"A Hefty Hunk Of Steamin Junk"

It was a beautiful morning for a run. It was perfect, I decided to take it easy today because my foot was actually feeling really good and I didn't want to push it, so I took it easy. I had to get up at 4:00 am and head out the door because I had another golf match at 7:00 am, so I was out early. I wanted to keep my pace at 2:00 minutes off my Marathon Goal Pace and my Heart Rate at or below 135 as an average, I was able to do that. My average pace was 9:25 and my heart rate was 134 total time was 1:06:10,  felt like it was a nice easy run. My golf game was not as good as Saturday but not to bad, I shot 74 for the 18 holes with a couple of three putts and then I had one bad hole that cost me a few strokes, but all in all I feel like I am on the right track. Well, not much else to say except I am going to try and do a tempo run tomorrow and see how things go. I felt really well today, I walked the 18 holes and my legs did not get tired so I am hoping I have broken through another wall and they (legs) felt good throughout the whole run this morning.

Kayano 13 ( 121)

Ran easy again today because my foot was bothering me. My average heart rate was 123 most of that was because I ran with my wife for two of the miles and we averaged an 11:00 minute mile, I ran 5 miles on my own and my heart rate hovered around 128 average pace was right around 9:04 per mile, which is 2 minutes of my Marathon goal pace. Not much else to say except my foot was really sore today, it feels pretty good right now but who knows what tomorrow will bring. I quess I will see.

Wave Nirvana 3 (138)

Ran Harry's hill this morning and ran a new PR on it (8:53) previous best was 9:04, Heart rate was at 165 as I ran up it. I liked the way my legs felt on the way up they had some strength in them and that is a good sign. My foot felt okay until the end of my run it started to get sore, iced and strectched it but it is still alittle sore as I am writting this. I ran 2 miles with my wife and we average a 11:00 mile it was slow but I am proud of her, she is determined to get back into shape. The slower miles are good for me too because it is helping me tame my heart rate so to speak, average heart rate for the run was 132 and average pace was 9:28. I am getting kind of concerned with my foot, just when I feel like it is getting better it doesn't anyone out there with some advice please feel free to speak.

Asic 2120 (142)

Standard tempo run this morning. I decided that even though my foot is hindering me I have to do atleast one tempo workout a week, which is a 3 mile tempo consisting of 2 warm up miles and then 2 cool down miles. my tempo miles went as follows; 7:15.56, 7:32.57, 7:32.15 total time was 59:50 with an average pace of 8:31. My heart rate during the tempo miles went as follows; 153, 157, 159 average heart rate was 145, which I think is a little high considering my first mile my heart rate moniter said it was at 170 which was a warm up mile so that is alittle high for the average and I think that first mile was wrong. I also did some core training for about 20 minutes and some strength training on my legs for about 20 minutes. My foot is sore but not as bad as I thought it would be, I will be taking it easy the rest of the week with recovery runs at a nice easy pace.

Kayano 13 (128) 

Easy recovery run this morning, I ran 6 miles on my own with an average heart rate of 130 and average pace was 9:28, total time 56:49. I then ran 2 miles with my lovely wife and I took it slow with her, we averaged an 10:55 mile and my heart rate averaged around 115. This was my wifes 3rd week of running and she is doing good, she is kind of frustrated because she hasn't lost any weight but I keep telling her to stick with it and it will start to come off. The total time with all 8 miles was 1:18:44 with an average pace of 9:51 and Heart rate was 126, so I was at 2 minutes off my marathon goal pace for the recovery run which is really good! I will be running down Payson canyon tomorrow with my brother, it should be a blast.

Wave Nirvana 3 ( 146 )

Long run today. My brother Curtis and I ran down Payson canyon this morning, some serious downhill training trying to get ready for SGM. I was surprised at how well my legs handled the constant downhill, I must be in better shape than I thought. The average pace was 8:51 and heart rate was 126, I am going to list the splits just because the upper part of this course is serious downhill and I didn't want to push it to much because of my foot. The splits went as follows; 9:09, 9:08, 9:04, 8:55, 8:52, 8:37, 8:43, 8:34, 8:30, 8:47, 8:47, 9:00, 9:03, 8:34. It was interesting how the last mile we really picked it up, I wanted to see how well my legs would hold up and see if we could stay in control and we were able to do it. The last two miles where flat but we had some kick left in those old legs, I know it is not flying but I feel I am on the right track, and I was really proud with my brother Curtis he did really well for holding the pace. We are going to run this course once a month until the marathon and see if it helps.

Kayano 12 (24)