"A Hefty Hunk Of Steamin Junk"

I've caught a cold... That explains the low energy level the last few days, but I got her done. It was prettyt slick and wet out there this morning. My average pace was slow at 9:02 with a total time of 55:38, glad I was able to get out.

See you tomorrow.

Skiing with the boys today. Hit it pretty hard.

See you tomorrow.

Wasn't feeling real great this morning but decided to get in a few miles anyway. Out to Mini Gu corner and back, pace was pretty easy. My average pace was 9:00 with a total time of 55:12, I am hoping that on monday I will be feeling better and be able to stay consistant.

See you Monday.

I ran along Canal road and just enjoyed the afternoon, beautiful too. My average pace was pretty good considering I'm a little under the weather. My average pace was 8:29 with a total time of 53:43, I finished up with some upper body weights. Its a good start to the week.

See you tomorrow.

Lunch run otu to Mini Gu Corner and back, It was a beautiful day and I couldnt let it go with out getting something in. My average pace was8:38 with a total time of 52:59, a good strt to the week.

See you tomorrow.

Salem Days 5K route extended, I just tried to do my best. I got into an altercation with some guy that almost hit me... He had the guts to come back and tell me to get off the F$%king road... I told him to get his F%$king Fat ass back into his truck before I kicked it. I think I shocked him because he did just what I asked... later on in the run he found me and I thought I'm dead! I had noi weapon and I'm sure he duid. He pulled beside me and actually apoligized and I did also for my language so it all worked which was nice. My averege pace was 8:43 with a total time of 54:03, it was an eventful run. I might need to get me a little 38 Special to tuck in my tights, you never know now a days...

I over slept from the Tylonal PM that I took last night so I had to cut the run a little short but something is better than nothing. My average pace was 8:51 with a total time of 1:12:17, I am never taking Tylonal PM again... My poor wife had to slap me to wake me up... Poor thing thought I was dead. I love that Girl!

See you Monday.

Out to Mini Gu Corner and back via canal road. Pace was pretty decent. My average pace was 8:32 with a total time of 52:29, I finished up with some upper weights.

See you tomorrow.

I went skiing and went 9.65 miles, it was a really nice day about 3 inches of new snow and I hit it pretty hard. It was a good crosstraining day.

See you tomrrow.

Salem Days 5K route extended, I had to make a pit stop at the house. Thanks to my wife for giving me a lift back to the house on her way to work... Brutal. My average pace was slower this morning but it was a good run and I'm glad I was able to get my butt out of bed for a change. Average pace was 8:50 with a total time of 55:09.

See you tomorrow.

Out to Mini Gu Corner and then back to the house, decided to run a few more miles once i got back to the house. There was a Bigfoot sighting so that made it all worth it... My average pace was slow at 8:46 with a total time of 1:28:52, it was a good way to end the week.

See you Monday.

Out to Mini Gu Corner and back later in the morning, average pace was 8:38 with a total time of 52:53, I finished up with some upper weight training and then some push-ups. Its a good start to the week.

See you tomorrow.

Pretty Little Hill extended, I had really good turnover and rhythm again and it felt pretty darn goo! Just enjoying the ride. My average pace was 8:31 with a total time of 52:56, I finished up with some upper body weights.

See you tomorrow.

Another really good day of rhythm and turnover, I felt really good again. My average pace was 8:31 with a total time of 53:32, I did some 3 minute pickups on canal road on the flat and that mile pace was a MP at 7:48.

See you tomorrow.

Skiing at Sundance. The snow was heavy and it gave my legs a pretty good workout.

See you tomorrow.

Foggy and dangerous out there this morning but I got her done. Was supper tired on the last few, must have been from the skiing yesterday but it was still a good run. My average pace was slower than I'd like at 8:47 with a total time of 1:46:39. I had a pretty good week. I'm happy with it.

See you Monday.

Out to Mini Gu Corner and back to the house, it was a beautiful morning and I'm glad I was able to get out in the morning for a change. My average apce was 8:48 with a total time of 54:00 even, I finished up with some upper body weights and some push-ups.

See you tomorrow.

Pretty little hill and then back to the house, extended a little after returning home, average pace wasn't to bad at 8:32 and my total time ws 53:22. It was a beautiful morning.

See you tomorrow.

Salem Days 5K route extended, I just couldnt get into the run for some odd reason but I still got her done. Pace was slow at 8:50 with a total time of 55:10, I finished up with some upper body weights and some push-ups.

See you tomorrow.

From T to T on Canal road, I felt like my pace was faster than it was but my watch said otherwise. But it was still a great run and it was crisp beautiful morning. My average pace was 8:34 with a total time of 56:06.

See you tomorrow.

I didn't have it this morning in the old legs but I got her done nd it was a pretty good week training wise. My average pace was 8:52 with a total time of 1:30:19, it was a good end to the week.

See you tomorrow.

Pretty Little Hill Extended, I had 1.25 MP miles towards the end. I felt pretty good. My average pace was 8:24 with a total time of 52:33.

See you tomorrow.

Mini Gu Corner route, I have been tired all day and it carried over to my run after work... It was to cold for me this morning, 8 degrees sucks. My average pace was 8:51 with a total time of 54:11, Upper Body weights to finishe up.

See you tomorrow.

Mailbox route loop, I felt okay but a little rubbery in the legs on the downhill. I finished up with some lower body weight training, my average pace 8:57 with a total time of 56:13. I had 1 MP mile on the downhill at 7:48.

See you tomorrow.

Out to the river bottoms and then looped back to the house, Pace waqs not real quick but thats okay. It was all about the distance this morning... My average pace was 8:50 with a total time of 1:57:15, it was sure nice to see the sun. Beautiful Morning.

See you tomorrow.

Out past Mini Gu Corner towards Gu but I stopped short, I was a little tired in the old legs but I was able to get her done for today. I finshed up with some upper body weight training and some push-ups, my average pace was 8:44 with a total time 1:03:11. A good start to the week.

See you tomorrow.

Salem Days 5K route extended, Legs were super tired today and not very happy. I got her done though, average pace was 8:59 with a total time of  56:07.

See you tomorrow.

Harry Hill Repeats with Bigfoot, he ran it 3 times I only ran it 1.5 times... I'm beat up pretty good, average pace was slow at 9:21 with a total time of 1:16:52.

See you tomorrow.

Out to Mini Gu Corner and back via canal road, pace w3as easy with the short turn around from last night. My average pace was 8:56 with a total time of 55:01.

See you tomorrow.

Usual Saturday route, ran into Bigfoot and then just tried to stay at it. Pace was still slower but thats okay. My average pace was 8:46 with a total time of 1:55:30, it was a good end to a pretty good week for me mileage wise.

See you Monday

Usual Monday route out past Mini Gu and out towards Gu, Pace was quicker on the way back which was nice, I finished up with some upper body weights and some Push-ups. My average pace was 8:36 with a total time of 1:02:33, I had 1 MP mile at 7:55.

See you tomorrow.

Pretty Little Hill and then I extended after getting back to the house, I was struggling menatlly today just trying to get ouit the door but I did it and thats all that matters. My average pace was 8:49 and my total time was 54:31, I had 1 MP mile 8:00.

See you tomorrow.

Mailbox route and then over to the Top of Harrys Hill and then home, ran a little more to get to the 8 miles. Brisk morning. My average pace was 8:58 with a total time of 1:13:27 it was nice to get a morning run in.

See you tomorrow.

Same Saturday route as the last few weeks, legs were pretty darn tired and dead for some damn reason but I got her done. My average pace was 9:03 with a total time of 1:59:34, I'm still trying to get more consistent during the week. Not an easy task.

Out past mini Gu Corner towards Gu and then back to the house, to much shit going on yesterday to get in a run, work and other crap after work. My average pace was 8:43 with a total time of 1:03:33, it was a beautiful day.

See you tomorrow.

Harrys Hill Via the Mailboxes, I really struggled on this run... My legs were so damn tired. Oh well. My average pace was 9:22 with a total time of 1:16:30, I finished up with some upper body weight training and some push-ups. Heres to better days.

See you tomorrow.

I ran out to Mini Gu and back, I did some intervals on the way back. I just picked out a telephone pole and did that 3 times per mile. I cooled down the same distance. MP of 7:59, 8:04 a little uphill, 7:45 and then when I got home I cooled odwn for a mile. My average pace was 8:21 with a total time of 59:34, one legged squats after. 

See you tomorrow.

Out Past Mini Gu Towards Gu Corner, I felt a little weak on the last few miles but thats to be expected where I haven't ate alot in that last few days. My average pace was  8:47 with a total time of 1:04:00, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Mailbox route over to the top of Harrys Hill and then Home, very wobbly in the legs and pretty tired... I still must be recovering from the flu. Got her done though. My average pace was slow at 9:15 with a total time of 1:06:18.
 

See you tomorrow.

I cut back a little today as I'm still not feeling that great form having the flu, mya verage pace nive and easy at 9:01 with a total time of 47:02. I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Pretty Little Hill and then a little more after I returned home, pace was comfortable and I had 1 MP mile at 7:56. My average pace was 8:29 with a total time of 52:59, felt pretty good for a change.

See you tomorrow.

I just ran along Canal road and took it nice and easy, beautiful morning. My average pace was 9:03 with a total time of 30:18, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Usual Route down into the riverbottoms, very difficult run and the old legs were super tired and very heavy. Its just sheer determination that got me through this run and thats about it. My average pace was slow at 9:10 with a total time of 2:00:46, a pretty good weak mileage wise so that is a good thing.

I felt really good this afternoon and my pace was really upbeat and I had really good rhythm, my average pace was 8:21 with a total time of 1:01:07. I had 1 MP mile at the end at 7:59, I finished up with some upper body weight training and some push-ups. A great start to the week.

See you tomorrow.

Harrys Hill and then back down to Pretty little Hill and then home Via canal road. Pace wasn't bad on the flat, I took the uphill easy and the downhill pretty easy. My average pace was 8:47 with a total time 1:11:35, I had 1.15 MP miles at 7:55 pace.

See you tomorrow.

Salem Days 5K route added. I felt better towards the end and I had 1 MP mile on the last one at 7:59, my average pace was 8:33 with a total time of 1:01:52. I finished up with some upper body weight training nad some Push-ups.

See you tomorrow.

Mini Gu Corner and back to the house, I felt okay just mainly took it easy. My average pace was 8:40 with a total time of 53:21.

See you Saturday.

Usual Saturday route down into to the river bottoms and then back to the house, I felt pretty good and pace was stronger towards the end. My average pace was 8:35 with a total time of 2:02:34, I finished up with some upper body weight training and some push-ups. Another good week of training and a good finish to the week.

See you Monday.

Mini Gu Route, pace was decent but my effort seemed a little hard but I got her done. My average pace was 8:33 with a total time of 1:02:09, I finished up with upper body weight training and some push-ups.

See you tomorrow.

The mailbox route over to Harrys Hill and then around Pretty Little Hill and then hoime via canal road, I was a little tired and not so strong on the downhill, I felt better on the uphill. My average pace was 9:05 with a total time of 1:15:08.

See you tomorrow.

I felt pretty rough today, the old legs were real tired and had no energy and the old pace confirmed that. My average pace was 9:20 with a total time of 1:01:36, I must have pushed it harder yesterday than I thought.

See you tomorrow.

Mini Gu and then back to the house via canal road, legs felt a lot better today which was nice. I just went with a pace that felt comfortable, my average was 8:37 with a total time 0f 53:07.

See you tomorrow.

Usual route on Saturday, I felt okay but tired at times too, I just did my best to get it done. Upper body weight training to finish up the Day.

See you Monday

Out past Mini Gu and back to the house via canal road, I felt pretty decent. My average pace was 8:31 with a total time of 52:29.

See you tomorrow.

I just stayed along canal road and fought the damn wind, I didn't feel good at all... Kind of like  Wednesday last week. My average pace was was at 9:05 with a total time of 49:09.

See you tomorrow.

Out to Mini Gu and back via canal road. Legs felt pretty good after they loosened up. Pace was decent at 8:33 with a total time of 52:39, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Salem Days 5K route in reverse, I felt okay but not great... I had to Battle through a few things, mainly wind snow and the like. My average pace was 8:44 with a total time of 1:03:01, things need to warm up.

See you tomorrow.

Just a nice easy run along canal road out past the T and then back to the house, Pace was just easy and I wasn't to concerned about it. My average pace was 8:56 with a total time of 37:13, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

I realized during my run that I didn't have any water ast all yesterday... How the Hell does that happen... I sure paid for it this morning, death March of the century. My average pace was so slow at 9:33 with a total time of 1:46:08. I'm glad thats over with...

See you Monday

I felt way better today than on Saturday so that was a plus, and it was a beautiful afternoon. My average pace was 8:28 with a total time 1:01:49, I had 1 MP miles at the end at 7:48. I finished up with some upper body weight training and some push-ups. It was a good start to the week.

See you tomorrrow.

Pretty Little Hill Extended route, Pace was a little harder than it should have been but I got her done. My average pace was 8:48 with a total time of 1:03:20.

See you tomorrow.

Usual route out to river the bottoms and back, ran into Bigfoot and hashed over world events but we didn't get very far. My average pace was 8:38 with a total time of 1:53:52. I hope I have a better week next week.

See you Monday.

Mini Gu and Back. Just tried to get her done. My average pace was 9:01 with a total time of 1:04:45, it was a good start to he week.

See you Tomorrow.

Salem Days 5K route extended, I felt pretty good on this one with the pace staying up beat. My average pace was 8:21 with 1 MP mile at 8:03 and my total time was 1:00:05. It was a pleasant surprise.

See you tomorrow.

The first 5 miles of the run felt like a death March, but then I loosened up on the last few miles and I felt better about the day. My average pace was 8:49 with a total time of 1:02:58, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

The weather Finally cleared after work and I was able to get out the door and get a run in, and it turned out to be so beautiful which was nice. My average pace 8:36 with a total time of 1:01:27, I had 1 MP mile at the end at 8:05.

See you tomorrow.

Usual Saturday route out to the riverbottoms and back, I didn't feel real great but I was feeling better towards the end than at the first so I guess thats a positive thing... My average pace was 8:56 with a total time of 1:59:43, I finished up with some upper body weight training and some push-ups.

See you Monday. 

Out to Payson park and back via canal road, this route has been ripped up and that passable but it looks like they are getting it done and its  passable. My average pace was 8:38 with a total time of 1:02:02, it was cold out there and the wind was really cold but I got her done. I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Very cold morning and I should have wore tights... I couldn't get the old legs to loosen up and they were pretty much frozen the whole time. My average pace was slow from the frozen legs at 9:27 with a total time of 1:08:10, I finished up with some lower body weight training.

See you tomorrow.

Canal route out towards payson and then back out past the stake center, my pace was a little better today. My average pace was 8:40 with a total time of 1:02:30, I finished up with some upper body weight training and some psuh-ups.

See you tomorrow.

Loafer Canyon all the way to the gate... I felt great on the uphill. Breathing was under control and not to labored, but on the downhill the legs were not having it... I have some work to do on the downhill training. My average pace was 9:23 with a total time of 1:16:30, I did some lower body weight training, squats and leg raises.

See you tomorrow.

This was a really rough run and the pace can attest to that... The Legs were pretty tired and non responsive so I just go her done. My average pace slow at 9:10 with a total time of 2:10:13, hopefully next week will be better in the leg department.

See you Monday.

Out past Mini Gu towards Gu and back to the house, it was pretty rough going the first few miles but then I settled into a pretty consistant pace. My breathing was a little labored for the pace but it is what it is. My average pace was 8:35 with a total time of 1:02:37, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Pretty Little Hill Extended, legs loosened up a little better today but the hotter temperature was not fun. Time to start with morning runs again. My average pace was 8:37 with a total time of 1:02:15, pace was a little better than it showed. I stopped and forgot to turn off my watch.

See you tomorrow.

Payson Park loop, it was a beautiful morning and I just did my best to get the run done. My average pace was 8:38 with a total time of 1:01:59, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Out to Mini Gu and back via canal road, I did some strides and some pick-ups, my legs responded pretty well. I had 2.20 MP miles at 8:00, 7:44, 8:00, my average pace was 8:21 with a total time of 51:32.

See you tomorrow.

Just a little out and back to the T via canal road, legs were stiff the whole way but it was still to get out on this beautiful morning. My average pace was 8:56 with a total time of 31:01, finished up with some upper body weight training and some push-ups.

See you tomorrow.

Usual Saturday. I was a little stiff on the first few miles but then my legs seemed to loosen up and they responded really good for a change. I was stronger toward the end and I felt like I could have ran more. My average pace was 8:43 with a total time of 2:03:48, it was a good way to end the week with a really nice run with a lot of positives.

See you  Monday.

Payson Park loop via Canal road, I felt okay but pace was a little slow at the beginning but then I was able to get into a pretty good rhythm on the way back so that was a positive. My average pace was 8:52 with a total time of 1:03:49, I finished up with some upper body weight training ans some psuh-ups.

Out towards Gu Corner and back. Legs were pretty much dead the whole way and it was a death March but I got her done and that is a good thing. My average pace was slow at 9:08 with a total time of 1:05:55, I finished up with some lower body weight training.

See you tomorrow.

Slept in this morning. I was going to meet the spanish fork crew and run up to the Gate but I was about a half hour behind them. Damn me for being late. I had a good run up and down. I had 3 MP miles on the downhill at 7:52, 7:48, 7:48, my goal is to get those down in the 7:30 range. My average pace was 9:23 with a total time of 1:16:26, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Out to Mini Gu and back via canal road, legs were pretty trashed from yesterdays run but I got her doen. My average pace was still slower at 8:46 with a total time of 54:00, my legs just will not loosen up... Oh well.

See you tomorrow.

I was pleasantly surprised with this run, I put down 40 plus flats of flowers in my yard testerday and ususally I can't even walk the day after I do that but I was able to hammer out the mileage and that was good. My average pace was slower at 8:55 with a total time of 2:16:15, it was a good end to the week.

See you next week.

I had to run in the afternoon today and the old legs wanted to run. I held them back until the last mile and then I let them go, MP 7:25, my average pace 8:21 with a total time 1:01:07, I finished up with some upper body weight training and some push-ups.

Out to Payson park and back via canal road, the old legs were a little tired from yesterday but I got her done. It was brisk for May but a really nice morning. My average pace was 8:53 with a total time of 1:03:48, lower body weight training to finish up.

See you tomorrow. 

Up to loafer Mountain gate and back with the Spanish fork Group, I just took it easy up and then tried not to push it to hatd on the downhill. My average pace was 9:29 with a total time of 1:17:55, downhill miles were 8:03, 7:59, 8:03. I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Out past Mini Gu and towards Gu, I felt pretty darn good on the inward half back to the house. I hold the legs back but the last mile was MP 7:36, I also had a 8:06, 8:08, my average pace was 8:22 with a total time of 1:01:06. I finished up with some lower body weight training.

See you tomorrow.

Just an easy jog along canal road, hip flexor was pretty sore which was a bummer. My average pace was 9:17 with a total time of 30:49, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

It was just simply a death march this morning... My hip was fine though so that was a postive, my average pace was slow motion at 9:10 with a total time of 2:09:57. I am glad that I am done for the day. Time to hit the Hot tub.

See you Monday

Migraine Monday... No run today. I havent had a migraine like this in a long, long time. It sucked.

See you tomorrow.

The boys were running Loafer canyon this morning but my hip wasn't haveing any of tht so I stayed down on the flat... Hopefully next week. Hip was sore and my legs were so damn dead, not sure whats going on but its pretty damn frustrating. My average pace was 9:01 with a total time of 1:13:44, tacked on another mile once I got back to the house. Finished up with some lower body weight training.

See you tomorrow.

Lunch run around pretty little hill and on canal road, legs were slow and tired and my hip really hurt... Not sure what to do at this point. I might try the elliptical and see if that is better on it but if not then I'll keep running but maybr cut back on the mileage. My average pace 8:57 with a total time of 1:05:49, I finished up with some uppr body weight training and some push-ups.

See you tomorrow.

Hip was a little better today. I don't know if it was the Ibprohin, Doterra cream, or the hot tub last night but it made it tolerable. My average pace 8:31 with a total time of 1:02:23, my last mile was 7:38 on the flat and it felt pretty decent. I finished up with some lower body weight training.

See you tomorrow.

I just ran along canal road, hip was really sore for about a miles or so and then it loosened up to where it was tolerable. My average pace was 9:06 with a total time of 40:13, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

I felt horrible today... My legs had no energy, my hip wasn't to bad but the legs had no response at all. Really rough. I don't know if I should take time off or what, but it is what it is. Average pace was so slow at 9:25 with a total time of 2:04:26, I just want to cry.

See you Monday.

I decided to take a few days off to try and get a head of this damn hip... But I think I'm just going to have to pull it along and hope it heals eventually. My average pace was 8:36 with a total time of 1:10:40, I finished with some lower body weight training.

See you tomorrow.

Just a depressing run... Legs hurt so damn bad and no response at all. Pace was pathedic and slow. I am getting weaker and slower the more that I run whidh doesnt make any sense. My average pace was 9:26 with a total time of 1:07:54, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Not my finest hour today... I averaged a 9:50 Pace and I had to stop after each mile to rest my legs because they were so tired and stiff... Not really sure whats going on but I am about tired of it...

See you Monday.

I felt about the same as saturday but not quite as bad... I had a VPB which is always a challenge, I just did my best to slogg my way through this morning. I finished up with some upper body weight training and some push-ups.

See you tomorrow.

I felt a little better this morning... My hip was even feeling like its finally on the mend which was a pleasant surprise, my average pace was 8:38 with a total time of 1:02:30. I finished up with some upper body weight training and some push-ups, its the little things that you appreciate in this damn sport. I might try Loafer canyon next week with the group if my hip continues getting better.

See you tomorrow.

Pretty little Hill  and then I extended once I got back to the house, I worked really hard to beat the 9 Minute guy but I did it. My hipp was about the same as it was on Wednesday so Hopefully I am tunring the corner on that darn thing. My average pace was 8:57 with a total time of 1:04:36, I finished up with my upper body weight training and some push-ups.

See you tomorrow.

Bimblin and Stumblin my way through this run... Hip is comming around but the tired legs and slow pace are not... I had to work my but off to just beat the 9 Minute guy again, my average pace was 8:57 with a total time of 1:04:48 and I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Loafer Canyon to the Gate with the Spanish Fork Group, I felt great on the way up but horrible on the way back down... Not sure why other than that is the way my legs have been as of late. My downhill miles are usually sub 7:45 but I couldnt break the 8 minute guy. My average pace was 9:37 with a total time of 1:19:23, I finished up with upper body weight training and some push-ups.

See you tomorrow.

Pretty Little Hill and then I extended once returning home, pace was a little better this morning but I still didn't feel real strong. My turnover was better which is a positive. My average pace was 8:34 with a total time of 1:01:10, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Just did my best to get it done.

See you Monday

I went to the doctor and had some blood work done on friday and results came back  and everything ewas right where it shgould be. He did say that I am not getting enough protein so I am on Protien shakes for the forseeable future. It sure made a differnece today. I finally felt like a runner again today and I am so excited. I know I have a way to go but hopefully I am on the right track. My average pace was really easy and comfortable at 8:24 with a total time of 1:00:38, I finished up with some upper body weight training and some push-ups.

See you  tomorrow.

Mini Gu Corner and back after work. I didn't feel as bouncy but still alot better than I have been, average pace was 8:37 with a total time of 53:02.

See you tomorrow.

Loafer Canyon to the Gate and then towards the fire road. I felt good again on the way up but not very good on the way down, legs are having a hard time turning over fast. Hopefully they will do better the more I run the downhill. I had 3 MP miles at 7:58, 7:39, 7:51, I would like those to be more in the 7:30 range. My average pace was 9:28 with a total time of 1:16:59, I finished up with some lower body weight training.

See you tomorrow.

Usual Saturday route. I went out a little two fast but the pace was pretty steady throughout the run, I was a little tired towards the end but I think that was because of the heat and that I am not use to the pace. Progress! My average pace was 8:31 with a total time of 2:01:09, very pleased with the way that I felt.

See you Monday.

Harry's Hill and then over to Woodland Hills drive to Canal road and then home, I felt good on the uphill but struggled on the downhill again. I felt pretty good on the flat as well. My average pace was 8:52 with a total time of 1:03:51, I finished up with some lower body weight training.

See you tomorrow.

Mini Gu Corner and back. I felt good and the pace was upbeat, picked it up on the last mile and a bit to MP to finish up. I also did some upper weight training and some push-ups.

See you tomorrow.

Loafer Canyon and I crashed hard! I'm not sure what happen but I had nothing on the uphill and the downhill was really rough. I guess it was the short turnaround from yesterdays run,which was really good by the way, but today I hit the wall both ways. Average pace was 10:49 with a total time of 1:27:35, like I said I crashed. Here's to better days.

See you tomorrow.

I slept in and so I just went 10 Miles and I'm glad thats all I went because I really was slow and tired on the last few. My average pace was 8:51 with a total time of 1:29:52, those last few kinda felt like Thursday when I was really hurting. I guess 10 miles is better than no miles at all.

See you Monday.

Out past Mini Gu and back to the house, I slept in so i missed the Spanish Fork group running up Loafer... I'm such a loser... I felt okay and I had a MP mile on the last one (7:55), my average pace was 8:27 with a total time of 1:01:13. I finished up with some lower body weight training.

See you tomorrow.

Out to Payson Park and back via canal road, they have finally finished all of the contruction along this route which is good to see. I felt horrible today... I'm not sure why but it was a slow go the whole way. My average pace was 9:19 with a total time of 1:06:52, I finished up with some upper body weight training and some push-ups. Hopefully tomorrow will be a better day.

See you tomorrow,

Just trying to earn the day... I have really lost my Mojo but trying to get it back. Pace felt pretty good and comfortable which was nice. My average pace was 8:23 with a total time of 51:29, I finished up with some upper and lower body weight training and some push-ups. Not my best Saturday but atleast I was able to get something done. 

See you Monday.

I ran out to Payson park and back via canal road, I had a negative split on the way back which is a little uphill and mostly flat so not to bad. I had a couple of MP miles at 8:06, 8:09, my average apce waas 8:26 with a total time of 1:00:50, I finished up with some upprt body weight training and some push-ups. It is a good start to the week for a change.

Out to Mini Gu Corner and back Via Canal road, I was not feeling good at all on the way back but then on the inward half my legs loosened up and I felt better. My average pace was 9:00 with a total time of 55:25.

See you tomorrow.

This just really sucked and I kept running out of spite and no other reason. Average pace was a joke at 9:39 with a total time of 1:08:34.

See you tomnorrow.

I just didn't feel like running long today and I think it was because the laziness, my average pace was 8:44 with a total time of 53:47, I finished with some some upper body weight training and some push-ups. Hopefully next week will be better.

See you Monday.

Pretty little Hill and then extended past the house. I wanted to run with Spanish fork group up loafer but I felt like I better try it alone as its been a few weeks and I didn't want to embarras myself. My pace was okay at 8:28 with a total time of 1:00:30, I finished with upper body weights.

See you tomorrow.

My legs crashed after 9 miles and it was a death march after that. Time to get back on the horse, I have been super lazy the last month. My average pace was 9:05 with a total time of 1:54:32, hopefully next week I can start being more consistant.

See you Monday.

Loafer Canyon with the Spanish Fork Group, I felt good on the uphill but not good on the downhill... I have some work to do to get back to where I was a month or so ago. The laziness has caught up with me and I need to get going again. My average pace was 9:49 with a total time of 1:19:59, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Out to Mini Gu Corner and back, legs were still trashed from yesterday so pace was pretty slow and then I was fighting off a VPB the last half mile which wasn't real pleasant... My average pace was 9:20 with a total time of 56:27, finished up with some time in the hot tub.

See you tomorrow.

Payson Canyon with the Group. I took it easy for it being the first time down it, I felt pretty good but my darn hip pain came back which was a little disappointing. I thought I was all healed up but I guess not. My average pace was 8:10 with a total time of 1:06:07, I finished up with some uppr body weight training and some push-ups. I guess my hip pain has something to do with downhill running, I might just have to deal with it at this point.

See you tomorrow.

I ran to dripping rock with Dan and Hal, legs were still toast from the Canyon run and my hip cooperated for the most part so I will call that a win. My pace was pretty sklow but thats to be expected with the tired legs. My average pace was 9:14 with a total time of 2:12:39, legs were tired. Itw as a better week but I have to get more consistant and work in the 6 day down thw road, hip willing.

See you Monday.

Loafer Canyon with the group... I really crashed on this run, I'm not sure why but I couldn't beat the 9 minute guy on the way down which I am not use to. Oh well I need to take the good with the bad. My avereage pace was super slow mo at 10:27 with a total time of 1:24:56, I finished up with some upper body weight training and some push-ups. Hopefully I will be better next week on the route.

See you tomorrow.

Just a little out and back, out to the T and back vai canal road. I felt good on the way back and my stride opened up a little which felt nice. I felt a lot better than yesterday. Geesh! My average apce was 8:57 with a total time of 32:35... Payson Canyon tomorrow Morning.

See you tomorrow.

Payson Canyon with the Group. I felt pretty good on the middle half of the run but then the last few  miles I was pretty spent. My hip was marginal at best but I was able to get her done and thats all that matters.I had 4 MP miles in the middle at 7:51, 7:49, 7:31, 7:48, with an average pace of 8:08 with a total time of 1:30:03. I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Pretty little Hill and then extended a little after grtting home, wind was 40 miles an hour in my face for most of the run so the pace was way slow. My average pace was 9:18 with a total time of 57:14, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Mount Loafer canyon to the gate with the group, I felt better this week... Not great on the uphill but better on the downhill which was a good thing. My hip was sore for the most part. More on the downhill. My average pace was 9:47 with a total time of 1:20:55, I had 1 MP at 8:09. I finished up with some lower body weight training.

See you tomorrow.

Payson Canyon run with the group. Pace was much better today and my tunrover was a lot better which accounts for the faster pace. My hip was tender at times but I was able to open up my stride which seemed to help. My average pace was 7:48 with a total time of 1:26:48, I had 10 MP miles at 7:52, 7:37, 7:37, 7:26, 7:41, 7:30, 7:40, 7:55, 7:58, 8:06. I was really pleased with the MP miles... Hopefully I am on the right track.

See you tomorrow.

My hip seems to be coming around and even though my pace was a little slower than I'd like I still felt pretty good... I was quicker toward the end on the last few and I felt like I could have gone more. My legs were a little tired from walking around Lagoon for 8 Hours yesterday, so all in all it was a success. My average pace was 9:01 with a total time of 2:18:22.

See you Monday.

Sacred Grove Route. I felt pretty good on the way up but still slow on the way down, in the past I can break the 7:30 guy but I can't seem to beat the 8 Minute guy anymore. I had 2 miles MP at 8:08, 8:06, not the best but thats as good as I can do on this route for some reason. My average pace was 9:53 with a total time of 1:20:26, I finished up with some lower body weight training.

See you tomorrow.

Payson Canyon with the group, I felt pretty good but I hit the wall on the last mile for some reason... I  must have pyushed it to hard and the upper miles. MP miles were 7:57, 7:36, 7:09, 7:19, 7:26, 7:30, 7:32, 8:05, my average pace was 7:49 with a total time of 1:26:43.

See you tomorrow.

I felt horrible and it was pretty much a death march, I didn't even feel like adding on when I got back to the house my legs were just toast. The last 3 miles were just nasty. Average pace was real slow at 9:50 with a total time of  2:19:05, pretty rough.

See you Monday.

Elliptical for 45 minutes. Thats better than doing nothing at all. I just didn't want to go out and fight the heat this afternoon, I couldnt run this morning.

See you tomorrow.

No Loafer Canyon this week, my legs and pace are just pathedic and I need to stay away from the heavy hill, up and down. My pace was so slow again at 9:38 with a total time of 1:09:07, I feel like I'm back to where I was a few  months ago. Oh well such is life.

See you tomorrow.

I really was struggling through about 11 miles. Kind of like last week and then my legs kind of came to life for some strange reason, the last 3 miles were like I would like then to be. My average pace was 9:13 with a total time of 2:19:26.

See you Monday.

Really rough run again this morning, my foot really hurt too. I noticed it more on the downhill than the flat, that doesn't bode well for the Nebo Half... My average pace was super slow at 9:49 with a total time of 1:09:58, I finished up with some upper body weight training and some push-ups. Frustrating.

See you tomorrow.

The first few miles were really slow and stiff but then I started to just work on my tunrover to try and get my legs to loosen up and it seemed to work. My average pace was 8:57 with a total time of 1:03:50, miles 4,5,6,7 were all in the 8:30 or better range. Foot cooperated for the most part.

See you tomorrow.

Payson Park loop, My legs are just gone and my ITband and Glute on the right side are just down right painful. I couldn't get them to loosen up this morning so my pace was way off again. I feel like I am right back to where I was before the Protein drink. Frustrating. Average pace was slow at 9:41 with a total time of 1:10:32.

See you tomorrow.

Elliptical for 40 Minutes.

See you tomorrow.

I just feel like I am getting slower and slower and slower... Legs hurt and I just don't have any energy and turnover at all. I can't remember being so frustrated and just discouraged with my running. My average pace was slow at 9:40 with a total time of 2:07:37... Nebo Half should be interesting next week. I don't think I'll take 2nd in my age and 1 sub 1:40 like last year... No way in Hell.

See you Monday.

33 minutes on the elliptical to try and loosen up the legs for Saturday. I'm still super sore in the Glute and ITBand. Oh well. Not much I can do now.

See you tomorrow.

Just trying to loosen up the legs for Saturday... My Glute muscle is still really sore but it did loosen up after a few miles but the slow turnover continues. I just need to finish the race and get my medal for the year to keep the streak going. My average pace was slow at 9:31 with a total time of 40:00 even.

See you Tomorrow.

Nebo Half this morning with Bigfoot. I felt pretty good through about 10 Miles and then the last 5K was pretty rough. But I fought through the little nagging injuries that I have been dealing with over the summer and Gutted it out. My Official time was 1:48:52, 10 minutes slower than my PR last year but thats to be expected.

See you Monday.

Out to Mini Gu Corner and Back via canal road, Legs didn't feel to bad but my knot in my right glute is still giing me problems. It loosened up after a little while so I will just have to work through like have with the rest of the little nagging injuries the past little while. Average pace was 9:17 with a total time of 56:00 even, I finished up with some upper body weight training and some push-ups. Its a good start to the week.

See you tomorrow.

My body just feels so broken down... Not sure what to do at this point. Average pace was supper slow Mo at 9:46 with a total time of 1:04:48.

See you tomorrow.

43 minutes on the elliptical. Thats all my Hip and legs would let me. I tried to run and mad it to the top of the street and had to walk home. Bummer.

See you tomorrow. Maybe.

Elliptical and then upper and lower body weights.

See you Monday.

Just tried my best to get through it, I probably need to cut back to more like 3 to 4 miles as opposed to 6 to 7 miles. I just have to many damn injuries. Average pace was slow at 9:23 with a total time of 57:51, finished up with some lower body weight training.

See you tomorrow.

Salem Days 5K route and extended a little bit, pace was so slow but I was glad I was able to get 2 days of running in a row. Pains in all the familar places. Average pace was slower than yesterday but that was because I was hurting more today, 9:50 with a total time of 45:04. I finished up with some upper body weights and some push-ups.

See you tomorrow.

Out to the T and back via canal road, on the last few I started to try and open up my stride and it seemed to lessen the pain in my Butt and down my leg... So I will try to run some strides each run and see if it will improve my form. I think I have over compensated and my messed up form is contributing to some of thise current issues. My average pace was still way slower at 9:39 with a total time of 40:30, I finished up with some lower body weights.

See you tomorrow. 

Out to Mini Gu Corner and back via canal rod, Things started to loosen up on this one for a change. ITBand was lots better and the soreness in my right butt muscle was way tolerable, which was a pleasant surprise. My average pace was a bit better at 8:45 with a total time of 53:50, I finished up with some upper body weights and some push-ups. It was a good end to the week.

See you Monday.

Out to the T via canal road, I didn't feel as good as Saturday and it seemed to take ,longer to get loosened up but I got her done. My average pace was 9:12 with a total time of 38:25, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Pretty Little Hill Via canal road. I was looser at the start this morning but I cound not get the legs to move. I coundn't beat the 9 minute guy. But I'll take it at this point and the way I have been feeling. My average pace was 9:14 with a total time of 48:28, I finished up with some lower body weights.

See you tomorrow.

Salem Days 5K route. Just tried to do my best to get it done, all the nagging injuries are still there in force. Not sure what to do but I have thought of taking 6 weeks off just to see if everything would heal up... My average pace was 9:30 with a total time of 41:01, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

I felt a little bit better today. My injuries got a little looser as the run went on which was a pleasant surprise. I'll do what I can. My average apce was 8:57 with a total time of 38:04, I finished up with some upper body weights and some push-ups.

See you tomorrow.

Out towards Payson via canal road, it took me a little longer to loosen up the injuries but once I was able to they were tolerable. My average apce was slower today at 9:28 with a total time of 40:46, I finished up with some lower body weights and squats.

See you tomorrow.

Out past the T via canla road, I felt better than yesterday but not as good as Monday but progressing. My injuries loosen but  the second half of the run so that is nice. My average pace was 9:09 with a total time of 38:48, i finished up with some upper body weights and some push-ups.

See you tomorrow.

Elliptical and then lower body weights, squats, leg raises, calf raises, and then thigh machine. I'll run tomorrow morning.

See you tomorrow.

Out Past Mini Gu Corner via canal road, I felt so much better this morning. Pain in my butt muscle was a lot better and my ITBand wasn't tender at all un til the very end and that was just a niggle. My average pace was 8:48 with a total time of 54:20, I finished up with some upper and lower body weights and some push-ups. I'll take today.

See you Monday.

I finally felt good this morning. Turnover was good and pace was alot better, my legs and lungs were not ready for that but it hurt so good. Still a little niggle here and there but much improved. My average pace was 8:26 with a total time of 44:45, I finished up with some lower body weights.

See you tomrrow.

Big Blue Mailbox route alonf canal road, I didn't feel as good as Tuesday but still better than I have been. Average pace was slower at 9:02 with a total time of 47:15, I finished up with some upper body and lower body weights.

See you tomorrow.

Out to Mini Gu Corner and then back to the house on canal road, added a little more when I got back to the house. I had 1 MP mile at the end, 8:05, my average pace was 8:25 with a total time of 1:00:09. I finished up with some upper body weights and some push ups. I felt really good this  morning, I hope it continues.

See you Monday.

Out past the T via canal road, I felt okay but not as chipper as Saturday but still way better than I have been so thats a plus. My average pace was 8:43 with a total time of 37:30, I finished up with some upper body weight training and some push-ups.

See you tomorrow

Out towards Payson, my old pains were back today which was kind of a bummer but they did loosen up on the way back but still tender. My average pace was 9:04 with a total time of 37:33 I finished up with some lower body weights.

See you tomorrow.

Out past Mini Gu Corner and back to the house via canal road. I was a little Choppy on the first few miles but then my legs seemed to loosen up and I developed a pretty good rhthum on the way back. My average pace was 8:35 with a total time of 53:10, I finished up with some lower body weight training. Good day.

See you tomorrow.

I just ran along Canal road and I felt like crap, injuries will niot go a way... I really thought I was turning the corner but it doesn't look like it... Pace was so slow and hip and leg hurt, average apce was 9:57 with a total time of 32:02, I finished up with some upper body weights and some push-ups. I felt pretty good yesterday. Oh well.

See you tomorrow.

I finally fely like a runner again this morning! I was pretty loose from the get go and my injuries were hardly noticable. After last night I thought I was going to be done again for a while, hopefully it will continue. My average pace 8:42 with a total time of 1:11:00, thats the furthest I have run since the Nebo Half so thats a good thing.

See you tomorrow.

Out to Mini Gu Corner and back via Canal road, I felt pretty darn good again which was nice. My average pace was 8:37 with a total time of 53:04. No time for weights this morning so I'll try to get them in later this evening.

See you tomorrow. 

I felt pretty good again this morning other than I went out a little to fast, I paid for it a little on the last few miles but my pace was pretty steady. My average pace was 8:24 with a total time of 1:08:31, I had two miles close to MP at 8:06, 8:08. It was a good way to end the week.

See you Monday.

I felt pretty good again, I had good rhythum and pace was pretty decent. My average pace was 8:21 with a total time of 51:24.

See you tomorrow.

Pretty Little Hill via canal road, I just tried to run by feel and not look at my watch. I was surprised by my pace and I felt pretty good this morning, I finiahed up with some upper body weight training and some psuh-ups. My average pace was 8:26 with a total time of 45:07.

See you tomorrow.

Out to Mini Gu corner and back, I fought the wind the whole and it was tough but I got her done. I had a cramp in my left calf the last mile or so but I just ran through it and I hope it will go away, I need to get more water in my diet. My average pace 8:37 with a total time of 52:45, I finished up with some upper body weight training and some push-ups.

See you Monday.

Pretty Little Hill in the snow, my calve was still a little sore but it was way tolerable. Pace was pretty steady at 8:29 with a total time of 45:26, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Out to Mini Gu Corner Via canal road, my legs were a little less responsive this morning... I think they were a little tired, but pace was still not bad considering. My average pace was 8:38 with a total time of 53:16, I finished up with upper body weights and some push-ups.

See you tomorrow.

I just had some time so I ran along Canal road and just enjoyed the day, Pace was pretty good and everything felt pretty good. My total time was 40:03 and my average pace was 8:29.

See you tomorrw..

It was supper cold this morning and my old body wasn't feeling it, everything felt okay just not a lot of energy and the breeze was super cold. My average pace was 8:50 with a total time 54:32, I finished up with some lower body weights.

See you monday.

Ellpital for 31 minutes.

Salem Days 5K route extended. I felt really good today and the pace was better than I have been so I am going in the right direction. My average pace was 8:21 with a total time of 51:16, I had 2 MP Miles at 8:00, 8:02. Good start to the week.

See you tomorrow. 

I headed out just at sunset but I wanted to get something in today so I ran out to the T and back. I had some pain again in my ITband but it loosened as I went. Pretty windy on the way out but had a tail wind on the way back which helped me with the pace. My average pace was 8:57 with a total time of 31:31.

See you tomorrow.

Pretty Little Hill route via canal road. It was super windy but I really battled through it and I was pretty proud of myself for staying with it. Pace was slower because of the windy conditons at 8:46 with a total time of 54:01, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Out to Gu Corner and back and then I felt decent and tacked on a few more after returning home. I kept the pace easy and just wanted to get a double Digit run in  for a change. My average pace was 8:52 with a total time of 1:29:57. Nippy Morning.

See you Monday.

Out to Mini GU Corner and back via canal road, I felt in control the whole way today which hasn't happened in a long time. I hope it continues. My average pace was 8:32 with a total time of 52:32, I finished up with some upper body weights and some push-ups.

See you tomorrow.

I just kept it easy along Canal road. It was a beautiful monring and nippy, my average pace was 8:37 with a total time of  54:58. I finished up with some upper body weights and some push-ups, it was a good day and I am thnakful that I was able to get out.

See you tomorrow.

Harrys Hill. I eased up it and then eased down woodland hills Dr. Pretty slick out there this morning. My average pace was 9:02 with a total time of 57:36.

Happy Thanksgiving!

See you tomorrow.

Payson Park Loop but I cut out the rollers, I felt a little tired today but I was proud of myself for getting out and not being lazy. My average pace was 8:43 with a total time of 54:25, I finished up with some upper body weights and some push-ups.

See you tomorrow.

Out to Mini Gu Corner via Canal rd. It was super cold this morning and the old laegs justr wouldn't move but I'm glad i was to get out this morning and get itn done. My average pace was 8:55 with a total time of 54:46, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Out to Gu Corner Via Canal road, I felt pretty decent this morning and just tryed to stay with it and not over do it. My average pace was 8:33 with a total time of 1:09:52, it was a good way to end the week.

See you Monday.

Out to Mini Gu Corner and back via canal road. I have been super lazy this week but I finally pushed myself out the door. My average pace was 8:52 with a total time of 54:39, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Elliptical for 42 minutes.

See you tomorrow.

Out towards Payson Via canal road, snowy and slick and my legs felt like heavy bricks but I was able to get it done. Pace was slow at 9:06 with a total time of 56:47, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Skiing at Sundance.

Out to Gu Corner via canal road, I felt decent and pace wasn't to bad, I got a little tired on the last few but I hung in there. My average pace was 8:28 with a total time of 1:09:19.

See you Monday.

Out to Mini Gu Corner via Canal road. I felt better on the way back than on the way out, my average pace was 8:33 with a total time of 52:44, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Big Blue Mailbox route along Canal road. I felt okay just a little tired but I'm proud of myself for getting out and getting it done. My average pace was 8:43 with a total time of 45:21.

See you tomorrow.

Mini Gu Corner via canal road, I felt tired and stiff in the legs but I hung in there.... My average pace was 8:41 with a total time of 53:29. 

See you tomorrow. 

New route. Up past mount Loafer school then up the canyon road a luittle and then over past the new Stake Center. I was pleased with this one for the most part more uphill than down so it was good. My average pace was 8:58 with a total time of 55:25, i finished up with some upper body weight training and some push-ups.

See you tomorrow.

Pretty Little Hill and I hit the wall... I earned it though so it was good. The last mile was a battle. My average pace was 9:10 with a total time of 48:24, I finished up with some lower body weights.

See you tomorrow.