"A Hefty Hunk Of Steamin Junk"

I feel like I am going backwards... Legs are tired before I even get started. It feels like I have run a marathon before I even start. Not sure what has happened. Its been a slow downward spiral over that last couple of years. I refuse to believe that its an age thing. To lose so much so fast doesnt make any sense. My average pace was super slow at 10:25 with a total time of 43:05. Frustrating.

See you tomorrow.

Salem Days 5K route in reverse. It about killed me. Not sure what has happened but my pace is 2 minutes slower than it has ever been... Frustrating. My average apce was 10:23 with a total time of 33:12.

See you tomorrow.

To cold outside for this old man. If the wind hadn't been blowing then I wouldve gone outside. I hope I can be more consistant. 45 Minutes Elliptical and the some upper body weights to finish up.

See you tomorrow.

Out towards Mini Gu Corner and then back to the house. Legs felt a little more fluid today but still clunky. I'll take it. my average apce was 9:17 with a total time of 40:43, I'm happy with the effort. I'm trying to get more water into my diet to see if that will help me get back to feeling better.

See you tomorrow.

Out towards Payson on canal road. Legs were still feeling the same. Myabe this is the new me. Just super slower than I am use to. My average pace was 9:46 with a total time of 41:10, I finished up with some upper body weights and some push ups.

See you tomorrow.

Legs are just super stiff all the time. veery frustrating. My average pace has slowed to a crawl. Sucks. My average pace was 10:24 with a total time of 43:05, this sucks and I'm not sure what the problem is. Im hydrated. Oh well.

See you tomorrow.

Out towards Payson and back after work. Ass muscle is still a bother. Hurts! My average pace was slow as usual at 10:02 with a total time of 41:23, i finished up with some upper body weights and some pushups. Its a good start to the week.

See you tomorrow.

Elliptical for 45 minutes then some upper body weights to finish up. Nursing a pulled muscle in my buttocks. Its sucks.

See you tomorrow.

Elliptical for 45 minutes and then some squats.

See you tomorrow.

The Trio. 20 Minutes treadmill, 20 minutes elliptical, 20 minutes peloton bike. 2.15 Treadmill, 2 miles elliptical, 5.10 miles peloton bike.

Just toolin along canal road. But muscle is till a problem but seems to be a little better than last week. My average pace was9:32 with a total time of 49:33, I finished up with some upper body weights and some push ups.

See you tomorrow.

Just out back along canal road and trying to get lose. I felt okay but just need to get more consistancy. My average pace was 9:33 with a total time of 49:55, Finished with some squats.

See you tomorrow.

Out to Mini Gu Corner and back. Legs totally colapsed on me... Its very frustrating what I am dealing with. Not sure what is going on but my legs have a hard time covering distances that I use to run in my sleep... It sucks. My average pace was 10:39 with a total time of 1:05:13. I usually run this route in 53 Minutes. You can see my Difficulty.

See you Monday

Leg trunover was so much better today! Better than it has been in about a year. Hopefully it will continue to improve. My average pace was 9:05 with a total time of 47:56, I finished up with some upper body weights and some push-ups.

See you tomorrow.

Out to the T and back. Turnover was okay but not as good as yesterday. Butt muscle was super sore and hindered me just a bit. My average pace was 9:39 with a total time of 39:56, I also did 2 sets of squats.

See you tomorrow.

Out to the Crossroads and back via canal Rd. I wasn't as loose as the last few days but I'm staying after it.  My average pace was 9:59 with a total time of 52:02, I finished up with some upper body weights and some push-ups. Butt muscle took longer to loosen as well but I have tried taking it easy and it doesnt seem to help so I just as well drag it along.

See you tomorrow.

Out to Mini Gu Corner again. I felt much better than last week. Ran some quarter mile pickups with 60-90 second rest between each. My average pace was 9:04 with a total time of 55:42. Finished with som upper and lower body weights and some push-ups. 20 Mile week for me! Trending in the right direction I hope.

See you Monday.

Payson Park loop but I cut out the rollers. I felt pretty good and my turnover is getting a little better each run. My average pace was 9:02 with a total time of 56:45, I finished up with some upper and lower body weights. A good start to the week.

See you tomorrow.

Pretty Little Hill and then extended when I got back to the house. Legs were a little tired today but I stayed with it. My average pace was 9:30 with a total time of 58:11, another good start to the week.

See you tomorrow.

Out towards Payson on Canal road. Legs were not having it this  morning... It sucked. But I got her done and that is all that matters. My average pace was 9:59 with a total time of 52:00. I finished with some squats.

See you tomorrow.

Out towards min Gu and then did a loop back towards the house. I was a little better towards the end with my turnover so that was good. My average Pace was 9:27 with a total time of 58:09, I finished with some upper and lower body weights. It was a pretty good week for me.

See you tomorrow.

Just toolin along canal. Last mile was like old times. 8:37... I can handle that. Been feeling some stomach issues all day but finally felt like I could go and get a few miles in. My average pace was 9:35 with a total time of 30:37.

See you tomorrow.

Harrys Hill up. I felt okay leg wise but the old lungs were not having it. The downhill I took pretty easy but I felt not bad. My average pace was 9:24 with a total time of 1:06:59, I finished up with some upper body weights and some pushups.

See you tomorrow.

Elliptiacl for 46 minutes. To wet outside for this old man. This will have to do for today so I can live to fight another day.

See you tomorrow.

Out to Mini Gu and back. I felt pretty decent and my turnover was pretty good at times. My average pace was 9:36 with a total time of 59:09, I finished up with some upper and lower body weights.

See you Monday.

Just a quick few miles. No time for more. my average pace was 9:18 with a total time of 29:45, Upper and lower body weights to finishe up.

See you tomorrow.

Pretty Little Hill extended. I felt p[retty darn good today. Lungs could not keep up with the leg turnover which was a kind of nice change of pace. My average pace was 8:45 with a total time of 53:39, finished up with some upper and lower body weights and some pushups.

See you tomorrow.

Hills. Up to the Mailboxes via Mount Loafer School and then Woodland Hills drive down. My legs felt it on this one but I was happy with the effort. My average pace was 9:53 with a total time of 1:01:45. I took easy going uphill and easy going downhill, it was a good leg workout. But I always wonder if it is really any benefit. Thats the pessimist coming out in me.

See you tomorrow.

Legs were pretty tired the whole way but I just kept on mobbin on. My average pace was 9:37 with a total time of 1:18:13, I finished with some upper and lower body weights. another better week for me, a little more consistent but still work to do. I am hoping with more consistency then my pace will get better but we will see. Maybe I'm just this slow now to so that will be something I will have to reconcile with if thats the case.

See you Monday.

Pretty Little Hill extended. I felt  a little better with the my leg turnover this morning. It was a little more fluid and rythmic. My average pace was 8:56 with a total time of 1:03:46.

See you tomorrow.

Out to Gu corner and back and then extended a little more when I got home. I was slow at the start but then settled in and  got stronger on the last half. I felt like I could have keep going for a few more. I'll try for 10 Miles next Saturday. My average pace was 9:23 witha total time of 1:25:37, I finished up with some upper and lower body weights.

See you Monday.

Pretty Little Hill extended. Leg turnover was just okay. Not great. My average pace was 9:28 with a total time of 57:58. I'm glad I got out. Snowy at times but overall pretty good.

See you tomorrow.

Out towards Payson to the Cross Roads then back to the house. I really struggled the fistr hale and the I felt a little better on the last few miles. Legs will not engage... My average pace was 9:55 with a total time of 51:53. upper and lower body weights to finish up.

See you tomorrow.

The old legs were like concrete bricks. It sucks. But I got her done and thats all that matters right... My average apce was 9:35 with a total time of 58:56. I'm glad I was able to get out.

See you tomorrow.

Just an easy out and back on canal road. I'm trying to get a run streak going. I hopefully I can stay with it through the whole month. My average pace was 9:16 with a total time of 31:09. My legs were a little loser today and the first mile they wwre a lot better than the have been so that was  a nice surprise.

See you tomorrow.

Out to the river bottoms and then back to the house. I felt pretty good but a little tired on the last one. My average pace was 9:30 with a total time of 1:36:32, upper and lower body weights to finish up. It was a decent week for me mileage wise.

See you Monday.

Payson Park Loop but I didnt extend to the park. Turnover was bettere this morning which was a nice surprise... Hopefully it will continue to get better as I continue to get more consistant. Average pace was 8:59 with a total time of 56:21, I finished with some upper and lower body weights and some pushups.

I'll see you tomorrow.

I felt horrible this morning. legs would not go and the pace sucked. Oh well. I got her done. My average pace was 10:07 with a total time of 1:12:07. I wish I could get my legs to turnover faster but they just don't want to copperate. I guess this is what being old is all about.

See you tomorrow.

Pretty Little Hill Extended. My average pace was 9:19 with a total time of 57:40. Upper and lower body weights and some pushups. Just got her done the best I could.

See you tomorrow.

This pretty much sucked. Slow and labored and not very fun at all. I stayed with it and did the best i could but the old legs were super slow and tired. My average pace was 9:48 with a total time of 1:49:27, I finished up with some upper and lower body weights and then some pushups. It was still a decent week as far as mileage goes so I'll take it.

See you Monday.

I did some striding along canal road. Legs felt pretty darn good for change. They were loose. Felt good. My average pace was 8:36 with a total time of 54:09, I finished up with some upper and lower body weights and some pushups. Its a good start to the week.

See you tomorrow.

Harrys Hill up! I felt okayt but not great. My average pace was 9:26 with a total time of 1:07:13, upper and lower body wieghts and some push-ups.

See you tomorrow.

Out towards Payson via canal road. I didn't feel good at all and I got chicked. My average pace was 9:46 with a total time of 1:01:00. I finished up with some upper and lower body weights and some push-ups. Its hell getting old!

See you tomorrow.

Pretty Little Hill extended. Legs were a little looser this morning wihich was a nice surprise. I thought my pace was a little better than what the watch was saying but its all good. Upper body and lower body weights and some pushups to finishe up. My average pace was 9:04 with a total time of 1:04:37.

See you tomorrow.

Out to the riverbottoms and back. I felt okay for the most part and I just treid to do the best that I could. My average pace was 9:30 with a total time of 1:45:29, I finished with some upper and lower body weights and some push-ups. I missed a few days this week just being lazy... I need to chnage that going foreward and get my butt up in the  morning and out the door!

See you Monday.

Went down to the river trail and ran a loop there today so I wouldnt have to fight the traffic. Legs loosened up pretty good and were pretty good turn over wise. My average pace was 8:55 with a total time of 1:04:39. It was a good start to the week.

See you tomorrow.

Pretty Little Hill and then 2 hill repeats part way up Harry's Hill. Average pace was 9:19 with a total time of 1:08:10, I finished up with some upper and lower body weights and some pushups.

See you tomorrow.

Hills. Uphill and downhill. My average pace was 9:45 with a total time of 1:10:58, lower body weights to finish. I was tired on this one but I stayed with it the best I could.

See you tomorrow.

Out to the Riverbottoms and back. I was NOT feeling this morning... Legs were dead and the turnover sucked big time... I just can't seem to get back to where I use to be. Maybe it is old age. Whatever it is it sucks! My average pace was 10:07 with a total time of 1:42:57, I finished up with some upper and lower body weights and some pushups. Heres to better days.

See you Monday.

Finger route on the river trail. Average pace was 9:20 with a total time of 59:52.

See you later

Just working out the stiffness. Slow average pace at 10:13 with a total time of 1:13:02, upper and lower body weights anf some pushups. I hope I will be better next week.

See you Monday

Out towards Payson Park but I didn't extend to the park. Majot stomach issues this morning. My average pace was 9:36 with a total time of 59:57, I finished up with some upper and lower body weights and some push-ups.

See you tomorrow.

So slow and my legs were just so freaking tired and unable to respond. Oh well. My average pace was 10:26 with a total time of 1:04:24. Like I said super slow. Hopefully the legs will start cooperate.

See you tomorrow.

Up Loafer Canyon to the gate and then I extended to the Sacred Grove. I felt okay  on the way up but the downhill was just horrible... Oh well. Hopefully I will get better at it as the weeks go on. My average pace was 11:01 with a total time of 1:29:24, I finished uo with some upper and lower body weights and some pushups.

See you tomorrow.

Out to Mini Gu Corner and back. My average pace was 9:49 with a total time of 1:00:20. I got a little looser towards the last few miles.

See you tomorrow.

Out to the riverbottoms and back. I felt pretty good today. my turnover was a lot better and my legs handled the mileage just fine. I felt like I could have keep going for a few more. My average pace was 9:23 with a total time of 1:54:37. My pace was a little better than it should. I stopped to talk to my wife and I forgot to trun off my watch. A decent week for me mileage wise. I am happy with the effort.

See you Monday.

River trail in Spanish. I was a little clunky at first but then after a few miles I strated to loosen a bit. My average pace was 9:33 with a total time 1:09:24, I finished up with some upper and lower body weights and some pushups. Its's a good start to the week.

See you tomorrow.

Pretty Little Hill Extened. Pace sucked on this one and I was super slow. My average pace was 10:36 with a total time of 1:05:09. This will be a good one to forget.

See you tomorrow.

I felt really good on this one. I hammered the uphill and the flat areas it seemed like old times and my trunover was pretty damn good. My average pace was 9:21 with a total time of 1:07:16, I finished up with some upper and lower body weights and some pushups. Great run and workout. I hope I have more of these.

See you tomorrow.

Testing out the ankle and all seems good. Pace was really upbeat again and like old times. So exciting if it will continue to trend in this direction. I hope it will. My average pace was 8:37 with a total time of 1:02:15, I finished up with some upper and lower body weights and some pushups. It wasn't a long run but I wasn't to sure on how my ankle was going to hold up. So glad it did.

See you Monday

Out towards Payson and back. Still feeling good and pace and turnover are back. Its a good feeling. My average pace was 8:30 with a total time of 53:26, I had 1 MP mile at 8:14 on the flat. good times. I hope it continues.

See you tomorrow.

Harry's hill up. I felt pretty good but my poor lungs are not use to the pace mainly on the up hill but great on the downhill and the flat. My average pace was 8:35 with a total time of 1:01:25. I had 3 MP miles at 7:43 (downnhill), 8:08 uphill and downhill, 8:05 flat, 8:08 flat. I finshed up with some upper and lower body weights and some push-ups.

See you tomorrow.

Out to Payson Park and back via canal road. The legs were a little tired this morning so I just tried to keep the pace easier. Around a 9 minute pace.  My average pace was 9:00 with a total time of 1:04:56.

See you tomorrow.

Out towards Payson park again but I didn't extend to the park. I wasn't as fast as I was in the first part of the week but turnover was stil pretty good and I beat the 9 minute guy which means I am still better than High School. My average pace was 8:48 with a total time of 55:15, i finished up with some upper body weights and some pushups.

See you tomorrow.

Out to the river trail and then made my way back. Pace was slow again today and the legs just felt they were waisted. My average pace was 9:33 with a total time of 2:06:00, just not what I thought it would be today with all the better p;aces that I have had this week. I did not eat enough yesterday which probably was part of the problem and then I actually broke the 40 mile barrier. I need to be smarter. but still a pretty decent week for me.

See you Monday.

Out towards Payson Park but I stopped short of the rollers. Was not feeling good at all the first half of the run but then on the way back thimngs loosened up and my stride seemed a lot more fluid. My average pace was 9:03 with a total time of 56:49, I finished up with some upper and lower body weights and some pushups. its a good start to the week.

See you tomorrow.

Pretty Little Hill extended. I felt horrible on this one. Pace was so slow again. Frustrating. Last week I was so much better pace wise. I was back to my old self from 6 years ago. I don't understsand it. Oh well. My average pace was  9:20 with a total time of 1:06:51. Its a crazy how different I can be week to week. Maybe it comes with age.

See you tomorrow.

Payson Canyon with the Big Guy. I took it easy going down for the first time. Hopefully my time will improve as we get more use to the downhill. My average pace was 8:52 with a total time of 53:39, I finished with some lower body weights.

See you tomorrow.

I was feeling really good through 11 miles and then I hit the wall pretty good. Legs were trashed. My average pace was 9:27 with a total time of 2:13:35, I finished with some upper body weights and some pushups. I was happy with the effort but I just ran out of steam. I'm sure it had something to do with the canyon run on Thursday. I had a decent week mileage wise.

see you Monday.

Pretty Little Hill Extended. I felt clunky and slow to start out but then the last 2 miles were more what I would like to see pace wise. My average pace was 9:21 with a total time of 1:06:54, I finished up with some upper body weights and some psuhups.

See you tomorrow.

Payson Canyon with Bigfoot and B-Goat. Pace was a little better than last week so Hopefully each time down I will get a little better. My average pace was 8:30 with a total time of 52:54. It was a good effort.

See you tomorrow.

Mini Gu Corner and back. My legs were a lot looser than normal but the strange thing is the pace didn't reflect it. Turnover wasn't bad at all. My average pace was 8:55 with a total time of 54:49, I finished up with some upper and lower body weights and some pushups. Solid workout.
 

See you tomorrow.

I felt okay through about 10 miles and then I really hit the wall! It was a tough 3 miles. Maybe it was the heat or just I was tired. My average pace was slow at 10:07 with a total time of 2:12:53. Hopefully I will be better next week.

See you Monday.

I felt really good this morning. Like I did a few weeks ago and I seemed to turn back the clock again. Bouncy and my trunover was really good. My average pace was 8:31 with a total time of 52:52, I finished up with some upper body weights and some pushups. I had 2.20 MP miles at 8:14, 8:13, .20 7:44. I hope these legs show up for the race on Saturday...

Cruising along Salem Canal road. legs were truning over good still so hopefully they will do the same on Saturday. My average pace was 8:38 with a total time of 39:42, upper body weights to finish up.

See you tomorrow.

American Fork Half. They have changed the course since I ran it 2019 and I did NOT like it. They changed the finish as well and it sucked. I dont think I will run this one again. I felt pretty good but I hit the wall around 9 or so but I kept at it and kept the old legs a moving. Total time was 1:56:06 with an average pace was of 9:01. Its hard to believe that in 2019 I  ran this race in 1:40:06... I have really slowed down. Not sure if I just didn't have the training or is old father time catching up with me.

See you Monday

Out towards Payson via canal road. Legs are recovering niceley. My average pace was 9:17 with a total time of 58:15, I finished up with some upper and lower body weights ans some pushups.

See you tomorrow.

Out towards Payson park via canal road. Legs felt decent and turnover was pretty decent as well. My average pace was 8:55 with a total time of 56:05, I finished up with some upper and lower body weights and some pushups. Its a good start to thge week.

See you tomorrow.

Pretty Little Hill Route extended. It was slop and a struggle but the last few miles were more normal pace wise. My average pace was 9:34 with a total time of 59:30, it was a slow struggle.

See you tomorrow.

Payson Canyon with Bigfoot and B-Goat. I struggled on this one and I am not sure why. i must still be recovering from the race 10 days ago. I really struggled the last 3 miles. My average pace was slow at 8:47 with a total time of 1:10:17. I did have a few MP miles at 8:11, 8:09. The struggle is real.

See you tomorrow.

Toolin along Canal road. My legs were prettyt good turnover wise so that was a cool thing. My average pace was 8:40 with a total time of 29:03, I finished up with upper body weights and some pushups. I'm glad I got out.

See you tomorrow.

Out to Mini Gu corner and back and then I added a few more when I got back. I didn't feel good at all but I got her done. My average pace was super slow at 9:46 with a total time of 1:39:01. I finished with some lower bosy weights. It was a pretty good week for me mileage wise so I am happy with that.

Payson Park loop but I cut out the rollers. I felt clunky and slow but better towards the end. My average pace was 9:21 with a total time of 1:06:45, I finished up with some upper and lower body weights and some pushups. Its a pretty good start to the week.

See you tomorrow.

I havent slept at all the last 48 hours or so. I'm not sure why but it really sucks! I was so tired and slow this morning but I got her done. My average pace was 10:05 with a total time of 1:02:38, I finished up with some upper and lower body weights and some pushups.

See you tomorrow.

Out to Gu Corner and thuen back to the house. Stopped for a drink and then added a few more on after the drink. I felt goof at the first few but then got tired towards the end but I got her done. I wanted to stay in bed. my average pace was 8:56 with a total time of 1:30:35.

See you Monday

Out towards Payson and back via canal road. Was clunky most fo the time but I got her done. My average pace was 9:25 with a total time of 59:09, I finished up with some upper and lower body weights and then did a 20 minute cool down on the elliptical. It was a good workout.

See you tomorrow.

Pretty Little Hill and then I cooled down for 20 minutes on the elliptical my average pace was 9:22 with a total time of 58:04.

See you tomorrow.

Out to the river bottoms and back. I tacked on one more mile after returning to the house. I felt slow and clunky. Not fluid at all. Just did my best and get her done. My average apce was 9:42 with a total time of 1:48:01.... I hopefully will have a better week next...

See you Monday.

50 minutes elliptical with upper and lower body weights  to finish up and some pushups.

Its beeter than nothing as I was to lazy to get out of bed and I hate running in the heat!

See you tomorrow.

Out towards Payson Via Canal road. I didn't feel real great but I did the best I could. My average pace was 9:27 with a total time of 59:18.

See you tomorrow.

Payson Canyon run with Bigfoot and B-Goat. Best time down this year. Slowly improving. My average pace was 8:13 with a total time of  1:05:51, I finished up  with some upper and lower body weights and some psuh-ups. It was a good day.

See you tomorrow.

Pretty Little Hill and then back to the house. My average pace was 9:38 with a total time of 59:28, I finished up with a 20 minute cool down on the elliptical. legs were a little sore from Payson Canyon run but really not to bad. They loosened up on the last few miles.

See you tomorrow.

Out to GU Corner and back ands then a added a few more once I got back to the house. I felt pretty good and I felt like I could have kept going. my average pace was 9:18 with a total time of 1:34:18, I finished up with some upper body weights and somer pushups. 

see you Monday

Another round of cross training via the elliptical. 20x20x5x5. Turnover was fast which meant fuerther on the distance meeter. Upper and lower body weights and some pushups in the middle.

See you tomorrow.

Pretty little Hill extended. 20 Minute cool down on the elliptical. Legs felt trashed on the run and I had some stomach issues that was not pleasant at all. My average pace was 9:35 with a total time of 59:30.

See you tomorrow.

Payson Canyon with the Boys! Bigfoot & B-Goat. I started a little clunky and just not really in to it but then I loosened up and really found a pretty good rhythm. I had 5 MP miles at 7:59, 7:58, 7:49, 7:49, 8:06. My averrage pace was 8:14 with a total time of 1:05:58. I finished with some upper and lower body weights and some push-ups. It was a really good effort this morning. I'm pleased with it.

See you tomorrow.

I felt pretty dan good on this one considering that I haven't run in a week. My average pace was 7:52 with a total time of 1:03:04. MP miles were at 8:06, 7:53, 7:41, 7:35, 7:45, 7:37, 7:56, I finished up with some upper body weights and some push-ups. Pretty good for this old man.

See you tomorrow.

25x25 elliptical with lower body weights in between each session. I'll be back on the road tomorrow. Just trying to get my legs loosened back up after a week off.

See you tomororw.

10 Miles out on the road and then a 20 minute cool down on the elliptical and some pushups to finish up. I felt really good out on the road and it was kinda like old time. my average pace was 8:40 with a total time of 1:27:49. It was a good way to end the week.

See you Monday.

25x25 and some lower body wieghts. 50 mintes on the elliptical.

See you tomorrow.

Payson Canyon with Bigfoot. My pace wasn't as fast as last week but still not to bad. My average pace was 8:00 with a total time of 1:04:10, i finished up with some upper body weights and some pushups. MP miles were 8:12, 7:56, 7:51, 7:45, 7:53, 7:51, 8:12 mostly flat on this last mile.

See you tomorrow.

Rough night. Tried to do the best that I could but I was really weak and wobbily. My average pace was 9:13 with a total time of 1:15:30. I finished with a cool down of 20 mintues on the ellitical and some upper body weights. major Migrane after...

see you Monday.

25x25 and then upper and lower body wieghts.

See you tomorrow.

Pretty Little Hill extended. I had a tough time getting the legs going this morning.... I just did thge best that could. My average pace was 9:26 with a total time of 1:09:25.

See you tomorrow.

Payson Canyon run with Bigfoot. I felt a little better than last week but it took a few miles to get lossened up and then I had a pretty good flow and my stride opened up. My average pace was 7:56 with a total time of 1:03:33, MP miles 8:06, 7:52, 7:40, 7:39, 7:31, 7:41. Upper and lower body weights after and some push-ups. Not my best time down but I had some better mile splits in the middle and towards the end. 

See you tomorrow.

Out towards Payson and back via canal road. I was a little clunky at first but then the legs seemed to loosen a little. My average pace was 9:16 with a total time of 58:13, I finished up with some upper and lower body weights and some pushups.

See you tomorrow.

Pretty little Hill extended. I did not feel good at all this morning. The legs were slow and no turnover at all. But I got her done and thats all that matters. My average pace was 9:37 with a total time of 59:32.

See you tomorrow.

Payson Canyon with Bigfoot. My average pace was 7:55 with a total time of 1:03:26, I finished up with some upper and lower body weights and some pushups. Legs weren't to bad.

See you tomorrow.

Just mobbin on canal road. My average pace was 9:21 with a total time of 48:41, I finished with some upper body weights and some pushups. The first mile was pretty rough but then the legs loosened up some which helped.

See you tomorrow.

Gu Corner and back and then I added a few more when I got back to the house. My average pace was super slow at 9:46 with a total time of 1:39:01, I finished with some lower body weights. I did not feel good at all and I just did my best to get through it...

See you Monday.

Out towards Payson park and back via canal road. I felt horrible the first half and then the second half felt a little more normal. My average pace was 9:32 with a total time of 1:08:24, I finished up with some upper and lower body weights and some pushups.

See you tomorrow.

Pretty Little hill extended... I felt.... Old.... My average pace was 9:17 with a total time of 1:06:24. Upper and lower body weights to finish up.

See you tomorrow.

7 miles out on the road but I wanted 10... My legs were just so tired and they would not respond at all. Its the worse run I've had in a long while. I mean its always a struggle but today was really rough. Finished up n the elliptical and that was rough as well. lower body weights after the elliptical. My average pace was 10:06 with a total time of 1:13:23. I'm sure glad the race wasn't today because it would have been rough.

See you Monday.

25x25x10 with upper and lower body weiights and some pushups to finish up. I couldnt get out this morning and I hate the heat so I hit the elliptical.

See you tomorrow.

Steady Mobbin. I got her done. My average pace was 9:12 with a total time of 1:05:59, upper body weights to finished up.

See you tomorrow.

I ran this for Charlie Kirk.  Such a sad day. No one deserves that. He was a man of God and a great Father and Husband and a true Patriot. My average pace was 7:55 with a total time of 1:03:26. I had 6 MP Miles at 7:56, 7:51, 7:44, 7:37, 7:30, 7:52. I'm pretty happy with the effort. I have some kind of Alergy or cold that I'm dealing with and I was lacking energy. heres to a better day.

See you tomorrow.

Out towards Payson Park and back. I've been sick since friday and today was first day that I felt like running at all. My average pace was 9:40 with a total time of 1:00:48, I finished with some upper and lower body weights and some pushups.

See you tomorrow.

Out to Gu Corner and back. Then I added a few more when I got back to the house. I didn't feel to bad. Hopefully I will be able to finishe the St George Half in a few weeks. My average pace was 9:14 with a total time 1:33:45, I finished with some upper and lower body weights and some pushups.

See you tomorrow.

Just toolin along canal road trying to beat the storm. I was able to get done just before it really started to pour. My average pace was 8:55 with a total time of 55:06, i finished up with some upper and lower body weights and some pushups.  I'm glad I got out.

See you tomorrow.

Pretty Little hill and then back to the house. I didnt feel good at all. The legs would not respond and my stride was so slow and shallow. My average pace was slow at 10:03 with a total time of 1:01:45. I finished up with some upper and lower body weights and some pushups. Days like  these make me wonder why I keep doing this. It was a struggle.

See you tomorrow.

Out to Mini Gu Corner and back. I felt lots better than yesterday which was nice. My tunrove3r was more normal but my legs always just feel not loose. It might be old age. my average pace was 9:15 with a total time of 56:48. I'm glad I was able to get out this morning. it was perfect temperature.

See you tomorrow.

Out to Mini Gu again and then back to the house. Legs were okay but I just can not open my stride... I'm just have no flexablity. Just stiff. Oh well I'll give it my best shot next week. My average pace was 9:19 with a total time of 57:32, I finished up with some upper body weights and some pushups.

See you monday

I just was toolin along canal road. my average pace was 9:06 with a total time of 30:57 and I finished up with some upper body weights and some pushups. Legs were looser than normal which was a nice surprise. 

See you tomorow.

Out to the T past the stake center. First mile was a travesty... After that I seemed to loosen up which was nice. My average pace was 9:24 with a total time of 32:56.

See you tomorrow.

First Mile was a rough one again. Loosened up after that but I'm still not feeling ready for thgis half. Oh well. I'll just do the best that I can. My average was 9:36 with a total time of 31:55. I finished up with some upper body weights and some push-ups.

See you Saturday.

I did okay. My pace was slower than I would have liked. I just couldn't get the legs to turnover the way I would like. I had a potty break at mile one that cost me a few minutes. I needed more longer runs 14 to 15 milers would have served me well but I was to damn lazy. My spliuts are below.

1. 9:17

2. 9:00

3. 7:58 Better pace.

4. 8:01 still good

5. 8:08 Still good.

6. 9:18 Uphill and I stopped to drink and take a Gu.

7. 8:05, still good.

8. 8:36 still not bad.

9. 8:55 calf started to hurt.

10. 8:30 hanging in there.

11. 8:57 started to crash.

12. 9:23 still crashing.

13. 9:45 needed a drink here for some reason.

.10 9:35.

I needed more longer runs but I still beat the 2 hour guy. I had 15 minute course PR so I feel like I am improving but nowhere near where I have been in the past. I need to work harder and be consistant with the weekly mileage.

See you next week.

Elliptical for 3 plus miles. Working out the kinks. Everything is feeling okay for the most part.

See you tomorrow.

Pretty little Hill and then back to the house. My legs are recovering nicely. My average pace was 9:33 with a total time of 50:50. I finished up with some upper body weights and some pushups.

See you tomorrow.

I felt horrible. Left foot is hurting and I had to limp my way though the damn run. Oh well. My average pace was slow as usual 9:53 with a total time of 1:00:38, I finished up with some upper body weights and some pushups. Hopefully my foot will not become a bigger problem than it already is...

See you Monday.

3 plus miles out on the road, which is all my foot could handle, and then 30 minutes on the elliptical. Upper and lower body weights and some pushups to finish up. My average pace was 9:33 with a total tiume of 32:37.

See you tomorrow.

Out towards Mini Gu and then back to the house. Foot was sore and stiff to start and then ity loosened up some... I'll just have to be patient. I finished with a 20 minute cool down on the elliptical and then some upper and lower body weights and some pushups. My average pace was 9:18 with a total time of 42:03.

See you Monday.

Ellitical again with my foot issues. 43 mintues with a max resitance of 10. Very good workout. Upper and lower body weights and some pushups to finishe up.

See you tomorrow.

Out towards Payson and back on cancal road. Foot was a little bit of a bother but I jusy did my best. Damn thing. I havent had a injury in a long time. Oh well. My average pace 9:16 with a total time of 48:22, I finished up with my standard upper and lower body weights.

See you tomorrow.

I could only do the ellitical today with my foot the way that it is. 36 Minutes with a max resistance of 10. Something is betteer than nothing.

See you tomorrow.

Out to Minu Gu and back. My foot okay on the way out but then around miles 5 it satred to falir up again. Probably should have stopped at 5 miles. Oh well. Upper and lower body weights to finish up.

See you Monday.

50 plus minutes on the elliptical. foot is still a bother but its going to hurt anyway so I just as well fight through it. Max resistence was 10 I finished up with upper and lower body weights and some pushup.

See you tomorrow.

Out towards Mini Gu and back and then I added a little more once I returned back to the house. Foot hurt like hell but my laast 3 miles pace wise were like old times so I went as along as I could stand. I'm sure I will pay for it later but it was worth.

See you tomorrow.

Elliptical for 50 minutes and then some upper and lower body weights to finish up. max on the the elliptical was 10 on the resistance.

See you Tomorrow.

Out towards mini Gu and back. Foot hurt the whole way so I have been reduced to Crosstraining until the pain is gone. So who knows how long thatb will be. My average 9:12 with a total time of 49:35.

See you Monday.

Elliptical for 30 minutes and tyhe upper and lower body weights and some pushups to finish up. No running for a while... PT's orders. Upper and lower body weights and some pushups to finish up.

See you tomorrow.

40 plus minutes on the elliptical. No running for a while until the pain in my foot is gone. PT's Orders. Upper and lower body weights and some pushups to finish up.

See you tomorrow.

Elliptical for 50 Minutes ands then upper and lower body weights and some pushups to finish up.

See you Monday.

Elliptical for 40 minutes and then upper and lower body weights and some psuhups to finish up. Foot was pain free so i will try a run tomorrow and see how it goes. Hopefully I am better enough to get back out on the road.

See you tomorrow.

Out towards mini gu and then back to the house testing out the foot. It was a little acgy but good and no real pain after the run. My average pace was 9:26 with a total time of 42:12. Upper and lower body weights and some pushups to finish up.

See you tomorrow.

I decided to go a little further today and test out the foot. It was about like Thursday just a little achy but was tolerable. My average pace was 9:14 with a total time of 56:41. I finished up with some upper body and lower body weights and some pushups. hopefully my foot will continue to get better.

See you Monday.

Just mobbin on canal road. I felt okay and the foot cooperated for the most part, but my legs were tired. My average apce was 9:25 with a total time of 49:37. I'm glad I was able to get out. Upper and lower body weights and some pushups to finish up.

See you tomorrow.

Out towards mini Gu and then back to the house and then added a little more on toi get to 5 miles. My average pace was 9:08 with a total time of 46:42. i had decent turnover today which was nice.

See you tomorrow.

Pretty Little Hill and then back to the house. I felt pretty decent and I was ahppy with the effort. My average pace was 9:16 with a total time of 49:15, i finished up with some upper body weights and some pushups.

See you tomorrow.

Out to Mini Gu corner and back. I felt really good today and my tunrover was like old times from 5 years ago... I sure hope it continues. My average pace was 8:47 with a total time of 54:05. i finished up with some upper and lower body weights and some pushups. It was a good way to end the week. Dropping the weight has seemed to help so we will see if it continues to help as I continue to lose it.

See you Monday.

Foot has started hurting again and it was pretty painful on this run. Damn! Oh well. My average pace was 9:07 with a total time of 40:14, I finihsed up with some upper and lower body weights and some pushups. Damn foot!

See you tomorrow.

40 Minutes on the elliptical and then an easy jog on the treadmill for a mile. Foot pain is back. 

See you tomorrow.

Out towards Mini Gu Corner. Foot was tolerable. That was a pleasant surprise. My average pace was 9:00 withg a total time of 48:01, I finished up with some upper and lower body weights and some push ups. I am so thankful I was able to run considering my foot.

See you tomorrow.

Out towards Payson on canal road. Foot was prettyt sore and painful but I got her done. My average pace was 9:18 with a total time of 48:18. I will probably cross train tomorrow. Foot is pretty sore.

See you tomorrow.

30 Minutes elliptical and then some upper and lower body weights and some pushups.

See you tomorrow.

Elliptical for 30 minutes max 10 on resistance and then the peloton for a 20 minute ride. 40 Resistance. 5.60 mile averag 17 MPH. Thats all I can do with my foot. It hurts to run on it. 

See you Monday.