"A Hefty Hunk Of Steamin Junk"

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

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.

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...

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.

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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.

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

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.

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.

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...

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

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.

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

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.

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.

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.

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;-)

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.

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.

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.

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

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.

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.

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. 

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.

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.

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!

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.

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.

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.

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.

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

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

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.

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

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.

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.

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.

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.

Rest... I will be running tomorrow.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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;-)

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;-(

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.

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.

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.

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.

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.

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

Later;-(

Feeling alittle bit better and I do mean alittle.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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.

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;-)

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.

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.

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

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.

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;-)

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.

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

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.

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.

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.

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. 

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.

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

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.

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.

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.

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.

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.

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:-)

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.

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.

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.

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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

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.

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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.

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

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.

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

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.

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.

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.

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!!!

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.

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

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.

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.

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.

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.