"A Hefty Hunk Of Steamin Junk"

43 minutes on the Elliptical. I have been sick the last 2 weeks. Its been  Brutal. Hopefully I am trending to better. I'll try some running tomorrow.

See you tomorrow.

Elliptical after work. I felt a little better today. Lower body weights after and somer push-ups.

See you tomorrow.

Out towards Payson and back avoiding the damn construction here in Salem, my legs felt pretty good considering the layoff. My average apce wass nice and easy at 9:30 with a totl time of 39:04, I finished up with lower body weights and some push-ups.

See you tomorrow.

Skiing at Sundance. 10 Runs and 9 Miles total.  Quads are super tired.

See you tomorrow.

Just Mobbin around Salem and trying to avoid all the construction. Average pace was 9:10 with a total time of 37:46, I finished up with some lower body weights and some push-ups.

See you tomorrow.

Just trying to stay consistent and get back into a good place. I was super tired this morning and my pace way slow but thats okay. My average pace was 9:31 with a total time of 39:12, I finished up with some upper body weights and some push-ups.

See you tomorrow

50 plus minutes on the elliptical. It has been a good acrive week. Between getting back to running and then getting my display down. I'm looking forward to a day off tomorrow and just taking it easy.

See you Monday.

Skiing with my Brother in Law at Sundance. Legs felt better today. A little tired at the end. Upper body weights after skiing and some push-ups. 

See you tomorrow.

43 minutes on the elliptical and then 2.25 miles in 20 minutes on the Treadmill.

Snowing outside and all I have is new shoes. I don't want to ruin them.

See you tomorrow.

Out tpowards Mini Gu and then back to the house. Pace weas pretty danr slow and I ran out of steam pretty fast. Finished up with 30 Minutes on the elliptical and upp body weights and some push-ups. My average apce was 9:28 with a total time of 48:30, it was a good way to end the week.

See you Monday

Afternoon run after work. My average pace was 9:10 with a total time of 46:50, I finished up with some upper body weights and some puch-ups. I felt okay but not great... I feel like I am making progress though so thats good.

See you tomorrow.

Just doing my best to stay the hell out of the damn constrcution areas. My average apce was 9:21 with a total time of 48:23, I finished up with some upper body weights and some push-ups. Still slow and labored, but thats alright.

See you tomorrow.

46 minutes Elliptical and then lower body weights and push-ups to finish up.

See you tomorrow.

Pretty Little Hill route. I felt horrible this morning. Super tired in the old legs and just seemed really hard at the pace I was running. But, I got her done. my average pace was 9:18 with a total time of 56:47, i finished up with some upper body weights and some push-ups.

See you tomorrow.

Out towarsd Mini Gu corner. I felt tired and pace was supper labored and I was just running in Quicksand. Well, it felt that way anyway. My average pace was slow at 9:35 with a total time of 58:38. Lower body weights to finish up. Good end to the week but I have a long way to go, I'm struggling getting back into shape and its going to take some time. I'm learning patients.

See you Monday.

Elliptical and upper body weights and some pushups.

See you tomorrow.

Out towards Payson winding around the Damn construction. I felt a little better today which was a nice surprise. My average pace was 9:00 with a total time of  55:10, I finished up with some upper body weights and some pushups.

See you tomorrow.

Skiing.

Out to Mini Gu Corner and back, I was a little labored on the way out but felt better on the way back. It was a good end to the week. Finished up wioth some lower body weights. My average pace was 9:05 with a total time of 1:05:49.

See you Monday.

Upper body weights and some push-ups. All I had time for today.

See you tomorrow.

Uphill and some downhill today. I felt okay but I have a lot of work to do. I had 1 MP mile on the down hill, 8:05, my average pace was 9:15 with a total time of 56:47. I finished up with some lower body weights and some pushups.

See you tomorrow.

Out towards Payson and back. I felt okay but I took it easy where I am going skiing later today so I didn;t want to over do it. It sucks getting old! My average pace was 9:19 with a total time of 47:35, I finished up with some upper body weights and some push-ups. It was a good way to start out the day.

See you tomorrow.

Out towards Gu Corner and back. I felt pretty good. Just trying to get use to running more distance on Saturday. My average pace was 9:08 with a total time of 1:14:18, I finished up with some lower body weights and some push-ups. I need to get more consistant during the week. Its always something.

See you Monday.

Out towards Payson, I felt pretty rough for the first little bit and then the old legs seemed to loosen up. My average apce was 9:06 with a total time of 55:34, I finished up with some upper body weights and some push-ups. A good start to the week.

See you tomorrow.

The wind was to cold for me after wor som opted for some cross training on the ellipitcal. Good solid workout. Upper body weights to finish up.

See you tomorrow.

Out towards Payson and back. Just trying to stay warm and get her done and surprisingly it wasn't to bad. My hands got a little cold but other than that it was tolerable. My average pace was 8:51 with a total time of 53:52, I finished up with some lower body weights and some push-ups.

See you tomorrow.

Out to Gu Corner and back and then added a little more when I got back to the house. I was a little tired on the last one but other than that I did okay. My average pace was 8:56 with a total time of 1:21:37, I finished up with some upper body weights and some push-ups.

See you tomorrow.

Climbing up Loafer Canyon. I felt pretty decent on the way up. I kept it pretty easy and the same on the way down. I had 1 MP at 8:05, my average pace was 9:26 with a total time of 58:01. I finished up with some lower body weights and some push-ups. Great workout!

See you tomorrow.

Treadmill. To wet outside for me. My Average pace was 9:02 for 28 minutes, I finished up with some upper body weights and some push-ups. Better than nothing.

See you tomorrow.

Out towards Payson on some very slick roads in some spots. Beautiful morning and I am so glad I got out there, \my average pace was 8:55 with a total time of 47:10. I finished up with some lower body weights and some push-ups.

See you tomorrow.

Out towards Mini Gu Corner and back avoiding the construction. I felt pretty good on this one and it was a pretty nice afternoon. My average pace was 8:49 with a total time of 54:25, I finished up with some upper body weights and some push-ups. Its a good start to the week.

See you tomorrow.

Just toolin and Mobbin around Salem. I felt pretty darn good. My average pace was 8:56 with a total time if 45:52, I finished up with lower body weights and push-ups. I had 1 MP mile at 8:01 and 8:14. I also went skiing earlier this morning so that is the cross training. Great work out on the legs both running and the downhill skiing.

See you tomorrow.

Out past Gu Corner and down into the riverbottoms, I felt pretty good for the distance and I hung in there pretty good for the most part. My average pace was 8:50 with a total time if 1:33:02, I finished with some lower and upper body weights and some push-ups. I need to get more consistant during the week. I need to stop missing a day here or two days there...

See you Monday.

Out towards Mini Gu and Back. I felt pretty good on this one. My average pace was 8:36 with a total time of 53:07, I finished up with some lower Body weights and some push-ups. Good workout.

See you tomorrow.

Out towards Payson. I felt pretty rough the first half of the run, I stuck with it and the last half I felt a lot more normal. My average pace was 9:05 with a total time of 56:19, I finished up with some upper body weights and some push-ups. 

See you tomorrow.

Out to the River bottoms and back. I felt really weak and tired this morning, not sure why but it is what it is. My average pace was 9:03 with a total time of 1:31:50, my lower abdomen was super tender and stiff again for some reason. I thought I was done with that but for some reason it came back today.  I got her done though and thats what counts.

See you Monday.

Out Past the Stake Center towarsd Mini Gu corner and back. It was a beautiful day and I felt pretty good. My average pace was 8:33 with a total time of 52:56, I finished up with some upper body weights and some push-ups.

See you tomorrow.

A little Hills. I felt Tired and slow on the uphill but better on the downhill and the flat portions. My average pace was 9:09 with a total time of 56:11, I had 1 MP at 8:08. I finished up with some lower body weights and some push-ups. 

See you tomorrow.

Out towards Mini Gu Corner again. Three days in a row. Unheard of for me. My average pace was 9:03 with a total time of 56:21, legs felt better once they loosened up.

See you tomorrow.

Pretty Little Hill abd then back toi the house. Legs were tired today for sure. Not use to running day after day. HAHA. My average pace was8:59 with a total time of 55:12, I finished up with some lower body weights and some push-ups.

See you tomorrow.

Out to the riverbottoms again and back, pace was 9:13 with a total time of 1:35:00. I felt tired towards the end. Lots more miles this week than in previous weeks. It was a good week.

See you Monday.

Loafer canyon via MT Loafer school, Tuirned towards the mailboxes. I felt really good on this and my uphill splits were faster than last week which was really good, my average pace was 8:44 with a total time of 53:54.  I had 3 MP miles, 7:53, 8:02, 8:11, I finished up with some lower body weights and some push-ups. Really good run.

See you tomorrow.

I felt peretty good today, ran into some sleet and hail but just pushed through it. My average pace was 8:35 with a total time of 52:41, I finished up with lower body weights and some push-ups. It was a pretty decent run for me.

See you tomorrow.

The wind was miserable and cold and just damn right brutal... But, I pushed through it and did the best that I could. Average pace was 9:02 with a total time of 1:32:19, I finished up with some upper body weights and some push-ups. I was a little lazy this week... I need to get better at it like I did last week. I'm a work in progress.

See you Monday.

Pretty Little Hill and back to the house. I had to deal with the wind after I got out of Salem and it was brutal. My average pace was 8:51 with a total time of 1:03:34, I finished up with some lower body weights and some push-ups. It was a good way to start the day.

See you tomorrow.

Out towardsw Payson and Point beyond. Wind was a pain again and I just did my best to get thrpugh it. My average pace was 8:59 with a total time of 56:21, I finished up with some upper body weights and some push-ups.

See you tomorrow.

My usual Saturday route. I got her done but I felt sluggish and slow most of the run but thats okay. Like I said I am a work in progress. My average pace was 9:06 with a total time of 1:32:28. I need to be better during the week I need to get more consistant.

See you Monday.

New route out towards Payson. I felt pretty good nd it was finally a beautiful day. My average pace was 8:42 with a total time of 55:13, I finished up with some upper body weights and some push-ups. Signed up for my 10th St. George Marathon. I better get at now.

See you tomorrow.

Pretty Little Hill and back. I felt pretty damn tired today but I gutted it out and finished strong as I could. My average apce was 9:11 with a total time of 57:00, i finished up with some lower body weights and some push-ups. Hopefully I will better on tomorrows run.

See you tomorrow.

Out towards Payson. Beautiful Day! I rolled my foot so I hope I havent screwed it up... Ankle is fine but the outside of the front part of my foot is a little tender. I was able to complete the run with minimul pain so we will see. My average pace 8:58 with a total time of 49:36, I finished up with some upper body weights and some push-ups.

See you tomorrow.

Usual route out to the riverbottoms. It was a death March on the way out there but then my legs kicked in on the way back and I felt pretty good. Thats always fun when that happens. My average pace was 9:05 with a total time 1:41:18, I finished up with some lower body weights and some push-ups.

See you Monday.

Payson Park Loop but I cut out the rollers. I felt okay for the most part, I had some stomach issues of the way back. My average pace was 9:06 with a total time of 59:25, I finished up with some upper body weights and some push-ups.

See you tomorrow.

Harry's Hill up. I was slow on the way up and then I felt slow on the way down Woodland Hills dr. I was in super slow mo this morning for some damn reason. My average pace was 9:29 with a total time of 1:08:06, I finished up with some lowewr body weights and some push-ups. 

See you tomorrow.

I was sick overnight so I didn't feel like getting out this morning but I felt better later in the day so I went for a quick run. Hopefully I will have a better night tonight, My average pace was 8:47 with a total time of 37:42, I did a light upper body weights to finish up.

See you tomorrow.

Hill again today. I felt better on the downhill portion today. My average pace was 9:03 with a total time of 1:05:00, I had 1 MP mile on the downhill 7:49. I finished up with some lower body weights and some push-ups,  pretty good start for the day.

See you tomorrow.

Just Mobbin around Payson and Salem. I was a little slow at times but I go her done. Upper body weights and push-ups to finish up. My average pace was 8:55 with a total time of 1:03:21, it was a beautiful morning.

See you tomorrow.

Harry's Hill up and Woodland Hills road down. I struggled on the uphill and the downhill but I got her done. Lower body weights and push-ups to finish up. My average pace was 9:17 with a total time of 1:06:02.

See you tomorrow.

Out to Mini Gu Corner and back, added a little more when I got back to the house. I felt pretty good and just enjoyed the morning. My average pace was 8:43 with a total time of 1:02:53, I finished up with some lower body weights and some push-ups.

See you tomorrow.

Usual Saturday route. I felt a little tired towards the end but I got her done. Averaged about a 9:00 mile total time was 1:39:10.

See you Monday.

Out towards Payson and Back. I got stuck in a prretty alarming Lightning storm along with rain and hail. I was able to find a big pine tree to shelter in until it all passed but it was pretty spooky. My average pace was 9:13 with a total time of 1:05:31, I finished up with some upper body weights and some push-ups.

See you tomorrow.

Out to Mini Gu Corner and back with a little detour here and there. Legs were a little tired but I got her done and hung in there. My average pace was 8:56 with a total time of 1:03:46, I finished up with some lower body weights and some push-ups.

See you tomorrow.

Harry's Hill up. Felt okay but not great. Mornings are getting lighter. My average pace was 9:04 with a total time of 1:05:45, I had 1.26 MP at an 8:08 average. I finished up with some lower body weights and some push-ups.

See you tomorrow.

I just wanted a few miles this morning to clear out the old head. I just ran a long Canal road and back. My average pace was 8:52 with a total time of 31:45, I finished up with some upper body weights and some push-ups.

See you tomorrow.

Out to the riverbottoms and back. I felt okay but not real great either, but thats toi be expected with the extra mileage this week and not being use to it yet. My average pace was 9:07 with a total time of 2:08:45, pretty good week with almost 40 mileage.

See you Monday. 

Payson Park Loop. I did not feel good at all this morning... I got her done though and that is one step closer to reaching my goals. Hopefully. My average apce was 9:04 with a total time of 1:05:09, I finished up with some upper body weights and some push-ups. Beautiful morning.

See you tomorrow.

Out to Mini Gu Corner and back. Legs feel over worked and tired. My average pace was 8:55 with a total time of 1:03:29, I finished up with some lower body weights and some push-ups.

See you tomorrow.

Harry's Hill Up. I felt better on the flat, my legs were a lot more responsive this week which was a good sign. I had 1 MP mile and my average pace was 8:57 with a total time of 1:03:56, I finished up with some lower body weights and some push-ups.

See you tomorrow.

Just Mobin around Salem and trying to take it easy. My average pace was 9:05 with a total time of 37:36,  I finished up with some upper body weights and some push-ups.

See you tomorrow.

Payson Park Loop but I cut out the rollers. My average pace was 8:50 with a total time of 55:12, I finished up with some upper body weights and some push-ups. I felt a little tired this morning but I got her done. It was a long sad Weekend.

See tomorrow.

Out pas Mini Gu Corner and back. I felt tired this morning and not much get up and go. My average pace was 8:55 with a total time of 1:04:50, I finished up with some lower body weights and some push-ups.

See you tomorrow.

Loafer Canyon to the gate and then extended to the sacred grove. I felt pretty decent really. I got stronger with each mile on the downhill which is cool. I had 3 MP miles at 7:59, 7:39, 7:59 .11 7:52. My average pace was 9:40 with a total time of 1:18:24, I finished up with some lower body weights and some push-ups.

See you tomorrow.

This all I could do today... 30 flats of flowers yesterday about did me in. It felt like my legs were going to fall off. I'll finish them up today and then I can get back to normal training. It happens every year, all the squating down just wrecks these old legs anymore. My average pace was 9:53 with a total time of 1:25:01, onlt 15 more flats to go. I'm so stupid.

See you Monday.

Payson Park Loop with the rollers. I felt horrible this morning, just really rough stomach and not pleasant at all. But, I got her done. My average pace was 9:09 with a total time of 1:06:54, I finished up with some upper body weights and some push-ups.

See you tomorrow.

Super sick this morning. Stomach issues. I was so depleteted I dont know how I even finished but I did. Slow pace wise at 9:49 with a total time of 59:15. No lower weights this morning. Didn't feel like it. Hopefully I will better tomorrow.

See you tomorrow.

Up Harrys Hill. Still fighting this stomach bug but I got her done. My average pace was super slow mo at 9:28 with a total time of 1:07:28, I finished up with some lower body weights and some push-ups.

See you tomorrow.

It waas a real struggle this morning. I almost just quit. I was so tired and slow and run down that I just wanted to give up. I'm not sure if this run even did me any good at all, but I will hope for a better week next week.

See you Monday.

Out towards Payson and back. I felt a little better this morning, I'm still not burning up the road pace wise but at least i had a little bounce in my step. Upper body weights and then some push-ups to finish up. My average pace was 8:56 with a total time of 1:03:36....

See you tomorrow.

Harrys Hill Down. This route is always hard for me for some reason. My average pace was 9:16 with a total time of 1:06:55, I had 1.22 MP at 8:15, .22 7:32, I finished uop with some lower body weights and some push-ups.

See you tomorrow.

Out to Mini Gu and back via canal road, my average pace was 9:10 with a total time of 56:23. I wasn't feeling it this morning but I got her done, I finished up with some upper body weights and some push-ups. The last few Wednesdays I've had a tough time getting out the door but I powered through it this morning.

See you tomorrow.

Payson Park Loop but I cut out the rollers. This run was a like a death march but then the last few miles I just tried to engaged the legs a little and then the pace was a little better. Still not great but better than it was. My average pace was 9:30 with a total time of 1:08:15, I finished up with some lower body weights and some push-ups. I'm glad I was able to get out this morning.

See you tomorrow.

Usual route on Saturday. I felt a little better this week. I had more energy and my pace stayed pretty steady. I was tired by the end. My average pace was 9:03 with a total time of 2:07:46, 14 was about my max at this point.

See you Monday.

Out towards Payson Park but I cut out the rollers. I had to get back to the port a potty as I was having stomach issues. Added one more on when i got back closer to the house. Average pace was 8:59 with a total time of 1:04:28, i finished up with some upper body weights and some puch-ups. I felt okay just a little tired from Saturday's run still. Beautiful morning.

See you tomorrow.

I felt pretty damn good today. I haven't had a run like this in a long time. I hope it continues and I can build on it. My average pace was 8:33 with a total time of 1:01:59, I had 2.25 of MP miles. I finished up with some upper body weights and some push-ups. Great run.

See you tomorrow.

Harrys Hill down and its still kicking my but! My average pace was 9:19 with a total time of 1:06:32, I finished up with some lower body weights and some push-ups.

See you tomorrow.

Friday junk miles. Out towards payson via canal road. I kept it pretty easy for the most part and just enjoyed the morning. My average pace was 9:07 with a total time of 57:07, no weight training today.

See you tomorrow.

Out to Payson Park and back via canal road. I felt pretty good but my right ankle on the outside had a little niggle of pain... I hope it doesn't turn into anything... My averagep pace was 8:39 with a total time of 1:02:09, I finished up with some upper body weights and some push-ups. Its a good start to the week.

See you tomorrow.

Out to Mini Gu and fighting the damn wind the whole time! I am haunted by wind. My average pace was 8:49 with a total time of 1:03:54, I finished up with some lower body weights and some push-ups. Ankle was fine which was good.

See you tomorrow.

Just toolin around Salem. Legs were super tired for some reason and I just wasn't into it... I stayed with it though and got her done. My average pace was 8:57 with a total time of 1:05:51, I finished up with some upper body weights and some push-ups.

See you tomorrow.

Out to Mini Gu and then back to the house and then I ran down to the storage unit to fetch Christine. My legs were toast the whole run and I had no energy at all, but I got her done. My average pace was 9:15 with a total time of 1:06:50, no weights today. Legs were to trashed.

See you tomorrow.

Usual Saturday Route. I felt okay but not real strong. Pace was pretty steady for the most part and i felt like I could have kept going even though I was feeling pretty tired at the same time. My average pace was 9:01 with a total time of 2:07:14, it was a 40 plus mile week for me so I am pretty proud of that.

See you Monday.

River Trail in the rain mostly. I felt pretty good. My Average pace was 8:49 with a total time of 53:46. I finished up with some lower body weights and some push-ups.

See you tomorrow.

Out past Mini Gu Corner and then back to the house. I felt tired this morning but I'm glad that I was able to get out. My average pace was 9:00 with a total time of 1:05:20, I finished up with some upper body weights and some push-ups.

See you tomorrow.

Harry's Hill down. This route usually kicks my tail but today I fell like I nailed it pretty good. Good times. I ran in the afternoon with all the damn rain this morning. I wondered if it was ever going to quit. My average pace was 8:51 with a total time of 1:06:36, I had 4.52 MP miles on the downhill and on the flat portions.

See you tomorrow.

Out towards Payson via canal road. Just trying to get a few miles in where I missed wednesday going fishing. My average pace was nice and easy at 9:31 with a total time of 49:20, I finished up with some upper body weights and some push-ups.

See you tomorrow.

It was a really tough run but I hung in there and got her done. Pace wise it was super slow but I was tired from the get go. My average pace was 9:43 with a total time of 2L17:02, still managed to get to 40 miles for the week. It was tough but I did it.

See you Monday.

Out to Gu Corner and back. I took yesterday off. My legs were still feeling pretty tired from Saturday, it was hard to not go for a run but it sure helped this morning. Legs were responsive and felt great! My average pace was 8:36 with a total time of 1:13:01, I finished up with some upper body weights and some push-ups. Great run for me.

See you tomorrow.

Harrys Hill down. I feklt okay but not as good as last week on this route, but thats okay I had a tempo run yesterday so my legs were a little tired from that but bot bad. Beautiful Morning. My average pace was 9:08 with a total time of 1:06:44, I had 3.3 MP miles on the downhill and the flat. I finished up with some lower body weights and some push-ups.

See you tomorrow.

Out towards Payson but didn't extend to the park. I felt a little off the first half of the run but then more normal pace wise the last half so I hung in there. My average pace was 9:07 with a total time of 1:04:52, I finished up with someupper body weights and some push-ups. 

See you tomorrow.

Struggled again on this one. My Long runs have been very difficult and not very fun... I can't seem to build on anything. Every week is just a death March... Oh well. I'm proud of myself for sticking to it and not giving up. My average pace was 9:29 with a total time of 2:23:35. Brutal...

See you Monday.

Out towards Payson via canal road. I felt a little clunky on the way out but then I loosened up on the way back and felt a little better. I had some MP miles on the way back and my average pace was 8:56 with a total time of 1:03:45, I finished up with some upper body weights and some push-ups.

See you tomorrow.

Harry's Hill up and Woodland Hills Dr down. I was waisted this morning for some reason but I got her done. Average pace was 9:23 with a total time of 1:08:15, finished with some lower body weights and some push-ups.

See you tomorrow.

Out towards Gu Corner and ack to the house. I felt really good this morning and legs were wanting to go so I let them. I did some 1/2 mile pickups in the 7:40 pace range. My average pace was 8:33 with a total time of 1:09:21, I finished up with some lower body weights and some push-ups. Great morning and I was pleased with the effort.

See tomorrow.

I ran just a few miles to clear the old head out. I kept the pace nice and easy. My average was 9:24 with a total time of 34:31, I finished up with some upper body weights and some push-ups.

See you tomorrow.

Just a long and painful run. Not fun at all. Not sure what to do about these long runs. I usually get stronger and faster toeards the end but I am the oppsite these days. Not fun at all. I still hit 40 Miles for the week which is good. My average pace was a death March at 9:49 with a total time of 2:19:22. Rough!

See you Monday.

Out to Payson Park out back Legs were a lot more responsive this morning which was a pleasent surprise. Pace still isn't where I would like but hopefully it will come around as i continue to be consistant. I had 5 MP miles and my average pace for the run was 8:46 with a total time of 1:02:57, I finished up with some upper body weights and some push-ups.

See you tomorrow.

Just out towards Mini Gu and then added a little more after getting back to the house. It hotter in the late morning. I slept in so there you have it. My average apce was 9:07 with a total time of 46:54, i finished up with some lower body weights and some push-ups.

See you tomorrow.

Out towards Gu and then back again. I felt okay but not speedy by any means but okay. I had 4.25 MP miles and my average pace was 8:57 with a total time of 1:04:46.  I finished up with some lower body weights and some Push-ups.

See you tomorrow.

I ran down to the storage unit to get the old girl... I need to start driving her or Cindie says I have to sell her to the highest bidder. My average pace was super slow mo at 9:20 with a total time of 19:55.

See you tomorrow.

I felt a little better this week than I have on the previous weeks so I feel like I am trending in the right direction... Well at least this week I felt that way so lets hope it keeps going that way. My average pace was 9:11 with a total time of 2:19:04, I had 1.15 MP at the end so I was stronger than when I started the run. Progress.

See you Monday.

Out to Payson Park and back via canal road. Legs were still a little tired from Saturday but not to bad. My average pace was 9:08 with a total time of 1:05:26, I finished up with some upper body weights and some push-ups. It was a good start to the week.

See you tomorrow.

Summitt downhill and then woodland hills dr downhill. Quads are trashed pretty good but I need to do it and then hopefully do Payson Canyon a few times. My average pace was 9:09 with a total time of 1:05:21, I finished up with some lower body weights and some push-ups. Hopefully I will get fast with each time down.

See you tomorrow.

Tour of Salem just trying to work out the stiffness from yesyerdays run. Ouch!, My average pace was 9:36 with a total time of 1:08:17, I finished up with some upper body weights and some push-ups. I'm glad I pressed on today.

See you tomorrow.

Just trying to work out the stiffness in these old legs. I guess the downhill was to steep... Oh well. I'll get there. My average pace was really easy and slow at 10:29 with a total time of 53:35, I tried a little lower weights to help wotk out the stiffness.

See tomorrow.

Out to Payson Park and back. Warm morning but I got her done. My average pace was 9:09 with a total time of 1:05:54, I finished up with some upper body weights and some push-ups. Legs were still a little heavy from last weeks downhill run.

See you tomorrow.

Out  past Mini Gu Corner and back, I just didn't feel good at all in my stomach... It sucked. My average pace was 9:12 with a total time of 1:05:25, my pace was really slowed... Mybe this is what it means to be old. 

See you tomorrow.

Up to the Gate and then extended to the Sacred Grove. I felt good going up and coming down so I was really happy about that. I had 4 MP miles on the down hill and my average pace was 9:31 with a total time of 1:17:16, I finished up with some lower body weights and some push-ups.

See you tomorrow.

Uusal route. I felt pretty good again today on this long run. Felt stronger at the end and that is giving confidence. My average pace was 8:59 with a total time of 2:25:03, I had 8 MP miles on the ladder half of the run. It ws a good end to the week.

See you Monday.

I felt pertty good again this morning. I have to really appreciate these runs when the come along becasue they do not come along as often as the use to. My average pace was 8:38 with a total time of 1:02:29, I finished up with some upper body weights and some push-ups.

See you tomorrow.

I felt pretty good again today. Just really trying to enjoy this when it happens because I just done know if it will continue, but that is thge hope though. My average pace was 8:34 with a total time of 1:02:17, I had 6.26 MP miles with 5 of them 8:35 or better. I finished up with some upper body weights and some push-ups. Pretty good for this old man that I am.

See you tomorrow.

Slower than last week but I was tired this morning so there is that. I hade 4 MP on the downhill and my average pace was 9:48 with a total time of 1:19:32. I finished up with some lower body weights and some push-ups.

See you tomorrow.

Out pasy Mini Gu Corner and half way to Gu. My legs wanted to go this morning so I let them. My average pace was 8:27 with a total time of 1:01:26, I had 6 MP miles and then I finished up with some upper body weights and some push-ups. A great start to the week. It felt like old times out there this morning... At least for me any way.

See you tomorrow.

I was running Tueday Morning and crashed and burned and rolled my ankle really bad. Good news is it is not broken.. So I just have to wear a boot for a week and rice and elevate. Hopefully I will be back out there soon but who knows.

See you when I see you.

3-10 minute sessions on the elliptical and then upper body weights and push-ups, no Pain... Did some leg lifts and squats and ankle pain was minimal. Its still supper sore in certain positions and walking so I'll give running a try on monday and see where the damn thing is at. Injuries suck!

See you Monday.

I tried to run on my ankle and give it a try but it was still pretty painful so went down and jumped on the ellipitcal for 30 Minutes and its seemed to do okay. So I guess its  the elliptical for now. I will probably try some run-walking in the mornings to see how it goes.

See you tomorrow.

Elliptical for 30 Miuntes. Ankle is not improving much... Swelling is going down but I still can't run on it but no pain on the elliptical so we will see how that goes. Frustrating.

40 Minutes on the elliptical and then lower body weights to finish up. Ankle felt pretty good. No pain. I might try some running on Friday but we will see.

See you tomorrow.

50 Minutes Elliptical and then upper body weights to finish up. Ankle is good.

See you tomorrow.

40 Minute warm up on the elliptical and then I ran 2.25 miles to test out the ankle. It felt okay but I cannot wear the brace it makes it to uncomforable and restricted. I will try some more tomorrow.

See you tomorrow.

Out to mini Gu corner and then back to the house. Ankle wasn't to bad just stiff and sore but it didn't swell up and the soreness stayed the same throughout the run so not bad. I hope next week I can get back to it. I have picked up a little bug or something... A little tired and scratchy throat low energy. My average pace was 9:14 with a total time of 1:05:35, it felt good to be back out even though I'm not a 100 percent yet

See you Monday.

Just tried to get it done. Ankle was sore to start but then tolerable after a few miles. Pace has really slowed which is kind of a bummer. My average pace was 9:22 with a total time of 58:30, I finished up with some upper body weights and some push-ups. Its a start.

See you tomorrow.

Ran in the riverbottoms and found a window befoer the next down pour came. Ankle stiff at the beginning but loosened up quicker and felt better as the run went on. My average pace was 9:01 with a total time of 36:59, I finished up with lower body weights and some push-ups. I'm glad I got something in today.

See you tomorrow.

I felt horrible this monring. I felt like I was going to faint on the way back, wobbly legs and just super weak. I've been fighting off a bug it seems the last 3 or 4 days. I felt decent yesterday but not today. I really don't know how I finished really. My average pace was super slow at 9:43 with a total time of 59:16, I was able to finish up with my upper body weights and some push-ups. I'm beat!

See you tomorrow.

Just Mobbin around salem and enjoying the beautiful morning. Ankle lossened up after about a mile and felt decent. My average pace was 8:43 with a total time of 30:31, i had 2.5 MP miles. I felt pretty good after the first mile.

See you tomorrow.

Down to the riverbottoms and back. Legs and pce were a little than i expected which was a nice surprise. Ankle was achy but tolerable. My average pace was 9:02 with a total time of 1:58:28, I had a few many stops as it was super humid and I was just tired and drained. But I am glad I was able to go as far I did. Ankle is slowly improving.

See you Monday.

Out towards Payson and back. I felt tired at the beginng and the better in the middle and the tired again at the end... My average pace was 8:49 wih a total time 54:25, I finishe up with some upper bosy weights and some push-ups.

See you tomorrow.

Out past Mini Gu and back. I felt just awful this morning and I just did what I could to finish. Ankle hurt, legs were gone and I generally felt like crap. My average pace was 9:24 with a total time of 1:10:35, I finished up with some lower body weights and some push-ups. I havent felt this bad in a while. Oh well...

See you tomorrow.

Ran back from dropping Christine off at the Storage unit. Ankle felt pretty good and my total time was 17 minutes. I forgot my watch so thats the only data I have. 

See you tomorrow.

Just toolin around Salem. My average pace was 8:53 with a total time of 30:58, I finished up with some upper body weights and some push-ups. Warm morning.

See you tomorrow.

I struggled with this one. Ankle started to hurt about 4 miles in, so I turned back to the house. I had to run walk the last few miles. Bummer.

Hopefully next week will be better.

See you Monday

Out towards Payson Park after the Storm. I felt okay. Ankle seemed to do alright but that was with a day off, but I'll take it. My average pace was 9:01 with a total time of 1:03:08, I had 3 MP miles and then I finishe up with some upper body weights and some push-ups.

See you tomorrow.

Out towards Mini Gu Corner and then back to the house. I was just damn tired today... I'm feeling my age as of late. My average pace was 9:08 with a total time of 56:54, I finished up with my upper body weights and some push-ups. 

See you tomorrow.

Just toolin around Salem tring to see whats up. My average pace was 9:02 with a total time of 29:57. Upper body weights to finish up.

See you tomorrow.

Out to Mini Gu and back. Legs were super weak and wobbly again just like last week. I could only go about as far as I did. Just couldnt go another step. Average pace was9:33 with a total time of 1:03:56, finished with lower body weights and some push-ups.

See you Monday.

Took the Camero to the Storage and then ran home. I felt okay. My average pace was 9:11 with a total time of 21.08. I wasn't trying for the 911 thing. It just happened. Upper body weights to finish uo.

See you tomorrow.

Harrys Hill up and the Woodland Hills Dr Down. Testing out the ankle. Its felt good. So I will try and get a few more long runs in and then see how it goes. My average pace was 9:16 with a total time of 1:06:08, I finished with some loer body weights and some oush-ups. 

See you tomorrow.

Out to Mini Gu and back. Felt awful. My average pace was 8:59 with a total time of 1:03:57, I finished up with some lower body weights.

See you tomorrow.

I just tried to do my best but I struggled. My fitness just isnt there. I will keep trying but I'm thinking that I will have to move the Marathon back to nest year... Missing the training waiting for my Ankle to heal up just seemed to really set me back. My average pac ewas way slow at 9:39 with a total time of 1:47:22.

See you Monday

Riverbottoms in the afternoon. Ankle finally is feeling like its getting stronger, pace was pretty up beat. My legs wanted to go but the old lungs didn't want to go along. My average pace was 8:43 with a total time of 45:21, I finished up with some upper body weights and some push-ups.

Out to Mini Gu and back. Legs felt pretty good and pace was better as well. My average pace was 8:38 with a total time of 1:01:25, I had 6 MP miles and I finished up with some upper body weights and some push-ups. Great workout!

See you tomorrow.

Just doing my best to get soemthing in for the day. Hill. My average pace was 9:25 with a total time of 1:01:51, I finished up with some lower body weights and some push-ups. I felt like I was completely out of shape on this run... 

See you tomorrow.

I felt pretty good on this one. It was good to have a long run like this where I felt stronger and stronger as the run went on. I'll have a good strong week next week and the do a little taper the week of the race and then see what happens. I had 6 MP miles and my average pace for the long run was 8:57 with a total time of 2:24:19. If I could have had flat to a slight down hill at the end I feel like I could have keep going. Good feeling.

See you Monday.

Out to Payson and back. I felt tired pretty much the whole way but I got her done. My average pace was 9:08 with a total time of 1:04:23, I finished up with some lower body weights and some push-ups. It was a beautiful morning temp wise.

See you tomorrow.

Spanish Fork River Trail in the mid Morning. I felt Horrible on the way down but then the pace was better on the way up so kinda weird. My average pace was 9:14 and a total time of 56:48. I'm glad I was able to get a run in.

See you tomorrow.

Friday 5K. The average pace was 9:25 with total time 33:25.

See you tomorrow.

Last long run. Not sure what to think about the race next week. But I'll just do my best and grind through it. My average pace was 9:05 with a total time of  1:59:08, I hope I can gold that pace the whole way next week but that might be asking for to much.

See you Monday.

Just staying loose as goose. Average pace was 9:03 with a total time of 31:20, I finished uo with some upper body weights and some Push-ups.

See you tomorrow.

I felt pretty darn good today and my pace was good without much effort so hopefully things will go okay on Saturday. I'm not expecting to much just want to finish. My average pace was 8:23 with a total time of 18:31, I finished up with some upper body weights and some push-ups.

See you Tomorrow.

I felt okay though the half but then it was pretty rough after that. I started to have calf problems and then my ankle started to get sore. My calf soreness was on the same side as my bad ankle so it made it pretty tough, but I just did my best and kept moving forward, so I could finish and I accomplished that. I'm writing this on Friday and my quads have recovered nicely and I might try some running next week but I need to let this damn ankle have some time off to get a 100%. So I might just shut things down for a while and just take it easy.  But, I'll see how it goes.

See you later.

20 minutes Elliptical and then some upper body weights to try and lossen up this damn neck. Its been super stiff the last few day and I don't know why.

See you tomorrow.

Just Mobbin along the newly resurficed Canal road... I felt surprisingly good and just went with it. My average pace was 8:37 with a total time of 35:29, I finished up with some upper body weights and some push-ups.

See you tomorrow.

First run along the Beach in Kauai. Beautiful. My average pace was 8:59 with a total time of 27:02.

See you tomorrow,.

Morning walk with the wife along the beach.

Running along the Beach in kauai. Legs are tired but it super beautiful here. Average pace was 9:34 with a total time of 28:47.

See you tomorrw.

Out towards Mini Gu after work. A little clunky at first but then better as the run went on. My average pace was 9:08 with a total time with 39:27, I finished up with some upper body weights and some push-ups.

See you tomorrow.

Been Sick for the last 10 days... I can't seem to shake it. Hopefully I am on the mend... My average pace was 9:18 with a total time of 32:17. I finished up with some lower body weights. Im sick of being sick.

See you tomorrow.

Out towards Mini Gu Corner. Just trying to get better and getting something in. My average pace was 9:16 with a total time of 39:48,Ii finished up with some upper body weights and some push-ups. Hopefully I feel better Monday and can get back in to a better routine.

See you Monday.

Out towards Payson on a mostly finished salem canal road. Its about time! Still struggling to get over this cold but Hopefully I'm getting there. My average pace 9:22 with a total time of 40:08, I finished up with some upper body weights and some push-ups.

See you tomorrow.

Out towards Mini Gu and then back to the house. I went a little further and it took all I had but I'm glad that I did. Beautiful morning. I love this time of year. My average pace was 9:16 with a total time of 47:49, I finished up with some lower body weights.

See you tomorrow.

Just out towards Payson and back for a few miles. I felt pretty good really. My average pace was 8:47 with a total time of 18:35, I finished up with some upper body weights and some push-ups.

See you tomorrow.

I didn;t feel good at all this  morning but I got her done. My average pace was 9:27 with a total time of 48:41, I finished up with some lower body weights.

See you tomorrow.