On the road to BOSTON!

My first run of the new year! I took off the last 6 days trying to heal a sprained- strained ankle. Hurt like hell.....Today I just needed to get out and run. Felt pretty good but was taking it pretty easy and really concentrating on not twisting or moving the ankle to much. I did keep my pace decent at 7:58 for the run. Now I will see how things feel after a while.

splits 8:22/ 8:02/ 7:54/ 8:08/ 7:24/ 6:42

Dixie Center and back.

7:37 average

8:04/ 7:39/ 7:33/ 7:28/ 7:30/ 7:00

Ran to Sunset down Bluff to the DC to home. Wore my new shoes and went too far with them. Feet hurt with starts of blisters on both feet....oh well

8:12 pace

Got up early this morning and it was cold...well for St. George it was, 28. Ran up to the end of Navajo and said hey to Clyde, Steve, Logan and Bill, they were going out for a long trail run. I decided to stay on the road to play it safe with the ankle. I then ran over Tonaquint then over to River Road, crossed over to Bloomington Hills trail and then home. It stayed 28 the whole run...colder in some areas around the river etc. Ran fairly well just not fast, wasn't trying to. I just wanted a nice run....7:55 pace

Took a few days off with a sore blister right in the middle of my foot...Taped it up good and off into the warm sunshine. I ran to the Dixie Center and back. I ran in 1/2 mile +- segments with a 20-30 second break for the complete run. Trying to work on the pace. I am going to do this during this weeks runs but gradually build up the lengths of runs vs breaks with the sasme faster pace.

7:19 average pace: 7:18/ 7:18/ 7:37/ 7:27/ 6:56 this puts me about where I want to be for the Painter's half in a week and a half.

I ran the first 6 miles of the Painter's Half course. Beautiful 55 degrees and sunny!  7:48 pace

Such a beautiful day I couldn't waste it indoors. I went out an ran through Warner Valley to the dinosaur tracks. Took a break there for 15 minutes or so and checked out the tracks then headed back. Slow 8:41 average pace but the last 2 miles were up tempo 7:49 and 7:19

Ran the last part of the Painter's course   7:38 pace---7:33/ 7:31/ 7:59/ 7:23/ 7:31/ 7:40/ 7:49

No breakfast this morning and the run began @ 10:30. I should have put some fuel in the belly but didn't. I sure could tell as the run progressed that the tank was empty.

Ogden in the snow

Ran from home to the start of the Painters Half and then back home. Went back to the Bloomington trail head...cheered and then took off after the leaders came through. Pushed it a bit...6:45-7:00 pace to the Dixie Center.....felt kind of nice when I was not racing but everyone else thought I was...It made me ran strong, some day I will actually be among the leaders...really!

7:38 average pace for the day

Bloomington Drive in the late evening  7:54 average pace. Right hammy is sore and left lower calf is tight. Need to work these things over so I am healthy for Canyonlands Half in March!

2 easy miles trying to loosen up the hammy.......8:15 pace

Easy run to the Dixie Center and back. Trying to take it easy, shin on left leg still sore and hamstring on right sore. I taped up my hamstring today and it seems to help quite a bit. The shin hurts for about 3 miles then loosened up. I will try taping it on the next run.

I started out with the idea of  going between 8:15 and 8:30 pace. As the hamstring started to feel good I changed plans. I just kept the pace steady to the Dixie Center. Then I decided to run 1/3 to 1/2 mile sections at a faster pace. Felt good!

8:04/ 8:00/ 7:51/ 7:12/ 7:06  7:38 average pace

Overall this was good except for the stupid shin----

Late morning run out to SunRiver then on to the new highway to River Road. From there I went through the industrial park, stopped to see Mike Warren for a bit and catch up on things. Then on down the road past Desert Hills High to home. Going for easy 8:30-9:00 pace.

ended up with 8:27 average pace for the run. Then hamstring feels about 90% and the left shin felt okay after a few miles.

Beautiful day!