"A Hefty Hunk Of Steamin Junk"

I ran the Payson park Loop but I cut out the rollers, I struggled a little with this run a bit mainly with my calve and it was a bit of a bother  but I was able to get it done. My average pace 8:47 with a total tome of 54:36, I finished up with some upper body weight training and then some push ups. Its a good start to the year. I want to be more motivated and get nback into shape.

See you tomorrow.

I only had time for a little run on the elliptical, 42:35 at a really good pace.

See ya tomorrow.

Out to Mini Gu Corner and back via canal road, I have had a migraine all day so I held off running as long as I could and then decided to go out. My head felt like it was going to explode and my pace was low, I also couldn't eat all day because of the migraine so I had no energy at all. But I was able to get her done, average pace was 9:08 with a totalime of 55:56, upper body weight training again to finish up.

See you tomorrow.

I ran the Pretty Little Hill Route and then out towards Mini Gu and then back to the house, my pace is still soemwhat slow but I am still glad that I was able to get out today. My calf was still sore but coming around, my average pace was 9:11 with a totl time of 56:20,

See you tomorrow.

I ran out Gu Corner and back, I struggled with pace all day long just because my legs were pretty much dead. I walked alot yesterday cleaning up my Christmas display, my watch said I had close to 18,000 steps so that was crazy. My average pace was 9:07 with a total time of 1:14:12, I finshed up with my upper body weight training and then some push-ups. It was a good end to the week.

See ya Monday.

I ran out to Mini Gu Corner and then back to the house, my legs felt like running today and so I let them go just a little bit. My lungs had a hard time keeping up with the old legs today, I love it when that happens. I cross trained on the elliptiacl for 20 minutes at a moderate pace. Calf felt great.

See you tomorrow.

I ran the Payson Park loop but I cut out the rollers, My legs didn't feel as chipper as yesterday but they still felt pretty good. I finished up with some upper body weight training and then some push-ups, my average pace 8:50 with a total time of 55:08.

See you tomorrow.

I ran out to Mini Gu Corner and then back to the house via canal road, legs were pretty tired from the short turn around in recovery but it was still a good run regardless. My average pacce was 9:03 with a total time of 55:26, it was a good start to the day.

See ya tomorrow.

Skiied 19.5 miles at park City.

Out to Gu Corner and then Back to the house via canal road, Legs did a lot better than I thought that they would so pleasantly surprised. Average Pace was 8:42 with a total time of 1:10:52.

See you Monday.

Payson Park Loop but I cut out the rollers, it took me forever to just feel comfortable on this run but I seemed better the last few miles. My average pace was 8:49 with a total time of 55:10, I finsihed up with some upper body weight training and some push-ups.

See you tomorrow.

Out to Mini Gu Corner and back, I didn't feel good at all but I got her done. Average pace was 8:50 with a total time of 53:51.

See you tomorrow.

I ran up to the mailboxes via Mount Loafer School, and then down woodland hills drive to canal road and then home, Legs felt really good on bote the uphill and downhill and my lungs felt pretty darn good on the uphill. My average pace was 8:53 with a total time of 54:29 I had one MP mile and that was 7:26, I felt in control on this one the whole time. I finished up with my upper body weight training and some push-ups.

See you tomorrow.

I feel like I'm getting slower with each passing day. How is that possible. I ran out to Mini Gu Corner and then back to the house, my average pace was 9:05 with a total time of 55:42.
See you tomorrow.

I ran out to Gu Corner via canal road in the Blizzard and then back to the house the same way, legs were still tired and the pace was slow but that had a lot to do with the road conditions. My average pace was 9:06 with a total time of 1:14:04, I then did 20 minutes on the ellipical and then my upper body weight training and then some push-ups. Its been a really good 3 weeks of training and I have been really consistant and steady so I feel I am on the right track.

See you Monday

Skiing today @ 21 miles total.

See you tomorrow.

Mini Gu Corner and back, legs are still really sluggish and not a real fast turn over yet but I'm sure they will get there. My back is a little Jacked up from skiing but it seemed to loosen as the run went on. My average pace was 8:59 with a total time of 55:12.

See you tomorrow.

Out towards Payson Park but I still cut out the rollers, legs are still sluggish but the good thing is my back felt much better today, still stiff but but coming around. My average pace was 8:59 with a total time of 55:56 I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Out to Mini Gu Corner and back via canal road, I felt pretty good but my pace was still slower than I would Like it to be, but its coming around. My average pace was 8:48 with a total time of 1:11:45, I finished up with my upper body weight training and then some push-ups. A decent week all said and done.

See you Monday.

Out to Mini Gu and back to the house, I did some intervals on the way back just to try and wake up the old legs and for the most part it was a success. My average pace was 8:15 with a total time of 52:05, the 3 MP miles were 7:49, 7:41, 7:45. I finished up with 20 minutes on the elliptical, easy pace. It was almost 60 degrees, kinda crazy for the 30th of January.

See you tomorrow.

I Ran out to Payson Park and Back, went all the way to the park. Felt pretty good except for the last few miles, my average pace was 8:34 with a total time 1:01:34 I finished with my upper body weight training and then some push-ups.

See  you tomorrow.

I ran out to Mini Gu corner, legs felt really heavy and tired and I was really struggling. But, on the way back they seemed to loosen up and I felt much better on the inward half. My average pace was 8:49 with a total time of 54:08. I finished up with some one legged squats, two sets of 15 reps.

See you tomorrow.

I ran out to the riverbottoms and back, my first 4 miles were strange as my legs felt really strong but the pace was way slow, but then the last 6 miles were all sub 8:30 with my last mile at 7:54... Pretty darn good and I am really pleased with my progress. My average pace was 8:35 with a total time of 1:27:14, I finished up with some upper body weight training an then some push-ups. Good week and a great end to the week.

See you Monday.

I ran the Payson Park Loop but I cut out the rollers, I was fighting stomach issues all day long and I just felt lousy but I was able to get it doen which is a plus. My average pace was 8:46 with a total time 54:47, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

I ran up Harry's Hill over to Woodland Hills drive down to Canal road and then home, I felt really good on this run. Anytime I can run  up Harry's in under a 9:30 pace its a good day, downhill was really good too I felt like I was in control and not pushing it. My avereage pace was 8:17 with a total time of 53:58, I had 3 MP miles and they were 7:39, 7:07, 7:59, I finished up with my upper body weight training and then some push-ups. Progress!

See you tomorrow.

I ran out towards Payson Park but I cut out the rollers, I felt like I needed another run for the week so I ran today I just kept it easy and enjoyed the morning. My average pace was 8:48 with a total time of 54:55, it was sure a nice morning for the First part of February.

See you tomorrow.

I ran out to the riverbottoms and then back to the house via canal road, I felt pretty darn good the whole way with my fastest miles towards the end of the run. My average pace was 8:33 with a total time of 1:35:24, I finished up with my upper body weight training and then some push-ups, last mile was close to MP at 8:07. It was a great end to the week.

See you Monday

I ran the Payson Park Loop and I went all the way to the Park, I was feeling really tired the first 3 miles but then on the way back I seemed to feel better. My average pace was 8:37 with a total time of 1:02:07, I finished up with some upper body weight training and some push-ups. I had one MP mile towards the end at 8:07, I was a little tired today it felt.

See you tomorrow.

I ran the Mini Gu Corner route this afternoon, I felt a little sluggish the first couple of miles but then felt fine after that. My average pace was 8:29 with a total time of 52:03, feeling like a runner again which ahs been nice.

See you tomorrow.

I ran out to the riverbottoms and then back to the house, I felt pretty good but a little tired towards the end my pace was pretty steady too, at least for me anyway. My average pace was 8:25 with a total time of 1:42:06, I finsihed up with some upper bodey weight training and some push-ups. It was a good end to the week especially where I lost a few days of training mid week.

See you Monday.

I waited for the roads to clear and then I ran out to Mini Gu, I was a little tired at first but then I was able to get into a pretty good rhythm the last few miles, I was glad that I went out all the new snow was beautiful. My average pace was 8:41 with a total time of 53:22, Last mile was MP @ 8:09.

See you tomorrow.

I ran out towards payson via canal road, I felt a little tired on the way out but then on the way back I really loosened up and felt great! My average pace was 8:20 with a total time of 52:47 I finished up with my upper body weight training.

See you tomorrow.

I Cut back a little the last few weeks, and I just ran a little 8 miler today out to Gu and back. My average pace was 8:28 with a total time of 1:09:12, I finished up with some upper body weight training and then some push-ups. Time to ramp it bcak up next week.

See you Monday.

I ran the Payson park Loop but cut out the rollers, I was tired at first but then I was able to get into a really good rhythm the rest of the way. My average pace was 8:28 with a total time of 52:56 I finished up with some upper body weigh training and some push-ups.

See you tomorrow.

Harrys Hill and all the phone that goes with it, I felt pretty good not as strong as before but still good. My average pace was 8:18 with a total time of 54:05, I had 3 MP miles the went like this, 7:46, 7:16, 7:52. I finished up with the upper body weight training and some push-ups.

See you tomorrow.

Out past Mini Gu Corner and down into the riverbottoms and then back, I felt okay but a little tired and I had to fight the wind for a few of the miles but I got her done. My average pace was 8:31 and a total time of 1:26:28, I need to get a little more in each week.

See you tomorrow.

First run since I have had this darn cold...  It has really zapped me bad, I just took it easy and enjoyed the great weather and the bright sunshine. My average pace was 8:47 with a total time of 53:57.

See you tomorrow.

Payson Park Loop but I cut out the rollers, had rain and lightening and hail today. I felt pretty cruddy still from the cold that I have been fighting but I was able to get it done. My average pace was 8:45 with a total time of 54:34, I finished upn with some upper body weight training and some push-ups.

See you tomorrow.

I ran out to the riverbottoms and then back to the house via canal road, I was super tired most of the way and just fought the demons most of the way. But, then the last few miles my pace came back to sub 8:30's and I felt pretty decent but still tired. I'm still fighting this darn cold but it is getting better. My average pace was 8:48 with a total time of 1:29:36, I finished up with my upper body weight training and some push-ups.

See you Monday

Payson Park loop and I went all the way to the Park, my legs were pretty tired on the way out but then on the way back they loosened up pretty good which was nice. My average pace was 8:33 with a totl time of 1:01:26, I finished up with some upper body weight training and some psuh-ups.

See you tomorrow.

I just had time for a short run this evening, I just kinda plodded along. My average pace was 8:37 with a total time of 29:46.

See you tomorrow.

I ran out to Mini Gu corner and then back to the house, I felt better on the way back, I felt Clunky and slow on the first half. My average pace was 8:39 with a total time of 53:03, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

I ran out to the riverbottoms but I did not feel good today at all! It was pretty much a death march the whole way, but I got her done. My average pace was 8:47 with a total time of 1:29:24, I finished up with some upper body weight training and then some push-ups.

See you tomorrow.

I ran out towards Payson Park but I cut out the rollers, I was a little sluggish on the way out but then on the way back my legs really loosened up and I was able to get in a pretty good rhythm. My average pace was 8:26 with a total time of 52:40, I had a couple of 8:05 mile splits on the way back. That was a pleasant surprise, I finished up with some upper body weight training and some psuh-ups. It was a beautiful Afternoon.

See you tomorrow.

I ran the regular route this morning, I have had a terrible week as I have lost my mojo some this week but here is to a better week next week. My average pace was pretty steady at 8:29 with a total time of 1:26:17, I finished up with some upper body weight training and some push-ups. It was a good end to the week but I have to be more consistant if I want to get to where I want to be.

See you Monday.

I ran out to Mini Gu Corner via canal road, I felt pretty good and it was a beautiful day! My average pace was 8:32 with a total time of 52:17.

See you tomorrow.

Pretty little Hill route with the extension, I felt okay and it was a decent run. My average pace was 8:35 with a total time of 53:12, it was another beautiful afternoon.

See you tomorrow.

I ran out to the river bottoms, I felt pretty good on the way out but not so good on the way back... The last 3 miles were a death march but I was able to get her done. My average pace was 8:49 with a total time of 1:29:41, I was able to get done just before it started to really rain hard again so that was a plus.

See you Monday

I ran out to mini Gu Corner and back, just the usual Tuesday run. I felt pretty darn good and the pace was upbeat, atleast for me anyway, HA. My aveage pace was 8:23 with a total time of 51:26, this is where I have been wanting to get but I can't do that pace  everyday so I need to get more consistant with my daily runs and not keep missing one or two days a week.

See you tomorrow.

Payson Park loop and back but I cut out the rollers, I felt pretty good again and the pace was upbeat. My average pace was 8:24 with a total time of 52:37, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Out to mini Gu and back, I didn't feel real great on the way out but then things really kicked in on the way back so that was nice. My average pace was 8:31 with a total time of 52:17 its been a good 3 days in a row.

See you tomorrow.

Out to the river bottoms and back and then I felt pretty good so I ran a few more around the house, I felt pretty good and my aveage pace was pretty upbeat at least for me anyway. Average pace was 8:25 with a total time of 1:42:05, I finished up with some upper body weight training and some push-ups. It was a decent week of training and I'm really happy with the effort.

See you monday.

I ran the Payson Park loop but I cut out the rollers, it was sure a beautiful morning and it was great to be out. My legs were still a little tired from Saturday but the pace was still decent, at least for this old man anyway. My average pace was 8:42 with a total time of 54:17, 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.

I ran out to the top of pretty little hill and then back to the house, I was tired at first but then I felt pretty good the last few miles. It was a beautiful afternoon. My average pace was 8:33 with a total time of 45:23.

See you tomorrow.

I ran the Payson park Loop but I cut out the rollers, I was a little tired on he way out but then on the way back I felt better. My average pace was 8:32 with a total time of 53:14, I finished up with some upper body weight training and some push-ups. My pace was a little sloppy but manageable.

See you tomorrow.

I ran my regular Saturday route out to the river bottoms and then back to the house, I then tacked on a few more out to the old barn on Salem Canal road. I felt okay but my legs were a little tired the last few miles, my average pace was 8:28 with a total time of 1:43:39, I finished up with some upper body weight training and then some push-ups. Its been a pretty good week I just need to get in another day during the week and step it up to 5 days a week.

See you Monday.

I ran the Payson park loop and extended all the way to the park, I felt really good and my last 4 miles were sub 8:15 mile which is pretty good for this old man with no talent. My average pace was 8:21 with a total time of 1:00:11, I had one MP mile at the end, 7:58, I finsihed up with some upper body weight training and some push-ups. Last week was a bust as I had stomach issues, I hope that never happens again but I'm back on the horse so to speak.

See you tomorrow.

Out to Mini Gu and back, I felt pretty rough the first 3 miles but then on the way back I was able to get into a really good rythmn and my pace quickened nicely. My average pace was 8:39 with a total time of 53:11, The 3 miles on the way back were, 8:23, 8:14, 8:07. So a nicelittle progression.

See you tomorrow.

I ran the Big Blue Mailbox route today which keeps me along canal road, my legs took a little longer to loosen up today but I was able to get her done. My average pace was 8:41 with a total time of 55:56, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

I ran out to Mini Gu and back to the house, I felt pretty good considering the quick turnaround in runs from last evening. It was a perfect morning and I was glad that I got out. My average pace was 8:35 with a total time of 52:52, I have had a good training session this week and now I just need to finish the week out strong.

See you tomorrow.

My legs were wrecked from planting 37 flats of flowers on thursday, I was pretty much jogging the whole way this morning and the mileage was all that I had in the old legs today. My aveerge pace was way slow at 9:19 with a total time of 1:19:13, I finished up with some upper body weight training ans some push-ups.ts been a pretty decent week of running.

See you Monday.

I just had time for a quick run this evening, I hope to get back on the morning routine tomorrow. I felt pretty good and my pace was just nice and easy. My average pace was 8:35 with a total time of  35:57, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

I ran out to mini Gu and then back to the house, I felt pretty good and it was a beautiful morning with perfect temps. My average pace was 8:29 with a total time of 52:03.

See you tomorrow.

Hills this morning... I felt okay but i know it will take a few times running this route to get use to it, last mile was a MP mile at 7:44. My average pace was 8:19 with a total time of 52:52, I finished up with some upper body and some push-ups.

See you tomorrow.

Just an easy run out to the big blue mailbox on canal road and then back to the house, legs are still a little stiff from Wednesday's downhill training run but they felt okay so that was good. My average pace was 8:30 with a total time of 40:05, finished up with some upper body weight training and some push-ups. 20 Minutes on the elliptical at a moderate pace for a couple of Cross training miles.

See youn tomorrow.

I rrally had a rough run this morning, my pace was way slow and I just had nothing energy wise. But, I got her done and that is the most important thing, my average pace was way slow at 9:43 with a totl time of 1:39:33... Heres to better and faster days.

See you monday.

Out to Mini Gu and back, the old legs still felt tired from saturday but seemed to be getting better. My average pace was 8:36 with a total time of 52:45.

See you tomorrow.

Hills this morning. I felt better than last week which was a good sign, My average pace was 8:13 with a total time of 52:01. I had 2 MP miles at 7:40, mostly downhill and 7:53, flat. I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Usual Saturday route, I felt petty good today. My average pace was 8:25 with a total time of 1:25:45, I finished up with some upper body weight training and some push-ups. I missed a few days this week but thats okay I'll try and do better next week.

See you Monday.

Payson Park loop this morning, I felt okay but not great but it was a beautiful morning and I'm glad that I was able to get out. My average pace was 8:34 with a total time of 53:25, finished up with some upper body weight trianing and then some push-ups. I'm running the ST George marathon this year again and my boston qualify time is 3:40:00, so I will be counting every mile under 8:20 a MP mile, where I need to average an 8:23 pace to get my time. I hope to finally qualify.

See you tomorrow.

Out to Mini Gu Corner and back, I felt way tired today especially at the end but it was a beautiful morning and it was so nice to get out in the morning. My average pace was 8:30 with a total time of 52:07, I finished with some one legged squats.

See you tomorrow.

Hills this morning. I felt really good on this route this morning and I beat last weeks time by a long ways. My average pace was 7:53 with a total time 49:53, MP miles were, 7:50, 8:00, 7:22, and 7:27 this was on the flat. I finished up with some upper body weight training and some push-ups, it was a grat run and a beautiful morning.

See you tomorrow.

Out to Mini Gu and Back via Canal road, I just wanted to keep it easy today as my legs were still a little tired from yesterdays run, but they weren't that bad either so it was just a nice recovery run. My average pace was 8:37 with a total time of 52:54.

See you tomorrow.

I ran out past Gu and then down into the river bottoms on to the River trail and then back home, I felt pretty good and my aveage pace was closer to 8:25, I forgot to turn my watch off at one of stops and it screwed everything up. Total time was 1:59:23, I finished up with some upper body weight training and some push-ups.I had a good week this week, at least for me anyway.

See yu Monday.

Payson Park Loop this morning, my legs were a little heavy for the first little bit but then on the inward half they seemed better. My average pace was 8:33 with a total time of 53:23, I finished up with some upper body weight training and some push-ups. It was a beautiful morning.

See you tomorrow.

I felt really good this morning and my pace felt like I was running downhill on the flat terrain, I kept trying to reel in each mile and the last one was the fastest at 7:59... My avereage pace was 8:14 with a total time of 50 :42, what a good start to the week.

See you tomorrow.

I ran the Big Blue Mailbox route along Canal road, I just tried to keep it easy and enjoy the beautiful morning. My average pace was 8:33 with a total time of 56:35, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Hills today. I beat last weeks time by a little bit. I had really good splits on the downhill and the flat portion they went like this. 7:48 steep DH, 7:55 Steep DH, 7:34 half up and half down, 7:05 DH and flat, 7:08 flat all. My average pace was 7:43 with a total time of 49:01, I beat last weeks time by about 50 Seconds... Making progress and I feel like I am on the right track I just have to stay with it and stay comsistant.

See you tomrrow.

I felt really good today and the pace was way upbeat and comfortable, my average pace was 8:16 with a total time of 1:57:24 so a really good effort. I finished up with some upper body weight training and some push-ups.

See you tomorrow.

I ran the Payson Park loop this morning just trying to get back into the swing of things after last weeks head cold and no running. I still am not feeling real great but I need to get back at it as best I can. I had decent pace so that was nice, my average pace was 8:23 with a total time of 52:18, I finished up with some  upper body weight training and some puh-ups.

See you tomorrow.

Mini Gu and back, I still can;t kick this damn cold so I have progrressed to a Z pack and hopefully that will do the trick. I had no eneergy this morning but I got her done. My average pace was slow at 8:44 with a total time of 53:39, Hopefully I start feeling better.

See you tomorrow.

Just shook out the old legs this morning in hopes that my longer run tomorrow won't be as bad. My average pace was 8:18 with a total time of 27:35, I finished up some upper body weight training and some push-ups.

See you tomorrow.

I really had a rough run this morning, from dealing with the VPB every other mile to just having no energy from being sick the last few weeks it was pretty tough. My average pace was way slow at 8:59 with a total time of 1:30:51, I hope I am back to full strength by next saturday.

See you Monday

Payson Park Loop but I cut out the rollers, Pace was good and steady but my legs were a little weak at times. My average pace was 8:21 with a total time of 52:06, I finished up with some upper body weight training and some push-ups. It was a good run but I jusdt want my strength back from a couple of weeks ago berfore I got this darn cold.

See you tomorrow.

Just a little Mini Taper the rest of the week, I ran out to the T an then back to the house. The last full mile was 7:48, I felt in control and not to labored so thats a good thing. Hopefully I am finally getting over this darn cold. My average pace was 8:15 with a total time of 28:39, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

I felt okay through the first half but then the wheels came off, I just didn't have the energy and the last few weeks of dealing with my cough and cold just took its toll. It was a great race though Honoring my dad and my brother-in-law who both died from cancer in the last few years, its a great race for a good cause.

See uou Monday.

Out past the T just trying to loosen up the old legs from the race on saturday. They weren't to bad but hopefully by Saturday they will be back to normal. My average pace was just nice and easy at 9:08 with a total time of 36:59.

See you tomorrow.

Just trying to get the legs shaked out from the race, they feel like concrete blocks, heavy and slow. My average pace was slow at 8:54 with a total time of 46:14.

See you Saturday.

I felt pretty rough this morning and the legs were like heavy concrete bricks still... Very rough run and just basically got through it. I hope next week will be better and I can get some of stride back. My average pace was way slow at 9:09 with a total time of 1:32:30.

See you Monday.

Out to mini Gu and back, I fnally felt like a runner again! I feel like I am back to where I was at about 3 weeks agao before I got sick. Its been a tough couple of week but I finally feel like I am back on track. My average pace was 8:18 with a total time of 50:56, pace was nice and upbeat but comfortable.

See you tomorrow.

Out towards Payson park and then back to the house, I didn't feel as good today as I did yesterday but I tried to finish strong, My average pace was 8:39 with a total time of 53:57. Ethan comes home from his mission tomorrow and we are so excited.

See you tomorrow.

Payson Park loop but I cut out the rollers, struggled through this run but thats okay. I had a damn VPB again and then after that my stomach issues I has to battle the rest of the way, I'm not sure what that is about. My average pace was slower than normal 8:46 with a total time of 54:42, it will be slow and steady I guess until I can get back into the groove.

See you tomorrow.

Out to Mini Gu corner and then back to the house vi canal road, I still was low on energy and my pace was slower than normal. I felt good on the last mile which was nice, so I hope I can turn a corner so to speak. My average pace was 8:40 with a total time of 52:53.

See you tomorrow.

I felt okay but on Mile 5 my heart rate was thorugh the roof and the pace was only at 8:29, so not real fast... I'm thinking I was deydrated where it was so damn hot and I'm probably not use to it. My average pace was 8:29 with a total time of 53:01, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Out to mini Gu Corner and back. It was way Hot and I just bascially got through the run. My average pace was slow at 8:56 with a total time of 54:44.

See you later.

Well it was a special day today, I felt pretty good until I had 3 miles to go but then I really struggled to the point where I collapsed when I go home. I had to have my son Ethan and my wife help me in the house. Can you say Heat exhaustion! I have never had that happen to me before and it ws not fun... But I got her done. My average pace was way slow at 9:01 and my total time was 1:58:20, It was a tough day.

See you Monday.

I ran out to Mini Gu and back this morning and I have finally had a good run which was a good positive thing. i felt Like I did about 7 weeks ago before I got that damn cold. I had 5 MP miles with one that was sub 8 pace at 7:58, my average pace was 8:11 with a total time of 50:19. Very nice pace and effort and my lungs seemed good breathing wise. I just have to stay at it these next few months.

See you tomorrow.

Payson park Loop. I felt really tired this morning, nothing like yesterday but I guess I have to take the good with the bad. My average pace was slower at 8:57 with a total time of 55:24, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

I ran Payson Canyon this morning. I started at the Ranch and then I ended at Beer Can Flats, I think I will go all the way to the school next week which is 11 miles. All my Miles were MP miles and my average pace was 7:54 with a total time of 1:04:07. My Slpits were like so 8:09, 7:44, 7:46, 7:45, 7:53, 7:47, 7:46, 8:10, I just took it easy on the downhill and I tried not to push it to hard this first time down. Good run.

See you tomorrow.

Usually route this morning but I extended up the river trail a little farther than last week. I knew this morning was going to be a slow pace day with my quads still messed up from the canyon run on thursday, so I just did what I could and worked on my mental game a little. My average pace was 8:56 with a total time of 2:24:02, the last few miles I had to really talk myself through them as my legs were getting pretty darn tired.

See you Monday.

Payson Park Loop but I didn't extend. My legs were just trashed this morning and they had no energy or zip at all, I felt like I was in quicksand. My average pace was 9:14 with a total time of 57:30, I finshed up with some upper body weight training and some push-ups. Heres to better days ahead.

See you tomorow.

Out to Mini Gu and back. I took yesterday off hoping it would revitalize the old legs but it didn't do a damn thing! Oh well, atleast I got her done this morning. My average pace was 8:56 with a total time of 54:47, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

I ran Payson Canton this morning with the guys, I felt  a lot better than last week and my pace was better and more even, I felt pretty good through the rollers too which was a good sign. I had  a problem navigating my damn watch this morning, after a few miles I stopped and then I forgot to start and then at Maple Dell I took a potty break and accidentally hit save instead of resume... So had a split run but it still added up to just over 11 miles, but I figured the average pace for the two runs was 7:44 with a total time of 1:26:21. So pretty decent and I seem to be trending in the right direction.

See you tomorrow.

I hit the wall at Mile 2 and it was a death march the rest of the way! I'm not going to try and anylize it to much and just chalk it up to a bad day. My average pace was way slower than I have ever been at 9:46  with a total time of  2:07:55, this was litterally all that I could  run this morning.

See you Monday.

Harrys Hill over to Woodland Hills Drive, down to Canal road and then home, I felt pretty good on the flat and on the Hilly parts. My average pace was 8:41 with a total time of 55:40, MP miles were 8:17, 7:38, 7:48.

See you tomorrow.

Payson Park Loop and it was my slowest time ever on this route. I really dont know what is going on with me but my legs seem to always feel like they have hit the wall and there is know zip or strength in them at all. Very frustrating. My average pace was really slow at 9:24 with a total time of 58:41... That average is a full minute off what my average pace should be and has been in the past... Very Strange.

See you  tomorrow.

I ran but it was pretty brutal again with my legs and my pace was slow and way off my usual average. Struggling. y average pace was 9:39 with a total time of 2:26:05, Slowest ever.

see you Monday.

Finally a decent run. I don't know how that happened but it did. I had 4 MP miles and they went like this, 8:22, 8:17, 7:49, 8:05. My average pace was 8:19 with a total time of 43:31. It was a good start to the week.

See you tomorrow.

I ran the Mini GU Corner route, I felt okay and I just traued not to push it to much but my pace was still decent. My average pace was 8:40 with a total time 53:12.

See you tomorrow.

Payson Canyon run with the boys. I really roacked it this morning and I think this is a PR for me on this route. My average pace was 7:31 with a total time of 1:23:59, I ran with Ken Krause the first 4 miles or so but then I let him go. Good run.

See you tomorrow.

I had to do just a recovery run this morning. My legs were just trashed from the 11 Mile Canyon run on Thursday. My average pace was way slow at 9:51 with a total time of 59:30.

See you monday

Out to Mini Gu Corner and back on a windy day but a nice day and I was glad I talked myself into getting out. I had 3 MP miles 8:22, 8:24, 7:51, my average pace was 8:26 witha total time of 51:51.

See you tomorrow.

Remained inside today with all the rain and Ligthening going on outside. I did 40 mintues on the elliptical and then I ran for 20 minutes on the treadmill for 2.25 miles. I finished up with some light upper body weight training.

See you tomorrow.

Out to Mini Gu and back again, it was hot and the run felt like it took forever but the pace didn't really reflect that as it was respectible. My average pace was 8:37 with a total time of 52:51. My legs just were not loose at all but hey I was able to get her done.

See you tomorrow.

Mt Nebo Half Marathon this morning. I felt pretty good but mile 5 I had to take a potty break which cost me a couple of minutes other than that I felt pretty decent. I went a little to fast on the upper half but I still held on pretty good.

Mile 1.7:49 Getting loose

Mile2. 7:45 Still trying to get loose

Mile 3 7:17 a litle to fast.

Mile 4 7:17 still to fast but feeling okay.

mile 5 8:54 Potty Break.

Mile 6 7:09 Way to fast.

Mile 7 7:27 Much better Pace.

Mile 8 7:16 a litle to fast but feeling okay.

Mile 9 7:20 Hanging in there.

Mile 10 7:53 Stopped to get a drink and take a Gu.

Mile 11 7:56 Getting tired.

Mile 12 8:05 Hanging in there.

Mile 13 8:07 Just tired mentally on this mile.

.10 8:25 Dead...

All in all it was a decent race. I just need to be better at keeping my mile splits more even and not to fast.

Ave pace was was 7:44.

See you Monday.

I ran down to Lou's track with Cindie and we ran a few laps, I still feel tired in the legs but I am just trying to get through it. My average pace was 9:03 with a total time of 38:06.
 

See you tomorrow.

I felt pretty tired and slow on this run as well. I am just hopeing for the spring to come back in the old wheels.

I felt liek crap the whole way and my legs were toast and tired the entire distance, I'm wondering how thw heck I am going to run SGM in a month. My average pace was so slow at 9:37 with a total time of  2:25:12, so thats about a minute thirty slower than just what my training pace usually is. Frustrated.

See you Monday.

I ran out past Mini Gu and then extended a little further but my wheels are still struggling and they feel like a couple of cement pillars that I'm dragging along... Oh well at least I was able to get out and run. My average pace was slow at 9:00 with a total time of 1:04:32, I finished up with some upper body weight training and some push-ups. Its a good start to the week.

See you tomorrow.

I ran some hills ths morning. I ran up Mount Loafer road, up to the mailboxes over to the top of Harrys Hill and then down that and then back to the house via canal road. I felt okay on the uphill but as soon as I hit the downhill my legs just blew up on me and then it was a death march again. I felt horrible towards the end and my pace was way slow especially down Harry's Hill it was only an 8:27 mile... I'm ususally in the 7:20 range. My average pace was 9:22 with a total time of 1:06:44, I finished up with some upper body weight training and then some push-ups. Not a feel good type of run and I felt pretty unproductive.

See you tomorrow.

I had a really good run this morning! Its been since the 1st of June since I have had a productive long run and I'll take it, its been a long haul this last little while. I had 12.25 miles that were MP miles and the rest were just easy. My average pace was 8:24 with a total time of 2:24:55. It was a great way to end the week.

See you Monday.

Out Past Mini Gu and back. I felt pretty good this morning just a little tired towards the end but all in all it was a successful run. My average pace was 8:30 with a total time of 52:19, I had 3 MP miles t 8:19, 8:15, 8:22. I finished up with some upper body weight training and some push-ups.

See you tomorrow.

I ran Harrys Hiil and then over to Woodland Hills drive back down to Canal road and then home, I felt pretty good so thats a win. My average pace was 8:37 with a total time of 55:10 and I had 3 MP miles at 8:16, 7:30, 8:06 this was on the flat. I finished up with upper body weight training and some push-ups.

See you tomorrow.

Out to Mini Gu Corner via canal road, the air was tolerable but it pains me to see this beautiful mountain still burning! Thanks to all the firefighters kicking butt on our behalf. My average pace was 8:35 with a total time of 52:46, I had one MP mile at the end at 8:13, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Out to Mini Gu and back. I felt pretty good a little Stronger toeards the end. My average pace was 8:29 with a total time of 52:07, I finisged up with some upper body weight training and some push-ups.

See you tom orrow.

I ran my long this morning. i have a head cold so that held me back just a bit feeling weaker than normal, my last 4 miles were the strongest of the day so that wa nice to end strong.  My average pace was 8:55 with a total time of 2:41:49, hopefull this will be good enough to get me through the marathon.

Se you tomorrow.

I ran to the school and picked up Cindie’s car and dropped it off at Doug Smiths in Spanish, I then ran home, between the two runs it was 7.30 miles. I had 4 MP miles at, 8:14, 8:21, 8:20, 8:21. My average pace was 8:28 with a total time of 1:01:58, I had a head wind most of the way but I got her done. 

See you tomorrow.

Felt really good and I hope thats a good sign for Saturday. MP 8:11, 7:53, my average pace was 8:12 with a total time of  28:42. Easy runs tomorrow and Thursday.

See you tomorrow.

It was a struggle on this race. I was in trouble after the halfway point. I had stomach and dizziness issues that really slowed me down and reeked havoc on me. I need to rededicate myself and get back to the real reason why I run, to try and boston qualify. I will heal up and get back to it.

See you out on the road.

Starting over... My legs were still really jacked up from the SGM last Saturday, but at least its a start. Average pace was slow at 9:39 with a total time of 33:03.

See you Monday.

Just a nice afternoon run after work, average pace was 9:00 with a total time of 29:43. I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Day two. Out to the tee and back, legs felt horrible and it felt like I was crawling but hey what you going to do complain about it or do something about it. I finished up with some leg presses, my average pace was 9:13 with a total time of 31:54.

See you tomorrow.

Highline canal route, a little uphill and then a little downhill, I flet okay on the uphill but then on the downhill I had some pain where I've been having it as of late from the bottom of my butt muscles and then halfway down my legs. So it must have something to do with going downhill because I didn't feel it on the uphill or when I'm running on the flat. Although I did feel it after the downhill on the flat so it must get weak in that area. I don't know why. My average pace was 8:55 with a total time of 29:12, I finished up with some upper body weight training.

See you tomorrow.

Salem Days 5K route started at my house, I was faster on the uphill than I was on the downhill which was kinda weird but a pleasant surprise. My average pace was 8:37 with a total time of 27:18, I finished up with lower body leg presses. Good postive run.

See you tomorrow.

I ran a little further today as I missed running yesterday. Out to mini Gu and back, my pace was better on the second half but legs weren’t happy about it. My average pace 8:44.

See you Monday. 

Big blue mailbox route along canal road, I went a little farther today. I felt decent but not spectactular. My average pace was 8:35 with a total time of 40:39, no time for my upper body workout tonight.

See you tomorrow.

I ran out to the T and back, it was Brisk out this evening but beautiful. My aveerage pace was 8:42 with a total time of 30:24. Its time to get back at it. I've been struggling the last year or so getting out the door and being motivated and consistent, I need to change that.

See you tomorrow.

I ran the High line Canal Route but I extended out to Woodland Hills Drive, I felt a little choppy at the first but then better after I loosned up. My average pace was 8:41 with a total time of 40 :19, it was another beautiful day.

See you tomorrow.

Mailbox route, I felt decent on the uphill and downhill alttle tired towards the end. My average pace was 8:39 with a total time of 49:29 I finished up with some upper body weight training ans some push-ups.

See you tomorrow.

I ran out to Mini Gu Corner and back, my legs were fine going out but then pretty tired on the way back. It was still good to get out and keep the demons at bay so to speak. My average pace was 8:47 with a total time of 53:53, I finished up with some upper weight training and some lower body strength training and some push-ups.

Highline canal route. I felt okay for an out of shape old man. I had 2 MP miles @ 8:09, 8:14, I finished up with some upper and lower body weight training and some push-ups. It was a good start to the week.

See you tomorrow.

I ran out to Mini Gu and back, whsat a pleasant surprise this morning pace was consistent and not labored at all. Average was 8:22 with a total time of 51:24, Upper and lower body weight training and then some push-ups.

See you tomorrow.

I ran pretty little hill this morning, and then back to the house. I had a tail wind on the way back which was really nice so I had some MP miles on those. 8:17, 8:11, 7:59. I felt good for a change which is a nice feeling.

See you tomorrow.

Out to mini Gu Corner and back after work, I ran into my brother and we chatted for a bit... It sure gets dark fast after 4pm. I'm not feeling real great I have picked up s cough and am feeling a little slow weak. My average pace was 9:00 with a total time of 55:16

See you tomorrow.

Skiing with Ethan for 4 hours.

I picked up a Cough on Tuesday and then it progressed into a sinus infection so I desided to try and sweat it out of me. I was headed out to Mini Gu but when I hit the T I was having a hard time breathing so I turned back. Pace was slow and easy at a 9:08 average and then a total time of 31:41, I feel like crap but oh well at least I got something in. I also did some one legged squats to finish up on the Bowflex. 

See you Monday

I havent ran since the the 1st of December... I was sick for a good 3 weeks and I have had some rib pain but I got her done today and I huess its a start. I finhed yup with some upper and lower body weight training and some push-ups. My average pace was 9:07 with a total time of 31:36.

See you monday.

I ran the Salem Days 5K route in reverse. I felt pretty decent but a little tired coming up 100 east, average pace was 9:02 with a total time of 29:10, I finished up with some upper body and lower body weight training.

See you Tomorrow.