Dare to be great!

Went out by myself on a beautiful morning run.  Started at the house and worked my way up to the foothill trails, tried to connect back into the road, but miscalculated where the road was and ended up bushwacking it through a rutted out field for about a half mile until I hit the road. 

I just tried to enjoy the run, no music, and didn't check my pace during the run.  Finished the run with 2 sets of high knees and bounding up hill.  AP for the run 8:29

Went to liberty park with the guys from work during lunch. Did 1.5 warm up lap then was supposed to run hill repeats, but the only hill there was the one by the duck pond and not very big. I sprinted up, then along the top, then down the other side, six times. Finished up with another lap. Warm up and cool down laps were around 8:00 pace.

I did not get the chance to run yesterday, had a long day at work and came home with a migrane.  Not fun.. however, I did get a great run in this evening.  I can't believe it's winter here in Utah, the temperatures have been so nice during the day.

I did a fartlet run this afternoon around the hills from the house.  Ran at base pace then every 5 minutes picked it up for 75 seconds to around 5:50-6:15 pace.  Average pace for the run was 7:32.  I really enjoyed my run this afternoon.  Felt smooth and in control, and it was nice and peaceful out.

Another nice run around the neighborhood.  Went up into the trails in the foothills again, just went in reverse from what I usually do.  I just tried to run relaxed and enjoy the run.  8:15 average pace.  I'm off to a good start in 2012 already.  Hopefully I can stay healthy and really have a breakthrough year. 

Went out for a run this morning with Chet.  Started at 6:45, looked out the window and saw the snow and wind and was grateful for a training partner who I knew would be waiting on me.

Went from our houses around the neighborhood, to the crossroads then headed down to the road west of the Jordan river.  Headed north to the iron bridge then hit the JRP to 2100.  Went back up 2100 back to our houses. Only went 9 with Chet average pace 8:29.  Just nice relaxed conversational pace.  It wasn't too cold until you hit the headwind, then the flying snow felt like little needles on my face.

When I got home my wife wanted to go running so went out with her for 4 extra miles at an easy jog.

Went out this morining before work all by my lonesome.  I tried to bundle up more so I wasn't freezing.  Went from the house out towards the ranches.  It felt pretty good, my legs are feeling good.  AP 8:25

Evening: great workout. First break into cold sweats to release unnecessary toxins, next have an excellent ab workout consisting of uncontrollable cold chills, next release more toxins through elevating your body temperature to above it's normal state.  Release more body toxins, then enjoy the rest of the afternoon, night laying in bed to recduce unnecessary stress.  UGGGH ....I guess I will be forced to take it easy the next few days, hopefully it is short lived.

After coming down sick Monday night, I haven't been able to run since then.  I was worried I would still be a down on the energy for today's run, but I guess a week of no running was a good taper and today I was feeling good.

Went to the JRP in Lehi, started at the iron brigde and Chet and I headed south.  Looking back at our logs from last year, we did the same run this week last year, so we wanted to do it again to see how we felt compaired to last year.  Last year AP 8:06, today's run 7:51.  Felt actually really good during the run, must have been the goo I took at mile 5.  Pace felt good, and my form felt good, probably could have maintained that pace for a quite a while longer.  Last year I was pushing it to the end.  I am excited for a great year of running and racing.

We waited until 8:30 to run today and the sun was out and it wasn't too cold, plus the roads are nice and ice free.  I wonder how long this is going to last.

I heard the wind blowing this morning aling with the snow and decided to pay .50 cents to go run inside at the Lehi Legacy track.  Glad I was indoors but it was very boring.  Just plodded along at an easy base pace 8:10 per mile.  I swear I was going faster, all the turns I guess.  On a plus side I started really training again in October and weighed 177.  Today I was 157, so I am happy about that.  I should be light on my feet like a gazelle now.

Went by my lonesome to Liberty Park during lunch to run. 1.5 warm up then 6 x 2min at 6:00-6:15 pace with 2 min. active recovery in between. 1.5 cool down. AP for the run 7:54 It was icy in spots and had to ice skate a few times.

Between working 14 hours and the snow storm.  I did not make it out on a run today.  My plans calls for an optional cross training so I did some push-ups, pull-ups, and core excercises, and some weights.  I am trying to get back into regular stregnth training, I am trying to do atleast 100 push ups a day.  I am now up to 2 days in a row, we'll see how it goes.

Went to Liberty Park by my lonesome again.  Great day for a run, kind of warm, light rain, and my legs were feeling good.  Went 6 miles at base pace with 2 min. pick ups every 5 minutes.  It was hard to tell what paces I was hitting as the GPS kept cutting in and out with the trees, I tried to keep it below 6:15 for the pick ups.  Average pace for the entire run was 7:27.  It felt good to get the legs turning over now and then.  I went till the gps hit 6 but with it cutting in and out probably went a bit further.

6 easy miles with Laurel this morning around the neighborhood.  She went 5 with me then I did an extra mile by myself.  Nice, warm, and sunny outside.  Tomorrow it is supposed to be windy and snow for our long run.

11 cold and wet miles with Chet this morning.  Started at my house then hit the trail out to SR73.  From there headed up the hill to the ranches, then went south to the stop sign then back east, then looped back to the house.  Pretty nice loop I haven't ran it before.  It was raining pretty hard when we left and didn't let up the whole time.  I need to purchase a running jacket because by the end my clothes probably weighed 20lbs.

My history on my garmin was full at about 10 miles, up to there AP was 8:29.  My legs were a little more fatigued this morning and the rain and soaked clothes and shoes did not help.  But we got our mileage in and now it's snowing.  Congradulations on those who raced today.

Went out from the house this morning. It wasn't as cold as I expected it to be. Ran down to the new school and looped back home. My legs are adjusting to more mileage so they are a little tired. This week is a recovery week so they should be refreshed soon. 8:25 average pace for the run, nice and easy. I stayed on the roads due to the trail still having patches of ice and with it being dark didn't want to wipeout.

Went with a few guys from work to Liberty Park for a couple laps. I intended to run this morning but when the alarm went off I looked outside and there was about 2" of ice on the road in front of my house. I didn't have much time to run. 1.5 warm up, then 4X2min pickups at threshhold pace, with 2 min. active recover inbetween. The pickups felt fast, during the last one my right knee starting bugging me a little. Hopefully it goes away, finished up with a .5 mile cool down. It has been a frustrating day at work so it felt good to get out and run. Probably why I pushed it during the workout hopefully my legs survive.

Still a slight twinge in my right knee.  Since today was an optional run day decided to play it safe.  Did do my resistance workout and my nightly 100 pushups.  Hopefully I'll be good to go tomorrow.

Decided to try out the knee today.  On Tuesdays run I felt a twinge on the last mile of the workout.  It wasn't much just a twinge, I felt it a bit when I woke up the next morning so I decided to let it rest.  After working 15 hours yesterday I got an extra day to let it rest.  Went out today by myself around the neighborhood.  Just wanted to take it easy and see how it felt.  Miles were as followsL:1st 8:15 feeling good, could not feel the knee, 2nd 8:02 still feeling good,  3rd 7:55no problems I was going to throw in some 2 min.fartlets but decided to just keep it smooth and see how things went, 4th 7:51 nice and easy, 5th 7:38 I think the knee is good, no problems.  The run felt pretty smooth and hopefully I can keep my training rolling.  The Ogden marathon is coming up, well I got a few more months.

Went by myself for the morning run, started from the house and hit the trail out to SR-73.  I wanted to have some hills in the run so went up the hill to the ranches entrance which is about 4 miles and came home from there.  Pretty easy to negative split due to the long hill out to the ranches.  Just tried to maintain a consistant effort. 1st 4- 8:16,8:17,8:44,8:13 last 4 - 7:49,7:23,7:45,7:40.  I was feeling pretty good at the end and the sweat was starting to flow.  Should be fun next week.

Went snowshoeing with the family when I got back up American Fork Canyon.  We finally got to try out the snowshoes we bought them for christmas.  Brought my fly rod for my son to try along the way. He loved it. Quite the enjoyable morning.

Went by myself to Liberty Park, just nice and easy base pace.  8:11AP for the run.

Woke up early and went to the local High School track for some 400 repeats.  It has been probably 20 years since I have really run on a track.  It was dark and cold but I was glad I went.

1.5 mile warm up, then 8x400 with a recovery lap in between, repeats were 98,97,96,94,95,94,96,95, finished up with a .75 cool down, was going to finish with 1.5 but my tummy started rumbling and all the bathrooms were locked, so called it a day.

I tried to keep my repeats around my estimated 5k pace.  Felt pretty smooth.  Hopefully I can try to get down there once a week.

Went out this afternoon after work. It was quite windy, 1.5 warm up then 2x1 mile repeats @ 6:40 pace, with a 2 minute recovery in between. I am guessing this is about my 10K pace about now, or hopefully it will be in a month or so. Finished with a 1.5 mile cool down. I don't know if it was the wind or what but I had a hard time getting my breathing under control. I'm glad I got out when I did.

Met up with the Fleet Feet running group to run the course for the Shamrock Half Marathon located in Saratoga Springs.  It is a loop course with a fair amount of hills.  I felt pretty good during the run, kept it easy until about the last 3 miles. last 3 7:20,7:09,6:45/ Average pace for the run 8:03. 

I ran this race last year and plan of doing it again this year.  It will be interesting to see where my fitness is this year compared to last. 

Went to the local track again this morning.  1.5 warm up then 10 x 400 with a recovery lap in between.  Kept my laps right about 93 this morning.  .5 cool down.  Felt pretty good, I felt bad about missing my run yesterday, pesky work.  It was either run late at night then get up at 4 to head to the track, or be a slacker and try to get a good workout in this morning. 

Ran around the hood this morning. Recovery pace, nice and easy. Felt good to get out.

Went to the gym to run on the treadmill this morning. Got a new work car last night and when I tried to leave at 5:15, it's alarm went off and it took probably a minute to shut it off. I'm sure my neighbors are happy with me.

1.5 mile warm up at 8:49 pace then 3 x 1 mile repeats at 6:39 pace with a 2 minute jog in between. 1.5 mile cool down at 8:49.

I wanted to run the treadmill to be able to better maintain the pace as I tend to float the pace on the road.

I have to remind myself to trust in my training plan as I tend to compare myself to where I should be in later in the cycle. I just need to focus on my run for that day and not let negative thought enter my head.

I have tried to develop a running/racing mantra the last few weeks. So far I have come up with Focused Fluidity and Power. It is still a work in progress.

Woke up early to run again this morning. It must be a record, 4 days in a row running before work. I have been trying to go to sleep much earlier and it has been nice, even though my wife calls me an old man. Just a easy recovery run around the house this morning. I tried to bundle up a little more to burn off some extra calories, my diet has not been the greatest this week.

After 2 years of planning to run Provo Canyon we finially made it up there for a training run this morning.  We had to take a cut around near the mouth for some construction and up near the Bridal Veils parking lot the trail was covered in ice so we turned around there and headed back.  It sure felt good to head back down with the wind at your back.  We had to go an extra 2.5 past the car to get the full 13.  My legs felt pretty good during the run.  Just ran relaxed until the last 2 then pushed the pace a little bit but not very far out of the comfort level.  AP for the run 8:16

We'll have to run this more in the future.  If the Utah Valley Marathon wasn't a week away from Ragnar I'm sure I would sign up, the canyon would be fun to run down.

Went out again this morning for a jaunt around the neighborhood. 8:19 AP for the run. Finished with 2 sets of hill sprits and one legged hops. Felt pretty good this morning. There is a storm forcasted for tomorrow, hopefully I can get my track workout in somewhere.

Hit the local High School track again this morning.  It was a nice morning to run.  Warmed up 1.5 then did 12x 400 with a recovery lap in between.  Laps were 95,91,92,91,93,92,93,94,93,92,92,92.  Finished the workout with a 1.75 mile cool down.

It was a promising workout, the laps actually felt better the longer I went.  Maybe it was the goo I took was just kicking in, I haven't taken one in weeks. 

Had the day off so I went with Laurel to the gym this morning while the kids were at school.  She headed to the spin class and I hit the treadmills.  1.5 warm up then 4 x 1 mile repeats at 6:39 pace with a 2 minute recovery in between.  The last .5 I bumped it to 6:34.  Finished with a cool down of 1.75

I felt pretty good today, I think the speed work I have been doing has really helped.  Between work and going to a hockey game I did not get a run in yesterday.  There was some ice/snow this morning, but now the sun is shining and looks good outside. 

Nice recovery run around the hood this morning.  Even with taking Wed. off I am set to hit my biggest mileage week yet.  Good times.  I had a hard time logging into this site this morning and yesterday.  I don't know if it was just me or not.  Geez I almost went into withdrawls not being able to log in for a few hours.

Started at the house this morning and headed towards the crossroads then to willow park.  From the park went north on the JRP up and around Camp Williams, then hit redwood and back home.  Pretty nice morning for a run, went with Chet.  My ankles were a bit tight from the higher mileage this week, lungs were fine.  AP for the run 8:25

Made a delicious peanut butter, banana, carrot, and chocolate shake afterwards.  I love my vita-mix.

Roads were all icy this morning so I waited till this afternoon to head out. Just went around the neighborhood. AP 7:51 I hope I am not coming down with a cold. Felt early symptoms this morning, we'll see. My right calf has been tight lately, and somtimes it feels like shin splints. Tried to feel it out on the run today. Hopefully it goes away.

I have a 5k time trial this weekend, so I need to be healthy for that.

Another 5:00 AM track workout by my lonesome. 1.5 warm up then 8 laps at 5k pace with a recovery lap in between. 1.5 cool down. Laps were pretty consistant 94,92,94,94,94,94,93,93

This weekend I am doing a 5k time trial. I hope I can lock in the pace and flow. I can't help but think when it is freezing and dark outside but I am still out there pounding away,it has to pay off.

Kind of a hard run this morning.  It was just an easy recovery run around the house.  I bundled up more than usual to get a sweat going.  I still think I am fighting the start of a cold.  I didn't press the pace at all and kept it slow.  My legs were just feeling tired, and my right leg/knee has still been giving me problems. Hopefully I can kick this soon and get back into a flow. 

Well the plan was to do 3x1 miles at 10k pace.  Went from the house to the only semi flat area around.  1.5 mile warm up. 1st mile repeat at 6:46, 2 minute active recovery then 2nd mile at 6:49.  The last mile felt really hard, probably all the congestion in my lungs and the strong headwind, anyways decided to call it there and just finish off with a couple miles at base pace back to the house.

I hate to not finish what I intended to do, but got to play it smart.  I think I am learning from what others have done of haven't done on this blog.  This week is a recovery week anyway and might as well try to recover.

Jogged over to Chet's house to help him carry up his food storage from the basement.  It was hard but managed to run the quarter mile back home to make it an even .5  Why does my running partner have to move?  My legs need to recover today, they feel heavy and weak, still have congestion, cold symptoms.

Went with Chet to the Draper Trail this morning for our yearly 5K time trial.  Warmed up with him for a mile and a half then finished stretching.  It was pretty windy during the run.  I have been feeling a bit off this week with cold symptoms, so I didn't know what to expect during the run, but I have been training hard the last month of so. 

I guess my math was foggy so early in the morning because the course was off .08 miles.  So the run turned out to be 3.18 miles for me.  Chet started a minute or so before me so I could have a rabbit to chase and he could have someone chasing him. 

The first mile had a fair amount of rolling hills and wind, my split was at 6:32.  I hit my lap button with 1.5 left to go, so my next splits were a bit off.  The next .69 averaged 6:35.  I was still feeling in control here but my pace was not what I was hoping for. I tried to push the pace for the last 1.5 as I have run this stretch in the past a lot before so I knew what to expect. The next mile came in averaging 6:22, with the last .5 at 6:07.

The average pace for the run was 6:25.  If I would have ended at 3.1 the time would have bee 19:54 according to the average time.  I am still processing what to think about this time trial.  I did negative split the course so I am happy about that, and since I ran by myself I guess I did win.  I also beat my time trial last year and it was not a good week to run, so it gives me some confidence going into the year.

Went out this moring by my lonesome and hit the trail.  Went south into the ranches up and around a little loop and headed for home. 7:59 AP for the run.  Felt really good during the run, legs and lungs felt good.  I think the recovery week last week really helped, plus I got some good sleep last night considering I got up a 5am to run.  Should be a great training week.

Finished the run with two sets of hill sprints and running with no arms.

Woke up early this morning and looked out the window.  There was snow on the ground but looked like the roads were fairly clear.  Got on my outside running clothes and planned on heading over to the local high school track.  I opened the front door to leave to see it was still snowing and quite windy....so I wussed out and drove to the gym instead.

1.5 mile warm up then 3 x 1K repeats at 6:22 pace with a 3 minute cool down in between each repeat.  Finished with a 1.5 mile cool down at 8:41 pace.

I was all by myself in the gym and didn't have any music of anything to really keep me occupied.  Treadmills are not my favorite.  

Had some time during the lunch break at work so hit the gym and went 3.5 miles.  I kept it at a relaxed pace and only had 30 minutes.  AP 8:41 1st mile at 1.0 incline the rest at 1.5.  Felt good to get a little sweat going.

Due to the snow this moring went to the academy gym again and ran on the treadmills.  That's 3 days in a row, uggh.

I was nervous going into the run as my tempo run last Thurs. I cut short after 2 miles with a break in between the miles, and this week the plan was to run 4 straight at 10k pace.

The run turned out great.  1.5 warm up, then 4 miles at 6:39 pace, finished with a 1.5 mile cool down.

I wouldn't say it was easy, but it felt good to crank out some faster miles (faster for me anyways.) Got an easy recovery run tomorrow leading to a 14 mile progression run this weekend.  Good times, hopefully we can get rid of the snow.  I don't think I can do a long run on the treadmill.

Had a good run this morning.  I ran the course for the Saratoga Shamrock Half Marathon which is coming up in 2 weeks in Saratoga Springs.  I wanted to do a progression run with the first 7 miles at base pace then gradually increase each mile until the last mile was around my half marathon pace.  The course makes it easy to negative split with much of the uphill the first half.

The first 7 miles were as follows: 8:25,8:37,8:15,8:29,8:24,8:25,8:19  Had some good hills during these miles but tried to keep it easy and go with the flow.

Last 7 went like this:7:49,7:42,7:23,7:12,7:01,6:55,6:48  I finished the last mile running around the middle school to finish with 14.  These miles felt really smooth and the legs felt great.  It should be a great race in 2 weeks on rested legs.  AP pace for the run today was 7:50.

Last year was this was my first race in years, I am excited to see where I am now compared to last year.  My AP for the race last year was 7:33, I should be able to beat that.

Well off to go snowshoeing with the family up Hobble Creek.  Have a great day.

My work partner was picking me up for work at 6:25 this morning and my sleep loving body  only let me get up early enough to get in 6 miles this morning.  I will try to get some more miles in after work.  It is going to be a 14 hr. day.  I bundled up extra this morning.  Kind of nice checking out the stars while running this morning.  Got some solitude and a good run in.  I tried to keep a pretty even comfortable pace, I tried to push a little up the hills.  AP for the run 8:02. 

Uggh, haven't been feeling well since Monday night. Got home from work yesterday and went to sleep around 6:30. Still not feeling too hot today. I hate to miss out on training but my energy is gone. Off to bed I guess. Hopefully I can get some miles in tomorrow morning if my stomach lets me.

Finally made it out running this morning.  I haven't been feeling too hot the last two days so I decided to hit the treadmill at the gym this morning so I could run to the potty if needed.  I missed my workouts on Tue. and Wed. due to sickness.  Tue. called for 4 x1k at 5k pace, and today was 4.5 at 10k pace, with Wed. a recovery run.

I decided to mix it all together for todays run.  1.5 mile warm up then 2x1k at 6:22 pace with a lap and a half recovery in between.  Then 2.25 miles at 6:39 pace, with a 1.5 mile cool down at 8:49 pace. 

I only had to stop once about a mile into it and head to the potty.  After that I was able to get into a pretty good rythem.  It was not the easiest run today but I finished and proved to my body it can still perform even though I was not feeling the best.  Hopefully I can keep building and not be set back at all.  I was a sweaty mess when it was all said and done, feels pretty good.

Went with Laurel for today's run.  Very easy pace towards the ranches and back.  Really nice day.  Since I have the day off I will try to get to the mountains for a hike.

Looks like Chet, my training partner, is moving out this week.  If anyone is interested in getting together for Saturday long runs in northern Utah County hit me up.

Went out with Chet for his birthday run this morning.  We ran the course for the Shamrock Half marathon next weekend in Saratoga Springs.  We finished up the miles around the half mile track in the back of the middle school.  I made the mistake of eating all you can eat pasta last night.  My tummy was rumbling the first 6 miles and I had to take a pitstop then.  Chet kept running and I didn't catch back up to him until around mile 13.

I wanted to keep it pretty relaxed this morning.  I felt like I didn't have enough fuel in me for most of the run. AP for the run was 8:06.  I only pushed harder on 2 miles, mile 8 was 7:18 trying to catch back up to Chet, where did he go?  And the last mile was 7:34, I was almost feeling better at the end of the run, almost got in a groove.  I'm sure if I ate my goo I would have been fine for the run.  Anyways longest run of the year so far and my legs feel fine afterwards.  Last year I would have been sore for a while for sure about this time.  Good luck to all those racing this weekend.

Went from the house out towards the ranches by myself.  Went until the first hill in the half, pushed up the hill to get a feel for it for the race on Sat. then cruised back home.  The run felt pretty good, started to get warmed up the last few miles.  AP for the run 7:58.  Finished with 2 sets of high knees, then 1 set bounding, and 1 set no arms.

Should be a good week as I do a mini-taper for the half this weekend.  I don't want to back off too much, but want my legs to be fresh for the weekend.  It is calling for wind and rain/snow for the weekend.  Bring it.

Went out from the house today, 1 mile warm up, 1.25 miles at 7:11, 2 minute recovery, 1 mile at 6:49, 2 min. recovery, .62 miles at 6:39, 2 min. recovery, .50 at 6:22 pace, 1 mile cool down.

I was about 10 seconds off my goal pace for every one.  It was hard to find the pace with the hills and the wind, plus it was dark so I could not see my garmin.  Overall it was a pretty good run.  I almost mowed down a lady on the path with a big group of runners, everyone moved over except her, good thing I am agile on my feet.  Bob and weave, bob and weave.

3 easy miles around the neighborhood with Laurel.

Went out from the house again.  1.5 mile warm, then 4 miles tempo 7:00,7:07,7:16,7:15, finished up the run with a 1.5 mile cool down.  Went south to Neptune park then back. 

The run was not as smooth as I expected.  I attempted to do the miles at half marathon pace.  Still hard to maintain a even pace with the hills and dark.  I guess I just expected it to feel easy.  Got the half on Sat. so last real training run before the race.  Off to work....

I ran the Shamrock Half Marathon this morning in Saratoga Springs.  I got a PR by 2 seconds, YEA! The race is put on by Fleet Feet Sports in American Fork.  It is a small local race with a few hundred runners.  The course starts about 3 miles from my house.  I ran it last year and it was the first half I had run.  Last year I ran it in 139:03.

I was excited to run it this year to see my progress from last year.  The course has a few good hills in it and about 900 ft. of elevation gain.  I was planning to go out fairly easy and start pushing the pace at about the half way point.  It was nice to have a local small race as my family could cheer me on periodically along the course.  It sure was nice to see them as I ran.

My miles were as follows:

1. 7:01 this mile felt good and tried to get into a good flow without expending too much energy.  Fairly flat.

2.7:30 uphill.  Still taking it easy.

3.7:07 back downhill then flat.  Still feeling good.

4.7:56 up the long uphill.  I was not too concerned with the pace, just trying to conserve some energy for the second half.

5.7:37 more gradual uphill.  I was wanting to be somewhere in the 7:30s here so all good.

6. 7:35 dido from mile 5, still feeling pretty smooth.  Took a goo about 6.5

7. 7:21 started to push the pace here, I didn't have hardly anyone around me to push off of.

8. 7:01 feeling really good here, the course loops back and we started running opposite runners coming the other way.  I gave me a boost to cruise past people coming the other way.

9. 7:29 more gradual uphill.  I think I passed one guy here.  Two other runners were still aways up ahead.

10. 7:27 I think this is were the last big uphill is.  The wind was starting to pick up here and it took some to get up the hill with the headwind. Then down the dirtroad on the other side.  I was hoping for some faster times here, but still feeling pretty strong.

11. 6:51 starting to slowly catch the two guys in front of me, the wind was still pretty strong here.

12. 7:02 still cruising, still closing the gap on the guys up front of me.

13. 6:28 last mile, heads back down the long hill. The guys were still 100 or so yards in front and it seemed they found another gear also.

last .1 6:16 thought there was a chance to catch the guy in front of me but he must have felt me creeping up.  Saw the time on the board and knew if I pushed it I could at least beat my PR from the Halloween half last year.  Beat it by 2 seconds on a much, much harder course.  My legs are feeling really good now and last year I could hardly walk for a couple days.  I am excited for this year as it should be a really good year for me.  I actually came in third in my age group, however the two guys in front of me placed in the top 3 overall, so I got the plaque for 1st in my age group.  It was a lot of fun and I feel like I could have even pushed it more pretty easily, I was planning to have fun during the race, so I am satisfied.

I didn't have much time to run after the race on Sat.  My legs were a little sore but not very bad.  I wish I would have had more time to go for a run afterwards.  I probably only got a mile to jog afterwards.  I woke up this morning at 4:45 to go run and looked outside and saw snow on the roads and fell back asleep for an hour.  It was a long day at work and we all brought in mexican food to eat so, when I got home I ran around my block (.75 miles round trip) until I hit 6 miles.  I didn't dare go any further with the mexican food rumbling around my belly.  I am so glad I went as it felt good to get my legs running again and with all the eating and not running this morning I would have lost a lot by not running.  8:13 AP for the run.  Finished with 2 sets of high knees and 2 sets bounding.

Woke up this morning again at 4:45 to go run, looked outside and saw the ice and snow, and again went back to sleep. As luck would have it, it turned out to be a really nice day and I was able to make my way over to Liberty Park during lunch. 4 laps around the park on the wood chips. 1 lap warm up then did 3 pick-ups @ 4 minutes at 5k pace/effort, then 3 min. recovery in- between. Finished with a 2 mile cool down. Pretty good run, the soreness is leaving my legs and getting a little spring back in them. Can't wait for spring.

Went to Liberty Park again for a run around the park in the wood chips.  I just needed a nice recovery, break from work, run.  It turned out to be a really nice day outside.  3 laps around the park.  AP for the run 8:19.  It felt really good, didn't push myself at all and just enjoyed the day and the people watching. 

Ran from the office over to Liberty Park for some tempo miles.  1.5 mile warm up then 3.5 miles at 10k pace.  My garmin was all over the place at Liberty park with the trees, so I tried to keep the effort consistant.  The garmins shows my splits anywhere from 6:56 per mile to 6:32.  I was attempting to hit 6:39 per mile and I imagine I was pretty close according to how it felt.  It would jump around from low 5 pace to mid 8.  Finished up with a 1.5 mile cool down back to the office.

Another gorgeous spring day in Utah.  I am attempting to run a 10K time trial this weekend to see where I am at.  Now I got to decide on a course to run it on.

Went with Chet this morning for our annual 10K time trial.  It went better than expected for me this morning.  Definetly a PR, I got to find my time from last year, but felt really good and strong.  Started in Eagle Mountain and finished by Westlake High School.  I was hoping for at least a 6:39 pace, but finished with an AP of 6:26.  I almost beat 40 minutes, two seconds off.  I was running by myself so I bet with some competition I would have been able to be under 40 minutes.  Miles were as follows:  6:24, 6:40, 6:20, 6:19, 6:35, 6:33, last .20 6:00 I saw I was close to beating 40 min. and tried to push the last bit pretty hard.

I base the pace of my training runs off of my latest race times so I will have to look at my plan and see where I am now.  I am optimistic for this year and look forward to some great races/runs coming up.

Woke up this morning and headed south, ran to Neptune park did a couple laps around the park and headed back home. It was kind of a headwind on the way out, but also mostly a gradual downhill. On the way back the wind really started picking up, fortunatly it was a tail wind. Run felt pretty good this morning. AP for the run 8:05. Had to stop and hit a POP on the return trip. The bathroom at the park was still locked. Thank goodness for new houses being built. When I got home the wind was crazy and on the way to work semi-trucks were being blown over. I am so glad I woke up early and went when I did. Should be a higher mileage week after basically being on a mini-taper with races the last 2 weeks.

1 mile warm up, then progressive intervals with a 2 min. jog in between, 1st interval  1.2 miles 7:02 pace, 2nd 1 mile 6:37 pace, 3rd .64 @ 6:19, 4th .5 @ 6:10 pace, 1 mile cool down.  Felt good this morning.  I ran by my lonesome on the path by the house.

Pretty much one of my best runs ever.  I wanted to do some easy recovery miles so I asked Trenton my 7yr old if he wanted to run a mile with me.  He was all for it and then Spencer (9) said he wanted to go but run 2 miles.  Of course Trenton then wanted to go 2 also so off we went.  The furthest I have run with them is about 1 mile.  Got to the first mile in a blazing fast 11:28, turned around and finished the second mile in 10:43.  They said they wanted to keep going a complete a 5k so on we went.  The third mile was 10:30, with the last .1 in 8:41.  total time for the 5k 33:30.  I don't care about the time but wanted to document it for future reference.  It was so great to be out there with my boys, Trenton got back and then sprinted around the cul-de-sac to show how he wasn't even tired.  Looks like I will have some extra running partners to go out with.  Maybe now my posts will be like Sasha's posts with all the kids joining in the fun.  Good times.

Tempo run this morning @ half-marathon pace.  I drove to the end of the path, then did the Ranches loop.  1.5 mile warm-up, then 5.5 mile tempo, 1.5 mile cool down.  The garmin was taking splits every mile, should have hit the lap button, best I can tell, mile 2, 6:59,6:57,6:56,6:50,6:57, the first and last .5 were probably about the same pace, I tried to hit 6:59 splits.  The first miles felt pretty easy,  the last about .75 started getting a bit harder.  Hit a bit of an uphill and headwind.  It was a bit creepy running when it was so dark this morning.  Should have put on my headlamp, I had to keep focusing on the painted line on the side of the road.  Guess it reminded me to "hold to the rod."

Had a great run this morning.  Started at the iron bridge and headed south on the JRP by my lonesome.  I was expecting more wind, I wanted to head south so I could catch the tailwind on the way back.  It was going to be my longest run of the year.  There were quite a few people out this morning.  Went south to the flight park then hit the back country roads into Lehi until I hit 9, took a goo,then turned around and headed back.  Miles were as follows: 7:59,7:55,7:51,7:51,7:54,7:56,8:01,7:50,7:54,7:53,7:46,7:46,7:44,7:46,7:42,7:40,7:40,7:18

Tried to keep it right around 8 for the run, felt really good this morning.  Legs were getting more tired the last few miles but not too bad.  Got home and jumped in the ice bath. My confidence for the Ogden Marathon is growing.

Went out on a very blustery run this morning in Saratoga Springs.  My carpool ride was coming early this morning so I was on the roads running at  5:00.  I could tell it was windy on the way out but didn't pay much mind, just watching the stars and thinking about how I would wrestle the cougar they have been sighting in my neighborhood if it decided to attack me.  Then I turned around and it felt like I was standing still with the wind.  I was suprised I averaged faster than 9 min miles/ AP 8:38.  I had somewhat tired legs to begin with, so I treated it like a recovery run.  I will attempt to get a few more miles in this afternoon if time allows.

Got to sleep in a little this morning, went on a progression run with a 2 minute jog inbetween.  1 mile warm up , 3 k @6:52 pace, 1 mile @ 6:36 pace, 1K @6:20 pace, 800 @6:13 pace, 1 mile cool down, good run this morning.  I can feel my lungs expandng with the faster paces (for me anyways.)  Off to work....

Went out on an afternoon run with my boys.  Trenton was having a hard time today, so I sent Spencer on his way as we jogged/walked the last mile home. 

Woke up this morning and it sounded like the wind was crazy, so I chickened out and got dressed to go to the gym and run. I was planning on hitting the JRP. Got outside and it was breezy but not too bad. Hit the treadmill, 1.5 mile warm up @8:49, then 6.5 miles at half marathon pace 6:58 per mile. finished with a 1.5 mile cool down @8:49 with the last .5 a bit quicker due to having to get to work. My mind was playing games with me this morning, and I had to focus the last few miles to pull off the tempo. I was reading some blogs yesterday and some folks advice about turning off the brain. It gave me the motivation to keep it up and finish the tempo run. Good hard workout, felt great to push through and finish.

Went 3 miles with my son Spencer (9) this afternoon.  I was proud of him, we finished in 27:08.  I told him we will sign him up for a 5k pretty soon.  I love to run with my kids.

Went to the JRP parkway this morning with Laurel and Chet.  It was a bit chilly at the start.  We went from the iron bridge and headed south into Lehi.  2 mile warm up then 8 miles at marathon pace 7:28,7:27,7:28,7:36,7:22,7:22,7:24,7:17 finished up with a 2 mile cool down.  The MP miles felt prety good, the hardest part of the run for me was the cool down for some reason.  It hurt my legs and feet worse to run the last 2 at a slow pace then when cruising along.    I guess my mind could focus on all the little aches and pains and not concentrate on running.  I am guessing on a marathon pace,  according to my plan and based off my recent races and time trials it show my MP shoud be around 7:17-7:26.  I don't even know how MP should feel during a run.  I have a ton more mileage this year heading into the Ogden marathon and last year was my first one.  I will just trust my training plan for now and pretend this is my marathon pace for now and see how things go on some of my longer run and training runs.

What a beautiful spring day, went out from the house towards the highschool.  Went up and around the hill, then turned around and headed for home.  7:56 AP  Now off to work for a long day/night... blah.  It's spring break I should take some time off.  Hope everyone is enjoying their taper for Boston.

Tuesday Progression Run:  1 mile warm up from the house then a progression run on the path in the hood.  Every one had a 2 minute jog inbetween.

3K @6:59 pace 2K @ 6:37 pace, 1K @6:22 pace, 800 @6:06 pace  Finished with a mile cool down.  Run felt good, legs were tired last night and I didn't know how they would respond.  Only a couple more hard weeks of training before Ogden.

A couple easy miles with Blake and Terry during lunch on the Porter Rockwell trail in Draper.  Nothing special pace was just under 9 I think, just a nice recovery run with the guys from work. 

Had a great half-marathon pace tempo run this morning.  Went to the JRP, started at the Iron Bridge and went south 5.25 then came back home.  1.5 mile warm up then into the tempo miles.  I was hoping to keep all my miles around 6:59, miles went as follows 6:59,6:58,7:00,6:59,6:57,6:57,6:59,didn't catch the last .5 lap split but it was right there or a little faster.  I think I also got the pace imprinted into my mind and legs.  I will attempt a half-marathon time trial next week.  1.5 mile cool down at about 8:30 pace.

It wasn't exactly easy today but I hit my splits almost perfect and on top of my highest mileage week ever things are looking up.  Got to keep up the motivation and training.

Went to the track this afternoon with the family.  I wanted to sign them up for the provo city 5k, but when I went to sign them up I noticed a "kids marathon" where they log 25 miles on their own then, the day of the marathon they run 1.2 miles in a kid's race.  They were excited to get signed up on their first race.  We went to the track to see where they are fitness wise.  Spencer (9) finished his mile in 7:36.  I was proud of him.  My other two kids lost motivation after the wind and rain started and they proceeded to run around the inside of the track and tackle each other, boys.

Tomorrow is my first 20 miler for the year.  I just wanted to keep it easy today and I did.  I ran the mile with Spencer then finished up with another mile before the storm really hit.

First 20 miler of the year.  I went solo again this morning.  I wanted a run that simulated the Ogden Marathon course somewhat.  I had my wife follow me to the iron bridge in Lehi where I dropped off my vehicle then had her drive me to the entrance to the ranches in Eagle Mountain.  Started in the ranches then came down past the high school then crossed the street and headed for the end of the JRP.  The first 5 of so were mostly downhill.  Then I hit the JRP and headed north.  It was mostly a headwind from 5 miles until 15.5 miles.  The trail is mostly flat with some rollers until around 14 where it starts climbing up to Camp Williams.  I wanted to simulate the hills at Ogden around 14.  Turned around at 15.5 and headed back to the iron bridge where I parked.  It was nice on the way back as I got a tail wind the last 4.5.  Miles were as follows:8:01,7:56,7:48,7:53,7:52,7:58,7:50,7:54,7:57,7:537:55,8:07 had to go through a mud pit where the trail was closed.  My shoes were about 5lbs each after,7:56,7:49,8:07 up the big hill,7:29,7:26,7:33,7:19  AP for the run 7:49. 

Took a goo at miles  7 and 14, felt really good on the run after my highest mileage week ever.  It gives me confidence I will be able to do well at Ogden this year.  Got home and jumped in the ice bath.  Only a couple more hard weeks of training to go.

Went out this morning on the 3 mile loop around the neighborhood. Legs were feeling a bit "tired" this morning. Mostly treated the run as a recovery run. AP 8:17

I can not get the stream of Boston to work on my computer at work yet. Now what am I supposed to do all day. Good luck to all.

Progression run on the canal trail in my neighborhood.  1 mile warm up then 1.25 miles at 6:53 pace, 1 mile @6:30 pace, .62 miles @6:20 pace, .5 miles @6:09 pace, 1 mile cool down.  Every one had a 2 minute jog in between. 

Easy cheesy 2 laps around Liberty Park in the wood chips during lunch at work with Terry. I enjoyed the run today, overcast with just a misting of rain. I plan on running a few more with the kids after work tonight. I am planning on a half-marathon time trial this weekend. Hoping for 1:30:00. Got to let my legs recover and be ready to fly this weekend.

PM: Went out with Spencer(9) and his neighbor friend.  It was funny his friend started out all springy legged and confident, running backwards and saying how easy it was.  Hit the first mile in 8:53.  I could tell my son's friend was going to be having problems soon listening to his breathing and his showboating stopped.  Around 1.5 he stopped and needed to walk/jog the rest of the way.  I was telling my son in the beginning to just wait and see and be patient and his training would pay off.  I jogged back with his friend and hopefully he comes with us again.

Tempo run this morning on the JRP in Lehi.  1.5 mile warm-up, then 5.5 miles at proposed half marathon pace. tempo miles were 7:02,6:57,6:59.6:57,7:00,last .5 6:57, 1.5 cool down @8:40 pace.  I'm not going to lie, it was kind of tough this morning.  Maybe I read too many discouraging race reports from Boston or something.  I am going to run a half marathon time trial this weekend and hope to hit 6:59 pace.  If anyone wants to pace me, I may need it. 

It was time to see what my legs had in them with a half-marathon time trail just a few weeks out from the Ogden Marathon. My time last year was 1:37:08. I was fairly confident I could hit 1:30 today. I made the huge mistake of working in the garden last night. I borrowed a neighbor’s tool to help till the garden. It was one of those tools where you put it in the dirt and twist. Well the garden got tilled and some delicious vegies got planted; however, when I woke up my back was a wreck from all the twisting. I knew just from trying to roll over it would not be my day.

My wife Laurel planned on going with me on her bike to pace and be a rolling aid station as I was going to do this by myself. We drove out to Cedar Fort and I attempted to do a 1.5 mile warm up. My back was very stiff and I stopped about every .25 to stretch and try to loosen it up. Got done with the warm up and stretched some more. Just from the pain on the warm up I decided to go easy the first half or so and see if my back eased up and would let me get into a good rhythm. I decided to treat it more like a tempo run then a time trial.

Got off to a good start with the first mile coming in at 7:03, I couldn't get into a good rhythm my back felt like it would seize up at any moment. I had to take almost baby steps because if I opened up my stride too much it would cramp up. I decided to just go with what I could do the next few miles as they were mostly flat, uphill. next miles were as follows: 7:14,7:18,7:19,7:22,7:10,7:15,7:12, my legs were feeling great and my breathing was under control, decided to open it up a bit as the pain in my back was easing up a bit. Last miles were as follows: 7:01,6:51,6:46,6:43,last .1 6:03 pace. Finished in 1:32:46 this is a new PR for me. For running solo and with my back acting the way it did, I know I can break 1:30 sometime this year. Got home and ran a 1.5 mile cool down with my son Spencer. As a plus my legs feel great now, as it was mostly a long tempo run. Hopefully my back loosens up soon and I will be back in action next week. At least I didn't pay an entry fee and feel like I had to race with the pain. Ice and Ibuprofen will be my friends. Sounds like the Salt Lake Marathon and Half were nice this morning.

Well my back is still pretty jacked up, was in pain pretty much all day yesterday and today.  Sitting 3 hours in church was torture on the back.  It was slightly better today than yesterday so hopefully it continues to loosen up.  I was at the park with the kids today letting them get the wiggles out and decided to jog around the park to see if it would loosen it up some.  Hurt pretty bad to run.  This week is one of the toughest on my marathon training schedule so it needs to hurry up and feel better.  I will head out in the morning and see how it feels.

Ever wish you could look into the future.  I got the chance to this morning on my run.  I know exactly how it will feel to run 50 years from now when I am 87.  After taking the last 2 days off due to back pain, I decided to try to run this morning.  Started really slow and easy, back was really tight to begin with.  I decided to stop every half mile and stretch out the back.  I wanted 10 today but put in the time it would take me to normally run 10 and just see how I was feeling.  Just kept running and stopping every .5 to stretch.  By the end of the run it was feeling much better, still painfull, but better.  I am optimistic in the next few days I will be back in action. 

PM: Went out with the kids on a 3 mile jaunt around the neighborhood.  They tell me everytime we go out running how much they love to run.  So much fun.

Went out with the kids for an afternoon run around the neighborhood.  All 3 went with us the first mile (it was the first time T.J.(5) came with us on a run.  He did great!  Our first mile was 11:17, then Spencer (9) and I went on for 3 more miles, 9:32,9:16,9:09.  It was the first time he went over 3, and he did great also.  My back is still in pain but less pain everyday.  Went another mile to see how it felt at base pace, felt ok 7:53, last .30 averaged 7:20. 

Tomorrow morning I am supposed to do a 8.5 mile tempo run at half-marathon pace with a 1.5 mile warm up and cool down.  This is supposed to be my high mileage week for the Ogden Marathon coming up, but this back strain is killing me.  I will see how tomorrow goes, maybe I will do 4 at half marathon pace, jog a half mile, then see how I feel for another 4.  Got to listen to the body and be smart this week.

Went out this morning for a tempo run on the JRP trail in Lehi.  Started at the iron bridge and headed south.  2 mile warm up, almost ran into a skunk the first mile,  that was TOO close for comfort, it's tail was up and everything, the sun wasn't up and I'm lucky I'm not very stinky right now.  Tempo miles were at 7:14.7:00,7:12.7:11,7:18,7:06,7:08,7:10,7:04,last .5 6:50 pace. 2 mile cool down. Felt really good, with my back acting up I just went out and ran by feel.  Tried to keep the pace between half and marathon pace.  My back was ok today still tight and felt like it would lock up for the first few miles then started to loosen up by the end.  It's getting better every day.  I have a 22 mile run this weekend so it better be good by then. Oh and I saw another skunk on my cool down, it is skunk alley out there. 

Uhhh, does mowing the lawn count for anything.  Wife is out of town so I have been on daddy duty all day.  Spent most of the day helping prep my sister's house to sell.  Hopefully all this scrubbing and painting does not lock my back up more.  I signed up my son for his own blog this afternoon.  He has been begging to be able to blog the miles he has been running.  22 miles bright and early in the morning.

Had a great run this morning with Chet.  Got out early and it was a bit chilly when we started.  Good thing Chet had an extra pair of gloves I could borrow. Did almost the same route I did a couple weeks ago to mimick the Ogden Marathon course. Started in Eagle Mountain at the maverick in the ranches.  Went south through the ranches and down past the high school, linked into the JRP trail and went north.  Cruised along past Thanksgiving point up past Camp Williams to the beginning of the trail, then headed back to the iron bridge where we left a vehicle earlier.  Got to see all the runners out for the Thanksgiving point half.  I was nervous the trail would be closed.  I swear I saw Walter flying by.  Miles were as follows:

8:03,8:02,7:56,7:55,7:59,7:52,7:51,7:53,7:56,7:52,7:47,7:59,7:39,7:53,7:48,8:00,7:42,7:42,7:31

,7:29,7:34,7:14

Run felt pretty good.  My back pain was minimal and I think it should be back to normal next week.  Overall another confidence booster for the marathon in a couple weeks.  AP 7:48. 

Have the day off so waited a bit to head out running.  Wanted to get some hills in today.  Went from the house up into the trails, looped around then headed south up and around the hill before the stop sign then back home.  Didn't worry about pace just tried to keep it relaxed and enjoy the hills.  Legs are a little tired from the 22 miler on Sat. but not too bad.  Finished with 2 hill sprints and 2 sets of one-legged hops.  AP for the run 8:29 

Woke up at 5 this morning to go run. Saw it storming outside and decided to run later. My right achilles was hurting towards the end of my run yesterday and felt tight the rest of the day. I started the run today and felt pain right away. Backed off the speed work plan and just jogged around the wood chips for 3 miles. I was hoping it would start to feel better but pretty much hurt the whole time. Not very happy about that, probably overuse and the hills yesterday. Hopefully it will go away soon.

2.5 miles with my 2 oldest to the park to watch my youngest's soccer game.  Ran home by myself, still some pain in my achilles tendon.  Just took it easy and tried not to aggravate anything.  On a positive note it did not hurt as much as yesterday so hopefully I will be all healed in a couple days. 

Lunch:

Went with the guys from work to run around Liberty Park. Stayed in the wood chips the first lap AP 8:26. Didn't feel too bad on the achilles the first lap, 2nd lap 7:37 average. Jogged another .5 back in with the guys.  I really really want to run faster/longer but the achilles started hurting more the second lap.  I am still hopefull it will be better in time for Ogden, it has been feeling better everyday, and I ice stretch it as much as I can.  I will try to get a few more miles this afternoon. We'll see how it goes for this weekend.

PM:

Decided to get a few more miles in this afternoon.  1st mile 8:25, didn't feel too bad, 2nd mile 8:11 started to feel my achilles more this mile, I just kept hoping it would ease up, 3rd mile 8:57 pain not going away, last .5 9:33 pace, kept hurting more an more, ended up just walking the last bit back to the house.  I am trying to keep my spirits up but I am very discouraged right now. 

Went to the gym this morning and spent an hour on the eliptical machine then a half hour on the bike.  Just trying to rest my foot some more, wish I had more time but I slept in and had to go let the kid's run in the Provo City Kid's Marathon.  As a parent I was dissapointed in the organization of the run.  It was very disorganized but it was for the kids and they did not seem to notice too much.  Spencer ended up winning so I was proud of him.  I ran with Trenton and he came in 5th. 

Went to the gym again this morning. Did 55 minutes on the eliptical then 20 minutes on the bike. Still waiting on running, it is very tempting to try a few miles but I resisted, the marathon is less than 2 weeks away and if I am going to be able to run I need to have this achilles thing all better. I tried to push it on the machines this morning so hopefully I don't lose too much fitness.

I couldn't take it any more and decided to test the foot out on a run this afternoon.  My foot actually felt really good so I am very encouraged by this.  I still did not push it very much so I don't know how it will respond to more mileage but for now I am happy.  1st mile 8:41, testing it out, 2nd mile 8:14, still good, 3rd mile 7:36 still feeling good.  I was very tempted to keep cranking out some quality miles but with the Ogden Marathon so close I will play it smart for now.  Got back to the house and pumped up the tires on the mountain bike and went back out for a 30 minute ride.  If I am not getting the mileage in at least I am getting in the time my workouts call for.  I've got to keep the faith my past workouts will carry me through.  It was nice a toasty outside this afternoon, felt good to sweat a bit.

Nice run around the hood AP 8:07, foot felt great, I am tempted to extend my mileage tomorrow to see how it feels.  My back is still pretty tight and gives me some pain.  Geez I sound like a huge whiner the last couple weeks.  It was actually pretty nice run this afternoon but did not want to push my luck.

Had a pretty good run this morning.  Went to the canal trail by the house. 1 mile warm up 8:47, then 3 miles at tempo pace to see how the legs felt, 7:04,7:13,7:07, 1.2 miles back to the house 8:20.  The first mile of the tempo was hard, I have to get used to running harder again, 2nd mile I eased off a little and tried to get into a groove, 3rd mile started to feel good.  I still don't want to overdo anything.  I will try to get some extra miles in later.

Lunch:Went with Blake, Terry, and Jason to Liberty Park during our lunch. Felt really good this afternoon. First 1.5 7:26 pace, second 1.5 7:07 pace.  jogged back to finish with the rest of the guys.  Everything felt pretty smooth this afternoon, good times.

Went out with Spencer and a neighbor Casey this morning. It was nice to run with Spencer before he went to school. It also kept my pace honest as today is a recovery day for me. Spencer (9) did great, however he said Casey was "huffing and puffing like a choo-choo train." It will hopefully motivate him to get out more so a 9 yr. old doesn't tease him anymore.

Went to the JRP for the last longer run before the marathon next Sat.  I didn't want to push it, just wanted to keep it nice and relaxed and test this old body out.  Didn't feel too bad, didn't feel excellent but not too bad.  AP 7:58  Went south from the iron bridge, to the end of the trail then still south into Saratoga.  Turned around and came home.  I am glad my achiles did not give me any problems.  I had some phantom pains around but it is most likely all in my head, just felt out of synch past 8 miles.  Did the last mile in 7:36 and didn't feel bad.  Lungs were fine the whole time. Time to get a game plan together for next weekend. 

5 miles easy cheesy around the hood.  AP around 8:45. 

Oh yea, I drew out for the St. George marathon this year.  I am so excited, first time to run it.  I plan on trying to qualify for Boston there.  3:09:59 here I come.

Went to Liberty Park with the guys from work, 1 mile warm up, then 1.25 around 7 pace, 90 sec active recovery, then 1 mile around 6:30 pace, 90 sec recovery, then about .25 fast, then jogged in with the rest of the guys about .75 miles.  No garmin just went on feel and my watch.  Felt pretty good today, I just stayed in the wood chips to give my legs some extra cushion.  Countdown to Ogden....

Went to Liberty Park with Blake for our last run before the Ogden Marathon on Saturday.  It was a pretty good run.  Didn't push it at all, AP for the run 7:48.  Not much more to do now but wait and see on Sat. how it goes.  Got the day off tomorrow so hopefully I get some good sleep tonight and rest my legs tomorrow.  Good luck to all the other racers.

Our greatest glory is not in never falling, but in rising up every time we fall - Confucius

This race has been a long road for me.  It was my second marathon.  I ran the Ogden Marathon last year and gained a whole new level of respect for marathoners.  I thought I had trained hard and set the goal to finish in 3:30.  I gave it my all and basically collapsed at the finish line finishing in 3:40:58

Although in extreme pain, I determined afterwards on doing what it took the following year to redeem myself.  So a year later and many early mornings and late nights putting in the miles, I felt prepared for this years marathon.  My main goal was to finish happy, and standing up.  I also wanted to break 3:30. 

Went with Chet to his brother's house and slept on the floor the night before the race.  We rode the buses to the start.  It was chilly there but the weather seemed perfect for a race.  I was planning on going out with the 3:25 pace group.  I hit the potty, then decided to try again as my stomach is usually terrible on race day.  By the time I got out of the potty the race was about to begin.  Stripped down and couldn't find Chet, went to go put my drop bag in the truck and the race began before I got to the road.  Oh well.  I had to weave past all the runners to get to some open road.  I ran on the shoulder of the road most of the first mile trying  not to turn an ankle.  7:59, probably good to start out slower. Then 7:49,7:40,7:40, I kept trying to catch up to the 3:25 pace group but they were gone. 7:48, 7:50,7:55,7:49,7:55,7:49,8:01,7:54,Hit the half at1:43:06, I was wanting to run conservatively the first half with my last marathon fresh in my mind, and if I still had some pop negative split the second half.7:50, 8:00,8:15bigger hill,8:02,7:57,7:51, oh no... hit the downhill and my quads were already feeling done.  I starting having flashbacks of last year.  I was actually really enjoying the run,  lungs felt great, I was chatting with other runners, and enjoying the scenery.  7:59,alright no more games 6 miles left you can do this,7:37, quads still in pain but not getting much worse,  got some words of encouragement from other runners and decided to go for it, 7:22,7:19,7:18, I was feeling great here, definetly on a runner's high, 7:42,7:32, last .28 (my garmin measured 26.28)6:38.  I was trying to pump up the crowd much of the last few miles, it felt so good to finish strong, and I was quite overcome with emotion during the run and afterwards. My garmin said 7:24:11 however it shut off when we went under the tunnels, so I am pretty confident with the 3:24:24, on the prelimary results.    I was happy to negative split the race and I will again regroup and plan on the next one.  I drew out for St. George this year so I will take what I learned and attempt to BQ there  3:09:59 is what I need.  It was a very very good day for me. 

Still haven't made it out on a run.  I did mow the lawn this afternoon, it had been seriously neglected.  Legs feel ok, just sore if I go into a deep squat.  I also have what feels like a knot in my left hamstring.  Hopefully a little shake out run will get rid of it.  Sunday and Monday were pretty rough with all the stairs in the house.  I told myself this would be my off week.  After the marathon I went to smash burger and got the biggest greasy burger and fries I could find after months of watching what I ate.  It was better dreaming about before the race than it was after I ate it.  Hopefully I will get back into it soon.  I was planning on running at work but did not get a break all day, pesky criminals won't take a day off so I can't either.

1st run post-marathon.  Been taking it easy the past week.  Still had a pain in my left hamstring, hopefully it goes away soon.  Other than that my legs just felt really heavy like after a big training week.  Went with my wife as we are running ragnar together in a few weeks.  I don't know if I want to go on the father and son's campout tonight with the wind and rain predicted.  I will try to get a few more easy runs in before I test the leg out, don't want to do anything stupid and ruin the rest of the year.

Went for a windy run with Spencer (9), we are signed up as a family to run a 10k in American Fork on Monday.  Well me and Spencer are doing the 10k, my wife and Trenton (7) are running the 5k, and TJ (5) is running the mile.  My hamstring is doing ok, still can feel it but felt much improved from yesterdays run so I am hopefull it will continue to loosen up and is not too injured.  This week has been a week of glutony and laziness. 

Today we went as a family to American Fork to run the free race put on by the 26.2 running company.  Thanks guys, it was a great time.  My wife and 7 year old ran the 5K, my 5 yr old ran the mile run with my sister, and I ran the 10K with Spencer (9).  It was a great race, I didn't know how he would do as the farthest we had ran together was 4 miles.  I knew it was pretty hilly the first couple miles so I made sure he went out easy and stayed relaxed 9:01, 8:57, 9:43, I let him go the last few miles and it was a blast for me.  He kept pushing the pace and passing people left and right, 8:24,8:02,7:27, last .2 6:06 pace.  Finish time 52:39  It was a great experience for me to run with him and do the race together.  I am a proud papa.   My legs are about ready to start training again after the marathon last week.

Went with the guys from work to run around Liberty Park during our lunch break. 1st lap 11:18/7:32 pace, 2nd lap 10:34/7:02 pace. Finished with .5 running in with the rest of the guys. My legs felt pretty good, I could tell my hamstring was tight when I was stretching but when I was running I could not feel it.  I woke up this morning to run but my allergies are in full effect.  I left the window open last night and I was all congested with a sore throat.  I took an allergy pill and it wore off soon as we were done with the run.  I was sneezing the whole way back to work.  It felt good to push the pace a little on the second lap, just stayed in the wood chips. 

Beautiful morning for a run in the mountains this morning. Started at the coyote hollow trailhead near the Draper Temple, headed up to Clarks, ran up and around to Ghost Falls then dropped back down and around. I wanted to get an hour of running in so ran on various different trails for the last 25 minutes or so. It was so much fun, I need to do this at least once a week. Didn't push the pace all that hard just kept cruising along and tried to not turn any ankles. Very refreshing for the soul.

Went out for a stroll at liberty park for lunch. 2 laps around the park in the wood chips.  Kept the pace easy 7:35 AP.  Good training for Ragnar coming up with the 2 a days with hills/trails in the morning.

Had to pick up my niece from BYU at 7:00, decided to get my run in up Provo Canyon before I picked her up as the rest of the day was going to be busy.

Beautiful morning for a run.  By the time I got to the canyon I only had an hour and a half to run. First 6 miles up the canyon with a headwind.  It felt pretty good, 8:05,7:50,8:11,8:12,8:13,7:52, made it a little bit up south fork then turned around.  Weeee down I go...7:17,7:07,6:56,7:03,7:06,6:58. 

Good run, got ragnar in a couple weeks so hill running is good. 

Went out on my standard Monday morning run. I couldn't fall to sleep last night and slept like crap. Nice morning for a run, beautiful sunrise.  Felt a little sluggish the first couple miles.  8:16 ap, I ran into a neighbor he last mile or so and ran with him for a bit.  He got into St. George also so we want to start training together.  I also met with another neighbor last night and plan to train together.  It seems like things will work out well.  To be able to BQ with a 3:09:59, I am going to need all the push and motivation I can get from others.  It's time for some new shoes, Seth Wold, pretty much has me sold on the altra's.  Hopefully they work like I envision.  On paper they seem like they will be perfect for my feet.

Went to Liberty Park for a run with the guys from work. When we got there some girl just got in a wreck on a scooter. Helped block traffic and gave her first aid until paramedics arrived. She was not having a good day.

Went 3 laps around the park. 1st lap 7:40 pace, 2nd and 3rd 7:00 pace.  Felt good, wind was blowing pretty good.  Just got a message our poor little apple tree may not make it.  By the time she noticed it was almost laying sideways due to the wind.  I love my trees so I will have to perform a miracle when I get home.

PM: Went out and got me a new pair of running shoes.  I bought a pair of Altra Instincts.  It is my first pair of minimal/zero drop shoes.  I have a wide forefoot so I love the feel of them.  I went out for a few easy miles around the neighborhood when I got home.  Only 5 miles but I think I will really like these shoes.  I have to break my feet/ legs in and transition to them.  AP for the run 8:05. I will do a few easy runs in them before I try some tempo/speed runs.  It was so tempting on the run tonight.  I will give an update later after I have had more time and miles in them.  I am tempted to buy a pair of the Lone Peaks for the trails, has anyone tried them out yet?

Easy recovery run from the house.  5 miles AP 8:45, second run in my altras.  Still good, I need them to wear out soon so I can wear them as my everyday shoes.  Going camping tomorrow, hopefully I can sneak in some mountain runs while I am enjoying God's country.

Went out from the house this morning. Went south towards the ranches, I have been feeling a bit of a pain on my right lower shin. Didn't push the pace to not aggravate it too much. AP for the run 8:07

Did a trail run along the river trail leading out from Diamond Fork campground up Spanish Fork Canyon.  I just enjoyed the trail weaving in and out of the trees. 

Woke up early and went from the campground where we were staying up the Diamond Fork road south.  Went 7.5 miles up the road and turned around.  It was a pretty run, the first 7.5 miles were mostly uphill.  I didn't eat anything before the run and felt pretty low on fuel.  Probably too many smores the night before.  I have also been feeling a pain on my right leg above the foot.  Feels like the tendons above the ankle.  It didn't really start acting up until mile 7 or so.  I would love to run this road on fresher legs as it would have been fun to pound out some faster miles.  AP for the run 8:19. 

 Great weekend with the family, my 9 year old out fished me with his fly rod.  Hiked 5 miles to the hot pots later in the day and rode our bikes around all weekend.  My legs are finished.  Good times.

Nice run this morning on the JRP trail starting at the iron bridge headed south. I threw in 10 sprints of about 100 yards on the way back. AP for the run was exactly 8:00. Still some pain in my right shin area.  It seems to be worse on hills so I will try to keep to the flats for most of this week. 

Got Ragnar this weekend, I am excited to run it with my wife. 

12 miles from the iron bridge south on the JRP.  Woke up nice and early to get this one in this morning.  My tummy was having issues for most of the run.  Nice morning for a run.  Legs are feeling fatigued.  Didn't push the pace just plodded along, 8:24AP.  I have Ragnar this weekend, I don't think I will push it too hard there, my right shin has been giving me issues if I push the pace too much.

Went from the house this morning down to the canal trail, up the canal trail, to the dirt road, up into the foothills, then turned around and did it all over again.  Good recovery run AP 8:47, just enjoying the scenery.  I think I got two other neighbors to train with for the St. George Marathon.  After Ragnar this weekend we should coordinate some runs together.  I've been running by my lonesome for a while now.

Ran the Ragnar Wastach Back, I was runner 1, our start time was 5:15.  My first leg was 7.8 miles.  Miles were as follows: 7:12,8:44,6:54,6:49,6:58,7:12,7:09,last .68 7:32  AP 7:18, got out to an early lead this leg, kept the lead the whole leg and passed 40 something from the first leg which started earlier.  The second mile was uphill heading to the Bonneville shoreline trail, got some nice trail miles after that until we dropped back into the streets.  Legs felt pretty good.

Second Leg #13:  Started at Snowbasin, first half mile or so was uphill on a ski run, then dropped some serious downhill the rest of the way.  Total distance 8.52  Miles: 8:20,6:48,6:49,6:55,6:48,6:41,6:27,6:47, last .51 6:59. AP 6:57 Got some good tempo miles in this run, however my shin which has been bugging me the last couple weeks did not appreciate this one.  The other teams were very stretched out by this time, other runners were few and far between, there were only about 20 or so teams ahead of us at this point.

I had a lot of fun running with my wife, she did great and I was proud of her efforts to train and prepare for the event.  We were not a competive team so it was nice to just enjoy the time together.

My last leg on the Wasatch Ragnar Relay. LEG 25 (I think) mostly flat 5 miles, the downhill miles really took a toll on my right shin the night before. Triedto enjoy the run, no garmin, no music, just the stars.  Didn't kill myself, AP 7:49, the Ibuprofin must have kicked in. 

Hopefully I didn't do too much damage to my body on this "fun run"  As it sits a few hours after the run my legs are more sore already than after my marathon.  It really was good to run with my wife and friends and neighbors.  We had a really chill team and everyone was great.  Team WAIT'N - Wandering Aimlessly in the Night

Set the alarm to go out this morning but couldn't force myself out of bed.  My legs are still pretty thrashed from Ragar.  Sitting in a chair for 12 hours at work didn't help, I got up twice and got on the eliptical at the work gym for 10 minutes at a time to try to loosen them up.  Got home and "ran" very slowly around the neighborhood.  Hopefully I can recover soon with no lasting effects.

Couple easy laps around Liberty Park, stayed in the wood chips. Legs are still pretty sore, however by the last lap I could almost run with a somewhat normal stride. Hopefully by the end of this week I will be good to go again.

Went out from the house along the canal road, up into the foothills, then back home again. Was planning on going 5 but my tummy had other plans. Whew made it home just in time. Just still letting my legs recover, I plan on working up to 15 on Sat. then be back on the plan next week.

Same run as yesterday with an extra up and back on the canal trail.  Legs are coming along, still didn't push the pace AP for the run 8:31

Pretty much the same run from the last 3 days give or take a bit. I have been wearing my altra's all week and hope I can transition to them full time after this easy week. Plan on getting in 15 tomorrow, now just have to find somewhere to run without getting smoke inhalation.

Went by my lonesome to the iron bridge, ran south on the JRP, to the inlet park, went up some country roads until I hit 7.5, turned around and did it all over again.  I was pleased to see most of the smoke had dissapated by morning.  Run was ok for me this morning.  I was tempted to turn around at 6 but kept going.  Sure enough about 12 miles in my legs started doing funny things and it felt like a constant battle for the last 3 miles to get my stride under control and not injure anything.  Ended up finishing ok and now my legs are not feeling too bad, AP for the run 8:22.  Hopefully my legs are healed up enough from Ragnar to start training again for St. George next week.  I need my legs to be ready to go.

Went south from the house towards the highschool, mixed in 10x100yard sprints in the middle of the run with 4 uphill ones. Run felt pretty good today. Hopefully it will be a good training week. AP 7:53

Beautiful run this morning. Started at the inlet park then went south on the JRP turned around at 7 then headed back.  I am still trying to figure out how to run in minimal running shoes.  Maybe my legs are trying to adjust.  Felt pretty good this morning.  AP for the run 8:06. This will be my highest mileage week ever if I can keep up with the plan.  It is sure getting hotter out there and the bugs are coming out, ahhh extra protein.

Some recovery miles around Liberty Park during lunch. Went with Blake and Terry, just stayed in the wood chips and tried to take it easy. It is getting hotter out there, treated myself to a ice-cream cone from Artic Circle on the way back to work. I was planning on doing 5 but with time constraints only managed 4.5.

Had a great run this morning. Went from the house to the canal trail to SR-73 up the hill towards the Ranches. Went south at the Maverick and turned east at the stop sign, cruised down the hill and headed back home.  I think this will be a regular run for me with different variations, there is over 500 feet of climbing, some flats and downhill. 

Legs felt pretty good, the last few miles felt great.  I am hopefull my body can handle the higher mileage.  Tomorrow I am taking my son fly-fishing to the high-uintas.  We are leaving very early in the morning and hiking/fishing all day.  I don't know if I will manage any running miles unless a bear is chasing us. 

Had a great run this morning.  Started at the inlet park in Saratoga Springs and headed north.  Went out 9, just past the wind turbines at Camp Williams and came back.  Boy it is getting HOT out there.  My hat had a constant dripping of sweat on the way back.  I ran pretty comfortable the first 9 and negative split the second half.  Pulled a Jake and did a marathon pace mile the last mile 7:11.  AP for the run 8:00 exactly.  Highest mileage week ever....

Yesterday was a great day in the High Uintas with my son.  Although I didn't log any miles we hiked all day and lost count of the fish we caught.  Great memories..

Went from the house this morning down the canal trail to the road towards the high school. Did 4 tempo miles between 3-7, it's been a while since I have done any speed work. 6:58,7:02,6:55,7:04, tried to keep the pace even, the hills equalized the time. Tempo miles didn't feel too bad, AP for the run 7:52

Went from the house by my lonesome again, went out from the hood to SR73, up the hill, to the ranches, to the 4 way stop then out towards Eagle Mountain, hit 7 then turned around and headed for home. My poor tummy has not been well the last few weeks it seems, this morning was no exception. I need to watch what I eat a lot better.

Splits were as follows 8:12,8:14,8:24,(thehill),7:57,7:53,8:00,8:14,7:49,7:52,7:56,7:44,7:38,7:37,7:39

Hot recovery run around the neighborhood.  My wife ran 3 miles with me.  Happy 4th of July.

Pretty fun run this afternoon.  Ran about 3.75 to the middle school to watch my son do conditioning with the football team, then ran the big loop around the ranches back to the house.  I started raining the second half and remained pretty consistant.  It cooled it off and reminded me of running in Florida where I grew up.  We really needed the rain.  Plus got a bonus rainbow towards the end.  AP 7:57

Had my wife drop me off at the mouth of Provo Canyon for a run while she visited her mom.  I tried to get away from the sun, however, it was still pretty sunny on the trail.  Just a nice and easy run up the canyon.  Planning on 20 tomorrow, if anyone wants to tag along let me know, as all my running partners are out tomorrow.

Woohoo, got it done this morning.  Highest mileage week yet.  Ran by myself from the inlet park north, forgot my garmin, but the trail is marked and I ran 18 last Sat. so I knew where 9 was.  Ran the first 9 AP 8:27, kept going for another 8 min 30 seconds to give me 10 then ran back to the 9 mile split, hit my watch and it was 17 exactly,  finished the last 9 with an AP of 7:57.  AP for the whole run 8:14.  Legs felt ok during the run.  I ran every run this week in my Altra instincts.  I saw some deer on the run this morning with a nice buck feeding just off the trail.

So, I had big plans to get out and run while it was cool out this morning. Headed out from the house bright and early and about a half mile into the run my tummy protested the smart idea to eat taco bell late last night as I came back into town. Turned around and walked/jogged back to the house. Reminder Taco Bell = No Bueno

Had to wait till the hottest part of the day to get the rest of the workout in. 7.5 miles around liberty park. Just stayed in the wood chips. Stopped after every lap and hydrated and cooled off in the fountain for about 20 seconds. I did 10 100 yard sprints sprinkled throughout the run. My calves were a bit tight the first couple laps then loosened up pretty good. Did I mention it was hot?

 slept in this morning, finally made it out tonight.   ranches loop could not get my legs out of recovery mode, planned on running 12, legs were tired and my left knee was not feeling the best.  hopefully it is jusr temporary.

Couple nice and easy laps around Liberty Park during lunch. Just jogged around the wood chips with a co-worker.

Nice run along the Jordan River Parkway in Lehi. Started at the iron bridge and headed south.  I really needed this run this morning.  Everything just clicked, good music, weather, and my body was feeling good.  I was supposed long run pace however, after the first mile kept cruising along 8:12,7:42,7:49,7:40,7:40,7:39,7:28,7:36,7:15,7:09,6:41  -  AP 7:32

We are going to California for the next 10 days.  I hope I can get in the mileage while on family vacation.  It will be interesting to run at sea level.  After growing up on the beach and being an avid surfer, I am excited to hit the water again.  Just like riding a bike right?

Visiting the wife's granparent's in Lompoc California this morning.  Went from their house this morning for a run.  Found some pretty fun trails to run on.  It was foggy and I didn't really know where I was so I didn't venture too far out.  Turned around at 7 and headed back to their house.  Glad I didn't get lost and found the way back to the house.  Perfect running weather.  AP 8:08

Hopefully I can make it out next week with Disney and all.

I managed to sneak in a couple miles in while the kid's were swimming at the Disney hotel.  Either my legs are doing funny things or I was on the world's fastest treadmill.  1 mile warm up, 3 miles 7:24 pace (felt like 6:40 pace), 1 mile cool down, then back to walking around the park all day.

No actual running miles but put lots of mileage on the legs/feet with Disney, California Adventure, and Cars land.  Long day, but fun.

Well last week did not go as I had planned running wise.  I sunburned my feet at the beach on Wed. and was pretty much chickened out after that.  I bathed them in aloe and they are doing fine now.  I did get a lot of surfing time in so at least I got exercise.

I went for a trail run from the house this morning.  Beautiful morning for a run, hopefully I can get in a few more miles this afternoon.

 PM: Went from the house to finish up with 10 miles today.  Down to the canal trail then up the dirt road then back home.  Needed to get rid of some internal frustration. AP 7:36

Pretty nice run this morning.  Headed out up SR73 towards the ranches.  Went to the 4 way stop and turned around and went back the way I came.  I am beginning to like this run.  The 2 mile hill is great to hit up and on the way back also. 

AP for the run 8:05. 

5 easy recovery miles around the hood.  I got a 12 mile run with a 6 mile tempo mixed in scheduled for the morning.  We'll see how the legs do tomorrow.

Had a great run this morning.  Really needed a confidence booster, started at the Iron Bridge and headed south on the JRP, 2 mile warm up 8:41,8:33, then 6 mile tempo run: 6:56,6:50,6:44,6:43,6:48,6:40. Three mile cool down 8:01,7:52,7:48.  My cool down miles felt like I was running about a 9 min. pace. 

Trail run/hike on the face of Timp.  We started at the end of the Timpanookee trail head and went south up past baldy.  Beautiful country.  I was planning on getting in some extra miles in the afternoon but was not able to get back out.

AM: six easy miles around the neighborhood. My left knee was aching a bit after the hike on Sat. just took it easy this morning. As a side note my poor tummy did not appreciate the shake I ate before bed last night.   Pretty boring route this morning did not dare get too far away from the potty so just doing loops around the blocks.

Went from the inlet park along the Jordan River Parkway south 6 then back the way I came. Most of the run felt ok until the last mile and a half. My stride felt out of wack and my left knee was bugging me.  Hopefully it works itself out.  At least I didn't have to worry too much about fueling this morning as there were plenty of bugs out to keep my nutrition up.  8:12 AP

Went running this morning with my neighbor Mark Ellison.  It was nice to be out with someone else as I have been pretty much solo since Chet moved.  We ran from his house and did the Ranches loop.  The pace was pretty easy.  My knee wasn't too bad this morning, but it didn't really hurt until 11 miles yesterday.  Hopefully it is just a minor thing and goes away soon.  We'll see how it will do on the long run on Sat.

Had car issues last night and didn't get to bed at a decent hour so I planned on running after my son's football practice which I help coach.  Long story short got stuck out way too late.  Just had my wife drop me off and I ran home.  I wasn't planning on running when it was dark so it was a bit sketchy because I was wearing pretty dark clothing.  Didn't get all the miles in I wanted so went a bit faster than my long run pace 7:35AP.  Felt pretty good tonight. 

Good run this morning with Mark and Jessica along the JRP.  Started at the inlet park and went north till we hit 9 then went back.  Pretty easy pace until the last 3.5 miles where we picked it up some. 7:21,7:30,7:27 The last couple miles actually felt pretty easy just trying to keep my form from falling apart.  AP for the entire run - 8:23

It was nice to run with a group as Jessica likes to talk so it helped pass the time.

7 miles around the hood this morning.  The run felt pretty good this morning.  Was planning on going 10 but couldn't force myself out of bed earlier than 4:45 to run.  It is going to be a long day at work so I will try to get some extra miles in when I get home.  AP 8:26

Nice run this morning, first time in a while I have done any speed work. I can tell my increased mileage has helped even though I have not done much speed work. Couple miles to warm up then 6x600 at 5k pace with a 90 second job inbetween. The pace for the 600's were 6:15,6:10,6:11,6:08,6:11,6:10.  It was still dark when I ran this morning so I could not see my watch I just tried to lock the pace into my legs.  I actually really enjoyed being able to push the pace this morning.  Finshed off with a couple cool down miles back to the house.  AP for the run 7:56

10 mile ranches loop with Mark this morning.  We took it easy the first 3 miles up the hill to warm up our old bones.  Finished the last 7 averaging around 8 minute miles.  It was supposed to be a recovery day for me and my legs were a bit heavy from the speed work yesterday but not too bad. 

Got a new package on my doorstep this morning. My new pair of Kinvara 3's arrived. I had to test them out on a short run around Liberty Park during my lunch hour.  First lap averaged 7:35 just trying to get a feel for the shoes.  Kept it pretty much the same the second lap until the last .25 or so then kicked it in to see how they did with some speed. AP for that lap 6:67. 

I have been running in my Altra instincts exclusively for the past 2 months or so.  I hope my that with alternating between the two and using the Kinvara's for more of the tempo/speed runs, it will be a good combo.  They did feel really fast so it could be a fun year to try some races in them.  I am thinking about running in them for tomorrows 15 miler.  Hope it is not too soon to go on a longer run with the new shoes. 

Great run this morning.  12 mile marathon tempo run with a mile warm up and 2 mile cool down.  Went by my lonesome from the house out past the high school then went to the inlet park where I went north on the JRP till the iron bridge then headed up 2100 N back home.  It was a nice loop.

Tempo miles were:7:06,7:15(red light),7:09,7:09,7:06,7:02,7:09,7:08,7:06,7:01,6:59,7:06, 

I wanted to keep the miles right around 7:10 pace.  I was feeling comfortable hard for most of the run until the last uphill mile up 2100 N to Redwood Road.  Really pleased I was able to keep the pace up the beast, but had to work for it.  AP for the 15 miles 7:20

It was my first marathon tempo run this cycle and it makes me want to believe it can happen at St. George Marathon if things keep going the way they are going.  If nothing else I'm sure I can PR easily the next half I race.

Went for an easy recovery run around the hood this morning. Took it pretty easy, went on a pretty hilly route this morning.

Nice peaceful run by myself this morning. Went to the highschool then up the hill into the ranches, up the parkway, to 73 west a  half mile then turned around and did it all over again in reverse. It was a good climb for most of the first half. Legs felt ok this morning. AP 8:16

Couple easy cheesy recovery miles before work this morning.  I have a good tempo run planned for the morning so trying to keep the legs fresh.  Pretty hilly run this morning around the hood and trails. 

Nice tempo run by myself on the JRP this morning.  Started at the iron bridge and went south on a out and back.  I like this stretch as it keeps my splits pretty honest, pretty much flat with some little rollers mixed in.  2 mile warm up to willow park 8:37,8:37: went into the 7 mile tempo trying to keep it around 6:50 ish. -  6:56, 6:51,6:53,6:54,6:47,6:42,6:42, finished with 3 miles back to the car, 8:06,7:57,7:29

Felt pretty good about this one.  I am going backpacking into the high country tomorrow for a week or so.  Hopefully I can get some trail runs/adventures in.  If nothing else I will get a lot of miles on my legs.  And with eating freeze dried meals I'm sure to drop some pounds.  I look forward to this time all year it is  so refreshing to get away and back to nature.

Packed about a 70 pound pack up to the backside of baldy on the face of Timp.  Got to the top dropped off the pack and ran back to the vehicle to get another pack loaded with water.  Legs were feeling it after this one.

Went up from our base camp up into the high ridges on the west side of Timp.  Much of it was either pulling myself up with vegetation or scrambling/climbing rocks.  Got done with the morning adventure and again ran back to battle creek to pump some water for our camp.  Just hiked around camp in the afternoon.  Good day, beautiful county, and a lot of animals around.

Went south from our camp.  Went exploring a little farther then expected but I like to discover what is over the next ridge.  Ended up without a trail in a jungle of oak brush.  Bushwacked my way up and through it for quite a while.  Made it back to camp and lounged around for a few hours then climbed up the ridge behind camp for the afternoon.  Feels like I ran 20 today.  Legs are hanging in there but feeling the climbs.

Woke up early again and went to the top of baldy then back down through the trees.  Got back to camp and loaded up all the stuff.  Pretty much a death march back to the truck.  Had to carry out too much stuff and all the trash.  Pack was probably well over 70 pounds.  Legs are doing fine but my shoulders are thrashed right now.  The pack out nearly "killed" my neighbor.  Great trip and can't wait to get back out there.  All the climbing and decending with the gear on my back should help with my hill running.

6 easy recovery miles from the house this morning.  My legs needed a recovery day yesterday and pretty much today also.  I threw in 10 100yd sprints during the run.  I have the week off work so I hope to get up in the mountains again tomorrow.

Woke up early this morning and I was on the mountain before the sun came up.  Went up the face of Timp again.  I was totally soaked by the end of the day, from the rain on the vegetation last night.  Got up pretty high again into the cliffs.  Enjoyed the sunrise and mountain air then bushwacked my way back to the vehicle.  Didn't have a GPS I'm guessing I went at least 5, felt like 15, with the vertical climbing.

PM:  Went to the JRP trail with my son, Spencer, we were going to meet up with the Fleet Feet running group but got the start time wrong.  Just a nice 3 mile run with him enjoying our time together.  Overall it was a great day. 

Another day in the mountains.  Went out with a work partner up and around the mountains around Strawberry. 

Went with Mark and Jessica for our long run this morning.  Drove up to SLC, parked at the Capitol and headed up to City Creek then up 1100N to Shriners then back to City Creek.  Ran up the canyon.  I have never been there before.  It was a really pretty run.  Didn't really push the pace on the way up.  Someone in our party was having tummy issues so we stopped fairly frequently at the potty.

Finally got to the top and enjoyed the run down the canyon.  With all my time climbing around in the mountains this week my legs were pretty fatigued to begin with.  It was great to get a good workout in on tired legs. 

Finished the run and was still feeling pretty good.  My legs are still doing great now.  Went from the run straight to the football game which I help coach.  It was a great day!

Went out bright and early this morning warmed up with 2.5 miles, then did 6x1000 repeats along the canal trail with a 90 second jog in between.  I wanted to keep my pace around 6:18ish.  It was dark out and I could not see the garmin at all so I tried to run by feel.

Pace for the 1000's: 6:29 way too slow, 6:26 trying to get the turn over going, 6:18,6:18,6:20,6:13 ended up finishing fairly strong, I had to turn around 90 degrees in half of them.

Finished off with 4 more miles in the hood around 8:25 pace.  Overall I am pleased with the run this morning. 

Out and back run on the JRT this morning.  Started at the inlet park and went North.  Pretty good run  on fairly tired legs to start.  If it all goes according to plan this should be my highest mileage week ever.  Only 2.5 weeks of hard training then the taper for St. George begins.  8:07 AP

AM: Couple easy recovery miles (6) around the hilly neighborhood. I have to give my stomach a 2 out of 10 this training cycle... blah.   It was a nice morning to run.

PM: Went with the guys from work to Liberty Park to run during our lunch hour. Just kept it easy still and did a few laps in the wood chips. 4 total miles.

Went out bright and early by myself this morning for an out and back run from the house. Hit the canal trail to the highschool road up into the ranches until I hit 6 then cruised back home. It was a fun run this morning. I was able to push the pace just about right for the  run this morning.  I ran the hills well and floated the downhills.  For all the miles I have been doing this week my legs have been feeling pretty good. 7:53 AP

I have a 17 miler planed for Sat. with 14 at marathon pace.  I want to save my legs for that.  I am opitimtic if I can complete that on a flat course with tired legs there just might be a chance I will hit my goal to qualify for Boston in St. George.  I need a 3:09:59

Had to squeeze this one in when I had time.  I was planning on running with the guys at work but my kid called me sick from school and my wife is off playing with her girlfriends this weekend so I had to head home.  Got in a recovery 5 miles around the hood before his doctor's appt.  Glad to have this one in the bank.

With all the sounds of lightning, thunder, and rain last night I was nervous.  Got up at 5 to get ready to go run and the lightning was still hitting pretty hard.  I was discouraged and thought about trying to get in the run later, but that never happens so I had to do the unthinkable and head to the gym to run on the treadmill.

I was planning on a 14 mile tempo run.  Warmed up 1 mile in 8:33, then straight into the marathon tempo run.  Placed the treadmill on 7:13 pace and cruized along.  Tried to stay positive the whole run.  Had some discouraging thoughts at mile 9 in the run so I upped the pace to 7:08.  Take that brain.

After that mile I backed it back to 7:13 until the last 2 miles when I dropped it back down to 7:08 pace and raised the incline.  Cooled down 2 miles at 8:27 pace.

Overall I am very pleased with this morning's run.  I was able to finish strong and complete the tempo on my highest mileage week ever without any goo's or anything.  With tapered legs and downhill and fuel hopefully I can make it happen at St. George.  Legs feel pretty good now.

Took my son on an imprompto camping trip. Got set up late and slept in the back of the pathfinder. Woke up early this morning and went out for some exploring/hiking. We probably went 3 or more miles in the mountains.

Ate alot of food later for our Labor Day BBQ. Walked a mile with the wife to try to work off some food.

Went from the house up into the ranches. My poor tummy did not appreciate the ice cream and cake/BBQ as much as I enjoyed it last night. I thought about throwing in some speed work this morning as I missed it yesterday but my legs were tired and it was an effort to get any speed out of them this morning. I did not want to injure anything so I just went with what they gave me. 8:10 AP for the run.

Couple laps around Liberty Park with the usual guys from work. Just kept it at recovery pace except for 4 100yd sprints in between. I did not have any more time so I had to call it at 3. I will try to get some more in later tonight.

PM: couple more easy miles after football practice, again threw in a couple sprints.  It is pretty fun to legs just go and fly during the sprints.  I am thinking about a 10K time trial on Friday. 

5 easy miles around the hood by myself this morning.  Not much to report...

So I pretty much wussed out this morning.  My head was not in the right place to attempt a 10 k time trial.  I went back to sleep and planned on doing a run later. 

I waited until 4:30 to run a 5k time trial.  I started at our house and headed to Westlake High to attend football practice.  1 mile warm up then began the run 6:17,6:16, 6:10, last .1 6:17 total time 19:23.  I'm sure I can drop this down significantly it is a recent PR in the 5k.  I felt pretty controlled for much of the run.  With the heat and by myself and not really racing I'm pretty sure I can improve greatly with some more speed work.

After practice I ran home 2.5 miles in I decided to test the legs and see if I could run a mile in less than 6.  I has probably been several years since I have even attempted it.  I wanted to break the 6 minute mile glass ceiling so it doesn't intimidate me anymore.  I got to the canal road and started out felt pretty good during the run.  The route was mostly slight uphill with a headwind so I had to push it.  Yea for me 5:56.  I was happy about that one especially during a cool down after a 5k pr.   

We are planning a 20 miler in the morning starting at Suncrest and cruising down.  Should be a good run.

Well Mark backed out of our planned run this morning so I headed to the old stand by.  Started at the inlet park for an out and back on the JRP.  It was pretty cool at the start.  Almost perfect weather for running.  Kept a pretty consistant effort throughout.  Picked up the pace and finished with a 7:02 last mile.  AP for the run 7:47

Legs felt pretty good considering the 5k I threw in last night.  I had a little shin pain in my left leg the last 2 miles or so.  If I do a lot of speed work that tends to happen.  Hopefully I can massage, ice, and stretch it away soon. 

1 more week of hard effort then the taper begins for St. George.

I was taking it very easy this morning. My left shin was still a bit tender. I will try to get some more miles in this afternoon.

I was supposed to run 11 this morning with 6x1200, however with my left shin issue I decided to just run the Ranches loop.  Even that run might have been a little much.  Didn't push the pace too much 8:15 AP.  I could definatly feel my leg during the run and it is still in some pain now.  I don't know exactly what I should do.  It is supposed to be my last hard week before the taper for St. George.  I will just have to try to be smart and not aggravate it too much.  Hopefully it will be good to go before the race.  I have too much time and effort physical and mental to have anything go wrong now.

3 super easy around the neighborhood.  Leg is still pretty painfull.  Pretty discouraged at the moment.

Went for a 4 hour hike up in the mountains.  Felt good to get away by myself in the hills.  The hills were alive with the sounds of the elk bugles.  Decided to take action and went and bought a roller massage stick and some compression socks.  Hopefully I can get my leg under control soon and still be able to race at St. George.  Feels a little better today.

I decided to try the leg out on a long run this morning.  My sweet wife was nice enough to drive us to the top of Suncrest this morning.  I ran with Mark Ellison, I wish my leg was feeling better because it would be a fun run to fly on.  First 5 miles down Suncrest I just kept it relaxed and easy.  Hit the murdock canal trail and ran down to Thanksgiving Point and joined up with the JRP.  Went south to the end and went up and finished at Neptune Park.

After mile 7 or so my leg was starting to hurt more.  I just kept plodding along not pushing the pace at all.  8:42 AP for the run.  At least I know I can still run with the leg.  I got home and iced and massaged it.  It has 2 weeks to be 100%.

1 mile on the eliptical inbetween appointments at work. Leg is officially in rehab by me.

Woke up and my leg was in less pain than the past. Hopefully it is a sign it is healing. I went for an easy run around Liberty park in the wood chips. I could feel the leg right from the start and it didn't get any better during the run. Just kept the pace very easy 8:38AP and will try to get the bike out after work today just to get a workout in.   I could probably sit here for an hour and write about all my emotions right now, having worked so hard and have my dreams and goals of a great marathon so close.  I am hoping and praying I can still run and compete at St. George.  If not I will just go to plan B, and sign up for Utah Valley next spring.  I will continue to take it easy this week and play it by ear.

PM: rode about 9.5 miles on the mountain bike to and from practice.  At least I can get some sort of a workout in.

Another 3 easy miles around Liberty Park in the wood chips. 8:16AP My leg was feeling better than yesterday. I will try to get some more biking in tonight. Trying to stay positive. It was actually really tempting to try to push the pace today.  Patience... for now....

PM: headed out again on the mountain bike around the hood.  10.1 miles, it was actually pretty fun.  I tried to put in some "sprints" on some of the uphills.  At least I can still push it on the bike and keep my weight somewhat under control.

3 laps around Liberty Park, stayed in the wood chips.  Didn't really feel the leg the first lap then just a dull pain the last 2 laps. AP8:03 Still being very cautious.  I am torn on what to do tomorrow morning.  Do I do the 17 according to plan or not?  I think I will go out and play it by ear.  If it starts to hurt I will pull the plug and finish up the rest of the time on a bike.

PM: went on a bike ride to the park with my son.  Did about 40 pullups on the playground equipment.  I need to start cross-training again, I am getting weak.

Went to the old standby the JRP from inlet park.  Decided to plan on doing 10-12 then bike the rest.  Started out and I was feeling good.  Hit the turnaround at 6.2, I didn't really feel the leg until then.  Even then it was manageable on the way back.  It was really tempting to throw in some faster miles on the way back, but decided to push the legs on the bike and just enjoy the run.  Got back to the car and kept going until I hit 13.1. AP for the run 7:52

Got out the old mountain bike and did the same loop on the bike.  I was averaging between 17-19mph.  Felt good to get the quads worked out without the pounding on the legs.  My plan had me running 17 today, so between the run and the bike I think I got in enough of a workout.  I have hope I will be able to still run well at St. George in 2 weeks.  Got home and jumped in the ice bath and massaged out the legs.  They were not really sore when I got done.  We will see how they feel tomorrow.  I was actually enjoying the bike.  I might have to buy one so I don't keep using my wife's old bike. 

Went for a short run this morning.  First 3 felt great with the tailwind, then I turned around.  It was not actually too bad on the way back.  Averaged about 7:35 the first 3 then about 8:30 the last 3 with about the same effort.

Got back from the run and went to the High Uintas for a day fishing trip.  I love being able to head up and get away.  Went with my father-in-law, my wife's uncle from Texas, and my oldest son Spencer (9.)  Once again Spencer out fished us all.  It was breathtaking with the fall leaves and it didn't hurt we were catching fish with almost every cast. 

OK, back to running, the legs were feeling pretty good today.  Less than 2 weeks until St. George....

Went with John during our work lunch break to get some miles in around Liberty Park. I love running around the wood chips for recovery runs. Just took it easy and enjoyed myself. Probably averaged 8:30ish. Legs are feeling pretty good, but I have not really tested them much lately with any speed/hills.

Went to the JRP this morning. Started at the iron bridge. Warmed up 2 miles then tried to see how the leg felt with some speed work thrown in. 3x1 mile with a 2 min. jog in-between. 1st mile just getting a feel - 6:44, next mile 6:27 felt good, last mile with .3 ;eft I felt a pain in the shin so I coasted in the rest of the way 6:34, finished with 2 more miles with the last mile at 7:30.  AP for the run 7:30. 

Went to Liberty Park for some easy laps around the park. I was pleased my shin did not have much pain just tightness, of course I just took it easy and stayed in the cushy wood chips. 8:12 AP

Went for 6 this morning, started out along the canal trail, then out towards the highschool, then came back the same way.  Saw a skunk at the end of the canal trail, thank goodness for my light as I thought is was a cat at first.  It's tail was up and everything, whew that was close.  Overall the run felt great, pace was pretty comfortable, threw in around 10 striders during the run.  AP 7:36

Last longer run before St. George, started at the inlet park then went north along the JRP, pretty standard Saturday run.  Legs are feeling pretty good, miles were as follows:8:06,8:01,7:53,7:49,7:53,7:47,7:41,7:47,7:34,7:43,7:38,7:06  AP 7:45  Just tried to keep the pace comfortable until the last mile which I tried to get around my hopefull marathon pace or close to it.  Let the taper continue...

Couple easy miles around the hood this morning. That is all... carry on.

Had a good run this morning. 7 miles from the house this morning. Legs are feeling like they want to run.. Hit 2 miles at a bit faster than marathon pace 7:00 and 7:07. Finished with an AP 7:35  I can't believe the marathon is only 4 days away....let the taper continue

Couple easy laps around Liberty Park during lunch at work.  Once again stayed in the wood chips and just enjoyed the day.  8:10AP

I can't believe this is the last run before St. George. Nothing more to do now but wait, nice and easy run around liberty park.   I threw in 6 strides during the run to get my legs used to moving.  8:07 AP.  Body is feeling pretty good considering all it has been through.  Hopefully everything holds up.  I know it will take a perfect race for me to hit my goal of qualifying for Boston with a 3:09:59.  Maybe if the stars align and angels carry me in it will happen.  Looks like it will be pretty good weather.

Off to St. George... we are planning on seeing Wicked in Vegas afterwards so I can't tell who is more excited, me or my wife.   Good luck to all those who are racing this weekend.

Overall I am thrilled with how the race went.  I had set a goal high to break 3:10 in order to qualify for Boston.  I missed the goal by 9 seconds, but crushed my PR from earlier this year by over 14 minutes.  I was also able to negative split the course and never really crashed. First half 1:35:59, second half 1:34:09

We were lucky enough to be able to stay with my cousin the night before.  Slept pretty good considering.  Laurel dropped me off at the start and headed up on the buses to the start.  I could tell by the flags blowing it would be a great race for a lot of people.  Tailwind for the first half or so.  I tried to stay warm and met up with Mark Ellison and Mike at the start.  I was shivering trying to stay warm probably more nerves than cold.

My plan was to at least get myself into a position to be able to reach my goal the first half.  The gun went off and I was just getting into a groove, everything felt comfortable and smooth.

1. 7:28 getting warmed up 2. 7:24 feeling good 3. 7:10 now on track still feeling really comfortable and the next couple miles just clicked away, chatted with a few people who were after the same goal. 4-7. 7:00,6:58,6:55,6:56, coming up to Veyo just tried to stay relaxed through the hills and not burn my legs out, 7:49,7:32,7:25,7:41, whew still feeling ok just got to get my legs moving again, miles12-13,7:25,7:13.

Hit the half in 1:35:59, I was right about where I needed to be. Now was the time to push it in if my legs would allow, mile 14-18, 7:19, 6:54,7:02,7:07,7:12, I was still feeling really good through these miles.  I did not even feel my shin/calves for pretty much the whole race.  I used my compression socks and had them taped at the expo the night before. 

The hill at 19 really took a hit on my time 7:46, mile 20,7:19.  My quads really started to get tight in here.  I kept trying to focus and keep pushing.  I told myself to just take it one mile at a time, and not thing about how much further I needed to go.  I just told myself you can keep this pace for one mile then go from there.  Just keep fighting.

Mile 21, 7:00, mile 22 7:17 for some reason I think there was a little hill in here that just killed me, maybe not.  Mile 23, 7:12 just taking it a mile at a time.  Only a 5k left you can do this.  Mile 24 7:03, I knew it would be close trying to push it as much as I can.  Quads screeming at this point.  Mile 25 7:12 the crowd were a huge boost and I was still pushing.  I saw the time on the last mile and knew I had to run sub 7 to get my goal.  I was pushing with all I had 7:09, last bit to the finish line 6:28.  It was actually a sprint for me at this point.  My legs just couldn't give any more.

Hit my watch 3:10:08, I was actually elated at this point.  I trained hard for this one and now I have a carrot to chase after next year....

I couldn't find my wife after the finish for about an hour.  She missed me finishing somehow.  Other than my quads being tight my legs felt ok after the race.  I am so grateful I did not injure something.  The night after the race I thought I would recover pretty fast.  Then I woke up the next morning.  Ouch.  They are a little better this morning, just need to get moving on them.

I know if I keep building up on my base miles I can break 3:10, or crush it next year.  I am planning on signing up for Utah Valley next spring.  Any advise on what I need to do to take it to the next level from here?

Went for a jaunt to the church and back.  Pretty much a walk/shuffle to feel out the legs.  They are feeling better everyday.  I don't want to push it too much this week.  Quads are still really sore.  Other than that pretty good and it doesn't feel like there are any injuries.  Probably head to the hills hiking tomorrow.

Went up Little Cottonwood Canyon for some time in the mountains.  Went by myself still some lingering soreness in the legs so went out to get a good workout in without the pounding.  Really enjoyed my morning up there.  Hiked from about 7 until 10:45, then off to work.  I love having a flexible schedule.

Well the honeymoon week is over. Enjoyed my week off following the marathon. It was a week of sleeping in and glutony. Now it's time to get back on track. Out the door at 5am, only had 45 minutes to run, kept the pace easy. AP 8:29. Legs are still a bit heavy.

I am planning on building up my mileage this month to average around 70 per week, then add some speed work later.  Hopefully by following Sasha's plan, I can qualify for boston come spring.  Missing it by 9 seconds will haunt me all winter.

Woke up this morning with a slight pain in my shin again. Don't know where that came from as I had no pain on the run yesterday or the marathon last week. Decided to take it easy during the morning run. Went with the kids as they rode their bikes to school then continued on my 5k loop around my neighborhood.

PM: Decided to go to my old standby, Liberty Park, in the wood chips.  Went with John, calf was a bit tight.  It was so nice out, cool, the leaves were blowing, it was a really fun run.  Didn't want to push the pace at all averaged 7:49 for both laps.  Just a good day to be a runner.  Can't wait until I am all healed up and my base is built to really start flying again.

Another day in the mountains. Went all the way to the summit this morning. Power hiked/ran as much as possible on the way up then bushwacked down the mountain as best as I could. Another beautiful day up in God's country.

Well so much for being consistant this week.  I did go on a business trip for the last 2 days but I don't know if I can count walking around the Mall of America as legitimate miles.  Plus it was pouring rain the whole time.  I know excuses...

Went for a nice run this morning.  Went from the house and around Sunrise Meadows and back.  Had some pretty good hills this morning.  AP 7:47  It was probably good for my legs to take off the last 2 days.  I wanted to get a good workout this morning but not injure anything so I got back from the run and got my wife to take the bikes out.  We rode down to the JRP and looped around thanksgiving point then rode back home.  Only rode for 8.35 miles, but it was nice to be out.  Don't know how many sunny warm days we will have.

A couple early recovery miles this morning. Legs still don't feel recovered from the marathon. Just took it easy and looped around the neighborhood. AP 8:52

Freezing run this morning, really should have put on gloves at least.  Went from the house to the dirt road then up to the rock quarry then back.  Not a bad run just numb from the cold. AP 8:31

Nice run this afternoon.  I had the day off so I waited till the rain let up and I had some free time.  Ran from the house to sr73 then up the big hill towards the Ranches.  Turned around 3.5 into it a headed back.  I ran into Mark on the canal trail and ran the last couple miles with him. Miles were as follows:7:37,7:44,8:09,7:51,7:14(back down the hill),8:02,9:08(running with Mark)  Overall the run felt good, the legs are coming around.  I am thinking about a turkey trot 5k for Thanksgiving.

Was kinda stormy this morning.  Broke down and hit the gym on the way home from work this afternoon.  Oh how I dislike running indoors unless I have to.  Of course as soon as I was done it was nice and sunny out.  Oh well I am planning on heading up in the mountains for my weekly excursion first thing in the morning.  Ran 6.25 at 8:19 pace on the treadmill.  At least I got a workout in.

Went up Big Cottonwood Canyon then up Guardsman's Pass.  Hit a trail heading North.  Hiked/Ran until the drifts were over my waist deep with snow.  Cut in down the mountain and ended up in front of Solitude resort.  Beautiful albiet cold morning up in the mountains.  Went probably at least 5 did not have a GPS.  Felt like 15 pushing all the snow.

Whew, almost didn't get this one in.  Had football all day and by the time I got home I was tired and had a headache.  I was so tempted to just stay on the couch and relax.  Decided to test to see if the headache would go away.  I wouldn't say it went away but didn't get worse and had a pretty good run. 

Started at the house and ran down to Redwood then north up the hill past Camp Williams then cut in down to the JRP, headed south back to 2100 N then back to the house. Had some pretty good hills in the run. Still didn't try to push the pace too much but tried to run the hills well.  My legs got pretty tight around mile 7.  Stopped at the bathrooms and stretched them out and they were much better afterwards.  I was starting to feel pretty good the last mile.  I will still hold off a few more weeks before I do any real speed work.

Miles were as follows for my future reference when I run this again: 7:49,8:00,8:12 (up the big hill),7:22,7:38,7:29,7:55,7:53,7:55,7:56,7:34, last bit 6:08 pace.

Couple easy miles this morning before work. Nice full moon out. I kept the pace fairly easy AP 8:40. I want to average 7 per day this week with more on the weekend and gradually build up from there. By spring I want to be consistantly doing 70 miles a week.

Ran with the guys from work around Liberty Park.  I decided to sleep in this morning and take advantage of the warm weather this afternoon.  3.25 miles there AP7:34

Got home from work and did another 3.75 to hit my 7 miles for the day.  AP8:05

AM: 4 this morning from the house.  Ran up the dirt road until I hit 2 then back home.  AP 8min flat.

PM: Liberty Park around the wood chips.  3 laps AP 7:54 

Really needed to take advantage of the warmer temperatures today.  Glad I got some miles in today so I don't feel so bad stealing all the kids candy tonight.  Happy Halloween!

I have to work late today so I waited until the kiddo's were off to school then went down to the JRP for a run.  Nice morning for a run, started at the iron bridge and went south.  The run sort of turned into a progression run of sorts.  Who can resist when Eye of the Tiger comes on the I-pod.  7:59,7:41,7:30,7:36,7:36,7:24,7:15,6:51  AP 7:29

I signed up for the Utah Valley Marathon last night.  I am contemplating on what goals to set for next year.  Right now I am thinking about 3:05 for Utah Valley, then try to go sub 3 in the fall.  Tried to get the last mile this morning around the marathon pace for a sub 3.  Whew it will be fun trying to hold that for 26. 

Went up for my weekly jaunt up in the mountains. Went up Big Cottonwood, then up guardsman's pass. Hit a trail and went north. Kind of crunchy snow up there in places. Power hiked/ ran when not too icy. Very nice morning, went by myself and did not see another human. Did have 20 elk cross in front of me and also saw a coyote and some deer.  No gps but I am guessing at least 7.

This morning I did the ranches loop by myself. Added the loop by the Maverick from the Shamrock Half. Planned on just keeping it at base pace but I guess my legs wanted to run a bit faster this morning.  AP 7:30

Miles were as follows: 7:58,7:52,8:29,7:44, whew up the long hill, 7:28,7:24,7:13,7:02,7:25,7:13,7:06, last .5 6:38

Probably just keep building my base the next few weeks and throw in a couple tempo runs in the mix.

Went out a 5 this morning for a jaunt before work. Pretty much a recovery run. Joints were a bit creaky the first mile. My birthday was yesterday and now that I am 38 I can complain about creaky joints. Ran into a couple neighbors about a mile in  and ran with them for a while.  AP 8:48

Another solo morning up in the mountains.  Went up Big Cottonwood again and went up a trail to the north.  Same general route as last weeks excursion but did not go as far however I went higher.  From growing up an avid surfer in Florida, I can truly say I love the mountains. 

Had the longest run this morning.  Started at the Iron Bridge and went south along the JRP, 2 miles in at willow park I discovered the path was flooded under the bridge (like 2-3 feet deep.)  Turned around and had to run past my car to finish my mileage.  I felt kind of crappy the whole run.  My wife was saying how she had a "tickle" in her throat but didn't think she was getting sick.  I was tricked and now I got more than a "tickle" in my throat and kind of feel achy.  Oh well...

On a positive note I saw a few deer right off the trail, a couple rooster phesants, and ducks and geese along the trail.  AP for the run 8:15

Started from the house, went down to the canal trail then went down the hill to Redwood past the new elementary school then back up past the canal trail to the dirt road, went  a half mile up the dirt road then turned around to get me right to 7 when I got back to the house.  Still feeling a little out of synch but got warmed up by the last few miles.  AP 7:57

With all the wind and snow this morning decided to go to the acadamy gym before work this morning. Actually had a really good run there. I noticed in the mirror before the run I was looking a bit soft so I decided to mix up the run a bit.

1 mile warm up @ 8:00 pace, then 25 push ups and 8 pull-ups, then another mile at 7:47, with another set of pushups and pull-ups, then a mile @ 7:36, another set, then a mile @ 7:24, then one last set of 25 push ups and 8 pull-ups then finished the next 2.5 miles @ 7:03 pace, then cooled off with a mile @8:00 pace.

I was planning on doing a set after every mile but I haven't been doing much cross training lately and after 4 sets I was feeling a bit dizzy on the treadmill for a lap or so.

I was a sweaty bugger when I was done but it kept my interest if I have to be inside to run. My wife is taking me to Tucanos for lunch so I have to burn off some calories now... mmm grilled pinapple.

First Sat. in a long time I did not get a long run in. Started the day meeting my buddies at 3:50AM to head to Strawberry Resevour then went to work right after until 11PM. Full day.

Went for another solo adventure up in the mountains. First attempted to up Little Cottonwood however the snow went past my chest and I attempted to force my way up the trail for about 20 yards when I realized it was futile. I guess 48 inches of snow will do that. So plan B, I went to Draper and hiked/ran up Lone Peak from Corner Canyon.  So much better, snow was pretty much only about a foot and could actually move in it.  Went pretty far up the mountain and crossed a couple canyons then came back down.  Very pretty with the new snow.  I am guessing at least 6 but felt like 15.

Zilch. Still feeling the effects of a cold from last week and letting my body recover.

Woke up early again and headed to just south of the mouth of Parley's Canyon and ran up into the mountains from there.  I really should look up the names of the mountains.  I have been looking at this ridge line from work for quite some time now.  Fairly to really steep on the way up.  Snow was only about a foot deep it was fun to run down.  No gps again so I am guessing about 4.5.  Saw a moose on the top.  Pretty views of the city lights on the way up.

Went up in the mountains again this morning.  Started in Draper at the Orsen Trailhead.  Went up Lone Peak via the trail of the eagle, got pretty dang far up the mountain.  About 3600 ft of elevation gain in 2.5 miles.  Looped around a big basin then bushwacked my way back down the mountain.  Started to get pretty muddy on the bottom third of the mountain and slushy snow higher up.  My legs feel pretty beat up this week even though it is a very low mileage week the just don't recover from all the climbing as much as running on the road.  Even though it is a low mileage week my weight is down from all the climbing and I am enjoying myself.

Finally got out on the roads this morning, started at 5:00 and only had an hour to run. Standard run from the house this morning. AP 8:26 didn't press the pace at all just getting in some miles and burning calories in prep for the Thanksgiving feast.

Had an enjoyable run this morning, went out by my lonesome out and around the highschool and back. Started getting loose the last couple of miles. 7:49 AP. Enjoyed the stars on the way out and the sunrise on the way back.

Went with Blake this morning up Lone Peak.  Started in Corner Canyon and headed up the mountain.  Took the trail up then looped around and came down a dried up creek bed to keep out of the oakbrush which got pretty thick.  Nice morning.

Played a few hours of Turkey Bowl football.  It was fun but I pulled my groin the first game and kept getting worse.  Pretty fun seeing the young guys getting tired after the first few plays. Hopefully no serious long term damage was done this morning.

Attempted to try out a short run to test my groin pull out. I haven't done much since Turkey day except a few hikes. I could tell a few strides into the run it was not o.k. Ran a half lap with Blake then jogged the rest of the way around Liberty Park.

Not going to push it now, hopefully I can do some biking until I get healed up.  Anyone have any idea how long a groin pull takes to heal?

Another trial run during lunch at Liberty Park. Groin pain is still there. Didn't try to push the pace at all, 9:15 AP. Can't tell if it is getting better or still about the same. Hopefully it heals quickly it was such nice weather for a run.  

Decided to go on a trail hike/run this morning up Lone Peak.  Today was pretty brutal on the legs.  Started at the Orson Smith Trailhead headed to the Trail of the Eagle and headed up the steep switchbacks.  Started exploring around and ended up coming down making my own trail through the trees in Little Willow Creek.  I am still in injury mode so it started hurting on the way down.  I don't know if it was the terrain or the lack of spring in my legs but I went down hard four times on the way down.  Like legs out and flat on my back and sliding down the mountain. 

At least it didn't do much except knock the air out of me.  Almost got cliffed out on the way down and the wind felt like a hurricane at times. Also there was so much vegetation in the creek bottom and no trail it was hard coming down.  I was dead on my feet by the time I got back to the car.  As hard as it was, I love the mountains and besides feeling exhausted afterwards, I didn't get injured and it beat being at work.

Hopefully I heal pretty soon so I can get some real runs in.

Another test run at Liberty Park, still some pain but I have been really needing some running time.  I am like a crack addict.  A little rain during the run but not too bad.  7:48 AP for the 3 miles.  We'll see how I feel in the morning.

Another day running in the rain at Liberty Park. Still just 3 miles. My groin pull is not hurting so bad, but my lower abs have had what feels like a tear for the past couple months. I have hesitated going to see the doctor. I hope is is not a hernia or something. I hoped not doing any ab work for a while it would go away but to no avail.

Felt good to run at least today, 1st lap 7:38 pace, 2nd 7:16 AP 7:29.

Waited until I got home from work to get a run in.  I almost stopped within the first 100 yds due to the pain in my lower abs.  Something is just not right.  Don't know if it was wise but kept going.  Just the standard 3 mile loop around the hood.  AP 8:09.

It was too icy this morning to run on the roads so I waited until Lunch. I was losing motivation quick watching the snow all day. Finally regrouped and headed to Liberty Park for a solo run. Just 3 miles as I am trying to recover from a recent injury.  I didn't feel half bad today, for sure I have a ways to go but some improvement.  Finished the 3 miles in exactly 24 minutes.  I ams so tempted to push it and it is killing me to see all these great runners getting together for long runs on the weekend.  Hopefully I can rebound quickly and not lose too much fitness or motivation.

Went with a group of guys from work to Liberty Park. Today was a day when I was actually feeling ok, hopefully I have turned the corner. Of course it was only three miles and not even marathon pace but still I'm optimistic. 1st lap with the guys 7:35, 2nd 7:09, AO 7:21

Decided to go for a further run this morning to check my progress from a recent injury set-back. Didn't feel too bad, kept the pace pretty steady about 8:05-8:10.  Picked up the pace the last mile to see how it felt.  Form was out of wack, but that was to be expected.  AP for the run 8:00 even.

Hopefully I can start training again gradually building back up my miles and in a few more weeks incorporate in some speed training.

 Also trying to get my goals I want to hit for 2013 in my head.  I have been brainstorming for a while now. 

Standard run this morning, started at the house, it was pretty windy at the start.  Tailwind and slightly downhill the first 3, kept the same effort on the last 3, just pace was off due to the wind.  Felt decent  7:34,7:26,7:27,7:51,7:56,7:46  P 7:40

Woke up early this morning as I will be working 14 hours today and will not be able to get a run in later. I really need to schedule an appt. with my doctor. My lower abdominal region has been hurting since before the St. George Marathon and is not getting any better. This morning it hurt worse. Nothing special about this morning's run, but I was still out there at least. 

Well, I took the past 2 plus weeks off of running. My body just wasn't healing and was getting worse. I had to swallow my pride and take some time off from running. I only did some short hikes and snowshoeing with the family.  Went on a short 3 mile run on the work treadmill during lunch.  Hard to tell how the progress is, still some slight pain there.  Hopefully I will heal up quickly and be able to get back to some real training.  I can feel myself slipping into a state of laziness although it was appreciated during the holidays.

Anyways Happy New Year to all....