"A Hefty Hunk Of Steamin Junk"

Ethan and I ran the Payson Onion Days 10K this morning. Its a pretty well organized race and they give out a great long sleeve tech shirt, so thats always a plus... My goal for this race was to average a sub 7:30 pace for the race and just get in some really good MP miles in. This is a pretty flat course with a slight up hill for the last mile and half. My Splits went like this.

Mile 1 7:17(149) slight downhill.

Mile 2  7:30(160) mostly flat.

Mile 3 7:29(160) flat.

Mile 4 7:31(162)  slight uphill.

Mile 5 7:40(165) starting to climb back up and starting to feel the uphill but still feeling okay.

Mile 6 7:31(168) decided to push a little harder all up hill but gradual...

.20 6:59(172) flat and was pushing it pretty good the last little bit.

So not to bad and I was really pleased, Ethan Finished just a head of me and got 2nd in his age group, I'm very proud of him. He hasn't been able to run as much as he would like because of soccer and school but he still had a really good showing. My average pace for the race was 7:28 with my HR average at 161 so a really good workout and I feel like I am getting better, I wish I had another 2 months to train for SG but I guess its not in the cards. I'll just have to do my best with what I have left to train with.

See ya tomorrow.

My right knee was bothering me this morning so I opted not to run today... I hope its nothing serious but I just don't want to make things worse by running on it. I've been dealing with it for about a week but it seems once I get warmed up the pain seems to go away, it was sore before the race yesterday but I did a half mile warm and then it seemd to subside and It didn't bother me at all during the race... So I'll take today off and then give her a try in the morning and see how it does, this better be a tempory thing or I'm going to be ticked.

See ya tomorrow.

My knee was a bother until after about a half a mile and then it seemed to get better, my legs were still trashed from the race on Monday so the pace was really really slow. I ran out to the stake center and back and then got the kids off top school and then I headed out towards Payson and then back to the house, my legs would not go this morning! Average pace was 9:27 with my HR average at 128 total time was 1:01:03, just a nice easy jog. I'm icing the knee as I write this and I will give it another try in the morning to see how it does and I hope that this is just a blip in the road and I can carry on... After the run I did my upper body weight training and then some push-up.

See ya tomorrow.

Out to mini GU corner and then back to the house, I wore a knee brace today and it seemed to help with the pain and once I got going it seemed alright. The pace was still real slow and easy, except for the last quarter mile or so I had to hurry home I was having a bowel moment!!! My average pace was 9:22 with my total time at 56:34, my HR monitor didn't work today so I must need to change the battery or something.

See ya tomorrow.

I ran out to my 5 mile mark down in the river bottoms via canal road and luckly my brother Curtis put out his cooler at GU corner or I would have died! It was the Spanish Fork Half today so the club didn't put out a cooler, but my brother came through! My legs are still pretty hammered from the race on Monday so the pace was pretty slow but my knee seemed to hold up pretty good so that was good and I think this was my last long run before SG. I'm not going to taper to much maybe 10 days before I'll cut back some but where I've been injured and missed some training I think I need the mileage, but I will cut back the long runs... I finished off the run by running up over Harry's Hill and then down to the Stake Center and then when I got home I went out to the old barn to get the 18.40 miles, average pace was 9:00 and my total time was 2:45:47, HR average was at 140, so very slow and I couldn't have gone a step further. The last few weeks I have had more left in the tank but not today, oh well....

See ya Monday.