"A Hefty Hunk Of Steamin Junk"

I slept in this morning and it felt good! I headed down to the good old elliptical and did my usual 10 minute warm-up and then ran 1 mile on the treadmill at a 3% incline and then did the fast track program on the elliptical, 20 minutes, and then I finished up with another mile on the treadmill... I pretty much kept the pace slower than I have been as my groin was a little bit of a bother, but I was able to complete the workout which is a positive.  Its time to hit the showers and I hope to just take it easy for one more day and then tomorrow all the Christmas stuff will be coming down, lots of work;-(

See ya tomorrow.

I decided I wanted to head outside today and really enjoyed it! My groin was pretty darn good and I think my hip would have done better had I only ran 3 miles as apposed to the 4 miles that I ended up running, it did start to bother me just a bit towards the end. I finished up with 20 minuters on the elliptical and then I stretched and rolled my hip real good, it doesn't feel to bad right now but I will have to see how the day goes. Average pace was 9:06 total time for the run was 36:40, a little faster than what I have been running on the treadmill, but it didn't seem to be that hard so I just did what my legs would let me.

Off to Basketball with my son Ethan, its our first game.

See ya Monday.

Resting the old Hip...

I came home from work and finished the running around with everything and then I found time to run 3 miles out towards the stake Center, total time for the run was 27:51 and average pace was 9:09 and my HR was hanging around 150. My hip was a little bit of a bother but I was able to get through the run, after I finished the run I headed downstairs and jumped on the elliptical for 20 minutes and that was it for today... I hope to get out tomorrow but I will have to wait and see how I feel in the morning and then go from there;-) I felt pretty darn good on the run except for the hip, if I can just get that to heal I will be good to go.

See ya tomorrow.

Warmed up on the elliptical for 10 minutes and then did the program 6 on there and it is a tough one. It takes you from 1 on the resistance level all the way up to 10 which is the max it will go and then you wind back down and it takes 30 minutes to go through the whole program. After that I continued for another 10 minutes with the RPM  between 95 and 100 and then I finished with a 10 minute cool and then some stretching, so 60 minutes total on the machine and I felt like it was a pretty good workout, I like running better though. My hip was to sore to run today so I opted for the elliptical, I'll have to see how tomorrow goes.

See ya tomorrow.

I actually got myself out of bed and got my workout done in the morning as opposed to after work. I did a 10 minute warm up on the elliptical and then I did the Fast Track which tops out at 7 on the resistance but you have longer intervals at that resistance and it pretty much kicked my butt! I then did 10 minutes at about 90 on the rpm and then I did a 12 minute cool down and then I finished that up with some stretching and some push-ups. My hip felt real good I felt like I could have run but I resisted, maybe I will try some miles tomorrow depending on how it is feeling, but my groin seems to be healed up nicely so that is a good thing. Its My son Ethan's B-Day today the big 12 and he will receive the priesthood on Sunday so that is extra cool;-)

See ya Tomorrow.

I ran a mid afternoon run today, 3.45 miles in 31 minutes and then I jumped on the  elliptcal for 33 minutes; 10 minutes warm-up and then I did the fast track on the program for 20 minutes and it kicked my butt!!! I finished with some stretching and some push-ups. My hip did okay running, it hurt a little but it was tolerable, it felt better once I finished the elliptical.

See ya tomorrow.

My daughter had a basketball game early this morning at 8 o'clock so I had to do my workout after that. I started with a warmup on the elliptical for 10 minutes and then I did the back country program on the elliptical which is 30 minutes long and it took me as high as 7 on the resistance, longer intervals, and it was brutal! I then just kept it nice and steady for another 20 minutes with the incline at 20% for 5 minutes and then I finished up with some stretching. After the stretching I jumped on the treadmill for 1 mile at a 3% incline for 3/4 of a mile and then I cooled down for the last quarter mile. Hip was a little sore so I stayed inside on the elliptical and tried to get it loosened up, I am hopeful that by the end of the month I will see some improvement, with limited running and lots of cross training I'm hoping that it will fully heal up;-)

See ya Monday.

After returning home from work I found some time to run and headed out towards Payson at a nice and easy pace. My hip was feeling really good for some reason but I resisted the urge to run further than planned, 3.43 miles in 30:11 with an average pace of 8:48 my HR average was at 151... The pace was feeling pretty easy but my HR was telling me something different, oh well it felt like a really good run. I then headed downstairs and jumped on the elliptical and did a 10 minute warm-up and the I did the Contenders course on the programed workouts, which was 20 minutes and then I cooled down with 12 minutes at a comfortable RPM for a total of 42 minutes. I then had to cook dinner for the kids, my wife is not feeling well, so I took care of that and then finished with some strength training on the upper body and then some push-ups. I also did some stretching after the elliptical and I also rolled my hip, I hope my hip feels this good tomorrow if it does I will be extra happy!!!;-)

See ya tomorrow.

I headed out after work again today, I ran out towards mini GU corner at an easy pace. 3.53 miles in 32:11 average pace was 9:07 and my HR average was 148, after the run I headed down to the good old elliptical for 10 minutes of warm up and then 20 minutes on the Contenders Course and then some stretching. My hip feels pretty good again today just a little niggle at the end of the run but feeling pretty darn good, I hope it continues to heal and get back to normal;-) I'm now off to see my younger brother who's in the hospital, he is really struggling.

See ya tomorrow.

I didn't get a chance to do my workout until latter tonight, I went light on the elliptical at an easy pace rpm was between 85 and 90. I listened to my music and watched 60 minutes of Nitro Circus it ended up being 62 minutes by the time I was done and then I finished up with some strength training on my upper body and some push-ups. My hip is coming around but I just wanted to give it a rest from running as not to over do it, I will try some more running tomorrow and see how it does. Hopefully I can get out of bed in the morning, its getting harder to get it in after work;-)

See you tomorrow.

Rest... Hip Issues;-(

I got off work and decided to get my run in so I headed out towards Payson and I decided to go a little further today and ended up going 4 miles in 36:08 with an average pace of 8:57 and my HR average was at 149... My legs felt really clunky and out of rythum but by the end of the run they started to come around, my hip did pretty good just a niggle of pain here and there but pretty good really. After the run I jumped on the elliptical for a 10 minute warm up and then did the contenders course again and really pushed the hilly parts, I felt pretty good about it. I then finished up with 13 more minutes on the elliptical and then did some strength training and some stretching and then lastly some push-ups to round out the day. I feel really good about today, I worked really hard and it feels good and I hope for a good day tomorrow.

See you tomorrow.

I was finally able to get a run in this morning after all the basketball games and baskeyball pictures and so on and so on.... I ran out to the base of Harry's Hill, out and back, my average pace was 9:03 with my HR average at 150 total time was 39:56. I felt pretty good I haven't had a lot to eat today so my energy level was just a tad low but I wanted to keep it as easy as I could for the entire run. After the run I did some stretching and then rolled my hip to finish up, it seems like my hip is on the mend at least as far as rolling it is concerned. It use to hurt like the dickens when I would roll it and now it hardly so I hope I am on the road to recovery. No elliptical today I have done enough of that for this week:-)

See you on Monday.

I ran in the morning for a change and it felt good to get out and not have to worry about getting it in later today. I ran 4.47 miles out towards Payson and back and then I jumped on the elliptical for 10 minutes of warm-up and then I did the contenders course between the two it was 30 minutes. Average pace for the run was 9:11 total time was 41:05, HR was a little better at 144 so its starting to come down, I finished up with some strength training on the upper body and then some push-ups. Hip felt pretty good but is still just a niggle of pain here and there so it seems to be on the mend;-) Now I'm off to work for a few hours.

See ya tomorrow.

I ran after work again today and it was a beautiful afternoon! I ran in shorts and a long-sleeve shirt, it was hard believing that it was January;-) I ran out to the base of Harry's Hill and then ran back to the house  and my legs were a little tired towards the end, or should I say they lacked in energy. My average pace was 8:47 and my HR average was 147, after the run I jumped on the elliptical for 20 minutes and kept the pace pretty easy, no resistance today, after that I did some stretching and rolled my hip.

See ya tomorrow.

Rest...

I ran out towards Harry's Hill but turned the easy way towards mini GU corner, pace was slow as there was a 40 mile an hour headwind, it was brutal. It was nice on the way back as it was on my back all the way to the house, average pace was 9:09 and the HR average was at 149 total time was 40:52. Hip felt okay and the groin was just a niggle of pain and my legs were pretty tired for some reason, but it was still good to get out, after getting home I jumped on the elliptical for a 10 minute warm-up and then I did the Contenders Course which takes 20 minutes for a total of 30 minutes.

See ya tomorrow.

Ran after work again today and it was a nice short day, pretty warm but the wind was a bit of a factor again but I got through it. 4 miles in 36:39, average pace was 9:09 my hip felt okay but my legs felt trashed, just a niggle of pain in my hip and the groin was just alright... I did an easy light workout on the elliptical for 20 minutes and then finished up with some weight training on my upper body and some stretching.

See yo tomorrow.

My daughter had an early morning Basketball game so I did my run and workout after that, I started out with a 4.45 mile run out to the base of Harry's Hill the roads we slick and snow packed but not to bad... Average pace was 9:12 and my HR average was 147, total time was 40:56 after the run I jumped on the elliptical for a 10 minute warm up and then I did the contenders course for 20 minutes and then I cooled down for another 4 minutes, and then I finished up with some stretching and some crunches and some push-ups. My hip felt okay and my groin was good but my legs have felt tired and wiped out for most of the week, I hope they have a little more life in them next week, I guess we will see on that. I hope those running Painters today had the weather hold so they could get it in, I know how it feels to get dumped on, ala 2008 SG Marathon, it was brutal;-)

See ya Monday.

I ran after work again today and it was nice, shorts again, I ran out towards Payson and actually extended up the little hill into Payson, it felt good. I had no pain in my hip which was cool but I did have a niggle of pain in my left groin area, but it was tolerable. I did some strides  at the end of the run, 2 35 second strides and my watch said the pace was 6:40, it felt hard but I just tried to work on my form and I did okay. My average pace was 8:35 with my HR average at 146, total time was 44:16. After the run I jumped on the elliptical for 10 minutes and then did the contenders course for 20 minutes and then finished up with some strength training and some push-up. I was able to try out my new Kayano 16's today and they felt great, its always cool when you get some new shoes.

See ya tomorrow.

I ran after work again and I was able to run in shorts, kind of crazy I know but it was cool;-) I ran out towards mini gu corner but stopped a 1/2 mile short and then headed back to the house, I kept having to slow the pace down as this was suppose to be a easy run so I tried real hard to do that. Average pace for the run was 9:00 and the HR was at 146, total time 45:40, I felt pretty good on the run but I am feeling it a little now that I'm writing this. Hip is a little sore;-) After the run I only had time for 15 minutes on the elliptical and I kept that pretty easy, no resistance, and then did some stretching...

See ya tomorrow.

Another after work run today, the weather was a little cooler so I finally had to wear tights for a change. I ran the Loafer Canyon Rd for some uphill training and then some downhill training on the way back. I took it easy on the down hill but had some sub 7:30 pace stretches and then some slower pace efforts as not to over do it... Average pace for the run was 8:38, total time was 35:02, after returning home I jumped on the elliptical and did my standard 10 minutes warm-up and then did the contenders course and then I did some stretching and some strength training and push-ups to finish up. A pretty good day as far as working out goes, I'm pretty happy with the effort.

See ya tomorrow.

After work run and it was nice again;-) I just kept it nice and easy, average pace was 8:40 and total time was 44:06. I think my HR average was around 146, my legs felt really tired towards the end,  I think they were tired from the hard workout yesterday. After I finished the run I did 15 minutes on the elliptical at a moderate pace and thats about it for today. I ran into Pat and Kent and some other guy at the stake center they were just heading out, they are very good runners. I plan on some really easy miles tomorrow, I want to see if I can go a little longer running on Saturday but that all depends on how I'm feeling.

See ya tomorrow.

I didn't get out today. It wasn't really laziness just work and then no time after work, see you tomorrow.

I had to wait and run later in the day today as My son Ethan had a 7 am basketball game with deacons and then my daughter had a basketball game and then Ethan has another game at 2pm so I squeezed my run in between the two. My goal was to run 7 miles and then 30 minutes hard on the elliptical, I ran out to mini GU corner and back to the house and then I ran another mile close to the house. I felt really good except the last mile the top of my foot started to hurt real bad, almost like it had a cramp or something, it didn't hurt while doing the elliptical so that was good. I'll have to watch it and see if it flairs up again, I don't want anymore set backs. Average pace for the run was 8:38 with my HR average at 151, a little higher than I would like for that pace but I'll take it, total time was 1:00:33... I did the Contenders course on the elliptical with a 10 minute warm up, I finished the day with some stretching and some push-ups, I feel really good about today;-)

See ya on Monday.

Another beautiful afternoon run, shorts and a long sleeve shirt, it was simply priceless. I ran out to Payson via canal road and extended up the little hill, I didn't push it though. Average pace was 8:38 with my HR at 147, total time was 44:33. I found out that my shoes and the way that they were laced were giving me the problems with my foot, I re-laced them and then it seemed to help, it is a little sore still but tolerable;-) I ran 3-100 meter strides, the pace was very difficult but I didn't really see what the actual pace was. After the run I jumped on the elliptical and did my usual for a Monday, 10 minute warm up and then 20 minutes on the Contenders course for a total of 30 minutes, the effort was up beat and it felt pretty good. I finished the day with some strength training on my upper body and some push-ups, I hope to get my workouts done in the morning from here on out, that is if I can get my lazy butt out of bed!!!

See ya tomorrow.

I was finally able to get my lazy butt out of bed for a change, it felt pretty darn good! I headed out towards mini GU corner and just as I crossed woodland hills drive I got my doors blown off by Tyler and Michelle, they were flying! It was good to see them and talk to them I've missed that in the mornings, but it has been nice running in the afternoons but my goal now is to run mornings from here on out. I kept the pace real easy as I was tired still from the workout yesterday afternoon but I was surpirsed at how well my legs did considering the short turn around for recovery. My average pace was 9:00 with my HR average at 142, total time was 46:10, I know its slow but I need to take advantage of the recovery days;-) I finished up with 20 minutes on the elliptical at a moderate pace, no resistance, the average RPM was at 90 so pretty much up beat. I finished up with the usual strecthing routine and then some ab work, I feel pretty good about today... I hope it continues:-)

See ya tomorrow.

I had a real ruff night last night and I only got 2 or 3 hours of sleep so needless to say I didn't  get up and do my run this morning, but I was able to get it done after work... I ran up past Mount loafer school and up loafer canyon road and then once I got to the stop sign I headed towards the mailboxes but I stopped a half mile short. At the stop sign there is a 100 meter hill that is pretty steep and I decided to do some hill repeats, I did 3 hill repeats and my legs felt pretty good, pace was below 7:50 so it was pretty up-beat and I felt like I could have done more but I didn't. I then just cruised home at an easy pace and tried not to push the downhill parts, average pace was 9:03 with my HR average at 149 total time was 45:58. After the run I jumped on the elliptical and did the Contenders Course, 20 minutes, and then I cooled down for 10 minutes after that I did my strength training on my upper body and then finished with some push-ups.  I feel pretty good about today and even though I was a little tired I was able to get it done and that's a good thing, Hopefully I'll be able to get it done in the morning tomorrow, here's to better sleep tonight;-)

See ya tomorrow.

I ran out towards Mini GU corner, but stopped short, and then headed back to the house after that I did a mile loop around my house. I jumped on the elliptical for a 12 minute cool down and then did some ab work for a few minutes. I do know one thing I need to do the elliptical every day just to keep things loose, I strteched after my run and it was no fun I usually stetch after the elliptical and I am alot more loose after I do that than when I run, so I plan on doing that at least a little each day I'll do anything to stay loose. Average pace for the run was nice and slow 9:04 total time was 55:30, HR average was 144... I have to say everything is feeling good so I am hoping that I am finally getting healthy again, knock on wood;-)

See ya tomorrow.

Rest...

My goal today was to go all the way out to GU corner and back and then if I felt good enough I wanted to tack on a couple more miles around my house for a total of 10 miles, but that would all depend on how the legs were feeling. I also wanted the pace to be up beat but not to over bearing. I started with a progression run 8:33, 8:24, 7:44, I then took it easy from there to GU corner 8:44. On the way back I just wanted to keep the pace up beat, I know this isn't blazing speed but its a start in the right direction, 8:16, 8:28, 8:24, 8:18 this one felt really good for some reason, 8:04 feeling good, 8:10 was staring to feel it a little bit but still pleased;-) My legs felt strong for the whole run, just a little tired on the last mile but still good. I'm real excited and I hope I can continue to get my speed back and get these all down to the low 7 minute miles, but I think I'm on the right track.

Average pace was 8:19 total time was 1:23:39 Average HR was at 155, My lungs need to catch up with my legs, but I really feel good about today, I know its not fast but it is coming along.

See ya Monday.

Another after work run today and the weather was simply beautiful! I headed out towards Payson and extended up the hill and my legs were feeling it for most of the run, they were still tired from Saturday's run I'm sure so I took it really easy. My average pace was 9:03 with my HR average at 146 total time 46:23, after the run I jumped on the elliptical for 20 minutes but no resistance today as my legs are hammered! I finished up with some strength training on my upper body, 30 minutes, and then some push-ups. I hope my legs feel better tomorrow, they were pretty worn out today.

See ya tomorrow.

I was able to get my lazy butt out of bed this morning and get out the door and I forgot how cold it is in the morning, but it felt good. I ran out to Pretty little hill and did that little loop and then headed back to the house, my average pace was 9:23, I'm not sure what the total time was, I'm at work and I don't have all the information with me so That's the best I can do. My legs were very very tired and I had a little niggle of discomfort in my upper hip but when I would stop and stretch it would help so I'm not to worried. I also did 20 minutes on the elliptical at a moderate pace and then some stretching. My legs are really feeling it and they just haven't recovered from Saturday, I'm hoping that they will soon. I will keep things nice and easy for the rest of the week, no hill work or speed work either.

See ya tomorrow.

I ran after work again today and man do you get spoiled with the great weather and the warmth, simply amazing! I ran out to Payson and exteded up the little hill and then I turned for home. when I started out my legs were feeling a little tired but after a mile I started to get in a pretty good rytnum and continued that until the finish. My average pace was 8:37 with my HR average at 148, Total time was 44:29 my legs seemed to have all the stiffness gone and they felt pretty good really... After the run I did 20 minutes on the elliptical at a moderate to hard pace average was between 90 and 95 RPM, it felt pretty darn good;-) After that I finished up with some strentgh training on the upper body and then some push-ups.

I'm really happy with the today, I feel like I am on the right track for a change and I am getting excited again about running.

See ya tomorrow.

I ran out towards Mini GU Corner but in the words of Frank Castanza, "I stopped Short". As good as I felt yesterday is as bad as I feel this morning, My legs just gave out on me and it was all I could do just to get back to the house. The only explanation I can give is the short turn around for recovery from yesterday afternoon to this morning, they were totally dead! It was slow moving throughout the run, average pace was 9:22 with my HR average at 138, total time was 47:23. After the run I jumped on the elliptical for the standard 20 minutes with no resistancce, it was sure determination that got me through todays run because I just didn't have it and I hope tomorrow I feel a little better;-)

See ya tomorrow.

Rest...

I ran out to Gu corner in the late morning, my daughter had an early basketball game so I had to wait until after that to head out, my goal was just to keep a pretty even pace throughout the run  and I felt pretty good about it. My average pace for the first 7 miles was just under 8:30 and then I picked it up the last 3 miles and averaged around a 8:10 mile, I felt pretty good the whole way except for the last mile I started to feel it alittle bit then but not bad. Average pace for the run was 8:23 with my HR average at 150, total time was 1:24:52. After the run I did my standard 20 minutes on the elliptical with no resistance, just kept a nice easy pace. I really had a hard time getting out the door today but I was able to kick myself in the butt and get it done! Now its off to my son Ethan's basketball game, it never ends does it...:-)

See ya Monday.

I ran out to Payson and back via canal road, it was a pretty nice morning and I was able to keep the pace up beat for the most part, I had a couple miles that were sub 8:15 minute miles in the middle of the run. I have been trying to fight back a cold the last day or so and I was feeling a little bit light headed and my muscles feel kind of wobbly, I really felt it on the elliptical. My average pace was 8:30 with my Hr average at 150, total time was 43:52 my Garmin has been acting up. After Saturday's run it was low on battery and so I went to charge it and it wouldn't charge and then it wouldn't turn on until I re-set it and then it almost died on me today, so I don't know what to think;-( I did 30 minutes on the elliptical, 10 minute warm-up and then I did the contenders course which is a 20 minute workout and resistance up to 5, it kicks my butt pretty much. I finished up with my upper body workout 30 minutes and then some push-ups. I hope I can stave off this cold and not let it over take me, I don not want to get sick at this point...

See ya tomorrow.

I'm not feeling good, taking the day off. Darn cold!!! I hate it!

Later:-(

I'm still feeling like crud, so this will be another day off! Oh well this was suppose to be a cut back week anyway, so the drop off will be a little more than planned. Hopefully by the end of the week I can get some runs in but who knows, that will depend on how I am feeling.

See ya tomorrow.

I'm still feeling like crapola! The way things are looking I might be out the rest of the week, but I'm holding out hope that I will feel better by the weekend so I can get in a run, I'm okay if I can't run anymore this week. I would hate to have it turn into something worse and I can handle having a cold cause I know it will get better soon as apposed to a running injury that takes forever to heal;-)

See ya tomorrow.

Rest...

I picked up a fever last night and I am on no sleep, a very rough night! I am feeling a little better right now as I write this and my fever has broke, I hope,  but needless to say no running today, I am hoping that I can get back to it on Monday.

See ya Monday.

Afternoon run today and I am still feeling a little bit under the weather but I was able to get out and go for a nice easy run. I will try and increase my miles a little each day and see how I feel. I ran out towards Payson via canal road and just went nice and easy, I was hacking a long the way  but it seemed to settle down as the run went on. Average pace was 8:52 with my HR average at 145, I still seem to be fighting this darn cold, total time was 27:57. After the run I jumped on the elliptical for 20 minutes and the RPM was upbeat at 90 to 95, no resistance.  I plan on running in the morning tomorrow and for the rest of the week, but lets see how I feel;-)

See ya tomorrow.

Afternoon run again today, for some reason I slept through my alarm. I tried the whole run to take it easy but I could feel I was breathing harder than normal so I would look down at my watch and realized I was going way to fast, so then I would back down some more but then day dream and lose track again. My average pace was 8:26 and my HR average was 156, way to high and working way to hard for an easy run, total time was 42:57. I had one mile that was at an 8:00 pace, so I will call that a marathon pace even though it wasn't. After the run I jumped on the elliptical for 20 minutes at a moderate to hard pace, RPM above 95 for most of the workout no resistance. I might run some hill repeats tomorrow again if I'm feeling like it but  I will have to see;-) I feel pretty good about the workout today, I finally feel like I am on the other side of this cold, knock on wood... I've been struggling with some things lately and  feeling a little down and feeling sorry for myself I need to pull my head out I know! Does anyone want to join in on my pity party, anyone can join, its free;-)

See ya tomorrow.

I getting to be a broken record but here it goes... Another afternoon run today and I wish I would have run in the morning because it was a BJ Thomas day except it was snow drops falling on my head as apposed to rain drops;-) I ran out to Payson and extended up the hill and the old legs were a little tired today but thats okay it helped me slow down a bit but my average pace was still probably to fast for a recovery run but oh well. Average pace was 8:47 and the total time was 45:19, HR average was way high at 151. I think my HR monitor is acting up because that just seems way wrong, it might be time for a new battery... After the run I did the usual elliptical workout, 22 minutes with no resistance and I hope tomorrow to do the hill work that I had plan for today but it didn't work out.

Thats about it, see ya tomorrow.

I ran in the afternoon again and it was a shorts day so that was nice. I ran up loafer canyon road to the stop sign and then ran up the 100 meter hill and started to do my hill repeats. My goal was to do 4 to 5 repeats and they went like this 1- 7:21,  2-7:26,  3-7:20,  4-7:25, 5-7:15. I feel pretty good about those as it is an 8% grade, according to the sign at the top of the hill that is, I would rest the length of the hill going back down so about 100 meters. After that I headed back to the house at a comfortable pace, all mostly downhill, and one of those miles was at a 7:47 pace but it didn't seem like I was running that fast. Average pace for the run was 8:35 HR average at 152, total time was 48:08. After the run I jumped on the elliptical and did the Contenders Course with resistance up to 5 and I kept the pace at moderate to hard through out. I feel good about today its good to have it in the books.

See ya tomorrow.

I was finally able to get a good nights sleep for a change and the plan for today was to just take it easy and just run 3 miles and no more and do it at a nice easy pace. I ran out towards Payson via canal road and it felt so nice to be out in the morning for a change, my average pace was 8:50 with my HR average at 150 which really tells me that my HR monitor is not working right, I wasn't even working hard, total time was 29:13. After the run I ran the elliptical for 22 minutes and the pace was up beat between 90 and 95 on the RPM meter. I didn't want to over do it today as not to wear myself out for tomorrow, my goal is to run 12 miles, I finished up with some strength training on my upper body for 30 minutes and then some push-ups.

I feel really good right now I just hope that it continues, my main goal is to get my weekly daily miles up tp 8 miles a day and then do a long run on the weekends... Friday's will always be my easy day just to let my body recover, I feel like I'm on the right track.

See ya tomorrow.

I slept in this morning and didn't get out the door until after 7:30 and headed out towards GU corner, my legs were feeling alittle tired from the get go so I knew it would be a tougher run than what I have been use to. I ran into some wind about a 1.5 into the the run and it was pretty strong head wind, but I made it out to GU corner (osborns) and then headed back towards Salem, at about mile 7 my legs started to really get tired so 12 miles was really becoming a question at this point.  I took a little break and had some GU and then started back at it, once I got back to the house I headed out towards payson to tack on 4 miles to make it an even 12 and I just tried to stay with it and I did pretty good until the last mile and then my legs were just gone... I think running yesterday maybe did them in, I have been taking Friday's off but I felt so good I didn't want to waist a day but oh well I got er done! Even though I didn't feel like it I jumped on the elliptcial for 21 minutes but I kept the pace nice and easy, after that I did some stretching. Average pace was 8:43, total time was 1:45:05. HR average was at 146.

Time for some food.

A beautiful morning run today along salem canal road and my legs were feeling very tired and wanted to go slow so I let them. My plan for this month is to do 6 miles a day during the week except Friday's and then a longer run on Saturday's and then I will continue the elliptical as well. Average pace was 9:17 with my HR average at 138 total time was 56:22, and then I only had time for 12 minutes on the elliptical. I will need to get up a bit early on Monday's and Wednesday's or I want have enough time to do my strength training, I then did my strength training and some push-ups. I want to go to the track this week and do some speed work, maybe tomorrow or Wednesday, I will have to see how the old legs are recovering;-)

See ya tomorrow.

I headed out towards Mini GU corner and the plan this morning was to do 3@400 meter repeats with a 400 cool down between each repeat. My legs were not feeling real good from the start but I got through it, I warmed up with 1.5 miles and then started my first repeat and they went like this; 1-1:39(6:38) way to fast, 2-1:43(6:54) a little better, 3-1:46(7:04) more like it, my HR was like this 154, 149, 154, I felt like I was breathing way harder than that but who knows. I didn't feel real good on the way back my legs were totally dead, but they were dead from the start of the run so I don't know whats up with that. Average pace for the run was 9:08 average HR was 141, I ran really slow on the way back it felt like my legs were hitting the wall!!! I finished up on the elliptical for 20 minutes at a moderate pace, rpm was between 90 and 95. I hope my legs feel better tomorrow, because they sucked today!

See ya tomorrow.

I slept through my alarm again so it was an afternoon run today;-) I dropped my son Ethan off at soccer practice at the loaferview park and then headed out on my run, I went out towards mini GU corner and ran into my Brother and then ran with him for a few miles and I left him and headed back to the park to pick up my son. I then tacked on another mile while I was waiting for him to finish up, my legs were still tired and not real responsive and a little niggle of pain in my left groin again but not to bad. Average pace was 8:51 average HR rate was 143 total time 1:04:11, I went a little more than usual because I knew I wouldn't have enough time to do the elliptical today, we are on our way out to eat as a family... I hope my legs will feel better soon they have been dead this whole week and I don't like it, Hopefully as the week goes on they will perk up;-)

See ya tomorrow.

I ran in the early afternoon today, my son Ethan had some minor surgery on his foot so after I got him situated I went over to the office for a few minutes and then he started to call me every few minutes saying he needed something so I headed home. When I got home he was sleeping so I headed out for a run, the wind was blowing a hundred miles per hour and then it started to rain on top of that so I headed for home. I got home just in time as it really started to pour, so I jumped on  the elliptical and push it pretty hard for 40 minutes. I started with a 10 minute warm up and then I did the Contenders course for 20 minutes with resistance up to 5 and then I cooled down with another 10 minutes to round out the 40 minutes... After that I did my strength training on my upper body and then I finished up with some push-ups and some crunches on the big rubber ball, I felt pretty good with the effort but my legs on the run were still showing some serious fatigue, but oh well at least I got her done today. Average Pace for the run was very slow, 8:51 HR average was 143 total time was 29:25

Groin was a little tender at first but then loosened up, I'll see ya tomorrow.

Rest... I wanted to run today but thought I would relax and try and go longer tomorrow with fresher legs, so I'll see you then...

I slept in this morning and didn't get out until after 7 but I headed out to Osborns and then hooked up with Tom and ran a few with him and had a nice chat and then I headed back towards the house. The pace on the way out to Osborns was up beat sub 8:30 and then Tom was taking it easy so I just cruised around the riverbottoms for awhile and it felt good. Then I got a drink at Osborns and then headed for home the pace was upbeat on the way back except I hit some head wind that slowed me down on a few of the miles. When I got to mile 11 I told myself that if I could average under an 8:30 mile for the last 4 miles then I can fore go the Elliptical, so here we go; 11-8:21, 12-8:33 lost it just a titch here, 13-8:23, 14-8:10. I was tired on that last one but gave it all I had to the end, and finished pretty strong with tired legs and with still trying to get my speed back, but I'm happy with the effort. Average pace 8:35 and my average HR at 147, total time was 2:00:25. It was fun running with Tom it made those middle miles go by fast, I still have a long way to go  I'm about a minute slower than I want to be for tempo pace so I need to work on that, but I feel I'm on the right track.

See ya Monday.

A nice evening run today, I slept through my alarm and had some things to do after work so I ran after that.  I ran the Payson loop via canal road, pace was a little up beat but towards the end I slowed her down and just cruised in. Average pace was 8:43 and my HR average was 146, total time 54:20 after the run I finished up with some strength training on my upper body and some push ups, time for a shower;-) No elliptical today I just don't have the time...

See ya tomorrow.

I didn't feel real good today so I just went small. I just am not feeling the inspiration the last week or so, I need to kick myself in the butt, I'm having a hard time getting out of bed in the morning and then it takes everything I have just to get out the door in the afternoon. I'll keep at it though and just do my best... Average pace was 8:57 and my HR average was 142, total time was 39:40. No elliptical again as I have run out of time, see ya tomorrow.

Laziness....

Another glorious afternoon run today, and it was beautiful!!! I did a 2 mile warm up and then the goal was to do a 2 mile tempo and test the waters for speed, I headed out towards mini GU corner and here are my splits; 6:56(160), 7:13(161). The second mile I was trying to get it closer to a 7:30 pace but I was still a little fast, the first mile I was almost red lining, but my heart rate didn't show that I had a lot of heavy breathing though. I did take a 60 second walk between each one, so at this point I really don't know what my max HR is because both paces the HR was the same even though the second one I wasn't trying as hard, so I don't know... After the tempo I took it easy on the way home, 2 miles, average pace was 8:10 with my HR average at 150, total time was 49:24. After the run I jumped on the elliptical for 25 minutes with 20 minutes of that being at a moderate to hard pace, finished with some strength training on my upper body and some push-ups.

See ya tomorrow,

I was able to get out in the morning for a change and it was a little brisk! I ran out to Payson and back via Canal Road, kept the pace easy on the way out but on the way back I wasn't paying attention and I speed up up on the middle miles, but on the last mile I slowed her down. The middle miles were 8:16 and 8:29, average pace was 8:43 and HR average was at 149, total time was 53:20. No elliptical today, just trying to keep it easy for today. Tomorrow I don't plan doing more than 10 miles and I plan on keeping it easy too, but I will see how that goes...

See ya tomorrow.

I woke up at 6am and got my son Ethan off to a scout pow wow, and then I headed out towards Osborns and my goal today was to do at least 8 miles and and no more than 10 miles. I felt okay going out to GU corner (Osborns) and then on my way back I started to pick up the pace without even knowing. Starting with muile 5 my splits went like this; 8:23, 8:27, 8:16, 8:11, 8:03, and then finished up with a 8:16 to round out the 10. The good thing about today was I seemed to get stronger as the run went on, I know I wasn't really at MP but I think it was a pretty good tinman tempo for the last 5 and I felt I could have gone a little bit more but I needed less miles this week as I went pretty long last week. My average pace was 8:29 with my HR average at 146, total time was 1:25:49. After the run I jumped on the elliptical for 20 minutes at a moderate pace, RPM at 90 and then I finished up with some strength training on my upper body and then some push-ups. I'm pretty happy with the effort and I think I am on the right track;-) I did see my brother Curtis out today but I was pressed for time and so I didn't get a chance to run with him, but he was looking strong!

This is my 5 day of no Cherry Pepsi's and I've had no headaches at all, my plan is to cut my intake in half and see if it makes a difference in loosing a few pounds;-)

See ya tomorrow.

I ran the Payson loop this morning and man was it dark out, you just have to love the time change;-) I kept the pace easy all the way and then when I was done I did my strength training to finish up, average pace was 8:45, total time 53:16. I didn't have time for the elliptical today, but my plan is to continue with the 6 miles a day on the week days and then maybe increase to 7 miles next week, this is my 3rd week at this mileage so I am hoping I will be ready to increase next week. I will continue at alternating the long run every other week and then have a less longer run on the off week. I plan on continuing the elliptical on the easier days and then on the harder workouts take those off as not to over do it.

See ya tomorrow.

A beautiful afternoon run today and it was so nice being out there in the nice sun, it does a body and soul good! A few weeks ago my Step-son Mason threw down a challenge to me to run 1.50 in under 10 and a half minutes, he is on the high school soccer team and they had to run that to make the team. Mason did it in 9:42, which is pretty quick. I knew it would be tough to accomplish with my lack of speed training but I had to show him that I could do it! So today was the day, I headed out towards mini gu corner I warmed up with 1. 5 miles and then I went for it. I had some head wind so I knew it was going to be close and I kind of eased into it as not to over do it. I was feeling pretty good after a mile but I was struggling towards the end and my HR at the end was up over 170, so I would say that is my V02 max! I did it in 10:18 and I was pretty stoked because he wasn't giving me much of a chance!!!  I think with a little bit of training I could get it down under 10 minutes, but that remains to be seen. After the victory I just cruised home, average pace for the run was 8:00 and my HR average was 154, total time was 48:53. After the run I jumped on the elliptical for 22 minutes, no resistance and the pace was moderate. I feel really good about today and hopefully I can walk tomorrow;)

See ya later.

Another morning run under my belt and boy was it dark, it's hard to get use to... I ran the payson park loop and my legs were pretty tired from the hard workout yersterday afternoon, so the pace was slow and easy. Average pace was 9:11 with my HR average at 139, total time was 56:26. After the run I jumped on the ellipticasl for just an easy 10 minutes to loosen up the legs and then I finished up with my strength training on my upper body and some push-ups. Thats about it for today I am pressed for time so I got get going.

See ya tomorrow.

Lazy...

more lazy;(

So my goal today was to get out by 6:30 and get in a longer run but as luck would have it, it didn't happen. I was suppose to drop my son Ethan off at the church for a service project and then I was going to head out after that, but when we got to the church at 6:20 no one should up. so after waiting for another 15 minutes and no one showing up we headed home, my wife was going to drop my daughter off at the school so she could catch the bus with the track team but since I was up I told her I would do it. By the time I did that it was after 7:30 and I was out the door at 7:40, so I was not a real happy camper! Oh well now to the run, I headed out to GU corner and then down into the river bottoms to my 5 mile mark and then I headed back to Osborns and was really thursty so I fueled up... I was able to chat with Pat loss for a bit and then I headed back towards the house, I decided to run some what of a progression run beacause I new that I wouldn't have time to run as far as I wanted so here are my splits; 8:42(159), 8:39(142) not real great, 8:29(143), 8:15(152) better, 8:15(151) pathedic, 7:59(151) better... Starting to back back down now,  8:03(152), 8:12(159), 8:36(154), 8:36(152). I guess it was kind of a progression run but it wasn't the best. Average pace was 8:23 HR average was 151, total time 1:24:49...  I ran into my brother Curtis again but as I was pressed for time I didn't have time stop and chat, and I didn't want to get my butt kicked again. After the run I did my upper body strength training and then after I was done I just felt like I had to do a little more so I jumped on the elliptical for a 10 minute warm up and then I did the contenders course which progresses from 0 on the resistance up to a 5 and then it backs back down to a 2 and the it moves back up to a 5 and then back down to 0 to finish up. I finished up with a 5 minute cool down for a total of 35 minutes so I feel a little better about the workout today.

See ya Monday.

Another afternoon run today with two parts to it.  The first part I ran out to payson and then back to the house and then I had to drop my son Ethan off at soccer practice and then from there I ran  2.61 miles more which made a total of 7.61 miles. Average pace was 8:30 with my HR average at 147, total time was 1:04:35 I had one up tempo mile in the middle (8:10) so I counted that as a MP mile. I had some pain in my groin area again but it was tolerable, and some discomfort in  my left hammy but not to bad. I finished up with 10 minutes easy on the elliptical with no resistance and then my upper body weight training and some push-ups. I hope to do a morning run tomorrow but lets see if I can actually get my darn butt out of bed.

See ya tomorrow.

Finally a morning run!!! I ran out towards GU corner but stopped a half mile short as this is my 3.5 miles from the house so that was my turn around point. I kept the pace nice and easy, my legs were still feeling the affects of the workout from yesterday afternoon so I kept her nice and easy. Average pace was 9:00 with my HR average at 142, total time was 1:03:49, I was able to pick it up the last half mile and finish strong. After the run I jumped on the elliptical for an easy 20 minutes with no resistance and then I finished up with some stretching and some core work out, that's about it for today I feel good about getting up and getting it all done in the morning it always seems to make the day go better.

See ya tomorrow.

Another beautifaul afternoon run today. Ya, thats right I couldn't get my lazy butt out of bed again. I ran loafer canyon road up to the mailboxes and then down to Harrys Hill and then back home, I tried not to push it on the downhill sections but kept the pace at 7:30, the splits were; 7:30, and 7:28 more flat than downhill on this one. Average pace was 8:23 with my HR average at 151, total time 59:51. This is a very solid hill work out half is up hill and then half is downhill and I think I will reverse the direction next week and go up Harry's hill first and then finish down loafer canyon to canal road and then home, I think it will be slower that direction. After the run I jumped on the elliptical for a solid 15 minutes no resistance and then my upper body strength training and some push-ups. I have to do a morning run tomorrow, to much going on in the afternoon.

See ya then.

I got my butt out of bed for a change and headed out towards GU corner but did the standard stop a half mile short and then head back to the house. Legs felt good and I kept the pace easy and had some pretty good strength towards the end of the run which was really cool, its the best I've felt in a long time. Average pace was 8:54 with my HR average at 146, Total time was 1:03:17. After the run I jumped on the elliptical for 20 minutes and kept the pace moderate after that I stretched and did some crunches on the big rubber ball.

On a side note I had to have a chunk of my face removed a couple of days ago and they are checking for cancer, it shouldn't be a big deal but there is always that uneasiness. My brother had a similar thing removed and had to have some radiation but mine was a little different, and I had my blood checked about a year ago and everything was fine.  But again there is still some uneasiness, if you know what I mean;)

I had a great run today and I will have a lighter day tomorrow so I will see ya then.

Later.

Rest...

I ran out to the river bottoms via canal road and the pace was up beat, after hitting my 5 mile mark I ran into Tyler and we chatted for minute and then he went up around the golf course, I tried to stay with him but after about 20 yards I was done;) I did keep a gap and it felt like he was pulling me along that little two mile loop I had splits of 7:48 and 7:52. After that I headed back to GU corner and fueled up and ran into Tyler again and we ran from GU corner back to my house and the pace was a little taxing for me but Tyler wasn't even breathing hard;)  the splits running with him were: 8:02(146), 8:13(151), 8:00(152), 7:44(156). I thought we were going faster than that mainly because of my breathing, but it was still fun. After running with him I ran out to the old barn and back which is a two mile loop just to finish up and those splits were, 8:07(151) and 8:26(150). My average pace for the run was 8:13 and my HR average was 148, total time was 1:56:00 even. I would like to thank Tyler for running with me it was really fun, he's in great shape right now. After the run I jumped on the elliptical for 20 minutes at a hard pace RPM was above 95 to 100 and then after the elliptical I finished with some strength training on my upper body.

I feel really good about the run today, see ya Monday.

I ran the Payson park loop today after work, my legs were still feeling it from Saturday's long run but after a few miles they started to feel better. My average pace was 8:32 with my HR average at 146, total time was 1:01:02. After the run I jumped on the elliptical for 10 minutes no resistance and then I finished up with some strength training on the upper body and some push-ups. I felt pretty good considering the tired legs, hopefully I can get in a morning run tomorrow.

See ya then.

Lazy...

I ran out to Payson park again this morning and  was feeling pretty good so I did a little progression run so here are the splits; 8:36(146), 8:23(146), 8:15(153) some up hill in that one, 7:52(153), 7:54(157) this mile had some rollers in it, 8:07(157), 8:25(155), .16 7:40(156) total time was 58:47 with an average pace of 8:12, HR average was at 152... I am very pleased with this run, anytime I can run this route under 60 minutes I'm pleased but when I run it under 59 minutes its like eating a cosmic cupcake. After the run I jumped on the elliptical for 15 minutes at a moderate to hard pace and then I finished up with my standard upper body workout and some push-ups. I was a little lazy yesterday and didn't get out but after this mornings run I feel pretty good and on another good note I got my results back from the Doctor and everything was negative so that is a good thing, now I can stop worrying;) I might go and have that cosmic cupcake to celebrate!

See ya tomorrow.

I didn't get out this morning and then after work I was splitting hairs over my Daughter's Drill team tryout I had to go and support her, so needles to say nothing for running today;( But I'm very excited for Abby she made the team and I'm very proud of her!!! She was so excited;-) Sometimes there are more important things than running.

Later.

I ran the woodland hills mailbox route but I ran it in the oppisite direction from last week, this week I went up Harry's Hill first and then up to the mailboxes and then back to Loafer canyon road and then home. My legs were really strong going up Harry's and then up to the mailboxes no tightness at all, my pace wasn't all out but it was up beat and I felt like I had more in the tank if I wanted it, I was breathing pretty hard though;) On the downhill portion my legs were feeling it but after I got back on Canal road they seemed to recover. My average pace was 8:05 with my HR average at 156, total time was 57:55, after Harrys hill my splits went like this; 7:47 some up hill, 8:01 more uphill, 7:30 all downhill, 7:29 half downhill and then half on flat... I didn't really push it hard on the downhill I just let gravity do its thing, I feel pretty dang good about this;) I finished up with 20 minutes on the elliptical at a Moderate to hard pace and then I did my upper body weight training and then some push-ups. I feel really good about today since I didn't get out yesterday, now here is to hoping that the storm coming in will hold off until later tomorrow.

See ya then.

I woke up late this morning and didn't get out until after 8 o'clock, but I ran out to GU corner and then back to the house and then I tacked on a couple more miles out to the old barn and then back to the house. My legs were pretty trashed from yesterday's hard late afternoon run but it was still good to get out and I just hung in there the best I could;) Average pace was easy at 8:40 and total time was 1:27:41, after the run I jumped on the elliptical for an easy 20 minutes just to work out the kinks and then I did some stretching. Well, that's about for today. I'll see ya on Monday.

Later.

I ran the Payson park loop this morning and my legs were not feeling it at all, they were pretty whacked out so to speak! I was fighting a head wind for most of the run so the pace was slow for the most part. Average pace was 8:50, with my HR rate average at 140, total time was 1:03:05. If it wasn't the tired legs and the Head wind then it was the stomach issues, it was a very tough day but I was able to get through it, we are heading down to Queen creek Arizona tomorrow to spend the week with my sister-in-law, its suppose to be in the middle 80's so it should be fun. I plan on running every day down there so it should be fun, it will be nice to feel the warmth for a change. I will try and run tomorrow morning before we leave, but again it depends on the weather, its suppose to be bad again tomorrow so we shall see.

later.

No running today. Traveled to Arizona and made it in one piece.

Running in good old Arizona this morning, so nice and warm;) I just kind of freewheeled it and ran around Queens Creek and just enjoyed the scenery. We must be at lower sea level cuz after a couple of miles I looked down and I was averaging an 8:10 mile and I wasn't even breathing hard, I felt like I was in the twilight zone. Average pace was just under the 8 minute guy (7:58) total time was 55:53, no HR information I left my monitor at home, but the last two miles were 7:42 and then 7:26, after that I ran a 1.10 cool down 9:11 pace average. legs felt good lungs felt good and now its time to hit the links, see ya later.

Later. 

I found a real nice running path and it was a lot of fun, if I would have had a shotgun I could have killed me a few rabbits and made me some rabbit stew;) I tried to keep the pace easier today, but on the way back I started to pick it up a bit with out knowing and anded up having a negative split. My legs were a little sluggish from yesterday but I was able to keep at it and get her done, average pace was 8:35 total time was 1:08:37. I had some sub 8:15 miles in the middle of the run but for the most apart I tried to keep it easy, I will probably do the same route tomorrow, it was a lot of fun,

See ya then. 

I ran the route as yesterday but there was a little head wind, I had some up pace miles in the middle and then I ran a 2 mile cool down to finish up. the middle miles were 7:50 and then 7:22, average pace was 8:23 with a total time of 1:07:26,  It was a little hotter today so I was feeling, but it felt so good;-)

See ya tomorrow. 

To much going on today for the last day of having fun so we are trying to make the best of it, see ya next week.

No Running, No Time. trying to recover from the vacation and get caught up at work.

lazy... I am not happy with myself today, I have no excuses.

I finally was able to get in a run for this week and I made myself pay for it. I ran the Mailbox route via harry's hill, I dropped my son Ethan off at soccer practice at the ball diamonds and then ran from there, its a 7 mile square route. I felt okay running up Harry's but when I started to hit the downhill after the mailboxes I was starting to feel it. After the run I headed for home and jumped on the elliptical for 10 minutes at a moderate pace and then I did my usual upper body strength training and then some push-ups. I deserve to feel like crap for being so lazy this week, average pace was 8:15 with my HR average at 156, total time was 57:47.

See ya tomorrow.

I ran the Payson Park Loop this morning. I felt pretty good going out but the last mile and a half I started to really feel it! Average pace was 8:30 and total time was 1:00:58, I guess running only once in the last week took it's toll on me:) After the run I jumped on the elliptical for 10 minutes at a moderate pace and then I finished up with some strength training on my upper body. I hope to feel better as the week goes on but we shall see. I tried to get in the Utah Valley Half but it is all filled up so I want be running that this year, I will have to find another race to do. Good luck to all who are running the Boston Marathon today, knock-em dead!!!

See ya tomorrow.

Another beautiful morning and a great start to a wonderful day! I ran out towards Osborn's but stopped a half a mile short and then headed back to the house, the pace was comfortable at 8:30 and then the last couple I was feeling pretty good so I picked it up just a bit with the last one being 7:57. Average pace was 8:25  and total time was 59:58,  after the run I jumped on the elliptical for 20 minutes at a moderate pace, RPM was between 90 and 95 for most of the twenty minutes. I felt a little better today and seemed to have more strength towards the end which is a good feeling to have, it means I'm moving in the right direction.

See ya tomorrow.

I was not feeling real chipper today but I had scheduled to run my regular hill route and decided to go ahead with it but just take it easy. so I ran up loafer canyon road up to the mailboxes and then down to Harry's Hill and then home, I felt okay on the uphill but then when I hit the down hill portion my legs were feeling pretty weak. I just tried to keep good form and do my best, my average pace was 8:43 and total time was 1:02:28, I had 2 MP miles on the downhill but they weren't as good as usual but I will count them anyway. After the run I jumped on the elliptical for 10 minutes but kept it real easy, I then finished up with some strength training on my upper body and then push-ups. I hope I feel better tomorrow but if I don't then I will just have to deal with it.

See ya tomorrow.

Because it was my special day I slept in and then after work I headed out for an afternoon run and what a beautiful day it was! I had some time so I ran out to Osborn's or known to me as GU corner, I was taking time to reflect on my life so far and I have had a lot of good experiences for the most part, and also some not so go ones, but I realized I am really blessed. After a few miles I noticed that I was clipping along at a pretty good pace for me so I decided to do a little progression run and here are my splits; mile #1 8:18, #2 8:14, #3 8:09, #4 8:05 up hill, #5 7:37, #6 7:40, #7 8:01, #8 7:38. I noticed on the last mile that if I picked up the pace a little I could beat the 8 minute guy so I went for it and ended up with a average pace of 7:57, total time was 1:04:36. I am very pleased with the run today, I was feeling old but by the end I was feeling pretty good about myself, it made me think of when I was in high school and I couldn't break the 9 minute mile, my how far I have come in a few short years;) After the run I jumped on the elliptical for 10 minutes and then I finished up with some stretching, its been a great day so far!

See ya tomorrow

Friday's are usually a light day for me, or at least I try and make it light. I ran out towards Payson park but cut out the rollers and on the way out the pace was real easy, first 3 miles were at a 9:15 pace, and then on the way back the last 3 miles were sub 8:30 pace. Average pace was 8:50 and total time was 53:56, after the run I did my upper body weight training on the Bowflex and then some stretching, no cross training I am just trying to keep it easy today. Tomorrow I plan on at least 10 and depending on how I am feeling I will do more, but I will have to see what the plan is;)

See ya tomorrow.

I wasn't able to run today,  between early soccer games and getting our son ready for prom I had no time! But I think family is a little more important than whether or not I get in a long or not;)

See ya Monday.

I ran the Payson park loop this morning and I was not feeling real good! My legs were clunky and I just didn't seem to have it this morning, I felt okay going out but then on the way back my legs just kind of lost their mojo, my average pace was 8:22 with my total time at 59:45. I finished up with 10 minutes easy on the elliptical and then some strength training on my upper body, I thought I would feel a little bit better with a couple of days rest but it didn't happen, oh well there is always tomorrow.

See ya later.

I ran out to Gu corner and then back to the house, my legs felt a little better today which was a good thing I had a couple of sub 8 minutes miles so I will count then as MP miles. My average pace was 8:18, total time was 1:06:50, after the run I jumped on the elliptical for 21 minutes, started out slow and then progressed up to a moderate pace (95RPM) until the end. I feel pretty good about the run  and the workout in general, I need to find a race like a half marathon or something just to see where I'm at. On a side not I played in my first Pro Am golf tournament for the year yesterday and I played pretty good for not much playing or practicing, I shot an even par 72 which was kind of fun. I could have been another 2 or 3 under par but I missed 3 or 4 birdie putts with in 10 feet, but I'm still pretty happy with the round.

See ya tomorrow.

Nothin!........

I ran out to GU corner and then back to the house, the pace was upbeat and then I jjust tried to keep it going. The splits went like this; 8:11, 8:04, 8:04, 7:44, 7:34, 7:54, 8:03, 8:04, average pace was 7:57 and total time was 1:04:35. I felt a little clunky for most of the run but on the middle miles I was feeling a little better, the last couple of miles I was fighting a head wind so they were slower than I wanted,  I was thinking to much about the wind and not my form and the pace. After the run I jumped on the elliptical for 20 minutes at a moderate pace and then some work on the rubber ball for my core and then some push-ups. I hope to get in a run in the morning tomorrow or at least that's my goal, I've been a bit lazy as of late but I'm trying to work on it!

See ya tomorrow.

I went for an easy afternoon run, I ran out to the base of harry's hill and then ran around pretty little hill and then back home. My legs were pretty tired from yesterday so it was not a fun run but I new it would be a light day and that's how I kept the pace. Average pace was 8:50, total time was 46:07, no elliptical today. I hope my legs feel better tomorrow cuz they don't feel good right now.

See ya tomorrow.

Nothin....Played in a pro am at oakridge country club and I played pretty good at times but the course was wet and long and you can't have very many errant shots or your in trouble. The rough was long and very tough and it cost me on a few holes, I shot 79 but I hit the ball pretty good for not really playing. I have to get back to running I just haven't had alot of time this week, between Soccer and baseball  for Ethan it has been impossible! I guess its time to start getting my butt out of bed.

Later.

Nothin...

Nothin... Walked 18 holes of golf at Hobble Creek Golf Course and shot 72, one over par...

Nothin!...

I have offically been kicked in the butt! I got into the St. George Marathon and through the lottery no less!!! I haven't had that happen before! I will probably do a shake out run tonight and then I'll be up early and start running in the morning as well, my son  Ethan has an Early Soccer game in orem at 8:30am so it won't be very long, but I need to do something as I have been very lazy this week!

See ya Later.

I was up at 5am and then was out the door around 5:20, I was up early so I could get a run in before My son Ethan's soccer game over in Orem. I ran out to Gu corner and I kept the pace just kind of steady, I haven't run for a week so I knew my legs would not be real happy, but I needed to get a run in to kind of kick off training for SG. My average pace was 8:26 with one sub 8 minute mile in the middle, total time was 1:08:23. My plan is to just to base mileage until the middle of next month and then start increasing my long runs a little each week but then every other week I will have a smaller long run and then I'll have a few races mixed in there as well... I hope I can get through this training cycle with no problems and actually have a good marathon, cross my fingers. Now its off to My son's soccer game and then after that some nice yard work:)

I ran the Payson Park loop, I just tried to keep the pace nice and steady it was raining a little bit and then by the time I got back to the house it was coming down pretty good but it was tolerable. My average pace was 8:23 with the total time being 1:00:04 I had a negative split on the way back and I wasn't really trying to, I was just trying to keep the pace steady and even and run by feel.  I didn't look at my watch at all the entire run. After the run I jumped on the elliptical for 10 minutes at a moderate pace and then I finished up with some strength training on my upper body and then some push-ups.

I ran out to GU corner and then back to the house and the pace was moderate to easy and I felt pretty good for the most part, a little tired from lack of sleep but not to bad. The average pace was 8:22 with the total time being 59:24, after the run I jumped on the elliptical for 20 minutes with the pace being moderate with the last 10 minutes hard. I might do some hill trianing tomorrow or some speed work I haven't made up my mind yet, I will play it by ear.

See ya tomorrow.

I ran some hills today and I started out heading up past Mt. Loafer school and then up to the mailboxes and then over to harry's hill and then back to the house, its a 7 mile square with about .10 extra. I was slow moving up the hills and I was fighting some stomach issues the whole run, I just felt kind of yucky, when I got to the top of Harrys I decided to push the pace down but not all out and that mile was 7:29 and then after that I tried to keep the pace up beat but not MP and those were 8:00 and then 7:59... My legs were tired towards the end of the run but it was good to try and run at a faster pace just to teach my legs some form when their tired. After the run I jumped on the elliptical for 10 minutes but the pace was easy. Average pace for the run was 8:31 with the total time being 1:00:19, I usually like to finish this route in under 60 minutes but I took my time on the uphill,  I then finished up with some strength training on my upper body and some push-ups.

See ya tomorrow.

It was a very difficult run this morning, I had a real hard time. My legs were really tired from yesterdays hard workout and they just would not go! I ran out towards GU Corner and the pace was really easy,  my average pace was 8:54 with the total time at 1:03:15, it was a forced recovery run which I think is a good thing, my legs are trying to tell me something. No elliptical today I just want to give me legs a rest....

See ya tomorrow.

I did not feel very good today when I woke up and I debated whether or not to even go, but I could here Brent yelling at me in my head to suck it up and get out there and get it done, so I did. I ran out towards Payson park but I cut out the rollers into the park, on the way out I ran into Michelle and she was kind enough to run with me for a few minutes, she is doing really good, and during that time the pace was a little faster than I needed for a recovery run and a light day, oh well it was still fun. On the last mile before the house I started to have some GI issues and that wasn't real fun;( My average pace was 8:40 with the total time being 52:36, my legs were still tired and I am just not feeling real great, I might be coming down with something cuz even when I did my strength training after the run I was feeling a little weak, oh well such is life, at least I got her done! No elliptcal today either as I am trying to take it easy.

See ya tomorrow.

I ran out to GU corner and my goal today was to keep every mile under 8:30 pace for the duration of the run and then try and have the last two or so be the fastest, but not all out... My legs were a little tired going out but then on the way back they started to feel a little better and I was able to get into a pretty good rythum. My plan was to do 10 miles but when I got back to the house I was feeling pretty good so I tacked on a couple more and those were the fast of the 12, they were as follows 8:00, 7:58. My average pace was 8:22 with the total time being 1:41:12, I felt a lot better today than have the rest of the week, I rolled my legs last night with the "Stick" and it seemed to help so I am hoping to start some real training this next week and maybe even get in some speed work.

See ya Monday.

I ran the Payson Park loop this morning and it was not a very fun run! That is deadest that my legs have been yet and by the time I was almost back to the house I was basically jogging. It felt like I was hitting the wall but it started from the first mile to the last, very frustrating! My average pace was 9:02 with my total time being 1:04:37, I almost stopped and walked but I told myself no way you will not give up and you will finish... I really don't know what happened other than I had a pretty good week last week and I had a longer run on Saturday, at least it was longer than normal so I will chalked it up to just being tired and I hope I feel better as the week progresses. I finished up with 11 minutes on the elliptical and then my upper body weight training and then some push-ups, here's to a better day tomorrow.

Later.

I ran out to GU Corner, out and back, and my legs seemed a little better today still not a lot of zip but I was able to do some sub 8:30 miles in the middle of the run. The last mile I was feeling it a bit but I was in cool down mode so it really didn't matter, my average pace for the run was 8:43 with the total time being 1:10:30... After the run I jumped on the elliptical for 21 minutes at a moderate pace with a few intervals in the middle the pace was pretty up beat for the most part. I might head to the track tomorrow and do some 200's and some 800's but I will have to see how my legs are feeling and then go from there. I had some great tunes this morning, a lot of Journey from the Captured album which is my favorite and also some Escape, good stuff. Its all 70's classic's and it brings back the memories, ah to be young  again;)

Later.

I ran my old route this morning, kept it on canal road and on the flats for all of the run. The first section is out towards Payson to the base of the hill that leads into Payson and then I head back to the house and then out towards the Stake center and towards Harry's but not quite to Harry's and then back to the house. Total mileage is 7.47 and its all pretty much flat, my legs were feeling better today so I think I will go to the track tomorrow and do some speed workouts. Average pace today was 8:27 with one of those miles sub 8 minute and total time was 1:03:06, after the run I jumped on the elliptical for 11 minutes at a moderate pace no resistance and then I finished up with my strength training on my upper body and then some push-ups. I saw the ladies out this morning, the 2 Heidie's that Kelli chick and some other chick named Michelle and I think Janie Christensen, it had to be cuz I don't know any girl that tall;)

Later.

I ran out to Harry's Hill and then up to the mailboxes and then down to Mt Loafer school and then home, I pushed the second half of Harry's hill and my legs seemed to do pretty good and then I pushed the downhill pretty good too and here are the splits. 7:44 half uphill, 7:15 all downhill to flat, 7:55 backed off on this one as it was my last mile and the last half was my cool down. My pace up Harry's was 9:40 with the last half at 8:35 my average pace for the whole run was 8:18 with my total time being 59:16 after the run I jumped on the elliptical and I kept the pace moderate and threw in some intervals in the middle. I feel pretty good about this effort today, I wanted to have a little more push going up Harry's but I think that will come as I get in better shape.

See ya tomorrow

Easy day today. I ran along Canal road and ran 7- 200 meter pick-ups, at least they were close to that, I didn't have my watch set so I could check the time on each one but on the pace on my watch the first 4 were sub 7 minute mile pace. on the last 3 I picked it up and the pace was around 6:30 pace for thsoe three which is about sprinting for me, well not quite but close;) The two miles that I did the pick-ups in were 7:40 and 7:30 and then I started to cool down but then with a half of a mile left I noticed I could catch the 8 minute guy so I picked up the pace and just beat him before I got back to the house. Average pace was 7:58 with the total time being 37:20, I finished up with 15 minutes on the elliptical at a moderate pace and then my standard upper body weight training and then some push-ups. I feel really good about today and I hope this continues I really want to have a good summer.

See ya tomorrow.

I woke up this morning to wind with driving rain and I told myself that no way was I going to go and put myself through that, so I headed downstairs to the Treadmill and elliptical and gave her heck! 20 Minutes elliptical with another 5 miles on the treadmill, that's about all I could handle after that I finished up with my upper body weight training and some push-ups. my pace on the milly was sub 8:30 and the pace on the elliptical was upbeat to moderate pace, I am hoping for better weather tomorrow.

Later.

I ran out towards GU Corner and then back to the house, once I got back to the house I did another mile loop just to round it out at 8 miles for the day. The pace was up beat on the last half with all the miles sub 8:15 with the last two at 8:00 and then 7:58, total time was 1:05:58 with an average pace of 8:12. I only counted one at MP for the simple fact that I think my marathon pace is closer to a 7:30 pace, I felt good for the most part but a little tired towards the end. After I finished I jumped on the elliptical for 20 minutes at a moderate to hard pace and then I finished up with some stretching. It was way colder than normal so my legs seemed to never really warm up so it was kind of wierd for the last week in May... I had to cover all my flowers so they wouldn't get nipped by the cold air and I think they made it through alright... 

See ya tomorrow.

Nothing....

I ran out to Harry's Hill and ran up that bugger and I wanted to push the pace and my goal was to run it in under 9:30 pace and that is pushing it for me, my legs were feeling it towards the end but I was surprised to see that the pace was actually sub 9:20 which was really good for me. I then extended up to the mailboxes and then over to Loafer canyon road and then back to the house, I didn't push the downhill but the last mile is half flat and half downhill so I pushed the flat part to the house and that pace was 7:42 and the downhill mile before that was 7:46. After the run I jumped on the elliptical for 30 minutes at a moderate to hard pace with 3 to 4 minutes of all out with the RPM above 100, the rest of it was above 95 so a very good workout. I felt really good today a little bummed cuz I didn't get out yesterday but I was not feeling real well and so I listened to my body, as hard as it was;) Tomorrow will be just a regular run since I took yesterday off, 7 to 8 miles and then the elliptical for a few, but the pace will be easy.

See ya tomorrow.

My legs were very very tired this morning but I just did my best and got through it. I ran out towards Payson but the goal was to stay as flat as possible so I stopped at the big blue mailbox and then headed back to the house and then I went out past the stake center and cross woodland hills road and then out to the T in the road and then back to the house for a total of 8 miles even. I was suprised to see that the pace seemed to get better towards the end and I was trying to hold back for most of the run because of the tired legs but the last 3 miles were 8:11, 7:57, 751.I felt like I had pretty good form towards the end so maybe that had something to do with it, I don't know it was just wierd. My legs were tired but I was able to quicken my pace, strange. Average pace was 8:19 with my total time at 1:06:36, I hope I'm not this tired tomorrow...

See ya later.

I slept in this morning and didn't get out until after eight o'clock, I headed out to GU corner and then down into the river bottoms and then back to GU corner and then home. My pace was up beat and steady with some sub 8:10 miles in the middle. I seemed to be doing alright but then my last mile my legs hit the wall and I knew they probably would after yesterday, running 8 miles and then walking 18 holes of golf at Hobble Creek Golf Course, very hilly, and I took my Forerunner to track how many miles I walked and it ended up being 5.5 miles, so something had to give. My average pace was 8:22 with the total time at 1:24:40, no elliptical today my legs are crying for some rest so I will take that off today.

See ya Monday.

I wanted to get up early to run before I went and played golf but I didn't get my butt out of bed, so I ran this afternoon and just kept it short. I ran out towards Payson but stopped at the big blue mailbox, and then turned and ran back to the house. I picked it up on the way back and was able to beat the 8 minute guy, my average pace was 7:57 with my total time at 37:10. After the run I did my standard upper body workout on the elliptical and then some push-ups. It was sure nice outside, in the 80's and I was feeling the heat but it felt good. I walked the full length of the Golf course again this morning, 5.50 miles but this time I packed my clubs, so it was a little tougher but my legs didn't seem to get tired at all which was kind of cool, my golf game was not cool. In fact I sucked it up pretty good, 79,  worse round in a while. Oh well that is the game of golf, never a dull moment;)

See ya tomorrow.

I ran out to GU Corner (Osborns) and then back to the house, I tried to keep the pace slow and easy but I had to really work to keep the pace down and easy... I had a late run yesterday and it was faster than normal so I didn't want to over do it today, my legs were tired towards the end so I know I went way to fast for a recovery run. My average pace was 8:32 with my total time being 1:09:11, after the run I jumped on the elliptical and kept the pace easy, the RPM was below 90. I finished up with some stretching and called it a day, I hope my training continues  the way that its going, I've been real pleased so far.

See ya tomorrow.

I did all my running on the canal today. First I ran out towards the big blue mailbox and then ran back to the house and then out to the T in the road and then back to the house for a total of 8 miles even. I felt okay at first and then not so good in the middle and then a little better towards the end. My average pace was 8:19 with the total time at 1:06:45, I had one sub 8 minute mile in the middle (7:50) so I counted that as a MP mile. I had some good tunes today which got me through the run, Heart, Lou Gram and the boys and some other classics. I will probably do my hill route tomorrow, but I will have to see how I am feeling. I finished up with my upper body weight training and then some push-ups.

See ya tomorrow.

My left achillies has been really tight the last couple of days so I have been taking it easy... I will run Saturday for sure but I just don't want to injure it and then be out for good, if you know what I mean. It actually started last week but I have been running anyway, so I am trying to listen to my body and be smart.

Later.

Still taken it easy with my achillies but will run tomorrow for sure.

I was up at 6 this morning and then out the door by 6:15 and I headed out to GU Corner and then down into the river bottoms, I stopped and talked to my brother SimmBad for a few and then headed on my way. After hitting my 5 mile mark I turned and headed for home, I stopped at GU corner and fueled up and then was on my way back to the house. After I got to the house I got a drink and then went back out for 3.10 miles more but I kept the pace very easy, average pace for that run was 8:44,  with total time being 27:06. For the first 10 miles the pace was up beat I had 6 of the miles that were 8 or sub 8 and then rest were sub 8:20, so my average pace for that portion was 8:00 even with the total time being 1:20:24. After the run and some stretching I jumped on the elliptical for 25 minutes at a moderate to hard pace and that was it for the day. My achillies started to tighten up after about 5 miles and was pretty much there for the rest of the run, I rolled it pretty good with the stick so hopefully I can get it worked out...

See ya Monday.

I will be taking this week off as my achilles pain was very very bad after my long run on Saturday. I went to my brother-in-law who is a PT and he suggested icing and elevating for most of the weekend and so I did. It is improving, but since I'm not suppose to start training for SG until next week he thought it might be a good idea to take the week off and let it heal up and then see where I am at on monday the 14th. He doesn't want me crosstraining at all because if I'm not careful and I rupture it then I'll be in real trouble, so it should be a long week. I'm very bummed out and I hope this is just a bump in the road and I can get back to trianing next week.

See ya tomorrow.

Still healing the achillies, it has really progressed that last day or so and I feel like I could run on it but I am holding off until Monday next week. I notice it more when I'm going down the stairs or coming up, but just walking it feels fine and sunday I was limping so it is getting better and I think on Monday I should be good to go.

See Ya tomorrow.

Still taking it easy...

Still doing the same as yesterday;)

Same as yesterday, taking it easy...

I ran out to Payson Park via canal road this morning and the old achillies felt pretty good on the way out but then it started to bother me towards the end. I'm not sure what to do at this point, I will probably continue to run but cut back a little bit on the mileage and then do the elliptical to off set what I can't do running. I jumped on the elliptical after the run for 10 minutes and then I finished up with some strength training on my upper body and then some push-ups. My average pace for the run was 8:29  with the total time being 1:00:15, I was really doing well on the way out, everything felt really good so I hope I can slowly get this thing to heal up as I go, I iced really well after the run and I am taking some Aleve so hopefully between the two I can get better.

See ya tomorrow.

It looks like I might be out longer than I thought! After yesterdays run my achillies started to get sore again and now today I'm limping again and it is hurting pretty good. Could be a month, hopefully not more than that and that takes me out of the Hobbler Half Next month;( It could mean no marathon this year too which would cause me to be very disappointed! At this point it seems like just tendonitis but I will have to see what the PT says and then go from there, I am icing dailey and trying to take it easy but  I have become very moody and my poor wife is ready to beat me. Running clears my head and helps me deal with the stresses in my life and with out that it will be very difficult for me to releave that stress, this is so frustrating!!! I'll have a better idea where I'm at when and if I can get into a PT.

Later.

I'm still taking it easy, it seems to be getting better as far as walking is concerned but as soon as I start running I can still feel the pain, all though it is getting less... I was able to walk 18 holes of golf today at Hobble Creek, so 5.50 miles, with no pain but as I walk backwards I can feel it so I know its still there. It doesn't hurt to swing the golf club, which is a good thing cuz if I couldn't play golf I truly would be going crazy!!! I miss running period! Its seems like forever ago when I ran on Monday, this really sucks I just want to get better so I can maybe run SG, I'm not asking for a lot here. I shot 73 today and yesterday I shot 72 so at least I'm playing alright, I won't mention what I shot on Monday because it was the worst round of golf I have shot in a long while, since I was 10 probably. Oh well when it rains it pours, right?

Later.

I'm still taking it easy. I jumped on the elliptical for a few minutes but there was some pain there so I stopped, nothing like it has been but I didn't want to re-injure.

Same as yesterday;(.....

Doing the same as yesterday and Monday and Tuesday. I am sick and tired of this stupid thing, I'm ready to jump off a cliff!:)

Later.

My PT says I might be able to try the elliptical on Monday and then if it feels good then I can try some light running, maybe 2 to 3 miles, so lets cross our fingers.

See ya Monday.

Well, I tried running this morning but about .17 into it I knew that it was a no go so I turned back for home. At that point I was very depressed and frustrated and wondering why this is happening to me again, after some soul searching I thought about trying the elliptical and much to my surprise I was able to knock out 60 minutes with no pain. I guess I need to take small step's to get to where I want to be. I did a 20 minute warm up and then I ran the contenders course with resistance up to 5 for 20 minutes and then I did a 20 minute cool down with some quick intervals mixed in. I finished up with some strength training on my upper body and then some push-ups, I still don't know why it hasn't healed up yet but at least I was able to do something... I'm not as down as I was but I really miss running and I want to get back at it. I plan on seeing a doctor sometime this week just to get checked out to see if there is another course to go.

See ya tomorrow.

The good old elliptical this morning again, started with 22 minute warm up and then did the program #3 which is 30 minutes with the resistance peaking at 7 my HR maxed at 161 and was between 155 and 160 for most of that 30 minutes, I then cooled down for 10 minutes for a total of 62 minutes.  I tried the treadmill for a few minutes just to test my achillies cuz it felt pretty good but after a few minutes I could feel the same old problem so I stopped. I was able to do some leg lifts on the Bowflex, 3 sets of each leg, it didn't seem to bother my achillies so I'll try and do that a couple of times a week, no calf raises though.

See ya tomorrow.

My son Ethan and I went fishing up to starwberry so I didn't get anything done today, we left pretty early, 5:00am, and then by the time we got back the day was shot. It was a bummer of a day, no bites and no fish, we've never had that happen before, but it was a good day to be out with my son Ethan, that's never a bummer;) Hopfully tomorrow I can get some time in on the elliptical, see ya then.

Later.

PM- I went and had an ultrsound on my achillies and everything looked great no tears at all and he said the tendon looked strong, but there is some fluid to the side of it on the inside of the foot and that is what's giving me the problem... He is a runner too and he was optimistic that it will heal up and I should be able to do SG,  stretching and Icing is in order for the next while along with the good old elliptical, oh joy!...

I guess thats better than nothing at all:)

I decided that when I got home from work that I needed to get my butt on the elliptical and get a good workout done for the day so thats what I did. I started out on the ellitpical 10 minute warm up and the 25 minutes of intervals with the last 12 minutes at 100 on the RPM, HR was at 155 to 160 at this point for a total of 30 minutes. After that I did program number 5, which is 30 minutes and the resistance peaks at 7 two times during the 30 minutes, HR was at 150 and 160 during this session and then I finished up with another 10 minutes at an easy comfortable pace for a grand total of 70 minutes on the elliptical. I then did some strecthing and I jumped on the treadmill for 1 mile at a 9:30 pace just to test out the achillies and it felt pretty darn good. the heel lift seem to help and I felt like I could have done more but I didn't. My doctor wants me to stay with the elliptical for awhile but he said I could run 1 to 2 miles on the treadmill if the pain stayed at a 1 or a 2 and that is what it was today, but he wants the pace to be easy. I finished up with some leg raises, 3 sets on each leg.

I feel pretty good about the workout, I just have to stay with it mentally until I get back out on the road.

See later.

I slaved through the elliptical for 70 minutes and its all I could do to get through it!!! I started out with 10  minute warm up and then I did some interval training. Five minutes with the RPM above 100 and then 5 minutes at an easier pace around 90 RPM, after that I did the program number 2 which is resistance up to 7 and then it backs back down. After the program I cooled down for another 10 minutes, I finished up with some strength training on my upper body. I don't know if I can keep this up mentally, its just so hard spending that much time on that darn thing, oh well I guess I will just do the best that I can.

See ya later.

I worked out after work and I started with the elliptical, 10 minute warm-up and then I jumped on the treadmill for a mile at a very easy pace. After that I jumped back on the elliptical and did the contenders course which is 20 minutes and resistance to 5, after that I  cooled down for another 10 minutes and then I finished up with another 1.25 miles on the treadmill at a 9:15 pace. The achillies felt okay, just a little niggle of pain and I am praying that I can do a little running with the cross training, I felt like a runner agin for a few miles even though it was slow. Now its off to Ice my foot, it smarts let me tell ya.

See ya tomorrow.

I decided that I had to get outside this morning so I headed out towards Payson via canal road, my achillies was a little sore at the beginning but then after about a half mile it seemed to get better. I could still feel it but it was not to bad and the pace was respectable at 8:25 average so not to bad.  After the run I came home and jumped on the elliptical and started with a 10 minute warm-up and then did the contenders course again, with resistance up to 5 and then I cooled down for another 10 minutes for a total of 40 minutes. I then finished up with my standard upper body weight training and some push-ups and some stretching... I hope I can run outside tomorrow too, it felt soooo good it gave me an energy boost thats for sure!

See ya tomorrow.

I walked 18 holes of golf at Hobble Creek and packed my clubs too, it was a pretty good workout the golf sucked though, 1 under on the front and then 7 over on the back 9, pretty pathedic I know.

I got out a little late this morning, my goal was to run out to mini GU corner if my foot would allow me to and it started out to be a little sore but by mile 2 the soreness was gone so that was pretty cool;) I decided to see how fast I could go and not aggrevate it so here are my splits, 8:26 warm up, 8:22, 8:10, 7:30, then I cooled down for 2 miles 8:33, 8:27, total time was 50:34 with an average pace of 8:15. It felt pretty darn good so maybe next week I'll move up to four's and then 8 miles on Saturday and see how it goes. I finished up with 40 minutes on the elliptical, I ran the contenders course and then cooled down for 10 minutes, I tried not to push the elliptical just keep it nice and steady. After that I did my upper body workout and then some push-ups.

See ya Monday.

I ran the old blue mailbox route, out towards Payson via canal road my achillies was a little sore to start but then it loosened up just fine, I kept the pace pretty easy and my quads were sore from Saturday so the pace was easy. Average pace was 8:40 with my total time at 40:44, after the run I jumped on the elliptical for 30 Minutes with no resistance but I did do some interval training for about 15 minutes the pace was up beat with the RPM 90 and above. No time this morning for my strength training I have to head for Grantsville to work today, I have a couple Farms I have to see today so off I go, maybe I'll get it done later tonight if time will allow.

See ya tomorrow.

I ran out to the base of Harry's Hill and then back to the house, the pace was easy at first and then I did some quarter mile pick-ups at 7:20 and 7:15 pace with the same amount of cool down. Average pace was 8:33 with the total time at 46:29 I felt good enough today to tack on a little extra after I got back to the house and that was one of the pick-ups so thats a good sign. The achillies was about the same, sore at the beginning and then it loosened up and was good the rest of the way. After the run I jumped on the elliptical and ran the contenders course which is 20 minutes with resistance up to 5 and then I cooled down with another 10 minutes, after that I did some leg lifts on the Bowflex. I ran a little bit downhill this morning and my achillies did really well, better going downhill than going up...

Ethan's UBBA Baseball tourney starts today and he started practicing for soccer today too, so when it rains it pours;)

See ya tomorrow

I ran the old blue mailbox route this morning via canal road, pace was easy and then progressed to my regular training pace. I did a small hill workout but not to much just wanted to brake it up a bit and my achillies did pretty well, it felt real good going downhill and then I could feel it a little more on the way back up the hill, but just a niggle. Average pace was 8:36 with my total time at 46:37, after the run I jumped on the good old elliptical for 20 minutes with no resistance but I did an interval for about 5 minutes with the RPM starting at 95 and then progressing up to over 100 RPM and then holding it there for a good 3 to 4 minutes, I finished up with my upper body workout and then some push-ups.

UBBA update; We won the first game 4 to 3 but then lost the second game 6 to 8, we have one more game today and its a must when to advance to the single elimination bracket tommorrow. To be honest with you I'm about ready for baseball to be over and I think Ethan is too although he won't admit it, I think he is ready to start soccer...:)

See ya tomorrow.

My goal this morning was to run out past Mini GU corner and maybe cut out the elliptical for the day just to brake it up a little bit but it all hinged on how my foot was doing. it seemed to loosen up a little quicker so I decided to just take it mile by mile and see what happens, I wanted to build the pace each mile but I didn't want to run anything to serious as this was all about distance not speed. My splits went like this: 8:43, 8:41, 8:32, 8:23, 8:04, 8:27, 8:16, .12 8:08. Mile 5 I don't even remember that mile to much cuz I kind of zoned out and then I noticed on the split that it was my fastest mile and I wasn't trying to go that pace, I should zone out more often;) No elliptical today just some stretching and taking it easy, I'm very happy with my training so far this week the effort seems to be there and I like that a lot.

UBBA update: Our boys just keep winning, it truley is a amazing!!! We beat two undefeated teams yesterday and its just so cool.  If we win our first game tonight then we play for the championship later tonight, I'm so proud of our boys they just never give up!

See ya tomorrow.

Rest.

I wanted to get up a little earlier this morning but it didn't workout that way but I was out the door by 6:30 and man was it hot!!! I headed out to GU corner and on the way out I ran into my brother Curtis and chatted for a minute, I wanted to run some with him on the way back but he must have went a different way cuz I couldn't find him on my way back. My legs were pretty dead the whole run, I dont' now why maybe from the heat the last few days and I haven't hydrated very good as usual. My average pace was 8:22 and my total time was 1:24:19, I tacked on a couple more miles when I got back to the house to make it an even 10 out on the road and my legs couldn't have gone another step. After the run I was able to jump on the elliptical for 45 minutes with the pace upbeat, between 95 and 100 on the RPM, with no resistance. I finished up with some strength training on my upper body and then some push-ups. 4 of the miles on the run were as follows: 8:09, 8:17, 8:11, 8:02, I wasn't really trying to hard on these but my legs were tired and so it seemed like it was harder than it really was;)

I Took yesterday off as I was tired from UBBA, emotionally and physically but I am way proud of our boys they did really well. the first game went into extra innings after we came back and tied them at 3 all in the last inning but we ended up losing 4 to 3 on an error, bummer. The second game we were playing for 3rd or 4th and we jumped on them early 10 to 1 but then our boys started getting tired and the other team came back and almost beat us but our boys hung on to win 12 to 11. So both games were close and exciting and the boys over excelled and never gave up. So 3rd over all is pretty good considering everyone thought we wouldn't even make it out of pool play and we were one run from being in the championship game so pretty darn good!!! I think this is Ethan's last year of playing which is kind of sad, he's a great player but I think he wants to concentrate  on soccer, maybe he will change his mind.

See ya on Monday.

I ran the old blue mailbox route this morning via canal road but exended up the little hill, my legs were still tired like on Saturday but not as bad... I just took it easy for the most part I don't want to over do it, my average pace was 8:38 with the total time at 44:29, I ran 5 miles on my own and then my step-daughter wanted to go a mile so I tagged along with her. I was really proud of her she did a good job for not being in shape. After the run I jumped on the elliptical for 20 minutes with no resistance and the RPM between 90 and 95 and then I finished up with some strength training on my upper body and then some push-ups.

See ya tomorrow

I ran out to Mini GU corner out and back, I did some 800 meter repeats with 800 meter easy or at least they were at faster pace sub 7:15's on those but the mile repeats were 8:08, 7:54, 8:08, average pace for the 6 miles was 8:19 for a total time of 50:14. After I returned to the house my son Ethan wanted to go a few miles so we headed out to the old barn and back and he was pretty darn good and on the way back with about .40 to go he just took off and I couldn't catch him, the little rascal! He wants to start running so this was a good start for him, 2 miles total, he had to be sub 7:00 pace on that last little bit...

See ya tomorrow.

I ran the haunted house route this morning with some pretty good hills in there, I ran slow up the hills but then cruised on the way back to the house. Pace going up was 9:29, 9:36, then on the way down I just let my legs go and those splits went like this, 7:36, 7:33 more flat than downhill on this one. My average pace for the 4 miles was 8:33 total time at 34:57, after that run my son Ethan wanted to go out and he wanted to go a little farther today so we went out past the stake center and did a 3 mile run with the pace pretty slow, average pace was 9:30 on that little diddy. I am really proud of Ethan he is really liking running and he is fast,  I am having to really hold him back so he doesn't over do it I'm pretty sure he could consistantly average under a 7 minute mile with no problem if I would let him but I want him to take it slow. I finished up with 20 minutes upper body weights and then some push-ups, no elliptical today maybe tomorrow.

I ran out towards Mini GU corner but stopped a half mile short and then back to the house, I ran a couple sub 8 minute miles, 7:56 and 7:46, and then when I got back to the house my son Ethan was waiting so I ran a couple miles with him for a cool down, out to the old Barn and back. Average pace for the first 5 miles was 8:17 with a total time of 41:59, and then the cool down miles with Ethan were 9:56 and 9:11 for a total of 9:35 average, total time at 19:41. After the run we stretched for a few minutes and then I jumped on the elliptical for 15 minutes with the pace moderate, I'm pretty happy with todays workout I think it went well. I played 18 holes at Hobble Creek with my dad yesterday and I shot a 69, best so far this year I Eagled the last hole to do it, the 18th hole is a par 5 so I hit to about 20 feet and sank the putt, it was pretty fun.

Fiesta Day's Rodeo tonight, Yee Haa ride Em Cowboy!!!!

See ya tomorrow.

I took it real easy today as I am running the Speedy Spaniard 10K tomorrow morning so I juts ran a couple miles with my son Ethan. The pace was nice and easy, 9:30 average with a total time of 19:36, about half way through the run we had a dog following us and we couldn't get rid of him and then he jumped into the canal and he was stuck so then we had to help him out, the stupid thing, so we finally was able to get him out and then finish our run. On the way back my friend was coming along canal road in his truck and asked if we had seen a stray dog and we told him the story and then we guided him to his dog. So all is well. For the race tomorrow I don't think I be able to PR like I did a few years ago but I just want to get the legs going and then keep them going and see what happens. I finished up with some strength training on my upper body and then some push-ups.

I ran the speedy spaniard 10k this morning, it staretd by running from my brothers house to the starting line which is just over 3 miles at a real easy pace and then I picked up my packet and got ready to go. 

Here are my splits for the race;

1. 7:52 pretty much uphill and my breathing was way hard.

2.  7:10 downhill

3. 7:09 downhill and flat, pretty good mile.

4. 7:26 gradual downhill but I had a side stich on this one, lost it a little bit.

5. 7:38 legs getting tired and losing concentration.

6. 7:41 I kind of gave up a little here, when I should have been pushing Hard...

.14 7:25 recovered a little bit here...

I was really disappointed in those last 2 miles I didn't push through those like I should have, If I could have ran those under the 7:30 mark I would have been sub 46 minutes by a long ways but I didn't do it! After the race we ran back to my brothers house which was 3.24 miles for a nice easy cool down, I feel like it was a good effort today even though I don't have the fitness level that I would like. I was 3 minutes slower than I was 3 years ago and I think that is because of the lack of fitness but I think I'm on the right track. I didn't sleep real well last night so that may have been why I lost it towards the end, but when you have 3 High schoolers in your house it makes it hard to get to sleep at night, I think its time for a nap.

See ya Monday.

I ran the old Blue mailbox route this morning via canal road and my legs were pretty stiff and sore! I kept the pace nice and easy, I ran 4.67 on my own with an average pace at 9:00 and my total time was 42:08, after that my son Ethan was waiting for me and we ran another 3 miles easy averaging a 9:25 pace except for the last half mile Ethan speed up and was out ahead about a minute. After that I did my standard upper body weights and some push-ups. I hope my legs aren't as stiff tomorrow, oh well no pain no gain so they say;)

See ya tomorrow.

I took my easy day today instead of Friday to give my legs a better chance to recover from saturdays race, they did feel better today but I just ran a couple with Ethan and called it good. We ran out to the old barn on Canal road and then ran back to the house, pace going out was 9:17 and then before we headed back I told Ethan to run a faster pace and and see if he could hold it and I would try and catch him. So, he did and I couldn't catch him, he was 30 or 40 seconds ahead of me and then with about .35 togo he really took off! He was a sub 7:00 mile for sure cuz after about 1/4 mile I backed off because I new there was no way of catching him... My mile for that second mile was 7:40 but when I was trring to catch him it was like 7:15 but I wasn't gaining any ground;)

Average pace was 8:30, I dont know what it was for Ethan cuz I couldn't catch up to him to see, I guess if he stays serious about this I will have to get him a watch;) The kid's got some wheels!!!

Back at it tomorrow.

I ran up towards the mailboxes but before I got there I turned and went part way up Oak street, really steep, and then back down to the house. I didn't push the pace on the way down, but it was up beat average pace for the run was 8:40 with a total time of 49:54. After returning I went and ran the 5K course with Ethan, he wanted to try it and see if he could finish, so we ran down to the start which is about a half a mile from the house. We took it easy on the first mile which is mostly up hill and then once we got up on to canal road Ethan decided to take off and started to pull away. Once we hit the downhill on 100 east he pulled away a little more but then when we made the turn to head back to the pond he slowed down just a bit. On the home stretch he picked it back up again and finished pretty strong, I forgot to reset my watch before we started but I put offical time at between 24:30 and 25:00, I'm pretty sure he wasn't over 25 minutes, total time for that portion was 29:29 and that included the half mile warm up which took about 5 minutes. I forgot to reset my watch;(  I'm pretty proud of him and I think with a little training and on a flatter course he could brake 20 minutes for sure... 

See ya tomorrow.

I ran out towards Mini GU corner but stopped about a half mile short, my legs were really tired from yesterdays harder run and I just couldn't get them going but I was able to get through it... After returning home good old Ethan was waiting to go a couple of miles so we headed out to the old barn and then back to the house pace was pretty easy but then Ethan pulled away towards the end again, average pace for me on those two miles was 8:56 and the average pace for the first five miles on my one was 8:51. Like I said I had no zip in the old legs, maybe I'm just getting old and have nothing left. Just kidding. Any day running with your son is precious, I look forward to it each day.

See ya tomorrow.

I ran just a few miles with Ethan and then called it a day.

I ran out towards GU corner and then down into the river bottoms I then did a 2 mile loop down there and then headed back to GU corner, after that I fueled up on some of my borthers water and gatorade.  Pat loss came up and I was able to run mile or so with him and then I headed back to GU corner, fueled up again and then headed for home. After returning home I was feeling pretty good so I tacked on another 2 miles around my house to give me just over 16 miles for the day. Average pace was 8:31 with total time at 2:18:15, I felt pretty good at times and then other time I would stop and stretch for a second and then be on my way.  It was way Hot and very humid but I was averaging a faster pace towards the end than at the beginning, I wanted to teach the legs to run even when their tired... I'm glad that I was able to get this one in the bank, I was only planning on going 14 but went a little more so I feel pretty good about it.

PS- I owe my brother some Gatorade and water it came in handy big time, thanks Brother!

See ya Monday.