"A Hefty Hunk Of Steamin Junk"

I ran a light recovery run this morning, I felt like I needed a light easy run this morning. I ran the Salem Canal Road to Payson loop, I kept it nice and easy. My average pace was 9:08 with my heart rate at 142, total time was 36:43. That is about it, I didn't feel to well towards the end of the run I started to have bowel issues and I barely mad it back to the house, If you no what I mean!!! I hope to have a little more strength doe tomorrows long run, we shall see.

See ya tomorrow.

Kayano 12 Orange (301)

I ran out to GU corner and then down to the riverbottoms, hit my 5 mile mark and then headed back towards my home via Salem Canal Road. Passed a few of the Spanish Fork running crew, it was nice to see everyone out this morning a little snowy at first but then it stopped and it was nice... My main goal was to keep my pace at around 8:30 and then throw in some faster ones along the way. I was able to do that,  my average pace was 8:28 and my heart rate average was 150 with a total time of 1:25:06, I had marathon pace miles of 7:39(153), 8:10(153), 8:28(149), 8:25(151), 8:11(157), 8:06(156), 8:21(158). The first mile was really my only true marathon pace mile or close to it,  the rest were about a minute or so off but it was a good tempo type workout for me and I was really pleased with the effort. I wore my Nimbus 9's today for the third time this week and they felt pretty good, next week I hope to go a little further for my long run and see how I do!!!

I had some great tunes to listen to this morning, Blood Sweat and Tears, Rascal Flats, Peter Frampton, Boston, The Spinners,  Hamilton Joe Frank and Reynolds, U2, Kieth Urban, Steppenwolf, Billy Joel, and Led Zepplin!!! They really got me through this morning I am so glad the IPod was invented it helps me get my mind off my troubles...

See you Monday.

Nimbus 9 (39)

I sure hate having church at 1:00pm, I feel like I should get on the elliptical or do something, I can only read the scriptures for so long. Does that sound bad?

My toe that I broke a couple of weeks ago is really sore today and a little swollen... I don't think I really broke it but it was bruised pretty badly and now it is really sore. Hopefully it won't hinder me tomorrow when I run, I will probably ice to see if that will help!

Go New York Giants!!!!!!!!

Bring on the chips and dip, later of course!!!!

GIANTS RULE

ELI IS KING

I ran towards the Payson Park via Salem Canal Road, but the roads were so bad and it was snowing like crazy that I cut my run a little short. I got to my 3 mile mark and decided to turn back and head for home, it felt like I was running in quicksand the whole way and it was driving me nuts, I am so tired of the snow I am ready for some warm weather!!! The pace was extremely slow and by the time I was done my legs were feeling it bad, I just seemed to follow through and get it done so I am patting my self on the back for just finishing.

I then came home and shoveled all the snow on my walks and so I am counting that as cross training miles it took me about 45 minutes and my heart rate stayed above 115 so I am taking 3 miles for that... Total time for the 6 mile run was 59:06 My average pace was not even worth mentioning as the roads were so horrible it really hindered me so I am not even giving that, but I guess you can see it was not very good.

See you tomorrow.

Kayano 12 Orange (307)

I ran out to mini GU corner and up to the red brick house just shy of GU corner, took about a 60 second walk break and then headed for home... It was nice out this morning, the roads were clear and it felt pretty toasty for a change and I was surprised at how ell my legs felt especially after yesterdays run and my legs were feeling pretty wiped out! I started with a warm up mile and then I eased into a little tempo run with a progression for each mile starting with; 8:13(148), 7:31(154), and then slowing mack down with, 8:01(153), 8:29(153). Then speeding back up with 8:17(156 had a small hill in that one), 8:09(157). My average pace was 8:13 with a total time of 57:51 and my heart rate average was at 153...

I felt very good with this run, my quicker miles are starting to come back down into more respectable range, I am still not where I want to be, and also I am not where I was before I had my injury but I feel like I am on the right track!!! I hoping to do some hill training this week, not a lot just throw in some smaller hills and see how I do. If I do them it will probably be Thursday because tomorrow I will be doing a recovery run...

Sere ya tomorrow...

Nimbus 9 (46)

I still can't understand my leg strength especially when I felt so good after yesterdays run., and then when I ran today I felt like I had hit the wall from the get go! I had a pretty hard run yesterday but not enough to totally wipe me out to the point that I really had to persevere just to get through today's run, I just don't get it... I am hoping with the less miles and a very slow pace this morning that tomorrow I will be feeling much better than today, or at least I hope so. I did have some good tunes on the old IPod this morning that made the run more enjoyable, it also gave me a chance to think about life and the difficulties that I am facing, and trying to find some solutions for some of those difficulties, (I didn't find any solutions). But that's okay, tomorrows another day..

See you tomorrow.

Nimbus 9 (50)

Another difficult run in regards to my legs their strength is gone and it was a very hard just to get through the run. I don't think I am over training, at least I don't feel like I am and my tempo runs I only do once a week and there not all out tempo runs... I don't know what is up with me. I guess I will See how I do tomorrow and go from there.  My run on Saturday was an up beat run but my average pace was around 8:28 and then Tuesday I had a faster run and my average pace was 8:13, so I don't know if that did it or what.  Maybe my legs are just spent. I used the "stick" last night on my legs and it didn't seem to help, I was really running out of steam towards the end of my run this morning, I had to really concentrate.

Total time was; 54:52 and my average pace was at 9:05 heart rate was at 138. I hope my legs get to feeling better soon, I am thinking of entering the strider's half marathon in April so I need my Toe and my legs to get with the program.

Kayano 12 Orange (307)

Rest this morning. My toe has finally had enough, it was swelled up like a balloon and very very sore! I had my Brother-in Law take an ex-ray and its not broke just a real deep bruise that I keep aggravating, I might run a couple of miles later this afternoon depending on how I feel and if I can get the swelling to go down...

See ya then.

No running again today, my toe is still swelled and giving me some problems so I have taken another day off. I hope to be back to start the week, but we shall see... It was sure a nice day out there today, it would have been nice out there running and enjoying it. oh well there's always next week...

No running today, but I am hopeful about tomorrow...

I finally was able to muster up a run and boy was it nice outside.. It feels like spring is on its way, at least it is teasing us anyway. I ran out to the old BYU farm via Salem Canal road I could not seem to keep my speed down, it wasn't like I was going fast but I felt like I was going faster than I should be. All my pace miles were right around 8:30 mile except for 2 of them but even those were still below a 9:00 minute mile. My average pace was 8:35 with my heart rate average at 151 and total time was at 1:00:10, my legs felt good from the 4 day layoff and my toe was negligible or not to bad, but we shall see how they are in the morning. I hope to be getting more sleep in the next couple of days, it has been a ruff couple of days, well four really tough days but life goes on...

I did have some good tunes this morning to help things along, Eagles, Peter Frampton, Billy Joel, REO SpeedWagon, Blood Sweat & Tears, Rascal Flatts, and last but not least, Journey...

Thank you boys!

See ya tomorrow

Asic 2130 (7)

I ran the Salem Canal Road to Payson park out and back, I didn't quite make it to the park because of time restraints I was about a half of a mile short... My goal today was not to worry about my pace so much and just try and take it easy I wanted to see if my legs will recover going slower or if on the recovery days I need to go less miles. My toe was really sore last night so I iced it and this morning it didn't bother me but I am having a hard time trying to get the swelling out and it is sore to touch, so I don't know what is up with it all I know is it isn't broken. Average pace was 9:21 Heart rate average was at 144 which doesn't seem right I might need to change my battery, and total time was 56:29.

Not much else to add, kind of boring I know but such is life.

Nimbus 9 (56)

No running. I'm just a lazy BUTT!!!

I felt really good today, and it might be that I have some motivation now that I've entered the strider's 1/2 Marathon... My legs felt good and my toe felt good and I wanted to see if I could hold a faster pace through the whole run, I wanted my average pace to be about a minute off my marathon pace... I started off a little quicker than I wanted to but I felt strong and just progressed form there, each pace a little faster and then try to hold that pace till the end. I ran to Payson Park out and back and it has some rolling hills in it so it is a little challenging my splits went as follows; 8:38(139), 8:14(148), 8:21(153) hills start. 8:12(147), 8:07(156), 7:55(159), 7:37(164), .22(701)... Average pace was 8:09 with my heart rate at 152 total time was 57:09 this is a PR for this course, with is pretty good considering the rolling hills which don't start until you are about 2.3 miles into the run.

I don't know how I will feel tomorrow for my long run but I am hoping I won't be spent, but if I am I will hold on to today's run to get me through!!!

Asic 2130 (13)

PM- I am coming down with a cold, I have felt it coming on all day long... AHH. I am hoping that I will be able to get some miles in tomorrow but that depends on how I am feeling. I am popping vitamin C like its candy hoping to stave it off but the way my lucks been going lately, who knows!!!

What a brutal night. I have never had anything hit so fast! Needles to say there will be now running today, my throat hurts so bad and I have no energy, my brother-in-law the doctor says it sounds like strep... So I will be getting on and antibiotic ASAP, I'm going back to bed....

Rest... I am feeling slightly better today. I am hoping that I will be ready to go tomorrow morning, nice and easy though. My miles need to be 40 plus this week whether its on the road or the treadmill, its suppose to be good most of the week, I should be okay to get out on the road.

See you then...

I ran to Payson Park out & back, I was kind of concerned with the rolling hills and me being sick still, I wasn't sure how I would respond and I was pleasantly surprised... I really tried to work on my form this morning and try and stay smooth throughout the run, I think I accomplished that for the most part. May average pace was 8:39 with my heart rate at 154 and the total time was 1:01:44. It was still cold this morning but once I got moving it was tolerable I am so ready for spring and summer to get here it has been a long winter. I also did my standard workout on the upper body with the Bowflex, I am going to integrate that workout back into my routine along with the core training. Even though I have been sick I feel pretty good I don't know how I feel tomorrow but I am hoping for the best, I have seven weeks until the striders half so I have to stay with it and keep improving each week, I can't let Lybi beat me!!!

See ya tomorrow.

Asic Nimbus 9 (63)

I ran out to the old BYU farm and to the red brick house just shy of GU corner, still very cold and my legs reminded me that I am still fighting off an infection and they would not let me get going, it was brutal... One of my splits was a 10 minute mile, I mean I was barley moving my legs felt like they were in quicksand and to be honest with you I don't know how I got through it this morning! Its a good thing I had some great tunes to get me through or it would have been a total loss... I will have to see how I feel in the morning so I can determine how far I will go for tomorrows run, I know I will run but it might not be as far as usual I need to get over this cold and infection.

Average pace was 9:15, total time was 1:05:12, heart rate hovered around 144...

I also did the standard core training, push-ups and crunches using the rubber ball I was weak doing that as well.

Asic 2130 (20)

My legs felt a little better this morning which is surprising I rolled them with the "Stick" last night before I went to bed so maybe that had something to do with it, they weren't great but the were better than yesterday's trek. I headed out towards Payson Park but cut the hill portion out, there is one 300 meter hill just as I am coming into Payson but I took it easy up that one. Warmed up with 3 easy miles and then on my way back picked it up for a few miles, not real fast but my legs had some spring in them, once I got back to my house I did a loop around there to tack on another mile to get my seven miles in for the day.

The thing that was good about today's run was I determined when to slow down and speed up and not my body telling me, my goal is to get were I can run 7 miles as a true recovery run and not have to try and recovery from  fatigue so I can run the next day. Once I have that accomplished then I feel like I  can attack the higher mileage and get stronger.

Average pace was 8:39 heart rate average 150, total time was 1:01:05. My splits went as follows; 8:49(139), 8:54(145), 8:54(151), 8:18(148), 8:34(155), 8:43(156), 8:21(156).

I had some more good tunes this morning to get me through and I was pleasantly surprised with the temperature I was slightly over dressed, which is a change!

See ya tomorrow.

Nimbus 9 (70)

I had a fever last night as a result of the cold that I have been fighting so my wife wouldn't let me run this morning until my fever had broken, and that didn't happen until 11:00 am while I was at work... After lunch I came home and took a nap and then put on my gear and headed out, boy was it a nice warm day and I over dressed for the first time this year. I decided I would take it a mile at a time just to see how I do, as I got into the run I felt pretty good and so I just went along enjoying the scenery. I ended up doing 6 miles and then when I got home my son wanted to go a couple of miles, he is getting ready for soccer, so I went a couple more with him. Boy I wish I was 30 years younger because he just toyed with me for the first mile and a half and then he left me in the dust and I thought I was doing pretty good clipping a long at about a 7:40 pace and being sick and yada yada yada. But then I realized there is no substitute for youth and when I was his age I couldn't even brake a 9 minute mile so I patted my self on the back and then took another nap!

My splits went as follows; 8:09(145), 8:21(151), 8:25(150), 8:15(154), 8:23(161), 8:05(163), 7:41(158), 7:39(160). Average pace was 8:07 with my heart rate average at 155 total time was 1:05:20.

I felt really good about some of these splits even though they are not quite where I was before I got injured but they are coming down. And then you add in that I have been sick and that makes it even closer  to where I want to be! I don't know how I will recovery for tomorrow mornings run but I will deal with that when it gets here...

See ya tomorrow.

Asic 2130 (28)

I knew this morning would probably be a tough run where I ran yesterday afternoon, but my legs weren't to bad. I stuck with the 5 miler and some change just help me to recovery for tomorrows run, I still don't know how far I'll go tomorrow it is going to depend on how I am fighting the cold and my strength level. I have had a pretty tough week with this cold and infection that I have been fighting, but this to shall pass. It was warmer still this morning but it looks like we could get some more snow today and Sunday, hopefully it will be minimal...

I went nice and slow this morning just trying to knockout the cobwebs out of the old legs and I was pleased with the run that I had yesterday so nice and easy was on the menu today. My average pace was 9:09 with my average heart rate at 144 total time was 47:12. Not much else to say, kind of boring but productive!

See ya tomorrow.

Nimbus 9 (75)

I ran out towards the riverbottoms trying to set my site on actually meeting Tom and the gang and as I came off the hill from GU corner I passed a runner that looked like Tom and then I passed a girl who looked like Kim, I think Kim saw me turn around and got a little nervous but as I made my way back to GU corner they were waiting and we were finally able to put a face with the name, thanks to Michelle L for the introduction and breaking the ice... It was so cool to finally meet them they are so nice and Kim is just like she is on the Blog a ray of sunshine. After talking for a bit I headed for home to check on my lovely wife who has been sick in bed the last couple of days from the flu. She was doing fine so I headed out to the old barn for a couple more to give me 11 miles for the day. After talking with Kim and Tom I thought I started my watch but I must of hit the lap button and I didn't notice if for about a mile and a half, so I had to reset my watch with about 2 miles to go for the first 9 miles. Needless to say my times are all screwed up but no worries, I know my average pace was around 8:30 for must of the run. I did run a 33:20 for 4 miles after I reset my watch and that was at the end of the run so I was pleased with that...

When I got home the second time my son Ethan was waiting in his basketball uniform and informed me that his game was at 9:00 am, luckily I cut my run short today or I would have been in trouble. But being the kind of kid Ethan is he told me not to worry and he knew that I was training and that we had plenty of time and that he was just glad that I made it home, not bad for a 10 year old kid. Sometimes kids become who they are in spite of their parents and as I got in the shower I broke down in tears that a 10 year old has such compassion and understanding considering what he has been through, I am truly blessed!

This has been a great day. Not because of the run, but because of the people that I have in my life and the blessings that come with that...

See ya Monday.

Asic 2130 (39)

I ran the Payson Park Loop via Salem canal road. Legs still felt a little trashed from Saturdays run but as I got loosened up they seemed to come around. Went a head and did the rolling hills that go with this route and considering the tired legs I handled it pretty well, so that was a good sign! My goals for the week are just to keep the mileage right around where I had it last week, 40 to 45 miles would be good and with no injuries... I would like to incorporate Harry's Hill into the equation but I might weight until after striders to do that just because I don't want to over do it. But, I will have to see how it goes and may be I can add that in every other week, right now with the increase in mileage and getting over the nagging injuries I just want to play it safe..

My average pace was 8:40 with my heart rate at 144 with my total time at 1:01:46 I had one Marathon pace mile, well it was about a minute off my actual pace,  8:12 (150) I think my marathon pace is right around 7:15 to 7:30 right now.

See ya tomorrow.

Nimbus 9 (82)

I ran out to the old BYU farm just pass the red brick house and then turned around and headed back to my house. Legs were a little dead still so I decided to just take it easy and enjoy the scenery, it was a lot warmer this morning and it felt nice. Its suppose to be nice all the way through the week so that is very exciting, its always nice to have the warmer weather. My average pace was 9:06 with my heart rate at 140 total time was 1:04:09, I still have a bit of a cough so I'm thinking maybe the dead legs are a result of not quite getting over my cold and flu yet but It is nice to see that my wife is finally getting up and around she was really having a rough time there for the last little while...

Well that's about it kind of just a boring recovery run, nothing to exciting!

Asic 2130 (46)

A very very rough run. My legs were dead again and I am starting to get some pain again around the same area by my shin! Its not hurting real bad but any kind of discomfort in that area and I start to get a little nervous, it didn't really affect my running and it's not tender so I guess I will just have to watch it and see how it goes. Since my legs were dead again I decided to take it real easy and I did, my average pace was 9:27 it felt like I was barely moving. I hope I get some of my strength back tomorrow, if I don't I might cut my mileage back the next couple of days and take it easy. I am going golfing down to Delta today, I haven't played since the end of October longest stretch ever, but I have been working on my swing during the off season and I am hoping for some improvement from last year. I am going to work a little harder at it this year...

Not much else to say except see you tomorrow.

Nimbus 9 (89)

I did not run this morning, so I took off work a little early and came home and ran... What a beautiful day too. I just wanted to get out and keep the pace comfortable but also make it feel like I was working a little bit, I headed towards mini GU corner via canal road and then turned and came back. Nothing fancy just put the tunes on and head out and enjoyed the scenery. Average pace was 8:30 with my heart rate at 146 and total time was 51:09, I  hope to run a few tomorrow and then do a 12 or 13 miler on Saturday.

See ya tomorrow morning.

Asic 2130 (52)

When I first started out this morning I was not feeling real chipper in the legs but as I got going they seemed to loosen up and I was able to run at a nice comfortable pace. I ran the Payson Park out and back but I didn't make it to the park I turned back at a half of a mile short of the park. My average pace was 8:41 with my heart rate average at 144 and total time was 52:35 a little slower than yesterday but I wanted to take it easy and listen to some tunes and enjoy it. My goal for next month is to run everyday, 6 days a week, and do some hills, with Strider's 1/2 coming up quick I would like to be in decent shape so I can perform well. But considering the time that I've had to prepare it might be more like a training run than an actual race, but we shall see. I hope to do a 12 or 13 miler tomorrow for my long run, I felt pretty good these last couple of days as far as my legs go so I am hoping for a good run tomorrow...

See you then...

Nimbus 9 (95)