"A Hefty Hunk Of Steamin Junk"

I ran out in the frozen tundra this morning, we had a couple of inches of snow over night so the roads were a little slick but they were tolerable. I felt good for the most part but my legs just didn't want to go this morning, I don't know if it was the cold or just not trained. My average pace for the run was 8:55 and my HR average was 148 with my total time at 36:06. After the run I jumped on the elliptical for 30 minutes, 10 minute warm up and then I ran the contenders course with resistance up to 5 and then I finished up with my upper body weight training and some push-ups.

We were all over at my Parents house last night hammering out the details for the funeral for my brother Shane and we were able to get things all ready to go for Thursday, Its been a tough few days. We were able to have a good laugh at some of the memories of my brother and it was good to talk things over, its just going to take some time.

See ya tomorrow.

Evening run today, it was to cold for me this morning so I waited til after work and got her done. I was able to run out towards Mini GU corner, well at least it was in sight and then back to the house for a total of 4 miles. Average pace was 8:45 with the total time at 35:18 and average HR was 146, I was feeling a little tired today for some reason but I'm not complaining at least I'm running. After the run I jumped on the elliptical for 30 minutes but I didn't do alot of resistance today I just kept the pace nice and steady just above 90 on the RPM. After that I did my lower body weight training and a little bit of core on the rubber ball, I feel good about getting it in and following through, tomorrow morning is suppose to be in the 20 degree range so that will be tolerable.

See ya then.

Afternoon run, running only no other time as I need to get ready for my Brother Shanes viewing, its going to be a tough one.

Average pace was 8:44.

Later.

AM- I woke up this morning with a heavy Heart and decided to fore go the run... I laid My Little brother Shane to rest today along with my family and it was so Heart breaking to see his poor kids go through the pain of losing their Father. It was a beautiful service and I will miss him everyday, Shane was a pillar of strength and was an great example of enduring to the end. My brother Ron wrote a song and sang it and it was so awesome and the spirit was so strong and it reaffirmed my testimony of Eternal families. Nathan Osmond lived around the corner from Shane's house and they had become such good friends and he sang a beautiful Josh Grobban song that was so touching, his ward was so special they are truly saints and they loved my brother so much! Shane touched so many lifes's and he served his heavenly father all the way to the end, he went to the Temple once a week and it didn't matter how he felt, even with diabetes ruining his body he never complained and stayed true to his testimony.  I will miss Him!!! I Love you Little Bro!!!

PM- I wasn't really feeling like it but I decided to get a workout in, 4.05 miles on the treadmill in 35 minutes and then 30 minutes on the elliptical nothing spectacular although I did do some speed intervals on the treadmill, nothing over a minute or so. Pace was pretty up beat and I had no resistance on the elliptical but I was able to keep the RPM at a 95 average so pretty steady.

See ya tomorrow.

Morning run today. It was down right warm this morning so I was way over dressed but oh well I just went with it. I ran out towards payson and then back to the house, the pace was steady but I just didn't have any strength in my legs it must have been the short turn around from my workout late last night, not enough time to recover I guess. My average pace was 8:40 with the total time at 35:04, basically the same time as yesterday but yesterday I ran on the treadmill, my average HR rate was 146. After the run I did the standard run on the elliptical 10 minute warm-up and then I ran the contenders course with resistance up to 5 for 20 minutes, my energy level was low here to I think I am worn out emotionally from the last week. I really thought about my brother Shane this morning, I just can't believe he's gone! Hopefully I will be able to work through these feelings down the road.

See ya tomorrow.

I was able to get out this morning just after 8:15 or so and my goal was to run out to GU corner and then back to the house which is just over 8 miles round trip and my other goal was to not stop only to refuel at GU corner. I need to start going a little longer on Saturdays to get ready for the Painters Half in January, so the plan is to add a mile on to each of my long runs each week until Painters. I felt pretty good on the way out but the pace was easy for the most part, and then on the way back I ran some strides, the average pace for the run was 8:47 with the total time at 1:10:53, HR average was at 147. My calf's were all right but they are a little sore but my quads seemed to do alright but I was getting tired towards the end of the run, but I feel like I 'm on the right track. After the run I jumped on the elliptical for 20 minutes with RPM between 85 and 90, just nice and steady. Its good to get this one in and it gave me some confidence in my training so far.

See ya Monday.