On the road to BOSTON!

I started the year off with my legs hurting like heck! The quads feel like I ran a marathon the other day. At 4:30 I finally decided that I better go loosen the legs up with a short run. Once I got going they felt pretty good. I ran at 7:45 pace and could have pushed it a bit more but just wanted to warm the legs up. Hopefully I can get a good run in tomorrow.

My run this morning started at home and ran the bloomington trail to the Dixie Center then on to River Road. I ran up River Road and turned and went past Deseret Hills High and on into Bloomington and then on to home. 8:31 pace

I decided to run the Painters course today but starting at home. That adds 1/2 mile to the course. When I got to mile 10 my left calf started to bark pretty good. i stopped and stretched and planned the final 4 miles in my head at the pace I wanted. I took off and by 10 1/2 I decided I better get back home and cut it short at 11.00 miles. I ended up with an 8:06 average pace.

I need to work the calf out...must be the cold weather!

Beautiful day just cold.

No run today. I worked indoors on some cross training to loosen things up without putting too much pressure our weight on the calf. My left calf is really sore. I decided that I better take a few days off and get it feeling better. This morning there is no way that I could run....this afternoon it is feeling somewhat better. I have got to get this thing feeling better. I was feeling really good about the half marathon on the 17th. Based on my training I know that I have a PR coming in this run if the calf will heal up.

My calf was still sore but not as bad as yesterday. I stretched and massaged the calf this morning and felt like I should go for a short jog. I got on the Soloflex Vibration platform and really warmed up the legs good and then went for a run. I started out very slow and almost stopped after a block. I pushed through the next block and it wasn't too bad so I continued on. I ended up running 8:45 pace. Not too bad for the pain I was in yesterday.

I am going to take it easy Friday and hope to be able to go run the Painter's course on Saturday morning.

I went out this morning to test the calf. I ran the same course that I did on tuesday. That is when I hurt the calf. I ran pretty close to the same pace (8:13). Didn't really push it but didn't take it too easy either. This course was running from my home to Bloomington drive  then on the Painters Half course at about mile marker 11 and then ran the course except for the Blooomington Drive portion. The wind started kicking up and I didn't want to push the leg too much. My splits were very consistent through the run.

Hopefully I will run the same course tomorrow morning but get the additional 3 miles in.

Ran with Steve, Bill, & Kendrick this morning on the St. George Half marathon course. Started out at 8am. A bit cold but not too bad. Thanks to Steve for hanging back with me for the first 6 miles till he broke away and cut his run short. From there on bill was the pusher.....thanks for keeping the pace a stretch but not killin gme off. Overall a good tune up run for next Saturday. Ended up averaging 7:58. Splits: 8:50/ 7:54/ 7:51/ 7:58/ 8:10/ 8:01/ 7:44/ 7:30/ 7:54/ 7:39/ 7:59/ 8:09/ 8:01

I started @ home and ran most of the Painter's course. A beautiful sunny day today. I got going with long pants and long sleeve shirt and gloves. The gloves came off after 1 1/2 miles. I was wishing I had put on the shorts and short sleeve shirt today....got hot. I started out @ 1pm, 54 degrees. I felt very good about todays run! I averaged 7:43 splits: 8:03/ 7:38/ 8:02/ 7:56/ 8:04/ 7:10/ 7:14/ 7:45/ 7:43/ 7:42/ 7:09  I especially enjoyed miles 6 & 7. I had a guy pass me on one of those 3 wheeled contraptions that you ride by swaying your body. I let him go a bit then decided to try and at least keep pace with him. That got me going to around a 6:45 pace for a good peice of the way. I caught him then took a break and let him go again. Then I took off after him and caught him again on a hill just as he reached the top. I also passed a biker on the same hill as he was going up. That section was fun because it became a game. Those 2 miles I averaged 7:10 & 7:14.

I broke off without the Bloomington Drive portion because I wanted to make sure this was a very positive run and didn't want to burn out. I am going to try and take it easy this week in preparation for the Half this weekend. A 1:40 looks like a good chance of happening!

Bloomington Drive run.....easy run. (8:13 pace) Recouping from yesterdays and Saturday's run, didn't want to push much. Plan on a couple more short runs this week so that I can be well rested for Saturday's race.

I ran the first 6+ miles of the Painter's course this morning. (8:02 pace) I didn't push it hard, probably @ 85% and felt pretty good. The morning was beautiful. 32 when I started and 42 at the end.

Looking forward now to Saturday. I may run a couple friday but nothing hard.

This morning was the St. George Half marathon. What a great day to run! I started out with a garmin issue.....I started it up and the battery was dead!! I would have to run the race a natural. I didn't go with music this run as well.

I had a goal of hitting 1:40, I did it! PR I started out too fast and it caught me at the end but I still feel very good about the outcome. I only wish I would have been 3 seconds fater to go under 1:40 but I will definatly take this one. Thanks guys for the encouragment, You are all awesome!

Decided to go for a fast walk/jog of 1 mile to burn off some of the Double Double and fries from In and Out........

A fast walk to shake out the quads.....

An absolutely beautiful day! I was not going to run but at 3:30 I finally broke down and went for a short run. It was 59.....wow! I can tell already that I am going to have to get conditioned to running in then heat again.

My legs are pretty tired and didn't want to do anything. I went out @ 9:00 pace for a bit over 1/2 mile then pushed it going down a slight incline...oh that felt good but it didn't last long just tried to hold 6:00 for a bit. That only lasted about 1/4 mile but it felt good but I was too tired to try and push any farther at that pace.....I only held a 7:54 pace for the 2 1/4. I plan on taking it pretty easy the next couple of weeks then it is time to start focusing on the Ogden Marathon.

Nice and easy.........8:03

A great run today. I had an appointment at Dammeron Vallet this morning so I decided to take a run from up that direction. I started at 1 mile above Diamond Valley. The top of the last hill coming across Dammeron Valley. I ran to the market @ Green Valley. Just 1/2 mile short of a half marathon. My pace felt great working on the down hills. I held a 7:18 average pace for the run. I walked portions of the run for 30-60 seconds to recoup from the faster pace that I was running and still maintained the 7:18 pace. I ran on the bike trail roller coaster. If I had run the highway I know that I cuold have cut at least a minute or two off the run. Projected out the additional 1/2 mile this would have been a 1:35 half marathon, 5 minuts faster than my race on Saturday...it felt great.

splits: 7:36/ 6:18/ 6:31/ 7:02/ 7:50/ 7:36/ 6:42/ 7:44/ 8:01/ 7:33/ 7:20/ 7:08/ 7:18

No running yesterday due to traveling to Ogden. Today I didn't run but I snow shoed at 8000 elev for 3 hours..stop and go. I was above Midway, Utah scoping out a piece of property for a client. Light rain and in the clouds.

Mild temps and light rain/fog. Today felt really nice with the cloud cover and slight rain. I ran up to St. George Running Center and back. I really didn't plan on going so far and paid the price for the last 4 miles. My legs were very beat up by then but I made it home...LOL

8:45 pace

I took off a few days after the Saturday run. I took off today not knowing where I was heading and just decided as I went. I ended up going from home up into town to see my wife at work. then looped back home. 11 miles and 7:56 pace.

A short run this morning. I put on ankle weights 2 1/2 pounds each and ran the 2 1/2 miles @ 8:57 avg pace. I haven't done that for a very long time...not too fun.

I hope to run with the club this evening....

Got together with the guys @ the Running Center. Put in 6.67 miles @ 7:44 pace. Felt good to be running with the gang. A few of us dropped off and took the short way back to the store. A beautiful day to be running..54 degrees and sunny!

I ran the same run as last night's club run. I ran it a bit differeant than last night. I took a few more walking breaks and ran a faster pace for my main mileage. I ended up running the same pace as last night. 7:48 pace

I followed Clyde's example and topped off the run with a double double @ in and out.....mm good!

This morning I started off at the overpass @ The Ledges. I ran thru the Ledges over past the water tank on the trails headed for town. I zigged when I should have zagged and missed the trail. I ended up sage brush jumping for 3/4 mile till I hooked up to the trail that follows the power line. That headed to the dirt road that heads to town. I took off at the T-bone trail and ran to the parkway and then through town down main street to home. With my missed trail I was sitting at 10:00 pace for the first 3.5 miles. By the time I finished up I was at 8:04. That made me feel real good about the run. I had some good miles in the low 6:00's.

Great day!

I feel like I have been lazy....I finally got out and ran late morning. Nothing special 8:01 pace 5.75 miles.

This evening I went out for 3.80 Bloomington Drive Loop. 7:47 pace. This is the first night run in a very long time...felt great out on the road, nice and cool, jusst right...very refreshing!!

My typical Home/Tonaquint/DC and back loop. 7:59 pace

I was planning on the Club run this evening but my plans changed do to a suprise party for my neighbor. I ran my Running Center run. My home in Bloomington to St George Running Center then I ran into town say my wife @ work, dropped by to see my daughter aat Judd's on Tabernacle and then back to home. 8:28 pace  I am tired but it was a good day to run!!!

I went out and scoped out part of my next big run. I started at the back side of Diamond valley and did some trail running. It was sprinkling when I first got going and didn't think I would be able to go very far. The mud was bad abd had to stop and keep knocking the mud off my shoes. Once I got up the first climb the trail dried out and was pretty descent. I kicked up 6 head of dear on the run.

I am hoping that the rain doesn't come because I plan on running this same trail in the morning but extend it out to the Turkey Farm Road and all the way home. If the rain comes I may just enjoy a day at home since I have my 40 miles in for the week already. My planned Saturday run is for 20-22 miles.....I am hoping for dry in the morning. Today would have been a perfect chance to take this run but I had no way of getting a ride back to my car until 4pm or so and needed to be back home to pick my son up from school earlier......oh well.

I just completed the most difficult run of my life. just under 29 miles of trail running..I will talk more later! Okay, I am showered and feeling much better.

I started out at hwy 18 @ Diamond Valley. I ran into Diamond valley and ran on the trails toward Turkey Farm Road. When I got to the t in the road I decided to run left for a few miles and see what it was like up there. I got going and cut off the road and ended up at some private property with a bunch of fields cleared. I ran through and around and got all messed up. I took what I thought would be a good trail down towards Green Springs area and ended up at a dead end. Then it turned worse when I followed a steep trail down hill that lead to nowhere. Now I had to hike up this mountain to get out. After running for awhile I found the road I had been running on. Now there are snow pellets dropping and the wind is kicking up...rain on the way. I took a turn that ended up taking me towards Pine Mountain...stupid me kept going and went up around 5 miles before thinking, Duh you are going the wrong way. I turn around and head back trying to find where to go to get out of there before the weather turns on me.......brilliant thought comes to me...you have a gps on your garmin idiot. That saved me. I almost made a wrong turn again. I got straitened out and headed back for town, bagged the idea of running home by way of the Turkey Farm Road and went back to Diamond valley. The body feels great, I am just tired because of the stress and all the trail climbing and hiking. I am going to stick to roads for awhile...LOL

Finally, I was able to get out running. I have needed to get out and shake the legs out a bit after the long run on Saturday. The legs were very heavy today. I took it easy with 10 miles @ 8:37 pace. It was windy today and I hate to do anything in the wind but it could be worse...could be cold and snowy. I am glad I live in St. George!

I didn't get out to run until 6:30 this evening. Non eventful run over Tonaquint Drive to D/C loop. 7:56 pace. Legs are still recouping from my run on Saturday...the legs just seem heavy, a little better today than yesterday.

Not going to get much running in over the next 10 days or so because I will be standing on my feet all day at the Parade of Homes. Come see me at house 26 in The Ledges... Hopefully I can get a few runs in from there to home after the parade closes up for the night.

I had to come back and add something about this run. I was cruizing along by the Southgate Golf Course and as I cross over the bridge I see what i think are 2 cats running across the road. When I get to the other side they are crossing right in front of me, 3 feet or so. I see that they are not cats. One of them was a fox and I am not sure what the other was. It was black and bigger than a cat. I run along to the trail head at the D/C and there is the black animal again......It was dark out and the animals were out for their run too I guess.

Ran ti the Dixie Center and back...8:28 pace. My body is still not feeling great. The hams are tight and sore and my back starts hurting after 5 miles......I suppose I should rest it a bit.

Not as long of a run as I would have liked but I was ready to stop after 12.75 miles. I am off to stand all day at the parade of homes.......oh joy.

I dropped my car off at the Ledges overpass and ran down Bluff to the DC and home. Tried to keep a good pace going and ended up with 7:25. My legs were sore from the standing that I have been doing the last 3 days at the Parade of Homes. After 7 or so miles they started to feel better then I was was getting tired and the pace dropped just a tad. splits/ 7:40/ 6:58/ 6:59/ 7:07/ 6:56/ 8:10/ 7:32/ 7:19/ 7:12/ 7:48/ 7:42/ 7:14

Just a little run today around Bloomington Drive. This standing up at the Parade all day is taking it's toll on the legs and back. Only 6 more days.....8:01 pace

This morning I ran from the house over past Deseret Hills High then down through Bloomington Hills and hooked up on the bike path. Crossed over the river and back home. I never really felt very strong running today. The first 3 miles are basically up hill and I think that got the heavy legs going. After that it is not a bad run.....but today was pretty slow. 8:45 pace. If things work out this evening I am hoping to run home from the Ledges and get in 12+ miles....

I ended up getting roped into filming a training video for a friend, Kurt Hale, and that took longer than I had hoped for. I came home and did 4 more miles @ 7:42 pace. I really wanted to get the run in from Ledges...maybe tomorrow, it is supposed to be 59 ye haw

Ran home from The Ledges. Ran into Bill at Sunset and we rqan down to the Dixie Center...thanks Bill that was awesome running with you. You kept me going at a good fast pace. I ended up running at 6:57 pace......Great run for me!

I ran from the Dixie Center to St. George Running Center and back...8:27 pace but felt much much slower than that.

I ran from the ledges parade house to the bottom of the hill, the church. 6:51 pace

Today's run was my standard tuesday run. home to St. George Running Center then over to my wife's office in town and home. 8:20 pace

My body was kind of sore from yesterday and I had decided to just take a break. But I won't get a chance to run till probably Monday so I went out anyway....I got about a block and slipped and twisted the left ankle. Not bad but I thought maybe I should just go back. I continued and was at .90 miles and right behind my knee at the top of the calf I got a twinge of pain. I have been feeling it a bit for the past couple of weeks and have just taken it easy. This time it hurt worse than before. I went back home. I should have just listened to myself and stayed home.

I will take a break for a few days since I will be traveling and see how that does.

Ran Tonaquint/DC loop+  7:54 pace. Leg is feeling better after the layoff.

PM ran another Tonaquint loop this afternoon. 7:40 pace.

To DC and back  very slow today. The hammies are tight and feel very heavy. 8:54 pace

I did see Frank Layden on the bike path...he is back to his old self, heavy.

I wanted to go out today and enjoy a good long slow run. As soon as I took off running I felt the top of my calf twinge with some pain...crap it is back. After taking iut easy last week I thought that I had overcome that pain. I decided to take it easy and run/walk and try to work it out. After 14 miles it wasn't doing much better so I called my wife and had her pick me up 6 miles short of my goal......the next few days will be full of rest and ice.

After a few days off I went out and ran the Bloomington Drive Loop. Then I ran over to the trail head to see Bill, Dustin, Nate and gang. Bill started the 6yh leg of the Lake to Lake with about a minute lead........keep it up guys!

I then ran a mile plus up the trail and returned back home 7:50 pace. The legs felt great today. I was taking it easy and not wanted to push it and i would l;ook at the pace and I would be running 7:30 or less a lot of the time. The legs were not heavy at all.

I decided to run the Salt Lake Marathon next month as a good long run, not to race it. Then Ogden comes a monthn later and that one I want to get my BQ.

It seems like forever since I went out running. Laying in bed has not been fun! I decided that I needed to go for a run no matter how I felt today. One good thing about being sick is that my calf feels better. I started at the Dixie Center and ran on the trails to washington then up to the running center. From there I ran back pas the mall and down river road and worked back over to the Dixie Center. This was very slow, didn't want to make myself regret going out. The day was beautiful.......9:00 pace

I parked at the Stake Center on Bluff and ran up towards Winchester and then back down hill. Still hard to get the body going after being sick.......8:21 pace

I ran from home over Tonaquint drive/ Dixie Drive to Snow Canyon Parkway to The Cliffs and returned the same way. Long, slow run! I am tired!!!!

I started at the finish line of the Spectrum 10k race and ran to the start...up the hill into Snow Canyon. That wiped me out pretty good then I ran the race....

Tonaquint-Dixie center loop   8:13 pace  Still not feeling well. The lungs are having a hard time with the breathing.....

Bloomington Drive loop this morning 8:17 pace. Still trying to get well so that I can breath on these runs....

Ran to the Dixie Center then extended down to Riverside Drive turned right for a block and then ran back to DC then home.....feeling a little bertter still hard to breath, chest is full. 7:58 pace

Well after traveling to Provo on Thursday and too busy to run Friday I got out this morning. I started at the top of veyo hill and ran home (bloomington). 7:41 pace I felt pretty good but can do better. Hopfully I can get a little more endurance in the next month for the Salt Lake Marathon. I am planning on using that race more as a good hard run not a race. I do plan on getting a PR and my BQ. My goal right now based on today's run is going to be 3:30. May be a bit ambitious but what the heck.

SPLITS: 7:23/ 7:57/ 8:34/ 7:14/ 7:06/ 6:49/ 6:09/ 6:51/ 6:59/ 8:12/ 7:24/ 7:24/ 6:27/ 7:52/ 8:07/ 7:02/ 8:17/ 8:09/ 8:31/ 8:21/ 9:34/ 8:54

When in provo I also had a stop in Springville and checked out the Hobble Creek 1/2 course....that looks like great fun!

I went out early this morning and ran the Tonaquint-DC loop. My legs were still very sore from Saturday's run. The first half was terribly slow and get a bit better on the second half, still only 8:41 pace. I am hoping to get out later this evening and get a few more miles in before I travel to Ogden for a few days. Miles are going to be hard to come by this week. Out of town for 2-3 days and I am in charge of a bit Preparedness fair/ canning event on Saturday morning....oh joy!LOL I am hoping that I can still get a long run in this week...noly 4 weeks til Salt lake Marathon!

I decided to try running part of the Hobble Creek course on my way up to Ogden. I started at about mile 9 and ran up the canyon for alittle over 3 miles. I was suprised that I was able to ran an 8:04 pace up the canyon. Then I ran down and figured it out. I was now running into approx. a 20-25 mile wind. I ended up with a 7:40 pace down. I also realized that those 3 miles are the miles that have most of the uphills if you are running down the course. It is going to be a fun run in August.

I spent the day at the hospital with my dad. He went in for angiogram on his heart hoping to get some minor work done. Well, minor it isn't. He will go in for 4 bypass surgery on Friday. I drove home late tonight to St. George.

I ran the Bloomington loop in reverse. Very slow. Tried running with a headlamp.....going to take some getting used to. It keeps sliding down my forehead because of the sweat. Had to get some kind of a run in before I get in the car and head up to Ogden this morning to be around for my dad and his heart surgery Friday morning. 8:50 pace

I was able to take a break today and get a run in. I started at my parent's hom in South Ogden and ran down Harrison Blvd out to Mountain road and then to Fruitland rd to the end in North Ogden. Then I went west to the Smith's store at washington blvd and then turned and ran to 40th street then up to Monroe and ended back at the parent's home. Not a fast run....just a run.

On my way back to Saibnt George I drove the Salt Lake Marathon course and I am excited to run it.

Went on my Running Center and back run.......8:55 pace...slow. I think I am still feeling the effects of my run on saturday.

Going to get 4 in tuesday then I travel to Ogdeb for a few days. I hope to run my Ogden 20 mile run again on Wednesday. Saturday I will be back in town and hope to get a 20-25 mile run in on the marathon course. The I will start my taper for Salt Lake.

I almost hate to even log this mile. I went out for a quick 3.50 mile run before getting on the road. My right foot just didn't feel right so I ran enough to shake out the legs and said enough. I am sure I that nothing is wrong, I just need to remember to listen to my body. The last time I didn't listen I rolled my ankle then still didn't stop and then ended up hurting my calf. I learned my lesson. If the weather cooperates in Ogden, don't think it will, I can get the milage in there.

I got a chance to get out for a short run this morning in Ogden. I ran from my parent's home in South Ogden down Harrison to the Walmart and looped around back home. Temp's not too bad 39 degrees and a slight breeze. Can't wait to get back to St. george for a warm run! 8:44 pace

I got up early...tired and headed off for mt Running Center Loop. I extended over to Middleton Drive then up past the Dixie and then around the hill on the Red Hills parkway. Turned down Bluff then on to Diagonal then over to Tabernacle and 2nd to see my wife at work. Then on down to the Dixe Center and then over Tonaquint Drive. I started to go around Bloomington Drive so that i could get a full 26.20 in and the wind was fierce and rain was starting to hit me in the face....screw this. Turned around and finished up. 9:22 pace slow but okay.

My goal was to get 70 miles in this week but things haven't gone as planned with traveling to Ogden for my dad. The weather didn't cooperate much up there either. I may still try to get another run in Saturday on the Marathon course...a nice and easy down hill run sounds real good right now. If things are feel ing good I may try to get to the 70 mark...time will tell.

Ran from Diamond Valley to home. Easy 7:30 pace felt pretty good, loved the down hill.......sure helps build the confidence!

An easy walk/jog to shake the legs out.

I dropped my car off at the Ledges and ran home. 7:30 pace for 12.25 miles. I then jumped on my bike and rode 8.50 miles to Sunset Blvd and died. I was attempting to make it back to the Ledges but the wind was in my face and I was spent. counted 3.50 miles from the uphill climb.

I took an easy run without my Garman. Ran my Tonaquint-Dixie Center run. The wind was whipping pretty good for the last half of the run....kind of like 2 steps forward one step back.

I decided to get in a longer run this morning since the weather is supposed to be bad Saturday. I wasn't really prepared for a long run mentally but it went well anyway. I started at the top of Snow Canyon at the parking lot and ran down the course to town square. I stopped at the Art's Festival to see my uncle who has a booth. We chatted for a bit and then on to home. 7:01 average pace.

7:00/6:52/7:39/7:03/6:45/6:45/6:49/6:50/6:59/6:50/7:10/7:29/7:19/7:14

I just noticed that I carried a very consistent pace for a good part of the run. This is a first for me! I definatley slowed down at the last bit of the run but I wasn't wanting to push anything too hard. One week to marathon, now I can take it real easy!!!!!

I am hoping to run at 8:00 pace for the marathon and I think I can do it.....praying for good weather and light, fast feet.....Bill can I borrow you legs for next saturday? LOL

I took it easy all weekend after my long run on Friday. I realized that I had pushed it way too hard for tapering for the marathon this Saturday. This morning I ran Bloomington Drive and tried to keep the pace down, nice and easy and decided to make this a confidence booster run. Typically I work several 20-30 second walks into my runs. I kept the pace slow, I thought, and steady and ran the distance without my typical walk breaks. I ended up very refreshed, the break re energized me, and the pace was 7:48.

I plan to make this same easy run the next 2 days and then take Thursday off while I drive to Salt Lake. Then Friday morning I plan on going out for a short 2-3 miles run at 7:00am to simulate the race start.

Same run as yesterday...not as fresh as yesterday but still feel good. 7:57 pace

I got antsy today not running so I got on my bike to ride around the block...then it extended down to the end of the road then to the bike path...yep before I knew it I was out to the post office on River Road. Then coming back the wind kicks up....hate that! I ended up with a 9 1/2 mile ride. More than I should have but oh well.

One mile jog in Ogden

The race that humbled me!

Short warm up jog before the race (1 mile)

I started out feeling very good about today's run. Started out perhaps a bit fast but not too bad. Cruising along and started to feel the hammy a little as well as the calves at about mile9 or so. Stopped and stretched and did okay. Hit the half way mark (1:48:30--8:16 pace) and was behind my goal but this was basically a run and not a race........

Mile 15 I was started to tire a bit but still okay just slower that I hoped for. Around 15 1/2 my calves started to cramp up. I cannot remember, or can't count high enough the amount of times I needed to stop and stretch. Long story short from that point the race was no longer a race, or a run, it was survive. 11 1/2 miles of cramping. I was eating anything that people were handing out. Oranges, pretzels gatorade, water etc. I limped my way to the top of State Street hoping that I could at least coast down the slight decline to the gateway...NOT. I ran with my left leg that was kind of cramping and stiff legged with the right leg. Rounding the last turn into the Gateway I spot the cobblestone road and when I hit that portion with the 90 degree turn the legs gave out. Major charlie horse with the right leg and my left calve looked like an alien was wanting to come out of my leg. I came just short of falling to the ground and caught myself on the gaurdrail and had to apply pressure to the charlie horse for about 2 minutes before it released.

Then the dreaded half walk, stifflegged, cramping through Gateway. The people were great cheering me on but I was MAD. Missed my goal by 35 minutes and I was hurting.

I am humbled! I am hoping that I can get my attitude back to where it needs to be for the Ogden Marathon in 4 weeks.

I have not had problems with my calves like this before and hope to figure it all out soon.

Sunday------Looking over my splits now that the pain of the race is over, I ran a personal best for the first 5k (21:10-- 6:48 pace) ....this has to certainly be part of my problem, starting too fast. I really didn't think I was going that fast because I was not pushing, I was just running with a relaxed effort, hind sight, slow down at the beginning.....

I went for a 1/2 mile walk and then jogged 1/2 mile. The jog felt really good after I got going. Calves are a little tight today but not too sore. As much as anything I am sore like after any normal long run Saturday. I am doing a lot of reading on cramping today....I am reading that perhaps I was low on calcium and magnesium. I know I have plenty of potassium and sodium  becaue I was loading on the roctaine and getting plenty of gatorade and water at each aid station. I will continue to read.............

Went out for another walk/jog for 1 1/4 miles.....sore quads calfs feeling not so bad, just tight.

Probably will try to get in some bicking in the morning to loosen the legs and give the calves another break day then get back to running some miles Tuesday.

A very easy mile walk/jog and then got on the bike and worked on keeping the legs moving and trying to use upper leg and very little calf. Biked for just short of 9 miles.

This morning I was feeling very tired...can't seem to get my butt out of the bed. I finally decided that I better go out and get in some sort of a run. The calves are still very tight, can't seem to get them to relax. I went out not knowing what to expect on this run. Hoping to get a mile in. I went up Bloomington Drive and diverted to the top of Tonaquint...decision time. Turn around and go back home for a total of 3 miles....go down the hill and hope to enjoy the extra miles. Extra miles it was. I ran down to the DC trail head and took a small break trying to stretch the calves out. Then I realized that the trail had been posted closed for today...crap! I didn't want to go back up Tonaquint. I took my chances and went on the trail and crossed over the river and went over to Flying J. Then continued on home. The last 3 miles felt really good. I had gone out very slow trying to get the body warmed up properly. Then I pushed it a little harder and more consistent on those last miles trying to run the distance and not take small walk breaks.

I really needed this run to gain some of my confidence back. SL really took it out of me.......but it is only temporary. Ended up with an overall pace of 8:36

Went out today not really knowing where to run. I just wanted something new. I ran from home to the new trail leading to Sun River. Dropped off the trail at the Calvary Chapel and went out to the new overpass and tried to run out on the road they are building...got kicked out so I ran into Sun River. I found the trail head for the Ranger Bart trail. Ran out into the desert for a 7 miles. looping back I ran into a swarm of bees.....crap!!!!! I turned back real fast running away and then ran into the sage brush and hillside and looped around them. Man did I run fast through that area. Like "Fast running waters" LOL That totally freaked me out.  I got around them.... That almost sucked big time. I am worn out from the heat and pounding but the calves feel great!

I took Thursday off and most of today. I am heading out for Provo so my daughter can audition for a movie. Then it is get back ASAP and go over to the Relay for Life. I am going to be walking and running from midnight to 5am and maybe some other blocks of time. We will see how the track running goes. I am hoping to get in at least 25 miles on the track...if everything goes well maybe more.

This technicaly was not a race but it was an organized run/walk. I drove to Provo and then back friday afternoon and then went over to Dixie College for the night. I started running at 10:15pm and finished up at 4:45. I put in 32 miles and then took a break for 1 1/2 hours then did 1 mile shake out to make 33 miles.

My fuel and liquid intact were terrible but I liked it. I had half a banana,1/2 snickers and 2 20oz pepsi's and one bottle of water. After running 26.2 I was just trying to keep going..walking with some runs mixed in. I got feeling pretty good and would run 3/4 mile with 7:10-7:40 pace then take a walk break and at time would sprint for 200 meters at mid 5:00's and felt strong.

May need to adjust to pepsi instead of gatorade...just kidding.

Calves feel great and the rest of the body too.

I decided that my foot was feeling good enough to run today. I ran on the bike path to the bridge by I-15 crossed over to Flying 'J' and then back to Bloomington along the frontage road down Man of War to home. Nice easy run 8:24 pace. Legs felt very heavy today. Foot was feeling okay, I really tried not to put too much pressure on the toes....now for some ice. I am hoping to be feeling good enough to run the SGM course saturday and get in a full 26.2. We will see if the foot will let me. I decide that I was going to train a little differant for th up coming Ogden Marathon. I am taking it easy during the week and put in a marathon distance on the weekend. So far I have the SLC marathon and the 33 miles last saturday. I just need the next two saturday's then the Ogden M to have 5 in a row.

Got out late this morning and took a run from the house to the end of navajo drive. Then  ran out the dirt road till I hit about 5.8 miles turned around and ran back home. Legs are very tired and heavy.

leg 3 of my 5 marathon distance runs in 5 consecutive weeks. I started at Diamond Valley turn off and ran to just short ot eh top of Veyo hill. Turned and ran back to the car.....got a drink and off down the marathon course to the Dixie Center then to home in Bloomington. I decided to take it slow, which wasn't that hard to do with the first 10 miles being up hill and the rollers of Dammeron. I was just wanting to have a good run, not trying for any particular time. I got to within 6 miles of home and noticed that I was running very close to my BQ pace. I was getting tired but ended up missing the BQ by 2 minutes......Had I been looking at that time a bit earlier I could have done it. I needed this positive run after the Salt Lake mess 2 weeks ago.

My secret weapon for nutrition this morning was a 12 oz. pepsi at mile 15....did it ever taste good. I only used one gu at mile 19.

Feet were doing pretty good. The left foot was giving me some trouble around mile 8 for 4-5 miles. Right foot did good. My left calf was still very tight, has been for 2 weeks...need to spend more time stretching and massaging this next few weeks to get it loose...it worked itself out pretty good once I got going on the downhill portion of the run.

My car broke down in town last night so I am without wheels today. I ran over to St. George Ford to make arrangments to get my car over there and fixed. Got a lift back home then 1 1/2 hours later I decided to run over there and see what is going on. I got half way there and they called and can't get the part till afternoon...I continued running to the bridge at I-15 crossed over past Flying J and then home. Total of 8 miles @ 8:16 pace. Left calf is still tight and was starting to quiver a bit while running up hill. I stopped and slapped the crap out of it to get the blood flowing and it did great the rest of the way..

This afternoon I went for a fast paced walk to get my car, 4 miles in the afternoon...starting to get hot!

Late morning run Bloomington Drive clockwise....8:23 pace

Started at the Ledges overpass and ran to the top of Snow Canyon then turned around and ran down the hwy to the Dixie Center, then onto the trail and home. Ran into Clyde just past the DC and chatted.....good to see you Clyde! Nothing special today 17.1 miles @ (8:23 pace), heading to gooseberry mesa in a few hours to chill for the weekend with a Father and Son outing. I will try to get in some biking and some trail running for fun.

I got up to Gooseberry Mesa 4 hours before anyone else arrived. So I jogeed a little bit then got on my bike and did some riding...pretty easy stuff, then I went and did some technical riding around the rim...that was awesome. I also strained the knees on some of the ledges pumping to get over them....my bike doesn't have suspension so it got pretty rugged at times. I ended up with 16 miles of biking and 2 miles of jogging. I should have stayed on the hammock all afternoon. My knees both are pretty hammered.... I am logging in 5 miles for my biking because it was slow pace technical riding and then I would go out and pump as hard as I could up any of the hills..working the hams.

Took it easy all day at the campout.....trying to rest the legs. Need to get feeling fresh before Ogden!

I went out late morning to run and got 1/4 mile down the road and turned around...too hot and the legs just didn't feel right....I am a wuss, I know.

Late rin the afternoon when it was even hotter I went out for a bike ride. I pushed it pretty hard for 10.5 miles. Coming back it was a major fight with the wind...good workout. I am letting the foot heal as much as possible. The knees were sore when I first started but they worked themselves out.

I am hoping to be feeling a little more fresh in the morning, need to get out early.

Nice and easy Bloomington Drive loop. Still have a tight left calf. I had to stop and massage it after a mile then it did pretty good. It is amazing how much better I feel running when that thing is loose, I have got to figure that thing out. 3.52 miles (8:13 pace)My quads felt heavy and non responsive this morning, hopefully just from the bike riding yesterday. I have got to get my mental energy up for this race on Saturday, just not feeling it!

Added on some bike miles this evening wanting get the legs moving. Went out and tried to keep 15-20 miles per hour for 4.5 miles.

On my way up to Ogden I syopped to see a construction site in Midway. I ran 1/2 mile up, very steep rough dirt road and then back down. This was at 6800 feet elevation.

I will write more about this Sunday. I just got back to St. George. Descent race, had issues with shooting pain in my toes of the left foot for the last approx. 4 miles. They cleared up the last 1/4 mile.......They could have waited to hurt til the last mile and I could have slugges through it. I missed my BQ in the last 5 miles of the race....got a bit tired at mile 20 but still did okay, a little slower than I had planned but I had done better on the first half and those minutes offset the slower miles in the canyon. With  5 to go all I needed to do was keep a 8 minute pace for BQ and then the toes went off.......... beautiful day!

Monday: Finally felt like looking at my splits:

8:13/ 7:53/ 7:39/ 8:11/ 7:34/ 7:50/ 7:42/ 7:59---59 seconds ahead of my plan, feeling great!

7:58/ 8:13/ 8:13/ 8:24/ 8:25---- 2:31 ahead of my goal at this point, feeling good, getting a bit tired but I should half way through a marathon.

8:43/ 9:28/ 8:30/ 9:06/ 8:32/ 8:51/ 8:59--- This section was not what I had expected. After the hill at 14 it seemed like it was continuous hills really slowing me down. Even with that I was still 7 seconds ahead of my plan. So all is great because I have the down hill section....

Top of the damn, damn: 8:51/ 8:59/ 9:37/ 8:13/ 8:09/ 9:38--- I am 1:51 ahead of my plan at the top of the damn.....getting excitied.... tried to let the legs go, hoping to have 7:45 for the next few miles. Legs just didn't have anything left. A couple of miles that were okay but I did a lot of walking in this stretch. I was so looking forward to this section to have some good splits. I got to the bottom of the canyon and I am now 2:53 behind schedule, knowing the BQ is not happening today. For the last couple of miles my left foot atarted having sharp pains, electrical shocks each time I planted.

9:38/ 10:06/ 9:54/ 8:09--- I finally decided to do some walking and try to finish respectfully. Then they really hurt, but my mind was not strong enough to push through the last 3 miles.

One day I will figure things out and have a great marathon where the body says "today is the day let's do this thing".

The longer I sat in church the stiffer I became. I decided to get on my bike and ride a little bit to stretch things out. I ended up riding the Bloomington Drive loop (4.50 miles) plus some in the 99 degree heat. That sure lossened my up...actuallt felt real good. The left knee is pretty stiff and somewhat sore but the rest of my body feels great.

I just completed a 22.08 mile bike ride. Felt really good to get the legs pumping. I am going to put more biking into my training. Tried to keep the legs pumping most of the time.

Another bike ride today. Waiting til friday or saturday to run. I did 25 miles on the bike going along the bike path to washington, through the industrial park out to the fields then to Bloomington Hills to the park then back on the trail to the post office then on the trail back to home.

I got a bit too ambitious this morning. I went out and ran up Snow Canyon then decided to make the loop. I got about 3/4 mile down the hwy and turned around to go back down Snow Canyon because my leg wasn't feeling too good. Told myself quit being a wuss, turned back around and did the rest of the loop. Felt like crap. heavy legs, sore feet, ended up walking the last 3 miles.......should have stayed in bed!

Today was variety. We started the day off with a 6 mile hike in Snow Canyon. My daughter Hilary and I ran down the road for 1.50 miles. After going home and chillin I took off on a bike ride. I ended up with a 30 mile ride...great fun!

Today I went out for a nice easy 40 mile bike ride.....I took off down the biuke trails into Washington then out on Washington Damn Dam road. Cruising down the road a big dog put a chase to me. Had to pump it up to 30 mph to get away....then I come to dirt. I have never been down this road before and now I know why. I really didn't want to go back past the dog so I kept going, mile after mile of dirt, sand ruts and up hills. Finally I came out onto to paved road and it was like they oiled garvel, almost as bad as the dirt road. Then out to the hwy and up the long hills. Turned and went down Telegraph Road and made a stop for a double double with cheese, fries and a lemonaide...that hit the spot. Then on to home 42.80 miles in all. I am beat!

I am hoping to get a small run in tomorrow and see how the feet are doing....I know my legs are trashed!

I spent some time stretching this morning and then got on the treadmill and pounded out 4.75 miles. I stopped a few time to stretch.

My big focus now is to stretch and get the hammy's feeling loose. The tight hams are causing problems with my calf's and feet.

Bloomington Drive Loop. SLOW Finally decided to get on the road again. IT is hurting a bit on the left side. I have never had a problem with this until after the Ogden Marathon, hopfully it goes away soon. Need to do more stretching...feet felt ok today but no real test with only 3.5 miles.

Finally went out for a short run. Waited til 11pm...slow.

Went out for the Bloomington Drive Loop. Left around 11pm...night run. I am running the midnight 5k friday night and thought I should at leaset run 3.5 before the run......I am so slow, this run was at 8:30 pace. My legs are so tight...looking for massage next week to help with stetching the legs out....hope it works!

I went a ran the midnight 5K. Great fun! Didn't try to do anything special, just have fun.

Another 5K without any rest. I ran with Wildbull on my wing. Thanks Billy Boy! almost a PR. Again I was not trying to do anything but have fun. Had I known how close I was I would have pushed just a little faster...but I was just having fun. Ran with new shoes this morning, felt pretty good.

Bloomington Drive loop. Very slow...legs are so tight even after stretching. Can't wait for a massage on Thursday...try to get these legs feeling loose. I have a long way to go to get ready for bryce Canyon next month, and th 50 mile Maui run.

Beautiful cool morning in June. I can't believe the great cool weather we are getting this year......anything to prolong the heat!

I ran on the path to the bridge at I-15 over past Flying J and then home....very slow...legs are so tight. I havd to keep stretching along the way.

Tonaquint-DC loop. Still very slow going. IT Band is hurting and that is slowing me way down....going to April for a massage this afternoon...hopfully that will get things going in the right direction.

Met the famous April for a massage this afternoon. WOW, that was fun!...NOT  I am so glad I finally went in. The pain was not very fun but the result is awesome! My hams and calfs feel like they are supposed to feel...not big hard knots. I can't wait to get out and do some running. Of course stretching will be a major concern from here on out.

Well I needed a good long run to boost me up. I started at the mid point of the SG Marathon. I held back most of the time with a few miles under 7:00 pace. I didn't want to undo the massage I had 2 days ago. I ended up running that half marathon in 1:40. Not too bad for taking it easy. I then headed off for home and decided to extend out to Sun River to meet up with my wife and her dad and siblings. They were walking from Sun River to our home. Then it was a nice leasure walk on the new trail with them and finished out the last 1/2 mile with a 7:00 pace to end it up. Overall I felt pretty good about  things the legs feel a lot better and I know they will improve with good stretching. I did get blisters on both big toes...running with new shoes...need to figure that one out. A beautiful cool morning in June, the misters even turned on every once and a while...great day in Zion.

I just could not get myself out this morning. This evening I went to catch a Roadrunners baseball game and was dropped of. This forced me to run home. A great evening run...til the last mile and my stomach cramped like crazy....but all is well now! (8:45 pace)

late morning run. Ran from home over past Deseret Hills High then over to Superfly's home...chatted a bit then up River Road to Post Office, trail to home. Slow......

This morning I started at the Ledges overpass and ran down to the Stake Center. I had a drink and then went back up to the car. The run back up was very slow with a lot of walking.

It is time to take a breeak from running for a week. I am going to be in Virginia with my daughter most of next week...a good time to let the body heal.

NO RUNNING THIS WEEK. I decided to take some time off and rest the body. When I run it is telling me to back off...so I am. I am going to be in Virginia most of the week anyway so this is a good time to take the break. If I can wake up Saturday morning, won't get back in town till around 1am, I will go uot for an easy run.

Finally out on a run again. It has been over a week without running. My legs were extremly tight today. I ran from home over to the bike path and ran the course for this saturday's 5k in Bloomington. Not an easy course with half of it on dirt.

Just a very slow morning run. I hope things start to loosen up this week. May need to call April for a massage!

Same run as yesterday. Legs are not nearly as tight. Was able to run with more comfort. I did tweak my right lower calf.....time to roll it out! (8:45 pace)

Same route as the last two days. I walked most of it trying to get the calf stretched out. It is feeling about 50% better than yesterday. During my fast paced walk I mixed in 1/4 to 1/2 mile jogs at 8:00 pace to test it out. Felt pretty good. The biggest problem was the temperature. I went out at 3:30---106 out.

I will do the same thing in the early morning and shoot for running 1/2 of the distance at a minimum and if it is feeling good I will push it a little further.

I just noticed that I am 4.12 miles away from the 1000 mile mark for the year.....hummmmm maybe I should go out late tonight and finish that off....

Well talking about repeating a run. I got out earlier this morning (6:30) and repeated the same run as each day this week. I warmed up for 1/2 mile then started the Stars and Stripes 5K course. I ran the 5k in 25 minutes (8:02 pace). That is not very fast I know but it felt good actually running. The calf wasn't bothering me too much. The temps were very warm for this time of the day 84 when I was out and muggy 35% humidity when we are used to 10%.

The calf is a bit sore now that I am home but not too bad.

I hit the 1000 mark for the year....yeah!

Today started out too early...I was in charge of a ward breakfast. After getting things started I jogged across the street just in time for the gun to go off for a 5k race. Tough course with 1/2 of it on single track and dirt/sand. One area you really couldn't run you had to single rack drop through loose dirt and rocks...more like hiking. The race itself was actually 3.36 miles long. I calculated my race time untill I see something official at 23:37 based on my pace for the run. I didn't get a chance to warm up or stretch and that was not good. The calf is pretty sore...now that the breakfast is oven ice,ice ice!

Started out at the Ledges overpass. Started out with 8:00 1st mile then gradually built up to 7:00- 7:30 pace to the Stake Center. From there I slowed down a bit and didn't push the calf too much. Overall the run went well and i ended up with approx. 7:25 pace for the run. The garmin locked up or died after 4 miles.

Took a break for an hour and then decided to jump on the mountain bike and ride up to get my car. That is one tough ride. The first 8.35 were not too bad, keep the cardio going pretty good, but then the climb up all the hills. The bike path just is not built to ride on. The roller coaster takes a real toll on the body. That ride ended up being 13.75 miles. I am counting this as 7 running miles. I actually had a hrader workout on the bike than I did on the 12 mile run.

This morning I hit the road at 5:45 2.20 miles above the Diamond Valley entrance. I ran down the highway then turned and ran down Snow Canyon Park to the parkway then left and worked my way back to the Stake Center by the old running store. 13.50 total miles The first 8.50 miles I was around 7:30 pace....garmin is fried so I had to go by checking my time on the phone. After that I was pretty tired after yesterdays run and bike. The last 5 miles was slow with a combination of walking and then run at about 8:00 pace and some at 6:45 pace. The average for the last 5 miles was about 8:30 pace. I had dropped my bike off at the Stake Center so I jumped on and road down Valley View Drive the over past St. George Ford/ DIxie center then home by way od the bike path. (9.01 miles)

The leg is feeling about 85%. I am so suprized that it is coming back so quickly! Maybe Bryce will be a fun race after all...........

This morning I had a hard time getting out. I finally decided to go and ended up with a slow recovery run of 6.50 miles. I then got on the bike and road on the bike path out to Washington, through the industrial park to Washington Fields road, past Staheli's the past Jedora then down River Road to the gfas station. I stopped and got a drink then through Bloomington Hills back to the path and home 21.44 miles total. (6.50 for running miles)

Ran from The Ledges 12 miles. First 5 miles were the ones that I was focused on today. I warmed up with about a 8:45 first mile then continued to the Stake Center. I ran that segment at 7:10-15 pace. I was focusing on minimal effort steady pace. Certainly I could have run this portion faster but I wanted to get the body used to conserving energy. No Garmin again today just went by total time. From that point it was just out to enjoy the beautiful morning.

Added some cross training bike miles after the run. It felt good on the upper legs to do some biking. I put on 10.12 miles counted 3.00

Ran a very slow 3.50 then got on the bike and road out to SunRiver then onto the new highway to River Road. Turned around and came back. Toatl of 12.99 miles (4.00 counted)

I just noticed that this is my highest mileage week I have ever had and I still have the saturday morning 13 miler to go. It is amazing how it feels good. The body has adapted from the break I took. The biking has really helped the legs recover by getting in a good 10 mile plus ride in after my runs.

Ran 13.10 with the club this morning. Good run..not great. First half was good averaged 6:50. The second half the weekly miles caught up to me. Overall average was 7:58 for the run. I did keep hearing a voice in my head telling me that this week is not the race! Keep it under control and put it all out the next week! THANKS STEVE! Splits tell the story:

7:37- deciding do I speed up to stay with the lead group or slow down-slowed down

7:29- keeping it steady

6:50- start of the down hills, loving it

6:14- testing out the legs on this section, felt great!

6:28- trying to maintain momo down Snow Canyon

7:12- doing alright, getting tired

8:24- not wanting to push hard and wear out the tired body- too many miles this week?

7:50- plugging along

8:35- last mile in Snow Canyon- drinks ahead!

8:43- resting, taking walk breaks

9:32- okay already where is everybody? Lost sight of the lead group

9:14- enjoying the morning

10:01- walked up the steep hill on the parkway then pushed the last stretch down Bluff at 6:30 pace to the finish

Got home and jumped on the bike and put in 16.20 miles with an average speed of 16 mph. (counted 5.40)

Just checked my mileage for the week...90.0 wow. I don't know if I want to do that anytime soon again.......

 I ended up with 60.50 miles running and 78.51 on the bike. I have never had a week with so much mileage and had the body feel so good, now if I could just feel this good while running!

25.78 miles on the mountain bike with an average speed of 15.6 mph. Tried to keep the legs pumping as much as possible. This really worked out the kinks from last week. I plan on a few easy runs this week and a lot of biking miles. I want to keep the feet fresh for Saturday morning.

6.40 running miles slow with gradual buildup to the end. Read the paper then off on the bike for 18 miles.

Nice easy morning run through Bloomington up to the top of the hill by Deseret Hills High. Ran back down with some pace..hit a 5:30 pace for 1/2 mile down the hill. Felt pretty good but there is no way that I could ever hold that pace for much longer...well at least right now.

Jumped on the bike and road 15.35 miles around the bake paths.

Probably will take off running Thursday as we are driving over to Bryce for the race. If anything I may jog a mile to feel the elevation. Friday will be light as well. Hoping to put in a 1:35 on Saturday. We shall see. Hope to see many of you there saturday morning!!

Got upthis morning at 6am to see what the temperature was going to be at the start of Bryce 1/2. Kind of strange with it being a bit chilly after running in St. George all summer. Hands actually got cold. Short 2 mile run. Altitude is noticable (7650). After the short run I biked 9.15 miles just breathing in the good fresh smoky air. There is a fire a few miles away....So for the race you not only have to deal with cool temps and altitude you get the smoke as well.

Ran the Bryce Canyon Half this morning. 1 1/4 mile warm up. A beautiful day except for the smokey skies at the start. The smoke cleared off as we got a couple of miles down the road. Hit the first 2 miles on pace on the flat. Then dropped down the steep 5 miles in the Park. I loves this part of the race. Hit 6's for most of the downhill. On pace after 8 miles then I started to crash. My body was feeling fine I just didn't have the lungs and mental strength to finish strong. This will be my focus for the rest of the summer. The altitude I am sure had something to do with the breathing. I did not reach my goal of 1:35 but I am amazed at how well the body feels tonight. After the run I jumped on the bike and road for 10 miles. We then went hiking in Bryce and put in 3.75 miles of fast hiking/ running. On one portion of the trail I put in a tenth of a mile at 4:53 pace...felt great.Did some trails that felt straight up and then had to run down them!

Now for the training to have a great HobbleCreek run....lots to work on for sure.

Splits: 7:08 flat/ 7:29 slight up/ 6:20/ 6:26/ 7:41 bathroom/ 6:58/ 7:59/ 8:23 pepsi break/ 9:25 hill/ 8:29/ 8:17/ 8:42/ 7:52/ 6:34 (7:46)

Out this warm morning to get the legs going again after the race. Very slow pace, legs heavy and tired. Ran to the Dixie Center and back. Then biked over to River Road on the path and then to Bloomington Hills path back to home. Ran into Logan and chatted for a bit. Good to see him out with the XC guys. Road 11 miles on the bike. I am really liking the bike component to my training. The recovery time is minimal and I don't really feel the pain from running. Trying to average 14-15 miles per hour...nothing fast or hard just keep a good pace.

I slept in yesterday and it felt good! Then a very busy day so no chance of getting out. This morning I went out for and easy 4 in Bloomington. I stepped up the pace at time trying to hold low 6's for 1/2 mile..did alright,not great. I ended up with an average pace of 8:06.

Road the bike for 8.75 miles pushing it hard the last 2.5 miles trying to maintain 18 mph plus.

Thismorning was an easy 9 miles on the bike. Then off to Salt Lake.....

Well today started off very early. I left Odgen at 2:20am to get to Rice/Eccles Stadium by 3:15, loaded bus for a trip to the start of the Des news Marathon....very last minute decision!

Temps were great at the start. I met up with Mike Warren and we talked for 1 1/2 hours while we waited for the start. Hit the course with some very easy fast miles. Then about mile 5 1/2 to 7 1/2 was a monster hill. about another 1/2 mile of down then an out and back portion that I was not expecting...the up got me good. Continued down the course steep downhill and serviving pretty good....I love downhill running. At 15 I started having problems with my left foot (Neuromas). I stopped at 15 1/2 and took both shoes and socks off massaged them and loaded them with Wintercrest. This worked for a few miles. I took a Roctane at 16 and my stomach went nuts....the only relief was to walk. This sucked!!

At 16 I was on course to make a good race and possibly BQ. All I had to do was keep a 8:15 pace and I was there. My times shot through the ceiling. I have to admit that I was going to see how I felt at 16 and if things were going good I would race not just enjoy the beautiful day. The mind wanted to push but the body couldn't. So I tried to enjoy enjoy the rest of the race. I hooked up with someone that was having a tough race after hitting a 3:20 a few weeks ago. We spent a lot of time walking and telling each other this was fun. Aftermaking it to the top of Foothill Drive I wanted to push it to the end to get it over....the foot would not let me. I stopped 4 times to massage and get some relief.

When I got to Rice/ Eccles Stadium it was very difficult to not go jump in the car and go home. But I am not a quitter!

I ended up with a 4:12 but that was not the important thing......this was an enjoyable run in cooler weather on Pioneer Day.

6:46/ 6:15/ 6:19/ 7:23/ 7:18/ 8:41/ 10:20/ 9:07/ 7:09/ 8:35/ 7:25/ 8:08/ 8:45/ 9:26/ 9:11/ 11:40/ 9:30/ 10:43/ 10:18/ 12:23/ 12:46/ 10:52/ 11:35/ 12:34/ 12:22/ 13:59/ 11:31

I really didn't want to put my splits on here because they are very ugly....this is for future reference. Interesting that all of my miles except for 2 had a portion of the minute in the 5's or 6's. I just couldn't go very long with the stupid feet!

I failed to mentioned I warmed up for 3/4 mile.

Drove back home to Saint George.....that was fun. Got on my bike and peddaled 9.00 miles.(3.00)

Woke up this morning with the mind ready and the body not. I went out mainly to walk out the legs. I started out walking at a 12:00 pace trying to push the legs without running. Then I started mixing in some 9:00 jogs in here and there. Actually felt pretty good just tired. I ran in to Jeanie from St. George Running Center and jogged for 3/4 mile with her. I did see 3 foxes cross over the bike path this morning. That was cool...also kept me alert!

Got home, read the paper and I am sore! Got on the bike and put on 4.80 miles (1.60 counted) just to stretch them out. Now to mow the lawn and get the yard ready so that I can go chill in Hawaii for 10 days....ye ha

Legs have been very swollen from the marathon and then getting on a plane flying through the night. Yesterday there was no chance of running…too tired. Got out this morning at 6:30. Running was very labored but I still got out. I ran 5.10 miles along the highway in kihei. I then took a mile run on the beach without shoes…feeling a bit better. I took a break for 45 minutes and then decided to head down to a beach that was about 4 miles away thinking that I would find my wife and her sister there. This is barefoot….I took of feeling GREAT. The feet were handeling the road and sidewalk without any probeles, as a matter of fact I was running better than I have for a long time. I got to the beach and did not find my wife, they had gone to another beach 4 miles farther down the road but I didn’t know it, didn’t have a phone or cash.

The next 4 miles were pure hell. The feet started to hurt from the heat and pounding. My left foot started to get blisters, I didn’t even think of blisters being a problem. I limped back to the cottage kicking myself in the butt for not taking the phone to call for help! I ended up with a huge blister on my left heal and another on the ball of the foot. The right foot wasn’t nearly as bad….will be fine by tomorrow I am sure. The left is another issue, no running for a few days at least.

This is a shame because my legs feel GREAT……..well at least I am in paradise and can enjoy doing nothing. ( 5.10 miles with orange ascics, 13.50 miles barefoot.)

Ran 3.50 miles on the road in Kihei. Felt pretty good, the feet handles things fine. Ran several ½ to ¾ miles runs on the beach barefoot. Total of 3.50 miles on the beach.

Ran on the beach again today. The feet are doing well, still a little bit of bruising from the run on Tuesday but not painful to run. Ran a total of 4.50 miles barefoot on the beach. I think I am ready for a run down Haleakala Crater in the morning. I am hoping to run for 2 ½ hours downhill for around 18 miles. We shall see……..

Got up early this morning for a 1 ½ hour drive to the top of Haleakala Crater. The top is at just over 10,000 feet. We walked around a little bit checking out the views from on top of the world….awesome! I started running from there. I ended up running 12 ½ miles downhill. (7:28 average pace) In that distance it dropped just under 4,000 feet. I never pushed it, just wanted to enjoy the run. I stopped for a break after 7.65 miles and took the left shoe off to let in cool down. I could feel a hotspot where I had one of my blisters on Tuesday. I then finished off the run when my wife was driving down the road from her hiking with her sister. I could have gone much farther because I was really enjoying the run but thought it was better not to push it too hard and let the feet keep healing. I am glad that I did. Just looked at my splits for the run. I liked how these went. I was trying for minimal effort and consistency. 7:51/ 7:45/ 7:41/ 7:40/ 7:38/ 7:33/ 7:24/ 7:34/ 7:12/ 7:04/ 7:18/ 7:12/ 7:03

After we got back from some window shopping and lunch I went to the beach and ran barefoot for about 1 ½ miles to cap off the day of running….now it is Luau time baby!

5 miles in the morning down Kihei road with blue then 2 miles barefoot on the beach. Later 4 miles barefoot on the beach.

I slept in this morning...still on Hawaii time! Only had a few minutes to run before I had to play carpool. I ran 1.29 miles then came back and finished my run an hour and a half later. I ended up with 6.40 miles for the morning at 8:39 pace. My legs are swollen from the flight from Hawaii. It felt like I had leg weights on while running. Now that I am back they feel better and almost all flushed out. It looked like I had Elephantitis.......

I wish that I had been able to wake up with the temps being so mild this morning. Even getting done at 10am it was not very hot.

Ran with the club this morning on the St George course.....I love running that course! I dropped off early because of my foot issues and not knowing how much they could handle, planned just right. Put in 15 miles. Ruth came up and ran with me for the distance...thank you! Ended up running a 7:54 average pace.

8:28/ 8:37/ 8:19/ 7:59/ 7:39/ 7:33/ 7:32/ 7:36/ 7:35/ 7:48/ 8:04/ 7:19/ 8:23/ 7:56/ 7:40

I would have struggled this morning without her being there to talk to. I was planning on an easy 8:30 pace for the run......the 7:54 was much easier.

Now I need to treat the feet and get the stupid blisters to heal!

Just added 18.60 miles on the bike. What a beautiful day! Not hot at all. (count as 6.20 miles 14.30 mph)

Bloomington-D/C loop. 6.40 miles very slow and labored. This was a recovery run after Saturday's run. I could never get the legs going this morning, very heavy and calves were sore. Before I went out I felt great no pain at all but when I started running I felt it. I suppose the run on Saturday was a better workout than I had thought. (9:54 pace) Still getting used to the new orthotics, that could have something to do with the labored running.

Took a break for an hour then did a nice bike ride. I went out to SunRiver by way of the new bike path then over across I-15 to the new highway to River Road. Then up River Road to the Post Office on to the bike path to the Dixie Center then home. 18.60 miles counting as 6.20 (14.0 mph). I really needed the ride it helped then legs get woken up.

Decided to lay off running today. I feel like I need a break, at least that what my body is telling me. I did go out for a bike ride and pushed a little harder than usual. I went on the Bloomington path to River Road then to the Bloomington Hills path to Flying J then home. 10.55 miles at 15.1 mph

2 miles warming up at the top of Snow Canyon. Met up with Mike, Steve, Bill and Clyde. They had come up Snow Canyon. Ran with Mike for the first 2 or 3 miles then he took off. Ended up with Steve for the rest of the run..THANKS! Had my first crash and burn. Hit the edge of the road and went all the way down. Road rash on the palms and the side of my right leg and my right hip. Boy the was fun! Felt good about the run although I was pretty tired the last two miles. 9.61 miles @ 7:42 pace.

The orthotics are feeling better with each run...hoping they fix my foot problems...fingers crossed!

7:46/ 7:41/ 8:18/ 7:14/ 7:47 ( crash & burn )/ 7:25/ 6:54(trying to catch mike)/ 7:29/ 8:40/ 7:56

Took a breakfast break and finished the exersize portion of my day. I went for a 6 mile bike ride pushing it pretty hard. That is about all my road rash hand could handle for the day (count as 2.00)

Taking a break today. After the crash yesterday I am a bit sore. Going for a bike ride later to loosen up.

I just registered for the Huntsman Senior Games! I am going to attempt to run the half marathon 5 days after the St George marathon....well at least the course they run is pretty. That is about all I am expecting to do...enjoy the scenery and watch all the old guys run by me. Does that officially make me old???? Some times I wonder what the crap I am doing trying to make running my preferred sport instead of the couch.

Went out late morning for a nice bike ride. Went out the bike path to Washington and that took 32:51, then coming back I started pushing a little harder to 'negative split'. I made it back @ 59:30. Ye Ha. 15 miles (counting 5.00)

Went out for a slow run (Tonaquint-Dixie Center loop) It was a slow run. 9:28 pace. Body was kind of sore still from the fall on Wednesday. Left foot was tender on the outside but after 3 miles I rubbed it down and it did better after that.

Tomorrow morning is going to be interesting. I am going to run the Pine Valley 5k. Hopefully I can wake up and get the legs going. I then plan on running down from Pine valley to Veyo to get some good downhill running in to help prepare for Hobble Creek next week. That run would extend the 5k plus warm up another approx. 15 miles, should be a good workout. Just need to figure out a way to get the car parked at Veyo and get a ride to Pine valley from there......

Ran the Pine Valley 5k this morning. This is run on a dirt road so it is a slow course. I won my age group so that is all that counts. I then ran down to Central and then to Veyo. I was dead on my feet and a friend picked me up a couple miles before Veyo. Very tired legs! Beautiful Day!!

Tacked on a 6 mile bike ride to loosen the legs up...its hot!(count as 2)

Went out this morning and ran to the Dixie Center and back. The focus this morning was to keep running-no walking breaks. Started out slow and just tried to maintain then coming back tried to move the pace a little faster while maintaining my original goal of just run. 9:20/ 8:25/ 7:46/ 7;55/ 8:07/ 7:05 (average pace 8:15) These are slow splits but overall I felt good about them. The legs were not as trashed as I thought they might be after the run on Saturday. I was running on my new Nike Lunar Glides. I decided to try something totally different than I have been running on. So far I like the feel. They seem to be wide enough for my wide feet. They are light, 10oz. I am not sure on the cushion but so far not too bad. My feet felt like today and they usually don't on mondays.

I am not going to push it too hard this week. I am running Hobble Creek Half and would like to have fresh legs for that run. I will do more biking this week than running. I need to let my feet heal up. The blisters from hawaii are now to the 'new' skin. I found blisters under my big blisters. They should be good by Saturday.

HAVE A GREAT WEEK ALL!!

Went out for a nice bike ride since the weather is soooooo nice. I did my SunRiver- River Road loop. 18.60 miles in 1:14:45 average 14.90 mph (count as 6.20 running)

Couldn't go out for a run early so I went for a good long bike ride. I started out at 12:30 and went for 2:03.  (30.15 miles at 14.5mph.)

Ran to the Dixie Center and back. Saw Logan and Clyde out churning up the trail.

(8:06 pace) Nice and cool morning. I hope the temps stay like this for awile, it is so refreshing at least in the morning.

Hoping to get some biking miles in late morning. I am hoping that I can find some energy for Hobble Creek on Saturday. I am hoping and planning on 1:35........

Easy run in Mapleton.

Set a new personal record.

Will give full report later.

It is later...

For starters friday afternoon was a joke getting packets. Very unorganized and late. It took an hour to get the packet.

The race started 30 minutes late and it is already a late start scheduled for 7:15. So that means that it was hot at the end. I started off with the idea that I was going to kill the top. I soon decided to pull back and go with the body. I only looked at my Garmin at the 5k (20:29) and 10k (42:20). I was afraid that I was doing worse than expected and didn't want any self doubt talk come in. I did well till you get on the path. Rolling hills took some out of me. After mile 11 I started to pick the pace up and was actually feeling somewhat energized. The Jolly Rancher must have been the trick. It was fun actually passing some runners at the end of a race for once. Get to the finish...no shirts. They were out. I loved the course but not the organization....I will leave it at that.

Splits: 6:19/ 6:45/ 7:03/ 6:55/ 6:52/ 6:58/ 8:01/ 7:46/ 7:50/ 8:00/ 8:11/ 7:51/ 7:40/ 5:24

Top 96 men

10th in age group

PR

Dixie Center and back. (8:08 pace) Took it easy just wanting to get the legs going again after the race. Had a friend ride by on a bike with 1/3 mile to go to D/C I tried to stay the same pace for a bit then took of and passed here crossing the bridge. That was fun...moved it to a 5:20 pace for about 1/4 mile...felt great!

Hoping for a positive week of painfree running. I am going to miss my long run on Saturday, funeral in Ogden. May try to catch the 8k at Alta.

Biked 15.50 miles after the run (15.20mph) count as 5.5

Started at 4:45am at the round a bout above the Pizza Factory. Ran slow up to Sunset. Attempted a tempo run of 5 miles. First 2 miles went well 6:13 and 6:17. I then needed to recover a bit then ended up running a mile 7:00 then break 7:05 break 7:14 break at the Dixie Center. (6:45 pace for the 5 miles) I then hobbled back up to my car.

My legs are a bit trashed. The miles back up to the car from Dixie Center are all up hill and this morning that wasn't too kind to me. Beautiful cool morning!

It was so nice that I just had to go for a ride. I did my SunRiver Loop 19.07 miles. (count as 6.35)

21.00 mile bike ride SunRiver Loop+ 14.7mph 1:25:00

I failed to mention that while out on the new highway by SunRiver I had stopped for a break to talk on the phone. 3 bikers came by with racing team jerseys on. I finished my call and decided to see if I could stay at pace with them. Realize that I am on a mountain bike with knobby tires. I started working my way up the last 3/4 mile to the overpass, passed one biker. Once you go under the overpass there is a good long hill. I caught the 2nd rider just as he hit the top of the hill and the 1st rider had just stopped to wait for the other 2. It was great to see their faces when I go on by them with my old clunker of a bike.......good times. That kept the pressure on me going up River Road to make sure they didn't try to pass me, they didn't!

Tonaquint/ Dixie Center Loop. I went out slow and wanted to gradually build speed each mile. I did take walk breaks between the miles to get rested while working the speed up.

Splits: 9:10/ 8:06/ 7:39/ 7:36(5:42 for 1/3rd mile)/ 6:47(4:58 for .15 mile)

The body was a bit tired and didn't react with the endurance I would like but I was able to finish strong.

Put on another 9.24 bike miles (3.00)

After attending a funeral in Ogden I went up to Alta to run the Peruvian 8k downhill race. Wow! That is a steep course. I have been a bit under the weather so I didn't or couldn't push it like I wanted. I started out with a 6:34 first mile. Then I was having a hard time with the altitude (8700 feet). I stayed in the low 7's the the final mile drop it down to 6:14. I would have liked to have felt good so that I could push it harder...fun race!

Who put the cement in my running shoes?! The quads are a bit sore from the run on Saturday. I took it easy this morning warming up with a fast pace walk then ran. My pace was not too bad considering everything (8:20)

I then topped things off with a 8.40 mile bike ride (2.80)

Went to the Doc and found I have some viral infection in my head and it has gone down into my urinary tract, it means I need to pee about every 1/2 mile or so when running......I hate it!

Ran to the Dixie Center then extended to River Road and over to Bloomington Hills trail and back home. 8:09 pace. Shoes felt pretty good, left foot felt sloppy in the toes, may need to go with thicker socks next time.

Quads are felling about 90% now, Hams were sore this morning when pushing up any hills or when I really pressed the pass hard. Still healing from the DownHill Dash. I am now on meds for the Viral infection, up all night,  every 45 minutes to pee. I have got to break this thing it really messes up the running.

1:15 went out for a bike ride. SunRiver loop 18.50 miles (6.20) 15mph average speed

Non run day.

Went out at 12:30 this afternoon and road the asme route as yesterday. 18.40 miles. Pushed it harder today because it was hot and I wanted to get it done. There was a fair amount of headwind most of the time so that slowed me down some. I ended up with 15.9mph, much faster than yesterday. Felt good!

Planning on a long run in the early morning down the course.

Got up early and got my long run in on the SGM course. I love running in the early morning there! I started at Diamond Valley and ran 4 miles towards Dammeron then turned back and ran down the course to the finish line. I felt great about everything through about 17 miles. I started to get un motivated and tired at that point. I did not use gu or anything this morning, I ran on water. The last mile in to the finish felt pretty strong. I ended up running a 7:51 pace for the run. Not fast by any means but that would be wonderful for me come the marathon. I never pushed anything very strong, just went with the body and tried to take it easy. I was determined to not walk up any hills this morning and made that goal!

Now I just want to stay healthy for the next month!

10:30am Just completed a 18.90 mile bike ride to the Running Center and back. 15.3mph (6.30)

Just noticed that I hit 1500 miles for the year. I would have never thought I would put those kind of miles on.........my thinking before last year was. why run when you can drive your car! LOL

Biked to get the legs loosened up. 13.12 miles 14.2 mph  (4.20)

Ran the Trails 5k this morning....HUMID! The race was .25 miles long so that messed up my time big time. (7:16 pace) Won 3rd place in the Sprint Series and age group.

Got home and decided I wasn't done running, ran the Tonaquint/Dixie Center loop (7:54 average pace) This run was good for me after not pushing the race as fast as I know I could.

Tacked on a 5 miles bike ride. (1.25)

Watching BYU on TV and working the stationary bike. 32 miles (10.00)

BYU over Oklahoma !!!!!

Got out late this morning 10am I warmed up by walking fast for 1/2 mile then got into a run. 7:46 first mile. break. 6:54 2nd mile. break. 7:50 3rd mile. break. walked for awhile to work out my sore hip and knee. finished with a 6:44 4th mile

Nice and crisp morning. Ran to the Dixie Center then extended towards the Post Office. Nothing special, just logging the miles. The knees are feeling a bit better this morning. I went out slow to get them warmed up then pushed a few miles and then ended with a strong 6:30 last mile. (8:07 pace)

PS It was good to see Clyde along the path.

Got out early and ran the SGM course with WildBull and Bigfoot. We started a couple mile from Diamond Valley and ran to the finish. Went out a little faster than I was hoping for and then never really slowed down for the next 10+ miles. Bill and Mike held back and I gradually pulled away from them, not really trying to just went with the body. I felt very strong and relaxed for the first 8 miles. Took a water break there. Started out again and about 3/4 mile later Bill passes me. I pushed the pace to stay with him through the twister and up the hill. I had to let him go there.....I was cooked by then. I should have stayed on my pace but it was fun trying to catch the bull. From that point in I was pretty tired and had nothing left in the tank. No GU or anything to replenish the stores. I did have half of a bottle of Gatorade at mile 8.

I should have taken a GU and could have finished stronger. Overall I am very pleased with the first 10 miles. My time for 13.1 miles was right on my PR for the half at HobbleCreek. (1:35) With that I am pleased.

7:34/ 7:14/ 6:48/ 6:23/ 6:49/ 7:02/ 7:43(Winchester hill) 7:13/ 7:23/ 6:59/ 7:59/ 8:25/ 8:13/ 9:07/ 8:05 ( 7:30 average pace)

Finished off the run with a 16.90 mile bike ride. (5.65)

NO RUN DAY

I did my 18.50 mile bike loop 1:11:00 15.3mph  (6.15)

Going in to have my feet looked at. Getting more pain in the toes...... that is my only concern with the marathon. The last 2 marathons I have struggled because of severe pain in the toes towards the end of the race. My goal over the next 3 weeks is to maintain my fitness levels and keep the mileage down, more biking. I need to figure out how to work through the toe issue so that I can finish strong. If I cannot get it figured out this may be one of my last full marathons. I may go to halfs to save the feet and just go out and have fun!

Just got back from seeing Craig Peterson Chiropractic Doctor. He looked at my feet and I don't have Neuromas. He worked over the feet and did some scrapping and worked out some bad spots. I then had a massage. Hope it all works!

Wednesday mornings run really took it out of me. This morning I could barely get my legs to move. It may be partially the work over I had on my feet and calves and the massage. Nothing at all to want to write about the run because it was sick.

Hoping I get the body feeling better for my last long run before St. George.

19.60 miles on the bike, fairly easy miles today. (6.50)

This morning started off not so well. I could not sleep...didn't feel good. Almost rolled over and went back to sleep.

I was dropped of at the top of Veyo hill. I planned on running a very conservative run this morning, 8:30 pace. Started out 8:19/ 9:37/ 8:48/ 8:25/ 8:01/ 7:52. Stopped and had a drink and a roctain. fixed my insole and off I go down from Diamond Valley. Kept everything calm and controlled. I never really looked at my Garmin until I was at the park. I ended up with an average pace of 7:58. The final 13 miles were at 7:40 pace. I fueled with Roctain at each 6 miles and one to start. I had an extra one that I ate half of with 3 miles to go. With 2 to go a guy passed me as I was taking a walk break......motivation. I decided to try and stay with him. I did and about a mile to go I passed him and ended out finishing strong.

Such a great morning, perfect temps.

Time to start bringing the mileage down. I just want to maintain the fitness level I have right now. Will hold back on running mileage and keep the bike mileage up. Save the feet for the Marathon!

Not feeling too great this weekend. Decided to sleep in this morning and get a bike ride in. Did my normal bike loop. Head winds about 25 mph or so. This made a nice easy paced ride more difficult. How can a person have a headwind going out on a loop ride and finishe with a headwind coming in home?....

Can't wait to get this marathon over. The past several months are starting to grind on me. Just trying to maintain the fitness level for the next 3 weeks.

Got up and just wanted to go for a long run with no speed in mind, just put in 2 1/2- 3 hours. I ran from home up to Sunset then over to Bluff to Diagonal to the finish line of SGM. I ran, jogged and walked til I hit Diagonal then I dropped the pace and simulated marathon finish. I held a 7:12 pace for those 2.25 miles. Then on to home by way of the Dixie Center etc. I ended up with a 9:00 pace for the easy run which included any walking. (15.50 miles)It just felt good to go out and enjoy a run and have no expectations. Went out with no fuel and only had water breaks...trying to burn off some fat......

18.50 mile loop bike ride. (6.20)

NO RUN DAY

I biked 28.50 miles late morning. The temps were too perfect to pass up. Good ride on the normal loop then pushed on over to St. George Running Center then returned back. 14.8mph average.

Easy run to the Dixie Center and back. (7:46 pace)(5.40 miles)

Completed a 35 mile bike ride. 14.8mph (11.50)

Another morning not knowing where or how far I was going to go. I started off up Tonaquint to the Dixie Center. Then decided to go run on Riverside Drive to the Post office. After that my brain must have malfunctioned and decided to run up River Road to Deseret Hills High and then home. I turned in for the heck of it and ran to Clyde's home. Just as I get there Clyde and Logan were completing their run. Chatted for a few then finished the run. I am so depleted. No carbs for the past couple days and I could tell the difference! Very slow and sluggish (9:25 pace)13.25 miles

Late morning very easy bike ride 10.5 miles (3.50)

NO RUN OR BIKE DAY:

 I took the weekend off. I had to go over an clean out church this morning so it was a great way to be a wimp and not run. Looking back on the week I feel alright not running today. I only ran 3 days for 34.15 miles, 2 good longer runs. I biked 5 days for 111 miles, that is an average of 22 miles per day.

I plan on doing about the same next week...maybe a little less biking. Trying to let the body recover from a hard year of training.

Easy 10 mile run from home on the trail to River Road and then on the trail through Bloomington Hills to home. 8:37 pace. Didn't push at all just went with the flow......

21 MILE BIKE RIDE TODAY. (7.00)  14.8 mph

Got a late start but it so nice out still at 8am. Went out over Tonaquint Loop. Tried for a very controlled steady pace. Went out 8:22 warm up, slight uphills. Next 8:26 larger climb up Tonaquint then tapers down the hill. 3rd mile 7:54, just a steady easy fall down hill. 4th 7:35, trying to put on a little speed past St. George Ford and then over the bridge. 5th 8:11 easing off just wanting to keep the legs going. 6th  7:54, just remaining in a steady mode. last .20 7:03, down my street pushing towards the finish...not trying to bust it wide open just wanted to finish strong. Overall pace 8:02. This run felt very good and the legs feel fresh.

My main concern for the marathon is still the feet. I am going in Tuesday to have cortizone shoots in my feet to help with the Neuromas. I hope that is the magic solution.

I got 2 injections of cortizone in my left foot yesterday afternoon. Decided to not run today. Went on a nice bike ride for 33.20 miles, 15.1mph, 2:11 hours. Feel great other than the left foot. It is somewhat tender after the ride. I will take it easy today and hopfully will be able to get a good 6-8 mile run in friday.

Mike Warren and I went up on the course for a short run this morning. We started at Wells Fargo Road at Brookside. Just looking for a good average run, nothing hard. Went out just feeling what the body wanted. 1st mile 7:51. 2nd mile 7:19 probably a bit fast but was not labored. 3rd mile 7:21 just kept it steady......felt very comfortable. 4th mile is Veyo hill. This is the first time I have run this hill since last years marathon. We just went up and tried to keep the effort steady. ended up with an 8:36 average for the mile. 5th mile still had a bit of hill but then comes back down towards Dammeron Valley. 7:26 pace the last part of this mile I was pushing 6:40's and that is too fast for marathon. I could feel myself pushing the threshold. 6th mile was 7:46 gently slowing down to the Steak House in Dammeron. Overall pace ended up 7:43. This helps me feel that BQ is well within sight. Hoping for some great weather and a tailwind would be very nice!

Overall a very good run. Great to run with Mike because no matter what he thinks or says he still likes to push things at times. It is good for me to be pushed and always great to run with someone that can put some pressure on me.

The plan right now for St. George is to try and come in at the half at 1:45-1:48. This the pace for 3:30-3:35. I feel this is very obtainable and then hope to even split at worst case on the bottom half. If all is looking great when I get to the last 10K I plan on pushing the pace down some and see what that can get me.

Ran the Swiss Days 5k to have fun. Ended up with a 1 minute PR. 6:50 pace

After checking out the Garmin I found that this is by far the most consistent paced race I have run. I never looked at the Garmin during the run. 6:54/ 6:49/ 6:55 and the last .10 was 6:00

One week to go. Hoping that I have done all that I can to get the BQ. Going in for a good massage on monday and most likely get injections in the right foot. Then chill the rest of the week.

Easy run to the Dixie Center and back. 7:58 pace

Stayed off the feet this morning. Had 2 injections on the right foot yesterday afternoon as well as a deep tissue massage on the legs. Did go biking (21 miles) to keep the legs fresh. Biked over to Mike Warren's office and chatted then he got on his bike and we road back out to Bloomington. Got to talk about the marathon and how to succeed on the race.

Met up with Bill, Mike and Art for a very easy wake the legs up run. Started at the Rec Center and ran up to Sunset and then back on the course to the finish line. Very windy on the way out. Splits: 9:59/ 9:16/ 8:27/ 7:09/ 6:41 8:23 average. It felt real good to go out so slow just talking away. On the way back after turning down from Diagonal I decided to hammer a few blocks. Dropped to 5:10 pace for 3 blocks and it felt sooooo good! After that slowed back down to 7:45 pace for awhile then I thought I heard Bill coming up on me the las few blocks so I dropped it down again to 5:20 pace to the finish line. I look back and it was just the wind that I heard.

Based on this morning and my last few runs I don't think that I could be any more prepared....now hoping that Saturday morning the planets are all in alignment and my body says that that is the day!

Got up this morning and drove up to the start line of the marathon. I got there around 5:45. It was cold! probably around 38-40. Downtown St. George was 49. There was a breeze from the north. I had planned on running a few miles up there but after .40 I decided I could run at home and not be as cold. Glad I went up...will be looking for some arm warmers for the race.

Drove home on the course and visualized the race. I am so excited for the race...the body is feeling good and I feel confident that 3:30 is obtainable!

Good luck to all that are racing!

1.50 miles @ 8:16 pace

Missed Boston by 2 1/2 minutes!

PR of 3:38:31

Basically I was killing the Boston time untill I had an issue with cramping that started a bit at mile 15 but was able to run through it without any issues until mile 20. I had to start mixing in the walk to get through it. Mile 22 was a total walk and I gave up.... 1/3rd through mile 23 I was able to start jogging. The final 3.20 miles I was back at it running 7's. Finished strong but the couple miles of cramping took all the time I had banked.

After 19 miles I was on pace for a 3:25 and looking forward to the last part of the course. I lost 13 minutes in the next 4 miles. That was too much to make up......

SPLITS:

8:02/ 7:56/ 7:33/ 7:24/ 7:25/ 7:18/ 7:04/ 8:15/ 8:06/ 7:56/ 8:14/ 8:17/ 7:40/ 7:59/ 7:20/ 7:13/ 7:58/ 8:19/ 8:28/ 9:57/ 9:04/ 15:43/ 9:47/ 7:54/ 7:50/ 8:01/ 6:54(1:39)

Legs are trashed! I was hoping that I would be able to run the Huntsman Senior Games 10k monday morning. I did say run and not race. I got up this morning and walked/jogged and ran a bit to the Dixie Center to get my registration packet for the games. I gradually felt better and had hopes I could do the run. As the day went on my body kept getting sorer. I tries many thing and went on several 1 mile walks to try and stretch the legs out. The quads and the lower calves just are telling me 'NO GO'.

I will see what the morning brings but it doesn't look good. I was only hoping to be able to run maybe an 8:00 pace, not go all out for the 10k. Decision time......go and walk/ jog the run or just bail on the whole thing and hope for feeling better by Thursday for a half.

Well I got up this morning and said no way this body is going to run. Went to the Games to cheer people at the finish. Got sucked in to at least walking the race. PR'd for a 10K at 46:43. I just went out slow and decided to just stay steady to keep the legs warm and when pain comes go to the walk. I did not stop and just kept a steady 7:30 pace for the entire run.

I am very happy with the time given the circumstances of being absolutely trashed from the marathon. The games are a lot of fun. Not so serious and that made it all worth it.

Biked 15 miles this afternoon, checking out the half marathon course for Thursday. (5.0) This evening ran 3.80 miles around Bloomington Loop at 7:59 pace....feeling pretty good. 8:35/ 8:12/ 7:36/ 7:23

The legs were feeling somewhat rested....hahahaha I ran the Huntsman Senior Games half this morning. Went out too fast but it felt okay. Ended up getting in a groove and tried to keep the effort minimal and consistent. My goal was to run an 8:00 pace for the race and just enjoy it. I also wanted to run the complete distance without stopping for walk breaks along the way. I only stopped to get water at the aid stations and kept it minimal. Felt good until the last 2 miles. The left leg was getting tired and all I could remember was cramping in the marathon. I basically used the right leg to push and the left was just following.

I ended up with a 7:35 average pace! Bronze medal in my age group 50-54.

Time to heal up...................................

SPLITS: 6:52/ 7:09/ 7:24/ 7:31/ 7:35/ 7:45/ 7:53/ 7:58/ 8:08/ 7:53/ 8:07/ 7:57/ 7:43

I went over 1800 miles running for the year today. To me this is unbelievable! I will easily go over 2000 miles for the year. That is by far more miles running in one year than I have have run my whole life.

19.25 mile bike ride. Body feels great!

Easy long run this morning. Went out from home and ran up to Sunset by way of Valley View Drive, then down Bluff to Dixie center and then home. Valley View was the killer for me this morning...all up hill but did it without stopping then continue to the Dixie Center...strong slow run without breaks. I did take it very easy from The DC to home...getting tired without any breakfast. (8:51 pace)

An easy run to the Dixie Center and back. I ran this one progressively faster each mile.

8:52/ 8:26/ 8:08/ 8:01/ 7:38 (8:13 average) Not as fast as the effort the last few miles.....thought I was running faster until I looked at the Garmin. I guess it is okay to be a bit tired after the last 2 weeks.

Ran with Steve, Clyde, Logan, Bill & James this morning. We ran the West Rim trail into Zion's Park. WOW! What a beautiful morning and beautiful run. Took a tumble just above Angel's Landing and buggered up my elbow...no blood just hurts like heck!

Body feels great after the run, arm not so good, but it is good to be alive!

10 1/2 mile bike ride. Hips are sore from the run yesterday.

Dixie Center and Back. 8:09 pace

First run since Friday. Hips still sore, Quads sore but seemed to get better with the run. Legs still a bit heavy but all in all they feel alright. Need to do some speed work this week to be ready for the Save A Sister 5K. This will be a good test to see how I have improved over the past year. Save A Sister was my first 5K race. I worked very hard last year to be ready and that was my PR run until Swiss Days. I would like to go under 20:30  for this race. We share see! That will be a BIG stretch for me.

Went over and ran the Save A Sister 5k course. It was hard to get the legs going very fast, then on the way back I was running directly into a head wind. Oh well, it was good to go run that distance, hoping the legs can figure out how to run fast on Saturday...lol (7:32 pace). I need to bring that down to 6:35 to meet my ambitious goal of 20:30. I am going to be running short runs all week to prepare. Then it is back to longer runs to get ready for the Snow Canyon Half two weeks later.

Evening run in the dark. Bloomington Drive. Trying out the new Saucony Type A2 shoes.....I liked the light weight. Ran 3.10 including my warmup in 22:55 (7:25 pace) I liked that alot. Should be able to knock off 2 minutes with a race environment...

Didn't get out yesterday. Rode the bike over to the DC and then ran the 5k course for Save A Sister. 2nd time running in my Saucony A2's. They are so light! My wide feet barely fit in them so nothing but short runs in these. I went out what I thought was slow..thinking 8:30 and I was going 7:00. I just kept it steady the rest of the way just wanting to get a good run in. I was .10 short because they didn't have it marked yet. did the 3 miles in 21:00 (7:00 pace) I would need a 6:35 to meet my ultimate goal of 20:30. I f I am feeling good in the morning I am going to go all out and try to make that goal. Today I really didn't feel very good......just average. Beautiful day!

Decided to compare wednesday's run with todays. As far as I can remember I used the same effort both times. Wednesday I did have some head wind for the last 1/2 mile but other than that pretty equal efforts.

Wednesday: 7:57/ 7:12/ 7:05 (7:25 pace)

Today: 7:06/ 6:57/ 7:00 (7:00 pace) Today was 1:15 faster.... the difference was the shoes.

A great morning in Dixie! Ran the Save A Sister 5K. Hoping to do better than last year. I did! Set a PR in the 5k @ 20:25 (6:34 pace) I went out probably too fast but there was very little effort so I kept it up for as long as I could. After 1/2 mile I was passed by 2 guys. I slowed down a bit but not much, eventually was passed by a few more but was mainly focused on age group. Won the 50-54 age group.

My ultimate goal for this morning was 20:30-

6:25/ 6:50/ 6:45/ 5:49 last .10 overall a pretty consistent race.

Went out for a short run around the block  1.10 miles 8:04 pace

Got out late this morning, wanted to make sure I got this run in before the winds picks up....perfect timing for me, 10:45 all was great out. Ran to the Dixie Center then over to Flying J and then home. Kept a steady run going without stopping other than at the DC to get a drink.

8:13/ 7:59/ 7:48/ 8:20/ 7:52/ 7:40 (7:59 average) I was trying to run each mile faster on the run. Mile 4 is uphill from the river and to Flying J. I did close stronger so overall a good run for me.

I need to get some longer runs in now to be ready for Snow Canyon in 1 1/2 weeks.

Waited til it got to 40 before I went out this morning. Went out for 11.25 miles with a 8:30 pace.

Started at home and went to the Bloomington market then over past Deseret Hills High then River Road to Riverside Drive then on the bike path to home. Good run.

I just looked at my splits and it blew me away how consistent they were:

8:35/ 8:31/ 8:39/ 8:37/ 8/36/ 8:16/ 8:26/ 8:15/ 8:35/ 8:41/ 7:53

Waited till 9:15 to run to get the sun warming things up. Ran out to the Dixie Center then followed the painters course then broke off at Riverside and got on the trail back to the DC then home.

8:33/ 7:38 trying to catch some runners that were .4 miles away/ 7:28 caught them after 1 3/4 miles/ 8:29/ 8;14/ 8:00/ 7:46/ 7:59/ 7:43/ 7:16 I really wanted to close a semi long run strong. The body feels pretty good right now. My runs are becoming more runs than run walks. For the last month I have not taken any walk breaks on any run. I may stop to get a drink when there is one available but no breaks out on the actual run. To me that is major! Hoping to get the body ready for Snow Canyon Half next Saturday. I want to really enjoy it but hitting 1:35 would be AWESOME!!!!

Finally got out for a run this evening. It turned dark after the first mile. Ran on the path towards Dixie Center then over past Flying J then home.7:36 pace Felt great!

7:41/ 7:27/ 7:56/ 7:36/ 7:26/ 6:45