On the road to BOSTON!

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

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

Dixie Center and back.

7:37 average

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

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

8:12 pace

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

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

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

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

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

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

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

Ogden in the snow

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

7:38 average pace for the day

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

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

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

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

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

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

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

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

Beautiful day!

Bloomington Drive run. Nice and easy. I need to just get out and do some miles, not fast. Let the body relax more when running and not get too caught up in speed right now.

8:18 average pace

Noon run to the Dixie Center. I just needed to get outside. Yesterday was a tough day sending my daughter off for an 18 month mission.

I decided to do more of a short burst speed run. Basically I was running anywhere from .10 to .50 mile sections with walking in between. Out of the 5.40 overall mileage I ran a little over 4 with the reset being fast recover walks.

7:05/ 6:47/ 6:23/ 6:48 overall running average 6:46

Easy run over Tonaquint to Dixie Center and home.

Planned on 8:30-9:00 pace

Ended up 8:46/ 8:29/ 7:56/ 8:10/ 7:49/ 7:33/ 7:19  Average pace 8:09

Shin is a bit sore and the ham is still at maybe 85%

I helped my daughter move in to her apartment then ran home. 6 miles without pushing to much, shin still hurting.

7:34/ 7:34/ 7:42/ 8:43 (up Tonaquint drive-hill) 7:52/ 7:53---average pace 7:53

Took it easy for a few days. The shin feels about 90%, ham about the same.

7:45/ 7:56/ 8:08/ 7:54   7:55 average pace

Got out 1/2 mile and had to turn around. The legs are feeling like they want to go for a good long run but the mouth says NO! Looks like a root canal is going to be in order- possibly a second as well.....no running till that is taken care of.  DAMN

2 short 1.25 mile runs around Bloomington. Difficult to run with the tooth pain. As I get going and the breathing get harder the tooth fires up. Legs are however feeling much better with the rest---silver lining to the tooth pain!

7:40/ 7:25/ 6:53  7:26 average

1/2 MILE-----TOOTH PAIN

Went out and ran Bloomington Drive backwards. 7:22 pace

1 easy mile

an to Dixie Center and back. Feels good to be running. My endurance is way off now. I hope I can build it up from here. Next week is nothing but preparing for my daughters wedding.....not much running till the week after. Not enough time to get ready for a half marathon..... can't decide whether to run Moab half or stay home and run the Spectrum 10k.

7:33 average pace

One mile out and one mile back. Warmed up 7:30 for the first 1/2 mile then pushed it a bit harder. ended up with 6:50 overall average pace for the 2 miles. Felt pretty good but the endurance is gone...I just need to get the wedding over and concentrate on some running again!

mile 1- 7:09 2- 6:28

An easy run around Bloomington Drive in the morning rain. 7:57 average pace

Labored run. Went out and the legs were feeling very good. with the first mile at 7:20. Then after that I had to take little breaks in the running....got to get the endurance back. Ended up with 7:34 average pace for the run but didn't feel very good about it with all the breaks....Looks like I will probably back out of the Canyonlands half in a week and a half. Don't think I will be ready for that. I will give it a couple of days.

I decided to get out for a longer run today since the weather was so nice. Started out at 42 and was 50 when I finished up...heading to 60 plus today! I wanted to keep a slower pace and start working on endurance again. Worked fine for the first 7 miles, after that I wore out. I did keep my overall pace to 7:56 for the run..........I will take that as a success.

8:16/ 7:53/ 8:01/ 8:30/ 8:10/ 7:53/ 7:45/ 7:30/ 7:17  Now that I downloaded my splits I know why I was getting tired. I was running faster towards the end......lol

Recovery run today. 7:40/ 6:59/ 7:52/ 7:17  average pace 7:27 Mile 2 I tried running with short speed runs with walking rest between. I held 4:45 pace for .20, felt great. I wish I could do that for longer!

Beautiful morning 46 degrees going to 68. Ran to the bridge @ I-15 crossed over the river and under the overpass and ran to Walmart then home. Nothing special. &;56 pace. Left shin hurting.....

Ran from home around Bloomington Drive to the west and over Tonaquint to the Dixie Center around the path to home. Still having a hard time with the endurance. I can tell it is going to take some time. Shin still bothering me. Too many breaks from running, I need to get back on course with my endurance. Spectrum 10k should be interesting, hoping for under 45 but the way it looks now under 50 is going to be good......amazing how fast I went backwards.....

8:31/ 8:16/ 8:23/ 8:03/ 7:56/ 7:37/ 6:58  8:03 average.

Ran Bloomington Drive...shin pain, 7:52 average pace.

Picked up some sweeet racers from Steve. Went out for a test drive 1.10 miles. Took it easy for the first 1/2 mile averaging around 8:00, had a good hill to climb. Then I decided to push it a little harder, I ended up seeing a friend and stopped and talked for a bit. Put the hammer down and carried 5:30 average for the last 1/2 mile. That felt great! I am going to take them for another run in the morning and then decide if I can use them on Saturday for the 10k.

Not much time for a run today. 

Not sure how the race was going to go after not running much over the last 2 months.

The day was perfect! Warmed up a bit before the race a couple of short runs up hill then back down.

Started out just to have fun but give a good push on the top half.

First mile 5:48. Felt good but knew that I couldn't hold this pace very long.

Mile 2 (7:09) slowed down a bit but wanted to take advantage of the downhill because I knew the rollers were coming on the 2nd half.

Mile 3 (7:05) I started to tire and started to take small walking breaks.....yes I am a wimp!

Mile 4 (7:39) I had run the best I could till now...I started to just enjoy the day, let a lot of runners pass me while I took my walk breaks.

Mile 5 (8:12) The breathing just wasn't there...still enjoying the beautiful day.

Mile 6 (7:50) At about 5.20 I decided to start a push. The grade of the run now was favorable with some slight downhill. I gradually moved the pace down and had to keep telling myself the end was near. Now I am back into race mode.

Last .20 (5:46) I had been bringing the pace down and had a couple of runners that I had to pass. I picked off 3 runners and had one more in sight. I could tell that he was running very controlled and easy. He was a much better runner, usually runs in the 38's. With .15 to go I decided what the heck push it hard and see if I can pass him....he wouldn't have anything to do with me passing him. Now I have a problem, There was no way to pass and I was burning out and I couldn't slow down because the crowd was there. I continued at around 5:10 or so pace to the finish.

I ended up with a PR by 2 minutes and 44:44 time. My goal was to break 45. Good thing that I had to try and pass those last few runners or I wouldn't have broke the 45. Overall I enjoyed the race but realize that I have a long way to go to get back into shape.

I ran with my new Mizuno Wave Musha2's. I really liked the feel. They are light weight but still have some support. My feet feel as good or better than after most races. The shin did great! I was very surprised at that.

After taking a few days off I was able to get out for a short 4 mile run in Bloomington. I started off slow 8:11 then gradually built my speed up.

7:44 average pace// 8:11/ 7:59/ 7:37/ 6:42

A nice afternoon run. I started at the ChuckaWalla trailhead and ran up the bike path to the Ledges sales office, took a break for 10 minutes and ran back to the car. Going down was fun but not the run up......LOL

I had my wife take me to her office and then I ran back home....nice morning for a run...7:31 average pace

Ran in to town to the Arts Festival to see my uncle then back home. This was a great run for me. I felt very strong. 7:48 average pace

I drove in to Jody's work and started running from there. I ran over to the Running Center and then back to home. Good solid run for the first 8 or 9 miles, then I started to get tired.  8:05 pace

A windy and moist run around Bloomington Drive. I just focused on keeping the legs moving. Not worrying about the speed at all. This ended up being a nice run but I am sweating like crazy. Rain is close by and sprinkles were coming down but the wind really slap me around. 8:14 pace

Easy controlled, consistent run to the Dixie Center and back. No stopping. 8:07 average

 8:36/ 8:05/ 7:55/ 8:10/ 7:58/ 7:32

Longer run late morning. Over Tonaquint to Dixie center to home. My goal was to run non stop to the Dixie Center.....I kept going and finished the complete run without stopping. # runs this week without a break. This is feeling better at least mentally. My left lower calf is very sore and needs some attention. Stretching hasn't seemed to help much. 8:35 average

Around Bloomington Drive clockwise- Nothing special just wanted to get the run in without a break- 8:45 warmup and then 8:03 average for the 3.25

Started at the top of Snow Canyon and ran 3 warmup miles along the trail coming back to the top of Snow Canyon. Met up with Mike, Steve, Dustin and others. We ran down to Sunset and over to Mike's home. I was planning on 8 minute miles and ended up running much faster.8:10/ 8:48/ 8:35/ then down the course 7:27/ 6:49/ 7:20/ 7:06/ 6:57/ 7:10/ 7:38/ 7:37/ 7:45

An easy consistent 4 mile run around Bloomington Drive- 8:23 pace

Ran my own race----------I ran 50 1/4 miles at the Relay for Life. Ended up getting blisters on both feet..... As of now, Sunday evening my body feels great, nothing is sore except the stupid blisters.

I realized today that I finally got my 50 mile run in for the 50th year of my life!

Finally got out for a run after the 50 miles last Saturday. Lower calf on the left leg, no surprise is buggered up. Started off with a fast pace walk and then moved into a good slow pace after a warm up.

After the run I decided to go have the calf looked at. I ended up getting the calf/ achilles scrapped and then a good massage. Hopefully this will begin a good healing process. I am going back in Monday to do the same thing.

Easy 6 mile run 8:17 pace. Very windy so that made some of the running a bit difficult. Not bad considering the scrapping yesterday.

Met up with Mike, Bad boy Bill and Chad. They were running 20 and I was a wimp and went for 11.50. I was dropped off a couple of miles above Diamond Valley. Leg hurts like heck so I took it very easy. Forgot to take my Ibuprofen so that basically sucked. I never really could get a good pace going because of the nagging pain in the left leg. I ran the first 8 1/2 miles before stopping for my water. Then finished out the run. I ended up with a 8:32 average pace. Actually with the pain in the leg I felt very good about the run.

I took a late morning run up into town to watch some of the Ironman. Those guys and gals are true studs! Watched the pro men come inoff the bike ride and transition to running...very impressive. I then ran back home, showered and went back to watch the leaders come in. I am very impresses with a 8:40:00 time +- for the winner, he ran a 6:45 pace for the marathon on a difficult course.

If I could only swim I would give it a try in a couple of years......

Well I took a few days off. Body not doing well...mostly the left leg. I went in Monday and had it scrapped again and it seems to be making progress. Tuesday I went in for a 60 minute massage on the legs and that worked out some problems too. So today I just wanted to have a painless slow run. I went out and ran Bloomington Drive to the west and then over Tonaquint to the Dixie Center then over the river and down Sugar Leo to home. I have to say this was a great slow painless run. I am tired but the leg feels good! maybe one more scrap and massage ans I will be set. 8:25 pace

Ran from Springdale to LaVerkin. Tough run with a cold.....8:44 pace

Easy run around the block. Been down with a cold, trying to get well before the marathon on Saturday. (7:59 pace)

Ran the Ogden marathon this morning. Will post the ugly splits later. 4:00

3 slow jog/ speed walk miles. Still very tired from the marathon. Going in for a massage

6 1/2 miles running @ 8:45 pace and 3 1/2 miles of speed walking. A little more energy today but still lacking in that department. Got a bit warm too, out till 1pm

Took a run into the car dealership to pick up my car. They needed more time so I went for a couple more miles. The first 3 were rather slow- 8:55 pace, the  last two were a bi8t faster 7:47 and 7:17, overall I felt better than yesterday so I am hoping that the energy levels wil continue to go up each day!

Went out with Bill and Mike. We went out on Utah Hill and ran back to Mike's home. I dropped off early, they were going for 20. Windy morning and warm. Started out with a great tail wind. Then after about 3 mile it turned and was pushing me back up the hill...well not really but it was fierce. Didn't push anything too much just wanting to get the miles in. After about 6-7 miles I had a nice 2.5 mile push dropping the pace to somewhere around 6:30 to 7:00. Just going by the feel because I left the garmin at home. Overall 2 hour and 1 minute run, 8:35 pace.

An easy run on Bloomington Drive  8:12 average pace

Easy 14 mile run over to SunRiver then over the new highway to River Road and loop to home. Approx 8:30 pace

6 easy miles trying to just get time on the feet and not push the calf too much. 8:29 pace

6 miles running on a dirt road. I was on vacation in Missouri and decided to take an early morning run. 

Got out for an easy run to try to get back into some running condition since I am running the Utah Valley Half on Saturday. Hard to breath after being at 600 foot elevation for the past week. Tried my Reebok Reezig shoes- felt very soft and easy to run in. Found that I had received two different sizes after running 3.5 miles. The right foot was 1/2 size too small. Overall okay run but really need to get my lings working again. The legs felt pretty good this morning- better than the last few months.7:57 average pace

I just wanted to get in 5 miles and work on getting my breathing back. Went out with a warm up mile at 8:33. I decided that I wanted to run the next few miles at a faster pace each mile. 7:53 then 7:16. The next mile I took a little easier because I felt my shin begin to hurt just a little.7:33. Then I realized how close to home I was so I pushed hard to finish up the run with  a 6:20. I sure wish that I could hold that pace for a longer distance. I will try to get out an run a little more tonight after the sun goes down. 

8:02 pace run this morning. Mixed in 1 1/2 mile of steep hill hiking up and then down the other side-cliff. Beautiful day in St. George.

I was definatly not ready to race. I decided to just try and enjoy the race and the surroundings. I am dissapointed with my time but I got out of it what I put in it! I walked way too much! I need to step it up and get back into a groove of training so that this isn't the way I feel for St. George.

Okay, I just sat down to look at the details of my race from the downloaded Garmin info:

So, during the race I walked approx. 19 minutes. Disgusting.

Looking at the pace chart after the first few miles (8:20sh pace) After walk breaks of 20-60 seconds I am showing that I was running around 6:00 to 6:30 pace. I am sure that part of this is not so accurate but it does show what was going on. I do have speed in me I just don't have the lungs and the will power to race right now. I need to get working on the lungs, will be working in some biking in the heat to get some breathing going without hurting the legs.

easy miles with the left leg hurting

Stupid me drove to work with my wife and attempted to run 5 1/2 miles to home. Ran 3 miles of it and walked the rest. I am slammed-

19 mile bike ride in the heavy winds. Most of the ride I could have ran faster taht I was biking- solid workout!

same bike ride as yesterday, this time with average wind- mostly cross wind. 

I took yesterday off to see how my body felt. Was still wondering if I had symptoms of a tick bite. Still not sure so probably will be seeing the Dr on Monday.

This morning I started off with a 19 mile bike ride and then followed that with a 5 1/2 mile run/walk- My running was at 8:13 pace and forget about the walking--- saw friends and walked with them catching up on things.

PS: If you want to go to a St. George RoadRunners baseball game on Monday June 28th let me know. I can get you in for free. It is my business Paradise Home Design's corporate night.

 Ran Bloomington Drive nothing special. Found my son and his friend with .30 to go. We took off and ran the final portion of the run at 5:10 pace.

Now off to the Dr. to blood tests etc.- 

No running today. Went out for a 50 mile bike ride. Taking some pressure of the shins to see if they will heal.

Short run this morning 7:52 pace

11 mile run followed by a 15 mile bike then drove to Duck Creek and hikes a short 3 miles with 600 ft elev gain.

Great day!

19 mile bike followed by a 1 mile run @ 7:43 pace- early morning

31 mile bike ride in the early morning- hot already!

Got out at 6am and it was hot.

1) 8:56 warm up

2) 8:01

3) 7:53

4) 7:22

5) 6:57

Overall felt pretty good. The inside shin on left leg is still giving me fits. After 2 1/2 miles it loosened up and felt okay.

1:30 I went out for a 18+ mile bike ride in 102 temps---HOT

Went out for a 26 mile bike ride @ approx. 16 mph-mountain bike- then our for 3.5 mile run @ 7:50 pace

3.6 mile run @ 8:34 pace followed by a 18.6 mile bike ride @ 1:13 then 2.6 miles running @ 7:13 pace

19 mile bike ride

39 mile bike ride (mountain bike on the road) Started out 90 degrees and finished at 100. I am continuing to use the bike to help my speed on turnover. Also resting the shin. I am doing some exercises for the shins to strengthen them while resting.....at least the shins.

3:50am run  slow but enjoyed it. It was very warm this morning. I took advantage of every sprinkler in St. George as I was running. Stopped at the finish of SGM and got a good dose of sprinkler...dripping wet. Made my way down to the bike path, Bloomington and went and sat in the Virgin River......very refreshing!

5 easy miles working on running properly and taking it easy on the shin. The exercises have been working great and I can get through my run without pain. Just need to build slowly and smart.

Got out for a second run after dark- still 100 out! After the run I stayed outside and sweated like crazy......but it did feel good getting out- 8:31 pace- non-stop.....this is a big milestone for me.I have been having the hardest time staying motivated to keep running without taking a walk break.

easy run

Yesterday I had my lower legs scraped and had a deep tissue massage. This mornings run felt good- Nice and cool for once. 9:19 warmup- 8:02- 7:41- 7:03- 6:35---7:45 average

Did a long bike ride getting 62 miles in this morning- may go for a run or another bike this afternoon when it gets real hot!

Went out for a 3rd bike ride (13 more miles ) when it was 109 degrees and a bit windy- good workout!

Ran the SGM course. Went up with Mike the big foot, Bill the wild bull and Ruthi the speedster. Mike and Bill went for 20 and Ruth and I went for 13. She wanted to run some slow miles....8:00- 8:30. We ended up with 7:40 average. She is a task master...pushing me up each hill not letting me take it easy....THANKS Ruth! This is a run that I really needed to help build some confidence...Legs felt pretty trashed after the big biking day yesterday especially heading up the hills.

8:30/ 8:11/ 8:03/ 8:06/ 7:34/ 7:38/ 7:23/ 7:24/ 7:24/ 7:27/ 7:30/ 7:13/ 7:06

1st mile + was up hill then we settled in pretty good to Diamond Valley. Picking up the pace a bit with the downhill... suprising to me that the pace stayed even through the hills at Winchester and the couple other hills after that. I loved that the pace picked up at the end, overall this was a great training run for me.

10 mile bike- first 5 out at 13 mph..taking it easy, the legs were sore from the weekend run. On the return 5 I pushed it harder trying to catch some road bikers....didn't catch them but stayed even with them. That leg was 17 mph. Then changed shoes and went for a run, 3 1/2 miles at 8:20 pace. First mile was 8:52...legs very tired then moved the final 2 1/2 at 8:06 pace. Came home and had some time so I went back out for 5 more miles on the bike-

19 mile bike- 15.5 mph then 3.50 mile run @ 8:12 pace

same 19 mile bike as yesterday but at 16.25 mph- pushed harder today to get a better workout. First 7 1/4 miles were at 13 mph up many hills so that last 12 I had to push pretty hard to move the overall average up.

Finished the bike and took off running- ran just short of 3 miles with a 7:20 pace. 8:10 / 6:46/ 6:47.

I love what the biking is doing for my overall running. My cadence is going up and the hills are much easier to keep a good pace on with the upper legs getting worked out on the bike- I have been considering buying a road bike but I think for now the mountain bike is giving me a great workout.

21 mile bike ride- took it a bit easier than yesterday. Wanting to let the leg muscles begin to heal from all the work the past few weeks. 15 1/4mph (mountain bike)

8 miles this morning. I did some warmup and cool down distance with speed walking- tryin to make sure that the shins stay feeling good:

8:51/ 8:00/ 7:47/ 7:49/ 6:48/ 6:21 average pace 7:36

the last two miles I ran .20 to.30 at a time with a slight recover walk-

Ran the Enterprise 10k this morning- great to see the bloggers kicking butt. Sorry guys for being such a wimp! Ran a 43:00 PR Still don't feel great about my running, had to take a few walk breaks after 4.50 miles. 6:19/ 6:36/ 6:42/ 7:19/ 7:49/ 7:51  7:06 average. After a pancake breakfast I rode my bike from the 10h start home by way of Gunlock - 48 miles averaged 18 miles per hour

Just downloaded my Garmin- made me sick- in the last 2.1 miles I walked 8 times adding up to 3:50 in walking time. So if I would have had the will to complete the stupid race and not be a wimp I should have ran under 40:00. When I was at the 4 mile mark I looked and thought I just might be able to and then I lost the will--------need to train better! At least I k=now know that it is possible if I could gut it up to break the 40 minute mark...someday

Slow miles running and walking. I wanting to warm up the hamstring and let the leg muscles be relaxed. Basically just went out to put minutes on my feet without any expectation of pace. I walked quite a bit but for today that was okay. Still pretty sore from the 48 miles bike after the 10k.

24 mile bike this morning- the quads are starting to feel better- ran into the big 'circle' this morning- Clyde, Dave, James, Logan, Steve and Bill. They looked pretty spent...I am glad I was on the bike this morning....back to running in the morning!

 easy miles 8:20 pace- very humid 11.20 miles after11pm slow 8:45 pace--- hard to see at night had to keep the pace slower

Out at 3:30 for 6 1/2 miles before heading to Ogden...moving my daughter.....very humid this morning but a refreshing 78 degrees  slow pace because of the darkness 8:50 pace

Went out at 4:45 this morning- felt a bit cooler and that was great! Ran 11 1/2 miles from home past Deseret Hills High and then up River Road and picked up on the bike path to Dixie Center and then home. Then I jumped on the bike and put on another 19 miles....beautiful morning----I am hungry!

Started off by running the Bloomington Drive loop and then went on a 10 mile bike- nothing special. The legs were very heavy from yesterday's workout. I need to let the legs rest up

12.5 mile bike- let the legs rest today

8 mile run to the Dixie Center and beyond on the bike path. Did 1 mile of barefoot running- felt good. It has been a long time since I ran barefoot. Once I put the shoes back on it felt so mushy and soft. lol Ran into Clyde, Logan, Aaron and other this morning- (8:12 pace)

16 mile bike ride this morning- resting the feet after the barefoot running yesterday. Hoping to get in a good 15 mile run on the course in the morning-

Started out at the top of Snow Canyon Park and ran the course down to the Stake Center then continued down Bluff to home. Averaged 7:27 pace and felt pretty good. I took a break to wake up son and take him to work then got on the mountain bike and rode back up to get the car....poor choice, fought the winds and the climb all the way up...hoping that someone would be at the Stake Center that might be going back up the course but it was too late. That is something I probably won't do again!

Right Hammy is still a little sore from Enterprise...will go get a good massage monday and get that thing fixed right up.....

Woke up this morning with the leg still hurting after the Saturday workout. It was so cool outside I decided to at least go out for a walk. Started out and began running...then I thought, stop running and take the day off and get healed up. This time I listened to my body and I am glad I did. Tuesday should be a good day to get ready for Hobble Creek

The right hammy is a little sore and the right calf is smarting a bit. Some good stretching and hopefully a massage later today

Testing out the hammy after the massage yesterday. WOW! Hammy felt great, the left shin was barking all run this morning...Overall the run was good, not great. Beautiful cool morning, 68 degrees. What a wonderful break to the hot summer we have had.

I ended up running 7:55 pace. Started out slow and tried to close faster first mile @ 9:09 and the last at 6:55  Now for the foam roller!

14 mile hard bike ride. Pushed it the whole time, gave the quads a nice workout- 1 mile run earlier, too tired went back to bed.

In looking at my average speed on the bike ride. I averaged 13.5 mph on the out portion which has a lot of gradual up hill climbs. On the back portion I tried pushing it harder to move the average speed up. I averaged close to 19.5 mph on the back for a 16mph average.Not bad for the mountain bike-

Not feeling too great this morning waking up with a headache. Finally convinced myself to go out. Went for a short 4 mile run with my new Landreth's. Now I remember why I likes this shoe.

I started off very slow letting my shin ease into the run with 8:57 1st mail. I gradually picked up the pace to 7:57 up to the 2 mile mark. I turned around and headed back and began to push a bit harder with 7:14 and closed with a 6:37. (7:55 average) For as crappy an unmotivated as I felt walking out the door this was a very good run, albeit short. Too many things going on this morning to be able to get mush mileage in. It was actually cool out this morning, 64 degrees is what weatherbug says- cooler down by the river.

6 easy miles at 8:30am  8:05 pace

Wow- there were a lot of runners on the course this morning. Steve arranged to have shuttles take us up the course...awesome! Dropped of at the bottom of Veyo hill....okay that part sucked. Didn't stretch or warm up. Just took it very easy up Veyo as my warmup, even walked a little wanting to make sure the shin was okay. Got to the top and all things working good so I started a very easy run in the mid 8's.After 4 miles on the course I started to try and catch runners ahead of me, nothing fast just kept me working. Missed the first water stop...too dark to find the drink. Hit about 11 miles before water, too long. The last 12.00 miles I averaged a 7:18 pace! With HobbleCreek coming next Saturday I hope this translates into a PR run on the half. HobbleCreek is easier than the last 13 of this run, no end of the Dammeron hills and the hill at Winchester. The body felt great! No hammy problems of shin problems. My right foot began to get a hot spot around mile 6, it worked its way out until the last couple of miles.

Overall I was pleased.

Finished the workout off with an 11 mile bike ride

18 mile bike ride this morning. Trying to rest the feet one more day. Saturday's run got the feet a bit running with new shoes. I pushed the last 16 miles iof this ride and averaged 2 miles an hour faster than I usually do this ride in. Legs felt great today. I hope this can translate into a good Hobble Creek next Saturday

Easy run not wanting to mess the body up. Feeling pretty good just not too motivated. I guess part of it is thinking about HobbleCreek and wanting to be well rested and healed for the run. Saturday's run was encouraging to me with the body feeling pretty good. Knees are a little sore still but once I got running they were fine.

Not many mile this week. Bike Wednesday with  a few miles running after. Then Thursday I drive to Ogden to see my daughter. Friday some shake out mileage on the race course 3-5 miles

4 mile slow run. I wanted to not put any speed in just feel good about a 4 mile constant run. I did start out with a gradual uphill 1 1/2 mile @ 9:40sh then worked each mile after than faster to average 8:50. Very slow but it felt like the right thing for the body. Got on the bike and did basically the same course and took it fairly easy too.

Biked up 3 1/4 miles up the HobbleCreek course then dropped the bike int he bushes and ran back-

I will report more later. Just got back to St. George.

Let me say this- I may never run this race again!

Started out getting on the bus- no problem here. ! mile down the road the driver runs over a sign. Jake Green (1:25:07) and I are in the front seat and watched him not pay any attention until he smashes the sign and says oops! We look at him and he is chewing gum like crazy...trying to stay awake. He is driving 25mph tops all the way up the mountain, at times I could have walked faster, and almost did get out. He was trimming every tree on the downhill side of the road. He was hugging the side so tight that one minor dip and we were going to roll. Stressed out to the max by the time we get to the top! Then the race starts late. I need to get my Garmin fired up, about 35-40 minutes. A joke!

Needed to pee again before we started but they kept saying 3 minutes, then one minute......it wasn't even close. The race went ok and I will recap that later.

Okay- my Garmin died at 10 miles- I feel bad because I wore the stupid thing and never once looked at it. If I would have looked I would have noticed that I was running SLOW!

Splits for the first 10:

7:25/ 7:36/ 7:26/ 7:09/ 7:19/ 8:05/ 7:47/ 7:51/ 8:27(walked up a hill- getting tired.) based on these splits I was at 7:38 pace through ten. The final 3.1 was @ 7:16 pace for a 7:32 average-

Now for the positives: I ran consistent through the race, except for my 8:27. My body feels great- proves I could have run faster.

Learned: Look at the stupid Garmin if your going to wear it!

Went out this morning around 9am for a good bike ride. I kept it short, 10 miles, but pumped it hard after the first mile. I averaged just short of 19 mph on the ol mountain bike for those 9. Legs feel great and no pains from the race!

Went out for a run this morning- garmin-less. The stupid thing died. I am getting tires of replacing them every 13 months, warantee is 12. So I am running by feel this week. Pretty decent run, right ankle a bit sore but no big deal. Got home had a bowl of cereal and went out for a bike ride, 13 miles pushing hard all the way.

An easy 4 miles around Bloomington.

18.4 mile loop on the mountain bike- 17.5 mph average

got up too late for the morning run- will have to make up for it later

4 lazy slow miles- gut hurt and I just couldn't get it going...maybe later today I can get a few more in

Went out with the St. George Running Center caravan.I started off just trying to remain consistent and gradually picked up the speed. Hit Veyo and just chugged my way up, took a water stop at the top and then had a good push through to about mile 12. I forgot my garmin so this is all by feel. I did have my flashlight that shuts off after 30 minutes. based on that I ran approx 8.5 miles in the first 60 minutes. That would give me a 7:03 pace. At that point I pushed even harder as I hit Diamond Valley and the good downhill. I let my stride stretch out and I know I was hitting low 5's til the top of Snow Canyon.Then about 1/2 mile from that point I really overheated. I tried running but was getting sick. I walked to the top of Winchester hill (1 1/2 miles) then started running. I was really tires and the overheating affected me a lot. Mike came along with about 4 miles to go and that gave me a boost but only for awhile then Bill came by and I decided to gut it up and tried to keep even with him. So overall I felt good about the run just didn't like the head wind that put more effort into the run and eventually overheated me.

So from here, I will try to get in a 20+ long runs in the next 2 weeks then I am running the Cedar Mountain Half marathon on the 18th. I want to go have a fun run with altitude and steep downhill. I plan on just going for a 1:35-1:40 on the course. Then it is 2 weeks to the marathon!

Went out for a cool down bike ride. 6 miles in the wind-

Easy slow miles- nice and cool but I didn't feel so good. 8:20 pace

Ran Bloomington Drive with a little extra length today- 4 miles total at 7:56 pace

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

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

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

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

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

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

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

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

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

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

(8:19 pace)

Added on 4 miles late tonight @ 8:16 pace

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Next up: St. George Marathon

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

Easy run around the condos.

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

Report latter when I can talk about this brutally hot race-

Went for a short 3 mile bike ride after

2 very ugly miles-

Well, it was too nice outside to not run. Low 50's and cloud cover. I ran over to Bloomington Hills to see the finish of the Half marathon and 5k for the Senior Games. Talked to Aaron Metler for awhile about the marathon.

Ended up helping out at the finish line as the runners came in. Times were slow this year. I am upset for not manning in up and running the 10k and Half. Both of them I would have placed 1st in the age group. The Half would have been a 2nd place. not much competition this year with some of the elites not running.

Had a good run. Ended up running 7:48 average including warmup. Legs are feeling good so recovery is well on the way.

Decided to give a midnight run a try. No pressure, just go have some fun. The legs were feeling pretty good, just didn't have much speed in them.

The first mile has gradual uphill to it which I wasn't liking much (7:24) the second mile finally had some gradual down to it but I wasn't in the mood to push very hard- just maintain a good pace. (7:00) The third mile was all over the place up stairs, down stairs, kind of crazy. Lots of 90 degree turns everywhere on this course. (6:49) The race ended on the track for 1/2 lap (6:19) A girl came by me..."on your left"....go ahead! I didn't want to get in a hard run to the finish with her...she won under 18 year olds.

Check this out, the age groups: up to 18, 18-54, 54 and up! Sure, run against the young guys.....Nate Bundy won with 18:50sh

Now that the race is over, I almost talked myself into going out for a run at 2am but sleep sounds even better!

20 mile bike ride. Legs are somewhat weak but feel pretty good. Running start in the morning- get ready for the Snow Canyon Half

Nice controlled steady run.Went out late morning with just a small glass of water, no breakfast. Trying to run without an energy source in the belly to help me learn to dig down deep for energy. Run went good, not great. Energy level tapered down towards the end. Last 1 1/2 miles I was feeling the lake of energy...thats okay, learning to work through it! 8:20 average pace. Ran from home to Bloomington Hills Park to get a drink and then back. I ran into David Smith an chatted for a few minutes and about 1/2 mile. Then ran into Clyde the glide and chatted.

Beautiful cool sunning Fall morning in St. George!

Easy- steady 5 1/2 miles without taking breaks. Trying to run without effort. 8:20 average pace

late morning run on the trail to I-15 over the bridge up the hill and return. I am trying out the ChiRunning method today. I got the book last night and started reading. Learning some good things.Took the shoes off for a mile of the running-  8:00 average pace

19 mile bike ride this morning-

11 miles running from home up to the Tabernacle in town and home. Had a good spill on a dirt section by Stadium 6. Ouch! Road rash down the entire leg......8:24 average pace

Late morning run- waited until my Boston Registration was complete. This took forever. 1 1/2 hours of repeated filling out the form then you hit submit and it would return to the same page. Finally I found another link that worked!  7 1/2 muggy miles @ 8:29 pace

3 faster miles this morning- 7:51( 1/2 mile warmup) / 6:45/ 6:45

3 miles on the save a sister 5k course. Lots up hills. Not going to be a PR that is for sure- 7:27 average pace

Same run as yesterday on the Save a Sister 5k course. I really don't like the course. Too many hills to attempt a PR. Today I ran the 3 miles at 6:54 average pace. I did stop a few times to catch my breath and stopped my watch. So this was actual running time only. I would be thrilled if I could race it tomorrow at this pace without stopping...fat chance of that happening.

Ran the Save a Sister 5k this morning. Much tougher course that previous years. Ran a 21:41 which I know I could have done better. My cardio sucks right now! I had to stop a few times and walk, couldn't keep the pace going. When I was running I did well just couldn't hold it. Mostly it was all the climbing for about a mile after the half way point. Ended up 5th overall and 1st in age so that is okay. I should have taken 3rd with a little more push....18 seconds was the difference between 5th and 3rd.

It was a very muggy morning with cloud cover after all the rain last night.

Now it is time to get ready for the Snow Canyon Half in a couple of weeks- Would like to run a sub1:30 but I am not sure if that is doable right now. I will go out and have some fun and see what happens

Early morning run around Bloomington Drive. Went out purposely to run slow and consistent, no stopping. Ended up feeling very good about the run running a bit faster each mile. Still only ran a 8:57 average but that was okay because I didn't want to run faster, just keep it going. I could have gone much farther at that pace for sure. I am trying to get myself in the mode of running without getting myself burned out too early. The 5k on Saturday showed me that I either am too weak mentally or I am going out too fast and paying the price at the end.

Well this week is going to be the start of training for Snow Canyon Half- Mesquite Full. Have 12 days to Snow Canyon and 26 to Mesquite.

Went for an early morning-dark run. It was the first 'cold' day since I can remember. I headed out then turned back for the gloves and hat. Ran over to the Bloomington Hills Park and back. Again today I was concentrating on running not speed. I got the run in without walking at all. Felt strong for the whole run. I need to get this 'endurance' part of running down so that I can then move into speeding it up. Ran the 7.65 miles at 8:52 pace. The last half was faster then the second have but still not fast at all.

I think that I should be doing more runs like this so that my body can adapt better to races.

Another slow consistent run. Went over past Deseret Hills High then River Road past the Post office and trail to home. No stopping along the way today. It didn't feel as cold but I think it was about the same as yesterday...I was better prepared. Average pace a little over 9:00 but that is okay, slow and steady to build the confidence up on the distance runs.

Waited till the sun was up to run, went out at 9am and ran over Tonaquint past St. George Ford to the traffic light then went left on Blackhills drive then back over Tonaquint. Keep a steady pace the whole run, no stopping again. That is four runs in a row with no stopping....major accomplishment for me. The pace continues to be slow but I am feeling stronger on the runs and know that I am doing some good. 8:39 pace- harder run than Tuesday, same effort and faster time.

Ran from home to Sun River over to River Road to the Chevron at Bloomington Hills then over to the path to Bloomington and home. Non-stop run! That makes 5 great non-stop runs for the week. They were slow but consistent.Toady was only 9:20 pace but 2 1/2 hours without taking a break is good for me. I did encounter some neuromas pain in my right foot...I would have gone for 20 miles except for that pain. The legs feel great and had much more int them. I fueled up this morning with 1 glass of water. Had 2 small drinks on the run, one at 12 and the other at 15. Should have taken water but oh well!

This is one of the best weeks of running I have had in a very long time. Taking the pace a little slower has made the training more enjoyable and actually made me feel like I was a runner. Next Saturday will be the test to see if I can move the consistency with some speed at Snow Canyon.

Went out at 9:10 pm after a full day. Went from home past Deseret Hills High to River Road, turned onto River Road and run to the Chevron turned into Bloomington Hills and to the park for a quick drink then onto the bike path and back to River Road. Up to Fast Freddy's turned and ran into town past the temple then to Black Rock road to Tonaquint and home. 9 minute pace. Stupid neuromas kicking in at about 11 miles so the feet hurt like hell till I got home. They feel fine now that I am not running- Good night

Late morning 5 miler. Went out for a continuous run at an easy sustainable pace. Very slow to warm up for first 1/2 mile then picked it up to bring the average to 8:30. held 8:06, 8:03, 7:59 for the next 3 miles then closed the last mile with 7:26- average pace 8:03

Up to Bloomington Drive and the clockwise- 3.78 miles @ 8:03 pace continuous run

Ran the Snow Canyon Half this morning- new course. Love the changes, much faster. Did well with a PR 1:32:46  Had some blister issues at around mile 9. Fatigue got me towards the end but overall I am satisfied.

6:41/ 6:52/ 6:41/ 6:13/ 6:08/ 6:21/ 6:36/ 7:42 first hill slowed down a bit 7:51 took shoes off and put some wintercrest on the feet and  lost some time 7:33 fighting to finish strong 7:45/ 7:52 realizing sub 1:30 wasn't going to happen today 7:39 just get this done, feet are both hurting-blisters/ 7:35 average pace 7:03 course measured out as 13.14

I have been thinking about the race today and trying to compare it to Cedar Canyon. I have decided that Cedar is faster at least for me. Today I ran a much better, controlled, no whimping out and walking race and only beat Cedar by 29 seconds. Had I ran with today's effort I am sure that I would have run 2-3 minutes faster than today. Cedar I could look back and find port a potty break and several walk breaks in the last 2 1/2 miles. Today I did have a shoe break but no walk breaks so 1 minute I could have saved without that break- Also Cedar was 13.03, helps out in the time thing too!

Legs are very sore today. Went out for a short jog to help loosen up. Massage is coming this afternoon. This race really beat up the legs, feels more like I ran a marathon not a half! Going to be tough getting ready for the Mesquite marathon in less than two weeks.

4 1/2 easy painful miles. I went slow just to get the legs working and did okay until I had to go down anything steep. 8:45 pace for the run.

Got to get the legs working again so I can beat them up in Mesquite

Same run as yesterday. Feeling much better but not there yet. I could at least run down the drop offs today. ran a bit faster too- 8:23 pace I waited til it warmed up to 48 at around 12:45

10 miles in the late morning. About half way through I was getting hot.....it was 54 degrees....weird. Took it easy trying to just put in some long easy miles. 8:36 pace

8 Miles over to Bloomington Hills Park and back. Nice and easy out- 9:35 for the first 3 miles then hit it a little harder on the last 5 miles averaging 8:40 for the run. It was a cold morning, about 35 degrees, almost didn't go out....but I needed to get this done so that I can sit in a car all day driving to Salt Lake......

9:52/ 9:14/ 9:11/ 8:45/ 8:18/ 8:14/ 7:57/ 7:37  Just realized that each mile was getting a little bit faster all the way to the end. I feel better about the run seeing this.

Ran before the sun came up. Not too bad this morning, 45 when I left and 42 at the finish. Just nice steady easy miles. Went from home over Tonaquiunt to McDonalds and then up Black Hills Drive to home 8:56 average.

Noon run- went around Bloomington Drive counterclockwise. Took it easy for first mile...gradual up hill then pushed it a little harder to the end. Just 7:30 average pace but I felt good.

Ready or not Mesquite here I come. I decided, at least today, I want to run the first half as fast as I can while keeping the breathing easy. Then hold on for dear life to the end. It worked last year banking the first 11 miles so what the heck......if it doesn't work nothing lost. It would be great to PR again but we shall see what the morning brings.

Let me just say this....the race sucked! Any sane person with half a brain would have stayed home and had an enjoyable day....not me. 

Started out wanting to let it all go for this race, I love the top 10.5 miles. Great downhill run.....I went out 6:36/ 6:34/ 6:42/ 6:52/ 6:55/ 7:13/ 7:32/ 7:51/ 7:50/ 8:03/ 7:56 This brought me to I-15 My neuromas started acting up and I knew it was going to be a hard day, but worse than that the winds were blowing steady 30-50 mph in your face. This lasted all the way to the finish. I have never wanted to quit something more but couldn't. Had someone driven by that I knew, I would have gladly and without shame got in. I ended up taking my shoes off 5 times to massage my feet to take some pain away.

I got to the point that I really didn't care about time at all, I wanted to be done.....so I kept moving. I am totally ashamed of my 4:15 time. Last year I ran a 3:28 Well time to enjoy some winter training and get this ugly race out of my mind......Boston, you better be a fun, enjoyable experience!

Post Marathon run- 8:35 pace

Bloomington Drive-long  7:55 pace

11:00am run around Bloomington Drive. Started out dreading the run with 30 degrees still. Felt pretty good once I got going. Legs feel like the blood flow was slush! 8:06 pace

Bloomington trail to I-15, over the bridge and then along the dirt path on the river to the park and home. 8:12 pace

Nice run early, before sunrise. Stupid Neuromas are killin me. At 5 miles I had to massage the foot then another 4 then after 2. I have got to figure this out, my body is feeling great with the running and now I can't seem to shake this.......8:50 average pace. Ran from home into town by way of Tonaquint up past the Temple then over to River Road by Freddy's. Ran down River road...crossed paths with Marcie J. then to the Post Office then trail to home. 32 degrees

Went for a nice short run up Man of War turned left to Sugar Leo and home. Just a steady medium pace. Warmed up with 8:18 pace for the first mile then to 7:48's then last .55 7:23 pace

Ran Bloomington Drive. 36 degrees-  8:12 pace trying orthotics to see if they can correct my foot issues.

3.55 trying some new "New balance' 1080's Hoping that they might be a good fit for me stupid feet. Doesn't look like these are going to work!  7:55 pace

Back to my old Landreths this morning. I am trying out my orthotics again and they feel better than yesterdays run by a lot. Foot was sore on the sides from yesterday and the right ankle was sore when I woke up. 7:45 pace

8 miles in the dark cold morning. I ran with my new Asics Nimbus12 shoes. Not bad but I still have issues with the feet. The balls go numb on me while running. Once I stop and walk for a sec they start feeling better. This really sucks!

Started out with a slow 9:55  pace and gradually sped up a bit with my last mile at 7:01

3.55 miles around Bloomington Drive- Asics Nimbus- some numbing of the fore foot   7:52 pace

Wet, soggy cool run- 8:44 pace

Went out again and ran the same course with my Brooks shoes. Much better result than this morning's run with the Landreth's. Feet did very well compared to my last several runs-

Another rainy run. Trying out the Brooks with gel in the forefoot. Another painless run. I think this just may be the shoe I work with. 7:44 pace

8:23/ 7:53/ 7:35/ 7:24/ 7:13

Between working on the sandbagging I went for a run in the rain- 7:57 average

Went out early this morning- dark- and ran out to the Dixie Center, had to cross a couple of concrete barriers where they are repairing the bike path by I-15. Continued over to River Road and then out through the Fort Pierce industrial area to the new Highway then out to SunRiver to home. Nothing special just wanted to get some time on the feet. Overall pretty good. the nueromas are still a problem but I managed to make it through the run- 8:53 average pace. I am thinking that for Boston if I can just shoot for a 9:00 pace and have a great time I will be very happy. The more I think about that race I want to treat it like a celebration not a race....

Nice easy slow miles today- I went up over Tonaquint Drive then in to Tonqaquint terrace and looped through the subdivision. Lots of climbing in the first 2 plus miles. Then back up Tonaquint and around Bloomington Drive. Just kept it steady and didn't push much. Ended up with 8:35 average which was better than I thought when the first 2 miles were at 9. Definately not impressive but that is not what I am looking for right now. I am trying to be consistent and without pain. Today was another day without foot pain- hope this is a good sign!

The last 2 days I had some minor knee pain from the 18 mile run. A little sore this morning but once I got running they felt good- Looking at the weather forecast-

May be difficult to get much running in after Tuesday- Going to get very cold with another winter storm on its way. Was hoping to go on a nice long run on New Years Ever Night- supposed to be in the teens that night...dang!

Ran over Tonaquint to McDees then over I-15 to the trail to River Road then to Brigham Road to home. Nueromas hit at about 11 miles. Massaged the foot and not bad after that- 8:35 pace

evening run with new brooks  8:19 pace

4 rainy miles around Bloomington Drive- 8:14 average

# slow cold windy miles up Sugar Leo. 8:38 pace

10 1/2 miles Ran through Bloomington Hills to the Summit and then home 8:37 pace