On the road to BOSTON!

Ran towards Deseret Hills High 2 1/2 miles warm up. Jody picked me up and dropped me off at the mall. Ran back home. Kept the pace an easy but solid 7:52 for the run- The first 2 1/2 miles were at 8:20 pace.

Good start to the year-

I am at 165 pounds, yuck! I need to trim back down to 140 by Boston so after today I am on my plan to drop the weight and be more healthy! I did this last year so I know I can do it again....

DC and back  8:06 pace  51 degrees, sunny

Ran up to the Temple- spent some time helping take Christmas lights down- then back home. 10 miles total- I am dragging my behind this morning- no energy! (8:20 pace)

6.20 miles- 22 degrees and sunny 7:45 pace

Tempo Tuesday: 2 miles warm up @ 8:30- 4.50 miles Tempo @ 7:32 the 2.11 miles cool down @ 8:30 The temperature felt pretty good for a dark run (25 degrees) I am hoping that I can keep this Tempo Tuesday up this Spring. Good workout!

Completed my 2nd run for the morning- After running my tempo run earlier I went in to town with Jody and ran from her office to home. Averaged 7:39 pace for the 5 1/2 miles. (14.11 miles for the morning!)

Dixie Eye to Court House then to home by way of DC- 7:53 average pace. A bt run down from yesterday's run and a stressful day. The sun was shining!! 25 degrees

Early morning run: 13.50 miles @ 8:12 pace. Ran the St. George half marathon course- 24 degrees. Just a grind it out cool run. I am sure that the runners high will kick in as soon as I thaw out!

DC and back- Sluggish- I am in the middle of a fast so the energy levels are not so good  8:15 pace

15.10 miles in the bank: Started out with a 1 mile warmup to the start of the St. George Half Marathon course. I ran the course with a steady 8:15 average pace without any breaks or stopping, just grind it out miles. It felt good to just go run and not worry about pace. Ended with another mile to where my car was parked. 60 miles this week. It has been a long time since I have hit that mileage, I will probably bring the miles down a bit next week before moving up to 75 a week.

13.60 miles- ran part of the St. George Half Ironman course (8.10 miles @ 7:47 pace- with 3 miles at tempo of 7:05). Then finished out the run with my Monday morning 5.50 miles run @ 7:31 pace

Tempo Tuesday with the St. George Running Center . 1 1/2 mile warm up @ 8:30 pace the 3 mile tempo @ 7:12 pace then 3 mile cooldown @ 8:10.

10 1/2 morning miles- felt like Spring this morning- 7:32 average pace Mile 4 was 1/4 mile repeats- I was able to keep the pace at 89-92 seconds per 1/4 mile. If only I could do that for a 5k or more!

Nice 9.25 mile run from Washington City to home- easy consistent 7:53 pace run. Was planning on 8:30 for the pace but the body went @ 7:53.....

Not much time today  8:01 pace

20 miler in the books-Feels good to get the first of several long runs in. It was a bit cool out there in the dark but it feels good getting this done before 9am. (8:20 pace)

Fron Dixie Eye to the top of Diagonal then back and then to River Road. Turned into St. James and ran part of the St. george course to Bloomington Hills to Larkspur Park then onto the trail past the Pilot Station to home. (8:10 pace)

Tempo Tuesday: 1 1/2 mile warmup then 4 1/2 tempo @ approx. 7:00 pace...forgot my garmin. 2 mile coodown. Today's workout felt really good. I went out just hoping that I could tempo for 3 miles. At 3 Tom came running by me so I decided to try and stick with him as long as i could, then there is the hill at mile 4, head down power thru and held on to him. Then on to the end of the tempo felt more liek a race trying to push the pace a bit harder to finish strong.

This Tuesday morning run has helped me already. 2 weeks ago I ran the 4 1/2 mile tempo and was around 7:45 pace and it didn't feel so good.Today, although I didn't think I had it in me I was able to block out my doubts and have a good workout.  {23degrees}

Wednesday morning run  felt like garbage- ended up running 7:23 pace but felt crappy to whole time

13.90 miles in the bank this morning @ 7:56 pace- It's a beautiful day in sunny St. George!

Ran to DC then continued to River Road to St. James and did the SG Half lop to Bloomington Hills to larkspur Park for a pit stop then back to River Road to the trail to DC to home

8 1/2 chilly morning miles in the bank- (8:18 pace)

22 early morning miles in the bank- 8:18 average pace. It felt good to get another long run in....legs feeling strong. I went our very slow (8:55 average for the first 6 miles) then gradually picked up the pace to the end. Good solid run to end the week with 72 miles for the week-

RUN !: 11 miles in the bank- 3 mile warmup @ 8:45 then 2 mile tempo @7:15 then marathon pace 7:45 to the end- 7:58 average pace for the run- This was one of the best runs in many months for me

RUN2: I was feeling so good this morning that I went ahead and drove into town with Jody Jackson Hughes and ran my normal- Monday morning run of 5.50 miles. Started out sluggish and had a lack of nutrition- slugged it out for 2 1/2 miles then was able to get some water then finished strong- 7:27 average pace

TEMPO TUESDAY: met up with the Running Center @ 5:30am/ 1.50 miles warmup/ 5 mile tempo @ 7:10/ 1.50 cool-down- during cool-down I tripped on the sidewalk and buggered up the knee and tore my glove to pieces....dang!! after cool-down I decided to extend 4 more miles for a total of 12 miles-

10.25 miles in the bank- my account is starting to add up. nice and easy run this morning @ 8:14 pace

12 warm miles this morning- It was 36 degrees when I went out and 2 hours later it is still 36- Ran 8:20 pace going out and then returned with a 7:00 pace for a combined 7:40 average pace for the run- I went out on the bike path and did an out and back

13 very wet miles- First long rainy run of the year. It was hard to se all the puddles while out on the trails and got drenched- very slow 8:25 pace but it wasn't all bad. These were good miles to get in

Training runs since Boston 2013= 1699.27

Started out early at 37 degrees- Went out over past Deseret Hills High then left onto River Road and weaved my way out past Staheli Farm to Sullivan park onto the trail. Then headed home by way of the Dixie Center. Nice run this morning especially for being a high mileage week for me. All week I ran singles and ended up with just under 85 miles. My run today was at 8:01 pace- I started out very slow at 9:05 pace after the first 3 miles of warmup. I had to focus the remaining few miles to bring the pace down-

I have been dealing with neuromas in my right for since I began running- I tried running today with a meditarsal pad behing the ball of my foot today on both feet. It was a bit un comfortable but I kept it in the whole run. I started feeling the same nagging pain after 10 miles, the same mileage I usually feel it. I stopped and runbbed the feet down and felt relief like usual. After putting up with the same pain for about 3 more miles I started to have the pain ease up and the last 4 miles was great. hopfully I can get things worked out to ease the pain so that I can concentrate on the running and not my feet.....

12.75 miles in the bank on Monday morning- After a big week last week of 84.20 miles I am going to ease off a little this week and hold things to 70sh and let the legs rest a bit. Boston training is going great so far, I just wish it was sooner....

Went our very slow this morning and didn't want to push anythin, just get the mileage in. I started the first 3 miles @ 9:05 pace, very slow, then just got into a groove around 8;20 and then hit it a bit harder to the end with a couple of miles @ 7:10 pace to have a 8:20 average for the run.

10.90 miles: 1.50 warm up @ 7:49 pace then 5 mile tempo @ 7:05 pace then 4.40 mile cooldown @ 7:49 pace Overall it was just ok....the tempo run I had to make 2 pit stops, gut not doing great after pizza and cake last night....

No energy today----7 miles but it felt like 20.  8:08 pace

10 miles this morning- felt much better than yesterday's run! Decided to do a progression run. 8:13 warmup/7:46/ 7:31/ 7:26/ 7:09/ 7:11/ 6:38/ 6:33/ then cooled it down.  average 7:18 pace

13 1/2 muggy miles in the bank @ 7:47 pace tried a new insole to relieve pressure on the ball of my foot----bad idea on a longer run. Did't help at all, would have felt better with out it.

20.50 early morning miles- cool, muggy.....Ran 6.50 miles up to the start of the Dogtown half marathon course then ran 12 of the miles then to the car.....8:30 average going up and 7:52 average for the last 14. (75 mile week)

Easy run- temps were nice with a light rain at times. 7:55 average pace nothing special just logged soem miles...recovery from the weekend run.

Tempo Tuesday: 1.50 warmup @ 7:50  5 mile tempo @ 6:48 then cool down. Things didn't go great on the tempo- some minor stomach issues had me stopping a couple of times during the run.....but when I was running I was feeling a bit better with the pace.

A few weeks of lower mileage and some R&R will do me some good right now. I have kindof lost the desire to hit things hard, need this break to get back on focus for Boston. I will be doing a double peak training season. I don't know if this is good or not but I am doing it. I ramped up very quickly from '0' miles for almost 3 weeks to 85 miles in a week. Last week to 75 this week to maybe 50 with my traveling to Hawaii. A couple of 50's with the vacation in there then ramp things up for March to 80 or so a week then a couple of weeks bringing it down a bit prior to Boston.

8.50 mile run from downtown St. George to home- in the middle I ran 1/2 mile repeats and carried an average pace of 6:43- the complete run average pace was 6:57

hawaii

Hawaii

Hawaii

Hawaii

Dogtown half after flying home from Hawaii and then driving from Las Vegas. Home @ 4am-----

More to come..... 2nd place in age

5 1/2 miles of recovery- It was hard to get out running after being in 82 degree weather all of last week- Finally did after thinking about it for 1 1/2 hours.... 8:01 average pace

Tempo Tuesday: 1.5 mile warmup/ 5 mile tempo @ 7:11 pace/ 1.75 mile cooldown. Legs were a bit sore and really felt it on the 5th mile when Jessica Barnum Brazzeal pushed the pace......It felt good to finish strong after slugging out the first 4.

Sore back and left hip-  Time to get massage and chiro work to get me in shape for the final stages of Boston training

6 miles in the bank- nice 50 degree morning with a slight rain.... 7:49 pace

7.50 miles in the bank this morning- overcast 38-43 degrees during the run...felt great! back is feeling much better, left hip is still sore but better than yesterday. 7:39 average pace for the run.

20 mile sin the bank- I thought it was going to rain so I went out in the dark prepare...Way over dressed...finally after 15 miles I was able to drop jacket, gloves etc. off and finish the run...much better. It was good to get another long run in this morning, 8:07 pace.

5.40 miles- after the first mile warmup I averaged 7:37 pace. Hip felt ok, not great, same with the hammy. Hoping to get out again in the morning.

The hip has been very sore since before my long rn on Saturday. Took it easy till this afternoon and decided to go out and give it a nice easy effort. It was a bit windy but nothing bad and the left leg was about 75%......I wanted to get some running in to get the blood circulating and promote some accelerated healing.

AM: Considered taking another day off running- looks too nice out so I went. Sore hip so I went out slow and gradually built the speed up. Easy 5.40 miles @ 8:25 pace. To dixie Center and back...easy non-stop

AM:Great recovery run this morning- I went out and ran 10 miles without any breaks.. just churned out the miles. I did a progression run beginning with a 8:48 warmup mile then gradually brought the pace down to 7:55- I wanted to just keep my legs moving and help aide in the healing of my left hip and hammy. I am feeling that it is about 85-90% now and will not push any speed for another few days. (8:09 average pace)

8 1/2 miles in the bank- 7:56 average pace Tried out a new pair of Altra- Olympus.....I need a few more runs to give my opinion on them.

23.25 miles in the bank this morning.....8:17 average pace, It felt good to get this run out of the way. My feet are still a challenge with the long run....stupid morton neuromas! Oh well, I choose to do this running thing...LOL have a great day!

Very easy recovery run this morning- 12.75 miles @ 8:38 pace. Great start to the new week!

Ran an out and back on the bike path. I had 90 minutes so I went out 5 miles and back keeping the pace even and not pushing. Hammy still has a bit of pain so I don't want to push anything right now. hoping that by Saturday Spectrum 10k I can let things go a bit and have a good race. Averaged 8:15 going out and 8:08 coming back. Most of the way coming back was with a head wind of about 15-20mph...made for a solid workout.

out and back on the bike path-  very slow.....left hammy is sore, just wanting to get blood flowing. going out 9:-8 pace ennded up at 8:46 for the run

16 1/2 crappy miles- But even for being crappy miles, they still look the same in my Boston saving account!

 ran out to Sun River to River Road to bloomington Hill-Chevron to Larkspur Park to the trail to home. 8;56 average pace. I felt like ii was working but there was NO speed at all. The first 7 miles are generally uphill so I purposly went out slow to grind those out with the idea that I would run 7:45 to 8:00 for the remainder....Even on the downhills I was around 9/ My left hammy feels weak, hip was ok and my left calf was tight. This affected the whole legs and it was like i was dragging it the whole time. Massage and rest for me!

10 1/2 slow miles this morning- testing out the hammy.....getting better but no speed in the legs 8:33 average pace

Went over to the Spectrum 10k finish and hoped to get some warmup miles in and be good to race......not! 2 miles of SLOW running. Mu left leg had nothing, I averaged 9:30 pace for those 2 miles and that was hard.....Very hard to take the bib and chip off and go get breakfst while my friends were racing. It was great to see them all come acreoss the finish line-

Time to take a break and remember the big goal of Boston. I actually made the right decision this morning in not racing, sure I could have done the distnace but I would pay the price for sure.....

After taking a few days off running and doing some rehab, I went out for a slow 3.75 mile run to see how the leg is progressing. It felt alright, not great 8:20 average pace. More rehab and we will see how things are tomorrow.

Afternoon: 4.25 miles out and back on the trail. 8:11 pace

Working on easy miles, shorter distance and twice a day to get the blood working on the healing process while keeping some running going. These are supoosed to be my high mileage week for the next 3......well I may go for 35 this week. :(

Took a drive in to work with Jody Jackson Hughes and ran home. (5.50 miles) Wanted to get a little longer run in with  good temps.My plan as to run 8:00 pace for the run. Legs were feeling good from some rest and I ended up with 7:11 average pace for the run including my warmup mile @ 7:36. Calf has loosened up some and the hammy was taped and loaded with deep-blue essential oil. Never really felt pain but I could tell when to slow down. I feel I am coming back and soon will be out for longer runs to get ready for The Boston Marathon . :)

Ran to Dixie Center then over Tonaquint to Bloomington Drive then right to home. 7.50 miles @ 8:05 pace

Plus I forgot to add yesterday evening 1.50 run that was crappy- Had been working on the yard pulling out trees etc. and didn't have anything left in the tank and was sore from the work- 8:10 pace

PM  Went out for a very easy run in the dark  4miles @ 8:25 pace

10 miles in the bank of Boston- 8:15 average pace- late last night i slugged out 4 miles before bed.

Leg is feeling pretty good with the exception of my left calf- It took about 4 miles for it to finally loosen up.

17 miles in the Bank of Boston- Planned on 17 but hoped to extend to 20.....knee wasn't feeling great so I was satisfied with my effort @ 17- Last 12 miles @ 7:45 pace! Hammy feeling good- about 85%, calf the same. We are on our way back to intense training for Boston...4 weeks to go.

This week ended up much better than I had thought it would be. I was looking at getting may be 10 miles in and neded up with 53.50 so far...may go out later this evening for a few more...

4 miles out and back- Knee is sore and feels weak. Had to take it very easy and kept the pace to 8:30 to 8:40. I am hopinf this will go away soon. I need to get some nileage in over the next couple of weeks......

5.50 from downtown to home- 7:35 average pace including warm up mile @ 8:40

Knee is feeling stronger today.....

7.25 miles running on the lame knee. About the same as yesterday....Mile 7 it started feeling better, or maybe I was just getting used to it. (8:03 average pace)

9 1/2 miles @ 7:55 average pace. Felt pretty good this morning- still have a long way to go to be prepared for Boston and only have 3 weeks to go....

The knee is stronger and not as much pain. Right now I am feeling okay about the knee getting better. The hammy was a bit tender today. The biggest problem I have in running Boston is endurance with the lack of solid training and the feet are not as used to the miles as last year.....hopfully I can get everything together at the right time.

16.50 Miles in the Bank of Boston- 8+ of those with Deborah P Brown . Went out slow to get warmed up for the first 5+ miles. Then put in 2 miles @ 7:12 pace, then 8.50 miles @ 7:46 pace. Last night I wasn't sure if I should even run. I went in for a deep tissue massage to get the hammy worked out and didn't know if I should run on it. Glad I did. The knee was great and the hammy did very well considering. Would have liked to gt 20 miles but I had to go with the body and accept a solid run. 3 weeks to The Boston Marathon .

6.20 miles in the Bank of Boston- 3 weeks from today.......will I be ready????  8:22 average pace. Not much energy today and the left leg is a bit sore but much better than last week

7.25 miles in the Bank of Boston- very windy most of the way. After 8:20 warm up mile I averaged 7:18 pace for the rest of the run into head winds most of the way. It was a good workout to push through the wind and keep the pace solid.

Out and back- 7:45 average pace. Hammy still a bit tender but with compression it felt pretty good this morning. I will keep nursing it along. 2 1/2 weeks to get it healthy

No energy today- slugged out 5 1/2. Loped on the trail across the river to the Pilot station to man of War to home  8:02 pace. Knee doesn't hurt it just feels blaw.....

10 miles in the Bank of Boston- The account is just about full! Felt good and crisp @ 35 degrees and ran 7;38 average pace for the run including my warm up 1 1/2 miles. Closed with 7:12 and 7:07 on the last 2 miles-

Ran 8 miles around Santa Clara at 8:00 pace then went up to the top of snow canyon with Mike, Dustin and Clyde. Started out at 7 then quickly felt the joy of running down hill, it's been so long. I averaged 6:45 pace for the first 9.50. At 9.25 I did a superman flight and then decided that it was time to take it easy the last mile.

Last long run before Boston. 2 weeks from Monday. Finally I can enjoy some tapering and get the body healed up.

Today the leg did very well, the knee bothered me a little during the first 8 miles but nothing bad. The rest of the run it did awesome.

I am feeling confident in the leg.....one will my feet hold up for the race.......

6 easy effort miles from downtown SG to home- Recovery run after a good 18.50 on Saturday. Went out to just shake the legs out.....ended up with 7:19 average pace for the run, warmup included. Great way to start out the week- 2 weeks to Boston!!!! It is amazing how much better the running is when you are not nursing an injury.....

Out and back 6 miles @ 7:49 including warm up @ 8:29. Wanting to keep it easy and work on muscle memory for the marathon. Kept the pace between 7:30 and 7:45 for the last 5 miles. The body is feeling pretty good. I was a little sore after mondays run---> went too fast because the legs were feeling so good after hurting all month. Took yesterday off to rest the legs.

30 more miles to go in my journey from home to the start line of the marathon!

Easy run over to Bloomngton Hills then to Deseret Hills High to home. Just nice easy run, feel a little beat up after the massage yesterday. 8:05 average pace.

15 very nice, warm miles in the Bank of Boston. Headed out at 5:30am and it was warm. I kept the pace easy, not wanting to get hurt a week from the marathon. 8:03 average pace. Went out over Tonaquint 3/4 of a mile and realized I forgot my drink so I went back home, took a layer of clothing off- warm. Then went back over and down to the Dixie Center extending to River Road to Brigham Road. Turned at the Pilot Station over to the river and then trail to home. The last 3 miles I pushed just a little harder to mimic race conditions when I am tired. That part felt the best of the whole run.

7 days until The Boston Marathon . * miles @ 7:39 pace including my warm up and cool down miles. The knee is slightly annoying, hoping the light week will solve that issue.

Last run before leaving for The Boston Marathon. 5.40 miles to top of my account in the Bank of Boston. My miles were at marathon pace (7:43) I can only hope to repeat what I did last year....I haven't had the training cycle this year that I had hoped for with minor injuries slowing me down. I am about 85-90% healthy at this time. Well, Its all about celebrating and supporting those who's lives have been permanently affected by the tragic event last year!

Elliptical in the hotel and a few miles outside

Ran up the course from the hotel in Kenmore square to boston college. Went up over and down heartbreak then turned back. Slight headwinds and 40 degrees going up, warmed up nice coming back. Legs feeling as good as I can expect....knee a bit tender but it is what it is. 8:23 average pace.

Weather is expected to be nice for the race. Temps at the start in the mid to upper 40's and 60's for a high.

We keep going out to see stuff and on the feet too much...spending the rest of the day in the hotel chillin, watching the people coming and going to Fenway park.

Will post about race later

First run since Boston- 8:03 average pace i the light rain

From Dixie Eye to home  7:16 pace. Calves are very tight but felt somewhat alive. I was running too fast but it felt good. My breathing not so good so next run should be closer to 8:00 to help establish some consistensy. 

Out and back @ 7:18 pace

Same run as yesterday- went out to run 8:30 and ended up feeling very fresh and averaged 7:31 pace with the last 2  7:12 and 7:03

Nice run in the wind in Salt Lake- 7:23 average pace

Dixie Eye to home- 7:12 average pace.

6.25 miles @ 7:27 average pace. Stiff headwind all the way. Made for a good workout. Ran from Dixie Eye to home by way of Tonaquint Drive- 66 degrees-

Small loop around Bloomington. Nice and easy. 8:20 the first 2 miles. Ended up 8:06 average for the run. For the next 10 days i am going to run slow easy miles to rest for Ogden marathon

12 1/2 miles on the St. George Ironman course. This is a tough run. Started very slow....I finished with a 7:31 average pace for the run. Splits: 8:59/ 8:09/ 7:59/ 7:15/ 7:07/ 7:02/ 7:35/ 7:36/ 7:19/ 6:52/ 7:03/ 7:04

5.40 miles- Windy going out and very nice with the push back home. 7:32 average pace

Difficult day....will write about it later

3 miles of recovery- tried out the Altra One's  WOW  8:22/ 7:34/ 7:06 on tired sore legs

Nice morning run- 7:04 average pace for 6 miles. After 2 miles of warmup I ran 1/3 mile repeats trying to maintain between 6:00 and 6:30 pace....accomplished. I love the new Altra One's! I have "happy feet" when I am running. Now I need to see if I have happy feet on a long run.

Ran out past the Dixie Center turned back and then over Tonaquint Drive to home. Nice cool morning. Kept the pace easy except the last 1 1/2 miles @ 7:04. (7:47 aveage pace) Altra One 

Nice run at midnight

12.95 miles on the SGM course with Steve Hooper , Justin Snyder , Kendra Cote Hooper , Bruce and others....Thanks for keeping the pace just above race pace.....Feeling pretty beat up after the 5k a few hours ago....(7:33 average) Actually was a beautiful morning for a run and a great confidence boost for me. Still Loving my Altra Running One's! 

5 more using my new Altra One-2  Wow! I love these things, so light but plenty of cushion.

7 miles in the bank- Had to get out early...the HEAT is on! (7:48 average pace) 

Great early morning run this morning- 6.17 miles @ 6:51 average pace. 74 degrees. 7:09/ 6:48/ 6:46/ 6:48/ 6:59/ 6:53/ 6:11

14 great miles on the SGM course with ColleenandMike Woollard Warren and William Campbell.....well they dropped me off and ran farther than me. Perfect temps! Averaged 6:59 pace for the run. I started out at 7:32 for mile one and gradually built the pace. & miles in I averaged 7:11 pace. The last 7 miles were at 6:48 pace. I am loving my Altra Running One squared shoes!! No foot issues for over 2 weeks.

5 1/2 mile progression run. 7:57/ 7:23/ 7:14/ 6:59/ 6:42 I told my wife that I was going out for a slow, easy run...LOL (73 degrees)

DC and back- went out very slow- 9:20/ 7:57/ 7:30/ 7:12/ 6:42

From ChuckWalla parking lot up the course and back

Tempo Thursday with the club. 1 1/2 warmup then 5 mile tempo @ 7:08 pace then cooldown of 3/4 mile. This is the first tempo with the club in a few months, felt good to get out and push the pace on a very honest course.

5.40 miles @ 8:08 pace- progression run starting with 9:17 for 1st mile and last mile was 7:17

DC out and back

12.75 miles in the bank this morning- 7:52/ 6:18/ 6:23/ 6:36/ 6:41/ 6:46/ 6:49: 6:50:/ 6:45/ 6:26/ 6:46/ 6:47/ 6:51 (average pace 6:45) with Dustin Ence, ColleenandMike Woollard Warren, William Campbell

9 1/2 miles slugged out this morning 7:39 pace

Falure at Drop 13 half marathon- tore my hammy at mile 4 and limped in to mile 6 and quit.

treadmill

77.69 miles to catch up on mileage- somewhere I failed to log miles

WooHoo! Just ran 10 miles. First run over 1 mile in a month. I took it easy with an average pace of 9:16. Hammy is a bit sore....it felt great to feel like a runner again...even though it was slow if was a good feeling. Thanks Mike Warren and William Campbell for making me get out of bed and do something this morning!

Nice run from downtown to home. 7:45 average pace

This was a great run. I felt normal again, although not in shape. My pace was great as my hammy has released and allowed me to run painfree. 7:24 pace, now I will begin running like I should be, at a slower pace. I don't need to run fast training miles all the time, i have learned that lesson....I hope!

Great run with Dustin, Billy, Cody and Mike on the course. 7:25 pace, just under 2 minutes a mile faster than last Saturday with the same effort and NO PAIN!

Up over Tonaquint to DC to home- averaged 7:45 pace left hammy feels great, right still has a little pain...nothing bad. Looing forward to running this summer and then a winter of recoop with rotator cuff surgery on the right shoulder.

To DC and extended 1/2 mile and back to DC then over Tonaquint drive  8:01 pace.

8 miles on the road from Snow Canyon Parkway to home- drove over to Performance Fitness for 20 miuntes of hydro massage and then a mile on the stairs

8:01 pace

8  miles in the bank- shiiiiin splints are kicking my butt. This is how I get welcomed back to running every time I am off for a month. (8:03 pace)

From close to Ledges down Valleyview drive to Dixie Center to home. 7:23 pace then last two with Dan Woodside at 9:30 pace

Easy, tired milage on the trail to the new bridge and back- some nice rain for a good part of the run, kind of like having the misters on....I am tired and have no energy this morning, yesterdays run wiped me out. 8:13 pace

Shin splints suck!

5.40 miles @ 8:20 pace- still some issues with shin splints so I am taking it easy to allow them to cool down and get used to running again- very muggy morning but nice temps.

Shin splints on right leg are still bugging me, slightly better than earlier this week. I am taking of till Monday morning to heal them,.....also I get to have a colonoscopy Friday morning...oh joy!

On the course with Mike Warren- great run this morning- a couple slow warm up miles then a steady 7:02 to 7:10 pace for the last 8-

double run this morning- went out for 3.75 needed to make some calls then a couple of hours later ran from downtown to home to make it 9.50

Muggy slow miles 8:25 pace- not feeling much like a runner right now, I can't keep in motion- lots of walk breaks.....

7:51 pace out to Bloomington drive then the loop and back- left ankle tender this morning for some reason......not too bad though. Shin felt good.

Ran 2 miles on Sunset over to Performance Fitness, then did a couple miles on the treadmill with a 30 minute workout then 6 miles to home @ 7:50 pace.

2 miles on the road then 2 1/2 miles on the treadmill and incline trainer.

3.50 in the gym and 16 on the course at 7:29 pace

Ran from snow canyon parkway to home  7:35 average pace

Afternoon workout  1500 stairs carrying approx. 1500 pounds of garbage down the stairs...

8:15 pace 60 degrees and muggy

Ivins fir station to Performance Fitness, massage bed, to home  7:56 pace

5 at the gym then 12.50 around Sand Hollow then 5.5 more at the gym.

5 in the gym  13 on the course and cool down at the gym of 2  13 on the course at 7:20 pace

7:25 pace on the SGM course

Great race at Lake Powell. My goal going in was to hit 1:44- 1:45. The course is not an easy one with 2 plus miles on trail- including blow sand slick rock etc. I won the age group for 55-59 with a solid effort.... One stop along the course to get a drink and gu.

week total

Full month of November total

week total

week total 65.10 miles

weekly total

13,049.01 miles of running to date