On the road to BOSTON!

11 miles with a lot of stretching mixed in- achilles was very tight this morning-

Went back out at 9am for a 19 miles bike ride--- now I am tired!

20 miles in the books on the marathon course 7:22 average pace

23 1/2 miles biking. This really helped the legs feel better. Now I am ready to get back to running in the morning!

Not much time to run this morning- 4 easy miles @ 8:31 pace. Nice and cool morning. Kind of weird that I don't know that I liked the cool. I have adjusted to the warm mornings......that won't last long...lol

After 2 miles @ 9:00 pace warming up and making most of the climbing of the run I finished out the run with a 7:15 average pace for the last 5.5 miles. I did take walking breaks in between runs of .35 miles and 1 mile. Trying to concentrate on running without effort but picking the speed up. 

Windy run around Bloomington Drive this morning- started out with a 9 minute warmup mile then averaged 7:25 for the next 2.50 miles.

Started the day off at Thanksgiving Point. I ran from the hotel towards Lehi and had a course all figured out. Then I ran into some road closures and that messed everything up. So I just ran around hoping to be close to where I had planned and then hope to make it bake to the hotel. Ended up a pretty decent run of 13 miles.

Then we went to Timpanogas Cave. 1 1/2 mile hike up  to the cave entrance with over 1000 foot of vertical climb. Tried to keep the breathing and the legs working kind of hard on the way up and speed walked down.

6 1/2 miles running around Bloomington. Nice cool morning, wish I had more time to be out this morning---off to the dentist

(8:19 pace)

Added on 4 miles late tonight @ 8:16 pace

Beautiful dark, cool morning run- Went out over Tonaquint to McDonald's then to the Dixie center to home- 7:22 pace

Got up this morning and really didn't want to run....went out anyway. Purposely went our very slow on the same course as yesterday. I concentrated on just keeping the legs moving. After warming up with the first 1 1/2 miles basically up hill I settled into about a 8:20 pace. I carried that through the rest of the run without any walk or water breaks.

The pace was slow but it was consistent, probably the best feeling run of the year on how I felt, breathing, legs etc. With a faster course to run and race conditions I am starting to feel better about St. George this year.

Went out for a nice paced 11 mile bike ride to top of the morning training-

11 mile bike ride- kept the pace steady with the legs pumping pretty good. I wanted to give the legs a workout, not of hard pushing but of turnover speed. Felt good-

What a beautiful downhill course. Loved the race. I wanted to take it easy with all the downhill and held back some on the top. Just tried to keep a steady pace. Got to the halfway point and was a bit tired but not bad. Finally at mile 12 & 13 I was ready to be done. Overall a great course on a beautiful day!

Splits:6:48/ 6:42/ 7:16 (bathroom break)/ 6:25/ 6:35/ 6:45/ 7:21/ 7:01/ 7:20/ 7:09/ 7:21/ 8:13 (some uphill and walk break)/ 8:06 (tired and walked a bit)/ 5:14 (nice downhill ending to the race- 7:07 average pace

 Legs feel fine after the 2400 foot downhill from start to finish. Now it is take it easy till marathon!

Went out for an early morning walk and ended up running most of it- still had some energy after Saturdays race. Put in 7 1/2 miles and felt pretty good. The upper quads and lower calves are a bit sore but what should I expect after a half marathon with 2400 foot drop?!?!?

Need to ease back into things this week and hope that the race was a positive for my upcoming marathon in less than 2 weeks!

Tacked on another 2 miles with my wife, daughter and dog- very easy

19 mile bike ride at 16.5 mph shaking the legs out after getting a good massage last evening. Legs are starting to come back. Will run 8 tomorrow, bike Thursday, short run of 4 Friday and probably 10-13 on Saturday-

Very slow miles, not wanting to push anything during the week. 8:48 pace. Home to Desert Hills High and back

Consistent run around Bloomington Drive @ 8:18 pace. Not running for speed...just trying to keep the breathing easy and the legs moving without taking walk breaks. Perfect temps this morning-62 degrees 

Went out to give my quads a workout using the bike- 11 mile push, they feel like they have had a good workout!

Slept in today- I just ran up the road a bit and turned around. Left foot was feeling a bit bruised so I decided not to do anything today- I did go in to have an injection of cortisone in both feet, from the top between the toes. Nice long needle---- that was pleasant! NOT Hopefully this will help with the neuromas that kick in around mile 19 or so. It seemed to work last year.

I will see how the foot is feeling in the morning for the Swiss Days 5k

Went out this morning hoping that a 19:59 was in reach for the Swiss Days 5k...not so.

Had a hard night with reflux so I didn't sleep well and the throat was still suffering a bit. I had a hard time getting the breathing going- I could tell after 3/4 mile that it wasn't going to be the day to break 20. That's okay, it was still fun and I ended up 1st in the age group. I ran 27 seconds slower than last year, I was in much better condition then. I think I was also feeling the effects of the half marathon from last week. I couldn't get the legs to move fast.

Well off to Hawaii for 4 days- we shall see how that affects the legs with the long flights and also trying to keep that weight done-

Next up: St. George Marathon

Went out for a nice 'sea level' run early this morning. (8:20 pace) Ran from Turtle bay to Laie. Nothing special but humid it was! Later went for a speed walk on the beach with deep sand, lots of work for the calves 

Easy run around the condos.

Easy miles around the Turtle Bay grounds and then out on some horse trails finishing the loop on the Kamy highway