St. George Running Center - Run For Life.

Was there a run on Monday? Also, try to enter as many workouts as you can remember for this year into the log.

Steve - need more miles. Go for another run tonight. Even if it is only 2-3 miles that is better than nothing.

I looked at your last week. 5 miles a day seems to be a pattern. Try addressing the problem by always starting your day with a 3 mile jog. That way, if you procrastinate the real run until the evening and can only go 5 miles, you will have at least 8 for the day.

Thanks For the comments. My goal for this week it to put in 48 miles. I have 8 miles scheduled for Wed, Thurs, and Fri. then 10 on Sat.

Now that looks much better. Keep it up. How fast is Clyde and which one of them is wildbull?

I'm not sure if WildBull wants to let anyone know his secret identity. All I can tell you is Wildbull's real name is spelled-out B.I.L.L.. He's a pretty amazing runner. I think he's lost like almost 100lb a couple years ago. Ran his first marathon this year and qualified for Boston. I think he's a pretty talented.

Clyde ran at UVSC in the late 90's and Dustin ran at Ricks and BYU in the Late 90's as well. We are all close to the same running level right now, however Clyde has dropped me in the last two workouts.

This is much better than yesterday. Keep it up and the weight will go down. I wonder how your body will respond to aggressive speedwork in regards to dropping weight.

Steve:

Add another "always on the run" before you go to sleep tonight.

I would have if I hadn't ran the 5.5 miles at 7pm. I was pretty wiped-up for most of the day.

Good job! Keep up the mileage.

Steve, calfs can be painfull. hopefully just strained. all I can say is ice, ice Baby. may be that deep tissue massage your always recomending to me.

How is that snow up there? I am a little nervous heading out to Colorado this weekend. I won't be there Saturday morning, but I am planning on doing a longer run up in Provo. Hopefully, I can hit around 50 miles again this week. Keep up the good training!

Steve you better jump on the band wagon and buy some new shoes. That's a easy element to eliminate problems. I'd hate to think that you running on those old shoes is causing a long term injury.

I look forward to Saturday morning, however the weather is most likely going to be poor. On which week are you planning on doing 20 pre Boston?

Hey Steve, we got the spectrum on 18th. how about the long 20 on the week after. we could run in town or run from like utah hill in. or run the back roads from veyo inn that go through santa clara.

Steve - slow runs are good, especially for you, I think. My feeling is that your economy is naturally good - it is the raw cardivascular endurance that is lacking right now. Keep it up.

I think I'm with Bill concerning the 20 miler for the Boston Marathon. The 25th should work. That still gives us a little more than two weeks until the race. The 18th would probably be the ideal date for that run, but OH well. We should try to get in around 13-16 this Sat.. Just thinking about that right now makes me want to take a nap.

Bill, That run from Veyo Inn to Santa Clara sounds good. I'm not 100% sure what route you are thinking. Does it go into Gunlock?

Any ideas for our run this Sat? There's a run we could do from

Diamond Valley to Chuckawalla. It looks like it's about 16.4 miles. I don't know if you guys want to run that far on Sat. I know I sure don't. However, it's an overall Elevation Drop from 5013 to 3143. Let me know what you think.

I'm game for what ever. Just let me know ahead of time so I can plan on what gear to bring, what shoes I'll wear...that sort of thing.

Dude, I always thought you were an air head. now this confirms it. high altitude. good to hear your calfs are back into action.

Growing pains...

I am glad I have created something that helps you do the training like you ought to. Indeed, as the scriptures says, by small and simple means shall great things come to pass. Keep getting haunted...

Steve:

I have cleaned up the spam, and added a fix to catch this type.

Steve:

Thanks for the spam report. I think my new fix is going to get rid of a lot more now. For some reason spammers really like this one particular page.

Steve:

Sledding is good, but opting out of a run is not. The way this IT your are talking about will come back is when running (or cross-training when injured/tender) for less than an hour a day stops being an option. That is perhaps the most important element, and it becomes more critical as you get older.

As far as the amount of time it will take, I'd have to say plan for more than a year of at least 60 miles a week. You need to have a course and a hard workout you do on it that can serve an accurate indicator of your fitness. For example, run 3 miles moderately hard, and sprint the last 400 to measure how close you were to the limit. Do it once every two weeks or so to measure if what you are doing in your training is effective.

Now this looks much better. However, you will get more benefits out of your 15 mile run when it is backed up by consistent days of no less than 8 throughout the week. Not sure about the physiology (maybe consistent daily mileage teaches your body how to recover, so when you go for 15 you recover faster?), but the common sense tells me it works this way.

Hey Steve,

Looks like you guys had a good workout. I also went 15 miles up in Provo. I felt good, however I had on way too many bulky clothes a sweatshirt and some cool sweatpants that were flapping in the wind the whole time. I need to get some of those sleak running pants like you have. I couldn't believe all the snow in Southern Utah, it was pretty bad traveling up to Cedar City on Friday, finally cleared around Beaver and the rest of the trip was good, it is snowing right now here in Craig, so it looks like I will get in some winter training this week. However, I am excited to do some of my old runs around here.

good job steve, going 15 miles in the cold. Wish i could of been there. Who is kevin? Tell me about this magic Juice! is it better then pepsi?

Hey Steve .

Save some of that "MaGiC JuIcE". for you newborn baby:):) Have a nice day. see ya tuesday

Please bring some MaGiC JuIcE to the run on Tuesday... I need some homeade special sauce too.

I'm impressed.

Dad

I'm impressed.

Dad

Who is Dad?

Dad is my Dad. I told him to check-out the blog.

Good mileage. Was that a make up for not training Monday?

UH, Yea. You know me too well Sasha!

Dude, you were cooking that last mile. the glow off your shoes looked like the space shuttle when it hits the atmosphere! you rock!

Hey Steve,

My time at the St.George Marathon was ok. I learned a lot, and felt I could of done better. I don't think I am in the same shape as I was before the marathon. I was running about 60 to 70 miles a week before the marathon last year. However, I do feel stronger on the long runs. And the miles seem to be going by a little easier this year so far. I think the quality of our runs together have picked up. We are definitely going faster!!

Steve:

Time for another run...

Steve you did a good job on Saturday. Not running most of the week couldn't have helped...But I think your doing just fine. You just have to run on race day like you ran last Tuesday and you'll kill us all. Holly cow! We should have one more good 10k pre Boston...the one at Coral. How is that track? If its a good course I think we can break into 35 or 36 with good weather.

Coming down to 35-36 would be nice. However, it's going to be difficult with the 1.5 - 2 mile hill around miles 3-5 of the Run 4 Kids 10K. It could happen, but I'm thinking around 37 for myself. However, You(Clyde) and Dustin might get into that range.

Not running on gravel for the first couple miles might help the times out a little as well.

When I posted the 35-37 times I didn't know about the course. Then I read the form off the web page on "run for kids"... With a hill like that I don't have the same expectations.

Why don't you guys measure out a 10 K course, get together and have your own time trial?

I thought everybody ran pretty good Saturday considering the conditions and where we are all at in our training. I know for me it was good to get out and race a little and feel like my training is paying off some. Can you believe only 4 weeks until Boston? I'm getting pretty excited.

Good job getting out for a run late in the day. Keep up the mileage.

Good start of the day. Remember to add some more miles in the evening, at least 3.

Steve, your dedicated dude. running in the wet snow! how did you feel at the spectrum?

B F & C. Beware of binge running.

Go through the RICE treatment. Rest Ice compression elevation. Just skip the compression step, other than making sure the ice is compressed close enough to cover the entire area. Then keep it moving. Just do home physical theropy by rotating in in all diretions very easy 3 or 4 times a day. I hope your ok. We've got a lot to do this spring and summer.

Well, this morning I'm really pleased with how much better it's feeling. I spent a lot of time, massaging the side of my knee and icing it as well. When I went to bed I took 800mgs of an anti-inflammatory. I'm thinking I didn't pull or tear it, the IT Band just got supper inflamed and was causing major pain over the side of my knee. I think I'm going to stick to the RICE treatment. I did take a look a the BF&C link that was provided, however it only showed the ingredients, and not necessarily how to make it. Any more information on where I can buy It or how to make it would be good.

I should have just slowed down at the end of our run yesterday instead of speeding up. The moral of this experience: LISTEN TO YOUR BODY!

Hi Steve, sounds like you guys had a good work out. here is a good link

http://www.jeffgalloway.com/training/injury_archives/itband.html

I would take a day off and do cross training.

Hey Bill, Thanks for the link.

Steve - try this link

Sasha, Have you tried this first hand? If so for what?

Yes, I have. Mostly for inflammations/sprains. It takes the edge off for me at first, then it heals completely a couple of days later.

Steve I hope your o.k. You'll have to watch it and play it by ear for Saturday. Call me if you think your not going to make it, just so I know.

Be careful. Probably not a good idea to push either mileage or speed for another week, but make sure to jog 5-8 miles a day if you feel good enough.

Hey Steve,

Sorry to hear the IT band is still bothering you, just continue to listen to your body and rest up, we need you healthy in a few weeks even if it means backing off a little the next few days. When I was coaching I would often encourage injured runners to continue to exercise the mental side of running by reading and researching good books.

Thanks for all the ideas and support.

Steve, they do have a support band you can put on just above the knee. They say it helps. I remember when I had IT band. Not fun. But with lots of stretching I finally got over it. Here is a link

http://www.runningtimes.com/rt/articles/?id=6099&page=1

Hope your day goes well

Frank Stampfl

Fear is the strongest driving force in competition. Not fear of one's opponent, but of the skill and high standard which he represents; fear, too, of not acquitting oneself well. In the achievement of greater performances, of beating formidable rivals, the athlete defeats fear and conquers himself.

Great Article Bill, Thanks. It had several exercises I have not been utilizing.

How is the IT band this morning?

Hope the IT band is feeling better. I've had this in both knees in years past and have managed to trace it to worn out shoes every time. I find that once my shoes are shot, something starts hurting.

missed you saturday Steve. hope your feeling better soon. take care.

Steve...buddy it sounds like your having a health crisis. I hope your body heals up. We missed running with you on Sat. How are you feeling about Tues. If you come we can sign a pact to not push it at all so we can get you back to %100. Hang in there. If you want to check the office out, and look at that option I could meet you over there before the run or we could go over after.

Thanks for the concern Clyde. I'm planning on coming today for the group run. I'll just go slow and cut off some of the miles.

I'll give you a call about checking out the office today before the run.

Steve, I will bring a rope to put around superflys waist. he can pull us all for 5 miles. that should slow him down a little.

Good recovery. Keep it up. Be gentle, though, but consistent.

Hey Steve,

Thanks for the info on the blisters, I was able to buy that same product you suggested last night, so hopefully wearing those for a few days will clear up the problem. Hope the knee continues to improve. Also have you looked at the Boston site lately. It looks like based on our bib numbers all four of us are starting in the first wave of runners. Also looks like the corrals are split up with the first three being 1-3 11:10 am, 4-7 11:12 am. I think they are basing the corrals on the first number of your bib number. I was also wondering if you have read anything about the team competition and if our running club would be eligible to compete in that?

Good news! Being able to run at least somewhat is always good news.

Hey Steve,

is "somewhat" a new running style? your going create a fad! runners world is going to knock down your door!

Bill Bowerman

A teacher is never too smart to learn from his pupils. But while runners differ, basic principles never change. So it's a matter of fitting your current practices to fit the event and the individual. See, what's good for you might not be worth a darn for the next guy.

Looks like 5 miles is probably too much for your knee right now. Keep the running down to 3-4 miles, but make sure to add large amounts of injury-safe cross-training to keep the endurance up and the weight down while the knee recovers. Let's hope it will recover before Boston.

I've been going through some knee problems myself. I've finally come to grips with the fact that I'm not going to be able to run as much as I'd like, and have to alter my racing and training plans. But I am compensating by hitting the elliptical trainer hard and am keeping my mileage up that way. It's a pretty good workout and feels a lot like running. I've also been seeing a physical therapist, something that is covered by most insurance plans. The PT is great and actually examined all my muscles and joints to narrow down the problem ("knee pain" is pretty common!). For me, my hamstrings are very tight, and my knee cap does not track properly, so I need to stretch out my hams and strength my quads. For you it may be different, but I'd definitely recommend seeing a PT if you haven't already.

Good luck!

How did it feel?

I started off by walking the first 1/4 mile and then ran like a turtle the whole way. I ended-up walking about 4 times.

I still don't think I could have gone out for another run tonight. Tomorrow I'm shooting for another 5 miles.

good job Steve. Since we can't find any turtle's. you might as well run like one. you could be an endangered species that requires special protecton laws.

Good work. Turtle running helps maintain the endurance while keeping the weight down.

Keep praying! along with rest, ice, massage and the Big Mac if it works. Actually I have had some pretty bad experiences trying to mix McDonald's and running. Lately I have been really pleased with my diet, it has always been something I have strugged with but I'm forcing myself to eat more and more healthy all the time. However, I'm ready for a big meal come Monday night.

Nothing wrong with a big meal, as long as it is a good meal.

I'm just glad to see your posting something on here. Just run nice and easy, get some orthotics, and maybe get a shot of cortazon or what ever it is. We need you competing with the club.

I have never used orthotics, but I know they have helped lots of people. Probably would be a good idea to look into another pair. Even though it might be a little money up front it will probably save time and money down the road. I just bought two pair of shoes this past weekend, hoping to rotate them like we were talking and reduce the chance of injury.

If you're running two-a-days it's a smart move investing into atleast to pairs of shoes for rotation.

I have an appt. set for Thurs. with a podiatrist. I called around to a few guys here in St. George and finally found one that was a runner. Luckly he's the best price as well.

If you're running two-a-days it's a smart move investing into atleast to pairs of shoes for rotation.

I have an appt. set for Thurs. with a podiatrist. I called around to a few guys here in St. George and finally found one that was a runner. Luckly he's the best price as well.

Good to hear you felt ok on the run yesterday. Its good to have everyone in the club out. I hope you can just continue to improve and can start pushing it with this summer the guys.

I hope I'll be able to start pushing it by this summer too. Thanks for the encouragement.

you don't need to push it to hard. your pic speaks volumes. don't mess with the desert runner!! glad to see your improving and getting better

Good news, and a nice picture. I wonder how a guy like that could ever run a 2:37 marathon.

A guy like that would roll to 2:37 marathon.

Enough with the fat jokes. You should respect all runners equally regardless of belly size.

Wow..that new picture sends a message! Its like Darth Vador of the running club. "Get out of my way or I'll light sabor your legs off."

CLYDE, I AM YOUR FATHER!

Thats Amazing!!! Although I may have nightmares tonight.

This is Jansen Ence and I really like your light sabor, I wish my dad was as cool as you and had a light sabor.

Jansen, Your Dad's so strong with the force he doesn't even need a light sabor.

Did you buy the superfeet here in town or did you order them on line. If you did buy them in town where?

with taht kind of speed maybe we should do that mile relay race tomorrow?

Hey I forgot about that. Do we want to put a team in?

Yea, It sounds good. I guess we can talk about it in the morning?

The wildbull enjoys your company. you will be kicking in no time. be patient.

Pay attention to the fact that your previous run was done only about 12 hours earlier. I believe this is the problem, or at least a primary contributing factor. With your injury you might be able to run 3 miles and then 3 miles again 12 hours later, but not 5 and 5.

Also, how much sleep did you get the night before, and what did you eat in between?

You might try an experiment - run 3 times a day 2 miles each time, and eat very well in between with the emphasis on fruits and vegetables. If possible, take a nap.

I'm glad you enjoyed my company Wildbull.

Sasha, I think you're on to something with your comment above. I also think not spending enough time stretching and icing after my run Fri. and not stretching enough before my run Sat. were contributing factors as well. I was feeling so good the whole week and lost focus on my injury and now I am paying for it again.

You need to mix up some MaJiC JuIcE and heal thy self. I also miss the running Jeti Knight...Where did he go?

if you buy me shoes you will feel better quicker! see you tonight. " Just because your voice is loud, it doesn't mean your words have substance."

Good work! Keep it up. Note that my legs stopped breaking down in a marathon after a change in the diet. I have also recently discovered that my ability to absorb glucose in the later stages of the marathon has improved compared to the past. I also attribute this to a cleaner diet.

Thanks for the encouragement.

Steve just do a run every day and take all of them slow. If you can do this you can allow healing and build you fitness, plus trim some of your love handles off.

Thanks for the encouragement and the fat joke.

What else am I supose to do with my day other than sit here and make up Phat fat jokes.

Steve dude, the st.george marathon has posted every one that has signed up on there web site http://www.stgeorgemarathon.com/

and your on it. now your comitted to get better. and if that veggie thing does not work out. there is a clydesdale division! just get some of those weights sasha has. 200 lbs. piece of pie!!!

I agree with Clyde - go every day, but only two miles for two to three weeks. I think if you go every day at extremely low volume/intensity, it actually stimulates the healing.

Here comes the Fast Running Blog to haunt the corners of your lazy mind. Any running or cross-training since then?

Sounds like you are making some progress.

Keep it up - it will come back in a couple of months. Just do not get too excited, or another injury will happen.

Steve,

Good to see some activity on this blog. Whatever you do don't hurt it again. Keep it up and in no time you'll be pushing the pace with me on runs again. Or maybe not. Thats how you got hurt in the first place.

10 after a long break is too much, but it seems like you got away with it. I'd stick to 5 a day six days a week (no skipping!) for a month before trying to push it first. If you manage the no skipping part, this will actually be very close to your best training this year so far even with only 5 miles a day.

Sasha, why doo you have to give me such a hard time about consistency!?

Before I started doing the blog I did have a month or so of consistant running. However, your point is taken.

"The slacker taketh the truth to be hard!"

Steve I'm so exited that your able to be out running again! I wouldn't mind doing so speed work, however I don't think I should this week before the race on Friday morning. I'll run big Mon, Tues, then I'll taper back on Wed, Thurs. So I don't know where I'd fit in any speed stuff. I'd like to be ready to for the race- I haven't raced for a while and would like to see where I'm at.

Hey Steve,

Dude, june 21 is the day i see the doctor who will hopefully give me the green flag. I am so tired of the gym. Hey who is Denise? I am glad to here your running on a regualar basis. sounds like your getting better. I hope to joing the club soon.

Percy Cerutty

Great people and great athletes realize early in their lives their destiny, and accept it. Even if they do not consciously realize the how, the where, the what.

all right dessert runner! what the deal. glad to see your getting a mile or two in these days. I see the the doctor this week. hopefully i can start to get my sorry sack of slack moving. i am tired of being a well rounded individual. does not look like the club has been getting together much. latley. hopefuly we can start meeting again on a regular basis. did you check clydes time at the summer games. WOW?

Hi Steve, you mover, shaker, I showed up at the park all dressed up and no one to run with. Luckly David Holt showed and did a charity run with me. His good deed for the day. We ran 6. I ran the jeff galloway method. Run a couple of miles then walk a few minutes. I am way out of running shape. I thought my cross training would help keep me in shape :(:(. what time saturday are we meeting 6 am? see ya soon.

Good to see your out to a start this week. So how many miles did you get in on Saturday? Other than the hind end...how did you feel after the run? The knee?

Good to see you got away from one life to live. You must have taped it!!! What is happening with Luke on general hospital?

LOL!!!

We've got quite a bit of smoke over here in La Verkin also. Looks like your off to a good start this week training wise. I'm home from work for a few hours so I think I'm either going to get on the treadmill or go out for a few miles, since I didn't get up this morning like I was planning.

good job. does your wife know about your 2,2 min pick ups? hope they where at least good looking and were woman this time? I was in cedar today. the air there is just as bad.

Hi Steve,

I am hoping to run everyday this week. I will see how i feel. I am going to try 6 tonight. you have a great 4th also. I think your running smart. slowley building your base.

Steve I thought you ran really strong last night- with as much time off as you've had you are in pretty good shape.

Keep it up and before long I'll be using the harness on you.

Good Job on the run Steve. Hopefully you have recovered by now, I think more than anything you were probably a little dehydrated and your body hasn't been used to going that long of distance at one time for the past few months. I think the run was probably around 12 or 12.5. Judging by the overall time if it was 12 we would have been averaging 8:20 mile pace and if it was 12.5 it would have been 8:00 flat mile pace. I did stop my watch some mainly when we were doing our cross country adventure. I was telling Sunny about the run and she said she has been on a 4-wheeler up by that place with the natural water swimming pool, she said that road/trail goes all the way over to Pine Valley, so I'm excited to check it out sometime, plus I'm going to take the boys sometime down to that stream and those little fishing holes.

Like Clyde posted on his blog Steve does cook up some mean French Toast. I should have stayed for seconds as it turned out got down to St. George and they cancelled the sod project until next Thursday.

Yea, I was thinking it had to be closer to 12.5 or 13. I always have a difficult time telling distances if I haven't been consistently running those miles. It's too bad you didn't end up laying the sod you could have driven up with Clyde and Bill. Just send you boss the gas Bill for the change of plans!

good job on the miles. does not matter that they are slow. just need to increase your base to get your endurance up.

8 a day might be a bit too much after the injury. You should probably stick to 5 a day for a month to let your body regain the balance before starting to push it further.

forcast calls for Hot, Hot and more Hot. do you have any left over french toast? just in case i faint.

Hey Steve, good job on getting the long run in, I'm sure the longer runs will start getting easier before too long. The race went pretty good, I think both Clyde and I were happy with our times. I still need to push it a little more to get up there with Clyde, but overall it was a good race. We talked to a few guys after the race about the club. Steve Olsen would like to talk to you a little more about the club and his involvement at the Summit Athletic Club. Well, have a good rest of the weekend.

Thanks De-enz. I hope they get easier soon.

That's great great you guys were able to talk to a few guys about coming and running with us. Hopefully they will show.

Steve it looks like you and Bill had a good run this weekend.

Isn't this weather insane! I really don't know how I'm going to get my miles in when its still 100 at 9 or 10pm.

Have you ever had any issues with PF in you feet? I feel like the left arch of my foot is hurt pretty bad. What are some ways to help it heal?

Hopeufully Dustin and I recruited some more guys to come out and run. Logan said he would come on Thursday.

Superfly,

I have had some PF problems in the past and I know Bill has as well.

What helped me was getting stability inserts like supperfeet, icing, anti-inflammatory, and messaging my foot with a golf ball on the floor.

Really be careful with this injury, it can go on and on and become chronic if you're not careful.

Hopefully those guys will start showing. The more the better.

hey Steve,

I think your pretty lucky to be living in the hills right now. your at least 10 degrese cooler up there. no i did not make an appointment with the doctor. i decided just to lay of the crunches for a while and se what happens.

picked what up toward the end? a quarter?, dime?,

your lunch?

I like how your getting your base miles up. if you build it! your speed will come!!! see ya soon.

Good job getting out every day and getting some miles in. I better enjoy it now while your out of shape because you'll be kicking my butt soon enough.

How about the rain cooling things off a little.

Hopefully you got some up there.

Thanks Clyde. I don't know if I'll be kicking anyones butt anytime soon. After seen how well you and Dustin are doing, it's going to take some time to even be close to you guys during a race.

Now if I use a dart-gun and take you guys out during a race, that might work.

Good job on the miles so far this week, I'm a little behind all you guys as far as miles this week. Still feeling some soreness in my legs, I probably won't hit 60 miles this week, but should be ready after this week to have some higher mileage weeks during August. Won't be long and I will be back in school.

Good job on the run!

Your comming right along with your training. You hung in there pretty good thursday night and then did a good job on saturday morning. Both those runs were not what you'd call easy. If you hold your mileage for the next week or two you'll be ready for some kind of race to see where your at. I'll bet your in a lot better shape than you think you are.

Steve, that was a cool run! I was sucking air the entire trip. i got kind of proud on the return trip however, and great was the fall there of. what a downer!!! I sure have a weird way of getting my daily alotment of trace minerals.

Great miles! Keep up the good work.

The smoke isn' too bad- I really havent look outside today. I didn't even see it at 5ish today on my morning run.

I may have a cool run for us on Thursday. Cool becasue its all by the river, most of it. I've got to go explore and find out the details.

Steve, it is cool to see that we are making progress in overcoming our injuries. are you going for 60 this week?

look at the times. wow. I would not of even made the top 50 http://deseretnews.com/dn/view/0,1249,640197365,00.html

Bill,

Those are some pretty fast 10k times. It's amazing how much competition is up in SLC. I wonder what that course is like?

I'm hoping to get in around 70 miles for the week.

70 mftw-Just don't try and swollow the whole apple in one bite. How far do you guys want to go on Saturday?

Clyde,

I was thinking about going 15+ on Sat. It all depends on how I feel the day of.

looks like the training is going pretty good for you this week. We are heading up to Provo in a few minutes then out to Colorado tomorrow. Maybe I'll try to meet up with Sasha.

Steve, thanks for towing me back to the park. your looking real strong. you earned alot of bonus points last night with all the cars honking.

I'll look for you guys at my place @6:30.

As to your question about my miles for one day. I did a 20 miler about 3 weeks ago. I just had Mik'L drive me 20 miles away from our house up the STG Marathon road- then I ran home.

If you have any questions about tomorrow call.

See ya then.

Wow. Good run today! Thats a good week also. Your improving soo fast.

Holy molly. 18 miles. It must of been warm. are you going to run the hobble creek? I probably should just to get a half in before the marathon.

Steve,

I was going to do 80 or so this week and next. I may go 90 one of those depending on how I feel. This weekend would be a good long run time. I think the Leeds run sounds good and we can do 20 or 18 depending on what you guys want to do.

way to get out and soak up the rain. probably feels nice to run in the cool air.

Sounds refeashing. Good miles while on the road.

So I read your blog yesterday about the rain and stuff. I thought-oh nice- Steve got to run in a pretty good rain storm. Then I went home and watched the news and saw the crazy weather up there. Trees falling over, roofs ripped off buildings, flash floods...

You wern't kidding. It was nice here 10 or so degrees cooler than it has been.

Yep, it was wet.

Good day! Hope to see ya tonight with the club. I'd like to do 8-10 tonight. Then as close to 20 as I can on Saturday. Hopefully everyone will be up for it.

you rock. 16 miles. I registered for the half at hobble creek. I figure it will be a good tune up for st. george.

8 miles in the morning. good job. Did you see any more turkeys? We need to rcruit a few more for the club!

Way to get in some miles without doing a morning run. Thanks for comming and doing that stuff with me. I'm pumped about the new stuff. I hope it all works out for everyone.

Holy miles. 14. don't forget to ice your head. with your ego it just might burst. just kidding man. your looking strong. I like the uniforms. do they have them in hot pink!!!

Steve I was going to give you this link- its the one I told you about on the run on Saturday. You'll have to play with it and see if you can figure it out. Just zoom into a location and then start going from point to point.

http://www.gmap-pedometer.com/

Hey Clyde, thanks for the link to the site above. It's great the way it shows the Elv changes and I love that you can save the different running loops. If you happen to have any saved loops email them to me and I'll link to them on the website.

Hey Steve. good job getting out this morning. I got up, got dressed. and just was not able to get my self out the door. I really worked on the calf this weekend. it feels alittle better. It is still a little sore.

glad to see your getting some speed work in. howdid the 800 feel

Hey Steve

Good job on the speedwork, I struggled with mine yesterday, I told Clyde to let me know next time you guys get together I might be able to come over. It helps a lot being able to run with someone on those types of workouts.

Good job last night. Really good for your first speed workout of the year. How are you feeling today? Did ya get up and run? Mik'L got the shorts in the mail today... She didn't seem to pumped about them. So we will have to go take a look and if they will not work we'll have to look for something else.

I read your post on Clyde's page, congrats on the weight loss. It feels great once the pounds start coming off, my problem is the fact I really enjoy eating also.

great work. soon you will look like a bag of bones. Looking forward to saturday. should be fun. see you Thursday.

Dustin - the solution then is to learn to enjoy the miles as much as you enjoy the eating.

Steve - time to update the blog.

Steve,

I have still been feeling some stiffness in the legs, also my lower stomach/upper groin area has been hurting a little. Hopefully within another few days I will be feeling back to normal. Once again good race on Saturday.

I think you ran an amazing race saturday. I was impressed how fast you went out and you kept up the pace. I think we will be peaking for st.george. I had to crawl home Saturday after the race.

Good to see something on this blog!

I also feel like a hash brown....

there is a race this weekend. peach days 12 k. it is not really a race. you pick guess your time that you think your finish and you get an award. top 15 people get something. i will bring the form tonight. I was thinking we may want to run 20 saturday?

That would be a tough race if the course is not certified or at least properly measured. The way to win it is to find out exactly how the course goes, then run it enough times to develop a feel for a certain pace.

WHERE ARE YOU?

glad to hear your feeling REALLY good! I am glad your move went well. way to get out. where did you run?

Hey Steve

Sorry I missed the run Saturday and the move, let me know how I can help you out if you still need anything.

Good miles for the week already. I'm still recovering from the blisters, I have been using those bandaids you mentioned they were the same ones I used around the time of Boston. It is hard not being able to run, but hopefully this won't affect my performance too much.

In the world of Burgers, I would say that you’re a $6 dollar Burger! Super job with the miles. I sent in my Santa Clara Swiss days form today. It is on September 23. Here is the link. http://www.santaclaracityutah.com/ If you want fries with that burger you need to do another 5 miles.

Can I get some fries with that shake, shake bootie.

Steve I was just looking over this little press packet hand book that John B. gave me when I went in to talk to him and there is a nice picture of you in there finishing the marathon last year. Did you really wear those big long black shorts for the marathon last year? I'll try and remember to bring it tonight with your shorts.

Hey Steve, nice run yesterday. I'm not going to be around Thursday night, but what are your plans for Saturday? I know Clyde is going to be out of town and Bill is thinking about doing the Swiss Days 5K, I have also been thinking of doing the race, but would also like to get in some more miles, sometime I would like to go run a few miles on the marathon course, let me know sometime this week what your plans are.

Good run Steve. Way to get out and get some healthy miles in early in the week.

Dude, I am very impressed! I was lazy and only did 9. I am trying to go drug free this week. will it last? Can I be drug free? if you want to hook up tonight let me know. I was thinking about running around 8-10.

Steve good job getting out. Hope things are going good with the store and stuff.

I'll miss you guys this week as we are taking off for Moab around noon today.

Finish the week like a champ.

Careful on those night runs. You might trip on a turtle!!! The store looks like Hurricane Katrina was resurrected? Hope things are going well!

Steve,

the store is looking better all the time. I got a peak at every ones bib number for the marathon. I will let you know tonight.

Good to see you back on the blog! Did you get some new wheels (shoes) for the marathon? I'm planning on meeting you guys at the park tonight, might be a few minutes late. I'm like you would like to make a game plan for the marathon. I think Clyde and Holt are thinking about going out around 1:18 and then seeing what they have left for the second half. I'm just wondering if I'm in that good of shape. I know I'm a lot stronger and faster than I was in Boston, but I don't know if I should start that fast. Any ideas?

for an internet guy your sure lack the skills to blog:):)

Good job Saturday Steve. I know you weren't as pleased as you would have liked to be, but hey lets keep training and tackle some more of the upcoming races. I'm still thinking I would like to go out and maybe do Boston again if I can save up some money. Hope your recovery goes good, I'll probably catch up with you guys sometime next week for a run.

Steve,

How are you feeling? I'm pretty sore. Limping around like a 90 year old. I really pounded the quads on some of that downhill.

Good job on the race. It was more just a training run for you- I know there is some good race in your future. You've got to get back the St. George running club PR Belt. Do you want a shot at the title?

See ya on Thursday.

I'm still laughing at your words to Jose as he passed you-

"start late" lol...

Steve, We lived to run another day. at least you don't have to go to idaho this year! so smile:):) I need to start running a little smarter and take care of the details better. like diet and training.

Steve

Is the club hooking up at 6 pm now as posted on the web site. I don't remember you saying anything about it. how are you feeling? I am feeling like an old man.

Any training since then?

Steve:

Is Kendra still planning to come tonight? This is Mik'L. Clyde went fishing for the weekend so he won't be there tonight, but I am still planning to come run with Kendra. Give me a call if she isn't coming.

Dude, keep up the turtle watch. good run last night.

If I find a turtle I'm bringing him/her home.

your alive? you live? or is this an imposter? identity theft is a crime. show your bald head! so i can verify!

Good work! Congratulations on converting Kendra to the true Fast Running Blog religion!

Steve,

I looked at your comments to Clyde. I have a number for local therapist? your one sick man:):)

Good job getting out. I think maybe the best thing for your recovery is just consistant workouts. Try not to miss days and don't push it too hard.

Steve,

I got your message and number. I have backed off this last week. and have just been cross training. calf is feeling better every day. looks like your doing good on being consistant.

Good workout tonight Steve.

What hill were you doing your repeats on? How is the store coming along? Last night we had our cross country awards night and I told the whole crowd to be sure to stop in the store and purchase some shoes, some apparel and other items for their athletes great ideas for christmas presents! Are we meeting tomorrow night at 6:00 pm?

Good workout tonight Steve.

What hill were you doing your repeats on? How is the store coming along? Last night we had our cross country awards night and I told the whole crowd to be sure to stop in the store and purchase some shoes, some apparel and other items for their athletes great ideas for christmas presents! Are we meeting tomorrow night at 6:00 pm?

Thanks Dustin. The hill was the Snow Canyon Pkwy hill behind our house. I started down by the stream and stopped about 100m from the light where you can turn off on the dirt and go to Chuckawalla.

Hey, I really appreciate you tell everyone at the awards ceremony about the store. That helps a ton. Our shoe and apparel orders should start trickling in next week. We're excited about everything slowly falling into place.

I think we're all planning on meeting at 6 pm tomorrow. I saw Bill tonight running from the rec center. I don't think he'll end up running with us due to is calf still acting-up.

your a monster on the hills!

see you tonight

I'll see you at the park bra!

Hey Steve,

glad to see i am not the only one out in the cold at night. I am hoping i am feeling better by saturday. but i am not going to rush it.

Good run tonight Steve. You were a lot stronger on the hill compared to the last time we did it, also you were cruising on the way back. I also feel like I'm a heavy runner, even though I have been losing the weight. One goal I have over the winter is to get stronger through my core area. Maybe if I start lifting I will begin to feel like I am carrying around a little muscle compared to the feelings of running with a little fat on my body still.

Good job on the run last night Steve. You handled the hill good. However, I was suprised to see you at then end. I pushed it pretty good that last mile or so and when I got to the park and looked back to see you guys I was suprised to see that you were the one closest to me. Good job. Hows everything feeling? If you keep running strong like that you'll be looking for a great 2007 race year.

what time?

What time and where are you doing your mile repeats?

cuándo y dónde hombre calvo

How did the mile repeats go?

not too good. i posted my results above.

Hey, You did awesome with your intervals tonight. It looks like you improved from last weeks time. Way to go.

Kendra

Hey Steve,

you are awesome. Good job gutting it out on the hills. your a mean machine.

Steve, say it how it is - we trashed them!

673-9882

you guys wasted us! find a gargbage can.

Steve,

calfs are okay. doing better.

Your speed work is looking good. Sorry I missed your message. I just took it an easy 6 anyway because of my blisters.

Steve, very impressed. your getting faster all the time. I am not worthy to run in your dust!!

your an animal. lets hook up at 4 pm thursaday. see if that is good with every one else. Hey what time is it?

Nice job on the repeats. Times look similar to last week for you. Sorry I missed it. Since I was planning miles it would have worked out perfect. But we were trying to get the house ready to show today.

Looks like Bill wants to go at 4 on Thursday -- That is good with me.

4 pm tonight!!!! you have a watch now so no excuse:):)

Steve,

for a guy that was not feeling to well you were moving last night. I told Dustin I wonder how fast you would of ran if you were feeling good. Hey my nike Air milers had a flat last night. I need a New pair. Are you going to be at the store today?

Looks a little quicker then last week. Nice job.

Steve,

Hope things are going well at the Store. I figured you were busy at the store Monday night. I will be in to buy some lighter trainers this week and some long pants.

.5 always on the run to Bajio! Thanks for letting me try on the shoes, I think I liked the Saucony's the best, but still want to see the Asics you get in.

Steve thanks for getting me that race info last night. Sorry I didn't chat long, if you couldn't overhear, I was having a few screaming kid issues!

Steve,

work it man! glad to see the sign out side on the store. Thanks for getting in us in on Painters.

Your wisdom exceeds your years grasshopper. I best give them a call. I will check into to. just not any one can touch the wildbulls legs!

Steve,

Ten miles! Holy Marathon man. calf held up ok last night. tonight run will be in the dark. The general population will be happy about that.

Good job with the miles Steve. Your going to come off this winter rolling!

I wondered if you would be able to make it tonight. Looking forward to a good run.

I get real worried when you say your "looking forward to a run." I know then that your going to leave me in your wake of glory.

Good week of training Steve, it is a busy time of year, but good to get in some miles.

My hydration issues set in later. In the middle of the girls' dance recital my hammy started cramping. It sent me flying!

no pass for you! your a working man now! Thanks for the "Legal" supplements. "Looking forward to our run Thursday" :):)

WOW. You are Most impressive. You rock. You must have had a serious fight with the wife? Or just have a lot on the mind of the Desert Runner!

You are insane - I am still wiped from Saturday and here you go hitting it again!

It's really not too impressive when you look at what I did on Mon & Tues. I'm still a little behind where I wanted to be by Wed. for a 60 mile week.

Good Job Steve. I was hoping for a big week, but I don't know the wart thing was a little more painful, than I thought it was going to be.

Wow!

sore calf. tender, especailly after running with you!

No. I will put them in tonight. see what happens.

Good work getting 14 yesterday. your getting some good miles this week.

you've got it too huh? I'm starting to feel a lot better today. Maybe a short run tonight for me.

Something is up! Both you and Dave are sick at the same time. you both left Dustin and Me in the dust saturday and was out of eye sight for several minutes! HMMM...... I liked the pic in the paper. the wife and children looked great!!

With my calculations you were probably a lot closer to .5 of a mile, maybe even a full mile if it was a busy day.

Hey Steve. I will not be running tonight. I am vegas Bowl Bound. GOOOOOO Cougars!!!!!!!!!!!!!!!!!!! Rise and Shout!!

Enjoy reading about your running routes.

Janet and I logged most of our miles around the Snow Canyon Area. We moved to Seattle about (8) months ago and miss St. George alot. Hope to be back in a few years. We still own a home in Castle Rock and will be visiting off and on.

Steve- you mentioned a calf injury. (3) weeks ago I felt a electrical current orginating ( so it seems) from my heel going up into the bottom of my calf. Stopped me dead in my tracks. Tried anti-inflamatory and several days rest however couple miles into some easy running my calf starts to cramp. I can do a full calf stretch and it doesn't hurt however it also won't let me run. Sounds familiar anyone?