"A Hefty Hunk Of Steamin Junk"

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)

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)

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...

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)

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...

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)

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)

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)

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)

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.

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)

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

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)

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)

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)

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)

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)

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!!!

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...

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.

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)

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)

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)

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)

Rest

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)

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)

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)

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)

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)

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)

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!!!!

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)

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)

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)

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)

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.

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...

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

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)

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)

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

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!!!

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....

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...

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

Rest day...

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)

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)

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)

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)

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)

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)

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.

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)

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)

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)

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)

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)

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)

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.

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)

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)

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)

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)

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)

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.

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:-)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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.

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...

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)

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)

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)

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)

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)

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)

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...

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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.

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)

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)

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)

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)

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)

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)

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

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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!

Rest!

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)

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)

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)

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 ()

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!

Rest

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)

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!

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.

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!

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.

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!

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!