"A Hefty Hunk Of Steamin Junk"

Speedy Spaniard 10K

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Location:

Salem,Ut,USA

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2006 Ogden Marathon 4:19:33.

2006 St. George 4:05:31

2007 Riverwoods 1/2 Marathon 1:34:47

2007 Speedy Spaniard 10K 43:20

2007 Riverwoods 10 mile race 1:12:38

2008 St George Marathon 3:43:37 

2012 Spectrum 10K 43:54

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

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

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

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

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

Favorite Blogs:

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Miles:This week: 27.76 Month: 70.79 Year: 474.44
Nimbus 22 Blue Lifetime Miles: 150.92
Nimbus 22 Grey Light Show Lifetime Miles: 183.78
Hoka Bondi 7 Grey Lifetime Miles: 70.64
Asics 22 Gray Lite Show #2 Lifetime Miles: 71.36
Nimbus 23 Blue Lifetime Miles: 107.42
Nimbus 24 Blue Lifetime Miles: 129.70
Nimbus 24 White Lifetime Miles: 107.10
Cumulus 23 Lifetime Miles: 42.27
Nimbus 24 Gray Lifetime Miles: 13.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
850.90123.293.101.50356.711335.50
Asic Nimbus 11 Miles: 48.35Kayano 13 Red & Black Miles: 63.00Kayano 16 Blue Miles: 459.44Cumulus 11 Yellow Miles: 103.37Kayano 16 Red Miles: 251.32Mizuno Wave Nirvana Miles: 70.30Kayano 16 Red Miles: 141.57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.003.205.20

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.

Asic Nimbus 11 Miles: 5.20
Comments
From Superfly on Fri, Jan 01, 2010 at 15:15:40 from 208.117.127.110

I took my lights down yesterday. Sometimes you wonder if it's worth it. Enjoy the relaxing today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.020.000.000.002.006.02

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.

Kayano 13 Red & Black Miles: 6.02
Comments
From Tom on Sat, Jan 02, 2010 at 13:33:28 from 67.199.180.90

Nice job Clay. Hope you get the groin under control and can have a great year this year.

From Clay on Sat, Jan 02, 2010 at 23:56:02 from 98.202.186.79

Thanks Tom, its great to have you back blogging again my groin felt great today but that darn hip is giving me some serious grief! I'll keep working on it though and hope for the best.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Resting the old Hip...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.040.000.000.002.005.04

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.

Kayano 13 Red & Black Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.206.20

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.

Asic Nimbus 11 Miles: 6.20
Comments
From Tom on Fri, Jan 08, 2010 at 16:35:41 from 137.65.56.16

Nice XT workout Clay, hope the groin is all healed up. Congrats to Ethan on turning 12 and getting the AP. And thanks again for all the help with the insurance stuff.

From Clay on Fri, Jan 08, 2010 at 19:27:37 from 166.205.5.168

Thanks Tom. I'll hook up with you guys next week and get everything finalized.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.450.000.000.003.316.76

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.

Kayano 13 Red & Black Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.006.007.00

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.

 

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.430.000.000.004.107.53

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.

Asic Nimbus 11 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.530.000.000.003.006.53

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.

Kayano 13 Red & Black Miles: 6.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.206.20

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.

Asic Nimbus 11 Miles: 6.20
Comments
From Brent on Thu, Jan 14, 2010 at 20:24:38 from 168.178.30.194

Clay, good to see positives on the comeback trail, keep up the good work.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest... Hip Issues;-(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.004.308.30

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.

Asic Nimbus 11 Miles: 8.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.410.000.000.000.004.41

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.

Kayano 13 Red & Black Miles: 4.41
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.470.000.000.003.007.47

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.

Kayano 13 Red & Black Miles: 7.47
Comments
From Brent on Mon, Jan 18, 2010 at 21:49:47 from 76.8.201.223

Clay, anyday you can run is a great day. Nice to get out, positive, keep it up.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.450.000.000.002.006.45

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.

Kayano 13 Red & Black Miles: 6.45
Comments
From MCKENZIE on Thu, Jan 21, 2010 at 16:59:26 from 75.169.134.133

So I need to run at the same time you do!!! I can't wait to get back to shorts and a long sleeved top. Doesn't look like that will be the conditions for Painters this weekend either...r u coming down?

From Clay on Fri, Jan 22, 2010 at 00:20:52 from 166.205.8.243

I'm not going down. I'm in horrible shape right now;-( If you go, kick some butt!

Keep up the good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.470.000.000.003.007.47

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.

Kayano 13 Red & Black Miles: 7.47
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.006.00

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.

Kayano 13 Red & Black Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.450.000.000.003.407.85

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.

Asic Nimbus 11 Miles: 7.85
Comments
From Brent on Mon, Jan 25, 2010 at 20:44:51 from 168.178.30.194

Clay, won't take you long to get back in the training mode - keep it up.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.003.008.15

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.

Kayano 16 Blue Miles: 5.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.180.000.000.001.506.68

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.

Kayano 16 Blue Miles: 5.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.101.000.000.003.007.10

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.

Kayano 16 Blue Miles: 4.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.100.000.000.001.506.60

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.

Kayano 16 Blue Miles: 5.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.003.0010.00

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.

Kayano 16 Blue Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.003.008.15

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.

Kayano 16 Blue Miles: 5.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.002.007.15

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.

 

Kayano 16 Blue Miles: 5.15
Comments
From MichelleL on Tue, Feb 02, 2010 at 10:53:21 from 71.213.96.30

It was nice to see Clay in living color this morning. You must be eating your veggies, I didn't remember you being so tall.

From Clay on Tue, Feb 02, 2010 at 13:16:53 from 67.222.231.10

I'm sad to say that its just a lot of In & Out Burgers and minimal veggies, My diet sucks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.003.008.15

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.

Kayano 16 Blue Miles: 5.15
Comments
From Marathon Dreamer on Wed, Feb 03, 2010 at 20:14:33 from 200.52.168.1

Good job!!!

From Brent on Wed, Feb 03, 2010 at 23:29:49 from 204.113.19.55

Clay, very good workout, hill repeats under 8 min, your cross training has paid off with a good return to running.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.001.207.30

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.

Kayano 16 Blue Miles: 6.10
Comments
From Tom on Thu, Feb 04, 2010 at 11:37:38 from 137.65.56.16

I like hearing you say everything is feeling good. Maybe doing some elliptical every day is the ticket. I'll do a little knocking myself.

From Clay on Thu, Feb 04, 2010 at 14:08:30 from 67.222.231.10

Thanks for the extra knock, I can use all the luck I can muster up:-) Thanks for checking in on me.

From TylerS on Fri, Feb 05, 2010 at 23:57:21 from 68.28.42.225

Yeah I like those words! "HEALTHY"!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.105.000.000.000.0010.10

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.

Kayano 16 Blue Miles: 10.10
Comments
From MichelleL on Sat, Feb 06, 2010 at 16:59:52 from 207.224.206.124

Nice job Clay. Getting the feel of the wind in your hair?

From Brent on Sat, Feb 06, 2010 at 21:43:17 from 76.8.201.223

Rambo - strong run - yea for you - 100 commando points for the positive attitude.

Stay Kool, B of BS Rools out

From Andy on Sun, Feb 07, 2010 at 00:34:52 from 198.60.114.178

Way to go Clay. So happy to see you running strong.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.002.007.15

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.

Kayano 16 Blue Miles: 5.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.002.007.25

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.

Kayano 16 Blue Miles: 5.25
Comments
From TylerS on Tue, Feb 09, 2010 at 13:33:16 from 70.102.167.2

Great job clay...I love the pic!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.160.000.000.002.207.36

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.

Kayano 16 Blue Miles: 5.16
Comments
From Marathon Dreamer on Wed, Feb 10, 2010 at 20:52:48 from 200.52.168.1

That's great - sounds like a nice workout for you...keep it up!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.100.000.000.002.007.10

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.

Kayano 16 Blue Miles: 5.10
Comments
From Tom on Fri, Feb 12, 2010 at 18:03:13 from 137.65.56.16

Sorry to hear about the lousy run Clay. Hope you're feeling better today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.100.000.000.002.0012.10

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.

Kayano 16 Blue Miles: 10.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.003.008.15

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.

Comments
From Tom on Mon, Feb 15, 2010 at 15:18:23 from 67.199.180.90

Good luck holding off that cold Clay. I would really like to see you get a nice stretch of injury/illness free training here in the coming months.

From Brent on Mon, Feb 15, 2010 at 19:31:34 from 168.178.30.194

Clay, nice run when feeling your best - nice picture, where's dad's funky orange?

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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

Later:-(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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.

Comments
From Tom on Thu, Feb 18, 2010 at 16:10:57 from 137.65.56.16

Hey get better would ya Clay! Maybe you need a warm weather getaway down to St. George! :-)

From Clay on Thu, Feb 18, 2010 at 16:18:58 from 67.222.231.10

That sounds pretty good Tom, but I don't think its going to happen;-(

From Brent on Thu, Feb 18, 2010 at 22:56:10 from 76.8.201.223

Clay - try Umcka - works for me, find at a whole foods store. Good decision to take a few days off from running.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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.

Comments
From Superfly on Sat, Feb 20, 2010 at 14:51:32 from 208.117.127.110

Get better man. A nice double double some fries and a shake should help:) At least it made me feel better yesterday:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.150.000.000.002.005.15

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.101.000.000.002.007.10

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.

Kayano 16 Blue Miles: 5.10
Comments
From Andy on Tue, Feb 23, 2010 at 22:48:52 from 198.60.114.178

The best thing about pity parties is that you are never alone. Hope everything turns around for you.

From Tom on Wed, Feb 24, 2010 at 16:17:42 from 137.65.56.16

Clay I'm thinking you're due for a long, glorious streak of good days in the coming weeks and months.

Hey also I was wondering if that was you that honked at me today during around noon-ish east of Novell just before the light at hw-89?

From Clay on Thu, Feb 25, 2010 at 12:09:59 from 67.222.231.10

Ya know Tom It wasn't me, but I have been driving by before and seen you at there clipping along, just not that day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.160.000.000.002.207.36

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.

Kayano 16 Blue Miles: 5.16
Comments
From Brent on Wed, Feb 24, 2010 at 20:57:54 from 168.178.30.194

Clay, nice solid workout - eyes not turning red, crying is not for you. I am with you, always better to run in the morning. My take.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.601.000.000.002.007.60

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.

Kayano 16 Blue Miles: 5.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.002.205.50

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.

Kayano 16 Blue Miles: 3.30
Comments
From RivertonPaul on Fri, Feb 26, 2010 at 12:18:15 from 97.162.235.114

Keep at it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.050.000.000.002.1014.15

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.

Kayano 16 Blue Miles: 12.05
Comments
From MCKENZIE on Sat, Feb 27, 2010 at 13:17:21 from 75.169.119.126

Nice seeing you this morning and good job on the miles! I love the picture you have up of you and your son...so cute!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.001.207.30

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.

Kayano 16 Blue Miles: 6.10
Comments
From kellies on Wed, Mar 03, 2010 at 16:46:53 from 67.199.181.245

Nice to be out this morning and see a familiar face! Good job on the miles and the pushups, etc! Keep those legs healthy, 2010 has a good vibe to it don't ya think? I see good things happening for you this year!! Good job Clay~

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.750.000.002.008.00

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.

Kayano 16 Blue Miles: 6.00
Comments
From Tom on Tue, Mar 02, 2010 at 16:22:23 from 137.65.56.16

Nice job on the repeats Clay! Hope the legs are happy tomorrow.

From Simmbad on Tue, Mar 02, 2010 at 21:15:20 from 160.7.247.209

Nice job, maybe wait on the repeats until you build your base back. Would hate to see injuries return. Keep happy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.250.000.000.000.007.25

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.

Kayano 16 Blue Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.004.007.30

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.

Kayano 16 Blue Miles: 3.30
Comments
From Brent on Thu, Mar 04, 2010 at 21:15:45 from 204.113.19.55

Clay - nice workout, 100 mile wind, would not dare turn around, my blow you right out of Utah.

Stay Kool, BofBSRoolsout

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

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.

Kayano 16 Blue Miles: 14.00
Comments
From Tom on Sat, Mar 06, 2010 at 13:47:36 from 67.199.180.90

Clay it was nice catching you today for some miles. Sorry I was so tired today and being a slow poke. You seem to be running pretty strong. I hope those injuries stay away.

From Brent on Mon, Mar 08, 2010 at 21:52:21 from 168.178.30.194

Clay - very nice monday, getting er back, ready for what race?

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.230.000.000.000.006.23

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.

Kayano 16 Blue Miles: 6.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.430.000.000.000.004.43

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.

Kayano 16 Blue Miles: 4.43
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Laziness....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.000.000.002.508.50

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,

Kayano 16 Blue Miles: 6.00
Comments
From Andy on Fri, Mar 12, 2010 at 07:48:26 from 159.212.71.77

Great run.

From Tom on Fri, Mar 12, 2010 at 11:08:23 from 137.65.56.16

Great job on the tempo run Clay. Looks like the speed is coming back and you could be up for a great year. Best way I know to find your max HR is to wear the monitor during a 5K race, go all out so you're dying at the end and whatever your HR hits toward the end is likely very close to your max. You could probably get same effect charging up Harry's until you feel like you're ready to puke.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.120.000.000.000.006.12

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.

Kayano 16 Blue Miles: 6.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.003.000.000.002.0012.00

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.

Kayano 16 Blue Miles: 10.00
Comments
From Simmbad on Sat, Mar 13, 2010 at 15:08:51 from 67.199.163.126

Nice job today Clay, you are getting stronger. Keep at it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.110.000.000.000.006.11

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.

Kayano 16 Blue Miles: 6.11
Comments
From Tom on Mon, Mar 15, 2010 at 17:22:12 from 137.65.56.16

Clay your getting some great miles in at great pace as of late. And it sounds like maybe the injuries are gone for now? I'm thinking maybe this year is the BQ year (cross fingers and knock on wood).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.600.000.001.502.208.30

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.

Kayano 16 Blue Miles: 6.10
Comments
From Simmbad on Tue, Mar 16, 2010 at 23:04:26 from 67.199.182.58

Nice job Bro.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.001.007.15

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.

Kayano 16 Blue Miles: 6.15
Comments
From Brent on Wed, Mar 17, 2010 at 12:46:16 from 168.178.30.194

Clay, you still have some speed hey, getting ready for the Provo Half? Gotta keep ahead of the kid.

Stay Kool, B of BS Rools out

From Clay on Wed, Mar 17, 2010 at 16:55:40 from 67.222.231.10

Brent-I am planning on running the utah valley half in June, now if I can just remember to sign up for it. Each day that goes by I keep forgetting, which is a sure sign of old age;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lazy...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

more lazy;(

Comments
From Tom on Sat, Mar 20, 2010 at 13:00:58 from 67.199.180.90

Hey what's up man? You feeling ok Clay?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.005.100.000.003.5013.60

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.

 

Kayano 16 Blue Miles: 10.00
Comments
From Simmbad on Sat, Mar 20, 2010 at 13:22:28 from 67.199.182.58

Nice job today Clay, You were looking strong when we passed. So keep hangin in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.001.610.000.001.008.61

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.

Kayano 16 Blue Miles: 7.61
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.002.009.10

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.

Kayano 16 Blue Miles: 7.10
Comments
From Kelli on Tue, Mar 23, 2010 at 17:56:29 from 71.219.89.155

I see you got your darn butt out of bed, it was hard today what with the darn SNOW and all!!!!

So, what is GU corner?

From Clay on Wed, Mar 24, 2010 at 11:33:37 from 67.222.231.10

Kelli-GU Corner and Osborn's are one in the same, I just always called it GU corner;) And then Mini GU Corner is the log cabin home just as you turn on to power house road heading towards GU Corner.

From Kelli on Wed, Mar 24, 2010 at 13:28:01 from 71.219.89.155

Does it have anything to do with GU?

From Tom on Wed, Mar 24, 2010 at 16:25:36 from 137.65.56.16

Nice job on the run Clay! Looking good so far this week.

From kellies on Wed, Mar 24, 2010 at 16:27:45 from 67.199.181.245

You are running well Clay! I saw you out on Saturday morning but couldn't catch up to you to say hello so..hello on Saturday!! Keep up the good work. Running strong, running strong!!!

From Clay on Wed, Mar 24, 2010 at 22:14:13 from 166.205.10.4

Yes. It's where everyone fuels up, Gu, Gatorade:)

From Kelli on Wed, Mar 24, 2010 at 23:18:51 from 71.219.89.155

Diet coke?

From Clay on Thu, Mar 25, 2010 at 00:26:12 from 166.205.9.116

Whatever you want to put in the cooler. I'm sure some of the runners would be down for some diet coke;)

From Kelli on Thu, Mar 25, 2010 at 09:33:18 from 71.219.89.155

Nothin' beats diet coke at the end of a race, although I am not sure I could stomach it during a run/race! My doctor once told me to forget all the gu and stuff and just drink a coke. I think I would barf it up in the next mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.152.000.000.001.508.65

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.

Kayano 16 Blue Miles: 7.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.002.009.10

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.

Kayano 16 Blue Miles: 7.10
Comments
From Kelli on Thu, Mar 25, 2010 at 14:22:59 from 71.219.89.155

Oh, man, good luck with the face thing. That is scary. It reminds me that I need to go get all checked out!! They say runners really need to make sure they protect their face, do good reminder to us!

Nice run, way to get your butt out of bed (that is the hardest part of every day!)

From Tom on Fri, Mar 26, 2010 at 11:41:11 from 137.65.56.16

Nice workout Clay. And we're all hoping for the best for you with the face check thing. Keep us posted.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.125.000.000.002.0016.12

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.

Kayano 16 Blue Miles: 14.12
Comments
From MichelleL on Sat, Mar 27, 2010 at 13:05:22 from 67.41.226.109

Wow, nice splits. Great long run, Clay. Feeling healthy?

From Clay on Sat, Mar 27, 2010 at 15:07:50 from 166.205.9.247

Thanks Michelle. I'm feeling pretty good, but I'm pretty wore out today from that long run, it was pretty upbeat for me;) I have a little niggle of pain in my groin but it's not really bothering me much, so far that is. I'm excited for the year, I just want to stay healthy;)

From MichelleL on Sat, Mar 27, 2010 at 15:31:53 from 67.41.226.109

What's running without our favorite niggle? I guess they just like to hang around.

From MCKENZIE on Sat, Mar 27, 2010 at 19:16:58 from 75.169.123.60

Great seeing you out today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.151.000.000.001.008.15

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.

Kayano 16 Blue Miles: 7.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lazy...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.162.000.000.001.508.66

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.

Kayano 16 Blue Miles: 7.16
Comments
From Tom on Wed, Mar 31, 2010 at 16:36:27 from 137.65.56.16

Hey Clay that is super news from the Doc! And nice job on the progression too. I think you earned the cosmic cupcake.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.164.000.000.002.009.16

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.

Kayano 16 Blue Miles: 7.16
Comments
From MichelleL on Sat, Apr 03, 2010 at 13:28:37 from 67.41.226.109

Nice job Clay!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.160.000.000.002.0012.16

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.

Kayano 16 Blue Miles: 10.16
Comments
From Brent on Sat, Apr 03, 2010 at 13:42:56 from 76.8.201.223

Clay, great feeling to be running good, keep it up.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.150.000.000.002.009.15

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.

Kayano 16 Blue Miles: 7.15
Comments
From Tom on Mon, Apr 05, 2010 at 17:34:25 from 137.65.56.16

Have fun down in AZ and enjoy the nice warm morning runs. We'll be down in SG part of the week as well, hopefully it will be nice weather there too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.106.000.000.000.008.10

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. 

Kayano 16 Blue Miles: 8.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.002.000.000.000.008.00

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. 

Kayano 16 Blue Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.052.000.000.000.008.05

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. 

Kayano 16 Blue Miles: 8.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.001.008.00

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.

 

Kayano 16 Blue Miles: 7.00
Comments
From Simmbad on Sat, Apr 17, 2010 at 14:17:14 from 98.202.188.235

Oh wherer oh where did my little Bro go? Come Bro it's time to get up and train. Lets get moving.

From Clay on Sat, Apr 17, 2010 at 19:05:35 from 166.205.10.139

I'm here Bro;) I'm back at it on Monday, I was extremely busy this week and some laziness mixed in...

Thanks for the kick in the butt!;)

From Kim on Sat, Apr 17, 2010 at 19:28:49 from 67.199.180.90

That's what brothers are for! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.160.000.000.001.008.16

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.

Kayano 16 Blue Miles: 7.16
Comments
From Tom on Mon, Apr 19, 2010 at 10:44:03 from 137.65.56.16

Hey Clay if you go to the UVM facebook page and click on the Discussions tab there is a place there for runners to buy/sell/swap 1/2 marathon spots. So you might still be able to get a spot.

Nice job on the run today.

From Simmbad on Mon, Apr 19, 2010 at 21:52:50 from 67.199.182.58

Nice job at getting out otday Bro. Keep at it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.121.000.000.002.009.12

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.

Kayano 16 Blue Miles: 7.16
Comments
From Superfly on Tue, Apr 20, 2010 at 10:30:05 from 208.117.127.110

Keep making positive steps forward. Your looking pretty good lately.

From Brent on Tue, Apr 20, 2010 at 22:38:40 from 66.7.127.219

Clay, it seems you mentioned running the Utah Valley half? Are you ready to take on the 1:32 you ran at Provo?

Thanks for the comments,

Stay Kool, B of BS Rools out

From Clay on Wed, Apr 21, 2010 at 00:11:53 from 166.205.11.237

I would like to Brent but I didn't get signed up soon enough, it's full... I'm going to have to find another one to run;(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.162.000.000.001.008.16

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.

Kayano 16 Blue Miles: 7.16
Comments
From Tom on Thu, Apr 22, 2010 at 09:27:49 from 67.199.180.90

Happy Birthday!!

From Superfly on Thu, Apr 22, 2010 at 18:39:52 from 208.117.127.110

Hopefully your feeling more chipper today cuz it's YOUR BIRTHDAY! Happy Birthday!

From Clay on Thu, Apr 22, 2010 at 19:54:20 from 174.52.210.152

Tom how did you know it was Birthday? You are the wise and all knowing wizard;) Thanks Clyde, I am feeling better today too;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.002.100.000.001.009.10

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

Kayano 16 Blue Miles: 8.10
Comments
From MCKENZIE on Thu, Apr 22, 2010 at 23:23:44 from 75.169.118.96

WAHOO!!!! What a great day/run for you! I loved reading all about it! So I'm a bit slow but I'm assuming it is your birthday and if I'm right...HAPPY STINKIN BIRTHDAY CLAY :) !!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

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.

Kayano 16 Blue Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.150.000.000.001.008.15

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.

Kayano 16 Blue Miles: 7.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.002.000.000.002.1010.10

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.

Kayano 16 Blue Miles: 8.00
Comments
From TylerS on Tue, Apr 27, 2010 at 23:31:30 from 63.248.32.71

Wow I think that I just found a new scramble partner!!! You are dang good!

From Clay on Wed, Apr 28, 2010 at 11:51:27 from 67.222.231.10

Tyler- I don't know if I'm good or not, I had alot of good breaks. I have another Pro AM on Monday on a tougher course so we will see how I do, it will be a good gage to see where I am at.

From RivertonPaul on Wed, Apr 28, 2010 at 12:52:09 from 67.42.27.114

Nice job at the golf, and run too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothin!........

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.008.100.000.002.0010.10

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.

Kayano 16 Blue Miles: 8.10
Comments
From TylerS on Thu, Apr 29, 2010 at 20:04:23 from 63.248.32.71

Great splits!!!! I hear ya on the lazy part! I have done well this week, but there are a lot of weeks left!!!!

From Simmbad on Thu, Apr 29, 2010 at 23:22:32 from 67.199.182.58

Nice splits little Bro. Now your kickin it up a notch. Bammmmm !!!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.220.000.000.000.005.22

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.

Kayano 16 Blue Miles: 5.22
Comments
From Brent on Wed, May 05, 2010 at 22:33:09 from 66.7.127.219

Rambo, nice splits yesterday, hill splits? Are you feeling like you getting back in race shape?

Stay Kool, B of BS Rools out

From Clay on Thu, May 06, 2010 at 12:37:51 from 67.222.231.10

Brent- I need to get entered into something cuz I'm lacking in motivation right now! I hope I get into the SGM cuz then I'll have a reason to get up and get out of bed in the morning! I find out on friday so I'm keeping my fingers crossed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothin...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothin!...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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.

Comments
From Brent on Fri, May 07, 2010 at 14:00:09 from 66.7.127.219

Clay, alright, you have that big goal ahead, you will for sure get a PR. congrads.

Stay Kool, B of BS Rools out

From Tom on Fri, May 07, 2010 at 15:06:37 from 137.65.56.16

Clay you'be been a slacker! Congrats on getting into SGM, Kim and I got in too. Better step up the training!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.101.000.000.000.008.10

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:)

Kayano 16 Blue Miles: 8.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.160.000.000.001.008.16

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.

Kayano 16 Blue Miles: 7.16
Comments
From MichelleL on Mon, May 10, 2010 at 10:44:04 from 67.41.226.109

Nice way to start the week. Even the rain is good :D My plants are loving it. Way better than snow, too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.160.000.000.002.009.16

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.

 

Kayano 16 Blue Miles: 8.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.103.000.000.001.008.10

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.

Asic Nimbus 11 Miles: 7.10
Comments
From Brent on Wed, May 12, 2010 at 23:37:43 from 168.178.30.194

Clay, keep after it, the George will be here soon, good work.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

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.

Kayano 16 Blue Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

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.

Kayano 16 Blue Miles: 6.10
Comments
From KP on Fri, May 14, 2010 at 10:52:27 from 65.208.22.26

Last night I was pretty tired and running a route that has a lot of rolling hills on it. I thought of Brent and how he says to run faster on the hills and run faster when you are tired. So, that is what I did. It was still slow though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.152.000.000.000.0012.15

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.

Kayano 16 Blue Miles: 12.15
Comments
From Tom on Sat, May 15, 2010 at 12:05:09 from 74.211.9.52

Nicely done Clay!

From Superfly on Sat, May 15, 2010 at 13:24:52 from 70.165.219.229

The stick always helps so much... I just need to remember to use it:)

Good job man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.150.000.000.001.108.25

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.

Kayano 13 Red & Black Miles: 7.15
Comments
From Brent on Mon, May 17, 2010 at 13:54:49 from 168.178.30.194

Clay, you have been putting together very solid weeks of running, it is not surprising for your legs to be tired once in a while. Thanks for the comments. What do you think about racing season coming up? How do you feel about UVA? You have a good base for starting the rampup to St. George.

Stay Kool, B of BS Rools ou

From Clay on Mon, May 17, 2010 at 16:23:31 from 67.222.231.10

Brent- I was going to do Utah Valley Half but they filled up to quick, so thats a no go... I was thinking of Riverwoods half in August or maybe spanish fork half in september, I don't know which one. I might do a couple of 10K's but I'm not sure which ones, probably the speedy spaniard and maybe Payson...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.100.000.000.002.1010.20

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.

Kayano 16 Blue Miles: 8.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.471.000.000.001.108.57

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.

Kayano 16 Blue Miles: 7.47
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.153.000.000.002.009.15

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

Cumulus 11 Yellow Miles: 7.15
Comments
From Tom on Thu, May 20, 2010 at 11:43:14 from 137.65.56.16

Nice workout Clay. Seems like things are progressing nicely for you.

From Clay on Thu, May 20, 2010 at 17:29:15 from 67.222.231.10

Thanks Tom. I just looked at your new post and it seems you are on the road to recovery too, which is good news;)

From Simmbad on Thu, May 20, 2010 at 19:42:48 from 67.199.182.58

Nice week of training for you. Keep it up Bro.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.002.670.000.001.506.17

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.

Cumulus 11 Yellow Miles: 4.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.007.00

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.

Cumulus 11 Yellow Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.001.100.000.002.0010.10

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.

Cumulus 11 Yellow Miles: 8.10
Comments
From Brent on Tue, May 25, 2010 at 22:40:54 from 66.7.127.219

Clay nice run, getting faster and faster on those daily runs, ramping it up for the George, expect a big time PR

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.122.000.000.003.0010.12

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.

Cumulus 11 Yellow Miles: 7.12
Comments
From Andy on Thu, May 27, 2010 at 13:31:41 from 199.190.170.28

Nice work. Looks like we both had the desire for hill work today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.002.000.000.000.008.00

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.

Cumulus 11 Yellow Miles: 8.00
Comments
From Tom on Fri, May 28, 2010 at 10:29:53 from 137.65.56.16

Nice run Clay. You're looking real strong lately.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.160.000.000.000.0010.16

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.

Cumulus 11 Yellow Miles: 10.16
Comments
From Simmbad on Sat, May 29, 2010 at 21:13:22 from 67.199.182.58

Nice run today Bro. Way to hang in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.003.670.000.000.004.67

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.

Cumulus 11 Yellow Miles: 4.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.100.000.000.002.0010.10

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.

Cumulus 11 Yellow Miles: 8.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.001.000.000.000.008.00

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.

Cumulus 11 Yellow Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.106.000.000.002.5015.60

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.

Cumulus 11 Yellow Miles: 13.10
Comments
From Simmbad on Sun, Jun 06, 2010 at 13:39:10 from 67.199.182.58

Way to hang in there on your run. You were looking good at our first meeting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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.

Comments
From KP on Mon, Jun 07, 2010 at 12:48:39 from 65.208.22.26

enjoy a nice, restful week.

hopefully you'll feel good as new on monday.

From Tom on Mon, Jun 07, 2010 at 13:05:04 from 67.199.180.90

Sounds like a good plan Clay. Hope the week of rest does the trick for you.

BTW Sorry we didn't get that transcript to you before we went on vacation. We'll get that to you this week for sure.

From Clay on Mon, Jun 07, 2010 at 16:03:03 from 67.222.231.10

Tom- No problem they havent asked for it yet, so its all good. Just get it to me when you can;)

KP- It is feeling better today and I feel like I could run on it but I think I'll give it a week, just to be sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still taking it easy...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still doing the same as yesterday;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Same as yesterday, taking it easy...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.150.000.000.001.008.15

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.

Kayano 16 Red Miles: 7.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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.

Comments
From Tom on Tue, Jun 15, 2010 at 21:09:44 from 67.199.180.90

I feel for you Clay and certainly understand the frustrations. Good luck figuring out what you need to do to get better and dealing with all the stresses.

From Brent on Tue, Jun 15, 2010 at 22:35:42 from 76.8.201.223

Clay, you deserve a break, hope things heal quickly, hey, give it a rest, maybe a slow pace at STG, but still running. Darn, it would be nice to meet you at Hobble Creek.

Stay Kool, B of BS Rools out

From Simmbad on Tue, Jun 15, 2010 at 23:19:13 from 67.199.163.126

Clay I know that you are irked right now, but take some time off and let it get better. Go golfing and forget about running for awhile. Let's plan a fishing trip, I'm ready for one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Same as yesterday;(.....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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.

Comments
From Tom on Thu, Jun 24, 2010 at 14:09:11 from 137.65.56.16

Sorry to hear things aren't going as well as you'd like Clay. But hey don't jump off that cliff just yet! Usually things look the worst right before they turn around.

From Simmbad on Fri, Jun 25, 2010 at 10:30:59 from 67.199.163.126

Hang in there Bro, better days are ahead.Just take one day at a time. It's better to come across the finish line a little bit under trained than injured.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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.

Comments
From Brent on Sun, Jun 27, 2010 at 22:34:24 from 66.7.127.219

Clay, you can't catch a break, hey, can you ride a bike and not bother the injury? Bikes get you outside, work the quads hard on the uphill and may brighten your spirits. Good luck

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.400.000.000.006.006.40

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.

Kayano 16 Red Miles: 6.36
Comments
From Superfly on Mon, Jun 28, 2010 at 10:51:16 from 208.117.127.110

Sorry to hear the bad news Clay. Ugh! Way to knock out 60 mins on the elliptical though. To stay on a machine for a hour or more is really pretty hard to do.

From Clay on Mon, Jun 28, 2010 at 11:58:41 from 166.205.11.134

Thanks Clyde! I'm optimistic about the future I'm just not getting there fast enough, ya know... I don't have alot of patience, but I'm learning to;) it's really weird, it feels okay to walk but anything else and it's a no go. It felt really good after the elliptical almost like I could go and run so I don't know what to think!

From Tom on Mon, Jun 28, 2010 at 12:01:23 from 137.65.56.16

Best of luck to you Clay on getting to the bottom of things and beginning the full recovery process.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.400.000.000.006.206.60

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.

Kayano 16 Red Miles: 6.20
Comments
From Superfly on Tue, Jun 29, 2010 at 13:23:56 from 208.117.127.110

The good news is you can actually maintain some pretty good fitness on the elliptical. As long as you don't get sick of it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.007.008.00

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.

Cumulus 11 Yellow Miles: 8.00
Comments
From Tom on Thu, Jul 01, 2010 at 20:58:54 from 67.199.180.90

Happy to see you were able to get to the doc and get a game plan. I hope everything can begin to improve from here on out.

From KP on Fri, Jul 02, 2010 at 11:23:33 from 65.208.22.25

good news about the no-pain. hopefully things will continue to improve!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

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.

Kayano 16 Red Miles: 7.00
Comments
From Tom on Mon, Jul 05, 2010 at 21:39:46 from 67.199.180.90

Man 70 minutes on the EM that is tough! Nice job sticking with it the whole time. I wish I had the magic formula that made crosstraining like this easier but I'm still looking for it myself. Lately I haven't been doing more than 45 minutes of XT at a time, and that's spread across 3 types of machines, but I really just don't enjoy it much at all. Funny how a 2 hour run can be so much more enjoyable and seem to take shorter time.

Like you said...just need to "do the best you can".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.250.000.000.004.006.25

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.

Kayano 16 Red Miles: 6.25
Comments
From Simmbad on Tue, Jul 06, 2010 at 22:21:06 from 67.199.182.58

nice workout today Bro. Keep hanging tough.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.250.000.000.004.007.25

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.

Kayano 16 Red Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.505.50

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.152.000.000.004.0010.15

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.

Kayano 16 Red Miles: 10.15
Comments
From april27 on Sat, Jul 10, 2010 at 12:00:00 from 99.188.251.180

Great run! And I love the profile pic!

From Brent on Sat, Jul 10, 2010 at 22:59:58 from 76.8.201.223

Rambo, keep after it, like your spirit, never give up. see you at STG.

Stay Kool, B of BS Rools out

From Kim on Sun, Jul 11, 2010 at 10:10:37 from 67.199.180.90

Great to see things feeling better for you Clay!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.700.000.000.003.007.70

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.

Kayano 16 Red Miles: 7.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.451.000.000.003.008.45

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

Kayano 16 Red Miles: 8.45
Comments
From Tom on Tue, Jul 13, 2010 at 10:55:29 from 137.65.56.16

Glad to see things going better for you lately Clay. Hope it continues for a good long while!

From Andy on Tue, Jul 13, 2010 at 11:53:06 from 159.212.71.77

I hear ya on the kid's schedule. We are juggling softball allstars and comp. soccer for the next month.

Nice pickups during your run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.410.000.000.002.007.41

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.

Kayano 16 Red Miles: 7.41
Comments
From Simmbad on Wed, Jul 14, 2010 at 20:23:35 from 67.199.163.126

So far Bro your runs are looking great, Keep at it and this second half of the year is all yours.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.122.000.000.000.007.12

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.

Kayano 16 Red Miles: 7.12
Comments
From Tom on Thu, Jul 15, 2010 at 10:37:56 from 137.65.56.16

Nice job Clay! And nice job to the b-ball boys as well. Hope they keep on winning!

From RivertonPaul on Thu, Jul 15, 2010 at 10:57:18 from 67.42.27.114

Looking very good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.004.000.000.004.5014.50

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.

Kayano 16 Red Miles: 14.50
Comments
From Brent on Sun, Jul 18, 2010 at 23:04:33 from 168.178.30.219

Clay, nothing beats watching your boys play. Hey, very nice workout, congrads to have you back on track. thanks for the kudos, it seems we both have a sense of urgency to ramp it up, get ready for STG.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.002.008.10

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

Kayano 16 Red Miles: 8.10
Comments
From Brent on Mon, Jul 19, 2010 at 23:07:22 from 76.8.201.223

Clay, your running route sounds "old blue mail box" sounds like a title to a movie. Good to see you running consistently. Hey, 200 commando points for being a good role model for your daughter, another runner.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.053.050.000.000.008.10

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.

Kayano 16 Red Miles: 8.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.102.000.000.000.007.10

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.

Kayano 16 Red Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.102.000.000.001.508.60

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.

Kayano 16 Red Miles: 8.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.100.000.000.000.002.10

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.

Kayano 16 Red Miles: 2.10
Comments
From Tom on Fri, Jul 23, 2010 at 10:39:20 from 137.65.56.16

Good luck tomorrow Clay. Neither Kim or I are running the race but we will be out and about and maybe we'll see you whiz by.

Race: Speedy Spaniard 10K (6.1 Miles) 00:46:04, Place overall: 57, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.436.140.000.000.0012.57

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.



Kayano 16 Red Miles: 12.57
Comments
From Kelli on Sat, Jul 24, 2010 at 13:53:51 from 71.219.99.30

NO KIDDING, high schoolers change life for sure!

Great job on the race, I think the last 2 miles of that race are a bit tricky. I did not notice all of the downhill you are talking about when I ran it last year, I swear I was running uphill!!! I must be a WIMP.

Hope you got a nap in.

From Tom on Sat, Jul 24, 2010 at 15:34:41 from 67.199.180.90

Nice job Clay! I think this was a great effort after all the injury hassles you've had this year.

From Brent on Sun, Jul 25, 2010 at 19:36:58 from 76.8.201.223

Clay, very nice comeback, yea yea, 500 commando points for your sticking with your training given the setback. Rambo rides again. That first mile is a killer, what a way to start the race.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.670.000.000.000.007.67

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.101.000.000.000.002.10

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.

Kayano 16 Red Miles: 2.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.764.000.000.000.0010.76

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.

Kayano 16 Red Miles: 10.76
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.050.000.000.000.007.05

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.

Kayano 16 Red Miles: 7.05
Comments
From Tom on Thu, Jul 29, 2010 at 14:33:46 from 67.199.180.90

Clay that's great how Ethan has been joining you lately. Looks like you need to get him signed up for a race and see what his young pup zippy legs can do!

From Brent on Fri, Jul 30, 2010 at 14:56:17 from 66.7.127.219

Rambo, always great to run with the kid. Also, we all have those dead dog tired runs, good thing, there is always another run.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

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

Kayano 16 Red Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.210.000.000.000.0016.21

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.

Kayano 16 Red Miles: 16.21
Comments
From Tom on Sat, Jul 31, 2010 at 13:35:04 from 67.199.180.90

Very nice run Clay! Good to see you this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.201.000.000.000.007.20

I ran 5.12 miles on my own and I ran out to the big blue mailbox but then I extended up the 200 meter hill into Payson and then I turned and headed for home. My legs were pretty dead but then seemed to loosen up after a little bit, IT band was marginal but not to much of a bother and achillies was about the same as it has been, getting better. After the run Ethan was waiting and wanting to go a few miles so we did, he is starting to get faster in his training runs, we ran out to the old barn via canal road and the average pace was 8:28 and a total time of 17:35 with him out front most of the time especially at the end when he was 40 to 50 seconds a ahead of me. I had one 8:00 mile with him so I am counting that as a marathon pace mile;) I finished up with some strength training on my upper body and then some push ups, all in all a good start to the week and to the new month.

See ya tomorrow.

Kayano 16 Red Miles: 7.20
Comments
From Tom on Mon, Aug 02, 2010 at 18:29:04 from 137.65.56.16

Very nice Clay. You got any races this month?

From Clay on Mon, Aug 02, 2010 at 18:38:26 from 67.222.229.46

I'm doing the Salem Days 5K on the 14th but that's it so far for this month...

How about you are you doing any races in the near future?

From Tom on Mon, Aug 02, 2010 at 18:52:11 from 137.65.56.16

Currently the only race I'm signed up for is the Dirty Dash (www.thedirtydash.com) the week before SGM. This will most definitely fall into the "for fun" category, no racing allowed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.123.000.000.000.008.12

I just lost my whole entry so here we go again! I ran the mini GU corner route today and I did 6 pick-ups in the first 5 miles and the splits went like this 7:56, 7:56, 8:10, total time was 41:44 with an average pace of 8:19.  The 6 pickups were from telephone pole to pole but the length would be every other pole and then I woiuld recover at the same distance, the pace for the 6 said a 6:40 pace, I don't know how accurate that is but even if its with-in 10 seconds its pretty good. After that I ran 2 miles with Ethan in 18:03 and then I tacked on another mile in 8:30 for a total of 8. I felt pretty good today, a little sluggish but not to bad, its still way hot and humid!!!

See ya tomorrow.

Kayano 16 Red Miles: 8.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.002.000.000.000.007.00

I woke up late this morning so I ran 3 miles with Eth and then after that I went and did another 4 miles, started out slow and then slowly build up the pace until at mile 6 I was at 7:50 pace after that I slowed down the last mile to just under an 8:30 mile to finish up. My legs were not into it today so I really had to concentrate just to get through the run, my average pace was 8:25 with my total time at 59:10. Mile 6 was tiring but then when I saw the pace I went I could see why, I don't know if its the humid air or the hotter than normal mornings that are taking its toll but my energy level is pretty much gone! Oh well, no strength training this morning as I am late and I need to get going.

See ya tomorrow.

Kayano 16 Red Miles: 7.00
Comments
From Tom on Wed, Aug 04, 2010 at 12:07:58 from 137.65.56.16

I think it is the heat/humidity taking a toll on us. I've felt the same way lately and I notice my HR shoots up pretty quick in the muggy weather. SHould make things feel pretty nice once it finally cools down and dries out!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.002.000.000.000.007.00

I ran in the afternoon today as I was not able to run this morning out of laziness. I was having a really good run and I had about a half mile left when something went really wrong on the top of my left foot, very very painful! I was just able to hobble home and I'm afraid that maybe I have broken it!!!!!!!!!!! I hope that its not the case but the way that it is feeling, there's a good chance;( I'm icing as we speak but I know what a break feels like so I am not optimistic! Just before it started to hurt I was thinking to myself how good I was feeling and how much fun I was having and then BOOM just like that I might be out for awhile. I thought at first it was a cramp but I think that was wishful thinking, I'll have to go and get an ex-ray here when my wife gets home and then see where we are at... My average pace was 8:30 with 2 of the miles at 7:23 and 7:27 both downhill and I was holding back on them, total time was 59:51. The last mile was fittingly at a 9:11 pace on the dot sounds kind of weird I know but that is the honest truth! S&$$#$&$%T!!!!!!

Updates to come.

Kayano 16 Red Miles: 7.00
Comments
From Simmbad on Thu, Aug 05, 2010 at 22:59:50 from 67.199.182.58

Nooooo say it ain't so. I hope things are okay Bro.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Well folks I'm at a very sad place! I have a cast on  my foot and I have a stress fracture as I thought, I'm pretty down but not out, theres really nothing I can do other than just roll with it and see how it turns out... My brother-in-law wants to keep it on for 10 days and then take another ex-ray to see were I'm at, but I know I'm out for 6 weeks at least so just grin and bare it! I won't be posting much but I will be checking in on everyone else just to see how you are all doing. I think the most disappointing part is I won't be able to run the 5K this weekend with Ethan, his first, he has been working his butt off and its a bitter pill to swallow. Well,  I guess in six weeks I get to start all over again! Running can be a brutal sport, unfair at times and down right disappointing, alot like life!  So I guess the big guy upstairs is trying to teach me patience, so far its not working;(

Later!

Comments
From Tom on Tue, Aug 10, 2010 at 12:43:30 from 67.199.180.90

Clay I'm so sorry to hear about this. Dang!!! But I can say I think I know exactly how you feel since my recent injury although different, involved about the same amount of downtime. Hopefully you can still golf and fish and take this time to do more of both!! Maybe you can be coach Dad as well for Ethan. Good luck man!

From Andy on Tue, Aug 10, 2010 at 12:55:44 from 199.190.170.31

I'm so sorry. You have had more than your fair share of injuries. At least you have proper perspective. Good luck with the healing.

From Clay on Tue, Aug 10, 2010 at 13:00:41 from 67.222.229.46

Thanks Tom. These things happen sometimes and theres really nothing you can do about it, training is a crap shoot at best... I'll be back at it next month and slowly build things back up over the winter, I think its time to get on a good multi-vitamin and try that and see if it will cut down on the set backs. It was just frustrating cuz I had battled through a few injuries and was finally feeling really good and then this happens which had nothing to do with the other injuries. Oh well, day by day is about all I can handle right now. Good luck out there and keep pushing forward, your doing great!

From Brent on Thu, Aug 12, 2010 at 23:17:51 from 76.8.201.223

Clay, hand in there, can you cross train with the cast, keep up the cardio, you could still run STG if the foot allows, you could run at a snails pace with me, just get er done.

Stay Kool, B of BS Rools out

From Clay on Thu, Aug 12, 2010 at 23:50:55 from 174.52.209.168

I can't do anything, I wish I could but it's not good. My doc says 6 weeks which included 2 weeks hard cast and two weeks soft cast with a boot, bare minimum. I look like Tiny Tim with one crutch, all I'm missing is the scarf and the top hat:)

From Kim on Sat, Aug 14, 2010 at 19:57:39 from 67.199.180.90

Sorry to hear you are down for a bit Clay! Hang in there! I watched Tom go through that just a few months ago and I know it's hard but it is possible. Enjoy the extra time it gives you for other things and then back at it as soon as things are mended! Sending good and happy vibes your way!

Race: Speedy Spaniard 5K (3.1 Miles) 00:21:45, Place overall: 24, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.003.100.000.003.10

I had to log my son Ethans' First 5K today, since I am out and casted up I wanted to post his race and let him know how proud I am of him... Ethan was in first place in his age most of the way but he had a kid pass him in the last little bit of the race, and ended up taken 2nd place. He looked effortless the whole race and I think he has just touched the surface on his running possibilities, he averaged a 7 minute pace but he wasn't even working hard, at least it looked that way, just nice and smooth. I tried to get him to wear my Garmin but he didn't want to he said he wanted to run by feel, which is really surprising. There were about 500 runners and he took 24th overall and 2nd in his age division and he really enjoyed it to which I was praying for, that he would have a good experience and that he would want to continue to run and race. He told me before the race that he was running for me cause I was out with my injury, he's just a good kid and a good example to me and he makes me want to be a betrter person just being around him.

Congrats Son.

 

Comments
From Tom on Tue, Aug 17, 2010 at 18:51:54 from 137.65.56.16

Huge congrats to Ethan! That is an awesome time for a 1st time 5K, that boy has some speed!

From Superfly on Sat, Aug 21, 2010 at 15:38:23 from 208.117.127.110

Sorry I'm late but...Good job to your son Clay.

Man I wish you were healthy and running too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I got my cast off today but I am still in some pain but the good news is there is not a fracture, other wise it would have showed up on the ex-ray today... So this seems to be tissue damage which my doctor says is almost worse than a stress fracture because it takes just as long if not longer to heal. I am in a surgical shoe now which limits the motion and takes the stress off the balls of my foot, which will help with the healing process, and that is alot better than that darn cast. I can live with it. But, I'm Pretty sure that St George is out for this year and right now my main goal is to get back to running, even if it is only a few miles a day. So I will keep hoping that each day it will get better and better and then I can get back at it sooner than later.

See ya.

Comments
From Brent on Thu, Aug 19, 2010 at 21:59:36 from 66.7.127.219

Clay, good luck on the rehab, hang in there.

Stay Kool, B of BS Rools out

From Tom on Wed, Aug 25, 2010 at 15:22:37 from 137.65.56.16

How things going lately Clay? Hope the healing process is progressing nicely.

From Clay on Thu, Aug 26, 2010 at 00:32:21 from 174.52.209.168

Tom- Very slowly, lots of swelling and very sore... It's really frustrating but I'm hanging in there. Thanks for checking in on me.

From Brent on Fri, Aug 27, 2010 at 21:30:59 from 66.7.124.129

Clay, are you able to get some cross training done? Keep up the cardio? Hope you can give STG a try.

Stay Kool, B of BS Rools out

From Clay on Sat, Aug 28, 2010 at 12:19:45 from 174.52.209.168

Brent- I could probably pool run but I just don't have the time... It's hard to walk, I had a ultrasound this week and there is lots of fluid, so the SGM is a no go for this year. I probably have another 3 weeks of pain before I see any improvement, so the writings on the wall so to speak:(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I just wanted to post for a minute and let you all know that things are not progressing very well, but I am scheduled for Physical Therapy tomorrow bright and early so hopefully they can get me on the road to recovery... I'm trying to stay positive but its pretty difficult, just ask my poor wife, she deserves a medal for putting up with me! This has been the longest month of my life, but this to shall pass, so they say.

I will let you know how it goes.

Later. 

Comments
From Superfly on Tue, Aug 31, 2010 at 14:07:25 from 208.117.127.110

Hang in there Clay. Your a good man!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I went to the PT today and he worked me over pretty good. It looks like I have a nuroma but he wants to treat it to see if we can knock it out with the physical therapy as apposed to surgery... I am NOT hip to surgery, so I will do the PT therapy and I even get to do some pool running starting Friday. I have to say that it has been less painful today since my first treatment this morning, so I am hoping that it is a good sign of healing for the future. I just hope my darn insurance will pay for it cuz if it doesn't I probably won't go, funds are pretty tight right now;( I will update after Friday and let you know how it goes. We have decided to go to St. George anyway, who knows depending on how the next few weeks go I might even give it a try;)

 

See ya Friday.

Comments
From Superfly on Fri, Sep 03, 2010 at 13:58:03 from 208.117.127.110

Really? Try it?

From Clay on Fri, Sep 03, 2010 at 15:52:06 from 67.222.229.46

Clyde, Are you trying to tell me to not be stupid that I shouldn't try it?;) I think I might be cheering on my fellow bloggers as apposed to actually running it, but you never know.

From MichelleL on Sun, Sep 05, 2010 at 00:51:36 from 70.58.32.131

Hey Clay-did you know Marion deals with nueromas? She hasn't mentioned surgery as a possiblity, though. Perhaps you can talk to her about how she's worked with them.

From Clay on Sun, Sep 05, 2010 at 13:01:13 from 174.52.209.168

Surgery is very successful but I hate the idea of it, I'll for sure send her a note and pick her brain to see if there's something more I can be doing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

40 minutes pool running and then other 15 minutes mimicking like I'm riding a bike in the pool and then 5 minutes just walking in the pool frontwards and then backwards. I got pretty winded when I was pool running but at least it felt like I was working out for a change, after the pool workout the PT worked me over pretty good on my foot and then ultrasound and E-Stem with some Ice after that.

See ya Tuesday.

Comments
From Tom on Fri, Sep 03, 2010 at 13:39:28 from 137.65.56.16

Glad to hear you were able to get in the pool and get a workout. I've heard the pool running is really great for you during injury recovery. And all the PT stuff should speed things up as well.

From Brent on Sun, Sep 05, 2010 at 21:37:54 from 76.8.201.223

Clay, good work, PTs can work magic.

Stay Kool, B of BS Roolsout

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Pool ran for 40 minutes and then did the bike in the pool for another 20 minutes for a total of 60 minutes in the pool, not real fun, and then finished up with some ultrasound and then my PT worked over my foot pretty darn good. OUCH!!!

No PT again until Friday, but he did say that if I feel like my foot is doing good enough that I could try the elliptical for 10 minutes or so just to try it out but at the first sign of pain I need to stop, so we shall see what the week brings. As of now I would not be doing any ellitical work as I am still working through some of the pain.

Later.

Comments
From Tom on Tue, Sep 07, 2010 at 17:16:55 from 67.199.180.90

Hang in there Clay. I know things probably aren't so fun right now but I think the worst is behind you and things will get better from here.

From Brent on Sun, Sep 12, 2010 at 16:09:47 from 76.8.201.223

Clay, I would guess STG is not going to happen, hand in there, it will turnaround.

Stay Kool, B of BS Rools out

From Clay on Mon, Sep 13, 2010 at 12:59:30 from 67.222.229.46

Brent-I will be down there cheering everyone on though. The foot is coming around and I am some what optimistic now and I have been given the go head to try the elliptical, so I will try that later today. I am hopeful that with in the month I will be out on the road again, but I will be careful in coming back thats for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I went to the PT on Friday and then again today and he scraped me both times and that was not very pleasent!!! My feet are by nature very sensitive and having that procedure done does not help! OUCH!!! My PT wants me to try the elliptical when I get home tonight, so I quess we will see where I'm at then, it does feel like that its improving and I am more optimistic than I was last week so thats a good thing.

See ya later tonight.

Comments
From Tom on Mon, Sep 13, 2010 at 15:06:30 from 137.65.56.16

Way to hang in there Clay. I've heard the scraping can really help so hope the pain inflicted on you does the trick. Glad to hear that improvement is occuring.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I tried 5 minutes on the elliptical and the pain was just to much, or bad enough that I felt I needed to stop! Its been sore all day so kind of a bummer,  I'm 6 weeks into this darn injury and its just a pain, literally!!!

Later!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I went to the PT again today and we did the usual stuff which end with the always fun scrapping, it hurt extra bad today but I know I must be a wimp. My PT wants me to try and run a mile and just see what happens so I'll probably try that tomorrow, it is improving but it feels like it has a long way to go before its 100 percent.

So I'll see how it goes tomorrow and then I'll update.

Later.

Comments
From Tom on Mon, Sep 20, 2010 at 14:39:53 from 137.65.56.16

Good luck tomorrow Clay.

From Clay on Mon, Sep 20, 2010 at 15:34:57 from 67.222.229.46

Thanks Tom! You and Kim are running well, I'll be cheering you on at SG.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

I ran 1 mile on the treadmill, it wasn't to bad to start but by the time I was finished it wasn't feeling to good, I stretched and Iced really well but as I'm writing this it is pretty sore. My PT wanted me to try a mile to just see where the trouble spots are but I think the way things are I will probably be doing an MRI before its all said and done. My insurance sucks so that will have to be a last resort! It is improving so I think its just a matter of being patient and letting nature take its course, but then again it is improving very slowly and it has become kind of a stale mate at this point. Hopefully by tomorrow I'll have a better idea of the recovery time from the one mile run this morning and I hope the pain will be the same as when I woke up this morning.

See ya later.

Kayano 16 Red Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.210.000.000.001.003.21

My PT wanted me to run this morning and see how the pain was in my foot so we could see where I am at. The goal was one mile but the pain seemed to be alright so I extended to the 2.21 miles, the pain was starting to be more by the end of the run but it was always there even from the start, kind of a dull pain... After the run I jumped on the elliptical to see if I could handle that but I only made 10 minutes before I started to feel the pain but it was a lot less than before and I feel that its improving but I am still a good month away before I am pain free. So I'm on the right track its just going to take some more time and patience, I guess small steps forward are better than nothing at all and I will take it.

See ya Monday.

Kayano 16 Red Miles: 2.21
Comments
From Simmbad on Sat, Sep 25, 2010 at 16:30:31 from 67.199.182.58

Nice effort today, keep hanging in and be patient. I know it's easy for me to say. I admire your guts and deterination on hanging in there. Your the best.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.100.000.000.001.003.10

My foot felt pretty good today so I went for a little 2 mile run, out to the old barn and back for a total of 2.10 my pace was slow and easy (9:10 average) for a total time of 18:58... After that I jumped on the elliptical for 10 minutes, my foot kind of bothered me a bit on that but it wasn't to bad. After that I did my upper body strength training and then some push-ups, I then finished up with some stretching. My foot seemed to do alright running wise, I'm mean it was still a little bit painful but it seems to be improving, I see the PT tomorrow for some more therapy and the good old astym scrapping,  not fun!

Later.

Kayano 16 Red Miles: 2.10
Comments
From Tom on Mon, Sep 27, 2010 at 10:33:32 from 137.65.56.16

Glad to see the word "improving". I'm hoping you've turned the corner on this one now Clay and it only gets better.

From Simmbad on Mon, Sep 27, 2010 at 21:37:23 from 67.199.182.58

Way to hang tuff Bro. You are my hero.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I went to the PT today and he did my last A-stym treatment, the foot is feeling better, but I still have a way to go before I'm 100%... He looked at my running form today and had me do some step downs and I am extremely week in my quads and hip area, and he thinks the lack of strength and bad form have been the main cause of all these little nagging injuries. So he has me on some excersizes to improve my strength in these areas, hip and quad, and wants to see me back in 2 weeks to see if I am improving. It was insteresting to see how I did on the strength tests for my hip and quads and I was pathedic!!! I think that I am on the right course and once I get the strength that I need in these area's I will be alot better off and my PT seems to think that I haven't reached my full potiential because of my lack of strength in the hip and the quads.  I am feeling a little better about things it just going to take some time. I might do some running later today and practice on my form.

Later.

Comments
From Tom on Tue, Sep 28, 2010 at 14:55:37 from 137.65.56.16

Glad to hear your getting this stuff figured out Clay. These things take some time and it's hard to stay diligent with all the PT exercises but I've found it to be time very well spent.

Maybe we'll see you in St. George. Did your Bro talk to you about the Sat night get together?

From Clay on Tue, Sep 28, 2010 at 18:36:44 from 67.222.229.46

Thanks Tom. My Brother hasn't said a thing about Sat. Night. Let me know for sure.

From Tom on Tue, Sep 28, 2010 at 20:17:55 from 67.199.180.90

I think Kim just barely gave the info to Curtis earlier today. I just emailed you with the info. Hope it works for you to swing by.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.050.000.000.000.004.05

I ran out towards the Stake center this morning, the foot was a little bit more sore than normal, it must have been the A-stym yesterday he worked me pretty hard. But after I got going it seemed to get better, it must have been the advil that I popped just before I headed out. It felt pretty good as the run went on so I extended out to the old barn just to add a little more on, my legs were feeling it for sure it must be from the strength excersizes that the PT gave me, they must be working cuz I could really feel them today.  Average pace was 9:20 with a total time of 37:38, slow I know but right now I'll take whatever I can get, average HR was 153 way high for the pace but I know it will come down as I get my fitness back. I finished up with some strength training on my upper body and then some push-ups along with my usual stretching. A pretty good day as far as working out goes, I hope I can have the same type of day tomorrow.

Later.

Kayano 16 Red Miles: 4.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.750.000.000.000.003.75

I ran out to the old barn and back for a total of 2.45 miles, the foot was a bit of a bother but I was able to get through it. When I finished I did my foot strength training and after that my foot seemed to improve so I jumped on the treadmill for another 1.30 miles at a 9:30 pace, the foot felt better on that one. Average pace was around 9:30 with a total time of 34:10 with my HR average around 150. I can't believe all the fitness that I have lost since I injured my foot, pretty crazy really. Oh well, at least I'm back at it to some extent, I still have a ways to go before this darn foot is a 100% but I feel I'm on the right track.

See ya later.

Kayano 16 Red Miles: 3.75
Comments
From Andy on Thu, Sep 30, 2010 at 16:01:30 from 199.190.170.31

Hope all goes well and you can finally start running pain free.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.450.000.000.000.003.45

I ran out past the stake center and my foot didn't start to hurt right off so that was a good sign, but then in the middle it was a bother but then towards the end I was actually able to lenghten my stride a little bit, it felt good. My pace was still slow average pace was 9:11 with my total time being 31:42, my HR average was 148 so a little lower and my pace was a little faster today. I finished up with my standard upper body weight training and then some push-ups. I'll be taking the weekend off, we are heading to St. George to support all the Marathoners so I'll hang out by the pool and watch some of the runners come in and dream of next year:-)

 

See ya later.

Comments
From Superfly on Sun, Oct 03, 2010 at 15:50:59 from 24.49.167.105

Good to see Clay. Sorry I wasn't more chatty. Did ya go golfing?

From Clay on Mon, Oct 04, 2010 at 00:19:57 from 174.52.209.168

I wanted to but I didn't have time;( It was nice just hanging with the family and hitting the pool, it was also fun being on the other side of the race and watching everyone come in it was a totally different perspective;) You guys inspire me to become a better runner, even on your off days! Keep running Clyde, you have way to much talent to be hanging your shoes up;)

From TylerS on Mon, Oct 04, 2010 at 00:46:22 from 63.248.32.71

Thanks for yelling out to us! I was so glad to see you there! Next year you will be running!

From Tom on Mon, Oct 04, 2010 at 10:41:25 from 137.65.56.16

Glad to hear you're feeling good Clay. Wish we would have had the chance to talk to you Saturday, but we sure appreciated you and all the other spectators especially those last few miles. Hope to see you out on the roads soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.000.003.30

I ran out past the old barn via canal road and the pace was nice and slow. My foot felt good at the start but then about half way through it started to hurt again, but a lot less than it has been so that is good. My average pace was 9:06 with the total time being 29:58 my HR average was 147 so about the same as last week. I finished up with my upper body weight training and then some push-ups, it is good to be out running again and I hope my foot will gradually get better each week and I hope my fitness will come back quickly too!

See ya later.

Kayano 16 Red Miles: 3.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.410.000.000.000.003.41

I ran out past the Stake Center this morning, the foot felt okay right at first but then for the rest of the run it was a bit of a bother, at least more than yesterday. I worked it out pretty good when I returned home and it seems okay as I write this so maybe it was just tired, I hope... My average pace was slow at 9:28 and my total time was 32:16, HR average was at 141 so a little better but then again I was going slower today than yesterday, but not by much. I am so sick of this darn foot, I wish it would just get better all ready.! I know its improving but my patience is wearing thin! I finished up with some lower body weight training and then my hip workout as well.

See  ya tomorrow.

Kayano 16 Red Miles: 3.41
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.250.000.000.000.003.25

I ran out past the old barn via canal road and the funny thing this morning was I just kept waiting for my foot to hurt and it really never did, every once in a while I thought it was starting to hurt but it stayed about the same for the whole run. As a result my pace was a hair quicker, average pace was 8:57 with my total time at 29:08 my HR average was at 144, it was a little lower and I was at a quicker pace this morning than yesterday. I did start wearing a bracelet that has magnets in it so I don't know if that is whats helping my foot or not, but I'll stay with it.  I finished up with my upper body weight training and then some push-ups, now its off to work:(

 

See ya tomorrow.

Kayano 16 Red Miles: 3.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I ran out past the Stake Center again this morning via canal road and my foot was not good this time, as good as it was yesterday is as bad as it was today... I thought after yesterday that I had turned a corner with it but that doesn't seem to be the case. I kept the pace slow and easy, 9:30 and then the total time was 28:41 with my HR average at 143. I finished up with strength training on my lower body; quads, hips and calf's. Hopefully tomorrow my darn foot will be doing better, here's to hoping!!!! Maybe today was just one of those days.

Later.

Kayano 16 Red Miles: 3.00
Comments
From TylerS on Fri, Oct 08, 2010 at 00:45:01 from 63.248.32.71

Good luck tomorrow! Hope the foot feels better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.000.003.30

My foot was a little better today than yesterday so I pushed It a little harder today and it felt good to get the legs moving a little faster and I do mean a little. My average pace was 8:36 with my HR average at 151, total time was 28:13. Mile 3 was 8:12 mile, my goal is to get that down to where it use to be so its a 7:12 mile which would be fast for me, but I have a long way to go and first and foremost I need to get this stupid foot back to a 100%. I ran out past the old barn towards Payson via canal road, it was a nice morning and I had to wear my gloves for the first time, I hate cold hands.

See ya tomorrow

Cumulus 11 Yellow Miles: 3.30
Comments
From Brent on Sat, Oct 09, 2010 at 11:10:28 from 66.7.127.219

Clay, keep up the good work, this winter will be a good time to get it back.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.050.000.000.000.003.05

Yesterday I was stepping out of the shower and I stepped kind of funny and I felt a twinge in my back and now I can't even walk!!! The hits just keep on coming! I had my brother-in-law work on me last night and it helped a little bit but then when I woke up this morning it was really stiff. Between my foot and my back it was just all I could do to get out of bed this morning, but I was able to get out the door and get a run in. It felt like I was running sideways but I was able to get it in. I was really, really slow  my average pace was right at 10:00 total time was 30:28. After the run I tried to stretch but some I just couldn't do because of my back, I was able to get my lower body strength training in and also my hip exercise in. I just can't catch a break, I have this happen with my lower back sometimes, all I have to do is sneeze wrong and it goes out for a few days. I know it will get better but I just didn't need this right now, I'm having a hard enough time dealing with my foot let alone my darn back!!! Oh well, not much I can do.

See ya Monday.

Mizuno Wave Nirvana Miles: 3.05
Comments
From Kim on Sat, Oct 09, 2010 at 12:35:58 from 67.199.180.90

Dang Clay! I know how that back stuff is! And it ain't pretty! My poor little girl was afraid to sneeze for the longest time because she thought everyone who sneezed would end up as miserable as I was. I hope things are loosening up a bit. For some reason you are having to deal with a bunch of stuff right now....who knows why? But hopefully it will all get out of the way and your turn of back luck will be over for a good long time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.000.003.30

I ran out past the old barn via canal road, my back seemed a little better this morning I've been hitting it with a lot of heat all weekend long so it seems to be helping, my foot was about the same just kind of there nothing to good or to bad so hopefully m I'm getting better. My average pace a little better than Saturday,  9:17 with my HR average at 146 my total time was 30:28... After the run I did my standard upper body weight training and then some push-ups, I plan on doing just 3 miles a day for the next week or so and then after that I might start bumping up the miles just a titch but that also depends on my foot and how it is doing.

Later.

Kayano 16 Red Miles: 3.30
Comments
From Superfly on Mon, Oct 11, 2010 at 11:04:41 from 208.117.127.110

Good job Clay. I need to start a little post run weight training program like you do. I'm just too lazy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.002.503.50

I hit the elliptical for 25 minutes and then ran 1 mile on the treadmill, my back was a pain and so was my foot but I got er done! I finished up with my lower body strength training and some stretching, I'm late so off to work I go.

See ya tomorrow

Mizuno Wave Nirvana Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.250.000.000.003.003.25

I didn't run this morning in hopes that maybe my back would not be as stiff at work when I'm sitting all day but it didn't matter, I was just as stiff. So I came home and I tried the treadmill but my back just wouldn't let me do it so then I jumped on the elliptical and did a 10 minute warm up and then ran the contenders course which is 20 minutes for a total of 30 minutes. After that I did my standard upper body weight training and then I finished up with some push-ups. My foot and back were really giving me fits today, this is really getting to be a pain, I just wish I could get back to being healthy again. Maybe in my next life I guess!

 

See ya tomorrow.

Comments
From Tom on Wed, Oct 13, 2010 at 19:18:10 from 67.199.180.90

Hang in there Clay, I really think better days are just around the corner.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.003.004.00

My Daughter Sophie had a slumber party with some friends so they were occupying my workout room so I had to do it after work. I jumped on the elliptical to start, 10 minute warm up and then I did the fast track which is 20 minutes and it progresses to a 7 on the resistance and then back down to 1, a pretty good workout. After that I hit the treadmill for 1 mile, started out slow at a 5 and then progressed to a 7 and then backed down to a 5. My back felt okay but the foot was a bit of a bother but I got through it. I finished up with my lower body strength training, quads, calf's and the like.

See ya tomorrow.

Cumulus 11 Yellow Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.000.003.30

I ran out past the old barn again this morning and the air was cool and crisp and beautiful! My foot was alright just a little sore and the back was still pretty stiff but it loosened up as I got going.  My pace wasn't to bad for just taking it easy but in the middle of the run I was doing some sub 7:30 strides which was nice. My average pace was 8:51 and the total time was  29:14, with my HR average at 152 which is a little higher than it has been but that must account for the strides in the middle of the run, I was breathing a little harder during that portion of the run. I finished up with my upper body strength training and then some push-ups, its good to get my run done in the morning it just makes the day go better.

See ya tomorrow.

Kayano 16 Red Miles: 3.30
Comments
From jtshad on Fri, Oct 15, 2010 at 11:19:40 from 204.134.132.225

Glad the foot and back started felling better during the run. It is nice to get the workout done early and get you going for the day, but sometimes it is hard to get out of bed.

Have a great weekend. Nice pic by the way!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today as I am giving my back a rest after the Chiropractor worked me over pretty good yesterday, It's still not feeling real great but I am hopeful that it will be better soon. Its been a pretty tough go with all these injuries, I just can't seem to get a good training cycle in.  Maybe as I get stronger with the strength training that will help keep the rest of these little things away.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

I ran out past the old barn and headed towards Payson and extended out to my 2 mile mark, I took a short walking break and then headed back to the house. Foot was just a little of a bother this morning which is a good sign, Its still not 100% but it feels like its getting better. My back on the other hand was not so good, I had some moments in the run that my right leg felt like it was going to collapse on me, but I was able to get through the run. Its Hell to get old! I finished up with my upper body weight training and then some push-ups, the plan for this week is to run 4 miles a day and see how I do, I long to be Pain free!

See you tomorrow.

Mizuno Wave Nirvana Miles: 4.00
Comments
From Simmbad on Mon, Oct 18, 2010 at 17:54:48 from 67.199.182.58

Keep hanging tuff little Bro. This to shall pass, I hope it does.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.004.005.00

I went to the PT this morning and he wanted to film me running but after a mile he could tell my back was affecting my stride so he decided to work on my back and wait a week before he films me. After that I went to work and then after work I jumped on the elliptical for 40 minutes, 10 minute warm up and then I did the fast track that works its way up to a 7 resistance and  back for 20 minutes and then I cooled down for another 10 minutes. I finished up with my lower body weight training, now its time to eat and relax.

See ya tomorrow.

Mizuno Wave Nirvana Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.670.000.000.000.003.67

My back was feeling pretty good this morning and I was finally able to lengthen my stride, it felt good. My foot was marginal but okay, I felt really good for most of my run but then with about 3 tenths of a mile to go I got a major charlie horse in my right calf, I tried to stretch it out but there was no doing that so I  had to walk the last little bit home. I hope this doesn't keep me out now that would cause me great distress, it really hurts right now!!! My average pace before I had to stop was 8:47 total time 32:12 with my HR average at 153... After the run I did my standard upper body strength training and then some push-ups.

See ya tomorrow.

Mizuno Wave Nirvana Miles: 3.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today as my calf strain is in full swing! OUCH! I consider myself a work in progress, kind of like a priceless painting that takes years to complete:)  Sometimes I wonder if I will ever reach my goals or will I just some day fade into the sunset and never be heard of again, very frustrating... 10 steps forward and then 15 steps back, in other words I feel like I'm losing ground not gaining! Oh well, I'll just keep pushing forward and hoping for the best, my foot and back seem to be improving so I guess thats a good thing, thier not 100% by any means but they are difinitely improving.

See you tomorrow.

Comments
From Tom on Thu, Oct 21, 2010 at 13:57:01 from 137.65.56.16

So sorry you've been having such trouble the last while Clay. I'm curious have you looked into non-running factors to see if they play a role? Stuff like work/life stress, not enough sleep, bad diet, etc? One thing I've noticed as I've gotten older is that healthy diet seems to be much more important than it used to be.

From Brent on Thu, Oct 21, 2010 at 18:19:49 from 168.178.30.219

Clay, I have another thought, picking up on Tom's direction. When I had PF, my dress shoes were causing the problem, sometimes you work shoes or kick around shoes play a big part in things. Good news, the calf thing will go away in a few days, hope your running keeps on the positive side.

Stay Kool, B of bS Rools out

From Simmbad on Thu, Oct 21, 2010 at 23:12:33 from 67.199.182.58

Say it's not so, What a raw deal Bro. Does the ex-wife have a voodo doll of you and she playing havic with you or what? Hang in there it should be felling better a day or two.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still no running this morning, I might try the elliptical a little latter today but that will depend on how my calf is doing. It seems to be improving but I don't want to make it worse and then be out of commision for longer than just a few days. I will see what tomorrow brings and then go from there.

See ya later.

Comments
From Brent on Fri, Oct 22, 2010 at 14:20:44 from 76.8.201.223

Rambo, have you ran with compression socks or sleeves? I run with them all the time now, really seem to help.

Stay Kool, B of BS Rools out

From Clay on Fri, Oct 22, 2010 at 15:52:13 from 67.222.229.46

Ya I have some and I think I might try them tomorrow and see how I do... Its getting better but not quick enough for impatient little me;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

I'm still nursing my back and my strained calf, so no running again. My back is good at times and runable but the calf is still giving me some serious problems... I am heating and then stretching and then rolling it with the big foam roller and then icing after trying to get it to loosen up, but still no luck. This is really trying my patience.

PM- I tried the elliptical after work just to test out the calf and I was able to do a little, 30 minutes at a moderate pace with a little resistance thrown in there for fun. The calf was a little uncomfortable but it didn't get any worse so I just went with it. After that I did my standard upper body workout and then some push-ups, I will try it again in the morning and see how the calf does and then I'll go from there.

See ya tomorrow.

Mizuno Wave Nirvana Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

PM- I jumped on the elliptical after work  and calf was a little sore but tolerable. 10 minute warm up and then I did the fast track which progresses up to 7 on the resistance, 20 minutes, after that I cooled down for another 10 minutes at a moderate pace. I finished up with some lower body weight training, well as much as my right leg would let me which wasn't very much, and then iced my tender spots.

See ya tomorrow.

Kayano 16 Red Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Am-I jumped on the elliptical for 30 minutes, my calf was a bit of a bother so I might be taking the rest of the week off. I'll have to see how its doing in the morning and then make a decision at that time. I finished with some upper body weight training and then some push-ups.

Frustrating!

Later.

Kayano 16 Red Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Taking today off. My back is still giving me problems and that is a big concern because usually by now I'm feeling better but not so this time. Calf is slowly improving but I do have some sorenes in my IT band, but thats not a big deal... I'm falling apart;)

Comments
From Simmbad on Thu, Oct 28, 2010 at 22:48:28 from 67.199.182.58

Sorry Bro. I guess we are just getting old Bro. hang in thier.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running. Calf is improving but really sore on the IT band and I don't know what thats about.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.000.000.001.602.10

I went out and tried out my calf and I got about  a half a mile into it and the darn thing just seized up on me again, so I limped home. I went and jumped on the elliptical and was able to get in just over 16 minutes before it started to bother me painfully again, after that I stretched and then I finished up with some upper body weight training and some push-ups... I did roll it for a little bit on the big foam roller and it was pretty painful so at this point I really don't know what to think, just pretty darn frustrated and sick of being injured I have been fighting this off and on for the last few years and the injuries are never the same just enough to keep me out of things! I guess at this point I'll just have to take each day at a time and just do whatever my body will let me do until I'm fully healed up, whenever that is!

See ya tomorrow.

Kayano 16 Red Miles: 2.10
Comments
From Tom on Mon, Nov 01, 2010 at 11:31:23 from 137.65.56.16

Good luck Clay. So sorry you have had such a rough go of it the last while. Wish I had the magic cure but I can't seem to come up with anything much better than what you're doing. Hang in there man!

From Simmbad on Mon, Nov 01, 2010 at 22:01:53 from 67.199.182.58

Sorry Bro. Sooner or later things should start tipping in your favor. Hang there.

From Clay on Tue, Nov 02, 2010 at 13:41:32 from 67.222.229.46

Thanks guys. I'm almost ready to quit! I have never been so frustrated before in my life! If things don't improve soon I might be done with running for awhile, as much is I hate to say that;(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

AM- I went to the PT today to have him work on my calf and my back, the usual stuff, E-Stym along with some ultra sound and then some stretching and icing. I might try the elliptical later today after work but that all depends on the calf and how it is doing.

Later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

PM- After dinner I was frustrated so I went and jumped on the elliptical just to give my calf a try and it seemed to do pretty good. I did a 10 minute warm up and then I ran the back woods course, which I haven't done before, and it was a pretty good work out, 30 minutes and then after that I cooled down for another 10 minutes for a total of 50 minutes.  I finished up with my upper body weight training and then some push-ups, the calf seemed alright but I'll have to see how its doing in the morning, still no running as my PT wants me to just do the elliptical for now and thats as long as it doesn't hurt. I was glad to at least get something in, it made me feel pretty good.

Later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.100.000.000.002.005.10

I jumped out of bed at 6 am and headed out the door to give my calf a try and the first mile felt great and my back was good for a change too! My goal was 3 miles but when I hit 1.5 miles my calf started to get stiff but I was able to complete the run and it didn't seize up like it has been. Total time was 28:03 with my Heart Rate average at 148 and my average pace was 9:08, not bad considering it wasn't real hard to run at that pace and my limited training. After the run I jumped on the elliptical for 20 minutes and then I did my upper body weight training and then some push-ups. I iced the calf and it is a little sore as I write this, but I am hopeful now for the future and I feel like I am getting close to being pain free, knock on wood. I go to the PT tomorrow for more of the same on my calf, E-Stym Ultrasound and all that fun stuff.

See ya tomorrow.

Mizuno Wave Nirvana Miles: 5.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.150.000.000.003.005.15

I ran after work today, I did a 10 minute warm up on the elliptical and then I ran for 10 minutes on the treadmill and then I went back to the elliptical and ran the fast track which is 20 minutes and progresses to 7 on the resistance. I then finished up with another 10 minutes on the treadmill for a total of 50 minutes and a total of 2.15 miles in 20 minutes on the treadmill. I then did my lower body weight training to finish up the day. The calf was okay, and the PT worked it over pretty good this morning so I hope I am on the road to recovery and I can finally get back to a regular training cycle, knock on wood;)

See ya tomorrow.

Kayano 16 Red Miles: 5.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.100.000.000.000.003.10

I ran out towards the T and realized that I had went to far, my darn calf started to really act up and tighten. When I arrived at the stake center I decided to walk for a little bit and then I finished it out the last little bit, it was to sore to do the elliptical, I gave it a try but I didn't want to aggreavate it more than I already had. I did finish up with my upper body weight training and then some push-ups, I rolled my calf really good on the big foam roller and I will be icing soon. I have to tell myself to only run the 2 miles but I feel good when I start and so I think I can go further and then I pay for it, oh well I was never really very smart;) I was able to see Michelle and Mac, and then at the end Kellie and Heidi passed me, it was good to get out and feel like a runner again, even if it was only for 3 miles and one day.

 

Later.

Kayano 16 Red Miles: 3.10
Comments
From Simmbad on Wed, Nov 10, 2010 at 22:52:51 from 67.199.182.58

Nice to see you are geting out a bit. Just keep being patient and you will be back to your good ol biy again. Way to keep hanging Bro.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

40 Minutes elliptical after work at a pretty good pace, calf was a little bother-some so I stuck with the elliptical. I finished with my lower body weight training and then some stretching.

Later.

Cumulus 11 Yellow Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Early morning ride on the good old elliptical, 10 minute warm up and then I ran the trail race which was brutal, resistance all the way up to 7 which is 30 minutes I then cooled down with another 10 minutes to round out the 50 minutes. I also went through my upper body weight training and then some push-ups with some stretching. My calf seemed a little better this morning but I went with the elliptical in hopes that maybe tomorrow it will let me do some mileage out on the road, baby steps;)

See ya tomorrow.

Kayano 16 Red Miles: 5.00
Comments
From Tom on Fri, Nov 12, 2010 at 11:58:32 from 137.65.56.16

Nice attitude Clay and nice job hanging in there with the crosstraining while you battle this. "Baby steps" is a good thought, hope tomorrow goes well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.100.000.000.004.006.10

I was able to get in just over 2 miles running and then my darn calf started to give me problems so I cut it short and headed for home, the good thing is it didn't seize up on me but it was feeling like it was close. After the run I stretched and then jumped on the elliptical for a 10 minute warm up and then I ran the fast track course which has resistance up to 7 for 20 minutes and then I cooled down with another 10 minutes, I then finished up with my lower body weight training and then rolled my calf pretty good with the big foam roller. Average pace for the run was 9:02 total time was 18:42 and my HR average was 140. I feel pretty good about the workout I just wish it was 6 miles of running instead of only 2 but I'll take what I can get at this point!

 

See ya Monday.

Mizuno Wave Nirvana Miles: 6.10
Comments
From Rye on Sat, Nov 13, 2010 at 12:26:13 from 168.103.42.63

Your pic brings back good memories of my dad!

From Clay on Sat, Nov 13, 2010 at 21:15:42 from 166.205.11.34

Ya, that was a fun day. We went again a couple of weeks ago and it was a blast! My brother has a membership at Hatts ranch we hunt chuckers and pheasants it's a lot of fun!

From Rye on Sat, Nov 13, 2010 at 22:32:32 from 174.27.113.31

Just curious.... do you hunt with a canine? I have two goldens that are fantastic!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Late PM workout. 50 Minutes on the elliptical, 10 minute warm up and then I did the fast track with resistance up to 7 for 30 minutes and the a 10 minute cool down. After the elliptical I did my usual upper body weight training and then some push-ups. I went to the PT this morning and he worked my calf over pretty good, it felt pretty good on  the elliptical tonight so maybe thats a good sign. I almost have the Christmas lights up and ready to go I have a few more things to get out and then I need to hook everything, which is the hard thing.

See ya tomorrow.

Mizuno Wave Nirvana Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.420.000.000.004.007.42

I was able to get up and get out the door by 6:30 this morning and oh what a glorious feeling! I ran out to the T in the road and then back to the house, average pace was 8:50 with my total time being 30:10 and my average HR at 150, a little high for that pace but I'll take it. My calf felt good on the way out but on the inward half it started to stiffen up pretty good but I didn't have to stop so that is a plus. I then jumped on the elliptical for a 10 minute warm up and then I ran the contenders course with resistance up to 5, which is 20 minutes, and then I finished up with another 10 minutes to cool down for a total of 40 minutes. I then did my lower body weight training and then I called it a morning, a pretty good workout and I was feeling it towards the end. My plan is to get at least an hour of training split between the elliptical and running, I would rather have the bulk of it be running but I don't think my calf will let me do it as of yet so I'll take what I can get and then go from there. Today I was able to get 70 minutes total so I'm on the right track!;)

See ya tomorrow.

Mizuno Wave Nirvana Miles: 7.42
Comments
From Simmbad on Tue, Nov 16, 2010 at 20:49:22 from 67.199.182.58

Nice job on getting out today Bro. I'm happy for you that the leg is starting to come around. Keep hanging in their.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.100.000.000.004.506.60

Late PM workout. 2.10 out on the road and then the rest on the elliptical, moderate pace up to 5 on the resistance, good workout. Average pace for the run was 8:42 with the HR average at 147.

Later.

Kayano 16 Red Miles: 6.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing today,  I was just to busy.

I'm hoping for a better tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.120.000.000.004.206.32

Late night workout. Early morning PT appointment A-stym on the calf, hurt so good, and then the PT wants me to continue on the same workout that I've been doing. Next week he said I can bump my mileage to 2 and half miles and then in a month he wants to see me, just slow and easy building up and if the calf starts to hurt then stop and do the elliptical. Workout; 2.10 miles out on the road and then 42 minutes on the elliptical, average pace for the run was 8:39 with the HR average at 153 total time was 18:22. It was nice out I was able to run in shorts but I think that is going to end tomorrow as the cold and snow is coming in for a few days. After the workout I did my upper body weight training and then some push-ups, my calf felt pretty good on the run just a little niggle of pain and stiffness it was no bother on the elliptical which is a nice change.

See ya tomorrow.

Kayano 16 Red Miles: 6.32
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.130.000.000.004.007.13

I decided to sleep in this morning for the simple reason we had nothing going on and I couldn't see getting up and running in the dark, so I was out the door around 9am and ran out towards the T in the road out past the stake center. This was the first run in a long time where I didn't have any pain and I felt really good, I was even able to do some sub 7:30 strides towards the end of the run with no calf pain, I actually felt like a runner again! My average pace was 8:27 with my HR average at 150, Pretty high for that pace but I'm still trying to get my lungs back, my legs felt really good though. After the run I jumped on the elliptical for 40 minutes with resistance up to 5 and then a 10 minute cool down, calf felt good there to so this is a really good sign. I'm still going to keep the distance between 2 and 3 miles and just build back up nice and slow, but today is a good day and I'm feeling good about the future. 

I will be finishing putting the last of my Christmas lights up today and I will probably fire them up tonight for a little bit just to give them a test run, should be fun!

See ya on Monday.

Kayano 16 Red Miles: 7.13
Comments
From Tom on Sat, Nov 20, 2010 at 13:21:16 from 67.199.180.90

Clay I'm real happy to see the positive report today. I hope this time you've really turned the corner.

From Brent on Sat, Nov 20, 2010 at 21:49:06 from 66.7.127.219

Clay, it will not take long for the HR to drop, good work staying healthy.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.004.007.30

Early morning run, lots of ice and very slippery! It felt good to be out in the cool air even though it felt like I was ice-skating the whole way, pace was slow at 9:07 with my HR average at 145 total time was 30:05. After the run I did the usual on the elliptical, 10 minute warm up and then I ran the contenders course with resistance up to 5 for 20 minutes and then a 10 minute cool down for a total of 40 minutes. I then finished up with my upper body weight training and then some push-ups, I'm pretty beat and now its off to the showers and then off to work!

My lights are up and running and they look pretty good, there really pretty with the fresh fallen snow.

See you later.

Mizuno Wave Nirvana Miles: 7.30
Comments
From Simmbad on Mon, Nov 22, 2010 at 21:36:29 from 67.199.182.58

the airplanes won't mistake your house for the runway wil they? Good to see you out running again.

From Clay on Tue, Nov 23, 2010 at 14:01:17 from 67.222.229.46

I'm hoping they don't!!! There's a guy up the street that has 10 times what I do so he really should be worried!!!:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.003.006.50

Another early morning run and the temps were a lot better today than yesterday and the roads were clear which always makes for easier running! I ran out to the T in the road and then back home, average pace was 8:33 with my HR average at 144, better, total time was 29:20. After the run I jumped on the elliptical for an easy 30 minutes with no resistance and I tried to keep the pace moderate to easy, my calf was a little of a niggle so I didn't want to over do it. I finished up with some lower body weight training and then some sit-ups on the big rubber ball. If my calf is still stiff tomorrow then I will just go with the elliptical and take it easy, there is suppose to be a big storm coming in tonight so I will probably be inside anyway... I refuse to run in a blizzard,  that's why God created the treadmill so we don't have to;) My cut off for running in cold weather is the middle teens, anything below 15 and I will be inside, I just don't like the real cold weather;(

 

See ya tomorrow.

Kayano 16 Red Miles: 6.50
Comments
From Kim on Tue, Nov 23, 2010 at 10:57:13 from 67.199.180.90

Hey Clay, This sounds pretty good! I hope things keep on improving! You sure have had to be a patient guy through all of this injury stuff!

My problem is I don't have a TM or a gym pass.....eeeek! These cold mornings coming up are going to be a challenge!

Happy Thanksgiving to you and your family!

From Clay on Tue, Nov 23, 2010 at 14:41:58 from 67.222.229.46

Kim-I know one guy that ran in place for an hour rather than brave the elements!!!;) We are for sure crazy to be runners, especially running in sub-freezing tempatures!

Have a Happy Thanksgiving both you and Tom and your family!!! I really enjoyed your sons guitar Solo, pretty freaking talented!

From Simmbad on Wed, Nov 24, 2010 at 15:07:44 from 67.199.182.58

Nice job on the workout today and way to keep things positive, I think you have been real amazing through all of your up's and downs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.350.000.000.003.006.35

Its been a rough couple of days for our family... I lost my little brother today.... It started yesterday when he went in for some blood work and then he collapsed, they rushed him to Utah Valley and he was bleeding in his brain so they rushed him into surgery but he was declared brain dead this afternoon and then they took him off life support and he was gone in about 20 minutes. He was a special kid and had been through a lot in his life but he turned things around and was able to get to the temple and get sealed to his wife and kids and has been valiant for the last 6 years or so. He was a great example to me and I will miss him.

 I tried to hammer out a workout this evening just to work out the frustration, 3.35 miles on the treadmill in 30 minutes and then 30 minutes on the elliptical.

Have a good weekend everyone.

Kayano 16 Red Miles: 6.35
Comments
From Tom on Fri, Nov 26, 2010 at 18:54:05 from 67.199.180.90

Clay I'm so sorry to hear about your Brother. That's gotta be so hard to lose a younger brother like that. Our thoughts and prayers are with you and your extended family.

From Simmbad on Sat, Nov 27, 2010 at 00:19:32 from 174.52.221.55

We will never forget his courage and grace on how he endured and handled his chanllegs. He is a great man. Hang in thier Clay. I love you Bro.

From Clay on Sat, Nov 27, 2010 at 00:32:14 from 76.27.46.68

Yes he is! A great example for sure! Love you to Bro.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.003.007.10

I waited for it to warm up this morning and then I headed out the door and it wasn't to bad... I ended up going just over 4 miles and everything felt pretty good, other than I'm running with a pretty heavy Heart this morning (see yesterdays post) my average pace for the run was 8:25 with my total time being 34:33 and my HR average was 150, I was working pretty hard out there. After the run I jumped on the elliptical for 30 minutes , 10 minute warm up and then 20 minute contenders course with resistance up to 5 and then I finished up with my upper body weight training and then some push-ups. 

It was good to get out this morning and just think about my brother and his life and the good example that he was for me and rededicate my self to be a better brother to those that still remain sometimes we get so wrapped up in our life's that we forget about the most important things, like family and friends.

 

See ya later.

Kayano 16 Red Miles: 7.10
Comments
From Kim on Sat, Nov 27, 2010 at 00:36:19 from 67.199.180.90

So sorry Clay. This must be a very difficult time for your family, especially with the holidays. You are all in our prayers!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No time today to really get any kind of run in and my Heart just isn't in it today.

See ya Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.050.000.000.003.007.05

I ran out in the frozen tundra this morning, we had a couple of inches of snow over night so the roads were a little slick but they were tolerable. I felt good for the most part but my legs just didn't want to go this morning, I don't know if it was the cold or just not trained. My average pace for the run was 8:55 and my HR average was 148 with my total time at 36:06. After the run I jumped on the elliptical for 30 minutes, 10 minute warm up and then I ran the contenders course with resistance up to 5 and then I finished up with my upper body weight training and some push-ups.

We were all over at my Parents house last night hammering out the details for the funeral for my brother Shane and we were able to get things all ready to go for Thursday, Its been a tough few days. We were able to have a good laugh at some of the memories of my brother and it was good to talk things over, its just going to take some time.

See ya tomorrow.

Comments
From Tom on Mon, Nov 29, 2010 at 11:30:55 from 67.199.180.90

Nice job getting out in the cold and snow Clay. We wimped out and will hopefully try again in a couple hours.

Good luck with the funeral arrangements and dealing with the tough days. You're right that some things just take some time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.050.000.000.003.007.05

Evening run today, it was to cold for me this morning so I waited til after work and got her done. I was able to run out towards Mini GU corner, well at least it was in sight and then back to the house for a total of 4 miles. Average pace was 8:45 with the total time at 35:18 and average HR was 146, I was feeling a little tired today for some reason but I'm not complaining at least I'm running. After the run I jumped on the elliptical for 30 minutes but I didn't do alot of resistance today I just kept the pace nice and steady just above 90 on the RPM. After that I did my lower body weight training and a little bit of core on the rubber ball, I feel good about getting it in and following through, tomorrow morning is suppose to be in the 20 degree range so that will be tolerable.

See ya then.

Kayano 16 Red Miles: 7.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.000.005.20

Afternoon run, running only no other time as I need to get ready for my Brother Shanes viewing, its going to be a tough one.

Average pace was 8:44.

Later.

Kayano 16 Red Miles: 5.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.050.000.000.003.007.05

AM- I woke up this morning with a heavy Heart and decided to fore go the run... I laid My Little brother Shane to rest today along with my family and it was so Heart breaking to see his poor kids go through the pain of losing their Father. It was a beautiful service and I will miss him everyday, Shane was a pillar of strength and was an great example of enduring to the end. My brother Ron wrote a song and sang it and it was so awesome and the spirit was so strong and it reaffirmed my testimony of Eternal families. Nathan Osmond lived around the corner from Shane's house and they had become such good friends and he sang a beautiful Josh Grobban song that was so touching, his ward was so special they are truly saints and they loved my brother so much! Shane touched so many lifes's and he served his heavenly father all the way to the end, he went to the Temple once a week and it didn't matter how he felt, even with diabetes ruining his body he never complained and stayed true to his testimony.  I will miss Him!!! I Love you Little Bro!!!

 

PM- I wasn't really feeling like it but I decided to get a workout in, 4.05 miles on the treadmill in 35 minutes and then 30 minutes on the elliptical nothing spectacular although I did do some speed intervals on the treadmill, nothing over a minute or so. Pace was pretty up beat and I had no resistance on the elliptical but I was able to keep the RPM at a 95 average so pretty steady.

See ya tomorrow.

Kayano 16 Red Miles: 7.05
Comments
From Kim on Fri, Dec 03, 2010 at 00:14:07 from 67.199.180.90

I've been thinking of you and Curtis today. Sounds like a rough but peaceful service. Good luck to all of you, especially as the Christmas season is upon us. Thanks for sharing your thoughts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.050.000.000.003.007.05

Morning run today. It was down right warm this morning so I was way over dressed but oh well I just went with it. I ran out towards payson and then back to the house, the pace was steady but I just didn't have any strength in my legs it must have been the short turn around from my workout late last night, not enough time to recover I guess. My average pace was 8:40 with the total time at 35:04, basically the same time as yesterday but yesterday I ran on the treadmill, my average HR rate was 146. After the run I did the standard run on the elliptical 10 minute warm-up and then I ran the contenders course with resistance up to 5 for 20 minutes, my energy level was low here to I think I am worn out emotionally from the last week. I really thought about my brother Shane this morning, I just can't believe he's gone! Hopefully I will be able to work through these feelings down the road.

 

See ya tomorrow.

Kayano 16 Red Miles: 7.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.050.000.000.002.0010.05

I was able to get out this morning just after 8:15 or so and my goal was to run out to GU corner and then back to the house which is just over 8 miles round trip and my other goal was to not stop only to refuel at GU corner. I need to start going a little longer on Saturdays to get ready for the Painters Half in January, so the plan is to add a mile on to each of my long runs each week until Painters. I felt pretty good on the way out but the pace was easy for the most part, and then on the way back I ran some strides, the average pace for the run was 8:47 with the total time at 1:10:53, HR average was at 147. My calf's were all right but they are a little sore but my quads seemed to do alright but I was getting tired towards the end of the run, but I feel like I 'm on the right track. After the run I jumped on the elliptical for 20 minutes with RPM between 85 and 90, just nice and steady. Its good to get this one in and it gave me some confidence in my training so far.

 

See ya Monday.

Kayano 16 Red Miles: 10.05
Comments
From Tom on Sat, Dec 04, 2010 at 18:33:18 from 67.199.180.90

Great job Clay, glad to see you have a good strong long run. Looking good for Painters.

From Clay on Sat, Dec 04, 2010 at 21:13:26 from 76.27.46.68

Thanks Tom it didn't feel real strong but it felt good to get out for a real run for a change, these 3 to 4 milers are getting pretty boring.

Thanks for checking in on me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.160.000.000.002.007.16

Evening run today as I was to lazy to get out of bed this morning, I ran out towards payson and extended up the hill and then turned and headed for home my pace was just steady nothing to crow about. My quads feel so good but my darn calf's will not loosen up and they are week and tired all the time, I just don't get it! I have been doing some strengthening exercises for my quads and it seems to be paying off but I have also been doing some calf raises and its not paying off, so what the heck! It doesn't make any sense! My average pace for the run was 8:42 with my HR average at 147 and my total time was 44:53.

After the run I jumped on the elliptical for 20 minutes and the RPM was above 90 to 95 with some resistance, after that I finished up with my upper body weight training and some push-ups.

See ya tomorrow.

Mizuno Wave Nirvana Miles: 7.16
Comments
From MichelleL on Tue, Dec 07, 2010 at 10:55:42 from 67.41.178.22

Is crowing good or bad? I thought I saw you this morning and turned around but it wasn't you.

From Clay on Tue, Dec 07, 2010 at 13:17:04 from 166.205.10.81

I guess it can be good and bad at the same time, crowing that is, but that day it was not good:) I hope your doing alright, I haven't seen you in awhile either.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.050.000.000.002.107.15

Early morning run and I was way over dressed,  I can't figure out these December mornings! I ran out towards Mini GU corner but stopped a half mile short and then turned and headed for home, the pace was steady and slow and my calf's were about the same, week and sore. Average pace for the run was 8:52 with my HR average at 144, total time was 44:50 after the run I jumped on the elliptical at a very easy pace for 21 minutes and then I finished up with lower body strength training. I'm glad that I was able to get my butt out of bed this morning and get it done, its so much easier to get the workout done in the morning;)

Later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.550.000.000.002.007.55

Late afternoon run as I was lazy and didn't get out the door this morning, I wanted to do some hills so I ran the woodland hills mailbox route but I went easy on the downhill, I didn't want to over do it. My quads right now feel awesome as they didn't burn at all on the way up, usually they are burning big time. My calf's are still feeling it, very week and stiff, but I'll take what I can get, I was very pleased with this run. Average pace was 9:05, usually my average for this route is sub 8:30 but I went real easy on the downhill so hence the slower average, total time was 50:18 with my HR average at 148. My HR monitor is a little wacky, at the start of my run it was saying 175 which is way off so I think that it is a little in-accurate... Maybe I need a new battery or a new one all together;) After the run I ran 20 minutes on the elliptical at an easy pace and then I finished up with some upper body weight training and some push-ups. I wish I could figure what is going on with my calf's they will just not loosen up. Any advice out there in blogger land?  Feel free to share your thoughts.

see ya tomorrow.

Kayano 16 Red Miles: 7.55
Comments
From Tom on Thu, Dec 09, 2010 at 10:53:52 from 137.65.56.16

Clay sometimes my HR monitor does that same thing early in the run. I'm pretty sure it has to do with the contacts being a little too dry until you work up a sweat. So it's getting confused and counting your foot strikes instead of HR.

On the calf thing I'm not sure. Are you wearing compression socks or anything like that. They're supposed to help but I've actually found for me they seem to make it worse and I do better without them. Also maybe just stretching the calf out good before the run and a few times during the day. Maybe some good deep massage to work out the kinks. Always tricky to find the magic formula. Good luck.

From Brent on Thu, Dec 09, 2010 at 21:22:33 from 76.8.201.223

Rambo, nice to see you getting in good runs. Keep up the good work. Not sure about the calf thing, deep massage has worked for me in the past.

Stay Kool, b of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

To much work and to much with kids today so nothing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.002.007.15

Morning run today but I woke up late so I have to cut out the strength training, I ran out towards Payson via canal road and then back to the house. My Garmin shut off on the way back for some reason after about 5 minutes of running so my numbers are all messed up but I figure it was around 44:30 with an average pace of right around 8:45 or so. I would like to run 10 miles tomorrow but we will have to see, everything felt pretty good this morning just still a little niggle on both calf's but I'm getting use to that:)

See ya tomorrow.

Kayano 16 Red Miles: 7.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.050.000.000.000.0010.05

Mid day run as I wasn't feeling really good and felt like I was coming down with a cold, but I went over and watched my daughter dance for drill at UVU and then I headed back home. I was feeling a little better so I headed out, my goal was 9 and maybe 10 but I wanted it to be up beat, at least up beat for me anyway. I headed to Mini GU corner and then back to the house and then I tacked on 4 miles out towards Payson and then back to the house. Everything felt pretty good until the last mile and then I really started to feel it, but the pace was a pretty good pace for me post injury wise so I am pleased. Average pace was 8:27 But most of it was sub 8:20 and then I slowed down the last couple, total time was 1:25:00 even and my HR average was at 148. I had an 8:09 and 8:15 in the middle and it felt pretty easy so this was a pretty positive run for me, now its back to the drill competition. No cross-training today the run was a good enough workout!

 

See ya Monday.

Kayano 16 Red Miles: 10.05
Comments
From Simmbad on Sat, Dec 11, 2010 at 16:27:37 from 67.199.182.58

Nice run and way to hang in there, you will be ready for Painter's in Jan.

From Tom on Mon, Dec 13, 2010 at 11:30:22 from 137.65.56.16

Nice job guys. Good to see the Simmons boys getting in to a good groove just before Painters.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I have caught a cold the last few days so no running today, I'm just not feeling up to it.

Later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.050.000.000.002.108.15

Early morning run, I was feeling just well enough to run but just barley;( I ran out towards Mini GU Corner but stopped short and then I headed back to the house, the pace was real easy and I had no energy because of the cold I am fighting. Average pace was 8:55 with the total time at 45:06 for the 5 miles, HR average at 139, I then jumped on the elliptical for 21 minutes at a steady pace. I then headed to the PT for him to tape me running to look at my mechanic's, he had me run some of it bare foot which was a new experiance for me, that was just over a mile... The PT said that my form is much better since I've been doing the strength exercises for my qauds and hip and core. I could see the difference from the before and after look, he wants me to continue with what I'm doing and then see how I do over the next few months... I'm happy with where my running is going and I hope I can continue with no injuries, and the PT was optimistic that I will just continue to get stronger and stronger and I hope he's right.

I'm still feeling this cold, not a lot of energy but I feel like I'm getting better, hopefully;)

 

See ya tomorrow.

Kayano 16 Red Miles: 8.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running yet today, when I woke up this morning I had a horrible sore throat and you guessed it I have strep throat!  I don't know if I'll get any running in today or not I'll have to see how the day goes, and how I am feeling. I'm not sure if its a good idea if I run with it or not so any advice would be greatly appreciated.

Later.

Comments
From Tom on Wed, Dec 15, 2010 at 18:52:33 from 137.65.56.16

As far as colds my general rule is if the symptoms are above the neck and no fever then running seems to be OK, maybe OK with mild sore throat as well. But "horrible" sore throat and any kind of chest congestion, muscle aches, fever, etc, then no go.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I'm still not feeling real great but I am improved from yesterday and I might run a few miles after work, but I have a few appointments this afternoon so it might not happen.

Later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.003.008.00

Afternoon workout today, I didn't feel like getting all my outside gear on to run outside so I hit the elliptical and the treadmill. I started with 10 minute warm up on the elliptical and then I alternated between that and the treadmill 10 minutes on and then 10 minutes on the treadmill and then I finished with a cool down on the treadmill. I also ran some pickups on the treadmill 6x 2 minutes with 4 at sub 7:30 pace and 2 at sub 7:15 pace with 3 minutes of recovery between each. Everything felt pretty good I'm still a little weak from the Strep but I felt a lot better than I thought I would. My average pace for the treadmill was 8:40 and total time was 43:25, I didn't wear my HR monitor so I have no information on that. I finished up with my upper body weight training and then some push-ups. Its been a crappy week for training with being sick and all but I hope to finish strong and do a long run tomorrow.

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I didn't get out until after 9 this morning as I was trying to wait for the roads to get cleared just a little bit. I knew the pace would be pretty slow with the roads and the hard late workout from yesterday and the fact that I am still fighting off the strep throat, I felt pretty good considering all those factors. Average pace was 9:00 with my HR average at 148 total time was 1:30 :19 after the run I did my standard lower body weight training, no elliptical today I'm pretty pooped.... Now it's off to South Jordon to see my Daughter Abby dance, you gotta love it baby!

See ya Monday.

Mizuno Wave Nirvana Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running because I have no time today, very busy...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

So far no running, I have been digging myself out of 20 plus inches of snow here in good old Salem!!! I might try and run some on the treadmill later tonight but outside is a no go for sure today. I don't mind the snow but when it comes that fast and that much it makes me want to jump off a high rise building head first!

Later.

Comments
From Tom on Tue, Dec 21, 2010 at 16:37:10 from 137.65.56.16

Yeah that snow is crazy Clay. When is it ever going to stop?!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.002.007.15

Afternoon run today and it has been over a week since I have run last and I thought I had better pull my head out and get going again. I ran out towards Payson via canal road, out and back, total time was 44:05 with an average pace of 8:34, I'm not sure on the HR average. I felt pretty good on the run a little clunky at first but then I was able to get in a pretty good rythum. After the run I ran 20 minutes on the elliptical at a moderate pace and then I finished up with my upper body weight training and then some push-ups. Everything felt pretty good so that felt good, I have had to re-dedicate myself as I have been pretty lazy lately. 

See ya tomorrow.

Comments
From Superfly on Mon, Dec 27, 2010 at 19:41:02 from 208.117.127.110

Good job getting back at it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.050.000.000.002.607.65

I was out the door at 6 am and I headed out towards mini GU corner and then back to the house via canal road. My legs were really out of it so I took it nice and easy the whole way, average pace was 9:03 with the total time at 45:36, HR average was at 144. After the run I jumped on the elliptical and ran the contenders with resistance up to 5  for 20 minutes and then I cooled down with another 6 minutes. I finished up with my lower body weight training, it was a pretty good workout and it's nice to finally get up and get her done in the morning and have it out of the way. It was a little foggy out this morning,  kind of scary, but very pleasent too!

See ya tomorrow.

Kayano 16 Red Miles: 7.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.002.007.20

Afternoon run today as there was to much snow this morning so I went to work and waited for the roads to clear and then I headed out. I ran the Payson salem canal route today, out and back, I was able to feel pretty good the last couple of miles but the pace was still pretty easy. My average pace was 8:56 with my total time at 46:12 average HR was 154, a little high for that pace. After the run I jumped on the elliptical for 20 minutes at a moderate pace and then I did My upper body weight training and some push-ups. I'm glad I got her done earlier cause its a full out blizzard right now so it might be an inside workout tomorrow.

See ya then.

 

Kayano 16 Red Miles: 7.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing today I'm just to busy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.170.000.000.002.004.17

I finally found some time to get a workout in today, man I have been busy the last few days! I wasn't feeling real chipper as I have been breathing in paint fumes for the last few days, I've been painting my daughter Abby's room so I've had a headache for two days. 20 Minutes elliptical and then 20 minutes on the treadmill pace was easy  for both segments.

See ya tomorrow.

 

HAPPY NEW YEAR TO EVERYONE!!!!!

Kayano 16 Red Miles: 4.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
850.90123.293.101.50356.711335.50
Asic Nimbus 11 Miles: 48.35Kayano 13 Red & Black Miles: 63.00Kayano 16 Blue Miles: 459.44Cumulus 11 Yellow Miles: 103.37Kayano 16 Red Miles: 251.32Mizuno Wave Nirvana Miles: 70.30Kayano 16 Red Miles: 141.57
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