"A Hefty Hunk Of Steamin Junk"

My clients that I was suppose to see this morning decided to see me tomorrow so I slept in and went out just after 9:30am and I ran out towards Payson Park but cut out the rollers. My pace was nice and steady at 8:35 with my total time at 53:19 and my HR average was 147, I decided to wear that darn thing today for a change.  My leg was a little stiff at first but then after a few miles it loosened up and was okay, so that is a good sign. No strength training today, to much to do... Now its off to take down my Christmas display and put it away for another year, man that went fast!!!

See ya tomorrow.

Nothing....

I had a horrible run this morning, I just had nothing in the tank and it was a death march from the start! I ran out to Mini Gu and then back to the house and then decided to punish myself a little more and so I tacked on another mile just so I felt like I actually accomplished something... My average pace was slow at 8:45 with my total time at 1:02:23, I forgot my HR monitor so I have nothing on that. After the run I did my upper body weight training and then some push-ups to finish out the morning. Maybe tomorrow will be a better day and I'll have more gusto!

Later.

I ran out to Mini GU again and my leg was a bit of a bother on the way out but it seemed to loosen up on the way back to the house, average pace was real easy at 8:50 total time was 53:30. After the run I did some stretching and then some lower body weight training and then I was feeling like I needed some more so I did 2 miles on the elliptical to finish things up. When I returned to the house I felt like I could have run more but decided to stop so I was glad that I did the elliptical to get a little extra, no pain with my leg while on the elliptical.

See ya tomorrow

I usually take Friday's off but I didn't run on Tuesday so I decided to do some cross-training instead, so I did 6.23 miles on the elliptical in 60 minutes and I was a sweatin fool!!! After the elliptical I did my upper body weight training and then some push-ups to finish up. No pain in my leg and I think it is all stemming from my back with a pinched nerve, I will try and go long tomorrow before Ethan's Basketball game at 8am so I will have to be up early! So fun!

Later.

Well I was out the door by 5:30am and it was just starting to snow and by the time I got out to GU Corner it was an all out blizzard! I headed back to the house and I was hoping that it would stop but it didn't and to top it all off I didn't wear my water proof jacket so my clothing was getting pretty heavy so I kind of wimped out and called it good after 10 miles... My leg seemed a little better this morning it was still a bother but it was less of a bother today, my average pace was real slow with the slick roads at 8:50 and total time was 1:29:04. I just had time to get in the shower and get Ethan to his Basketball game so a pretty good morning and I'm glad to be done!

Its Ethan's Birthday today, he's the big 14! Happy Birthday Ethan!

See ya Monday.

I ran after work today and I headed out towards Payson Park but cut out the rollers, on the way out during mile 2 I ran 3 strides and then on the way back during mile 5 I ran 3 more... The first 3 were in the 7 minute range and the last three topped out at 6:55, according to my Garmin, my average pace was 8:33 with my total time at 53:12. After the run I did my upper body weight training and then some push-ups. My leg was marginal to okay and seemed to loosen up as I got further along, I rolled it pretty good after the run with the big foam roller. A good start to the week.

See ya tomorrow.

A nice cold morning run today! It seemed colder than normal this morning, or maybe I'm just turning into a baby... My leg gave me problems through about mile three and then it seemed pretty good after that, the med's must have kicked in HaHA!My pace was slow and easy cuz my legs in general were pretty tired, it must have been the short turn around in workouts and my old body doesn't like that! My average pace was 8:57 with my total time at 54:37, like I said way slow. My step-son Mason emailed me yesterday and informed me that he was robbed last week on his mission, his Mom doesn't know and will never know,  he was pretty comical about it all and he is alright, he only had a couple of dollars on him, Suckers! His words not mine, HaHa! He is learning a lot and has had another baptism so I am very proud of his success and courage., what a kid! It makes me pray extra hard for him knowing that he got robbed, I knew it was going to happen I just didn't think it would be with in the first Month;) He said its almost like he felt like one of the guys cuz he had finally been robbed, it was pretty funny hearing him tell about it, crazy!

See ya tomorrow.

I ran on the elliptical after work and I ran 6.26 miles in 60 minutes, I have a Sole E-35 and it keeps track of the mileage which is kind of nice. After that I finished up with some light upper body weight training and some push-ups, I also rolled my leg with the big foam roller. Hopefully my leg will feel good enough to run outside tomorrow morning, I will have to see if not then I'll have another date with the good old elliptical!

See ya tomorrow.

After work run this afternoon, I ran out to mini GU and then extended up a half a mile or so up Powerhouse road and then I headed back to the house. My leg was marginal and seemed to do better as the run went on, but my legs had no go in them today and towards the end it was pretty much a death march, I really hate that! My average pace was 8:28 with my total time at 1:00:52, it was a beautiful day and I was able to run in shorts which is always a plus this time of year. Light day tomorrow, either a short easy run or a short session on the elliptical.

Later.

Rest day.

I ran out to my 5 mile mark in the riverbottoms, which is out past GU Corner and then I headed back to the house after that I felt okay so I ran out to the old barn on canal road and then back to the house. I was trying to catch my brother through the middle of the run and had some sub 8 minute miles but I couldn't catch him but thankfully he stopped so I could catch him! My average pace was 8:28 with my total time at 1:42:59 it has been a good week of running, not much training going on but I am able to log the miles. The St. George half in a week will mostly be a nice training run with some tempo miles mixed in.

See ya next week.

I ran the elliptical after work today, 4.25 miles in 40 minutes. I will have a real light week this week with the race on Saturday. 4 miles at the most each day and it will be easy, I am mostly trying to see if my leg will finally heal with the lighter week, it was a little sore today but since I did the elliptical it seems pretty good.

See ya tomorrow.

Afternoon run again today after work, I was not keen on running this morning when it was 5 degrees so I waited till later. I ran out towards Payson and my legs were really clunky at first but then after about a mile and a half they started to loosen up and I was able to get into a pretty good rhythm... My watch didn't pick up the satellite's when i started because my mile splits were all off the first two miles so I had to reset it for the 2 miles back, last mile was right around an 8 minute mile. Average pace for the last two miles were 8:29 and I'm figuring it was about an 8:40 mile on the way out. Total time was in the 36 minute and some change range.

See ya tomorrow.

I left work a little early to try and get a run in before the snow storm and I was able to do that but it was pretty windy. I just went 3 miles and some change in 29:06 with an average pace of 8:52, after the run I jumped on the elliptical for a mile and then I did my upper body weight training and some push-ups. I also rolled my leg with the big foam roller. I didn't take any Ibuprofen before the run cuz my leg was feeling pretty good and boy was that a mistake, cuz my ITband just was lite up the whole way.  I came home and got some in me and it has seemed to help, I guess I still have some inflammation in there somewhere... It felt good on the elliptical with no pain and I just ran up the stairs and it felt good so I will have to make sure on Saturday that I take some before the race.

See ya tomorrow

I ran out towards Payson this morning just a nice and easy the first couple of miles and then on the way back I did 4 strides between a 7 and 7:15 mile for each one, I just went from telephone pole to the next and then recovered for a minute or two. My leg was marginal but maybe with the next day or two off it will be all right, I will be fine but I was hoping to maybe  put in a good effort if my leg will let me. My average pace was 8:43 with one of the miles sub 8 minute, total time was 36:21, we are heading down to SG this afternoon so we will have a couple days of R&R and then run the race on Saturday and then come home. I have to be home for Sunday.

See ya later.

Rest day before race day:)

I'll give more details when I have time cuz we are checking out of our hotel to head home, but I was pleasantly surprised with the out come and my effort was strong with the limited training... The course was a lot better than last year, it was way tougher but I really enjoyed it for the most part. When I get home I'll give more details, and my time above is un-offical but my watch is usually pretty close. I just notice that according to my watch it was a 12 second course PR, wow:)

We finally made it home with it being a white-out from Beaver to Fillmore, but we made her. I just have to clearify my PR as this was a different course but a lot tougher than last and my time was a little better than last year, that was my PR... I felt really happy with everything mainly cuz the last few miles I was able to make those my fastest miles of the race, well fast for me anyway,  and that is not usually me... I'll take two things from the race and that is that maybe I am in better shape than I thought or maybe I just like running in the rain, I had my best Marathon in the Monsoon of 2008 at SG. I can't find any results yet so I don't know where I placed in my age division and such, but I will post my splits mainly for my reference. I really didn't warm up or anything so maybe that's a good thing for me;)

Mile 1 7:48

Mile 3 7:58

Mile 4 7:55 Still staying safe and conserve energy.

Mile 5 8:09 Start of the rollers

Mile 6 8:14 Taking it easy.

Mile 7 8:20 Big hill past the High School and I really backed off here for some reason.

Mile 8 7:36 Taking advantage of the downhill and trying to stay in rhythm.

Mile 9 8:01 I let this one get away from a bit wish I would have pushed a little harder here.

Mile 10 7:53 just trying to stay with it.

Mile 11 8:00 I stopped to get a drink here  towards the end of the mile and I don't know why.... Stupid...

Mile 12 7:38 feeling better and taking advantage of the slight downhill.

Mile 13 7:30 Can see the end and I am in a pretty good rhythm, see my wife and kids and get a boost of energy.

.10 I have nothing on this as my watch said the course was short, but I'm sure I lost reception  or something weird, but I did push strong on that last section:)

So, considering the conditions, which weren't to bad, and the hard course, I feel really positive about the effort and I hope I can keep up the training and get better.

See ya later.

Rest day from the race on Saturday... I have soreness in my groin area so I am taking it easy for the next few days, I would rather play it safe than be sorry.

Later.

My legs were feeling pretty good walking around so when I got home from work I went out and tried to chase my Son Ethan around, he was doing hill repeats but I was not! I stayed down on Canal road and just ran easy, my quads are still really sore from the race but that is to be expected. My average pace for the run was 9:11 with my total time at 28:17, after the run I jumped on the elliptical for an easy 2 miles no resistance, it seemed to loosen things up a little better. I will plan on running tomorrow if my legs continue to recover, if not I will be on the elliptical.

Later.

I went out after work again and man are my legs hammered! My leg and IT-band are giving me some real pain... I was able to get in 3 miles and some change but that was about all I could handle, lots of stretching and icing afterwards.  I hope this gets better as the week goes by.

Later.

My leg and my hip are giving me problems so I will be taking today off... I think part of it is the race last Saturday and then I've been having the problem with my ITband from before the race... I might do the elliptical later tonight but I have a pretty busy night with Abby having her region Drill competition, I don't see myself having anytime after work. But I will either do the elliptical tomorrow or run which ever my body will let me do. I hope that this is just related to the race and not new issues, I will give up if I have anymore injuries!!!

Later.

Rest...

I thought about running today but decided to give my leg a few days of R&R... I need to see if I can get a head of this injury just a bit. I don't want to just get by and then in a few months be out for 2 or 3 months, so I will get back into it on Monday. It seems a lot better today and I am hoping that on Monday I will be ready to go and start getting after it again.

See ya Monday.

I ran on the canal this morning and just kept the pace nice and easy, I wanted to try out my leg and see how it is doing and I felt really good... No pain in my ITband area and my hip felt pretty good, I decided to extend for another mile after returning to the house, so it was pretty good. My average pace was 8:39 with my total time at 44:06, my HR average was at 154, that is way high for that pace so I think it is acting up cuz I haven't used it in a while. I didn't feel like I was breathing real hard so it must be getting a low battery. After the run I did my upper body weight training and some push-ups, so a good day. I forgot to mention that last Thursday my daughter Abby was named all Region for drill team and then they won Region Championship the same day and it was so awesome!!! They beat Maple Mountain, it was so special they swept all three dances!!! Abby has worked so hard the last 2 years and it is great to see her go out as senior being Region Champs and making the All Region team, pretty awesome!!! Way to go Girls!!!

See ya tomorrow.

Nothing today. To busy.

See ya tomorrow.

I ran after work and I ran out to Mini GU and back. Pace was easy and labored but I stuck with it, average pace was 8:40 with my total time at 53:04. It was a nice day out and even though I felt tired and clunky it was still a good day to get a run in. After the run I did my upper body weight training and then some push-ups, so it was a pretty good day as far as just getting a workout in.

See ya tomorrow.

I hit the elliptical today after work. My IT Band was a little sore after my run yesterday so I opted to cross train today. 6.25 miles in 60 minutes, my HR was in the 145 to 150 range the whole way so a pretty good workout. After that I did some leg lifts and some calf raises and then rolled my leg with the big foam roller and now I am icing, fun!

See ya tomorrow.

I ran the Payson Park loop but cut out the rollers, my legs were feeling pretty good but by the end it was feeling more like a death March! But it was a good run  and I'm glad to get it in, Its Abby's state drill competition today so I will have no time other than this morning. I'm so proud of her! This is her last competition as she is a senior and will be graduating, scary! Average pace for the run was 8:38 with a total time of 53:47, HR average was 146, even though it felt like a death at the end I think I had a negative split on the way back, weird!

See ya tomorrow.

Things just didn't work out today as far as running. I wasn't able to get out this morning and then my son Ethan had a basketball game and then life got in the way of the rest. It will probably do my IT-band some good to take it easy any way, so there you have it.

See ya Monday.

I was able to get out the door early this morning and I ran the Payson Park loop and extended down into the park, some nice rollers going down and then coming back out. I was able to keep a pretty steady pace through out and my leg seemed to cooperate for the most part. My average pace was 8:25 with a total time of 1:00:19 my HR average was at 150, a little high but not to bad cuz most of my mile splits were sub 8:20... After the run I did my upper body weight training on the Bowflex and then finished up with some push-ups. It was a good day today and I was glad that I was able to get out in the morning, it was beautiful!

Eli Manning is a stud! Way to go Giants!!!!!

See ya tomorrow.

After woprk run today and I ran out to Mini GU and then back to the house, it was a nice day I was able to run in shorts and short sleeves, crazy weather. My hammy was a little tight on the way out but then was a little better on the way back to the house. My average pace was easy at 8:36 with my total time at 52:35, HR average was 143, a lot better. After the run I rolled my Hammy with the big foam roller and some stretching and now its time for some ice.

See ya tomorrow.

I ran a new route today as the other ones have become a little stale... So I will call this the High School loop which has a mix of downhill and up hill and flat, I just tried to keep the pace steady and not over do and I just drug the old hammy around. My average pace was 8:39 with my total time at 53:14, my HR average was 147. My Hammy was tolerable for the most part, I actually broke down and took some Ibuprofen and it seemed to take the edge off, I don't know if I'll do that very often simply cuz I hate taking any kind of medicine but after the run I stretched really good and then rolled it good with the big foam roller. After the run I did my upper body weight training and then some push-ups. It was a good day today and I'm glad I was able to get my butt out of bed and get-r-done!

See ya tomorrow.

I ran after work today, I was able to get out just after 4:30 or so and I ran out to mini gu and then back to the house. I ran 2 quarter mile pickups and the pace was 7:30 during those intervals, I took it pretty easy after those and just enjoyed the rest of the run... My average pace was 8:36 and my total time was  52:32 with my HR average at 145. After the run I did some leg lifts and then I rolled my leg really good, now it's time for some ice!

See ya tomorrow.

A nice easy jog this morning out towards Payson and back via canal road... My pace was real easy, average was 9:12 with my total time at 42:08 HR average was 134. My leg was a little bit of a bother this morning but I was able to get through it, after the run I stretched and then did my upper body weight training and then some push-ups. I rolled my leg and now I am icing, I'm hoping for a longer run tomorrow.

See ya later.

Up at six and then out the door, I ran out past Gu Corner and then down to the river bottoms and then back to the house the same way... My plan was do run 10 miles today and then see how I felt and if I felt okay then I would run a few more, My legs were getting tired towards the end but when I got to the stake center I stopped and stretched for a few minutes and then took a GU and it seemed to help. So I headed out to the barn and then back to tack on the last two miles, my pace was not real fast this morning but I have run a lot this week, at least a lot for me, so there wasn't much spring in my step. My average pace was 8:52 with a total time at 1:47:20 and my HR was average was at 143, I am pretty happy about this week and I hope I can keep things going this year and really have a good year for a change.

See ya Monday.

Afternoon run today and I ran the Payson Park Loop and extended down into the park and then ran back to the house all via canal road. I felt a little clunky mainly cuz my back was a little tweeked from shoveling all that heavy snow yesterday, it loosened up after a few miles but I had a hard time getting into any kind of rhythm for the most part, my leg and hammy were okay. My average pace was 8:34 with my total time at 1:01:40 and my HR average was at 148, there are some hills on this route which would account for the higher than normal HR average. After the run I did my upper body workout on the Bowflex and then I finished up with some push-ups. A good workout on a very pleasant day outside, I was glad to get it in today!

See ya tomorrow.

A nice afternoon run out to mini GU and then back to the house, on the way back I really tried to lengthen my stride and it seemed to help with my Hammy and things, my brother-in-law, the Physical Therapist,  wanted me to try and do this cuz he thinks with all the injuries that I have had over the last few years that I have shortened my stride some. So for half of each run he wants me to really focus on my form and my stride, it was hard cuz I tend to speed up when I do that so I had to really relax and keep the pace easy and steady. My average pace was 8:26 with my total time at 51:38 and my HR average was at 146, so It felt pretty good so I will try and continue to do this and see how it goes.

See ya tomorrow.

I ran after work again, I ran the Payson Park loop but cut out the rollers and then ran back to the house after  getting back to the house I was feeling okay so I ran out to the stake center and back to tack on another mile. I was not feeling good at the start it was feeling like a death March for the longest time and then as I got loosened up I seemed to feel better. I was glad that I stayed with it. My average pace was 8:50 with my total time at 1:04:50, HR average was at 142, after the run I did a light upper body weight training and some push-ups. I'm glad I stayed at it today.

See ya tomorrow.

I ran out to Mini Gu and then back to the house, hammy was tight and sore to start but by the time I was done it felt pretty good. My average pace was 8:37 with my total time at 52:42 and my HR average was 146, my pace was easy and steady nothing to right home about... Out by Mini GU there is a herd of elk out in the field, some real big animals and they sure stand tall. After the run I did my standard leg lifts and now I have a date with some ice. 

See ya tomorrow.

Its so nice that the website is finally up, I was going through with-drawls!!!:) Morning run today and I ran the High School loop, which consists of running to Elk ridge road via canal road and then down to the Highway then over to 100 east past fast gas up 100 east to canal road and then out past the Stake Center to woodland hills road and then back to the house. A good mix of downhill and uphill and flat, my average pace was 8:35 with my total time at 54:37 and my HR average was 146... I felt pretty good today for a change, after the run I did my upper body weight training and then some push-ups. I won't get a long run in tomorrow, I will have to settle for a regular 6 to 7 miler as we have to leave early to St. George, my son Ethan is playing in a soccer tourney down there over the weekend. So we will have to leave around 7 or 7:30am to get there before his first game.  It should be a fun weekend, we will come home on Monday. 

See ya tomorrow.

No running today as I am in ST. Goerge and my son Ethan has played 2 soccer games and is now in the championship game later in the afternoon. We had to check out of our Hotel at 11 so now we are just roaming the city like 4 vagabonds! We will most likely get home way late tonight. I was not able to run on Saturady cuz we had to travil down here early to get to his games.

After three days of not running it was good to finally get out and get something done! I ran out past Mini GU corner and then back to the house and I tried to keep the pace steady, my average pace was 8:27 with my total time at 1:00:08 my HR monitor was not working for some reason so I have no numbers on that. I felt pretty good today, a little winded but other than that okay.

See ya tomorrow.

I did some hill work today, I ran up past mt loafer school to the mailboxes then over to Harry's Hill and down that then over to canal road and then home. I took it easy on the way up and then on the way down, my average pace was 8:37 and my total time was 1:01:30 with my HR average at 149. My quads were feeling it towards the end, I think this is the first time I have ran this route in a awhile, I've ran up to the mailboxes but then I usually cut it short to the stake center and then home so it was a good workout. After the run I did 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, pace was slow, my legs were really hammered from yesterdays hard hill workout. My average pace was 8:52 with my total time at 53:44, HR average was at 149, way high for that pace... 

See ya tomorrow.

I ran real light today as my legs are feeling pretty trashed still... I ran easy out towards Payson and then back to the house all via canal road, my average pace was 8:47 with my total time at 41:46. I really tried to keep it easy, after the run I did my upper body weight training on the Bowflex and then finished up with some push-ups. I hope my legs feel better tomorrow or it will be another short one...

See ya tomorrow.

I did not want to fight the wind, 30 to 40 miles per hour to be exact, so I ran on the elliptical. 8.30 miles in 80 minutes, it really kicked my but especially the last 20 minutes or so. I know its not as good as a long run but it will have to do for today. I feel like I just finished a long run so I will go with that, totally beat!

See ya Monday.

I ran the Payson park Loop today and I extended down into the park with the rollers, I tried to keep the pace steady and I did have one sub 8 minute mile in the middle of the run so I am counting that as MP. My average pace was 8:27 with my total time at 1:00:33 I had a bit of a head wind on the way out and then it seemed to calm down on the way back with a little bit of tail wind.  I felt pretty darn good today and I was pleased with the effort and I hope things continue to go in a positive direction, I'm almost having fun again;) After the run I did my upper body strength training on the Bowflex and then some push-ups. 

See ya tomorrow.

I ran out to Mini GU this morning and then back to the house, pace was really really easy... Legs felt a little tired today, they didn't feel as good as yesterday but still pretty good. My average pace was 8:53 with the total time at 54:22 and my HR rate average was 139... I'm feeling pretty good and the plan is to do some speed work tomorrow, I don't know if I will go to the track or just do it along canal road, I haven't decided yet.

See ya tomorrow.

The plan was to do a little speed this morning, so I warmed up for a 1.5 miles and then started the speed work. The plan was to do 3x800 with an 800 rest in between each one, I wanted to be around 3:30 for all three. The splits went like this: 3:30 Pace 7:01(150), 3:32 pace 7:04(159), 3:30 Pace 7:00(160), my rest time was about the same on each one (4:38). I then ran out past the stake center for a 2 mile cool down, total time 55:38 with my average pace at 8:32 with my HR average at 146. I felt okay for the most part but I would like to eventually get up to about 10 of these by the end of the summer so I will take it slow and build up once a month and try and add one each time I do the work out. After the run I did my upper body weight training and some push-ups.

See ya tomorrow.

I decided to run later in the day as we received 6 inches of snow over night and I didn't want to run in the snow, I knew it would melt of for the afternoon and it did. I ran out to mini GU and then back to the house and then got a drink and ran down to the High School to Pick up Cindie's car so it wouldn't sit there over the weekend, she has gone to nationals with her Cheer team. My pace was a little faster than it needed to be, I had to keep slowing it down, on the way down to the high school I had a 7:40 mile as it was all down hill. My average pace for the run was 8:17 with my total time at 1:00:51, HR average was at 147. I felt pretty good today, I'm glad I got out. After the run I did some leg lifts and worked on lower body strength.

See ya tomorrow.

Rest...

I ran out past Gu Corner and down into the river bottoms to my 5 mile mark and then headed home the same way, I kind of went out to fast and at the end I was feeling it pretty good, I went out past the old barn once I got back to the house and tacked on 3 more miles. My average pace was 8:30 with my total time at 1:50:53 and my HR average was at 146, I average about an 8:20 mile on the way out which is way to fast for me on a long run, I usually start out slow and then gradually increase my pace until the end and finish strong. Oh well, I felt good other than I was tired the last couple miles.

See ya Monday.

I ran out to mini GU and then back to the house all via canal road, after returning back to the house I tacked on another mile just for fun. It was a beautiful day today and my legs just kept wanting to go but I tried to reel them in, my average pace was 8:20 with my total time at 59:02 ans my HR average was at 148. My first 3 miles were all sub 8:15 average so I really tried to slow down on the way back, I felt pretty good for a change and I am feeling like a runner again. Knock on wood! After the run I did my upper body weight training and then some push-ups, a great day!

See ya Tomorrow.

I ran some hills today but the plan was to take everything easy and I think I accomplished that. I  ran up past Mt Loafer school and then up to the mailboxes and then over to Harry's Hill and then down to canal and then home. My average pace was 8:55 with my total time at 1:03:25 HR average was at 144. I took it really slow up and then down, I was fighting a head wind on the way up and it was brutal and then when I went to change directions it switched and was in my face again! Stupid wind. I was glad I stuck with it though, I was trying to talk my self out of the run most of the first couple of miles, but I got her done.

See ya tomorrow.

I ran out to Min Gu and then back to the house, pace was nice and easy as my legs were pretty tired! Average pace was 8:49 with my total time at 53:47, HR average was 142. I felt pretty crummy on the way out but by the time I hit my turn around the legs had loosened up and were tolerable. After the run I did a light upper body workout and some push-ups.

See ya tomorrow.

I ran the Payson Park loop and added the rollers in down into the park. It was pretty much a death march this morning, and I think it had a lot to do with the late run yesterday afternoon, my legs were pretty tired yesterday so I knew today was going to be no picnic!  My average pace was real slow at 8:58 and my total time was 1:04:24 and my HR average was at 135. I couldn't run after work today so I knew I had to do a morning run today or not run at all, but I'm glad I got her done!

See ya tomorrow.

The plan today was to do a real light run of 3 miles and keep the pace real easy. I ran out past the old barn and then back to the house via canal road, my average pace was 8:48 with my total time at 27:26 HR average was at 138. After the run I did my upper body weight training and then some  push-ups.  My legs are still in the tired syndrome and I am hoping with the liter day that they will be ready to go tomorrow, I'm not going to do any real long long runs this month but next month I'll start to kick them up a bit in preparation for the Utah Valley Marathon, maybe 12 to 13 miles tomorrow...

See ya tomorrow.

Ran out to the river bottoms and then back to the house via canal road, pace was steady but not over baring and everything felt pretty good. I ran into my Brother and we talked for a bit and then on the way back I ran into Jeff long so we ran together back to the house and the conversation was great! My average pace was 8:32 and my total time was 1:26:20 with my HR average at 144, I purchased a new Garmin HR monitor and it is way less bulky, I didn't even know it was there. I thought about going more but I was feeling real good and I wanted to end feeling that way so I did, I have the Spectrum 10K next Saturday so I will cut back a little bit but the first part of the week will be as normal and then taper just a little towards the end

See ya Monday

Nothing today... To busy.

See ya tomorrow.

I ran out past Mini GU via canal road I felt pretty good going out but then I was fighting a head wind the whole way back and didn't feel quite as good... But it was a nice day and I was glad to be out. My average pace was 8:32 with my total time at 1:00:32, my HR average was 149 I think that reflected the wind on the way back the higher heart rate... I hope to get a few more runs in before the race on Saturday, mostly easy. It will be interesting to see how I do...  I feel like I'm in better shape than last year but I don't think I've run as much,  I guess I'll see.

See ya tomorrow.

I ran out past the old Barn via canal road, I kept the pace real easy. My average pace was 8:55 with my total time at 36:28, my HR average was 139. My legs are just feeling dead so I will run real light for the rest of the week in preparation for the Spectrum 10K, I know I shouldn't taper for a 10K but my body is old and needs time to recover. I would like to PR on Saturday and I can't do that with out some recovery, my body won't respond if I don't.

Its Heck to be old!

See ya tomorrow.

I have some soreness in some of my muscles so I decided to take today off and we decide to travil down to St Goerge later this afternoon... Whats another $180.00 for a hotel room!!! 

See ya tomorrow.

Just chilling by the pool in good old St. George Utah! No running today just taking it easy so I can give it a good effort tomorrow at the Spectrum 10K! I haven't run a whole lot this week I'm just trying to get some of the soreness out of my muscles because next week I will start building up for the Utah Valley Marathon so I am trying to take it easier this week.

See ya tomorrow after the race.

I ran the spectrum 10K today in SG, I felt pretty good for the most part and I'll have to check but I think I PR'd from last year. I pushed the downhill pretty hard, probably a little to hard, but hey its a 10K so you have to give it all you've got!

Here are my splits:

1. 6:31(149) Downhill

2. 7:11(161) uphill and downhill.

3. 6:58(161) Some up hill but mostly downhill

4. 7:06(164) uphill to start then down hill.

5. 7:26(167) Uphill and I'm starting to feel it pretty good but just trying to hang on.

6. 7:31(172) I was not feeling very good on this one and I was a little disappointed but I picked it up on the last bit.

.20 6:23(176) Pushed it hard at the end, at least hard for me.

If anything it was a good speed work out and some downhill training as well.

My son Ethan did really good 42:01 and took 3rd in his age group, and he realized that he needs more mileage and speed training to get where he wants to be, but I am I proud of him! He has some talent if he will only realize his potential, its hard to get him to take chances...

It was a PR from Last years race, I'll have to check the offical results to see if its a distance PR.

See ya Monday.

No running today. I held out hope that I would be able to get her done but it didn't happen... My thighs are really sore from the race on Saturday so its probably good that I took an extra day off, I know I'm a wimp, but I just don't want to chance an injury. The plan is to run some tomorrow and then gradually increase each day. I can't believe that a little old 10K can make me so sore, I know it was downhill for a lot of it and I pushed the pace pretty good but come on! Oh, well at least I'm in the SGM for another year with out going through the lottery so that is a good thing, I think:)

See ya tomorrow.

My legs were feeling a little better so I headed out after work, I ran out to Mini GU and then back to the house via canal road. I kept the pace easy and just enjoyed the run, I was only going to go a few but I was feeling pretty good so I went a little farther. My average pace was 8:42 with a total time of 53:01 I didn't wear my HR monitor today so no info on that. I don't know how much I will be able to run the next few days as I my have Jury duty if they choose me tomorrow, should be interesting:)

See ya tomorrow.

No running today. I didn't get picked for Jury duty but by the time I made it back to the office I was so far behind that I had no time to run today. I thought about going after I got home but I have had to much going on so it just didn't happen today but for sure tomorrow. I just looked at the official results and I actually took 5th in my age at the Spectrum  10K instead of 6th on Saturday so that was pretty cool.

See ya tomorrow.

I ran the Payson Park Loop this morning, the legs felt okay, still a little tired, but it was a good tired. I was feeling it towards the end of the run, but not to bad. My average pace was easy at 8:42 with a total time of 1:02:34, my HR average was 147. After the run I did some light leg lifts and then some push-ups. It was a beautiful morning and a great start to the day!

See ya tomorrow.

Rest Day. Taking car of My daughter Abby as she had her wisdom teeth out! Ouch!

See ya tomorrow.

The plan today was to run out to Gu Corner and then back to the house but I ran into my brother and we were going to try and hook up along canal road, he was going up over Harry's Hill and I am not ready for that yet. After 10 miles I thought I would run into him along canal road by the house so I spent the next four miles trying to find him but I never did... Weird! Oh well, sorry bro! I really felt good the last 4 miles they were at a quick pace, at least for me, and I seemed like I could have gone more so it ended up being a pretty good day. My average pace 8:20 with my total time at 1:57:37, my HR average was 148 so a real solid run.  Now it's off to work in the yard! Fun!

See ya Monday.

No time today.

I ran out past Mini GU and Half way up Power house road, I didn't have my watch this morning so I have no info on speed and time, but I do know where my Half mile and mile splits are., so the mileage was spot on.  My legs did not feel real great today which is kind of a disappointment considering that I had an extra day off I also had some stomach issues and had my first VPB... Not good! It was still a beautiful morning and I'm glad that I got out. I might run a few tonight after work if I have time but I will have to see.

See ya tomorrow.

I ran the Payson Park loop this morning and I really tried to push the uphill portions of the run, there are 4  really steep short hills so I pushed each one of those. My average pace was 8:32 with my total time at 1:01:30, average HR was at 141, I was a little tired towards the end but it felt pretty good. After the run I did my upper body weight training and then some push-ups to finish up.

I had to meet a farmer at 7am so no running. I tired to make time after work but it just didn't happen.

I ran out past Mini Gu this morning and then back to the house all via canal road, after getting back to the house I tacked on another mile to round out the 7 miles. Average pace was 8:43 and the total time was 1:01:30 with my HR average at 140, so a nice easy run. After the run I did my upper body weight training and then finished up with some good old push-ups.

See ya tomorrow.

I got out the door at 6:30am and headed out past Gu Corner and then down into the river bottoms, my legs felt okay and seemed to get better as the run went on... After about 8 miles I hooked up with my Brother Curtis and we ran about 6 miles together, it was nice having someone to talk to it made the later part of the run go by fast. My average pace was 8:45 with my total time at 2:05:40, HR average was at 140 so a nice run and a great day to be out the weather was perfect!!! My hope for next week is to be more consistent and get some nice runs in during the week and then hit an 18 miler on Saturday.

See ya Monday

Its my Daughter Abby's 18th Birthday today, my little girl is all grown up!!!

I could not run this morning mainly cuz I was having stomach issues and I didn't feel like taking a chance. I also felt like I was going to throw-up so I waited until later to see if I could get feeling better. So I was able to get out later in the afternoon, I still was feeling sub-par but I made it work. I ran the Payson Park loop but cut out the rollers as I was short on time and I was still feeling not to good. My average pace was 8:27 with a total time of 52:30, my watch was acting up so I'm just guessing on some of these numbers. My average HR was 145.

I'm glad I was able to get it in and I'm hoping tomorrow I'll be feeling better.

Later.

The plan today was to do 3 sets of quarter mile repeats with a quarter mile recover between each repeat... I wasn't sure what to expect.  I just tried to do each one better than previous one. I started with a 2 mile warm up out past Mini GU and then I started in and they went like this.

Set 1

1 .25 1.39 (6:38)  recovery 2:07 okay.

2. .25 1:45 (6:48) 2:12 could have been better.

Set 2

I then did a half mile recovery between the set

1. .25 1:35 (6:18) 2:10 way better.

2. .25 1:42 (6:51) 2:15 not as good but this was into the wind and slightly uphill.

No half mile recovery between these just kept going...

Set 3

1 .25 1:38 (6:33) 2:24 better, this was uphill and head wind.

2 .25 1:35 (6:20) 2:15 better.

3. .25 1:35 (6:22) 2:22 I felt like one more so I went for it.

I was real happy with the last three, they were pretty consistent...  I then cooled down for 2 miles on the way back to the house. My average pace was 8:16 with my total time at 1:07:16, I forgot my HR monitor so no info on that. I feel pretty good about this its the first real speed workout I've down for a while, it was beautiful day out that's for sure.

See ya tomorrow.

Just a nice easy run that started out towards Payson but after fighting the wind for two miles I decided to run with the wind for awhile so I headed back to the house and then out past the stake center. Legs were a little tired from the speed workout yesterday, but not to bad, so I kept the pace nice easy and just enjoyed the nice warm weather. My average pace was 8:41 with a total time of 1:01:13, I didn't wear my HR monitor so no info on that again... After the run I did my upper body weight training and then finished up with some push-ups and then I rolled my leg really good.

See ya tomorrow.

I ran the mailbox route today but I did it in reverse so I ran out to Harry's Hill, ran up that darn thing and then over  and up to the mailboxes and then down to Mount Loafer school and then home. I felt pretty good running up Harry's and most of the uphills but on the downhill I felt it pretty good but that's why we run this route so we can get stronger. I had one MP mile on the way down but I really didn't push the pace I just wanted to get back to running this route again and reaping the benefits of the hills. My average pace was 8:30 with my total time at 1:00:50, my HR average was at 145 so a pretty good run and I was really happy with it. I finished up with some strength training on my lower body and then rolled my leg with the big foam roller.

See ya tomorrow.

Recovery day...

I started out running out to GU Corner and then down into the river bottoms and then I headed back towards the house, the plan was to hook up with my brother Curtis and then run back towards GU corner to get the 18 miles in. So I picked him just as he was coming past Mt. Loafer school and then we ran together for about 4 miles, after dropping him off just before GU corner I hit some sub 8:15 miles on the way back. My average pace for the day was 8:42 and my total time was 2:38:16, I didn't wear my HR monitor again so now info on that...  The pace felt pretty good being I had tired legs and it was getting towards the end, I felt pretty good for the most part. I will be heading down to Disneyland Monday so I hope to get in some running most every day. I probably won't run on Monday cuz that will be a travel day and I don't know about Saturday cuz that will be a travel day to, so I will have to see. I have a good week of training and I am happy with where I'm at.

See ya Monday, maybe.

So I've been down in Huntington Beach CA this whole week so I haven't Really posted much the last week, I ran 3 of the days but for the most part I was just taking it easy with kids. Two of the days I had some pretty good 7 milers and it was fun running a long the beach, wasn't real warm though, but it was fun getting away for a few days and hitting Disneyland. back at the grind tomorrow and back to running regularly for a change, Utah Vally is just around the corner.

See ya Tomorrow.

I ran the Payson Park loop this morning and extended down into the Park, my pace was pretty up beat but I sure like running at sea level a lot better the pace is faster and less effort. My average pace was 8:18 with my total time at 59:37 and my HR average was at 148, I had 2 sub 8 minute miles in the middle of the run 7:52 & 7:57 so I will count those as MP miles... After the run I did my upper body weight training and then some push-ups, I felt pretty good today and I hope I can stay this way the whole year all the way up to the St. George marathon.

See ya tomorrow.

I had to run Abby's car down to the High school so she will have a ride home after she gets back from her drill tour this morning so I started my run from there. I ran up 1st east and then to canal road and then out past the stake center and towards mini gu, my legs were really tired today for some reason and they had no life in them at all! I didn't re-fuel very good after yesterdays run and I think that had something to do with it, I didn't eat lunch until 3 and then I was out in the yard after work trying to get the yard looking half way decent so between the two I think it did them in! My average pace was slow at 9:07and my HR average was at 141 total time was 1:04:00, after the run I did some good lower body weight training, leg raises, squats and calf raises, one leg squats with no weight and then I rolled my legs with the big foam roller. It was a good workout but I wish my legs had felt a little better, oh well maybe tomorrow.

Later

I ran after work and just dodge the rain as it was quitting just when I got home from work so I headed out to Mini Gu and then back to the house. Pace was easy going out and then I worked on my stride on the way back and the pace quickened but not much, my legs felt a little better today so that was a good thing. My average pace was 8:27 with my total time at 1:00:00 even, wow that's kind of weird, my HR average was at 148. After the run I did my upper body weight training and then some push-ups and then I had a date with the big foam roller. As I was working out I listened to a live concert with James Taylor just him and his guitar and a guy on a piano, it was priceless, JT is awesome live!!!

See ya tomorrow.

Another glorious afternoon run! I ran up to the mailboxes via Mt Loafer school and then over to Harry's hill and then over to the house. I tried to push the pace down Harry's Hill as I need to get use to running  down hill, I wanted the pace to be sub 7:30 and I was able to do that, 7:17... After the run I did my lower body weight training, Leg raises, squats and one legged knee squats, I also rolled my legs with the big foam roller. My average pace 8:27 with my total time at 1:00:07 and my HR average was at 149. It was a nice run and a nice day, real lite day tomorrow. 3 to 4 miles tops. You've got to love running hills!

See tomorrow.

Rest...

I was out the door at 5:30 am and headed slowly out towards mini Gu and Gu corner and then down into the river bottoms, I ran my 2 mile loop down in there and then started to make way back to GU corner... After 5 miles I started my 2 mile loop in the river bottoms and I forgot to start my watch so I was all screwed up and then the darn thing says I was running an 11 minute mile and I know it was a sub 8:30 so after 9 miles I reset the darn thing and started over with it! Very Frustrating!!! By this point I had hooked up with my brother Curtis and we headed up over Harry's Hill and then up to the mailboxes and then down past Mt loafer school and then back to the house. I got a quick drink and ran two more miles out past the stake center and then back to the house to get the 20 plus miles for the day. My first 9 miles were at a slow 9:08 average with a total time  of 1:22:20 and then after the re-set I averaged an 8:27 mile pace with 4.34 at MP, most of that downhill and some flat, for a total of 11.34 miles for the second session. My watch was ticking me off! Oh well I felt pretty good for the most part and I was surprised that I was able to do Harry's Hill and the Mt loafer route twice in one week and then still have enough strength to finish and finish strong, but it all worked out. Thanks Brother Curtis for having faith in me when I didn't. 

See Ya Monday.

No time today.

Same as Yesterday.

I finally was able to get a run in this week! I ran the Payson Park loop and extended down into the park, I decided to head up to the swimming pool and I was glad that I did cuz I was having stomach issues and there was a bathroom open so that was a blessing! after that I headed back to the house and I decided to run a little more and I ran out past the stake center to tack on a couple more miles. My average pace for the 10 miles was 8:29 and my total time was 1:25:53, I started out kind of slow and then slowly increased the pace a little each mile, I felt okay to. After the run I did my upper body weight training and then finished up with some push-ups. It was a good workout and I'm glad that I got it in for the first one of the week.

See ya tomorrow.

So this had to be the worst run of the year!!! My legs were shot from the get go and it was a freaking death march!!! I was fighting wind for some of it to so that just added to the frustration, I wanted to go 10 miles today but settled for the 8 as I feel it was doing me more harm than good to try and stay out there and fight the dead leg thing! Average pace was way slow at 9:21 and total time was at 1:15:10, as good as I felt yesterday is how bad I felt today! just brutal! I usually do some lower body strength training but I will for go that as my legs are pretty much dead.

Later

Stomach issues. No run today.

This has been a real sucky week for training, I missed the first two days of the week and then yesterday I started having stomach issues that persisted into today so there was no run yesterday or today either! I hope that next week will be better, I don't know if it was something that I ate yesterday or what but I am hoping that I will feel better for Monday so I can get a good start to the week.

See ya Monday.

I ran the Payson park loop this morning and extended down into the Park. I felt okay for the first 4 or 5 miles but then the last 2 miles were pretty much a death march, I haven't been feeling real great lately... No injuries or anything like that I just haven't felt real chipper, but at least I was able to get her done this morning and have a good start to the week. My average pace was 8:30 and my total time was 1:01:03, I didn't wear my HR monitor so I have no info on that.  I hope I feel better as the week goes on and I can get some energy along the way. I finished up with some upper body weight training and then some push-ups.

See ya tomorrow.

I ran out to Mini GU via canal road and then back to the house, I was not feeling it this morning I had the old dead leg thing a going on and I just wasn't feeling real great. On the way back I decided to do some pick-ups and just try and get the old legs a going, so I went from Telephone pole to telephone pole and just tried to increase the pace each time and the distance and then have a similar distance in rest after each one and it seemed to help... My average pace was 8:39 with my total time at 52:40, I finished up with some lower body weight training; legs raises, squats, one legged squats and then some calf raises. 

See ya tomorrow.

I ran out past mini GU and then up power house road a bit stopped and stretched and then headed back to the house. With about 2.5 miles to go I ran into Pat Loss and he ran in with me and really pulled me along, it was nice of him to run with me for a bit!  My average pace was 8:30 and my total time was 1:00:59, I still didn't feel real great in the legs but I was able to get her done thanks to a little help from Pat... After the run I did my upper body weight training and then some push-ups. Hills tomorrow!

See ya later.

Hills this morning so I ran up past Mt. loafer School and then up to the mailboxes and then over to the top of Harry's Hill and then down that beast and then back home via canal road. I felt pretty good going up but not so good on the downhill, I just couldn't get my legs to turn over quick enough... Oh well, it was still a good run and it really worked the old quads! My average pace was 8:31 with my total time at 1:01:26, the last mile I tried to pick up the pace so my legs know what it feels to run on tired legs and I did pretty well on that, so some pretty good positives... After the run I did my lower body weight training; squats, leg raises, one legged leg raises and some calf raises. I rolled both legs really good after the run and then after the strength training.

See ya tomorrow.

Well this morning didn't really start out to well, about two miles into my run I started to have stomach issues so I headed back to the house and just barley made it. After taking care of business I headed back out towards Gu Corner and points beyond, I wasn't feeling real well and that seems to be the general theme as of late with my stomach but I hung in there and was able to get a pretty good long run in.  After I returned to the house I decided to do a 4 mile loop by my house and wouldn't you know I started having stomach issues again, I just was able to get back to the house and then I tacked on two more miles to finish out the day... My average pace was 8:34 and my total time was 2:52:04, I am still not feeling real great and I am pretty weak and wore out but I guess that's how I should feel after running 20 miles. I felt better on my previous 20 miler a couple of weeks ago, oh well I stayed with it!

See ya Monday.

I ran the Payson Park loop this morning and did the extended loop and then back to the house via canal road. my legs were really hammered from the 20 miler on Saturday and it was pretty much a death march from the get go! But I was able to hang in there and get er done. My average pace was real slow at 9:06 with my total time at 1:05:02, after the run I did my upper body weight training and then some pushups. I hope the legs feel better tomorrow.

Later.

Rest...

I ran out to GU Corner and then back to the house via canal road, on the way back I did a progression run and it went like this 8:20, 7:56, 7:24 and then I backed to a 8:00 so I felt a little better today in the legs, not so dead. My average pace was 8:21 with my total time at 1:07:42, after the run I did my upper body weight training and then some push-ups so a pretty nice day and I was glad that I was able to get out.

See ya tomorrow.

So yesterday I planted like 1300 flowers and I guess from all the kneeling down and stuff i feel like I have been riding as horse for like a week, very ,very, sore!!! I tired to run but it wasn't happening. I feel like I have run 10 marathon's!!!

Later.

The same as yesterday but a little better, I will hopefully will be able to run tomorrow but I am still very very sore and stiff! I am getting old! I plant like this every year and I don't remember ever being this sore before, pretty crazy!!!

See ya tomorrow.

I was finally able to get a nice run in this morning, I ran out to payson park and back and on the way out I did a little progression run started with a 8:22 and then a litle faster from there. 8:20, 8:14, 7:54 and then back down 8:12 after mile 5 I started to have real bad stomach issues and there was no way I was making it back to the house, it was just brutal!!! After taking care of business I was able to get back on track but I was still not feeling real great so I just kind of cruised in. My average pace for the run was pretty good and upbeat at 8:18 and my total time was 59:37, I could have been under 58 minutes had I not had that darn VPB, I had to walk a little on that mile as the cramps were unbearable!!! After the run I was able to do my upper body weight training and then finish up with some push-ups.

See ya tomorrow.

I ran out past Mini GU and then back to the house via canal road, my legs were not feeling it this morning so on the last 3 miles I did some half mile pickups towards the end of each mile, just to wake them up!  I tried to increase the speed on each one and Each one that I ran was between 7:30 and 7:40 mile, my average pace for the run was slow for the most part at 8:46 with a total time of 1:03:15 but I did finish strong so that was a plus. After the run I did my lower body weight training, squats, leg raises and one legged squats with weight and with out. I finished up with some time on the big foam roller so a pretty good workout even though I wasn't feeling it at first.

See ya tomorrow.

I ran the Big blue mail box route which basically just keeps going along the canal road trying to cut the hills out of the Payson Park loop so i ran that and just tried to stay steady.... My average pace was  8:34 with my total time at 1:05:33, after the run I did my upper body weight training and then finished with some push-ups and then I rolled my legs on the big foam roller. I will do hills tomorrow.

Later.

I ran the mailbox route in reverse, that means I started with Harry's hill then up to the mailboxes and then down to Mt Loafer school and then home via canal road. I felt pretty good going up and down today, my goal was to push the pace up and down and I did pretty well with both. My average pace was 8:24 with two MP miles in there and they were 7:28 and 7:58, I took it easy on the last downhill past the school as I didn't want to over do it. After the run I did my lower body weight training: one legged squats on the step and then regular squats and leg raises and calf raises and then I rolled both legs on the big foam roller. So a pretty good workout and I am pleased with the effort and I hope I can stay with it these next 3 weeks up to the Utah Valley Marathon, I should be ready to go.

See ya tomorrow.

Last 20 miler before Utah Valley. I ran out to the river-bottoms and then did my 2 mile loop down in there, and then I ran back to GU corner and then Headed towards woodland hills road to find my brother, picked him up there and then ran a few miles with him. Thanks for the TP bro, VPB here! Ran back to GU corner and then headed back towards the house. Once I got there I ran out past the old barn to Haskellville and then back to the house. I felt pretty good towards the end and the last 6 miles were my fastest miles at sub 8:20 pace, not real fast but a pretty good pace for a long run I just tried to not push it but not be lazy either. My average pace for the run was 8:30 with a total time of 2:51:09, after the run I had my egg and sausage breakfast! Well worth the run to be able to eat that, it was yummy!!!

See ya Monday.

I was not feeling real well this morning, my legs were pretty tired from Saturday 20 miler and I was having stomach issues again! I ran the Payson Park loop and once I reached the park I could feel the stomach issues getting worse so I ran up to the pool cuz I have used their facilities before. Once I got there they were locked, so now I'm even farther from home and I new it was going to be a death march! I just decided to stay relaxed and not push the pace, as my legs were pretty much dead anyway I knew that wouldn't be a problem. needless to say I was able to make it home without to much discomfort and I am glad the run is finished. My average pace was real slow at 8:58 with my total time at 1:12:04, I'm glad to have this run over with and I hope my legs feel better for tomorrow's run. No time for strength training this morning I have a lot to do with work and other things so away I go.

Later.

I ran after work today and it was pretty dang hot but I was able to get her done for the day... I ran out to Mini Gu and then back to the house, pace was easy at 8:34 average and my total time was 52:10. I did a light Leg workout one set of each exercise and then I rolled my legs with the big foam roller.

See ya tomorrow.

I ran the Payson park loop this morning but I cut out the rollers, my legs were pretty tired and they didn't have a lot of zip in them so real slow on the way out. On the way back I did 3 half mile pick-ups between 7:10 and 7:30 pace which seemed to wake them up just a bit and then when I got back to the house I ran out to the Stake Center and back to tack on another easy mile. My average pace for the run was slow at 8:48 with a total time of 1:04:08 after the run I did my upper body weight training and then some push-ups. My daughter Abby is graduating from High school today, I can't believe my little girl is all grown up! My how the time has flown, I am so proud of her!

See ya tomorrow.

I did some hill work today, afternoon run at around 5:30 or so. I ran up past Mt Loafer school and then there is a 150 meter hill that is an 8% grade so the plan was to do 5 hill repeats and then run up to the mailboxes and then back to the house. I felt really good and I was able to keep a pretty good pace going up each one, they were all in the 7:10 to 7:20 range, quads felt pretty good. After that I extended up to the mailboxes and then I kept a pretty good pace back down and to the house. I had 2 downhill miles of 7:16, 7:41 Some flat and some hill, my average pace for the run was 8:17 with a total time of 53:45. I felt pretty good on the up hill but I need to run more relaxed on the downhill I always feel like I'm straining to not over do it so that will be something to work on after Utah Valley.  After the run I did my lower body weight training, squats leg raises and calf raises.

See ya tomorrow.

I usually don't run on Friday's but I leave it as an option, if I feel good then I will,  and I felt pretty good this morning so I went for it, but the plan is generally only to go 4 miles or so and I have to keep the pace pretty easy. So, I ran out past the old barn and towards Payson and just enjoyed the run, my average pace was 8:34 with a total time of 40:24. After the run I did my upper body weight training and then some push-ups. Tomorrow the plan is for around 15 miles, as I will start to taper for the Utah Valley Marathon starting tomorrow... I feel pretty good and I am wondering what kind of effort I should try for the race, I just don't know.

See ya tomorrow.

What a hard run today! My legs were so dead that I had a hard time beating the 9 minute guy! Very frustrating! I ran out to the river bottoms via Gu Corner and then I ran my 2 mile loop down in there and then I made my way back to the house, it was pretty much a death march the whole way! I felt really good last week on my last 20 miler but today it was a good thing that its taper time or I would be really upset. I was hoping to do around 16 but it wasn't happening today so I just took what my legs would let me do and called it a day. My average pace was real slow at 9:06 and my total time was 1:49:22,  like I said pretty much a death march.  Time for a nap!

Later

The plan was to go golfing early this morning so I went up to the golf course and there was a frost delay so I decided to call it a day as far as golf was concerned, I headed for home I decided to get my run in, which I should have done in the first place, so I ran my Payson Park loop and just tried to keep the pace upbeat but not to fast. I felt so much better than Saturday so that was a good thing. My average pace 8:21 with my total time at 1:00:05, it was a nice day and I'm glad I skipped golf and got my run in. I will starting getting lighter on the runs this week as I have the Utah Valley marathon a week from Saturday so I will need to start tapering after Wednesday. After the run I finished up with my upper body weight training and then some push-ups.

See ya tomorrow.

Easy run out towards Mini GU and then back to the house pace was easy for the most part but on the way back I did some wind sprints from telephone pole to telephone pole with the same amount of rest between each one, I did three of them. My average pace was 8:43 and my total time was 35:50, after the run I did my lower body weight training; squats leg raises and calf raises. I might run with some of the Spanish fork boys tomorrow up and down Payson canyon, they wanted to do a 6 to 8 miler which would good for me where I'm tapering. We shall see if actually happens or not.

See ya tomorrow.

I was able to run with Chad and Dan today and they were gracious enough to let me run with them up Payson canyon, It was good company and good  conversation! We ran 3.5 miles up the canyon starting at the Old elementary school and then  turned around and headed back to the school, total time was 1:00:28 with an average pace of 8:37. After the run I came home and did my upper body weight training and then some push-ups.

See ya tomorrow.

I ran out past the Stake center via canal road, just a nice easy run but I did speed up towards the end of the last mile to a 7:30 pace just to remind the legs not to get to comfortable. My average pace was 8:44 with a total time of 36:53, after the run I did my lower body weight training with some squats leg raises and calf raises and also one legged leg raises. I might take tomorrow off, maybe, but if I do run It will only be a few miles and it will be slow.

See ya tomorrow.

My legs did not want to run today and I had planed on 10 miles but decided to just do 6 miles instead. My watch wasn't charged so I have no time or splits. I think I should have tapered more this week and I probably should have stayed away from the leg exercises, but I didn't so I will take it really easy this week with just light running Monday Tuesday and Wednesday and then I'll take off Thursday and Friday and just get carbed up! I think I need to use this race as a training run and not get to carried away, my main goal is to Rock the SGM so I will push some of the miles on Saturday but for the most part just keep each mile steady. I hope my legs get to feeling better and get their mojo back by Saturday or it could be a tough one.

See ya Monday.

Just a nice little run out past the old barn this morning, I wanted to simulate starting the race on Saturday and just try the pace that I want to start out with so my first mile was 8:15 and then the second mile was 7:55. They both felt really sustainable and comfortable and I think my legs are starting to come around, I think with a little more of a taper this week and I should be good to go! I think tomorrow I'll run about the same mileage as today but the pace will be real real easy, I might even walk a little. My average pace this morning was 8:13 and my total time was 25:17, after the run I did my upper body weight training, real light and then finished with some push-ups.

See ya tomorrow

Rest. I felt like I needed an extra day to get ready for saturday. Easy 3 miler tomorrow.

Later.

I kinda did the same run as Monday except I ran out past the stake center, first mile was 8:23 and then I had a sub 8 minute mile on the second mile, 7:56 and then I slowed down after that. The pace felt comfortable and I am curious about Saturday and what I am ready to do, I guess time will tell. My average pace for the run was 8:15 with a total time of 28:32, after the run I did some stretching and then a lite upper body weight training. I did go and drive the course yesterday, and there are some up hill sections but nothing to bad so I will need to take advantage of the downhill but I need to make sure I don't over do it to soon in the race, patience.

See ya tomorrow.

Let the rest and carbing begin!

Big day tomorrow! UVM! Just some final thoughts before the big day. I really don't know what to expect for tomorrow I just hope that I can give a good performance and do my best! I guess time will tell on that. It looks like the weather should be tolerable so that is a good sign so with that said, see ya tomorrow.

later.

I was really kinda disappointed with this race. I felt like I was in better shape than this, like 3:40ish type shape! But the wind was pretty brutal today and it took its toll on me. I also lost reception on my watch going through the tunnel so it was really frustrating after that! The first 9 miles I felt really good and I tried to keep the pace around 8:00 minute miles as planned but then I hit the wind and it was just frustrating! I stayed with it through the half way point but then I starting to really lose it after that, the wind just beat me to high heaven today. So I am not giving any splits as its to embarrassing, and stupid, so I will count this as a nice long run and call it good. I'll be taking a few days off to recover and then get ready for the training for the SGM in October and I am hoping for a better time there, hopefully!

Later.

Recovering nicley after the marathon and the legs are coming around. Still some tightness in my calfes and the quads are coming around as well. I might try a run tomorrow but I'll see how everything is progressing and then go from there. I want to get back into it but I don't want to do to much to soon, the main goal is to stay healthy again for the whole training cycle and then bring on SG!

Later.

First run after the Marathon, my legs were tolerable for the most part, no major aches and pains just the ones expected. They are still pretty tired and heavy but they are on the mend, the pace was nice and slow and I just tried to enjoy the morning. My average pace was 9:11 with my total time at 37:12, after the run I did some lite upper body weight training and then finished up with some push-ups. I will probably run tomorrow barring some weird ache or pain but it will be pretty lite for the most part.

See ya tomorrow.

So I got up at 5:30 this morning already to head out the door and while I was getting on my gear I was feeling light headed and dizzy, almost like I had no balance, need less to say about 10 minutes later I was throwing my guts up! I have spent most of the day in bed, kinda disappointing and frustrating! I have had that sensation before, feeling dizzy and off balance, right before the marathon a week or so ago so I hope its nothing to serious. I was just finally able to get some food down me and have it stay down so I am hoping that this is a good sign for tomorrow and I can actually get out the door, I guess time will tell on that.

See ya tomorrow.

I felt a little better this morning so I headed out past Mini Gu via canal road, I kept the pace pretty easy for the most part but on the way back I could feel my legs pretty good I still must be recovering from the marathon. My average pace for the run was 8:35 with my total time at 1:01:02, after the run I did some real lite lower body weight training and then I called it a day.

See ya tomorrow

I ran the payson park loop this morning, my legs were pretty much trashed from the get go! The last mile or so was a freaking death march! But I was able to get her done and call it a day. My average pace was way slow at 8:57 with my total time of 1:03:58 after the run I did my upper body weight training and then finished up with some push-ups. I hope my legs get to feeling better soon, I hate it when it feels like a death march every run!

See ya tomorrow

Legs are trashed pretty good still from the Marathon so I am taking today off.

See ya tomorrow.

I ran out to Mini Gu and then back to the house the old legs felt a lot better this morning and the pace was a little more up beat. My average pace was at 8:15 with one of the miles MP(7:52) and my total time was at 50:39. I felt pretty good and I am hoping that I can get a full week of training in next week and start getting ready for SG. After the run I did my upper body weight training and then some push-ups, the plan for tomorrow is to go 10 plus miles and see how I do, hopefully good. I have a 3 day golf tournament starting today and I am not prepared at all for it, I just haven't played at all this year but I have played in this same event for 20 plus years so I am just going to go and have some fun and just enjoy the day's. I hope I can keep the score respectable, but if not then that's okay too.

See ya tomorrow

I ran out past Gu Corner and then down into the river bottoms, I was not feeling real great, the legs are still feeling pretty heavy but I just tried to stay with it and to my best. I was planning on 13 to 14 but it just wasn't going to happen today so I did what my body would let me and then called it a day. My average pace was 8:35 and my total time was 1:26:35, my legs felt a little better towards the end so that was a good sign but I just haven't felt good since Monday and I'm  hoping with a nice day off tomorrow that I will be able to put in a nice week of training next week.

 Later.

I ran out past Mini Gu corner via canal road this morning and my legs were feeling pretty good this morning so I just went with it and did some up beat miles in there. On the way back I ran into Pat loss and he ran in with me for about 2 miles and he helped keep the pace honest and up tempo. My average pace was 8:15 with a total time of 59:18, I had 3 miles that were sub 8 minute miles 7:58, 7:55, 7:45. When I was with Pat we were doing a sub 7:30 pace and it felt pretty good we would kind of speed up for a bit and then back down and then speed up again so it was a fun workout and I'm real glad that he ran with me. It really helps to have someone push and pull you along. After the run I did some one legged squats and then I did a lite upper body workout, hills tomorrow.

Later.

I ran out to mini Gu again this morning and it was pretty much a death march, I really didn't enjoy it at all. But I was able to get it done and so I guess that is some what of a victory. I thought we were doing hills today but I guess the boy's moved it to tomorrow so I will see what tomorrow brings and hopefully we can get her done. I ran into the girls and they were drinking out of someones hose, I sure hope that wasn't irrigation water:)

See ya tomorrow.

Ran the Payson canyon this morning, Started at beer can and then ran 8 miles down the canyon, very steep and a nice workout. I ran with Chad and Dan and his wife Carolyn and we had some good conversation and it was a good run. The plan is to do this run once a week and I think we increase it a little each week so it should give me a good dose of downhill training. My quads are really burning right now! Average pace was 7:54 but I had some 7:40 miles in the middle so I hope to increase my turn over each week and hopefully these miles will get quicker each week, total time was 1:01:31. I also added in some one legged squats after I stretched, I might run tomorrow but it depends on how I feel after today's run if I do run it will be short and slow.

See ya tomorrow.

I ran out to Mini Gu and about two miles into my run my calf got a real narley charlie horse! I stopped at mini Gu and tried to stretch it out but it was not having it. I kept running and it stayed about the same so when I got back to the house I drank some gatorade and then headed out to the old barn. It seemed to stay the same until on the way back and it really went crazy and I had to run walk the last mile just to get home. I have been icing and putting heat on it but it is really sore and I can barley walk so who knows if it will get better or not! Oh well at least I made it this year almost to July with out an injury I guess I'll see how it is tomorrow and then on Monday see if it is improving! Dang!!!

Later.

My PT will only let me do 15 minutes on the elliptical with this darn calf strain, so I did 1.6 miles in 15 minutes. I had some pain but it wasn't bad so I am optimistic that after a week I'll be able to get back at it, my PT is going to work on it again after work today so I hope I can get it better and get back out on the road. I'm very frustrated! I did my upper body weight training and some push-ups to finish out the day.

See ya tomorrow.

My PT said that I can bump up my time on the elliptical to 25 minutes so I did 2.6 miles in 25 minutes, and then he worked on my calf again last night, I have several pretty big knots but he was able to work some of them out,  but still no running until maybe Saturday or Monday. I am thankful that I can at least do the elliptical... I did some stretching after the elliptical and now its time for some ice!

See ya tomorrow.

Rest

Rest

I jumped on the elliptical for 30 minutes as ordered by my PT, so 3.10 miles in 30 minutes at a pretty good clip. After the elliptical I did my upper body weight training and then some push-ups. The calf felt pretty good so that is a good sign, I might get to do some running tomorrow along with the elliptical so I am excited about that!

See ya tomorrow.

I was given the okay to run a few miles as ordered by my PT and at first I was a little worried as it was pretty tight but it seemed to get better the further I ran so that was a good thing. I was only suppose to go a couple of miles but ended up going 3.15 and I felt like I could have gone more but I am trying to play it smart. After the run I jumped on the elliptical and ran 4.11 miles in 40 minutes, my HR average was above 150 for the duration on that run. My average pace for the run was 8:37 with a total time of 27:01... The real rest will be tomorrow to see how the calf has handled today's workout and then go from there, but it seemed the longer I was into every thing the better it felt so I am hoping it is finally getting loosened up and back to normal. I guess tomorrow will tell the story, goo or bad:)

Later.

Late night run on the elliptical, 3.10 in 30 minutes and I was sweatin machine! Calf felt okay and I wanted to run on it this morning but I had to be in salt lake for some meetings and so that was a no go and then i just didn't have time after work to get any kind of run in... hopefully tomorrow.

Later.

I ran out towards Mini GU and then back to the house, I then ran Ethan to Cross country and then came home and tacked on a couple of more miles out to the old barn and back. The Calf seemed to do pretty good and it seemed to do better the further that I ran, but I know I need to play it safe and not over do it. I will see how it feels in the morning and then go from there, hopefully I will be able to run the same tomorrow! After the run i did my upper body weight training and then some push-ups, my average pace was 8:39 with my total time at 1:03:09.

See ya tomorrow.

I had a hard time getting out of bed this morning, I have kind of lost my mojo as of late but I was able to finally get up and get out the door. I ran out past mini Gu and then back to the house all via canal road, on the way back I stopped to adjust my glasses and I thought I turned off my watch but I didn't so then when I started running again I actually stopped it so then my miles and time were all screwed up, very frustrating! I know I ran the same distance as yesterday and My average pace was about the same so I will go off that. Total time was 1:03:30 and my average pace was 8:38. I'm glad I got her done this morning.

 See ya tomorrow.

Just a nice easy run today, not concerned about pace I just wanted to enjoy the morning... I took Ethan to cross country and then I did the run after I dropped him off, out past the old barn towards Payson and my average pace was nice and easy like I said at 8:45 with a total time of 35:31.  My calf felt pretty good today and I am hoping that I am on the other side of this little blip in the road, I want to get back to running some hills. Hopefully next week.

See ya tomorrow.

I ran out to GU corner and then I ran into Pat Loss and Ken Krause and I ran back to the stake center with them good times and good conversation. After getting a drink there I ran back to the house to my water but someone had drank half of it, don't know who, but I was glad that they left at least half. HAHA. After my drink I ran out past the old barn on canal road and then back to the house to round out the 11 miles, my average pace was 8:35 with my total time at 1:34:59. I wasn't sure what to expect today with my calf but it handled the pace and the mileage pretty good, I was getting tired towards the end.  I think a lot of that had to do with the fact that I ran yesterday and I also walked 18 holes of golf so I was pretty tired from yesterday. Next week will be a little  unproductive as I will be at Trek with the stake and the youth so I won't be able to run Thursday thru Saturday, so I will lose some there. I will be walking 6 to 7 miles a day so I guess that will make for some good workouts, but its not the same as running. Oh well its for a good cause and it should be interesting to see how everyone does.

See ya Monday.

I Really didn't feel like running this morning and I all most didn't go but I was able to get out the door after I took Ethan to Cross Country. I ran the Payson Park loop which I haven't done since the Utah Valley Marathon, my legs really didn't want to go but I just tried to stay after it and they seemed to hang in there. My average pace was 8:36 with a total time of 1:01:45, no strength training to as I am late and I need to get going. I will run Payson canyon with the boys tomorrow, can't wait!:) My calf felt pretty darn good so I am hoping that I am getting past that for good! Now if I could just break out of this funk that I seem to be in, I need a pick me up without the caffeine!

See ya tomorrow.

I was suppose to go and run with the Spanish fork running group this morning but I woke up with a major Migraine I knew that running was not going to happen... I still have it as I'm writting this but it has improved. Trek tomorrow thru Saturday so No running for a few days.

See ya Monday. 

Just a quick run before I head off to trek! should be interesting. I ran out to Mini Gu and then back to the house, 8:30 Average. We will be walking 6 miles today so I will be counting this as cross-training.

See ya when I get back. 

We did the Womens pull and man was it a steep hill!!! I was so proud of all the young-women today I was going to step in and help them and they yelled at me, "We can do it, don't help". Todays route wasn't to bad pretty flat and easy pulling, but they say tomorrow that it will get really harry.

See ya tomorrow. 

Today was pretty brutal. Some very steep hills and I was pretty worried for some of our kids but they were amazing and we made it down all right!!! 

We are on our final trek today. We our finishing at the Manti temple and what a cool thing it was... All the kids did so great and it was a blessing to have Ethan, my son, in my group. That kid carried that hand cart every day and he was on the front the whole way, he is just an awesome kid and I am so blessed to be his Father. This whole thing was pretty amazing! I am so glad that I had a chance to go! It was faith building and it was so great to see each kid grow his or her testimony, it surely help strengthen mine!!! I'm just so blessed to have the family that I have and the kids that I have, Sophie and Cade went as well and they did such an awesome job. They all bared their testimony the final night and it was so cool, I just feel so blessed right now that I all most feel guilty. I hope the people on this blog don't get mad that I counted the walking as cross training but I did, it was pretty darn tough. 

See ya Monday 

I tried to loosen up the old legs this morning, they are pretty trashed from Trek last week, I have the speedy spaniard 10k tomorrow and it should be a real stinker. I didn't know that walking could thrash them so much but they are dead! So I guess the plan for tomorrow is to just get in some tempo miles if I can and call it good, no PR's tomorrow. My average pace was 8:29 and my total time 53:08, the last couple of miles felt like death march! 

See ya tomorrow. 

I ran the speedy spaniard 10K this morning, I wasn't expecting anything real big out of this race other than to get some nice speed work accomplished for a change. I knew that this wouldn't be a PR day but I wanted it to be on honest effort and give it a good try. My goal was to keep around a 7:30 pace through out and I think I was able to do that for the most part. The first mile was up hill so I let that mile get away from me but I seemed to recover after that some, I need to work on my speed and get some good hill training in before St. George that's for sure.  My average pace was 7:32 with my total un-offical time 46:16.

See ya tomorrow.

I just couldn't find time to run today. I will be running Payson canyon tomorrow morning with the group, so that should be fun.

Later. 

I ran Payson canyon this morning with SF group. My goal was to average just under an 8 minute mile, I didn't want to push it where I had just ran the 10K on Tuesday but I thought with the downhill it would be fairly easy to keep that pace with out much effort. i thought about just doing the 8 mile route but decided to extend all the way as I missed my run yesterday and I new that the last two miles I could just take it easy if I was feeling run down. My average pace was 7:58 with a total time of 1:28:42,I felt a lot better than the first time I ran this route so I hope I am getting stronger. Easy run tomorrow and then I will need a pretty good long run on Saturday.

See ya later. 

After yesterdays long downhill run I needed more recovery time, calf was kind of bothering me today, so that was the main reason for playing it safe. I need a pretty good long run tomorrow, 15 to 18 miles, hopefully my body will cooperate. As I get older it takes me more time to recover, its just something that I am going to have to deal with and accept as much as I hate to admit it! I wish I would have started running 20 years ago then maybe I would have reached my goals by now. Oh well, do what I can and enjoy the journey no matter what or where it takes me.

See ya tomorrow. 

Well the goal today was to run 15 miles and I was able to do that but it was pretty much a death march! My legs were still pretty sore from the Payson canyon run so it was a struggle from mile 6 onward. I thought about doing Harry's hill but I new after 8 miles that it wasn't going to happen, so I kept the pace steady and just tried to do my Best. Average pace was 8:44 with my total time at 2:12:47, I'm glad that this run is over! My calf seemed okay after it got warmed up so I hope I can run Payson canyon on Tuesday, time will tell I guess. 

See ya Monday. 

I ran out towards Payson this morning, I felt okay but on the way back I started to have stomach issues and it was pretty painful. I just made it back to he house, I then dropped Ethan off at Cross country and then I came home and did 2.10 miles in 20 minutes on the elliptical and then I finished up with my upper body weight training and some push-ups. Payson Canyon tomorrow with the group and I think I will do the 11 mile route again, that is if my legs will cooperate.

See ya tomorrow. 

Well I ran Payson canyon this morning and I was feeling pretty good until the 8th mile and my calf knotted back up again. Dang!!! I had planned on the 11 miles like last week but I stopped at beer can and caught a ride back down to the school. I had a pretty good run before that with 5 miles in the 7:30 range, my average pace for the run was 7:49 with my total time at 1:01:08. I can't afford to lose anymore training time with SG just around the corner, but it feels pretty tight again so who knows whats going to happen. I didn't feel like I was pushing it on the way down and I felt like I was holding back some so I really don't understand it. Maybe I should have waited another week to do the canyon again, give more time for recovery. I felt great after last weeks run down so I figured I was good go, oh well I guess I will just have to deal with consequences. 

See ya tomorrow. 

I hopped on the elliptical for 25 minutes to warm up the calf and then I stretched and decided to go out and give it a try but it really tightened up on me before I even got a mile in, so I decided to stop and call it good. I had Joel, my brother-in-law the PT, come over and he worked it over pretty darn good, brought me to tears! We talked about why this is happening and I think we were both frustrated with no answers! He wants me to stay on the elliptical for now until I can run again, so I'm not sure whats going to happen with SG, its crunch time and I can't miss any long runs at this point. So I don't know what to think, maybe if I get it better then I'll have to push my taper back and not taper as long or something like that. I don't know!

Later. 

I jumped on the elliptical after work. I should have done it this morning but I was feeling sorry for myself and kind of bagged it. But after thinking about things I decided I needed to keep on it just in case this darn calf gets better in a few days or even a week. So, I ran 6.20 miles in 60 minutes on the elliptical and then did some mild leg strengthening to finish up. I'm glad I pulled my head out and got something done, I feel much better now!

See ya tomorrow. 

Resting the calf...

6.25 miles on the elliptical, a very good effort and I'm glad that I got it done, small victories mean the most! My calf felt pretty good and I'm hoping I can run some on Monday, at least thats the plan so I guess I'll see ya then.

Later. 

I went out and tried to run but it didn't take long to realize that this darn calf isn't getting much better! I am not to optimistic that I'll be able to continue with the training that it needs to be at this point...! I maybe have another week that I can get away with without a long run but after that its just going to be short on time, I know this is kind of a bad attitude but I am not going to thrash my body running a marathon just for the sake of running it, I've been there done that! If I can't reach my goal then I feel I need to back off and get healthy and then start over again. It sucks but I have to face reality, so Maybe I will take it easy this week and then see where I'm at next week and then go from there. I will stay with the cross-training until then and then see where I am at! I really can't wait much longer than that cuz I have to cancel the rooms before its to late, I can't afford to go down just for the sake of going down.

Later. 

Resting the calf...

I've decided to stay off the elliptical for a few days as that seems to be aggravating the calf injury. I need to try and get ahead of this thing, If I can't get back out on the road next week then I am probably toast for SGM.

Later.

Pretty much the same as yesterday and all week, just resting the old calf. Seems to be coming along and I might try running some on Saturday. Hopefully!

Later.

Up at 5:30 and then I went out to try out the old calf and it seemed to do better today, but the stiffness is still there. I will try it out again on Monday and see where its at and then go from there. I kept a pretty steady pace, 8:23 with a total time of 28:47. I hope I will be able to train pretty good next week during the week, if my calf will let me run, I need at least 3 20 milers between now and the SGM. I will probably only taper 10 days or so, so that should give me a little more time. I would hope for a steady week of training next week and then a 15 miler on Saturday and then move up from there... HOPEFULLY! My son Ethan broke the 19 minute mark on his 5K this morning! I am really proud of him, not bad for a 14 year old, he is running with the cross country team at the high school so he's doing well! He just ran a 5K on Monday and broke 20 minutes and then he ran again today and really had a great PR of about a minute and a half! I am really, really proud of him!

See ya Monday. 

I ran out to Mini Gu to test out the old calf and it felt the best that its felt in about two weeks. I felt it a tiny bit on the way back towards the end but all in all it was pretty good, so I will see how it goes this week because its really hard to tell after one run. I'll need to see how it is tomorrow and then the next day and so on and so forth. My average pace was real easy at 8:42 with my total time at 52:40, I felt pretty good strength wise going out but on the way back I did get a little tired in the legs. I think the strength will come back quicker than I think as I keep running, I'll just have to work through it! After the run I did my upper body weight training and then some push-ups, I haven't done that in a while and it should, very weak.

See ya tomorrow.

I ran out to Payson via canal road, out to peteetneet school and it looked like they had a pretty good group today running down the canyon. I probably need to hold off another week before I give that a try again, I don't want to screw up the calf again. I was a little slower this morning my average pace was 8:53 with a total time of 55:13,  I'm just trying to get back into a good flow after a few weeks off. After the run  I did some light lower body weight training so a pretty good workout!

See ya tomorrow.

Resting the calf just to be safe.

I ran out to Mini GU and then back to the house all via canal road, calf felt pretty good going out but on the way back home I felt a little bit of a niggle but i don't think its a big deal. Pace was real slow and by the time I got back my legs were pretty trashed, not a good sign, but I'll just go with it. Average pace was 8:44 with a total time of 52:46, after getting home I did some one legged leg presses out on the steps, 3 sets of 15 reps each leg.

My son Ethan is running his first cross country meet of his high school career today and the coach wants him and one other 9th grader to run Varsity today so he was pretty stoked! I'm so proud of him! He has been working so hard! I hope he does well and has a positive experience!

Later.

My PT advised me that I probably need to take today off if I'm planning on going long tomorrow, so I did.

See ya tomorrow. 

I ran out towards GU corner and then down in the river bottoms I didn't feel real great at the start and almost gave into my bad attitude but I hung in there and was able to get her done. My last 5 miles were all sub 8:30 so I was stronger towards the end so that was a good thing, my average pace was 8:35 with a total time of 2:09:11. I'm glad I hung in there and stayed with it, the calf felt pretty good too so I am hopeful. We'll see how it handles Payson canyon on Tuesday:) 

I'm taking my daughter Abby down to college today! I'm feeling kind of sad but I know it has to happen! She has just grown up so fast! I love my Little girl!

See ya Monday 

I started out running out towards payson but I started to have stomach issues so I turned back for home. I made it home just in time and then I even debated wither or not to go back out cuz my legs were thrashed from my long run on Saturday, but then I decided to pull my head out and go back out for a few more miles. The last few miles felt a lot better so I was glad that I broke through and stayed with it, my plan is to run Payson Canyon tomorrow with the group my PT said to give it a try and se how it goes. I think I will take it easy ans just try to keep my pace easy and so I don't over do it. My average pace for the run was way slow at 8:58 with a total time of 54:46 my pace was really slow until the last few miles I was able to get back down to a sub 8:30 pace which is a good training pace for me. I finished up with some light  upper body weight training and then some push-ups.

See ya tomorrow. 

The plan was to run Payson Canyon but my PT wanted me to try something different, he wanted me to start out with a little warm up and then do half uphill and then half the run downhill just to see how my calf holds up. So I ran Mt loafer road which is about right from my house its about .40 warm up until you start the uphill and then its 3 miles up just past the turn off to Elf ridge. So that's what I did and I have forgotten how steep that darn thing is but I felt pretty good going up and then I just tried to keep the pace steady coming down and it adds up to a good mix of uphill and downhill training. Its just keeps getting steeper and steeper the further you go up! My average pace was 8:55 but on the way down I had an 8:16, 8:00 and then a 7:59 for a total time of 55:17, I had a 5 minute negative split on the way down that just shows you how steep it is going up! It took me a good 30 plus minutes to go up and then the 25:17 coming down, I didn't see any bears but I almost got ran over by a couple of deer!:) I finished up with my lower body weight training, squats leg raises and calf raises and one legged leg raises. Calf felt great so I hope I am finally past this and I can get in some good training all the way to the SGM.

See ya tomorrow.

I ran out past mini Gu and then back to the house via canal road, my legs felt pretty good on the way out but then the last 2 miles felt like a death march, they were really tired from the hill workout yesterday I guess. My average pace was slow at 9:02 and my total time was 1:04:35, after the run I did my upper body weight training and then finished up with some push-ups. I'm  glad to be done for the day.

See ya tomorrow.

I ran out to payson via canal road and my legs have just been toast the last week but I started to do some strides about have way through so I tried to wake my legs up doing those the last little bit. I just went from telephone pole to telephone pole and tried to extend it each time. All of the them were in the sub 7:20 range, my average pace for the run was 8:40 with a total time of 54:08, I finished up with some lower body weight training; squats, one legged leg raises and calf raises. Light day tomorrow.

later.

Resting for tomorrows Long run...

Long run today out to GU and then down into the river bottoms, I ran my two mile loop down in there and then headed back to GU. I hooked up with Jeff Long for the rest of the way and we ran up over Harry's Hill and then up to the mail boxes and then over to loafer canyon road and then back down to the house. I was at 16 miles so I tacked on a few more to get to 18 plus so I ran out past the Stake center and then back to the house. I felt okay for the most part but I was pretty tired going up harry's and then up to the mail boxes and the pace was pretty slow, but I got her done and I am glad that I stayed with it. My average pace slower than usual but not to bad, 8:43 and my total time was 2:38:36, one 18 miler done and another few to go starting next Saturday.

See ya Monday. 

Not a very fun run this morning, my legs were shot pretty bad from the 18 miler on Saturday and they did not want to move! This has to be the worst run of the summer just from the legs being dead and then how freakin slow the pace was and I had no desire to even try and wake them up! Average pace was way slow at 9:20 with a total time of 58:22 I finished up with some light upper body weight training and then some push-ups.

See ya tomorrow