"A Hefty Hunk Of Steamin Junk"

American Fork Half

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Location:

Salem,Ut,USA

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2006 Ogden Marathon 4:19:33.

2006 St. George 4:05:31

2007 Riverwoods 1/2 Marathon 1:34:47

2007 Speedy Spaniard 10K 43:20

2007 Riverwoods 10 mile race 1:12:38

2008 St George Marathon 3:43:37 

2012 Spectrum 10K 43:54

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

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

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

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

Short-Term Running Goals:

 2024:

I'd like to just run more overall. 

Be more consistent.

Work on Speed.

Cross Train.

Run More races.

Long-Term Running Goals:

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

Personal:

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

Favorite Blogs:

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Miles:This week: 21.71 Month: 99.31 Year: 563.80
Kayano 29 Red/Blue Lifetime Miles: 136.15
Nimbus 25 Blue MS Lifetime Miles: 199.18
Nimbus 25 Blue New Lifetime Miles: 167.26
Nimbus 26 Dark Blue Lifetime Miles: 153.75
Nimbus 26 Grey Lifetime Miles: 60.26
Cumulus 26 Lifetime Miles: 21.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1157.21246.033.000.0033.301439.54
Kayano 25 Dark Blue Miles: 94.00Nimbus 19 Red & Blue Miles: 12.15Kayano 23 Grey-Blue Miles: 23.27Nimbus 20 Boston Blue Miles: 61.81Kayano 24 Blue & Yellow Miles: 69.53Nimbus 21 Blue Miles: 183.80Kayano 24 Blue & Yellow Miles: 5.16Nimbus 21 Red Miles: 160.84Numbus 21 Yellow & Black Miles: 248.15Nimbus 21 Grey Miles: 191.27Kayano 26 Gray Miles: 40.20Nimbus 21 Bright Green Miles: 113.10Nimbus 21 Lite Blue Miles: 94.67Kayano 25 Grey & Black Miles: 64.76Nimbus 22 Blue Miles: 26.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

It was too cold outside for my old muscles so I hit the ellipitcal for 4 minutes, I just kept the pace steady and upbeat

See you tomorrow.

Kayano 25 Dark Blue Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

30 minute treadmill run with some upper and lower body weight training to finish up, along with some push-ups. At least I didn't let the day get away with out doing nothing so that is a plus.

See you tomorrow.

Nimbus 19 Red & Blue Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

Out to the T and back after work, I felt better on the way back than I did on the way out but its all good and I'm glad I got out. My average pace was 8:56 with a total time of 31:05.

See you tomorrow.

Kayano 23 Grey-Blue Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

My goal was to run for 60 minutes or 6 miles which ever came first, I settled on the 6 miles which is double my volume for the week. My average pace 8:58 with a total time of 54:54, I finished up with some upper and lower body weight training and some push-ups. I have had a good consistant week. Its a good start.

See you Monday.

Nimbus 20 Boston Blue Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No time today.

See you tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.150.000.000.000.004.15

Out past the T and toward Power house road. It was a beautiful afternoon shorts and no beanie and I out my gloves away on the way back. I felt okay just trying to work my way back and i know its going to take some time. My average pace was 8:47 with a total time of 36:22.

See you tomorrow.

Kayano 24 Blue & Yellow Miles: 4.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

40 Minutes on the elliptical with some upper body weight training to finish up.

See you tomorrow.

Nimbus 19 Red & Blue Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.300.000.000.000.005.30

Pretty little hill and back to the house via canal road, I felt okay but juts trying to get back at it. My average pace was 9:08 with a total time of 48:22, I did some strength training on the bowflex to finish.

See you tomorrow.

Kayano 25 Dark Blue Miles: 5.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.850.000.000.000.004.85

Out towards Payson and back via canal road, my breathing was a lot better than yesterday which was nice. I finished up with some upper and lower body weight training on the Bowflex. My average pace was 8:57 with a total time 43:03.

See you tomorrow.

Nimbus 20 Boston Blue Miles: 4.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.150.000.000.000.003.15

I started out past the stake Center but the storm was rolling in so I turned around and just stayed close to the house. It statred to hail so I headed for home and got home just intime to watch the light show. My average pace 8:56 with a total time of 27:57.

See you tomorrow.

Kayano 24 Blue & Yellow Miles: 3.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

Out to Mini Gu corner and back via canal road, I flet okay but I was a little tired towards the end. I finished up with some upper and lower body weight training, my average pace was 9:08 with a total time of 55:39.

See you Monday.

Kayano 25 Dark Blue Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.150.000.000.003.005.15

To snowy outside so I hit the ellitical for 30 minutes and then 2 miles on the treadmill, I finished up with some upper and lower body weight training and some psuh-ups. Its a good start to the week.

See you tomorrow.

 

Nimbus 19 Red & Blue Miles: 5.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.000.005.20

Out towards Mini Gu Corner but I stopped short, My average pace was 8:52 with a total time of 45:52. I finished up with some upper and lower body weight training and some push-ups, my pace was a little better today and so was my breathing... Baby Steps.

See you tomorrow.

Kayano 25 Dark Blue Miles: 5.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Skiing today. Pushed it pretty hard.

See you tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.150.000.000.000.008.15

I ran a little Farther out to Gu Corner and back via canal road, my legs felt pretty good and I can see that the strength training is starting payoff, I just have to stay with it. My aveage pace was8:53 with a total time of 1:12:18, I finished up with some upper and lower body weight training and some push-ups.

See you Monday.

Kayano 24 Blue & Yellow Miles: 8.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Upper Body weight training and some push-ups.

see you tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.251.000.000.000.005.25

Ouit towards Mini Gu but I stopped short, I did a couple of quicker Pick-ups on the last mile and I had a pretty good Split on that mile, 7:53. My average pace was a little better today overall at 8:34 with a total time of 45:00 minutes flat. I finished up with some Squats.

See you tomorrow.

Kayano 25 Dark Blue Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Upper body weight training and some push-ups.

See you Tomorrow.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.300.000.000.000.005.30

I ran Pretty Little Hill Via canal road this morning. I can't believe how beautiful it is in the mornings, I felt okay put the pace weas slower but thats okay. My average pace was 8:49 with a total time of 46:27, I finished up with some squats and leg raises and some push-ups.

See you tomorrow.

Nimbus 21 Blue Miles: 5.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.202.000.000.000.009.20

Out past Gu Corner and back, I ran some 400 Intervals the last few miles on tired legs. My pace ws decent comnsidering I'm not in great shape, my average pace was 8:37 with a total time of 1:19:32, I finished up with some upper and Lower body weight training. It was a good way to finish up the week.

See you Monday

Kayano 25 Dark Blue Miles: 9.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.000.005.20

Out towards Payson and back via canal road, I did not feel real great but I was able to finish. My average pace was 8:52 with a total time of 45:48, I finished up with some upper body weight training ans some push-ups. It is a good start to the week.

See you tomorrow.

Nimbus 20 Boston Blue Miles: 5.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.160.000.000.000.005.16

Out towards Mni Gu But I stopped short, pace was way off and way slower than normal and I had no energy, go figure... My average pace was 9:15 with a total time of 47:47, I finished up with some leg raises and some squats.

See you tomorrow.

Kayano 24 Blue & Yellow Miles: 5.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.150.000.000.000.004.15

It was a Blizzard out there after work, It was clear every where else but over Salem... It was slow going with slick roads and crazy drivers. My average pace was 9:21 with a total time of 38:49, I finiashed up with my upper body weight training and some push-ups.

See you tomorrow.

Kayano 23 Grey-Blue Miles: 4.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.301.000.000.000.005.30

Pretty Little Hill and Back to the house, legs still feel like concrete blocks but I got her done. My average pace was still slower at 8:50 with a total time of 46:45, I finished up with some leg raises.

See you tomorrow.

Kayano 25 Dark Blue Miles: 5.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.200.000.000.000.009.20

Out Past Gu Corner and down into the river bottoms, I felt okay thorugh about 6 miles and then I hit a wall of wind and it was a death March the rest of the way. I had a pretty good week though so that is a positive to take a way. My average pace was slower than last week at 8:59 with a total time 1:22:14, I finished up with some upper and lower body weight training and some push-up.

See you Monday.

Nimbus 21 Blue Miles: 9.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.152.000.000.000.005.15

New route which included the Salem 5K route, I felt pretty darn good and it felt good to get up in the morning and finally over come my fear of dark morning runs... My average pace was 8:39 with a total time of 44:27, I finished up with some lower body weight training and some squats.

See you tomorrow.

Nimbus 20 Boston Blue Miles: 5.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.261.000.000.000.006.26

Payson Park loop but I didn't extend all the way to the park, I felt okay and my plan is to start running 6's from here on out. I hope I have a better week than last week. My average pace was 8:40 with a total time of 54:13, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Kayano 24 Blue & Yellow Miles: 6.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

Out to Mini Gu Corner in the blizzard snow, it was a trial but it was fun and in its own way it was a beautiful morning. My average pace was nice and slow at 9:16 with a total time of 56:44, I finished up with some lower body weight training.

See you tomorrow.

Kayano 25 Dark Blue Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.160.000.000.000.004.16

Just a quick easy run as I am going skiinf with my son Ethan today and I didn't want to over do it. My average pace was 9:03 with a total time of 37:38, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Kayano 23 Grey-Blue Miles: 4.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.000.006.25

Salem 5K Route but I extended, my average pace was still a little slower than normal at 8:53 with a total time of 55:26. I finished up with some lower body weight training, squats and leg raises. Hopefully my pace will come around after some consistancy.

See you tomorrow.

Nimbus 21 Blue Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.200.000.000.000.0010.20

Out past Gu Corner and down into the river bottoms and back to the house... It was supper cold and my body would not cooperate, I just was in survival mode most of the run. My ear buds were so cold they couldn't connect to my so I ran the whole way with out music which was so much fun. NOT! My average pace was 9:17 with a total time of 1:33:18. Hopefully as my miles increase my pace will get faster.

See you Monday.

Kayano 25 Dark Blue Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.152.000.000.000.006.15

Out to Mini Gu corner and back via canal road, I ran some pick-ups on the way back and I felt like I did pretty well. My average pace was 8:33 with a total time of 52:26, I finished up with some lower body weight training.

See you tomorrow.

Nimbus 21 Blue Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.213.000.000.000.006.21

Salem Days 5K extended, I had a hard time getting out of bed this morning but I was able to over come the demons so to speak. It took me about a mile before I actually got into the run and I was fine after that. I had 3 MP miles at 8:20, 8:20, 8:08 with an average pace of 8:41 and a total time of 53:41, i finished up with upper body weight training and some push-ups.

See you tomorrow.

Nimbus 20 Boston Blue Miles: 6.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.151.000.000.000.006.15

Out to Mini Gu and back, I wasn't feeling real great at first but then as the run went on I seemed to feel better. My average pace was 8:40 with a total time of 53:10, I finished up with some lower body weight training.

See you tomorrow.

Kayano 24 Blue & Yellow Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.160.000.000.000.004.16

Just a little out and back on canal road, I didn't run on Monday so I wanted to get a little bit in this morning, and with the weather coming in tomorrow I don't know if I will be able to run in the morning. My average pace was nice and easy at 9:12 with a total time of 38:15, I finished up with some upper body weight training and some pus-ups.

See you tomorrow.

Nimbus 21 Blue Miles: 4.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.150.000.000.000.008.15

Out to Gu Corner and back, legs were opretty dead the whole way especially the last mile death march. My average pace was slow at 9:04 with a total time of 1:13:51, it was a nother steady week with 30 plus miles so that is something to build on.

See you Monday

Kayano 23 Grey-Blue Miles: 8.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.001.250.000.000.006.25

Out towards Payson park via canal road, I felt better on the way home and I had 1.25 MP @ 8:15. My average pace was 8:40 with a total time of 54:05, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Kayano 25 Dark Blue Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

Out to Mini Gu Corner and back via canal road, Legs were a little tired from the late run yesterday afternoon, but I got her done. My average pace was slower at 8:54 with a total time of 54:38, I finished up with some lower body weight training.

See you tomorrow.

Nimbus 21 Blue Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.403.000.000.000.006.40

I havent ran Harry's Hill in a while so I went for it, my breathing was way off and labored and kinda scary but my legs handled it fine. I don't know what was up with breathing but hopefully its just not enough hill training. My average pace was 8:40 with a total time of 55:28, I finished up with some lower body weight training. I had 3 MP miles 8:17, 7:37, 8:08, it wasn't my fastest on this route but at least its a start.

See you yomorrow.

Kayano 24 Blue & Yellow Miles: 6.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.310.000.000.000.003.31

Just a nice easy run on my Lunch, I finished up with some upper body weight training and some push-ups. I just ran half my usual mileage as not to over do it but I needed another day of running, my average pace was 8:49 with a total time of 29:13.

See you tomorrow.

Kayano 23 Grey-Blue Miles: 3.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.160.000.000.000.0010.16

Out past Gu Corner and down into the river bottoms, just slow and steady but the last mile my legs were really feeling it. My average pace was 8:53 with a total time of 1:30:12, I need to get more consistant and I need to lose about 10 pounds too. I think that has a lot to do with all my issues, slower pace and etc.

See you Monday.

Nimbus 21 Blue Miles: 10.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.204.000.000.000.007.20

Payson Park Loop in the afternoon, and I extended all the way to the park for the first time in a long time. I flet pretty good on the way back with 4  MP miles and they went like this, 8:11, 8:02, 8:15, 8:17. I finished up with my upper body weight training and some push-ups.

See you tomorrow.

Nimbus 21 Blue Miles: 7.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.254.000.000.000.007.25

Out Past Mini Gu Corner and back. I ran into Bigfoot again! He's real folks! I had another upbeat run this afternoon, my average pace was 8:25 with a total time of 1:00:44. I had 4 MP miles in the middle, 8:15, 8:11, 8:21, 8:12, I finhsed up with some lower body weight training with some squats.

See you tomorrow.

Kayano 25 Dark Blue Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.254.000.000.000.007.25

Harrys Hill via Canal road. I was a little better on the way up and my breathing was way better on the uphill and on the down hill, I was able to turn back the clock a little today which was a pleasant surprise. My average pace was 8:36 with a total time of 1:02:02, I had 4 MP miles and they went like this, 8:02 mild downhill and flat, 7:16 downhill and flat, 7:52 flat, 8:14 this last one was just on the flat and easy.  I finished up with some lower body weight training.

See you tomorrow.

Nimbus 21 Blue Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.350.000.000.000.004.35

I decided to run a little this afternoon before my upper body strength training session, and it was a beautiful day too. I kept the pace easy but steady out towards Payson via canal road, my average pace was 8:39 with a total time of 37:23. I Finished up with some upper body weight training and some push-ups.

See you tomorrow.

Nimbus 20 Boston Blue Miles: 4.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.150.000.000.000.008.15

Out to Gu Corner and back, I woke up later so i cut the run a little short but I still had a decent week. My average pace 8:38 with a total time of 1:10:13.
 

See you Monday.

Nimbus 21 Blue Miles: 8.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.153.000.000.000.006.15

Mount Loafer school up to the Mailboxes and then down Woodland Hills Dr to Canal road and then home, tacked on a little more to get over 6 miles. I felt a little tired on the uphill but then on the downhill and the flat I felt pretty good. 3 MP miles were 7:22 Downhill, 8:03 Flat, 7:58 Flat, my average pace was 8:38 with a total time of 53:05, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Nimbus 21 Red Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.152.000.000.000.005.15

I tried the best I could to keep the wind at the my back but it was still pretty strong and difficult, but I was able to get it done. I had a couple of MP miles with the wind, 8:08, 8:18 I had an average pace of 8:50 with a total time of 45:29. I Finished with some upper body weight training and some push-ups.

See you tomorrow.

Nimbus 21 Blue Miles: 5.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.154.000.000.000.006.15

I just had time to run out to Mini Gu Corner and back. Motivation has been lacking this week but I hope next week is better. My pace was great today, my average pace was 8:22 with a total time of 51:36. I had 4 MP miles at 8:11, 8:18, 8:15, 7:59, I finished up with some upper and lower body weight training and some push-ups. Heres to a better week next week.

See you Monday

Nimbus 21 Blue Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.003.250.000.000.006.25

Out towards Payson and back on canal road, Pace was a lot better on the inward half. My average pace was 8:32 with a total time of 53:20, I had 3.35 MP miles, 8:15, 8:21, 8:05 I finished up with some ujpper body weight training and some push-ups.

See you tomorrow.

Nimbus 21 Red Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

Out to mini Gu Corner and back via canal road, Pace was slower this morning with the short turn around from yesterdays run. It was still a good run especially where it was a morning run... My average pace was 8:48 with a total time of 53:59, I finished up with some lower body weight training and some push-ups

Nimbus 21 Blue Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.003.350.000.000.006.35

Mailbox route and then dwon Woodland Hills Drive to Canal road and then home, I was way slower on the uphill this week than last week. It was pretty brutal really. But I was faster on the flat so that was a plus. My average pace was 8:44 with a total time of 53:30, I had 3 MP miles at 7:22, 7:56, 7:49 .35 8:18. I finished up with some upper body weight training  and some push-ups.

See you tomorrow.

Nimbus 21 Blue Miles: 6.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.250.000.000.000.0011.25

Out Past Gu Corner and down into the riverbottoms and then back home, I felt pretty darn tired the last few miles but I was able to complete the run. My average pace was 8:47 with a total time 1:38:44, I finished up with some upper body and lower body weight training.

See you Monday.

Nimbus 21 Red Miles: 11.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.152.000.000.000.006.15

I was finally able to get a run in on this foot of mine which I injured working in the yard on Monday. I just took it easy and didn't go to far on this foot. My average pace was pretty darn good for two weeks off at 8:28 with a total time was 52:02 I finished with some upper and lower body weight training.

See you Monday.

Nimbus 21 Blue Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.351.000.000.000.005.35

Pretty Little Hill after work, I felt better on the second half of the run. My average pace was 8:40 with  total time of 46:17, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Nimbus 21 Red Miles: 5.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

To wet outside for me si I ran the Elliptical for 50 Minutes and then lower body weight training, good workout.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.152.000.000.000.006.15

Out Past Mini Gu Corner and back to the house. I had some serious Bowel trouble with about a mile to go but I was able to get back to the house in time. I hate that! My average pace was 8:27 with a total time of 51:42, I had 2 MP miles @ 8:15, 8:20, I finished up with some loer body weight training.

See you tomorrow.

Nimbus 21 Blue Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.150.000.000.000.0010.15

Out to the riverbottoms and back, pace was a little ladored but still I am trending in the right direction I just need to get ba little more consistant. My average pace was 8:48 with a total time of 1:29:21, I finished up with some upper and lower body weight training and some push-ups.

See you Monday.

Numbus 21 Yellow & Black Miles: 10.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.000.006.25

Payson park loop this Morning but I stopped short of the rollers, I was a slow poke this morning but I got her done. My average pace was 8:44 with a total time of 54:32, I finhsed up with some upper body weight training and some push-ups.

Nimbus 21 Blue Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

My legs were pretty tiored this morning for some reason, but I was able to get her done. Out to Mini Gu corner and back to the house, my average pace was slow at 9:08 with a total time of 56:07... I finished up with my lower body weight training. Stomach was upset most of the run.

See you Tomorrow.

Nimbus 21 Red Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.203.000.000.000.006.20

I ran some hille at lunch, I wasn't feeling real great with all my allergies! It really zaps my energy but I did my best inspite of that. I had 3 MP miles at 7:17 all downhill, 8:02 flat, 8:15 Flat, my average pace was 8:38 with a total time of 53:32... I took it easy on all the uphill parts, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

Out to mini Gu and back. Pace was slower than normal as my allergies were just kicking my but, my average pace was 8:44 with a total time of 53:33.

See you tomorrow.

Nimbus 21 Blue Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.000.003.30

Salem 5K Race route. I just ran nice and easy and didn't try to push it, I'm going to start adding ina a friday run form here on out. My average pace was 8:55 with a total time of 29:22, and then I did my upper body weight training and some push-ups.

See you tomorrow.

Kayano 25 Dark Blue Miles: 3.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.350.000.000.000.0013.35

I just grinded this run out... Between the head cold and allergies and not a lot of sleep and higher mileage my old legs were feeling it. My average pace was 8:56 with a total time of 1:59:00, I also did some lower body weight trainingto finish up. My pace was a little quicker towards the end, it was still slower than I would like but I felt a little stronger towards at the end.

See you tomrrow.

Numbus 21 Yellow & Black Miles: 13.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.000.006.25

Out towards Payson Park but I cut out the rollers, I was tired and slow on the way out but my pace was a little better on the way back home with a negative split. My average pace was 8:53 with a total time of 55.24, I finished up with sone upper body weight training and some push-ups.

See you tomorrow.

Nimbus 21 Red Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

It was a rough run this morning... Legs were so damn tired I just ahd to grind it out, my average pace was slow at 9:02 with a total time of 55:24.

See you tomorrow.

Nimbus 21 Blue Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.503.000.000.000.006.50

Hills. I felt pretty rough on the uphill, my legs were fine but the old lungs were not, I felt really good on the downhill section. On the flat my legs were decent but my lings and breathing were really labored but it was still my best time on this route so thats a plus. I had 3 MP miles 7:19 downhill, 7:23 flat, 7:33 flat , average pace was 8:24 with a total time of 54:22. I finished up with my upper body weight training and some push-ups.

See you tomorrow

Nimbus 21 Red Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

Out to Mini Gu Corner and back via canal road, my legs were oretty trashed still from the late hard run last night but I was going to be in no hurry anyway so the pace was about right. My average pace was 9:01 with a total time of 55:18, I finished up with some lower body weight training.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

Easy Friday out to the T and back, pace was easy at 9:03 with a total time of 31:19.

See you tomorrow.

Kayano 25 Dark Blue Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.100.000.000.000.0013.10

Same route as last week and I just grinded it out for the most part, I felt okay at times but then not so good at times too. My average pace was slower than I'd like at 9:00 with a total time of 1:58:04, I finished up with some upper body weight training and some push-ups.

See you Monday.

Nimbus 21 Red Miles: 13.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.005.150.000.000.006.15

Pretty good run this  morning, my legs wanted to run so I let them. Pace was up beat and felt comfortable. I had 5 MP miles at 8:20, 8:09, 8:16, 8:18, 8:03, my average pace was 8:23 with a total time of 51:34.

See you tomorrow.

Kayano 24 Blue & Yellow Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.000.006.25

Out towards Payson and I got caught in a massive rain storm so it was pretty brutal, my average pace was slow at 8:49 with a total time of 54:47 I finished up with some upper body weight training.

See you tomorrow.

Nimbus 21 Blue Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

Out past Mini Gu and out towards Gu Corner, legs were super tired and just trashed but I grinded it out, it was still a beautiful Morning and I'm glad I was able to get out. My average pace was 8:52 with a total time of 1:03:49, I finished up with some lower body weight training.

See you tomorrow.

Nimbus 21 Red Miles: 7.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.000.005.15

My back ios all messed up so I just took it easy running along canal road, pace was slow because of my damn back. My average pace 9:08 with a total time of 46:59, I finished up with some upper body weight training and some push-ups... I hope my back loosens up. I have this from time to time and I just have yto get through it.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 5.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.521.000.000.000.0015.52

Considering the back issues that I have had this week I'll take it, my pace was stronger at the end and I felt pretty good really... I just would like my pace a little quicker but I think I am on the right track. My average pace was 8:45 with a total time of 2:15:51, it was a good end to the week.

See you Monday

Kayano 24 Blue & Yellow Miles: 15.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

I felt awful this morning. Damn Back! Not to Mention that I had to play Peek a boo the last mile or so... Not Fun! My average pace was a snails pace at 9:11 with a total time of 1:05:57, I finished up with Lower body weight training.,

See you tomorrow.

Numbus 21 Yellow & Black Miles: 7.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.151.000.000.000.007.15

I ran uo to the mailboxes via Mt Loafer school, over to the top of Harrys hill and then down that and home via canal road. I didn't feel real great but I got her done. My average pace was slower at 8:56 with a total time 1:03:47, I finished up with my upper body weight training and some push-ups.

See you tomorrow.

Nimbus 21 Red Miles: 7.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.210.000.000.000.007.21

Out towards Gu Corner but I stopped a little short... I felt tired pretty much the whole way but I stayed with it and did my best, I have just been slow this whole week. My average pace was 8:52 with a total time of 1:04:04, I finished up with my lower body weight training.

See you tomorrow.

Nimbus 21 Blue Miles: 7.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.600.000.000.000.0013.60

I waited for the weather to clear and headed out, I didn't feel real great at times but not bad either at times, I just got her done. My average pace was still slower at 8:46 with a total time of 1:58:51, I finished up with my upper body weight training and some push-ups. I missed a few days this week so i need to pick it up next week again.

See you Monday

Kayano 24 Blue & Yellow Miles: 13.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.253.000.000.000.006.25

Out towards Payson Park and back but I cut out the rollers, head wind on the way out and then a tail wind on the way back. My average pace was 8:33 with a total time of 53:17, I had 3 MP miles at 8:05, 8:11, 8:03, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Nimbus 21 Blue Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

Out towards Gu Corner and back via canal road, pace was a little slow with the quick turn around in runs. My average pace was 8:45 with a total time of 1:03.00 even, I finished up with some lower body weight training.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 7.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.151.000.000.000.007.15

Hills, Hills, Hills... I didn't feel at all good this morning but a good grinding run is fine to, it builds charactor right. My average pace was slow at 9:11 with a total time of 1:05:37, I finished up with some upper body weight training.

See you tomorrow.

Nimbus 21 Red Miles: 7.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.007.650.000.000.0014.65

I felt really good this morning, pace was comfortable and not labored at all. Best Long run pace wise since last year. My average pace was 8:22 with a total time of 2:02:29, I had 7.65 MP Miles. 8:15, 8:12, 8:21, 8:11, 8:12, 8:05, 7:53, 8:18, it was a great way to end the week. I just need to start getting a little more consistant with my weekly runs.

See you Monday.

 

Numbus 21 Yellow & Black Miles: 14.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.003.300.000.000.006.30

Out towards Payson Park and back but I cut the rollers out, I felt a little sloppy on the way out but then on the way back I felt pretty good. I had 3.3 in MP Miles, 8:18, 8:18, 7:53, 8:12, I finished up with some upper body weight training and some push-ups. Its a good start to the week.

See you tomorrow.

Nimbus 21 Blue Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.003.150.000.000.008.15

I ran out to Gu Corner and back this afternoon, it was to rainy this morning for me. My average pace was pretty good at 8:25 with a total time of 1:08:17, I had 3 MP miles in the middle at 8:11,8:15, 8:17, .15 7:59.

See you tomorrow.

Nimbus 21 Red Miles: 8.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.750.000.000.000.006.75

I just took it easy this morning, I ran along canal road and just tried to keep the pace nice and easy. My average pace was 8:54 with a total time of 1:00:01, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 6.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.003.300.000.000.007.30

Harrys Hill Via Canal road and the Stake Center, I felt decent on the way up but not so good on the downhill portion... I picked it up the last few miles on the flat so that was a pleasant surprise, my average pace was 8:48 with a total time of 1:04:11. I finished up with some lower body weight training.

See you tomorrow.

Nimbus 21 Blue Miles: 7.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

Easy Fridays out to the T and back via canal road, pace was easy and slow at 8:46 with a total time of 30:45, I finished up with some upper body weight training  and some psuh-ups.

See you tomorrow.

Kayano 25 Dark Blue Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.002.600.000.000.0014.60

Usual route on Saturday and I was pretty tired but I was faster and stronger towards the end again, just not as fast and strong as last week. My average pace was slower too at 8:44 with a total time of 2:07:35, it was a pretty decent week for me mileage wise.

See you Monday.

Numbus 21 Yellow & Black Miles: 14.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.003.260.000.000.006.26

Payson park loop but I cut out the rollers, I felt good on the way back so i picked up the pace and i had 3.26 MP miles at 8:06, 8:06, 7:59, 8:03. I finished up with some upper body weight training and some push-ups. Beautiful afternoon.

See you tomorrow.

Nimbus 21 Blue Miles: 6.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.250.000.000.000.007.25

Out towards Gu Corner via canal road, Legs were not cooperating this morning but I got her done. My average pace was slower at 8:41 with a total time of 1:02:47, I finished up with some lower body weight training.

Kayano 25 Dark Blue Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.250.000.000.000.007.25

I just ran a long Canal road and it was a tough struggle this morning... I just had no energy for some reason, but I was able to get it done. My average pace was still slower than I would like at 8:39 with a total time of 1:02:35, I finished up with some upper body weight training and some psuh-ups.

See you tomorrow.

Nimbus 21 Red Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.254.000.000.000.007.25

Harrys Hill and then Back to the house all via canal road and the stake center, my legs were super tired on the way out but then on the way back they seemed to get better. I had 4 MP miles at 8:19 uphill for half and then downhill, 7:52 mostly downhill, 8:02 on the flat, 8:05 on the flat.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.005.330.000.000.0015.33

Usual Saturday route, I felt pretty darn good the whole way and the last 4 miles I picked up the pace to MP. Those miles were, 8:17, 8:14, 8:14, 8:09 and mile 10 was an 8:20 and then .33 8:20... My average pace was pretty staedy at 8:27 with a total time of 2:09:39, it was a good way to end the week.

See you Monday

Numbus 21 Yellow & Black Miles: 15.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.003.260.000.000.006.26

Afetr worj run out towards Payson Park but I didn't extend, pace was easy on the way out but then on the way back the old lags wanted to run so i let them... I still held back a bit but the pace weas comfortable, My average pace was 8:27 with a total time of 52:55, MP miles at 8:14, 8:06, 8:06, .26 8:20. Hot today for a change which was nice.

See you tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.434.000.000.000.007.43

Ran Payson Canyon with the Spanish Fork Group, I took it easy on the way down for the foirst time, ran with Tommy most of the way. I tacked on another mile when I got home, my average pace was 8:18 with a total time of 1:01:44. MP miles were 8:06, 7:59, 8:11, 8:18, I really tried not to push it all.

See you tomorrow.

Nimbus 21 Red Miles: 7.43
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.150.000.000.006.15

I Ran in the afternoon just to run the stiffness out from the canyon run yesterday, my legs responded pretty good really. A little stiff but not bad, my average pace was 8:33 with a total time of 52:14, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Nimbus 21 Blue Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.250.000.000.000.007.25

Out towards Gu Corner and back vua canal road, I kept the pace easy mainly because my legs were pretty tired. My average pace was 8:44 with a total time of 1:03:05, it was a beautiful morning.

See you tomorrow.

Nimbus 21 Red Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.001.240.000.000.0013.24

Usual route on Saturday. I was a little tired on this one but with the race next Saturday I didn't wasnt to over do it this  morning. My average pace was 8:38 with a total time of 1:54:12, now a little taper next week and then get the done and see how I do.

See you Monday.

Nimbus 21 Grey Miles: 13.24
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.200.000.000.006.20

Highline canal road over to Harrys Hill and then back to the house via the Stake Center, I felt pretty good with 2 MP miles at 8:17, 8:14. My average pace was 8:44 with a total time of 54:01, I finished up with my upper body weight training and some push-ups. I love it when I feel like I have a good run and my watch says that it was unproductive... HAHA

See you tomorrow.

Nimbus 21 Blue Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.000.005.20

Just nice and easy this morning out past the T via canal  towards Mini Gu and back to the house. Just a little taper this week down to the race on Saturday, my avereage pace was 8:39 with a total time of 44:52.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 5.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

Out towards Payson past the old barn, I didn't feel real great this morning but I got her done. Tapering is a little tricky but I know I need to do it, my average pace was 8:57 with a total time of 36:46, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

 

Nimbus 21 Red Miles: 4.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.001.400.000.000.002.40

Just shaking out the legs for tomorrow. They Feel ready just a little soreness in my right IT band that I have been dealing with the last little while. Average pace was 8:05 with a total time of 19:15 with  a MP mile on the way back, 7:50.

See you tomorrow.

Nimbus 21 Grey Miles: 2.40
Race: American Fork Half (13.1 Miles) 01:40:27, Place overall: 281, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0013.100.000.000.0013.10

I felt pretty darn good on this race. I had a 6 minute PR from last year and I really did well. I felt my Dad on several occasions and I truley do miss him lots! Cancer sucks! Splits are below.

1. 7:44 right where I need to be just trying to loosen up with the cold air.

2. 7:41

3. 7:51

4. 7:27 A little to fast.

5. 8:13 I had a quick Potty Break. Went as fast as I coulkd

6. 7:00 Way to fast and I was trying to catch up.

7. 7:24 Still to Fast but feeling good.

8. 7:29 Still to Fast but pretty much downhill.

9. 8:01 Some rollers here.

10. 7:50 Spot on where I wanted to be.

11. 7:54 Some uphill on this one so I was really pleased.

12. 7:54 a little tired but hanging in there.

13.7:39 Down hill But just enjoying the momment.

.05  7:30

Race distance seemed short but I'll take it.

See you Monday.

 

Numbus 21 Yellow & Black Miles: 13.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.000.003.30

Just trying to shake out the sorenes of race. My right Hammy is pretty damn tight but other than that everything seems about the right amount of soreness. No donwhill training this week, just easy and in recovery mode. My average pace was noce and easy at 9:10 with a total time of 30:14, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Nimbus 21 Grey Miles: 3.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.002.250.000.000.007.25

Out past Mini Gu Corner and back to the house vis canal road, my legs are recovering very nicely fomr the race. I had a couple of MP miles that I wasn't really trying to do, 8:09, 8:17, my average apce was 8:30 with a total time of 1:01:29. I finished up with some upper body weight training and some push-ups, feeling pretty good.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.001.260.000.000.007.26

Highline canal road over to Pretty little hill and then home Via Salem canal toad, pace was a little slower this morning but I got her done. IT Band was a little sorer today. My average pace was 8:43 with a total time of 1:03:15, I had one MP mile @ 8:20, I finished up with some lower body weight training.

see you tomorrow.

Nimbus 21 Blue Miles: 7.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.100.000.000.000.0015.10

I hit the wall at mile 10 today, I must still be recovering from the race a week ago. I ran my usual Saturday route, my average pace was 8:50 with a total time of 2:13:16 I finished up with some upper and lower body weight training and some push-ups. Time to start pushing up the long runs the rest of the way to St Goerge.

See you Monday.

Nimbus 21 Grey Miles: 15.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.000.006.25

Lunch run out towards Payson via canal road, It was for sure warm but very tolerable. My Hamstring was pretty darn tight but it loosened up as I went a long and my IT band was jujst hanging in there for the  most part. My average pace was 8:41 with a total time of 54:03 and I finished up with my upper body weight training.

See you tomorrow.

Nimbus 21 Red Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.001.250.000.000.007.25

I wanted to run with the Boys down Payson Canyon but I decided to stay down on the flat in Salem for another week and then next week I'll start running down the canyon, I'm just trying to nurse this Hamstring for another week. My average pace was 8:33 with a total time of 1:01:39, I finished up with some lower body weight training.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.352.000.000.000.006.35

I ran up Loafer Canyon but I didn't go all the way to the gate... Maybe next week. I felt decent on the way up but on the way down I felt really horrible, just super tired leg. My average pace was 9:20 with a toatl time of 59:00, I had 2 MP miles on the way down but they were way slower than I have ever had on this route, 8:14, 8:20. usually I am in the 7:20 range on these miles, hence the tired legs... Upper body workout and push-ups to finish up.

See you tomorrow.

Nimbus 21 Grey Miles: 6.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.251.000.000.000.007.25

The old legs are still a little heavy and tired but they are hanging in there. Out past Mini Gu Corner and back via the stake center, ITband was a little more sore this morning but the hamstring was a lot better which was a positive, I finished up with some lower body weight training.

See you tomorrow.

Nimbus 20 Boston Blue Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.154.000.000.000.0018.15

I felt better this week at the end of the run which was nice with my last 4 or so at MP... My average pace was 8:42 with a total time of 2:37:42, MP miles were at the end, 8:17, 8:17, 8:20, 7:59.

See you Monday.

Nimbus 21 Grey Miles: 18.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.000.006.25

Out towards Payson Park and back via canal road, ITband was extremely sore and uncomfortable the whole way... I hope it doesn't become more of a problem, it felt great on Saturday but super sore today. My average pace was slower because of the ITband at 8:50 with a total time of 55:07, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.005.250.000.000.007.25

I was sicker than a dog this morning, throwing up, so I didn't make it to the Payson canyon with the Boys... By about 4 or so I started to feel like I could run so I went out and got her done, stomach was still pretty quizzy but it was managable, My legs wanted to run for some reason so i let them for the nmost pasrt but reeled them in on  most of the miles. My average pace was 8:13 with a total time of 59:20, MP miles at 8:15, 8:15, 8:15, 7:59, 7:45, .25 7:58. I finished up with a little lower body weight training.

See you tomorrow.

Nimbus 20 Boston Blue Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.342.000.000.000.007.34

I ran pretty little hill and then along Salem Canal road the rest of the way. My ITBand was really sore the first few miles but then was fine after that. My average pace was 8:35 with a total time of 1:03:04, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 7.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.153.003.000.000.008.15

Loafer Canyon all the way to the gate, 30 Mile an hour headwind on the way up and then on the way down there was hardly a tailwind... Go figure. I had 3 MP miles coming down, 7:35, 7:22, 7:40, my average pace was 9:14 with a total time of 1:15:01. I'm spent.

See you tomorrow.

Nimbus 20 Boston Blue Miles: 8.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.410.000.000.000.0018.41

I had my ITBand worked on last night and it was way sore for about 6 miles and then it loosened up and was tolerable. My legs were way tired the whole way and I just got through the run, but I did it and thats all that mattered. My average pace was 9:01 with a total time of 2:46:06, I didn't feel as good as last week but thats okay.

See you Monday

Nimbus 21 Grey Miles: 18.41
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

I havent had an injury in a long time so I guess it was time. Damn this sucks. I've been relegated to the elliptical, 30 minutes every other day for the week. Hopefully I will get better soon I have worked so damn hard getting back to where I wanted to be... Upper body strength training and some puishj-ups to finish up.

Later.

Nimbus 21 Red Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.002.100.000.000.004.10

Well, my gaol was 4 miles and I was able to get there today... Not a whole lot of pain mostly just achy around the knee area and not so much in the IT band which is a good sign. I'll see how it feels in the morning and then go from there. My goal is to just ease back into it this week. My average pace was pretty darn good as well at 8:25 with a total time of 34:26, I had 2 MP miles at 8:19, 8:17, I finished up with some upper body weight training and some push-ups. It felt good getting back out there, last week was the longest week of my life.

See you tomorrow.

Nimbus 21 Grey Miles: 4.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.300.000.000.000.005.30

Pretty little hill and then back to the house all via canal road, I stretched alot on the way back just trying to alivate some of the pain and it seemed to help as it loosened up more. My average pace was slower than yesterday at 8:56 with a total time 47:11, I rolled and stretched my ITBand after the run.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 5.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.001.110.000.000.007.11

Out to Mini Gu Corner and back via canal road, samr formula as yesterday, run a mile or so and then stop and stretch out the ITBand... I was able to run a little further toward the end with out having to stretch it out. My average pace was a little better this morning at 8:38 with a totl time of 1:01:19, I finished up with some upper body weight training and some push-ups.

See you tommorw.

Nimbus 21 Grey Miles: 7.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.000.006.25

I ran out towards Payson Park, ITBand was still pretty sore I just stopped and stretched it out every few miles. My average pace was slow at 8:50 With a total time of 55:10, jusy glad that I was bale to get out.

See you Saturday .

Kayano 25 Dark Blue Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.150.000.000.000.0017.15

My ITBand was a bit of a bother through about mile 6 but after that either it we3nt numb or my brain just ignored the pain after that... My legs were pretty drained this morning where it was super humid but I got her done. My average pace was slower at 8:49 with a total time of 2:30:56, time for a nap.

See you Monday.

Nimbus 21 Grey Miles: 17.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.001.200.000.000.007.20

When you are in the middle of a VPB and the owner of the barn stops by to get a bale of hay... Not the best feeling in the world. I hope I don't run into him at the grocery store... My ITBand loosened up after a few miles and then was tolerable after that. I had 1.20 MP miles at the end, 8:06, my average pace was 8:41 with a total time of 1:02:39. I also did some lower body weight training to finish up.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 7.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.913.910.000.000.007.82

I ran up Mount Loafer canyon to the gate and then back to the house, ITBand was okay on the way up and tolerable on the way down. I might try Payson Canyon with the boys on Tuesday. I hade 3.91 MP miles 7:55, 7:51, 7:56, .31 7:57. I accidentally switched my watch of so I had two seperate runs on my watch. Not sure of my average pace. I finished up with some lower body weight training.

See you tomorrow.

Kayano 26 Gray Miles: 7.82
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.300.000.000.000.0012.30

I really struggled this morning. My legs were dead from mile 6 on and it waas the worst that I have felt in a while. I don't know what happened today but it is what is. My average pace was slow at, 9:03 with a total time of 1:51:17, Hopefully next week will be a better week for me.

See you Monday.

Nimbus 21 Grey Miles: 12.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.250.000.000.006.25

Out towards Payson Park but I stopped short, ITBand hurt like Hell the first 3 miles but then it loosened up on the way back. I had 2 MP Miles on the inward half at 8:08, 7:58, my average pace was 8:50 with a total time of 55:04. I finished up with some upper body weight training and some push-ups. I don't know about a canyon run tomorrow... I might wait another week..

See you tomorrow.

Numbus 21 Yellow & Black Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.150.000.000.000.007.15

This morning was a struggle... The old ITBand almost won but I stayed with it, it took about 3 miles or so to get it loosened up to were it was tolerable. I didn't set any speed records but I got her done, average pace was 9:11 with a total time of 1:05:24. Hoping for a better day tomorrow.

See you tomorrow.

Kayano 26 Gray Miles: 7.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.252.000.000.000.006.25

Out towards Payson park but I cut out the rollers, ITBand took a little over 2 miles to loosen up and so it was tolerable. Average pace was 8:45 with 2 MP miles 8:17, 8:18, legs are still feeling heavy and tired but I was able yo get through it.

See you tomorrow.

Nimbus 21 Red Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.401.000.000.000.006.40

Harrys Hill so I could see how the ITBand will take some downhill, it was okay but I was pretty slow coming down as my legs just feel so tired and slow turnover... I got her done so thats something. My average pace was 9:02 with a total time of 57:48, I had one MP mile at 8:05, pretty pathedic on this course. I usually rock the downhill portion and the flat, but not today. I finished up with some upper body weight training ans some push-ups.

See you tomrrow.

Nimbus 21 Grey Miles: 6.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.100.000.000.000.0016.10

Usual route but I felt a lot better than I did last week, ITBand was a little less hurtful at the first this morning which was a pleasant surprise. My pace towards the end was a little slower than I would like but my legs seemed to hold up a little better today. My average pace was 8:55 with a total time of 2:23:31, the last few miles were tough but I hung in there. I hope I am turning the corner on this darn thing.

See you Monday.

Numbus 21 Yellow & Black Miles: 16.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.001.300.000.000.007.30

Out to Payson Park and I went all the way to the Park through the rollers, ITBand was about the same as Saturday so I feel like its getting better. My turnover and pace are still slower than normal so I am hoping that that will get better as we go along. My average pace was 8:46 with a total time of 1:03:06 and I had MP miles of 8:14. .30 8:06, I finished up with some upper body weight training and some psuh-ups.

See you tomorrow.

Nimbus 21 Bright Green Miles: 7.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.008.000.000.000.0011.00

Payson Canyon with the Spanish Fork Group, I just eased my way down and tried not to over do it and I think I accomplished that for the most part. Average pace was at 8:17 with a total time of 1:31:09, I had 8 MP miles. I would like to get a few more of those in before ST Goerge, and Hopfully as I go they will get a little quicker.

See you tomorrow.

Nimbus 21 Grey Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran the Pretty Little Hill Route with Dan from my house, my poor legs are so Stiff from the payson Canyon run, pace was pretty slow. Average pace was 9:29 with a total time of 47:33.

See you tomorrow.

Nimbus 21 Bright Green Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.152.000.000.000.0018.15

My turnover was a little better after about 9 Miles and my pace was a little stronger than last week so I hope I am trending in the right direction. My average pace was 8:47 with a total time of 2:39:01, Nebo Half next Saturday.

See you Monday.

Nimbus 21 Grey Miles: 18.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

Out past Mini Gu Corner and back to the house via canal road, Legs felt so tired and I felt like I was running in quicksand. Very Discouraging. My average apce was slow at 9:07 with a total time of 1:05:20, I finished up with some upper body weight training and some push-ups. Hopefully I will have a better day tomorrow.

See you tomorrow.

Nimbus 21 Bright Green Miles: 7.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.700.000.000.000.004.70

Very frustrating run again this morning, my poor legs just throbbed the whole way and my pace was so far off that it was pathedic. Maybe I'm still recovering from the Payson Canyon run last week, thats the only thing that I can think of at this point. Average pace was so slow at 9:21 with a total time of 44:03, not good.

See you tomorrow.

Kayano 26 Gray Miles: 4.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.201.000.000.000.002.20

I just wanted to loosen up the legs and wake up the fast twitch muscle fibers... HAHA My average pace was 7:57 with a total time of 17:24, I finished up with some upper body weight training and some push-ups. Hopefully the old legs will cooperate.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 2.20
Race: Mt Nebo Half Marathon (13.1 Miles) 01:38:09, Place overall: 132, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.5013.100.000.000.0013.60

Nebo Half Marathon! I didn't really know what to epect with this race this morning so i took it maile by mile and just tried to saty in it as much as I can. I'll take a sub 1:40:00 Half Marathon and a 2nd Place age group medal any day.

1. 7:27 feeling pretty good.

2. 8:27 Damn Potty break! Cost me a good minute.

3. 7:08 To fast but still feeling pretty good.

4. 7:22 Better pace and feeling okay.

5. 7:30 trying not let things get out of control.

6. 7:13 Speed up here for some reason but still feeling good.

7. 7:22 staying on track and baling hay.

8. 7:28 Same as mile 7. Baling some hay.

9. 7:09 I was really pleased with this mile as it had some flat in it and I was getting a little tired.

10. 7:26 Starting the rollers, hard part of the course no doubt.

11. 7:32 Just hanging in there.

12. 7:20 Mostly flat here but I was trying to bale hay just to make sure I had my goal.

13.7:52 Slowed down because I new I had my goal. I shouldn't have because I would have had a sub 1:38:00. But thats okay. Baby steps.

.48 on my watch for some reason. 7:46.

I'm really happy with this. it was a good 2 minute course PR from last year and a Half Marathon PR form June at the American Fork Half. So pretty good. And I medaled up for and age group placement.

Steady Mobbin baby.

See you Monday.

Nimbus 21 Grey Miles: 13.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

Out to Mini Gu Corner and back via canal road. Accessing the damage from the race on Saturday, very tired legs and the pace was super slow-mo... Hopefully each day the old legs will get a little better. Average pace was really slow at 9:49 with a total time of 1:00:09, I did some leg sqauts and raises.

See you tomorrow.

Kayano 26 Gray Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.160.000.000.000.005.16

Out towards Payson Via Canal road and then back to the house. Legs felt a lot better this morning, but still tired. My pace was better too, my average was 8:52 with a total time of 45:18, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Nimbus 21 Red Miles: 5.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

Out towards Gu Corner via Canal road, I felt pretty slow and Tired but better on the way back. Pace was slow at 9:09 with a total time of 1:05:59, I finished up with some lower body weight training.

See you tomorrow.

Nimbus 21 Bright Green Miles: 7.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.350.000.000.000.0018.35

Pretty tough one this morning, ITBand was sore and the legs were still trashed from the race  week ago but I got her done and I probably ran more than I should have. Oh well. My average pace was slow at 9:14 with a total tim eof 2:47:16.

See you monday

Nimbus 21 Grey Miles: 18.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

Out to Mini Gu Corner Via canal road and then back to the house the same way. ITBand was supper sore on the way out but then loosened up on the inward half to home, I just drug it along and got her done. Avergae Pace was still slow at 9:00 with a totla time 55:11, I finished up with some upper body weight training and some push-ups. It was a good start to the week.

See you tomorrow.

Nimbus 21 Bright Green Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.300.000.000.006.30

Up Loafer real easy and down real easy, ITBand was a little tender. I wanted to run with the boys down Payson Canyon but I bailed on the advice of my Brother in law the PT. My average pace was 9:22 with a total time of 59:04, 2.3 MP Miles on the way down, 7:58, 8:14, 8:11 finished up with lower body weight training.

See you tomorrow.

Nimbus 21 Red Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.001.250.000.000.007.25

Out past Mini Gu and back to the house all via canal road, legs are still tired and my pace is slower than normal but I was able to get her done and it was a beautiful morning. My average pace was 8:52 with a total time of 1:03:54, I had 1.25 MP miles at 8:05, 8:14, I finished up with some lower body weight training.

See you tomorrow.

Nimbus 20 Boston Blue Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.350.000.000.000.004.35

Just a little run out towards Payson and back via canal road, ITBand was a little tender but I got her done. My average pace was 8:57 with a total time of 38:47, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.200.000.000.000.0017.20

It was a struggle this morning but I was able to get it done. Pace was slow and the old legs were super tired. My average pace was 9:12 with a total time of 2:38:07, just a tired old man I am...

See you Monday.

Nimbus 21 Red Miles: 17.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.003.250.000.000.006.25

I went for a run late around lunch and I finally felt like my stride was able to lengthen out and it felt good and my pace reflected that. My average pace was 8:19 with a total time of 52:02, I had 3.25 MP miles on the way back, 8:05, 7:51, 7:39, .25 8:12. I finished up with some upper body weight training and some push-ups. I finally felt like my stride was back today, so happy.

See you tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.003.250.000.000.007.25

Out Past Min Gu and then back to the house via canal road, I did some half mile pickups on the way back to the hosue and those translated into 3.25 MP miles, 8:08, 8:08, 7:58, .25 8:05, I finished up with some lower body weight training, squats and leg raises. Stride felt really good again today, just trying to get some good rythmn back in my form.

See you tomorrow.

Nimbus 21 Bright Green Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.251.000.000.000.006.25

Pretty Little Hill route Via canal road and then back to the house, tacked a little more on after I got back to the house. Stride was off and My ITBand was super tender but by the end everything was working better so that was a positive. My average pace was 8:43 with a total time of 54:31, I had one MP mile at 7:59... I finished up with some upper body weight training and some push-ups.

See you tomorrow. 

Kayano 26 Gray Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.003.450.000.000.006.45

Up Mount Loafer and over to the Mailboxes and then down Woodland Hills drive to Canal road and then home, legs were tired from the quick turnaround in runs. It was sure a beautiful morning, my average pace was 8:49 with a total time of 56:40, 3.45 MP miles at 7:45 downhill, 8:08 flat, 8:01 Flat, 8:18 flat. I finished up with some lower body weight training.

See you tomorrow.

Nimbus 21 Lite Blue Miles: 6.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.206.000.000.000.0020.20

Finally a good long run! Pace was strong the whole way and my legs handled the run from the very beginning. I had 6 MP Miles and they were all towards the end on tired legs, breathing was easy as well. I hope I'm not peaking to soon. Average pace was 8:31 with a total time of 2:51:51, I'm really thankful for this run. I ran a little bit with Tommy to this morning.

See you Monday.

Numbus 21 Yellow & Black Miles: 20.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.003.260.000.000.006.26

Out towards Payson Park but I stopped short, my legs qwere a little tight at first but then they loosened up nicely and on the inward half I had 3.26 MP miles. My average pace was 8:30 with a total time of 53:17 MP miles were 8:15 uphill and flat, 8:03 flat, 8:00 flat .26 8:18 cooling down, I finished up with some upper body weight training and some push-ups. Its a good start to the week. Not sure if I will taper to ucg before ST George, Maybe 10 days before I will cut back a little.

See you tomorrow.

Nimbus 21 Grey Miles: 6.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

Out past Mini Gu and Back the same way, ITBand was super sore today on the way out but on the way back its seemed to loosen up. I needed a slower day today so i guess it worked out. My average pace was 8:54 with a total time of 54:46, I finished up with some lower body weight training and rolled my ITband.

See you tomorrow.

Nimbus 21 Lite Blue Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.003.450.000.000.006.45

I ran up to the mailboxes and then down woodland Hills Dr to Canal road and then home, I had 3.45 MP miles on the way down and on the flat. Average pace was 8:58 with a total time of 57:54, MP miles were 7:52 downhill, 8:16 flat, 7:52 flat .45 8:14. I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Nimbus 21 Bright Green Miles: 6.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

Lunch run out past Mini Gu and then back tio the housde via canal road. Pace was a little tired and slow but I got hr done. My average pace was 8:53 with a total time of 54:30, I finished up with some lower body weight training.

See you tomorrow.

Kayano 25 Grey & Black Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.205.000.000.000.0015.20

I felt good again this nmorning, just trying to stay with it and stay consistant, I had 5 MP miles at 8:18, 8:09, 8:16, 8:15, 7:56, my average pace was 8:30 with a total time of 2:08:48. Time for a saok in the hot tub.

See you Monday.

Nimbus 21 Lite Blue Miles: 15.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.253.000.000.000.007.25

Out Past Mini Gu Corner via canal road, I ran some pickups on the way back and I had 3 MP miles during that stretch. MP miles were 8:02, 8:13, 7:37, my average pace was 8:22 with a total time of 1:00:24, I finished up with some lower body weight training. Beautiful Morning.

See you tomorrow.

Kayano 25 Grey & Black Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.450.000.000.000.003.45

I'm going to start tapering down for St Goerge. Out to the T and back, just nice and easy as my ITband was tender which was a concern... Hopefully its just a blip in the road, it felt good yesterday. My average pace was slow at 9:05 with a total time of 31:22, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Nimbus 21 Lite Blue Miles: 3.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.153.000.000.000.0010.15

I ran this morning as I didn't want to get shut out tomorrow with the weather coming in. I felt okay but my legs have been a little achy but my turnover was still pretty good. I had 3 MP miles at 8:05, 8:14, 8:14, my average pace was 8:22 with a total time of 1:24:55 I finished up with some upper body weight training ans some push-ups.

See you tomorrow.

Nimbus 21 Bright Green Miles: 10.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.560.000.000.000.004.56

Just shaking the legs out from yesterday. ITBand was a little sore this morning hopefully the old legs will come around next week and I'll have a good race in a week. My average pace was 9:08 with a total time of 41:44.

See you Monday.

Kayano 25 Grey & Black Miles: 4.56
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.001.500.000.000.003.50

Out to the T and back via canal road, I had one MP mile at 7:59 and my pace felt pretty comfortable so hopefully I'm ready for Saturday. My average pace was 8:25 with a totl time of 29:16. I will run tomorrow and possible thursday before we head down but I might take it easy that day as well.

See you tomorrow.

 

Nimbus 21 Lite Blue Miles: 3.50
Race: St George Marathon (26.2 Miles) 03:51:51, Place overall: 1292, Place in age division: 54
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.3010.000.000.000.0026.30

I was a little disappointed in this race but after thinking through things and looking back on my blog the last 4 years I haven't been as consistent with my running as I had prior to 2015. I have been more consistent since April but I think the damaged had all ready been done from the previous years of falling off my trianing. Next year there will be no races two Months out from STG as well, I think the Nebo Half wrecked me pretty good and even though I did have a PR I just never got my legs back in time for the marathon I think. So, More Conistent through the winter I want to get a steady dose of 40 mile weeks, once I'm recovered from St George. My time was alot improved from last years and if I can do the same thing this next year then I should be right where I need to be. Splits are below.

1. 8:05 just right.

2. 8:14 Still okay.

3. 7:46 To fast.

4. 7:52 Still to fast.

5. 7:55 Better.

6. 7:41 Way to Fast!

7. 7:35 Just Stupid.

8. 9:02 Veyo. Just eased up it.

9. 8:31 feeling tired.

10 8:20 Trying to stay with it Mentally.

11. 8:49 Lossing the battle.

12 8:37 Trying to get back on track.

13. 7:56 Doing better.

14. 8:41 Struggling again.

15 7:51 Trying to stay with it.

16. 8:23 Feeling tired.

17. 7:59 Not giving up.

18. 8:37 Crashing!

19. 10:03 See Mile 18!

20. 9:35 Bumbbling.

21. 8:44 Trying to get bacxk on track but my legs aren't having it.

22. 10:05 Walking some here.

23. 9:17 trying real hard.

24. 9:17 Still trying hard!

25. Walking again.

26. Walking until the last turn for the finish line.

.30 Told myself to not walk no matter what.

My time was 25 minutes better than last year so I just need to do the same for next year and I'll bee right there.

See you later.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.400.000.000.000.003.40

First run post Marathon... Ouch. Legs were like concrete blocks! Oh well, I'm just going to ease back into it and stay consistent. Average pace was way slow at 9:53 with a total time of 33:39, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Kayano 25 Grey & Black Miles: 3.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

Out to Mini Gu Corner via canal road, legs felt okay. I'm just trying to get use to the darkness outside in the morning, makes it super hard to get motivated but I'm getting there. Average pace was 8:53 with  a total time of 54:08, I finished up with some lower body weight training.

See you tomorrow.

Nimbus 21 Lite Blue Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.000.005.20

Salem Days 5K route extended, I just took it easy and tried to enjoy the beautiful morning. My pace was slow at 9:01 with a total time of 46:52, I finished up with my upper body weight training and some push-ups.

See you tomorrow.

Nimbus 21 Bright Green Miles: 5.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.160.000.000.000.005.16

Out towards Payson Via canal road, I felt pretty good once the iold legs kloosened up. My average pace was 8:32 with a total time of 44:16, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 5.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.260.000.000.000.005.26

Out towards Mini Gu Corner but I stopped a little short, I ran into to Bigfoot which is always a fun event. Pace was a little slower today. Average pace was at 8:45 with a total time of 46:05, I finished up with some lower body weight training. Another Beautiful day.

See you tomorrow.

Nimbus 21 Lite Blue Miles: 5.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.153.000.000.000.008.15

Out to Mini Gu Corner and back via canal road, I felt pretty good and pace was pretty steady. My average pace was 8:28 with a total time of 1:09:00, I had 3 MP Miles at 8:11, 8:15, 8:08.

See you Monday.

Numbus 21 Yellow & Black Miles: 8.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.304.30

I hit the ellipitcal for 43 minutes this afternoon, it was to cold out there for this old man.

See you tomorrow.

Nimbus 21 Lite Blue Miles: 4.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

Back on the horse and out to Mini Gu Corner, Brisk out there but nice. I felt a little tired on the last mile but thats to be expected where I havent been running much the last Month, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Nimbus 21 Bright Green Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.000.006.25

Salem Days 5K route extended, still a little tired on the last one and my left hip after 5 miles starts to ache a little... I hope its kjust from taking it easy the last month, I finished up with some lower body weight training.

See you tomorrow.

Kayano 25 Grey & Black Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.000.005.25

I felt awful this morning... Legs were super heavy and my pace was way slow, my average was 9:27 with a total time of 49:23... Not fun at all. ITband was sore again too. When it rains it pours I guess. I finished up with some upper body weight training and some push-ups.

Nimbus 21 Lite Blue Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.001.150.000.000.008.15

Out to Gu Corner via canal road, I had no ITBand issues this morning which is really wierd... I was a happy runner for sure. What a beautiful morning too and  great way to start the weekend! My average pace was 8:34 with a total time of 1:09:43. My goal is to get 25 to 30 miles a week though the winter, I just want to build up my base some.

See you Monday

Nimbus 21 Bright Green Miles: 8.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

Mini Gu Corner route via canal road, I was a little slow this  morning but I got her done. Beautiful morning for November... My average pace was 8:43 with a total time of 53:32, just a nice little run but nothing to write home about.

See you tomorrow.

Nimbus 21 Bright Green Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.160.000.000.000.005.16

It was a rough morning but I got through it, ITBand was hurting and the old legs felt like concrete blocks but these are the runs that make us stronger... Atleast thats what I've been told. Average pace was super slow mo at 9:28 with a total time of 48:49.

See you tomorrow.

Nimbus 21 Lite Blue Miles: 5.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

Out to Mini Gu Corner to try out the ITBand, it was a little better today but it started to tighten some so I only went 6 miles as apposed to the 8 miles that I was hoping for. My average pace was pretty good at 8:24 with a total time of 51:42, I need to try and do a little better next week even if my ITband is tender.

See you Monday.

Kayano 25 Grey & Black Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

Out to Mini Gu Corner and back, very wet and it rained the whole time. Pace was slow but my ITBand did cooperate for the most part. I have been sick all week so this is the first day that I felt like even running at all. My pace was 8:48 with a total time of 54:05, it felt good to at least get one run in for the week.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

I'm still feeling like crap from the cold that I have been fighting all week, but at least I was able to get out for something. Hopefully I will feel better next week. My average pace wasnt to bad at 8:28 with a total time of 52:00, I'll hope for a better week next week.

See you Monday.

 

 

Kayano 25 Grey & Black Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

Icy roads out there this morning, I just tried to stay steady and not fall on my butt! My average pace was 8:50 with a total time of 54:11, it was a beautiful morning with the new fallen snow.

See you tomorrow.

Nimbus 21 Bright Green Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.300.000.000.000.006.30

The old legs were pretty much dead the whole way this morning, but I did my best to stay with it and get her done. My average pace was slow at 9:07 with a total time of 57:15, I finished up with some upper body weight training and some psuh-ups.

See you tomorrow.

Kayano 25 Grey & Black Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

Mini Gu Corner and back, it was a little snowy but not to bad. My legs were still really beat up and tired but I got her done. My pace was 9:09 with a total time of 56:05, hopefully they will start feeling better as I get more consistent again.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.450.000.000.000.003.45

Out to the T and back via canal road, my legs felt a littel better this morning than they have which was a good sign. My average pace was 8:50 with a total time of 30:29, heres to better weeks ahead.

See you tomorrow.

Nimbus 21 Lite Blue Miles: 3.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.160.000.000.000.008.16

Out to Gu Corner and back Via canal road, it was very slick on the way out but then better on the way back. My average pace was still a little slow at 8:46 with a total time of 1:11:40, I was more lose on the way back.

See you Monday.

Nimbus 21 Bright Green Miles: 8.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.250.000.000.000.007.25

Out past Mini Gu and towards Gu Corner, I'm just trying to keep my motivation going... It sure is hard sometimes. My average pace was 8:37 with a total time of 1:02:11, it was a good way to start the day.

See you tomorrow.

Nimbus 21 Lite Blue Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.000.000.006.20

Pretty little hill and then Back to the house via canal road, pace was labored but I got her done, average pace was 8:54 with a total time of 55:11.

See you tomorrow.

Kayano 25 Grey & Black Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.201.000.000.000.0010.20

Out to the riverbottoms via canal road, pace was pretty steady and comfortable so that was a nice surprise. My average pace 8:25 with a total time 1:25:36, it was a good way to end the week. i missed a few days so hopefully I can be more consistent next week. 

See you Monday.

Nimbus 21 Bright Green Miles: 10.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

Out to Mini Gu Corner and back via canal road, I felt okay but not great. My average pace was 8:54 with a total time of 54:35, I ran in shorts for the second time this month.

See you Tomorrow.

Nimbus 22 Blue Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.151.000.000.000.006.15

Pretty Little Hill and then Extended once I got back to the house, my average pace was labored but tolerable. I felt stronger on the way back than when I first started. My average pace was 8:45 with a total time of 53:49, two days in a row. I'll take it.

See you tomorrow.

Nimbus 21 Lite Blue Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.240.000.000.000.006.24

Salem Days 5K route extended. I didn't fell really good at all on this one. But that's okay at least I was able to get done. My Average pace was 8:53 with a total time 55:33, just trying to keep consistent and not go crazy.

See you tomorrow.

Nimbus 21 Bright Green Miles: 6.24
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.130.000.000.000.008.13

Out to Gu Corner and back, I felt just horrible... My legs were so tired and I had no energy at all and my pace reflected that. Damn! My average pace was 9:14 with a total time of 1:15:09, I'm glad this one is over.

See you Monday.

Kayano 26 Gray Miles: 8.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.751.000.000.000.004.75

Out to the T and back Via canal road, I added a little more when I retunred to the house. I wore shorts and my legs were starting to feel like blocks of Ice, when that sun goes down it gets chilly! My average pace was8:31 with a total time of 40:30, I had 1 MP mile at 7:57.

See you tomorrow.

Nimbus 21 Lite Blue Miles: 4.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.190.000.000.004.0014.19

Down to the riverbottoms and back via canal road, I flet decent and the pace was pretty steady so that was a plus. My average pace was 8:34 with a total time of 1:26:26, After running I went skiing for a half a day. Legs are trashed.

Nimbus 22 Blue Miles: 10.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Pretty little hill and then back to the house via canal road, my legs were still pretty trashed from Saturday but the lossened up towards the end and I added on after getting back to the house. My average pace was 8:51 with a total time of 53:19, its a good start to the week.

See you Tomorrow

Nimbus 21 Lite Blue Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

Out past Mini Gu Corner and back to the house Via canal road, I seemed to do okay, not real quick but I got her done. My average pace was 8:45 with a total time of 53:44.

See you tomorrow.

Kayano 25 Grey & Black Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.150.000.000.000.0010.15

So cold this morning that I felt like I was literially shutting down... It was all I could do to get to the house. It wasnt bad on the way out but thenm a north wind hit me on the way back and I just froze. Average pace was super slow as well at 9:15 with a total time of 1:33:47, I'm just glad to be down with this one.

See you Monday

Nimbus 22 Blue Miles: 10.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.001.250.000.000.006.25

Salem Days 5K Route Extended, I felt better towards the end and I was able to really open up my stride the last mile or so. It felt good. My average pace was 8:45 with a total time of 54:39, I had a 1.25 MP mile towards the end.

See you tomorrow.

Nimbus 21 Lite Blue Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

I didn't feel real great this morning, I spent the last 3 miles just trying to malke sure I beat the 9 minute guy... It wasn't real pleasant either... My average pace was 8:56 with a total time of 54:51, New start to the year tomorrow.

See you tomorrow.

Kayano 25 Grey & Black Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1157.21246.033.000.0033.301439.54
Kayano 25 Dark Blue Miles: 94.00Nimbus 19 Red & Blue Miles: 12.15Kayano 23 Grey-Blue Miles: 23.27Nimbus 20 Boston Blue Miles: 61.81Kayano 24 Blue & Yellow Miles: 69.53Nimbus 21 Blue Miles: 183.80Kayano 24 Blue & Yellow Miles: 5.16Nimbus 21 Red Miles: 160.84Numbus 21 Yellow & Black Miles: 248.15Nimbus 21 Grey Miles: 191.27Kayano 26 Gray Miles: 40.20Nimbus 21 Bright Green Miles: 113.10Nimbus 21 Lite Blue Miles: 94.67Kayano 25 Grey & Black Miles: 64.76Nimbus 22 Blue Miles: 26.40
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