On the road to BOSTON!

While staying in Ogden I ran from close to Weber State out to West Roy and back- averaged 8:00 going out and 8:20 coming back-

Track and stair workout- after warm up I did several 100 meter runs at top pace. Most of the 100's were at 12-13 seconds.

Beautiful day in Saint George!

Ran with Bill, Dustin and Mike this morning- We ran from Rockville to Dustin's home in LaVerkin. Tough run with a lot of climbing......very honest course with a nice downhill section for the last 2 miles. 7:56 average pace with the last 2.5 miles @ 6:33 pace

Checking out the St. George 5k course- Very honest course, just about the same as last year. Warmed up the first mile @ 8:14 pace then did more of 85% race pace or so, 7:10/ 7:02. The body is still a bit tired from Saturday's run-

Pretty much the same workout as Friday at the track- Warmup/ stairs/ sprints and cooldown

Ran from the temp trail head at the Dixie Center over to St. George Running Center and back- No Garmin today, very labored run, left leg is very tight and needed to keep stopping and stretch

One mile in morning then qut...legs felt like crap. Went over to DSC and did a little running on the track then 12 sets of stairs with more running afterwards.

Started out at Jody's office and ran the long way to DSC track, 2 miles. then did 10 sets of stairs then ran home by way of the trails. mile 5 I worked on speed with .25 miles runs with a break and averaged 6:02 on that mile with the overall average at 7:20. The shin splints didn't bother me today and the legs felt pretty good. Noticing that my left shoe is starting to wear on the outside edge of the heal, most likely why I have been getting shin splints again. I put a little bit of mole shin in to compensate for the wear...I wanted to get 500-600 on these shoes since they are so pricey. Don't know I will make it. the right show looks great and could go the distance easily...

Ran with Mike, Bill, Dustin and Tyler. Dustin, Tyler and myself ran the first 10 of the St. George Half. They kept it easy on me with a 7:52 average pace. This was a good run for me without any walking breaks. cool 25 degree morning

SPLITS: 8:20 warm up/ 7:49/ 7:37/ 7:44 up hill on River Road/ 7:46/ 7:49/ 8:06 uphill on Brigham Road/ 7:41/ 7:49/ 7:50

This was as even splits as I can remember running. It's good to have someone running a steady pace and just try staying with them...thanks Dustin and Tyler

Started out at the Dixie Center and ran the first part of the 5k course then went up to DSC track. I did a few laps then ran 8 sets of stairs another lap with 100m runs down the straight portion then back to the Dixie Center. 7:11 average pace for the run. Very windy coming back 

Did another DSC track workout this morning- I ran a mile then did 8 sets of stairs- more laps then 100 sprints with recovery then one more set of stairs then cool down laps.

Legs are feeling stronger from the stairs. My right hammy is getting much better due to this type of workout. I have had a minor pain i that hammy for several months and today it felt 95%. Doing the sprints are allowing my legs to turn over faster. Once I get through this week I will probably do this workout 2 times a week and focus more on longer runs but for now I would like to run a good 5k on Saturday

Another track workout- warm up laps then stairs, run a set then a lap for 8 sets. Kept the pace pretty brisk at 5:30 to 6:30 pace

Took an easy run through Bloomington to Pilot then over to the Dixie Center Trail Head then back to home. Left leg bothering me. Lower calf has been so tight and the shins are bothering me. 8:02 pace

Went in for a leg massage to work out the calf.....painful is all I can say. Hope it gets feeling better. It has actually been pretty tight since Mesquite marathon.

Ran the St. George 5k course this morning. nothing special. left leg still is in pain. The massage worked it over pretty good. I didn't push very hard not wanting to hurt the leg more, just wanted to go out and run and see how it feels. 7:40 pace

Right now I feel too heavy for racing. I need to drop 10-15 pounds before the Dogtown Half Marathon. I have been hovering around 158-159 all winter and that needs to come down closer to 145sh to be a a good race weight.

A rainy morning for a race. Actually it was not bad at all. After 1/2 mile I could tell this was not going to be my day. At the halfway mark I was still doing about what I did last year but could tell I was losing it. Not that I was going too fast I just flat didn't have any energy! From that point I lost it mentally and ran when I felt like it and took 15-20 second walks whenever I was weak...that was 7 times!!!! I am disappointed with the lack of fight today- Last year I won the age group and ran 1 minute slower this year.

My legs did much better than I had thought they would after all the pain this past week. No pain but also no speed. I think I need a good cheater course with lots of downhill to get me excited again....lol...no really!

Easy run from downtown to home- 6 miles @ 7:57 pace. Just not feeling 'IT' lately. I think I will back off for a week and take it real easy not many miles , just remove myself from running so much to build that desire again.....

Ran over Brigham Road to River Road and out through the industrial park. I veered off on the old road and then out into the desert for some trail running and hiking up a large hill to the top for a great view. Ended up coming out on the new highway down to SunRiver to home.

I cannot believe how crappy I feel now running. I do not have any endurance.....I just went out and enjoyed my time out in the beautiful 55 degree day.

8:17 average pace for the run. 

Ran on the SGM course this morning starting 12 miles up from the church. Bill and Mike dropped me off so I ran this by myself.

8:11/ 7:26/ 7:22/ 6:49/ 5:52/ 6:53/ 7:04/ 7:13/ 6:59/ 6:42/ 6:44/ 6:19  average 6:58

This is a run that I needed to have mentally to let me know I can still run. This past couple of weeks have been brutal for me mentally and it felt good to have my downhill course to give me a lift.

Nice positive run this morning. It was good to string to good runs together, makes up for some crappy weeks. Ran the trail to the Dixie Center and back- 7:58 average pace

Started at Jody's work downtown and ran to River Road to the trails, Dixie Center to home. First mile warmup @ 8:24. Then ran a mile @ 6:50, walk for 30 seconds ran a mile @ 6:20 then break. Continued my run to home with 1/4 mile runs with 20 second walk the rest of the way home. Mile 3 @ 6:30 Mile 4 @ 6:19 Mile 5 @ 5:41 Mile 6 @ 6:39----- average pace for the run 6:44. 35 degrees

Afternoon run- On the trail out and back. Started out for first .30 mile @ 8:40 pace then started to up the pace. I saw someone on roller blades about 200 yards ahead and decided to try and stay with them. I actually caught them and passed by. That was fun! I noticed that I was running in the high 5's and low 6's at times and thought I was going much slower. Kept this run short- Average pace for the run 6:49

I am liking how my turn over is getting better and getting more relaxed, now I need to get the endurance with the turn over and I will feel real good....

Ran most of the Dogtown half course this morning- I cut out the Majestic Road portion. Overall I felt ok about the run. I started out the morning with stomach issues and spent most of the morning on the toilet before going over for the run. Now that I am back home, more of the same! Yuk!

8:07/ 7:01/ 7:01/ 6:54/ 6:55/ 7:41/ 7:47/ 7:20/ 8:39/ 8:40/ 7:11  7:26 average pace.

Nice afternoon run in 55 degree weather! went out very slow 8:40/ 8:20 for the first 2 miles then started working on making the pace a bit faster, ended up with an overall pace of 7:53. Last 2 miles were 7:11 and 7:03

Late morning run- ran the trail over to I-15 past Pilot then to Man of War to home. Nice easy start but feeling good today. After 2 miles started to drop the pace down ended with the last mile @ 6:23 pace overall pace @ 7:38 for the run.

Ran up through Bloomington to Desert Hills High then into Bloomington Hills to the park then back past the Pilot station to Man of War to home- nothing special other than the beautiful 60 degree weather. 7:54 average pace

Got up for an early morning run. I haven't been out for a dark run for a very long time. It actually felt great and a good change of pace for me. It was 37 degrees so it was perfect.I went out very slow, 9:30 for the first mile and just gradually dropped the pace down. The last 6 miles I kept a steady 7:31 to 7:28 pace. 8:06 average pace for the run

First run in a week- sick all week  7:34 pace

12 miles early this morning. Went through Bloomington over to River Road then left to Riverside on to the trail back to home. 8:10 average pace

AM: 10 1/2 miles in the dark cold morning- 26 degrees. 8:25 pace

PM: Early afternoon, 50 degrees and sunny! 10 1/2 Miles @ 7:50 pace

6 miles @ 7:15 pace

Evening: Ran tthe Dogtown 9k course with Wildbull and Bear- 8:01 pace

What a beautiful day for a race! This is not the easiest course but a good one to test you. I went out this morning with the hopes of being around 1:40. I went out with a good fast pace and then backed off a bit as I got into Hell's Canyon.The hills come at you after 6+ miles and they haunt you until around 2 or so miles to go. I felt really good today on those last couple of miles and was able to keep a good solid pace, fighting off the negative thoughts and tried to catch a few people in those miles....I was able to catch several and that felt great. My push to the finish for the last couple of blocks was at 5:15 pace, so I still had something left in me.

SPLITS: 6:37/ 6:50/ 7:39 taking in fluids at the first aid station/ 7:14/ 7:47/ 7:42/ 8:17 heading up Damn Road/ 7:00/ 8:06 getting tired/ 9:06 fighting to get over Majestic and Noble drives....lost of walking here/ 7:40/ 7:20 trying to bring the pace down and catch some runners/ 7:19 holding on for dear life...lol 7:35 average pace.

For a course that has several up hill portions I felt like I accomplished what I needed to, could I have run faster, of course, but I also wasn't trying to break any records. I wanted a solid effort and i feel I got that- I will wait until American Fork Half to go for the big PR!

nothing special- ran from Jody's office in St. George out  to River Road to the trail, Dixie Center to home- 7:54 pace

Afternoon run from the top of Snow Canyon down the SGM course and continue down Bluff to the Dixie Center to home- Tough headwind most of the run but much worse from the Dixie Center to home, at least 30mph, kicked my butt trying to maintain the under 7:00 pace, last mile was at 6:51. averaged 6:55 for the run

A great day for a run. I got out with 26 degrees and it felt ok and it seemed to warm up pretty quick. It was 42 when I got done. Ran up Dixie Drive to the Ball fields and looped around and then back. I was running on the Lake to Lake course on the way back. I took it easy going out at 8:20 average and ended up with a 7:55 average for the run so I brought the pace down  to around 7:30 for the second half of the run.

The legs and body feel great, the feet do too and it has been awhile since I could say that about the stupid feet. The KT Tape Pro is working great with the Neuroma taping.

AM nice temps today......going for 72-75!

Ran from downtown to River Road to Dixie Center to Pilot to home- 7:44 pace

Ran out to River Road and back. Went out nice and slow and kept the pace consistent all the way to River Road (8:30) then brought it back home picking the pace up and holding 7:15 to home. This is one of the best comfortable runs in a very long time. I found with a flat course I could easily hold 8:30 for a long time......just a nice cruising pace. The 7:15 was solid and actually felt very good once I got the breathing leveled out. 38 degrees

Night run over to the Dixie Center and back the longer way-

Afternoon: Ran up to Desert Hills Middle School then over to the park in Bloomington Hills then returned back- 7:55 pace

Ran from Laie, Hawaii to Turtle Bay Beach and back  7:58 pace

running on Hukilau Beach in the hard pack sand

Will talk about it later-  Spectrum 10k....terrible day for me 48:55 Ran up the canyon to the start, raced and then ran back to the car- Calf issues.

7:55 average

7:48 average

Over to the DC and a mile beyond and back- 70 degrees...love it! 7:44 pace

Over to the DC and back   60 degrees at 11am  8:15/ 7:26/ 7:22/ 6:40/ 6:25   7:17 average pace

Ran with the club this morning....well at least I did for the first few miles then I lost them in the dark. It was a great early morning run with great temps for an early run. Averaged 7:42 pace for the run. Calves acted pretty good today. They feel like they are finally loosening up.

Over to DC and back. Started off very slow and gradually built the tempo. First mile was 8:50 and the last was 6:23  average pace 7:42

8pm: 3 miles out and back on the trail- 7:14 average pace

Ran over Tonaquint Drive to the park then extended toward Green Valley to the park and back- Last mile was 5:50  with the average pace @ 7:23

Over past Desert Hills High to River Road to Dixie Center to home. 8:01 pace

Over to the 2 churches by Desert Hills High and back. 7:25 pace

Ran from Downtown to River Road to DC to home. Legs felt fast today. I would look down at the garmin and would be thinking I was running 8sh and I was at 6:30 or so....weird. The calves were looser today, that may be why. Right hip hurts and I don't like that, it has been bugging me since Saturday....  6:50 average pace today!

Over to DC and back. Right hip/glute still very sore. Didn't push it too much today but still had a 7:17 average.

Same run as yesterday. 7:35 pace  left shin is very sore today...lower than I have had before. Right hip a bit better today but I can still feel it when I am running.

Ran up past Desert Hills High thru Bloomington Hills to the Park then back on the trail to River Road to Dixie Center to home. 7:23 average with several miles in the high 6's. Right glute wasn't too bad until about mile 8 and it started hurting so I slowed down and it wasn't too bad again. I guess I should stop pushing the 6's and let this heal.

Went out for a 3 mile speed walk to loosen up the right glute. Ended up with some jogging after 1/2 mile then went to running easy. Got out about 2 1/2 miles and Hooper came by going the opposite direction. Ran with him for about 1 1/2 to 2 miles @ 7:45sh pace. The glute felt pretty good at that pace, glad he came by!

Taking it easy over the weekend to get this thing feeling better.

DC and back- re aggravated the hip......8:12 pace

4 easy miles after several days off. Right hip is feeling a bit better. About 2 miles out it began to get painful again and just took it easy. Dang thing! 8:33 pace

Ran out to the middle school on Riverside Drive and back- 8:20 pace. Hip doing much better after treatment this week-

On the trail and back- 95 degrees-----not much of a run, way too hot  8:20 pace

Over to the DC and back by way of the Pilot station- 7:58 average pace.

Hip is 80% calves are tight as rocks. they finally loosened a little bit

the last two miles-

Did the relay for life this year- Had set a goal for 75 miles but other plans came up- I was in charge of a Luau for 150 single adults on the same evening, that took me away fro 5 hours, plus all the set up etc. wore me out. Left early for a rugby match and missed the last 4 plus hours. Didn't feel all that great with this event, I am not in very good shape right now and need to get back in to it soon!

7:30 pace from Downtown to home

Trail/pilot loop  7:49 pace, calves still hard-------

Early: Ran out around Sand Hollow until the start of the Ironman.

Evening: Watching the Ironman noticed Danny Holt on the course and ended up running 5 1/2 miles with him to the finish, wasn't dressed or planning on running but had a great time on the course

DC and back- Started out very slow 9:31 pace for the first mile, then gradually worked the pace down. Ran without a break to the DC and then got water then to home. Last mile was 7:13  *;23 average for the run. Felt pretty good, calves were fine-

Ran out towards the airport 9 miles and back- very slow going out, at 7 miles averaged 8:50 pace. ended up 8:18 average for the run.

Up Man of War to Pilot to Bloomington Hills (Park) then to River Road up to Riverside to the trail to home. 8:09 pace, very tired after the run yesterday, got out too late too, got a bit warm

Up past Desert Hills High to River Road. Turned into Bloomington Hills to the park then over to Pilot to home  8:13 pace

6am run: over to DC and back the long way. 8:19 pace legs are pretty lifeless today, big jump in mileage this week.

16.50 miles this morning on the St. George Marathon Course. Ran with the bull, and bigfoot. They were taking it easy on me today....Started at the top of Veyo hill and meet up with them 2 3/4 miles down the road. Averaged 7:23 pace for the run. Last 3 miles were at 6:35/ 6:47/ 6:22 pace. What a beautiful day in St. George!

This is the biggest mileage week for me in a very long time. I need to get out and add another 1.35 miles on today sometime to make it and even 70 for the week-

Downtown SG to home- shortest distance. Felt like crap to begin and finally got it going after 3-4 miles  7:46 average pace

4 easy miles around Bloomington....taking a break for a day or two and then decide if I will run Huff to Bluff Marathon.

Ran the Huff to Bluff Marathon- DNF foot issues would not allow me to concentrate on the run and my pace continued to slow to the point where I know I could finish but I wasn't going to gain anything from sticking it out.

19 mile bike ride @ 19 mph

easy miles- foot issues are still around----- 7:30 pace

slow run, picking it up at the end 8:22 overall. foot is a bit better today

14 miles out and back on the trail to Washington. 7:46 pace very windy on the way back!

took a break for a couple of hours doing yard work and then went for a very windy 21 1/2 mile bike ride

Ran from home up Dixie Drive to Sunset to Bluff to the Dixie Center to home- 7:49 average pace. Fastest 2 miles were the last two as the legs were actually feeling pretty good at the end. The feet are doing better today, went back to my walk-fit orthotics for saturday and today and they have helped a lot.

Tack on a 26 1/2 Mile bike ride @ 17.9mph

19 mile bike

19 mile bike

16 mile bike

early morning miles 6:30am felt like crap running but I did finally get out.

Early morning run with Wildbull and Bigfoot- Legs are very tight! When running things felt pretty good but I couldn't maintain pace very long due to the tightness of the calves and quads. (approx. 7:20 pace)

Signed up for the Utah Summer games 10k and 5k next weekend...hoping that some running in the high elevation this next 4-5 days at our family reunion will help get me ready. The following weekend is the American Fork Half Marathon

4 miles after a week off being sick with flu......7:51 pace, not even close to ready for the Summer Games 10k tomorrow morning and the 5k on Saturday!

5:45pm  12.25 miles down Snow Canyon park to Mikes home in Santa Clara- HOT!!! 98 degree temps

25 mile bike ride

Woke up at 3:45am to get ready to drive to Cedar City for the Summer games 5k. Perfect weather this morning. Went in to the race just to have a good time and finish. I ran my 3rd fastest 5k and really took it easy, even took walk breaks 4-5 times in the last mile......Ran 20:53, 10 seconds slower than last year, 28 slower than my PR. I really hope to be healthy and not be coming off a week of sickness before this race next year.

I love this course.

AM 4 miles running around Bloomington- very slow first mile in the 9's then pushed a bit harder and needed up with 8:11 average for the run.

Went out for a 20 mile bike the first 10 miles easy but steady 17mph then pushed on the way back to keep everything above 19.

21 mile bike

5.40 run then 21 mile bike @ 18.2mph

16 mile bike @ 18mph on the bike path, 4 1/2 mile run @ 7:30 pace then 16 mile bike @ 17.3mph

Splits: 7:58 warmup/ 7:39/ 7:08/ 7:02

Ran the first 7 1/2 miles very strong then my left foot started in on me and I was not mentally tough to run through it today. Enjoyed my time even though I didn't finish strong. At 7 1/2 miles I was at 6:45 pace...then from there on out it wasn't pretty

19 mile bike to flush the sore legs out.

16.5 mile bike @ 4:30pm, 100 degrees and 30-40mph winds!

AM 11 miles out on the path to the Dixie Center then around to the Larkspur Park back to the trail, Pilot Station to Man o War to home. 7:48 average pace

AM 19 mile bike ride

20 miles on the bike

Ran early in the morning and met up with the running club after 9 miles and ran a couple with them. Then biked 26.50 miles came home and had breakfast then out again on the bike for 23.50 to end up at 50 miles for the morning.

2:42:00 Ran with the St. George Running Center, Steve Hooper Abraham Lincoln Annual trail run. Overall a good run for a trail. A couple of big hills that I decided not to run but walk fast. So I walked about 3 1/2 miles worth of hills, and still ended up with 9:28 pace which included water break etc. I slightly rolled my ankle as I was looking ahead to see 4 guys about 2/3 mile ahead and was concentrating on them to see if I could somehow catch them. After the roll, I started cramping from the quick reaction. I could only run about 1/2 mile before I would start to cramp and had to stop and walk it out a bit then run again til another cramp. I was keeping around 7 minute miles when I was running which was too fast for cramping but I just wanted to get finished. Ended up as the 15th runner to finish the run out of approx. 50 runners.

20 mile bike to help the legs get rid of the pain from the run yesterday. 18.2 mph average

9 miles out to the post office and back (8:05 pace) then the same 9 on the bike-  

10 mile bike, 5:45pm 108 degrees  20mph

22 1/2 mile bike @ 18.5

Dixie Center and back  8:20 pace  hot and muggy at 5:30am

Dixie Center and back  7:40 average pace  cool morning with heavy air!

Bike 16 1/2 miles

bike 32 1/2 miles

Ran the St George Course to the Stake Center  7:44 pace   feet had issues at 8 1/2 miles

Got out for a late morning run after the rain- very humid- recovery run from Saturday's 13 downhill miles. felt ok, not great 8:00 pace

Early morning miles on the trails to River Road then to Bloomington Hills to the park to the Pilot Station to home. 8:35 pace

18 1/2 mile bike

Dixie Center and back 7:14 pace

Terrible race for me as I had foot issues after 6 1/2 miles after having a great run to the point on target for a PR.

Bloomington Drive w/o garmin but running at approx. 7:45 pace

22.50 mile bike

23.60 mile bike

Home to Dixie Center up Tonaquiunt

11 slow miles this morning 8:50 pace- just felt good to be out this morning and not think about anything! Tried a new taping method from Kt tape for my neuromas....not too bad, I will try this for awhile and see if it helps the pain.

Rexburg, Idaho

11 miles running then biked 25.50...took a break and then 6 miles running and 17 miles biking...my birthday exercise

5.5 run  12 bike

ran the SGM course this morning- not too bad but the stupid feet are a continued problem on the longer runs.......7:45 average pace

25.5 bike

18 miles- ran from home up Dixie Drive to Snow Canyon Parkway to Bluff to the finish line to home- slow miles 9:00 average no foot issues but the calf bugged most of the run. I really should have stayed home but I really wanted to get this run in. Massage and other work yesterday on the calf. First run of over 7 miles that I didn't have issues with the neuromas.......hoping for good things!

35 biking

16 biking

5 miles on the trail- tried out the new Altra's felt better than I thought they would feel for the first run. 8:30 average pace. The calf is about healed....slight pain so I kept the pace nice and easy, looking forward to putting in a long run tomorrow and see how well it is healed.

PS I went over 1,000 miles for the year with this run, not as many miles as previous years. Goes to show me how being motivated pushes you to do things that are hard. I have had a serious lack of motivation to run this year. Hopefully my Boston Qualify time is enough to get me in to the race in April....that is the motivation I need now!

18 afternoon biking miles

Great run this morning- It is always good to have a confidence booster run. No Neuromas! I did have calf cramping at 4 1/2 miles but that went away once I got my gatorade in the system. 7:57 average pace...nice and controlled, consistent run

Followed the run with a 16 1/2 mile bike.....now maybe a 16 1/2 minute shower???????

15.25 miles on the bike

morning run to DC and back- 8:12 average pace- nice and steady, no walking. Started to rain as I finished up the last 1/4 mile.....felt great

Went back out after an hour----it was raining and a fun run 3 miles

29 miles biking

DC and back- ran a bit with Hooper  7:40 average pace

DC and back 8:07 average pace, body is starting to feel about 90%, now I just need to feel the energy!

Ran down the course from just above Veyo to the church- Perfect running temps. Tries to keep it under control today and have an enjoyable run. First 4 miles were around 8:40 pace and ended up with 7:31 average for the run. No NEUROMAS or calf issues! I was considering extending the run to 20 but decided to make sure it was a positive run.

Next week is the Big Cottonwood Half marathon..... should be a fun one!

I was just looking at my Garmin and found that the last 13 miles my average pace was 7:08 pace. I did make a few stops to get drinks etc. so it wasn't like a race but very encouraging that my pace was this good. I never looked at my pace while running- just went with the body and tried to catch people on the course or try to stay with those who came by me.

16.50 miles on the bike

Track workout including 11 400's, kept the pace between 6:30 and 7:10, a few laps pushing the pace faster for 200. It was fun with so many out on the track this morning- rode the bike to the track and back- 12 miles

DC/ Tonaquint loop 8:07 average pace

16 biking miles afternoon

Report later after I get official results-

Ran the race that I wanted, started out 15-20 seconds slower than goal.....then eased into faster pace, felt AWESOME down a very steep course and at mile 12 I was having pain in the left calf. I stopped and stretched and moved out again gradually building the pace, right on schedule to break 1:30! A 1/2 mile to go and I felt a little pop and that is all the running for the day, walked to the finish and still had close to a PR by I think a couple of seconds..........Conditioning feels much better and the body feels great after the long drive home....except for the left calf, hard to walk!

Downloaded my Garmin today/ Splits: 7:11/ 6:55/ 7:20/ 7:04/ 7:19/ 6:50/ 6:24/ 6:23/ 6:55/ 6:28/ 6:35/ 6:43/ 9:23/ 13:18

At 12 miles I was at 1:22:08/ 6:50 pace on course to run 1:29:45 Then the trouble began with the calf. This is being posted 6 days since the race and I am still not running. The left calf had a tear for sure and have had several treatments to help in the recovery. I am hoping to run again before the St. George Marathon in a week. Sucks not being able to run!

NO RUNNING THIS WEEK-- Had my left calf get injured on Saturday. There was a pop so I know its more than just sore. Lot's of therapy, massages, minerals, amino acids etc. this week and biking.

16 miles biking

16 miles biking

18 miles biking

15 miles biking

22 1/2 miles biking

Calf is feeling much better but I can tell that the injury has not yet healed. I can walk fairly normal now so that is improvement. The plan is to go out on Wed or Thurs for a few miles to see how it feels and hope for the best!

17 1/2 miles biking

Not much to say other than I completed the race without re injuring my calf

2 miles walk/ jogging and 8 miles on the bike

Ran over to the race and back

Ran a steady race- nothing special- still don't have the lungs back yet.

7:25 pace to DC and back

Started at Ledges overpass and ran to the top of Snow Canyon Park then back, 8:49 pace up and 7:14 pace down

8 miles thru Snow Canyon- 7:12 pace  first 3.10 @ 19:59

Not much to say about this race. I am not in race condition! Had a good first half and then fatigue set in- The left calf is not fully healed and it had pain so I didn't want to push any pace the last 5 miles.

Easy 9 minute miles up past Deseret Hills thru Bloomington Hills onto the St George half course to Dixie Center to home. Left calf very sore.

4 8 minute miles- calf is tender

same run as Tuesday- just a bit slower- trying to take it easy on the calf- had a massage on Tuesday, somewhat better today

Fun Jive Turkey half marathon-

8:38 pace-  32 degrees

8:34 average pace to DC and back  47 degrees

Desert Hills, Bloomington Hills loop  8:32 average pace

Ran out to the industrial park in Washington then back  9:02 pace

night run looped tonaquint drive to dixie center on the trail to home. 8:24 pace

Ball field pond to the guard shack @ snow canyon and back  8:00 average pace for the run

Ran over past Desert Hills High to River Road, went north to Target then back tracked to Riverside Drive to the trail over the river to Pilot to home. I did not stop or walk for the entire run....haven't done that for a very long time. 9:12 pace  30 degrees

23 degree morning run from the dog pound in Washington and up over Tonaquint Drive to home. Nice steady run without walking, stopped at the DC for a bathroom break but other than that things were good. 8:36 average pace. Love running in the cool temps!

12 solid miles this morning. Started at Sunrise tire and ran in to town up to the Red Cliffs trail to Bluff then down Valley View drive  to Tonaquint to home. Not one walk break or water stop. 8:44 average pace for the run.

Fun race this morning- bakers dozen in Hurricane consists of 4 laps and at each lap you must eat at least one goodie (cupcake, doughnut, cookies etc.) The first 1 1/2 miles are minor up grade a potion of it in the dirt, then back to the finish-start downhill. I went out just for a consistent run without pushing any speed. I hit 8:04 pace for the run and couldn't be more happy. Way off of a PR but that was not the purpose of the race. First of all I can count about 7 minutes at the 'sugar shack' then two sections of soggy running in the dirt. I ran each lap without my typical walking breaks. This makes 4 runs of over 9 miles that have been walk-free!

It feels good to actually feel like a runner. The plan is to keep this up and then as January/ february come along I will start working a little more speed into the training.

night run: around Bloomington Drive over Tonaquint to the Dixie Center back to the trial over to Pilot to Man of War to home. Another great slow run without walk breaks! 9:18 pace

Fun race out by Sandhollow- Trail run for the most part with some good climbing at times 26 degrees at the start

Tried out the new Altra- Torin's this morning. They feel real good, just need to get used to running in them. 7:57 pace

18 mile run to complete the year