On the road to BOSTON!

3.80 miles for the first run of the year. I am still not 100% but had to get outside.  8:30 pace around the Bloomington Drive loop

5.40 miles  8:29 pace

16.00 miles- early morning started at 18 degrees and dropped to below 15 by the river. Ran over to the Dixie Center and then continued on the St. George Half Marathon course. 8:40 pace- slow but steady- felt very good about a consistent 8:30 pace for the first 14 miles then the body shut down and was ready for some nutrition and limped in to the end.

6 miles from downtown St. George over Tonaquint to home. Fell on a dirt section and shoved a rock under my thumbnail. Bent the nail straight up and is not a pretty sight. I still had to run 4 /2 miles after that to get home.  8:14 pace   15 degrees

cold morning run- 20 degrees

same run as yesterday- a little faster

5.40 miles in the early afternoon- 7:49 pace  47 degrees

Nice steady workout race.

6 morning miles from Dixie Eye to home 7:42 pace

4 afternoon miles around Bloomington Drive- 7:33 pace last 1/4 mile @ 5:24 pace

Dixie Eye to River Road to trails Dixie Center to home, 8:04 pace sluggish today

Sunrise tire over the red cliffs parkway to snow canyon parkway down to mickey dees on Sunset back to St. George  7:59 pace

Shortest rought from Dixie Eye to home 5.40 miles. Nice and steady 7:59 pace- didn't feel like going out but glad I did- best run of the week

Light rain: Over to Sunriver to River Road to Brigham Road to home. Slow grind it our run. Biggest mileage week since May!  8:50 pace  I didn't take any nutrition, water etc and that hurt the run. Ran out of steam after the first 7 miles of mostly up hill running.

to Hilary's new home and back

8:06 pace

Same run as Wednesday- This time I warmed up for 2 1/2 miles then started moving my from 8-8:30 to around 7:00 and going hard for 1/2 mile at a time eventually working the pace to 6-6:30 pace for 1/2 miles repeats for the last 3 miles. Legs felt strong- quick today just didn't have the holding stamina at that pace. Felt good nun the less.

2 runs this morning: Got up early for a run around Bloomington @ 8:12 pace trying to wake up...5:30am.

Ran with Wildbull and Bigfoot down Snow Canyon to Santa Clara. First 5 miles averaging 6:51 pace which included 7:45 warmup mail. Then kind of coasted the last 5 miles to end up with 7:14 average pace for the run. Felt good. The downhill was sweeeeeeet and the few hills I tried to push the pace into the low 6's and was able to for the most part. Legs are feeling strong.

Easy steady run from downtown SG to home. 9:00 min warmup mile then decided to focus on keeping the pace under 8:00 for the remainder of the run. I ended up with a 7:55 average including the 9 first mile so I accomplished that goal and had a lot of speed left in meas I ended the workout with a 3/4 mile burst keeping it under 7, with the last part down to 5:10 pace.

Taking the warmup mile off I averaged 7:24 pace

PM added another 4 1/2 miles on the Bloomington trail- 7:45 pace and 61 degrees

Forgot my garmin today- Ran from Dixie Eye up Diagonal to Sunset to Valley View to home-Based on the clock I ran approx.8 minute miles- slower at first but had a strong finish

Dixie Center/ Tonaquint extended around Bloomington Drive- 8:06 pace for the run

Out to River Road overpass and back- 7:57 pace

Light rain as I head out the door....5 minutes later I am in a hail storm....pretty cool. The legs felt pretty fresh this morning after the long run yesterday. 7:45 pace just steady...

Working on 60 miles this week, should get it easy with a good run in the morning.

Started at the church by Washington Damn Road and ran up to Coral Canyon and then back down. Made a few wrong turns that made for extra climbing....got to the top and noticed some guys running about 1/2 miles ahead and worked hard to catch them going down the Dogtown course. Finally at the bridge at the bottom of Washington Damn Road I caught Lindsey Pugmire and 3 others. I had to push the pace to catch them and then work hard to stay with them to the car. Last mile was 6:21 pace. Overall a very good run. Going up was hard and slow 8:45 pace and I ended up with 7:59 for the run. Legs and breathing feel awesome! Now I just need to get the right foot feeling better with the Neuromas. Really started hurting at 13 miles when I was done....I feel right now that I can PR Boston in 9 weeks if I can keep my foot under control

Dixie Eye to home the short way- easy consistent 8 pace

PM  6 miles over to DC and back with added hill climb  7:45 pace good run!

Dixie Eye up Diagonal to Sunset to Dixie Drive back to Bloomington extended around Bloomington Drive  8:05 pace 31 degrees- forgot gloves......chilly!

Over to River road by way of the trail and back. Going out slow and trying to just maintain 8 pace after 3 miles someone passed me doing around 7 pace and so I tried to stay close and from that point I kept the pace mostly around 7:30 to 7:45 for the rest of the run   averages 7:57 for the run.  28 degrees

to dixie center then extended to River Road to Bloomington Hills larkspur park to home. Very slow sluggish run for the first 5 then finally started to wake up. 7:49 pace overall....8:20 the first 5 miles and then closer to 7:20 the last 5

Same run as yesterday- different approach. I just went out slow and grinded it out and kept the pace under control without any pushing it. Averages 8:15 for the run and the pace was very consistent all the way. This was supposed to be a simple, short, get rested day for the long run/race in the morning......I will see how the conditioning goes as my mileage is getting up there for me. I am around 52 miles for the week so far and look to add 13 to 18 tomorrow morning.

5PM went out for 4 more miles. First 2 just went along at 8 pace then I did a mini speed workout....sprint for 60-90 seconds then take a 60 second break then continue. Usually would hold 5:45 pace for the 90 seconds.  Felt good   61 degrees out and sunny.

Tough course to run- We ran from below Sand Hollow up the monster of a hill and back- Took 3rd overall by getting beat by a very experienced running- Joe and a 19 year old. I ran 2 warm up miles before the race-  Not a fast time but for the course I feel very good about the effort- 7:55 pace.

Up Brigham Road to River to the Southern parkway/ Sunriver to home

Easy run 8:15 pace

Ran over to the Dixie Center then decided to extend out to River Road. Once I got there I was feeling good so I extended down River Road past Deseret Hills High to home. This allowed me to run some hills while I was somewhat fatigued. The run wasn't fast but it was very consistent and I tackled all the hills from River Road to home without taking any of my usual walking breaks.  8:22 pace in the rain!

Ran left on Bloomington Drive then up of Tonaquint to the Dixie Center extended to the Doctor's Fee Clinic and then back home by way of the bloomington trail  8:20 pace

Nice easy steady non stop run out to river road on the trail, looped the river to home- 8:18 pace and could have kept it going much longer. I was hitting my threshold on nutrition and would need a gu etc. at this point to keep the pace even. Hamstring is feeling better today but didn't ever push the pace at all, just wanted to get even easy miles on it.

After the half marathon tomorrow morning I will be above my high mileage mark for over two years or more. Body is feeling great and my confidence is growing for Boston-

Went in to this race just wanting to have a nice training run. I didn't ant to agravate my hammy so the goal was 1:40. Went out under control and the legs were feeling spring. I went out steady 6:45sh pace and decided to hold that pace or close to as long as I could......I have never felt this strong for a race, especially since I had no expectations. I feel like a runner today!

Took 2nd in my age group but more important I feel great and this is at the tail end of the biggest mileage week for me in over 2+ years. I feel fresh and could go out for another run right now easily!

Life is great! Bring on Boston

Ran over to the DC and then ran with the club 6 miles then back- total of 11.40  8:20 average for the run- just kept it an easy recovery run- body feels great after the race on Saturday-

on the 6th mile I dropped the pace down to 6:30 for 3/4 miles and felt fresh....

1PM  8.60 miles running almost the same course as this morning....just cut it short a bit....7:55 pace,  20 for the day  new altra torins for this run

AM  12 miles in the new Altra Torin's  Best shoe I have even worn- I wear them all day and also for running-

Ran from Dixie Eye up Diagonal then up Bluff to Snow Canyon Parkway then down Dixie Drive to Tonaquint to home. Body is worn down this morning as I kept the pace very slow- I was also fighting headwinds for the last 7 miles of the run-  8:30 pace

AM ran out on the path 5.5 miles and back- pace @ 7:42

PM ran on the path again 3.6miles out and back- I had a nice run going and at mile 3 ran in to Dan Woodside and talked for a bit. I continued up the path a .60 miles and then back- he headed for home. I missed catching him by one house length. Pushing the pace for a nice tempo run. Averaged 7:15 pace for the 4+ miles closing the last .4 miles at 6:10 pace. 7:32 pace for the run

On the trail to River Road then to Larkspur Park to home- Nice and easy recovery miles @ 8:29 pace

PM 6.20 @ 7:59

12 miles running- started at maverick in Washington and ran home, nice easy pace 8:19 average-

21.60 non-stop no breaks no walking grind it out running. I have to say this was the most positive training run in my life. I extended my planned 18 miles to hit the century mark for the first and probably last time in my life. I was running stronger on the second have by far as I took it very easy through the climbing.

I ran from home out to SunRiver to River Road. I continued down River Road to Riverside then on to the trail to the Dixie Center. I continued to Bloomington and then around Bloomington Drive. I still needed another mile so I continued past the Country Club and then turned for home.

Pace was not important at all today and ended up with 8:48 average. The first 7 miles was all up hill at 9:30.

Foot issues on the right foot started a bit at 11 and then went away until 15, I just gutted it out and did okay. Now it is time to drop back in mileage and save the body for Boston in 5 weeks.

Later in the day....I realized that I had two different insoles in my shoes and the foot that was sore was one that had some additional support for the arch......note to self, do use the additional support.

Ran over Tonaquint to the Dixie Center out past the Summit around the hill to Clyde's home to Desert Hills to home- easy consistent 8:23 pace

Ran from Dixie Eye over to the Mall, then down the trail to Foremaster and up over the hill down to River Road out to Brigham Road to home- non stop and a lot of hills 8:15 pace

Out and back on the trail- Went out 60 minutes and returned with about a 15 second negative split-  8:01 pace

Night: 9.20 miles in the dark-8:42 pace

slow miles- Recovering from the 24 miles yesterday

On the trail out and back 8 miles total- 8:05 average  Worked on negative split- 3:20 faster coming back or 50 seconds a mile faster pace than going out. Light rain and head wind going out, heavier rain coming back....pretty drenched!

71 miles for the week so far- looking for 20-22 tomorrow morning....maybe 5 this afternoon depending how I feel and the weather.

3.25 in the PM @ 8:00 pace

Ran from home on the bike path out to Sullivan soccer park then up to the park at the top of Coral Canyon.I arrived just as the running center got there for a 13.10 run. Rested for a minute then off with them back home. Ran in the rain and wind and dark going out and was at 13.10 miles with 1:56. Took of with Steve and Carl for the first 4 miles hitting around 6:45 pace on 2 of the miles then let them go. I ended up with a 3:39 for the 26.25 miles.

Great week this week! Confidence is up for Boston and a PR

AM  ran up over Tonaquint to the Dixie Center taking it easy- feeling pretty fresh considering the tough 2 weeks and the 26 mile run on Saturday- Ran in to Clyde and ran with him for 1 1/2 miles with a pace the seemed very controlled- was 7:09 and 6:49 pace. Turned around and headed for home on the path and kept the pace in the low 7's to home and ended up with a 7:27 average pace for the run including the first 2 miles @ 8:32 and 8:15

Body feels amazing coming off the hard training- now I am cutting back this week to 60-65 miles for some healing and then bump back up for an 80 next-

Ran from Dixie Eye up Diagonal to Snow Canyon Parkway. Then over to the Ball fields turned and headed past Snow Canyon High into Santa Clara to the City Hall. Went back home through Country Lane to Tonaquint- Kept the pace steady, not pushing much until the last 2 miles and wanted to get the legs moving a bit faster. Average pace for the run was 8:0.

Body feels great- just a little tight in the calves. Both feet are getting some hot spots right at the ball....need to work that out so I don't get into blisters.

Got my number for boston- 13363- My goal is to finish in the top 9000 so I need to be able to have a lot of  'road kills' LOL  in 2011 I qualified with a time 1 minute faster and my number was 10935- so the overall field must be faster!

AM 8 1/2 miles out and back on the path- warmed up at 8:40 pace for 1 1/2 miles then started a marathon pace or under run to the finish. Overall pace was 7:39 so I accomplished my goal- I need to run 7:49 to meet my goal of PR @ 3:25:00---I felt very relaxed running 7:40 pace and under that wasn't hard just a bit more focused is all.

Trail out and back- over to DC slow 8:00 pace then headed back and went over the foot bridge to the top of the hill and did the climb 3 times with an average pace of 7:25, legs felt very light going up. Came back over and finished the run to home. I stopped and ran with Dan Woodside for the last mile at 9:00 pace and finished with 8:02 average for the 6 miles-  55 degrees @ 9:30am

PM didn't get enough rest between runs- went out on the trail to River Road crossed over to the other side to the path and home- 8:29 pace, didn't get enough hydration either with the 79 degree sunny afternoon-

Ran on the trail looping the river from the Dixie Center with Matt Harrison- 6:45 pace

Report to come later....... I went in to this run to check my conditioning compared to 2011. I had run a 41:57 and hoped that I could do better...I actually had myself believing I could run under 40:00. When I got up this morning I wasn't feeling it, The legs were just not full of life, I thought that I had set myself up for failure. I ran a couple of miles before getting on the bus. Once up at the course I did a couple of runs up the hill and back and started to feel better. I went out strong not looking at my Harmon for the whole race.....first mile was too fast but it felt under control. Second mile was better at 6:23 and now I felt under control. I just tried to maintain the pace and not let the hills take me down. At mile 4.50 I just churned up the hill, slowing down but fighting to keep the legs moving. I was able to regain some speed coming down a hill and then the next hill, this one kind of got me as I slowed to 7:25 pace then was able to make up the pace on the downhill section down to the finish. I brought the pace to where it was comfortable but pushing. On the last turn I had someone pushing from behind and then pushed by me.....I tried to out kick her but didn't want to do something stupid. Coming across the finish I looked up and saw that I was under 40! 39:46 and first place in the age group.

Boston is going to be great!

SPLITS: 5:47/ 6:23/ 6:16/ 6:31/ 6:54/ 6:54/ 5:50

AM: 11.85 miles  Ran from home on the path to the Dixie Center to River Road to get warmed up then turned right onto River Road and ran up to Brigham Road and then to home. Several hills that are similar to Boston- Kept the pace at 8:10 consistent for the complete run-

PM path out and back- wind at the back going out- 8:12 pace wind in the face coming home 8:06 pace

Ran from home out on the path to River Road then on to Riverside Drive over to the Foremaster Ridge hill- Ran up then back tracked to home- Feeling a bit tired for the run back13 miles

PM went out for an afternoon run, got 1/4 mile up the road and turned back- legs are heavy and no desire to push through it today- The morning run took it out of me---- .50 miles

Path out and back 7:53 pace

PM 6 miles similar to this morning just a bit shorter, warmer (72) and very window on the way back-----tired

9:12

8:35

7:59

7:49

7:55

8:00

7:50

7:50

7:59

8:03

7:53

8:01

7:37

7:45

7:39

Nice easy marathon pace run on the path to River Road crossed over and ran the loop to the Dixie Center then looped again, At mile 12 I turned back up the steep hill by the river and ran it again then on to home. After that warmup 1 1/2 miles I kept the pace very consistent with the last 3 miles trying to finish a little faster. Exactly 8:00 pace for the including the warmup miles.

PM ran from Chuckawalla parking lot up the course past the Ledges in 20 mph or higher head winds on the bike path- brutal- 8:25 pace going up and 7:10 pace coming down

Easy run to DC and back- resting the body today- I was surprised that I wasn't totally trashed after the 25 miles yesterday! I didn't want to run very far but the legs did feel pretty good

8:12 pace

Started at home and ran out on the trail then jumped on to Riverside Drive and ran to the Maverick. Went on the bike path up to the mall then back in to town and up to the Red Cliffs parkway- ran the back portion of the Ironman course and went to the finish line- Talked with Steve, Clyde and Tom for a few minutes then on to home-

Overall a good run in 37 degree temps and very windy. The wind shifted as it was in my face most of the morning- The first 9 miles were just grind it out slow miles with a lot of climbing, wind and darkness. This is where I say Steve and Clyde and picked up the intensity and pushed the next 6 1/2 miles, not wanting them to catch me.....they didn't.

The going home the last 5 miles I just grinded it out trying to keep close to 8:00 pace-

Average pace for the run was 8:23- this would have put me at 3:39 for a marathon distance- not bad considering the wind and all the hills and not pushing it much at all-

Confidence is growing for Boston- 3 more weeks!

Trail Dixie Center River Loop to home 7:55 pace

Did the same run as earlier this morning- 7:32 average pace

Started at Dixie Eye and ran out to River Road down to the trail to Dixie Center to home- Very sluggish to start out, the River Road portion was what I needed, some nice easy downhill. Ended with 7:58 average pace, the last 2 1/2 miles closer to 7:40

 5.40 sluggish miles- I realized 1 1/2 miles into the run that I hadn't had anything to eat for too long. I was very weak but the legs wanted to move----weird feeling. I got some water at the 1/2 way mark and after a mile of slow running I could pick the pace up again and had 2 good miles coming back in the mid 7's---8:02 average

AM: ran out on the path to River Road then over to the Chevron to Larkspur Park then back tracked and headed through Bloomington Hills to Brigham Road to home by way of Man o ward road-

12.25 miles- perfect temps! Did my Boston Hill workout today and was able to keep my overall pace @ 7:52 which included my first 2 miles that were my warmup miles.

AM: went out and ran the River trail loop an back- Legs felt good today after taking the afternoon off yesterday. Lower back still a little tender- some stretching and massage should do the trick-  7:31 average pace for the run

PM 10.25 on the path to River Road to Bloomington Hills- Larkspur Park then over to Pilot to home- Slow but good miles 8:42 pace

AM: 6 miles from Dixie Eye to home- easy, little effort miles....7:42 pace

Last long run! Went out to the St. George Airport and back- This is not an easy run with hills everywhere. I took it easy wanting to keep the pace to 9:00. Going  out is the toughest part, I also did a couple of miles in the dirt which slowed me down. Going out I was at 9:35 pace, slower than I wanted but totally expected because of all the climbing and also it was dark all the way out. Going back I tries to push the pace a bit faster but not race pace. Body feels pretty good but could use some rest. The right hip took 10 miles to loosen up but felt ok the 2nd half.

Plan is to cut the mileage back to 50sh this week.

Weekly totals for this year-

18-25-38-54-48-60-71-76-100-100-65-98-91 I jumped the mileage too fast but the body has been ok with it so far. Now I will go 50 and 30 for the 2 weeks prior to Boston

AM: Ran over to the DC 2.65 miles and met up with the running club. Easy running today. Ran with Kendra for the loop 5.20 mile. Then ran with Steve back to home 2.65 miles.

This is the beginning of Boston taper. Goal to cut back to 50 miles this week-

Ran out on the path to River Road then over to the other side of the river, went all the way down to the hill, pushed it up then turned into Bloomington Hills to the park and then back to the path to River Road to home--8:10 pace

Ran out to SunRiver by way of Sugar Leo, then looped around the project then back on the frontage road to Man o War to home- Just a steady, no stopping, controlled pace. Lots of little hills, good workout. I need to do this while picking the pace up a bit more. Overall I am very satisfied with the effort and result. 8:09 pace

12 days to Boston

Same as yesterday 30 seconds faster per mile

cott Hughes

11.50 miles this morning in the windy thanksgiving point area. 40 mph headwinds running back for 6.50 miles...kept the pace at 8:12

Treadmill mileage at the hotel Saturday night along with some leg presses.

Ran on the path and looped over to Bloomington Hills then to Piloe to Man o War to home. Very windy so it was a solid workout- 7:32 pace for the run-

Same run as yesterday- not as windy but it was blowing- I had great energy this morning.I started out with 8:09 warm up mile then kept the pace in the low 7's all the way. Ended up with 7:12 average pace for the run!

Body is as ready as it can be for the big day- 6 days away....This was the last run with intensity and I will now hit 6 or so tomorrow of easy slow miles then a couple 2-3 mile runs in Boston this weekend-

Last training run completed! Now all is left is staying healthy and getting to Boston tomorrow! 5.40 miles at 7:03 average pace That includes my warmup mile that was 8:09 pace So the last 4.40 miles was at 6:46 average pace!....the legs are ready to conquer the Boston Marathon on April 15th-
If you want to follow my progress text RUNNER to 345678 and use my bib number 13363 and you will get a few updates as I am running....

Did some treadmill running because it is cold.....2.50 miles then 1.50 out in the 40 degree windy downtown Boston area. Then back to the treadmill for another mile.

Little run in Boston looking for where we are going to eat dinner tonight in little Italy, antico forno. It was 34 degrees out this morning after raining last night and yesterday.

What a day!

With the tragic event at the finish line I don't want to say much today about the race. I don't want to come across shallow and boast about my accomplishment and PR. Later I will include my story......... Prayers go out to those killed and injured and their families!

Tuesday morning:

Still trying to process this whole bombing at the marathon.......

I wanted to put my splits up so I don't forget:

8:15, couldn't get past the mob of people for the first 3 miles/ 7:52/ 7:43/ running a bit behind my plan because it was so congested. 7:30/ finally at pace/ 7:47/ 7:30/ 7:27/ 7:41/ 7:36/ 7:38/ 7:40/ 7:44/ 8:15- stopped to use porta John- lost about 45 seconds/ 7:41/ 7:58/ 7:49/ 8:17/ 8:05/ 7:58/ 8:01/ 8:14/ the newton hills I was able to run pretty strong. I would be going along and say, this ain't so bad and would take off passing people. / coming off the hills I was feeling pretty good but I was not running as fast as I thought I was. I was trying to pump up the crowd at Boston college, spent too much energy doing that but I felt great. / 7:33/ 8:03/ 8:10/ I got mad at this point and started pushing harder, passing runners and weaving through the masses. I was lifting the legs high and pumping hard! I loved this part of the race and had a hard time keeping the tears from flowing....I couldn't believe that I was feeling so good, although I was tired. 7:49/ 7:50/ 6:56.

My number was 13363 for seeding and i ended up 7537 finisher, very happy about this effort to move up so far.

I will write more later after I take sometime to gather my thoughts on this tragic event.

The outpouring of love and concern was truly amazing and made me feel so very blessed to be a part of this running community and to have such great friends and family!

I WILL BE BACK- THESE IDIOTS WILL NOT WIN

Post Marathon run- 3 miles @ 7:57 average pace- This also marks the beginning of Boston 2014 training!!!

Ran with the club this morning around the path at Dixie Center  8:02 pace

Ran over to DC then over Tonaquint. 6 miles @ 8:10 pace. Right hammy still a bit sore but healing.

Completed 78.60 miles (triple marathon distance) at the Relay for Life. Hamstring gave out after 2 laps in the heat and just would cooperate. First 6 hours were not very productive. Then as the cooler evening came around I could finally run a bit and then had a good stretch of running to get the mileage up. The last 6 hours I was worthless again and just walks most of the time.......It's all good!

Dixie Center and back- Body took 2 miles to start feeling good, lots of little pains....Felt good coming back averaged 7:55 for the run with the return averaging closer to 7:15. Light rain

2PM did the same run again- 7:50 pace

To Chevron, Calvary church, Sugar Leo to home- Went out to run 8:30 pace....8:24 just how I wanted to go. Legs are starting to loosen up. Yesterday the calves were hard as rocks, this morning they felt closer to normal.

Touquerville exit to St. George Running Center.

7:44 pace---

7:59/ 7:37/ 7:39/ 7:44/ 7:15/ 7:12/ 7:16/ 7:27/ 9:04 steep hill/ 7:54/ 8:07/ 7:30/ 7:09/ 8:10/ 7:31/ 7:51/ 7:56

Dixie Eye to River Road to home- 7:44 pace  legs are tired from Saturdays run

Bloomington path to Pilot loop  7:42 pace

NIGHT  3 miles on the path  8:33 pace, good sweat tonight!

From Stephen Wade Honda up the big hill to Bluff then on the path to Dixie Center for a drink, then back on the path up Tonaquint Drive to home. 5 miles @ 7:58 pace. Going to see Adam today for massage. Upper Glute on right side has stiffened up again and it sore, time for a good massage to work out the knots.

To DC- pilot to home  7:59 pace

Good morning run down the St. George Marathon course with Wildbull and Bigfoot- middle 15 miles- first 6 miles @ 8:10 pace then 6:57 pace for the last 9 miles (7:27 overall pace)

splits: 8:21/ 8:27/ 8:21/ 8:10/ rolling up the Dammeron hills/ 7:43/ 7:46/ Mike dropped off at this point (Diamond Valley turnoff) and Bill and I regrouped for the last 9 miles/ 6:29/ 6:37/ 6:45/ 6:56/ 7:25/ 7:13/ 7:07/ 7:16/ 6:56

Good to see the masters on the course too- Steve Hooper and Clyde the glide

Hill workout over to Hilary's and back 8:07 pace

ran over to DC then Tonaquint extended around Bloomington Drive, navajo to home  8:00 pace

Up Man of War out to SunRiver and the loop and return- 8:15 pace to the half mark and ended up 7:58 for the run- Pushed up the frontage road to Man of War for one mile and held around 7:10 pace, felt strong-

Over Tonaquint to DC to Pilot to Man of War to the other side of Bloomington (Ute Drive) back to home  exactly 8:00 pace

Ran with the club this morning- Started at the top of Coral Canyon for 14 miles. Before that I ran 1.25 miles warming up around Bloomington and then after the run continued to home.

14 Miles @ 7:26 pace

7:17/ 7:15/ 7:22/ 7:22/ 6:55/ 6:51/ 7:47/ 7:24/ 7:35/ 7:32/ 7:43/ 7:37/ 7:36

To SunRiver- River Road to Brigham Road to Pilot over to confluence trailhead then back to home on the path  Slow grind it out miles- 8:33 pace

8 miles @ noon- windy and hot-  8:22 pace

4 miles around Bloomington Drive etc.   7:28 pace

6 miles- felt cool at the beginning- warmed up a bit as the pace increased. 7:49 average with the last 3 miles pushing 6:45 to 7:30 tempo

Up Sugar Leo to Pilot over to Bloomington Hills to River Road to Brigham Road to Bloomington over to Man of War  7:52 pace

18 great miles down the St. George Marathon course this morning with the Wildbull- after the first 6 miles @ 8:05 pace through Damerron Valley we held 6:49 average pace through to the finish line. Overall 7:12 pace- Thanks William Campbell for pushing me this morning!

SPLITS: 8:45/ 8:34/ 8:21/ 7:53/ 7:40/ 7:21/ this was a designed warmup section of the run---starting at the top of Veyo hill, took a water break at the Diamond Valley turnoff.

6:12/ 6:22/ 6:22/ 6:57/ 6:59/ 6:54/ 6:54/ 6:57/ 6:54/ 6:58/ 7:16/ 7:15 ending at the finish line

(5k PR Starting at Diamond Valley- 19:32)

Easy Bloomington Drive run 8:08 pace

Started late morning at Ledges and ran up to Daimond Valley and back-  8:42 up and 6:52 back. The heat was building already and I had very little energy. I need to do this run earlier in the morning

Ran up Sugar leo to Pilot then over to the park in Bloomington Hills and then back- very slow run- not feeling so good this morning.....maybe it is the junk that I ate last night???? 8:45 pace

Ran from home up to the Tabernacle in town and then back- 8:08 pace- Really dragging my behind the last couple of days.....

Ran from top of Veyo to the Stake Center @ 7:14 pace. This run felt very good today- felt like I was giving about 85% effort for the run- Ran with the infamous Wildbull and Bigfoot-

8:14/ 8:16/ 8:03/ 7:41/ 7:21/ 7:19/ 6:35/ 6:33/ 6:38/ 6:54/ 7:25 easy up Winchester/ 6:57/ 6:42/ 6:52/ 6:59 cooling it down the last mile

After a good hard massage on Thursday and the rest on Friday because the massage was so intense, I felt great today, hip felt great! Thanks Liz for the massage

Dixie Center and back- 7:52 pace

Summer games silver medal

Summer Games 5k PR

Wasatch back Ragnar

On deck of ship

On deck of ship

treadmill on shipRan a personal best 10k during this run of 36.59

Tread mill on ShipRan a personal best 5k of 17:04 during this run

Veyo to Stake Center  7:55 pace

Ran from The Ledges to home- got a late start at 7am, averaged 7:40 pace for the run

bloomington

Around bloomington

Ran from the top of Veyo to the Stake Center  7:14 pace The first 6 miles were at 7:55 pace The last 9 were at 6:48 pace  very muggy but temps were nice

6 muggy miles this morning- felt like I was pulling a trailer behind me.....7:52  average pace

Up Sugar Leo to Bloomington Hills larkspar Park then over to Deseret ills high to home-  8:23 pace   terrible run- muggy and highly un motivated

On the trail over the bridge to pilot to Man of War to home--7:33 pace very muggy again

Sand Hollow 8:10 pace

Stephen Wade Honda to Dixie Center to home  7:45 pace

Afternoon 3 1/2 miles

Over to DC and back- very humid, overcast today 8:00 pace

Started at the Stake Center and ran up the course to the top of Snow Canyon and back- 9:00 pace going up  7:18 down-----Feet bothered me a gain on the longer run. I think it is the heat that is causing the problem. I take my shoes off during the run and they are hot.

Out on the trail- 2 blisters, ingrown toenail and knee issue this morning.......blaaaah!

Ran with Bill and Deborah. Started in Dammeron Valley to the finish line. 7:12 pace

easy 4 miles 7:59 pace

out to Sun River  8:00 pace  (8:20 going out)

Same run as yesterday- pushed it a bit harder...7:27 average pace

AM  8.75   7:26 average pace  same run as last 2 days- hotter and didn't feel very fresh on the run

PM 5:30   5.35 miles  7:14 pace  trying out a little different method with my runs.....so far I like it-

DC and back  7:07 average pace. This was a semi speed workout, worked in some 400's for the last 3+ miles

Had a decent race, not great. Drove up with Bill, Dustin and the winner Logan Fielding.

For the first 10 miles I kept the pace in the 6's with a few 6:03, 6:12 area. Coming out on to the highway I started to lose it. A few rollers and I was done. I struggled these last miles while walking and running, my average pace was still respectful for so much walking.

6:41/ 6:27/ 7:09 took a small break here getting fluids/ 6:12/ 6:03/ 6:26/ 6:32/ 6:56 another aid station getting fluids in the system/ 7:13/ 7:20/ 7:27/ 8:22/ 8:35 A few aid stations in this last few miles and I took advantage of them. Very disappointed with the finish of race with so many walking breaks. Should have been closer to 1:28 or better.

Out to the Dixie Center then extended out a mile past then back- 8:10 pace  Legs were very sore from the race. This was a good morning to get out early before the sun came up, if not i most likely would have stayed home without any running

Over Tonaquint to the Dixie Center trail head to home- still a bit sore but feeling much better. The legs are still a but heavy and don't want to run fast. 8:30 pace

PARK CITY- Ran with some elevation this morning- Ran from the Canyons up to town to the end of Main Street and back 7:52 average pace.

PARK CITY: Ran similar route as yesterday. Changed up a few turns then I extended onto a dirt path to the Smith's and back to the condo- 8:05 pace.....elevation made for a tough work out.

Once completed I realized that I have aggravated my hemroids.....ouch! Looks like I will be taking a few days off

10.50 miles Finally out again- Got out for a morning run-- felt great outside! Went a bit farther than I should have but I felt i needed to get some mileage in- Out to Chevron to Pilot then over to Bloomington Hills by way of the bike path then to River road up to the trail again to confluence trailhead to home  7:40 pace

9.50 Evening- crappy run in the dark My feet didn't like the last 4 miles  

AM 6.50 sluggish miles @ 8:34 pace- not feeling so great this morning

Ran with the club from Coral Canyon to home- 7:54 pace  the feet were giving me fits most of the time- 86 degrees at the start-HOT

Out to DC, a small loop then back- Ran back with the Hooper----8:13 pace

Midnight- Birthday run- 14 miles   slept for awhile and then 40 on the bike for 54----

DC and back  7:39 pace

Loop to DC and over Tonaquint- no garmin today  cooler (73) but very muggy from the rain (69% humidity)

Ran the first Run Elevated Half marathon this morning. This race begins at the top of Little Cottonwood Canyon. 3800+ feet of drop.

Felt ok with the results. I took it easy, trying not to push hard with all the downhill, just let it feel natural.My endurance at high speed is not where it needs to be. I held a great pace through the first 9 miles then the wheels started coming off. There was a hill to climb at the mouth of the canyon....was difficult to get over it after all the downhill. Started run walking to the finish....1/2 mile from the finish I finally looked at my garmin (no looking the whole race) to see if I still had a chance to break under 1:30 with the last 3 miles being so slow. It was possible and I kept pushing for 1:29:29.9 ( I measured the course long at 13.23 miles)

At mile 8 I took a 2nd surge (like GU) that trashed my throat. I ended up taking it late, right after an aid station and didn't get anything to wash it down with for 1 1/2 miles.....Really messed up my tonsels.....I kept trying to clear my throat and nothing worked. This had me focusing on the wrong thing and my running showed it.....

SPLITS: 6:45/ 6:23/ 6:15/ 6:20/ 6:00/ 6:02/ 6:03/ 6:18/ 6:43/ 7:58/ 8:20/ 7:10/ 7:33/ 6:58

DC and back- 66 degrees with a light misty rain-  body sore from the race

Muggy morning after heavy rains last night- still a bit sore and the legs are very heavy-

8:19 pace  over to the DC by way of Sugar Leo to Pilot. Extended up the trail abit and then to home.

PM 9 miles out and back to Doctors free clinic 7:40 pace

Ran the last 10 miles of the marathon course- felt great 62 degrees- 83% humidity..yuk! No garmin today but my estimate is 7:05 pace. The legs were feeling much better today, still a little sore but they felt fresh for the top 7 miles then a little pain when I started getting tired.

AM: Out and back Dixie Center extended  8:12 pace  heavy legs, no energy

Final 18 miles of the marathon course. no garmin this morning. 79 degrees..too warm still. ran approx 8:00 pace.

Same run as yesterday on the marathon course. 7:41 average pace. First 6 miles were at 8:40 pace then tried to focus on a faser pace to the finish.

72 degrees..yeah!  75% humidity...BOO! Ran on the trail past DC to River Road and then on the other side of the River. I ran until I saw Bill, Justin and Richard running the other way and turned with them. Slow run today but the body feels very goos after the hard week of traning last week.

Out on the trail to River Road onto the loop to home- wind going out. Started raining when I het the 5 mile mark- felt refreshing but soaked me to the bone, then cleared up

PM  5.50 muggy warm slow miles

Dixie Center ext4ended- 70 degrees and 78% humidity   7:54 pace

Same run as yesterday- still very humid. The effort I am putting in is consistent but much slower than a month ago. The humidity must have some affect on that. I will be glad to get out of this humid spell we have had. This morning it was around 50% and 72 degrees. Altough my pace was a bit slower than yesterday, I felt much better and was more consistent. I had to taek several breaks yesterday, today only for water-

Ran the final 18 of the marathon course this morning- decided to go for consistency not speed. End result was 7:34 overall pace with the first 6 miles @ 8:05 and the final miles @ 7:19- Felt strong at the end, unlke the last week Friday and Saturday run-

Did a little cool down once I was home to make it 18.50

Easy steady pace to DC and back- Legs feel good after the 18 on Saturday. Hoping the body is ready for a PR marathon on Saturday....... 8:10 average pace

Doubled down this afternoon. Looked like rain was cming so I went out in the wind. On th last mile it began to rain---felt great

Went out for an early morning run down the course with Justin Robins. First 1 1/2 mile was around 8:00 pace then up Winchester I started tofocus a little more and picked up the pace a bit faster. I didn't look at the garmin the whole run.....went with an easy steady pace, letting the body choose the pace. I felt great the whole run. Light misty rain felt wonderful. Average pace for the run was 7:09 with the last 7.65 miles @ 7:00 pace. I felt like I was going to be around 7:30 so I was suprised to see that number.

Massage in an hour then keep the body injury free and rested til Saturday!

Ran the Big CottonWood Marthon this morning- Went in to this without a lot of confidence....but had what I feel a good game plan for me. Let the body decided the pace, not the garmin. We started 30 minutes late, so that was not good. Temps were really nice for all the bad weather there has been in Salt Lake.

Splits: 6:46/ 6:52/ 6:47/ 6:47/ 7:01/ 6:56/ 6:56/ 6:52/ 7:22/ 7:01/ 7:12/ 6:53/ 6:44/ 6:24/ 7:03/ 6:23/ 6:49/ 6:50/ 7:41/ 8:01/ 8:50/ 10:11/ 8:53/ 8:39/ 9:52/ 9:51/ 9:04/ final .26 @ 7:21

Went out just taking it easy and letting the downslope guide the pace. I hung with the 3:15 pace group for around 8 miles if I remember right. Then I started to pull away and decidied to keep them behind me as long as possible, without pushing hard. The pacer passed me around 24, without anyone running with him. The top 18 miles were the sweetest miles I have ever run in a race! The last 6 miles were a beast! Just tried to survive......Race of my lifetime and I am now registered for Boston 2014 and waiting for a confirmation. 10:19 better than my qualify time

Ran the last 10 miles of the Marathon course. Temps feeling a bit better. Went out to see how my body is feeling after the marathon. Went totally by feel, not by trying to keep a particular pace. Ran steady from the begining and was able to maintain a 7:25 average pace. The pace didn't vary more then 5 seconds up or down except for 2 miles that were at 6:50.

I am surised how fresh the legs felt this morning-

DC out and back- slow 8:40 pace. Recovering from yesterday's course run. 62 degrees...yeahhhh

loop to DC and over Tonaquint. Not completely healed yet but feeling ok. Need to get some life into my run......my pace is slow right now. 8:23 pace for todays run

Marathon Course. Went by feel again and averaged 7:17 pace for the run. Felt a bit tired for the last 2 miles but kept it going rather than whimping out and taking and walk breaks.

Over to DC, extended out a bit then back and over Tonaquint, right on Bloomington Drive to home. Easy run 8:25 pace. Legs are still heavy. Temps were very nice and made up for the legs.  55 degrees

Trail to I-15 to Pilot then to frntage road to Sugar Leo to Man o War to Bloomington Drive. Turned right and made the loop to home. legs were feeling lighter today...finally! Didn't want to push the pace just go natural feel. 7:42 average pace for the run. Temps are great right now 55 degrees and low humidity

1/2 mile warm up waiting to drive to begining of run. Ran the last 9.85 mile sof the marathon course. Went by feel not looking at the garmin until completed. 7:12 average for the run including the first 3 miles at 7:31 pace per mile. The last 6.85 miles were at 7:03 pace. Felt pretty strong throughout- not pushing the pace just going at a consistent 80-90% effort.

Miles on the course. Went up with the 2 Juatin's this morning- 46 degrees at the start- Went out easy and just wanted to maintain an even effort- Didn't look at garmin until completed. I was hoping to run at 7:30 average pace-   7:28 was my average- Felt good at the end of this run, legs were strong

Samr un as Monday- SLOW recovery run 8:19 pace

Santa Clara to SGM finish line and back- 8:20 pace
 

Started at the SGM finish line and ran up the course to Red Cliffs parkway and then extended up a couple miles. Went out slow, not hard to do that with most of this being up hill. Coming back the first miles was 8:00 and then I decided to go to race apce for the last 4 miles and gut it out. Averaged 7:18 pace for the last 4 without looking at the garmin to see what I was running- This feels very good to me and very under control.

My hope is that I am feeling good on saturday and can be in a position to finish the last 6 miles strong rather than crashing like I usually do at St. George.

Getting close to race day- easy miles around the hill- 8:23 going over to the DC, 8:03 coming back-- this portion was up Tonaquint.

Splits: 8:03/ 7:45/ 7:18/ 7:45 bathroom/ 7:17/ 7:03/ 6:59/ 8:13/ 8:40 veyo hill/ 7:49/ 9:00 don't know what happened here/ 9:43 bathroom/ 7:29/ 7:31/ 7:09/ 6:51/ 8:21 ledges/ 7:15/ 8:23/ 7:36/ 7:26/ 8:11/ 8:20/ 7:06/ 8:14/ 7:33/ 6:00

This was my first negative split marathon of 3:59!!!

Jogged over to the Dixie Center to get my packet for the Senior Games....came back most of the way and was picked up by Jody.

Ran the Senior Games this morning- Felt pretty good for coming off the marathon. Went out steady and remained at the same pace throughout the race. I stuck yself right off the shoulder of Kelvin- (from California). I maintained whatever pace he was running to the bottom of Snow Canyon. At the parkway I slingshotted past him and tried to keep ahead for the last 1 1/2 miles- slight uphill. I ended up beating him by close to a minute. Felt great, just not full of energy. Now I have 3 days untill the 1/2 marathon.

3 miles on the 5k course for tomorrows race- averaged 7:12 pace

Ran the Senior games Half marathon- Had decided to run the 5k but as I went to change out, changed my mind. I would have been gaurenteed at least a 3rd place in age. Instead I ran in a group of 9 in the age group and had much more pressure.

I went out at a fairly good pace and held onto 5th place through 2 1/2 miles. I then moved to 4th. At mile 4 I stopped to get a bottle that I had planted on the course and had a drink....fell back to 5th. I remained in that position throughout the race. My foot started hurting at the halfway point but didn't want to loose ground and there were 2 other runners within 1/4 miles or less. I gutted it out and ended up closing the gap on 4th place to a couple strides.

As we entered the last mile I decided to not worry about my time but worry about my placement. The runner in 4th was in my agegroup. I started running more smoothly and remained as quite as I could. With 1/4 or more to go he began to up the pace and I just kept with him. As we rounded the past turn into the parking lot I pounced and gave it everything......beat him by 5 seconds over about 100 feet to the finish. It was a fun race and my 2nd Silver medal for this years games.

Ran from Dixie Eye to home- 7:46 warmup mile then 7:11 pace to home

Ran with Steve, Kendra, Amber and others. We basically ran the Snow Canyon Half course without Entrada- Went out with the pack and decided the pace was ok. Didn't want to know what it was. Talked with Steve for several miles and felt great....slightly pushing but still able to talk easily. After about 6 miles Steve stopped for the bathroom and the girls stopped to chat. I kept going and decided I needed to keep a solid run going. Got a bit tired towards the end but ended up running 7:02 pace for the run.....I will miss the Snow Canyon half, I think I could PR this year.
 

DC and back-  8:09 pace  46 degrees slight head wind going out.

Nice 7 mile run this morning- Ran the first mile at 7:45 pace then worked my pace faster each mile with the 7th mile @ 6:37 pace (7:11 average for the run)

5 1/2 miles from downtown St. George to home- 6:34 average pace( ran 1/2 miles at about 95% effort then walk out 20-30 seconds then repeat)

3.10 mile sin the morning and then the race at midnight.

3rd overall-------

To DC and then around to Pilot to home  7;49 pace

past DC then up over Tonaquiunt to home- slow 8:07 pace  39 degrees

treadmill at thanksgiving point

path to I-15 to Pilot to Man of War to home- legds felt very fresh this morning 7/45/ 7:22/ 7:16/ 6:46/ 7:10

6 MILES in the bank- 8:00 for first mile warmup then 1 mile picking up the pace to 7:07 then 1/4 mile repeats-6:48/ 6:36/ 6:08 pace for those 3 miles- Need to work on my breathing at the faster pace!

Looped from home to DC to River Road through the industrial park to Sun River to home

Ran 6 miles from downtown St. George to home- 1st mile 7:09 warm up. The 1/2 mile repeats to home- Averaged 6:30 pace per mile for the repeats---

5 1/2 miles this morning. Worked on some speed stuff again running 1/2 mile repeats. My average pace for the run was 6:35 per mile.

Ran 11 miles this morning keeping the pace at 7:12 pace for the run- Ran over to The Boulders Subdivision to check out a homesite that I am designing a home for. Multi tasking!!

4 Easy miles around Bloomington this morning...un motivated to do more than that today. (7:45 pace)

7:15am and I have put 11.50 miles under my feet......great way to start the day off-  37 degrees

8:20 pace

Great run this morning- perfect temps ( 40sh) 8 1/2 miles at 7:03 average pace.

Ran from Dixie Eye to River Road up to Blomington Hills to Larkspur Park to Pilot to home.

5.40 miles easy 7:20 pace

It felt soooo good this afternoon I decided to go for a little 3.75 miles run ( 7:35 pace)

6 miles @ 7:15 pace- Legs felt a bit tired today....but it did feel good!

High humidity, oercast morning with some sprinkles..... over to DC and back 7:35 pace

7:22 pace  afternoon run 41 degrees

Cold, very rainy morning, 41 degrees. Went out around 6am and it was raining light and then got heavier as the run went along. Ran out to DC then to River Road then turned up to Fabulous Freddies, then left across Dixie U. then down past the Temple and back to the DC to home. 8:12 pace. I was drenched as it was too dark to avoid all the puddles and small rivers.....

13 mile post Thanksgiving Dinner run.That should about take care of the extra food I enjoyed yesterday......now where are the leftovers????

Dixie Eyecare to home no garmin today

same run as yesterday- 5 1/2 mile run in.......felt good... a bit cool but not bad at all. (7:07 average pace)

Ran the Tri-States marathon. The forecast was for 15 degrees at the start and snow coming. I wore old shoes.........I went out very relaxed at 28 degrees. I lead for the first 1/4 mile so I knew this was not going to be a fast marathon. I just kept a steady pace that felt very comfortable. The first 9 miles I averaged 6:50 pace and mile 10 and ll @ 7:07. During mile 11 I felt blisters coming on both feet...old shoes that were broken down under my big toe.

I began thinking about packing it in for the day at the half. Justin Robins was starting the Half marathon and I would be coming in about the same time. After a few minutes I decided to quit at the half mark. I get there and he is gone....what to do? I stood there for a minute thinking and 2 women were standing there waiting to start the Half and one had forgotten shoes......her husband brought them to her and I drove back with him....LOSER.

A couple days later now I think it was wise but I still feel bad for quiting.

First run in over 2 1/2 weeks. 4 Mikes with average pace of 7:38, felt heat to bee out again. I have been concerned with knee. I have some pain at the patella tendon attachment on my left leg, it only hurts when i an on the ground crawling with the grand kids....it could be tendonitis or bursitis.......

3.50 miles this morning, cool 30 degrees and cloud cover. Sure, the day I decide to go for a run and the sun decides to hide. Easy run around Bloomington Drive, non-stop at 8:19 pace. Felt good.

Ran from Dixie Eye to home the short way- Non-stop run @ 7:56 pace. Kept it easy and consistent- felt good- temps around 30 degrees and sunny

This is officially my beginning of Boston marathon training- 1000 miles to go