"A Hefty Hunk Of Steamin Junk"

Afternoon run inside on the treadmill, 5 miles in 43:30 and then 20 minutes on the elliptical at a moderate pace. I ran 4x400 at a 7:30 pace for each interval, no strength training today as I am out of time and I hope to get on a better schedule next and get back into a good routine for a change, I have been pretty lazy the last 10 days.

See ya tomorrow.

Afternoon run today as I was not to hip on getting out this morning for the same old lazy reason,  But it was beautiful out today and the sun was bright and good. I headed out towards Payson for 2 miles and then back to the house and then out past the stake center and then I stopped at woodland hills road and then I headed back to the house for a total of 6.52 miles. After the run I jumped on the elliptical for another 20 minutes at a moderate to hard pace, I finished up with the standard upper body weight training and some push-ups. My average pace for the run was 8:27 with a total time of 55:09, HR average was 150...  I was trying to focus on my upper body form and I was also trying to be lighter on my feet and not pound the pavement so hard with each step and for the most part I think I accomplished that. I hope to be able to get up in the morning and get my run done for tomorrow, my day just seems to go better when I am able to do that.

See ya then.

When I woke up this morning my left groin area was giving me some problems so I didn't run, after work I came home and jumped on the elliptical and warmed up for 10 minutes just to test it out and it felt okay.  I jumped on the treadmill to try it out and there was some pain but it seemed to get better as I ran but I had to keep the pace very, very, slow. After running a mile I went back to the elliptical and ran the contenders course with resistance up to 5 for 20 minutes and then I cooled down for another 10 minutes after that,  I then went back to the treadmill for another 2 miles at an easy pace. I ran 3 miles in 28:30 with 40 minutes on the elliptical, so I guess you can call that a brick going back and forth. My groin is still giving me problems as I'm writting this at 11:00 at night, so I don't know what to think about it... I know the elliptical doesn't seem to bother it which is good but running was another story, if I was able to keep the pace easy then it seemed to do okay so I might try that in the morning and then see how it goes. I will have to scale back on the distance too. I have had this alot and I don't know what the cause would be, maybe to much to fast or something like that. I do know!  One thing is for sure, I cannot take another year like I had last year where I was injuried all the time, it would just be to much and I think I would pack it in! So I hope this is just a little niggle and a blip but by the way that its feeling it seems to be a bad one, so I will have to take it day by day and then go from there. I don't know, maybe my body just isn't cut out for long distance running, I just can't seem to stay away from the injuries its very frustrating!

Goodnight.

After work run again... Ya I know, I'm lazy! I ran out to Mini GU corner and then back to the house via canal road, my average pace was 8:34 with my HR average at 147, total time was 51:30. My groin was actually tolerable with not much discomfort at all, I guess working on it hard last night had a positive effect so that is good news. After the run I jumped on the elliptical for 20 minutes with the pace moderate to hard, and it didn't bother me at all while doing that so I was pretty excited about that! I finished up with my upper body weight training and then some push-ups. I hope this darn thing cooperates and gets better and doesn't hold me back I am ready to get going again!

See ya tomorrow.

Nothing. to much work today.

See yesterdays post, today is the same.

I was able to get out at around 8am this morning and it was cold but not to bad! I ran out to GU corner and points beyond and I was feeling pretty good for the most part. My plan today was to run at least 10 miles and then If I felt okay tack on a couple more around the house, which I did to total the 12 miles. Pace was pretty steady but not over baring, average pace was 8:27 with the total time at 1:42:24, HR average was 148. my groin was a little sore towards the end but my calf's were really feeling it for some reason, I don't know what that's all about but I'll have to keep an eye on it! After the run I did my lower body weight training and then some push-ups, no elliptical today as the run was a good enough workout! I saw a few runners out today, Michelle and Mack were still out but I didn't see my brother Curtis and I thought I would but I must have just missed him;(

I ran after work today and I headed out to Payson via canal road and then back to the house. I took it pretty easy on the way out and then I had a negative split on the way back... My average pace was 8:32 with my HR average at 145 my total time was skewed just  a bit as I accidentally hit the start button after my run and didn't know it, I hate that, but the best that I could figure was it was 52:06... After the run I jumped on the elliptical for an easy 10 minutes just to wind things down and then I finished up with some strength training on my upper body and then some push-up's. legs felt okay, but my darn calf's are sore with every run and its very frustrating and I don't know what is causing it! Any suggestions anybody?

See ya tomorrow.

No running today...  I was going to duck out of work early and run this afternoon but things got busy and I didn't make it out of there until after 5 and then by the time I got home it was 6:30 or so and I new that the window had passed.

See ya tomorrow.

I was able to pull my butt out of bed this morning and the temp was pretty nice at 18 degrees so pretty good. I ran out to mini GU corner and back to the house and I ran 4x800 meter repeats with a 800 recovery in between each repeat. I warmed up for about a mile or so and then started the intervals first was 6:57, 6:51, 6:59, 6:52 those were average pace, I'm not sure of the actual time for each one. The first one I had a side ache and at the beginning of the second one as well but then it went away after that and wasn't a factor, after the last interval I cooled down for 1.50 miles. I felt pretty good but I was tired toward the end of the last one, I was pushing it pretty good through each one so that was good. My average pace was 8:22 with My HR average at 148, total time was 54:23, after the run I jumped on the elliptical and ran 10 minutes hard and then 5 minutes easy for a total of 15 minutes. I finished up with my lower body weight training and then some push-ups. I need to next time program my watch for the half mile repeats just to see how fast I am with them, I just went by my best pace during the interval so It could be off a bit, my pace was pretty steady for each one though.

I have a sore back so I am taking today off as not to over do it. Its feeling better but I have Painters Half next week and I don't want any set backs. I am way under trained going in, but I need to be able to complete the race as it is one of my races for the runners series.

See ya tomorrow

Nothing this morning but I will be running after work today, back is feeling better but still not 100% but runnable, so that is good news.

See ya later this afternoon.

I was able to get out just after 8:30 or so and I headed out to GU corner via canal road, the pace was pretty upbeat, at least for me it was at my current fitness level;) I had 2 8:16 miles in there and then I had 2 sub 8 minute miles after that 7:54, 7:58 and my average pace for the first 8 Miles was sub 8:20. I was able to talk to Michelle at GU corner and she seems to be running really strong right now. After my 2 mile loop down in the river-bottoms I headed back to GU corner and then I notice my Brother Curtis was making his way up to me so I waited for him. My calf's were really bothering me so I just cruised in with him and we kept the pace nice and easy, those miles were 9:26, 9:47, 9:37, 9:09, it was nice to run with him again its been a while. My back was pretty good today so the extra day off yesterday seemed to help it out, but my darn calf's are just giving me problems I don't know if I need new shoes or if its some other thing like I'm not getting hydrated enough, I can't seem to figure it out. Maybe I'll get some new shoes and see if that will help, I only have around 300 miles on the ones that I have so I just don't know. After the run I went to my son Ethan's basketball game and they did really well today and Ethan had a good game too. I have challenged  him to start running again and he is running 2 miles on the treadmill every day so that's good to see. My average pace for the whole run was 8:44 with My HR average at 146, total time was 1:45:14.

See ya Monday.

A Nice morning run today!  I ran out towards Payson park but stopped about a half mile short, I'm not ready yet to extend down to the park. The pace was pretty easy on the way out and then a little faster on the way back, I ran a sub 7:50 mile on mile number 6 but for the most part it was just nice and easy. I plan on running my regular mileage this week but I will only run a few miles on Friday as not to over do it for the Painters Half on Saturday. My average pace today was 8:48 with my HR average at 144, total time was 55:00, I finished up with my upper body weight training and then some push-ups. No elliptical today, I will probably for go that for this week with the race on Saturday, my calf's were still a bit of a bother and I ran in some newer shoes too so I don't know what to think,  I will make sure I get lots of water this week to see if that helps.

See ya tomorrow.

I ran out to Mini GU corner and then back to the house, my pace was easy for the most part with a few aches and pains along the way. My legs just didn't want to go this morning so I just went easy and enjoyed the run, it sure was pretty out this morning one of the joys of running in the morning. My average pace was 8:50 with my HR average at 141 and my total time was 53:18, after the run I did my usual lower body weight training so a pretty good workout all in all! I do have some stiffness on the front part of my lower right leg and it was a little sore for the first part of the run, I stretched it out pretty good after the run so hopefully its nothing to serious.

See ya tomorrow.

I had some Pain around my ankle yesterday after my run so I took today off and its feeling much better, I am just real paranoid about anything anymore with all the injuries the last couple of years so I error on the side of caution.

See ya tomorrow.

Afternoon run after work, I ran out to mini GU corner and the pace was up beat and it was wierd I would try to slow down and the pace would be faster. I had one MP mile in there at 7:55, my average pace was 8:08 with my HR average at 156 total time 49:17. My calf's felt really good for a change so I hope they are on the mend and everything else felt really good. I should have a pretty good race on saturday, I won't PR or anything but It should be a good time.

See ya tomorrow.

I'm traveling down to St George today and I had a hard work out yesterday so I am taking today off to be ready for the race tomorrow, I don't need any last minute injuries.

See ya tomorrow.

Some details now. I felt pretty good for the most part but I probably went out a little to fast for my fitness level right now, but it seemed to workout alright. I felt  good through mile 9 or 10 or so  but then I started to get a little tired, I have had no speed workouts at all, I slowed down just a titch for a mile or so and then I was able to pick it up towards the end and it made me feel some what better with the effort. On mile 9 I had a guy pushing a stroller pass my and it didn't sit real well with me, but I had to take a potty stop and so he was way out there so I took  my last GU and went after him. I couldn't go all out but I could see that I was gaining on him, so I just stayed with the pace and then just after the last bridge I was able to catch him and I passed him in the last mile. I know thats not a big deal and my fitness level sucks right now but it was a small victory for me, its not good to get beat by someone pushing a stroller. I would rather be chicked than have that happen! I'm not sure on my offical time but my Garmin said 1:43:14 so until I see the offical results I will go with that... My average pace was like 7:54 or close to that, I don't have my watch with me right now so I have no other splits or anything, maybe when I get home tomorrow I'll put them in. It was a fun race and it started right on time and the course was flat with some downhill but not a whole lot, so I'm glad I came down.

See ya tomorrow.

The cold that I have holding off the last week has finally bit me in the butt! I woke up Sunday down in St George and it was full blown and then last night at home I woke up with the chills and all the fun that comes with a cold.:( I don't know if the half wore me done and then I my body gave in or what but it sucks! I had planned on taking today off with the race on saturday anyway so know real loss, but I hate being sick! We will see what tomorrow brings.

Later.

Im feeling better today but I took it off as well, hopefully I'll be at it again sometime tomorrow.

Later.

Afternoon run this fine day! I came home early from work and took down most of the Christmas decorations outside all I have left is the lights on the bushes and I'll finish that up on Friday. I headed out to Mini Gu corner and the pace started out way to fast  (8:10)so I dialed it down a notch and tried to take it east the rest of the way, my legs felt pretty good they were getting tired a little towards the end... My average pace was 8:27 with with My HR average at 148, total time was 52:29. I was able to run in shorts which was nice but it was getting a little nippy towards the end but not bad, bring on the spring baby!!!

See ya tomorrow.

Early Afternoon run via canal road and then out to Pretty little hill and then out towards mini GU corner and then back to the house. I kept the pace as easy as possible, average was 8:32 with my total time at 55:33 and my HR average was 145. I felt okay but my left calf and then down towards the ankle was a little sore, its been that way the last couple of runs so I might need to watch that. Now its off to My daughter Abby's region drill competition, should be a real blast!!! No strength training this week I will resume next week and hopefully I can start getting my butt out of bed so I can get it done before work.

see ya tomorrow.

My cold has come back and has kicked me in the butt for some reason.

I could not sleep and was up coughing most of the night so no running again today, its mostly in my throat and not in the lungs so thats a good thing. I thought I was getting over this but I guess I was wrong, see ya Monday.

Later

I ran after work today, I headed out towards Payson park but stopped about a half mile short as I'm still not feeling like I can extend all the way to the park, I'm just not there yet. My calfs were still giving me problems today, they feel good when I start but then they get sore and I still can't seem to figure out why, I feel like I'm hydrated pretty good today but who knows! My average pace was 8:25 with my HR average at 150 with my total time at 52:19. After then run I jumped on the elliptical for 15 minutes at a moderate pace and then 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.

See ya tomorrow.

Early morning run today, I was able to get out the door just after 6 am and it was a little nippy but not to bad. I headed out to mini GU corner and I tried to keep the pace easy for the most part,  my average pace was 8:50 with my HR average at 138, total time was 58:02, after the run I jumped on the elliptical for 15 minutes at an easy pace I then finished up with my lower body weight training. My legs were a little tired this morning and I seemed to have the same calf issues but not as bad today, but other than that I felt pretty good.

See ya tomorrow.

Nothing today as my cold is kicking me in the butt again, I decided with as cold as it is outside it would be counter productiive at this point so I'll see how things go tomorrow.

Later.

I ran after work even though I am not feeling good, I decided to run up to the mailboxes and just see how I do. My goal was to keep the pace easy going up and coming down and I was pleasantly surprised that the pace wasn't half bad, atleast for being sick and my whole body feeling like rubber! This is a pretty steep climb so I was able to beat the 9:15 guy by alot and then my average pace for the whole run was 8:32 with my total time at 56:19 and my average HR rate was 150. After the run I jumped on the elliptical for 20 minutes at a moderate pace and then I finished up with my lower body weight training and then some push-ups. I felt okay while running but as soon as I would stop I would start hacking like no tomorrow! Morning run tomorrow as I haved a lot going on in the afternoon.

Later.

I woke up at 10am and decided I felt good enough to run so I headed out the door, my goal was to head out towards GU corner and then see how I feel. Along the way I ran into some friends first, Kelli the running prego women and running better than ever and then I ran into Kent Wing and we were able to catch up everyone is so supportive in the running community!!! I just wanted to bascially beat the 8:30 guy for the whole run today and I think I was able to do that. Average pace was 8:27 with my HR average at 147 total time was 1:25:02, I felt pretty good for the most part but towards the end I was really starting to feel it and I couldn't tell if it was cold that I have been fighting the last week or the fact that I had no GU for the whole run, I fogot to bring some, the last mile was pretty tough! I finished up with some 20 Minutes on the elliptical at an easy pace and then my upper body weight trainng, I"m pretty tired... 

See Ya Monday.

This has to be one of the worst runs that I have had for a long time, it was like a death march! I am blaiming it on the fact that I have been fighting a cold and cough the last week or so, I had no energy even when I was doing my upper body weight training I was struggling! My average pace was 8:54 with my HR average at 140, total time was 55:09, it took everything that I had to just keep my legs moving, I'm hoping for a better day tomorrow. I didn't do any elliptical this morning as I just wasn't feeling it and I decided to listen to my body for a change.

See ya tomorrow.

Nothing. 

I ran in the afternoon today and I headed out towards mini GU corner and I was able to find a little side road that has a flat stretch on it and I ran a couple of quarter mile repeats with the same in recovery. My legs felt a lot better today with the day off yesterday so that was a pleasant surprise! I had 1 MP mile which was when I was doing the repeats that was 7:23 and then my average pace was 8:15 for the whole run with my HR average at 148 total time was 58:37. I felt pretty good on the repeats but was winded towards the end of each one but its a work in progress and I was pleased with the workout. After the run I jumped on the elliptical for 20 minutes at a moderate pace and then I finished up with some strength training on my lower and upper body and then some push-ups. It was a beautiful day for a run and it was nice to finally feel some warmth, I can't wait for spring to get here! I hope to get in another run tomorrow morning, if I can drag my butt out of bed;)

Afternoon run and I ran out to mini GU corner again and then  back to the house via canal road, my goal was to keep the pace as easy as possible and I think I accomplished that pretty good. My legs were a little tired from the hard workout from yesterday, but they seemed to do alright. My average pace was 8:54 with my total time at 54:19 and my HR average was 144, after the run I jumped on the elliptical for 16 minutes at a very easy pace, nice and steady. Morning run tomorrow and then some strength training, hopefully.

See ya tomorrow.

I ran out towards Payson park this morning and what a beautiful clear morning it was! My pace was a little slower than usual on the way out but then I picked it up on the way back, my average pace was 8:33 with my total time at 53:17, my HR average was at 147... My legs were getting a little tired towards the end but that was to be expected with the short turn-around in recovery from yesterday's late afternoon workout, but they still felt good... After the run I jumped on the elliptical for 15 minutes at a moderate pace, RPM at 90 and above, then I finished up with my upper body weight training and then some push-ups so a pretty good workout and its good to get her done in the morning so I don't have to find time later.

See ya tomorrow

I ran out past GU Corner and then down into the riverbottoms, I then ran my 2 mile loop down in there and then back to GU corner and then back to the house. My watch was all screwed up this morning, it had me running a 11:28 mile up to gu corner but I know that's not right and then in the same place on the way back it had me running a 9:08 mile downhill which was way off. My watch time wise is off too its like I was in a time warp or something and my watched slowed down on these two miles, in the same place! here's my splits, 8:17, 8:31, 8:29, Time warp area 11:28, 7:44, 8:13, 7:50, 8:23,  time warp area again 9:08 downhill too, 8:13, 8:18, 8:14, .10 9:02.... My watch went crazy in the same place on the way out and then on the way back, I will call this area the Bermuda Triangle, cuz it screwed my watch up big time. If it happens again I'll really be freaked out!!! I felt pretty good even though the watch issues frustrated me a little bit. I think my average pace was more in the 8:15 area cuz those two miles were sub 8:15 and sub 8:20. HR average was in the 147 range. No strength training today had a pretty good run and I will leave it at that, i feel really good about this week and the training, I just hope I can keep it up all year long and then have a good year.

Afternoon run today and it was the nicest day so far this year, I was in shorts and short sleeves, it was awesome!!! I ran out towards Payson Park and actually extended down to the park I haven't been this far since my injury so it was way cool to finally get there! The pace was upbeat and a little faster than I should have ran it but I just went with it. My average pace was 8:14 with a couple of sub 8 minute miles in there and I wasn't trying to hard  either, total time was 58:56 with my HR average at 151. My pace was pretty smooth and I felt like the pace was pretty even and I didn't seem to be straining to hard to hold the pace, so a nice way to start out the week. I finished up with some upper body weight training and then some push-ups, no elliptical as I am short on time and I went the extra mileage anyway so I'm calling it good for today!

See ya tomorrow.

To busy today so no run, maybe tomorrow...

I ran in the afternoon and man was the wind blowing hard! I bet it was 40 sometimes gusts to 50 or 60 miles an hour easy. I ran up to the mailboxes and then down woodland hills road and then over to the top of Harry's Hill down that and then back home via canal road. I fought the wind the whole way, it was behind me and then in front and then to the side, it was crazy. I am proud of myself for staying with  the run and gutting it out! My average pace was 8:33 with 2 sub 8 minute miles , (7:32), (7:49) Both downhill with the wind at my back and from the side. Total time was 1:00:17 I didn't have my HR monitor so no information on that. After the run I jumped on the elliptical for 15 minutes at a moderate pace and then some lower body weight training to finish up. I'm glad I got this one in the books!

See ya tomorrow

I waited to run in the afternoon today as I didn't want to fight the slick roads and it was a good move cuz the roads were dry and clear and the sun was bright and warm!!!  I was able to get out after 4:0opm and I ran out to Mini GU corner via canal road and then back to the house, the pace was easy for the most part at least I tried to keep it easy. Average pace was 8:24 with my HR average at 146 total time was 51:40. After the run I jumped on the elliptical for 20 minutes at a moderate to hard pace and then I finished up with some upper body weight training and some push-ups.

See ya tomorrow.

AM- No running yet today.... I might try later this evening other wise I'll just be running my long run tomorrow and call it good for the week, but I hope to get something done today.

I was able to get out at 7:30am but the weather was a little questionable and everytime I tried to head out towards GU corner the wind would be howling and so I would head back to Salem. So I stayed in  Salem along canal road and it was a lot nicer, no wind and no rain for the most part,  it did get a little boring going back and forth but that was better than fighting the wind. My legs were not feeling it today so the pace was a little slower than normal and some of the miles felt like a death march, but I was able to get her done. My average pace was 8:35 with my HR average at 142, total time was 1:43:41... I thought my legs would go a little better today than they did especially after taking yesterday day off, maybe I shouldn't have, I just was off all day today so I'll leave it at that.

See ya Monday.

I was able to get out a little later this morning as I don't have to go into the office today so I headed out just after 8:30. As I was walking out to the street I wasn't watching and hit some ice and went right down to the ground, I felt like an idiot and I am thankful that no one saw me, at least I hope no one so me! I felt pretty good today I got a little tired towards the end but not to bad... I headed out past mini GU corner and through the bermuda triangle with no watch issues and the back to the house all via canal road. My average pace 8:22 with my average HR rate at 146, total time was 59:55, after the run I did my upper body weight training and then some push-ups. I will get a run in tomorrow morning before I head out to Lincoln Nebraska, I will be out there for a few days getting some training with some new insurance companies. My dad and I are going independent so we are bringing in some other insurance companies, kind of scary!

See ya tomorrow.

I ran the Payson Park loop this morning via canal road, I felt good going out but then on the way back it felt like a death march! I decided to do some strides on the way in and I pushed it as hard as my legs would let me, 5 strides in all. I had two MP miles during this part, 7:44 and 7:40. my average pace for the run was 8:14 with the total time at 58:55 HR average was at 148. After I ran the strides my legs felt better so maybe they just needed a kick in the butt! After the run I did my standard lower body weight training. I'm off to the airport now to fly to Nebraska, should be and adventure!

Later.

I was able to find a little river trail here in Nebraska so I just ran 3 miles one way and then back to the hotel, the pace was a little brisker than I wanted it to be but I just went with it. I had one sub 8 minute mile so I'm counting that as MP and then the rest were sub 8:20, my average pace was 8:16 with my total  time at 52:15 I forgot my HR monitor so I have nothing on that. Now I can say that I have ran in Nebraska, it was a beautiful day but they its suppose to get bad late tomorrow but I'll be in the air and on my way home so I hope its not to bumpy. I don't no if I will have time to run tomorrow, busy morning and then I'll be traveling all day.

See ya tomorrow

Afternoon run today and I headed out towards the Payson park but I stopped short of the hills as my legs were just out of it today. They felt a little better on the way back and I ran a little progression run without even knowing it, 3 miles and they went like this, 8:11, 8:03, 7:43. My average pace for the run was 8:20 with my HR average at 153, total time was 52:09, no strength raining today as I am running out of time. Hopefully tomorrow the weather will hold so I can get a longer run in !

Later .

This has to be the worst run of my life! My legs were dead from the get go and they just hurt like crazy! I don't know if it was the older shoes or not but I just wanted to quit! My average pace was 8:57 with my HR average at 144 total time was 37:12! I feel like I do when I shoot a bad round of golf, I feel like a loser.

See you Monday.

Another afternoon run today and it was such a beautiful day, just awesome!!! I ran the Payson park loop today and I really felt good, the way I felt on Saturday is a distant memory now because I felt great today so go figure... My pace was up beat but it didn't feel real hard, the last couple of miles I tried to slow it down just because I want to do some speed tomorrow and I didn't want to over do it, I'll have to see how I feel in the morning to decide. My average pace was 8:09 with my HR average at 152 total time was 58:47, I had one mile that was sub 8 minutes so I counted that as a MP mile, after the run I did my standard upper body weight training and some push-ups. It was great feeling today and I hope it continues through out the year, I feel I deserve an injury free year for a change.

See ya tomorrow.

I ran out to Mini GU corner this morning and then back to the house, I felt pretty good but I tried to keep things easy today and not push it to hard. On the way back with just under a half a mile to go I started to have stomach issues and so during that whole ordeal I had to stop and walk just to get through it! I just barley made it home in time, if you know what I mean, I felt like Harry in Dumb & Dumber! Turbo Laxative baby!!! My average pace was 8:45 with my HR average at 143, total time was 52:42 so I think I accomplished the easy run today. After the run I jumped on the elliptical for 15 minutes at a moderate pass and then I finished up with my lower body weight training, so all in all it was a good workout.

See ya tomorrow.

Afternoon run today and I ran up past Mount Loafer school and then up to the mailboxes and then over to the top of Harry's hill and then down that and then back to the house. After that My son Ethan and his friend Zac were out for a run so I ran until I ran into them and then finished with them. My average pace for the run was 8:14 and  I had 2 miles and some change as MP miles (7:27 downhill, 7:41 half down and half on level ground, .61 7:45). Total time for the run was 58:47 HR average was 152, when I finished with my son they were clipping along pretty good and I was able to stay with them okay but then they hit the downhill to the house and they left me in the dust,  I wish I was young but I guess its my job to be old... I kept the pace as easy as I could on the downhill portions today I was just holding back enough to not over do it, the up hill was moderate but easy at times too. It was a good hill workout and I'm glad that I was able to get it in.

See ya tomorrow.

Another afternoon run today and it started out sunny but then  I was caught in a monsoon rain storm and then towards the end it was sunny again. Average pace was 8:25 and the HR average was at 144 total time was 52:25 and that is a guess I had to restart after 2 miles as my watch didn't pick-up .25 of the first mile so I was all screwed up, so far the 310XT is giving me some problems not all the time but it seems as though there is a black hole or something sometimes. After the run I jumped on the elliptical for 10 minutes and then I did my lower body weight training.

see ya tomorrow.

My son Ethan had an Early basketball game this morning so I didn't get out until after 9 am. I headed out towards Mini GU corner and then down to my 5 mile marker and then I turned and headed for home going back the same way that I came. Pace was steady and I had a couple of faster miles in the middle of the run so I'll count those as MP. My Average pace was 8:21 with my total time at 1:24:34, my HR average was 147 its been a pretty good week of training, but I wish I could have gone a little further today but I need to take it slow. I need to remind my self that I'm still coming back from all my injuries from last year and I need to build these longer runs at a slower rate. Just after Mini GU corner on the way back I ran into my brother Curtis and he was looking strong and in shape, we were able to catch up for a few minutes which is always good. No strength training today as I am short on time, our washer has gone out on us so we are looking for s new one, bummer!

See ya Monday.

I went virtual running today, out to Payson park via the treadmill I did not want to fight the rain and snow! Its always hard to run on the treadmill it always seems to be harder and take longer. I ran 6x200 meter pickups 4 at a 7:40 pace and then 2 at 7:30 pace. I ran a 200  meter rest in between each pick-up. I ran 7.15 in 62 minutes and the first 2.5 miles I had a 3% incline and I didn't know it, maybe thats why I was tired towards the end. After the run I did my upper body weight strength training and then some push-ups. I was a sweating machine too, average pace was 8:40 but it sure seemed like it was a hard pace!

See ya Tomorrow

I left work early today and headed out to Mini GU corner and I tried to keep the pace nice and easy, but my mile 3 was a little fast for a recovery run ( 8:06) slowed her down after that and kept more around 8:30 mile. After that I went with my son Ethan for about a half of a mile with him and Zac and then I let them go and headed back to the house to add another mile, but that mile ended up being 7:53 way to fast but I felt good so I'll just live with it. I decided to put a watch on Ethan today just to see where he's at and see what pace he is averaging... They averaged a 6:40 pace for 3.38 miles, pretty dang good! I asked him if he was working hard and he said it felt pretty comfortable, I wish I could do that.... On mile 2 the garmin said they did a 5:06 mile but I think that is a little off, but all the rest were right on so I don't know. I'll time him again tomorrow and see what it says and so if that is true or not. My average pace was 8:16 with my HR average at 150 and my total time was 58:56, after the run I did my lower body workout and called it a day.

See ya tomorrow.

I ran in the afternoon again today and what a beautiful day outside! I ran out towards Payson and just tried to take it easy, the pace was tough for some reason and I feel like I have shin splints, but I was able to get through it. Average pace was 8:40 and the total time was 44:20 HR average was around 143. No time for strength training as my Stepson Mason had a soccer game and so we had to get going. I hope these shin splints don't become a bother, I'll have to keep an eye on them.

See ya tomorrow.

It was such a beautiful day today I just had to leave work a hair earlier than I should have to get some hill work in, I ran up to the mailboxes via mount Loafer school and then down the good old Harry's Hill and then back home via canal road. I kept the pace easy on the way and then extra easy on the way down, my shins seemed to be alright I used my Cho-Pat supports and they seemed to work, pain was minimal... My average pace for the run was 8:35, with my HR average at 147, total time was 1:01:22. It wasn't my fastest time on this course but not my slowest either, just kind of in the middle which is good.  After the run I did my lower body strength training and then some push-up, so a pretty good workout. Now its off to another soccer game I hope they do as well as they did yesterday, they played great! go Salem Hills Skyhawks!!!

 Later.

I was out the door before 7:30am and I headed out towards GU corner and then down into the riverbottoms, I ran my 2 mile loop down in there and then I headed back to the house. After returning home I headed out to the old barn and back which is 2 miles round trip for a total of 14.10. My legs felt great and I think I could have kept going for a while longer but decided to stop on a high note. My one shin was a little of a bother but after I got going it felt fine and wasn't really a factor, I'll see what the day brings with that hopfully it was just a blip... My average pace 8:22 with my total time at 1:58:05 my last 2 miles where pretty strong (8:12) and (8:06) it felt like I was running down hill and it wasn't laboring at all, my breathing was well in control. I'm really happy with the run today. Average HR rate was 147, a great day for me the pace felt easy and comfortable.

See ya Monday.

This will be a cut back week for me, no hills and the only speed work will be the race on Saturday. I will run 4 to 5 miles on the week days but keep the pace easy. My shin started off sore but after a couple of steps its seems to go away and once I got going it felt okay. My average pace was 8:31 with a total time at 44:12, I forgot my HR monitor so I have no numbers on that. After the run I finished up with some upper body strength training and then some push-ups, it was a beautiful day out and the temps were perfect.

See ya tomorrow.

I ran out to the T in the road and then ran back to the house, my calf and shin never really got loosened up and it was a bother the whole run hence the reason for the shorter run today... This is a cut back week for me so no big deal on the low miles for the day but I am slightly worried about this. It's a real funky feeling to, when I do one legged squats the first two are weak but then the pain goes away and its fine but then when I do the next set it does the same thing. That's how it has been running the first couple of steps are tender and then its fine after that but today it stayed sore the whole time, so I might take tomorrow off and then run on Thursday and then take Friday off and then do the race on Saturday, at least that's the plan. My average pace was 8:40 with a total time of 29:47, HR average was at 132. After the run I did my lower body weight training and then called it a day.

See ya tomorrow.

I went to the PT today to have him check out my shin and calf, he ruled out a stress fracture momentarily, and he taped me up pretty good and then had me go and run but the result was pretty much the same. It was better but I had the same problem as yesterday, the longer I went the worse it got so that's pretty disappointing. I had some serious throbbing pain after I completed the run too which was frustrating! I went from hopefully PR-ing to now just hoping I can finish the race, and if I wasn't in the runners series I would probably be bailing on the race! But I need to at least finish so I can get the automatic spot for the St. George Marathon, I will not run Thursday or Friday and I hope that the extra days off and his tape job will get me through it. My PT will be down in ST. George so he will tape me the night before and then I'll just have to hope and pray. I was just getting back in shape and now this, very frustrating! Oh well, such is my life when it comes to running.

Later.

I will be taking today and tomorrow off in preparation for the race on saturday, the calf and shin are still giving me rpoblems and I am hopeful that I can at least finish the race and get my automatic spot in the SGM! Its been a frustrating couple of days, I feel sorry for my poor wife who has to put up with my oneriness;( She's a true saint!

Later.

So the way my leg was feeling I was just hoping to finish this race and I have had 2 days off from running and so I was just praying for something good. I warmed up a little at the top of the canyon with my Brother Curtis and tried it out and there was very little pain, but I knew that was a little deceiving... I just decided to get after it and then hope my leg just hangs on. Here are the splits.

1- 6:45 feeliing pretty dang good, all downhill.

2-7:01 still feeling good but slowed down out of fear. Still downhill.

3-6:59 Staying steady and the leg is holding up some up hill and some downhill.

4-7:23 Uphill  and then downhill on this one and I kind of gave up a little mentally, leg still fine.

5-7:38 Some flat and up hill on this one and I kind of checked out here and I was really disappointed in myself on this one, leg still fine.

6-7:44 Really having a hard time for some reason, legs are fine but my lungs are having a hard time, very disappointing.

.20- 6:50 I picked it up on the last stretch but it was a little late and it cost me a 10K PR, but it was still a PR on this course so I guess I have to be less hard on myself.

My Leg held up really well, but as I'm writing this it is pretty sore. I really could have ran a sub 43 minute race had I of stayed with the pace a little better, I don't know if I was still holding back because of the leg or if I kind of lost it mentally,  but I am so glad that I was able to get this race done and now I'm in SG which was the goal. I will be taking some time off to get this darn leg healed up I'm thinking maybe a week or a little less, two days off did wonders so maybe if I can stand it I will take a full week off and see where I'm at. I was able to see some fellow bloggers which is always nice, and they seemed to all have great races. I hope to improve with some better speed work, and  I feel like I handled the hills alright but I wasn't trusting my legs with the race and I was a little scared of the pace, but I have to learn to let that go and take some chances.

See ya Monday.

Rehabbing the leg still today, I have planned on taking the whole week off just to see if the leg will heal up, so we will se how it goes.

Later.

I'm still re-habing the leg and it is finally feeling a little better, but I still have some pain so I will be taking some more time off just to get it feeling good. It has been a slow process I really though after 3 to 4 days I would have no pain but it has been really slow to recover, and yes I am going crazy!!! I was hoping Saturday I could do a run but it might be until next week the way things are looking to this point, patience, patience and more patience! I will have to see how its doing each day and then evauluate from there.

See ya tomorrow.

My leg is not getting better so it may be more serious than I thought, very frustrating! I decided to get up and do some strength training,  at least I'll feel like I'm doing something and not being a loser. I did my upper body weight training and some lower body as well, if it didn't bother the leg then I did it, I also did 50 push-ups and then I rolled my leg with the big foam roller, I finished up with some stretching and now I have a date with some ice! Total time for the workout was 70 minutes. I really thought after a week I would be feeling really good but it has pretty much stayed the same as it was last week after the race, it felt good during the race but then about an hour after the race the pain came back and has never left. Oh well, I feel good that I at least tried to do something today. I tried the Elliptical but it seemed to aggravate it and I had pain so the PT said if there's pain then I have to stop, but then again I have pain when I walk so maybe I shouldn't be walking either! I don't know what to think! I was sure getting into a good groove though but now it looks like I'm going to be out a while longer.

See ya Monday.

The old leg is feeling a little bit better today, its still not runnable but it does seem to be improving. I'm hoping that I won't have to be sidelined much longer, worse case senerio is another week best case is probably towards the end of the week I can try a run. But again, that all depends on how it is feeling. I can pretty much walk with no pain and it only bothers me when I'm walking sometimes, so I think I'm on the right track I'll just have to continue to be patient.

See ya tomorrow.

The leg is feeling even better today which is a good sign! I could probably run but the PT wants me to wait and make sure the pain is completely gone before I resume running. How much fitness can I lose in 2 weeks is the question for me to have answered? Can anyone out there give me any advice on that issue?

See ya tomorow.

My calf is feeling pretty good so I have been given the green light to try a run tomorrow, Saturday, and see how it does. I'm excited to see how it does and hopfully get back into traning after a 2 week hiatis! Its been a long two weeks that's for sure! I have ran around alittle by the house and it seems pretty good but we will see how it does after 3 or 4 miles, that will be the true test.

See ya tomorrow.

First run in two weeks and my calf and shin did really well, my calf was a little sore but it was more stiffness than sore so I was pleasantly surprised. My legs kept wanting to run fast but I had to keep reeling them in they were really wanting to go! My average pace was 8:26 with my total time at 43:06, my HR average was at 150, I didn't feel like I was working real hard and my lungs felt good but I new the HR rate would be high with the two weeks off. After the run I did some strength training on my legs and then stretched really well and then topped that off with some ice on my calf... I hope my calf feels good enough to run on Monday it was really fun today and it was such a beautiful day I didn't want to stop:)

See ya Monday.

Well I went out with my little running club this afternoon, (Salem Running Club) and we ran out towards Payson, my calf and shin started hurting right off the bat so I ran with the kids for a mile and an half and then on the way back they picked it up. I was really feeling bad with my calf and shin cuz I thought I was getting better but that doesn't seem to be the case, so I kept it pretty easy on the way back and just tried to stay positive... Average pace for the run was 8:39 with my HR average at 146, total time was 26:50. After the run I decided to try the elliptical and I was able to do 35 minutes pretty much pain free, in fact the longer I went the better my leg felt, I was able to keep the RPM above 95 and I also had it clipping above 110 a few times.  I really can't figure this darn thing out. Maybe I have tendenitis in there and I just had to get it warmed up, or maybe it was the 800 mill that I took just before I got on there! All I know is it feels pretty good right now so I will see how it feels in the morning. After the run and the Elliptical I did my Upper body workout and then some push-ups, after a bad start I finished it up for a good workout and a positive conclusion.

See ya tomorrow.

Well, things are not looking to good for me right now I could only run about a half a mile and then I was limping. Not good! At this point I am very frustrated and pretty down because it looks like running is out of the question at least at this point... For some reason I can do the elliptical and it doesn't seem to bother the leg at all but running is another story! I could only stand about 30 minutes on the darn thing and that was all I had mentally, and I think some of that was the fact that I will be on the running sideline again for awhile longer. I just can't catch a break! Very, very Frustrating! I am able to do some weight baring excersizes which probably rules out a stress fracture, but I am concerned that it maybe compartment syndrom, how ever you spell it! That would not be a good thing either! I can't stand doctors so I don't know what to do to get this thing figured out!

Later.

So I was able to get into this sports doc that my PT hooked me up with and he worked me over pretty good. He had me run just over three miles and he wanted pain to be flaring so he good get a handle on what is going on. He ruled out Compartment syndrome for now simple cuz my pain is to isolated. He took an ex-ray for a stress fracture and couldn't see anything but he wants to do a bone scan if the problem persists,  so he thinks I have a tendon that is torn along the bone and I have a torn muscle in the same area and so he had my PT do some A-Stym and some deep tissue message and he wants this to continue for two more weeks. If the pain persists then I will have to have a bone scan. In the mean time he wants me to continue with the elliptical or swimming or biking, no running for now. I can do the elliptical if I just change my mental outlook and I can continue with the strength training, so that is the plan. I ran 3.15 miles and then I had time for some more on the elliptical for 30 minutes with some resistance thrown in there too, I finished up with my upper body weight training and then some push-ups. So for the next 2 weeks it's me and Mr. Elliptical, its should be beautiful experience! 

See ya tomorrow.

I hit the elliptical after my sons soccer game, I did a 20 minute warm-up and then I did the contenders course up to a 5 resistance total time with that was 20 minutes and then I just kept on going for another 15 minutes. My calf and shin were a little sore but they held up pretty good, there pretty sore from all the scraping yesterday at the PT. After that I did my lower body weight training and then I called it a day, the time flew by on the elliptical as I watched the Masters, it made the elliptical a lot more tolerable.  Another PT appointment tomorrow for some more scraping, it should be fun. NOT!

See ya tomorrow.

I went to the PT at 2:45 this afternoon and I did 10 minutes on the stair climber, which kicked my butt, and then the scraping began and that was so special!  I then came home and did a 10 minute warm-up on the elliptical and then I did the backwoods course which has resistance up to 7 for 30 minutes and then I cooled down for another 10 minutes, so between the 3 little buggers I had 60 minutes total. After the elliptical I did my upper body weight training and then some push-ups. I will take Saturday and Sunday off as per the PT's instructions and then there will be more scraping on Monday before I head out of town. I am pretty proud of my self this week, I stayed positive and worked hard and got her done and I hope this remedy will get back out on the road soon.

See ya Monday.

Scraping! Ouch!!!

I did the elliptical for 50 minutes and then the stair-climber for 10 minutes, I ran the contenders course on the elliptical with resistance up to 5 and I kept the RPM up beat to moderate. After all the cross training I did my lower body weight training and then some push-ups, the leg feels pretty good and I'm wanting to run real bad. The Doctor wants me to try a couple of runs while I'm down in Arizona this week so that is the plan, no more than a couple of miles and just every other day but hey that's progress!

See ya tomorrow.

Resting here in good old Queens Creek Arizona, 90 degrees and not a cloud in the sky it is a beautiful place. No running today, just taking it easy.

The PT wanted me to try out the old leg and see how it feels so I ran a couple of miles but the pain is still there, it has improved a little bit but I still have some issues so I think I'm going to be out  a little longer;( I'm very frustrated but theres really nothing I can do, all I can do is accept it like a man and pray and hope for the best, it just really sucks!!! Oh well, enough complaining!!!

See ya Later. 

I ran 2 miles out on the road to just test things out before I went to the PT to get scraped and everything felt good... I will hopefully get the green light to build back up slowly and start getting after it again. I did the stair-climber for 10 minutes and then Darin did the scraping thing, after that I came home and did 23 minutes on the elliptical to finish up. These next two days are going to be hell! I'll explain later but its hard seeing your kids go through hell and have no control over it, I love them so much and I am praying for Heavenly father to be with them at this very difficult time.

See ya Later.

I went to the doctor today and he wants me to up my mileage to 3 miles every other day so we can check my progress, if things go bad again then he will have to start checking for compartment syndrome. So after the appointment I ran my 3 miles, 8:36 average with my HR at 151, after the run I stretched and then I did my upper body weigh training. Tomorrow I will cross-train, as ordered by the doctor, and then I'll run before my PT appointment and then I will be scraped again, the doctor wants me to have a couple more treatments.

As I said earlier in the week we had a family tragedy over spring break, my ex-wife the mother of my two kids passed away unexpectedly. It was the hardest thing that I ever had to witness!!! Watching Abby and Ethan go through hell and back again was almost more than I could bare! Even though they have both lived with me and they only saw her on special occasions and via the phone it was still heart breaking! I know we have the eternal perspective and that is a true blessing but it was so very difficult! I have been charged with handling a portion of her estate, which there is little, but her parents wanted me to be involved so I am trying to do that to the best of my ability... We had her funeral yesterday and so now the healing process has started and I hope I can do my best to help my kids through that part of it, heart Breaking!  I hope she is finally at peace and may God hold her close until we meet again, take care Allison.

See ya tomorrow.

I did 50 minutes on the elliptical and then I did some strength training on my legs, my leg was a little sore but not to bad. I had resistance on the elliptical up to 5 and the rpm average was 90 and above. PT tomorrow and hopefully some more running.

Later.

I ran 3.10 miles before the PT appointment, my leg felt okay a little achy after the run...  It felt better after the PT scraped it,  I then did some stretching and then the PT had me run another 1.14 miles before I left, so a total of 4.24, my average was 8:40 for all 4 miles. My leg really felt good that last mile I guess scraping is a wonderful thing, at least after its over its a wonderful thing. The PT said I can run  a few tomorrow if its feeling good so I might try some running in the morning.

See ya tomorrow.

45 minutes on the elliptical with resistance up 5. Saturday was not a good day as I got shut down after just a mile of running from my leg!!! I didn't post anything at the time cuz I was so ticked off that I just could even think! I tried to run today but I could feel the same thing comning on so I went to the elliptical and it seemed to do fine. no pain... This has to be the most frustrating injury that I have ever had, and if its compartmant syndrome then I will have to have it cut! I'm hoping that thats not the case but who knows at this point! I might do some more on the elliptical tonight as I didn't have enough time to really get a lot done this morning, but that will depend on the time that is available.

Later.

I ran 3 miles before my PT appointment and my pain level was at about a 3 or 4, went to the PT and he A-stymed me and then it felt pretty dang good so then he wanted me to run another mile so I did and it felt pretty good... He thinks  I need to go back to the doctor and have a MRI just to see what is going on, so I don't know what to do!!! I do have an appointment next week so I quess I'll have to go see what he thinks and then go from there. My PT wants me to still run and do the elliptical, he wants me to stay aggressive with things so we can see whats causing the pain rather than take a week of and then have it feeling better and then not getting to the bottom of it. So I quess that will be the plan, run when I can and if I can't then hit the elliptical.

See you tomorrow.

The old leg felt pretty good so I decided to head out this morning and the pain level was at 2 to 3 when I started and then it was at a 6 to 7 by the time I was finished. My average pace was 8:49 and a total time of 27:22,  I didn't wear my HR monitor so I have no info on that. It looks like I will not be able to get into the doctor until next wednesday so it will be one of two things, a pressure test for compartment syndrome or an MRI, I am leaning towards the MRI as I am not a fan of needles!!! He wants me to continue to be aggressive with my training, well as aggressive as it will let me, so that when I see him in a week it will still be flaring up. No strength training today as I am running out of time, I need to get up earlier so I can get back on track with that part of my training.

See ya tomorrow.

I decided to take the IBProphin before my run to see if it would lessen the pain and of course it did, it allowed me to go a little further and I could have keep going but the doctor said no more than 3 to 4 miles so I stuck to it. After the run  I did some good stretching and then some lower body workout and it felt okay for a change, i know the injury is still there and I could still fell it but I was able to get something done. My legs were tired from walking 18 holes of golf yesterday and my legs didn't bother me to swing and play so that is a good thing, I didn't play real well but that was only my second time out this year so it wasn't to bad (78), I had some missed Birdie putts and then some less than stellar chips. I will play some more this week and try and get it back to being respectable.

Later.

I ran out towards pretty little hill and then back to the house, pain level was at a 3  to 4 when I started and then by the time I was finished it was at a 1 to 2. It seemed to get better and better the further I went but I stopped at 5 as that was more than I should have gone. My average pace was 8:55 total time was 44:42. The second half of the run was faster then the first and I could feel my form coming back the longer the run went on so that is a good sign...  My legs were dead, not from running but I have come down with a cold and my energy level is pretty tapped out, it was fun for a change,  I'm glad I got her done!

See ya Monday.

I was down with a pretty good cold yesterday so no running today as I am still feelinhg like Crapola!!! I might try something later tonight if time permits and if I'm feeling better than I am now... I wasn't on the list for the SGM, I ran the runners series so I can't figure out why. so I emailed them and they said there was a mix up and that I will be added by the end of the week. So, I'm in and I need to get going! Please let me finish a training cycle with no injuries for a change! It has not been a fun deal the last couple of years, I'm due for a good marathon and a Boston Qualify!!! Start Praying my friends!

Later.

Afternoon run with my Running club boys, we ran out towards mini gu corner but stopped a mile short I just wanted to show them where to go on this route. My pace was easy for the most part but then I felt them pulling me along on the way back so I had to slow down. They, Ethan and Zac, did really good thier average for the 4 miles was 7:45. I was a little slower but I forgot to turn my watch on after I stopped and stretched so my time was all screwed up, it had my second mile at like 10 minutes which is way off but going by my other miles it was like an 8:20 average. My leg was okay a little sore at the first but by the time I finished there was little to no pain. After the run I jumped on the elliptical for 20 minutes at a real easy pace, the rpm was between 85 and 90 just nice and easy and I had no pain in my leg on the elliptical. It was a nice workout and I hope I can keep it going all the way to SG.

Later

My leg was a bit of a bother today it was a 5 to 6 on the pain level gauge and pretty much stayed there the whole run... My pace was nice and easy at 9:20 total time was 37:27, after the run I jumped on the elliptical for 20 minutes at a real easy pace and my leg felt a little better on that. I wish this thing would get better so I could actually see what I could do with a healthy body, I don't know maybe its just not in the cards!

See ya tomorrow.

Morning run today and the leg started out at a 5 to 6 on the pain level scale again but by the time I finished it did feel slightly better, maybe 4 to 5, after the run I jumped on the elliptical for 20 minutes with no resistance. RPM was between 85 and 95 with some intervals thrown in there in the middle, no pain with the leg while on the elliptical. My average pace was real slow and easy, 9:07 with my total time at 37:24 and then some stretching after. I probably could have gone a little farther but I didn't want to push it. I am suppose to run the Utah Valley Half Marathon next month but I think that will be a no go, unless something drastically changes. If I could get pain free by then I might be able to just use it as a training run but that is a big "IF"...

See ya Tomorrow.

I purchased some new shoes yesterday and I iced my leg a little extra last night and it seemed to help a little this morning. I ran out towards payson via canal road and the pain level was at a 3 to 4 and by the end of the run it was about the same maybe a 4 to 5 and my pace was a little better too at 8:40, my total time was 37:46... After the run I jumped on the elliptical for 20 minutes with no resistance and with the pace at 90 on the RPM, no pain with the leg on that. Not much else to say except I hope I get done with this injury by the end of the month, that is my hope and prayer!

See ya tomorrow.

Well my goal today was to run out to mini gu corner and back and hopefully not hurt the leg more. Ethan wanted to run 6 miles today so he went along but he was out ahead of me for the whole run so I was still solo for most of the run. I ran into Heidi and Kelli and ran with them for a bit and then I caught up to Ethan, only because he had hit the 3 mile mark and was waiting for me:) The pace was easy at 8:38 but the longer I ran the better my leg got and my pace seem to quicken so that was a good thing, I really could have kept going but I didn't want to over do it. My last two miles were 8:37 and then 8:25 so the pain level was at a 1 to 2 by the end, so kind of weird. Total time was 52:22. No elliptical today as I have lots of yard work to do, I'm planting over 25 flats of flowers! It should be a good time.

See ya Monday

I ran out towards Payson this morning and the weather was perfect, my leg was feeling pretty good so I extended up the hill into Payson but made sure I kept it easy coming down the hill. Pain level for the leg was 2 to 3 and finished about the same, the last .15 I picked up the pace to a sub 7:30. My average pace was 8:40 with my Total time at 44:35, after the run I jumped on the elliptical and the pace was 90 and above on the rpm. I am so stiff from Saturday and planting all those darn flowers, my inner thighs are so sore from all the squatting down, I guess I was using muscles that I don't use very often:) There will be more planting today!

See ya tomorrow.

I seriously feel like I'm recovering from a marathon! I am so stiff! Just from planting a few hundred flowers, who knew! I ran out towards Mini GU corner but stopped a half mile short, my leg was a a pain from the get go but it seemed to be feeling better by the time I finished. I was real slow today if wasn't the sore and stiffness slowing me down then it was my leg, average pace was 9:10 and my total time was 46:48... After the run I jumped on the good old elliptical for 20 minutes but kept the pace easy between 85 and 90 on the RPM, no pain from the leg while doing this. That's about it for today, I hope that now that I have all the yard worked caught up my stiffness will gradually fade;) It's been brutal!

See ya tomorrow.

The old leg was a real pain this morning, 6 to 7 on the pain level but then by the time I finished it was down to a 2 to 3 and I felt like I could have gone farther but I didn't.  My pace was still slow at 9:14 average,  but the  last half was a little faster so that shows that it gets better as I run further. After the run I jumped on the elliptical for 20 minutes and on the the last half of that I kept the RPM above 90, my leg was a little bit of a bother but it was tolerable. Total time for the run was 37:49. I wish this darn thing would get better, I might have to go for an MRI but I'm trying to hold off and see what happens I don't want to put out the money!

Later.

Well, Things are not looking good! I couldn't even run to the top of the street this morning, the pain was just to much... Decided to give the elliptical a try but that was even a no go, so I go to the doctor on Monday and maybe if I can get an MRI or something I can get to the bottom of this darn thing! Very disappointing, boarder-line depressed actually.... Just judging by the pain I think it could be a stress fracture which would put me out at least 2 months which would mean St. George is out of the question. I'm pretty sure its not compartment syndrome cuz I wouldn't be running at all the last few weeks if it was that... Right now I'm preparing myself for the worst which would mean another year of no running and competing in races, I will be signing off until Monday. Hopefully I'll have some news then.

Later.

I did the elliptical for 53 minutes with resistance up to 5 and I kept the pace pretty up beat all above 90 effort, I'm out of time so I got a go.

Later.

55 minutes on the elliptical after work, RPM was a 90 plus effort with resistance up to 5. After the elliptical I did some light strength training on my legs and then some push-ups, all in all it felt like a good workout but who knows. My PT says he can't feel the knot in my calf so that is a good sign and I have no pain there but he wants me to stay with the elliptical for now. I'm itchen to run!

See ya tomorrow.

I decided to give the old leg a try out on the road so I headed out towards Payson to start and it seemed to do really well, my pace was a little slow but at this point I was just happy to be out running... As I got closer to the house I was feeling pretty good so I headed out to the stake center, I ran into Michelle on this little leg and I ran with her just long enough to know that I shouldn't be running with her, I am way out of shape Michelle, sorry. But she is running strong and I wish her well! Maybe in a couple of months if I get consistent and she's on a recovery run I could give her a run for her money... Nah, she would still kick my butt! My average pace was 8:33 with my total time at 44:15.  I hope to run tomorrow after Ethan's 5K in the morning, I think he's ready to break 20 minutes. He has been running pretty dang strong.

See ya tomorrow.

Tried a run out towards Mini GU corner and the leg was a real Bother!!! Totally different than yesterday and it is really getting me down...  Oh well, at least I got in 5 miles. My average pace was 8:42 with a total time of 44:29. Earlier this morning My son Ethan ran a 5K and ran it in 20:15, he wasn't even pushing very hard! I can't get him to go all out and I can't figure him out, I know he can do it under 19 minutes but he won't let himself go and go for it!!! Very frustrating! I am proud of him though he is really dedicated about running and has some real talent.

See ya Monday.

I did 63 minutes on the elliptical, warmed up for 20 minutes then I did the trail race which is 30 minutes with resistance up to 7 but the resistance is between 2 and 7 for 90% of the workout as to be simulating hills... After that I cooled down for 13 minutes and then I finished up with some upper body weight training and then some push-ups. My PT says I should try running every other day to see if I do better, so that will be the plan which means I get to run tomorrow so I'll be looking forward to that. Now its off to take my two kids, Abby and Ethan,  up to decorate their Mothers grave in draper and I'm sure it will be sad.

See ya tomorrow.

Day off. Leg was sore from the PT.

My leg was feeling pretty good so I ran out towards Payson via Canal road and as I returned back to the house I was feeling pretty good so I went out to the Stake Center and then back to the house. The plan was to do only 3 but I felt pretty good so I tacked on another mile, my average pace was 8:30 with my total time at 36:45 after the run I stretched and then I jumped on the elliptical for a 10 minute warmup and then I ran the contenders course with resistance up to 5 for 20 minutes, RPM was at a 90 effort. I felt like a runner today I juts wish I could do it every day, oh well baby steps.

See you tomorrow.

I ran down to the track with Ethan cuz he wanted to do some 400 repeats so we jogged down to the school. My leg was killing me!!! I'm seriously thinking of hanging things up for awhile, this has been a really frustrating injury and I am at the end of my rope! After we got to the school I had Ethan do 3x400 with a 400 rest in between each repeat and oh how longed to join him, it sucks being injured! His repeats went like this, 1:21(1:50rest), 1:29(2:00 rest), 130(2:00 rest). Those last two were prettty even but the first one was a little fast but its good cuz he needs to be able to feel the pace to try and keep them more even. We jogged home which is 1.80 both ways for a total of 3.60 but Ethan had a little more becuase of the repeats, 5.35. After we got home I jumped on the elliptical for 25 minutes with now resistance, RPM was 90 and above. No pain while on the elliptical. Very, Very, Frustrating!!!! I'm jumping off the nearest cliff!;)

My son Ethan wanted to do 7 miles this morning so I had him head out to mini Gu corner and I followed slowly behind him, I wasn't sure how far I was going to go it all depended on my leg and how it was feeling... My leg seemed a lot better on this run so I just went with it and took it mile by mile,  my goal was to try and see if I could get in  8 miles and I was able to do it. My quads kind of were tired at the end but it was a good thing to have them hurting more than my calf was so I was pleasantly surprised. I mean don't get me wrong my leg is now where close to being healed but today was a positive sign no doubt. I will have a better idea tomorrow and Monday to see how it recovers, my average pace was 8:23 with my total time at 1:08:02 I had a sub 8 minute mile towards the end (7:58), I let my pace get away from me , I was good feeling good. Its so nice to be able to run longer for a change. Ethan did really well, he averaged just under a 8 minute mile I just wanted him to keep it easy and not over do it. He did not like running in the heat so I taught him a good lesson, wake up earlier before it gets hot;) I am really proud of him and he is going to knock his first 10K out of the water, I really think he can run it under 40 minutes.

See ya Monday

I go to see the doctoir tomorrow and I think I've made a decision not to run for awhile... As painful as that might be and much to my wife's displeasure that it is,  I just don't see any other way to go! Yes, I am able to run 2 to 3 days a week but its just not getting better and this combination is just prolonging the injury so it doesn't fully heal, this is a bad combination and not a positive one... It will be difficult and I'm going to be a little off for a few weeks but I just don't see any other way and I can't see spending a thousand dollars for an MRI if thier just going to tell me to quit running for a month. I can pocket the money and then take the time off, difficult I know but I think it is the best option. I might try the elliptical in a cople of weeks and then see how I do and how the leg feels, I am hoping that it will be way better by the end of the month and then I can start going after the SGM and hopefully reach my goals. Any who, that is the plan, so start praying for me and do a double prayer for my lovely Wife Cindie, God-bless her for her patience!

Later.

I'm still taking it easy and the leg seems fine... I guess you can call this the summer of Clay, in referance to George Costanzza on Seinfield, I feel like after this week I will start with the elliptical and then hopefully the week after that I will start running again and try the darn thing out... These last few weeks have been hell! I'm doing my best...

See ya out on the road soon.

I decided to start with the elliptical and test my calf and see if things are improving, I had no pain which is a good sign but then again I really never had any pain while on the elliptical, so who knows... I did 40 minutes with no resistance and I kept the RPM at 90, so just nice and steady, nothing to hard. After the elliptical I did my upper body weight training and then some push-ups. This has been a tough 2 weeks of in-activity but I have played a few rounds of golf and last Friday I was able to shoot a pretty good round of 68, which is my only sub-par round of the year most everything else has been in the high 70's, kind of frustrating! But my whole life is pretty frustrating right now so it seems to fit me!!!  My plan is to try the elliptical this week and then if the pain stay's away then I will continue the elliptical until the first of next month and then start running, hopefully! I have to see if it is getting better, if I even want to take a try at St. George, so that is the plan and I am optimistic about getting there but I know that could change so I will have to just deal with it and if I can't get ready in time and then that's just life!

See ya tomorrow.

41 minutes on the good old elliptical with the RPM around 90 and then I did some reverse motion which works the quads a little more. No Pain in the calf but after I'm done I can feel it a little bit but nothing to bad, so I might not do the elliptical anymore this week but I will take it day by day and then decide if I should or not... It does feel good to be at least doing something! Its been a tough couple of months.

See ya tomorrow.

Nothing today. When I was done with the elliptical yesterday I developed some Planters Facitis on my foot so that is pretty painful, I iced really well but it is still bothering me so no crosstraining today. I can't win for losing! I truley am at the end of my rope!

Later! Maybe!

PM- Decided to hop on the elliptical and give it a try, I went 40 minutes and the pace was upbeat, 90 on the rpm and above... No pain so far but I will ice just to be safe. After the elliptical I did my upper body weight training and then some push-ups, it was a good workout. This afternoon I played some more golf, I'm trying to get ready for a big 3 day tournament this weekend, and I was 4 under through 11 holes and then I took a triple on hole 12 and ended up shooting 1 under par 70, not to bad. I shot 74 yesterday but played much better than that so hopefully I won't do to bad this weekend, its always harder when the gun goes off, its the nerve thing!

See ya tomorrow.

60 minutes on the elliptical with no pain in the calf or the Planters, things are feeling pretty good and I might try some running next week if things stay the way they are.But don't quote me on the that.

See ya tomorrow.

First run in over 3 weeks and my goal was to run at least 4 miles to try everything out and see where I'm a... Everything felt good and I was pleasantly surprised but the real test will be tomorrow to see how I feel and even later today. My total time was 34:45 with my average pace at 8:31, I finished up with 17 minutes on the elliptical no resistance and then my upper body weight training and then some push-ups. It really felt good to get out and I am hoping that I I'm finally beyond this darn thing and I am eager to get back on track.

Just a side note this is how my Golf tournament went this past weekend, Friday was 72 and then the weekend went like this, 74,74. I really struggled with my driver on the last day I was all over the place and it cost me a few strokes. But for an old man with now nerves left I feel like it was a pretty good showing, but now its time to get training again and please body just cooperate with me, Please!

See ya tomorrow.

I ran out towards mini gu corner but stopped a mile short. My calf is a little stiff and sore in the same area but its more stiffness and it seems to be fine through the run, at this point I think I have to just go with it and see how it does. If it gets bad again then I will have to do the MRI, I feel that I have to get going if I'm going to attempt St. George, I can't do 1 week on and then 3 weeks off and hope to get any where... Cross training  is out of the question now cuz my elliptical went out on me yesterday,  and I went and priced a new one yesterday and that is out of the question, its a $1,000 dollars for a good one and I just don't have that right now. So I guess its do or die these next few weeks and I hope it will be a good out come. Pace was nice and easy today, 9:05 with a total time of 36:56, legs were pretty tired.

See ya tomorrow.

I ran out towards Payson today via canal road and I felt okay, my calf's are really stiff and sore almost like I have ran a race and so are my quads, it's a good feeling though. I kept the pace nice and easy at 8:57 and then my total time was 36:46. After the run I stretched real good and then did my upper body weight training and the some push-ups! I just got a call from the post office and my step-sons mission call is there so I am heading down to pick it up, sure is exciting!!! He's in Lake Powell so we will have to wait until he gets back to open it, Darn it!!! Its going to drive my wife nuts!!!

See ya tomorrow.

Late afternoon run after work, it was after 8 o'clock and it was still pretty warm but it felt nice too. I ran out towards the mini GU corner but stopped a mile short as I am still doing 4 miles, the pace was nice and easy at 8:38 total time was 35:42 my calf's are still feeling it they are just really tight although today they seemed to a little looser. I will take tomorrow off and then try a little bit more on Saturday, I might do some cross-training tomorrow if I can get my new elliptical put together,  I ran that nordic track into the ground.

See ya tomorrow.

I was up till 1am putting together my new Sole E35 elliptical so I didn't get out this morning until 6:30 or so. I tweaked my back Thursday night lifting my old Nordic Track out of the house so I was battling a sore back the whole run. My goal was to run out to Mini GU corner and then back to the house, I was able to do that but the pace was really slow from the sore back but it was noticeably better than yesterday so that is good. My calf's felt better today, they had no knots in the them which felt good for a change. I did have a little pain from the good old leg injury but it was less than it has been so that is a good sign. After I returned home I jumped on the elliptical and it was pretty cool! It keeps track of distance so that's fun, it said I did 2.25 miles in 24 minutes. Man they are really smooth and quiet, at least for an elliptical, it will be fun to try some resistance when I am feeling up to it. My average pace for the first 3 miles was 8:53 and then on the way back it was way slower at 9:10. The first 3 miles time wise was 27:32 and then on the way back it was 28:09. My watch picked up the first mile way to soon and then I was off the rest of the first 3 miles so that is why I changed at my have way point to reset it and it seemed more accurate on the way back. This watch seems to do that a lot, it has a mind of it's own. Its probably not use to me running 5 days in one week, it was a shock to it's system;) and mine:) On the way back today I ran into my Brother Curtis (SimmBad) and we were able to catch up a little bit, he is running pretty good right now!

See ya Monday.

I ran out towards Payson via canal road, just tired to keep the pace easy out and back... My back was slightly better and seems to be improving, my average pace for the run was nice and easy at 8:49 with my total time at 36:10. After that I hopped on the E-35 for 3 miles in 31 minutes, RPM was at or above 85 with no resistance. when I finished with that I did my standard upper body weight training and then some push-ups. Other than my back everything felt pretty good, lower leg felt pretty good and seems to be getting better my calf's seem to be loosening up as well so I hope I'm on the right track for a change, I guess time will tell;)

Happy 4TH Of July to Everyone!!!!

See ya tomorrow.

I ran out past the stake center and to points beyond, pace was still slow and my legs feel tired I hope this will subside as the days go by. My average pace was 8:48 with my total time at 36:04, After the run I jumped on the E-35 for 22 minutes and 2 miles. My back was still marginal and the leg is hanging in there, sometimes I feel it a little bit then sometimes I don't... 

See ya tomorrow.

 I ran out towards Payson today and extended up the little hill, my pace was easy for the most part, once I got back to the house I headed out to the stake center and back to tack on another mile. I felt pretty good but I am really out of shape and I have a long way to go to get back to where I was. My average pace was 8:35 with my total time at 54:19, after the run some stretching.

See ya tomorrow.

Well my plan today was to run out to GU corner and back and see how my leg holds up and then if I feel good I wanted to tack a few more on out to the old barn and back. Ethan Headed out a head of me and we were off, I figured he was a minute and half ahead time wise and I was about right... He was averaging a 7:15 mile all the way out to GU corner and he was pulling me along, I had a sub 8 minute mile up to GU corner and then the mile right after that was sub 8 minute mile as well,  one is up hill and then the one right after that coming back is down hill... We fueled up and then headed back to the house, we saw my brother Curtis and some of the other Spanish Fork group and was able to chat for a bit, it was fun. I felt like a runner again, at least for one day anyway. I had Ethan slow down on the way back but I wanted him to still average under an 7:30 pace for the whole run and he was at 7:29, so good job Ethan. I felt really good going out but I think the humid air got to me on the way back but when I got back to the house I was able to get a drink and then tack on another two like planned, so goal accomplished... My average pace was 8:24 with a total time of 1:25:00 even, wow that worked out great, the last 3 miles felt pretty strong and I felt like I could have gone more but I didn't want to over do it... I am a happy camper right now and I hope my leg continues to hold up and I can finally reach my goals of the last couple of years. Its really fun to see Ethan get better too and to enjoy the whole aspect of running, I think the sky's the limit for him if he will only stay dedicated and not get injured.

See ya Monday.

I ran out towards Payson this morning via canal road and extended up the little hill into Payson and then back the same way. My pace was slow for the most part but everything felt pretty good, my legs were still a little tired from the 10 miler on Saturday but that's a good tired. My average pace was 8:44 with my total time at 45:07 and I actually wore my HR montior today and the average there was 142, and I was pleasantly surprised with that. I would like to see the pace be a little faster than that, like down more closer to 8:30 mile but I'm not far off so I think I'm headed in the right direction. After the run I jumped on the E-35 for 2 miles in 21 minutes with no resistance, and I watched my HR during this section and it was at 142 to so the effort was about the same as when I was running. I finished up with my upper body weight training and then some push-ups.

See yo tomorrow.

I ran out towards Mini GU Corner but stopped a half mile short then I headed back to the house...  I forgot to turn my watch off yesterday so it was dead today so no watch, I just tried to run by feel. The pace was pretty easy for the most part but I had some sections where I picked the pace up for a bit and just tried to watch my form. When I was passing the stake center I ran into Michelle and I was able to tell her goodbye... It will be so sad not seeing her out on the roads, she is so nice and always ready to help you with your running, I will miss her. I wish her the best in Hong Kong and I hope she continues to run well and stays in touch. After the run I finished up with some strength training on my lower half, just real light nothing to serious. No elliptical today as we are going to lagoon so I should get a lot of walking in, and I need to to be careful to not over do it so when I do decide to do the elliptical then it will be every other day. That didn't sound right... Oh well.

See ya tomorrow.

Out towards Payson again today and extended up the little hill and then back to the house, after the first mile I really started to feel it! I just didn't feel good at all and I think the problem was I didn't get enough water yesterday at Lagoon, it was like a death march the last 3 or so miles! On the last mile I decided to try some strides, I was able to do 3 and each one I tried to hold a little longer, I ran until I could hold a sub 7:30 pace and then each one I tried to do a little better. 1st one was 7:29 then 7:20 and then 7:15 And I held that one a little longer and I ran a nice jog in between each one. Cooled down a .20. My average pace was 8:55, with a total time of 46:05 and my HR average at 139. On the last stride my HR was at 165 to 170, this was a tough run and it wasn't very pleasant but I was able to get her done. My calf was a little of a bother at first but then by the end it was feeling better, no elliptical today as I have to get off to work I have to be in Grantsville to meet with some clients this morning, maybe tonight.

See ya later.

Nothing today.

I ran out towards Mini GU corner but did the usual stop short, and then turned for home. I hooked up with Mike Eyre on the way back and he pushed me pretty good, pace was for sure up-beat. When I started out this morning Kelli and the girls were just starting so I made sure I ran fast for the first bit just so I wouldn't get chicked, the plan worked although they were gaining on me before I made the turn for Mini GU corner, so it was close. My average pace today was faster than it should be but it felt good, 8:16 with 2 miles I'll count as MP miles 7:59, 7:59. My total time was at 41:57 and my HR average at 153, which is a little better than I thought... It was fun running with Mike, he's a good guy. Long run tomorrow.

See ya later

My goal today was to head out towards Mini GU corner and then down into the river bottoms and the plan was to run 11 and then if I felt better tack on a couple more. I wanted to start off slow mainly because I had a tough run yesterday where I pushed the pace a little harder, so I needed to keep it pretty easy to make sure I could handle the mileage. I was doing a 9 minute mile for the first part off the run and then I gradually increased my intensity and I mainly did that by the way I was feeling, I seemed to get stronger as the run went on and it was a pretty good feeling. When I got back to the house I felt good so I went to the old barn and back which is 2 miles round trip. My average pace for the run was 8:38 with a total time of 1:53:21, average HR rate was 144.  My last 3 miles were all sub 8:20 pace which was way cool cuz I wasn't trying to push the pace my legs just went, so maybe I'm in better shape than I thought, at least today I was... After the run I jumped on the elliptical for a mile just to cool down, pace was real easy. I feel really good about today's run and I hope it continues all the way up to SG.

See ya Monday.

I ran out towards payson, but I was only able to go 4 miles at first as I had to get home to get Ethan down to cross country. After dropping him off I tacked on another mile and some change. I was a little tired today but I seemed to get better as the run went on, calf was a little more noticeable this morning which was a little of a concern, but it feels pretty good now. Average pace was 8:44 with a total time of 46:20, average HR was 141, it was really windy today which made it kind of tough but I was able to get through it. No elliptical today as my calf was a little tender so I will not do that today. I finished up with my upper body weight training and then some push-ups.

See ya tomorrow.

I ran out past the stake center and points beyond, calf was a little more noticeable today but seemed to loosen up after a bit. My pace was 8:44 with my total time at 44:49, my HR average was at 142. My watch was acting funny again and seemed to be a little off the whole run cuz my pace seemed a little quicker than the numbers were telling me... After the run I jumped on the E-35 for 2 miles in 21 minutes, no resistance and then I finished up with my upper body weight training and then some push-ups. It was a good day and pretty good workout and I feel like I am getting better each day the only draw back is my calf injury is still there but I seem to be able to get the run's in so I will stay with it for as long as it will let me...

See ya tomorrow.

It was not a real fun run this morning! My legs were dead from the get go, and they never really recovered... I did do the elliptical yesterday after my run so maybe that had something to do with it, all I know is that they were dead! My average pace was 9:11 with my HR average at 133, total time was 46:56, like I said really really slow! Hopefully tomorrow will be better, but at least I got her done.

See ya tomorrow.

I ran out to payson and extended up the little hill this morning, legs were still not feeling real chipper... It felt a little better but for the most part it was mind over matter, my calf was a little more noticeable again too so a little bit of a mind game for sure. I was able to get her done though so that is a good thing, my average pace was 8:37 with my total time at 44:27 and my HR average was 141, the pace was way tougher than it should have been... I have the speedy Spaniard 10K on Monday and I was wanting to keep the pace sub 8 minute the whole way just to use it as a tempo run but that will be a stretch if my legs don't improve. No strength training today as I am out off time and a little late.

See ya tomorrow.

I ran the Speedy Spaniard 10K this Morning along with my son Ethan and I am really proud of him! He took 3rd in his age division and ran it in 43:09, he was so excited and he said he wants to work even harder and improve so that is a great thing! My goal was to try and run it in under 45 minutes but I knew that would be a stretch with no really tempo runs and I just don't have the training in at this point... 

Here are my splits:

Mile 1 7:51 Uphill and feeling my breathing and its way to hard.

Mile 2 7:16 downhill feeling better breathing wise.

Mile 3  7:16 some downhill but mostly flat still feeling good but working pretty hard.

Mile 4 7:32 starting to feel it big time, just trying to focus on my form.

Mile 5 7:47 wheels are coming off, just trying to hold on.

Mile 6 7:51 still feeling the wheels coming off and I can see that I'm not breaking the 45 minutes, so I decide to just coast in.

.20 7:50 I just had nothing left and just kind of finished real easy.

My average pace 7:31 so I was alright with that,  and the effort was there at first but I just don't have the training in right now but I know that I can get there with some patience and hard work and If I can stay healthy! I ran into Tom and some of the Spanish Fork Boys after the race and it was nice to just be racing again, I have realized just how much it means to me.  I just want to stay healthy and I don't want anymore set backs, I have had my share and I feel like its my turn to finally reach my goals.

See ya Tomorrow.

No running today as my quads are really trashed from the race yesterday. They felt good yesterday but man are they sore today. My Calfs feel great, no stiffness at all so I'm really surprised with that. I will probably roll my quads tonight and then I can maybe run tomorrow, man are they sore! I need to start doing some hill and tempo runs for sure, maybe alternate every other week, one week hill work and then the next week speed.

See ya tomorrow.

I ran out towards Payson and my quads were still jacked up and it was slow go but I was able to get her done! My average pace was 9:10 with my total time at 47:00, average HR was 140. I hope the stiffness will go away I rolled them last night for a little bit but it was really painful, so I don't know how long this will take. I can't believe I'm this stiff from a darn 10K! No strength training today as I am out of time and need to get going, I need to start getting up earlier, it just screws up everything when I don't.

See ya tomorrow.

I ran out past the stake center and points beyond, the old legs felt a little better today so the recovery process is continuing. I have seemed to pick up a cold as my throat is really sore and hurting, I hope its not strep, I didn't get much sleep last night because of it. I will try to get to the doctor and see if it is, I've had it for 3 days now and it doesn't seem to be getting better. My average pace was 8:40 with my total time at 44:16, HR average was at 141 so a little quicker than yesterday and my legs only seemed to hurt when I was going downhill and I am still feeling it when I walk down the stairs... I feel like I'm on the right track, I just need to stay with it and see what happens.

Later.

I ran out past the stake center and on the way out my son Ethan and the cross country team ripped by me with out a care in the world... Ethan was holding his own with the varsity boys and it was good to see him doing so well. My legs seem a lot better today but my calf injury was a little more noticeable today than it has been in a while, so I'm a little worried about that! My average pace this morning was 8:27 with my total time at 43:17 average HR was at 141, I did have a few miles in the middle that were 8:11, 8:14, so that was not to smart but I lost track of my pace and started day dreaming and I guess that was the result. I want to do a long run tomorrow but that will depend on my legs and how they are feeling, hopefully 15 if I can make it happen with a minimum of 10.

See ya tomorrow.

I ran out to Mini GU Corner and then headed back to the house and when I got to the stake center  I decided to map my Son Ethans route that he took the other day so we would know how many miles the route is. I slept in this morning and I think it was a combination of the virus that I have been fighting and just not feeling good, so it was really hot but I made the best of it. The route ended up being just over 4.25 miles with a good combination of uphill and downhill, it kicked my butt or maybe I was just tired from the heat but anyway it was a nice little route. My average pace was 8:28 with my total time at 1:14:15 and my HR average was at 150, like I said a good mix of uphill and downhill and it felt good to finally do some hills for a change. After the run I did my upper body weight training and then some push-ups so all in all it was a good workout! I didn't get in the mileage that I wanted to today but I think I'll be feeling much better next week and then I'll be able to get a long run in. I want to get some 18 milers in and maybe a 20 miler by the time SG gets here, hopefully.

See ya Monday.

Two months until the SGM and I hope I can stay healthy and actually run it this time, I guess only time will tell! I ran out to Payson and back via canal road I had to hurry cuz Ethan had cross country so I need to be back to take him, after dropping him off I tacked on another mile to get the 6 miles. After the run I did my upper body weight training and then some push-ups, my average pace for the run was 8:35 with my total time at 53:22 and my average HR was 145... The calf was just a little bit of a bother but not to bad I will try and do 6 milers this week and then a long run on Saturday and see how I do.

See ya tomorrow.

Not a real good day today it was a death march from the get go and it was a battle just to finish! My inner calf pain was a little more of a bother again this morning and very annoying! I have been dealing with this darn thing for 5 months now and I'm thinking of getting an MRI just to see if there's anything weird going on in there... I mean I can run just fine and its nothing like it has been but sometimes when I'm just sitting around I will get a sharp intense pain for like 10 second or less and then it will stop, it's a very confusing injury! Well enough of my whining! The death march average pace was 9:07 with my average HR at 133, and the total time was 55:31, I know that's not that bad but it was not a fun run it was like I was hitting the wall every mile, just brutal!

See ya tomorrow.

I ran out towards Payson Park via canal road and my legs felt a 100 times better this morning and it was very up lifting! My calf seemed okay, it was still there but not quite as bad. My average pace was 8:36 with my total time at 52:39 my average HR was at 143 after the run I did my upper body workout and then some push-ups, after that I was feeling pretty good so I jumped on the E-35 for 2 miles in 21 minutes, then some more stretching... Everyday seems to be an adventure with this old body of mine, so today we'll chalk this day up to a good day and call it good, I might try Harry's Hill tomorrow. My goal is to do hill work every other week and then do speed on the off week from the hills, I need to get ready for SG. Cross the old fingers!

See ya tomorrow.

I ran out to Harry's Hill this morning, its been a while since I have ran up that beast and it didn't help that I had a head wind the whole way up!!! The plan was to take it easy on the way out and then take it easy up and then back down the same way, I was surprised to see that my quads really didn't burn at all but I didn't have a lot of zip in them mainly from the harder workout from yesterday but it seems all the walking and strength training has been paying off. My pace was slow but steady at 9:08 and my average HR was 137 going up the hill it was above 150 so I clearly had way more in the tank if I wanted to push it but I'm trying to build strength so I kept things easy. Total time was 1:00:34. I feel pretty good about the effort, my calf was a little bit of a bother but not anymore than it has been and it seemed to get better as the run went on, so that is good news.

See ya tomorrow

A very instersting long run today! Multible VPB and it wasn't pretty to by the way! I headed out just after 5:30am and headed out to the riverbottoms and then ran my 2 mile loop down there and then I headed back to GU corner and then I did a 2 mile loop there, down to mini GU corner and then back to Gu corner. After that I headed towards home and then ran a couple more loops to get the 17 miles, average pace was 8:29 with a total time of 2:25:18 my HR average was 143. I felt really good and I could have gone more but I decided to stop and feel really good as to pushing it to far, it was a great run and I felt like I had good rythum the whole way... It was a good way to end the week, and everything felt pretty dang good for a change.

See ya Monday.

I ran the Payson park loop this morning but I stop just short of the park, maybe I'll run it next week and extend all the way to the park. My pace was really slow as I am still recovering from the long run on Saturday, my average pace was 9:07 with my total time at 55:41, my HR average was at 135. Just a nice easy recovery run. My quads felt good but the calf's were pretty sore but not as bad as I thought they would be... I finished up with my upper body weight training and then some push-ups.

See ya tomorrow

I ran out to mini GU corner and then back to the house, I did a couple of mile repeats on the way back the first one was 7:30 and then I ran a half mile jog and then ran one more mile at about the same pace maybe a little faster, 7:25, and then I cooled down for another half mile. Average pace was 8:33 with my HR average at 141, total time was 52:11 my HR during the first mile repeat was 150 and then about the same for the second one. After the run I did my lower body weight training and some stretching, my calf was a little bit of a bother but as I was able to go faster it kind of felt better which is a little strange. I will do some more speed workouts on Thursday, easy day tomorrow with slower pace.

See ya tomorrow.

I ran out towards Payson park but I didn't extend down into the park, I will start adding in the rollers next week, I kept the pace nice and easy and just enjoyed the run. My average pace was 8:40 with a total time of 53:57 with my HR average at 141. After the run I did my upper body weight training and then some push-ups. I want to do some more speed tomorrow, I would like to do some 200's and some 400's I have decided to split the speed workouts in two parts as not to over do it, I'm feeling good at this point and I don't want to screw it up!

See ya tomorrow.

I ran down to the track at the high school, which is 1.76 from my house so a nice little warm up. The plan was to do some 400 repeats with a 400 recovery jog in between each repeat, I wasn't to sure what to expect with these since I haven't ran them for a while.

Splits went like this. Time/HR/Pace

1. 1:41/153/6:47 2:26 recovery. Okay

2. 1:41/156/6:43 2:18 recovery. Okay

3. 1:38/158/6:31 2:14 recovery. Better

4. 1:30/169/6:03 2:19 recovery. Best.:)

After the repeats I jogged home and added a little on to get to the 6.11 miles, total time for the entire run was 54:14, average pace was 8:52 with my HR average at 142. I was pleased with the last two repeats as I seemed to get better as they went on, which is a good thing but I was pretty spent at the end. After the run I did some lower body weight training and then some stretching, all in all a pretty good workout.

See ya tomorrow.

Out the door early, 5:30am, I wanted to get back in time to watch Ethan run the Salem Days 5K. I ran out to GU Corner and then back to the house, tacked on a couple more waiting for the race start, I was having stomach issues again the whole run,  I had one VPM and then I just made it back to the house for another special moment  and then it was unsettled for the rest of the run. I have had a head cold  for most of the week, which isn't helping, and I haven't slept well cuz of the cough that I have, maybe three hours tops last night and not much better the night before that. My average pace was 8:35 with my total time at 1:37:06, HR average was at 142. Ethan did real well on the 5K, first overall in his age division with a time of 20:24, he just won't run hard for and I don't know why... he has gas in the tank but he won't use it, I know he is a sub 19 minute 5Ker but he won't let his legs go, frustrating! I'm proud of him for winning his age division though, he's a great kid!!!

Feeling sick so no running today, maybe tomorrow.

I feel a little better today but I slept in so I ran in the afternoon and the heat made it fun, it was only 85 so not to bad. I ran out past Mini GU corner and extended out a little further than I normally do, my legs seemed to start going after a couple of miles and the heat wasn't to bad. Average pace was 8:33 with a total time of 1:00:29, average HR was at 151 a little higher than normal, I blame that on the heat and the fact that I'm sick,  I could feel the weakness through out the run but it wasn't to bad. After the run I did my standard lower body weight training and now its into a nice cool shower.

See ya tomorrow.

It was a death march from the get go this morning, but I tried to settle into the pace that my legs had for me and tried not to take it to personally! I ran out to Payson Park and extended down to the park even though I didn't feel like it, but I basically just listened to my music and got through the run. Average pace was 9:13 with my total time at1:06:03 and my HR average was at 136. Like I said it was a death march...  I think alot of it has to do with the fact that I'm sick and the training run yesterday afternoon in the heat and then the short turn around... But I was able to get her done! I finished up with my upper body weigh training and then some push-ups, I felt pretty weak through that workout as well so it must be the virus that I'm fighting.

See ya tomorrow.

Still feeling sick

Feeling better but will wait and run tomorrow. Hopefully.

I was out the door at 5:30 am and then headed out to the riverbottoms I was able to run my two mile loop down in there and then I ran the river trail for a little two mile loop just exploring... My legs were not as chipper today as they were two weeks ago when I ran 17 miles, I seem to be more tired at the end as apposed to two weeks ago when my pace quickened towards the end of the run. It could be that I'm still not fully recovered from my cold and the fact that I have only run 3 times this week, I'm sure that combination probably didn't help. My average pace today was 8:40 compared to two weeks ago it was sub 8:30, its still not bad but it was way harder today than it was two weeks ago. My total time was 2:36:34 with my HR average at 145, so a little difference I did have one VPB again, boy I'm getting sick of those! I'm glad I was able to get in the run today and I hope I have a better week of running next week and I hope I won't have to miss any days.

See ya Monday

I was not feeling good this morning. After about 2 miles I started having stomach issues so I turned and headed for home.  It was the worse 2 miles of my life! I had to run walk back to the house, it was the worst feeling in the world and after I returned home I didn't feel like doing anything... I thought about going back out but I could feel my stomach and it was very unsettled so I went downstairs and did some upper body weight training, after doing that I felt a little better so I jumped on the elliptical for 21 minutes. My stomach was still a bit of a bother so it was probably a good idea to stay home, I'm still feeling yucky but I am hoping I will get better as the day goes on. I can't figure out why I keep having problems with my stomach and bowels, I must be fighting some kind of bug cuz the last 10 days have not pleasant! Oh well, at least I was able to get something done this morning! Average pace was 9:30.  First day of school for the kids today, where did the summer go!

See ya tomorrow.

I ran to the top of Harry's Hill this morning and then came back the same way, pace going up was sub 10 minute mile which is a pretty good pace for me going up that darn thing! 12 to 15 percent grade, very steep! I took it easy on the way down but when I got near the bottom I tried to keep my legs turning over fast and I had some sub 8 minute miles in there, 7:50 (half down and half flat), 7:41 (flat)... I would have like to see those more in the 7:30 range but my legs were not real strong today, but I did feel pretty strong going up Harry's which was good. After the run I did my lower body weight training and some stretching. Now its of to Delta to meet with a farm that I have insured out there, should be a fun ride...

See ya tomorrow

I ran out to mini GU Corner and then back to the house, I kept the pace easy and then I tacked on another mile when I returned back to the house to round out the seven miles. My average pace was 8:50 with my HR average at 138, total time was at 1:02:05, just a nice easy recovery run... I might try a 3 to 4 mile tempo tomorrow and see how I do, but that will depend on how I'm feeling. After the run I did my standard upper body weight training and then some push-ups, a really good workout this morning and I am pleased with how it went.

See ya tomorrow.

I ran out towards Mini GU corner and I wasn't feeling the greatest but decided to try  3, 3  mile repeats, with a real small rest in between each one. I did a 2 mile warm up and then I ran my first mile which is a slight downhill and I had a tailwind, 7:14(HR153), 2- 7:20(157) this one was a slight uphill with a headwind, 3- 7:10(160) and this was half downhill with a tailwind and then half uphill with a headwind... I didn't feel real great on the second one but I did feel a little bit stronger on the third one, after those I ran a 2 mile cool down at a real easy pace, average pace for the whole run was 8:14 with my HR average at 147, total time was 58:23. I feel pretty good about the effort and I wasn't real into it this morning but I guess it was mind over body, or something like that... I will do a small 3 mile jog tomorrow just top shake the legs out for the Saturday long run, I might run the onion days 10k over Labor Day but I haven't quite decided yet.

See ya tomorrow.

I ran out to GU Corner only to find that the cooler wasn't there and then I panicked cuz I didn't have any water with me but I headed down into the river bottoms and then headed back to the house... I knew where some water was a bout 2 miles from my house so I headed to there and was able to get a drink, after the drink I decided to run pretty little hill and then get another drink and then just run by my house where I knew I could get a drink. I then headed out towards Payson to tack on a couple more miles and I ran into Chad and Pat and Jason they had run down Payson canyon so I hooked up with them and ran a few and I was able to get a cool drink about a mile from my house and it was oh so good! It was fun running with them, they are good guys and they really pulled me along those last few miles. My Average pace for the run was 8:36 and total time was 2:35:15 with a average HR of 143, I started out at about a nine minute pace and then I got stronger on the last half of the run which felt good. I probably averaged a sub 8:30 pace on the last half which is a good sign and I felt like accomplished something good today, I felt like I could have kept going! I am hopeful that I can keep this up all the way to SG, and I think I will have a good race! I'm getting in some quality long runs right now.

See ya Monday.

First run of the week! I have had  two real early appontments for work that I couldn't get out of and then I had no time in the afternoon cuz of family stuff so I am glad that I was able to get a run in today... I headed out to wards Payson Park but I didn't extend down into the park, but I decided on the way back that I would do a 3 mile progression and here's how it went. Mile one was half up hill and half down hill 8:10(143), mile 2 was flat 7:35(155) , mile 3 was flat 8:02(154)  I finished strong but I was lazy through the first 3 quarters of the mile so I'm a little disappointed on that last one. After that I ran out to the stake center and then back home for a one mile cool down. After the run I did my upper body weight training and then some push-ups, I'm glad I was able to get something done today its been a frustrating week! I shouldn't have any problem the rest of the week though.

A big day today my stepson Mason is taking out his endowment tonight, its pretty amazing and it will be a good night. He leaves for his mission the end of October so its really coming fast!

See ya tomorrow.

I did not feel good from the get go this morning, the legs were hurting and the calf was a bit of a bother... After a few miles I stopped and stretched but it was still difficult but after I got to Mini GU corner I stretched again and then the second half of the run I seemed to do better and even though it was slow go I was able to get into a better rhythm on the way back and when I got to the house I felt good enough to tack on another mile to round out the seven. I'm glad I stuck with run cuz I was ready to pack it in early! After the run I did my lower body weight training and some more stretching. Average pace was slow at 9:11 and average HR was at 131, total time was 1:04:23 so I guess it was a nice slow recovery run.:)

See ya tomorrow.

Another long run today and I kind of did the same as I always do, out to GU corner and then down into the river bottoms and then I ran my two mile loop down in there and then I started to make my way back towards the house. Stopping only to re-fuel and stretch, and to chat with my Brother. I ran from GU Corner to Mini Gu corner and then back to GU corner, fueled up again and then headed towards Harry's Hill when I got to the base I stopped and stretched and then headed up to the top... I wasn't to sure how I would handle it since I had already ran 13 miles and I was a little tired but I just tried to keep it steady and push my way up. I felt pretty good going up and then as I headed down over to the Stake center I was able to get into a pretty good rhythm on the downhill and those miles were pretty good feeling. When I returned home I headed out to the old barn and back just to get my mileage to 18 and some change, my pace was pretty good for the most part not as fast as I've been but the run was harder so I'll take it. My average pace 8:39 with my total time at 2:39:12 and my average HR was at 141. I felt like I could have gone a few more but I like the feeling of leaving a little bit for next time, it makes me feel good. I will be running the Onion days 10K on Monday and I'll use that as my speed work for the week. It should be fun , my son Ethan is running it as well.

See ya Monday.

Ethan and I ran the Payson Onion Days 10K this morning. Its a pretty well organized race and they give out a great long sleeve tech shirt, so thats always a plus... My goal for this race was to average a sub 7:30 pace for the race and just get in some really good MP miles in. This is a pretty flat course with a slight up hill for the last mile and half. My Splits went like this.

Mile 1 7:17(149) slight downhill.

Mile 2  7:30(160) mostly flat.

Mile 3 7:29(160) flat.

Mile 4 7:31(162)  slight uphill.

Mile 5 7:40(165) starting to climb back up and starting to feel the uphill but still feeling okay.

Mile 6 7:31(168) decided to push a little harder all up hill but gradual...

.20 6:59(172) flat and was pushing it pretty good the last little bit.

So not to bad and I was really pleased, Ethan Finished just a head of me and got 2nd in his age group, I'm very proud of him. He hasn't been able to run as much as he would like because of soccer and school but he still had a really good showing. My average pace for the race was 7:28 with my HR average at 161 so a really good workout and I feel like I am getting better, I wish I had another 2 months to train for SG but I guess its not in the cards. I'll just have to do my best with what I have left to train with.

See ya tomorrow.

My right knee was bothering me this morning so I opted not to run today... I hope its nothing serious but I just don't want to make things worse by running on it. I've been dealing with it for about a week but it seems once I get warmed up the pain seems to go away, it was sore before the race yesterday but I did a half mile warm and then it seemd to subside and It didn't bother me at all during the race... So I'll take today off and then give her a try in the morning and see how it does, this better be a tempory thing or I'm going to be ticked.

See ya tomorrow.

My knee was a bother until after about a half a mile and then it seemed to get better, my legs were still trashed from the race on Monday so the pace was really really slow. I ran out to the stake center and back and then got the kids off top school and then I headed out towards Payson and then back to the house, my legs would not go this morning! Average pace was 9:27 with my HR average at 128 total time was 1:01:03, just a nice easy jog. I'm icing the knee as I write this and I will give it another try in the morning to see how it does and I hope that this is just a blip in the road and I can carry on... After the run I did my upper body weight training and then some push-up.

See ya tomorrow.

Out to mini GU corner and then back to the house, I wore a knee brace today and it seemed to help with the pain and once I got going it seemed alright. The pace was still real slow and easy, except for the last quarter mile or so I had to hurry home I was having a bowel moment!!! My average pace was 9:22 with my total time at 56:34, my HR monitor didn't work today so I must need to change the battery or something.

See ya tomorrow.

I ran out to my 5 mile mark down in the river bottoms via canal road and luckly my brother Curtis put out his cooler at GU corner or I would have died! It was the Spanish Fork Half today so the club didn't put out a cooler, but my brother came through! My legs are still pretty hammered from the race on Monday so the pace was pretty slow but my knee seemed to hold up pretty good so that was good and I think this was my last long run before SG. I'm not going to taper to much maybe 10 days before I'll cut back some but where I've been injured and missed some training I think I need the mileage, but I will cut back the long runs... I finished off the run by running up over Harry's Hill and then down to the Stake Center and then when I got home I went out to the old barn to get the 18.40 miles, average pace was 9:00 and my total time was 2:45:47, HR average was at 140, so very slow and I couldn't have gone a step further. The last few weeks I have had more left in the tank but not today, oh well....

See ya Monday.

It was a beautiful morning for a run, nice and cool just right! I ran out to Payson via canal road, I tried to keep the pace up beat and everything felt pretty good for a Monday... My average pace was 8:38 with my HR average at 139, I had one marathon pace mile in the middle of the run (7:50), my total time was 1:01:56. I feel pretty good and I am going to slowly taper for SG, but I think it will be less than normal as I feel that with my injury keeping me out of the game for most of June that I need the mileage, I will taper my long runs though. My plan is to do 15 this Saturday and then 10 to 12 the following week and then taper the week of the marathon, but again that all depends on how I am feeling and if my body is recovering the way that I need it to. I finished up this morning with my upper body weight training and then some push-ups.

See ya tomorrow.

No running today.

I ran in the afternoon today and it was a beautiful day today, 75 degrees just right. I ran out to Mini GU Corner, out and back, the first mile was easy and then I just let me legs go and tried not to push the pace, just tried to run steady. So I had 4 miles that were sub 8:15 mile, 8:06, 8:10, 8:15, 8:12, with the last mile easy. I'm counting them as MP miles even though they were about 30 seconds slower than what I want but the pace was easy, or at least it felt really comfortable. My average pace for the run was 8:21 with my HR average at 150, which seems a little off as my breathing didn't seem that labored, I think its time for a new battery cuz its been acting up lately, total time was 51:01... After the run I did my upper body weight training and then some push-ups, the knee felt okay after I got going and it warmed up a bit, I wore the brace for the first half and then ran the last half with out it.

See ya in the morning.