"A Hefty Hunk Of Steamin Junk"

Well, its about time that I got out for a run this year, I felt pretty good too for not running much if at all. I have been skiing a couple of times a week and it has been fun and also it has really helped my leg strength, so a win, win. I ran out past the T and then back to the house via canal road, my average pace was 9:03 with a total time of 36:59 I finished up with some lower body leg lifts.

See Ya Monday.

2nd run of the month! Wow, I'm really killing it! NOT! Oh well I have to start some where.  I ran out to the T and then back to the house, Average pace was 9:15 with a total time of 31:58. I have been skiing a few times a week so I am getting some exercise, just not a lot of running.

See Ya Tomorrow.

I went skiing at sundance for 4 hours so I am counting that as a couple of miles of cross training. It worked my quads pretty darn good.

See ya Tomorrow.

No more excuses! I know I have been saying that for a while now but it changes starting today, not Tomorrow but it started today. I ran out past the stake center for 20 minutes and then it took me 21 minutes to come back the same way. My average pace was 9:28 with a total time of 21:39, I wanted to just run 40 minutes but I ended up going a little over that but that's okay. I finished up with some cross training on the bowflex. I did 3 sets of 20 reps of leg presses and 3 sets of 15 reps of calf raises.

See you tomorrow.

Day two of no excuses. I was pretty slow this morning but I don't care, this is about the long term and I know it will come back. I ran 40 minutes again today but this time I ran out towards Payson. My average pace was at 9:39 with a total time of 40:12, I finished up with some lite upper body weight training.

See ya tomorrow.

My goal this morning was to run for an hour or 6 miles which ever came first and I was surprised that I was able to run 6 miles under an hour considering how out of shape I seem to be. I ran out to Mini Gu Corner and then back to the house via canal road, average pace was 9:09 with a total time of 55:46...  Pretty good considering I haven't ran much at all since October., pretty decent week and my plan is to keep it going.

See Ya Monday.

Late afternoon run out towards Payson on Canal road, I felt really crappy the first mile or so but better after that. I wanted to do a 40 minute run and that's what I did, my average pace was slow at 9:27 with a total time of 40:35.  I finished up with some upper body weight training and then some push-ups, it was a good start to the week.

See Ya tomorrow.

I wasn't able to get out this morning because of work so I tried to get out after work but it was blowing and raining so I opted for 40 minutes on the elliptical. It was a great work out and it was a good change of pace, after that I did some lower body weight training and some Crunches.

See Ya tomorrow.

I ran out towards Mini Gu Corner after work, I felt a little better tonight so I went a little further. My pace felt more rhythmic and I felt like I was in a pretty good flow. My average pace was 9:00 with a total time of 46:04, I finished up with some upper body weight training and then some push-ups. Its been a great week so far.

See Ya tomorrow.

I feel like I was robbed of my dignity today, I felt pretty crappy... But, at least I was able to get it done and not make any excuses which has been hard for me as of late. I just tried to keep as close to 40 minutes as possible, I went a little over. My average pace was way slow at 9:40 with a total time of 40:40, I finished up with some lower body weight trainng.

See ya tomorrow.

I ran out to Mini Gu Corner and then back to the house via canal road, I did not have a very good run this morning... First half was okay but then the wheels came off and it was a death march, but hey what do you expect for not running for 3 months. My average pace was 9:23 with a total time of 56:52, the plan is to go skiing a little bit later but we will see. I guess Provo Canyon is closed right now, it's been a good week of training and I'm really proud of myself.

See Ya Monday

I ran out towards Payson via canal road, I felt a little better today than I did on Saturday, my average pace was 9:00 with a total time 40:23... I'm still trying to stick with my goal of just running 40 Minutes a day unless I feel really good then I will extend, I just want to get my legs back underneath me before I start going a little longer. I finished up with some upper body weight training and then some push-ups.

See Ya Tomorrow.

No time today...

I wasn't able to run yesterday because I had work in the morning and then after work was busy doing Valentine stuff so it just didn't happen, but I was able to get back at it today.  I ran the pretty little hill route via canal road and out past the stake center, my average pace was at 8:57 with a total time of 47:13, I did my upper body weight training and then finished up with some push-ups. Pretty good run considering the up hill and such.

See Ya Tomorrow.

Skiing for 2 hours.

Skied hard for 5 hours.

I ran out to Mini Gu Corner via canal road this morning, legs felt pretty good considering how hard I skied yesterday, my average pace was 9:08 with a total time of 55:29. The last couple of weeks have been a little lazy but I will start getting after it again on Monday, I'm still struggling with motivation for some damn reason... I'm not sure why either. Maybe its age or maybe its just the simple fact that I am lazy,I'm not sure which it is but I will start working on it and see if I can brak threw it. I also did 2 set of  one legged squats, 15 reps in each set.

See ya Monday

I ran out to Mini Gu Corner and then back to the house via canal road, I felt okay for the first 4 miles but then the last 2 miles were a little more difficult but I got her done. My average pace was 8:59 with a total time of 54:22, it was good to get out. 

See ya Tomorrow.

I ran out to the Big Blue mailbox on canal road, I felt slow and tired but I got her done. I cut it a little short this morning as I might go skiing in a little bit and I didn't want to over do it, my average pace was 9:04 with a total time of 42:46... I was a little brisk this morning, for the 1st of March anyway.

See ya tomorrow.

Skiing. Worked the hell out of me.

I ran out to Gu Corner and then back to the house via canal road, last few miles were tough but I know I need to start going a little longer on Saturdays until the Utah Valley Half.   My average Pace was 9:01 with a total time of 1:12:45, I think as I start increasing my mileage my pace will start getting quicker.

See ya Monday.

I ran out to Mini Gu Corner after work, I went via canal road and it was a nice day out there today. My pace was even faster which was nice so I feel like I am trending in the right direction, my average pace was at 8:43 with a total time of 53:20. I just need to stay with it and drop a few pounds and I should get back to where I have been in the past, steady mobbin.

See ya tomorrow.

I ran out towards Payson this Morning and extended up the hill into Payson, my legs were a little tired today but I was able to get her done. My average pace was 9:06 with a total time of 46:49, it was a beautiful Morning.

See ya tomorrow.

Morning run out towards Mini Gu corner, stopped at the Horse Stables. I felt pretty tired in the old legs but its a work in progress and Patience is a virtue. My average pace was 9:10 with a total time of 39:19, I did a couple sets of leg squats. Longer run tomorrow.

See ya tomorrow.

I ran out Past Gu Corner and then down towards the river bottoms and then back to the house, I felt okay but the last 2 miles were a death march so a little disappointing but not to bad. My average pace was 8:57 with a total time of 1:21:18, I just need to stay with it and get a few more runs in each week and extend on my long runs on the weekends and I'll get there. I hope anyway.

See ya  Monday.

I ran the Pretty Little Hill route after work, I felt okay and had some pretty good rhythm after I was able to warm up just a bit. It was a beautiful afternoon, my average pace was 8:44 with a total time of 46:00 minutes. I had some decent splits on the second half of the run, at least for my out of shape body that is. I finished with some upper body weight training. Its a good start to the week.

See Ya tomorrow.

I ran out to Mini Gu Corner via canal road after work, It was dang hot! Crazy for the middle of March but we live in Utah so want do you expect. I felt pretty darn good today and it seems I am trending in the right direction, but I still have a lot of work to do and I need to find a way to not make excuses on some days. Like Tuesday and Wednesday of this week I just kind of checked out , and I let the lazy crap take over. My average pace was 8:33 with a total time of 51:58, Thats right where I want to be for my training pace so that was a pleasant surprise. I finished with some upper body weight training and some one legged squats.

See ya tomorrow.

I didn't do to well this morning, I sat in the hot tub last night and that is a mistake as my legs were just like to giant logs the whole run. But, I was able to Gut it out and not give up and I didn't bail out early, I just stayed with it regardless of the pace and they way I was feeling. I ran out past Gu Corner and then down into the river bottoms and then back to the house the same way, average pace was 9:15 with a total time of 1:33:20. I had some lazy days again this week where I made excuses and didn't get out but thats on me and I will need to keep working at it.

See you Monday.

I finally was able to get a run in this week! I ran after lunch, which was a bad idea as I hadn't let my lunch digest enough, but I was able to get through it and I'm glad I ran. I ran the Payson park Loop and I extended down to the park, I haven't ran this route in a while so it was a good change of pace. My average pace was 8:49 with a total time of 1:03:19, not my best time on this route but not my worst either so I feel like it was a win win.

See Ya tomorrow.

I waited for the rain to quite and then I ran out to Mini Gu Corner via canal road and back to the house. I felt ok but not great. I did a couple of quick Pick-ups the last mile, nothing fancy I just speed up for a few minutes and then slowed down and rested for the same amount of time. My average pace was 8:53 with a total time of 54:30, still slow but I'm working on it.

See ya tomorrow.

It was a really rough run this morning and it was a challenge just to finish, but i stayed with it and was able to get it done. I ran out Past Mini Gu and then down into the river bottoms and then back to the house the same way all via canal road. I felt like I had hit the wall from the get go so it was a slow death March, my average pace was 9:20 with a total time of 1:43:42. I can't figure out way my legs feel so tired all the time, I'm going to try and start getting more water in me through out the day and see if that helps. I don't Know? Frustrating!

See Ya Monday

I ran out to Mini Gu via canal road and then back to the house the same way, I ran into my Brother Curtis and we ran for a little bit together. It was good to catch up with him. I felt pretty decent today, I just still don't feel very fluid in my running style I just feel restricted but its coming. My average pace was 9:00 with a total time of 54:58, the one mile that I ran with my brother was a 10 minute mile which felt nice by the way, it was just nice and easy. All the rest of my mile paces were in the sub 8:45 range so all in all a pretty good run.

See Ya tomorrow.

I ran up to the mailboxes via canal road and Mt Loafer school, I felt okay for being some what out of shape. I had 2 of the downhill miles that kinda surprised me, those mile splits were 8:00, 7:34, pretty good for not being in shape. My average pace was 8:47 with a total time of 48:57, this is a tough route and has some really good steep uphills in it so I'm pretty happy with the result.

See ya tomorrow.

I ran a few miles before we head down to Arizona. I felt  really good and my pace was pretty up beat, at least for me anyway. My average pace was 8:19 with a total time of 28:38, I had one mile that was in the MP mile at 8:06. 

See you Monday. 

I ran some on y own and then I ran with Cindie for another 1.20, I'm really proud of her for taking the plunge and running she ran really well. On my run my average pace was 8:51 with a total time of 29:06, I'm in Arizona with my wife for a few days so we are enjoying the beautiful weather.

See you tomorrow.

I ran 3.3 miles on my own and then I came back and ran with my Wife for 1.70. She did really well. On my run I had an average pace of 8:59 and then a toal time of 29:35, I Didn't feel real great this morning but I'm in Arizona so its not all bad.

See ya tomorrow.

I ran the same route today as yesterday, I felt awful this morning too... I have picked up a bug of some kind since coming down to Arizona, I can't tell if its just allergies or something else but it was a low energy run for sure. My average pace was way slow at 9:18 with a total time of 30:09, I had a hard time getting through it but I made it. I'm not sure if I will run tomorrow or not. I will have to see how I'm feeling.

See you tomorrow.

I didn't run on Thursday as I was feeling pretty crappy and then yesterday we spent the whole day driving back from Arizona, I slept in trying to get some rest this morning but then I decide I needed to get out and do something. So, I ran out to Mini Gu and back via canal road and then back to the house, I felt dizzy and just not real great but my pace was pretty darn good so I can't explain that. My average pace was 8:27 with a total time of 51:41, I had a couple of miles in the 8:06, and 8:09 range so kind of strange but a pleasant surprise.

See Ya Monday.

I ran towards Payson Park but cut out the rollers via canal road, I felt a little sluggish at first but then the last 3 miles were a lot better and I was able to get into a pretty good flow. My average pace was 8:39 with a total time of 53:50, I finished up with some upper body weight training.  I feel like I'm on the verge of breaking through this wall that has been holding me back, I just need to keep pushing.

See Ya tomorrow.

A nice morning run out to Harry's Hill and then over to Woodland Hills drive back down to Canal road and then home, I felt pretty decent running up Harry's Hill and then pretty good on the downhill portion as well. I had 2 MP miles during the run, both on the downhill, 7:59, 7:30 and my average pace was 8:39 with a total time of 55:15, I am pretty happy with this whole run, not my fastest on this route but very respectable. I seem to be trending in the right direction.

See Ya tomorrow.

I ran out to Mini Gu and then back to the house all via canal road, I felt pretty decent considering the harder work out yesterday and I really tried to stay with the pace and keep it respectable. My average pace was 8:46 with a total time of 53:43, my last mile was sub 8:20 so that was pretty nice for a training pace and my legs were at there most tired then too so not bad.

See ya tomorrow.

Nice easy run this morning as Fridays are usually a liter day for me. I ran past the old barn on canal road and then back the same way, my average pace was 8:36 with a total time of 28:22. I finished up with some upper body weight training to finish out the workout, I will go for 10 plus miles tomorrow. Its been a pretty good week so far.

See ya tomorrow.

I did my usual run down into the river bottoms and then back to the house via canal road, it was a little nippy this morning which made for great temperature to run in. I felt okay at times and then not so great at times but all in all it was a good run, my average pace was 8:49 with a total time of 1:29:06. Its been a great week for me. I haven't run over 30 miles in a week in a long time so that is a good thing. I just need to let it continue to snowball and continue to get after it. I ran into my Brother Curtis on my way back, it was good to catch up with him even if it was just for minute.

See ya tomorrow.

I ran the Payson Park loop this afternoon but I didn't extend down to the park, my breathing was all out of whack on the way out but then on the way back it seemed to settle down some so that was good. My average pace was 8:26 with a total time of 52:36, I finished up with some upper body weight training and then some push-ups. I'm glad I got out today. I almost said to heck with it.

See ya tomorrow.

Morning run out to Mini GU corner and then back to the house all via canal road, I tried to take it easy but not to easy. I was surprised at how well I recovered from the late workout last night and to still have some juice in the old legs was a pleasant surprise. My average pace was 8:35 with a total time of 52:35, things are starting to come back together, I just need to stay consistent.

See ya tomorrow.

I ran The Pretty Little Hill via canal road and then back to the house, I felt okay but not great but I was able to get it in. My average pace was 8:32 with a total time of 44:47, all in all not to bad, I just didn't feel very smooth this morning.

See ya tomorrow.

I ran out to the Big Blue Mailbox towards Payson, I just wanted to keep it nice and easy and not over do it. My average pace was 8:55 with a total of 42:01, I finished up with some upper body weight training.  Fridays are usually light and I just wanted to keep the legs loose.

See ya tomorrow.

I slept in this morning a little bit so I decided to just go with 8 miles today so I ran out to Gu Corner and then back to the house. Pace was a little slow but I got her done. My average pace was 8:44 with a total time of 1:10:53.

See ya Monday.

Afternoon run out towards the Payson Park but I stopped short of the rollers, My legs are starting to break through but the my lungs are not having it. I had one MP mile in the middle of the run, 7:59, my average pace was 8:22 with a total time of 52:15. I finished up with some upper body weight training, I'm working on my guns and my pecks and my core.

See ya tomorrow.

I wasn't able to run yesterday but it was good to get out this morning, it was a cool one for the end of April! I felt pretty good I just tried to keep the pace steady, my average pace was 8:31 with a total time of 51:58 I finished up with some upper body weight training...

See ya tomorrow.

I ran over to the base of Harry;'s Hill, up to the top and then over to Woodland Hills Drive down to Canal road and home. I felt pretty good about this run, I really wasn't in to it at the beginning but then I was able to get into a pretty good flow. I had 3 MP miles at the End, 7:35 a little uphill and some downhill, 7:24 all downhill took it easy, 7:57 on the flat. My average pace was 8:27 with a total time of 53:53, I'm glad I was able to get out this afternoon. I almost talked myself out of it. I'm glad that I didn't.

See ya tomorrow.

Just a nice easy run out past the old Barn on canal road towards Payson. I ran in a snow storm, crazy weather here in Utah! My average pace was 8:42 with a total time of 29:22, I finished up with my upper body weight training and some push-ups.

See ya Tomorrow.

I ran out to the river bottoms and then back to the house all via canal road, my pace was all over the place at first but seemed to even out towards the end of the run. My average pace was 8:32 with a total tome of 1:26:17, I was a little a tired on the last one but all in all it was a decent run.

See ya Monday

I ran out to Mini Gu Corner and then Back to the house via canal road, I've did something to my back so I wasn't able to run yesterday but I was able to get through it today and it help to loosen it up. My pace was slower because of my back at 8:50 with a total time of 53:53, I hope it will loosen up soon.

See ya tomorrow.

I ran the Payson Park Loop and I ran all the way to the Park, my pace has slowed a little this week which is pretty weird. My average pace was 8:33 with a total time of 1:01:16 I finished up with some upper body weight training and then some push-ups. It was a beautiful morning and I am glad that i was able to get out there.

Seer ya tomorrow.

I ran out to Mini Gu Corner and back. Pace has slowed for some reason and I'm not sure why, it must be the mileage catching up with me so I'll just have to keep at it. My average pace was 8:49 with a total time of 54:00 even.

See you tomorrow.

I ran my usual Friday easy run, I ran out past the old barn towards Payson, my average pace was 8:42 with a ottal time ofm 28:46. I finished up with some upper body weight trsining and then some push-ups. It was a beautiful morning.

See ya Tomorrow.

This has been a tough week running wise, I feel like I have gone backwards pace wise and its just been really strange. Today was no different but I was able to get through it and I started to run faster towards the end so that was a positive. My average pace was 9:10 with a total time of 1:33:19, the next few weeks I will try and extend my long run a little each week. Hopefully my legs will cooperate.

See you Monday.

I felt a lot better today and my legs wanted to run, my pace felt comfortable and the last few miles I had to reel them in so to speak as I didn't want to run to fast for just a training run... My average pace was 8:25 with a total time of 51:22, I had some sub 8:20 Miles splits in the middle of the run and it didn't even feel like I was pushing hard at all. So it was a good start to the week.

See ya tomorrow

I ran over to Harry's Hill and then over to Woodland Hills Drive down to Canal road and then home, I was really surprised at how well I was able to do with my legs all jacked up from all the planting in my yard. I had 2 MP miles in the middle, 7:49, 7:20 and my average pace was 8:22 with a total time of 53:29. I was really happy with this and I was glad that I was able to get out this morning, I missed yesterday and Monday which kinda sucked.

See ya tomorrow.

I ran my regular route down into the river bottoms and then back to the house all via canal road, I had some little detours here and there which made the run just over 11 miles. I felt good at times and then not so good at times so it was a weird run, my average pace was 8:39 with a total time of 1:37:30. I finished up with my upper body weight training and then some push-ups.

See ya Monday.

I ran the Payson Park Loop after work but I stopped short of the rollers, my pace was decent but I was really choppy at times and not very smooth at all. My average pace was 8:26 with a total time of 52:37, I had one MP miles in the middle and that was 7:47, I finished up with some upper body weight training and then some push-ups. It is a good start to the week.

See you tomorrow.

Out to mini Gu corner and back after work, I felt choppy and not very smooth again but the pace was good and steady so thats good. My average pace was 8:34 with a total time of 52:34.

See ya tomorrow.

I ran up Mount Loafer road but I didn't go all the way to the gate, I could have with no problem but I was short on time after work. I felt pretty good on the way up and then on the way down I just let the downhill do all the work. My average pace was 8:35 with a total time of 52:54 on the downhill I had 3 MP miles and they went like this, 7:29, 7:19, 7:16. I finished up with some upper body weight training and then some push-ups.

See ya tomorrow.

I ran down into the river bottoms and then back to the house via canal road, I felt okay but I just felt like I was spinning from the time I woke up this morning, just really weird... My pace was pretty good at 8:32 with a total time of 1:54:15, I had one MP mile towards the end 7:59... I felt a little stronger toward the end which was nice, at least my pace was a little quicker and it felt pretty comfortable. I finished up with some upper body weight training and then some push-ups, it was a good end to the week.

See ya Monday

I ran with the Spanish Fork Group up to the Gate on Mount Loafer Canyon road, I ran this last week but I didn't go all the way to the gate. I didn't have as good of downhill as I had last week but my legs were pretty trashed from the last mile or so up to the gate, but it was still a great workout with great company. My average pace 9:18 with a total time of 1:12:35,  MP miles were a litte slow at 7:59, 8:03, 8:06, I finished up with my upper body weigh training and then some push-ups.

see ya tomorrow.

I ran out past Mini Gu Corner and then back to the house, legs sre still pretty trashed from Monday... I wanted to run with the Boys Down Payson Canyon this morning but I just can't run two of those types of runs in a week...  I'm going to need to Alternate every other week, If run Loafer Canyon then I won't run payson Canyon and then run Payson Canyon the following week. I just do not want an injury because of over doing it. My average pace was okay but not great at 8:43 with a total time of 53:21, I finished up with my upper body weight training and then some push-ups.

See ya Tomorrow.

I ran the big blue mailbox route along canal road, I still didn't feel real great and my pace was the same that its been all week, slow. But, I got her done and that is what counts. My average pace was 8:52 with a total time of 46:24, I finished up with some upper body weight training and then some push-ups. I hope I have a better long run tomorrow.

See ya tomorrow.

Well, it was a really ruff run this morning... I felt like I was spinning again and my legs were just dead through the whole run. But, I was able to power through and get it done. I'm not sure what was up this week but I just didn't have it in the pace area,  but I will keep at it. My average pace was 9:12 with a total time of 1:52:29, that about says it all.

See ya Monday.

I ran the Payson Park Loop but I cut out the rollers, I felt tired and I had to work for the pace that I was able to run. I tried to concentrate on the way back and try and keep the pace up beat and steady, My average pace was 8:31 with a total time of 53:04. I had to near MP miles in the middle and they were 8:09, 8:04 I would like those to be sub 8 but I wasn't very strong and smooth as I usually am so I did the best that I could. I finished up with some upper body weight training and then some push-ups.

See ya tomorrow.

I ran down to lou's track and meet my wife and daughter and ran a few laps with them, I just needed to get some miles in because I missed out this morning. I had one MP mile on the way down at 8:00, my average pace was 8:15 with a total time of 24:57. It was a pretty upbeat run.

See ya tomorrow.

I ran Payson Canyon with the Spanish Fork Group, I felt pretty good for the first time down, I just took it easy and let the hills do all the work, my average pace was 7:53 with a total time of 1:07:27... I had 5 MP miles on the way down, 7:40, 7:35, 7:23, 7:52, 8:00. It was a great workout and I hope to get stronger as the weeks go on, I finished up with some upper body weight training and some push-ups.

See ya tomorrow.

I decided to cut back a little bit today, my legs are still pretty trashed from the Payson Canyon run on Wednesday and my legs have just felt like crap since. So, I am going to do a little taper for the next week up to the race, my plan is to go 5,4,3,2 and then take Friday off and then race Saturday. I hope my legs will feel race ready after that. My average pace was slow at 8:44 with a total time of 1:10:57, I finished up with some upper body weight training and then some push-ups.

See you Monday.

I ran out to the Big Blue mailbox on Salem Canal road and then back to the house, pace felt okay but I wasn't real strong. My average pace was 8:26 with a total time of 43:53, I will be doing a little taper this week. It will go 5,4,3,2, rest, race. I'm running the Utah Valley Half marathon on Saturday so that will be the plan. I finished up with some upper body weight training and then some push-ups.

See you tomorrow.

I ran out past the stake center and then left at the tee via canal road, I'm just trying to stay loose. My average pace was 8:35 with a total time of 36:48.

See you tomorrow.

I ran out to the T and then back to the house via canal road, I felt decent but I'm still not sure what kind of shape I am in for the race on Saturday. I guess time will tell. My average pace was upbeat at 8:24 with a total time of 29:00, I finished up with my upper body weight training and then some push-ups.

See ya tomorrow.

Utah Valley Half marathon this morning. I felt okay through about 9 miles and then the wheels kind of came off, I was battling stomach issues and a side ache which was kind of weird. I have never had that much in a race but it sucked, my goal was 1:45 but I missed it by a bit. I did gut out the last few miles when I saw that I could beat the 1:50 guy so I stayed with it, all in all not a bad race. I just need to start getting more mileage in, my average pace was 8:16.

Just working the kinks out from the race.

See ya Saturday.

The plan was to get up early and do 10 or so but my stomach wouldn't ket me get out of the house, but after it calmed done I was able ti get out for a few miles which is better than nothing at all. My average pace was decent at 8:35 with a total time of 52:22, I finished up with some upper body weight training and then some push-ups. Time to start getting after it for St George, let the fun begin.

See you Monday.

I ran with Steve and Alan up to the gate on Mount Loafer canyon road, I felt pretty good on the way up, I tried not to push it to much. I had 3 MP miles on the way down and they were,  7:29, 7:24, 7:17, my average pace was 9:08 with a total time of 1:11:35. Very steep uphill and it is a great workout both ways, up and down. 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, my legs were pretty trashed from yesterday's run so I kept it nice and easy, nothing to fancy.

See ya tomorrow.

I ran out to Mini Gu again and then back to the house via canal road, I had to take a little detour on the way back as they were resurfacing the road along the canal. My average pace 8:27 with a total time of 55:00, I finished up with my upper body weight training and then some push-ups. I felt pretty decent this morning.

See ya tomorrow.

I ran out to the Big Blue mailbox on canal road out towards Payson, I felt like Crap this morning and I had Heavy legs and no energy... I hope tomorrow is a better, my average pace was 9:00 with a total time of 42:23.

See you tomorrow.

I struggled through a 15 miler this morning, this is my first 40 Plus mile week in a long while so my legs were pretty darn tired, I ran with Dan most of the way. My average pace was slow at 9:11 with a total time of 2:19:40, I just need to stay consistent and keep pounding out these 40 mile weeks for another month and then see if I can peak at over 50 miles a week closer to the marathon.

See ya Monday.

I slept right through my alarm this morning and missed the boys running up Loafer canyon but at least I was able to get out for something this morning. I felt a lot better than I thought I would with running the longer run on Saturday, pace was decent at 8:32 with a total time of 40:17. I finished up with some upper body weight training and then some push-ups.

See ya tomorrow.

I ran the Mini Gu Corner route this morning, my legs were just really wanting to go so I had to really reel them in a little bit but my pace was still a little faster than I should have ran. Oh well, sometimes you just have to go with the flow. My average pace was 8:19 with a total time of 51:00, I felt pretty darn good this morning. I know every run isn't going to feel like this but I need to enjoy it when it does. Can you say a runners high...

See you tomorrow.

I ran Payson Canyon with the group, I actually felt pretty good. I wasn't to wobbly in the legs and felt pretty decent. My average pace 7:56 with a total time of 1:27:42, I had 8 Miles that were MP and they were, 7:46, 7:30, 7:47, 7:47, 7:56,  7:41, 7:41,  8:00... All in all it was a pretty dang good work out.

See ya tomorrow.

Easy run out past the old barn and towards Payson, I took yesterday off as my legs were pretty trashed from the Canyon run I felt a little better this morning. My average pace was 8:23 with a total time of 34:34, I finished up with some upper body weight training and then some push-ups. I'm hoping that next week after the canyon run I won't have to take any days off as my legs will be ready to handle the downhill. Nice long run tomorrow.

See you tomorrow.

I ran down into the river bottoms and then I ran a 2 mile loop around Mini Gu and then when I returned home I ran a few little loops around canal road. I was really tired the whole time on the run, I just really gutted it out. I've earned a nice soak in the hot tub and my yearly Ruth Chris Steak later tonight. My average pace was 9:09 with a total time of 2:18:41, I had another 40 mile week so that should be a pat on the back for me.

See you Monday.

I ran up Loafer Canyon to the Gate with the Spanish fork group, I didn't feel real great on the way up but then I had a pretty good downhill which was nice. Those splits went like this, 7:24, 7:18, 7:08, my average pace was 9:01 with a total time of 1:10:47. I was pretty happy with the downhill portion of the run but I still have some work to do on the uphill but that will come. I finished up with some upper body weight training and then some push-ups.

See ya tomorrow.

I felt okay this morning just out getting it done, felt stronger towards the end which was nice. I ran out to Mini Gu and then back to the house via canal road, my average pace was 8:35 with a total time of 52:30.

See you tomorrow.

Payson canyon run with the Group, I was faster than last week but I felt a little dehydrated the last three miles but other than that I feel like it was a success. My average pace was a little faster that last week at 7:46 I had 8 miles that were MP and they went like this, 8:00, 7:33, 7:27, 7:16, 7:33, 7:36, 7:46, 7:44. I finished up with some upper body weight training and some push-ups, it was a good run and workout.

See ya tomorrow.

I am in santa Clara for a few days. I just ran a little bit around the city. My avereage pace was 8:35 with a total time of 30:36.

See you saturday.

Messed my back while I was down in SG, no running today darn it. Its hell to get old.

See you Monday.

I ran Loafer Canyon road all the way up to the gate and then back to the house I ran some with the Spanish Fork Group, I didn't feel good at all and my back was still really tight but I stayed with it and was able to get her done. My average pace was slower than last week at 9:30 with a total time of 1:14:20, my 3 MP miles were, 7:39, 7:53, 7:58... I ran pretty easy on the way down because of my back, I finished up with my upper body weight training and then some push-ups.

See ya tomorrow.

Usual run with the SF group down Payson Canyon, I felt pretty darn good and I was able to get in a pretty good rhythm with Tom and then on the lower section Dan and Tom dragged me along. My average pace was the best yet on this course at 7:43 with a total time of 1:24:53, my MP miles were 7:53, 7:38, 7:22, 7:30, 7:22, 7:41, 7:54,  Rollers, 7:50, 7:35, 7:47. I felt a lot better on the Lower portion with the rollers than I have on the previous runs so that is a positive thing, I finished up with my upper body weight training and then some push-ups.

See you tomorrow.

Nice recovery run out to Mini Gu Corner and then back to the house via canal road, I felt really good considering yesterdays run. My average pace was 8:38 with a total time of 52:59, I just have to keep at it and not let the laziness keep me from my goals. It's so hard though.

See you tomorrow.

Long run out Past Gu Corner and then down into the river bottoms, I am really pleased with this run. I felt like I could have gone more and I love that feeling after a long run, and my pace was quicker towards the end which means that I'm getting stronger. My average pace was 8:38 with a total time of 2:28:34, its been a great week of training now I just have to build on this.

See ya Monday.

I wasn't able to run at all last week, mainly work the first half of the week and then with the big rain storm on Wednesday flooded our downstairs so I spent the rest of the week cleaning that up... It was good to start a new week to get back at it, I ran up Mount Loafer to the gate and back with Dan. I felt okay going up but I really wanted to take it easy on the down after missing a whole week of training I didn't want to do something stupid. My downhill miles were just barley MP pace and they went like this, 8:00, 7:56, 7:59, my average pace was 9:24 with a total time of 1:13:58. I finished up with some upper body weight training and then some push-ups, it was good to be back at it.

See ya tomorrow.

I ran out to Mini Gu and then back to the house, on the way back it was a down pour and boy did I get soaked and to top it all off I felt like crap! Oh well at least I was able to get out and get it done. My average pace was 8:48 with a total time of 54:33.

See ya tomorrow.

Payson canyon run but we ran from the grotto instead of all the way from Jones ranch, I was okay with that as I had a bad run... Two weeks ago I rocked it but not this week. My average pace was at 8:17 with a total time of 1:05:18, I finished up with some upper body weight training and then some push-ups. I had 2 MP miles 7:48, 8:00.

See ya tomorrow.

I finally was able to get a darn run in. My Hamstring has been all jacked up and today was the first day that I felt like running in almost a week. It felt okay but I'll see how it goes down Payson Canyon tomorrow and that will be the true sign. My average pace was pretty decent at 8:37 with a total time of 52:46, all in all a pretty good run. I hate injuries.

See you tomorrow.

I decided to tryout a run and see how my back and my hamstring are doing, I was able to just pull it along and it wasn't to bad. I will see how it goes tomorrow and through the week, I will increase my mileage a little each day and then see how I do... My average Pace was a little slower than I have been at 8:55 with a total time of 42:21, I did my upper body weight training and then I finished up with some push-ups. Injuries suck!

See you tomorrow.

I have a couple of weeks of not very good running, but today I was able to get back out and it felt good even though my body was not feeling the best. My back cooperated for the most part and my Hamstring was like it has been, sore, but I was able to get a run done. My average pace was not to bad at 8:45 with a total time of 1:11:11, I finished up with some upper body weight training and then some push-ups.

See you Monday

I have had a pretty rough month of training so far so I am hoping that I am finally through with this stupid back pain and I hope I am finally on the mend. I ran to Mini Gu Corner and then back to the house all via canal road, my average pace was decent at 8:37 with a total time of 52:42.

See you tomorrow.

Payson Canyon run with the Group, I was rally thing that this run would tell me how much fitness I have lost from missing the last few weeks of minimal training. I was really surprised at how well i did this morning, It was my best time to date on this route so that was a nice surprise... My average pace was way good at 7:38 with a total time of 1:25:00, I finished up with some upper body weight training and then some push-ups. Great run and I feel like I am still in this and I need to get a few more long runs and I can be ready for St George.

See ya tomorrow.

I ran up Loafer Canyon via canal road but I didn't go all the way to the gate, it was to hit for me. I felt pretty good considering the limited training the last few weeks but I am back at it this week. My average pace was 8:33 with a total time of 52:12, my downhill miles went like this 7:26, 7:14, 7:50 I was pretty worn out on the last one and I just coasted to home on that one.

See you tomorrow.

I ran Payson canyon this morning and the first 11 miles I averaged a 7:46 mile pace on the downhill and then I went home and I ran a few more miles as this will be my long run for the week. My average pace over all was 8:00 with a total time of 1:56:29, my legs were pretty darn trashed but it was a really good run. I finished up with some upper body weight training and then some push-ups.

See you tomorrow.

I ran out to Mini Gu and then Back to the house, I lost my Broher in law to cancer yesterday... Pretty sad day. I got out for a run this morning to clear my head. My average pace was 8:20 with a total time of 50:59. Rest in Pease Big John.

Later.

Ran out towards Pasyon for a few miles. My average pace was 8:30 with a total time of 34:54, finsihed up with some upper bosdy weight training and then some paush-ups.

See ya tomorrow.

I ran out to Mini Gu and then back to the house, my back and my hammy were pretty sore and I just dragged them along. I fought off a VPB on the last mile, my average pace was slower at8:49 with a total time of 53:19.

See ya tomorrow.

I ran Payson Canyon with the boys, I felt decent but I tried not to push it much at all, the first 8 miles were an 7:54 average and then I backed off the last 3 miles. My average pace was 8:09 with a total time of 1:30:19, I finished up with some upper body weight training and then some push-ups.

See you tomorrow.

I just ran around salem, felt pretty decent. My average pace was 8:31 with a total time of 44:28.

Later

I ran out towards Payson and just enjoyed the afternoon afetr work, my average pace 8:27 with a total time of 39:26. It felt good.

See you later.

I rn out to Mini Gu Corner and I felt really good, my pace was upbeat and I felt like I was in a really good flow. My average pace 8:20 with a total time of 53:30 my last mile was around a 7:30 mile. It felt good.

See you tomorow.

I ran out towards Payson Park but I cut out the rollers, I felt really and the pace was comfortable. My average pace was 8:22 with a total time 51:56, it was a nice afternoon.

See you tomorrow.

I ran out to Mini Gu Corner Via canal road and then back to the house via canal road, I felt pretty darn good. The last mile my legs wanted to run so I let them, my average pace was 8:15 with a total time of 50:37. I had 1 MP mile and it was 7:44.

See you tomorrow.

I ran out to my 5 mile mark in the spanish fork river bottoms and then back to the house the same way all via canal road, I felt pretty good the whole way but the last few miles I was starting to get a little tired. But all in all it was a pretty darn good run, my average pace was 8:25 with a total time of 1:25:17. It was a good end to a week.

See you Monday.

I ran out to Mini Gu Corner and back to the house, I felt pretty good and it was a beautiful evening. My average pace was 8:21 with a total time of 51:10, what a great time of year.

See you tomorrow.

Waking the legs up for tomorrow, I ran out to the T and back via canal road. Myaverage pace was 8:33 with a total time of 29:37.

I felt better than I thought I would considering I havent even been running at all, the last 3 or 4 were a struggle but I just stayed with it. I love this coures and race its by far one of my fovorite Half's in the state.

John Back memoeial 5K. I just took it easy as I am sill recovering from the Hak last week. Average pace was 8:20 with  total time of 25:37. I hd a warm up mile on the way down.

Mini Gu and Back. Average Pace was 8:35 with a total time of 52:39.

Felt  good.

Struggled on this one and my pace showed it. Average pace was 8:58 with a total time of 46:40. I finished up with some upper body weight training and some push-ups.

See ya tomorrow.

I ran out towards Mini Gu and then back to the house, the old legs were super tired but I struggled through. I will probably take tomorrow off just because of the tired legs. My average pace was 9:14 with a total time of 47:25.

See ya later.

I ran out to Gu corner and back to the house via canal road, my legs felt so much better than on thursday so we are making progress. My average pace was not bad at all at 8:35 with a total time of 1:09:38. I had a VPB on the way back which is always a challenge. I hate those. I finished up with some upper body weight training and then some push-ups, it was a better week of getting out and I hope to continue it.

See you Monday.

I ran out to Mini Gu Corner and then back to the house Via canal road. I felt pretty good. My Average pace was 8:24 with a total time of 51:38, I finished up with some upper body weight training and then some push-ups.

See ya tomorrow.

I ran out to Gu Corner ansd then back to the house, I struggled a bit but that was to be expected where I ran late yesterday afternoon, but I was able to handle it and I was glad that I was bale to get out. It was a beautiful Morning. My average pace was 8:57 with a total time of 1:12:59, I finsuihed with some upper body again.

See ya monday.

I ran out towards Payson and boy was it dark, I was dodging cars all the way but I was able to get her done and I felt good about just getting out. My average pace was slower but I was making sure I didn't step in any holes, 8:55 was my average with a total time of 45:49, I finished up with some upper body weight training.

See you tomorrow.

I ran out to Mini Gu Corner but my pace was a little slower than usual, but I think that was the cold air outside. My aveage pace was 8:47 with a total time of 53:52, I finished up with some lower body strength training.

See ya tomorrow.

Just a quick run after work out towards Payson, I felt okat but I'm still trying to get use to running every day so my legs are adjusting the best they can.

See ya tomorrow.

Well, half way through this run my damn calve siezed up on me and I basically just limped home... I had my Brother in Law who is a PT come by and work on it so I hope I won't be down to long. My average pace was way slow because of the Calve at 9:04 with a total time of 55:19, I finished up with some upper body weight training and then some push-ups.

See you on Saturday. Hopefully.

I just knda dragged my calve around this morning but I'm still not ready to go more than 8 miles at this point anyway so I just kept it nice and easy and enjoyed the morning. My average pace was slower at 8:51 with a total time of 1:12:04, i finished up with some upper body weight training and some push-ups. I had a great week and I just have to stay at it.

See ya Monday.

I ran the Payson Park loop but I cut out the rollers, I felt a little rough on this run but I was able to get her done. My calve was a bit of a bother but I stayed with it. My average pace was 8:49 with a total time of 55:01, I finished up with some upper body weight training and then some push-ups.

See ya tomorrow.

Skied for 3:30:00 minutes at Park city.

I ran out to Mini Gu and back via canal road, my calve was a little better so improving which is good. My average pace was slow at 8:42 with a total time of 53:19, I finished up with some Upper body weight training and then some push-ups.

See you tomorrow.

I ran Pretty Little Hill and then out towards Mini Gu and then back to the house. Calve felt pretty dang good which was nice. My average pace was 8:33 with a total time of 57:04. 

See ya tomorrow. 

I ran out to Gu Corner and then back to the house, I did not feel good at all and the last few miles were a death march but at least I got out and got her done. It was still a good week of running and that is the end goal. My average pace was slow at 8:52 with a total time of 1:12:09, I finished up with some upper body weight training and some leg presses.

See you Monday.

I ran out to Mini Gu corner to test my back out, I was skiing the day after Christmas and some darn French lady wrecked into me and I feel hard and jacked my back all up. It was fnally feeling better today and I was able to get a run in finally, my average pace was slow at 9:00 and my total time was 55:07. I finished up with some upper body weight training and then some push-ups, I then jumped on the elliptical for 20 minutes at a moderate pace. Good work out and I'm ready to start getting after it this year.

See you Monday.