"A Hefty Hunk Of Steamin Junk"

Spectrum 10K

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Location:

Salem,Ut,USA

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2006 Ogden Marathon 4:19:33.

2006 St. George 4:05:31

2007 Riverwoods 1/2 Marathon 1:34:47

2007 Speedy Spaniard 10K 43:20

2007 Riverwoods 10 mile race 1:12:38

2008 St George Marathon 3:43:37 

2012 Spectrum 10K 43:54

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

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

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

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

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

Favorite Blogs:

Click to donate
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Miles:This week: 27.76 Month: 70.79 Year: 474.44
Nimbus 22 Blue Lifetime Miles: 150.92
Nimbus 22 Grey Light Show Lifetime Miles: 183.78
Hoka Bondi 7 Grey Lifetime Miles: 70.64
Asics 22 Gray Lite Show #2 Lifetime Miles: 71.36
Nimbus 23 Blue Lifetime Miles: 107.42
Nimbus 24 Blue Lifetime Miles: 129.70
Nimbus 24 White Lifetime Miles: 107.10
Cumulus 23 Lifetime Miles: 42.27
Nimbus 24 Gray Lifetime Miles: 13.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
968.72119.480.000.00222.801311.00
Asic 2130 Red Miles: 58.79Asic Nimbus 10 Miles: 149.20Asic 2140 Blue/Black Miles: 416.07Asic Nimbus 11 Miles: 232.52Kayano 15 Red & Black Miles: 331.91Kayano 13 Red & Black Miles: 58.88
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I caught the fly New Years Eve, down in bed.

Comments
From Superfly on Fri, Jan 02, 2009 at 12:06:46

I've never heard that expression before. But I'm assuming it means your not feeling good- if so get well soon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I'm feeling better today but still have now appetite, this is the sickest I have ever been!!! I still will not run today, maybe tomorrow if I can get some food in me and I am able to keep it down... I was in bed for 36 hours straight, rough!

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.160.000.000.000.005.16

It was minus 3 outside this morning so needless to say I ran in doors on the old treadmill;-) I call it virtual treadmill running, I basically visualize the route I would have run and then tailor the treadmill workout to reflect that... I also did 3 quarter mile pickups at a 7:30 pace and did a .15 at a 6:40 pace, the rest of the run was done really easy. My average pace was 9:18, total time was 48:00, I was able to push my heart rate in to the 165-170 range so that was killer! I am finally feeling better from the flu that I caught over the weekend, I was going to try and run on Saturday but I was still feeling lousy so I took the day off... I finished up with my standard upper body workout on the Bowflex and then some push-ups.

I will not run outside if it gets below 20 degrees anymore its just to hard on the old body and I just don't have it in my anymore, but it won't hurt to run on the treadmill a few times hear and there, just to break up the monotony...

Asic 2130 Red Miles: 5.16
Comments
From JeffC on Mon, Jan 05, 2009 at 15:49:47

I don't blame you at all for staying indoors. If I lived up there I think I would hibernate for most of the winter.

From Clay on Mon, Jan 05, 2009 at 17:41:16

I hear ya dude, this time of year its hard for me to go outside!!! I guess a lot of it has to do with my age, or I could be just a great big wimp!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.040.000.000.000.005.04

This was a morning that I should have stayed inside on the treadmill! The temperature was fine but the roads were slick and slushy and almost impossible! My average pace was 9:49 with my heart rate average at 143, total time was 49:30... My legs got a good workout thats for sure! I felt like I was standing still in some spots, like I was stuck in quicksand. When I got home I shoveled the walks again and then I came in and stretched and and did my core workout and then ended with some push-ups. My son Ethan loves to shovel the snow so I wanted to surprise him because he has been working so hard keeping everything cleared, he's such a good kid and hard worker I don't know what I would do without him!

See ya tomorrow.

Asic Nimbus 10 Miles: 5.04
Comments
From JeffC on Tue, Jan 06, 2009 at 11:09:32

Staying in bed when your healthy is never a good option. Even at your slower pace you still got a nice workout. Way to fight off the temptation to stay in bed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.660.000.000.000.004.66

My legs were so trashed this morning, I feel like I have just run a race or something and I have dead leg syndrome! I think the extra effort in the snow really gave my legs a workout, I mean they are beat! Because of the lifeless legs I bypassed Loafer this morning and just kept it easy and headed out towards Payson via Salem canal road, at least the roads were a little better this morning so that was good... Average pace was 9:18 with my heart rate average at 139, total time 43:21 like I said slow and easy. My groin was giving me problems again, nothing like it was last year but I can feel it, it must of been from yesterday and the uneven roads and footing I hope I didn't re-injure it! If I did, I'm going to scream out loud they might even hear me as far as Nephi;-D

I almost forgot, at 7:50 am January 7, 1998 my son Ethan was born it was one of the happiest days of my life! He just turned 11 years old  4 minutes ago,  he is such a cool dude, I don't know what I would do with out him!

HAPPY BIRTHDAY SON!

See ya tomorrow.

Asic 2130 Red Miles: 4.66
Comments
From TylerS on Wed, Jan 07, 2009 at 09:57:26

Nice run today, my legs felt trashed last week. Sounds like you better take hime to Tepenyaki's tonight.

Have a good day

From brent on Wed, Jan 07, 2009 at 21:24:47

Clay, trashed legs are fun, 100 commando points for the bad weather run. Having kids sure puts life into perspective.

Stay Kool, Eat Cake, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running so far today, I'm just to busy! I might try and run later today if I get a minute but we will have to see, if I do I will update then...

See ya.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.162.000.000.000.006.16

I woke up to snow this morning so I went down stairs on the treadmill, after running in the snow on Tuesday and straining my foot again I decided on snow days that I would run in doors, I just can't chance an injury! I did a mile warm up and then I ran 3 quarter mile pickups at a 8:30 pace and then 3 at 7:30 pace alternating with each pick up; explanation goes like this 1st quarter at 8:30 pace and then the 2nd at a 7:30 pace and then do a rest at 9:30 pace I ran 3 sets of these and then I cooled down for a mile. One of the quarter miles I did at an 5% incline simulating my route out to payson as if I ran it outside.

I then finished up with my upper body weight training on the BowFlex and some push-ups...

See ay tomorrow.

Asic Nimbus 10 Miles: 6.16
Comments
From Brent on Fri, Jan 09, 2009 at 19:52:11

Clay, I agree with you on the conditions, some days, it is just not worth the risk of injury. Hill work on the treadmill is great. It seems you still have a good base to work from. I expect you to PR at the Provo Half this year.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.504.000.000.000.006.50

I ran out towards pretty little hill and had a pretty brisk pace, at least for me, and it was alittle bit nippy... I felt good this morning so I wanted to do an up beat tempo run although it was alittle off that. I had 4 miles that I would say were tinman tempo pace and those were as follows; 8:10(hr152) slightly up hill, 8:13(153), 7:53(158), 8:07(152). I was pretty please with these but I'm still not where I was before my injury, my goal is to get all of these in the 7:15 to 7:30 range, I would be happy with that... The other two miles were under 8:30 pace but I am counting those for an easy pace effort, the last half mile was nice and slow cool down at an 9:15 pace. I had to cut my run alittle short as my son Ethan had a basketball game at 8:00am, I might try and put a few miles in on the the treadmill later tonight if I have time, if I do I will post the run then... Now I'm off to my daughter Sophie's Basketball game, we've had a full sleight this morning!

Time 54:08/8:20 ave.

See ya later.

Asic 2130 Red Miles: 6.50
Comments
From MichelleL on Sat, Jan 10, 2009 at 12:43:38

Hey Clay,

So I tried to tempo today and I think the cold made it hard to hit reasonable tempo times, so perhaps you are in better shape than you think. Have a great busy day.

From Superfly on Sat, Jan 10, 2009 at 12:52:16

Cold=Slow

Clay you need a winter home down here and then we can go to In and Out every day for lunch and also go hit the link's up.

Good job man.

From Clay on Sat, Jan 10, 2009 at 14:19:10

Michelle- Ya I didn't think about that or factor it in, but I don't know about the in shape thing, it was kind of you to say it though...

Clyde- That sounds good to me! A winter home and In & Out every day, I could get use to that!

Thanks for checking in on my you guys & gals;-D

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.000.005.20

AM- My legs were pretty trashed still from Saturday, so I took it pretty easy this morning! I started to have some stomach issues about 2 miles into the run and needless to say a VPB was in the making! After holding on for as long as I could and cutting my run short, I jumped the road and took care of business, felt better afterward;-D Extended the run out towards the stake center to get in my 5plus miles for the morning and then headed back for the house. I hate these kind of runs, I just made a joke! Anyway, I got her down and thats about all I can say about that... total time was 49:06 and my average pace was 9:26, heart rate was at 136, like I said very easy pace this morning. The pain in my right groin seemed to do alright, I was hoping it wasn't the same injury that I had on the left side that kept me out for about 2 months, I mean I could feel it but it didn't really bother me. I think I will take it easy as not to aggravate it so it becomes worse. I might start running a couple of miles on the treadmill at night just to get in a couple of more miles each day, I don't think I will do it every day, maybe a couple a days a week, but the pace will be very slow.

See later.

Asic Nimbus 10 Miles: 5.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.130.000.000.000.005.13

I had a hard time getting out of bed this morning, but after I got up and put all my gear on I was able to get out! My hip was a little noticeable when I started out but then as the run went on it seemed to be alright, I kept the pace really slow and easy and I will continue to see how it does if it looks like it is getting worse then I will need to take a break so it can heal... I don't want to be out of commission for 2 months like I was back in June and July, and where this is on the other hip I feel like I need to be careful. I ran out towards mini GU corner but stopped short about a half a mile, average pace was 9:10 total time was 47:06 my heart rate was at 140. Oh, I almost forgot I saw a shooting star this morning, I think thats a total of 8 or maybe 9 now for the winter months. It was pretty cool with the bright moon I was surprised that I was able to see it!

I finished up with some core training and and some push-ups.

See ya tomorrow.

Asic 2140 Blue/Black Miles: 5.13
Comments
From JeffC on Tue, Jan 13, 2009 at 15:31:04

Way to fight off the deamons and get out today. What is it with us old men and our hips. I have had a hip ache for well over 8 months now that is better on somedays than others. Like most other idiot runners, I just keep running through it. I hope your hip feels better soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.000.005.20

I ran my Payson route via Salem canal road, kept the pace real easy as not to aggravate the groin and hip area. It felt the same as yesterday so it isn't getting any worse so that is a good sign, I think if I take it easy I should be able to keep running, I hope! My average pace was 9:04 with my heart rate at 138 total time was 47:14, I finished up with some upper body weight training and some push-ups... Well thats about it, not much else to say so we will see you tomorrow.

Later.

Asic Nimbus 10 Miles: 5.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.510.000.000.000.005.51

I hit the treadmill after I got home from work, I slept in this morning so I had to run after work. Ya, I know I'm lazy! Oh well, at least I got it done! My groin was a little sorer than it has been so I don't know how I will do tomorrow, it was tolerable once I got going but then when I finished it started to get sore. My foot is feeling better but now I have this darn thing, I just want to scream! Oh well, such is life... Total time was 52:21 average pace was around 9:30, so real slow, average heart rate was 136. I want to get in better shape but just when I start to feel like I can start to push it then I get another injury, it sucks! I've only pushed the pace a couple of times in the last few months so I don't think I am over doing it, I don't know what to think... I am going to hit the showers and call it a day! I am going Pheasant hunting tomorrow with my brother Ron and his son Jake and my son Ethan it should be a fun time. I don't know if I will have time to run tomorrow or not I will have to see how the day goes.

See ya tomorrow

Asic 2130 Red Miles: 5.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

I had no time to run this morning for the simple reason that I was up at 5:30 to get ready to go pheasant hunting so it just didn't happen! We had a great time hunting there was fun had by all...I ran on the treadmill when I got home but my groin & hip were really bothering me so all I could handle was 4 miles and it was done at a very very slow pace. At this point I'm not sure if I will be able to run tomorrow or not, I will have to see how it goes in the morning but I'm not to optimistic;-( I might have to take a week off and see if I can get it back to healthy status, I don't know.

See ya tomorrow.

Asic 2140 Blue/Black Miles: 4.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today as my upper right quad and hip area are really sore so I am taking the weekend off to see if it will heal up! This is very disappointing. My PF has just healed up and I was ready to get going but now I have to deal with this, I'm totally bummed out! I tried the elliptical, but it seemed to aggravate it even more so than the running, so that is a no go as well... I will see how it is on Monday and then decide from there, but I might take a whole week off if it isn't getting any better. Like I said, I am really bummed out!

See ya Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.300.000.000.004.006.30

I warmed up with 20 minutes on the elliptical and then I went to the treadmill and did 21 minutes at a 9:13 pace for a total of 2.30 miles and then I did another 20 minutes on the elliptical to finish up. The last 20 minutes I kept the RPM above 95, so all in all it was a good workout a total of 61 minutes. I wanted to see how my groin would hold up with this type of workout and see if I could handle it, if I recover for tomorrow then I will continue with this until I am healed up... I don't think I will lose any fitness with this kind of work out and it will keep me happy until I can get passed the groin pull! I also finished up with some upper body weight training on the BowFlex same workout as usual and some push-ups...

See ya tomorrow.

Asic Nimbus 10 Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.060.000.000.004.006.06

Same workout as yesterday except I had to alternate my treadmill miles because my groin was not loosening up, so I did 20 minutes on the elliptical and then 1 mile at 9:13 pace and then another 20 minutes on the elliptical, pushing the pace holding the RPM above a 100 for the whole 20 minutes... I then finished up with a mile on the treadmill, cooling down the last .25 I then finished up with some core training and some push-ups. I kept the pace on the treadmill very easy as not to aggravate the injury, I seem to get the most discomfort when I'm running, theres is no pain when I am on the elliptical... I hope I can get the darn thing feeling better so I can get out on the road again, but I am also glad I am not out running in the smog, its horrible out there right now, so its probably good that I am inside!!!

See ya tomorrow

Asic 2130 Red Miles: 4.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.530.000.000.004.006.53

I went a little longer on the elliptical this morning before I started the treadmill, 42 minutes and I kept the pace easier than yesterday just to see if that made it easier on the treadmill. I then went 2.53 miles on the treadmill in 24 minutes for a total of the two workouts was 66 minutes, and my groin pull seemed to do better on the treadmill today than it did yesterday so that was a good sign... The pace on the treadmill was pretty easy for the most part, I just want to get this darn thing healed up so I can get back out on the road;-D I finished up with some upper body weight training on the BowFlex where I upped the weight and extended some of the reps in the sets to help feel the burn, if you know what I mean!

Thats about it for today, see ya tomorrow.

Asic 2140 Blue/Black Miles: 6.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.504.50

My groin and hip were a little sore this morning so I didn't do the treadmill and kept the pace a little easier on the elliptical, 45 minutes total with the RPM around 90 for most of the workout... I then finished up with my core training and some push-ups, and the usual stretching. I wish I could get this thing healed up so I could get back out on the road again, it seems like I have been injured for ever, I'm sick of it! Oh well, at least I can still do somethings I guess I should count my blessings... Its probably been good that I haven't been running outside with all the smog, my lungs are thanking me for sure!

See ya tomorrow.

Asic Nimbus 10 Miles: 4.50
Comments
From JeffC on Thu, Jan 22, 2009 at 10:59:02

Clay...I know the feeling about being injured forever. I've got this hip/lower back thing that I just can't seem to shake. It always bothers me and I have had it going on for almost a year now. I'm beginning to wonder if it will ever go away. I'll keep the faith if you will.

From Clay on Thu, Jan 22, 2009 at 13:24:40

Ya I hear ya Jeff, its hard to keep the faith sometimes but I'm with ya on that.

I will try and keep the faith my friend;-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Leg is really hindering me or should I say my groin and upper thigh, I was able to hammer 50 minutes out on the elliptical, but the treadmill was a no go today, averaging about 95 to 105 on the RPM meter! It looks like the elliptical until further notice, its a major bummer but this seems to be the story of my life when it comes to running but I will keep fighting until I get there!!! No strength training I am taking care of my sweet wife who is in a bad way right now, she had a MRI today so hopefully they can help her. She has major, major, headaches and they have come on very sudden so we and the doctors are very concerned, we are praying really, really, hard right now!

See ya tomorrow...

Asic 2130 Red Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.003.006.30

I had a ruff night with my wife last night so I didn't get much sleep,  I waited until after my son Ethan's basketball game to get my workout done. Started out with 20 minutes on the elliptical and the groin was feeling pretty good so I did 2 miles on the treadmill, actually 2.20 in 20 minutes, I then went back to the elliptical for another 11  minutes and then I finished up with 1.10 miles on the treadmill in 10 minutes... Groin felt alot better today which was kind of weird so I took advantage of it, my foot felt awesome too so I am hoping that my groin and hip will get better soon! Total time today was 61 minutes;-D

see ya Monday

Asic 2140 Blue/Black Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.002.006.50

I just lost my whole entry so I am re-entering the darn thing! 20 Minute warm up on the elliptical, and my RPM was at or above 95 for that and then I did 4.42 on the treadmill in 40 minutes average pace was 9:00... I did some quarter mile pick ups at an 8:00 pace and then the rest was easy. I did some core work at the end of the 60 minute workout and I will finish up tonight with my upper body weight training probably during 24! It snowed about 5 inches last night so I guess winter is back for a spell, oh well such is life... My Wife gets her MRI results back today I hope they figure things out for her, she is in some serious pain!

See ya tomorrow.

Asic Nimbus 10 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

My hip was really sore this morning, I could not run on it... I was trying some new core exercises yesterday and I think I strained it, stupid I know, but I was able to pound out 60 minutes on the elliptical. I did some fartleks in there where I was able to get the RPM up over 115 and then hold it there for 2 to 3 minutes, that was alot of fun;-D I felt like I was getting better with all the miles that I was starting to log on the treadmill but I guess I strained it some how, so its back to square one! I felt really good after yesterdays run of 4 miles and then 20 minutes on the elliptical but then after the core workout I could feel something in my hip and then it got sorer as the day went on! "Stupid is as stupid does" I guess... My wife's MRI came back okay except for her neck area, they said it is really screwed. They say its from when she fell off the zip line in Mexico and hit her head on a cement platform, but they think they can get it back to normal with some manipulation, this is what has been giving her the massive headaches as of late. So good news and she should be feeling better soon, yahoo!

See ya tomorrow

Asic 2130 Red Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.004.006.00

I did 40 minutes on the elliptical and then I headed for the treadmill for 21 minutes and I was only able to log 2 miles in 21 minutes, pretty pathetic I know but thats all my hip would let me do, very slow and easy! I then finished up with some upper body weight training on the BowFlex and some push-ups... My hip did feel better today than it did yesterday, I really iced it down good last night before I went to bed and it seemed to help, so I'm hoping that next week I can get back out on the road for a few miles and try it out and see where I'm at... Well thats about it, I will see you tomorrow.

Asic 2140 Blue/Black Miles: 6.00
Comments
From JeffC on Wed, Jan 28, 2009 at 11:04:28

Glad to hear the hip felt a little better. Nothing wrong or pathetic about slow easy miles. Just take what your body will give you and give it a chance to heal.

From Brent on Wed, Jan 28, 2009 at 22:32:41

Clay, hope you get better. It is always tough to decide, cross train or run. Runners gotta run, know the mental pain. Hang in there.

B of BST Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.505.50

I did 56 minutes on the elliptical and I did 3 sets of sprints where I was able to get my heart rate up in to the 150 range and hold it for 3 minutes each, so that was fun;-) I then finished up with some core training and some push-ups, 60 over all... I felt like I could have run this morning on the treadmill but decided to take it easy and let the hip heal up, I will probably just stick with the elliptical for the rest of the week and see how my hip does. My main goal is to get back out on the road as soon as possible! I think that I have showed some dedication by staying with the crosstraining and being patient, usually when I'm injured I just say to heck with it and do nothing but I have stayed with it and haven't given up, so I'm happy with my effort;-) Brent is the whole reason why I can not give up, he is the crosstraining king, thanks for your example fellow commando;-D!!!

See ya tomorrow.

Asic Nimbus 10 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

50 minutes on the old elliptical this morning, hip felt marginal but loosened up once I got going... I did some fartlecks in there and some resistance for hills and then just some easy stuff too. I finished up with some weight training on my upper half and also did some squats and some calf raises, I haven't did those in a while!!! When I woke up  this morning I looked out my big window from the front of my house and I noticed that the skies were really clear and just longed to be out there searching for some shooting stars and running my guts out, but I'm just not there yet, hopefully that wish will come to be true soon...

See ya tomorrow.

Asic 2130 Red Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.140.000.000.003.006.14

Well its 10:00 in the evening and I am just posting my workout, such is my life with 5 kids and a wife! I did 10 on the elliptical and then I would do 10 minutes on the treadmill and then alter every 10 back and forth my pace on the treadmill was more like a jog than actual running, just trying to accommodate the hip... Total time between the two was 65 minutes, 30 minutes on the elliptical and 35 minutes on the treadmill, pace on the elliptical was moderate to hard, just trying to keep the heart rate up.  I finished up with some squats and some calf raises and then some stretching, hip is a little sore as I'm writing this but not to bad so I will see how it feels on Monday and then maybe test it outside real easy, but I'm not holding my breath! well thats about it, I will see you on Monday;-)

Asic 2140 Blue/Black Miles: 6.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.040.000.000.002.006.04

I really blew it this morning! I woke up and my hip and groin were giving me some problems and I caved and didn't do any workout at all! So I'm feeling like a loser! If I have time I might do something when I get home, but I don't know, I just can't seem to get this darn thing to heal up so I'm a little frustrated!

Okay enough of my pity party back to work!

PM- I went outside and ran 4 easy, easy, miles I ran the old blue mailbox route toward Payson, average pace was 9:25 total time 38:00, like I said real easy! I then came back home and did 22 minutes on the elliptical at a moderate to hard pace  for a total time between the two of 60 minutes. I then did the P90X back and chest workout, which lasts about 50 minutes and it pretty much kicked my butt, thats probably worth 1 cross training mile but I won't count it... My hip was marginal for the run, I will have to see how it is tomorrow morning and then go from there, if the pain is to much then I will hit the elliptical, I think I need to let go of my ego for awhile!

See ya tomorrow.

Asic 2140 Blue/Black Miles: 6.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.250.000.000.004.005.25

I ran out to the Stake Center and back, hip was really bothering me, I then came back home and did 40 minutes on the elliptical, hip felt better... I finished up with some lower body weight training including some squats and then some stretching. I think once my hip gets warmed up it seems to do better, but the problem with starting out running is I don't think it gets warmed up properly so the pain is more noticeable... I think when I ran yesterday afternoon it was warmed up from the days activities and so it just did better, but not today. Oh well, at least I was able to get in 52 minutes between the two workouts so thats better than nothing;-D I will keep plugging away hoping for the best...

See ya tomorrow.

Asic Nimbus 10 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.504.50

Hit the elliptical for 45 minutes and thats about it. I did get to play golf today, had to drive to delta to make it happen but it was worth it!

See ya tomorrow.

Asic Nimbus 10 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.506.50

66 minutes on the elliptical and then upper body workout, I slept in this morning so I did it after I got home from work... I wanted to run outside today real bad but I stuck with the elliptical as my hip is now where near healed up enough to run on so I stayed with the cross training. Pace on the elliptical was moderate to hard with some intervals thrown in and thats about it...

See ya tomorrow

Asic 2130 Red Miles: 6.50
Comments
From Brent on Thu, Feb 05, 2009 at 22:12:27

Clay, not an once of loser, a loser gives up, a winner may have a moment or pause, but is right back at it. Keep up the cross training, it will really pay off when your back running strong.

Stay Kool, B of BST Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.506.50

Boy my legs were totally wiped out this morning, they just wouldn't go! I have been fighting off a cold for the last few days so maybe that is whats causing the extra fatigue... I did get 65 minutes in on the elliptical even though I was feeling pretty lousy and dealing with the wobbly legs, I then finished up with some core training and Push-ups. Thats about it, I know same old story and its getting pretty freaking boring for me too, but I'm hanging in there.

See ya tomorrow.

Asic 2140 Blue/Black Miles: 6.50
Comments
From RivertonPaul on Fri, Feb 06, 2009 at 11:10:41

Often anything is better than nothing.

From JeffC on Fri, Feb 06, 2009 at 15:29:46

No better time to have to stay indoors than during the winter. Boring as heck, I know, but it could be worse.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.506.50

66 minutes on the elliptical with some resistance and some intervals thrown in there for good measure, I then did some upper body and lower body weight training to finish up... Hip was about the same maybe a little better than it has been in the last few weeks, so some improvement. I had to workout this afternoon as I had basketball games in the morning, and I have come down with a little cold so I tried to get some extra rest this morning, but I still feel like crap! I think I will go and try and take a nap;-)

See ya Monday.

Asic Nimbus 10 Miles: 6.50
Comments
From TylerS on Sat, Feb 07, 2009 at 21:55:17

Clay keep up the good work! Most people would quit all together, so don't stop doing what you have been doing. Spring will be here and then you will be all healthy again. Just you wait and see.

From Brent on Mon, Feb 09, 2009 at 20:58:27

Clay, ditto: never, never, never, give up.

Stay Kool, B of BS Rools out

From Superfly on Mon, Feb 09, 2009 at 21:11:00

That nap will do wonders!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.250.000.000.005.007.25

I warmed up on the elliptical for 10 minutes and then I went 5 minutes on the treadmill and kept alternating back and forth. I did 2.25 miles on the treadmill in 21 minutes and then I ended up doing 50 minutes on the elliptical, total between the two was over 70 minutes. I had to get it in after I got home from work my cold was getting the best of me this morning and I just didn't feel like it, if you know what I mean! I hope to get in another good workout  tomorrow if all goes well, and I think that it will. I also did some upper body weight training to finish up, so I felt like I did a good job with this workout, I kind of changed it up so it broke up the monotony of going inside;-)

See ya tomorrow. 

Asic Nimbus 10 Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.250.000.000.005.006.25

I was able to get out of bed this morning and get my workout done, I still am not feeling real great;-( I did 50 minutes on the elliptical and then I ran on the treadmill for 11:30 and went 1.25 miles in that span, finished up with some core strength training... My hip felt marginal at best, it feels a little improved but I'm still on the mend and have a ways to go. Thats about it, same old same old, see ya tomorrow.

Asic 2140 Blue/Black Miles: 6.25
Comments
From TylerS on Tue, Feb 10, 2009 at 10:00:37

Great job on getting out of bed! That is a lot better than me. I woke up and looked at the roads and went right back to bed.

From MichelleL on Tue, Feb 10, 2009 at 19:22:21

Ugh! Just checked out your blog for the first time in a week, sorry you get to face the monotony, and with a cold it's a wonder you did get up. Good job. I still think you should see my doctor for your "hip". . .

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.150.000.000.005.007.15

I did my workout in the afternoon today when I returned home from work! I did 30 minutes on the elliptical and then did a mile on the treadmill and then went another 10 minutes on the elliptical, I then went back to the treadmill for another mile and some change and then finished up on the elliptical for another 10 minutes... I then did my P90X arms and shoulders routine and that was about 45 minutes, so a pretty good workout for the most part. I am getting a little tired of the elliptical and working out inside its really starting to get on my nerves, but there's not much I can do until this stupid hip heals up! Oh well,  things could be worse!!!

See ya tomorrow.

Asic 2130 Red Miles: 7.15
Comments
From josse on Thu, Feb 12, 2009 at 13:59:54

I hear you load and clear. I long to go out for a nice long run in the warm sunshine or the crisp cool morning. Soon enough, soon enough at least that is what I keep telling myself:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

I did  my workout at around 8:00pm tonight, my hip is sore and now my right knee is tight I feel like I'm falling apart!!! With that said I took it pretty easy just doing 40 minutes on the elliptical and then I did some core training to finish up, pretty discouraged at this point and I am contemplating taking some time off to see if I can get all this stuff to heal up! I have the spectrum 10K next month, which is my first race in the runners series, so I don't know what to do... Is it asking to much to be healthy so that I reach my goals, I know there are people on this blog that have it alot worse than I do so I don't mean to complain, but I have been fighting injuries since June of last year and I have been limping along ever since! Okay, I'm done complaining I just needed to vent.

See ya later, hopefully tomorrow!

Asic Nimbus 10 Miles: 4.00
Comments
From JeffC on Fri, Feb 13, 2009 at 11:14:28

Geeez Clay you have been having a heck of a time lately with all your injuries that never seem to go away. Maybe you do need some extended time off to get that hip felling better. I wish I had an answer for you but I am always on the verge of another injury myself. I hope you start to feel better soon and that you can find something that works for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.506.50

I hit the elliptical this morning for 65 minutes, kept the pace moderate and its good that I did because my legs were totally dead! I then finished up with some upper body weight training and some squats, knee feels a little better today than it did yesterday, hip is about the same but I put some heat on it last night and it seemed to help when I woke up this morning it didn't seem as sore, so maybe that's a good sign;-)

See ya tomorrow.

Asic 2140 Blue/Black Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I'm taking today off. I'm just to battered and bruised and I am not healing up, so at least today I will be taking it easy.

Later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running this morning and no elliptical, I did do my P90X back and shoulders routine which took about an hour. I 'm going to take it easy this week and see if the hip will heal up anymore, I will continue with the strength training just so I feel like I'm doing something;-)

See ya tomorrow.

Comments
From Brent on Mon, Feb 16, 2009 at 18:35:13

Rambo Commando, way to keep up the strength excercises. Counting miles, I have a garmin for outside and the bikes have a counter. I have riden enough inside that an hour generally equals 20 to 21.5 miles. I have translated every four miles riding equals 1 mile of "running" cross training. Hope you are running like the wind soon.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest... Still taking it easy and hoping for the best, I will try running probably on Monday just to test things out so we shall see. I might do some sore training later today after work, if I have time.

See ya tomorrow.

Comments
From Andy on Tue, Feb 17, 2009 at 12:23:08

Sorry to hear that the hip is causing problems again. I really wish that your body would cooperate with you.

From Clay on Tue, Feb 17, 2009 at 15:30:35

Thanks Andy. The sad thing is its the other hip this time, so that makes it extra hard to take! But I think it will heal up, I do feel it getting better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still taking it easy. I went over to the church and watched my son Ethan and his friend Justin practice their basketball moves, I tried to help them but my hip would start to hurt and I would have to sit down. That's not a good sign, in-fact it was very depressing! Oh well life goes merrily on... This is very difficult to handle;-(

See you tomorrow

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still taking it easy... I kind of like this sleeping in thing, it's very refreshing...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Wow! A whole week off, its been the longest week of my life! I think I will continue on this course until I feel healed up, I know I have the spectrum 10K in a few weeks but I will run walk it if I have too just to get the race completed for the runners series... I feel it getting better so I think right now it is best to continue to take it easy, maybe another week and then see where its at, thats about the best I can do right now... I was able to play 18 holes of golf today, it was a beautiful day and we had a great time, I was able to play pretty good for the most part! I putted pretty well, which was cool:-)

 

See ya tomorrow.

Comments
From BRENT on Sat, Feb 21, 2009 at 18:01:15

Clay, do you have an idea what caused your injury? It seems finding the reason is important to help avoid future problems when your healed. Golf -ove the game, no time to play. I bought new hybrid clubs last year.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest............................................

Comments
From TylerS on Sat, Feb 21, 2009 at 13:08:11

Good job on the rest........I know that it will pay off so that you can get back to running hard again. Way to play it smart.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.050.000.000.000.004.05

Went and tried out my leg this morning just to see how things feel, I was surprised see that for the most part it felt pretty good... I kept the pace nice and easy and it felt like it is healing up pretty good. The true test will be how it does through out the day and then how it feels in the morning, if I am able to run then I will continue to keep it easy through spectrum 10K and then If I'm pain free after that then I will start training for the Hurricane Half which is in May... It is comforting to know I will be able to complete Spectrum 10K even though it will be at a slow pace.

My average pace was 9:19 but the first mile was quicker than that so I had to slow down, total time was 37:44 with my HR at 148 average, a little high I know.

See ya tomorrow.

Asic 2140 Blue/Black Miles: 4.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.150.000.000.000.004.15

I ran out towards mini GU corner but stopped about a mile short, my hip felt about the same as yesterday, not to bad, so that was a good sign, its still a little tender though. I have a knot in my right hamstring that is a little bothersome, but I was able to get through the run. I'm not breaking any speed records here just trying to get my legs back under me. Average pace was 9:17 with my HR at 147, total time was 38:34...

See ya tomorrow.

Asic Nimbus 10 Miles: 4.15
Comments
From JeffC on Tue, Feb 24, 2009 at 11:15:00 from 167.207.128.101

Don't let that hip get to hurting again. Meg and I are both dealing with little hip issues all the time it seems. What a pain. I hope your able to get it healed this time around.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.250.000.000.000.003.25

My legs are so screwed up! Now I have the same injury back in both legs, what is going on here! I am so freaking ticked off, I'm about ready to kick a cat! At this point I don't know what to do, I might stop running all together... I had to run walk on the way back because they were hurting to much, very disappointing day so far! I'll stop here for now and hit the showers.

See ya tomorrow.

Asic 2130 Red Miles: 3.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.550.000.000.000.004.55

My legs felt a little better this morning for some odd reason, I don't know if it was the strength training that I did on my lower body yesterday or what, but they were tolerable thats for sure! I ran real easy and headed out towards the base of pretty little hill and Harry's hill and then turned and came the same way back, average pace was 9:11 with my HR at 145, total time was 41:48... I finished up with some core training and some push-ups, I hope I feel  this good tomorrow, I mean don't get me wrong I still have some aches and pains but if they don't get any worse than this then I won't complain;-)

See ya tomorrow.

Asic 2140 Blue/Black Miles: 4.55
Comments
From Curtis on Thu, Feb 26, 2009 at 21:26:02 from 67.186.205.99

Just try and keep it easy, no steep hills or speed stuff. If I were you I would take tomorrow off and try it again sat. Keep hangin tuff Bro.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest... I will be running tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.550.000.000.000.004.55

I ran out to Pretty little Hill and Harry's, just out to the base and then I took a little break and then headed back for home, same route as Thursday... My hip felt marginal, but not to bad, my pace was slow and easy, average was 9:10 and total time was 41:29. I feel like my hip is getting better but it seems to always be there in some capacity, but I'm hanging in there. My calfs are a little sore this morning, I guess that means I'm working them pretty good!

See ya tomorrow.

Asic 2140 Blue/Black Miles: 4.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.651.000.000.000.004.65

I ran out towards Payson this morning via canal road and man was I over dressed it was really warm, like shorts warm. I started out slow and kept the pace that way until mile three when I picked it up just a little bit and then on mile 4 I went for a MP mile just to wake up my legs! I eased into it and then by the middle of it I was at a 7:30 pace, I ended up doing a 7:55 mile I haven't been under an 8 minute mile for a long time, it felt good, just a little twitch in my hip so thats good. My average pace was 8:48 with my heart rate at 152, total time was 40:52 the real tell, tell sign will be how I feel tomorrow;-)  I then finished up with some upper body weight training, all in all a pretty good day.

See ya tomorrow.

Asic 2140 Blue/Black Miles: 4.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.550.000.000.000.004.55

I ran in shorts this morning! Man did it feel nice, its suppose to cool down though towards the end of the week, oh well today was nice. I ran out towards Mini GU corner but stopped about a mile and a half short, the pace today was very, very easy average pace was 9:28 with my heart rate at 140, total time was 43:01...  The old hip was alittle sore but it seemed to do all right once I got going, and it stayed about the same through the whole run. I did some core training to finish up and did some light training on my legs, low weight with high reps, it seemed to help loosen my hip up, it also seems to help it when I run up hill too which is kind of weird...

See ya tomorrow.

Asic Nimbus 10 Miles: 4.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.160.000.000.000.005.16

I did my Payson loop this morning and I actually extended the run up the hill into Payson, I was feeling pretty good so I splurged! Kept the pace easy for the most part, 8:54, I had 1 mile where I dipped down into the 8:30 range, nothing spectacular. Total time was 45:55 and my HR was at 146, my hip felt okay but I did start to feel it towards the end but it was okay... I should say that its not my hip its my groin and upper thigh whats been giving me the problems, my wife tells me I need to be more specific;-)  I 'm hoping to be healthy by the end of the month, of course I have been saying that for about 8 to 9 months now, cautiously optimistic lets say...

See ya tomorrow.

Asic 2140 Blue/Black Miles: 5.16
Comments
From JeffC on Thu, Mar 05, 2009 at 11:04:31 from 167.207.128.101

Nothing wrong with a little cautious optimism. Glad to hear you are feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I woke up to 4 inches of snow so I stayed in bed, I might run later today after work if I have time, otherwise I might just bag it for today!

I will see how the rest of the day goes and get back to you;-)

Later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.272.000.000.000.005.27

I ran out towards Pretty little hill but I did the easy way starting from the base of Harry's Hill, so pretty much down hill, and then something strange happened the Rocky's theme started playing on my Ipod and for the life of me I can't remember ever putting that song on my Ipod! There is no way that I can run slow during that song so I started to pick up the pace and it felt good, in fact when it was over I pushed replay and listened to it a again! I did an 8:15 mile for the first one and then I ran a 7:57 for the second one, not lightning speed but it was fun to wake my legs up just a little bit;-) My legs seemed to handle it pretty good which was a welcome sign, so it was a good day and I hope my groin continues on the road that its on, please, please, please.

Average pace was 8:42 and my HR average was 147, total time 46:00, I would like to do a longer run tomorrow but I will have to see how the weather is going to be and then go from there.

See ya tomorrow.

Asic 2140 Blue/Black Miles: 5.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.413.000.000.000.0010.41

My goal today was to run a 10K at a moderate pace to simulate next weeks race so I headed out towards Mini GU corner and the pace was up beat but not fast I had 2 miles that were in the 8:15 range. I then turned and headed to Pretty Little hill and did the up hill route and made my way back towards mini GU corner until I hit 6.2 miles and then stopped. I averaged a 8:29 pace for the 10K and I found myself holding back mainly because I wanted to get in a double digit run today... My average pace was 8:40 with my total time being 1:34:40, my HR average was at 146. My groin felt really good today, I hardly even noticed it so I hope I am getting close to being healthy, knock on wood! I was hoping to run into my brother but I must have just missed him, maybe he had to work this morning, although I didn't get out until after 6:30 so maybe he went early.

Time for a nice warm shower and some breakfast;-)

See ya Monday.

Asic 2140 Blue/Black Miles: 10.41
Comments
From Curtis on Mon, Mar 09, 2009 at 19:45:01 from 67.199.161.18

Nice miles today Bro. You are coming back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.000.005.15

I ran my Payson route this morning, started out with a pretty good head wind and then by the time I made my turn to head back to the house the wind had died down, just my luck... My legs were pretty trashed from Saturdays run, my calfs were extremely sore and stiff, I hope they get loosened up by Saturday. I will take it pretty easy for the rest of the week and just do some base mileage and get ready to get through Saturday. My average pace was slow today at 9:22 and my HR was at 138 with my total time at 48:16, no shooting stars this morning. I haven't seen any for along time, oh well winter is on the way out now anyway...

See you Tomorrow.

Asic 2140 Blue/Black Miles: 5.15
Comments
From JeffC on Mon, Mar 09, 2009 at 15:20:47 from 167.207.128.101

Nice to see the mileage coming back Clay. Hope you continue to feel good and good luck on Saturday with watever race you have coming up.

From Clay on Mon, Mar 09, 2009 at 16:42:33 from 66.119.143.249

Thanks Jeff. I'm running the Spectrum 10K this Saturday in St. George. mainly I just need to complete it as it is one of my races for the runners series, I will be taking it easy the whoooole way;-)I will then try and get ready for the Hurricane Half in May, I'm cautiously optimistic about my groin;-)

From Brent on Mon, Mar 09, 2009 at 20:17:09 from 66.7.127.219

Rambo, have a good race, many shooting stars coming your way. I expect a great race report with all the details.

Stay Kool, B of BS Rools out

From TylerS on Mon, Mar 09, 2009 at 22:20:00 from 66.119.143.249

Clay my wife will be running that race with a bunch of girls from Salem. This is a girls only trip! I have to go down in May and run a half for my last race.. You will do great, I would go out easy and see how you feel and if your legs feel good maybe pick up the pace. Good luck and think happy healthy thoughts!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.000.003.30

After all the snow last night and then some more this morning, there was no way I was going outside, so I headed downstairs to the treadmill. But then I realized that I didn't watch 24 last night but I had set my DVR to tape it so I sat down and watched it... It was awesome by the way! But then by the time I was done I only had about a half hour to go before I had to get ready for work, so I knocked out 3.30 miles on the treadmill;-) I did a first mile warm up and then speed up the second mile to a 8:30 and then did the last quarter in 8:13, I then cooled back down with an easy mile. Average pace was 9:05 with my total time at 30:00, I might try and do a couple more later tonight when I get home from work but that will depend on the time that I have...

That's about it, see ya tomorrow.

Asic Nimbus 10 Miles: 3.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I couldn't get out of bed this morning, just pure laziness! Hopefully later today I will kick myself in the butt and get out and get something done!

Later.

PM- I got home from work and decided I need to get my lazy but out the door so I headed out towards Pretty little hill and ran that loop, I then headed out towards mini GU corner but stopped short and then headed back for home. I found myself going to fast so I would slow back down but then the last mile I seemed to feel better running at a faster pace (8:26) it just seemed to be less laboring... Tomorrow I will probably only run around 3 miles and then just a couple on Friday before Cindie and I head down to St George, it will be interesting to see how I hold up for the 10K, I'm not expecting to much... I'm running with my Bro. Curtis and my nephew Bryan, so it should be fun;-) My average pace was 8:50 with my total time at 53:56, heart rate was at 148, there was a little up hill today but not much.

See ya tomorrow.

Asic 2140 Blue/Black Miles: 6.10
Comments
From Brent on Wed, Mar 11, 2009 at 19:45:12 from 66.7.127.219

Clay, leave the watch at home, enjoy the run with family. Hey, thanks for the kudos - you know how hard it is to keep in shape when not running. Have fun in St. George.

Stay Kool, Runners High Today? Hey? B of BS Rools out

From Curtis on Wed, Mar 11, 2009 at 23:13:10 from 67.182.233.167

Hey Clay your starting to kick butt again, way to hang in there. I will see you in St. George

From Clay on Wed, Mar 11, 2009 at 23:38:54 from 67.182.209.60

Brent- Good advice on the no watch thing, keep up the good work.

Curtis- I will be happy if I can just hang with you for the whole race Bro, that is my goal;-) I'll see ya down there on Friday, have a safe trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.110.000.000.000.003.11

I ran out towards payson this morning, just a nice easy 3 miles... Tomorrow I will just do a couple and call it good before I head down to SG. Pace average was real easy at 9:13 HR average was 135 and total time was 28:42, it was kind of cold out today, I'm ready for summer;-)

See ya tomorrow.

Asic Nimbus 10 Miles: 3.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.110.000.000.000.002.11

I just ran a couple of miles to shake out the legs for tomorrows race, (Spectrum 10K) well just a training run for me;-) We will be heading down to St. George a little bit later this morning, should be a good time and the weather is suppose to be fabulous!

See ya tomorrow.

Asic 2140 Blue/Black Miles: 2.11
Comments
From huans32 on Fri, Mar 13, 2009 at 09:29:39 from 138.64.2.78

Right on Clay getting in a run already this morning. I hope to chat with you some this weekend at the race. If I remember right you were chatting with Jeff at Painters. So I should be able to recognize you. Have a safe trip and hope you have a great race tomorrow.:)

From Clay on Fri, Mar 13, 2009 at 11:27:51 from 66.119.143.249

Huans32- I didn't run Painters but I would love to talk to you this weekend, I'll try and find you. If it helps I will be wearing a yellow striders shirt from last years half...

Race: Spectrum 10K (6.2 Miles) 00:47:30, Place overall: 88, Place in age division: 13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.556.200.000.000.006.75

I ran the Spectrum 10K with my brother Curtis and my Nephew Bryan... This is an extremely fast course the first 4 miles are straight down hill, my main goal today was to just stay with my brother and he started to push the pace from the get go! We average a 7:38 pace which felt very comfortable considering the limitted training that I have had, it was cool to run with my brother and watch him run a PR, it was alot of fun... Bryan had some IT band issues and had to slow down after mile 3 but he still ran an awesome race considering its his first race in along while. My hip felt really good which was cool and I have no noticable injurys or soreness, so maybe I was in better shape than I thought, so hopefully I can start to get ready for the hurricane half in may and get a PR... I was only off a PR by 4 minutes today so all in all it was a good race, I feel pretty good about it.

Went to In & Out and had a double double with a side of spread and it felt real good going down, its the simple pleasures in life that seem to mean the most;-)

See ya Monday.

Asic 2140 Blue/Black Miles: 6.75
Comments
From superfly on Sat, Mar 14, 2009 at 19:06:51 from 209.33.210.52

Good race today. We couldn't make it over this morning because of the baby. Glad you got to grab a burger. They go down so easy.

From Burt on Sat, Mar 14, 2009 at 20:18:43 from 98.167.151.26

Great job. Cool to have family there, too.

From TylerS on Sat, Mar 14, 2009 at 21:46:52 from 66.119.143.249

Great job Clay! I will be going down for the Hurricane Half too. I might just run the 5k, because I am running Ogden 2 weeks after that? Awesome job today and a big cheer for no PAINS!!!

From josse on Sun, Mar 15, 2009 at 01:00:29 from 70.193.189.141

Good racing, hope it is a look into what is to come.

From MichelleL on Sun, Mar 15, 2009 at 01:44:28 from 67.41.191.61

Nice you got to race and awesome that your body is feeling good.

From Brent on Sun, Mar 15, 2009 at 09:51:30 from 76.8.201.223

Rambo - very positive run, runner's high, great feeling

Stay Kool, B of BS Rools out

From Clay on Sun, Mar 15, 2009 at 18:53:13 from 67.182.209.60

Thanks everyone. It was a fun weekend for Cindie and I, and I am hoping I can do some good training from here on out...

From Kelli on Sun, Mar 15, 2009 at 21:09:55 from 71.219.76.202

GREAT RACE!!! And even better food after, gotta love it when you earn the goodies afterwards!

From Smooth on Wed, Mar 18, 2009 at 16:39:34 from 71.36.65.79

GOOD JOB on the race and even better running with your bro and nephew. GOOD LUCK at Hurricane Half. THANKS for saying "hi" on the last stretch! You're a great runner!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.140.000.000.002.007.14

I wasn't sure if I was going to run this morning or not, but I couldn't go back to sleep after I woke up at 5:30 so I got dressed and headed out. My legs didn't feel sore but once I got going I noticed they were a little sore and had little energy, so the race took a little more out of them than I originally thought... I ran my Payson route via canal road, and extended up the hill, I took a small break and then headed for home. I had about a mile or so left and I started to have stomach issues and lets just say it wasn't pretty, I had to take some walking breaks in there just to get home, I barley made it!!!;-) I decided to do a little bit more on the elliptical so I went another 20 minutes on that just to help loosen up the legs and hopefully they will recover a little faster. My average pace for the run was very easy at 9:00 total time was 45:07 with my heart rate at 137, like I said nice and easy.

See ya tomorrow.

Asic 2140 Blue/Black Miles: 5.14
Comments
From TylerS on Mon, Mar 16, 2009 at 10:25:49 from 66.29.160.130

Good job on getting out Clay! I passed you in my truck headed to work? You looked like you were running good! Glad that you made it home!!!!

From Curtis on Mon, Mar 16, 2009 at 20:38:34 from 67.199.161.18

Way to go on getting this morn Bro. You and your stomach issues are happening way to often. Is there some kind of shot for that ? Or should I just get you a runner's supply of depends ?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.100.000.000.000.005.10

I ran out towards Mini GU corner this morning, I was slightly over dressed but I was smart enough to wear shorts this time. My legs were really dead again today from the race on Saturday I had a hard time getting them to go, but I got through it;-) I talked to Pat Loss, he was on his way back from running in spanish, I tried to keep up with him in his car HaHa, he seems to be doing well and coming back into supreme form. Its really good to hear that he is feeling good again. My pace was very slow, my average was 9:21 total time was 47:41,with my HR average at 138, like I said my legs are really trashed... I finished up with some core training and push-ups.

See ya tomorrow.

Asic Nimbus 10 Miles: 5.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.170.000.000.000.005.17

I'm still suffering from dead leg syndrome so my pace was still very slow, except for the last mile I picked it up just a little (8:30) but it was still pretty slow... I ran my Payson route via canal road, extended version I felt okay except for the dead legs thing. Average pace was 8:57 HR average was 140, total time was 46:13. Thats about it, not much else to say.

See ya tomorrow.

Asic 2140 Blue/Black Miles: 5.17
Comments
From Smooth on Wed, Mar 18, 2009 at 16:42:05 from 71.36.65.79

I've had dead leg syndrome too many times. An easy day seems to "resurrect" them. Keep on keeping!

From Curtis on Wed, Mar 18, 2009 at 21:38:21 from 67.182.233.167

Remember one day of recovery for each mile raced. so take it easy for a few more days. I'm happy to see that your injuries are subsideing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.000.005.25

I ran the pretty little hill loop this morning but I went the easy way so it is mostly down hill. My legs were totally trashed still and they were worst today than they were yesterday, I've only hit the wall a couple of times and that is exactly what they felt like today, it was everything that I could do just to keep them moving! Tomorrow I might have to take a day off and let them rest, very, very frustrating. The new Crisps Grocery store opened up yesterday here in little old Salem, and its nice. It will be so good to not have to drive clear to Payson or Spanish Fork to get a gallon of milk or to pick up a few things:-)

Later.

Asic Nimbus 10 Miles: 5.25
Comments
From TylerS on Thu, Mar 19, 2009 at 09:49:11 from 70.1.163.15

Clay don't give up...I promise the body will get feeling better with the warmer weather. I need to let you try these essential oils that I use on my legs when they are in bad shape. Peppermint is one and Deep Blue is the other one. They work wonders on sore legs. I will be back on Sunday, so if you want to try them let me know and I can get with you on Monday. You can check them out on Doterra.com Good job on getting out this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today, I'm on no sleep and so I thought it would be a great day to let my dead legs recover. I might run a couple of miles later this evening if I have time, but then again maybe not.

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.005.000.000.000.008.00

I didn't get out until after 7:00am this morning, and my legs were feeling pretty good so I did a progression run, I wanted to wake my legs up so they felt like they were alive. I started out with an 8:30 warm up mile and then progressed each mile a little faster than the previous one, and then they went like this; 8:20(147), 8:16(148), 8:09(151), 7:55(149), 7:57(157), I lost it a little on that last one, I then cooled down with a 2 miles... HR average is in Parenthesis's. Total time was 1:07:16 average pace was 8:20, HR average was 148, my legs started feel it towards the end,  I think I was still feeling the effects from last Saturdays race. After I got done my dad called me and said that the golf course was open so I hurried and showered and headed up and played a quick 18 holes, it was so nice:-) Played okay for the most part, but also had some issues on the back nine, but it was still fun.

See ya on Monday.

Asic 2140 Blue/Black Miles: 8.00
Comments
From TylerS on Sat, Mar 21, 2009 at 23:57:51 from 68.29.136.23

Great job on the temp run! I think that will help the legs feel better. Sometimes they need a little shock! You are doing awesome!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.470.000.000.000.006.47

I ran out towards Payson via canal road and extended it up the little hill, was fighting snow for most of the way out but on the way back it seemed to let up a little bit which made it tolerable. My legs felt a little better this morning, I had a negative split on the way back and I wasn't even trying to, so thats a good sign. After I got home and made sure the kids got off on the bus to school, I was feeling pretty good so I ran out to the Stake Center and back which is just over a mile round trip, my average pace for the day was 8:40 and total time was 56:10, with my heart rate average at 145... So it was a pretty good and I'm glad I got out. I wanted to do some strength training but I have run out of time so maybe I will have to work some in this evening, if I have time.

See ya tomorrow.

Asic 2140 Blue/Black Miles: 6.47
Comments
From Curtis on Mon, Mar 23, 2009 at 20:46:55 from 67.182.233.167

Nice job on the run Bro. you are really starting to hit your groove.

From brent on Mon, Mar 23, 2009 at 21:44:13 from 76.8.201.223

Clay, nice pace, winter morning, canal road, clean your shoes before entering the house or Japan style. Nice running the last few weeks.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I ran out to Mini GU corner, very easy pace, listened to some great tunes. Fleetwood Mac, Boston, and Journey and some Peter Frampton comes alive, good stuff. Legs felt okay but were getting a little heavy towards the end of the run, maybe I'm not ready for 6's yet... I did have a hard time getting out of bed this morning, I just seem to be tired most of the time, must be old age;-) Average pace was 9:09 total time was 55:43 and my HR average was 141, still laboring just a little to hard for that pace. Oh well,  hopefully time will change that and little more training.

See ya tomorrow.

Asic Nimbus 10 Miles: 6.10
Comments
From Curtis on Tue, Mar 24, 2009 at 20:27:54 from 67.199.161.18

My legs felt a litle on the whack side today to. Remember to listen to your body and you should do fine. I am planning on upping my milage a bit this week. Probably do more on saturdays long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.110.000.000.000.006.11

When I woke it was snowing and I almost went back to bed, but then I decided I was up and needed to "Man Up" so to speak and get her done. I ran out towards Payson and the park but stopped about a half a mile short of the park and turned and headed for home. I was fighting a blizzard most of the way out but then on the way back it stopped and was actually pretty nice, I kept the pace pretty easy for the most part but I had another negative split coming back with out trying too. I had some 8:30 mile pace miles in there on the way back which felt pretty easy, so it was kind of a fun wintery morning;-) My average pace was 8:44 with my heart rate average at 145, total time was 53:27... I did some push-ups and core training to finish up, so I feel pretty good about the workout today, I hope it will continue through the rest of the year;-)

Asic 2140 Blue/Black Miles: 6.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.110.000.000.000.006.11

The wind was blowing this morning and then about a mile into the run I hit a driving snow storm and I was wondering what the Heck am I  doing out in this mess,and it was those snow pellets that hurt like crazy when the hit you, it was brutal!!! I stuck with it though and ran the pretty little hill loop and then with about three miles left the snow started to let up just a little bit and so it was tolerable... My average pace was 8:48 with my total time at 53:51, HR average was at 146, My legs felt pretty good going out but they started to feel heavy with about 2 miles left to go but that could have been from the head wind I was fighting the whole it pretty much wore me out! I wish spring would come back, this weather is getting me down big time;-(

Asic 2140 Blue/Black Miles: 6.11
Comments
From JeffC on Thu, Mar 26, 2009 at 11:18:49 from 167.207.128.101

Dude, that sounds nasty. Way to get out and get it done this morning. Spring will be here soon, hang in there.

From Clay on Thu, Mar 26, 2009 at 15:47:08 from 66.119.143.249

Jeff- I feel like I'm back in January dude!!! I need to bring Cindie down and get a major sun tan down there in Sin City;-)It might brighten my spirits.

Thanks for checking in on me;-)

From Brent on Thu, Mar 26, 2009 at 17:11:51 from 204.113.19.8

Rambo 100 commando points for the Rambo run - sounds fun and crazy at the same time. Mariah is your friend, without, without the painted wagon. Arc machine, kind of a cross between a stair stepper and a eliptical. The resistent can be set on both the pedals and the arm levels. Very good cross training excercise.

Stay Kool, think heat, B of BS Rools out

From Curtis on Thu, Mar 26, 2009 at 20:48:45 from 67.199.161.18

Way to hang in there Bro. I ran into the same snow pellett storm you did on my way to work this morn. I was wondering if you were out running in it. Those things were huge. Brent is only giving you 100 commando points. I'm giving you at least 500. That was way BRUTAL.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running yet today. I might go a little later this afternoon, I noticed on my total miles for the week that I was a little ahead of what I'm use to so I don't want to over do it. I don't think I'm ready to be running in the 40 plus mile range yet, maybe middle 30's for sure...

See ya later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.160.000.000.000.0012.16

I started a little late this morning, just after 7 am. I ran out towards GU corner and then down into the riverbottoms, my legs were feeling pretty good on the way out but then towards the end they fell apart, the last 3 or so miles were pretty tough. But I hung in there and tried to finish strong, in fact my legs were tired but I had some pretty good splits towards the end, I mean I wasn't trying to push it to MP or anything, I just wanted to finish the way I started. I was averaging a pretty steady pace for the entire run so that seemed to be good, in fact I found myself trying to slow down because the pace was faster than I wanted for today's run...

My Average pace was 8:40 and total time was 1:45:33 and my HR average was at 148, a little high for my liking, but okay... I saw a few of the regulars out but I think alot of them were pretty much done by the time I got down in the riverbottoms...

 

Thats about it I will see you on Monday.

Asic 2140 Blue/Black Miles: 12.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I forgot to post yesterday that England Dan Seals died so Saturday I listened to a bunch of his old songs from the seventies while I ran my long run, it was cool. I think I might do that again all next week, just to pay tribute... "Nights are Forever with out You" baby! You young guns won't know what the heck I'm talking about!

See ya tomorrow.

Comments
From TylerS on Sun, Mar 29, 2009 at 16:45:17 from 66.119.143.249

Clay I listened to a tribute on 107.5 while I was driving to the race yesterday. I really liked the guy! Looks like we get bad weather for this week too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.061.000.000.000.007.06

Another Snowy day and its getting mighty annoying! I ran out towards Payson and I had the wind in my face and snow on top of that, so when I hit my 2 mile mark I turned and headed for home... I decided that I would finish up on my treadmill, but as I got closer to home the snow stopped and the wind had let up just a titch so I headed out to the stake center and then headed back to the house. I had to push miles 5 and 6 as to get back home before My daughter jumped on the bus, I like to see her off every morning I'm a little anal about that...After seeing her off I tacked on one more mile at a real slow pace just to cool down and I was feeling pretty good too so I took advantage of that. My MP mile was at 7:39, my average pace for the day was 8:52, total time was 1:02:35 with my HR average at 143. I think I need to start getting up a little earlier so I get the mileage done before the my daughters bus and then have a little time left over for some strength training, I've kind of let that go as of late...

See ya tomorrow.

Asic 2140 Blue/Black Miles: 7.06
Comments
From TylerS on Mon, Mar 30, 2009 at 10:36:27 from 66.29.160.130

Great job on getting out this morning. You are doing great! I am headed to the doctor today? I hope that I don't have strep!! Hopefully tomorrow there will be no SNOW!!

From Clay on Mon, Mar 30, 2009 at 16:06:57 from 66.119.143.249

Thanks Tyler. I hope you don't have strep and I hope the doctor can get you feeling better...

From Brent on Mon, Mar 30, 2009 at 22:45:51 from 66.7.127.219

Clay, you keep having those positive runs in bad weather. Your pace is consistent, great running days ahead. Your still one of the WOWs.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I am not feeling real great today, I developed a cough over the night and it is bothering me pretty good. My body is feeling run down and like I am coming down with something,so I just took it easy and got through it today. Average pace 9:12 average HR was 138, total time was 46:17... I'm ready for a nice long hot shower;-)

See ya tomorrow.

Asic 2140 Blue/Black Miles: 5.00
Comments
From TylerS on Tue, Mar 31, 2009 at 09:47:10 from 66.29.160.130

I hope that your not getting what I have! I have not slept well or felt well since last Tuesday. Hope the shower helps, I think that if the sun would shine it would help us all feel better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today, very, very sick....

Later;-(

Comments
From jun on Wed, Apr 01, 2009 at 14:57:40 from 66.239.250.209

The fact that your post is so short attests to how sick you really are.

Good luck man.

From Andy on Wed, Apr 01, 2009 at 15:13:49 from 199.190.170.29

There's definitely something going around. Hope you start feeling better soon.

From Curtis on Wed, Apr 01, 2009 at 21:20:44 from 67.182.233.167

Hang in there Bro. this will pass soon. What do you have?

From Clay on Wed, Apr 01, 2009 at 22:31:19 from 32.153.190.4

Thanks everyone. I wish I knew Bro, cold chills massive headache, cough, I've never been this sick it's brutal...

From TylerS on Wed, Apr 01, 2009 at 22:43:36 from 66.119.143.249

I hope that you don't have strep! I went and got checked on Monday and it was negative. I got a zpack? today from my doctor and I hope that it clears it up. I have not slept well since last monday. I shouldn't have raced on Saturday? Oh well. Get feeling better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Feeling alittle bit better and I do mean alittle.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still feeling pretty rotten, the antibiotic that the Dr put me on I'm allergic to, can't get a hold of him so I had my brother-in-law call me another one in. I don't think I will even be ready to go on Monday, so I don't know what to think, going back to bed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still no running today, feeling better but not good enough to be running... I am hoping for a tomorrow run and if it happens it wont be very far or very fast, that I can guarantee you!

Later.

Comments
From Curtis on Mon, Apr 06, 2009 at 20:59:46 from 67.199.161.18

Be careful little Bro. you don't want to have a relaspe. I am glad you are starting to feel better. Hang in there and rest as much as you can. Later dud.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.160.000.000.000.005.16

I finally feel like I am amongst the living again, after a week of pure heck! I ran out to Payson and back and my legs felt really pretty good, I did have some stomach issues, mainly I just felt hungry the whole time, weird. My average pace was 9:03 with my heart rate average at 146, total time was 46:40 not real fast but I just wanted to shake my legs out a bit and get them loosened up and use to the pounding... I still have some of my cough but it seems to be getting better.

I have decided to start a little running club for My son Ethan and my daughter Sophie, I am going to train them for the Hersey Track meet maybe I will call it the Salem Running Club, real original isn't it... I need to talk to a friend of mine how actually is starting it but I would like to help out and get something positive going to help the kids learn about running and have an avenue to improve. I don't know it if will ever get off the ground but we shall see.

See ya tomorrow.

Asic 2140 Blue/Black Miles: 5.16
Comments
From curtis on Wed, Apr 08, 2009 at 21:03:01 from 67.182.233.167

Nice job on getting out today, as far as the running club for kids I think you should go for it. Your just a big Kid at heart.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.070.000.000.000.005.07

Cold rainy and windy this morning, not a real good combination for an old man trying to get over pneumonia! I got her done though and it wasn't pretty... My average pace was 9:37, very very slow and my heart rate average was at 140 total time was 48:46. Not much else to say except I was really tired today and I just had no energy and then it seemed like I was fighting the wind the whole time, so it was a pretty hard workout to stay motivated. I'm going to go and camp out by the fireplace and warm up for a few, see ya tomorrow.

Later.

Asic 2140 Blue/Black Miles: 5.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.160.000.000.000.005.16

I ran out towards Payson this morning but I didn't extend up the little hill, I started to have stomach issues and so I headed for home, and lets just say I didn't make it. It was brutal! After my VPB I made my way back to the house and I was glad to be done for the day, I just wasn't feeling it, I 'm still not feeling 100% yet and it shows in my energy level, I am hoping that it will improve next week... Total time was 48:27/9:28 ave, I know very slow, but alot of that is because I forgot to turn off watch when I was enthralled with my VPB;-(

 

See you tomorrow.

Asic 2140 Blue/Black Miles: 5.16
Comments
From Brent on Fri, Apr 10, 2009 at 19:55:55 from 66.7.127.219

Rambo will be back strong. Hang in there.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.672.000.000.000.0010.67

I ran out and around Pretty Little Hill and then I extended out to GU corner, had a drink and the turned and ran the same way back. It seemed like I was fighting the wind the whole way, just when I thought it would be at my back it would change and then it would be in my face, very frustrating... I had another VPB I seem to be getting real good at those. For the most part I ran pretty easy with a few strides in there and up tempo miles nothing to really write home about... My average pace was 8:44 and total time was 1:33:12 and my average HR was 151, as you can tell but my elevated heart rate I'm still fight my infection mainly just fighting a cough and low energy levels. I ran into Pat Loss and the boys and they seemed to be running as good as usual, passed Steve King and I think he was running with Carl Hansen, both extremely fast. Well thats about it for today see you on Monday.

Later.

Asic 2140 Blue/Black Miles: 10.67
Comments
From Clay on Sat, Apr 11, 2009 at 15:02:06 from 67.182.233.167

Great run today Little Bro. What time did you make it out ? I did not get out until about 8:30, I hope your cold gets better before Hurricane Half. Should be a fun time for us all. See ya l.ater Dude

From Brent on Sat, Apr 11, 2009 at 21:22:19 from 168.178.30.75

Clay, nice run, good pace for not feeling your best.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

I ran my Payson loop this morning via canal road and I pretty much kept it easy, I did have some quicker miles mixed in there but nothing to really brag about. After I returned home and saw my kids off on the bus I ran out to the Stake Center and back to tack on an extra mile... My average pace was 8:40 total time was 56:18, HR average was 147, I do have some pain right on my hip bone I've never had anything bother me there before and once I got going I didn't feel it anymore, so kind of weird... I was a little bummed that Kenny Perry didn't win the masters, he played so good and with 2 holes to play the pressure just got to him, he really deserved to win, he played the best over the 4 days of the tournament... Golf is just a cruel game sometimes!

Thats about it today, see ya tomorrow.

Asic 2140 Blue/Black Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.501.000.000.000.005.50

I didn't get much sleep last night, it was a very difficult day and so 5 hours was wishful thinking but I will give myself that much even though it was more like 2 to 3 when you through in all the tossing and turning... I ran my pretty little hill route but this time I extended it up Harry's Hill, but only half way for now mainly because I was kind of running out of time and needed to get home to see my daughter Abby off on the bus, I just barely made. I had to pick-up the last mile to get there in time so I was averaging a 7:15 pace on that last mile, which is pretty fast for me! Average pace was 9:02 and my HR rate average was 147 and total time was 49:13...

See ya tomorrow.

Asic 2140 Blue/Black Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.251.000.000.000.005.25

I got up to run this morning and it was raining like crazy, so I opted for the treadmill... I was not happy about this choice and then to top it all off my Ipod wasn't charged so that made it even tougher, but I got r done! I ran 5x200 meter strides at a 7:30 pace and then just kept the pace nice and easy when not doing those, I was sweating like a pig! Average pace 8:45 and my HR was in the 150 range, total time was 46:00... I'm glad that its over, its so hard on the treadmill. I hope I don't have to do it tomorrow to, the weather is suppose to be pretty bad, I guess we will see.

See ya tomorrow.

Asic 2140 Blue/Black Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

It was a winter wonderland out there this morning, even though I'm sick of the weather it was pretty as heck!!! I don't know what it was today but my pace was up beat and felt really comfortable it was kind of fun for a change;-) My average pace was 8:29 with my HR at 153 and my total time was 51:37, my last mile was at an 8:00 pace so I seemed to get stronger as the run went on. I know thats not lightening speed but for an easy pace its pretty good for this old man, especially where I have been with all my injuries, so I hope I'm on the right path now and can get fit again.

Well thats it for today, I will see you tomorrow.

 

Asic 2140 Blue/Black Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.000.003.30

I forgot to save my entry and I just lost it, CRAPPPP! I just ran an easy 3miles and some change today I am planning on go longer tomorrow so I wanted to have an easy day just so the legs are fresh... My pace was up beat again with my average pace at 8:29 and my total time at 28:01 HR average was at 145. I want to run 13 or 14 miles tomorrow if I can handle it and if I can't then I won't, I have vowed not to over do it again! I can't believe it is the Boston Marathon on Monday, Crazy how time flies! I wish everyone who is running it a fun safe and successful trip;-)

See ya tomorrow.

Asic 2140 Blue/Black Miles: 3.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.400.000.000.000.0013.40

I ran out towards GU corner until I ran into my brother Curtis and then I hooked up with him for most of the run... We headed out to Harry's and then up over the top and down past the Stake Center and then back towards Mini GU corner But I stopped about a half mile short and then headed for my house. My legs were pretty wasted today which is kind of surprising considering I went really easy yesterday, and the run was pretty laboring but I got her done! It was good running with my Brother again, we had some good conversation which made the miles fly by... My Garmin ran out of battery with about a mile to go so I don't have any info for ya, I know we were averaging just over a 9:00 minute mile which was just fine with me because of the dead leg issue and I think I finished in just under 2 hours, so just a nice easy long run;-) I think the reason my legs were dead was I had no liquid with me and all I had was GU so I was getting pretty thirsty by the time I finished up, time for some food!!!

See ya Monday.

Asic 2140 Blue/Black Miles: 13.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.101.000.000.000.006.10

It was a beautiful morning! In fact I was alittle over dressed but I didn't care it was just a great morning! I ran out towards Payson via Canal road and I extended it up the hill and then out to my 3 mile mark, which I haven't ran since a year ago. My goal is to eventually extend that out to the park on Mondays which is a 7 mile route, but I will take it slow and gradually move it up;-)  I felt like I was going a little fast for a Monday run and I had one MP mile in there, or at least it was close to it, but then with about a mile to go I really slowed down and just cruised home at a nice and easy pace... My average pace was 8:32 with my HR average at 146, total time was 51:53, I felt pretty good the whole run but my legs were feeling it towards the end I was still feeling the effects of Saturday's longer run I think. Well I'm off to the ortho with my daughter Abby today to get her braces off, she is so excited and she is so cute! I'm lucky to have her in my life on a daily basis, and to be able to raise her and Ethan is simple the best blessing that a father can have!

See ya tomorrow.

Asic 2140 Blue/Black Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.130.000.000.000.006.13

I ran out to mini GU corner this morning, just a little out and back... Pace was up beat at times but then I would slow it back down as not to over do it. My average pace was 8:45 that's about all I remember as my watch is at home and I am at work typing in my entry, my average heart rate was 143. That's about it for today, kind of boring I know but that's me Mr Boring!

 

See ya tomorrow.

Asic 2140 Blue/Black Miles: 6.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.702.000.000.000.006.70

I did not run yesterday as it was my Birthday and I had to have my blood drawn and I was fasting and couldn't eat so I decided to bag it! I know Clyde will run his age but at 46 I just didn't have it in me, so I hope I didn't let SuperFly down! But I did punish myself this morning for not running yesterday I ran Harry's Hill so I feel that the scale is some what even after today... I pushed it pretty good today, not MP but I did get stronger as the run went on, so I basically ran Harry's Hill and then came back the same way, so good hill work both ways. I had a negative split on the way back and I had a couple of miles in the 8:00 range so I counted those as MP miles even though they were about 30 seconds off each, I progressed each mile on the way back and those went like this; 8:37, 8:21, 8:03, 7:55. Not real fast but considering I had just run Harry's I'll take it, average pace was 8:38 with my heart rate average at 151 with my total time at 57:45:-)

 I will plan on running Harry's once a week from here on out, except for next week since I will be doing a mini taper for the Hurricane Half. Maybe I will alternate between Harry's and Loafer just to break it up, should be a fun summer... NOT!

See ya tomorrow.

Asic 2140 Blue/Black Miles: 6.70
Comments
From Andy on Thu, Apr 23, 2009 at 10:02:58 from 198.60.114.178

Happy belated birthday.

From Brent on Thu, Apr 23, 2009 at 14:46:46 from 168.178.30.75

Clay, 46 miles, happy birthday, 46 miles this week would be great. As we get older the whole week counts.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.350.000.000.000.006.35

I ran out towards Payson via canal road, out and back, and then when I got close to my home I extended the run out to the stake center and tacked on an extra mile... I tried to keep my pace easy but a few times I had to slow myself down, I was just going to fast for a slow run, in fact the last 3 miles were faster than the first 3 but I felt like the effort was the same;-) My average pace was 8:47 with my HR average at 143, total time was 55:49. The plan is to go 10 miles tomorrow and just take the pace really easy, I don't want to wear myself out for the Hurricane Half in a week and I will do a mini taper next week. I saw a few people out this morning and I think I saw the 2 Kellie's, I think... I could be wrong though?

See ya tomorrow.

Asic 2140 Blue/Black Miles: 6.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.001.000.000.000.0010.00

I woke up around 6:30 and got all my gear on and then headed out the door. No rain which was a good sign so I started out towards GU corner, and I think I ran into Tyler S on canal road and he was cruisin!  I tried to keep the pace pretty even around a 8:30 pace, but I seemed to get faster the closer I got to GU corner and by the time I hit my 5 mile mark I was averaging a 8:20 pace which is a little fast for me for a training run. On the way back to my house the pace stayed about the same so for a training run I thought the pace was pretty good for me. I ran into all the usual suspects, all the Spanish Fork crew, they are all so nice and they are always inviting me out to join them, I might just have to take them up on it one of these Saturdays;-) My average pace was 8:22 with my HR average at 150, total time was 1:24:17, so all in all a pretty good longish fun for me and I hope that bodes well for me next week at the Hurricane Half...

See ya on Monday.

Asic 2140 Blue/Black Miles: 10.00
Comments
From TylerS on Sat, Apr 25, 2009 at 17:36:35 from 66.119.143.249

That was me that you passed. I would have turned around and talked to you but I was in a hurry to get home so that Kellie could go out. Plus I was on my last mile and was trying to finish strong, that is why it looked like I was cruising. You are looking great. I would hook up with the SF group, they are fun and very knowledgeable. I think that you would like it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.152.000.000.000.006.15

I was being tested last night for sleep apathy so I had to wear this stupid thing on my finger all night long and I couldn't sleep. It drove me nuts! So needless to say I didn't get very much good sleep last night... I ran out to Payson via canal road to my 3 mile mark and then I headed back to my house, I did some quicker miles on the way back, a progression run for two miles those went as follows; 7:43, and 7:18. The last mile was more in the 6:45 range but I did a recovery 200 in the middle and then I would kick it towards the end, I was breathing pretty heavy at the end of that last one! My average pace was 8:18 with my HR average at 149, total time was 50:34, I had a 2:00 minute negative split on the way back which was cool. Not bad, considering that I was going to try and take it easy today, its that darn Rocky's Theme it gets me going every time!

 

See ya tomorrow.

Asic 2140 Blue/Black Miles: 6.15
Comments
From MichelleL on Wed, Apr 29, 2009 at 09:45:55 from 67.41.191.143

Did you have to wear the apnea thing for just that one night? Kind of defeats the point if you are unable to sleep.

From Clay on Wed, Apr 29, 2009 at 13:41:55 from 66.119.143.249

Ya one night only... Thats what I thought, what the heck good is it! Dumb doctors;-) I'm sleeping much better now though...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.050.000.000.000.004.05

I ran out towards mini GU corner but stopped a mile short as I am going to take it easy the rest of the week so I can be ready for Saturday. About a mile into my run I came up behind Pat Loss but I stayed about 20 yards or so behind him and the amazing thing about him is he looked like he was just jogging easy, but then when I looked down I was going at an 8:00 minute pace so he was pulling me along, simply incredible... After I hit my 2 mile mark I let him go and then headed for home, a little demoralized and humbled but non the less I headed for home;-) Other than that mile with Pat I kept it pretty easy my average pace was 8:43 with my HR rate average at 146, total time was 35:17. I will do 4 again tomorrow and then 3 on Thursday and then just a couple on Friday before we head down to St. George just to shake the old legs out, should be a fun weekend.

See ya tomorrow.

Asic 2140 Blue/Black Miles: 4.05
Comments
From JeffC on Tue, Apr 28, 2009 at 11:24:41 from 167.207.128.101

Sounds like you have a good taper plan. Good luck to you on Saturday, I will be looking for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.050.000.000.000.004.05

Just another easy run out towards Payson via canal road, at times I found myself having to slow down as the pace was quickening and I want to keep things easy through Saturday... My average pace was 8:30 with my heart rate average at 142, total time was 34:30. Ethan started Baseball last night two practice games back to back, and he has a soccer going on still, very very busy, I will be glad when he just picks one sport...

See ya tomorrow

Asic Nimbus 10 Miles: 4.05
Comments
From Brent on Wed, Apr 29, 2009 at 21:39:33 from 168.178.30.75

Clay, good luck at the Hurricane half this weekend? I assume that is why running going to St.George.

Stay Kool, B of BS Rools out

From Clay on Thu, Apr 30, 2009 at 13:22:58 from 66.119.143.249

Brent- Yes I am running the Hurricane Half this weekend, I wish you were going to be there so you could kick my butt! Thanks for checking in on me;-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.420.000.000.000.003.42

I ran out towards Pretty Little Hill this morning, keeping it nice and easy. My legs still don't feel very strong, so I don't quite know what to expect this weekend I guess I will just see how things go on race day and then go from there... I just wish it warm up, it seems like we are just stuck in spring mode and can't break out of it, oh well I guess we need the water. My average pace was 9:04 with my HR average at 135 total time was 31:02, well thats about it...

See ya tomorrow.

Asic 2140 Blue/Black Miles: 3.42
Comments
From TylerS on Thu, Apr 30, 2009 at 09:49:37 from 66.29.160.130

Clay what race are you running this weekend? Good job on getting out! I have some weird foot pain going on? So I didn't get out this morning, maybe tonight?

From Clay on Thu, Apr 30, 2009 at 13:20:22 from 66.119.143.249

Tyler- I am running the Hurricane Half down south this weekend;-) I'm not in great running shape but it is the final race for me in the runners series to get me into SG, so I'm going to give it my best shot!

Basically all I have to do is finish and I know I can do that. I hope the foot gets to feeling better so you can get out tonight;-)

From Andy on Thu, Apr 30, 2009 at 13:36:08 from 159.212.71.69

Have a great "time" this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

I ran out to the old Barn out and back, round trip its 2 miles even. I didn't take a watch or music I just wanted to shake the cobwebs out of the old legs, they didn't feel real springy so I don't know what to make of that! We are getting ready to head down to SG so I better get my butt moving, see ya later;-)

Asic 2140 Blue/Black Miles: 2.00
Comments
From TylerS on Fri, May 01, 2009 at 16:47:48 from 66.119.143.249

Clay I will watch for you in the morning. I will be racing too.! Good luck

From superfly on Fri, May 01, 2009 at 16:57:46 from 209.33.210.52

Have a good trip down. And good luck in the race. I've got family stuff tomorrow so I won't be over there.

Race: Hurricane Half (12.95 Miles) 01:42:10, Place overall: 52, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.5013.100.000.000.0013.60

Not alot of time but details will be coming. Not real pleased with the time, legs gave out with about 4 miles to go and it was pretty brutal after that... Will give more details tomorrow.

 Details- I just had no legs for this race, Basically from the warm I knew that it was going to be a tough day! From mile 4 on I had a side ache which I have never had in my life and everytime I would try and speed up I would double over in pain so I would have to slow down, about the only place it didn't bother me was on the steep down hill... I will give my splits and you can see where the side ache problems started! My goal was to keep a 7:30 pace for the whole race but it didn't happen.

Splits; 7:26,7:13, 7:32, 7:44-ooch, 7:53, 8:04, 8:25, 7:56 major pain, 7:25 downhill, 7:44, 8:25 really hurting, 8:57 really ticked off and hurting at this point, 7:55 Major major pain!

About the only good thing about the last mile was I had a guy trying to pass me about the last quarter mile, I could hear him back there huffing and puffing but I was not going to let him pass!!! When we hit the last stretch he was trying to kick and pass and everyone was cheering him on but I still beat him, I did not let him pass!

I have alot of work to do. this was a pretty tough course but I think minus the side ache I win my division or atleast a top 3, instead I settle with a top 5 finish and feeling good that I was able to hold off the huff and puff guy;-(

See ya tomorrow.

Asic 2140 Blue/Black Miles: 13.60
Comments
From superfly on Sun, May 03, 2009 at 00:53:10 from 209.33.210.52

Can't wait to hear the details. Hope you had a good trip down here.

From Brent on Sun, May 03, 2009 at 15:11:42 from 168.178.30.75

Clay, wake up calls are positive, we often gain when in pain, good effort gutting out the race. We have all had races like yours, especially going form cold to warn climate.

Stay Kool, B of BS Rools out

From JeffC on Sun, May 03, 2009 at 21:26:40 from 24.253.105.252

It was great to see you at the start for a couple of minutes. Way to hold that guy off at the end even in major pain. Miles 11 and 12 were pretty tough there at the end of the race, I know how you were feeling, not good. Does this now guarantee an entry for you at SGM?

From Clay on Sun, May 03, 2009 at 23:32:52 from 67.182.209.60

Jeff- It does get me into SG which is a good thing, but I feel like I need to work a little harder. I don't know...

Thanks for checking in on me, and keep working hard;-)

From superfly on Mon, May 04, 2009 at 10:31:55 from 209.33.210.52

Sounds like a tough day at the office Clay. Actually it sounds a lot like my Ogden marathon last year. The side ache was a bad pain in my diaphragm. Every time I'd try to get things going I'd do what you said and double over. It made for a long race...

That suck for ya to have had to go through that down here. That course is way harder than most people give it credit for. Hang in there man your doing just fine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest... I'm taking it easy today, recovering from the race on Saturday. I'm heading to Oakridge CC to play in a Pro-Am at noon should be a fun day. My quads are really stiff today I rolled them with the stick last night and they do feel better but I will let them recover today.

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.100.000.000.000.005.10

I ran out towards Mini GU corner and my legs were still very stiff and sore from the racer on Saturday, I kept the pace very very easy and just tried to do my best. I stopped and stretched a few times and then when I returned home I stretched again, I think the plan is to take it easy the rest of the week and hopefully I will be feeling better by the start of next week. My groin is really stiff on my left leg but the soreness is more towards the thigh than inside the groin, so I hope the stiffness will gradually subside as the days go by. My average pace was slow at 9:16 with my HR average at 135, total time was 47:02.

See ya tomorrow

Asic 2140 Blue/Black Miles: 5.10
Comments
From JeffC on Tue, May 05, 2009 at 11:32:03 from 167.207.128.101

Glad to hear I am not the only one still feeling it from the race on Saturday. My legs just feel tired and worn out. Way to get out and get er done!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.161.000.000.000.005.16

I ran out to Payson and back via canal road, tried to pick up the pace and I got a side ache again and had to slow back down, all I can say is what the crap!!! I have never had this problem before, its frustrating! After I got to my turn around I rested for a minute and headed for home and on the last mile I picked up the pace to MP and the side ache stayed away for the most part, but I was on the flat so I don't know if that counts or not but the pace was 7:30 which is right where I want to be... My average pace was 8:20 with my heart rate average at 143, total time was 43:05 other than the side ache it was a pretty good run considering how dead my legs have been from the race, so thats a good thing;-)

My son Ethan's soccer team lost last night so accelerated soccer is done for spring, they played a great game and it was intense and they left it all out on the field, I'm very proud of him!!! Now its on to baseball!

See ya tomorrow.

Asic 2140 Blue/Black Miles: 5.16
Comments
From TylerS on Thu, May 07, 2009 at 00:55:43 from 66.119.143.249

Clay I think that a lot of my stomach problems come from milk or dairy based products. I try not to eat a lot of it the week of a race or if I know that I will be doing speed work? Just a thought? Good job today! My son is trying out for the Salem Shooters on Saturday...I hope that he makes it?

From Clay on Thu, May 07, 2009 at 13:47:08 from 66.119.143.249

That is weird cause I don't drink alot of dairy, I eat alot of crap though!

Good luck with tryouts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.100.000.000.000.005.10

I ran out towards  Mini GU corner, but I didn't go all the way I'm still not feeling real great, but better, I think I will need to bump up the weekly mileage runs just a bit next week but I think I will keep them slower than I have been.  I felt pretty good today but towards the end I was starting to feel a little sluggish and the dead leg syndrome was starting to set in again... My average pace was 8:36 with my HR average at 141, total time was 43:36. I would like to get in better shape this year and also by all means stay healthy, I have had enough of the injury bug the last little while. I think starting next week I will start getting up a hair earlier and start getting in 6 to 7 miles a day but keep the pace a little slower than normal and then have one speed workout and one hill work out a week, I would like to get alittle stronger in both of those areas.

Well, thats about it I will see you tomorrow;-)

Asic 2140 Blue/Black Miles: 5.10
Comments
From Andy on Thu, May 07, 2009 at 15:56:44 from 159.212.71.77

Sounds like a good plan (only because it is similar to what I do).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.001.540.000.000.006.54

I ran out towards Payson via canal road, tried to keep the pace a little easier but every time I checked I was going faster than I should be for a recovery run, it felt pretty comfortable so I just went with it. After I returned home and saw my daughter off to the bus I decided to add on one more, so I headed out to the stake center on canal road which is a little over a mile round trip, pace was around 8:00 and then it progressed to a 7:30 pace towards the end... So over all a pretty good day and I felt good for the most part, I will just see what tomorrow brings to determine how many I will run, but next week I will have to crank it up just a bit.

Average pace was 8:26, HR average was 138 (so much better) total time was 55:16.

See ya tomorrow.

Asic 2140 Blue/Black Miles: 6.54
Comments
From MichelleL on Fri, May 08, 2009 at 10:08:19 from 71.219.40.17

Looks like someone is getting in good shape ;)

From Clay on Fri, May 08, 2009 at 12:08:51 from 66.119.143.249

Thanks Michelle for checking in on me, some days I feel good and then other days I feel really old;-) Keep up the good attitude and you will be back at it in no time;-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

I ran with my friend Jeff Long this morning, it was a lot of fun. He served in Afghanistan and was blown up by a bomb but recovered and is running a 50 miler but he has so many great stories and I'm just so thankful for his service to protect us we truly are lucky to have such great men and women in the service and protecting us;-) We ran out towards GU corner and down in the river bottoms hit my 5 mile mark and then headed for home, Jeff convinced me to run Harry's Hill and then circle around back to Canal road for a couple of more miles, we pretty much took our time on those last 2 miles but until there we were averaging around an 8:20 mile... Up over Harry's we went real slow like a 10:00 and 11:00 mile and then on the down hill towards home we picked it back up to 8:20 mile. We ended up averaging a 8:54 mile for the whole run but that seems a little off as I think it was more in the 8:40 range, but hey it was a good workout and that is all that matters, my HR average was 138 which is really good. Its off to do some major yard work now, I'm moving some bushes around and getting ready for flowers so it should be a fun day;-) I ran into my brother and he was taking it easy, he is still recovering from a cold, but he was still looking pretty strong so thats good.

See ya Monday

Asic 2140 Blue/Black Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I ran out towards Payson and extended up the hill into Payson, I kept the pace pretty easy but I think not slow enough. My legs were still a little dead from Saturday's long run, but the pace was still quicker than I wanted it to be;-) I was able to run into Paul Bradley and get the scoop on how his wife is recovering, they were in a real bad auto accident awhile back, he said that his wife had to be taken back to the hospital last night because she has developed a infection, I hope she gets better soon its been a tough haul for both of them... My average pace was 8:30 with my total time at 51:41, HR average was at 139 and then I finished up with some strength training on the upper body on the Bowflex. I have let that part go as of late so I need to get my lazy but going again, I also did some push-ups and I think I will start the Push up challenge this week and see how I can do;-)

See ya tomorrow.

Asic 2140 Blue/Black Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I ran my Mini GU corner route today and the pace was about the same as yesterday, a little faster than I should be going but I just went with it... I kept the pace fairly up beat for me, my average was 8:20 with my total time at 51:01 and my HR average at 145.  I felt pretty good for the most part, but I think I need to slow down a bit I don't want to get injured or anything;-) I might run up loafer canyon a little ways tomorrow, but I think I will go more towards the mail boxes than straight up the canyon, I don't think I'm ready for that yet;-)

See ya tomorrow.

It's the Hershey Track meet today for my son Ethan and my daughter Sophie, should be a fun time!

Asic 2140 Blue/Black Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.123.000.000.000.007.12

I ran Part way up Loafer but when I reached the stop sign I turned and headed for the mail boxes at the woodland hills turn-a-bout and then I ran part way up woodland hills drive and then I headed back to the mail boxes... After that I headed back down the same way I came up, which is all down hill until I reach canal road again, after getting to canal road  I headed out to the old Barn going towards Payson just to tack on a extra mile and then once I hit the old barn I headed back to the house. I felt really good going up loafer and then up to the mail boxes, legs felt strong, but I was getting a side ache again in the same place its really getting to be annoying! I did some tempo miles coming down, but I didn't push it as hard as I could have, I didn't want to over do it but those MP miles were; 7:42, 7:17, 7:38 this last mile was more on the flat with just a little down hill. My average pace was 8:14 with my total time at 58:40, my HR average was at 147 so it was a pretty good workout and then I finished up with 20 minutes of upper body weight training on the Bowflex and then some push-ups.

See ya tomorrow.

Asic 2140 Blue/Black Miles: 7.12
Comments
From MichelleL on Wed, May 13, 2009 at 10:15:53 from 71.219.40.17

Nice job Clay.

From TylerS on Wed, May 13, 2009 at 10:16:06 from 66.29.160.130

Good job today! That is a tough workout, I let the early morning get the best of me and I slept in. I better get out for lunch today! you are looking strong!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

My legs were pretty tired from the hard workout yesterday so I kept it pretty easy I averaged around an 9:00 pace for the whole run, total time was 54:30 and my HR average was 137. I'm kind of concerned about my left foot again, I feel like I'm getting Planters, I have been doing some extra stretching throughout the day to try and help it but I don't know what to think.  Just as long as it doesn't get any worse than it is I will be alright, I might be ready for some new shoes, we shall see... It was a little cold again this morning, I could have used my gloves;-) The last mile was pretty brutal as I was having some stomach issues and barley made it home, I had to walk a little the last two tenths of a mile, I was hating it!

See ya tomorrow. 

Asic 2140 Blue/Black Miles: 6.00
Comments
From Brent on Thu, May 14, 2009 at 14:49:46 from 168.178.30.75

Clay, I see that you run in Asic, maybe try a different brand. Asic 2090 gave me plantar. Once I switched to Nike Air Zoom Elite, never had another problem. Every foot is different, just an idea.

Stay Kool, B of BS Rools out

From Clay on Thu, May 14, 2009 at 15:27:42 from 66.119.143.249

Ya know Brent Nike shoes and my feet just don't fit real well, but it seems I might need to go back to the Kayano, I never had a problem when I was wearing that shoe, so I might try that... Ever since I moved from the Kayano to the 2100 series I seem to have an on again off again problem with it:-( I think the reason I went with the 2100 series was because it was a little lighter, as I recall...

Thanks for checking in on me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.321.000.000.000.006.32

I ran out towards Payson via Canal road and extended up the little hill and then headed back for home, once I reached my house I ran out to the stake center and back to complete the 6.32 total miles... I tried to keep it easy but I gradually sped up and finished with an 8:32 pace for the run, total time was 54:06 HR average was 140. My foot felt okay I iced it after the run and rolled it and then I finished up with some weight training on the upper body on the Bowflex. I also did some push-ups after the weight training 30 minutes total. My son Ethan is 11 and last night with a runner on 2nd and a runner on 3rd hit a home run in the bottom of the 6th inning and last ups and we ended up winning, it was amazing! He's just a little pip squeak but he can sure hit the ball, I usually don't brag but he is such a good kid and I just wanted to share that with you all...

Have a good one.

Asic Nimbus 10 Miles: 6.32
Comments
From JeffC on Fri, May 15, 2009 at 11:20:58 from 167.207.128.101

Congratulations to Ethan, that is totally awesome!

From superfly on Fri, May 15, 2009 at 11:25:10 from 209.33.210.52

Sweat homer! Dad must have taught him well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.103.000.000.000.0010.10

I did my usual Saturday 10 miler, out towards the river bottoms and GU corner, I kept the pace up beat and pleasant, I had about for miles that were in the 8:00 pace range and then I did a marathon pace mile at the end (7:27)... My average pace was 8:15 with my HR average at 145 total time was 1:23:26. I felt pretty good the whole run, I did have some issues with my PF on the left foot but I iced with I finished and then rolled it so hopefully it won't get any worse. I saw my Brother Curtis towards the end it looked like he was heading to Harry's Hill and points beyond, I would have ran with him but I was starting to have some stomach issues and I just wanted to get home, If you know what I mean! I'm pretty happy with my week it has been a good week of training, see you on  Monday. My son Ethan is trying out for the Salem Shooters U-12 team today, I am nervous for him but he seems to be calm as can be.

See ya later

Asic 2140 Blue/Black Miles: 10.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.050.000.000.000.006.05

I did my Payson via canal road route this morning. My legs were really sore from working in the yard on Saturday, I planted over 600 flowers just in my front yard alone so I guess all the bending down and squatting kind of used muscles I don't regularly use so I was pretty clunky and I had a hard time keeping my rhythm, but I was able to get through it;-) My average pace was 8:41 with my HR average at 139, total time was 52:34 I'm glad to have it over with and I hope my legs feel alittle better tomorrow.

See you Later.

Asic Nimbus 10 Miles: 6.05
Comments
From superfly on Tue, May 19, 2009 at 10:17:43 from 209.33.210.52

600 flowers.... is that a record or something? 600! Wow I'm sure it's beautiful. If I planted 600 flowers I'd count it as a 20 mile run:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

My legs felt a little better this morning but they are still like a couple of dead sticks, so I kept the pace easy and just tried to "Get-R-Done"... My average pace was 8:42 with my HR average at 140 total time was 53:06, I need to think about doing some tempo work here in the next little bit but it seems like my legs are always tired, I am trying to be patient;-) Ethan has another baseball game tonight, they are playing the best team in the league so it could get ugly, pray for us:-(

See ya tomorrow.

Asic Nimbus 10 Miles: 6.10
Comments
From JeffC on Tue, May 19, 2009 at 11:26:17 from 167.207.128.101

Nice run Clay! Hopefully the legs will come around soon. Good luck to Ethan, it's little league, it's supposed to be fun....right?

From Clay on Tue, May 19, 2009 at 12:34:58 from 66.119.143.249

Thats what the tell me;-) I do not take it to seriously, but man the kids do now a days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

Very seldom does my work interfere with my morning running but today it did... I thought that maybe I would be able to get a run in after work but it never happened, but I did get to play against my son Ethan's accelerated Shooters Soccer team, it was alot of fun so I ran pretty hard so I ight give myself a mile for the effort. I was able to put in a header for a goal so that was pretty cool... Ethan also made the u-12 team for this fall so it should be fun;-) I will be back at it again tomorrow so don't be to hard on me!

See ya then.

Asic Nimbus 10 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.006.00

When I started running this morning I noticed a horrible pain right in the middle of my left buttocks muscle, very painful, I could barely move! I don't know what has caused this but I could only do 4 miles at a 10 minute pace and then I finished upon the elliptical... I felt fine playing with the boys yesterday for the closing social for soccer, I didn't feel anything weird happen so I don't know what is going on here! I didn't have any pain while finishing up on the elliptical and its not hurting just sitting here so I don't know what to think, I will have to see how tomorrow goes and then go from there. I don't want to be injured again, I was just getting back into a good grove dang-it!!! Has anyone ever had the same problem? I mean it is right in the middle of my butt muscle, it made me feel like I was dragging my leg along instead of running, very disappointing;-(

I will see you tomorrow.

Asic 2140 Blue/Black Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.120.000.000.000.005.12

My legs were a little better this morning but still very, very, sore! My buttocks problem is still there but not as bad as it was yesterday, but still bad enough to slow me way, way down:-( Average pace was 9:25 my average HR was 132 total time was 48:48, really, really slow... I got passed by Mac running at light speed, she was a blurr, but hey I was able to pass sideways man twice so I have that to build on;-) There is this guy that I pass running every other day on my Payson route who is bent in a reverse C and so it looks like he is walking sideways, but you have to give the guy credit, he's about 90 and is out there doing it so it is inspiring! I hope I continue to improve for tomorrow so I can go a little farther but I might not go very far just to let all these nagging injuries heal up...

See ya tomorrow.

Asic Nimbus 10 Miles: 5.12
Comments
From mckenzie on Fri, May 22, 2009 at 09:48:41 from 75.169.135.89

Clay, I'm such a Jerk, I'm so sorry I didn't say HELLO! I'm never sure if its you or not! I wouldn't say light speed. Good run! Next time I will pause to say Hello, you should trip me if I don't! HAHA

From Clay on Fri, May 22, 2009 at 09:53:15 from 67.182.209.60

No worries Mac you looked like you were in a tempo speed trance so I didn't give it a second thought, your doing great! Keep working hard!

From JeffC on Fri, May 22, 2009 at 16:04:06 from 167.207.128.101

Clay..sorry but.....that's a real pain the butt man. I have had weird things like that crop up on me after a day of doing something I don't normaly do. Hopefully it gets better.

McKenzie..I know exactly how you feel. I run in the early morning hours and have bad eyes anyway, sometimes I can't tell who I am passing until they're right on top of me and then they're gone.

From Brent on Fri, May 22, 2009 at 23:09:12 from 76.8.201.223

Clay, is it sciatica? Google it and see if it fits? Clay, did you get into St. George?

Stay kool, B of BS Rools out

From Clay on Sat, May 23, 2009 at 10:46:31 from 67.182.209.60

Brent-I don't think so I have had that in the past but it is usually on the right side and it goes all the way down my leg... This just feels like a big knot in my muscle, so I don't know what to think.

From Clay on Sat, May 23, 2009 at 10:48:37 from 67.182.209.60

I did get into St. George Brent.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.630.000.000.000.006.63

Not a very good run this morning, my legs were very dead and then theres the knot in my left buttocks that is giving me fits, but that wasn't as bad as the dead legs it was brutal. My average pace was very slow again at 9:03 with my Heart Rate average at 135, total time was 1:00:00 even... I ran up and around Pretty Little Hill and then down towards Mini Gu corner but I stopped about a half of a mile short and then headed back towards home, just not feeling real great;-( I was able to try out my new Nimbus 11 so that was pretty fun and they seem to work really well. I also ran into the spanish fork group and they were all looking good, I just smiled and waved. One bright thing that happened yesterday was I played some really good golf, if I would have had a better putting day I would have shot 68 or 69 but I ended up with an even par 71, so I was really happy about that;-) I am hoping to work on that a little harder this year but we will see how the time constraints go with that.

Well thats about it, see ya on Monday. I'm looking forward to the day off tomorrow to recover, lets hope it happens:-)

Asic Nimbus 11 Miles: 6.63
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

No running today, I decided to go golfing and work on my game...  Once I returned home I had no time left to run with all the family stuff going on, my old body can use the rest so I'm good with it. I didn't play as well today I ended up shooting a 75, 4 over par for the 18 holes but I started to hit the ball well again... I had a few errant shots that cost me some strokes! But hey, such is life and I did the best I could so I can live with that. I'll be back at it in the morning, so that will be good;-) I was returning home with my family and we passed Tyler clipping along canal road, he looked strong as usual, ah to be young again...

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I truly don't know what is wrong with me, this mornings run was by far the worst run I have had in a long while! Legs are dead sciatica is flaring and then there's the planters and I am really beginning to wonder if I am cut out for this, I just can't get into a good training cycle without getting injured, its just very very frustrating!!! I wanted to walk the last half mile but but I didn't and I probably should have but I persevered;-) At this point I think I need to take it day by day, and if I feel like running then I will and if I don't then I won't, I don't know what else to do... I am having some back issues which is contributing to my pain in the Butt (Sciatica), so I don't know.

Enough complaining, see ya later.

Asic Nimbus 11 Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I ran up to the Mail boxes this morning, the sciatica was right down nasty going up but it seemed the steeper downhill the less it hurt... I tried not to push the downhill portion and I keep the pace around 8:00 miles on the way down, once I was back on canal road the sciatica seemed to calm down and not be so much of a factor, I mean I could still feel it but it was less painful;-) My legs were dead by the time I reached the house so it must have been a pretty good workout consider the leg fatigue, my average pace was 8:40 with my heart rate around 142 and total time was 53:00... I did some strength training on my upper body on the bowflex and did some strength training that will help strengthen up my back area, so I'm hoping that will help...

Well, thats about it for today see you tomorrow.

Asic Nimbus 11 Miles: 6.10
Comments
From TylerS on Wed, May 27, 2009 at 10:14:24 from 66.29.160.130

That is a great run Clay! I love to run up that hill, but I even like it more on the way down. You can really feel the burn right when you pass the gravel pit! Good job, hope the sciatica loosens up for you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.002.008.10

I ran out to mini GU corner at a very easy pace and the sciatica was pretty much a hindrance but the pain stayed about the same, that side just seemed to really get fatigue towards the end. My average pace was 8:41 with my HR average at 140, total time was 53:08 I had some sub 8:30's in there but it was hard to push harder than that cause my left leg could not keep up, it felt like I had a club foot;-) Towards the end it seemed to do better but the pain was still there, after I returned home I hopped on the elliptical for 21 minutes and the sciatica was barely noticeable, I then finished up with some push-ups to end the day...

See ya tomorrow

Asic Nimbus 11 Miles: 8.10
Comments
From TylerS on Fri, May 29, 2009 at 08:42:56 from 66.119.143.249

Man I hope that sciatica gets under control real quick. Good job on getting out and pushing through the pain. I like when I can finish a run with a little bit of pain. It seems to make you stronger on race day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.111.000.000.000.006.11

I ran my Payson loop today via canal road, my sciatica was more tolerable today and my legs seemed to turn over alot quicker and they were more in rhythm so that was a good sign, I don't know how they will be tomorrow only the shadow knows. My pace was pretty steady with one sub 8 minute mile on number 5 and so my average pace was 8:21 with my HR average at 147 and my total time was 51:03, so all in all a pretty good run for with all the little things that I've been dealing with! My goal for tomorrow is hopefully 10 miles but no more, but that all depends on how I'm doing and feeling;-) I did see sideways man today and he was cruising, you gotta love it baby! I finished up with some upper body weight training on the Bowflex, one set of each exercise with high reps.

See ya tomorrow.

Asic Nimbus 11 Miles: 6.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

I had to cut my run short today so I was only able to do 4 miles, average pace was 8:30 total time 35:00... Sciatica was about the same as it has been so It was a little bothersome, but its not getting any worse so that is a good sign,  hopefully next week it will continue to heal and feel better;-)

See ya Monday.

Asic Nimbus 11 Miles: 4.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.051.000.000.002.008.05

I ran out towards Payson this morning and the morning was beautiful! My sciatica was about the same except I can now feel it on the other side now too, so thats not good... It seemed to get a little looser as the run went on and it never seemed to get any worse so that is a good sign. When I  returned home I hopped on the elliptical for 20 minutes for some cross training as it seems to help loosen up things for the next day so I am going to try and see if this will help and if it does then I will keep doing it and if it doesn't then I will stop;-) My average pace was 8:34 with my HR average at 142, total time was 51:54, I will try and do some strength training when I get home tonight from work, no time this morning as I woke up late and I need to get going.

 

See ya tomorrow.

Asic Nimbus 11 Miles: 8.05
Comments
From Mike Warren on Mon, Jun 01, 2009 at 10:20:17 from 207.50.149.221

Great start to the week. Hope the sciatica settles down. Nothing worse than back pain!

From Brent on Mon, Jun 01, 2009 at 20:55:07 from 66.7.127.219

Clay, what did you decide about your shoes? Do you think they are a concern? Get well soon, I expect you to break my PR at the Provo Half.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.110.000.000.002.008.11

I ran the mini GU corner route this morning and it was painful from the first step, things started to loosen up after a few miles but it was pretty difficult;-( For that reason I kept the pace really easy and just seemed to get through it... I then came home and did 20 minutes on the elliptical and then finished up with some push-ups. I 'm very frustrated at this point I just can't seem to stay healthy, I don't know. I will see how I feel in the morning and then go from there, if things don't get any worse then I will continue to stay with the routine as of late and just do my best,thats about all I can do;-) Average pace was 8:55 and HR average was 136, total time was 54:30.

See ya tomorrow.

Asic Nimbus 11 Miles: 8.11
Comments
From JeffC on Tue, Jun 02, 2009 at 11:16:58 from 167.207.128.101

Hang in there Clay. Hopefully some of the easier running will allow you to heal and train at the same time....even easy running helps you fitness.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.513.000.000.000.007.51

I ran the loafer canyon mailbox route this morning, I added on a little stretch that took me up the back side of woodland hills, its extremely steep and then I came back the same way. I kept the pace controlled on the way back down but the pace was sub 8 minute miles, but I wasn't pushing it. After I hit canal road I extended out to the old barn towards Payson to tack on an extra mile and then headed for home. Everything felt pretty good this morning I did have the usual aches but they seemed to be a little less today than usual, I don't know if it was Advil or just that I am slowly healing, I definitely hope that its the latter. I had a total of 6 hill miles 3 up and then 3 back down so it was a good work out for the legs. My average pace was 8:16 with my HR average at 148 total time was 1:02:12. I then  finished up with some upper body weight training on the Bowflex, high reps in each set.

Well thats about it see ya tomorrow.

Asic Nimbus 11 Miles: 7.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.102.000.000.001.508.60

I ran out towards Mini GU corner via canal road, my sciatica felt about the same as it did  yesterday which is good, so it  doesn't seem to be getting any worse. My pace was upbeat again which I wasn't trying to do, I had a couple of  MP miles in the there and it felt pretty comfortable so I think I'm on the right track, cross my fingers! After I returned home I hopped on the elliptical for 15 minutes and then did my push-ups and some stretching. My average pace was 8:13 with my HR average at 145, total time was 58:28. We are heading down to Lake Powell tomorrow so I don't know how much running I will get in over the weekend, my hope is to do something while I'm down there. We will be coming home on Monday, so it should be a fun time. I haven't been down there since I was a kid, my parents use to take us down there all the time, we had a boat and a motor home the whole 9 yards and we had some great times...

See ya tomorrow.

Asic Nimbus 11 Miles: 8.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.005.100.000.000.005.10

I ran in Lake Powell this morning and it was really nice, I had only time to run 5 and some change but the pace was up beat. My average pace was 7:50 for a total time of 40:01 lots of rolling hills so it was a pretty good pace for the conditions. Thats about it, I'll see ya on Monday.

Later.

Asic Nimbus 10 Miles: 5.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today. I was traveling back from Lake Powell and then when I returned home I had nothing left after cleaning everything up so I will run in the morning. We had a great time but its good to be home so we can sleep in our own beds, trailering it gets real old real fast!

See ya in the morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.100.000.000.001.509.60

I ran out past Mini GU Corner and I wasn't feeling real great but I stuck with it, and when I returned home I did a mile loop around my house just to get one more mile in for the day. Then I went and did 15 minutes on the elliptical and some push ups to finish up the day, my average pace was 8:30 with my HR average at 142 total time was 1:08:52... I will be running the Riverwoods 10 miler this Saturday, I will use that as my speed work for the week. I wanted to run the Utah Valley Marathon but I am not ready for a marathon right now so I will opt for a cheap imitation of a race;-)

See ya tomorrow.

Asic Nimbus 11 Miles: 9.50
Comments
From Brent on Wed, Jun 10, 2009 at 08:26:57 from 168.178.30.75

Clay, goog luck at the race saturday. Odd, how are they running two different races on the trail at the same time? Does not the UVM start at Bridal Veil falls?

Funny thing about not feeling good some days, they turn out to be very good runs.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.000.001.007.20

I ran the Loafer Canyon and then turned and went to the mail boxes, my legs were really tired today and I had a hard time getting them moving so I kept the pace nice and easy going up and then coming back down. Average pace was 9:08 with my HR average at 138, total time was 56:36. I finished up with 10 minutes on the elliptical and then 20 minutes of weight training on The Bowflex, I hope my legs feel better tomorrow they were whacked out this morning.

See ya tomorrow

Asic Nimbus 11 Miles: 7.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

I just did an easy run out towards Payson via canal road. I just wanted to shake the old legs out for the race tomorrow and I have to say that my legs are feeling pretty dead so I hope I can run a respectable race tomorrow... My average pace was 8:50 with my HR rate at 136, total time was 35:55. I didn't run yesterday. My friend called me and needed a forth for a scramble up at Wasatch Golf course, we ended up winning which was cool. It was colder than heck, we teed off at 8:00 am so it was pretty brisk for the middle of September, but it was fun! I finished up the day with some weight training on the Bowflex, I'll see you after the race tomorrow and hopefully I do well.

See ya later

Asic Nimbus 11 Miles: 4.10
Comments
From TylerS on Fri, Jun 12, 2009 at 10:00:29 from 66.119.143.249

Good luck tomorrow, I wish that I was running. Good job on the win yesterday. We won a scramble on the Mtn course last friday, 13 under and we won. It was cold when we golfed too, but it sure is pretty up there right now.

From jeffc on Fri, Jun 12, 2009 at 16:08:44 from 167.207.128.101

Good luck at the 10 miler tomorrow!

From Brent on Fri, Jun 12, 2009 at 18:06:12 from 168.178.30.75

Clay, let er rip in the race, count road kill, fast and smooth like silk, hang on, hand on to that pace the last two miles and you will get a great time. Commando points to be had!

Stay Kool, B of BS Rools out

Race: Riverwoods 10Mile Trailrun (10 Miles) 01:12:28, Place overall: 24, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.5010.000.000.002.0012.50

The riverwoods 10 miler this morning and on the way up on the bus we were able to see some of the UVM leaders. Sasha seemed to be doing well and I noticed Josse was doing good was well, I hope they all finished well... I arrived at the buses at 6:00am and then went and picked up my bib and then waited for my brother to show up, after that we jumped on a bus and headed to the start. It was a little nippy but not bad and we were lucky to beat the rain which made it even nicer. I was able to talk to Mac at the start, she did really well taking 2nd over all, she blew by my me and I just smiled and waved;-)

Here are my splits; 6:49,7:06, 7:04, 7:15, 7:18, 7:15, 7:07, 7:15, 7:23 really starting to lose it here, and then 7:24 just trying to hang on. I was kind of disappointed with those last 2 miles I could have pushed it harder but I chose to be lazy, I was getting pretty tired though so I just kind of took it easy. I feel pretty good about the effort minus those last two miles I need to work on getting my base mileage up a little and then maybe I will be stronger towards the end for the next one. I probably started out a little to fast but all I could here was Brent in my ear telling me to let it all hang out, so I did!!! I did have a PR, but not by alot maybe a few seconds. If I could have pushed those last two miles a little better I might have had a minute PR, I'm such an idiot!

My brother Curtis took 1st in his age division which was pretty cool, he is coming right along I need to step it up just a bit!

I finished up when I returned home with 20 minutes on the elliptical and some push-up.

See ya Monday.

Asic Nimbus 10 Miles: 12.00
Comments
From MichelleL on Sat, Jun 13, 2009 at 15:29:34 from 71.35.250.200

Nice job on a PR. It's hard to motivate yourself to push it to shave off seconds at the end.

From Brent on Sat, Jun 13, 2009 at 19:02:34 from 168.178.30.75

Rambo, 300 commando points for the PR, sometimes, you just need to do something crazy, way to hang it out there, you had the guts today.

Stay Kool, B of BS Rools out

From Simmbad on Sat, Jun 13, 2009 at 23:41:54 from 67.182.233.167

Hey Little Bro you did awesome today thanks for some great memories this morn. It's fun to do these races with. Congrats on your 2nd place finish.

From MCKENZIE on Sun, Jun 14, 2009 at 22:26:27 from 75.169.135.201

Clay it was so good to see you and actually talk to you! You did great. I thought the weather turned out perfectly. See you on the canal!

From TylerS on Mon, Jun 15, 2009 at 08:33:38 from 66.119.143.249

Great job Clay. I knew that you would tear it up. You have been training hard and it is now starting to pay off.

From Andy on Wed, Jun 17, 2009 at 17:08:11 from 199.190.170.24

Great job and congrats on the 2nd place AG.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

My legs are sooooo sore from Saturdays race that I almost can't walk let alone run but I was able to complete a 6 miler at a very very easy pace! I ran out towards Payson Park but stopped about a half mile short as to cut out the rolling hills, next week I will extend out to the park, that will be my Monday run from here on out... Like I said the pace was very slow and I took a couple of little walking breaks, my average pace was 9:13 with my HR at  133, total time was 55:49. I rolled my legs with the stick last night but it didn't seem to help I am hoping that as the week goes on they will get better, at least I hope anyway. I finished up with some upper body weight training on the Bowflex, I am on my second week of the hundred push-up challenge, I will start my second week tomorrow.

See ya tomorrow.

Asic Nimbus 11 Miles: 6.10
Comments
From TylerS on Mon, Jun 15, 2009 at 10:16:36 from 173.128.136.186

Good job today. Cutting a run short isn't always bad. Sounds like you ran your hardest on Saturday if you are sore. Awesome feeling isn't it.

From Simmbad on Mon, Jun 15, 2009 at 20:40:49 from 67.182.233.167

Good job at geting out today Bro. The legs will feel much better by sat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Legs are still really sore and stiff, but some improvement from yesterday;-) I still kept the pace slow, but a little faster than yesterday my total time was 53:05 and my average pace was 8:40 something, I'm at work so I don't have all the details... My PF was a little more noticable today so I iced really well when I finished, I hope I can keep that at bay,  I don't want any set backs at this point;-)

 

See ya tomorrow.

Asic Nimbus 11 Miles: 6.00
Comments
From Mike Warren on Tue, Jun 16, 2009 at 14:31:45 from 207.50.149.221

Smart run, setbacks STINK!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I ran 3 miles out towards Payson via canal road, and then I had to be back at the house to help my daughter Abby get ready for young women's camp, ran into Mac on this first leg and she was doing 13 miles, amazing! I had to fight just to get 6 miles in, crazy! I was feeling really sluggish legs are still dead, after that I went another 3miles out towards the stake center and then back to my house just in time to get Abby over to the church. My little girl is growing up! She's 15 and full of attitude, but she makes me laugh I am so glad I get to be apart of her every day life, she's such a good kid!!! My average pace was 9:10, very slow like I said, HR average was 136 total time was 55:55... I will probably run tomorrow and then depending on how I feel I might take Friday off, I am just dead big time! No strength training today as I am out of time and need to get going, see ya tomorrow.

Asic Nimbus 11 Miles: 6.10
Comments
From Simmbad on Wed, Jun 17, 2009 at 20:55:13 from 67.182.233.167

Nice job at getting it done Clay. And thanks again for your help today. Your legs will begood for sat long, so hang in Bro.

From MCKENZIE on Thu, Jun 18, 2009 at 10:39:34 from 75.169.130.170

I loved reading about your daughter. Not that your running isn't important but thats awesome that you really enjoy her. She is lucky to have a dad like you.

From Clay on Thu, Jun 18, 2009 at 12:12:50 from 67.182.209.60

Curtis- No problem Bro.thats what I'm here for, anytime.

Mac- Thanks. For everything that my kids have been through it truly amazes me how good they are turning out! I think that has less to do with me and says more about how good they are.

Keep working hard!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today. I decided to take the day off and give my legs a break, they just haven't recovered very good from the race on Saturday,  I'll be back at it again tomorrow;-)

See ya later.

Comments
From TylerS on Thu, Jun 18, 2009 at 11:52:26 from 66.29.160.130

Smart thing to do Clay! You have to listen to that body! No matter what the training schedule says! Very Smart!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

Back at it today. Legs did feel alittle better today but by the last one they were starting to feel it. My average pace was a little better today as well 8:26 with some 8:10's in the middle total time was 51:18 and my HR average was at 142. I have some pain in my IT band on the right leg, I seem to feel it more when I'm going down hill than up and when I'm running on the flat, thats all I need is to start fighting that! I iced really good when I finished along with my left foot and the PF, yes I'm still fighting that as well!!! I'm not complaining mind you considering what is happening to Michelle I should be thankful that I am only dealing with these small issues as apposed to what she is going through... Well today is the Doug Oldroyd Memorial tournament for my friend that died of colon cancer a few years ago and then on the weekend is the Art City Am, after this weekend I start to slow down on my golf, it kind of sucks because I haven't really played that much this year, oh well... No strength training I am running out of time again so I need to get going, I will get after it next week.

See ya tomorrow.

Asic Nimbus 11 Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I woke up late mainly because I didn't get much sleep last night as my Stepson has the Swine Flu!!! He is really sick and so we were up with him most of the night, we have him on the tamiflu, or what ever, and we are all on it to, I feel pretty bad for him... I ran out towards GU corner and ran upon Mac and Josse and spooked them pretty good, it was funny, I ran with them for a few miles and then hooked with my brother on the way back. M IT band started to hurt on the way back and so I had to start walking some, so the last 3 miles I had to run and then walk just to get home! I am icing it as I write this and am feeling just a little ticked off, I'm hoping that I will not be held back by this DARN thing. Does anybody have any good advice on what to do, if you do then let me know;-)

See ya.

Asic Nimbus 11 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.170.000.000.000.006.17

I ran out towards Payson and my IT band didn't start hurting until I hit mile 3, and then I really started to notice it! I wore a neoprene knee brace and I don't know if that helped at all or not, I was pain free until mile 2.5 or 3 and then the pain was just there I had to walk a little on the way back so its really a bummer!!! I don't know what to do!? I just can't seem to have a healthy training cycle, it just gets more and more frustrating! I will see how it feels in the morning and then go from there, maybe I will have to cut back to 3 miles a day until it gets better, I don't know...

See ya tomorrow.

Asic Nimbus 11 Miles: 6.17
Comments
From Simmbad on Mon, Jun 22, 2009 at 22:59:47 from 67.182.233.167

Hang in there Bro. Did you order that foam roller. Get it and use it, it will take about 3 weeks of the roller before you notice a difference. Don't give up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.100.000.000.001.506.60

I ran out towards Mini GU corner, after about a mile I stopped and stretched and then right before my second mile my IT band started to hurt so I stretched some more and then turned and headed for home stopping and stretching as needed... After I finished I did some more stretching at my house and then I went out and tacked on another mile and then I stretched some more after that last mile. I then did 15 minutes on the elliptical, with no pain on the IT band and then I finished up with some push-ups and strength training on my legs, one set of calf raises and then some quad raises high reps in each set. Average pace was 8:29 HR average was 132 total time was 42:45, alot longer than that actually by the time you add in all the stretching. I will ice for 15 minutes and then see how it goes tomorrow hopefully I can get in another run and at least keep my base mileage up until I get over this little set back.

See ya tomorrow

Asic Nimbus 11 Miles: 6.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.240.000.000.002.007.24

I wanted to run Loafer Canyon this morning but considering the problems I am having with my IT band I played it safe and just stayed along canal road, so nice and flat. I was able to run a little farther before I started having issues with my IT band so that is a good sign but once it flared up I had to stop and stretch, but I was able to go farther between stretches than I have in previous days so that is good as well... My average pace was 8:26 and my average HR rate was 136, total time was 43:23 after returning home I hopped on the elliptical for 20 minutes with no pain with IT band and then some strength training on my upper half. Even though I wasn't able to train as hard as I would like I feel I got in a good workout this morning and I shouldn't be losing any fitness...

We will see what tomorrow brings, see ya later.

Asic Nimbus 11 Miles: 7.15
Comments
From jeffc on Wed, Jun 24, 2009 at 11:21:14 from 167.207.128.101

Nice workout! Sounds like you are keeping that IT band in check. Keep it up.

From Brent on Wed, Jun 24, 2009 at 22:31:17 from 66.7.127.219

Clay, your in good shape, be careful with the ITB. What is your next race?

Stay Kool, No Loafing, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.600.000.000.001.007.60

I ran out towards Mini GU corner and I ran into my friend Jeff Long so we ran together for a little bit but then I had to start my stop and stretching routine and he kept going. I was able to go 2.5 miles before I started having issues with the old IT band and then I had to do my stretches on the way back, but I was able to finish it;-) When I returned home my son Ethan wanted to run a little bit so we went for a little mile run, he has been bugging about running but I have held off until as long as I could, I had to keep reeling him in he wanted to go to fast!!! We ended up doing an 8:22 mile for the first and I think he could have went a lot faster if I would have let him, after we were done he wanted to go some more so we went another half mile and then I put my foot down at no more, I didn't want him to over do it... I asked him if he had a good time and he said "Ya it felt good to run, it just feels good," "I want to do some more". I told him no more today but for sure on Saturday, and he said "okay Dad Saturday it is then". Another monster is born;-) My average pace was 8:30 HR average was at 136 total time between the two runs was 56:00 and some change... Finished up with some Push-ups and strength training on my lower half and then 12 minutes on the elliptical...

See ya tomorrow.

Asic Nimbus 11 Miles: 7.00
Comments
From Simmbad on Thu, Jun 25, 2009 at 20:43:41 from 67.182.233.167

Keep hangin tuff Bro, At least your putting in some miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.151.000.000.000.007.15

I ran out towards Payson via canal road, no pain the first 2 miles but then on the way back had to stop and stretch, the regular routine. On mile 5 it didn't seem to bother me as much so I did some strides and I ended up doing that mile in 7:43, so I will count that as a MP mile... After I returned home I stretched again and then headed out to the stake center for a couple more miles to get to 7, I don't know about a long run tomorrow I would like to do 10 plus but I don't think that it will happen I will have to see how things go... Average pace was 8:26 average HR was 134, total time was 59:53. I think my HR is so low because I have to stop and stretch all the time, I guess it looks good on paper though.

See ya tomorrow.

Asic Nimbus 11 Miles: 7.15
Comments
From TylerS on Fri, Jun 26, 2009 at 10:24:20 from 66.29.160.130

Good job Clay! I hope to get out tomorrow morning! My back feels a little better, so maybe a few miles will help it? Stay strong!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.301.000.000.000.009.30

I ran out towards Mini GU corner until I ran into my brother and then I ran with him to the base of Harry's Hill, stopped and stretched the IT band and then he headed up Harry's and I headed towards home, bummer... On the way back I had to stop and stretch a few times but I was able to go a little farther between each stretch so that was a good sign. After I returned home my son Ethan was up and waiting for me so we headed out towards the stake center and then extended out towards woodland hills road and then turned for home... He did so well, I had to keep reeling him in. After going 2 miles with Ethan he decided that he wanted to go another one so we ran out towards Payson on canal road a half of a mile and then turned and came back to the house. Ethan is a lot of fun to run with, he makes me laugh. The plan will be for him to run every other day and slowly increase his mileage, he wants to run a 5K so I will see what I can do to help him. Finished up with some push-ups... Average pace for the first 6 miles was 8:30, and the average pace with Ethan was 8:40, HR average was around 135, total time between the two was 1:20:10...

See you Monday

Asic Nimbus 11 Miles: 9.25
Comments
From MCKENZIE on Sat, Jun 27, 2009 at 11:14:01 from 75.169.133.169

How fun! I can't wait until I get to run with my daughter. See you on the canal! :)

From Simmbad on Sat, Jun 27, 2009 at 11:29:42 from 67.182.233.167

It was good to run with you for a while. Hang in there with the IT Band. Ethen is kickin my butt.

From Mike Warren on Sun, Jun 28, 2009 at 23:52:56 from 208.117.124.133

Very cool to run with your son! Nice job on the miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.600.000.000.000.006.60

I ran out towards Payson this morning and the old IT band felt pretty good on the way out but on the way back it really gave me some fits! It was brutal! I had to walk some of the way and it seemed the stretching didn't help it at all today, very frustrating!!! When I returned home I was able to rest it for a few minutes before I went out with my son Ethan for a mile and a half, I had to walk on the way back with him but he was able to continue on and I would run just a little so I could keep him in my sites. This is becoming a very frustrating injury and this seems to the same old song and dance for me when I am preparing to run a marathon, I just can't seem to stay healthy. I will try again tomorrow and see how it goes and if the recovery is there, I am  waiting for my roller to get here to see if that will help loosen and get me back on track. Everyone I have talked to say they really work and it will help with the healing process and it will allow me to continue to run, so we shall see. Average pace was 8:31, and then it was just under 9 minutes for me with my son, although he was probably around and 8:40 mile after he left me in the dust!

See ya tomorrow.

Asic Nimbus 11 Miles: 6.60
Comments
From TylerS on Mon, Jun 29, 2009 at 12:50:57 from 66.29.160.130

Man Clay that really sucks! I hope that the roller helps. Thanks for the chocolate cake! It is the best cake ever. I also weighed more this morning, so that should tell you something. I hope the it band gets feeling better. I have a roller stick that you could borrow until yours arrives. Let me know.

From Clay on Mon, Jun 29, 2009 at 13:15:22 from 66.119.143.249

I have one of those Tyler but thanks. The one that is coming is specific for the IT band so we shall see... That is the best cake ever dude, its sooo good, I love it like a bad habit:-)!

Keep working hard.

From Brent on Mon, Jun 29, 2009 at 21:11:44 from 168.178.30.75

Clay, hope it works and goes well.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Resting my It Band and knee today... See ya tomorrow

Comments
From jeffc on Wed, Jul 01, 2009 at 11:18:53 from 167.207.128.101

Enjoy the rest, I hope it gets feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.310.000.000.000.005.31

I ran out towards Payson today via canal road, 3 miles on my own and I had no pain in the IT band area, but it always felt like it was on the verge of hurting. Average pace was 8:23 and since I am at work I don't have any other info, total time was 27:49. After the 3 miles by myself I stretched and then ran a couple with my son Ethan, and then after that I was able to roll my leg with my new roller, boy could I feel that. I rolled it last night to so I don't know if the extra day off made it feel better or if it was the rolling, but my plan is to roll morning and night and then continue with the stretching and then see how it goes. I had no time for the weight training this morning as I had an appointment out in Lehi with a client and I had no time, so I will try and see if I can find some time after Ethan's Baseball game tonight I really need to stay on track... I also went back to the shoes with some support to see if that helps alleviate the problem, I'm basically trying everything that I can think of to help get this turned around and heading in the right direction!

See ya tomorrow.

Asic 2140 Blue/Black Miles: 5.31
Comments
From kellies on Wed, Jul 01, 2009 at 13:51:22 from 160.7.238.59

Nice work Clay! Sounds like you have a good plan set up! I used to have major knee pains but got new shoes and the problem dissapeared. It was amazing! That's fun that you can run with your son! Nice father/son time!! Keep up the good work~

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.102.000.000.001.007.10

I ran out towards Mini GU corner but stopped about a half of a mile short, IT band felt pretty good going out in-fact I did a couple of marathon pace miles (7:21) & (7:46) wasn't trying real hard on that last one. I had to stop at the stake center and stretch for just a minute but then I added on another mile and then stretched again at the house and then I finished up with some Push-ups and 10 minutes on the elliptical. Rolled my leg as well, and it was truly sore but only when I was rolling it, average pace was 8:07 with my HR average at 141 total time was 49:30 for the 6 miles. I hope the darn thing continues to improve, but I still don't know how I will get in any long runs at this point if I can only do 6 to 7 miles at a time... I don't know??? I guess I will see how Saturday goes and then go from there.

See ya tomorrow.

Asic 2140 Blue/Black Miles: 7.10
Comments
From jeffc on Thu, Jul 02, 2009 at 11:25:43 from 167.207.128.101

Nice run and great heart rate for that pace. I can only dream of my heart rate being that low at that pace, I'm usually in the high 150s.

From Simmbad on Thu, Jul 02, 2009 at 11:26:48 from 67.182.233.167

For now take what your body will give you. Don't over do it. I think your doing well to do what you are so keep hangin tuff Bro.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.303.820.000.000.007.12

I ran out towards Payson, IT band was barley even noticeable, but at about a mile and a half I started to have stomach issues so I turned for home cause I knew that I wasn't going last after returning home I headed out towards the Stake center to tack on a couple more. After that I was able to stretched and then I ran 2.30 miles with my son Ethan and that was when I started to notice the old IT band and knee, I have since stretched and it is feeling better but it seems that 7 miles is the max and then it starts to bother me, I hope its nothing more than the IT band getting tired and sore... I will roll for a couple of minutes before I head out this morning to see if that will help it any, no strength training today again I am out of time.

See ya tomorrow.

Asic 2140 Blue/Black Miles: 7.12
Comments
From Brent on Fri, Jul 03, 2009 at 20:07:41 from 66.7.127.219

Clay, are you running a race on the 4th?

Stay Kool, B of BS Rools out

by the way, keep babying that IT Band.

From Clay on Sat, Jul 04, 2009 at 16:16:06 from 67.182.209.60

Brent- No. MY IT band is to messed up and I don't want to make things worse. I usually run the freedom festival 10K but not this year, very frustrating!!!

Have a great weekend;-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

I ran out towards the stake center and points beyond, legs were very dead and I had nothing going in them today! IT band was marginal and didn't really start bothering me that much although it always feels like it is on the verge of hurting and then it usually does around mile 6 or seven... I could only manage 4 miles today one was because I was having some stomach issues, and by the way I barley made it home, and then time constraints and the dead leg issue. Average pace was 9:13 and that involved some walking towards the end because of the stomach issues:-( I am alittle frustrated, I want to get this thing feeling better so I can get going on some long runs, if I can't then I might have to bow out of St. George, but I will have to see I think I still have some time before I get to that point...

See your later and have a Happy Independence Day!!!

Asic 2140 Blue/Black Miles: 4.00
Comments
From Simmbad on Sun, Jul 05, 2009 at 12:49:28 from 67.182.233.167

Hang in there Bro. You still have plenty of time, don't give up it will get better. Good job at getting out, some running is better than none at all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

I finally was able to run out to Payson park its been over a year since I was able to extend out on that route, and it felt good! My IT band stayed about the same and didn't really bother me that much, I did start to feel it towards the end but I have no pain right now and I was able to roll it for a few minutes this morning and last night.,.. I will have to see how I do tomorrow and how it recovers but I feel like I am on the up swing here, knock on wood of course;-) I kept the pace pretty easy on the rollers going into the Park and then coming back, my average pace was 8:25 with my HR average at 136, total time was 59:39. I finished up with some strength training on the Bowflex, upper body, and then I rolled my leg to finish up... I hope I can get in a similar length run in tomorrow with no pain, but we shall see.

 

See ya tomorrow.

Asic Nimbus 11 Miles: 7.10
Comments
From Simmbad on Mon, Jul 06, 2009 at 21:24:27 from 67.199.161.103

Good job Bro. It sound like your getting better, just do try and over due it, keep it more on the easy side.

From jeffc on Tue, Jul 07, 2009 at 11:17:22 from 167.207.128.101

Great job man, just keep that IT band in check.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.150.000.000.000.007.15

Details later...

Details- I ran out towards Mini GU corner and the IT band was a little bothersome but not to bad, but on the way back I had to walk and stretch a couple of times and then I realized that I had my neutral shoes on!!! Oh Crap! After returning home I changed shoes and tacked on an extra mile and then I returned home again to find my son Ethan waiting to go out, so I stretched for a minute and then we did a mile loop around close to the house, average for that mile was 8:50. He did really well. I just couldn't turn him down! I finished up with some push-ups (80) and some rolling of the leg to help with the IT band issues, average pace for the run was  9:00. I'm not sure on the total time I don't have my watch here at work and all I can remember is the average pace for some reason, probably because it was much slower than I am use to;-(

See you tomorrow

Asic 2140 Blue/Black Miles: 7.15
Comments
From Brent on Tue, Jul 07, 2009 at 23:13:23 from 66.7.127.219

Clay, nothing better than a father and son run, kool - 100 commando points.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Just lost my whole entry so I'm ticked! My legs were dead this morning IT Band hurt about 4 miles into the run so I had the regular routine of stopping and stretching. I have never had my legs feel this dead before in my life and between that and my IT band Issues I was wondering why I was even out there, very frustrated and discouraged! No watch this morning but I know my pace was really really slow, 9:30 or higher... I forgot to charged my Garmin last night so I have no numbers to give you, it was very warm out there this morning so maybe that contributed to my dead legs. Or maybe it was the lack of water consumption yesterday, I'm so stupid!!!

Rolled my leg after I finished up, see ya tomorrow.

Kayano 15 Red & Black Miles: 6.00
Comments
From MCKENZIE on Wed, Jul 08, 2009 at 10:38:17 from 75.169.113.113

So when i get my roll will you show me some exercises? My band felt good today except for mile 1....sorry about the lost entry

From Superfly on Wed, Jul 08, 2009 at 10:43:24 from 208.117.127.110

Good job pushing through even when it wasn't fun.

From Clay on Wed, Jul 08, 2009 at 12:16:55 from 67.222.231.10

Sure. Basically all I do is roll the hip area and then down towards the knee, and boy did it hurt today;-(

Let me know when you get it.

From Andy on Wed, Jul 08, 2009 at 13:34:48 from 199.190.170.28

Take care of that IT band.

From Mike Warren on Wed, Jul 08, 2009 at 14:10:27 from 207.50.149.221

Well, you got the bad day out the way. Nothing but good stuff for you the rest of the week.

From Simmbad on Wed, Jul 08, 2009 at 21:13:30 from 67.182.233.167

Just keep rollin Bro you will get there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.172.000.000.000.008.17

I ran out towards Mini GU Corner and then back to my house, no pain at all, I also did some quarter mile pick-ups at the beginning and at the end of one of the miles and then I had 2 sub 8 minute miles in there too. I will count them as Marathon pace miles. Average pace for the first 7 miles was 8:19 with my HR at 139, total time 59:01 after that I came home and Ethan was waiting so I ran a mile with him at just an easy pace (9:05). IT band felt pretty good although at the end of the 7 miles I started to feel it a little bit, but on the last mile it didn't really bother me at all, so thats a good sign:-)

Push-ups will come later as I need to get going, see ya tomorrow.

Kayano 15 Red & Black Miles: 8.17
Comments
From Andy on Thu, Jul 09, 2009 at 11:42:32 from 199.190.170.24

Sounds like things are back to normal. Good to hear.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.040.000.000.000.004.04

Easy run out towards Payson, legs were very sore and tired again so I ran pretty easy for the most part. Average pace was 8:25 and am not sure of the total time, I had to leave real early this morning to head out to Roosevelt to meet with a client so I don't have any other info... The IT Band was pretty good, no pain, but I only went 4 miles so I will have to see how it goes tomorrow and then evaluate where I am at with this darn thing.

See ya tomorrow.

Kayano 15 Red & Black Miles: 4.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.102.000.000.000.0010.10

Well I never thought I would be so over joyed to get a 10 miler in but thats what I am;-) My IT Band started to hurt a little bit towards the end but for the most part I feel like I could have went farther but I decided to not over do it and stop at 10 miles... The average pace for the first 8 was 8:16, so pretty up beat, at least for me anyway and then I ran a couple miles with my son Ethan at a 9:00 pace to round out the 10. The first 8 miles I ran in 1:06:31 and then with Ethan we ran 2 miles in 18:46 mile 1 was 8:41 and then mile 2 in 9:25... It was a pretty good workout over all, I am hoping that next week I can run more in the 12 to 13 miles on Saturday and then just slowly increase each week and then start adding in some hills.

I plan on rolling my leg after I finish posting my run for today, see ya Monday.

Kayano 15 Red & Black Miles: 10.16
Comments
From Brent on Sun, Jul 12, 2009 at 22:46:31 from 76.8.201.223

Clay, nice workout, best part is the run with your son. Pay it forward.

Stay Kool, B of BS Rools out

From jeffc on Mon, Jul 13, 2009 at 11:12:07 from 167.207.128.101

Great news Clay! I hope the IT just keeps getting better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

I ran the Payson Park loop today, out and back... My legs were dead again from the get go!, I can't understand this other than I think I might be running to fast on every run and then not getting enough recovery runs in at an actual  recovery pace! So I took it really easy today, at least as easy as I could stand it! My average pace was 8:46 with total time being at 1:03:05, I had no time to roll my leg and hip and no time to do my strength training so I will have to do that tonight. It seems that I have been on the road lately more than usual and it has hurt my training just a little, but that's okay...

That's about it, back to work;-(

Kayano 15 Red & Black Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

Mini Gu corner route today, and legs are still feeling the same, wiped out!!! Took it real east again today with pace being 9:06 average for the first 5 miles and then I ran 2 miles with Ethan at a real slow pace to finish up. Now I am getting ready to head to UBBA baseball tournament, I will be helping out and coaching Ethan's team so that should be interesting;-) Cade will be playing in Pony league UBBA in Payson so I will be watching him this morning and then heading to Ethan's game in Spanish Fork right after that, should be a nice busy day!

Please pray for my darn legs to get better!!!

Got a go, see ya tomorrow.

Kayano 15 Red & Black Miles: 7.10
Comments
From jeffc on Wed, Jul 15, 2009 at 11:27:47 from 167.207.128.101

You're really putting in some good miles lately Clay. I really hope those legs start feeling better soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today yet, my body was screaming rest and my legs were screaming the same thing so I gave in! I will try and get something in later today, but if I don't then that's okay too...;-) I have more Baseball games today and then tomorrow I have a company meeting followed by some more work stuff and maybe more baseball Games depending on how we do tonight, so I am a little busier than normal and I need a serious day off! My son Ethan and I are going fishing on Friday up to Strawberry Reservoir so that should be a good time, I can't wait!

See ya later.

Comments
From TylerS on Wed, Jul 15, 2009 at 14:05:35 from 66.29.160.130

Your day sounds a lot funner than running! Hope the fishing works out for you!

From jeffc on Thu, Jul 16, 2009 at 11:04:12 from 167.207.128.101

Listening to your body and doing what it tells you is all part of successful training in my honest opinion. Good job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running again today, I went fishing with my son Ethan this  morning and we left way early and tomorrow may be a bust too cause I have to go and do some working hours for my dedicated hunter permit and we are leaving early, oh well with all my little injuries at least they are getting some nice rest! I might try and get in a run later on tomorrow, but I am not a fan of running in the heat so I will have to see on that...

Later on man!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.120.000.000.000.008.12

Well, I haven't run for 5 days so I thought my legs would be feeling stronger but that didn't happen! I am very discouraged and very frustrated! I just can't seem to figure it out, I shouldn't be feeling this way and its making it very difficult to get in any really good training... I ran my Payson Park loop today and towards the end I started to have stomach issues and so I had to slow down and walk just to get home after taking care of business I headed out for a slow mile with my son Ethan, and my legs were just physically dead, very disappointing! My average pace was 9:00 with my HR average around 139, total time was 1:12:12 for the 8 miles. I really don't know what to do at this point I know I'm not going to be ready for the marathon at this rate, I don't know what the heck is wrong with me! Sorry for my whining, the last few years have just been a pain, literally!

See ya tomorrow.

Kayano 15 Red & Black Miles: 8.12
Comments
From jeffc on Mon, Jul 20, 2009 at 11:08:09 from 24.253.105.252

Man Clay that really stinks. Could any of this relate to your nutrition? Maybe your just not recovering well. I have no idea but it's just a thought. I hope you figure it out soon cause you've been struggling for too long.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I ran out to mini GU corner this morning and I did it on tired and worn out legs, again! My IT Band started to hurt around mile 4 and it was very painful! With about a mile and a half to go I ran into Mac and ran with her to the house and the pace quickened just a bit but I didn't really let on to the serious pain that I was in, I just kept on running! It was fun running with her it made the last mile or so go real fast;-) I am just so frustrated with all this crap, I want to just quit and let my injuries heal up and be done with the SGM, I know there are people on this blog that are dealing with a heck of a lot more than I am but every run is just so painful that it is taking all of the fun out of it, ya know what I mean... I don't know what to do! Enough complaining now I will call it a day, but I just need to get it off my chest and this seems like the best place, see ya tomorrow;-)

Kayano 15 Red & Black Miles: 6.00
Comments
From TylerS on Tue, Jul 21, 2009 at 18:17:00 from 66.29.160.130

Dude I am feeling for you! Have you been to a physical therapist? I wonder if there is something that they could do to help? I have never had an injury go on for that long. Normally a day or two but never real long. I don't know what to tell you, other than I hope you don't have to quit? Keep your spirit high!

From Andy on Tue, Jul 21, 2009 at 18:34:35 from 198.60.114.178

We do this for fun and if you are not having fun anymore you may need a little break.

From Simmbad on Tue, Jul 21, 2009 at 23:19:32 from 67.182.233.167

Will bro I agree with Andy, if it's not fun take some time off, there are more important things in life than the SGM. I am so sorry that it is not fun for you. Your in my prayers.

From Clay on Wed, Jul 22, 2009 at 00:12:50 from 67.182.209.60

Guys I still enjoy running but its just hard when you hurt on every run, and its hard to get in any real good training. I can't do hills because of the IT band and I haven't had a real long run in over 2 months, so I might be on my way out for the marathon this year;-( I will probably see how things go for another 4 weeks and then make a decision based on how I am doing at that time.

Thanks for your advice and thanks for checking in on me;-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.002.600.000.000.007.60

I decide to do some hill running today, but I also told myself that if my IT band started to hurt I would stop and walk so I ran up to the mail boxes via Mount Loafer school road and I then headed back the same way I came. After about a mile I stopped and stretched and I wanted to keep the pace slow like right around a 9:30 pace and I was able to do that, on the way back down I tried to keep a good rhythm but not push it and I had  a 7:45 mile in there and an 8:00 and then when I reached canal road the last .52 was at a 7:30 pace... Total time for  the 5.52 was 48:12, average pace was 8:44 and my HR average was 143. When I returned home I ran a couple of miles with my son Ethan and the first mile he wanted to push the pace so we did that one in 8:43 and then we took it easy on the way back, total time was 18:38. My IT band is a little sore but I have iced it and rolled it so I am hoping that it will recover for tomorrow, but I will have to see. I still don't know about SG yet but I will see how the next month or so goes and then I will see where I am at;-)

See you tomorrow.

Kayano 15 Red & Black Miles: 7.60
Comments
From Superfly on Wed, Jul 22, 2009 at 10:51:43 from 208.117.127.110

Keep moving in the right direction and STG should be a go even if you just come do it for fun. Good job on the hills.

From jeffc on Wed, Jul 22, 2009 at 11:11:01 from 167.207.128.101

Nice work getting in some hills today Clay!

From Simmbad on Wed, Jul 22, 2009 at 20:31:06 from 67.182.233.167

Way to hang in there Bro. Just listen to your body and take what it is willing to give, If it tells you slow the pace then do it. Stay tuff and you will make SGM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.006.00

I ran out towards mini GU corner and then back home, I only had time for 4 miles of running I had to get my daughter Abby up to my sister-in-laws to tend her kids, so I ran out of time. I came home and did 20 minutes on the elliptical to finish up, no watch today so I have no info. IT band was about the same, but I have to get going so I will see you tomorrow.

 

Asic Nimbus 11 Miles: 6.00
Comments
From Brent on Thu, Jul 23, 2009 at 14:19:39 from 66.7.127.219

Clay, hope you can make St.George. I'm going to finish, not matter what.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.176.000.000.000.007.17

I ran out to Payson Park this morning, I wanted to be running the Speedy Spaniard with all my blogger friends but it just didn't happen. So I decided to run my own little progression run and see how the IT band would hold up. I started out with an up pace warm up mile (8:40) and then the rest of the miles went like this; 8:12, 8:04, 7:43, 7:55 some up hill in that one, 7:56, 7:32 after that I had a .17 cool down... On  mile 6 I lost my concentration alittle bit but my main goal was to once I was under an 8 minute mile to hold at or under an 8 minute mile and I accomplished that. I know these aren't lightening fast but considering all the crap I've been going through I feel pretty good about this one and the great thing was that my IT-band didn't bother me at all so that was pretty cool! Average pace was 8:00 with my HR average at 151 total time was 57:37.  My legs felt pretty good for a change I didn't seem to have the dead leg issue that I have been fighting lately, I don't know how they will be tomorrow but we will see. I have to go and do some more service hours tomorrow for my dedicated hunter permit so I'm not sure how many I will be able to get in, but I will do my best.

See ya tomorrow

Kayano 15 Red & Black Miles: 7.17
Comments
From MichelleL on Fri, Jul 24, 2009 at 20:19:50 from 67.41.190.219

Nice job Clay!

From Simmbad on Fri, Jul 24, 2009 at 23:44:19 from 67.182.233.167

Way to go Bro, nice training run this morn. Keep hanging tuff.

From MCKENZIE on Sat, Jul 25, 2009 at 09:54:48 from 75.169.125.140

Clay, thats a great run! I didn't do speedy either but ran into it,I should have ventured out to Payson with you. Hope the band keeps improving. See you this week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today. I had to get up earlier than expected to get down to Manti so I had to scrap my run this morning, I have to much going on!!! Now its off to the Rodeo, should be a fabulous time;-)

See ya Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.160.000.000.000.007.16

I ran my Payson Park loop today and my legs seem to be coming back just a bit which is a good sign. After mile 5 I realized I was running to fast so I reeled myself in just a bit, I was averaging an 8:16 mile for the first 5 miles and that is more of a tinman tempo pace than an easy pace, so I slowed down those last 2 miles . My average pace was 8:25 with my HR average at 146 total time was 1:00:12, my IT-band was okay it really didn't bother me although I could still feel it just a bit, but it didn't seem to hinder me in any way so I am hoping that it is slowly getting better;-) I finished up with some strength training on my upper body and then rolled my leg, iced my IT-band as well, thats about it... I am hoping that I am over the dead leg issue but we shall see, you never know with this old running game it can be brutal at times!

See ya tomorrow.

Kayano 15 Red & Black Miles: 7.16
Comments
From TylerS on Mon, Jul 27, 2009 at 10:16:57 from 66.29.160.130

Glad to see that you had to break out the reel today! That is always a good sign.

From Superfly on Mon, Jul 27, 2009 at 10:40:19 from 208.117.127.110

Sounds like a really positive start to the week. Thats always a good sign.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

I ran out towards Mini GU corner, dead legs were back but they didn't really start bothering until I had about a mile left, it feels like they are just totally bonked out! The first 6 miles I did on my own and then I ran a mile with Ethan, he was having some motivation issues so I ventured out about 50 yards ahead of him just to see what he would do and then sure enough he comes flying by me and as he was passing me he said "I'm not letting an old man beat me"! It was pretty comical. My average pace was 8:53 with my HR average at 136, total time for the seven miles was 1:02:33. IT-Band was about like it always is just kind of there, but my dead legs just sucked... Loafer to the mailboxes tomorrow morning, should be a great time!

See ya tomorrow

Asic Nimbus 11 Miles: 7.10
Comments
From jeffc on Tue, Jul 28, 2009 at 11:24:55 from 167.207.128.101

Despite your dead leg issues, you are still logging the miles and getting in some good runs. Keep it up.

From Simmbad on Tue, Jul 28, 2009 at 23:40:29 from 67.182.233.167

Nice job Clay just keep at it and you will bw back to your old self. Tell Ethan to slow down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.201.000.000.000.007.20

I ran my mailbox loop this morning, ran into Tyler S and we chatted for just a moment, and then I headed up to the mailboxes. IT band felt pretty good I didn't have to stop and stretch like last week and once I reached the mailboxes I ran a little ways up woodland hills drive and then back down. When I reached canal road I extended out to the old barn and then headed for home, I tried not to push the pace on the way down but I did have a 8:00 minute mile in there along with a 7:26 minute mile too. I'm pretty happy about the way it turned out and my IT band seemed to cooperate for the most part so that is a good sign. My average pace was 8:28 with my HR average at 145 topping out at 160, total time was 1:00:58, I hope I am on the tail end of this darn thing. I finished up with some strength training on my upper body on the Bowflex.

See ya tomorrow

Kayano 15 Red & Black Miles: 7.20
Comments
From jeffc on Wed, Jul 29, 2009 at 11:09:13 from 167.207.128.101

Things are looking up for you! Great job on the hill work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.100.000.000.000.008.10

I ran my Mini GU corner route today, kept it nice and easy average pace was 8:54 so just right,  average HR was 139 and total time was 53:34. After returning home my son Ethan wanted to run 2 miles so we headed out towards the Stake center and he wanted to know what the mile race would feel like and I basically told him that the pace would be quicker and I told him that he could not be chicked and if he was chicked I wanted him to put up a good fight and make her work for it! HAHA... So with about a half mile to go I should him the finish line and told him to let it rip and he just took of, I tried to stay with him but I couldn't... My legs were kind of tired but I don't think it would have made a difference if they were fresh, we ran that mile in just under 8:30 but the last half was under 8:00 for sure! After that we talked about race strategy and he was excited about racing in two weeks, its really good to see I think all the running is starting to make him feel good and he is gaining some confidence;-) We took it real slow on the way back but our average for the 2 miles was right at a 9:00 mile, so I'm pretty proud of him.

 

See ya tomorrow.

Kayano 15 Red & Black Miles: 8.10
Comments
From jeffc on Thu, Jul 30, 2009 at 11:09:31 from 167.207.128.101

Always a great run when you can you run with family. Can't wait to hear how his race goes.

From Simmbad on Thu, Jul 30, 2009 at 23:35:50 from 67.182.233.167

Way to go Ethan, don't ever let up on your Dad. Nice run Clay.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.020.000.000.000.004.02

I ran out towards Payson today  but my goal was to take it easy and not run more than 3 or 4 miles and just keep the pace nice and easy, I think I was able to do that... Average pace was 8:48 with my HR average at 138 total time was 35:25, my IT Band was pretty good today, no pain. I will be testing it out on a long run tomorrow, hopefully a 15 miler, and then I think that will be the true test and I'm crossing my fingers;-) I haven't noticed my Planters the last week either so I feel like I am on the road to recovery, knock on wood of course.

I finished up with some upper body weight training on the Bowflex and iced and rolled my leg, see ya tomorrow

Asic Nimbus 11 Miles: 4.02
Comments
From jeffc on Fri, Jul 31, 2009 at 11:31:50 from 167.207.128.101

Currently knocking on wood...great to hear you are feeling better Clay. Hope the long run tomorrow goes well, I'm sure it will.

From Brent on Fri, Jul 31, 2009 at 12:53:26 from 168.178.30.75

Clay, goog luck on your long run? Question? do you stop and stretch the during your long run? I have read that run 10 to 15 minutes warmup and then stop and stretch.

Stay Kool, B of BS Rools out

By the way, we have a biggest loser challenge going on? Goal weight on 1 oct, getting ready for the George, got any pounds you want to shed, join the challenge, current weight and goal weight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.202.000.000.000.0018.20

I headed out towards mini GU corner but when I hit my 2 mile mark I stopped and stretched and Pat Loss and the boys were running by and I asked him if he had seen my Brother Curtis but he hadn't. So I headed up over Harry's Hill and then down to the stake center and Pat hooked me up with some fluid and invited me to run with them out to Osborne's (GU Corner) so I did and we started to push the pace towards the end, well the pace was hard for me but they weren't even breathing hard, and then we hit GU corner and there was my brother. I hooked up with him around the Golf Course and then back to GU corner and then I fueled up again and headed for home. My IT Band held up really good, especially for running up Harry's Hill and then the downward route to the stake center, there was some uphill around the golf course as well and by the time I hit home I was feeling it! My legs held up better than I thought they would but I am very tried as I write this, I had to go to a Baptism so I am alittle late getting my entry in... My Garmin ran out of battery at mile 4.50 so with the help of everyone else's watches and my mile markers I was able to compute the distance, I will test it in my truck just to make sure a little later, so I don't have any info. I really didn't push the downhill at all and mostly tried to take it easy, I'm still not to confident with the old knee and I want to bring it along slow. I think I would have done better had I not ran Harry's and then pushed the pace with Pat and the boys, but it was a good workout and that is what counts.

See ya on Monday.

PM-After using my truck to measure my distance from where my Garmin lost it's battery power I actually ran 18.2 miles, know wonder my legs were so freaking tired! That was alittle more than I should have run today, oh well it worked out! No major injuries just real tired legs, but the good kind of tired legs;-)

Kayano 15 Red & Black Miles: 18.20
Comments
From jeffc on Sat, Aug 01, 2009 at 16:31:08 from 24.253.105.252

Great job Clay, so glad the IT is feeling better.

From Simmbad on Sat, Aug 01, 2009 at 21:38:19 from 67.182.233.167

Awesome long run Bro.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.172.000.000.000.007.17

I ran my Payson Park Loop this morning and what a glorious morning it was. Today's run was the best run I have had in over 2 months, no pain at all, and my legs seemed to be fresh even after the 18 miler on Saturday... All the pain I have been through the last 2 months and really the last year have been well worth it just to have a day like today, it was simply amazing! I felt strong going through the rollers up in to Payson and then down into the park and then felt the same way coming back, the pace seemed easy and not to laboring and I was grinning from ear to ear! My average pace was 8:18 and my HR average was at 144 total time was 58:45, I had some 2-7:50 miles in there and that was the hardest part of the route and it wasn't like I was pushing the pace either just nice and steady. The last 2 miles I reeled things in a bit and just took easy as not to over do it and then I did a little sprint towards the end! just because I felt like it, I haven't been able to do that for a very long time so it was awesome! I ran in to Sideways man and he was doubled over like he was in pain so I stopped to see if he was all right and he said he was fine he was just stretching his back out, he was very appreciative though. I finished up with some strength training on the Bowflex with the upper body and then iced and rolled my leg just to be safe, a really good day and I hope it continues for the rest of my training.:-)

See ya tomorrow.

Kayano 15 Red & Black Miles: 7.17
Comments
From MichelleL on Mon, Aug 03, 2009 at 10:28:48 from 71.35.248.79

Wow, sounds like a great morning, you sure appreciate things more when they are taken away, eh? I keep wondering when I will be privileged with my first Clay sighting, hopefully soon.

From Clay on Mon, Aug 03, 2009 at 10:31:52 from 67.177.58.4

I'm waiting patiently for your return on the canal Michelle, every once in a while I think I see your van and I think the kid is back! But then I realize its not you and I get bummed out, your on the right track though and things are looking up!

See ya soon!

From jeffc on Mon, Aug 03, 2009 at 11:17:21 from 167.207.128.101

Clay, that is the best news of the day! So glad to hear about your pain free awesome run!

From Simmbad on Tue, Aug 04, 2009 at 00:04:32 from 67.182.233.167

We do it for those rare runner's high. Good job Bro. I am happy for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.100.000.000.000.005.10

Today was not a good day! Between getting no sleep and my left knee started to hurt and never stopped, its just not good!!! It didn't bother me yesterday and then poof there it is, a totally new injury, I just want to scream! The pace was really slow and easy and I just tried to be smart. I will have to see how it is in the morning and then go from there. I felt sooooooo good yesterday, I just don't know why this is happening or how it happened for that matter;-(

I'll see ya tomorrow.

Kayano 15 Red & Black Miles: 5.10
Comments
From Cal on Tue, Aug 04, 2009 at 15:50:47 from 66.133.117.3

Hopefully its nothing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today... I wanted to give my knee a day off and then see how it is tomorrow, its not looking good though. Its just really weird because I didn't do anything to it, Monday when I ran I had one of the best running days that I have had in a long time, pain free, so I don't know what the heck is going on! If it doesn't get better soon I will be pulling out of SG, I refuse to do any long term damage just to satisfy my ego...

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I ran out towards the Stake Center to see how the knee would be and it seemed to be pretty well, so I stretched for a minute and then headed out towards Mini GU corner but after I hit my 2 mile mark I started to have some stomach issues so I turned and headed for home. I didn't get very far when I felt that I wasn't going to make it, so I tried to find a secluded spot and take care of business. It was brutal and I forgot to turn off my watch so it said that I had a 12 minute mile, and man did it feel like!!! After the VPB I started out again and ended up with a couple more to round out the 6 miles, my knee feels okay but I think I will take it easy tomorrow and then run the local 5K on Saturday. My son Ethan is running the mile the same day so he wanted me to pace him for that and then I am running the 5K right after that, I was suppose to be running the riverwoods half but family comes first and I can't let my son down. It will be my 1st 5K ever so it should be interesting to see how I do, I finished up today with some push-ups and rolled both legs.

Later.

Kayano 15 Red & Black Miles: 6.10
Comments
From Brent on Fri, Aug 07, 2009 at 23:02:46 from 66.7.127.219

Clay, good luck at the 5K, have fun with your son, good times. My prediction 22 flat. Let er rip.

Stay Kool, B of BS Rools out

Race: Salem Days 5K (3.1 Miles) 00:22:39, Place overall: 33, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.003.120.000.000.003.12

I ran the Salem days 5K today my first 5K ever. I had a few goals in mind today but I kind of let things get away a little but I did the best that I could. My son Ethan did really well for the mile that he did, he took 4th place over all and 2nd in his age division with a 6:10 minute mile. Wow! I was really proud of him and he was excited to which made it even funner;-) My splits went something like this; 7:36 (154), 7:08(165), 7:06(170).12 6:28(171) The first mile was uphill and I just couldn't get going and I couldn't get my breathing under control, but after it leveled out then I started feeling better. I was impressed with the last mile as my pace was a little faster and it was a little uphill. All in all I felt pretty good with the effort, but it was really cool seeing my son do so well. My knee felt really good, both of them, so I hope to have a better week of training next week, so it should be good.

See ya on Monday.

Kayano 15 Red & Black Miles: 3.10
Comments
From Kelli on Sun, Aug 09, 2009 at 17:20:45 from 71.219.82.15

Great race! It is so hard to start a race (or a run) on an uphill, you never seem to get the groove going.

CONGRATS to your son, how old is he? That is an awesome mile.

From Clay on Mon, Aug 10, 2009 at 12:46:17 from 67.222.231.10

Kelli, My son Ethan is 11 years old, and I think he was holding back because of his friend and then his friend ended up winning by just a half a second at the end. My son is to nice.

From Kelli on Mon, Aug 10, 2009 at 17:52:23 from 71.219.82.15

WOW, great race time for an 11 year old! Hopefully he learned not to hang back. But, I have to say that sometimes letting a friend wins just makes you feel good!!! Other times, you wonder what you were thinking!

From Brent on Tue, Aug 11, 2009 at 22:33:41 from 66.7.127.219

Rambo rocked the race - 500 commando points for the PR and 1st place. Did you get some hardware. Hey, your son has talent, he gets 1,000 commando points, rocking race.

Clay, when did you make this post, checked on you saturday, no entry. Good to see your keeping your speed while getting over injury.

From Clay on Wed, Aug 12, 2009 at 12:02:56 from 67.222.231.10

Brent- I posted on Saturday... That's weird that it wasn't showing, I was trying for 22 minutes but that first mile was uphill and I just couldn't get a good rhythm going.

My son is amazing and he's a good kid with a big heart, he enjoyed the race too which is kind of weird;-) He wants to run the 5K next year so we are going to work on it a little more.

Thanks for checking in.

From Kelli on Wed, Aug 12, 2009 at 20:04:08 from 71.219.82.15

My 9 year old loves racing, so i have a weird on, too! Best of luck with the training!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.150.000.000.000.007.15

I ran my Payson Park loop and my legs were totally dead, must have been from the 5K on Saturday they just would not move! I had some stomach issues about halfway through again luckily there was a porta potty close by! My average pace was very, very, slow at 9:03 average HR was 138, total time was 1:03:22 my legs were so dead by the end of this run it felt like I hit the wall again... I hope to have a solid week of training this week and I hope I am over the injury bug for good, but we shall see, and I hope my legs have a little more zip in them tomorrow I hate having dead leg syndrome, it's no fun at all!

See ya tomorrow

Kayano 15 Red & Black Miles: 7.15
Comments
From Superfly on Mon, Aug 10, 2009 at 11:45:14 from 208.117.127.110

Good job pushing through a day when the legs were dead. Those kind of days really help build the endurance... good luck kicking the injury.

From Simmbad on Mon, Aug 10, 2009 at 23:20:45 from 67.182.233.167

Way to hang in Bro. I know this is your week of great training and on track. No more injuries.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

I went fishing today up at Scofield with my son Ethan and we paddled around in our pontoon boats for most of the day, out to the island and back,  so I am counting that as some cross training miles, my legs are extremely tired! We caught 8 fish but they were really small so we tossed them back into the lake, it was a fun time though.

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.761.500.000.000.007.26

I ran my mailbox route this morning and my legs were really tired from yesterday, pace was slow going up and coming down but when I hit canal road again I picked up the pace to MP and did 1.5 at a 7:20 pace average, I then cooled down for about a quarter of a mile. My average pace was 8:57 Total time was 1:04:41and HR average was at 144. My left knee was a little bothersome but I was able to get through the run, it seemed to get better the faster I ran, so go figure! I finished up with some strength training on the Bowflex, upper body only, and thats about it for today.

 

See ya tomorrow.

Kayano 15 Red & Black Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.001.007.00

I ran the mini GU corner route this morning, very tired legs, I could not get them to go so the pace was really slow. I finished up with 10 minutes on the elliptical and some push-ups, the knee wasn't to bad but I could feel it so I rolled once I got home and stretched real good. Serious dead legs this morning, not good, I didn't feel like I accomplished alot today but I got her done! Average HR was 134 and total time was 55:57, average pace was 9:18 like I said really slow;-(

See ya tomorrow.

Kayano 15 Red & Black Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I ran out towards payson this morning, and the old legs were a little tired at the beginning but then they seem to feel better in the middle of the run and then towards the end their dead again. Left knee had some pain but not anymore than there has been, iced and stretched after the run, so I guess as long as it doesn't get any worse I will keep on working at it... Average pace was slow at 8:54 total time was 54:15, HR average was at 140 I did have a couple sub 8:30 miles in the middle of the run, but I could only hold the pace for about 2.5miles and then my legs started to feel it. I wish I could feel strong again in the legs, I haven't had that for a while, it seems like I'm always fighting them;-( Oh well, all I can do is my best and thats about it so with that said I'll see you tomorrow, I'm hoping for a good long run;-)

Kayano 15 Red & Black Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.553.000.000.000.0014.55

I wasn't sure how my left knee was going to hold up for this long run but I just decided to take it a mile at a time and see how it goes. I headed out towards mini GU corner and then I ran into Pat and Kent and the boys and I ran with Kent up to the top of Harry's, he was taking it easy thank goodness, and then I ran from there down to the stake center and then out to GU corner. The pace was up beat and I had some MP miles in there, well they were about 30 seconds slower than my actual MP but close enough,  I could feel my knee on the downhill but once I got back on the flat it really didn't bother me much so that was pretty cool. On my way back home I ran into Michelle and we spoke for a minute and she seemed to be doing really well, it's good to see her back at it and she gets to start running next week which is cool;-) My average pace was 8:38 with my HR average at 144, total time was 2:05:33. I came home and made me some Bacon and Eggs and boy was it delicious, yummy! I feel pretty good about today, I felt like I could have ran more so that is encouraging, I plan to slowly build each Saturday and hopefully get to a 20 miler 3 weeks before the Marathon, then I will have a better idea of where I am at.

See ya Monday.

Kayano 15 Red & Black Miles: 14.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.120.000.000.000.007.12

I ran the good old Payson Park Loop this morning, my legs were totally wiped out from Saturdays long run, it was pretty brutal! I had some stomach issues towards the end so that speed up the pace considerably, my knee felt pretty good for the most part but that was probably because I didn't push the pace, my average pace was 9:10 with my HR average at 135, total time was 1:03:52... No strength training today as I am running late because I got up late so I have to get going, see ya later.

Kayano 15 Red & Black Miles: 7.12
Comments
From Simmbad on Mon, Aug 17, 2009 at 21:26:30 from 67.182.233.167

Nice run Bro.

From Brent on Mon, Aug 17, 2009 at 22:36:42 from 168.178.30.75

Clay, what are your marathon plans? Your running has been consistent.

Stay Kool, B of BS Rools out

From Clay on Mon, Aug 17, 2009 at 22:46:41 from 67.177.58.4

Bro.- Thanks dude.

Brent- I really don't know at this point, I haven't had a lot of long runs so I don't know where I stand... I would like to run a 3:30 and Boston qualify but I don't feel like I'm quite there yet, but maybe in a month I might be if I can continue to hold off these injuries and get healthy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.502.500.000.000.007.00

I ran my Mini GU corner route, the pace was pretty slow going out and then when I stopped at the corner Pat and Kent came by so I let Kent get out there about 400 meters and then I tried to close the gap between there and the stake center, I figured that was where they were headed... It would be a great way to get in a 2.5 mile tempo run so I latched on so to speak and tried to keep the same distance, my splits went like this; 7:47(143), 7:42(155), .50 7:30(155) I ran faster each mile so that was a good sign. That first mile I had a hard time getting a good rhythm going but then settled in after that. My average pace for the run was 8:29 with my HR average at 140, total time was 59:28. I feel okay about this but I wish it was a 4 to 5 mile tempo at this point but I will take what I can get. My knee seemed to hold up okay which is cool but I am icing as we speak and I rolled it as well, I then finished up with 66 push-ups;-)

See ya tomorrow.

Kayano 15 Red & Black Miles: 7.00
Comments
From kellies on Thu, Aug 20, 2009 at 00:06:05 from 67.222.231.10

Holy Smack you are getting fast Clay!! Nice work!! You deserve it!! Keep up all of the good work. You running Hobble Creek Saturday?

From Clay on Thu, Aug 20, 2009 at 11:19:12 from 67.222.231.10

Kellie- I'm not running Hobble Creek, I might run the Spanish Fork Half but I will have to see how I'm doing.

Thanks for checking in.

How is your back doing?

From kellies on Thu, Aug 20, 2009 at 21:59:43 from 67.222.231.10

Hey Clay! Yeah, we are not sure if we are doing the SF half or not yet either. Time will tell. My back is hanging in there but definitely has it's good days and bad days. I am just trying to get through the marathon and will then have to take time off to let it recover fully. Darn injuries!!! How is your leg? Looks like you have been solid in your training. Keep it up! Thanks for checking in!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

First day of school and the kids are back at it! I ran my Woodland Hills mailbox route(hills) and extended farther up woodland hills road, legs felt good going up but coming back down they were toast! My watch was dead today so I have no info for you, I always forget to turn it off and then it runs out of battery...

See ya tomorrow.

Kayano 15 Red & Black Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.001.000.000.000.007.00

I ran out to Mini GU corner and then back to my house, the pace was up beat and I seemed to handle the pace alright. After returning home I decided to tack on another mile, I didn't run yesterday so I thought I had to do a little extra this morning so I picked up the pace on that last mile to MP and it felt pretty good... No pain in my knee and that goes for both of them so that was pretty cool, my upper groin on my right leg has been a little tender this last week, but even that was tolerable. I hope I have a good long run tomorrow. My average pace was 8:28 with my total time at 59:25, HR average was 142 and my marathon pace mile at the end was 7:40, I finished up with some strength training on  my upper body and I rolled both legs.

See ya tomorrow.

Kayano 15 Red & Black Miles: 7.00
Comments
From Superfly on Fri, Aug 21, 2009 at 11:15:27 from 208.117.127.110

Good job so far this week... nice solid effort. It only takes second but rolling the legs out everyday sure helps. I don't know why I have such a hard time doing it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.300.000.000.000.0018.30

I ran out towards Mini Gu corner and then I ran into my Brother(SimmBad) and so I hooked up with him and we headed up over Harry's and down past the stake center and then back out to Osborn's and then up around the Golf Course. We average around a 9:30 pace, so nice and easy but then the last 4 miles I ran sub 8:30 miles back to Salem and I felt pretty good, its not blazing speed but considering how tired my legs were I think they handled it pretty well. I usually average between a 8:30 and 8:45 on these longer runs but I wanted to run with my brother so we kept the pace easier, which was fine with me. My average pace ended up being 9:15 with my HR average at 135, total time was 2:49:08, so just a nice easy long run;-) I just am trying to get healthy and not get any other injuries before the marathon so those long runs will be at an easy pace...

See ya on Monday.

Kayano 15 Red & Black Miles: 18.30
Comments
From Simmbad on Sat, Aug 22, 2009 at 12:24:02 from 67.182.233.167

Good to run with you this morn. and your ready for SGM. You will blow it away.

From Brent on Sat, Aug 22, 2009 at 21:58:39 from 66.7.127.219

Clay, nice long run, looks good for STG.

Stay Kool, B of BS Rools out

From Clay on Sat, Aug 22, 2009 at 23:50:11 from 67.177.58.4

Thanks Guys, but I am still a little nervous about where I'm at right now but I will keep poking along.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.151.000.000.000.007.15

I ran my Payson Park loop this morning and my legs were totally wiped out, they did not want to move today!!! I ran into Michelle on my way out and we talked for a second, she seems to be hanging in there and she is so inspiring, keep it up kiddo! My right groin was really tender again and up into the hip area, so that was kind of a bummer but I just kept pushing forward... My average pace was 8:52 with my HR average at 138 and my total time was 1:03:25, I picked the pace up a little on the way back so I could see my daughter before she left for school and I made it with time to spare. Iced my groin and then finished up with some strength training on the BowFlex, upper body only;-) I hope my groin doesn't become a problem, I just got my IT bands better and now this flairs up, it really ticks me off!!!

See ya tomorrow-

Kayano 15 Red & Black Miles: 7.15
Comments
From MichelleL on Mon, Aug 24, 2009 at 10:23:26 from 71.219.40.89

Dang that groin. If its not one thing its another. Thanks for commisserating with me this morning. I needed to blow off steam when I saw you. I hope you're feeling better soon.

From Clay on Mon, Aug 24, 2009 at 15:21:27 from 67.222.231.10

Hey, if any one deserves blow off some steam its you Michelle!!! I think your doing great and you will be back soon, just hang in there;-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.400.000.000.002.604.00

Well, I have a major groin pull! I went and tried to run and made it about a mile and a half and then I had to walk, very painful... I came home and tried the elliptical and it was about the same, I was able to do just over 26 minutes so I don't know what to do! I will probably take off the rest of the week and rest it and then see how it goes. I do have one problem and that is I have to cancel the rooms that I have booked by the 1st of September or I can't get a refund for them, so I don't have alot of time:-( I know I could run SG and finish but my whole purpose is to Boston Qualify, I'm not good at just running a Marathon just for the sake of running it, I'm kind of a loser when it comes to that I guess... I don't know what to do, I guess I will take the rest of the day and feel sorry for myself and then see how this week goes;-)

Later-

Kayano 15 Red & Black Miles: 4.00
Comments
From MichelleL on Tue, Aug 25, 2009 at 10:09:18 from 71.219.40.89

Stink Clay!

I would go to Dr. Brady right away. He helped me with my groin pull. 375-2420. Nothing like some ice down your pants :)

From Clay on Tue, Aug 25, 2009 at 14:13:40 from 67.222.231.10

Ya it does stink Michelle!!! The ice down the pants is not fun either, but hey ya gotta do what ya gotta do;-)I will see if I can get into see him this week, thanks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest- It hurts even to walk let alone run, I don't know what to do!? I have fought through so much this summer and I was just starting to feel good and now this happens, I am so ticked off! I tried the elliptical but it seems to aggravate it just as much as the running, so I am doing a combination of icing and then applying heat, I got that tip from the Internet, so I will see how it goes this week... I have some pain in the hip flexors as well so who know what I did, very frustrating!!!

 Later!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest-I went to Dr. Brady today and he worked me over pretty good!!! I will see him again on Tuesday next week and he seems to think that I might be back to running in a week, but I am less optimistic;-(  I am thinking real hard about maybe canceling out of SG and just letting my body heal up and then start over from scratch. my goal right now is to Boston qualify and I don't think it is a real good Idea to just go down and run it for the sake of running it.... between putting out money for hotel rooms and then other expenses just to get down there, I have a hard justifying doing that simply because money is tight right now, so I don't know what to do but I am leaning toward getting out. My heart is saying stay in it and run the race anyway but I just don't know. Sorry for my ramblings.

Later-

Comments
From Brent on Thu, Aug 27, 2009 at 22:06:01 from 168.178.30.75

Rambo, you deserve a break, this sucks. Don't forget to get your auto-entry for next year if you do not run St.George. Hip flexors are painful. Hope you heal soon. It seems most runners on the blog want a BQ. Well, Sylvie has qualified a dozen time and means nothing to her. I guess what I'm saying, runnning for the sake of running healthy has so much beauty, makes Boston seem small in comparison.

Stay Kool, B of BS roolsout

From Clay on Fri, Aug 28, 2009 at 11:25:44 from 67.222.231.10

Brent- I am really torn on what to do and if I was a rich man I would just go and not worry about the money issue, but this is a difficult decision... I guess it is what it is and I will just have to make a decision here in the next few days.

Thanks for checking in.

From Simmbad on Sat, Aug 29, 2009 at 12:02:08 from 67.182.233.167

It's really not that hard of a decision to make. You already paid the money Bro. If you pull out you will not get an auto entry for next year they are not doing that for 2010. plus you will not get your entry fee refunded. So take it easy run when you can. Run SGM and get another one under your belt that will go toward the 10 year club. Hang in there your tuff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I'm still resting and its starting to drive me nuts! Monday will be the point of no return, I will have to make a decision then on what I am going to do.

Later-

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.150.000.000.003.006.15

I am going to rest for one more day and then tomorrow I will probably go and try a run and see how things are going. I have another Dr's appointment tomorrow so if I am in pain he can deal with it and hopefully make it better, or make it hurt worse;-)! I might do a little on the elliptical tonight and then do some stretching, I'm suppose to cancel my rooms today to get the full refund on them but I think I will just go ahead and go and then if I can run it  then I will run it and if I don't feel like it then I won't.

 

PM- I went and did 10 minutes on the elliptical and then ran 10 minutes on the treadmill and alternated like that until I hit 60 minutes. Groin and thigh felt surprisingly good, I didn't push the pace on the treadmill but the pace on the elliptical was between 95 and 100 RPM so pretty up-beat. I will see how things feel in the morning and then go from there, but if I can do this to train and then do a couple more long runs between now and the marathon, then who knows!

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.207.20

Well I went and ran out towards Mini GU corner but stopped about a mile short and then headed back to my house, my pace was very easy, on the way back  I ran into Michelle and we talked for a bit, she's just amazing! there is NO give up in her at all! She inspires me to keep pushing forward and to not give up.

When I reached my house I tacked on another mile and then headed downstairs and did 22 minutes on the elliptical, groin and hip are feeling pretty good but I am seeing Dr. Brady this morning so I think he will bring back the pain, if you hear any screaming today don't worry its just me;-)!

See ya tomorrow.

Comments
From Brent on Tue, Sep 01, 2009 at 23:00:22 from 168.178.30.75

Clay, good luck, hope you can get well enough to run STG.

STay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.002.007.15

I ran out towards Payson this morning as apposed to mailbox route which is up hill and then down hill, The doc said to stay away from hills for a few more days so I did. Pace was very slow and laboring as the legs were pretty beat up from the visit to Dr. Brady yesterday, I think my average pace was around 9:15 so very slow. After I returned home I finished up with 20 minutes on the elliptical and some stretching, total time for the run was 47:29 and my HR average was 135, like I said nice and easy.;-) Everything felt fine other than my legs are just sluggish and out of rhythm but hopefully that will come back soon... Thats about it , kind of boring I know but its all I've got right now;-)

See ya tomorrow.

Kayano 15 Red & Black Miles: 7.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.507.50

I ran out towards Mini GU corner but did the usual stop about a mile short, groin and hip were hurting but I was able to finish the run. I guess you can call it that, I was going extremely slow my average pace was 9:20 and my HR average was 131, total time was 46:53. After returning home I went and did 25 minutes on the elliptical and the groin and hip didn't seem to bother me to much. I didn't have any resistance but keep the RPM in the 95 to 100 range, I did have the resistance on 3 for about 2 minutes but nothing to hard. I thought I was turning the corner on this darn thing but I have taken a few steps back today, I will have to see how it feels in the morning and then go from there, bummer;-(

See ya tomorrow.

Kayano 15 Red & Black Miles: 7.50
Comments
From MichelleL on Thu, Sep 03, 2009 at 10:15:56 from 71.219.40.89

Dang it Clay! I hope its just a one day phenomenon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest today in hopes that I can get in a long run tomorrow.

Later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.003.0016.50

I ran out to Mini Gu Corner and then realized it was the Spanish Fork Half this morning so I turned and headed back towards Harry's hill, but before I went up it I did a loop around Pretty Little Hill and then waited for the leaders to come by. It looked like Carl Hansen was out in front and Tyler was pacing him and they were flying, I hope that Carl was able to win it he was sure kicking some butt. After watching for a minute I ran into my friend Jeff and we ran up over Harry's and then down to the stake center and then home, it was nice to run with him and catch up. My legs by the end were pretty much toast and hurting pretty bad, I stretched and then took Ethan to Flag football practice and then came home and did 15 minutes on the elliptical and then 15 minutes on the treadmill, and then another 15 minutes on the elliptical... I ran 1.70 miles in the 15 minutes on the treadmill and then I had to go and pick up Ethan, and then after that I went down and ran another 15 minutes on the treadmill to finish up. So total miles on the treadmill were 3.25 and then I ran the 10.25 miles out on the road and then the 30 minutes on the elliptical. My legs felt so much better on the treadmill and the elliptical I was pushing it the whole 30 minutes on each, so a pretty good workout and I'm pooped. Hip and groin were a bother but once I got on the elliptical  they seemed to do better, I don't know maybe I can run half of SG out on the road and then finish up on a treadmill, I don't think so Clay!!!

Average pace for the outside miles was 9:00, HR average was 145, total time was 1:32:12 and then another hours worth of the treadmill and elliptical.

See ya Monday.

Kayano 15 Red & Black Miles: 16.50
Comments
From Brent on Sun, Sep 06, 2009 at 15:33:31 from 76.8.201.223

Clay, nice workout, gives you some confidence for STG. How is your recovery today?

Stay Kool, B of BS Rools out

From Clay on Mon, Sep 07, 2009 at 11:54:31 from 67.177.58.4

Brent-I was in some pain on Sunday and then today (Monday) I could only run 2 miles but once I did the elliptical for 40 minutes the hip felt good enough to run a couple of miles on the treadmill.... Very frustrating;-(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.251.000.000.004.008.25

I went out towards Mini GU corner but I could only got a mile into my run and my hip was hurting pretty good so I turned and headed for home... I then hopped on the elliptical and did that for 40 minutes and my hip finally felt good so I then ran 2.25 miles on the treadmill with no pain. 1 mile was at marathon pace (7:54) and then I went easy for the 1.25 miles... I just don't understand why I can do this but then I can't run out on the road. The elliptical seems to really get it warmed up and it seems to loosen up good, and then I can run on the treadmill and it feels good... I know the treadmill is softer but I think if I ran out on the road it wouldn't feel the same. Maybe I will have to warm up on the elliptical and then go and run outside and see if it does better, at this point I just don't know! Its turning into a real weird injury. I am going to the doctor tomorrow so maybe I will see what he thinks and then go from there. I still feel like I got in a pretty good workout and I think this way I can keep my fitness until I slow down for the marathon and then just maybe I will be healed up for SG;-)

40 Minutes on the elliptical and then 20 minutes on the the treadmill with 1 mile at marathon pace for a total of 2.25 miles and then 2 miles out on the road.

See ya tomorrow.

Kayano 15 Red & Black Miles: 8.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.004.007.00

I had a very painful run this morning I ran 2 miles and then I just came home, very disappointing. I then went and jumped on the elliptical and did 40 minutes there and then my groin seemed to loosen up again so I ran a mile on the treadmill and it seemed to do okay but it was a little more painful than yesterday. I'm really thinking of just taking the next three weeks off and then see how it heals up and go from there, I certainly can't run SG the way things are right now so I don't know. I am really ticked off!!! I go to the Dr today so I will see what he thinks... Maybe I will just go down and support all the bloggers and cheer them on, thats kind of what I'm leaning towards, since I can't get any refunds on my rooms now;-(

See ya tomorrow.

Kayano 15 Red & Black Miles: 7.00
Comments
From MichelleL on Tue, Sep 08, 2009 at 10:41:42 from 71.219.40.89

I am so sorry your injury is preventing your training. You hopping on the elliptical after serious disappointment shows that you are a fighter. I might have grabbed a chocolate donut at Chevron instead :D Like you have said before, there is no point running St G just to run it, so an early October St G vacation is in your future?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest- As requested by the Dr. Rest today and tomorrow and then elliptical on Friday and then a 10 miler on Saturday...

See ya on Friday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest-

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest... Maybe the elliptical later today but I have a hard time getting motivated to do the elliptical at this point, I just don't know much good it will to me this close to the race. I will be running tomorrow morning to see how it does, the groin that is, and then hopefully I can get a better idea on how it is healing.

See ya tomorrow.

Comments
From Brent on Fri, Sep 11, 2009 at 19:58:59 from 168.178.30.75

Clay, groin? Is it a hip flexor? Does it feel like hot coals when you run? Taking the three weeks off may be the best idea, and then run the marathon. I realize you were hoping for a BQ. But, maybe the time off will allow you to run and finish.

Stay Kool, B of BS Rools out

From kellies on Fri, Sep 11, 2009 at 20:32:16 from 173.129.111.169

Crap Clay!! I am so sorry to hear about your injury and this close to the marathon. I am proud of you for resting and hope you feel better tomorrow!! Dang injuries!! Maybe you should rent an elliptical and bring it to St. George with you. Take it up to the start line, get on it for 30 mins and then get off and run the marathon?? Completely logical right?? I was just reading your posts and it sounds like it has a way of warming you up for running so I think it's what you should do :). JK. I will check in tomorrow and see you your 10 miler went. Good luck~

From MichelleL on Sat, Sep 12, 2009 at 12:13:03 from 71.219.40.89

It helps, it slows the fitness loss by quite a bit. But it is so hard to cross train when you don't see an end in sight. My groin will hurt a bit when on the elliptical, but no pain for you?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.202.000.000.000.0010.20

I ran out towards mini GU corner but my leg was hurting pretty bad and then I stopped and took out the lift that my Dr. had given me and then started running again. The pain was a lot less in fact it was tolerable, so I ran up over Harry's hill and then down past the stake center and then out to my 2 mile mark and then headed for home, I started to have stomach issues with about a mile left and I also started to cramp because of those issues, boy did it hurt... I was able to talk to Kent Wing at the top of Harry's and he said that it didn't sound like my groin was giving me the problem so he gave me some sound advice and I am going to try it these next few weeks. He was able to describe to me my symptoms with out me mentioning a word, so I will be trying it the next few weeks and see how it goes. I was able to run a couple of sub 8 minute miles which is my new marathon pace because of the injury, but I still have some pain and I have some work to do these last few weeks. I still plan on taking it easy for the most part but I'm hoping for the best.

Total time was 1:34:12, average pace was right around 9:00.

See ya later.

Kayano 15 Red & Black Miles: 10.20
Comments
From Simmbad on Sat, Sep 12, 2009 at 12:22:26 from 67.182.233.167

Nice run Bro. Hang in there, and I can't wait to here what sound advice you received today.

From Brent on Mon, Sep 14, 2009 at 08:28:56 from 168.178.30.75

Clay, good luck, may the running spirits be with you.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.350.000.000.003.007.35

I wrenched out my back on Saturday so now between my back and my hip I'm pretty much screwed! I went out on the road for 3.10 miles and then I came home and did 30 minutes elliptical and then 1.25 miles on the treadmill. Things felt pretty good on the elliptical and the treadmill but when I was out on the road I felt like between my limp and the hitch that I have in my back it made me feel like I was skipping not running;-) But my back seemed to really loosen up after the elliptical and then on the treadmill everything was tolerable, I will probably keep this same routine up through this week and then next week I am going hunting for a few days so I will take most of next week off, I will probably be hunting Wednesday thru Saturday... I finished up with some strength training on the Bowflex, upper body only.

See ya tomorrow.

Kayano 15 Red & Black Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I had about 3 hours of sleep last night, so needless to say I did not get out this morning;-(  I might try and go a little later tonight, but my son has a soccer game tonight at 5:30 so it will have to be after that. My hip and back are marginal and they seem to be a little better today, but then again I haven't worked today so that might be  the reason... I also haven't taken any Ibuprofen today and the pain seems to be less than it has been so I guess we'll see. If I run tonight then I will post what I do.

See ya later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.000.005.25

I ran the pretty little hill loop and then headed back to my house, hip was sore as usual and it ticked me off a little bit! I am slowly accepting my fate and just dealing with it, I'm still going down to SG but I don't know if I will run the race,  I guess it will depend on how it heals up between now and then.

 

See ya tomorrow.

Kayano 15 Red & Black Miles: 5.25
Comments
From jeffc on Wed, Sep 16, 2009 at 14:58:47 from 167.207.128.101

Clay that totally sucks! I haven't been on your blog in a while so I guess I missed it. I know you've been struggling but thought you still had a chance at the marathon. I hope things heal up like you want them to before the race and you are able to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing today... This is very frustrating!!! I have another appointment with a different Doctor today to go in a different direction and see what she can do, I will let you know how it goes.

Later.

Comments
From kellies on Thu, Sep 17, 2009 at 13:01:29 from 67.199.182.30

Dangit Clay!! Hang in there. Looks like you got a good run in yesterday!! Hope the Dr. has good things to say today! Good luck~

From MichelleL on Thu, Sep 17, 2009 at 13:12:50 from 71.219.42.95

Who are you going to this time? Dr. McLane?

From Clay on Thu, Sep 17, 2009 at 14:02:37 from 67.222.231.10

Michelle- Diane Farley Jones is the doctor and it is a micro-current technology that is suppose to help repair the muscle damage. It helped my wife's back and hip with one treatment so I am going to go and give it a try... I figure it couldn't hurt at this point and its covered by my insurance, which is always nice;-)

From jeffc on Fri, Sep 18, 2009 at 11:13:03 from 167.207.128.101

Hope all goes well at the doc Clay. Can't wait to hear the results.

From jeffc on Wed, Sep 23, 2009 at 13:17:18 from 167.207.128.101

Clay...what's going on with the injury?

From Clay on Mon, Sep 28, 2009 at 15:46:10 from 67.222.231.10

Jeff- About the same... It is feeling better but then again I haven't run for awhile. I will see you down to SG, I am going to give it a try and just take it mile by mile and see how it goes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I haven't blog for about 2 weeks so here's the update... I am planning on running SG but I will be taking it mile by mile and just see how it goes, my hip and groin are feeling pretty good for the most part, I hiked up in back of Loafer mountian for 3 days chasing big bucks and they both felt pretty good... I think we hiked a total of 18 miles in 3 days at about 8,000 feet, very steep, so it was a pretty good workout;-) After getting home on Thursday I wasn't even sore so I feel like I'm in pretty good shape, I seemed to waiting on my younger fellow hunters who were huffing and puffing bringing up the rear;-)  I'm not planning on running until the marathon, except for maybe some work on the elliptical, so we shall see... I hope to see some of My FRB's while I'm down there in SG, see ya soon.

 

Later.

Comments
From Andy on Mon, Sep 28, 2009 at 18:01:41 from 198.60.114.178

Good luck with everything. Sounds like you are taking a very smart approach.

From jeffc on Tue, Sep 29, 2009 at 11:05:04 from 167.207.128.101

Good news Clay! Hope to run in to you at the start again or maybe and in-and-out! :)

From MichelleL on Tue, Sep 29, 2009 at 16:22:59 from 71.213.97.46

I keep looking for you on the road in vain. Well, the race should be a bit of fun and a bit of torture for you. It will be nice just to be able to experience the race without worrying about pace. I hope your groin cooperates. Marion and I were daydreaming this morning about coming down to watch the race, but it's not a really spectator-friendly course, so I just don't see it happening.

From Huans32 on Tue, Sep 29, 2009 at 16:29:40 from 138.64.2.76

Good luck this weekend man. And hopefully we will run into you at some point.

From Brent on Tue, Sep 29, 2009 at 20:46:45 from 168.178.30.75

Clay, have fun at STG, glad your doing the marathon. May see you down there.

Stay Kool, B of BS Rools out

Race: St. George Marathon (26.2 Miles) 02:40:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

DNF! Started cramping up at mile 10 and then bowed out on mile 16, I have never not completed a race before, but there was just no way that it was going to happen. My injury didn't really bother me but the lack of training the last couple of months sure took its toll... I don't know what the cramping was all about, I wasn't dehydrated at least it didn't seem that way, but at this point I really don't care. I will be taking a break from running the rest of this month and then I will re-evaluate and see where I go from there, my body really needs a good chance to heal up and then I  will see what I want to do after that... I am a little more bummed than I thought I would be, but I'm sure that will fade with time. I will be taking a break from the blog as well, but I will continue to check in on a few of you from time to time.

Take care.

Comments
From Burt on Sat, Oct 03, 2009 at 14:38:06 from 98.167.151.26

Sorry to hear it. Look at the positives, but evaluate what really matters most to you.

From Holt on Sat, Oct 03, 2009 at 15:39:35 from 75.169.74.94

Too bad Clay - smart to live another day, though.

From Andy on Sat, Oct 03, 2009 at 18:50:51 from 76.23.40.200

Sorry to hear about the rough day Clay. Sounds like you made a wise decision. You definitely need a break to let your body heal.

From Kelli on Sat, Oct 03, 2009 at 22:24:26 from 75.162.136.134

Sorry to hear about the race, but you listened to your body and that is a good thing! Enjoy your break!

From Superfly on Sun, Oct 04, 2009 at 13:25:46 from 208.117.127.110

So sorry Clay. I was looking around for ya at the finish. I saw the board that lists who got a ride in and saw your name... too bad man. Enjoy a little break but don't stay too long. Keep blogging too it will keep ya young:)

From Brent on Sun, Oct 04, 2009 at 18:56:42 from 66.7.127.219

Clay, you will be back strong, hey, don't be a stranger, we are all part of the blogging support group.

Stay Kool, B of BS Rools out

By the way, no shame in a DNF, the strong return to conquer, you will return.

From MichelleL on Mon, Oct 05, 2009 at 23:44:57 from 71.213.97.46

My heart is with you man. It's a tough, tough thing. Take it easy this winter, maybe just take the whole thing off, then start up nice and easy in the spring? Winter running stinks anyway.

From Clay on Wed, Oct 07, 2009 at 17:34:01 from 67.222.231.10

Are you trying to use reverse psychology on me Michelle?;-) Since you said take the whole winter off, I keep thinking I might want to run in a few days;-)

Soreness is fading and the injuries that I have had seem to be fading with the soreness.

From MichelleL on Wed, Oct 07, 2009 at 17:46:53 from 71.213.97.46

Actually no. Seriously, take alot of time off. I know that actually will be torture, but there's less to be gained in the winter if you run than what you risk --you are risking the chance to 100% heal.

From Brent on Thu, Oct 08, 2009 at 12:02:01 from 66.7.127.219

Clay, lion queen as good advice. I would add would more thought, injury may return if you cannot determine the cause? Many injuries are a result of weak supporting structures. Running is very specific. There are many rubber band excercises to work those supporint muscles, tendons, etc. I would recommend a regiment for those supports, starting now.

Stay Kool, Best Recovery, B of BS Rools out

From Clay on Thu, Oct 08, 2009 at 12:33:35 from 67.222.231.10

Ya, I Know. I will be starting some strength training exercises to help get me stronger, especially the quads and the hip and the calves... I have a Bowflex which is resistance training, so I think its time for me to get busy just as soon as I am pain free. I updated my picture on the blog and it for sure tells my said story;-) It really is worth a thousand words, A thousand cus words that is!

Thanks for all the good advice.

From Clay on Thu, Oct 08, 2009 at 12:35:57 from 67.222.231.10

I meant to say sad story...

From Dustin on Thu, Oct 08, 2009 at 12:44:47 from 204.113.48.77

Sorry about your race. I had cramping issues this year also, as did many other people not quite sure why? Hope things go good for you the next few weeks.

From Burt on Thu, Oct 08, 2009 at 12:45:53 from 68.76.197.194

Now that's a hefty hunk of steamed out junk.

From MichelleL on Thu, Oct 08, 2009 at 13:29:59 from 71.213.97.46

That picture is so sad.

From MCKENZIE on Sat, Oct 10, 2009 at 14:27:06 from 75.169.112.147

Clay, Michelle told me about your new blog picture so I had to look. That makes me feel so bad for you! You are such an awesome guy and will have a lot of great races in the future..see you on the road!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.007.00

I was feeling pretty good so I went out this afternoon and ran some miles. I had some pain in my left upper leg but my injury on the other side seems to have healed up. I ran real easy and just tried to feel things out to see how I'm doing, after returning home I hopped on the elliptical for 20 minutes and then did some stretching. The pain in my left leg was pretty sore but now that is the next day(Wednesday) the pain seems to have subsided so that is a good sign. I might try and run again today when I get home from work and give it another try and see how it does. If it continues to bother me then I will probably take some more time off before I get going again, but regardless  I plan on starting my strength training next week so I at least I feel like I'm doing something and not being a lazy butt;-)

See ya later.

Comments
From Andy on Wed, Oct 21, 2009 at 12:42:35 from 159.212.71.17

Glad to see you out running again.

From Simmbad on Wed, Oct 21, 2009 at 21:00:50 from 67.182.233.167

Nice job today Bro. just go easy for a while.

From Brent on Fri, Oct 23, 2009 at 13:28:14 from 66.7.127.219

Rambo - a couple more weeks off from running may be the best thing in the long run, good time to get healed. Hey, with your workout attitude, you can keep in good shape cross training for a couple of weeks.

Clay, I am going to send you a personal email on something.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.400.000.000.003.006.40

I woke up at 7:30 and decided to get my butt out the door for a change. I ran 3.4 really easy miles (33:00) and then came home and jumped on the elliptical and did 30 Minutes on that and then did some stretching... My legs were lazy and achy during the run but then on the elliptical they felt a little better and then I decided to go through some of the leg strength training exercises that I will be starting on Monday, I just wanted to get a feel for what I want to do so I don't waste any time. I feel pretty good about the ones that I have picked and I am hoping they will help me get stronger in my legs, as far as running is concerned I will keep it light, like around 3 to 4 miles a day at a really slow pace and on days where I don't feel like running I will only do the elliptical, this is my plan through most of the winter. It felt good to actually do something today, it has been a long 3 weeks of laziness!

See ya on Monday.

 

Asic Nimbus 11 Miles: 6.00
Comments
From MichelleL on Sun, Oct 25, 2009 at 11:51:40 from 71.213.97.46

I saw some guy running yesterday and I thought to myself, if that's Clay I'm going to give him heck. What happened to my plan for you of taking the winter off?? :D I know it's easier said than done, and I am glad your injury feels healed up. Ease back in easy so you don't reinjure.

From Brent on Sun, Oct 25, 2009 at 15:04:04 from 76.8.201.223

Clay, like the positive vibes, stick to your plan, it will pay off.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.100.000.000.003.506.60

I woke up this morning with a Migraine and it was having its way with me! I got all my gear on and headed out the door, I ran out towards Payson and the pace was very slow, my back was stiff and giving me problems and then there was the Migraine... I felt like I was seeing things it was so bad, very nauseated, but I kept on a pushing. Towards the end of my run I thought I saw Michelle and some blond freak walking, I couldn't tell if it was really them mainly cuz my eye sight isn't the best when its that dark and then there was the migraine, I didn't dare stop for fear that it may be a mountain lion and it would eat me, again the head thing was really freakin me out! 3 Miles running and then 35 minutes on the elliptical and then I finished up with some strength training on my upper half, I hope these headaches subside soon they have really been giving me some problems as of late.

See ya tomorrow.

Kayano 15 Red & Black Miles: 6.60
Comments
From Simmbad on Mon, Oct 26, 2009 at 20:15:14 from 67.182.233.167

How much Cherry Pepsi are you drinking ?

Way to hang in on the run Bro. Get better soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.250.000.000.003.006.25

3.25 Miles on the treadmill in 31 minutes and then 30 minutes on the elliptical, I finished up with my strength training on the old legs; squats and such;-)

See ya tomorrow.

Kayano 15 Red & Black Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.250.000.000.002.005.25

20 Minutes Elliptical and the 3.25 miles on the treadmill in 31 minutes, I know really slow but right now its not about speed its about base mileage;-) I finished up with some strength training on my upper body, 2 sets of each exercise.

See ya tomorrow.

Kayano 15 Red & Black Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.120.000.000.003.006.12

30 minutes on the elliptical and then 3.12 miles on the treadmill in 30 minutes. I then did my strength training on my lower body, 2 sets of each exercise, I'm starting to sound like a broken record... I might try and go outside tomorrow for my run or I might just do the elliptical and call it a day, I'll have to see how I feel. The headaches have seemed to subsided so that is a good thing, now if I could just get rid of the extra 10 pound that I'm hauling around I would be a happy camper. I still have some pain on my right side in the upper hip and groin area but it doesn't seem to bother when I am on the elliptical and it is barley noticeable on the treadmill so I will just go with it for now.

See ya tomorrow.

 

Comments
From jeffc on Thu, Oct 29, 2009 at 11:33:01 from 167.207.128.101

Broken record = consistent. Just keep plugging away with what you can do. When you get all healed up you will be ready to go again.

From Brent on Fri, Oct 30, 2009 at 13:43:22 from 168.178.30.194

Clay, stay consistent, I would only do exercises that do not aggrevate, time to get healthy, we can have a biggest loser contest aftr the holidays.

Stay Kool, B of BS Rools out

From Clay on Fri, Oct 30, 2009 at 13:47:42 from 67.222.231.10

Brent-Sounds good on the biggest loser after the holiday's, I'm down for that!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.004.0010.10

I went outside and ran 6 miles via canal road towards mini GU corner and then once I returned home to my house I went out to the old barn and then back for another couple miles... Total time for the run was 55:18, just a nice easy pace (9:11 average)... After that I headed downstairs for 40 minutes on the elliptical and then I finished up with some strength training on my upper body and then some push-ups. While running the insides of my thighs were still achy but it was tolerable and then on the elliptical they felt better, no pain at all... I took yesterday off so I had a pretty good workout today and it felt pretty good, I'd still like to be pain free some day, maybe that will come down the road.

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.006.00

I ran out towards Payson for a total of 4 miles and then I headed downstairs for another 20 minutes on the elliptical and then finished up with 20 minutes on the Bowflex, upper body only, 2 sets of each exercise high reps. Total time for the run was 37:56, legs felt okay some of the same issues that I have been dealing with but not as bad as usual, I had some good tunes too which it made it cool.

See ya tomorrow.

Kayano 13 Red & Black Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lazy = rest;-)

Comments
From Superfly on Tue, Nov 03, 2009 at 23:15:03 from 208.117.127.110

Sad but it was Burger King:) I needed you to join and it would have topped off a good day of rest for you:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.002.006.50

I ran out to the base of Harry's Hill this morning and on the way out I ran into Michelle and Kellie and I think the 2 Heidi's, I could be wrong though. After chatting for just a bit I headed out on my run, I was able to just stay ahead of them so they didn't chick me. I think they were being nice as they changed their course, they were for sure gaining on me;-) Total running miles was 4.5 in 42:21 and then I did the elliptical for 20 minutes, after that I finished up with some push-ups and strength training on my upper body. The last half mile I was able to pick up the pace a little bit to a sub 7:30, but I felt pretty clunky and out of rhythm but it was good to pick it up a little bit. My back was giving me some problems and I had the usual aches and pains but it was all tolerable, so all in all a pretty good day.

See ya tomorrow.

Kayano 13 Red & Black Miles: 6.50
Comments
From Brent on Thu, Nov 05, 2009 at 22:47:10 from 66.7.127.219

clay, avoided the chicking, good work, nice to get some miles.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.506.50

I thought I had better get off my lazy butt and get out there and get in a run, I am really struggling right now to get motivated!;-( Between my back and my attitude it is really taking its toll on me. I ran out towards Mini GU corner and then back to my house which round trip is 4 miles, I ran it in 36:30 and then when I returned home I hopped on the elliptical for 25 minutes... My goal right now is to just make sure I get in at least 60 minutes of exercise each day and make that a combination of the two, running and then the elliptical, and then make sure I get my strength training in there to. My pace was around 9:00 but I progressed with each mile a little faster so I finished with an 8:25 mile. I will have to do my Strength training tonight as I ran out of time this morning, I had to take my daughter over to the high school so it kind of messed me up.

See ya tomorrow.

Kayano 13 Red & Black Miles: 6.50
Comments
From Brent on Wed, Nov 11, 2009 at 20:47:31 from 66.7.127.219

Clay, I am with you, always try to get in an hour, should not lose much that way.

STay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing really good today, but I have a bright hope for tomorrow.

 

See ya then.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing today...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.506.50

I felt okay this morning for a change, except for the back it was hindering me a bit. I ran out towards Payson 2 out and then 2 back, on the middle mile I picked up the pace to a sub 7:30 mile and then I slowed back down for the last mile. After the run I hopped on the elliptical for 25 minutes so between the two I had 61 minutes and then I finished up with some strength training on my upper body. All in all a pretty good workout for a change but as I'm writing this at work my back is stiff and my legs are dead... I guess no pain no gain, I just would like my back to loosen up a bit, I haven't had it this bad for awhile, in-fact years! I think it could be the in-activity of the last few months, I just need to stay consistent and I think it will get back on track again, at-least I hope it will...

See ya tomorrow.

Kayano 13 Red & Black Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.001.506.70

I slept in this morning but once I woke up I decided to venture out, it was a beautiful morning just a light skiff of snow, it was pretty. I ran out and ran pretty little hill and then back to my house, the back was a little bothersome and by the end of the run my legs were pretty much whacked out! I then came in and was going to hop on the elliptical but my kids were watching Transformers so I watched it with them, it was pretty cool by the way, and then I did 15 minutes on the elliptical after the movie... Now I need to go and eat something, I am pretty hungry.

See ya on Monday.

Kayano 13 Red & Black Miles: 6.70
Comments
From MCKENZIE on Sat, Nov 14, 2009 at 14:25:00 from 75.169.130.124

Transformers 1 or 2...I loved them both! good run, wish I had seen you but we were out earlier in the fun stuff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I just can't seem to get motivated! I wake to go on my run and I talk myself out of it, never had this problem before. I wonder if theres a bigger issue here??? Or is it just laziness??? I just don't know... I will see what I can do for this evening and try and get out there and get her done;-) I know I'm pretty pathedic!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.506.50

I was able to talk myself into a run this morning instead of talking myself out of a run;-) Ran the Payson loop today, just ran nice and easy, average pace was 9:10 and the HR rate was high at 152, total time was 36:52. After returning home I hopped on the elliptical for 25 minutes and then finished up with some strength training on my upper body. I felt good about myself getting out this morning and I hope that I can continue with the good vibes, we'll see what tomorrow brings.

Later.

Kayano 15 Red & Black Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.220.000.000.002.007.22

I came home from work and decided to go for a run, it was so nice outside with the sun shinning I just couldn't resist... It was probably one the best runs I've had in about 5 months my legs seemed to be in a good rhythm throughout the run and I was able to keep the average pace under 8:25 for the entire run, I haven't been able to do that in a long, long time. I really have no business feeling this could considering how lazy I have been lately, but it does give me some hope for the future. Its still slow compared to some but for me it was a major break through, and I can't help but get excited about it, but only for a minute;-) Average pace was 8:24 with my heart rate average at 158, way high I know but it felt good. Total time was 43:53, after the run I finished up with 20 minutes on the elliptical and then some squats and leg raises.

See ya tomorrow.

Asic Nimbus 11 Miles: 7.22
Comments
From Brent on Fri, Nov 20, 2009 at 17:24:01 from 168.178.30.194

Clay, nice to have one of those runner high days, they don't come often enough. If does say, your perservance has kept you in good shape.

Stay Kool, B of BS rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.003.0010.00

I woke up late as I really didn't have anything going this morning so I took advantage and slept in. My goal today was to make it out to Mini GU corner which I haven't done in a long time, I was able to reach that goal and then once I returned home I tacked on another mile around my house. I felt pretty good again today but the pace was a little slower than it was on Thursday, but thats okay;-) After the run I hopped on the elliptical for 30 minutes and then I finished up with some strength training on my upper body and some push-ups. I feel like I need to start adding a few more days of running just to get more benefit from the extra miles, so I will try that next, adding in a few more days of running and see how that goes. Average pace  for the 7 miles was 8:43 with my HR average at 146 (Better) total time was 1:01:06...

See ya on Monday.

Kayano 13 Red & Black Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I did not get up this morning mainly because when I woke up on Sunday my right hip was sore with every step! Its right on the hip bone on my side right at the top of the hip on the bone, I have no idea how I did it but running is not an option. I will try the elliptical when I get home and see if that aggravates it. I don't remember feeling anything wired on Saturday, I actually had a pretty good run, so I don't know what the heck to think?! I just can't catch a break! Hopefully it is just a minor set back, I was starting to feel pretty darn good too. If anyone else out there has had this I would like to know just to see  if there's a way to get it feeling better.

I'll let you know how the elliptical goes later today, but if there's any pain I will not do that either.

See ya later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Resting seems to be helping heal the hip pain, so I will take it easy for a little bit until I get Pain free and start up again... The elliptical wasn't bad but I could feel it a little bit so I am reluctant to do that either, I would rather get healthy than just get more injured than I have already been the last 6 months. So we will see how this week goes and then go from there.

See ya tomorrow.

Comments
From Simmbad on Tue, Nov 24, 2009 at 20:39:47 from 67.182.233.167

Sorry to here you are out again. But I do think you are being wise. Hang in there.

From Brent on Wed, Nov 25, 2009 at 14:17:45 from 168.178.30.194

Clay, man, you deserve a break, hope all goes well.

Stay Kool, HP Turkey Day, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Hip feels a little better today, but is still there... I will continue to take it easy through the end of this week and then see how I am doing later on in the week. I forgot to mention that yesterday was my Wife's 40th birthday, over the hill but as pretty as ever! Its a tradition to turn on the Christmas lights at our house on her birthday which is usually 1 month before Christmas. Those of you who know me have witnessed my light display and it isn't to shabby, a little white trash but not bad;-) But anyway, Happy Thanksgiving and Merry Christmas to you all.  Just a note; over 15 thousand lights, give or take a few;-)

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.530.000.000.002.006.53

I decided to go out and try a run and see how the old hip is holding up, and it seemed to do alright, it was still there but it was more than an annoyance than painful so I went with it... Ran out to the base of Harry's Hill and then headed back to the house, I took a couple of breaks along the way and just enjoyed the beautiful morning. My hip felt okay but its always hard to tell until later in the day so time will tell I guess, my average pace was 8:38 with my HR average at 153 and my total time was 39:11. My pace for most of the run was up beat and then the last mile I slowed down and took it pretty easy. After the run I jumped on the elliptical for 20 minutes and finished with some stretching, so all in all it was a pretty good workout I just hope I can keep it up in the weeks to come. Those of you who know where I live I hope you come by and check out the lights, they look pretty good. I'm still working out some of the bugs but so far so good.

 

PM- Hip is really sore again, so I am a little disappointed about that I will see how it is doing on Monday and then I will go from there... I can tell that its muscle because I can simulate the pain when I'm stretching and sitting down watching TV, bummer... The way things are looking right now I might be taking the rest of the year off and just start over again in January, pretty frustrated at this point and I can't figure out why I keep having these problems and all the set backs, but I also know I have to keep trying because if I don't I will be one stressed out mess!... I don't know?

Later

 

Merry Christmas

See ya Monday.

Kayano 13 Red & Black Miles: 6.53
Comments
From Brent on Sun, Nov 29, 2009 at 16:52:40 from 168.178.30.194

Clay, muscle problem, maybe try a new physical therapist. I have had more luck with a PT than a doctor on those type of problems. Just from my prespective, time off running is not all bad if you can find another workout passion. Hopefully, you enjoy biking, uphill on the bike can give you some killer workouts and keep your running condition.

Stay Kool, Hope for the Best, B of BS Roos out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.006.00

I didn't run this morning so when I got home from work I headed out for a little 4 miler. The hip felt okay after it got loosened up in fact it almost felt better after the run than it had all day which is kind of weird. Pace was okay at a 8:35 average and the total time was 34:38 I didn't wear my HR monitor so I have no info on that. After the run I jumped on the elliptical for 20 minutes and then finished with some strength training and some push-ups, I was glad to get it in and I hope I can do the same tomorrow.

See ya then.

Kayano 15 Red & Black Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

More Rest:-)....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still resting...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I'm still resting... I might try some running on Monday and test things out.

 

I will see you then.

Comments
From Brent on Mon, Dec 07, 2009 at 22:36:23 from 76.8.201.223

Clay, hope the layoff pays off

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.250.000.000.003.006.25

I came home from work and jumped on the elliptical for 30 minutes and ran 3.25 miles on the treadmill in 30 minutes, I felt okay as far as the hip goes but it is starting to get a little sore as I'm writing this I 'll see how it is in the morning. If my hip is sore then I will sleep in, I finished up with some strength training and then some push-ups...

 

See ya tomorrow.

Asic Nimbus 11 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today or yesterday or Thursday and I think I'm leaning towards taking the rest of the year off and just see how I heal. I just don't see the benefit of running once or twice a week and then never getting healed, and on top of that I don't even know if I will run a marathon next year or not, so whats the point of it all... I don't mean to be a boob about it but it just seems I have been injured this whole year so I need to try something different or I will never get back to running again, hopefully it will work out alright but who the heck knows at this point;-( I will post once a week or so just to let you all know I'm alive and then I can check in on all you guys and gals just to make sure you are not slacking!

Later.

Comments
From kellies on Sat, Dec 12, 2009 at 16:06:25 from 63.248.32.71

Dang injuries!! I will check in later to see what route you decide to take. Good luck with whatever running, or the rest of the year, brings :). Chin up~

From Andy on Sat, Dec 12, 2009 at 19:00:28 from 198.60.114.178

It seems like it has been a couple of years that you have been battling injury. Sounds like it is a good time for you to take a break and let your body get healthy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I'm pretty much feeling the same so no real changes. My brother-in-law is moving from Colorado in a week and he is bang up PT so I'm hoping he can help get to where I need to be, I'm tired of this crap and I want to get back to running period!!!

See ya.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest...

Comments
From Brent on Fri, Dec 18, 2009 at 14:59:43 from 168.178.30.194

Clay, are you able to cross train? Good luck with the PT.

Stay Kool, Happy Holidays, B of BS Rools out

From Clay on Sat, Dec 19, 2009 at 01:12:11 from 166.137.7.173

Brent- I can but it just seems to aggravate it, so I've been doing some stretching but that's about it. I have Been rolling it with a stiff foam roller but it hasn't Been doing much. I'm trying real hard to be patient and just taking it easy fir the next couple of weeks. My brother-in-law will be here next week so am hoping for some good things to happen there.

Thanks for checking in on me and Merry Christmas to you and your family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still taking it easy... Ran up the stairs and didn't feel any pain but when I stretch reality sets in and I know the injury is still there, but thats okay this is a good time to take it easy. I am putting on a little weight, but that is to be expected I have never been very good when it comes to eating, but I know I will lose it again when I get back to running consistantly, at least I hope I will.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.004.005.00

I decided to give my hip a try and so I ran 1 mile on the treadmill and then did the rest of the workout on the elliptical. Warmed up for 10 minutes on the elliptical and then ran 1 mile on the treadmill, with no pain, and then I did a workout on the elliptical and it kicked my butt! I did the trail race on there and it was pretty brutal, with no pain there which is a good sign;-) I think I still will take it easy between now and the end of the holiday season and then slowly build back up with a combination of running and cross training, I will take it easy and build slowly as not to have anymore set backs.

I hope you all had a Merry Christmas and best wishes for the New Year.

See you on Monday.



 

 

Asic Nimbus 11 Miles: 5.00
Comments
From Andy on Sat, Dec 26, 2009 at 15:03:33 from 198.60.114.178

Glad to hear there was not pain. Sounds like you are taking a very smart approach. Hope you had a great Christmas.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.250.000.000.003.004.25

Late night workout after work, 30 minutes elliptical and 1.25 miles on the treadmill. My hip felt okay, no pain but is a little sore as I write this. My brother-in-law the PT gave me some stretches to do to help my hip get better, I guess its my IT band that is giving me the problems, which is what thought so I will start to work it a little bit and then continue with the stretching and the stiff foam roller to help loosen... I will see how it goes this week and then see how I feel and go from there.

See ya tomorrow.

Asic Nimbus 11 Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.150.000.000.003.004.15

I was up at 7am and then down to my friend the elliptical, started out with a 10 minute warm-up and then headed over to the good old treadmill for 1.15 and then right back to the elliptical for the programed workout "The Fast Track" this is a pretty good workout as it peaks at 7 on the resistance level and pretty much kicks my butt!!! That workout lasts 20 minutes, I wanted to do a little more on the treadmill but held back as not to over do it, I just want to get my legs moving again and get the old muscles use to the working out...

My hip was okay, it was a little sore but I really didn't feel it during the workout so that is a good sign. I finished with some stretching and I think next week I will start doing some strength on my upper body and just slowly work my way back, I am also trying the Acai Berry supplement and the colon cleanse together just to see if it will rid my body of the unwanted toxins, its all natural so I will see how it goes.

See ya tomorrow.

 

 


Kayano 13 Red & Black Miles: 4.15
Comments
From Brent on Wed, Dec 30, 2009 at 12:37:03 from 168.178.30.194

Clay, nice workout - hope the Acai berry supplement is magic, have started that stuff also.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.150.000.000.003.005.15

I waited until after work to do my workout, started with a 10 minute warm-up on the elliptical and I ran 2.15 miles on the treadmill in 20 minutes and then I finished with 20 minutes on the elliptical ( fast track) kicked my butt again! My hip felt pretty good but yesterday I was bringing in the garbage's and I slipped and felt my groin muscle twinge and it is a little sore right now but I guess I will have to deal with it,  Hopefully its not to bad.

See ya tomorrow.

Asic Nimbus 11 Miles: 5.15
Comments
From MichelleL on Thu, Dec 31, 2009 at 00:11:12 from 67.41.235.37

Well that stinks to have a fall and have it affect your groin. At least you are running a bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.250.000.000.003.006.25

I started with the usual warm-up on the elliptical and then I alternated between the elliptical and the treadmill; 10 minutes running and then 10 minutes on the elliptical. Average pace for the running was 9:25, just nice and easy and then on the elliptical I just kept the RPM above the 90 speed, no resistance today on the elliptical... The hip felt pretty good and the groin seemed to do okay once it got loosened up, so all in all it was a better workout than I have had in awhile so very encouraging;-)

Happy New Year to all of you, see ya tomorrow.

Kayano 13 Red & Black Miles: 6.00
Comments
From Brent on Thu, Dec 31, 2009 at 15:55:44 from 168.178.30.194

Clay, what incline on you running on Milly? I would suggest, to reduce the impact, set Milly at 3%, and slow the pace if needed, works great for my knee issues. Hope you have a great 2010 year of running.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
968.72119.480.000.00222.801311.00
Asic 2130 Red Miles: 58.79Asic Nimbus 10 Miles: 149.20Asic 2140 Blue/Black Miles: 416.07Asic Nimbus 11 Miles: 232.52Kayano 15 Red & Black Miles: 331.91Kayano 13 Red & Black Miles: 58.88
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