"A Hefty Hunk Of Steamin Junk"

I ran out to the old BYU farm, out and back. I did a warm up mile and then my legs started to feel pretty good,  miles 3,4,5 felt pretty good but then something odd happened, I hit the wall... My legs totally shut down on me and it took everything that I had just to get back home. I have never understood this part of running, it wasn't like I was pushing the pace for those 3 miles I felt great but my pace was still easy, around a 8:50 mile... I ate pretty good yesterday, at least for me I did. So what gives here? I did do a stride on the last mile and that pace was around 8:30 mile but most of that was in the first half and then I cooled down for the last half mile, I will have to see how I feel for tomorrows run and see if my legs respond and bounce back! I felt like the stride woke my legs back up but I couldn't of held that pace for very long, just a really weird run today. It was cooler this morning and I had to pull my tights back out maybe that had something to do with it, I just don't know!

I also did the standard weight training on my legs 1 set of each exercise with high reps and then I also did my core strength training push-ups and then crunches on the rubber ball alternating between each set...

See ya tomorrow.

Asic 2130 (257)

I ran the flat course again today via canal road, I really kept my pace easy... I didn't go as far as I usually do,  I was about a mile and a half short of the usual flat course that I ran on Tuesdays... My average pace was 8:57 with my heart rate at 137 (better), total time was 1:01:33. I did not do my usual strength training on my upper body as I have a Pro Am that tees off at 10:00 so I don't want to wear myself out, I will finish that later this evening... It was a pretty morning, cold but beautiful, and I sure hope that it starts to warm up now:-)

That's about it for today, boring as usual but oh well...

See ya tomorrow.

Asic Nimbus 9 (263)

I ran out towards the riverbottoms via canal road, once I got to the middle of tree line road I turned and headed for home. My son Ethan had Baseball practice at 7:30 so I had to be back to give him a ride... After I dropped him off I headed out for a few more and my legs felt so good for those three miles that I felt like I could have gone a lot more, but I stopped at 13.14 miles. Today was a far cry from Thursday when I hit the wall after about 4 miles, so go figure, such is the life of a runner! I had a few marathon pace miles in those last three, well they were close to marathon pace more like a tinman tempo pace and those were; 7:44(157), 7:55(145) they were about 30 to 40 seconds off my actual MP pace... My average pace was 8:34 with my average heart rate at 140 and total time was 1:52:32.  I felt good today and I will have to hold on to this for the weekend and then let it go come Monday, as not to get to prideful! I didn't see any of the spanish fork group out this morning I must have just missed them, I did steal some Gatorade at GU corner.  Then I passed Kent Wing on my way back home, but he was the only one I saw. Oh well,  maybe next week!

I did pretty well in the Pro Am yesterday, I shot 74 two over par. I had one bad hole where I hit a ball out of bounds and I took a double bogey...My putting was fair, I feel like its coming around I just have to get my confidence back and I should be alright..

One more thing My son Ethan won the 200 Meter at the Hershey Track meet and my step daughter Sophie won first for the 100 meter, I am so proud of them!

Good Job guys!!!!

See ya on Monday.

Asic 2130 (270)

I ran the Payson Park loop, out and back, my legs were a little sore from Saturday and I don't think it was from the run that I did, I think it was from all the digging that I did in my front yard trying to hook into my pressurized irrigation... My stomach muscles are sore and my legs felt a little heavy when I started out but then they started to loosen up as the run went on. When I had about 2miles left I started to have issues with my stomach, and lets just say that it was brutally tough those last few miles just trying to hold on:-( Right now as I am writing this I am not feeling real great, I feel like I have been beaten senseless with a bat for the last several hours!!!  Not good...My average pace was 8:39 with my heart rate average at 144 and total time was 1:01:36. My last 3 miles were a lot quicker that the first 4 and those miles were as follows; 8:24(144), 8:17(144), 8:24(144) it was kind of a tinman tempo those last few I felt like I could of held that pace for a long time other than the stomach issues were HEC! I hope I am not getting something, no sickness aloud!

I also muddled through my standard strength training on the upper body, I just feel horrible...

See ya tomorrow.

Asic Nimbus 9 (270)

I ran the old BYU farm route, out and back, and my stomach is still a little unsettled... As I got out to the old farm and the red brick house I ran into Pat Loss and Kent Wing, I stopped and we chatted for just a bit, great guys and awesome runners! They are always good to lend advice and encouragement, they are both an inspiration to me because of their dedication and talent... I took it easy for the most part this morning, except on miles 3, 4, 5, 6 I did some strides at the end of each of those miles, lasting about 20 to 30 seconds for each one. My average pace was 8:25 with my heart rate at 141 and my total time was 59:42. My legs are still tired and I think that is from the stomach issues, I must have a touch of something because I don't feel 100%, but I do feel better today. I will probably run the flat course tomorrow and then do Harry's hill on Thursday, but that will depend on how I am feeling. I also did my strength training on my legs and my core training using the rubber ball and doing push-ups between each set of crunches...

See ya Tomorrow.

Asic 2130 (277)

I ran the flat course this morning but I started having some of the same stomach issues that I had on Monday, luckily I was close to my house... My legs were having a hard time responding this morning, so I think I must have a touch of something... After my pit stop at the house I felt a little better so I headed out for a few more, and I picked up the pace on some of those miles, not real fast but faster than  recovery pace. My average pace was 8:50 with my heart rate at 138, total time was 1:25:03. I hope I feel better in the morning, I am suppose to do Harry's hill tomorrow so I will have to see how I am feeling. I feel okay but I can just tell that I am not 100% and I just feel kind  of yucky. I got chicked this morning by this sister I see all the time, and she is a speedy little thing, but she scared me to death I didn't here her coming. Keeps me humble I guess:-) I think my thoughts were at that moment that "I suck" or something along those lines!

Any-who, see ya tomorrow...

Asic Nimbus 9 (279)

I ran the Harry's hill loop, my legs were pretty rubbery from the get go! On the way back I kept it pretty easy although I did have a couple of tempo miles in there, and they were; 8:11(130) mostly down hill, and then 7:42(144) mostly flat. After this mile I did a mile cool down to finish out the run... My pace mile for going up Harry's was 9:45(157) that isn't my best but after the week that I have had I will take it. I probably could have pushed it a little hard but I just didn't feel like it, so I took it nice and steady. My average pace was 8:44 with my heart rate at 145 and total time was 1:10:16, not my best time for this route but like I said earlier I will take it... I also did my core training but no strength training on the legs as I feel the hill work was sufficient enough for that!

That's about it, see ya tomorrow...

Asic 2130 (285)

I ran the flat course today along Canal road except I didn't go as far today as this is an easy day for me less miles and way slow pace... I got Chicked again this morning twice in one week, oh boy! But this time it was alright it was MichelleL and MacK and some other chicha, they about scared me to death, I need to turn the music down on my IPod so I can hear what the heck is going on around me! They are good gals they will always give a wave and a smile, unlike that other chick that passed me a couple of days ago and then I passed her again today but she was going the opposite direction, shes not very nice she won't even acknowledge ya, I mean who does she think she is Deana Kastor... I'm sure if Deana Kastor passed me she would at least give me a thumbs up! We are all part of a running brother and sisterhood, so she needs to lighten up. I need to send MichelleL and the Mack after her they would leave her in the dust!!!

Okay back to the run. Like I said it was nice and easy this morning, my average pace was 8:51 with my heart rate average at 137, total time was 58:33. usual long run tomorrow, I don't know how many yet. I will have to see how I feel.

See ya tomorrow.

Asic Nimbus 9 (285)

I only had time to get in 7 miles this morning... I ran the old BYU farm loop, nothing spectacular, just trying to get it done! I had the same pain in my left leg that kept me from running last year for awhile but it feels pretty good right now, so I will have to watch it for the next few weeks as not to re-injure again! Kind of scary, because I have been feeling great in that area, so I hope it was just regular soreness.

See ya on Monday.

Asic 2130 (292)

I hope to do around 45 to 50 miles this week and stay injury free, and then next week I will probably do reduced mileage week. I have another Pro Am tomorrow at Alpine country club, I hope to play well. I was 3 under par for 16 holes on Saturday which was pretty good but we had to skip the first few holes because of frost and we wanted to get ahead of the hoard that was waiting to get out.

I am hoping that the pain I felt on Saturday in my left leg is not the same thing that kept me out for awhile last year, it feels good today but I will see in the morning how I do... I feel good and strong and I am excited to run tomorrow so I will take it a mile at a time and take it easy.

See ya tomorrow.

What a wet morning. I debated whether or not to run but then I realized that I wouldn't have time later and decided to strap on those shoes and "Get-R-Done".  I ran the Payson Park loop and went for a 6 mile tempo run it wasn't to bad starting out but when I had about 2 miles left it really started to come down. My leg felt okay and so I started right into my tempo after a warm up mile and the splits for the tempo went like this; 8:12(141), 7:34(153), 8:06(147) I had some hills in that mile, 7:58(150) still hilly, I finished up with;7:19(156), 7:29(159). This is a PR for this course and my average pace was 7:50 with my heart rate average at 148 and total time was 55:58... I feel okay about this run my goal is to get all those tempo miles in the 7:20 to 7:30 range so I'm not far off, but I do have some work to do! It is suppose to be good weather the rest of the week so that is good news.

I also did my standard weight training on the upper 25 minutes, nothing spectacular...

See ya tomorrow.

Asic Nimbus 9 (292)

I ran the Old BYU farm loop, and I don't know what happened to me this morning my legs felt so fresh that I felt like I was in the twilight zone or something... I just let my legs go to do what they felt like and I could not believe it! I didn't feel like I was working real hard and I felt really smooth, so kind a weird... My average pace was 8:18 with my heart rate average at 144 total time was 58:45, my last mile was 7:54(152) and then I had a couple a miles at the 8:13 mark per pace. These are the day's that you work so hard for and when they come you just want to keep running, so very cool!

I also did my standard lower body weight training with the legs and them also the core strength training using the rubber ball and alternating with push-ups in between each set.

See ya tomorrow.

Asic 2130 (299)

I ran the flat course via canal road and out to the pretty little road, and then back home. Pace was very easy trying to do a true recovery run. I did do some striders in the middle of the run but then the rest of the run was at recovery pace. Average pace was 8:58 with my heart rate average at 134, total time was 1:12:30, my legs were finally starting to get tired towards the end of the run I think the last few days of running harder than normal started to take its toll... But that's okay I have had a great week of training so far this week, so I will take when I can get it. I have been doing Harry's hill every other week so I am not schedule to do it this week, but I might do some hill repeats I've really never done those before...

I will have to see how I am feeling tomorrow and then go from there.

See ya tomorrow.

Asic Nimbus 9 (300)

I decided to do a progression run this morning, I ran towards the old BYU farm and out past GU corner. The splits went something like this; 8:53(144), 8:25(140), 8:19(138), 8:05(145) gradual up hill, 7:48(140) gradual down hill, and then I finished up with 7:20(154). I then did a 2 mile cool down I am counting the last 3 miles as marathon pace miles, I feel good about this run other than my heart rate was a little out of wack... My average pace for the run was 8:18 with my heart rate average at 143, total time was 1:06:53. I also did my core strength training and my leg strength training and that took about 25 minutes. I would like to start doing some hill repeats here in the next week or so and then continue to do Harry's hill every other week. I think I will do Harry's hill next week and then start throwing in the repeats the following week and then just alternate them every other week...

That's about it.

See ya tomorrow.

Asic 2130 (307)

I ran the Payson Park loop but cut out all the hills, so it is an abbreviation of the flat course but I cut it about two miles shorter than normal. As I was headed back I ran into Michelle and we were able to run together for a couple of miles so that was a treat, she pulled me along. It was surprising that when I looked down we were average an 8:05 mile or so but It felt really easy which was kind of weird for me, it must of been the good conversation. Michelle wasn't even breathing hard, just for every ones reverance. I would like to wish Michelle and all the other fellow bloggers a good luck for tomorrows race it will be fun to see how they all do... Today was just a nice easy day and I felt really good, standard long run tomorrow hopefully I will feel the same way as I do today. Average pace was 8:40 and my heart rate average was 136, total time was 56:42.

See ya tomorrow.

Asic Nimbus 9 (306)

My legs were pretty trashed from the get go this morning, but what a beautiful morning it was. I couldn't help but think about all my fellow bloggers who are running the Ogden Marathon this morning, maybe that's why my legs were trashed, sympathy pains... I ran the BYU farm loop and then headed out to GU corner and then down to treeline road after hitting my 5 mile mark I took a GU and headed for home. I stopped at GU corner and had some fluid compliments of the Spanish Fork Boy and Girls running club, after that I decided to try and pick up the pace even if my legs said no! I had some sub 8:30's and 1 mile at 7:47, and then 8:08, and then 8:17, 8:24:-) I felt a little better about the run after the second half, but my legs were still feeling it so I stopped at 12 and some change.

Well, that's about it for today, I will be checking the blog periodically waiting for some race reports, kind of exciting!

Asic 2130 (319)

A hearty congrats to all those fellow bloggers who kicked butt at Ogden yesterday, FRB's rule Baby!!! This week I would like to get my mileage into the low 50 mile range, do Harry's Hill and get some good tempo miles in... I might need someone to help me with finding out what my actual marathon pace is at this point, I think it could be anywhere from a 7:15 pace to 7:40, who knows! I know that half marathon pace and 10 k pace and marathon pace are totally different. So how do I determine which it is???  Inquiring minds want to know... Maybe I need to go to ask Sasha and see what he thinks, or maybe I need to ask the three people who actually read my blog what they think!

Just kidding.

I want to get faster but I also don't want to get injured so I am taking my time increasing my mileage and gradually adding in the hill work and tempo work. I would like to know what my recovery pace is also, I tend to just go with what I'm feeling at the time and sometimes that is an 8:20 to 8:30 pace and sometimes its slower than that (9:00)... Soooo anyone, anyone, Bueller, anyone... (Ferris Bueller's Day Off reference just for you young folks who didn't get that)

See ya tomorrow

I ran the Payson Park loop this morning but I extended it today as I am increasing my mileage this week so I ran up the hill to the new payson water park which is my 4 mile mark and then I turn and head back home. I didn't feel like doing any tempo miles this morning but I did do one mile around 8:00 pace so I am counting that one as MP. My legs were still tired from Saturday's 12 miler, maybe I will do some tempo miles tomorrow if I'm feeling up to it. Ran into Michelle again and we ran a few miles together and I am amazed that she can even run after a marathon and not seem at all sore, some of these runners are in tremendous shape... My average pace was 8:30 with my heart rate at 139 and my total time was 1:08:20. My legs seemed to get better as the run progressed so I am hoping to feel  better tomorrow when I run and hopefully have a little more zip to these old legs.

I also did my standard weight training, upper body only, high reps and 1 set of each exercise.

See ya tomorrow.

Asic Nimbus 9 (314)

I wanted to do a 3 mile tempo this morning so I ran the BYU farm loop and out to GU corner. I started out with a mile warm up at around a 9:00 pace and then the tempo went like this,

1. 7:12(156) felt good and in control

2. 7:03(158) a little down hill but mostly flat, still feeling good...

3. 7:12(161) Mile up to GU corner and is up hill gradually, I was feeling it on this one.

I then did a 4 mile cool down at just under a 8:20 mile average pace, for some reason my last mile I speed up to an 8:03 pace so I am counting that as a marathon pace mile as well. I felt really good on the cool down, almost like I could have kept going at an 8:20 pace for awhile.. I would like to eventually lengthen this tempo run to about 6 miles as I get further into my training for St George...

I also did my standard lower body weight training, and core training worth about 25minutes, using the rubber ball and alternating between that and the push-ups. My average pace was 7:57 with my heart rate at 148 total time was 1:04:04, I feel pretty good about this and I hope to improve as I get a little stronger.

See ya tomorrow.

Asic 2130 (327)

I ran the flat course this morning which is when I head out towards payson on canal road and then just before the first big hill going into Payson I turn and head back to pretty little road which is east of woodland hills road and then I head back home. Round trip miles are 8.36...  Today was a nice recovery run after yesterdays tempo run, average pace was 9:11 with my heart rate average at 134, total time was 1:16:53. It was way cooler this morning and towards the end of my run it started to get pretty nasty and it is now pouring down rain so I got done just in the nick of time! I thought I saw Michelle and Mac just finishing up, they were heading up to mount loafer school  just as I was starting out but I wasn't going to catch them this morning anyway, I was to tired.

See ya tomorrow.

Asic Nimbus 9 (322)

I am on no sleep! Last night was a joke, and lets just leave it at that. My legs were totally wiped out for some reason, probably the extra mileage and the harder workouts are to blame. But I was determined to make it up Harry's' Hill this morning even if it was a major down pour from the rain... I forgot to charge my Garmin last night so I had no time and splits, but the pace was slow and easy and wet and difficult but I Got-R-Done. I know the distance was 8 miles and some change... I really don't know if going up Harry's Hill so slow is any good or not but I guess every run is a great run regardless of how slow it is!!!

Well that's about it I am going to go and dry off and get warm, I didn't know we were living Seattle I hope we can get back to that nice Utah weather real soon!

Asic 2130 (335)

I ran the modified flat course which I am now going to call the blue mail box loop. I head to Payson until I come to this big blue mail box which is just before the 200 meter hill that takes you into Payson. I then turn and head back towards my home and then out towards woodland hills road, I then turn and head for home, so I will call it the blue mail box loop! It is about 6.70 miles round trip, I then threw in a mile loop around my house to finish up the run. My legs felt pretty good for the first couple of miles but then they started to get tired, darn that Harry's hill... My average pace was 8:32 with my heart rate at 140 total time was 1:05:50, I also did my upper body workout with the Bowflex low weight and high reps.

See ya tomorrow

Asic Nimbus 9 (330)

I ran out towards GU corner and then out to my 5 mile mark just before I hit that mark I ran into my Brother Curtis. I told him I would catch him but it took me until GU corner to catch up with him. We talked for a few minutes and then I had to get back home to take my son Ethan to Baseball practice, so we split up. Then with about 2 miles to go to round out the 10 mile loop I started to have bowel issues and the last 2 miles were a run walk kind of thing, and I barely made it home! I took my son to practice and then came back and thought about running a few more but I kept having to, well you know what...... I waited about 30 minutes and decided to get out and try a few more, I started to feel like I was going to faint and my legs were pretty rubbery. So I just went as fast as I could and then called it a day, and as I'm writing this I am not feeling good at all. My daughter Abby has the flu and was throwing up all day yesterday so maybe I have caught some of that, I don't know. I was averaging an 8:30 mile for most of the run until the issues with my stomach. I had mile split in the middle that was 7:56(145) and my last mile was 7:58(136) so I will count them as MP miles.

My average pace for the entire run was 8:42 with my heart rate at 134 total time was 1:45:10. I'm going to go and lay down for awhile...

See ya Monday.

 Asic 2130 (347)

I was suppose to get up early and get my run done and then meet my usual group to golf at Hobble Creek Golf Course, but when I got up at 5:00 am it was raining pretty hard so I decided to for go the Golf and just sleep in! I then got up at 7:30 and strapped my running gear on and headed out the door. I ran the Payson Park loop extended which round trip is just over 8 miles, this route has some good rolling hills in it and so I pushed it up the hills and then took it easy on the downhills and the flat section. My average pace was 8:26 with my heart rate average at 138 and my total time was 1:07:50. I felt pretty good this morning other than I got a little sick of the rain, and I was a little disappointed that I didn't get my run done early and then head to the course and get my round in. I'm sure I will hear about that from the Boys!

With that said, I will see you tomorrow.

Asic Nimbus 9 (338)

I ran the BYU farm loop this morning, and what a nice morning it was! I ran into Pat Loss about a mile and a half into my run and we stopped and chatted for awhile, its always good to see and talk to him. I wasn't feeling real chipper today, my legs were not into it today but I was ablr to get through it and I was able to do one marathon pace mile in the middle of my run. I also did my lower body weight training and core training usual Tuesday workout, my average pace was 8:35 with my heart rate at 132 total time was 1:09:15. I think my legs are feeling the affect of the increased mileage the last few weeks so I just need to carry through abs stick with it and I should be okay. I also so Michelle towards the end of my run and she looked like she was cruising, as usual! After I saw my daughter off on the bus I did one more mile nice and slow to round out the 8 miles, she is going to Lagoon today with the school and that always means that the end of school is in a few days, Wow!

See ya tomorrow.

Asic 2130 (355)

I felt very lousy today, my legs were gone from the Get-Go! I ran the flat course this morning, and what a beautiful morning it was, my average pace was 8:49 with my heart rate average at 133 total time was 1:13:40... My legs just would not wake up today I tried really hard to, but it just wasn't happening. I think I have been pushing it to hard lately, I feel like I am not doing enough recovery runs and I think it is starting to take its toll.  I haven't had a reduced mileage week for a while which is probably coming up next week. Tomorrow I will need to take it easy again, and get my legs recovered, I hope I have more strength tomorrow:-)

No strength training today, Wednesdays are my day off from that.

See you tomorrow.

Asic Nimbus 9 (346)

I ran out to GU corner out and back. I felt a little better today than yesterday, I think I am in need of some new shoes these 2130's have almost 400 miles on them so maybe I am ready for a new pair... My plan today was to keep the pace easy even though when I started I had some bounce but I resisted the urge to go faster and just kept it nice and easy. My average pace was 8:35 with my heart rate average at 134, total time was 1:09:05, I also did my standard lower body weight training and core training that took about 25 minutes.

Well, that's about it. Pretty boring I know but this is who I am, old and boring!

Asic 2130 (363)

I ran the big blue mail box route today and then back to pretty little road and then back home. I took it really easy this morning as I felt like I needed a true recovery run today, my average pace was 9:17 with my heart rate average at 126. That is the slowest that I have run in a long time, but my legs are pretty much hammered so I really needed it! I don't know how many I will get in tomorrow I have a small golf tournament in the morning and we tee off at 7:30am so it all depends on what time I can get myself out of bed. Or maybe I can split the run in to two sections, morning and afternoon, I will have to see. I do need some new shoes I think it is getting time to retire these and get some new ones, that might be on my list of things to do tomorrow.

See you tomorrow.

Asic Nimbus 9 (354)

I couldn't run this morning so I had to delay my run until this afternoon  it was sure HOT! I stayed pretty close to my house as to be able to get some fluid if I so needed it. I ran the Blue mail box flat course but extended it to get in the 10 plus miles, I was able to do 3 marathon pace miles in the middle of the run, well they were close to MP miles one was 7:29 and the other two were closer to 8:00 pace... I felt okay with it being hot and windy, in-fact my fastest pace mile was into the wind so I was real happy about that, I still have some pain right on my left ankle bone on the inside I don't know what they call that but it is sore! My average pace was 8:18 with my heart rate average at 145, total time was 1:29:03. I bought me a new pair of 2130's today but I am still having the same pain so maybe it isn't shoe related. Maybe I need to get rid of the stability shoe and go strictly to the neutral shoe that I use every other day. I don't know, Maybe after the weekend it will feel better:-) This was a high mileage month for me, over 220 miles for the month that is a new record for this old man!

See ya Monday.

Asic 2130 (11)