home, total time was 56:07 average pace was 9:20 and my heart rate average was 139... I'm not going to read to much into this run other than I must of been tired from the last couple of runs, I have pushed it pretty good to what I'm use to. I was thinking of doing Harry's hill tomorrow but that will depend on how I recover and feel tomorrow, maybe I might have to wait until Thursday, I don't know!

I also did the standard core training today, sit-ups and crunches and that's about it.

See ya tomorrow.

Asic 2130 (71)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.092.001.000.000.008.09

I ran Harry's Hill this morning the first time in about 5 months, my legs felt bouncy and had some zip in them which is a good sign. I plan on doing this run once every couple of weeks until summer gets here and then I will start doing it once a week to prepare for SGM. When I turned the corner and that hill was staring me right in the face I thought Oh Crapola! My legs felt real good going up but my lungs were having a hard time, I was averaging an 8:30 mile for most of it but then lost it towards the end a little bit and ended runing it in 9:08which is pretty good for me. I then extended my run up towards the mail boxes at woodland hills but I went about half way to my 4 mile mark and then headed back down the same way I came via Harry's Hill. I took it pretty easy coming back down as to not injure anything, I feel really good about this run, very pleased! My legs were getting pretty tired towards the end but I was in a cool down mode at that point anyway. I know my legs are going to be trashed for tomorrows run but I feel like that is a good thing because as they say "No Pain No Gain"...

Average pace was 8:34 with my heart rate average at 147 total time was 1:09:19...

See ya tomorrow

Nimbus 9 (110)

 

Comments
From JeffC on Wed, Mar 05, 2008 at 11:02:47

Great run Clay! Way to get out there and take it to the hill.

From Tom on Wed, Mar 05, 2008 at 15:45:09

Nice pace today Clay especially with Harrys in the mix. Good training for Veyo. I haven't run Harrys since last fall, I guess one of these Saturdays I'll have to buck up and give it a shot. I could certainly use more hill training.

From Clay on Wed, Mar 05, 2008 at 18:04:29

Thanks Tom & Jeff. It is a brutal hill it just keeps going and going and you never think your going to make it to the top, but you eventually do...

From Kim on Wed, Mar 05, 2008 at 18:11:05

You're a regular ole' Tigger out there with the bouncy and the zip! Way to go! I'm glad someone's got it going for them today....it's not me. But that's ok, I have my good days too!

From Lybi on Wed, Mar 05, 2008 at 18:27:23

Great job Clay! Way to conquer Mt. Fuji!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.032.000.000.000.007.03

I was curious on how my legs would recover after my hard run yesterday and I was pleasantly surprised, again they had some bounce and zip in them which was really a incredible considering I have been battling leg fatigue the last month... I was able to handle a pretty steady pace throughout the whole run, I ran out towards the BYU farm as that is the flattest course and I didn't want to have any hills to contend with. My average pace was 8:23 with my heart rate average at 145 total time was 58:54. I am truly pleased with this run and I feel like I am taking a big step forward with good things to come, but I always leave the door open for set backs as this is the nature of this hobby or sport, whichever you prefer... Hopefully my legs will co-operate again tomorrow and Saturday, there is always that chance of delayed reaction to the hard training, but I will keep my fingers crossed: )

I also did the standard core training with push-ups and sit-up and crunches using the rubber ball.

See ya tomorrow.

Asic 2130 (78)

Comments
From JeffC on Thu, Mar 06, 2008 at 11:26:21

That is a great run Clay. Good news that your legs seem to have recoverd nicely. Seems like we go through these stretches of extra fatigue once in a while and then our consistent training eventaully pays off. I think you consistency is starting to pay off.

From James W on Thu, Mar 06, 2008 at 12:24:28

Way to go, Clay - sounds like a great run to me as well. Keep up the good work, and keep taking care of and listening to your body. You are well on the road to getting back to where you wanted to be last year before the stress fracture.

From Clay on Thu, Mar 06, 2008 at 12:52:39

Thanks guys for the support. I hope you are right, I really feel like I am turning the corner and I guess only time will tell... My next goal would be to get my speed back so I can catch you guys!!!

From Tom on Thu, Mar 06, 2008 at 15:30:20

Looking good Clay! Keep it up and the speed will come soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.130.000.000.000.005.13

Fridays have become my real recovery day, less miles at an easy pace to prepare for Saturdays long run... Ran out towards Payson out and back, nice morning, my legs felt good again and I really had to watch my pace because I went out to fast and really tried to slow down on the way back. My average pace was 8:44 with my heart rate at 139 total time was 44:54.

It was nice just taking it easy this morning, it gave me time to reflect on life and the difficulties we all face. My brother Curtis and I went over to the hospital last night to give my brother Shane a blessing. He has had a tough go of it physically suffering from diabetes since he was 12 or so and he hasn't taken care of himself the way that he should. His kidney's are failing him now and he has to go on dialysis and he's basically blind, but one thing that has struck me about my brother is he never complains, always up beat and he loves his family with all of his heart. Isn't that what life is all about:) If you new Shane and the life that he has led you would truly be amazed. So I decided out there today that I need to take life one day at a time and enjoy it every minute, and never take for granted those things that are important because life can be so short...

See Ya Tomorrow.

Nimbus9 (115)

Comments
From Tom on Fri, Mar 07, 2008 at 17:38:55

Clay sounds like you have a great family and some great brothers. Hope Shane can be blessed in his struggles.

From Clay on Sat, Mar 08, 2008 at 11:11:57

Thanks Tom. I hope things go well for you and Kim this weekend with your Dad's Funeral your in our prayers...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.030.000.000.000.0013.03

This was a brutal run today, my legs were thrashed from the get go and I think I contribute that to the hard week of training, I also walked 9 holes of golf yesterday so maybe that didn't help. Its a good thing I didn't walk the whole 18 or I would have really been in bad shape... My average pace was 8:55 and the total time was 1:56:09, I like to keep my average pace under 8 and half minutes but it just wasn't going to happen today, my average heart rate was 140... I had 1 mile that was at an 8:24 mile pace but the rest were above that and pretty laboring for most of the run I had a rough time finding my rhythm and holding it.  Its a good run to have over and done with.

I ran out to the riverbottoms and tree line road and then did my 2 mile loop down there and then headed back home. Passed some of the Spanish Fork group, Pat Loss and the boys along with that McKenzie chick whose quicker than a cat, I'm glad I am always going in the opposite direction of her or she would chick me for sure, and I can't have that!!! Of course I'm so slow most time I am going to get chicked anyway so I don't know what the big deal is, Sheesh.

Asic 2130 (91)

 

Comments
From JeffC on Sat, Mar 08, 2008 at 15:08:44

Chicked or not, that is a nice run today Clay! That's not a bad pace either. No sense in beating yourself up on the long run. Great week for you and nice mileage. Stay healthy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.140.000.000.000.007.14

I ran out to Payson Park out and back. Legs felt really clunky today so I took it pretty easy again. I think they are still wiped out from Saturday's long run they just feel dead... I want to get in a real legitimate tempo run this week, maybe Wednesday or Thursday depending on how I feel. My average pace was 8:56 with my heart rate average at 136 total time was 1:03:48 not much else to say except I hope I have a little more bounce and spring to my stride tomorrow, but we shall see.

See ya tomorrow.

Nimbus 9 (122)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.042.000.000.000.007.04

I decided to do a little tempo run this morning, my legs were feeling pretty good so I started with a 2 mile warm-up at an 8:37 pace and then eased into my tempo run. The first mile was a surprising 6:57(154) and my heart rate seemed to still have some give in it. After that I did a recovery mile, 8:33(143), I just wanted to see if my leg was okay I still worry about that so I wanted to be sure...  I then eased into another tempo mile and that one was slightly slower but more like my marathon pace, or should I say my true marathon pace, 7:11(157). I seemed to be laboring just a bit more on that last mile although it was slightly up hill at the end, but my legs were getting tired anyway,  I then did a two mile cool down to finish off the run... My goal after this run is to work up to a 3 mile tempo run with no recovery in between, I am pleased with this run but I have a lot of work to do but I feel I am on the right track. My main goal right now is to stay healthy, improve my speed, or at least get my speed back and then get some hills in. My average pace was 8:13 with my heart rate average at 146, total time was 57:53

I also did the standard crunches and push-ups using the rubber ball and alternating between sets of each...

See Ya Tomorrow.

Asic 2130 (98)

 

Comments
From JeffC on Tue, Mar 11, 2008 at 10:12:23

Great tempo miles Clay! You look like your getting your speed back. Way to stay a little cautious about pushing it too hard too soon. Good things come to those who wait......and work.

From Tom on Tue, Mar 11, 2008 at 18:58:00

Great run today Clay! Jeff is right on with everything he said.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.070.000.000.000.004.07

Not much to say about today's run other than My legs were gone from yesterdays tempo run, and I mean they were really gone!!! I felt like I was back in High School trying to break a 9:30 mile and let me tell ya it didn't happen! My heart rate never got above 130 very very sloooooooooooow....

Oh well, no pain no gain. Hopefully tomorrow I will have my legs back.

See ya then.

Nimbus 9 (126)

Comments
From Kim on Wed, Mar 12, 2008 at 11:30:16

Hey Clay,

When you say your legs were gone it made me think of the little guy at Tom's dad's funeral who asked if they cut grandpa's legs off. The mortician opened up the casket for him so he could see that grandpa's legs were still there. I'm sure your legs will be there for you next time!

From Clay on Wed, Mar 12, 2008 at 11:42:46

Aren't kids great they see things from a totally different perspective than us old folks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

I ran out to the old BYU farm, out and back my legs felt a lot better this morning so I did my regular 7 mile loop. My average pace for that loop was 8:36 with my heart rate at 141 total time was 1:00:40... After seeing my daughter of to the bus I decided to head out to the old Barn on Canal Road for a few more, I kept it a nice easy pace just trying to cool down and that was an average pace of 8:55, total time was 18:06. My average heart rate was 138, legs felt pretty good through both runs and so I was happy with that, I hope that tomorrow I will be able to do another recovery run to get ready for Saturdays long run. My goal for next week will be to have a reduced mileage week as this is my 4th week in row of higher mileage, at least for me its higher mileage...

Last night I had the opportunity to go with the youth in our ward to the temple to do Baptisms for the dead, it was a lot of fun mainly because I was able to go with my daughter Abby and dunk her a few times, it was a great experience... She's a great kid and I am very blessed to have her in my life, she keeps me on my toes!

See ya tomorrow.

Asic 2130 (107)

Comments
From Tom on Thu, Mar 13, 2008 at 09:07:30

Clay I was looking for you this morning as I headed out past GU corner and towards the dairy but I guess I must have missed you. Didn't see another soul but it would have been hard to see anyone with how DARK it was!

Good week of running for you. I'm glad to see you and your brother starting to get back into the groove again.

From Clay on Thu, Mar 13, 2008 at 11:06:57

What time were you out there? I usually leave my house in Salem around 6:10 or so. I am sick of the dark as well. I was just getting use to the lighter mornings and then daylight savings time hit us, oh well this to shall pass...

I am happy to have brother back out there on the roads too, he has had a long tough road.

From Tom on Thu, Mar 13, 2008 at 11:12:11

I was probably a bit ahead of you. I left my house around 5:30 and probably reached GU corner a bit before 6. I ran down powerhouse and took the left toward zephyr but turned around before the hill because I needed to get home. Maybe next time I'll bump into. Looks like today we were running about the same pace.

From Clay on Thu, Mar 13, 2008 at 14:27:57

Ya. I need to get up earlier its just so hard ever since we turned the clocks back! Where is zephyr and powerhouse road? I've only lived here all my life and I have no clue where I'm at! Go figure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.522.000.000.000.005.52

I couldn't get my but out of bed this morning so I had to wait until I got home from work so I could get a few miles in. I hope I'm not to dead for tomorrows long run, I guess we'll see! I kept the pace pretty steady and up beat, my average pace was 8:20 with my total time was 46:13 I forgot my heart rate unit so I don't have any numbers on that... I ran out towards Payson, out and back and then went down to my son Ethan's friends house to check on him and then I headed for home. It was nice I ran in shorts and it was pretty mild, I've got to go so I can get ready for my daughter Abby's Choir concert.

 

See ya tomorrow.

Nimbus 9 (131)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.020.000.000.000.0014.02

I ran out towards GU corner and then down into the riverbottoms once I was down in there I did my two mile loop and then headed  back to GU corner... My legs did pretty well until I had about 3 miles left and then I just hit the wall and I felt like I was walking, it was brutal! After I got back to GU corner I did another  mile loop back to GU corner and then stole some Gatorade from the Spanish Fork boys & girls and then started to make my way back home. My wife Cindie came out to check on me just to make sure I was still alive and she brought me some more Gatorade which was welcomed, after a brief hello and goodbye I tried to finish up and I did. My average pace was 8:53 with my heart rate average at 140 total time was 2:04:33 not real fast but I Got-R-Done... Passed all the Spanish Fork dudes and dudette's planned it just right again so I didn't get Chicked, so that was a plus! Next week will be a reduced mileage week, probably 10 to 15 percent, but I will have to see how I am doing before I make up my mind, it might be closer to 20% after the way I'm feeling right now!

See ya Monday.

Asic 2130 (121)

Comments
From josse on Sat, Mar 15, 2008 at 10:34:21

Today I recongnized you when we passed. Good to see you out.

From Clay on Sat, Mar 15, 2008 at 10:41:41

Ya you were leading the pack as usual Josse, you gals run at a speed that I am NOT familiar with!!! Keep up the good work.

From Tom on Sat, Mar 15, 2008 at 11:52:37

Good job today Clay! Good training on the week in general. Kim and I must have slept in a bit too long to see you today.

From Clay on Sat, Mar 15, 2008 at 16:54:15

I actually didn't get out until after 6:00am we must have just missed each other...

Thanks for checking in on me, striders half is just around the corner, YIKES!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest day...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.130.000.000.000.005.13

This week is a reduced mileage week for me, I plan on doing a progression the next 3 days 5, 6, 7or8 on Wednesday and then back down to the weekend. And then the maximum I will do on Saturday is 10 miles from there I will have a couple of weeks until Strider's Half and I will probably do a mini taper the week of Strider's... So for the 5 miles today I had an average pace of 8:38 with my heart rate average at 139 with a total time of 44:19 my legs felt okay still just a little tired from Saturdays run. I do plan on doing Harry's Hill this week and that will most likely be on Wednesday or Thursday depending on how I am feeling, we shall see. My route today was out towards Payson via canal road out and back, I threw in some strides towards the end of each mile just to simulate my race pace and turn over my legs a little quicker. That's about it just kind of boring for a Monday, sorry!

Nimbus 9 (136)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.020.000.000.000.006.02

I ran out to mini GU corner and then turned and headed back home, pace was slow and laboring and I didn't feel real productive... I picked it up on one of the middle miles and then just coasted home in cool down  mode average pace was 8:52 with my heart rate average at 137 total time was 53:27. If my legs feel better tomorrow I might tackle Harry's Hill if not I will do the rolling hills loop out to Payson Park and back, but we shall see what tomorrow brings. No strength training today as I did that yesterday, upper body workout on the Bowflex and core training on the rubber ball, tomorrow I will probably do the same workout...

See ya tomorrow.

Asic 2130 (127)

Comments
From Tom on Wed, Mar 19, 2008 at 15:17:32

No blog entry today Clay? Did Harry's win the battle?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.056.000.000.000.007.05

I was sick of running in the black of the morning so I slept in and then ran at around 6:00pm after I got home from work... I ran out towards mini GU corner via canal road out and back, I was feeling pretty good so I decided to do a tempo run and see how long I could hold my pace, I didn't feel like going marathon pace but I wanted to do a tempo that I could hold for awhile. I think they call it a tinman tempo or something like that, my splits went as follows; 7:57(141), 8:15(146), 7:59(144), 8:02(150), 8:10(156), 7:39(158) and then I cooled down with a mile at the end and that was 9:02(148)...  My average pace was 8:10 with my heart rate average at148 total time was 57:31. One thing that was pretty cool was my last tempo mile it was the fastest of them all  it felt like I was working the least on that mile, which is a good sign. I felt really good about this run because I had already walked 9 holes of golf and my legs felt pretty frisky even after that so that is a good sign as well. I will see how I feel in the morning and determine then If I am going to run in the morning or if I will wait till after work, I want to make sure I have recovered enough for tomorrow's run...

It was sure beautiful out today, shorts and top was all I needed. No beanie no gloves no tights I felt light as a feather!!!

See ya tomorrow.

Nimbus 9  (143)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.140.000.000.000.005.14

I ran out towards Payson this morning, out and back and I kept the pace nice and easy just trying to recover from yesterday's later run. My legs were pretty trashed from yesterdays tempo run but not as bad as I thought they would be, my average pace was 8:59 I didn't have my heart rate monitor on I don't have any numbers for that, total time was 46:08. Not much else to say on this one I am still keeping my miles lower this week as it is a reduced mileage week, I'm still not clear on what I will do tomorrow or Saturday but I will play it by ear... I will be running these days but I just don't know how much, I have the striders half in a couple of weeks so I will ramp the mileage back up for next week and then do some tapering the week of the race. I usually do some strength training today but I got up late and I have got to get going, so I'll see you tomorrow...

Asic 2130 (132)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.542.000.000.000.005.54

I ran the Payson park loop but its an abbreviated route, I don't go all the way to the park, I cut it off about a mile short and then  I head back home... I took it really easy on the way out and then on the way back I did a progression run for two miles increasing my speed and then cooling down with a half mile at the end. The progression miles were as follows; 8:32(139), 7:46(150), and then I cooled down. I felt good on this run I didn't feel like I was working to hard on the faster paced miles so that was pretty cool. Tomorrow I will do Harry's Hill and then call it a week, next week I will ramp things up for one more week and then do a mini taper for the striders half. It will be interesting to see how I do in a couple of weeks I really don't know where I'm at, but I guess that will tell me...

 

See ya tomorrow.

Asic Nimbus 9(149)

Comments
From Tom on Fri, Mar 21, 2008 at 21:31:01

Clay you've had a good run of training the last while so I think you'll do pretty well at Striders. Don't know about you but I'm starting to get a bit excited about the race.

From Clay on Fri, Mar 21, 2008 at 23:02:00

Thanks Tom. Ya I am getting excited too, I just don't know how well I will do... I have been trying to take it easy this week to give my legs a rest and they seem to be co-operating. I still don't know how many miles I will do tomorrow. I think I will just play it by ear.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.202.000.000.000.0010.20

I ran out towards Harry's Hill and did the dirty deed, I took it pretty easy up the hill about a minute of my usual time as far as pace goes. My legs felt pretty good going up and my heart rate stayed in the lower 150's as opposed to when I'm running it all out it is closer to the high 160's... As I was coming down I passed Pat Loss and a few other runners just making their attempt up the hill, I then headed back down and then out to the old BYU farm and then turned for home. During that stretch I had a few faster pace miles in there so I counted those as MP miles even though they were about a minute off my actual pace... My legs were getting tired towards the end, but that's okay no pain no gain, so they say! It was a little colder today than it has been and I can't seem to get warmed up, but maybe a hot shower will do the trick. I hope anyway! My average pace was 8:50 with my heart rate average at 138 total time was 1:30:09, pretty boring I know but I Got-R-Done!

See Ya Monday.

Asic 2130 (142)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I slept in today and it felt good! Then I took most of the morning and prepared my Sunday School Lesson, Happy Easter!

Rest...

I don't know if I should keep my mileage about the same as I did last week because of the race on April 5th, or do my normal mileage this week and then do a mini taper the week of the race, I don't know...

I guess I will play it by ear and see how it goes.

Comments
From josse on Sun, Mar 23, 2008 at 22:12:38

i would do normal milage this week and then a mini taper. I am assuming you are doing the half.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.130.000.000.000.007.13

I ran out to Payson Park out and back, I didn't feel real great this morning my legs were pretty tired which was kind of disappointing I thought I would have more energy after last weeks less miles, maybe they will feel better tomorrow I will have to see. I had a couple of 8:30 pace miles in there but nothing to brag about, my average pace was 8:43 with the total time of 1:02:13 and my heart rate average was 139... Not much else to say, pretty boring but as Tom would say "Every run is a Great run" and I will take that as it is...

See ya Tomorrow

Nimbus 9 (156)

Comments
From Tom on Mon, Mar 24, 2008 at 14:56:45

Every run is Great Clay, but some are greater than others :)

I've noticed myself sometimes on Monday after a rest day or rest week I'll just feel lethargic even though it would seem I should feel good. Not sure why that is but I would imagine you'll have some greater runs later this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.052.000.000.000.007.05

I ran out to the old BYU farm and the red brick house and then turned and headed for home. My legs felt a little better but still not zippy I was able to do some strides towards the end of each mile just to keep my legs alive... My average pace was 8:23 with my heart rate average at 142 total time was 59:08 I had a couple of mini tempo miles in there and they were, 8:26(142), 7:59(142), and 8:11(145) I counted the latter two as MP miles. I also did my standard Tuesday core training alternating between the rubber ball for crunches and push-ups. It was sure nice and warm out, I was a little over dressed but I think tomorrow I will maybe wear shorts, but we shall see.

See ya tomorrow.

Asic 2130 (149)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.140.000.000.000.007.14

I ran the Payson Park loop and boy did my legs feel trashed, it was a good thing that this was a recovery run because they were dead! This is the weird thing about running that I have not figured out yet, why the legs can feel like this and be so dead when there is consistent running on a daily basis. I am glad there is no Harry's hill this week, it would be brutal... My average pace was 9:06 with my heart rate average at 135, total time was 1:05:05 it was another nice morning out I was able to wear shorts and it felt good, I think spring is on its way and this is a great thing! I am hoping for my legs to feel a little better tomorrow and have more spunk in them! "Can you hear me legs get with the program" : )

See ya tomorrow.

Nimbus 9 (163)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.051.000.000.000.007.05

As I headed out to mini GU corner trying to get my legs moving I was thinking maybe I should turn around and just head home, but I stuck with it and then once I got out to Mini GU corner I took about an 90 second break. I started to head back for home and it was like a switch had been turned on and my legs were starting to co-operate! So I decided to do a progression run for a few miles and just see how it goes. My first split was 8:49(135), and then, 8:18(147), followed by 7:58(148) counting that one as a MP and then I cooled down for mile, 8:28(139). Now I know that's not blazing speed but, it was a major mental victory for me... I think the reason I have been having trouble with my legs the last little while is I noticed that the last couple of runs I haven't had a banana before I go and I think that has been affecting me, at least contributing to it. I had a banana before I headed out this morning and then I think it kicked in just after my third mile, my average pace going out to GU corner was 9:30 my average pace for the entire run was 8:50 so I had a pretty good negative split. That was an incredible turn around for me as bad as I was feeling going out. My average heart rate was 138 with my total time at 1:02:24, I also did my standard core training using the rubber ball and then doing my push-ups.

See ya tomorrow.

Asic 2130 (156)

Comments
From Tom on Thu, Mar 27, 2008 at 09:08:33

Good job on the run Clay. I think you're right on about needing to have a banana or something before running in the mornings. Seems like I remember reading it has something to do with the liver being glyogen-deprived after a nights sleep which means your brain is also fuel-deprived since the liver supplies fuel to the brain.

From Clay on Thu, Mar 27, 2008 at 11:38:05

Thanks Tom. I have another question for you; Do you stretch before you run? I use to but I don't anymore only when I finish...

From Tom on Thu, Mar 27, 2008 at 15:05:48

Clay I do very little if any stretching before a run, just after. Usually I just ease into the run for a couple of miles or so until I feel like 'really' running.

Lately however I have started doing what is called dynamic stretching before the harder/faster tempo runs. I find this type of stretching great for getting the legs ready for faster running without having to do as much jogging warmup. It's a bit hard to explain the difference between and dynamic and traditional static stretching without a visual demonstration but if you google "dynamic stretching" you can get an idea. The stuff I do I got from the book titled "Brain Training for Runners".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.050.000.000.000.006.05

I ran the Payson Park loop again this morning except I didn't go all the way to the park, my legs felt okay not good but okay...I tried to take it easy for most of the run just trying to get ready for tomorrows long run, I still don't know how far I will go, I will have to wait and see how I am feeling. It was a little brisk this morning, I sure can't wait for summer to get here I have had enough of this cold weather it has been a loooong winter. My average pace was 8:48 with my heart rate average at 136, total time was 53:22. Not much else to say except I got her done and can put this one in the books! : )

See ya tomorrow.

Nimbus 9 (169)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.033.000.000.000.0012.03

I ran out to the river bottoms past GU corner and then down through tree line road, once I hit my 5 mile mark I downed some GU and then did my 2 mile loop down in the river bottoms... I passed all the usual suspects, I didn't see Tom and Kim though, they must of slept in can't blame them because I almost did myself. After I did my 2mile loop I headed for GU corner and downed some fuel and then headed for home, my wife Cindie came out when I had about 2.5 miles left and brought me some Gatorade which was awfully nice of her:) Thanks honey, your the best!:) I felt pretty good today other than the last mile my legs really went on me and it seemed like it took for ever for that last mile to get done, but I "Got-R-Done". One week until Strider's Half and I am getting excited, I'm not sure how I will do because I am not in the best race shape but it will be a good test to see where I'm at and what I need to work on... And hopefully I will be able to meet some more of my fellow bloggers.

My average pace was 8:42 with my heart rate average at 142 and the total time for the run was 1:44:38, so not real speedy but I did have a few MP miles in there or tempo miles not true marathon pace that is. Well, that's about it for this week I will do a mini taper next week and hope for my legs to be strong and ready to go!

See ya Monday.

Asic 2130 (168)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest...  I rested pretty good this morning and I hope for a little mini taper for the race on Saturday, I would like to preform well,  but we shall see:)

Time to get ready for church and getting the kids ready can be a chore, so wish us luck!:)

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.063.000.000.000.009.06

I was not running In the snow this morning the wind was blowing it sideways and I just didn't have it in me. So, I waited until after work and decide to get her done:) I noticed that I only needed 9 more miles to get 200 miles for the month so I went for that. I ran the Payson Park loop and then headed up to the new payson swimming poll which is my 4 mile mark, and then I headed for home.  When I got home I did a mile loop around my house to get in the 9 miles... I wanted to do a 3 mile progression run and I wanted my last mile to be my best and those miles went as follows; 8:00(146), 7:53(154), 7:18(160) I felt pretty good about that last mile and I had done a lot of hills on this route and those tempo miles were towards the end, so very pleased with that part of the run... I did a 3 mile warm up at a 8:30 average and then cooled down with 3 miles at slightly faster pace, so my average pace was 8:11 with my heart rate average at 150 and total time was 1:14:12... I will now start to taper for the race on Saturday and hope for the weather to warm up I have had enough of the snow and cold! 

See Ya Tomorrow

Nimbus 9 (178)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.020.000.000.000.004.02

A very easy run this cold morning, it felt like January out there it was brutal. My legs were trashed from yesterday's late afternoon run, my legs were still feeling the affects from the mini tempo run and the extra miles... So I went really easy this morning and I will take it easy the rest of the week, I think I will do 4 miles tomorrow and then go 3 for Thursday and then just a couple on Friday if any at all and then hopefully I will be ready for the Strider's Half on Saturday. I have a little bit of twinge in my right hamstring but it didn't seem to bother me much when I ran although the pace was very sloooooow:) I will have to keep an eye on that the rest of the week and if I have to I will take Friday off just to make sure, it doesn't get worse. I also did my standard core strength training with the rubber ball and the push-ups alternating between sets of each...

Well, that's about it I guess I will see ya tomorrow.

Asic 2130 (172)

Comments
From Tom on Tue, Apr 01, 2008 at 09:11:44

Great job on the run yesterday and today. Man it was cold this morning, hopefully you didn't have wind also, it was blowing like crazy in SF so we stayed in bed.

I think you'll do great on Saturday, maybe a PR perhaps?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.001.110.000.000.003.11

Another easy day of running, I did do one mini marathon pace mile (7:46) but then I just jogged home after that mile and completed a 5k type run. Tomorrow I will do a real easy 3miles and then Friday I will do at least 1 or 2 miles just to keep my legs awake. My legs felt a lot better this morning and I am hoping they will continue to recover each day and be ready for Saturday.

Average Pace was 8:41 with my heart rate at 138 total time was 27:05, my wife and I won't be able to leave for Ogden until after 6 or so, and that won't put us up there until around 8:00 or maybe later depending on the traffic. I hope they will let me pick up my packet the morning of the race because picking it up on Friday won't work... We are staying at the Red Moose Lodge which is where the buses load so hopefully I will be able to pick up my packet  there, I'm sure it will all workout:)

Asic Nimbus 9 (181)

Comments
From Cody on Wed, Apr 02, 2008 at 09:10:10

Yep, you can pick up your race packet the morning of, just outside your room. Good Luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.050.000.000.000.003.05

I had a hard time getting out of bed this morning but I was able to get it done:) My legs still aren't feeling warm and fuzzy, maybe by Saturday morning they will have their zip back! I kept the pace nice and easy average was right around 9:15 or less..

See ya tomorrow.

Asic 2130 (175)

Comments
From Kim on Thu, Apr 03, 2008 at 17:39:43

The zip is going to be more important on Saturday than it would have been today! See you and Cindie tomorrow!

From Curtis on Thu, Apr 03, 2008 at 20:37:56

Good luck on the half. Hope the weather holds for you.

Race: Striders Half Marathon (13.1 Miles) 01:41:06, Place in age division: 13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0013.100.000.000.0014.10

Tough race I will give a full report later this evening...

PM- I can finally sit down and get this race in the books, between Dance competitions and the General Priesthood session I haven't been able to find any time! All I can say is that the first 7 miles I felt really good but then when we turned  back towards Eden it was very tough, we had a head wind the last 6 miles and I think it was colder towards the end which was kind of weird... When I made it to the starting line it was great to finally meet Clyde and Andy and Cody and Logan. The are great guys and they run at a pace that I am not familiar with, they are incredible. It was also good to see Tom and Kim they are always so nice and very encouraging they both did very well  too, I just feel privileged to know them:-).

Well, back to the report when we got to the start it was surprisingly warm and I was slightly over dressed but by the time I got to mile three I was shedding my jacket, that cost me about 2 minutes! Ehhh!!! I think I started to quick but not as quick as I usually do, but I felt pretty good until mile 8 and then I really started to loose it. I was just working to hard and once I was at mile 10 I was in no mans land and I just tried to hold on. I didn't give up, and I really was pushing as hard as I could but I had noting left and I can't figure out if it was the hilly ups and downs combined with the head wind or I was just spent from not enough tempo work but it does give a pretty good idea where I'm at. My legs are really trashed right now as I'm writing this so I will have to see how they recover and then go from there for next weeks training work.

Here are my splits,

1-7:06(148)

2-7:11(161) Downhill Heart rate out of control.

3-7:11(163)

4-7:30(160) Still feeling pretty good.

5-7:19(162) Better

6-7:40(161) Starting to struggle.

7-7:29(166) Hearts working way to hard, slightly uphill

8-7:48(166) rolling hills and head wind, the wheels are coming off!

9-7:55(165) Really struggling.

10-8:31(162) felt like I was still pushing hard! Och

11-8:14(164) Giving it all I had, Literally!!!

12-8:13(165) Still pushing:-)

13-8:21(166) losing it.

.10 29.81 7:04(166) Done:-)!!!!!

I was about 6 minutes of a PR but this course was a lot tougher than the Riverwoods 1/2 the rolling hills for the last 6 miles were pretty tough, at least for my tired legs they were...

I am happy with this for the simple reason that I never gave up and I pushed until the very end, I have some hill work to do and some tempo work to do in the up coming weeks, to help get me stronger and with that said, goodnight Gracie....

Average pace was 7:43 and my heart rate average was 162, total time was 1:41:06.

Asic 2130 (189)

Comments
From Cody on Sat, Apr 05, 2008 at 15:15:23

Clay-

Great to see you and way to run. Probably close to PR effort. Keep up the training and you will be set for Ogden.

From Kim on Sat, Apr 05, 2008 at 17:28:06

Clay,

You and Cindie came into town late Friday night and must have headed out shortly after you hit the finish line. I was looking forward to meeting Cindie. Are you guys going to the Pachev's tomorrow evening?

Great race! I did see you for about 3 seconds at the starting line!

From Tom on Sat, Apr 05, 2008 at 17:56:14

Great job today Clay, especially with the lousy wind and all. Wish we could have chatted a little longer. See you at the next race! (probably on a Saturday morning every now and then as well).

From Brent on Sat, Apr 05, 2008 at 19:21:04

Clay, nice comeback from injury, 100 commando points for the ocmeback kid.

Stay Kool, B of BS Rools out

From Clay on Sat, Apr 05, 2008 at 23:02:22

Thanks to everyone for your thoughts, and for checking in on me.

Kim- My wife is mad at me because she wanted to meet you too, we did see you finish though and my wife was really impressed with your effort. Maybe your performance will inspire her to start running:-)

From Lybi on Sat, Apr 05, 2008 at 23:15:20

Hey, I didn't know you were racing today! Great job! From what everyone said about the wind, you must've sprouted wings today. So glad to see you back in top form.

From JeffC on Sun, Apr 06, 2008 at 01:22:24

Great job Clay! That is a great great when you take into account the conditions and all you have been through over the past several months with the injuries and getting back into training. You should be very satisfied with such a good race so early in the season. Congratulations!

From Jon on Sun, Apr 06, 2008 at 10:19:09

Nice job- it's a good race when you can say you gave it your all and are happy at the finish!

From josse on Sun, Apr 06, 2008 at 14:24:44

I think you did wonderfully, this is a tough race and tougher with the wind. It was very nice to meet your wife.

From Pat on Sun, Apr 06, 2008 at 17:03:13

Clay

Great effort Clay. I hope you have the injury bug behind you and continue to get stronger and faster as the summer comes. Are you going to do the SGM or Logan? See you on the road soon. Nice race.

Patrick

From Superfly on Mon, Apr 07, 2008 at 10:34:01

Clay good race under the wind issues we had to deal with. It was good to meet you in person. It kind took me by surprise whe we meet up there because I'd never saw you before in real life. Anyways next time we'll have to chit chat more. Keep up the good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

I did 30 minutes on the elliptical glider while watching General Conference and then also did 10 minutes of stretching after trying to work the stiffness out of my quads. I also used the stick on both quads trying to help with the recovery process.

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

My legs were telling me that they needed another day off and so I listened, this is probably the first time in 3 years that I actually listened to my body. But in reality I couldn't today anyway, my Battery went dead on my truck last night so I had no time this morning to run and then I thought that maybe I could get in a few miles after work but that didn't workout because I had a soccer game to go to and yada, yada, yada the beat goes on!!!

But I will be back on the road tomorrow, see ya then...

Later:-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.030.000.000.000.007.03

My legs felt a little better this morning but still sore and not a lot of zip in them yet. I ran out towards mini GU corner and then did a mile loop around my house to get the 7 miles in for the day:-) My pace was really slow and I just wanted to work out the soreness and try and get back on track. My average pace was 9;10 with my heart rate average at 136, total time was 1:04:27. I have decided that I need to work on getting my quads stronger as I feel like they just weren't strong enough to hold up through the latter part of the race, so I am going to incorporate some strength training into my weekly workouts and see if I can get them stronger. And I also hope that as I slowly increase my mileage over the next few months that they will get stronger along with the strength training... I also did my standard core strength training along with my push-ups and then I did some light strength training on my legs trying to improve strength in that area.

I will See you tomorrow.

Asic Nimbus 9 (188)

Comments
From Kim on Tue, Apr 08, 2008 at 10:29:10

It was chilly and windy in our neck of the woods this morning and you didn't even mention it! Great attitude on finding the things you need to do to continue to improve!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.130.000.000.000.007.13

I had a hard time getting my butt out of bed this morning, so I had to run after work and can I say that was a big mistake. It was pretty nice heading out but then I got over to Payson and it started to snow, like sideways!!! So on my way back I had a 20 mile an hour wind along with the blowing snow, again sideways, and then add to that that I was moving at a snails pace made it seem even more brutal. But anyway, my legs were feeling pretty trashed and I was having a hard time staying motivated with the conditions, but I kept plugging along and before I knew it I was done:-) I guess the moral of the story is to get your lazy but out of bed so you don't have to deal with such brutal conditions, maybe I've learned my lesson. Na...

My average pace was 9:13 with my heart rate at 137 total time was 1:05:49... Really slow I know, but the conditions were horrible and I need to take it easy for awhile until I feel stronger from the race. I mean I don't have any soreness but my legs are just a little tired and they don't have much zip to them!!!

See ya tomorrow. And oh ya,  bring on Spring would ya!!!!!!!!!

Asic Nimbus 9 (195)

Comments
From Tom on Wed, Apr 09, 2008 at 21:55:12

Dang Clay I'm pretty happy I did go out this morning and at noon. Can't believe you timed your run just in time for the blizzard. My legs have been feeling a little tired as well, I think another day or 2 and we should be good.

I really hope this is winter's last hurrah. Looks like 70's and sun next week! Way to gut out the workout in spite of the snow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.110.000.000.000.007.11

I ran out to mini GU corner via canal road and then after returning home and getting my daughter on the bus I headed out for another mile loop around my house just to cool down. My legs felt a little better this morning, I felt like I could have ran a lot faster but I held back and took it easy:-)  My average pace was 8:53 with my heart rate at 141 and total time was 1:03:15, I also did my standard core training with push-ups in between each set of crunches and I also did strength training on my legs, just one set of 10 reps for each exercise... I will continue that twice a week for a month and then add another set as I get a little stronger. I am real excited for the warmer weather that is coming up this coming weekend and into next week, bring on the summer!!!

See ya tomorrow.

Asic 2130 (196)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.160.000.000.000.007.16

I ran out towards Payson park but stopped about a half mile short to cut out the hilly portion and then I tacked on a mile loop around my house at the end of the run... My legs were feeling really tired and I think it was from the 14 holes of Golf that I walked yesterday, pretty hilly:-) But after a mile warm up I threw in a few strides at the end of each mile and my legs seemed to wake up some what, but I must still be feeling the affects of the race last Saturday, which is kind of surprising, oh well no pain no gain! My average pace was 8:57 with my heart rate at 139, total time was 1:04:06... I hope to get in 10 miles tomorrow morning before I go golfing, so I will have to get up pretty early but that shouldn't be a problem:-)

See you tomorrow.

Asic Nimbus 9 (202)

Comments
From Tom on Fri, Apr 11, 2008 at 10:12:54

Clay remember the running rule-of-thumb that says for a hard race expect to have to take as many days as there were miles in the race to fully recover. For 1/2 marathons I haven't always felt like it necessarily has taken 2 weeks to recover, but for those races where I've really pushed it that has been about right.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.030.000.000.003.0010.03

I didn't have a lot of time today so I had to cut my run short a little... My son Ethan had Baseball Practice early so I just had time to do 7 miles and then I was able to do some cross training. I also walked 18 holes of golf at Hobble Creek and shot 74. I had a hard time putting today. I ran out towards GU corner but had to turn back because of stomach issues, I limped my way back to the baseball fields and let nature take its course... After that I headed home and did a few miles around my house then I had to get going, I am now taking it easy and watching the Masters. I hope I can get in some quality workouts  next week, some tempos and some hill work, depending on how I feel.

Asic 2130 (206)

Comments
From Superfly on Sat, Apr 12, 2008 at 17:25:29

The run sounds o.k. But the golf at Hobble sounds a lot better. A 74 isn't bad at all. I've never played that course but when I've ran the race it always looks very good.

I too have dug into the couch for some Masters enjoyment. What a beautiful game!

From Lybi on Sat, Apr 12, 2008 at 17:29:31

Whoa! You're a good golfer! James and I both enjoy golf, and we are equally horrible, so it's nice. My favorite part is driving the golf cart irresponsibly. Great job on your run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.133.000.000.000.007.13

I ran out towards the Payson Park, out and back it was a beautiful morning, I was even able to wear shorts! I decided to do some striders after I warmed up and then when I got to the hills I was going to push hard up each hill and then recovery for about a 100 meters. Then in the middle part of the run I wanted to do some tempo miles and I was able to do that, my tempo miles went like this; 7:33(151), 7:41(155) a little up hill on that one, 7:19(161), I then did a cool down. My average pace for the run was 7:57 with my heart rate at 153 and my total time was 56:41 I would have to check but I think that might be a PR for that course:-) My legs felt really good but the true test will be how will they recover for tomorrows run, I hope they will feel good... I hope to do Harry's Hill this week, not at full speed but at least do it and then do it every other week to strengthen my quads. I also did my upper body weight training on the Bowflex, one set of each exercise with 12 to 15 reps for each set, well that's about it.

See ya tomorrow.

Asic Nimbus 9 (209)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.030.000.000.000.007.03

I ran out to the old BYU farm just passed the red brick house and this has to been the most wind I have ever run in. At one point it was so windy that I felt like I was going back wards, or at least running in place, it was brutal! I tried to run a recovery run  but the wind made it harder although my average heart rate was 133 and my average pace was 9:24 with my total time being 1:06:08 very, very, sloooooow.... I also do my weight training on my legs and then I all so did my core training using the rubber ball and alternating with sets of push-ups.

I played 18 holes of golf yesterday and played pretty well, I was 4 under par after 14 holes but then I ran into a little trouble on the remaining holes but I still finished up with a 1 under par 70, so pretty good:-) The only problem with my golf is when I get into a tournament my nerves get the best of me and I tend to fold, I need to learn to relax out there but it is difficult at my age to do that, but I keep trying!!!

See ya tomorrow.

Asic 2130 (213)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.120.000.000.000.007.12

I ran out to Payson Park but cut out the hills, no wind today which was a plus but boy was it cold, it felt like December out there!!! I went real easy again today my average pace was 8:59 with my average heart rate at 136, total time was 1:03:56... My legs felt pretty good this morning, I might do Harry's hill in the morning, but I will have to see how I am feeling I still might wait until next week. Tomorrow afternoon we are heading down to Monticello to do some Four Wheeling and hunt down some old Indian ruins and do some site seeing, We will be back on Saturday afternoon so I am going to try and run down there but I will have to see how things go, hopefully I can:-)

That's about it, I will see you tomorrow.

Asic Nimbus 9 (216)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.033.000.000.000.007.03

I ran out to mini GU corner and the log house, out and back... I ran a pretty up beat run not at marathon pace per say, but up beat none the less:-) My average pace was 8:29 with my heart rate average at 141, total time was 59:29 I didn't do Harry's Hill today I decided it would be better and wait until next week that will make it two weeks out from my race and I feel like I will be fully recovered... I had three miles that where close to my marathon pace, about a 30 to 40 seconds off my actual pace and those went as follows;7:55(144), 8:12(150),8:07(142).

Well I have to get going as we are heading south for a couple of days, so I will post when I can.

See ya then:-)

Asic 2130 (220)

Comments
From Tom on Fri, Apr 18, 2008 at 22:25:52

Have fun down south!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.003.006.00

3 miles in Monticello, un-timed, very easy. I didn't have a lot of time, we had to get on the road to get to the Indian ruins it was pretty cool:-) We also did a lot of hiking...

Nimbus 9 (219)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Not a lot of time today either as we had to get up early and check out of the Hotel and then we had some more Indian ruins we wanted to get to before we headed for home... I just have to say that we have had a great time with my brother-in-law and his family who set up the trip, and it is amazing to see how the Indians lived. My wife's great great grandpa was a Sheriff in blanding and was the one who Shot and killed Chief Possey, who at the time was trying to insight all of the other Chiefs on the reservation to leave the reservation and kill all they other whites that had started to occupy the land. It was pretty cool. I didn't have a lot of time to run, but who cares, it was so cool to see all the history and ruins in that area. Both Abby and Ethan had a great time, especially Ethan he didn't want to leave! We had a great time and I wouldn't mind going back some time because there were a lot of ruins we weren't able to get to because we didn't have a enough of time, but it was still fun as heck

See ya Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Well, we returned home yesterday from Monticello from a fun trip down to see all the Indian ruins, a great time was had by all... Now its time to crank back up the training, play time is over!!! Well at least until the next little break... I plan on getting back into the 45 to 50 miles this week and get some hills in and some tempo runs and I hope the weather gets to being more like summer, we shall see... My legs feel pretty good so they should be ready go too...

See you tomorrow...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.142.000.000.000.007.14

I ran the Payson Park loop this morning and it was a little chilly... I felt pretty good so I did an up tempo run, not at true tempo pace but I wanted to keep the 7 plus miles under 60 minutes so that makes me have to push it and keep my heart rate up so I know I'm working harder than say a recover pace effort:-) My average pace was 8:19 with my heart rate at 151 and my total time was 59:20 I had two miles where I pushed a little harder than the rest ands they were, 8:01(146), 7:39(158)... My legs felt a little heavy towards the end and i think that was due to not running very much for the 3 days I was down south, but they did feel a little bouncy... I also did the standard upper body strength training, 20 minutes, I will due Harry's Hill this week probably Wednesday or Thursday:-)

See ya tomorrow.

Asic Nimbus 9 (226)

Comments
From Tom on Mon, Apr 21, 2008 at 18:23:08

Nice workout Clay! Good to see you survived the weekend down south. I'm sure Harry's will be happy to see you again :)

From Curtis on Tue, Apr 22, 2008 at 07:54:14

Good Job Clay, Oh by the way Happy Birthday tomorrow. So are you 45 this year? Your getting old.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.070.000.000.000.007.07

I just shaved off 10 minutes of my Boston qualify time just by waking up this morning:-) Hint, hint!!! I ran out to the old BYU farm and then headed back for home, my legs felt pretty hammered so I went pretty slow... My average pace was 9:10 and my heart rate was 138, total time was 1:04:46, I also did my standard lower body strength training for my legs and also my core training. I thought to do what Superfly did for his special occasion but being as I'm 45 I don't think that running a mile for everyday that I have been alive was going to happen... I mean, maybe I will get 45 miles in this week but that's the best I can do, ya know I felt old and tired today, usually I wouldn't admit that but I kind of feel that way today:-( But hey life goes on and all you can do is keep pushing forward and hope for the best and give it your all!

See ya tomorrow.

Asic 2130 (227)

Comments
From Tom on Tue, Apr 22, 2008 at 10:06:46

Happy Birthday old man!!

From Kim on Tue, Apr 22, 2008 at 10:11:18

Happy Birthday to you!

Happy Birthday to you!

Happy Birthday dear Claaaayyyyy!

Happy Birthday to yooooouuuu!

You're lucky you only had to read that and not listen to me sing it! Congrats on an extra 10 minutes to qualify!

From James W on Tue, Apr 22, 2008 at 11:16:34

Happy birthday, Clay. I noticed the same thing will happen to me this year. Yay for more time for us non-elite FRB'ers! As for not running 45 miles today, what's the matter with you?! Come on, off your duff and get going! Maybe you'll be done with your 45-miler by the time you have to go to bed! he he

From Lybi on Tue, Apr 22, 2008 at 11:20:45

Happy Birthday! Yea for April B-days! As for the 45 miler, Christi and I are aiming for the same number of miles per WEEK as we are years old this week.

From Curtis on Tue, Apr 22, 2008 at 20:53:00

Hey Bro, happy birthday, Hope you had a great day. Good job on the miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.130.000.000.000.008.13

I made up a new course to run, I will call it the flat course, no hills! I ran nice and easy again this morning, I did 2 strides one to "Stairway to Heaven" and the other to "Anytime" by Journey... Both songs start out slow and then build to a fast climax at the end, so that by the end I am booking it at pretty good pace, at least for me it is. For the most part I took it really easy, I am hoping to do Harry's Hill tomorrow so I need my legs to recover today! My average pace was 9:05 with my heart rate at 141 total time was 1:13:51, my heart rate was a little high for this type of run I like it to be under 140 closer to 135, but I guess that's okay.

I think I saw Michelle on my way back, I made sure I was going in the opposite direction as I didn't want to get "Chicked".

See ya tomorrow.

Asic Nimbus 9 (234)

Comments
From Kim on Wed, Apr 23, 2008 at 10:24:25

Tell Harry hi tomorrow! I hope you take him down like he is flat country!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.073.000.000.000.008.07

I got up to run this morning and I could not gut the wind and rain so I went back to bed! I then came home after work and headed out to Harry's hill to tackle that beast. On the way out I ran into Pat Loss and we chatted for a minute and then I headed out, it felt really good to be out in shorts and just a long sleeve top for a change and the sun was out and the temperature was nice... I felt really good going up Harry's hill, my legs felt pretty strong and they seemed to hold up threw the whole run, my lungs were having a hard time though. After reaching the top of Harry's I headed up towards the mail boxes but just went about half way which was 4 miles and then I turned and headed for home back the same way I came. So a really good hill course, uphill and down hill, and I threw in some marathon pace miles as well. My average pace was 8:17 with my heart rate average at 151 and my total time was 1:06:54 and I'm pretty sure that this is a PR on this course and its a pretty tough course, at least for me it is!!! I also did some core training, push-up and crunches alternating between sets of each. I'm sure tomorrows run will be tough because of the short turn around between runs, but I will take today's effort, I feel really good about todays workout... My 3 marathon pace miles went as follows; 7:53(153), 7:53(142), 7:26(155) I felt like this pace I could hold for a while, very good sign considering my legs were tried from the hill work:-)

See ya tomorrow.

Asic 2130 (235)

Comments
From Tom on Thu, Apr 24, 2008 at 21:49:13

Great job Clay! You're hard work and diligence over the last while is starting to payoff. I think you'll be seeing some PRs soon!

I'm glad you didn't have to do this workout this morning. It was downright nasty for most of our run!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.600.000.000.000.006.60

I ran the flat course this morning taking it nice and easy, I was surprised at how well my legs recovered from yesterday afternoons hard run, they felt pretty darn good! It was a nice morning to be out, a little cold but no snow or rain or wind to deal with... Kind of a boring run for the most part, I saw a lot of people out this morning mainly along canal road, my average pace was 8:43 with my heart rate average at 140 a little higher than I would like, and my total time was 57:40. I will do my standard long run tomorrow of at least 10 miles and maybe more, it will depend on how I am feeling but at least 10... I also did my standard upper body weight training, high reps and low weight and one set of each exercise:-)

I was a little disappointed in the Jazz last night, they kind of showed there youth. Oh well, see you tomorrow!

Asic Nimbus 9 (241)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.030.000.000.002.0010.03

I didn't have a lot of time this morning to run because I had a golf tournament that started at 7:44 and I was the first tee time out, so I was out the door at 5:30 and I was only able to get in 8 miles... I ran out to the old BYU farm and then I turned and headed for home, I then did a mile loop around my house to finish up the run, my average pace was around a 9:00 pace and my heart rate was at 138. Total time was around 1:21:00, my legs were pretty beat up and tired from this weeks workouts and hill work so I decided to take it easy and not push the pace. I didn't play real well my individual score was a 76 for the 18 holes and our team shot 1 under par which was pretty pathetic, but I did walk the whole 18 holes and it was pretty hilly so that helped a little with the strengthening of my legs. It was a nice morning to be out, still a little cool but nice, I am hoping for warmer weather this week, we are about due!!!

See ya Monday!

Asic 2130 (243)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest... I am hoping to get in some tempo miles this weeks and keep my mileage between 45 and 50 miles. I really want to build my base miles up over the next couple of months and then in June start training harder for the SGM!!! Mainly doing more hill work and tempo work and getting my mileage up to and above the 50 mile mark...

See ya tomorrow...

Comments
From James W on Sun, Apr 27, 2008 at 15:37:31

You and me both, Clay (SGM)! Still gotta wait for the lottery results, and it sounds like you are a bit ahead of me on the tempo miles - I have decided I'm not going to start doing tempo miles until I hit 50 miles/week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.144.000.000.000.007.14

I ran the Payson Park loop this morning, and what a beautiful morning it was I was slightly over dressed, but I did have shorts on for this run which was nice:-) I started with a warm up mile of around 8:30 pace and then I slowly eased into my tempo run, I really tried to push it on the hill portions of the run and it seemed to work out really well... My second mile was 8:17(140) and then my third mile has a pretty good 300 meter hill in and that was 8:17(148) and then I started to pick up the pace and those splits went as follows;7:38(150), 7:40(155) this had a 800 meter hill pretty good grade, 7:36(159), 7:38(160), I then cooled down with a .14 jog... I felt okay on this run not great but okay, my average pace was 7:57 with my heart rate average at 152, total time was 56:51, my time was okay but I felt like I was working hard in parts of the run, but I'm happy with it. I also did my standard upper body weight training on the bowflex, 25 minutes worth, a pretty good start to the week I think.

See ya tomorrow.

Asic Nimbus 9 (248)

Comments
From Superfly on Mon, Apr 28, 2008 at 10:33:13

Good tempo run this morning. That's a good start for some SGM training.

From Tom on Mon, Apr 28, 2008 at 18:49:02

Clay great workout to start out the week. Seems like the training is really starting to kick in for you and I think a string of PRs is soon on the way. Are you signed up for any races in the near future?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.070.000.000.000.007.07

Uneventful recovery run this fine warm morning:-) I ran out towards the old BYU farm, out and back I ran into some deer about 2 miles into my run so that was pretty cool! My legs were pretty tired from yesterdays tempo run and I was really feeling it towards the end of the run... My average pace was 9:05 and my heart rate average was 135 with my total time at 1:04:11. I also did my usual lower body workout with my legs and then also my core training with the rubber ball and that is about it... Now I am off to the Hershey track meet to watch my 2 10 year old kids compete, should be real fun!!!

Goooo Ethan & Sophie!!!!!

See ya tomorrow.

Asic 2130 (250)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.340.000.000.000.008.34

I ran my flat course this morning. I ran it because its flat, hence the name flat course. I first run out towards Payson and then just as I get to the 300 meter hill and then turn and head towards my house, that would be the first leg. I then head out towards Harry's Hill but when I get to the T in the road I turn towards mini GU corner for about a .10 and then I head back for home, that is the second leg. Anyway, it all adds up to 8.34 miles and its all flat... I kept my pace at an easy tempo pace but not really a tempo pace (8:40) and heart rate was in no-mans land at 144. I would rather have it above 150 and below 140, that's something I need to work on and  get it down. Well, that's about it, pretty boring I know but hey its Wednesday what can you expect.

See ya tomorrow.

Asic Nimbus 9 (256)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.050.000.000.000.007.05

I ran out to the old BYU farm, out and back. I did a warm up mile and then my legs started to feel pretty good,  miles 3,4,5 felt pretty good but then something odd happened, I hit the wall... My legs totally shut down on me and it took everything that I had just to get back home. I have never understood this part of running, it wasn't like I was pushing the pace for those 3 miles I felt great but my pace was still easy, around a 8:50 mile... I ate pretty good yesterday, at least for me I did. So what gives here? I did do a stride on the last mile and that pace was around 8:30 mile but most of that was in the first half and then I cooled down for the last half mile, I will have to see how I feel for tomorrows run and see if my legs respond and bounce back! I felt like the stride woke my legs back up but I couldn't of held that pace for very long, just a really weird run today. It was cooler this morning and I had to pull my tights back out maybe that had something to do with it, I just don't know!

I also did the standard weight training on my legs 1 set of each exercise with high reps and then I also did my core strength training push-ups and then crunches on the rubber ball alternating between each set...

See ya tomorrow.

Asic 2130 (257)

Comments
From Kim on Thu, May 01, 2008 at 10:18:36

It's weird how some days are like this! Don't let it bring you down!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.880.000.000.000.006.88

I ran the flat course again today via canal road, I really kept my pace easy... I didn't go as far as I usually do,  I was about a mile and a half short of the usual flat course that I ran on Tuesdays... My average pace was 8:57 with my heart rate at 137 (better), total time was 1:01:33. I did not do my usual strength training on my upper body as I have a Pro Am that tees off at 10:00 so I don't want to wear myself out, I will finish that later this evening... It was a pretty morning, cold but beautiful, and I sure hope that it starts to warm up now:-)

That's about it for today, boring as usual but oh well...

See ya tomorrow.

Asic Nimbus 9 (263)

Comments
From Tom on Fri, May 02, 2008 at 18:35:39

Good luck on the Pro Am!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.142.000.000.000.0013.14

I ran out towards the riverbottoms via canal road, once I got to the middle of tree line road I turned and headed for home. My son Ethan had Baseball practice at 7:30 so I had to be back to give him a ride... After I dropped him off I headed out for a few more and my legs felt so good for those three miles that I felt like I could have gone a lot more, but I stopped at 13.14 miles. Today was a far cry from Thursday when I hit the wall after about 4 miles, so go figure, such is the life of a runner! I had a few marathon pace miles in those last three, well they were close to marathon pace more like a tinman tempo pace and those were; 7:44(157), 7:55(145) they were about 30 to 40 seconds off my actual MP pace... My average pace was 8:34 with my average heart rate at 140 and total time was 1:52:32.  I felt good today and I will have to hold on to this for the weekend and then let it go come Monday, as not to get to prideful! I didn't see any of the spanish fork group out this morning I must have just missed them, I did steal some Gatorade at GU corner.  Then I passed Kent Wing on my way back home, but he was the only one I saw. Oh well,  maybe next week!

I did pretty well in the Pro Am yesterday, I shot 74 two over par. I had one bad hole where I hit a ball out of bounds and I took a double bogey...My putting was fair, I feel like its coming around I just have to get my confidence back and I should be alright..

One more thing My son Ethan won the 200 Meter at the Hershey Track meet and my step daughter Sophie won first for the 100 meter, I am so proud of them!

Good Job guys!!!!

 

See ya on Monday.

Asic 2130 (270)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.140.000.000.000.007.14

I ran the Payson Park loop, out and back, my legs were a little sore from Saturday and I don't think it was from the run that I did, I think it was from all the digging that I did in my front yard trying to hook into my pressurized irrigation... My stomach muscles are sore and my legs felt a little heavy when I started out but then they started to loosen up as the run went on. When I had about 2miles left I started to have issues with my stomach, and lets just say that it was brutally tough those last few miles just trying to hold on:-( Right now as I am writing this I am not feeling real great, I feel like I have been beaten senseless with a bat for the last several hours!!!  Not good...My average pace was 8:39 with my heart rate average at 144 and total time was 1:01:36. My last 3 miles were a lot quicker that the first 4 and those miles were as follows; 8:24(144), 8:17(144), 8:24(144) it was kind of a tinman tempo those last few I felt like I could of held that pace for a long time other than the stomach issues were HEC! I hope I am not getting something, no sickness aloud!

I also muddled through my standard strength training on the upper body, I just feel horrible...

See ya tomorrow.

Asic Nimbus 9 (270)

Comments
From Tom on Mon, May 05, 2008 at 10:07:03

Sorry to hear you had a bummer run and are not feeling well. I've had a few of those type runs/days myself on occasion. Hopefully it's just a one-day thing. But good job still gutting it out and getting the miles in!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.090.000.000.000.007.09

I ran the old BYU farm route, out and back, and my stomach is still a little unsettled... As I got out to the old farm and the red brick house I ran into Pat Loss and Kent Wing, I stopped and we chatted for just a bit, great guys and awesome runners! They are always good to lend advice and encouragement, they are both an inspiration to me because of their dedication and talent... I took it easy for the most part this morning, except on miles 3, 4, 5, 6 I did some strides at the end of each of those miles, lasting about 20 to 30 seconds for each one. My average pace was 8:25 with my heart rate at 141 and my total time was 59:42. My legs are still tired and I think that is from the stomach issues, I must have a touch of something because I don't feel 100%, but I do feel better today. I will probably run the flat course tomorrow and then do Harry's hill on Thursday, but that will depend on how I am feeling. I also did my strength training on my legs and my core training using the rubber ball and doing push-ups between each set of crunches...

See ya Tomorrow.

Asic 2130 (277)

Comments
From Kim on Tue, May 06, 2008 at 10:24:32

You continue to be very dedicated, even when you don't feel 100%! Good luck hangin' with Harry on Thursday. I haven't quite tackled that hill yet, but Coach Tom said it is in my future.

From James W on Tue, May 06, 2008 at 12:26:03

You're getting in some pretty consistent mileage there. How is the leg doing? Completely mended now? Did you register for SGM this year?

From Clay on Tue, May 06, 2008 at 14:06:20

Kim, I will be thinking of you when I am trying to make my way up that darn hill.

James, I have entered the SGM. I have a guaranteed entry, yahoo!!! My legs is completely healed, knock on wood, so I'm excited about that!

From James W on Thu, May 08, 2008 at 13:40:39

Lucky you - I am sitting here waiting on pins and needles to find out if I got in or not. Can't wait until I get to the point where I can join the 10 year club and have a guaranteed entry each year!

From Clay on Thu, May 08, 2008 at 14:06:49

I received my Guaranteed entry via the Cancel in time method. They are not doing that for this years race, you have to be one of the first 500 cancels to have a guarantee for next years race.

Good luck tomorrow, I will be praying for you to get in:-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.630.000.000.000.009.63

I ran the flat course this morning but I started having some of the same stomach issues that I had on Monday, luckily I was close to my house... My legs were having a hard time responding this morning, so I think I must have a touch of something... After my pit stop at the house I felt a little better so I headed out for a few more, and I picked up the pace on some of those miles, not real fast but faster than  recovery pace. My average pace was 8:50 with my heart rate at 138, total time was 1:25:03. I hope I feel better in the morning, I am suppose to do Harry's hill tomorrow so I will have to see how I am feeling. I feel okay but I can just tell that I am not 100% and I just feel kind  of yucky. I got chicked this morning by this sister I see all the time, and she is a speedy little thing, but she scared me to death I didn't here her coming. Keeps me humble I guess:-) I think my thoughts were at that moment that "I suck" or something along those lines!

Any-who, see ya tomorrow...

Asic Nimbus 9 (279)

Comments
From Kim on Wed, May 07, 2008 at 11:04:14

Humble is good! I'm sure Harry will help keep you humble too! Get feeling better soon!

From Superfly on Wed, May 07, 2008 at 11:19:29

You don't suck Clay. Your rockin'! Plus getting chicked has been a positive motivator for me.

From Clay on Wed, May 07, 2008 at 12:14:09

Getting chicked does keep me motivated Clyde, but it would help If I would have started running 20 years ago as apposed to just the last three years. And I wish I was 20 years younger, well wait a minute, no I don't!!!

Kim, I will will be screaming obscenities as I'm heading up that darn hill...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.052.000.000.000.008.05

I ran the Harry's hill loop, my legs were pretty rubbery from the get go! On the way back I kept it pretty easy although I did have a couple of tempo miles in there, and they were; 8:11(130) mostly down hill, and then 7:42(144) mostly flat. After this mile I did a mile cool down to finish out the run... My pace mile for going up Harry's was 9:45(157) that isn't my best but after the week that I have had I will take it. I probably could have pushed it a little hard but I just didn't feel like it, so I took it nice and steady. My average pace was 8:44 with my heart rate at 145 and total time was 1:10:16, not my best time for this route but like I said earlier I will take it... I also did my core training but no strength training on the legs as I feel the hill work was sufficient enough for that!

That's about it, see ya tomorrow...

Asic 2130 (285)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.620.000.000.000.006.62

I ran the flat course today along Canal road except I didn't go as far today as this is an easy day for me less miles and way slow pace... I got Chicked again this morning twice in one week, oh boy! But this time it was alright it was MichelleL and MacK and some other chicha, they about scared me to death, I need to turn the music down on my IPod so I can hear what the heck is going on around me! They are good gals they will always give a wave and a smile, unlike that other chick that passed me a couple of days ago and then I passed her again today but she was going the opposite direction, shes not very nice she won't even acknowledge ya, I mean who does she think she is Deana Kastor... I'm sure if Deana Kastor passed me she would at least give me a thumbs up! We are all part of a running brother and sisterhood, so she needs to lighten up. I need to send MichelleL and the Mack after her they would leave her in the dust!!!

Okay back to the run. Like I said it was nice and easy this morning, my average pace was 8:51 with my heart rate average at 137, total time was 58:33. usual long run tomorrow, I don't know how many yet. I will have to see how I feel.

See ya tomorrow.

Asic Nimbus 9 (285)

Comments
From MichelleL on Fri, May 09, 2008 at 12:29:47

Was the lady wearing red? If so I think I know who it is. We crossed her too going the opposite direction today. She actually is better than the lot of us :) I would hope that we all be congenial to other runners. We are all endeavoring to be faster, it's like what stands for - we are all on the same path.

From Clay on Fri, May 09, 2008 at 12:43:09

Ya thats her. Its just funny because everyone I pass I can get them to wave, but not her... She needs some humble pie, if you know what I mean.

From Brent on Fri, May 09, 2008 at 17:05:06

Clay, I play a game sometimes on the parkway running with Sylvie. I either say hi real load to runners as they pass or try and give them a high five. It is entertaining on the reaction. When my step son was training with me we told everyone your looking good and gave them a high five. It was quite entertaining. Many thought we were kindof nuts. We should always give a wave or say hi, it is their problem if they choose not to be part of the running family.

By the way, if you want major commando points, I want to hear about the fight you give MichelleL to not let her pass you. Never let a runner pass you without a fight. It is good practice for races. I don't care if the guy is a 6 min miler, always give it a fight.

Stay Kool. B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.050.000.000.000.007.05

I only had time to get in 7 miles this morning... I ran the old BYU farm loop, nothing spectacular, just trying to get it done! I had the same pain in my left leg that kept me from running last year for awhile but it feels pretty good right now, so I will have to watch it for the next few weeks as not to re-injure again! Kind of scary, because I have been feeling great in that area, so I hope it was just regular soreness.

See ya on Monday.

Asic 2130 (292)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I hope to do around 45 to 50 miles this week and stay injury free, and then next week I will probably do reduced mileage week. I have another Pro Am tomorrow at Alpine country club, I hope to play well. I was 3 under par for 16 holes on Saturday which was pretty good but we had to skip the first few holes because of frost and we wanted to get ahead of the hoard that was waiting to get out.

I am hoping that the pain I felt on Saturday in my left leg is not the same thing that kept me out for awhile last year, it feels good today but I will see in the morning how I do... I feel good and strong and I am excited to run tomorrow so I will take it a mile at a time and take it easy.

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.146.000.000.000.007.14

What a wet morning. I debated whether or not to run but then I realized that I wouldn't have time later and decided to strap on those shoes and "Get-R-Done".  I ran the Payson Park loop and went for a 6 mile tempo run it wasn't to bad starting out but when I had about 2 miles left it really started to come down. My leg felt okay and so I started right into my tempo after a warm up mile and the splits for the tempo went like this; 8:12(141), 7:34(153), 8:06(147) I had some hills in that mile, 7:58(150) still hilly, I finished up with;7:19(156), 7:29(159). This is a PR for this course and my average pace was 7:50 with my heart rate average at 148 and total time was 55:58... I feel okay about this run my goal is to get all those tempo miles in the 7:20 to 7:30 range so I'm not far off, but I do have some work to do! It is suppose to be good weather the rest of the week so that is good news.

I also did my standard weight training on the upper 25 minutes, nothing spectacular...

See ya tomorrow.

Asic Nimbus 9 (292)

 

Comments
From Tom on Mon, May 12, 2008 at 18:33:39

Way to get-r-done Clay! I'm glad Kim and I had the option for later, it surely was a lot nicer for the run. But somehow I'm thinking you'll gain something extra for your efforts in enduring the rain and wind.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.083.000.000.000.007.08

I ran the Old BYU farm loop, and I don't know what happened to me this morning my legs felt so fresh that I felt like I was in the twilight zone or something... I just let my legs go to do what they felt like and I could not believe it! I didn't feel like I was working real hard and I felt really smooth, so kind a weird... My average pace was 8:18 with my heart rate average at 144 total time was 58:45, my last mile was 7:54(152) and then I had a couple a miles at the 8:13 mark per pace. These are the day's that you work so hard for and when they come you just want to keep running, so very cool!

I also did my standard lower body weight training with the legs and them also the core strength training using the rubber ball and alternating with push-ups in between each set.

See ya tomorrow.

Asic 2130 (299)

Comments
From JeffC on Tue, May 13, 2008 at 10:53:42

I absolutely love it when these days happen. Hopefully some of your good fortune will rub off on me this Saturday as Ogden. It looks like you are really getting back into good running shape Clay. You will be knocking out some very fast race times before too much longer, just stay healthy.

From James W on Tue, May 13, 2008 at 16:59:21

Sounds like one of those "runner's high" days to me . . .

From Tom on Tue, May 13, 2008 at 17:06:49

Clay great job on the workout. I love it when this kind of thing happens! The rewards of a long winter of tough training have just begun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.080.000.000.000.008.08

I ran the flat course via canal road and out to the pretty little road, and then back home. Pace was very easy trying to do a true recovery run. I did do some striders in the middle of the run but then the rest of the run was at recovery pace. Average pace was 8:58 with my heart rate average at 134, total time was 1:12:30, my legs were finally starting to get tired towards the end of the run I think the last few days of running harder than normal started to take its toll... But that's okay I have had a great week of training so far this week, so I will take when I can get it. I have been doing Harry's hill every other week so I am not schedule to do it this week, but I might do some hill repeats I've really never done those before...

I will have to see how I am feeling tomorrow and then go from there.

See ya tomorrow.

Asic Nimbus 9 (300)

Comments
From Kim on Wed, May 14, 2008 at 10:09:38

You are on a really great upswing right now Clay! Keep up the good work!

From JeffC on Wed, May 14, 2008 at 15:26:14

Your runs are going really well right now Clay. Keep it up and stay healthy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.083.000.000.000.008.08

I decided to do a progression run this morning, I ran towards the old BYU farm and out past GU corner. The splits went something like this; 8:53(144), 8:25(140), 8:19(138), 8:05(145) gradual up hill, 7:48(140) gradual down hill, and then I finished up with 7:20(154). I then did a 2 mile cool down I am counting the last 3 miles as marathon pace miles, I feel good about this run other than my heart rate was a little out of wack... My average pace for the run was 8:18 with my heart rate average at 143, total time was 1:06:53. I also did my core strength training and my leg strength training and that took about 25 minutes. I would like to start doing some hill repeats here in the next week or so and then continue to do Harry's hill every other week. I think I will do Harry's hill next week and then start throwing in the repeats the following week and then just alternate them every other week...

That's about it.

See ya tomorrow.

Asic 2130 (307)

Comments
From Brent on Thu, May 15, 2008 at 21:44:23

Clay, nice workout, getting that speed back, without the wagon

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.540.000.000.000.006.54

I ran the Payson Park loop but cut out all the hills, so it is an abbreviation of the flat course but I cut it about two miles shorter than normal. As I was headed back I ran into Michelle and we were able to run together for a couple of miles so that was a treat, she pulled me along. It was surprising that when I looked down we were average an 8:05 mile or so but It felt really easy which was kind of weird for me, it must of been the good conversation. Michelle wasn't even breathing hard, just for every ones reverance. I would like to wish Michelle and all the other fellow bloggers a good luck for tomorrows race it will be fun to see how they all do... Today was just a nice easy day and I felt really good, standard long run tomorrow hopefully I will feel the same way as I do today. Average pace was 8:40 and my heart rate average was 136, total time was 56:42.

See ya tomorrow.

Asic Nimbus 9 (306)

Comments
From MichelleL on Fri, May 16, 2008 at 10:06:56

Thanks for letting me join you today! And thanks for the well wishes. I'll need all the luck I can get! So what were you listening to when we ran into each other?

From Clay on Fri, May 16, 2008 at 11:38:09

I was Listening to James Taylor Live, "How Sweet it is"... I love JT live, he is so cool...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.122.000.000.000.0012.12

My legs were pretty trashed from the get go this morning, but what a beautiful morning it was. I couldn't help but think about all my fellow bloggers who are running the Ogden Marathon this morning, maybe that's why my legs were trashed, sympathy pains... I ran the BYU farm loop and then headed out to GU corner and then down to treeline road after hitting my 5 mile mark I took a GU and headed for home. I stopped at GU corner and had some fluid compliments of the Spanish Fork Boy and Girls running club, after that I decided to try and pick up the pace even if my legs said no! I had some sub 8:30's and 1 mile at 7:47, and then 8:08, and then 8:17, 8:24:-) I felt a little better about the run after the second half, but my legs were still feeling it so I stopped at 12 and some change.

Well, that's about it for today, I will be checking the blog periodically waiting for some race reports, kind of exciting!

Asic 2130 (319)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

A hearty congrats to all those fellow bloggers who kicked butt at Ogden yesterday, FRB's rule Baby!!! This week I would like to get my mileage into the low 50 mile range, do Harry's Hill and get some good tempo miles in... I might need someone to help me with finding out what my actual marathon pace is at this point, I think it could be anywhere from a 7:15 pace to 7:40, who knows! I know that half marathon pace and 10 k pace and marathon pace are totally different. So how do I determine which it is???  Inquiring minds want to know... Maybe I need to go to ask Sasha and see what he thinks, or maybe I need to ask the three people who actually read my blog what they think!

Just kidding.

I want to get faster but I also don't want to get injured so I am taking my time increasing my mileage and gradually adding in the hill work and tempo work. I would like to know what my recovery pace is also, I tend to just go with what I'm feeling at the time and sometimes that is an 8:20 to 8:30 pace and sometimes its slower than that (9:00)... Soooo anyone, anyone, Bueller, anyone... (Ferris Bueller's Day Off reference just for you young folks who didn't get that)

See ya tomorrow

Comments
From James W on Mon, May 19, 2008 at 12:14:06

Hey Clay, good job of getting in the miles. You are being very smart about slowly increasing your miles - 10% rule is in effect here (for maximum increase in a week). As far as your pace goes - you may need to do a bit of experimenting with that one. I would tend to err on the side of caution at this point in time - 7:30 over the marathon distance will give you a 3:15. I would tend to take about 20 seconds off that pace for your 1/2 marathon pace (7:10), and about another 20 seconds or so for you 10K pace, then another 20 seconds or so for your 5K pace. So, when all is said and done, your 5K pace should be about 1 minute/mile faster than your marathon pace. That is just running according to James W, however - take it with a grain of salt. It may be worth putting up a new topic on the discussion board to elicit other comments from more knowledgable sources . . .

From Tom on Mon, May 19, 2008 at 21:15:58

Clay so here is my 2 cents on what I think your pace ranges may be based on your Strider's 1/2 perfomance fudged a bit faster since I think the wind made most everyone run slow that day.

Now one thing to keep in mind is that these paces are for FLAT courses, so if the marathon pace seems too slow just remember that at St. George with all the downhill you can expect to be more in the flat 1/2 marathon pace range (7:20-7:40)

Marathon: 7:40-8:00

1/2 Marathon: 7:20-7:40

10K: 7:00-7:20

5K: 6:45-7:00

Now as far as Easy or Recovery pace I like to thing of having 2 ranges here. In Kim and my workouts we have a Base Pace which is what we consider "Easy" on a normal day - i.e. a day when the legs are rested and not hammered from a race or hard workout. Then there is Recovery Pace which is slower than Base Pace and more what you would want to run after races and day-after hard workouts.

For you I think Base Pace is around 8:15 - 9:15 and Recovery Pace more like 9:15 - 10:30.

I may be completely up in the night and I think you should always adjust your pace for any day based on how you feel (which is what you have been doing). I think it is also good to have a good size range in the various paces so you can adjust your workouts based on how you are feeling but still be able to finish off the workout without feeling like you just need to quit if you're having an off day.

Also don't lock yourself into thinking these paces WILL be correct come October. You may find based on races and ease of workouts that you are faster than this and can start to adjust things down accordingly.

Hope this is helpful and not a bunch of hogwash.

From josse on Tue, May 20, 2008 at 10:18:19

Right know Toms paces look good. But your marathon pace should be what you would like to run the marathon in. So if you want to run a 3:20-3:30 then 7:40-8:00 pace is what you should target. But I think you want to run a 3:10 or better so you need your marathon pace to be 7:00-7:20 pace. Now my other suggestion is to get out with me, Michelle, and McKenzie and do your long runs with us. You marathon pace will get easier if you do this. The best way to get faster is to run with people who are faster than you. So we better see you! I have put together a good long run schedule and will post it in the discussion forum soon. Anyone and everyone is welcome to come

From josse on Tue, May 20, 2008 at 10:19:54

As for recovery pace easy, easy, easy. No pace is to slow. I love recovery runs.

From Clay on Tue, May 20, 2008 at 13:29:43

Thanks Tom and Josse for the info. Tom those paces seem about right for me and I appreciate your hard work in my regard. Josse I do need to run with faster people but you Gals might be to fast for this tired old man!

That said I will try and hook up with you Guy's and Gal's whenever it is humanly possible. Sometimes with my schedule and 5 kids tossed in there for fun, I don't have the time that I would like to have on Saturday's

And then you add in there my Golfing schedule and tournaments, it doesn't leave me with much time at all.

But I will try and run with you guy's when I can.

From Tom on Tue, May 20, 2008 at 14:13:13

Clay, Josse has some great points that you should keep in mind. She is exactly right about recovery runs not really having any slowness boundary, if it feels good and super easy then all the better. Some people think if they don't run at least a certain pace then it's not even worth going running. But this is bogus, there is great value in the very slow recovery runs, I've not only seen it in my case but there is also plenty of research out there that supports it.

Also like Josse mentioned you don't want to ever box yourself in thinking your marathon pace has to be in a certain range. For years I did this but then finally learned that with the proper training, what currently is your 5K pace can very well become your marathon pace, often in just a years time or less. I've seen it happen with both Kim and I and many other runners as well. Consistency is the big key. Running 6 days a week, getting is as many mostly slow miles that you can fit into your schedule yields huge benefits if you're patient and smart (lucky?) enough to avoid injuries.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.041.000.000.000.008.04

I ran the Payson Park loop this morning but I extended it today as I am increasing my mileage this week so I ran up the hill to the new payson water park which is my 4 mile mark and then I turn and head back home. I didn't feel like doing any tempo miles this morning but I did do one mile around 8:00 pace so I am counting that one as MP. My legs were still tired from Saturday's 12 miler, maybe I will do some tempo miles tomorrow if I'm feeling up to it. Ran into Michelle again and we ran a few miles together and I am amazed that she can even run after a marathon and not seem at all sore, some of these runners are in tremendous shape... My average pace was 8:30 with my heart rate at 139 and my total time was 1:08:20. My legs seemed to get better as the run progressed so I am hoping to feel  better tomorrow when I run and hopefully have a little more zip to these old legs.

I also did my standard weight training, upper body only, high reps and 1 set of each exercise.

See ya tomorrow.

Asic Nimbus 9 (314)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.044.000.000.000.008.04

I wanted to do a 3 mile tempo this morning so I ran the BYU farm loop and out to GU corner. I started out with a mile warm up at around a 9:00 pace and then the tempo went like this,

1. 7:12(156) felt good and in control

2. 7:03(158) a little down hill but mostly flat, still feeling good...

3. 7:12(161) Mile up to GU corner and is up hill gradually, I was feeling it on this one.

I then did a 4 mile cool down at just under a 8:20 mile average pace, for some reason my last mile I speed up to an 8:03 pace so I am counting that as a marathon pace mile as well. I felt really good on the cool down, almost like I could have kept going at an 8:20 pace for awhile.. I would like to eventually lengthen this tempo run to about 6 miles as I get further into my training for St George...

I also did my standard lower body weight training, and core training worth about 25minutes, using the rubber ball and alternating between that and the push-ups. My average pace was 7:57 with my heart rate at 148 total time was 1:04:04, I feel pretty good about this and I hope to improve as I get a little stronger.

See ya tomorrow.

Asic 2130 (327)

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.360.000.000.000.008.36

I ran the flat course this morning which is when I head out towards payson on canal road and then just before the first big hill going into Payson I turn and head back to pretty little road which is east of woodland hills road and then I head back home. Round trip miles are 8.36...  Today was a nice recovery run after yesterdays tempo run, average pace was 9:11 with my heart rate average at 134, total time was 1:16:53. It was way cooler this morning and towards the end of my run it started to get pretty nasty and it is now pouring down rain so I got done just in the nick of time! I thought I saw Michelle and Mac just finishing up, they were heading up to mount loafer school  just as I was starting out but I wasn't going to catch them this morning anyway, I was to tired.

See ya tomorrow.

Asic Nimbus 9 (322)

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.100.000.000.000.008.10

I am on no sleep! Last night was a joke, and lets just leave it at that. My legs were totally wiped out for some reason, probably the extra mileage and the harder workouts are to blame. But I was determined to make it up Harry's' Hill this morning even if it was a major down pour from the rain... I forgot to charge my Garmin last night so I had no time and splits, but the pace was slow and easy and wet and difficult but I Got-R-Done. I know the distance was 8 miles and some change... I really don't know if going up Harry's Hill so slow is any good or not but I guess every run is a great run regardless of how slow it is!!!

Well that's about it I am going to go and dry off and get warm, I didn't know we were living Seattle I hope we can get back to that nice Utah weather real soon!

Asic 2130 (335)

Comments
From Andy on Thu, May 22, 2008 at 09:53:40

Even if going up the hill doesn't do any good physically (I think it does) there are definitely psychological benefits. Good job getting out and getting in the run.

From Tom on Thu, May 22, 2008 at 10:06:51

Great job Clay showing heavy duty dedication and discipline by running up Harry's in the rain after no sleep. I think the benefits of these type runs (no matter the speed) may not be easily measured but like Andy said are significant both physically and mentally.

From Adam RW on Thu, May 22, 2008 at 16:50:53

So I guess I’m an activist at heart. I noticed we’ve only had 13 votes but 144 views and there are more of you out there. I know some people don’t use the discussion board of the blog so I’m posting this comment on everyone’s blog that has updated in the last few days or so to bring your attention to both the discussion section and the mileage board. Please read the discussion here (http://fastrunningblog.com/forum/index.php/topic,324.0.html) and then vote here (http://fastrunningblog.com/forum/index.php/topic,348.0.html) if you have an opinion. If you already voted, I am sorry about the “spam.” Thank you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.710.000.000.000.007.71

I ran the modified flat course which I am now going to call the blue mail box loop. I head to Payson until I come to this big blue mail box which is just before the 200 meter hill that takes you into Payson. I then turn and head back towards my home and then out towards woodland hills road, I then turn and head for home, so I will call it the blue mail box loop! It is about 6.70 miles round trip, I then threw in a mile loop around my house to finish up the run. My legs felt pretty good for the first couple of miles but then they started to get tired, darn that Harry's hill... My average pace was 8:32 with my heart rate at 140 total time was 1:05:50, I also did my upper body workout with the Bowflex low weight and high reps.

See ya tomorrow

Asic Nimbus 9 (330)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.082.000.000.000.0012.08

I ran out towards GU corner and then out to my 5 mile mark just before I hit that mark I ran into my Brother Curtis. I told him I would catch him but it took me until GU corner to catch up with him. We talked for a few minutes and then I had to get back home to take my son Ethan to Baseball practice, so we split up. Then with about 2 miles to go to round out the 10 mile loop I started to have bowel issues and the last 2 miles were a run walk kind of thing, and I barely made it home! I took my son to practice and then came back and thought about running a few more but I kept having to, well you know what...... I waited about 30 minutes and decided to get out and try a few more, I started to feel like I was going to faint and my legs were pretty rubbery. So I just went as fast as I could and then called it a day, and as I'm writing this I am not feeling good at all. My daughter Abby has the flu and was throwing up all day yesterday so maybe I have caught some of that, I don't know. I was averaging an 8:30 mile for most of the run until the issues with my stomach. I had mile split in the middle that was 7:56(145) and my last mile was 7:58(136) so I will count them as MP miles.

My average pace for the entire run was 8:42 with my heart rate at 134 total time was 1:45:10. I'm going to go and lay down for awhile...

See ya Monday.

 Asic 2130 (347)

Comments
From josse on Sat, May 24, 2008 at 11:39:26

Hope you didn't catch anything. Good job on your week. Keep it up!

From MichelleL on Sat, May 24, 2008 at 11:39:38

Sorry you weren't feeling well toward the end. So where is GU corner?

From Clay on Sat, May 24, 2008 at 11:47:06

GU corner is where the red cooler is sitting on Saturday's by the canal with the waterfall:-)

From jona on Sat, May 24, 2008 at 20:27:41

What is the red cooler for? Is it there on the weekdays? Is for public to use? Does anyone know who's "red cooler" this is? Mysterious, odd. I'm thinking there could be some fun to be had with this "red cooler."

From MichelleL on Sat, May 24, 2008 at 20:40:03

It is actually a cooler put out by the SF group with cups and gatorade and water in it. The club pays for it through their dues, though it is generous enough to invite any runner who passes by to partake. It is a life saver for the summer long runs.

From jona on Sat, May 24, 2008 at 21:17:59

Oh, I was thinking that was probably the case, but it was more fun in my mind to think about it being some random cooler that someone puts out there.

That is good plan of the SF group.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.040.000.000.000.008.04

I was suppose to get up early and get my run done and then meet my usual group to golf at Hobble Creek Golf Course, but when I got up at 5:00 am it was raining pretty hard so I decided to for go the Golf and just sleep in! I then got up at 7:30 and strapped my running gear on and headed out the door. I ran the Payson Park loop extended which round trip is just over 8 miles, this route has some good rolling hills in it and so I pushed it up the hills and then took it easy on the downhills and the flat section. My average pace was 8:26 with my heart rate average at 138 and my total time was 1:07:50. I felt pretty good this morning other than I got a little sick of the rain, and I was a little disappointed that I didn't get my run done early and then head to the course and get my round in. I'm sure I will hear about that from the Boys!

With that said, I will see you tomorrow.

Asic Nimbus 9 (338)

 

Comments
From Tom on Mon, May 26, 2008 at 13:59:31

Good job on the run. Sounds like you've become more of a runner than a golfer if you're willing for forego the golf round for an 8-mile run in the rain. Runners are a crazy lot I tell ya!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.041.000.000.000.008.04

I ran the BYU farm loop this morning, and what a nice morning it was! I ran into Pat Loss about a mile and a half into my run and we stopped and chatted for awhile, its always good to see and talk to him. I wasn't feeling real chipper today, my legs were not into it today but I was ablr to get through it and I was able to do one marathon pace mile in the middle of my run. I also did my lower body weight training and core training usual Tuesday workout, my average pace was 8:35 with my heart rate at 132 total time was 1:09:15. I think my legs are feeling the affect of the increased mileage the last few weeks so I just need to carry through abs stick with it and I should be okay. I also so Michelle towards the end of my run and she looked like she was cruising, as usual! After I saw my daughter off on the bus I did one more mile nice and slow to round out the 8 miles, she is going to Lagoon today with the school and that always means that the end of school is in a few days, Wow!

See ya tomorrow.

Asic 2130 (355)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.350.000.000.000.008.35

I felt very lousy today, my legs were gone from the Get-Go! I ran the flat course this morning, and what a beautiful morning it was, my average pace was 8:49 with my heart rate average at 133 total time was 1:13:40... My legs just would not wake up today I tried really hard to, but it just wasn't happening. I think I have been pushing it to hard lately, I feel like I am not doing enough recovery runs and I think it is starting to take its toll.  I haven't had a reduced mileage week for a while which is probably coming up next week. Tomorrow I will need to take it easy again, and get my legs recovered, I hope I have more strength tomorrow:-)

No strength training today, Wednesdays are my day off from that.

See you tomorrow.

Asic Nimbus 9 (346)

Comments
From James W on Wed, May 28, 2008 at 11:18:04

Amen, brotha! I can testify to the need for recovery (and easy) runs! Not enough of those was how I hurt my knee (which is thankfully completely better). I think your idea of taking it easy and having a reduced mileage week is a good one and will help you in the long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.030.000.000.000.008.03

I ran out to GU corner out and back. I felt a little better today than yesterday, I think I am in need of some new shoes these 2130's have almost 400 miles on them so maybe I am ready for a new pair... My plan today was to keep the pace easy even though when I started I had some bounce but I resisted the urge to go faster and just kept it nice and easy. My average pace was 8:35 with my heart rate average at 134, total time was 1:09:05, I also did my standard lower body weight training and core training that took about 25 minutes.

Well, that's about it. Pretty boring I know but this is who I am, old and boring!

Asic 2130 (363)

Comments
From MichelleL on Thu, May 29, 2008 at 10:22:09

Boring is good. Injuries are not boring but they are bad. I am glad you felt better today. We ran by GU corner, as you call it, but didn't see you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.010.000.000.000.008.01

I ran the big blue mail box route today and then back to pretty little road and then back home. I took it really easy this morning as I felt like I needed a true recovery run today, my average pace was 9:17 with my heart rate average at 126. That is the slowest that I have run in a long time, but my legs are pretty much hammered so I really needed it! I don't know how many I will get in tomorrow I have a small golf tournament in the morning and we tee off at 7:30am so it all depends on what time I can get myself out of bed. Or maybe I can split the run in to two sections, morning and afternoon, I will have to see. I do need some new shoes I think it is getting time to retire these and get some new ones, that might be on my list of things to do tomorrow.

See you tomorrow.

Asic Nimbus 9 (354)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.713.000.000.000.0010.71

I couldn't run this morning so I had to delay my run until this afternoon  it was sure HOT! I stayed pretty close to my house as to be able to get some fluid if I so needed it. I ran the Blue mail box flat course but extended it to get in the 10 plus miles, I was able to do 3 marathon pace miles in the middle of the run, well they were close to MP miles one was 7:29 and the other two were closer to 8:00 pace... I felt okay with it being hot and windy, in-fact my fastest pace mile was into the wind so I was real happy about that, I still have some pain right on my left ankle bone on the inside I don't know what they call that but it is sore! My average pace was 8:18 with my heart rate average at 145, total time was 1:29:03. I bought me a new pair of 2130's today but I am still having the same pain so maybe it isn't shoe related. Maybe I need to get rid of the stability shoe and go strictly to the neutral shoe that I use every other day. I don't know, Maybe after the weekend it will feel better:-) This was a high mileage month for me, over 220 miles for the month that is a new record for this old man!

See ya Monday.

Asic 2130 (11)

Comments
From Tom on Sat, May 31, 2008 at 19:18:29

Clay great job getting the run in late in the day. Nice mileage and pace too! I have a very tough time on Saturdays getting it done at all if it doesn't get done in the early AM hours.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.040.000.000.000.006.04

This week is a reduced mileage week for me, I have been pushing it pretty hard for about 5 weeks so I am taking it easy this week. I plan on doing around 6 miles a day and then a 10 miler on Saturday and most days will be very easy.  I ran the Payson park loop but cut it short and then I headed back to my house, I passed Michelle going the opposite direction and I thought she might come and run for a minute but I never saw her again... My average pace was 8:50 with my heart rate average at 130 total time was 53:20. I was really happy with my heart rate and how low it was for the pace, this tells me that my fitness is coming into check and that I am improving which is a good sign. I had a few aches and pains today but they seemed to go away after a few miles, hopefully with the reduced mileage this week they will all go away!

I also did the standard upper body weight training, low weight with high reps.

See ya tomorrow.

Asic Nimbus 9 (360)

Comments
From Tom on Mon, Jun 02, 2008 at 15:46:29

Clay I think reduced mileage weeks are great! Should be just the thing to get your legs all purky and ready to go again next week.

From MichelleL on Mon, Jun 02, 2008 at 16:04:28

Hey Clay, I would have turned around and run with you but I had to stop and stretch--Dr's orders. I am sure I'll be seeing you around though. Let me know if you'd like me to pace you through a tempo next week. It's so much easier to do one of those when you have someone there to account to.

From Lybi on Mon, Jun 02, 2008 at 16:06:22

Sounds like you are training smart and are starting to see the benefits. Great job, Clay!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.050.000.000.000.006.05

I ran out to mini GU corner, out and back and I have to say that my legs felt like crap! these last few days they have felt like I am continually hitting the wall, but today was the worst. A couple of times I just wanted to stop and walk and if it hadn't of been for Mack passing me with bout a half mile to go I probably would have stopped. But after she passed me I was able to pick up the pace and finish, so Thanks Mack for helping me through even though you didn't even know that you did! This is one thing that I can't understand about my legs is why they don't seem to get stronger and then I have to wonder if I'm not getting enough protein after each run to recover and help heal the muscle, I very seldom eat breakfast... Any thoughts and comments from anyone would be greatly appreciated.

Average pace was, 9:05 with my heart rate at 127 total time was 54:38 I did keep it nice and easy, but it was sure tough and it didn't feel easy!

See ya tomorrow.

Asic 2130 (17)

Comments
From Tom on Tue, Jun 03, 2008 at 10:15:16

Clay the no breakfast could be causing you grief. I've always heard/read that for optimal recovery after a run you need to take in some decent carbs with some protein within an hour after you finish the run. A bowl of oatmeal or cold cereal/milk is about the right proportions, yogurt is good as well, toast/banana, whatever tastes good to you. Or if you're just not a breakfast person then at least try to get down a breakfast bar or power bar or something. This could very well play a large part in the whole feeling dead-legged thing.

From James W on Tue, Jun 03, 2008 at 10:26:50

I totally agree with Tom - with exercising in the morning, breakfast is probably the most important meal of the day! If you're not a cereal person, try a breakfast shake or, like Tom suggested, a bar. I have actually heard the anecdote: "eat breakfast like a king; eat lunch like a rich man; eat dinner like a pauper". From a caloric intake, breakfast is probably my most calorie-dense meal. Another possibility is the amount of sleep you are getting - are you consistently getting at least 7 hrs of sleep each night?

From Clay on Tue, Jun 03, 2008 at 11:40:28

My sleep is pretty bad most nights, I usually get 6 to 7 hours a night but then on Sunday I get like 9 hours because I am able to sleep in, my church doesn't start until 1:00pm...

Some days I will have an egg and toast if I have time, its just some mornings I don't have time, but maybe I need to make time.

Thanks, for your comments men it really does help!

From MichelleL on Wed, Jun 11, 2008 at 18:23:20

You've got to take time for breakfast man. It is the most important meal of the day (cliche yet true).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I took the day off today, sorry boys and girls but I felt like I needed a break! I have a sore quad muscle and a sore groin muscle so I decided to take the day off and see how it feels in the morning. I could of run today but with all the injuries going around I thought it might be prudent to listen to my body, so I did... I will be good to go tomorrow.

See ya then!

Comments
From Kim on Thu, Jun 05, 2008 at 10:14:22

Listening to your body IS being a good boy! Listening to peer pressure is not! Way to listen to your body! I'm sure your wife was impressed! Hopefully you are doing better now!

From Tom on Thu, Jun 05, 2008 at 14:46:10

Clay I hope the day of rest is just the ticket to get you back on track. I wonder sometimes if I shouldn't do that more often.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.051.000.000.000.008.05

I ran out towards Payson Park and then headed home and then did a couple more around my house. My hip flexor is still bothering me and my ankle started to ache around mile 6, I stopped for a minute and then the pain goes away and then after about a mile it starts to ache again so I don't know what that is all about. I did have one marathon pace mile in there, well close to it at least 8:05, My average pace was 8:32 with my heart rate at 141 and my total time was 1:08:36... I hope these little aches and pains go away soon I don't want them to turn into something worse and keep me from running for a long period of time. I did see Michelle and Mack out this morning trotting along kicking butt, I thought about turning and running with them but I just wasn't feeling real chipper this  morning and I didn't want to slow them down!

See ya tomorrow.

Asic Nimbus 9 (368)

Comments
From MichelleL on Fri, Jun 06, 2008 at 14:20:10

I should have turned around and run with you! The girls were going a little too fast for me today. I guess I could have told them so but I am prideful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.074.000.000.000.0010.07

I waited for the rain to clear this morning for the simple reason that I am sick of running in it! It turned out really nice around 10:00am and so I headed out, I wasn't to sure how my hip was going to handle it but it felt pretty good so my goal was 10 miles and try and keep my heart rate up for part of it. So after a 2 mile warm up I started to increase my pace just a bit each mile those splits went as follows; 8:24(140), 7:54(154), 8:11(146) felt very easy, 8:11(149), 7:45(155). I then ran 3 cool down miles to finish out the run and my average pace for the entire run was 8:27 and my heart rate average was145, total time was 1:25:17. My ankle started to bother me towards the end but it felt better for longer on this run than it usually  does so I don't know if that is a good sign or not. It will be good to have another rest day tomorrow to give both my hip and my ankle time to recover. I watched some the 5k over in springville and I think I saw Michelle warming up, and then it looked like she was in 3rd when they came around where I was watching, I hope she did well. I also saw Tom and Kim and some other runners when I was headed back to my home and they were braving the rain, boy was it coming down, they looked drenched!:-(

Well, that's about it for today, back to regular mileage next week, at least I hope I am able too.

See ya then.

Asic 2130 (27)

Comments
From Tom on Sat, Jun 07, 2008 at 14:48:53

Hey nice workout Clay! Great splits. You were probably smart to wait a bit on the weather, we WERE drenched and freezing by the end! But hey it was still a GREAT run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.040.000.000.000.008.04

Today is a sad day for my wife and her family they lost there Grandpa early this morning, he was a grand old man! He was 93 years old and it was hard to see him go, we will miss you Guss Black!

I ran the Payson Park loop, extended with the hills and I was having a hard time. My back was bothering me along with my left hip and then I was having stomach issues as well towards the end of the run! I barely made it home. I am not worried about my back because it comes and goes, but I am concerned about my hip. I can't figure it out, it feels like its a muscle problem, just from the standpoint that it didn't get any worse during the run and after a mile or so it loosened up and then it seemed to do fine. My average pace was 8:44 with my heart rate at 141, total time was 1:10:25, my legs were pretty dead for the start and I was disappointed with that considering that I had a reduced mileage week last week. I wish my legs would cooperate, oh well I am hoping for a better run tomorrow...

See you tomorrow.

Asic Nimbus 9 (376)

Comments
From Kim on Mon, Jun 09, 2008 at 10:18:11

My sympathies to you, your wife and your family. It doesn't matter how old a grandpa is when he passes away, it is still a big hole that gets left in our hearts! It sounds like that hole will be filled with wonderful memories and great examples from him! Bless you all!

From Tom on Mon, Jun 09, 2008 at 15:58:58

Sorry to hear about your wife's Grandpa. Not too many make it to 93, sounds like he was a great man.

I've noticed sometimes the Monday legs aren't quite as zippy as it seems like they should be. Hope the back and hip feel better tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.000.000.001.001.50

Well, my back feels great this morning but my hip does not! I was able to go about a half a mile and then I had to turn and walk back home... When is this ever going to happen for me? All that hard work through the winter, running in the snow and cold and now its all for not! Right now I don't know what my plan of action is, I came home and did about 10 minutes on the elliptical and then did my  standard lower body workout and core training, and it felt good doing the strength training, so I don't know what to think. It is more in the upper thigh rather than the hip, but running is out of the question I proved that today! The elliptical is so difficult for me to do, I just get way to bored. I will plan on taking tomorrow off just to see how it does, I was planning on starting training for SG on Monday and I have the 10 mile riverwoods race on Saturday, but that looks like that might not happen... What really ticks me off is I have been very careful about increasing my mileage, I have taken my time and tried not to over do it. I don't know,... I guess I will take a few more rest days and then re-evaluate and see where I'm at.. This SUCKS!!!!!! Did I mention this really SUCKS!!!!!!!!!!!!!!!!!!!

Asic 2130 ()

Comments
From JeffC on Tue, Jun 10, 2008 at 11:32:11

I know it doesn't help much but I know exactly what you are going through. I worked hard this past winter and then along come March and April and all my dang injuries!!!! It really does SUCK!!!! Take some anti inflamatories, rest, ice the area, rest, ice, rest, ice more anti inflamatories and call me in the morning. A little light stretching around the area might not hurt either. Hang in there and be patient, it may only be a few days if you caught it early enough. Good luck and take it easy.

From Tom on Tue, Jun 10, 2008 at 18:34:35

Clay I know just how you feel and I'm really sorry to hear about the hip. Kim is also having some pain in that area. Looking back at your training I can't see any obvious cause. With Kim I'm thinking it's running some aggressive hills too soon after a long run. But who knows?

One good thing if it is muscular is that muscle stuff will commonly heal up pretty quick (days rather than weeks in many cases). Tendons on the other hand take forever to heal up.

I guess one question I have is if running at any pace will work right now? I've had good luck when injuries come on with continuing to run but keeping it really slow and getting rid of hills if I think they are part of the problem. Of course crosstraining is good too. If you can still put in the time/miles each week even if they are at a slow pace I don't think you'll lose much conditioning.

At any rate I wish you the best in getting past this crummy problem.

From MichelleL on Wed, Jun 11, 2008 at 18:32:06

Clay--this definitely sucks big time. I had groin issues that started at Christmas, persisted through January, but it helped me to stretch and ice and heat. It went away for the most part turning tax season, but reared its head again as I started to build my mileage. I have had 5 treatments on it by Dr. Brady in Provo, including ultrasound, deep tissue massage, electro-acupuncture, and some weirdo chinese herb patches. I probably have 2-3 visits to go. Dr. Brady says that groin issues are the slowest to heal, and I firmly believe it can persist and not get better if you don't get it worked on. I think his phone number is 375-2420. I would highly advise going to him, or some other physical or sports therapist. So sorry you are out for now. If you get treated by the race, I bet you'd feel good enough to at least show up and run it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

REST!

My upper leg and hip feel a little better today but that isn't saying a whole lot, I still don't feel like I could run on it! My brother-in-law is in town and he is a PT so I am going to have him work on me and then see how it goes. I am still planning on running the race on Saturday (Riverwoods 10 miler) if my leg continues to get better each day then I will try and run it,  but if it just kind of stays the same then I might have to drop out. I will probably do a test run on Friday to just see where I'm at and then make a decision based on how I feel after that:-)

"Like Sand Through the Hour Glass, So Are The day's Of Our Lives."

Somebody please help me!

Comments
From Kim on Wed, Jun 11, 2008 at 17:30:45

I hope that doesn't mean you are sitting home watching that rubbish! =)

OK, now, settle down a bit...all is well, all is well! This is just a little set back for a small moment. You are being good to rest and be careful. I'm wondering if you and I are feeling the same kind of pain at the moment and I'm wondering if Harry's Hill is the culprit. Mine felt good with a very gentle run this morning and I plan to do the same thing the next few mornings to test the running waters for Saturday's 5K. Don't make Cindie want to throw you out in the dog house for being Grumpy! I'm sure she would much rather enjoy the company of Dopey, Bashful or even Sleepy! Good luck!

From Clay on Wed, Jun 11, 2008 at 17:44:00

Kim,

Sometimes when I need a good laugh I'll peek in on one. I am a little grumpy but I'm trying real hard not to be:-)

Good luck on Saturday too, I feel like there is a "Golden Ticket" in your future!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.040.000.000.000.006.04

I tried to run this morning tot test out my hip and leg, it felt better than Tuesday but still is painful. I ran the Payson Park loop but on did the small hills just to test it out, I felt okay going up hill but coming down hill was a little more painful. I will probably show up for the Riverwoods ten miler tomorrow and try and run it but I will just treat it like a training, there will be no PR tomorrow and then next week I will try and run every other day and then cross train with the elliptical until I can get it healed up. Michelle was heading back home and stopped and checked on me to see how I was doing, I guess she was doing some pool running it sounds like a bunch of us are falling apart! Well I am short on time, right now I have to go we are saying goodbye to Grandpa Guss this morning so I need to go and get ready.

Average pace was 9:02 with my heart rate at 136, total time was 54:32.

See ya tomorrow!

Asic Nimbus 9 (382)

Comments
From Kim on Fri, Jun 13, 2008 at 10:52:03

I hope your goodbye's to Grandpa Guss today will be a joyful celebration of life. Good luck to all of you, it's a hard time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Well, I awoke this morning with full intent of going and running the race but after trying to take a run around my house I realized it was not meant to be. My hip was very sore and I am limping, its seems I have a pulled my groin muscle to go along with everything else that is falling apart... I am going to be taking some time off and I will blog from time to time but I don't know how much, I am very disappointed and disillusioned, enough said! The only thing that seems to help with the pain is to walk, so I will be doing that and maybe the elliptical but that even seems to aggravate it so I will do that just a little...

See ya soon!

Comments
From josse on Sat, Jun 14, 2008 at 16:22:08

Sorry to hear about the injury, I have had that one too. Let me know if you would like some of my scraping magic. Or any other help:)

From Tom on Sat, Jun 14, 2008 at 16:54:47

Clay I'm real sorry to hear about injury situation. Hope maybe Josse and/or the doc can help you get back in the saddle without too much time or disappointment.

Take care.

From Lybi on Sat, Jun 14, 2008 at 17:24:20

I can't believe it! Oh I am so sorry! There is only one thing for a situation like this: chocolate. Good luck, buddy. Hang in there.

From Andy on Sat, Jun 14, 2008 at 23:14:12

Hope the injury heals quickly. Take care of yourself and you will be back better than ever.

From James W on Sat, Jun 14, 2008 at 23:39:25

Sorry to hear about the injury, Clay. Get better soon so you can still come to St. George (hopefully).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Another fabulous rest day! I spent the day driving my stepson down to Cedar City for a week long soccer camp, there was him and 5 of his friends which made for an interesting drive! After dropping them off I decided to drive another 40 miles to St. George for the simple reason that I heard that an In & Out Burger had just opened. So feeling a little depressed because I can't train, I decided to treat myself to a burger and then listen to the US open on my radio. It reminded me of when I would visit my Grandpa Jones when I was little and he would  be listening to baseball games on the radio, it was kind of cool.  I sure wish Rocco could have pulled it out, but tiger was just to much for him! I always like the under dog mainly because I feel like I have been an underdog  most of my life... After that I headed for home and had three hours to reflect on my injury and where I want to go from here, I still don't know what that is, but I will eventually figure it out! I had a good time on the way back thinking about life and how lucky I am, and I had my XM radio stationed on 70's music the whole way home and it was really relaxing and fun.

Well, that's about it!

See ya soon.

Comments
From Superfly on Tue, Jun 17, 2008 at 15:17:02

You should have said something and I'd have taken you to lunch at In-N-Out. Keep you chin up... I think this is an injury year for everyone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

My leg is really starting to hurt now, it seems to be getting worse each day instead of getting better! It might be time to book an appointment with the doctor as much as I hate to admit it... I am limping and can barley walk which is a change from a week ago when walking seemed to help the pain and make it feel better, I don't know what is going on.

Someone help me please!

Comments
From Superfly on Tue, Jun 17, 2008 at 15:19:55

It will come around. I know it's hard in the moment to be deal with- and I'm not one to give any advice here since I'm always a complete mess. Just have some fun doing other stuff, play some x-box, golf, kick back and take a nap... Just some ideas.

From Tom on Tue, Jun 17, 2008 at 15:37:00

Clay I think you're right about it maybe being time to let the doc take a look just to be on the safe side.

On the other hand I'm wondering if the extra pain today may be related to you spending a lot of sitting hours yesterday driving down to St. George and back. For me sitting for long stretches of time without a walk break can aggravate all kinds of aches and pains. Hopefully this is all it is.

At any rate I really hope for you a speedy recovery. Clyde's advice is good...have fun, doing other things you enjoy, bask in the simple pleasures of life and realize it could always be alot worse. Now please remind me of everything I've told you when it comes my turn to be laid up for a while and I turn into a grump-monster.

From Kim on Tue, Jun 17, 2008 at 17:19:57

Kind of weird to hear that advise from Clyde and Tom...two of the last people in the world that would take it for themselves! But they are right. Running is a great sport and hobby, but it is not who we are. We are more than that. Be patient and enjoy other things in life at the moment so you can return to the hobby and sport that you love. Good luck in the recovery. Keep us posted.

From Kim on Tue, Jun 17, 2008 at 17:24:05

I always spell advise/advice wrong, and I know it bugs Tom a bit. Oh well, there has to be something about me that bugs him...right?!

From JeffC on Wed, Jun 18, 2008 at 11:05:17

Kim.....Thanks for the great words of wisdom about running, that is really good advice.

Clay....Listen to Kim she knows what she is talking about. It sucks to be injured, we both know that, but it will pass. Hang in there buddy.

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I coached my son Ethan's Baseball team yesterday, I filled in for the coaches that are out of town!  It was kind of fun but stressful but we were able to win, 8 to 3 so that was kind of cool... I also walked 9 holes of golf and shot 1 over par with two three putts and a sore leg to boot! I went and and soaked in my brothers hot tub for about an hour to see if it would help my leg, still no relief... I am going to call Dr. Brady who was recommended by Michelle and see what he can do to help me, hopefully good things will happen with the treatment. I have a three day golf tournament starting on Friday and it goes through Sunday, I just don't know how my leg is going to hold up but I will give it my best shot and see what happens!

See you later.

Comments
From Superfly on Thu, Jun 19, 2008 at 12:34:00

Those dang three putts. It even happens to the pro's so I shake it off pretty easy. Where is your golf tournament? Do you play in a lot of tournaments? My father-in-law is always playing in stuff around the state (Mike Hacker). He shoots very well but is in the Sr's as he is 56ish.

From Clay on Thu, Jun 19, 2008 at 14:21:20

I do know Mike Hacker, or I have heard of him. Does he have a brother named Dirk? I am playing the Art City Am its my home course so I look forward to it each year. I don't play enough and practice enough anymore, mostly because of time constraints so I pretty much hack it up in most tournaments that I play, I just get to nervous!

From Superfly on Thu, Jun 19, 2008 at 15:24:02

Dirk is Mike's little brother.

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Leg is still about the same, which is really worrisome considering I haven't run for over a week. I am going to see Dr. Brady tomorrow who was recommended by Michelle so hopefully he can get me on the right track and get it feeling better! I am in the middle of playing the Art City Am Golf tournament this weekend and I have one more day to go, I shot 75 yesterday but played a lot better than that I just didn't didn't make a lot of Birdies... I only had one three putt but I didn't make a lot of long ones either so hopefully I will do better today. My hip and leg have bothered me all three days of playing and if truth be told I probably shouldn't be playing but I can't miss this one! On Friday in the Doug Oldroyd Memorial I shot 76 and just finished out of the money, I had 3 three putts that really hurt me and I missed a few medium length birdie putts that I should have made but I just didn't stroke them good. My leg is really bothering me today so I don't know what kind of score I will shoot today, I just hope its not to embarrassing and I can finish with a respectable score!

I really need to get this leg healthy, my running is what helps me deal with all the stresses in my life, golf will only go so far and I think playing is just aggravating the injury, I have taken some long rides on my motorcycle which has been kind of nice but I need to get back to running as soon as possible.

I will see you later!

Comments
From Andy on Sun, Jun 22, 2008 at 13:05:39

Good luck with the doctor tomorrow. I'm guessing you have the lowest handicap on the blog. Golf only adds stress to my life so I had to stop playing.

From Tom on Mon, Jun 23, 2008 at 18:19:42

Good job on the golfing and good luck at the Doc!

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I went to Dr. Brady yesterday and he worked me over pretty good, Acupuncture and electroshock on my thigh and some pretty heavy duty massage in that area was in order. I'm going back on Thursday for my second visit, and he said I might be able to run as soon as Saturday but that will depend on how I am doing on Saturday... I have had about enough of this injury and I just want it to be gone and over with, I can't go much longer with out training and still feel like I can give SG a good shot. Any suggestions on how much longer I can go before I am to the point of no return as far as training for SG goes, anyone, anyone, Bueller, anyone!

See ya soon!

Comments
From MichelleL on Wed, Jun 25, 2008 at 07:51:46

You'll be able to do St. George if you have 10 weeks to ramp up, or if you start doing some cross training. You start losing your fitness if you're not running AND not cross training.

When's your Thursday appt? I'll be there at 3pm. Did Dr. Brady make you cry? I'm used to him working me over now but at first I was a nice wuss about it. The really bad thing is if my glute isn't better today, I'll have to have him work on that, which will be a real *treat*.

From Clay on Wed, Jun 25, 2008 at 11:35:49

My Appointment is at 10:00am, and I didn't cry but it was painful at times:-) I am going to start cross training tonight and then start running on Saturday(Hopefully),so I think I should be okay to run it just as long as I don't get anymore injuries.

From JeffC on Thu, Jun 26, 2008 at 11:21:48

Clay..I am planning to do a 12 week training plan starting on July 6 I hope that gives me enough time to get ready.

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I decided to go and run walk a mile with my wife to see how the hip would feel and much to my dismay  it has not healed at all, I was suppose to go to Dr. Brady again this morning but I had an emergency at work and had to cancel. I ended up doing 30 minutes on the elliptical to see if there was any pain doing that and there wasn't so I guess my options are the elliptical and I just don't know if I can do that, its just to darn boring!!! But I think I need an attitude adjustment because right now I am not motivated at all! I am struggling at home with some stepson issues and I just don't know what I am doing at this point, I can't run, I can't play Golf, I might go fishing on Saturday and think it all over and then go from there!

This month is a total loss just looking at my calender, pretty discouraging:-(

See ya later.

Comments
From Superfly on Thu, Jun 26, 2008 at 13:51:14

Sorry Clay,

Fishing sounds fun. You've got to find something that works to get your mind off it all. Don't be too hard on your stepson. I had a stepfather that was pretty mean to me growing up and it created some ugly issues. Not to say your mean.

From Tom on Thu, Jun 26, 2008 at 14:15:27

Clay I really feel your pain man! I wish there was magic formula to get rid of all the aches, pains and injuries that so many on the blog seem to be dealing with right now.

The fishing does sound fun and is a great activity for doing some hard thinking and pondering (especially if the fish aren't biting like they usually aren't whenever I go fishing).

Good luck sorting everything out, both with running and with the family issues, it seems like things typically seem the bleakest right before the clouds part and the sun comes shining in. We'll hope and pray for better things to come shortly!

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No training yesterday and probably nothing today, maybe the Elliptical later and I might do some strength training as well later but it depends on time. I am going fishing tomorrow with my son Ethan, should  be a fun time, he is real excited!!! Next week I am going to start doing the Elliptical every day and then strength train like crazy on my leg and see if I can get it better so I can run. I might see Dr. Brady again next week or I might not, I might have to take this into my own hands and fix it if that's possible because nothing seems to be working! Its been three weeks since I have done any real running and it has not healed at all, so I am going to try some strength training on it and see what happens, laying off hasn't seemed to help at all!

Well enough of my complaining, Strawberry here we come!

Later.

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I went fishing with my son Ethan today we went to Strawberry Res. good time was had by all! We had pretty good success, in fact Ethan kicked my butt 3 to 2... My leg and hip are still giving me problems, but I have had time to reflect on everything and who knows maybe I won't ever lace up those running shoes again, and I think that would be alright with me. I mean there are more important things in life than worrying about if I will heal in time to train for a marathon and so forth. I wonder if I could get any cross training miles for catching 5 fish with my son, or at the very least 500 commando points from Brent, I know this sounds like a commercial;  spending the day fishing with my son, "Priceless"!

I'm out!

Comments
From Tom on Mon, Jun 30, 2008 at 18:36:33

Sounds like a great Saturday to me Clay! Congrats on the 5 fish with you son and the good attitude and perspective. Hope I can learn something from you as you deal with the injuries and life without running.

From JeffC on Tue, Jul 01, 2008 at 11:15:05

Keep up the great attitude Clay! There are more important things in life than running, although there are some on this blog that would disagree. Just take it easy and get better and press on my friend, that's what life is all about.

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I tried to run a mile with my wife but I couldn't get my leg to cooperate so I had to turn around and walk home, Cindie was able to finish the mile without stopping so I was extremely proud of her! I then went in and did 30 minutes on the elliptical, rpm was above 95 for the whole workout I then did a 3 minute cool down and some stretching to finish up. I plan on doing the same workout tomorrow and then some strength training on my legs to go along with it, I counted 3 miles of cross training for the 33 minutes the boredom about killed but at least I was able to do something! I'm still planning on doing SG and I figure I can go about 2 more weeks and still have enough time to get ready but after that it will be closing time, so to speak.

So with that said, I will have to learn to love the elliptical for a few weeks and then see how things are going, and If I can't do SG then there is always next year. I can always do Moab in the spring or go for another half in the spring, I have figured out that life will be just fine if I can't do SG...

See ya tomorrow.

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43:00 minutes on the elliptical today with some interval training, trying to simulate running up hills, 3x two minutes with a 3 minute recovery in between each one I mostly kept the RPM above 95 and as high as 123... I also did my standard weight training on the lower body trying to strengthen the injured area, it felt really good through the whole workout  I also did 50 push-ups and some stretching. When I was sprinting and the rpm was at 120 I felt like I could of done that for awhile which tells me I haven't lost much fitness, so If I can get this darn thing healed up I can probably still do SG but time will tell in the next couple of weeks!

 

See ya tomorrow!

PM- I ran a mile with my wife Cindie, she beat me again! I had to walk towards the end, oh well even though I sucked it reminded me why we do this!

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55 minutes on the elliptical keeping my heart rate above 155 for some of the workout! I think the average was around 135, I then threw in some stretching after that. My leg was a little stiff when I started but by the end it felt fine. When my heart rate is around 135 it is right around a 9 minute mile but from 145 to 155 it is more like and 8 in a half minute mile and most of the workout was in that range. The rpm never got below 90 and I had it as high as 120 my average for that was around 100 so I was clipping along at a pretty good pace! I was sure sweating by the time I was finished... Of the 55 minutes 5 minutes of that was a cool down, which felt pretty good.

I was able to watch some of the old TV series Starsky and Hutch, I found a station on my satellite that shows nothing but old stuff so it was pretty cool...

That's about it, see ya tomorrow!

Comments
From Tom on Wed, Jul 02, 2008 at 12:18:13

Great workout Clay! You're becoming such a madman on the elliptical you may just find yourself in better shape than you were before once the injury issues get worked out and you get back to running. Hey have fun sweating to the "oldies", but stick with Starsky and Hutch and stay away from that Richard Simmons weird duck.

From Superfly on Wed, Jul 02, 2008 at 12:31:20

When you can't run... getting the heart rate up for over and hour and sweating it out is almost as good. Good job! Keep burning off calories and you'll be able to maintain some good fitness.

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50 minutes on the old elliptical, 40 minutes real hard and then a 10 minute cool down followed by some strength training on my legs, and then I finished up with some stretching. My average heart rate was 131 with it getting as high as 155, my legs felt a little tired today but that's good that means it is having some effect on me! Man I wish I could get healthy! I really want to do SG! My brother-in-law is coming into town today so why he is here we are going to try some E-stem on the injured area and maybe a massage to help it along, but I have pretty much lost all faith in it healing anytime soon but I also know that life will go on and I will get better, yada, yada, yada...

See ya tomorrow.

Comments
From JeffC on Thu, Jul 03, 2008 at 11:03:59

What is E-stem? Whatever it is, I hope it works. Still plenty of time before St. George, just keep up the cross training and you still have a great shot. Don't throw in the towel just yet.

From Clay on Thu, Jul 03, 2008 at 11:55:11

Jeff, E-stem is when they hook you to a machine that sends little electrodes into the muscle to help repair it, my brother-in-law is a PT and he uses it a lot so I am hoping it will work for me.

At this point I am getting desperate and I will try anything, well most anything...

From JeffC on Thu, Jul 03, 2008 at 12:10:19

Have you heard of HGH? :) I'm sure Roger Clemens could refer you to a good source to get some.....

From Clay on Thu, Jul 03, 2008 at 12:39:09

Ya I bet he could! Was he ever injured? I don't think so!!! I wonder if that had anything to do with all the juice flowing through his veins!

From Adam RW on Thu, Jul 03, 2008 at 14:43:31

Clay, The E-stim combined with ultrasound is how I got through injuries in college. I had (have) issues with my right knee/IT. When you say leg/hip are you having problems in the outside (IT area)? The other thing that really helps me get through injuries in that area is I got a heated blanket that I put on the area for about 10-15 minutes prior to my run and then after the run I have dixie cups in the freezer that I use to give isolated ice massages to. I hope you get through this injury in time for Oct 4th... Hopefully with enough steam to break your '06 time and get under 4hrs! Keep up the cross training and the fitness will be there when it is time to run again.

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Rest...

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43 minutes on the elliptical, that's about all I could stand! My desire is waining and my attitude is going to the dogs...

Thats all I have to say:-(

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53 minutes on the elliptical after work, leg is feeling better but I am still not able to run:-(  I am hoping that after this week I might be able to start running some again but I am not holding my breath... I also did some strength training on my upper body, just my usual workout on Mondays for that. I'm trying to keep a positive attitude but it is very difficult, just trying to do my best.

See ya tomorrow.

Comments
From JeffC on Tue, Jul 08, 2008 at 10:53:55

You'll get there Clay. There is still time. Keep up the crosstraining and you will be ready to go when the leg is better.

From Tom on Tue, Jul 08, 2008 at 19:18:06

Hang in there Clay. With the great crosstraining you are doing I don't think you will find you have lost too much conditioning once you're able to resume the running.

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Rest...

Comments
From josse on Wed, Jul 09, 2008 at 14:17:56

Hang in there Clay, we have all been in your shoes and know how difficult it is.

From Clay on Wed, Jul 09, 2008 at 14:24:43

Thanks Josse, I'm trying real hard to have a positive attitude some days it works and other days it doesn't:-)

From josse on Wed, Jul 09, 2008 at 14:26:10

I know exactly how you feel. I was injured all last summer and look at me now. Just be patient the crosstraining does pay off.

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54 minutes on the elliptical... I did 50 minutes hard and then did a cool down of 4 minutes, I also had some interval training mixed in there working on the quads. My RPM was above 90 and as high as 110, so I kept the pace pretty up beat, I then did some stretching and some strength training on my legs really working on the hip area and the hip flexors...

Well, that's about it! Not much else to say, see ya tomorrow.

Comments
From JeffC on Thu, Jul 10, 2008 at 10:44:42

Man, that is fast. The elliptical kills me if I start getting into the 70-80 rpm. Keep it up.

From MichelleL on Fri, Jul 11, 2008 at 10:25:48

Did your brother in law work on you when he was in town? You should make sure you get some deep tissue massage--it will speed recovery. Keep your chin up. Ellipticals suck, but losing fitness sucks worse.

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No training again today, I just didn't have time with work and such! I did walk 18 holes of golf and I had one the best rounds I have had in awhile. I shot 69 and it was the best putting round I have had this year, I had 7 birdies and three bogie's and 1 double with the rest pars which put me at 2 under par 69... Pretty cool! This will get me through a few more days of not being able to run, and it for sure raised my spirits...

See ya tomorrow.

 

Comments
From JeffC on Sun, Jul 13, 2008 at 17:48:46

I wish my work and "such" included 18 holes of golf.:) Nice round by the way!

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Well I decided to go and try a run this morning and check out my leg and see where it is at! I was able to run three miles and not have to stop other than to take a break and check things out... I took it by half miles and if the pain didn't get any worse then I kept going, there was some tightness in the injured area of my hip and flexors which is what has been giving me the trouble. It seems that I have lost some fitness just judging by my heart rate and the pace that I was going and on the injured side I had some weakness there, but all in all I was glad that I was able to get out and complete the run. Tomorrow will be the test to see how I recover and if the injured area heals up in time to run again, I don't know if I have enough time to prepare for SG but I think depending on how things go in the next week I might still give it a try:-) It will depend on how my leg responds and if my fitness improves enough to make it worth my while, or do I shoot for something in the spring. I am scheduled for the riverwoods half marathon next month, so I might be able gauge things from that race, that is if I'm able to run it...

I also did some strength training on my legs and some push-ups to finish out the morning, see you tomorrow...

Asic 2130 (31)

Comments
From Tom on Tue, Jul 15, 2008 at 10:14:28

Clay glad to see you were able to try a few miles and test the running waters. Hope things look/feel good tomorrow and you can still make a run for SG.

From JeffC on Tue, Jul 15, 2008 at 10:42:37

Glad to hear you are feeling better. You haven't been out long enough to lose too much fitness, what you have lost you will gain back quickly. Hope the injured area continues to improve.

From Curtis on Tue, Jul 15, 2008 at 21:52:54

Good job on getting a few miles, just go easy and you'll be back as good as new. Oh and you will run SGM, I do not want to run it by myself Bro.

From Brent on Tue, Jul 15, 2008 at 21:55:28

Clay, good luck getting ready for the George. You are due for some good luck.

Stay Kool, B of BS Rools out

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Well my leg is extremely sore and I think initial injury is on the mend, but I think yesterday I must of pulled my Groin again because that seems to be giving the most trouble this morning... I ran up to the top of my hill, which is about 50 yards, and then realized that running is not an option. I will rest for the remainder of the week and see if it improves, but I'm not real optimistic. I only have 11 weeks of real training left for SG so the window is closing, I know that this will heal but I am at the point that I am losing my desire to try and make it to SG and I really just want to get healthy. I will use the E-Stem machine tonight to see if that will help but I really think at this point that rest is the best medicine. Things could be worse I could be like Ted and really be out for awhile, in fact he is the only reason I got up and tried to run this morning...

So more rest, and please pray for my wife as she has to deal with my bad attitude and all the other stuff that goes along with me being injured:-)

I need to change my blog name to "Hefty Hunk of Junk" cause that's what I feel like!!!

Comments
From Tom on Wed, Jul 16, 2008 at 22:06:57

Clay dang I'm sorry to hear things didn't go better today. Man life just isn't fair sometimes but like you pointed out, it's not too hard to find someone dealing with something worse.

Good luck with everything...including the bad attitude, I do believe I completely understand :)

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I was watching an old classic movie last night " Caddy Shack" and it came to the part of the Reverend who is out shooting the round of his life in hurricane down pour and he has a chance to break the club record and on the last hole he misses the putt that would have given him the course record and then he screams to the heavens "Rate Farts"! And then he is struck by lightning. Later on in the movie it shows him in the club house at the bar and he is totally drunk and disillusioned and Ted Knight comes up to him and says "Good grief man pull yourself together your a man of God" and then he turns to Ted Knight or judge schmells and says; "There is no God"! Now I got a real good chuckle out of that because that's how I feel in regards to my running. Now don't get me wrong I know there is a God, but that whole scene just struck me so funny and kind of put things into perspective for the big picture... It seems like I have been struggling with injuries for the last year and I have been playing the pity party for most of it, and it seems like the injuries that I have had are the ones that really don't let you do anything. I mean my groin is so sore that the elliptical even hurts to do,  about the only thing that seems to help is walking so I have been doing a lot of that!

Well enough of that, I just wanted to share my laugh with you...

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Walked 18 holes of golf which seemed to help my groin some what, I am still not able to run though! But, that's okay I think SGM is out of reach now anyway:-( I still haven't withdrew yet for the simple reason that I am still hoping for a miracle, but I am not real optimistic:-)

My son Ethan did well in the State Baseball tourney, at least for the level of talent that they had! He had a home run and a bunch of RBIs and did some pitching, they had a heart breaking loss in the first round, but they never gave up! Not bad for skinny little ten year old!

See ya later...

Comments
From Tom on Sat, Jul 19, 2008 at 18:46:25

Hang tough there Clay, sometimes miracles happen. But if it doesn't then you get to enjoy that much more golfing on Saturday mornings and look forward to a killer SGM next year.

From MichelleL on Mon, Jul 21, 2008 at 18:15:23

Sorry you are still out of commission. It took me about 8 visits to the doctor for my groin issue to disappear, and it finally has. Rest is good but treatment is important too. So what is this machine you have? A-Stem? Is it the electro-acupuncture my doc is so fond of?

From Clay on Tue, Jul 22, 2008 at 11:45:28

The E-Stem machine is the same thing that Dr Brady used on me except it doesn't use the acupuncture, it uses patches... It seems to work well but I am wondering if it is something more serious because it seems to be getting worse, so I don't know what to do...

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I got home from work today and decided to head out and try a few miles. My leg felt okay but now it is starting get sore, groin area again. I think I will ice and then hook myself up to the E-Stem machine to see how it recovers for tomorrow and then I will give it another try. It felt good to be out even though it was slow and easy, my average pace was 9:16 and my heart rate was152, WOW! Usually it's around 135 at that pace, pretty sad. But one good thing is it didn't feel that hard, I mean I was kind of surprised at my heart rate because I didn't feel like I was breathing very heavy, so I don't know what to make of that. My total time was 37:27. So I will ice and then shock it and see how it goes if doesnt work out then I will be alright, life will go on:-)

See ya tomorrow.

Asic 2130 (35)

Comments
From JeffC on Tue, Jul 22, 2008 at 11:16:20

Alright!! Let's hope todays run went well too. Keep us updated.

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Well I ran again this morning, my leg and hip were really sore. I was able to complete the run, not very fast, but I am really sore right now and I don't know if I will be able to run tomorrow. I will use the E-stem machine when I get home from work later today and see if that helps:-) I am just so tired of being in pain, I might have to brake down and go and see an Orthopedic to see if its bone related, although I don't think it is. I don't have any numbers for you because I'm at work and my watch is at my house...

See you tomorrow.

Asic Nimbus 9 (372)

Comments
From JeffC on Tue, Jul 22, 2008 at 14:00:19

Well, the good news is you are able to run on it to some degree, I just hope you are able to find a solution soon. Hope the soreness goes away so you can maybe hit it again tomorrow.

From Clay on Tue, Jul 22, 2008 at 14:20:29

It is really sore right now so I don't know about tomorrow. This has been a tough one to take I have not been able to take advantage of the summer training, so I have had a hard time with this one.

Thanks for checking in on me though:-)

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No running today my leg is extremely sore also around the hip again, I will try and do the elliptical later tonight and maybe some strength training... I will update if this happens.

See ya later.

PM-I did 35 minutes on the elliptical and then did 45 minutes of upper body and lower body weight training, along with some stretching...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

I did 43 minutes on the elliptical, and then did some core training on the rubber ball along with some push-ups. Heart rate during the elliptical was around 135 to 140... I was able to see how everyone did at the speedy spaniard 10K today and it seems everyone did really well. Not much else to say except tomorrows another day, see ya then.

Comments
From MichelleL on Thu, Jul 24, 2008 at 18:50:07

Keep it going! I would say you need to stay on that blasted machine til you hit 60 minutes. Gotta keep up the "steamin" :)

From Clay on Thu, Jul 24, 2008 at 20:16:32

Michelle, I don't think I have it in me to stay on that darn machine that long, the motivation is just not there! My goal right now is to just make sure I do something every day, that's about all I've got in me!

Great Race today Kiddo!

From Tom on Fri, Jul 25, 2008 at 19:19:18

Hang in there buddy. This too shall pass.

From Curtis on Fri, Jul 25, 2008 at 21:04:32

I'm praying everyday for a speedy recovery on your end. Stay positive and know that alot of people are pulling for you Bro.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest... I might hop on the elliptical when I get home from work later this afternoon, but that depends on how my leg and hip are feeling. I am on IR as far as golf is concerned, I need to get this darn thing healed up and I think golfing is just adding to the problem. It will be hard but I can do it... I can run up the stairs now with no pain so that is a good sign, I think I am on the mend but not good enough to run. See ya later tonight.

Comments
From Tom on Mon, Jul 28, 2008 at 16:54:48

Clay I'll keep hoping and praying for the best for you as you keep plugging away trying to get past the injuries. I think your attitude has been pretty great throughout this whole thing, much better than I would handle it I'm pretty sure.

Good job being patient and not rushing things as far as jumping back into the running. Since the golfing isn't working lately perhaps some more fishing trips might be in order?

From Clay on Mon, Jul 28, 2008 at 17:20:56

Yes on the fishing trips Tom, it can only help my attitude:-) Keep up the good work, your awesome!

From Curtis on Mon, Jul 28, 2008 at 22:05:41

Hang in there Bro, you willbe back in the groove soon. And fishing will help.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I woke up way early this morning(4:30am) to cook my Daughter Abby some breakfast as she was heading out on the Trek with our ward, she looked so cool in all of her clothes! I am so proud of her for her commitment to go and see what the Pioneers went through and experience some of the hard work they went through and the hard ships! Although she will have it pretty comfortable, but I am hoping for a good experience for her:-) After I dropped her off I came home and it was about 6:00am and I sat and looked out our big window in the front of our house and watched all the runners striding by and really longed to be out there... This has been a tough couple of months to say the least, and I am hoping on Saturday to give my hip and leg another try and see where I am at, so come Saturday morning I am hoping for good things to happen to be back out on the road permanently!

See you then!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.130.000.000.000.005.13

Well to was a good day, I was able to get back out on the road! It felt really good just the road and some good tunes, I don't know how I will feel tomorrow but we shall see! I really didn't have much pain and the leg and the hip were about the same throughout the whole run, so that is a good sign. I am hoping to run all of August and then evaluate where I am at and go from there, I don't think SG is an option but I'm not totally ruling it out just yet... Who knows I might wake up tomorrow and not be able to run so I will have to take this a day at a time. I did the old Blue Mail box route, average pace was 9:27 with my heart rate at 146, a little high but I'm sure this will come down quickly as I continue to train, total time was 48:29. Wish me luck for tomorrow.

 Asic 2130 (40)

I just notice I put this on the wrong day, its actually Friday sorry I'm getting old and stupid! 

Comments
From MichelleL on Fri, Aug 01, 2008 at 09:45:05

So awesome you got out and so far your body felt ok. Make sure to ice any sore spots.

From Andy on Fri, Aug 01, 2008 at 09:48:03

Good to see you out on the road again.

From Tom on Fri, Aug 01, 2008 at 10:20:05

Clay that's great you were able to run and feel pretty good! Best of luck for tomorrow. I'd really like to see you back in the groove again.

From JeffC on Fri, Aug 01, 2008 at 11:03:01

Keep it real easy (like today) for the first week or so and maybe you can turn this thing around in time to run a respectable SGM. Good luck tomorrow, I hope you feel great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.020.000.000.000.005.02

I wasn't able to blog after my run this morning so I'm doing it now... I played Golf this morning so I was kind of in a hurry, shot 74. As I started running this morning I was really concerned about my hip and leg but after about 5 or 10 minutes it seemed to loosen up so that was a good sign. Kept the pace easy for the most part and ran on the flats so to speak, no hills, my legs are pretty tired but I think that is a combination of this mornings run and walking 18 holes of golf! My average pace was 9:28 with my heart rate at 145,total time was 47:39. I am hoping my heart rate will come down as I continue to run, usually at that pace its in the lower 130's. Ran into Pat and Kent and also so Tom, was able to stop and talk to my brother as well, it was good to see him out in the morning so he doesn't have to fight the heat!

Well that's about it, I'll see you on Monday with hopefully no injuries!

Asic 2130 (45)

Comments
From Tom on Sat, Aug 02, 2008 at 16:39:13

Clay it was great to see you out this morning. I'm glad to hear everything went pretty well and the legs are holding up so far.

Nice job on the 74 golf round. Now was that for 18 holes or 9......? :-))

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.141.000.000.000.005.14

Well, my leg and hip felt okay, so that is a great sign! I had some zip to my legs today, at least more than Saturday anyway but as the run progressed that started to fade... I had a pretty good mile in there at a 8:36 pace and it was working me pretty good too! I know that it is pretty silly but that use to be my recovery pace but today I will make it a Marathon pace mile HEHE! My average pace was 9:03 with my average heart rate at 150, this is way to high for this pace I am hoping that this will come down in the up coming days and weeks a head... I got chicked twice this morning, once by the G-ber girl who I don't mind chicking me but then the other girl who chicked me I usual pass with out much trouble I did push it up the little hill that takes me into Payson and I almost caught her, so Brent would be proud of me!I went out a little fast this morning so on my way back I took it pretty easy as to not over do it. I am scheduled to run the Riverwoods Half Marathon this Saturday and if all goes well this week I will probably give it a try, I will use it as a nice easy long run and just try to have fun and enjoy the company of my fellow bloggers, but I will see how I feel this week and then go from there...

I also did my standard weight training on my upper body, 2 sets of each exercise...

Asic 2130 (50)

Comments
From Tom on Mon, Aug 04, 2008 at 10:34:42

This is good news Clay! Perhaps you are finally over the injury hump and on the downhill road to recovery and being able to run SGM. I hope this indeed the case, hey just take it nice and easy these first few days and listen to the body closely. Maybe I'll be seeing you at the race on Saturday.

From JeffC on Mon, Aug 04, 2008 at 11:05:30

Nice run Clay. If you can stay healthy, SGM is definately in the mix for you. Take it easy and don't try to push too hard for the next few days, just log some easy miles and ease back into it.

I was looking at my training log and tomorrow is the one year mark of when we ran together while you were visiting Vegas. The only reason I bring this up is because that was the point that your shins were killing you and my back pretty much took me out of the running scene for a few weeks. From that day, until the first week in September I ran 31 miles. In September I logged 150 and in October I ran a 3:39 at SGM. If you can get back into it and have a couple of solid consistant months you will make it to SGM, good luck.

From Kim on Mon, Aug 04, 2008 at 12:39:31

It's good to see that you are able to run again! I'm sure you will be smart and really listen to your body as you ease back into things! I really hope you are able to do SGM! I know you will really be bummed out if you can't. Thanks for always being so encouraging to the rest of us even when you have been down!

From Clay on Mon, Aug 04, 2008 at 13:06:18

Thanks Tom & Kim for the continued encouragement, you guys are awesome!

Jeff- I can't believe that it has been a year, my how time flies when your having fun! I am very hopeful for SG, I will have a better idea towards the end of this month.

Happy training to you all:-)

From Curtis on Mon, Aug 04, 2008 at 21:15:14

Great run this morn Bro, Take it easy and see how it goes. I think Moms brownies did the trick for your legs. Those things are awesome. Look forward to seeing you sat. morn at the half.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.030.000.000.000.005.03

I just lost my whole entry so I'm re-typing again, I hate that! Hip and leg are pretty sore, I was able to get in the run and that is about it. Average pace was real slow 9:56 total time was 50:01 average heart rate was 134. I did some core training and then did the weight training on my legs, I am hoping that I can recover enough to run tomorrow, but we shall see... I ran the mini Gu corner route but stopped about a half mile short as not to over do it. I ran into Pat Loss and chatted for a minute and then I headed for home, very, very, very slowly.

Asic Nimbus 10 (5)

Comments
From Tom on Tue, Aug 05, 2008 at 10:55:47

Clay no amount of slow is too slow when it comes to overcoming an injury. The trick is finding out how much your body will allow you to do but yet still stay in healing mode. I've had some injuries that I can pretty much train like normal through and be ok if I just do some icing, etc. Other times I'm OK as long as I don't do any speed. Then of course there are the times when I have to take a few days or weeks off to get any healing to happen. Good luck finding just the right balance that works for you. I think you are headed in the right direction.

From JeffC on Tue, Aug 05, 2008 at 11:04:37

No shame in keeping it slow my friend, if you can run and heal at the same time you are killing two birds with one stone. Keep it up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.040.000.000.000.004.04

Well I felt a little better this morning as far as my hip and leg are concerned, I don't know if it was the strength training that I did yesterday or what but it was tolerable today:-) I ran up Loafer to the stop sign and then turned west for about a quarter of a mile and then turned and headed back for home. I took it pretty easy on the downhill , but what was weird was when I was running up loafer it almost made my injury feel better, it seemed to really stretch it out so that was a good sign. My pace going up was okay (9:40) and my heart rate was in the 160 range, so not to bad my average pace for the run was 9:38 and my heart rate average was 145, total time was 38:37... I had to cut my run short this morning because I had to be the dentist at 8:00am and I woke up a little late, but with the hill work that I did this morning I think I will cut myself some slack,  I might run a little with my son later this evening but I will have to see if he is up to it.

So all in all it was an okay run and I hope that it feels even better tomorrow so I can start getting in a good grove.

Asic 2130 (54)

Comments
From curtis on Wed, Aug 06, 2008 at 20:53:55

Good job bro. Just kep easin back into the groove and you will get there. Your doing awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.030.000.000.000.005.03

I ran out towards mini GU corner but again stopped about a half mile short as my legs were getting tired, injury was a little sore after the first couple of miles so it seems that every other day its sore and then I have a marginal day the next, so tolerable...  My average pace was 9:09 with my heart rate average at 139 (better) and my total time was 46:00. I still don't know about Saturday and the Riverwoods Half, that course is alot down hill and I am afraid that it might do more harm than good so I will have to see how I feel tomorrow and then make a decision. In my heart I want to run it but my body is telling me a different story, soooo I don't know what to do! I did have two miles today under the nine minute mark which was kind of better, but I don't know if I could even last for 13 miles I seem to have a hard time getting through 5 at the moment, I don't know...

I also did my standard weight training on the lower body and then some core training to go along with that.

Asic Nimbus 10 (10)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.130.000.000.000.005.13

I had a real nice even paced run this morning, ran out towards Payson and then headed back to my house all via canal road. My leg and hip felt pretty good going out but then with about a mile to go it started to get a little sore, which seems to be the case most days, but I feel like it is on the mend. I still don't know what to do about tomorrow, I would like to go and give the race a try and just take it easy and see what happens, but I just don't know... I will probably go over later today and get my number and then see how things go tomorrow morning and see how my leg recovers and how it feels. I feel like I could probably complete it and finish all right but I just don't want to have a set back. Average pace was 9:31 with my heart rate average at, 136(better) total time was 48:49...

I also did my standard weight training on the upper body, 2 sets of each exercise with 12 reps in each set.

See ya tomorrow.

Asic 2130 (59)

Comments
From Tom on Fri, Aug 08, 2008 at 10:33:05

Clay you do seem to be on the mend. Tough call on the race tomorrow and whether or not to run, I would err on the side of caution, easy for me to tell you that, if it's me in your shoes I'm so stubborn I would probably run the race and get all beat up. Hope you make the right call.

From JeffC on Fri, Aug 08, 2008 at 10:57:24

I'm like Tom, I run the race, but I run it cause I'm a cheap skate and don't want my entry fee to go to waste :) If you still have SGM aspriations and you are hurting tomorrow before the race, I would probably bag it, just my opinion. Especially if you feel like you are on the mend. Although a really slow paced long run might not be a bad test for the injury, as long as you can have the control to keep it slow. Good luck with watever you decide.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.040.000.000.000.008.04

I decided not to run the Riverwoods Half this morning, my heart was saying yes but my body was saying NO! I think I made the right decision, I just dont think I would have benefited from so i didn't run it... Instead I ran out towards pretty little hill, I did that twice and it is alot hillier than what I remember, I did it both ways so I had some hills in there today along with some flatter area's. My average pace was 9:30 with my heart rate at 134(Best yet for that pace) total time was 1:16:38 I had a negative split on the way back and I think that was toughest of the two section's that I ran so that was a good sign still not very fast though. But that's okay at least I was able to run 6 days this week so I will not complain!

See ya Monday!

Asic Nimbus 10 (18)

Comments
From Curtis on Sat, Aug 09, 2008 at 12:38:54

Way to go on getting it done today Bro. missed you at the race, but I think you made the right decision. hang in there for SGM. Have a great weekend.

From Tom on Sat, Aug 09, 2008 at 12:45:04

I agree you made the wise decision today Clay. There are plenty more races in your future so wise to not jump in too soon. Good job on your running this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I started to think today about some of the goals I would like to accomplish for the week and the only thing that came to mind was just running and hopefully not missing any days because of my on the mend injury! On a sad note, I sold my motorcycle yesterday it was hard seeing it drive off, but it had to done, maybe some day I will be able to get another one. I do want to run Loafer again and maybe go a little further up the canyon this week, and if my legs will let me I would like to do a long run of 10 plus miles on Saturday. I would also like to through in Harry's Hill too, but that might be pushing it just a bit! We went to the Salem Day's fireworks last night and it was pretty cool there was lightning going off along with the fireworks so it was quite a show, awesome!

Well that's about it, I hope everything goes well for this week...

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.161.000.000.000.005.16

I ran the Payson canal route out and back, my legs felt pretty tired and wore out! My hip area was a little sore, but tolerable in fact my last mile I picked up the pace a bit and it all most felt better at the faster pace which was kind of weird... My average pace was 9:12 and my heart rate monitor was a little out of wack, my first mile it said my heart rate was 195 which was wrong, but by the time I was finished it seemed to be working right and it said my average HR was 143 so I guess it was less than 140 if you take out that first mile. Total time was 47:28, I had a pretty quick mile on my last mile and it was 8:14 so that was kind of neat, that's about a minute off where I would like it to be, but I will get it back. I also did my upper body weight training, two sets of each exercise with at least 12 reps in each set.

That's about it,see ya tomorrow.

Asic Nimbus 10 (23)

Comments
From Tom on Mon, Aug 11, 2008 at 15:41:17

Clay it seems little-by-little you are getting yourself closer to where you were before all the troubles. Good job playing it safe and not running the race Saturday, I think you may over the hump now and it's all good from here on out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.580.000.000.000.006.58

Well my goal this morning was to run out to mini GU corner and do my old out and back, I just wanted to take it easy. Groin area was a little sore, but again tolerable, I am hoping that I will be pain free by the end of the month, at least that is my fervent prayer anyway! My average pace was 9:13 with my heart rate average at 138, total time was 55:42. I did my 6 mile loop and then when I got home my son Ethan wanted to go out for a little half mile run I wasn't going to count this but since my heart was around 140 for the little run I thought I would count it. Ethan kept saying lets go faster dad, lets go faster so I had to real him in just a bit. Tomorrow I hope to do Loafer canyon and this time go a little further up, I also did my lower body weight training. 1 set of each exercise with at least 12 reps in each set, I also did some core training on the rubber-ball and some push-ups...

See ya tomorrow.

Asic 2130 (65)

Comments
From JeffC on Tue, Aug 12, 2008 at 11:01:25

Clay, it sure is good to see you logging some miles again. I think keeping the miles easy will help with the fitness and allow your body to heal at the same time....double bonus.

From Tom on Tue, Aug 12, 2008 at 11:02:50

Good luck with Loafer tomorrow Clay! We'll be thinking about you running up while we're running DOWN Payson. Sounds like young Ethan may have inherited a few fast-twitch muscle fibers from his old man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.360.000.000.000.006.36

I ran Loafer canyon this morning and as I was going up I ran into Michelle so we joined up for most of the run. I was planning on going a little further today than I did last Wednesday, I was thinking I would go half way from the first stop sign and the Elk Ridge turn off, but we ended up going up to the Elk Ridge Turn off and I was pretty much dead by then. My breathing wasn't to bad unless your comparing yourself to Michelle who wasn't even breathing hard... My average pace was 9:17 with my heart rate at 146 and my total time was 55:38 for 5.77 miles, when I got home my son Ethan wanted to go for a half mile run so I took him out and again he doesn't no the meaning of slow I had to keep reeling him in! So it was a good run and I appreciate Michelle slowing down to join me up Loafer canyon, we had some good conversation. My groin was a little sore at the end but I am icing as we speak, so hopefully that will do the trick so I can run again tomorrow, no strength training today...

See you tomorrow.

Asic Nimbus 10 (29)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.100.000.000.000.005.10

I ran out towards mini GU corner but stopped a half mile short and then headed back for home, legs felt good going out but then on the way back they got tired, my groin was sore on the way back too... Other than that I felt pretty good this morning, my average pace was 9:09 with my heart rate average at 137 and my total time was 46:40. It is really good to be out running even though I am not at full strength, its good to be logging some miles. I also did my standard weight training on my legs 1 set of each exercise with at least 12 reps in each set, and then I finished up doing some crunches on the rubber ball and some push-ups...

See ya tomorrow.

Asic 2130 (70)

Comments
From Curtis on Thu, Aug 14, 2008 at 20:59:19

Way to hang in there little bro. Keep working back, your getting there. You'll be doing 6 min miles before you know it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.100.000.000.000.003.10

I had a rough night last night so I slept in and I just barely was able to complete my run for the day. I had to try out my new toy the Garmin 405, and it worked pretty good no problems so far:-) It even wirelessly transfer-ed data to my computer like it said it would, the only problem was it said I ran on Saturday when I looked at in the Garmin connect program but on the watch it was correct, so not bad... My average pace was 9:15 with my heart rate average at 139 total time was 28:42, I hope to do a long run tomorrow but we will have to see how my groin is doing. I would have to give my rating on the Garmin 405 as a 4 stars out of 5, pretty close to a five I'm still not sure about the battery life and if I can power it of completely at night, but that is part of the fun trying to figure it out!

See ya tomorrow.

Asic Nimbus 10 (32)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.005.110.000.000.0012.11

Well today was a good day, my legs felt really good starting out and I decided that I would run as long as my legs would let me! I wanted to keep my pace around 9:15ish and just cruise around but I had five of the miles that were really good so I will count those as MP miles even though they were about a minute off where I should be. Those went as follows; mile 5 8:30, mile 6 8:37, mile 9 8:33, mile 11 8:35, mile 12 8:09. Pretty good considering where I have been since coming back from my injury, if I improve as much over the next few weeks as I have for these first two weeks I should be okay:-) That last mile was really cool because I didn't feel like I was working any harder than the other miles, I seemed to get stronger as the run went on which I haven't been able to do since my injury. My average pace for the whole run was 8:42 with my heart rate average at 149 and total time was 1:45:22, I am hoping for things to continue to improve and I would like to do some tempo training in the up coming weeks to see if I can get some of my speed back. But of course that has to depend on how I am doing over all, but today was a good day, small victories are always fun!

See ya Monday.

Asic 2130 (82)

Comments
From Curtis on Sat, Aug 16, 2008 at 23:09:09

Nice job today bro, your on your way back and doing very nicely. Your going to do great at SGM this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.441.000.000.000.006.44

I did the Payson park loop except I stopped about a mile short of the park, I hope to incorporate that last mile into my Monday route here soon. My average pace was 8:56 with my heart rate average at 142, total time was 57:31. I felt pretty good today, my hip was a little sore but the pain subsided after I got warmed up, and it feels pretty good right now. My legs recovered nicely from the long run on Saturday so that was pretty cool, I hope that next week I an work in some interval training and maybe do some faster tempo miles but we will have to see...

I also did my standard weight training on the upper body 2 sets of each exercise and 12 reps in each set.

See ya tomorrow.

Asic Nimbus 10 (39)

Comments
From Brent on Mon, Aug 18, 2008 at 21:24:21

Clay, glad to see you got a nice long run in on saturday. Yes, cross training does make a big difference. I could easily run 15 right now if the knee would hold up. The real difference, nothing simulates running, the 15 would be at a slower pace. Also, as I noticed from your entry, your heart rate is likely 10 beats per minute higher that when you are in great shape, working harder to go slower, what the heck. Keep working. If you could find cross training that does not bother the hip, I would recommend a couple of good sessions per week right now.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.112.000.000.000.005.11

I had the worst night last night, I'm on no sleep, 2 hours is being generous. About 5:30 I was laying there and just decided to get up and get my run in, rather than lay there in bed and feel like I did. So I headed out and my hip and leg were pretty sore, but as I got further into the run it seemed to loosen up and then by the end it felt pretty good. I did have some tightness in my left achilles but it seemed to get better to towards the end, that left leg has really been giving me fits the last few months, its really been frustrating! I ran out towards mini GU corner but stopped about a half of a mile short and did some light stretching and then headed back for home. My pace was pretty slow so I decided to catch the 9:30 guy and so I speed up and that mile was an 8:38, and then finished up with my last mile being an 8:26 mile pace.  My average pace was 9:12 and my average heart rate was 137 total time was 47:02.

I finished up with my lower body weight training, 1 set of each exercise with 12 to 15 reps in each set, with low weight, and also did some core training on the rubber ball and 60 push-ups.

See ya tomorrow.

Asic 2130 (87)

Comments
From Superfly on Tue, Aug 19, 2008 at 11:00:53

Those kind of nights just suck. I always do what you did and just get up rather than just lay there and toss and turn some more. I have such a hard time sleeping in the summer when it's hot. I keep my air set at 72 degrees and it has to work around the clock down here to hit that. But it still feels to hot to sleep most of the time. I'm really looking forward to fall and winter...

From Tom on Tue, Aug 19, 2008 at 14:16:56

Yes those sleepless nights are killer. Good job getting the run in anyway Clay. Hope you get a chance for a nap later, I find my body doesn't heal up so well without good sleep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.051.000.000.000.006.05

Wednesdays are Loafer Canyon Days, and my legs were not wanting to run up that darn thing this morning to top it all off I had a head wind all the way up, brutal. My legs were totally wiped out from the lack of sleep, although I did sleep a little better last night but I still feel like I've been beaten senseless with a bat! I took it real slow going up and tried to to the same coming back down, my average pace was 9:40 with my heart rate at 140, total time was 58:28 my last mile was 8:42 so I'm counting that as a MP mile... My heart rate going up was 150 to 155 and then coming down I took it pretty easy and it was 127. I know the reason why I am feeling tired is because of the sleep issue, its so important to get a good nights sleep. My hip was really sore today, it affected me going up and on the way down I hope that it is feeling better tomorrow.

No strength training today because its my day off, I can't believe it's the first day of school summer went fast, my stepson Mason is in High school this year at the new Salem Hills High School, he was really excited. It should be a fun year with everyone.

See ya tomorrow

Asic Nimbus 10 (45)

Comments
From Kim on Wed, Aug 20, 2008 at 10:00:26

Loafer is not fun. I guess it is in a demented sort of way! It does feel like a big accomplishment when you have done it! Good job getting it done and keeping things a little slow.

I'm impressed with Salem Hills High School. It looks like they are really set to have a great beginning! It will be interesting to see what happens with all the schools and rivalry now.

From Clay on Wed, Aug 20, 2008 at 11:56:31

Kim- Loafer is brutal and I didn't go all the way to the gate, I stopped just above the turn off to go to Elk Ridge... My legs were really good last week going up that darn thing, but I think with the lack of sleep the last few days has taken its toll me!

Ya I agree with you about the High School it will be interesting to see how the sports go and everything, I can't wait to see what happens.

Thanks for checking in on me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.072.000.000.000.006.07

My legs felt pretty good this morning so I thought that maybe I would do a tempo run of 2 miles and really try to push it. I ran out to mini GU corner, out and back, and started with a 2 mile warm up and then I settled into the tempo run my splits went as follows;

1.9:27(134) warm-up

2.8:56(143) still a warm-up

Tempo Miles.

1.7:28(154)

2.7:06(159) slightly up hill, and I am really starting to feel it in my quads...

Cool Down.

1.9:06(151) heart rate a little high, probably due to the tempo.

2.9:06(144) Heart finally settling down.

Average pace was 8:33 with my heart rate average at 146, total time was 51:54. My leg =felt pretty good, I am icing as we speak, tempo mile number two I was really starting to feel it but that's a good thing. I finished up with some core training on the rubber ball and some push-ups. I will skip the weight training on my legs because of the tempo run, I don't want to over do it!

Se ya tomorrow.

Asic 2130 (93)

Comments
From Tom on Thu, Aug 21, 2008 at 10:06:02

Hey Clay nice job on the 2 mile tempo. You really seem to be healing up and starting to get back into form. Good job being wise and not overdoing it.

From JeffC on Thu, Aug 21, 2008 at 11:12:21

Nice run Clay. Glad to hear the legs are feeling better and you still have some kick in them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.000.005.15

I just did a nice recovery run this morning, my hip was a little sore but not bad and it seemed to get better as the run progressed... I ran out toward Payson, out and back and it was a beautiful morning. My average pace was 9:09 with my heart rate average at 138, total time was 47:08, my legs were a little tired after yesterdays little tempo run but they did better than I thought they would. Tomorrow I hope to do at least 15 miles and maybe more depending on time available and how I am feeling, we shall see:-)

I finished up with some strength training on my upper body with the bowflex, 2 sets of each excersise with at least 12 reps in each set, low wieght.

See ya tomorrow.

Asic Nimbus 10 (51)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.072.000.000.000.0015.07

I ran out to GU corner and then down into the river bottoms to my 5 mile marker and then I did a little two mile tempo run starting easy and then finishing a little stronger towards the end. First mile was slightly up hill 8:30, and the second mile I picked it up just a bit and it was 7:43, after that I took a GU and then headed back towards home. I took a little detour and run up around pretty little hill and then back to my 2 mile mark from my home rested for about 60 seconds and then headed for home. I finished up with a mile loop around by my house, my groin was pretty sore to start out but after a while it loosened up and was all right. My average pace was 8:53 with my heart rate average at 142, total time was 2:13:50 not real speedy and not as fast as last week, but still okay.

Well that's about it,  see ya on Monday.

Asic 2130 (118)

Comments
From Curtis on Sat, Aug 23, 2008 at 13:18:56

Great run today little Bro, Both times you past me you looked like you were smokin the old road away. You should be ready and doing good for SGM. In fact I predict that you will pr.

From Mike Warren on Mon, Aug 25, 2008 at 09:27:02

Great workout, looks like you will be peaking for STGM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.120.000.000.000.006.12

My legs were kind of tired this morning, also my hip was a little sore but it seemed to loosen up about 2 miles into the run and then by the end it was tolerable:-) I was hoping to be pain free and totally healed by the end of the month but it doesn't look like that will be the case, I am still fighting this thing... Its tolerable but it is always there reminding me that I need to be careful. I ran out towards Payson Park but stopped about a half of a mile short, I hope to go all the way to the park on next Monday which brings in the nice rolling hills. My average pace was 9:12 with my heart rate average at 138, total time was 56:22. So I took it pretty slow and didn't try to push it as my hip was sore and my legs just weren't into it this morning! After the run I finished up with some upper body weight training, 2 sets of each exercise with at least 12 reps in each set, with low weight.

That's about it for today, see ya tomorrow.

Asic Nimbus 10 (57)

Comments
From JeffC on Mon, Aug 25, 2008 at 11:29:39

So are you still in the mix to run SGM? Sounds like you are getting back into some really good training.

From Clay on Mon, Aug 25, 2008 at 13:50:33

I think so Jeff, I don't know how fast I will run it but as of today I am planning on running SG. My hip is still giving me problems but it seems to loosen up about 2 miles into each run and then its tolerable from there on out, so we shall see.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.031.000.000.000.005.03

My hip was extremely sore this morning even to the point of wondering if I should run, it finally loosened up but it took it almost until the end of the run to start to be tolerable, most days with in a mile or two its feeling good but not today:-( I am hoping that today was just a bad day and that tomorrow it will do better, I was able to kick it up a notch on the last mile with some strides that last mile was around an 8:00 mile so that was a small victory... My average pace was 9:15 with my heart rate average at 137, total time was 46:35 I also finished up with some lower body weight training on the legs and also some core training along with some push-ups.

See ya tomorrow

Asic 2130 (123)

Comments
From Kim on Tue, Aug 26, 2008 at 09:53:52

Today I'll send a smile back at'cha! :) Hope it helps you out! I'm not sure it cures hip pain, but it might make it more tolerable.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.050.000.000.000.006.05

I ran the Loafer Canyon Route this morning, my hip and groin area were extremely sore this morning, but I just took it easy and towards the end I was doing some 8 minute miles. I almost got ran over today by some deer, they totally spooked me at least they weren't bears that would have really been spooky! My average pace going up was 10:00 coming down it was a sub 8:30 mile on the way back for an average total of 9:30, my heart rate average was 139 total time was 57:24... I am going to hook my self back up to the E-Stem machine and start shooting some electricity into my groin and hip area to see if that will help with the healing and get it feeling better, it has been pretty sore the last week... Well that's about it, I guess I will see ya tomorrow. Hopefully I can still walk and run!

Asic Nimbus 10 (63)

Comments
From Tom on Wed, Aug 27, 2008 at 16:59:14

Hey watch out for those wild creatures will ya Clay! Good luck with the E-stem, I don't know why it takes so long to convince some of these aches and pains to take a hike!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.133.000.000.000.006.13

I just lost my whole entry so I will have to give you the shortened version. Hip was really sore but after about a mile it loosened up nicely. I ran out to GU corner and threw in some strides, I had some faster miles in there that I will count as marathon pace miles and they went as follows;

Mile 3- 8:04 (146) with 4 strides.

Mile 4- 8:30 (141) with 2 strides and then I took it pretty easy.

Mile 6- 8:12(146) on this one I did a half mile tempo.

Finished up with my lower body weight training on the Bowflex and then did some core training on the rubber ball and added in some push-ups at the end. All in All I am happy with the run this morning, I hope tomorrow goes just as well. The E-Stem machine seemed to help my hip loosen up quicker so I will continue to use that every night to see if continues to help it heal.

See ya tomorrow.

Asic 2130 (129)

Comments
From JeffC on Thu, Aug 28, 2008 at 11:19:49

Well, make sure you do that machine every night from now until the marathon. Do what works and make it a habit every day. Glad to hear the hip is loosening up as you get into the run. Just don't do anything to push it beyond it's limits. Only about 5 weeks to go until the big show!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.000.005.20

My hip and leg felt pretty good when I woke up this morning, but as I got into my run it started to get sore, but tolerable... I think the E-Stem is working so I will continue to do that every night before bed and hope for the best. I ran out towards Payson park but stopped about a mile short as this is an easy day and I need to conserve energy for the long run tomorrow. My average pace was 9:22 with my heart rate at 133, total time was 48:43 so it was a nice easy recovery run. I also did my upper body weight training, 2 sets of each exercise with at least 12 reps in each set. Well, that's about it. long run tomorrow and I am suppose to run with my neighbor and one of his friends so we will see how that goes.

See ya tomorrow.

Asic Nimbus 10 (68)

Comments
From JeffC on Fri, Aug 29, 2008 at 11:13:22

Good luck with the long run tomorrow. Keep it up with the E-Stem machine, like clock work. I don't know if extra stretching will help with the hip but I know that extra stretching has helped with my hip and back issues. I still have some pain but it seems more tolerable.....could be due to the stretching or could just be a fluke, who knows.

From Huans32 on Fri, Aug 29, 2008 at 14:25:03

Nice job Clay. So what is your next race going to be?? SGM or you got something else sooner??

From Clay on Fri, Aug 29, 2008 at 14:37:52

Huans32,

I'm just trying to get to SGM, I was injured for all of June and July with no running only cross-training, so I am hopeful.

Jeff- I haven't been doing extra stretching but I think I will start doing it very lightly, as to not aggravate it more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.050.000.000.000.0015.05

My hip was feeling pretty good today which is a change, so that was pretty cool. I ran this morning with my Neighbor Jeff Long, he's running SGM, and we had a good time with some fun conversations. He spent a year in Afghanistan and got blown up by a suicide bomber he is lucky to be a live! It was good to here about the war first hand from someone who actually has been there and he shared with me alot of great success stories that our going on over there that we as a nation never here about. Mostly because of the Elite media and how they don't want us to succeed over there, which is really sad, most of the military guys have no use for the elite media. He said they really like to listen to Fox news as they were the only ones who would tell the truth about what is going over there, it made me angry. I sure appreciate his service, he is a true inspiration to me...

Well, back to the run, we ran out to the riverbottoms via canal road and did the two mile loop down there and then we headed up around pretty little hill and then we made our way back home. Our average pace was 8:45 and  my heart rate average was 143, total time was 2:11:37, we had some faster miles in the middle but for the most part we took it easy. We stopped and chatted with all the Spanish Fork group at GU corner for just a bit and that was really cool seeing everyone, it was the first time I have run with out my music in a long time and it was kind of fun...

Well thats about it time for a nap!

Asic 2130 (144)

Comments
From MichelleL on Sat, Aug 30, 2008 at 12:45:12

It was nice to see you today, especially with a running buddy. You're a loner no more. . .well at least for one day ;)

From JeffC on Sat, Aug 30, 2008 at 13:49:16

Glad to hear the hip felt good today. Sounds like you have a really good shot of turning in a good time at St. George. Just keep up the good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.201.000.000.001.008.20

I ran the Payson Park loop this morning, I waited until the rain stopped and went out around 8:30. I haven't run the Payson Park loop for along time and it felt good to get out that far and include the rolling hills, I plan on doing this route every Monday until about a week before SG and then I will do a mini taper. I pushed it on the hills mostly on the way back up and then I did a marathon pace mile in the middle (8:00). My average pace was 8:36 with my heart rate at 145, total time was 1:01:55 not real fast but it felt good... My hip was a little sore but I stopped and stretched for a few minutes and it felt pretty good after that. I also did my upper body weight training and I also did some core training on the rubber ball, and then at the end I hopped on the elliptical for 11:00 minutes so I am counting that as a mile, mainly because my heart rate was in the 135 to 140 range, I was clipping along pretty good!

Thats about it for today. SGM is just around the corner and It will be interesting to see how I do, I think on my taper I will start that like a week before the marathon and then see how my legs do. I still don't know what shoe I will use, I'm leaning towards the 2130s they have a little more stability than the Nimbus 10's, I don't know! Any suggestions out there?

See ya tomorrow.

Asic Nimbus 10 (76)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.070.000.000.000.006.07

I just lost my whole entry, so quick version is I ran the Mini Gu corner route and on the way back I had a problem, VPB, and it hit me like a ton of bricks! I also forgot to turn off my watch so it screwed all my splits up and my average pace, and on top of all of that my groin was hurting like crazy so not a real great morning! My average pace was around 9:35 best guess, and heart rate was 133 with my total time at about 56:30, again that is a guess! I also did my standard weight training on the lower body and some push-ups...

Thats all I got today so see ya tomorrow.

Asic 2130 (150)

Comments
From Superfly on Tue, Sep 02, 2008 at 15:16:59

I hate it when I lose my entry and I really hate it when I forget to turn my watch on or off depending on the stops. Plus you had a VPB too! Sounds like one of those mornings.

Still good job getting out and about!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.320.000.001.507.82

I ran the Mount Loafer route this morning except I went a little further up, my plan is to get all the way to the gate in the next few weeks! I had no stomach issues this morning which is always a plus and my hip felt tolerable today, it felt good going up and coming down... My average pace was 8:58 with my heart rate average at 144, total time was 56:38, I tried to push it on the way down just to give my legs a bit of downhill training, form felt good and my hip seemed to do pretty well. I also did 15:00 minutes on the elliptical with my RPM at over 100 so I was pushing it pretty good so I will count that as 1.5 miles, I have been trying to do that every other day just to give me a little added training.

That's about it for this morning, time to get going for the day.

Asic Nimbus 10 (83)

Comments
From Kim on Wed, Sep 03, 2008 at 10:38:08

Way to keep going on Mt. Loafer! The gate is waiting for you to reach it next time! :)

From JeffC on Wed, Sep 03, 2008 at 10:55:49

Great workout! I love hearing each day that those dang aches and pains are getting more and more tolerable.

From Brent on Wed, Sep 03, 2008 at 23:09:44

Clay, nice run, a tough goal is always the best. You will soon cook that loaf er or bust. Good luck at St.George.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

When I woke up this morning my hip was really sore, as good as it felt yesterday is as bad as it feels this morning! But after about 2 miles it seemed to loosen up and then it was tolerable after that, its still really frustrating I was hoping for it to be completely healed up by now but that's just not the case... Oh well I will just have to live with it and hope it gets better sometime in the near future:-)

I ran out to mini GU corner but cut it about a half of a mile short, I did a 2 half mile tempo burst just to wake the legs up and that seemed to feel alright, my average pace 9:13 with my heart rate average at 131, it was nice to see that more to where it was before my injury, total time was 56:13. I finished up with some strength training on my legs and also some core training and some push-ups.

See ya tomorrow.

Asic 2130 (156)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.209.000.000.000.0015.20

I wanted to see if I could hold my pace at around 8:30 or better for the entire run, I had 7 miles at better than an 8:20 pace and then 3 that were closer to 8 minute miles and then one that was under 8 minute pace. Average pace was 8:30 with my heart rate average at 145, total time was 2:09:16. I headed out towards the riverbottoms and they were setting up the course for the Spanish Fork Half marathon, and I was wishing that I was running it, but I am afraid of getting more injured than I already am and I don't want to ruin my chances for SG! After I had about 12 miles I decided that wait and cheer some of my fellow bloggers on so I took a break and did just that! I ran into Sasha and he was right out front, as usual and there was no one around him for a while, I saw James and Tom and Michelle and Josse and Kim, Kent Wing and then I decided I would wait for my brother Curtis to come around and he was looking good so I cheered him on. Twice, once at the "T" and then again just as he came from pretty little hill, and then I headed for home... I saw a few others that I recognized and a girl from my ward and they were all doing good, I didn't get in the amount of miles that I wanted to but it was fun seeing everyone and cheering them on now I have to get to Ethan's soccer game.

See ay Monday.

Asic 2130 (171)

Comments
From MichelleL on Sat, Sep 06, 2008 at 13:43:35

Thanks for cheering me on! It really helps to have friendly faces that are encouraging you on.

From curtis on Sat, Sep 06, 2008 at 17:09:11

Good job on the mileage and the pace Bro. And thanks for cheering me on it was good to see you out. I missed you running the race today you will do great at SG. Have a great weekend.

From Tom on Sat, Sep 06, 2008 at 17:13:10

It was great to see you today Clay and get some cheers. For a spectator-deprived course like this it helps a lot.

Looks like you also had a great run today. What a beautiful morning to be out for a run.

From Brent on Sat, Sep 06, 2008 at 18:55:47

Clay, good to keep SG as the ultimate goal. Thanks for your comments. Hope to meet you at St.George. Good luck the next few weeks of training.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.104.000.000.000.008.10

I ran the Payson Park Loop, extended route which includes the hills and also all the way out to the new Payson Swimming Pool. This course has lots of rollers and is a good little workout, I did a progression run starting with a warm-up mile and then went onto the progression; 8:18, 8:19 includes a pretty good hill, 8:03 and then I started to progress down to a recovery run... Average pace was 8:33 with my heart rate average at 145, total time was 1:09:19 my legs were starting to feel it towards the end and I think that had alot to do with the harder run on Saturday, but the good thing is my hip wasn't even an issue this morning. I am hoping that by the time the race gets here I will be injury free, cross my fingers!

I finished with my standard weight training on the upper body, usual exercises...

See ya tomorrow.

Asic Nimbus 10 (91)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.110.000.000.000.006.11

My hip was sore this morning. I just can't figure this stupid thing out, it felt so good yesterday.  One good thing is after I stopped and stretched it seemed to loosen up and it was feeling pretty good by the time I finished the run. I ran out to Mini GU Corner, out and back, I just tried to take it easy and do a nice recovery run and I think I accomplished that! My average pace was 9:18 with my heart rate average at 138, total time was 56:51, I finished up with some strength training on my lower body and then some core training with the rubber ball, I also added 60 push-ups to the end.

Well that's about it, I guess I will see ya tomorrow...

Asic 2130 (177)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.002.850.000.000.007.85

Well, I ran the Loafer canyon this morning and my goal was to get to the gate, even if it killed me... I was able to do that and it didn't kill me but it all most did, I think the last 20 yards of that darn thing are the worst it feels like you are running straight up hill! My hip was a little sore right at first but after it got loosened up it felt okay, I am also nursing a blister on my left foot the size of a quarter, its not feeling real great, but it to seemed to get better the more I got into the run. I did a couple of MP pace miles on the way down 8:30, and 8:01 my average pace was 9:15 with my heart rate average at 143, total time was 1:12:40. I felt pretty good today especially after my hip got warmed up it seemed to be pretty good after that, and even though I wasn't pushing the pace my legs felt like they had some good strength in them, which is a good sign as well... I turned off my music while I was going up the canyon part as it is kind of spooky in the dark and alone, I spooked a few Deer and I was always on the look out for Bears and Mountain Lions, I made sure to make a lot of noise just to let them know I was there!

Well that's about it, no strength training today as Wednesdays are my day off from that part of the training.

See ya tomorrow.

Asic Nimbus 10 (99)

Comments
From JeffC on Wed, Sep 10, 2008 at 11:05:01

Hill running pretty much counts as strength training anyway. Nice run today Clay. I think it's a good sign that your hip feels better after a warm up. That canyon run sounds kinda scary. I worry about domesticated dogs, you worry about wild bears and mountain lions.....geeeeez!!!!

From Brent on Wed, Sep 10, 2008 at 23:29:34

Clay, have done thousands of miles in the dark. Some mornings just give you a funny feeling something is in the bushes. I always ran with pepper spray. Stay Kool, maybe we will meet at St.George if they have a blogger party. Thanks for the positive vibes.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.110.000.000.000.006.11

I ran out to mini GU corner out and back and I made sure I kept it pretty easy. My average pace was 9:00 and my average heart rate was 136 with my total time at 54:57, I did 2 quarter mile pick-ups and they went as follows 2:02(8:11), 2:07(8:31). I think next week I will try some of those but really try to do them quick I just had my old 305 set on a quarter mile lap so I thought I would include those this morning. My legs were pretty tired today from that hard hill workout yesterday, I was really feeling it, but it was a good tired and I can live with that.

I also finished up with my weight training on the lower body along with the core training on the rubber ball and then also with some push-ups at the end.

Asic 2130 Blue (6.11)

Comments
From JeffC on Thu, Sep 11, 2008 at 11:09:35

I'm not seeing any comments about the hip pain today.....that's a good sign. Hope your continuing to improve. Sure is nice to feel those tired legs on a recovery run and know that you pushed yourself hard the day before. Will pay off big at SGM.

From Clay on Thu, Sep 11, 2008 at 13:25:43

Its still there Jeff I am choosing to ignore it! But it does seem to be improving, after this mornings run I had some soreness on the outside of my other hip but I think that is just muscle tightness and I am hoping it goes away. Basically I'm falling apart but I am choosing not to acknowledge it;-)HEHE

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.250.000.000.000.003.25

I decided to just run an easy 3 miler just to shake the legs out, it took about a mile to finally warm up the groin and start feeling decent. I was able to run the last mile or so with Michelle, she is running really good right now and I expect to see her run really well at SG. My average pace 9:03, I didn't wear my heart rate monitor this morning so I have no numbers on that, but my total time was 29:22... I will try and do a 20 miler tomorrow hopefully with my brother, Michelle said that there won't be a cooler out tomorrow so I might have to work something out if my brother doesn't run with me. He will usually put out a cooler at GU corner, that is if he doesn't have to work in the morning, if he does then it will be a lonely 20 miler... No strength training today. I am just taking it easy for tomorrow I feel like if I can do the 20 miler tomorrow that I will have had a great week of training and then I can start to taper but very lightly, my taper will be less intensity and then slowly lower the miles.

Asic Nimbus 10 (102)

Comments
From MichelleL on Fri, Sep 12, 2008 at 09:42:02

I should clarify that I don't know for sure that there won't be a gatorade out, but the SF group is doing the Payson Canyon run. Hal is doing the Payson run, so its highly likely he's skipping servicing anyone who decides to run in SF instead.

From MichelleL on Fri, Sep 12, 2008 at 09:42:35

And nice running with you. Thanks for unplugging your ears for me :)

From Superfly on Fri, Sep 12, 2008 at 10:42:54

Nice job Clay. Keep up the good work and good luck on the 20 miles tomorrow.

From Tom on Fri, Sep 12, 2008 at 19:51:36

Good luck on the 20 tomorrow Clay. Hal won't be putting out any drinks out but Darin Cable said he'd be putting stuff out at GU corner and by Salem Stake Center. I'm sure he wouldn't mind if you took a little swig, I think it's just him and Carl that will running around those parts tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.005.100.000.000.0020.10

I ran with my Brother Curtis this morning and it was pretty fun, he took me up over Harry's hill and over by the stake center and then back out to GU corner. After a pit stop we headed up around the Golf Course and back to GU corner, and then I ran about a half of mile back up powerhouse road with him and then I turned and headed for home. The first couple of miles I was booking it cause I thought I had missed him but them I saw a lone light coming my way and it happened to be him. My legs seemed to do better towards the end I was able to crank out some MP miles even though my legs were tired they seemed to respond pretty good, so I think that is a good sign;-)    My MP miles were as follows, 8:10(154), 8:05(150), 8:15(148),8:31(147), and 8:26(146) three of these miles were done towards the end of my run and my legs seemed to feel better as those last miles went on so that was cool too. I did take some breaks along the way to take GU and get a drink and that is luxury that I won't have in the Marathon so my legs may get whacked out sooner, but I will have to see. My average pace was 9:05 with my heart rate average at 137, that was very good, total time was 3:02:03. I will start to take it easy these next weeks leading up to the marathon, I wouldn't call it a taper but I will not be doing to many hard runs, I just want to take it easy and ease into the race! I was able to talk to Tom towards the end of my run, he was trying to find Kim, I hope he found her all right. I'm sure he did:-)

Well thats it for this week, see ya on Monday!

Asic 2130 Red (197)

Comments
From Superfly on Sat, Sep 13, 2008 at 12:16:11

Nice workout Clay. What is your marathon time plan? There a guy here in town that is on the blog. Scott Hughes. Who is shooting for just under 4 hrs. It may be good for him to jump on with you guys during the marathon.

Anyways good job!

From MichelleL on Sat, Sep 13, 2008 at 12:35:10

I am so happy you felt good and had a great 20 miler. It's great you'll at least be able to run and enjoy the marathon.

From Brent on Sun, Sep 14, 2008 at 17:18:30

Clay, glad to see your will be running St.George this year. Nice long run with hills mixed. The avg. heart rate 137, it seems like a good sign for St.George, running a good pace at that HR.

Stay Kool, In the Zone, B of BS Rools out

From Tom on Mon, Sep 15, 2008 at 10:29:11

Great run Clay and nice to talk to you for a bit. I think you may just surprise yourself at SGM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

I ran the Payson Park loop which included the rolling hills, I kept the pace easy but a bit up beat. Average pace was 8:50 with my heart rate average at 139, total time was 1:10:54 I had some stomach issues on the last mile and I had to stop and walk a couple of times as to hold back the tide, if you know what I mean, it was brutal! There is not a worse feeling in the world than that, you just feel helpless but I made it and I am feeling alright, well fair anyway. My legs felt pretty good considering the 20 miler that I did on Saturday so I was real pleased with that! I will probably keep my mileage this week in the low forty's and then the following week in the low thirty's and then the week of the marathon just take it easy...

Well that's about it, no strengtht training as I am feeling alittle sick, yuck!

See ya tomorrow.

Asic Nimbus 10 (110)

Comments
From MichelleL on Mon, Sep 15, 2008 at 10:11:41

You just need to become one with nature :)

From JeffC on Mon, Sep 15, 2008 at 10:22:09

Becoming one with nature is okay of you carry a supply of TP with you, otherwise it's hold back the tide for as long as you can and walk as fast as you can.

Very nice run Clay. Sounds like you are ready to run a really nice SGM this year.

From Clay on Mon, Sep 15, 2008 at 12:18:15

I was able to make it home with out becoming one with nature, barely!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.100.000.000.000.005.10

I was home sick yesterday afternoon, and I am feeling real crappy right now but I was able to get 5 miles in, very, very slow... My average pace was was 9:17 with my heart rate average at 129, total time was 47:21. I did some strength training to finish up and also some push-ups and some core training.

That's all I have today.

Asic 2130 Blue(12)

Comments
From JeffC on Tue, Sep 16, 2008 at 10:49:25

Hope you feel better soon Clay. I too seem to be fighting off some kind of cold the past several days. It's there but it's not full blown. I hope it goes away soon.

From Tom on Tue, Sep 16, 2008 at 17:37:33

Hey get better soon will ya Clay? Seems like everyone is getting sick this week including Kim. Better now than in 2 weeks I suppose. Just my luck I'll wait until a day or 2 before SGM to get my cold.

From Mike Warren on Tue, Sep 16, 2008 at 23:08:57

I hear ya bro! This stuff is really going around. I admire the die hard spirit, nice miles today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.103.000.000.000.006.10

I ran the Mount Loafer loop this morning, probably the last time I will run it now that the marathon is just around the corner. I felt really good this morning and I had the best time going up and coming down the canyon, I didn't go all the way to the gate I only wanted to do 6 miles this morning so once I hit my 3 mile mark I turned and ran back down. My splits going up, and keep in mind this canyon is pretty steep, went as follows; 9:13(151), 9:12(149), 9:34(160) this mile was the steepest. Usually these three miles are all over 10 minutes so I was very pleased with them, I then did 3 miles at marathon pace and those went as follows;8:05(136), 7:44(140), 7:30(151)  I felt like I was holding back on all of these so that was really cool. My hip felt really good going up and I could only feel it slightly on the way down, just enough to know it was there and considering how it felt yesterday this is a really good sign, I'm keeping my fingers crossed. My average pace was 8:33 with my heart rate at 148 and total time was 52:24 I then finished up with some strength training on my upper body...

Thats about it for today, feel pretty good today so I will try and remember this one.

See ya tomorrow.

Asic Nimbus 10 (116)

Comments
From JeffC on Wed, Sep 17, 2008 at 11:08:50

Nice run Clay. Glad to hear the hip continues to improve. You may be all nice and healed up by race day at this rate.

From Andy on Wed, Sep 17, 2008 at 11:28:50

Sounds like a great run. Looks like everything is coming together at just the right time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.102.000.000.000.006.10

I ran out to mini GU corner, out and back, and today was the best that my hip has felt in 4 months so that is a very good sign:-D I know its still there but if it feels that good while running the marathon then I should be in good shape. I really tried to take it easy this morning, but every time I would check the pace I was going faster than I wanted to be going so I would try and reel myself in, I ended up having a 8:38 pace average with 2 miles at marathon pace or should I say my adjusted MP and those were 8:25(138) and 8:24(143). I think my real MP is more like 7:30, so about a minute faster but I am adjusting for my injury and the time off because of that injury... Total time today was 52:41 and my heart rate average was 138. Now if I can just stay healthy and not catch a cold between now and the marathon, I will be popping Vitamin "C" like its candy for the next week or so!

See ya tomorrow.

Asic 2130 Blue (18) (marathon shoe)

Comments
From JeffC on Thu, Sep 18, 2008 at 10:53:38

Sweet! That is great news Clay!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.140.000.000.000.005.14

I ran out towards Payson this morning, just a little out and back... My hip was a little sore but after I stopped and stretched after a mile or so it started to feel a little better. My average pace was 8:57 my heart rate average was 135 and total time was 45:56 I also did my upper body weight training to finish out the morning... I still don't know how many I will do tomorrow, maybe 15 but I will have to see how I feel and then go from there I feel like I am coming down with a cold, I hope not. Thats about it, kind of boring such is taper weeks...

 

See ya tomorrow.

Asic Nimbus 10 (121)

Comments
From Kim on Fri, Sep 19, 2008 at 10:07:32

Hey Clay,

I've felt like I was coming down with a cold all week. But I think it is actually allergies. I don't usually get them this time of year, but I hear they are really bad for a lot of people right now. I hope that's all it is for you too! Cold's can take forever to get over! Maybe you ought to start on some Zycam or something though, just in case! Stay healthy! Only 15 days to go!

From JeffC on Fri, Sep 19, 2008 at 11:08:36

Dang cold bugs, they are biting everyone right now. Hope you are able to overcome it easily.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.006.000.000.000.0015.00

I ran out to GU corner and then down into the river bottoms, while I was there I did my usual 2 mile loop and then started to make my way back home, I also did a loop up and around pretty little hill on my way back... During the run I did 3 sets of 2 mile progression runs at marathon pace and those went as follows; mile 6 8:30(141) up hill and into the wind a little, mile 7 7:57(146) I then took it easy back to GU corner and had a drink. I then did another set after my pit stop and those were as follows; Mile 9 8:20(143), mile 10 8:13(148). I then did  little recovery for 2 miles  and then decided to do one more set but added one more mile in there. I was getting tired, and those went as follows; Mile 13 8:29(144), mile 14 8:30(144), mile 15 7:58(145)... My average pace for the day was 8:35 with my heart rate average at 141, total time was 2:09:00 my hip was bothering me a little towards the end but after I stretched it seemed to feel better and my legs are a little rubbery because I'm not feeling real great, they felt like that most of the run! These last few weeks I will be cutting back and getting ready for SG, I think I'm ready for it. Now I'm off to Ethan's soccer game and then right after that he has a flag football game so it should be a very busy morning.

See ya tomorrow.

Asic 2130 Red (212)

Comments
From MichelleL on Sat, Sep 20, 2008 at 11:30:59

Great workout. It's nice you've been able to ramp up without much incident.

From Curtis on Sat, Sep 20, 2008 at 14:36:46

Nice job today Bro. Sorry I was'nt able to hang with you this morn. I have to do the work thing. But your times are looking great. I still think you will have a pr at SGM, who knows maybe even BQ? Have a great weekend.

From Tom on Sun, Sep 21, 2008 at 23:31:36

Clay good job on the run, you've come a long way in a short time. I think your Bro might be right about SGM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.170.000.000.000.005.17

I ran out towards Payson and then turned and headed for home, my legs felt pretty dead and I had a hard time getting them to go oh well I guess thats why the call it tapering! My average pace was 8:48 with my heart rate at 140, you can tell that I am still fighting a cold because that is a little high for that pace! I am running without music until the marathon mainly to get used to not running with it, since they will not let us run with it this year I need to get use to hearing myself breath... No strength training as I am starting to taper and I just want my body to take it easy until the marathon, I will also try and get some extra sleep as well:-)

That's it for today, see ya tomorrow.

Asic Nimbus 10 (121)

WAY TO GO TO THE U.S. RYDER CUP TREAM, THEY KICKED  BUTT OVER THE WEEKEND!

Comments
From JeffC on Mon, Sep 22, 2008 at 11:00:53

I don't think they will kick you off the course if you have music going. I'm sure there will be tons of people with music, my wife will be one of them. Nice run, feels good to taper eh!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.070.000.000.000.005.07

I ran out towards mini GU corner but stopped a half of a mile short, my legs were very, very, heavy!!! I am very frustrated! My hip was sore as well which is kind of weird because it hasn't been this bad for a while. I quit taking the Advil cause I thought it was getting better but maybe it was just masking the pain, so needless to say I am back on the Advil! I ran into Michelle and I think Josse, they were doing mile repeats and they were kind enough to ask me if I wanted to join them, but I just laughed.... I wish I was feeling better and I would have said yes, but I am on easy street until the marathon so I have to stick to my plan:-) Well thats about it I hope my legs feel better tomorrow and they have some of their zip back, if they don't I might have to run up Loafer just to get them moving again!

Average pace was 9:33, heart rate at 131, so very easy.

Asic Nimbus 10 (126)

Comments
From JeffC on Tue, Sep 23, 2008 at 11:01:23

Clay, I just went through the same thing as you with going off the anti inflammatories and no I am back on them. I am just going to keep taking them right through the marathon regardless of how I am feeling. It seems like I have been having some extra pains here and there as well, I think it is all part of the taper. You will feel better come marathon time, just take it easy and be smart.

From josse on Tue, Sep 23, 2008 at 13:47:17

Good to see you out this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.212.000.000.000.005.21

I ran the Payson Loop this morning, my legs felt better so I decided to do a couple of miles at marathon pace, well they were more like HMP, I started with a warm up mile (8:55) and then I went into the repeats first mile was 7:41 I then did an mile easy (9:10) and then I did the last one at 7:27. The last one felt a little easier, I won't be running the marathon at this pace but I wanted to just wake my legs up and not over do it, my hip was a little sore towards the end but not to bad... My average pace was 8:29 with my heart rate average at 143, total time was 44:09. I still don't know what to expect for next week its really up in the air, and I don't know how fast to start out the race, and what me average pace should be for the first half. If anybody has any advise for me it would be greatly appreciated because I'm pretty much clueless:-)

I might to Harry's hill tomorrow, maybe just for fun.

See Ya Tomorrow.

Asic 2130 Red (217)

Comments
From MichelleL on Wed, Sep 24, 2008 at 09:52:27

Fun?!?

Nice run today.

I am not sure about pace for the marathon. You're a wildcard :)

From JeffC on Wed, Sep 24, 2008 at 10:55:20

Nice run today clay. Way to pick up the pace for a couple of miles! I'm not sure what pace you feel like you could run the marathon, but looking at your accomplishments I would think that shooting for a PR would be a nice goal. I think you should have the fitness to run under 4 hours for the marathon and that would be a 5:30 PR on training where you had to deal with injury. I would go out fairly easy until about mile 13-14 and then if you are still feeling good and strong then maybe drop it down a little and see how it goes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.252.000.000.000.005.25

I thought about running Harry's hill this morning but then opted for Pretty little hill instead:-) After the first mile I stopped and stretched the hip out a bit and then headed over to pretty little hill, I then headed back home and on the way back I decided to do a couple miles at marathon pace, or my adjusted marathon pace... First mile was 8:08(137) slightly down hill to flat and it felt pretty easy so then I slowed just a bit and the second one was 8:19(145) all flat... Even though my heart rate was a little higher on that one it felt pretty easy and I felt like I could have held that for a while. So I think my MP is somewhere between 8:30 and 8:00 minute pace. So I think for the marathon I will start out a little slower than 8:30 pace to warm up and then gradually pick the pace up until I hit Veyo and Dammeron Valley and then slow back down and take it easy until mile 14 or 15 and then pick it back up again... I think I will have a pretty good idea after that how I am doing and then if I have to readjust then I will. Anyway thats my plan so I hope it works, my average pace this morning was 8:55 with my heart rate at 135 average and total time was 46:54...

See ya tomorrow.

Asic 2130 Red (222)

Comments
From Burt on Thu, Sep 25, 2008 at 10:07:52

Good luck at the race!

From Tom on Thu, Sep 25, 2008 at 10:32:33

Clay good plan for SGM I think. I think you have a pretty good shot at finishing under 3:45. Maybe even sub 3:30 if things go just right.

From JeffC on Thu, Sep 25, 2008 at 11:05:10

Sounds like a good plan Clay. A few weeks ago you were questioning whether or not you were even going to run SGM and now you have settled in on a race strategy.....sweet!! I hope you continue to get healthy for these next few days before the race.

From RivertonPaul on Thu, Sep 25, 2008 at 14:11:36

You are looking good. Looks like your aerobic base is great based on your heart rate.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.050.000.000.000.008.05

Not much to report today I ran out to GU corner and round trip it is just over 8 miles, average pace was 8:55 with my heart rate at 134, total time was 1:11:45. My legs were a little heavy this morning and that is kind of a surprise considering I didn't run yesterday, oh well such is life when your tapering! Thats about it for today, see ya on Monday...

Asic 2130 Blue (26)

Comments
From Curtis on Sat, Sep 27, 2008 at 12:24:15

Good run today bro. I still think you will pr at SGM next week. Heck I think you will BQ. May the running Gods bless you this week with strong legs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.691.000.000.000.004.69

I had a pretty good run this morning no major aches or pains just the usual suspects:-) I ran about a mile and then stretched for a minute and Michelle came running by and she was kind enough to stop and then we ran together for a few miles. We had some good conversations about the anxiety of the up coming race and bad dreams and of not getting to the race on time and the alarm not going off, just the usual stuff!

 My average pace was 8:32 with a MP mile in there at 8:24 I know thats kind of stupid to list that because it was pretty easy for a marathon pace, but my last .69 of mile was a little faster which was a 8:14. I would like to hold that pace for the first 15 or so miles of the Marathon and then see how I can do on the downhill portion, but I don't know. It will be easy the rest of the week, just enough miles to try and keep the legs loose...

Total time 40:00.

See ya tomorrow.

Asic Nimbus 10 (126)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.440.000.000.000.003.44

A very easy run this morning. My hip was a little sore also, but I am hoping it will get a little better each day... I plan on running Wednesday and thursday, and then Friday just take it easy...

Average pace was 9:25, total time was 32:25.

Thats about it, see ya tomorrow.

Asic 2130 Red (225)

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.171.000.000.000.003.17

Just another easy run but I got really bored so I threw in an adjusted MP mile in the middle, which was 8:13... I then took it easy on the last one and that one was at 9:20, average pace was 8:54 total time was 28:13. Wow, the first of October the summer just flew by! I am a little nervous about the race on Saturday which is kind of weird, I really don't get nervous for these kind of things but for some reason I am! I think mainly I am wondering how my hip will hold up, especially on the down hill portion, and will I get through it with out injuring my hip more than it already is... But these things seem to work themselves out one way or another, and I will know on Saturday. I plan on running just a couple miles tomorrow and then maybe 1  mile on Friday or I might not even run at all on Friday, I will just have to see when I get there. Well, the race is upon is and now all that is left is the tears the aches and pains and runners high that some will get, I expect big things from some of the people on this blog. Its almost like Christmas:-D

See ya tomorrow.

Asic Nimbus 10 (130)

Comments
From Tom on Wed, Oct 01, 2008 at 11:27:40

Good luck on the race Clay. You've recovered pretty well and had some good training weeks so I think you'll have a pretty good race. Between now and then just kick back and relax....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.040.000.000.000.002.04

I ran just a couple of miles to shake the old legs out, the hip was a little annoying but tolerable... This might be the last time I post before the race, so I would like to say to everyone "Have a great race to all, and I hope to see some of you when I get down there." I might run a mile in the morning before I head down with the family, but then again I might not:-)  I think I have done all the I can do at this point now its just time to "Get-R-Done!"

See ya soon

Asic 2130 Red (227)

Comments
From Andy on Thu, Oct 02, 2008 at 09:10:24

If I don't see you before the race, good luck!

Race: St. Geroge Marathon (26.2 Miles) 03:43:37, Place overall: 1346, Place in age division: 147
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0026.200.000.000.0026.20

Just a quick note about the race and it was a tough race, rainy and windy and one for the books... I feel pretty good about my time considering the conditions and I felt better towards the end of the race, well I wouldn't say better but my splits were better but I was feeling it. I'll give my splits tomorrow when I get home, but for right now I just want to dry off and get warm and spend some time with the family... I'm not sure of my overall Place or division, but I will find out out later I guess.

See ya tomorrow.

Asic 2130 Blue ()

PM Sunday.

Now that I have had a chance to think about things, I feel very good about the effort, one bad thing is I lost all my splits because my Garmin 305 got water in it so when we got home today I tried to dry it out and now it is fried! I thought those darn things were water proof but apparently not... My splits towards the end of the race were pretty darn good considering I was tired and the conditions were horrible, I wish I had them, oh well sometimes life is not very fair:-) But it gives me hope for the future to some day get it under 3 hours, but I have alot of work to do in the mean time and I think right now I need to get healthy so I can get to where I wast to be:-) So with that said, I will be taking some time off now to really get healthy basically my hip and foot, which I haven't been complaining about (the foot) and just let my body heal up. I agree with some of the other runners that SG really beats you up, and I will have to re-evaluate if I will run it again, I probably will but I will have to see...

 

Comments
From marion on Sat, Oct 04, 2008 at 14:16:24

Congratultions on your finish! It sounds like the elements were against the runner today :) Great job!!!

From allie on Sat, Oct 04, 2008 at 14:17:15

congrats on a good finish in tough conditions. i was hoping the storm would hold off for the race...but these things can't be controlled. it will only make you stronger for your next one, though. way to go!!!

From Lucia on Sat, Oct 04, 2008 at 14:25:57

Congratulations on the race!

From Kelsey on Sat, Oct 04, 2008 at 14:35:03

Great job! That's a PR, right?

From fogelberg on Sat, Oct 04, 2008 at 15:19:57

Way to go, Bro. That is a great time and I am proud of you.

From tarzan on Sat, Oct 04, 2008 at 18:23:23

Congratulations on surviving St George 2008 (the typhoon) and look forward to seeing your splits.

From jona on Sat, Oct 04, 2008 at 18:34:55

Congratulations on your race. I can remember being worried for you a few weeks ago, thinking you were having all those problems. I'm glad you made it, and you had a good showing. Is that a PR?

From Superfly on Sat, Oct 04, 2008 at 19:07:04

It looks like you had a really good race with the conditions. Sorry I missed you down here this time. Hope you have a good "rest of the trip". What a day is about the best way to sum it up.

From RivertonPaul on Sat, Oct 04, 2008 at 21:52:54

We will look back with some memories from today.

From Tom on Sat, Oct 04, 2008 at 23:48:17

Great job Clay on the huge PR!. This is super especially considering the nasty headwind conditions.

From dave holt on Sun, Oct 05, 2008 at 01:33:59

Good job Clay.

From Kim on Sun, Oct 05, 2008 at 10:54:16

That was definitely a race for the books! I'm glad you were able to get through all the injury healing and make it through this race! Enjoy the family!

From James W on Sun, Oct 05, 2008 at 12:07:03

Congratulations on a great race! Wish I could have gotten to meet you, everyone made a lot of memories yesterday with the weather we had. This is a huge PR, right?

From Clay on Sun, Oct 05, 2008 at 12:17:23

Thanks everyone and yes this is a pretty good PR for me but I need to but this into context; I haven't run a marathon in over 2 years because of injury, so I had no where to go but down but I will take it anyway considering the tough conditions...

It makes me want to work a little harder and do even better next time, but I need to take some time off and let everything heal up, mainly my hip and my foot very beat up:-(

From Mike Warren on Sun, Oct 05, 2008 at 13:57:00

Clay, a PR in those conditions is simply awesome. It will make your next one that much better and easier. Get yourself healed up and then time to go again. Nice job!

From MichelleL on Sun, Oct 05, 2008 at 18:45:59

Great job Clay! I hope your body isn't beaten up too bad. See ya on the road.

From kellies on Sun, Oct 05, 2008 at 19:31:30

Way to go Clay. I am proud of you for fighting through the aches and pains and for allowing your body to recover too. Keep up the good work. Hope to see you at SG in the future. :)

From Andy on Sun, Oct 05, 2008 at 23:16:55

Nice job Clay. I'm really glad to see you did so well and have been able to overcome your injuries.

From JeffC on Mon, Oct 06, 2008 at 01:10:06

Great run Clay. You really ran a fast race for the conditions, your injuries and your "supposed" lack of fitness. Can't wait to see what you can do when you are fully healthy and fully trained.

From josse on Mon, Oct 06, 2008 at 22:37:04

Great job on a very tough day!!

From Brent on Wed, Oct 08, 2008 at 13:27:15

Clay, 1,000 commando points for the marathon PR and the comeback from injury. It seems you really had a good day on a bad day.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I am so SORE! I will be taking today and tomorrow, maybe the whole week off! My hip seems okay but I think I am so sore every where else that I can't feel the pain in my hip anymore, and that is sick and wrong!!! I am a living example of no pain no gain, well I certainly have the pain part down anyway, see later...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest... Legs are feeling better, but the left foot and arch are still very sore.  I don't see myself running this week, I really want my legs and hip and foot to heal up before I even think of running again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.160.000.000.000.005.16

Well I went out for my first post marathon run this morning and boy was it cold, I had to break out the tights! My hip felt good until I got farther into the run but then I seemed to get some discomfort so I don't really know what that means; Do I need to take some serious time off until it is fully healed or do I cut my mileage way down until it heals up? I don't know what to do! My left foot was still sore in the arch area, this pain I had after the marathon and has never really gone away could be PF but I'm not sure... I'll have to think this all over for awhile and see what is the best course to take, my average pace his morning was just over a 9:00 pace total time was 46:00 or so...

 

See ya later.

Asic Nimbus 10 (136)

Comments
From Brent on Mon, Oct 13, 2008 at 21:01:21

Clay, good time of year to get healthy, actually, my favorite time of year to just run and not think about training for a race.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.060.000.000.000.005.06

I ran out towards mini GU corner, my legs felt a little better but then towards the end they really got tired...My hip was sore again and by the time I was done my foot was hurting and getting sore also, I iced it for about 10 minutes thats about all I could stand. My average pace was 8:57 with my heart rate average at 144, way to high again, total time was 45:09. I am really wondering if I should take some serious time off and not run again until all my aches and pains are healed up and gone, I just don't have the drive to cross train, and running is the only thing that seems to do it for me mentally, so I am having a hard time deciding on the right course and what to do. I can run with my hip the way that it is but then it doesn't seem to get any better, but then again it doesn't seem to get any worse either and I know the PF on my left foot will eventually heal up, so I don't know what to do! I guess I will take it a day at a time and just see how it goes and if I feel like taking a day off then I will, if anyone has any other advice out there for me then just feel free to comment.

See ay later.

Asic 2130 Blue (49)

Comments
From Tom on Tue, Oct 14, 2008 at 10:13:35

Clay I know just how you feel, I'm in the same boat as you as far as not knowing the best route to go to get healed up properly. Like you said...the crosstraining just isn't quite the same as a good run.

As far as advice, I feel like I'm pretty clueless lately. Perhaps a trip to a sports doc might be the ticket. But then again depending on the money/insurance situation that's not always a possibility.

Good luck to you, I hope you can find a training regiment that works.

From JeffC on Tue, Oct 14, 2008 at 11:07:27

I'm with both of you. I've got a couple of nagging injuries (hip and hammy) that I am able to run with but I wonder if they will ever heal up even with easy running. It seems like they have gone on forever. If you all figure it out, let me in on the secret. In the mean time I'm sure I will do the wrong thing by continuing to run on them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today, my foot is extremely sore so I am taking the day off, as far as tomorrow goes I will have to play it by ear... My brother-in-Law wants to give me a shot to get it better but I am not to excited about that so I am holding off! He is a Podiatrist but I hate needle's and I am basically a wimp so I will use that as a last resort, which could be pretty quick considering how things are going;-(

See ya tomrorrow.

Comments
From JeffC on Wed, Oct 15, 2008 at 15:58:53

Sorry to hear about the foot Clay. I hope you get feeling better soon. I have had great success with cortisone shots in the foot but they do hurt..... a little.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.440.000.000.000.004.44

I ran out towards pretty little hill but stopped at the top and bottom of Harry's hill, didn't feel like going any farther than that... My foot was sore at the beginning but felt better towards the end, and my hip felt good at the start but then started to get sore towards the end, it was kind of a joke! I didn't get to far either but thats okay at least I got out and my legs felt pretty good considering I'm still recovering from the marathon:-) My brother-in-law is still pushing me to get a shot in my foot but I am still not giving in, I know I know I'm a baby but at least I'm consistent at it, being a wimp that is! My average pace was 8:37 total time was 38:16 , I had one mile that was around an 8:19 pace and it felt pretty easy.

Thats about it I might give in today and let John give me a shot but then again probably not.

Asic 2130 Blue (54)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today. I went and had my Brother-in-law give me a cortisone shot in my left foot yesterday so I took today off and then I plan on running tomorrow. I have to say it didn't hurt as bad as I thought it would, so that was a good thing and right now my foot is feeling pretty good. I did get to go and play golf today at Hill Field Air Force Base and it was a good time, the golf wasn't that great but it was a blast watching all the fighter plains take off and land. They were so cool they would fly right over the golf course and do loops and all kinds of fun stuff, it was pretty amazing!

Well thats about it, see ya tomorrow;-D

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.020.000.000.000.007.02

I ran out towards GU corner but stopped about a half of a mile short and then turned and headed for home. My foot felt okay but it is still sore but not quite as sore as it was before I had the cortisone shot! I ran easy for the most part and my legs felt okay but they seemed to get more tired towards the end, I still must be feeling the effects of the marathon. My hip felt pretty good and I hope I am on the mend there too, but who knows only time will tell on that! I ran into Michelle and she seemed to be doing well we chatted for just a minute and then we both had to get going, I wish her the best in her training.

My average pace was 8:36 and total time was 1:00:32, I didn't have my heart rate monitor on this morning so I have no information on that.

See ya on Monday.

Asic 2130 Blue (61)

Comments
From MichelleL on Sat, Oct 18, 2008 at 11:30:55

Nice to see you this morning. That is one miserable-looking picture. Well, I guess you don't look miserable, it's just bringing back my own memories.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

My left foot is still killing me from the PF, the shot seemed to work for a couple of days but now it is more painful than before the shot! I tried the elliptical but it still was aggravating it, and then I tried to run on it and that wasn't even an option, it hurt. So I might be icing this whole week and then massaging with a tennis ball trying to work it out, I know running is out of the question. One good thing is my hip is really feeling good so that is a good thing. I am just slightly bummed about this, I mean I had planned on taking some time off after the marathon anyway, so I might just take the rest of this month and try and get it to heal up and then start back into it next month... Its just hard to take alot of time off, and the elliptical just doesn't do it for me and running helps me to deal the stresses that life deals out and helps me keep it all in prospective. I hope it heals up quickly:-)

I will take it a day at a time and then just see how it goes, see ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still resting my foot, and it seems to be on the mend but I will wait until I feel confident that it is well on its way to recovery before I start to run again. No cross training either as that seems to bother it as well, I am continuing to message with a tennis ball and then icing as much as I can possible stand. I'm going a little bit nuts sleeping in more than usual and I can't wait until I can get back on the training wagon, its been pretty tough laying off but its something that I feel I need to do. My hip and groin seem to be feeling really good, so that is a real good sign so if I can just hang in there and not go to crazy I should be in good shape in another week, hopefully.

Comments
From Tom on Thu, Oct 23, 2008 at 10:50:42

Good luck with the recovery Clay. This injury recovery stuff is the pits but there's not much we can do about it. Maybe by commiserating together about our woes will help keep us from going bonkers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still resting the foot. I know my hip is feeling better because I played golf today and there was no pain, so now I am just waiting on the foot to heal up and I should be good to go! It is feeling better than it has, I messaged with the tennis ball tonight and there was minimal pain so that is a good sign. We will see what tomorrow brings. I was able to vote early yesterday and that was a good thing to get out of the way as my wife and I will be out of town the week of the election.

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

My foot feels really good today but I still did not run on it I am thinking that maybe tomorrow I will give it a try and see how it goes. I am kind of getting excited to see how it does mainly because my hip seems like it is finally healed up and my groin is feeling good too, so I will see how it goes and then let you know.

 

See ya tomorrow.

Comments
From Brent on Fri, Oct 24, 2008 at 20:45:26

Clay, nothing like running, hope your back on the road again, with Willie.

Your marathon picuture, no other runners?

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.052.000.000.002.008.05

I ran out to Mini GU corner to test out the foot and it felt pretty good going out but then on the way back it started to get sore again and by the time I got back it was hurting again:-( I had some marathon pace miles in there that felt pretty good, other than my foot was sore and those were; Mile 1 8:12, mile 4 7:50, and then I did a half mile pickup (7:25 mile pace). Total time was 52:02 average pace was 8:35 with my heart rate average at 154...

My legs felt really good and the hip was okay, but this PF is a weird injury and I need to find a combination of running and cross training that I can do until it heals up! When I got home I did some stretching and then I went down and did some strength training trying to work out the pain in the foot with some toe raises and then did my regular lower body workout. When I was done with that I hopped on the elliptical for 23 minutes, I kept my RPM above 100 and my heart rate was at 155 for 20 minutes and then I cooled down for 3 minutes, so a  pretty good workout all in all! I will have to see how my foot does throughout the day and then see how it is on Monday and then go from there. I will ice when I get done with this posting and see if that helps, I will also continue to message with the tennis ball twice a day to see if that can get it to heal... If anyone has any other advice out there I would be happy to here it, so feel free to comment.

See ya on Monday.

Asic 2130 (69) Blue

PM- Just a quick update on my foot and it is NOT good news. I am in alot of pain probably even more than before I had my shot last week, so that is not good!!! Hopefully by Monday it will be well enough to do the elliptical, but I won't hold my breath on that one! I could be out of commission for a good long while, at least as it looks right now. I will see how it feels tomorrow but I am betting that it will be even worse, see you then.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.070.000.000.002.005.07

I ran out towards Payson just to test the foot out and I made a promise to myself that I wouldn't go anymore than 3 miles total today and I was able to keep that promise... My foot felt okay and I think if I can do 3 miles a day and then throw in some cross training I think that will be a good combination of running and cross training to keep me fit until I fully heal up... I will adjust this as I feel it appropriate and as my needs change. My average pace for the 3 miles was 8:56, total time was 27:45 I also did 21 minutes on the elliptical with my RPM average just above 100.

It was sure a nice morning out, you could really see the stars, it was very relaxing and I'm glad I got out:-)

See ya tomorrow.

Asic Nimbus 10 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.141.000.000.000.004.14

I ran out towards the ball diamonds which is out towards pretty little hill but stopped at the tee and then I turned and headed for home. I wanted to keep the mileage right around 4 miles or so, I don't want to over do it... My foot was sore but not to bad, I am not doing any cross training this morning on the elliptical because I want to see if that is whats aggravating my foot more than usual, so I didn't do that this morning. I also did my standard lower body weight training on my legs, high reps with low weight. I ran one tempo mile this morning well it was marathon pace or better for me (7:40) and then I mostly kept it easy the rest of the way. My average pace was 8:33 with my total time at 35:15, I didn't wear my heart rate monitor this morning again so I have no data on that... My hip was a little tight this morning too which was kind of weird, I just can't seem to get that darn thing healthy maybe with the reduced mileage it will slowly get back to normal.

Well, I'll see how today goes and hope my foot will recover enough to run again tomorrow, day by day thats all I can do at this point!

 

Asic 2130 Blue Miles: 4.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest today... I decoded to give my foot a rest today, and then head out again tomorrow morning. I have a dilemma, Saturday I am leaving on a cruise with my wife for 7 days so I don't know if I should run for those 7 days or not. My foot could use the rest but on the other end I don't want to be fat and lazy when I return home! I've heard that on these cruises that all you do is eat and the food is incredible, they have a top notch workout center with treadmills and all kinds of fun stuff so I don't know what to do...

See ya tomorrow.

Comments
From MichelleL on Thu, Oct 30, 2008 at 09:10:36

Cruises are the best! I'd say cross train, and be active but take the opportunity to take a week off of running. That's probably the best long term plan.

From Clay on Thu, Oct 30, 2008 at 11:21:44

Ya know Michelle I've never been on a cruise so I am a little nervious, I like the cross training thing too;-)

From MichelleL on Thu, Oct 30, 2008 at 11:43:36

1998 I went on the only cruise I have ever been on: the maiden voyage of the Grand Princess into the Caribbean. It was rumored that Alec Baldwin and Kim Bassinger were on board in a mega-suite, though we never saw them (the fact that they were still together showing how long ago this was). At the time, it was the biggest cruise ship and had a little track on one of the decks. I ran a couple of times, slept in til noon a couple of times. Ate every dessert that passed my way, including one night when I tried 5 different desserts. I played paddle tennis quite a bit--it was so fun. Lots of other active stuff, but lots of laying out (turning light pink to bright pink) and reading. I weighed 127 before the cruise and 127 after. I think cruises are such a big deal for those of us without the ability to go often that you just have to ENJOY it. Only do what you want to do. Have a blast!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.420.000.000.000.004.42

I ran out to the base of Harry's Hill, which is just over 2 miles from my house and then I headed back home after taking a little break, I passed Michelle on my way back she was going the oppsite direction, she looked strong as ever! I counted 4 shooting stars this morning, it was pretty cool I think that I will keep track and see how many I can tally up before spring, so we are at 4 and counting;-) My foot felt alright this morning but I know as the day goes on it will get sore, but thats alright as long as I can get my run in each day thats all I care about. I don't plan on upping my mileage until my foot is completely better, I'm just going to take it easy the next few months and see how I do. My average pace was 8:31 with my total time at 37:37, I didn't wear my heart rate monitor again so I have no data on that I guess I will have to remember to put it on tomorrow and see how I am doing there. I also did my standard lower body weight training on my legs and also some core strength training on the rubber ball and then finished up with some push-ups.

See ya tomorrow.

Asic Nimbus 10 Miles: 4.42
Comments
From Brent on Thu, Oct 30, 2008 at 20:40:20

Clay, gotta love those morning runs. I sure miss them. My guess, 197 shooting stars by April Fools.

By the way, nice pace for an easy run.

Stay KOOL, Fire it Up, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.673.000.000.000.004.67

I ran out towards Payson this morning and I saw no shooting stars, it was a little cloudy. My pace was really quick and up beat, at least for me it was! Towards the end of my run my watch malfunctioned but just as I finished my forth mile I noticed I was averaging an 7:55 or better mile so I will go by that and my splits were as follows; mile 1 8:18, mile 2 7:57, mile 3 7:50, mile 4 7:34 and then I did a .67 cool down total time was 38:58 I think thats right but who knows with this stupid watch... So a nice little progression run and I am pretty pleased about it my foot was sore a little but my hip did really well so that was a good sign. I will probably run again early tomorrow morning before we head to the airport, and then take Sunday off and then on Monday to some cross training on the ship, it should be fun. I hope theres no big waves, I don't want to be sea sick the whole time!

I finished up with some upper body weight training, usual routine, low weight and lots of reps of each exercise..

See ya tomorrow...

Asic 2130 Blue Miles: 4.67
Comments
From MichelleL on Fri, Oct 31, 2008 at 08:53:07

Wow - great workout! Good job.

From Tom on Fri, Oct 31, 2008 at 11:41:58

Nice job Clay. Hey have fun on the cruise, Kim and I have been on 6 of them and had a blast every time, even though we've had hurricanes to deal with on a couple of them.

From Clay on Fri, Oct 31, 2008 at 11:49:49

O man don't tell me that, I'm Nervous enough! Just kidding;-D Thanks Tom keep the great attitude you have too, its inspiring!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

I ran out towards Mini GU corner, but I did the 4 mile route instead of the full 6 miles I just took it pretty easy this morning and I was kind of bummed out I saw no shooting stars again this morning, weird! My pace was easy its average was 8:26 with my total time being 34:09, I forgot my heart rate monitor again, I'm so stupid... My foot felt okay and my hip wasn't even noticeable so that is a good sign. My foot is starting to get sore as I write this which seems to be a common event everyday. Well I have got to go, I have a flight to catch. I will be updating when I can on the cruise and I plan to do some major cross training or even running on the treadmill.

See ya soon!

Asic 2130 Blue Miles: 4.05
Comments
From Tom on Sat, Nov 01, 2008 at 13:40:58

Dang I'm jealous you're going on a cruise Clay. Hope you have a great time. They usually have very nice gym facilities on cruise ships so if you can manage to find a spare hour here and there you should be able to get some good workouts in and be able to enjoy the lobster and midnight chocolate buffet with a little less guilt. Hope the weather is good to you and the hurricanes stay away.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Well I'm back from the Mexican Rivera cruise and I can honestly say its good to be home! I did no training while I was gone and I don't even feel guilty about it;-D We had a great time and the weather was fabulous. We did have kind of a scare though, Cindie and I were Zip lining and she slipped and fell backwards on one of the lines and hit here head, needless to say thank the good lord for her helmet or we might have lost her! It was scary! She is in a neck brace and there seems to be no fracture, very sore though... I plan on getting back into the training thing on Monday if all goes well, we were boogie boarding on of the days we were in Mazatlan and a wave turned me up side down and my big toe got caught in the sand and it totally thrashed it! I don't have much pain though and all that is left is the black and blue, hardly any swelling now, so that is the only thing that could keep me from running, I will have to see how its feeling on Monday.

Well, thats about it. I will see you on Monday;-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.110.000.000.000.004.11

My first run in over a week and it was hard to get going! I have a kinked neck, low motivation, and no energy but I was able to get the run in very slowly. My PF felt okay but is still there but one good sign is my hip seems to of healed up nicely so that is a good thing;-D I still don't know what my goals are right now or even if I have any at this point, I think for right now I am just going to take it one day at a time... I think the most I'll do is 3 to 4 miles a day until I feel better and all these injuries are completely gone once my foot has healed up and the PF is gone then I might step it up a little, but again it will be very slowly!

Well Obama won and now that it is all over I am going to give the guy chance, I still don't trust him but if he starts doing some good things then maybe my opinion will change, but we will see...

See ya tomorrow.

Asic Nimbus 10 Miles: 4.11
Comments
From JeffC on Mon, Nov 10, 2008 at 10:55:16

Glad to hear the hip has healed up nicely. I'm sure that foot will come around eventually, just give it time.

From Brent on Mon, Nov 10, 2008 at 18:47:14

Rambo, feel the day, breath the outside air, run with wind at your back and the day's troubles all solved with a 4 mile run. Nothing like running.

My take on politics, each party vilifies the other in hopes that we have no trust. We all pray for the best, peace on earth and good to all. I hope the change helps.

Stay Kool, Fire it Up, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.451.000.000.000.004.45

I ran out to the base of Harry's Hill, mostly flat with a little up hill, then I came the same way back to my house. No shooting stars this morning it was to cloudy. I felt pretty good going out but coming home my legs seemed to lose their zip, my average pace was 8:38 with my heart rate at average at 154 (A little high) my total time was 38:22. I then finished up with my standard Tuesday lower body workout on the Bowflex and also some core training on the rubber ball and then finished that up with some push-ups... I think things are coming along nicely, I would like to do some speed work on the new track at the high school before the snow flies but I will have to take it slow right now and ease into it, that is about it for today.

See ya tomorrow.

Asic 2130 Red Miles: 4.45
Comments
From JeffC on Tue, Nov 11, 2008 at 11:05:54

Glad to hear things are coming along well Clay! Just continue to take it easy and you will be back to normal before you know it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.050.000.000.000.004.05

I ran up towards Loafer canyon but when I got to the first stop sign I turned left and headed towards the mail boxes in woodland hills, I just went far enough to hit my 2 mile mark and then I took a walking break, after that I turned and headed back to the house. I took it pretty easy going up and coming down, and it was a test to see if my hip has really healed up and it was pretty cool I had no pain at all... My foot is still bothering me but not as bad as it has been, just enough to be annoying;-( My average pace was 9:09 with my heart rate average at 148 and my total time was 37:05 my heart was up in the 160 range going up the hills and then coming back down my breathing was alot easier... No shooting stars again this morning I am still stuck on 4, it needs to clear off so I can see the sky again, maybe towards the end of the week it will get better;-D

Thats about it for today, see ya tomorrow.

Asic 2130 Blue Miles: 4.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

I ran out towards mini GU corner, hit my 2 mile mark and then took a walking break and then I turned and headed for home... The pace was very easy as my legs were tired from running up Loafer yesterday I think the average was right around 9:09 and my heart rate was 142 still a little to high, total time was 37:32. There was a nice full moon out this morning and it was real easy to see, and I had to go a little earlier than usual because my Daughter Abby has an ortho appointment, it was very bright. No more shooting stars this morning either as the full moon took care of that, but there will be plenty of dark days ahead so I'm sure the tally will increase. I better get going so I can make the ortho appointment.

See ya tomorrow.

Asic Nimbus 10 Miles: 4.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.050.000.000.000.004.05

I ran towards Payson this morning and it was still a bright full moon which made it easy to see, but not real great for seeing shooting stars. My pace was real easy again today, just plodding along and enjoying the scenery and trying not to take it all to seriously. Sometimes being a step dad sucks and I'll just leave it at that! My average pace was 9:13 with my heart rate average at 145, still way to high for that pace, I am hoping this will change over the next few weeks, total time was 37:19... Tomorrow I may do a little longer run but I will have to see how I am feeling, ever since I ran up Loafer on Wednesday my legs have been tired so I will have to see how they are doing in the morning and then go from there. I was thinking maybe 8 to 10 miles just the thought of that scares me, which is kind of amazing considering I ran a marathon a month ago I guess I am still a little burnt from the race.

Well thats about it, I will see you tomorrow!

Asic 2130 Red Miles: 4.05
Comments
From JeffC on Fri, Nov 14, 2008 at 11:07:09

What is it with looking for shooting stars lately? I have seen a few over the past several weeks but haven't though much about it. Is the earth passing through a meteor shower area or something?

From Clay on Fri, Nov 14, 2008 at 12:50:12

I use it as a way to get through the winter because the mornings are so dark and depressing. I have only seen 4 so far but the last week has been pretty cloudy...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.002.060.000.000.008.06

My goal was to run out to GU corner, out and back, and my legs were feeling pretty good so I  pushed the pace a little bit. I had an 8:12 on mile 3 and then on mile number 5 I did a 7:28 my average pace was 8:32 with my heart rate at 148, total time was 1:08:46. This is the longest run that I have had since the SGM and it showed the last few miles I was working pretty hard, my hip was great but my foot started to hurt towards the end and right now its a little sore I'm sure it will get worse as the day goes on, I hope not... It felt good to get a little bit of a longer run in for a change, it was getting kind of boring doing just 4 miles a day but I have to stick to this lower mileage for now, I need to get my foot healed up! No shooting stars again this morning, I got out a little later so it wasn't dark enough, oh well;-D

Well I think I will go and sit by the fire for a moment, it was pretty cold this morning, I would say the coldest so far this year. As soon as it warms up a bit this morning  I will be back into my lighting bonanza, I am at 6,000 lights and counting. Every year I tell myself that I am crazy but I have been doing this since I was a kid so I just seem to stay with it, oh well tis the season...

Asic Nimbus 10 Miles: 8.06
Comments
From Brent on Sat, Nov 15, 2008 at 19:21:39

clay, that is so cool, the kids must love the lights. Nic run today. It is always tough to hold a pace on a solo run. What is your count on shooting stars? Gotta love those morning runs. I think that is what I miss most about not running.

Stay Kool, B of BS Rools out

From JeffC on Sat, Nov 15, 2008 at 22:53:14

6,000 Lights!! Sounds like Clark W Griswold (Christmas Vacation).

Have you been icing that foot every day? When my foot bothers me I have a frozen water bottle at work that I roll my foot on several times a day. It really helps if you are consistent.

From Clay on Sun, Nov 16, 2008 at 11:53:28

Brent- I am stuck on only four shooting stars so far, the weather was pretty crappy this week so it made it hard to see...

Jeff- I haven't been icing much the last week mainly because the pain had some what subsided, but I think the longer miles and the fact the pace was up tempo kind of made it hurt more than usual...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.080.000.000.000.004.08

I ran out towards Payson via canal road, I went very slow as my foot was pretty sore it felt better as the run went on but then by the end it was really getting sore... I iced it for about 10 minutes when I got home and then did some calf stretching to try and help it, pretty disheartening to still be dealing with this darn thing, oh well. My average pace was very slow 9:08 with my heart rate at 136 and total time was 37:18, also no shooting stars again this morning it seems like ever since the time changed they have been less frequent. Maybe I will have to start running a little earlier, then again maybe not... I finished up with my standard upper body workout on the bowflex low weight with high reps, one set of each exercise.

See ya tomorrow.

Asic 2130 Red Miles: 4.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.070.000.000.000.004.07

I ran out towards mini GU corner but stopped once I reached my 2 mile mark and then did a walk break for a minute and then headed back for the house. My foot felt good going out but on the way back it started to get sore, iced when I finished and then went and did my lower body weight training on the Bowflex and then finished up with some core training and push-ups... My average pace was 8:55 and my heart rate average was 138 with my total time at 36:15. I felt pretty good this morning but I want to be able to run a little farther but I can't right now, I need to be patient until I get this darn foot feeling better! I ran into Michelle towards the end of my run and she seemed to be doing really well, ah to be young again someone has to be old so it just as well be me!

See ya tomorrow.

 

Asic Nimbus 10 Miles: 4.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

I ran up Loafer again and ran the same route as last time, but when I get to the stop sign I turn left and head towards the mail boxes... My foot was very, very, sore from the get go, in fact I almost turned back about a block or two into the run but I couldn't make myself stop, I just told myself to suck it up and stay with it. When I finished I stretched and iced but right now it is extremely sore, so I don't know what to do! I will see how it goes in the morning and then go from there. My average pace was 9:10 with my total time at 37:35, my heart rate average was at 142... I wish this darn thing would get better, I really feel like I could get some good training in if I could just get past it,  oh well.

See ya tomorrow.

Asic 2130 Blue Miles: 4.10
Comments
From Brent on Wed, Nov 19, 2008 at 22:35:19

Clay, I know you have mentioned it before, please explain your foot injury? Also, can you cross train like an animal for a couple of weeks without bothering the foot? Maybe it would give it some time to heal.

Stay Kool, B of BS Rools out

From Clay on Thu, Nov 20, 2008 at 00:01:52

Brent- I have Planter fasciitis, I have had it since about mile 24 of SGM... It has been pretty painful and it has been truly a royal pain in the butt! It even seems to bother me on the elliptical, it seems that if I don't run to far and to fast that it does okay.

I think the reason I am still running is I see guys like you who have it a hundred times worse, and I tell my self to quit being a baby and just suck it up. Stupid I know!

From Brent on Thu, Nov 20, 2008 at 08:47:07

Clay, if you don't mind, you may have already be doing some of these things. I had the same injury a few years ago, could not get rid of the darn thing. My resolution to the problem:

Sleep with a medical boot on the foot

I got a cortizone shot in the heal, painful

Changed my brand of running shoes, went from an asics 2010 to a Nike Air Zoom Elite.

Made sure my dress shoes had arch support, many kick around or dress shoes are the big cause of the problem.

Stay Kool, Recover, B of BS Rools out

From Clay on Thu, Nov 20, 2008 at 10:01:14

I have been doing the boot and I had a cortizone shot about 3 weeks ago and as far the shoes go I wear arch supports during the day but not when I run... You were right on man! The only thing I haven't tried is changing brands of shoes. I have tried Nike shoes but I don't like them and before I was in Asics I was in Sauchony. I have went from a stability shoe to more of a neutral shoe as of late, so maybe that has something to do with it... Maybe I need to go back to the stability shoe. I don't know!

From Brent on Thu, Nov 20, 2008 at 10:51:11

Clay, what size shoe do you wear? If you wear the same size as me, you could try my shoes rather than put out the cash. I wear a 9 1/2

From Clay on Thu, Nov 20, 2008 at 11:23:44

Brent- I wear an 11 dude. I have big feet and I'm a horrible dancer, thanks for the offer though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.110.000.000.000.004.11

I ran the Mini GU corner route except I stop about a mile short as I am still on my reduced mileage, my foot felt surprisingly better this morning. It was still there but alot more tolerable than yesterday and the soreness that I usually have after I run seems to be less, but I will see how the day goes. My average pace was 8:54 and my total time was 36:37, heart rate was around 142. I went fairly easy today too except for that first mile it was around an 8:30 mile so I had to back off a bit. I finished off with some lower body weight training on the Bowflex and then my standard core training on the rubber ball and then I finished that up with some push-ups;-D

No shooting stars again, I need to start going earlier, maybe when I start to increase my mileage then it will pick-up. My to youngest kids have their 5th grade wax museum tonight, it should be fun;-)

See you tomorrow.

Asic Nimbus 10 Miles: 4.11
Comments
From JeffC on Thu, Nov 20, 2008 at 11:02:23

Great news on the foot Clay. Hopefully it just continues to improve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.050.000.000.000.004.05

I ran out towards Payson, very slowly, foot was really bothersome this morning not a very fun run! Average pace was 8:57 with my heart rate average at 139, total time was 36:11. This foot thing is really getting on my nerves, one day it seems to be okay and then next day it is really painful, I know I sound like a broken record but I'm just getting sick of it! I finished up with my upper body workout on the Bowflex and some push-ups...

It was my two youngest kids (Ethan & Sophie) 5th grade wax museum last night and it was a lot of fun and they both did a great job, Ethan was Mark Twain and Sophie was Shawn Johnson... Ethan had the hair and the mustache on and Sophie was dressed up just like a gymnast, it was pretty cool. This morning they do it for a couple of hours for all the kids in the school so it should be fun for them today too.

See ya tomorrow

Asic 2130 Red Miles: 4.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today, I have been fighting a cold all week and when I woke up this morning I just felt like crapola, so I stayed in bed to rest and recuperate... I hope to feel better on Monday and maybe the extra day off will help my foot heal up some, although I am not holding my breathe!

The big BYU Utah game today, I am a BYU fan for life but it would be kinda cool to see Utah run the table and get into the BCS and get in the middle of it all! I would actually like to see it happen and give those other big name schools a run for their money!!!

With that said good luck to both teams and I hope it is a good close game...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running, still very sick... I had to go into work even though I shouldn't have, but I had to keep an apponitment for a client that I couldn't get out of so here I am!!!

I'll be heading home just as soon as I can!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.050.000.000.000.004.05

I could not sleep last night so I was laying there in bed and it was 5:50am and I decided to go out and run even though I didn't feel like it! I'm still fighting this cold pretty good and my heart rate should that, my heart rate never got below 150 and my average pace was 9:00. My foot felt okay starting out but then by the end I could start to feel it again, it was tolerable though... I don't know if I will run tomorrow or not I will have to see how I am doing, I certainly don't want to get sicker thats for sure, total time this morning was 36:07...

See ya tomorrow.

Asic Nimbus 10 Miles: 4.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I have taken a turn for the worse with this darn cold, so no running again today, I have developed a cough to go along with the other stuff that goes with a cold! I think my body is saying that it needs some time off, with my foot the way that it is and everything else that is going on with my body maybe I will cave in finally! But then again I'm so stupid that I will continue to run, but not today at least!

See ya tomorrow

Comments
From MichelleL on Wed, Nov 26, 2008 at 13:32:09

Sorry you are sick. Feed that cold!

From Brent on Wed, Nov 26, 2008 at 22:23:01

Clay, runners gotta run, we go nuts when not on the run. Hope I don't catch your cold.

How is the foot during the day when not running from blogging.

Stay Kool, without the cold, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.050.000.000.000.006.05

After taking my Tahoe over to Brent Brown to get worked on I decided to go out for a run, and I was slightly over dressed but I figured it would help me sweat the cold that I have been fighting right out of me! My goal was to run out to mini GU corner, since I havent been out that far for a while. I Started out feeling very sloppy and not in rhythm, after a mile I stopped and stretched and then I seemed to feel like I was in better rhythm, legs were tired though... My main goal was to just take it easy and enjoy the scenery, and for the most part I did that. My average pace  was 8:49 with my heart rate average at 152, still way to high which tells me I am still fighting this darn cold, total time was 53:13. My foot felt marginal but I could feel it towards the end of my run, I will see how it does throughout the day hopefully it won't be to bad!

I hope everyone had a great Turkey Day yesterday, all of our kids are scattered so it was just me and Cindie this year, but it was okay it was kind of nice having the time alone together, since we don't get it very often, to be alone that is;-D

See ya tomorrow.

Asic Nimbus 10 Miles: 6.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.230.000.000.000.005.23

Well, my foot did pretty good throughout the day yesterday and felt pretty good this morning but I think the shoe that I used in the marathon is what seems to be aggravating it. My Asic 2130, I don't know if all the rain and wet just ruined them or what but I could feel it from the get-go this morning. So I don't think I will use them anymore and then just see how it goes, my groin injury in the left hip came back to haunt me this morning, I thought I was done with that darn thing but it reared its ugly head this morning!!! It feels okay right now but I hope that it doesn't come back, thank goodness its Saturday so I have a day off to let it rest! I ran out to the base of Harry's Hill and then decided to run down Pretty Little hill, I took it really easy the whole run and my pace should that. My average pace was 9:16 with my heart rate average at 139, total time was 48:29 like I said slow and easy... I hope these darn aches and pains get to feeling better, I am tired of being injured!!!

All the kids come back tomorrow, so that should be alot of fun!

See ya Monday.

Asic 2130 Blue Miles: 5.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

The last day of November and I just wanted to updated my foot and groin from yesterday. My foot feels pretty good, not to bad and my groin seems alright too so my goal in December is to get going again, that is if my body will let me! November was kind of a bad month and I didn't get alot of running in, so I feel I need to make a better commitment even if that means cross training is involved... The last 6 months have been frustrating as I have been injured for most of the time, and I just want to be healthy and able to train a little harder so I hope I can to this in the up coming week's and months..

I hope everybody has a great Sunday!

Comments
From Brent on Sun, Nov 30, 2008 at 22:56:19

Clay, I hope those shooting stars align for you, great year ahead with loads of running fun and PRs. Yeh, I am a cross-training fool. It is real odd not to run, I know how you feel.

Prediction - all stars are shooting stars and the moon always shines, the wind is at our back, more commando points than can be used, blogging comments a plenty, Santa is real and it's a great life, without Jimmy,

Stay Kool, see ya at the races, B of BS Rools out

From Clay on Mon, Dec 01, 2008 at 10:04:12

I like your prediction Brent and I hope it comes true my friend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.240.000.000.000.004.24

I ran out towards Payson this morning, my 405 went a little crazy on me by recording my first mile a little soon so I stopped to see what was happening and Michelle scared the living crap out of me! It was a good laugh. We ran together for most of the run and it was nice having someone to talk to, but the pace was a little brisk for my tattered body, but it was fun... My average pace was 8:27 and my total time was 35:49, I forgot my heart rate monitor so I don't have any numbers on that... Michelle did see one shooting star so that finally brings the number up to 5 so far this winter year, its been a long drought for those darn things so that was pretty cool... My groin felt good but my foot (PF) was starting to ache by the time I got done, with that said I am debating on what to do and I might take the rest of the month off to see if I can get over this darn Planters. Its just so hard to take that much time off but I just can't get it better, it doesn't get any worse but it doesn't heal up either, so I don't know what to do!

I finished up with my standard upper body weight training and some push-ups...

See ya tomorrow.

Asic Nimbus 10 Miles: 4.24
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.460.000.000.000.004.46

I ran out to the base of Harry's and Pretty little road and then watched for some shooting stars but could see any so I headed back to the house. My hip and groin felt pretty good, no pain, but my foot was still bothering me but not as bad as it has been I did take 800 mil of IBpro meds so maybe that took the edge off! My average pace was 9:00 with my heart rate average at 141, total time was 40:08 I just took it nice and easy. I finished up with my lower body weight training on the Bowflex, and then some core training on the rubber ball after that I  finished up with some push-ups...

Lets see what tomorrow brings.

Asic Nimbus 10 Miles: 4.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today... My foot is just not healing up the way that I would like so I took an extra day off, I feel that it is getting better but I want it completely healed by the Christmas Holiday... I think that I will run a few days and then take a few days off and just see how it goes, I need to get this darn thing feeling better. Day by day I guess is the best measure at this point, I am committed to blogging though mainly because it gives me hope for my future running and I'm just nosey by nature.

 

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.081.000.000.000.004.08

I ran up loafer and then when I hit the stop sign I turned towards the mail boxes, I felt pretty good going up[ only minimal pain in the foot. I had some mild discomfort towards the end of the run but it was tolerable... I had a marathon pace mile in there at 8:03, well it was an adjusted MP mile, I've been injured for so long I don't know what my true MP is! Average heart rate was 138 total time was, 35:40 and my average pace was 8:44... I woke up kind of late so no time for strength training this morning, got-a-go!

See ya tomorrow.

Asic 2130 Red Miles: 4.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

I ran out towards Payson this cold morning, it was noticeably colder this morning than it has been. Took it pretty easy the whole way, average pace was 9:06 with my heart rate average at 139, total time was 37:13... No shooting stars again this morning, its pretty weird. My foot felt okay today, in fact the best it has been so far since the marathon... I am hoping that it continues on the same path and I can start increasing my mileage just a little bit. I would like to be up in the upper thirties for a week by the time Christmas gets here, but I will continue to take it easy;-) I finished up with my upper body workout on the Bowflex and thats about it for today...

See ya tomorrow.

Asic Nimbus 10 Miles: 4.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.530.000.000.000.004.53

I ran out towards Pretty little hill and the base of Harry's hill took alittle break and then headed home, my foot felt okay but it was getting sore towards the end again... I had a strange thing happen with about a half a mile left before I got to my house my legs just went south on me I haven't had that happen to me for a long while. It was just weird! My average pace 8:49 with may heart rate average at 150(kind A High) and my total time was 39:54... Thats about it, I'm beginning to sound like a broken record but what can I do, absolutely nothing!

See Monday.

Asic 2130 Red Miles: 4.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.121.000.000.000.005.12

I ran my usual Monday route which is out towards Payson via canal road but this time I extended it up the little hill... I had to keep slowing down but I just kept speeding up so the pace was a little faster than I would like, but it felt comfortable. My wife and I saw a shooting star on Saturday night on our way over to orem, it looked like a meteorite flying across the sky, so I am counting that in my total and I think I am at 6 total now. I felt pretty good today, my average pace was 8:35 with my heart rate average at 149, total time was 43:56. I haven't had to ice my foot today so that is a good sign, I will see how it does throughout the day today and then go from there but I think I am getting closer... I just have to keep my pace easy and not try and over do it and keep my mileage right around where it has been, I don't want to over do it! I finished up with my upper body work out on the Bowflex and some push-ups...

See ya tomorrow.

Asic Nimbus 10 Miles: 5.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.130.000.000.000.004.13

I ran towards Mini GU corner but did my shortened version of that route, out and back. It was extremely colder this morning than it has been, I think winter is definitely here now folks... My average pace was 9:00 with my heart rate at 142, total time was 37:11. I felt a little better this morning, my legs seemed to hang on today and not give out on me, I will be running up Loafer tomorrow the short version though. I finished up with some core training on the rubber ball and some push-ups, I think I will do my lower body weight training after my run tomorrow I want my legs to be some what fresh when I run up Loafer tomorrow... My foot felt okay, about the same as yesterday I can still feel it but it seems to recover quickly but I still see myself taking it easy through a good part of the winter, good old base building.

See ya tomorrow.

Asic 2130 Red Miles: 4.13
Comments
From Brent on Tue, Dec 09, 2008 at 21:48:43

Clay,nice to see your foot getting better. No such thing as loafer hill, every hill is a hill. For a hill to get a nickname, it must be a tough hill. lemon drop, heartbreak, veyo, city creek, etc.

Stay Kool, Run a Few Miles for Me, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.060.000.000.000.004.06

I ran my standard Wednesday route up Loafer and then out towards the mail boxes, just a nice easy pace. Well, it wasn't easy going up but coming down was easy. My foot felt pretty good going up but coming back with about a mile left I felt some mild discomfort... My average pace was 9:00 with my total time at 36:33, heart rate average was 142, I 'm still not feeling better from my cold I felt like staying in bed this morning, not running. Its probably time to go and get a physical, I haven't had one of those for a while. No strength training today, just taking it easy.

See ya tomorrow.

Asic Nimbus 10 Miles: 4.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I did not run this morning I just didn't feel like it! Call me lazy or what ever but it just didn't happen today... My motivation levels are just a little low this time of year, it could be the weather or just the time of year but some day's I just can't get out of bed. I'm still fighting this cold and it seems to be getting bad again, I thought I was on my way to recovery but the last few days I have been feeling like death warmed over!

I'll see what tomorrow brings and go from there, have a good one!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.001.170.000.000.005.17

I ran out towards Payson this morning via canal road, I didn't really feel like going this morning but I was able to drag my butt out of bed and Get-R-Done! My first couple of miles were nice and easy, and then I was getting a little bored so I decided to pick up the pace a little bit. My goal was to do under an 8:00 mile with the first half a mile being up hill, I was able to do that with a 7:56 pace... I then did one mile relaxed and then towards the end picked up the last mile and that was a 8:30 mile, still way slow to what I am use to but it was good to get my legs moving a little faster. My average pace was 8:42 with my total time at 45:01, my heart rate average was at 147. No shooting stars again this  morning, oh well I'm sure there will be more down the road. My foot felt marginal, and as I'm writing this it seems to be doing alright but I'm still feeling the effects of this darn cold, a little tired and I always feel like I need a nap! Thats about it for today, I will see what tomorrow brings.

See ay tomorrow.

Asic 2130 Red Miles: 5.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.750.000.000.000.005.75

It was to windy for me today to run so I stayed inside I ran on the treadmill, I did some quarter mile strides between a 7:30 and 8:00 mile. Total time was 50:00, I don't know my average pace or heart rate I didn't wear my monitor or my watch... I felt pretty good for the most part, foot was marginal and is feeling pretty good as I write this, so thats pretty good. I can't stand running in the wind, and it felt good to be running in shorts and a short sleeve shirt even though I had to do it on the treadmill.

Well thats about it for today, see you on Monday.

Asic Nimbus 10 Miles: 5.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.161.000.000.000.005.16

I ran my regular Monday route out to Payson and back, extended it up the little hill which is always fun... It was very cold out this morning but after I got warmed up it seemed to be tolerable. My foot was doing really good today until I got towards the end of the run and then it started to get sore and is a little more sore than usual right now, I hope it improves enough so I can run tomorrow. My average pace was 8:43, a little faster than I would like, heart rate average was 145 with my total time at 44:59. No shooting stars today, it was to cloudy... 10 days until Christmas, my how the year has flown. I finished the day with some upper body strength training on the Bowflex, about 20 minutes worth.

See ya tomorrow.

Asic 2130 Red Miles: 5.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I ran out towards mini GU corner, but I ran the shortened version, it snowed the whole way and the roads were covered with about an inch or two of snow. I took it really slow and just tried to enjoy the scenery, listened to some good tunes and tried to ignore the pain in my foot that has now been bothering me for over two months! My average pace was 9:09 with my heart rate average at 145, total time was 45:47. I finished up with some core training and also 60 push-ups. Thats about it for today, I wish I could get this darn foot to heal up, I might have to take some time off, it has improved but it just seems to linger and never fully heal up! Day by day I guess...

See ya tomorrow.

Asic Nimbus 10 Miles: 5.00
Comments
From superfly on Tue, Dec 16, 2008 at 16:32:26

If your going to do any time of this is a good time of year to do it. But I know how hard it is for us to do it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.004.506.00

I slept in this morning and decided to not run today, but then when I got home from work I felt really bad for being so lazy so I hopped on the elliptical for 45 minutes and then did a mile and a half on the treadmill... I did some quarter mile pick-ups with the same distance cool down in between, one of the pick-ups was at a 8:30 pace and then the last one was at a 7:30 pace,  foot felt marginal threw all of this. Total time between the two workouts was 61 minutes, I finished that up with some upper body weight training on the Bowflex... I'm pretty much wore out but I am glad that I followed through when I got home from work, I feel much better about myself for doing it.

See ya tomorrow.

Asic 2130 Red Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.600.000.000.000.004.60

I ran out to Payson via canal road this morning, I ran pretty easy the whole way. My average pace was 8:53 total time was 40:48 with my heart rate at 142, my foot felt marginal about the same as it has lately. No shooting stars again... I wonder if there is less shooting stars in the winter than the warmer months? I will have to ponder that question for the rest of the day! I finished up with my standard upper body weight training on the Bowflex. Michelle came up from behind me this morning and spooked me! I  thought maybe she just parachuted in from Paris on a dead run, I could actually see her doing that for some odd reason!

See ya tomorrow.

Asic Nimbus 10 Miles: 4.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.510.000.000.000.006.51

I slept in this morning and I didn't get out on the road until after 7:00 o'clock, I ran out towards the base of Harry's Hill and then turned and did pretty little hill I then went out towards mini GU corner and then headed back for my house... The roads were snow packed so the pace was pretty easy, my foot did pretty well until I had about a mile left and then I started to feel it! I iced it when I got home but it is a little sore as I'm writing this so we shall see how it does through the weekend... My legs felt pretty good today, they were a little tired towards the end but for the most part they performed really well, now if I could just get this darn foot to heal up, it is really holding me back right now! My total time today was 57 minutes even and my average pace was 8:45, with my heart rate at 150, a tad high I think... I think its time for a nice hot shower and then maybe we will hit Magleby's for breakfast, sounds yummy!

See ya on Monday;-)

Asic Nimbus 10 Miles: 6.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.190.000.000.000.005.19

I did my usual Monday route, out to Payson via Salem canal road and extended it up to the top of the little hill leading into Payson... The pace was slower than normal for some reason, roads were snow packed and icy in some spots, but I think my pace could have been a little faster but I just kept it nice and slow. Average pace was 9:39 with my heart rate average at 140, total time was 50:07 I had some wind on the way back so that may account for the slower than normal pace, usually my heart rate at that pace would have been below 135, so kind of weird. I finished up with some upper body weight training on the Bowflex, also with some push-ups at the end. My foot felt marginal again, fine at the beginning and then sore by the end, so I don't know same old story!

See ya tomorrow.

Asic 2130 Red Miles: 5.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.301.000.000.000.006.30

I got up to run this morning but didn't feel like running through all the snow, so I slept in! I then came home a little early from work and then went down and did 60 minutes on the treadmill, 6.3 miles I mainly kept the pace easy but on mile number 2 I did some pickups at about a 7:30 pace so I will count that as a MP mile! I then finished up with some core training and some push-ups, all in all I feel pretty good about the workout and now its time for some dinner!!!

See ya tomorrow.

Asic Nimbus 10 Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.000.005.20

I woke up kind of late this morning (6:50am) but I strapped everything on and headed out the door, I had to be over to the office by 9:00 so I had know time to waste! I'm at work right now typing this so I don't have any  particulars, I know my average pace was 8:49 but I'm not quite sure what my total time was... Man was it cold this morning! My IPhone said it was 7 degrees, way to cold for this time of year, that's more like the middle of January temperature wise! My foot felt okay but was a little sore towards the end of the run, and my legs kind of gave out on me towards the end, I think that had something to do with the late run on the treadmill yesterday, I didn't have enough time to recover!

MERRY CHRISTMAS!!!

I hope everyone has Safe Merry Christmas!

See ya tomorrow after all the activities, I might try and get in a run but I will have to see how things go;-D

Asic 2130 Red Miles: 5.20
Comments
From Brent on Wed, Dec 24, 2008 at 14:04:13

Clay, Merry Xmas, I hope you have a great running year in 2009, your foot will get better so you can train like an animal. It seems your keeping a consistent base. Those WOW runs are tough when it is so darn cold.

Stay Kool, Not Frozen, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.310.000.000.000.003.31

I did a nice little run this morning after everyone opened presents, just a nice easy 3 miles and some change, I think my average pace was 8:40... Its been a fun day so far, and it will be nice recovering from the day tomorrow!

Merry Christmas!

Asic Nimbus 10 Miles: 3.31
Comments
From MichelleL on Thu, Dec 25, 2008 at 20:14:27

Merry Christmas Clay!

From Clay on Fri, Dec 26, 2008 at 13:13:55

Thanks Michelle... Same to you and your family as well!

Be safe out there;-D

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.520.000.000.000.004.52

A foot of snow this morning made it difficult to get out, after shoveling my life away and then heading into the office to check the phone and make sure there was no problems, I was able to get out but not for very far... The roads were very bad and hard to keep your footing so the pace was very slow, my average pace was 9:10 total time was 41:28, heart rate was at 147. I hope tomorrow is better so I can get my run in early it just makes it easier to get it done.

See ya tomorrow.

Asic 2130 Red Miles: 4.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.651.000.000.000.007.65

I have finally found time to log my run this morning, I tried earlier but I couldn't get into the website for some odd reason... It was very cold this morning, but I woke up kind of late and didn't get out until after 8 am. I headed out towards the base of Harry's hill and then ran  the pretty little road and then headed out to mini GU corner and then turned and headed for home. The pace was still pretty slow because of the roads, My average pace was 9:00 with my heart rate at 144, total time was 1:08:54 I had a faster mile in there towards the end so I will count that as MP mile... My foot felt surprisingly good today and my legs were strong all the way through the run for a change, I haven't had that for awhile. All in all it was a good run, and afterwards I did my standard upper body weight training on the BowFlex and some push-ups.

See ya Monday.

Asic Nimbus 10 Miles: 7.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.230.000.000.000.005.23

I ran my usual Monday route, out to the old barn and then into Payson just a little out and back run... My average pace was 9:09 with my total time at 47:54, heart rate average was at 144, just nice and easy this morning. My foot is feeling pretty good, its still there but nothing like it was and it seems to be getting better, knock on wood, I did wrench out my back last Friday shoveling snow so that is a little bit of a problem, but it seems to mending too. No strength training this morning as I am running late and I got a late start, so I will try and do that later this evening, off to work. Another short week, I could get use to this although it will be nice to get back into a routine with the kids, they think they should be able to stay up until all hours of the night, I don't think so!

See ya tomorrow

Asic 2130 Red Miles: 5.23
Comments
From JeffC on Mon, Dec 29, 2008 at 10:54:16

I know what you mean about staying up until all hours of the night. I have been staying up late ever since Christmas and really messes up the old routine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.070.000.000.000.006.07

I ran out to mini GU corner this morning, and I did not want to get out of bed this morning!!! My alarm went off at 6 am and then I rolled out of bed around 6:30, I just can't seem to get going in the mornings as of late! Oh well, I think its the time of year...My average pace was 8:49 and on miles 3 and 5 I did some strides towards the end of the mile the mile pace for those miles were 8:30 pace. Total time today was 53:31 and my heart rate average was 143, my foot felt okay for the most part, but still not 100%. I would like to get my HMP back to where it was before I got injured but it has been slow going, I know I'm capable of between a 7:15 and 7:30 pace but I just can't seem to get back there... I guess I will just have to be patient, and take it as it comes. No strength training again this morning I have ran out of time and I need to get to work, I need to start getting up when my alarm goes off. "lazy Butt"!!!

See ya tomorrow.

Asic Nimbus 10 Miles: 6.07
Comments
From JeffC on Tue, Dec 30, 2008 at 11:08:35

Good job getting out today Clay. Better late than not at all. You'll get back to your original form, just give it time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.732.000.000.000.005.73

I didn't run this morning so I ran when I got home from work. I decided to do some hills so I headed up Loafer to the stop sign and then I ran up to the woodland hills mail boxes. I then headed down Woodland Hills road to Salem canal road and then back home... I picked up the pace when I was running down Woodland Hills road (7:30 Pace) and then my last mile was a quicker pace at 7:39 and then I cooled down for .73. My average pace was 8:26 with my heart rate average at 155, total time was 48:15... My foor felt pretty good for the most part, I iced it when I got home. I'm pretty happy about this workout and I hope I didn't over do it, I guess I will see tomorrow!

See ya tomorrow.

Asic 2130 Red Miles: 5.73
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1275.90245.022.000.0075.001597.92
Asic Nimbus 10 Miles: 111.14Asic 2130 Blue Miles: 26.24Asic 2130 Red Miles: 71.57
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