The Dude abides...

Tough run today, my body just didn't want to run.  I didn't start to feel alright until the 5th mile.  I don't know what was up I was really dragging for most of it today.  Here's my guess, late night last night and woke up when my son's alarm went off at about 7:30 and couldn't go back to sleep.  Pretty good headwind for the first half didn't help either.

Time: 56:22 (9:11 Ave. Pace)

Splits: 10:03, 9:51, 9:23, 9:02, 8:43, 8:09, 1:10 (.15 Mile)

Up at 2:30am for a server problem at work for a while then I had a hard time getting back to sleep.  Hit the TM this morning for 3.5 miles at 1% incline.

Time: 31:00

Didn't sleep really well last night so the 7.5 is laying in bed with my eyes closed.  I probably got about 5.5 hours overall.  Very cold outside and some wind coming out of the canyon, wind chills were below zero so I hit the TM this morning.  My left shin and the top of my foot are feeling tight.  It started on the TM run on Saturday.  Doesn't seem to bother me at any time but on the TM.  5.1 Miles at 1% incline.

Time: 46:00

What is it about running on a TM...I get to around 30 minutes and I'm just done.  Snowed last night and started again this morning.  The roads were a mess so back to the TM.  5.1 miles at 1% incline.

Time: 46:00

Long story short I only had about a half an hour to run this morning.  Roads were still a mess from the storm so I hit the TM.  Now my left heel and achilles is sore, probably from compensating for the sore left shin so it probably didn't hurt that I had to cut it short today.  3.1 miles at 1% incline.

Time: 28:00

Nice easy run tonight on the TM.  Decided to get a little more mileage in so I just took it easy.  3.2 miles at 1% incline.

Time: 30:00

Car still in the shop so after taking my wife to work I only had 1/2 hour to run before my daughter had to be to school.  At least I got a run in outside.  It was great to be outside the weather needs to start cooperating for us runners.  Pretty stiff headwind this morning for the uphill portion slowed me down.

Time: 33:29 (9:17 Ave. Pace)

Took Friday off because I woke up and my achilles was sore so I thought I'd give it the weekend to feel better.  So far so good, it felt alright this morning.  Finally the car problems and weather are cooperating so I got in a good run outside.  Nothing beats a good run outside after running on the treadmill for most of the last month.  Good run this morning although I struggled a bit for the first 2 miles which are uphill.  A little tired for the rest of the run.  I was really feeling my calves for the first 2 - 2.5 miles after that it settled down.  I know I didn't break any speed records for today but I still had good effort.

Time: 1:08:36 (9:38 Ave. Pace)

Splits: 10:20, 10:30, 9:54, 9:39, 9:22, 9:09, 8:38, 1:02 (.15 Mile)

Very tired today, up since 3:30 with server problems at work.  Got out a little late due to these problems but at least I got in a good 5.5 outside today.  You can't beat this weather for the middle of January, just great.  Good effort today even though I was very tired.  Still getting back into the outside groove after all the TM runs in the last month.

Time: 51:54 (Ave. Pace: 9:23)

Splits: 10:08, 10:17, 9:26, 9:06, 8:28, 4:26 (.55 Mile)

Up a little late again with another server problem so I'm really dragging this morning.  I really had to force myself out the door today but I did it.  Good effort again but it feels like I'm running in slow motion.  1st half time today less than 1 second slower than yesterday, pretty good consistency.

Time: 51:51 (9:24 Ave. Pace)

Splits: 10:09, 10:19, 9:34, 9:00, 8:27, 4:19 (.55 Mile)

Finally a good run this week.  Woke up yesterday just dead tired so I decided to take a break, it seems to be just what my body needed.  Best run of the week by far I felt good, didn't feel like my energy was completely zapped.

Time: 1:07:16 (Ave. Pace 9:14)

Splits: 10:05, 10:09, 9:36, 9:16, 8:55, 8:43, 8:07, 2:21 (.3 Mile)

Easy run this morning after lifting weights.  Decided to do a slow run with a lot of incline so I averaged 5% incline for the run.  I hit 10.5% for about 2.5 minutes.  Good Saturday morning workout.

Time: 30:00

Good hard run this morning.  I hit the halfway point at 33:36 so compared to last weeks runs that was about 1:30 faster.  It felt like I was hitting a pretty good pace for me today.  I was a little worried about running in the bad air today but I really needed to get out and run.  I couldn't bear the thought of running on the TM today.

Time:  1:06:03 (Ave. Pace 9:04)

Cold run this morning, I hate these inversions.  Besides making the air dirty with pollution it's really cold as well.  Only went 5.5 miles today instead of the planned 7 because of the dirty air.

Time: 50:59 (9:13 Ave. Pace)

Splits: 10:11, 10:03, 9:14, 8:54, 8:19, 4:05 (.51 Mile)

Another run in the dirty air, only 5 miles again trying to limit my time breathing this crap.  Left knee is a little sore, I'm pretty sure it's from the weight lifting that I've started.  I'll have to try and work through it without really hurting myself.  Felt like I had a pretty good 1st mile and a not so good 2nd mile, I haven't looked at the splits yet.  The really steep part of the hill between 1.3 and 1.4 miles is wiping me out lately.

Time: 51:00 (9:14 Ave. Pace)

Splits: 9:52, 10:10, 9:17, 8:55, 8:25, 4:18 (.52 Mile)

Weight lifting today, no running.

Slow, hard run this morning on the snowy, slushy roads.  It felt like I ran 6-7 miles today rather than 5.  I'm glad I got outside though.  Knee still a little sore, from Thursday but if I quit doing the leg extensions when I lift weights it should be okay.  Lifted again last night without the leg extensions and it doesn't hurt quite as bad.  Got cold for the last 2 miles this morning because of a pretty good headwind out of the north.

Time: 52:07 (9:54 Ave. Pace)

Splits: 10:24, 10:40, 10:06, 9:40, 8:50, 2:25 (.26 Mile)

10 degrees with some wind this morning, a little too cold for me so I hit the TM.  5.25 miles at 1% incline.  My knee was sore for the first 5 minutes but once it warmed up it was okay.

PM - Weight Lifting

Pretty windy this morning so I hit the TM again.  5.25 miles at 1% incline.  Left knee still a little sore but getting better.

Good run outside this morning.  Can't complain when we get 30 degrees in the morning in January.  Just took it nice and easy this morning.  Watch died between 6-6.5 miles so no times today.  Knee still feeling better, it was a little sore last night but felt good this morning.  Nice to have January almost out of the way, not my favorite month.

PM - Weight Lifting

Hard time getting up this morning.  Made myself get up and go out for a run though, glad I did.  Good hard run today, knee is feeling alright still so that's good.  Only the 1st of 2 uphill miles over 10 so that was good today.

Time: 49:54 (9:03 Ave. Pace)

Splits: 10:02, 9:46, 9:07, 8:46, 8:03, 4:08 (.51 Mile)

Got sick on Friday and it hasn't let up.  I've got a bad chest cold so I'm just trying to take it easy.  3.1 easy miles on the TM last night 1% incline 28 minutes.  I also lifted weights.

Still pretty sick with the chest cold so another easy run on the TM.  1st .5 at 1% incline, next 1.5 at 2% incline, next .25 at 2.5% incline, last .25 at 1% incline.  I was coughing pretty much the whole way so I kept the pace kind of slow.

4-6 inches of snow and still snowing outside this morning.  Still not feeling well, going to the Doctor today.  This 5 miles really took it out of me probably because I've got chest congestion and I'm coughing a lot still.

Went to the doctor on Monday afternoon and got some antibiotics and some good cough syrup so I can sleep.  Still a weak from being sick so this was just a nice easy run outside.  My watch died so no time.

I'm just taking it easy util I feel stronger.  This thing really wiped me out.

Starting to get a little strength back but I'm probably only 60-70%.  Good run this morning, very cold.  Come on Spring..

Time: 51:46 (9:22 Ave. Pace)

Splits: 10:15, 10:07, 9:30, 9:00, 8:32, 4:19 (.55 Mile)

Slowly starting to feel better, not fast enough.  Nice easy run this morning, trying not to push it and I succeded.  Pretty good headwind for the first half.  Made it 7 miles this morning which was what I was hoping for. 

Time: 1:07:23 (9:29 Ave. Pace)

Splits: 10:15, 10:12, 9:36, 9:28, 9:12, 9:04, 8:35, 0:57 (.1 Mile)

Snowing pretty hard and very windy this morning.  As good as a TM run can get this mornings was close.  Felt pretty good throughout, set a 9:03 pace and kept it there with 1% incline for the entire run.  This run felt night and day as compared to last Monday's run on the TM.  It's good to see a light at the end of this sickness tunnel.

Time: 48:00

PM: Lifted weights

After 18" of snow yesterday I was expecting the worst this morning but the roads were plowed better than I thought they'd be although it was very icy this morning.  Because of the ice I took it nice and easy still almost slipped and fell 4-5 times.  Good to be running outside though, temp was around 30 this morning.

Time: 53:33 (9:44 Ave. Pace)

Splits: 10:45, 10:38, 9:51, 9:19, 8:37, 4:21 (.55 Mile)

Decided to do a little longer run today so that I can hit 30 for the week.  Plus I need to start getting 2 longer(for me) runs in during the week now that the weather should be getting better.  Run felt good, it was a little cold out this morning 25 and a little wind vs 30 yesterday.  The ice was all melted so that made it easier to run 7 instead of 5 today.  Left heel is sore although once it warms up it feels okay.  Watch died at 4 miles today so only partial time.

Time: 40:33 (9:51 Ave. Pace)

Splits: 10:16, 10:10, 9:36, 9:23, 1:06 (.12 Mile)

PM: Lifted weights

Tired this morning, my legs felt heavy and I had absolutely no motivation.  It was pretty cold this morning around 21 with some wind.  I guess a good description for my run today would be trudged through it.  Glad I went even though I didn't want to.

Time: 51:42 (9:19 Ave. Pace)

Splits: 10:14, 10:04, 9:18, 9:01, 8:23, 4:39 (.55 Mile)

I don't know what was up today but I just didn't have it, the whole run was labored and I had to push myself to 5 miles.  I just feel kind of blah today.  Nice morning although a touch windy and a light drizzle but the temp was great.  I could have worn shorts today.  Come on spring.

Time: 52:24 (9:29 Ave. Pace)

Splits: 10:17, 10:18, 9:33, 9:12, 8:34, 4:27 (.55 Mile)

Lifted weights

Good run this morning, negative splits for the whole run so that's always good.  Felt a little tired today but not too bad.  Good temp (36) and no wind this morning, snow is melting fast this week.  I hope the temps stay at least in the 30's now and not go back to the 20's.  1 too many layers this morning got a little warm.

Time: 1:06:11 (9:25 Ave. Pace)

Splits: 10:39 (about 40 yards long today, my garmin wierded out), 10:02, 9:32, 9:25, 9:10, 8:42, 8:17

Good run this morning although still a little sluggish for the first couple of miles.  Temps much better than the 20's from last week which is great.  It's also getting light earlier but we'll loose that next week with Daylight savings time.  Left heel a little sore again today it seems to be on and off.  Seems a little better than last week when it was sore everyday so hopefully it's getting better.

Time: 51:44 (9:21 Ave pace)

Splits: 10:23, 10:09, 9:36, 8:55, 8:15, 4:24 (.55 Mile)

PM: Lifted weights

Well back to winter this morning.  It was a cold 23 degrees without the wind.  The wind chill was probably in the mid-teens range.  Very small victory this morning in that I went 6.1 instead of 5.5, talked myself into a little longer run this morning after telling myself just a nice easy short run this morning.  Felt good today, didn't look at my watch so just ran how I felt.

Time: 57:22 (9:22 Ave. Pace)

Splits: 10:15, 10:16, 9:26, 9:01, 8:53, 8:23, 1:06 (.13 Mile)

Nice run this morning, the temp was great 47 degrees.  I got to wear shorts this morning and it felt good.  Left achilles a little sore, I've been putting Icy Hot on it all weekend and it's making it a little better.

Time: 1:06:02 (9:24 Ave. Pace)

Splits: 10:11, 10:09, 9:37, 9:22, 9:30 (daydreaming???), 8:40, 8:18

Great temp again this morning, 50 degrees.  Shorts again, I really prefer to run in shorts vs. pants.  Heel/achilles still sore but it feels okay when it warms up.  Really strong headwind for the first 2 miles this morning, kind of zapped me.

Time: 51:28 ( 9:15 Ave. pace)

Splits: 10:05, 10:06, 9:21, 8:52, 8:16, 4:45 (.6 Mile)

PM - Lifted weights

Nice temp again, 50 but the wind is killing me.  Stronger head wind today for the entire 1st half.  Legs feel pretty tired but I made 7 miles today so that's good.

Time: 1:07:00 (9:28 Ave. Pace)

Splits: 10:25, 10:18, 9:36, 9:26, 9:07, 8:52, 8:33, :38.84 (.1 Mile)

Alright UNCLE, still windy today but much colder.  The wind was supposed to stop with this cold front, only 30 this morning, but it didn't.  Very tired run this morning plus just before 1 mile a dog came out after me and took me out of my groove.  It didn't try to bite me or anything but you don't know that when it starts running at you.  I haven't looked at my time yet but it seemed slow today because I felt like I was dragging.  Left achiles area is now swollen so I started icing it last night hopefully it will get better.

Time: 48:55 (9:19 Ave. pace)

Splits: 10:15 (a little off due to dog), 9:49, 9:20, 8:59, 8:20, 2:10 (.25 Mile)

Lifted weights, no running.

Took the last 4 days off to get my heel better.  I've been icing it and putting Tiger Balm on it.  This morning it felt really good so I'm going to continue with the ice and tiger balm for a week or so to make sure.  What happened to spring?  We got 8 inches yesterday and it's 20 degrees this morning so another January morning in March....Nice.  Good run just took it really easy.  The full moon this morning was amazing it seemed huge and it was really yellow peaking in and out of the clouds.

Time: 53:08 (9:33 Ave. pace)

Splits: 10:14, 10:11, 9:37, 9:16, 8:48, 5:00 (.6 Mile)

PM: Lifted Weights

Just an easy short run on the treadmill this morning to take it easy on my heel.  Heel was a little stiff this morning but no pain like last week.  Hopefully I'll get back outside tomorrow.  1st Mile at 8:49 pace second at 8:40 pace last 1:30 at 8:20 or so pace all at 1% incline.

Time: 18:00

Rested the sore but getting better heel today.

PM: Lifted weights

Great run this morning, felt good today.  The only bad part is that it was 23 degrees well below average, come on spring.  Heel felt pretty good today, definately feels like it's getting better I'm just taking it easy.  Tiger Balm is great it works wonders on sore muscles and tendons.

Time: 1:00 (9:18 Ave. Pace)

Splits: 9:46, 10:16, 9:23, 9:14, 9:02, 8:28, 4:36 (.55 Mile)

Good run this morning, got out a little late so I had to cut it a little short today.  Must be spring in Utah, 50 degrees and very windy this morning vs. 24 on Friday morning.  I'll take the 50 and windy.  Tried a different route today to run more accross the wind vs. against the wind.

Time: 49:41 (9:23 Ave. Pace)

Splits: 9:36, 9:48, 9:32, 9:08, 8:59, 2:37 (.3 Mile)

What a nice morning for a run.  Temp 45-47 no wind, really nice.  Had a good run this moring, got 7 in so it's a good day.  Heel is a little sore today, again....

Time: 1:06:52 (9:27 Ave. Pace)

Splits: 10:11, 10:12, 9:32, 9:25, 9:07, 9:04, 8:38, 0:41 (.1 Mile)

PM: Lifted weights

Yesterday afternoon and this morning the back of my heel got really pretty sore.  Out of desperation I decided to try an older pair of shoes, the Brooks.  My heel was still pretty sore for about a mile then everything started loosening up.  So knock on wood but it feels much better than yesterday right now.  I'll keep wearing the older shoes to see if it keeps making a difference.  Took the run really easy today.  I noticed that I was favoring my left leg and my right leg was getting a little sore.

Time: 53:47 (9:39 Ave. Pace)

Splits: 10:18, 10:27, 9:43, 9:18, 8:55, 5:04 (.6 Mile)

Good run again today, the heel is feeling much better.  It's amazing how I can change shoes and it almost immediately feels better.  Took it easy today I don't want to try and push it yet.

Time: 53:01 (9:30 Ave. Pace)

Splits: 10:17, 10:23, 9:34, 9:14, 8:35, 4:55 (.6 Mile)

I had a hard time getting out the door this morning, just lazy.  Kind of struggled today but my time was better than yesterday so that's a bright spot.  The weekend is here and I'm going to take it easy on the heel.

Time: 52:03 (9:20 Ave. Pace)

Splits: 10:14, 10:08, 9:25, 9:00, 8:23, 4:51 (.6 Mile)

Back to winter this morning.  Snowing really hard with pretty strong winds so I was relegated to the Torturemill.  I think Tourturemill is a pretty good term for it.  Haven't really slept well the last 2 nights so I'm pretty tired, I'm having really weird dreams that I don't really remember other than they are weird.  Back of my left heel still getting better but not completely so I just took it easy again.

Time: 48:00

No snow this morning so got to run outside which is nice.  No watch today I forgot to charge it last night and it was completely dead.  Good run, temps around 34 with no wind.  I'm just trying to keep my miles up while my foot gets better.  I don't really remember what I did to it but hopefully I won't have to go to the doctor because I'm worried that I'll have to take a few weeks off.

Lifted weights

Well I'm pretty sure I have Plantar Faciitis so I've got to watch my self the next little while.  I rode my bike last night on my indoor trainer pretty good resistance and no coasting so I'm counting 5 miles.

Lifted weights

Still taking it easy on my heel so I rode the bike indoors on the trainer today.  I think I sweat more riding the bike than I do running.  I rode for 50 minutes today counting 5 miles.

Got some heel inserts on Saturday and the combination of taking it easy last week, some Aleve, and the inserts my heel is feeling pretty good.  I hit the TM this morning for a nice really easy 48 minutes.  Heel still feels good 4 hours later so hopefully I've turned a corner.

Very snowy and windy this morning and it's supposed to be crappy all week snow again on Wednesday and Friday, where's Spring.  This is January all over again, yuck!!!!!

Ran outside this morning nice and easy.  A little discomfort in the heel but nothing like the last few weeks.  May have to hit the bike again tomorrow to give it a rest and not push it too much.  Felt good to get outside for a run after all the snow the last couple of weeks.

Time: 53:19 (9:27 Ave. Pace)

Splits: 10:14, 10:01, 9:41, 9:10, 8:42, 5:29 (.65 Mile)

Rode the road bike inside on the trainer this morning.  Snowing outside again, what else is new.  Main reason for riding the bike was to give my heel a rest.  It feels like it's getting better every day.  Rode for 50 minutes, I wish my butt would get used to sitting in that seat it's still a little sore.

Pretty tired today and on top of that a good headwind for the first couple of miles.  I felt like the effort was there today but the time was slow.  Heel is still feeling better not completely healed yet.

Time: 54:38 (9:47 Ave. Pace)

Splits: 10:38, 10:36, 9:57, 9:28, 8:57, 4:59 (.6 Mile)

Raining and windy today.  Today was just a short one on the TM.  Tried to pickup the pace a little from yesterday's SLOW pace.  Got home late last night after my son's lacrosse game down at Bingham high school so I was pretty tired again.  Slept in late so I only went 30 minutes today, last :30 seconds at 8:00 min pace.

5 miles on the road bike with the trainer this morning when I got up a little early. My alarm clock automatically switches to Daylight Savings time but it's still on the old schedule so I got up at 7 today thinking it was 8, neat!

It's getting easier to sit on the bike for 50 minutes and my butt is hardly sore.

Good run this morning, no wind and around 38-40 degrees.  I dressed a little warm but not too bad.  I tried to not run so slow this morning but not really push it either I think I suceeded and had a good workout.  Felt a little tired at the end but refreshed as well.

Time: 51:37 (9:14 Ave. Pace)

Splits: 10:02, 10:02, 9:17, 8:53, 8:22, 4:58 (.6 Mile)

PM: Lifted weights

I think I pushed it a little too much yesterday because my heel was sore last night and this morning.  Nice warm morning for a run I just tried to take it a little easy.  Temps were around 50 so shorts and short sleeve shirt, yeah!  I ran a different route today, not as much hill in the first 2 miles but the hills are more spread out through the run.

Time: 51:09 (9:36 Ave. Pace)

Splits: 9:52, 9:51, 9:44, 9:28, 9:11, 3:02 (.35 Mile)

Back to rain and wind this morning so I hit the TM this morning.  Sat at the park last night in the wind and rain for my son's Lacrosse game and I don't think I had warmed up this morning, I still felt cold.  Just a boring TM run one good thing was that Detroit Rock City was on, that's a good movie.

Heel still a little sore so I took it easy.

Time: 48:00

PM - Lifted weights

Decided to go a little longer on the run today to see how my heel would take it.  So far so good it feels alright, no problems.  Tried not to push it but I also tried not to take it too easy.  Ended up with negative splits for the whole run so that's good.  Great weather this morning.

Time: 1:07:54 (9:28 Ave. Pace)

Splits: 10:17, 9:54, 9:38, 9:28, 9:25, 8:59, 8:39, 1:31 (.2 Mile)

What a great morning for a run.  Temps low 40's little to no wind, sun coming up just great.  I almost got lazy this morning and I was glad I didn't.  Just tried to not push it too hard yet.  My heel is feeling pretty good and I don't want to back track.  I'm just happy I could add some distance without making it any worse.  1st mile today is 15-20 secs. too long I dont' know why my watch measured it wrong.  The other mile splits are all correct, just the 1st mile was wierd.

Time: 1:09:05 (9:32 Ave. Pace)

Splits: 10:30, 10:04, 9:50, 9:34, 9:14, 9:06, 8:34, 2:10 (.25 Mile)

Raining pretty hard this morning and I didn't feel like running wet so I hit the TM for a boring run.  Ended up watching Fletch Lives, not one of the better movies.  Heel was a little sore this morning, watched my son's Lacrosse games last night and I think I stood on it too long and made it a little sore.

Raining really hard this morning and my heel is hurting again so I rode the bike on the trainer this morning for 50 minutes.  Watched last weeks Mythbusters, that was pretty crazy...good stuff.  That's a good alternative because it gives me a really good workout and it doesn't hurt my heel at all.

Well as good as my run was on Monday this one was bad.  I struggled for some unknown reason for the entire run.  It seemed like I was running in place.  Glad I did it but I'm also glad it's over.

Time: 57:55 (9:36 Ave. Pace)

Splits: 10:18, 10:12, 9:46, 9:27, 8:57, 8:51, 0:21 (.05 Mile)

Another tough run this morning, my legs were really tired.  Glad I went again, weather is getting better 38, no wind and no clouds this morning.  Now if I can just get out of this little 2 day funk I've been in.  Planned to do 5.5 miles today but since I was tired I decided to go 6 same as yesterday.  I like to push things just a little when I'm tired it helps me when I'm not tired to try and push distance or speed knowing that I could do something when I was tired.

Time: 56:27 (9:22 Ave. Pace)

Splits: 10:14, 9:57, 9:33, 9:09, 8:34, 8:41, 0:17 (.05 Mile)

Good run this morning, heel didn't really hurt so that's a positive.  Weather should hold out this week so I can run outside.  It seems to me that running on the TM makes it worse, I'll see this week.  Nice morning, temp was low 40's, no wind, blue sky.  Knock on wood, I put my long pants and long sleeve shirts away and hopefully they stay there until LATE this fall.

Time: 56:52 (9:23 Ave. Pace)

Splits: 10:16, 10:23, 9:33, 9:05, 8:27, 8:34, :31 (.06 Mile)

Great run today, heel cooperated and the weather is great.  This is nice to get mid 40's and blue sky.  Felt pretty good today.

Time: 58:17 (9:14 Ave. Pace)

Splits: 10:03, 9:58, 9:31, 9:07, 8:44, 8:11, 2:40 (.31 Mile)

Good run this morning, just took it nice and easy.  The heel feels about as good as it's felt lately, a little pain now and again but nothing too serious.  It was nice to be able to run outside in great weather for 3 days in a row without the heel getting really sore.  Legs felt a little tired this morning especially for the first two miles which are uphill.  No times today I forgot to charge the battery in my watch.

Couldn't run yesterday, I'm on call this week and had a problem I had to get fixed in the morning and I ran out of time.  I decided to do a low impact workout this morning so I rode the bike on the trainer.  Good workout helps my heel.  50 minutes.

Good run this morning, although it was a little cold for the end of April.  Had some headwind at 1.25 to around 2 miles in at the end of the steepest up hill section this morning.  Didn't look at my watch today just ran how I felt.

Time: 1:01:09 (9:28 Ave. Pace)

Splits: 10:02, 10:17, 9:40, 9:21, 9:10, 8:32, 4:04 (.5 Mile)

Heel was sore this morning so I went low impact and rode the bike on the trainer for 50 minutes.

Good run this morning, a little cool again around 36 and I could see my breath.  Heel felt really good this morning, I think I'm going to have to retire the Pegasus because they seem to hurt my heel more that the Brooks.

Time: 1:01:53 (9:29 Ave. Pace)

Splits: 10:27 (watch measured this long), 10:05, 9:42, 9:14, 9:01, 8:43, 4:38 (.55 Mile)

Just a nice easy run on the river parkway in Riverdale after work.  Ran from Riverdale road north until the trail ended and back.

Time: 29:57 (9:38 Pace)

Splits: 9:29, 9:41, 9:42, 1:04 (.11 Mile)

Raining this morning and since I'm trying to stay off the TM, it seems to hurt my heel more, I hit the Bike on the trainer this morning for 50 minutes.  40 minutes on a harder gear, 10 on 1 easier.

Well the news for today is I actually passed somebody today on the steep part of the uphill.  It was kind of like 2 turtles passing each other but at least I wasn't getting passed.  Good run this morning, this time of year is great.  Everything is green again and the air smells good after the rain last night and all the flowering trees.  No time today I forgot to plug my watch in last night.

Not a good nights sleep last night and my daughter asked me to take her to school early so I was tired and had to cut a mile off my planned run this morning.  Good run otherwise could feel some slight pain in my heel but nothing too bad.  Just taking it easy right now to try not to hurt myself more.

Time: 53:48 (9:38 Ave. Pace)

Another good run this morning.  Just running how I feel and not looking at my watch at all, trying not to hurt my heel more by making a certain time or split.  Heel was sore all day yesterday after my run but felt okay this morning.  What a great morning to be out, just a perfect spring morning.

I'm going to try and run through this heel thing now, I've tried taking it easy and that makes it feel good but as soon as I run again it gets sore again.  I'm just going to be careful with it and keep running, unless it starts to really get worse.  Once I get warmed up it feels good during my run so hopefully it will get better.

Time: 1:03:09 (9:36 Ave. Pace)

The fact that I got out the door and ran today made it a good run because I had no motivation today.  I just wanted to lay in bed and be lazy.  An additional victory this morning was pushing it to 6 miles instead of the 5.5 I told myself I'd run.  A small victory but still a victory especially as lazy as I felt this morning.

Time: 56:55 (9:26 Ave. Pace)

Splits: 10:16, 9:51, 9:32, 9:14, 8:58, 8:43

No run today, have some painful rubbing issues that glide didn't help.

Good run this morning, great weather and it's nice to get out there when it's not dark.  Felt okay this morning after not really feeling well last night and not the best this morning.

Time: 57:51 (9:29 Ave. Pace)

Splits: 10:21, 10:05, 9:33, 9:23, 9:08, 8:25, :52 (.1 Mile)

For getting a good nights sleep I was sure dragging today.  Legs were very tired and I was sluggish for the whole run today.  No watch so I don't know the time, I forgot to charge it last night.  In any case I wouldn't have worn it today just running how I felt today which was BLAH!  Got home and rolled my legs and calves out hopefully it will help.

Had to be to work a little early this morning so I hit the TM for 5.15 am I done yet miles.  What is it about a TM that is so blah!

I was lazy this morning and when I got home I guilted myself into a run.  My initial goal was to get aroung 5.25 but at 4.5 my stomach hit the switch and said no more.  I had to call my wife to come and get me, I was pretty sick.

Stomach was on fire all night long so I didn't want a repeat of last night.  Hit the TM for 5.1 more am I done yet miles.  A little better this morning 'A Nightmare Before Christmas' was on that helped pass the time a little better.  Stomach was okay but still not good.

Maybe 3-4 hours of sleep last night so no run this morning.  Got to bed on time just couldn't sleep.

Slept better last night and I was ready for a run this morning.  Good run although it was warm and windy (71 degrees).  Pretty good headwind and uphill for the first half wiped me out somewhat.

Time: 1:09:33 (9:37 Ave. Pace)

Splits: 10:08, 10:20, 9:48, 9:42, 9:25, 9:16, 8:46, 2:04 (.25 Mile)

Felt like riding the bike today instead of running.  Got the trainer out and rode for 60 minutes, 50 minutes on a harder gear, 10 minutes cool down.

Wasn't going to run today but I ended up going anyway for a short run.  Legs are tired from yesterday's bike ride but overall good run this morning.

Time: 39:23 (9:29 Ave. Pace)

Run at 6800 ft. in Island Park.  It's always a nice run up there, that hill at the half way point is a killer though.

Watch died no times today.

No run today, I almost ripped my big toe nail off last night loading the ATV's in the trailer and it was really sore this morning.  It's all black and blue under the nail, not good.

The injury parade continues, cut a chunk out of my finger last night and had to go to the doctor this morning because it was still bleeding pretty good.  No run again!  Maybe I'll take it easy this week to see it it will help my Heel get better.

Three miles run/walk with my wife at the park before our Daughters softball game. She doesn't really run at all so anytime I can get her to run it's a positive.  Heel felt good, toe okay, finger throbbing a bit.  Lets get this injury stuff all over with at once hopefully.

Everything felt well enough this morning so I hoped on the Road bike with trainer for 50 minutes.  40 minutes hard, 10 minute cool down.

Back to running after taking the week off to see if my heel would start getting better.  Just nice and easy this morning.  Felt really good to get back out running, I missed it.

Well so much for my heel getting better, hurts just like it did before I took the week off.  BUMMER!!!!  I'm starting to stretch it out all day and before I run to see if that will help.

Another nice run this morning, I think the week off helped mentally.

I think taking last week caught up with me today, a little tired but still a good run.  The weather is amazing, it's just nice to be outside.

Ended up running 10 sec/mile faster today than Monday and Tuesday.

No run this morning.  Up late after the Fleetwood Mac concert last night and couldn't get up this morning.  They played for about 3 hours, no opening band, and sounded great.  Didn't get home until around midnight and then helped my wife make some chicken for her work party today so by the time we got to bed it was around 1-1:30 and I couldn't get up and 5 to run.  Well worth it though, the concert was great.

Got home and had time for a quick 3.1 before taking my daughter to her softball game.  Overcast sky really helped because it would have been really hot without the clouds.

6 hours sleep at best last night, my son was a little late getting home.  Got up early and got 3 miles in on the treadmill before walking 9 holes this morning at the Barn.  Tee time was 6:40, man that's early.  Great golf this morning with good company, that course is really looking good this year.  Shot a 49, couldn't hit a putt to save my life but the rest of my game is good for me.  I think I 3 putted more holes that I didn't.

Had a hard timing getting up this morning just really groggy.  Made it out the door though and felt really good today.   Even though it rained on me for a little over half my run, I had a great run today.  Plan was to go 5.5 but I pushed it to 7.1

Latest plan to try and get my heel to stop hurting is to follow a longer run with a shorter run.  Heel was a little sore this morning following the longer run yesterday so I cut it down to 4 today.  Good run, last mile was 8:16.

So far so good with the long/short run to help my heel get better.  It felt better yesterday after the shorter run and this morning so I ran 7 again today.  In addition I'm really trying to watch my form as far as running upright, I tend to lean forward and look down a little bit. 

Good run just took it nice and easy and ran how I felt didn't look at my watch at all.  Nice morning for a run, overcast a little cool.

Great song to run to came on the Ipod this morning, The Sky is Crying by Stevie Ray Vaughn.

Lucked out and got a break in the rain to run in this morning.  Good run this morning, so far my heel feels better than it's felt for a while.  The longer/shorter runs are working pretty well, I'm also stretching out really well and keeping my foot angled on a Phone book all day to keep the achilles area stretched out.

Decided to golf this morning instead of run, good decision.  Great weather and great golf.  Walked 9 holes carrying the clubs.

Got up to rain, no surprise it's been raining most of the time for the last 2 weeks.  Since I golfed yesterday I hit the treadmill for 5 this morning.  Good run for a treadmill run but not great because it was on the TM.

Nice run this morning, a little cool made it better.  Had some head wind for the first 2 uphill miles.  Every spring for the last couple of years there's a bird up by the National Guard Armory in South Ogden that keeps swooping down on me as I run by, must have a nest near by, it doesn't actually touch me just bothers me for .25 mile.

Tired today for my run.  I donated blood yesterday afternoon and I felt it running today.  Just took it slow and easy, they told me no strenuous exercise for a day or two.  Good run otherwise nothing exciting today.  Great morning for running.

Nice and easy long run today, took the last 2 days off because my hip and lower back were sore and I didn't want to push it.  Slathered up with some Tiger Balm this morning to keep it warm and went for a nice run.  Got tired around 6 miles but I kept pushing through.  My heel felt good today, have to see how it responds.

Just felt allright today, so the good thing is I made it out the door.  The run was just a run today, I got the mileage in.  My hip is still a little twitchy so I slathered it up with Tiger Balm, stretched out my heel and hit it.  Last mile was my fastest at 8:36.

Legs were tired today good thing it was a short day.  I started to feel better after 2 miles.  Perfect morning today, slight N-NW breeze this morning felt great and helped cool me down on the 2nd half.  Last mile was my fastest again this morning at 8:40.

Well this week is going to be one of those weeks.  I'm dragging butt big time today again.  Today's run was tough because I'm just completely spent.  Good news is I made it through but now I feel like I need a nap but it isn't going to happen.  Aside from work my daughter starts a soccer tournament today so the rest of the week will be busy.

Very tired again today, I think it has to do with giving blood last week.  That always makes me tired for a week or two.  It was pretty warm this morning as well, around 67 so that doesn't help me either.  Anyway got the run done so that's good.

Some much for not being on call this week, I've had to work 3 nights this week and this morning I got a call when I was getting ready to leave.  Had to cut the run a little short because it took a little bit to fix the problem.  A little windy and some rain this morning but it actually felt refreshing.

Felling better this week, legs aren't tired and I'm not exausted.  Good run this morning had to cut it a mile short because I had some intestinal issues and my son had to be to drivers ed early.  No watch today just got out and ran, great morning.  A little warm but I'll take it over winter.

Short day again, still going easy on my heel.  It's feeling better, doesn't really hurt when I run but gets a little sore late in the day.  Nice morning again although a little warm.  I got .8 in today and ran a fartlek for .2 and then tried to push it a little today.  Overall pace was about 15-20 seconds faster per mile than HMP pace so good run today.

Heel was sore today so I decided to ride my bike.   Great morning for a ride, ended up going for 1 hour today.  Started going up Washington Terrace, then down into South Weber over into Riverdale, back up to the top of Washington Terrace and then down and home.  Good ride felt it in my legs.  No pain in the heel which was great.

Leaving on vaction up to Island Park Idaho this morning so I only had time for a quick run on the TM.  Just did a 5k this morning.  Looking forward to the next 5 days of R & R.

Some times it's tough being a morning runner expecially on vacation when I'd like to sleep in.  But....woke up at my normal time at around 6 am, nobody else was up so I went for a run.  I was a little nervous because they've seen a Grizzly bear hanging around in the area around my parents cabin.  Took some pepper spray with me but didn't need it.  Great run it's really beautiful up in Island park although it's 2000 ft. higher in elevation than home.

No run today, packing up and getting ready to go home from Island Park.

Played soccer for half a game later that night.  My daughters soccer team had a fun scrimmage game and I ended up playing in that for a half.  It was fun but I was wearing the wrong shoes, Dr. Martin sandals because I didn't plan on playing.

Back to the grind this morning after vacation.  No run yesterday, just didn't feel like running.  This mornings run was tough, it was hot outside and I was really dragging today.  This was one of my tougher runs to get through in a long time.  Got through it though but I'm tired now.

Woke up not feeling really well this morning, had a head ache and a little bit of a stiff neck.  Talked myself into a run anyway, glad I went.  Still kind of dragging from yesterday and my quads are a little stiff from the soccer game on Monday.  The run this morning helped the quads loosen up.

Better run this morning, still dragging a little.  I don't really know why except maybe the heat is bothering me.  Felt better today, quads slowly getting better and my heel stays about the same.  Slightly sore until it warms up and then okay then later in the day it gets a little sore again.

First off I want to thank my main man Nick, Oreo on the blog, for giving me some motivation to try some speed work today.  I've never really tried speed work before, I just run to stay healthy so I don't really worry about how fast I'm going.  I ran 4X800 today and I'm glad I did.  It was a really good tough workout but it was also different and I enjoyed it.  First I ran up to Bonneville high school, 1.3 miles ran the 4x800m with 400m recovery inbetween  then ran back home.

Great workout I'll have to try and keep it in weekly.

Not a good night last night.  First I couldn't get to sleep, then I got woke up by a work problem and after that I couldn't get back to sleep.  So 5 hours is a little generous.  Got out a little late so it was pretty warm so I just went 4 miles today.  It was around 80 degrees with a strong wind from the south, so that made it feel warmer.  I had a hard time cooling off today, I need to get adjusted to the heat.

What a great morning for a run, temps dropped about 15-20 degrees from yesterday and it was awesome.  It felt really good this morning.  Just a nice run this morning, no watch.  Today's 7 felt much easier than yesterday's 4, that's weird but I'll take it.

A little cooler again this moring so I decided to do another longer run today.  Hopefully my heel does okay.  Great morning again for a run, felt better than Monday's run again.  Just a nice easy run today, no watch.

Legs were tired this morning, good thing it was a short day for me.  Heel was alright after the last 2 longer days.  A little warmer today but not too bad.  I got passed by a young girl(probably about 15 years old) this morning with about 1.25 to go so I decided to see if I could keep up.  I was able to keep up for the rest of my run pace was between 7:45 and 8:00 per mile.

1.3 mile warmup ran to Bonneville high school then I did 4x800m with 400m recovery and 1.3 mile cooldown back home.  The 4x800m were in the range of 4:00 - 4:15, not very fast but fast for me.  Good tough workout, legs felt tired on the run home. 

Intresting morning 2 older gentlemen showed up at the track this morning, I thought it was just to walk around but they were there to practice throwing Javelin.  Never would have thought that.

It's been a bad week for sleep and I don't know why.  Sunday night I couldn't get to sleep I remember being up at around 3 AM and I couldn't get up to run on Monday.  Last night the fun continued, only up till around Midnight last night.  My brain is just going 90 MPH, it's driving me nuts.  This morning still tired but decided to get out for a run to hopefully get back to normal.  Good run, a little warm between 70 - 77 so I didn't push it.

First night of good sleep since Saturday night, it's about time.  Ran a different route this morning, stomach wasn't cooperating so I wanted to stay closer to home.  Ran the ZigZag loop so that I was no further that 1.5 miles from home.  Good run this morning although it was pretty warm (70) and this time of year you don't get a lot of shade, even early in the morning.

Woke up with a raging headache today so I told myself just a short run today.  I ended up running at a 8:56 pace today, which is 30+ seconds faster than I have been running lately.  Run didn't help or hurt my headache, I was hoping it would make it better.

3 miles very easy with my wife during our daughters soccer practice.  Very hot this afternoon but I'm glad I got her to go out for a little exercise.

Good run for about 1.5 miles today then the sun came up and it got hot fast.  Made it through the 7 though so that's good.  Lots of people out today, lots of cars to.

Not a lot of motivation today, but I got myself out the door.  Had a little trouble sleeping, I just didn't feel tired last night and my brain was going 90mph. 

Ran the zig zag loop again, I think it's a little harder than my usual route.  Same amount of vertical but with this new route the uphill is spread out over a longer distance.  Warm again, I wish I could acclimate but for some reason this year it just isn't happening.

In Park City for my daughters soccer tournament, had time for a quick run.  Nice a cool up there, it should be because it's about 2000ft. higher. 

Since I was lazy yesterday, I decided I should get up and run this morning.  Got up a little late and it was a little warm.  Good run today, ended up averaging HMP for the run.  Didn't try to run a little fast today it just ended up that way.  Spending the rest of the day in Park City for my daughters soccer tournament.

Good news on the soccer tournament, we won the U14 age group.

No run today but I did dig a 30 foot trench to add a sprinkler head.  Started about 6PM last night right in the hottest part of the day, it was between 95 and 100.  Felt like a 7 mile run that was tough digging in hard rocky soil.  Good workout.

Nice run this morning.  Didn't plan on going 7 because I was pretty tired after the big dig last night.  But it was breezy this morning and I felt pretty good so I pushed it to 7 today.  The breeze really felt good and the run was great.

Had some problems at work last night so I had to restart some jobs this morning.  That meant that I got out late and had to cut the run a little short.  Good run ended up averaging HMP for the run.

No run today, lots of lightning outside.  By the time it cleared out I'd lost my motivation.

Got back to the 800 repeats today, good workout.  Temps were great, what a nice change.  Ran 2.1 warmup to Bonneville high and ran 4x800m with 400m recovery.  Times were 4:08, 4:06, 4:02, 4:00.  I thought that last one would be slower but it was actually my fastest.  Felt good today.  Ran 2.1 cool down back home.

Lazy on Monday morning and slept in, had a busy weekend so I was tired.  Decided at about 8:30 PM I should get a little run in so off I went.  It was after dinner so that kind of weighed me down but overall good run.  The sunset was amazing over the Lake today, lots of red, orange, and yellow.

Got up and ran this morning, not lazy today.  Temp was great, mid to upper 50's.  It's getting darker in the mornings.  Good run today with the temps down a little bit it doesn't feel like I'm overheating so much and I really feel better during and after my run.  Lots of people out walking today that's good to see.

Tired run this morning, my legs felt hammered and it was warm so not a good combination.  Started out with a goal of 4 miles and then talked myself into going a little further.  Felt okay I just took it easy because my legs felt really tired.

Couldn't get to sleep last night so after trying for about 4 hours I decided to go out for a run at 1 AM.  I figured it might make me tired and I'd need to sleep in.  So I headed out at 1 still very warm 75 and windy.  I did get to see 2 of the meteors, very bright and pretty cool.  Pretty good run for 1 AM, I felt better than I did for my Wednesday run.  Right quad a little sore, I'll have to watch it.

Now I'm very tired and I've got to make it through work today, blahhhhhh.

4x800m repeat day on a very warm and windy day.  It was 15-20 degrees warmer this week and it really took it's toll.  I was tired starting out for the 2.1 mile warmup up to Bonneville high.  The 800m times were 4:13, 4:14, 4:01(this one killed me today), 4:24.  2.1 mile cool down home.  Slower than last week but ok considering the heat and how I felt.  Good news was that my right quad didn't bother me at all.  Great workout I'm glad I did it but I'm also glad it's over.

Good run this morning, nice and cool outside.  My Garmin measured my first mile .1 too long, it's never been that far off.  Felt good especially on the second half, hit 8:50 and 8:20 for my last 2 miles.

Good run again this morning.  Motivation was not real high but I got out the door.  Nice cool temps again.  Ended up averaging about HMP and I felt pretty good.  Last 2 miles were 8:50 and 8:20 again, not trying to hit the same times but that's how it ended up.

Another cooler morning, around 58, felt good.  Got most of the run in before the sun peaked over the mountain today.  A little shorter easier run today after the last 2 longer runs.

Not much time for a run this morning, my daughter had an early morning soccer game.  Good run this morning, initial goal was to take it easy but I kind of pushed it for the second half.  3rd mile was 8:46 and the 4th mile was 7:46, .25 cool down.

Focus 4 run to benefit the 4 people killed in the plane crash in Guatemala last year.  Just running for fun today.

1st mile: 8:50

2nd mile: 9:00 (17:50)

3rd mile: 9:22 (27:12) - Big hill wiped me out a little

4th mile: 9:36

Bummer that I had negative splits for the race, but it was just for fun and I wasn't really worried about time.  Didn't take a watch today.

Had an upset stomach this morning and didn't want to get too far from home so just a short run this morning.  Ran 2 miles hard, I tried to push it today.

Haven't been feeling well for the last few days so I took yesterday off.  Felt ok this morning so I went for a long slow run.  Well I'm not completely good yet, about 6.5 - 7 I was done and didn't feel well.  Finished the run though I'm glad I finished.  About 2.5 miles to go I got the crap scared out of me by 2 loose pit bull's.  Luckily they didn't want anything to do with me but it's still unnerving to run into those 2 dogs loose without the owner.

Had to get up a little early to get a run in today, need to get my daughter to school on Friday's since my son can't take her because High School has late start.  Good run this morning, I felt much better than Wednesday.  A little warm and breezy but no problems today.

The run SUCKED this morning.  It was a struggle for the entire run and it felt like I was in slow motion.  Glad to have it over with but glad I ran.  Really humid this morning didn't help either.

Run was better this morning, not good but better.  I felt better especially on the 2nd half.  The last few weeks have been a struggle hopefully I can get out of this funk soon.  Some strategically placed clouds gave me shade for the entire run this morning which was nice.  No watch this morning I forgot to charge it last night.

Had to be in SLC for work training today so I had to cut the run short.  I'm definately starting to get sick, had a pretty good coughing attack around .5 miles in but other than that the run was good for being sick.

Probably won't run tomorrow to give my body a chance to feel better.

Good run this morning, I felt pretty good and I pushed it to the pace of the Focus4run.  I think the day off yesterday helped.

Up in Island Park on vacation, nice run.  It's always great up there, 2000 ft. above where I usually run.  The only problem was there were some cows on the road about 4 miles in on the way back that I had to run through.  Kind of unnerving wondering what they're going to do and they all stare at you running through.

Aside from the cows, beautiful place to run up in the pine trees.

Overslept this morning, I somewhat remember turning off my alarm.  So I only had time for  a quick run.  Ran an easy 5k+, felt a little cooler this morning.  Just a good, uneventful run this morning.

A little cooler again this morning very nice it feels good.  I actually woke up this morning so I got a good run in today.  Felt really good today.  Watch died with about .1 to go it just couldn't wait another tenth to die.

Not very motivated to run this morning but instead of being lazy I just quit thinking about reasons not to run and I just got dressed and walked out the door.   A little warmer this morning, around 63 or so.  I like the 50's and 40's better but it was a great morning for a run.

Decided to go run the Yasso 800's again today, it's been a few weeks.  Ran 2.1 up to the track at Bonneville warmup.  First 800 4:01, second one was 3:58 but my right quad tightened up so I bagged the other 2.  2.3 mile cool down nice and easy home.  If it were a race I could have finished I just didn't want to push it and get hurt since my heel has finally started to feel good again.

Went to Wendover on Saturday to see the Collective Soul show.  They were great, really good concert it was fun.  Stayed up too late at the craps table after though and then my wife wanted to hit the Zoo on the way home so we spent Sunday at the Zoo.  I was pretty hammered this morning so I slept in and hit a short run on the treadmill before work.

Had some time after work so I hit the treadmill again for another 3 miles after work.  It was raining pretty good so I couldn't run outside.  Ran without my heel inserts, I thought since my heel  has felt good lately I'd try a short run withouth them.  So far so good, I'll just have to ease my way out of them.

A little cooler this morning but still humid.  Good run got a break and it wasn't raining.  Tired legs after running 2 times yesterday.  But since I ran this morning I got have my after run treat when I got to work.  I have a cup that I fill completely up with ice and have a Grape Powerade....that really tastes good after a run.

Went down to the Fair last night to see 38 Special, they were great and we had a good time.  Especially since it was a free concert with Fair admission.  They sounded great.  Nice moring to run no wind, no clouds temp around 59.  My right shin feels tight, not shin splints though it's different.  I think it's from running on the Treadmill on Monday.  5.36 miles

Got home from work and since my wife is in class I had some time so I went for a short 2 miles nice and easy.  I'm not quite used to these 2 a days yet.  2.06 miles

Today's theme was.....if it doesn't kill me it's got to make me stronger.  So hopefully I'm stronger today.  Tired this morning, legs felt like lead weights but I ended up having a pretty good workout.  I hit negative splits for the whole run today, 2nd mile was 30 sec faster than the 1st, 3rd mile was 30 sec faster than the 2nd, 4th mile was 40 sec faster than the 3rd, and the 5th mile was 54 sec faster than the 4th.

Tired run this morning but it was really nice weather.  Had to get up early and cut it a little short to get my daughter to school.  Legs felt heavy again and I was pretty tired on top of that.  No watch today just ran how I felt.

Took the last 2 days off to let my shin rest.  Felt better today and I had a good run.  Temps were really nice, low to mid 50's and it felt great.  I negative split the whole run and my fastest mile by 42 seconds was my last.

PM - Got home from work and the kids were gone and my wife was at school so I took a nice bike ride up Washington Terrace and into South Ogden.  Great ride, perfect weather.  10 miles, 40 minutes.  Counting 4 miles.

Not a great night of sleep.  I kept getting up every hour or so thinking it was time to get up.  Crazy...  My legs felt a little tired from the bike ride last night and I was tired from the weird sleep.  So it was REALLY hard to get out the door.  Had a great run though, felt really good and again the weather was great.  What a nice morning. 5.32 miles

Got home from work and ran an EASY 2 miles before dinner.  Good run, it was a little warm.  I'm trying to do a 2 a day twice a week.  2.02 miles

Had to get up and run early so I could get my daughter to school.  It's funny how 30-45 min more of sleep makes a difference.  Good run again today, legs felt a little tired starting out but after a half mile or so I felt pretty good.  Watch died just after the mid point so aside from feeling good today I don't know what my times were.

Busy weekend, spent Saturday down in Provo at grandview elementary for my daughters soccer game and then Sunday mowed the lawn and went for a long ride on the Harley.  The leaves are changing up the canyon and it's really pretty spectacular.  If only winter weren't around the corner.

Really good run this morning, I felt great.  Beautiful morning, which looks like the weather is not going to hold for this week.  Hopefully I can keep building on how I've felt lately.  7.25 Miles

PM - Got home and went out for an easy 2.05 miles.  Great evening for a run.

Very warm morning today, unfortunately because it's the warm before the storm.  It was 72 this morning and the high tomorrow afternoon is supposed to be around 50.  Good run this morning, a little tired from 2 runs yesterday but I'm still feeling pretty good.  Not much chance for a run tonight,

Unfortunately as predicted very rainy and cold this morning.  I fiinally talked myself into running on the treadmill this morning.  4 Easy miles watching National Treasure: Book of Secrets.  Entertaining movie as long as you throw out reality.  I'll try to run another 2-3 after work if my will to live returns after it was sucked out today on the treadmill.

Hopped on the treadmill again after work, bad weather again, and ran an easy 3 miles.  Not much to say about a treadmill run.  Turned the TV on and the same movie I watched this morning was on again.  They seem to replay things too much.

Chilly feeling 37 this morning but a great morning to run.  That temp is not bad at all to run in, wore a long sleeve shirt and gloves.  Felt really tired getting up but once I got out the door the run went well.

Hamstring has been a bit of a problem since Thursday so I took a couple of days off.  Felt a little bit of a twinge at 4.25 miles but it calmed down for the rest of my run.  Feels just slightly sore now, I'm just going to play it by ear and not push it and hurt myself. 7.27 Miles

Ran 2.15 miles after work while dinner was cooking on the treadmill.

Hamstring still causing some problems but I thought I'd give it a try today.  Slathered it up with Tiger Balm and ran.  Tried a new route today let's call it the Washington Terrace loop since I run around W.T.  Good run today I felt really good, although hamstring a bit twitchy.  I'm just not going to push it right now.

Had the day off so I slept in and ran late.  Nice easy run today after slathering up my hamstring with tiger balm.  Didn't push it too hard just a good run.

I've got a pretty good cold going since Monday night, felt like crap yesterday morning and today but I decided to try a run.  Sometimes it helps me feel a little better.  An easy 5.1 on the treadmill this morning since it was raining outside.  As far as making me feel better today I still feel the same so at least I don't feel any worse.  Although it would be hard to feel worse.

Cold subsided a little bit so I got out for a run this morning.  What a perfect morning, no clouds, or wind and perfect temp right around 45.  Felt pretty good today ran the Washington Terrace loop.  I'm liking this new route and no problem with the hammy today.

Time for 2 miles on the treadmill before my sons Lacrosse game.  Felt pretty good averaged 8:50 for the run.

Rainy today, I got rained and sprinkled on for most of the run this morning.  It was warm, 57, and muggy as well.  Good run otherwise, still feeling some effects from the cold in my chest.  No watch I forgot to charge my battery and my Ipod battery died with 1.5 to go.  I need to get my act together and keep my stuff charged. 

Raining again but pretty hard this morning so I hit the treadmill for 5.  What can I say it was a run on the treadmill.  Watched Kindergarten Cop during the run this morning.

No rain this morning so I got to go back outside for a nice run.  Good run this morning, just took it easy.  I can still feel some of the effects from my cold last week in my lungs.  Cooler this morning felt good after running inside on the treadmill yesterday.  I guess there is 1 good thing about running on a treadmill, it makes me really enjoy running outside.

Really nice morning for a run.  Temp was 47, which is perfect, and no wind.  Decided to go 7 today since I didn't have to take my daughter to school so I had some extra time.  Felt good today except my nose was running faster than I was.

Another good run today, felt good temps were good in the low 40s.  Ran the Washington Terrace loop again, that's a good run I like it.  Good week for me after the hamstring problem 2 weeks ago and getting a cold last week.

Cooler this morning had to wear long sleeves and gloves.  Good run, I felt pretty good today.  Trying to go a little earlier and it's really getting dark, bummer.  Hopefully I can sneak a run in tomorrow morning before the snow storm.

No run yesterday, it was snowing pretty hard and I didn't want to run on the treadmill.

Good run today although it was really cold especially on the 2nd half.  Wind was from the north today so I had it at my back for the 1st half.  Felt good today and had a good ave. pace for the run for me so I'm happy with that.  Not ready for this snow stuff, but then I'm never really ready.

Over slept this morning so I only had time for 3.2 on the treadmill.  Hopefully I can get some time for another 3 or so after work.

Got up and turned the weather on and they said a chance of light snow showers.  Well take away the chance, light, and showers and that leaves you with just SNOW.  Good run otherwise, had to keep my head down because the flakes kept hitting me in the eyes.  Still holding out and wearing shorts, haven't broke the pants out yet.  The long sleeve shirts and gloves have made their appearance though.

What a great morning for a run.  For November 1st to have temps at 38-40 blue skies we can't complain.  Nice run, although I was a little slow for the first half.  Don't really know why I was slow, I wasn't really paying attention to my watch.  The effort felt good though.

Another great morning, hopefully the weather holds out for the winter.  Felt tired today but had a good run.  Ran the Washington Terrace loop with a .1 addon to make 6 miles.  Pretty uneventful run this morning which is alright with me.

Great morning again.  Temps about 42-45, blue skies and no wind.  Can't ask for much better in November in Utah.  Good run today although my calves were tight for pretty much the whole run, hopefully that will stop.  No watch today just ran how I felt.

Had to get up a little early and cut my run a little short to get my daughter to school today.  What a great morning to run, temps lower 50s pretty good headwind this morning.  This week us runners have really been spoiled here in Utah with the weather.  Hope it keeps up.

Headed to Wendover tonight to see Bill Engval, looking forward to it. It's going to be great.

A lot cooler today than on Friday.  32 degrees but blue sky and no wind so not too bad.  My watch was way off today, as compared to normal.  By the half way point it was almost .1 short.  Just took it nice and easy today.

Right calf and shin sore after yesterday's run.  I don't know why but that's the way it was.  No run this morning.  Got home and decided to try an easy run on the treadmill.  Slathered my shin and calf up with tiger balm and hit it.  It felt ok, hopefully it feeels alright in the morning.

Looks like I may have to retire the Defyance 2's, the liner wore out on the right shoe and the heel cup is rubbing the side of my foot and it gave me a small sore.

Took yesterday off to rest my shin.  Just took it easy this morning and ran the W.T. loop after slathering up with Tiger Balm.  Feels okay so far......

Overcast morning but temps were mid 50's, can't beat that for the 12th of November.  Afraid the good stuff's over with though, storm rolling in today.

Still just taking it easy on the shin, still have some tightness and dull pain.  What a difference a few days makes, Thursday it was 50+ in the morning and today it was 21.  Cold, cold....hard to get out the door but felt okay for the run.  I had to break out the long pants and hat.

Took the last 2 days off to rest my shin, it got sore Monday night.  Wore a wrap this morning and just took it easy.  Felt good until about 1.75 to go and got some sharp pain, I think it was the wrap I used was too tight.  Feels ok now, just going to play it by ear.

Good run otherwise, temps around 28.

Cold run today, temp was around 27 but the wind was blowing pretty good.  Still fighting the shin problem, but it seemed to feel better today.  Hopefully I can get some more runs in this week.  Dog on the loose today but luckily it didn't want anything to do with me.

Hurray, I got to run 2 days in a row.  Shin felt better this morning, knock on wood.  Cold this morning, 23 with some wind.  No ice though, the sunshine yesterday took care of that.  Still a little cold, sitting here at work at 11:06 and I'm still wearing my jacket. 

Had to run early this morning to get to work early.  Christmas visit with the executives, even though it's not Thanksgiving yet.....

Took yesterday off to rest my shin.  I can feel it on toe off so I'm not really sure whats wrong but it's getting better, slowly.  Good run today got to sleep in and run a little late.  Temps were good, 27 to start 32 when I finished.  Had to push my sleeves up.

Ran by Ogden Regional Hospital today, lots of cars looks like a good turnout for the 5k today.

Still some soreness in my shin so I'm not pushing it.  Good run today, can't really complain about temps in the upper 20's.  Although I'd take 45-55 in a heartbeat.  Still have some twinges in my shin, hopefully I can run a little more this week.  Had a little dog chase me for a couple of houses today, no threat I could tell it just wanted to bark at me.

Broken record time, shin sore again so I ran 3 miles on the TM at 1% incline.  Why does that suck so bad?  Watched a little bit of Spaceballs while running.

Cooold run this morning, probably as cold as it's been since January/February.  15 Degrees, dressed warm and hit it.  Just took it easy again today, I need to get some mileage in but I don't want to make my shin any worse.

Good run just slow today.

Ran my Washington Terrace loop in reverse today in the frigid cold.  15 Degrees again this morning with a pretty stiff wind on top of the hill felt really cold.  Good to get 3 days in a row without much pain in my shin.  Weather man said we haven't been this cold since the end of January and it doesn't look like it's going to warm up for about a week.

The only good thing about this cold is my Powerade gets slushy, gotta love slushy powerade after a good run.

Wimped out and ran on the treadmill today and watched an american cinematic classic, Smokey and the Bandit.  Not a critically good movie but an entertaining movie.  Started to get a little bit of a blister on my left foot and have a little bit of nipple chafe.  I just LOVE the treadmill.

Ran 5 miles straight and then added the extra 2 miles in 1 mile increments.  It's completely mental on my part, I just couldn't run 2 more miles watching the time tick off but 2 X 1 miles was okay.  Weird but I got it done.

6" of snow and still snowing plus pretty windy outside equals treadmill run.  5.11 uneventful treadmill miles this morning.  Not much more to say.

Well, again stuck on the TM.  11 Degrees out and light snow so no outside run today.  Watched Rat Race today, funny movie if you haven't seen it.

Just another TM run not very exciting.  Good news is that my shin is feeling pretty good this week.

3 degrees this morning and the roads are still snow packed and icy since the high has only been 20 all week the snow won't melt.  No running outside so back on the TM.  Again just a TM run nothing special I got it done.  Watched Batman, The Dark Knight this morning.

On the TM once again, looking forward to the 'warm' up this weekend into the 30's.  Watched WALL-E today.  Played the mental game again, ran 4 miles without looking down at the time and then ran 1 mile to finish it up.  It seems easier that way even though I know it's all in my head.

Vacationing all week in So. Cal at Disneyland.  Great time weather was great in the 70's.  Needless to say I couldn't get up in the morning to go for a run.  Thats alright though it is vacation.

Came back to about a foot of snow but the temps had warmed up and it was actually not bad this morning at 34.  Just a nice easy run outside today for a change.  Good to get off the TM.

Feeling lazy watching football so decided to watch a little from the TM.  How about those Raiders, nice win over the HATED Donkeys(Broncos).  Anytime we can beat the Donkeys makes it nice.

The run was good, felt better to do something.  Cured my laziness.  2 miles at 2.5% elevation the other 1 mile slowly decreaseing from 2.5% to 1%.

Okay, really bad attitude this morning.  Really, really, really didn't want to run.  24 degrees and foggy out.  Made myself get up and run and glad I did.  The cold and fog made my eyelashes stick together but otherwise good run.

Kind of in a running funk right now, need to get out of it.

TM run today, yahoo.  Roads looked pretty bad after last nights snow.  I watched Paul Blart Mall Cop this morning.  It was a good thing I was getting something out of my time by running because that movie was a complete waste and thankfully I didn't finish it.

Good times this morning for Christmas.  After the presents were all opened had some time while everybody else was getting ready so I hit the TM for 4 miles at 1% incline.

Decided not to wuss out today so I ran outside this morning.  2 of the 3 temp signs that I pass said 11 so that's what I'm going with.  That way I get to complain a little more about the cold.  Got a little cold with about 2.5 miles to go.

Good run otherwise, I should run outside more and get over this mental thing about the cold weather.  It's not as bad once you get out in it and start running.

How about this, 2 days in a row I ran out in the cold.  Good run this morning although I was very tired getting up this morning and had some stomach issues.  On top of that 5:35 am comes early on a 15 degree morning.

We had about 4 inches of snow this morning and still snowing pretty hard.  Roads were a mess so no run outside.  Had the hit the TM, boring.  Watched the original Vertigo this morning.  Good movie, they don't make them like that anymore.

Alarm went off and I turned it off, laid there for a minute and fell back asleep.  Next thing I know it's 7:30 and I've got to get ready to go to work.  No run today.