"A Hefty Hunk Of Steamin Junk"

November 2010

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Location:

Salem,Ut,USA

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2006 Ogden Marathon 4:19:33.

2006 St. George 4:05:31

2007 Riverwoods 1/2 Marathon 1:34:47

2007 Speedy Spaniard 10K 43:20

2007 Riverwoods 10 mile race 1:12:38

2008 St George Marathon 3:43:37 

2012 Spectrum 10K 43:54

2012 St. George Marathon 3:42:17 PR!

2014 St George Half  Marathon 1:40:34 C/PR

2019 American Fork Half Run Against Cancer 1:40:31 C/PR

2019 Nebo Half Marathon 1:38:09 2nd in my Age group 55-59.C/PR

Short-Term Running Goals:

Get more consistent like I was 5 to 6 years ago. 2020 I'd like to just run more overall.

Long-Term Running Goals:

Stay healthy and keep running until I'm really old, and maybe get a Boston Qualify.

Personal:

I am Married and my wife Cindie and I have 5 kids. I am an insurance agent and have been for over 30 years.

Favorite Blogs:

Miles:This week: 26.67 Month: 50.32 Year: 1385.90
Kayano 24 Sage Green Lifetime Miles: 118.79
Kayano 24 Blue & Yellow Lifetime Miles: 135.41
Nimbus 19 Red & Blue Lifetime Miles: 154.65
Kayano 24 Blue & Yellow Lifetime Miles: 128.31
Nimbus 20 Boston Blue Lifetime Miles: 149.74
Nimbus 21 Blue Lifetime Miles: 183.80
Nimbus 21 Red Lifetime Miles: 160.84
Numbus 21 Yellow & Black Lifetime Miles: 248.15
Nimbus 21 Grey Lifetime Miles: 197.27
Kayano 26 Gray Lifetime Miles: 40.20
Nimbus 21 Bright Green Lifetime Miles: 139.40
Kayano 25 Grey & Black Lifetime Miles: 58.71
Nimbus 21 Lite Blue Lifetime Miles: 83.67
Nimbus 22 Blue Lifetime Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
44.070.000.000.0065.30109.37
Kayano 16 Red Miles: 2.10Mizuno Wave Nirvana Miles: 30.92Kayano 16 Red Miles: 60.30Cumulus 11 Yellow Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.000.000.001.602.10

I went out and tried out my calf and I got about  a half a mile into it and the darn thing just seized up on me again, so I limped home. I went and jumped on the elliptical and was able to get in just over 16 minutes before it started to bother me painfully again, after that I stretched and then I finished up with some upper body weight training and some push-ups... I did roll it for a little bit on the big foam roller and it was pretty painful so at this point I really don't know what to think, just pretty darn frustrated and sick of being injured I have been fighting this off and on for the last few years and the injuries are never the same just enough to keep me out of things! I guess at this point I'll just have to take each day at a time and just do whatever my body will let me do until I'm fully healed up, whenever that is!

See ya tomorrow.

Kayano 16 Red Miles: 2.10
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

AM- I went to the PT today to have him work on my calf and my back, the usual stuff, E-Stym along with some ultra sound and then some stretching and icing. I might try the elliptical later today after work but that all depends on the calf and how it is doing.

Later.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

PM- After dinner I was frustrated so I went and jumped on the elliptical just to give my calf a try and it seemed to do pretty good. I did a 10 minute warm up and then I ran the back woods course, which I haven't done before, and it was a pretty good work out, 30 minutes and then after that I cooled down for another 10 minutes for a total of 50 minutes.  I finished up with my upper body weight training and then some push-ups, the calf seemed alright but I'll have to see how its doing in the morning, still no running as my PT wants me to just do the elliptical for now and thats as long as it doesn't hurt. I was glad to at least get something in, it made me feel pretty good.

Later.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.100.000.000.002.005.10

I jumped out of bed at 6 am and headed out the door to give my calf a try and the first mile felt great and my back was good for a change too! My goal was 3 miles but when I hit 1.5 miles my calf started to get stiff but I was able to complete the run and it didn't seize up like it has been. Total time was 28:03 with my Heart Rate average at 148 and my average pace was 9:08, not bad considering it wasn't real hard to run at that pace and my limited training. After the run I jumped on the elliptical for 20 minutes and then I did my upper body weight training and then some push-ups. I iced the calf and it is a little sore as I write this, but I am hopeful now for the future and I feel like I am getting close to being pain free, knock on wood. I go to the PT tomorrow for more of the same on my calf, E-Stym Ultrasound and all that fun stuff.

See ya tomorrow.

Mizuno Wave Nirvana Miles: 5.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.150.000.000.003.005.15

I ran after work today, I did a 10 minute warm up on the elliptical and then I ran for 10 minutes on the treadmill and then I went back to the elliptical and ran the fast track which is 20 minutes and progresses to 7 on the resistance. I then finished up with another 10 minutes on the treadmill for a total of 50 minutes and a total of 2.15 miles in 20 minutes on the treadmill. I then did my lower body weight training to finish up the day. The calf was okay, and the PT worked it over pretty good this morning so I hope I am on the road to recovery and I can finally get back to a regular training cycle, knock on wood;)

See ya tomorrow.

Kayano 16 Red Miles: 5.15
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.100.000.000.000.003.10

I ran out towards the T and realized that I had went to far, my darn calf started to really act up and tighten. When I arrived at the stake center I decided to walk for a little bit and then I finished it out the last little bit, it was to sore to do the elliptical, I gave it a try but I didn't want to aggreavate it more than I already had. I did finish up with my upper body weight training and then some push-ups, I rolled my calf really good on the big foam roller and I will be icing soon. I have to tell myself to only run the 2 miles but I feel good when I start and so I think I can go further and then I pay for it, oh well I was never really very smart;) I was able to see Michelle and Mac, and then at the end Kellie and Heidi passed me, it was good to get out and feel like a runner again, even if it was only for 3 miles and one day.

 

Later.

Kayano 16 Red Miles: 3.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

40 Minutes elliptical after work at a pretty good pace, calf was a little bother-some so I stuck with the elliptical. I finished with my lower body weight training and then some stretching.

Later.

Cumulus 11 Yellow Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Early morning ride on the good old elliptical, 10 minute warm up and then I ran the trail race which was brutal, resistance all the way up to 7 which is 30 minutes I then cooled down with another 10 minutes to round out the 50 minutes. I also went through my upper body weight training and then some push-ups with some stretching. My calf seemed a little better this morning but I went with the elliptical in hopes that maybe tomorrow it will let me do some mileage out on the road, baby steps;)

See ya tomorrow.

Kayano 16 Red Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.100.000.000.004.006.10

I was able to get in just over 2 miles running and then my darn calf started to give me problems so I cut it short and headed for home, the good thing is it didn't seize up on me but it was feeling like it was close. After the run I stretched and then jumped on the elliptical for a 10 minute warm up and then I ran the fast track course which has resistance up to 7 for 20 minutes and then I cooled down with another 10 minutes, I then finished up with my lower body weight training and then rolled my calf pretty good with the big foam roller. Average pace for the run was 9:02 total time was 18:42 and my HR average was 140. I feel pretty good about the workout I just wish it was 6 miles of running instead of only 2 but I'll take what I can get at this point!

 

See ya Monday.

Mizuno Wave Nirvana Miles: 6.10
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Late PM workout. 50 Minutes on the elliptical, 10 minute warm up and then I did the fast track with resistance up to 7 for 30 minutes and the a 10 minute cool down. After the elliptical I did my usual upper body weight training and then some push-ups. I went to the PT this morning and he worked my calf over pretty good, it felt pretty good on  the elliptical tonight so maybe thats a good sign. I almost have the Christmas lights up and ready to go I have a few more things to get out and then I need to hook everything, which is the hard thing.

See ya tomorrow.

Mizuno Wave Nirvana Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.420.000.000.004.007.42

I was able to get up and get out the door by 6:30 this morning and oh what a glorious feeling! I ran out to the T in the road and then back to the house, average pace was 8:50 with my total time being 30:10 and my average HR at 150, a little high for that pace but I'll take it. My calf felt good on the way out but on the inward half it started to stiffen up pretty good but I didn't have to stop so that is a plus. I then jumped on the elliptical for a 10 minute warm up and then I ran the contenders course with resistance up to 5, which is 20 minutes, and then I finished up with another 10 minutes to cool down for a total of 40 minutes. I then did my lower body weight training and then I called it a morning, a pretty good workout and I was feeling it towards the end. My plan is to get at least an hour of training split between the elliptical and running, I would rather have the bulk of it be running but I don't think my calf will let me do it as of yet so I'll take what I can get and then go from there. Today I was able to get 70 minutes total so I'm on the right track!;)

See ya tomorrow.

Mizuno Wave Nirvana Miles: 7.42
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.100.000.000.004.506.60

Late PM workout. 2.10 out on the road and then the rest on the elliptical, moderate pace up to 5 on the resistance, good workout. Average pace for the run was 8:42 with the HR average at 147.

Later.

Kayano 16 Red Miles: 6.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing today,  I was just to busy.

I'm hoping for a better tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.120.000.000.004.206.32

Late night workout. Early morning PT appointment A-stym on the calf, hurt so good, and then the PT wants me to continue on the same workout that I've been doing. Next week he said I can bump my mileage to 2 and half miles and then in a month he wants to see me, just slow and easy building up and if the calf starts to hurt then stop and do the elliptical. Workout; 2.10 miles out on the road and then 42 minutes on the elliptical, average pace for the run was 8:39 with the HR average at 153 total time was 18:22. It was nice out I was able to run in shorts but I think that is going to end tomorrow as the cold and snow is coming in for a few days. After the workout I did my upper body weight training and then some push-ups, my calf felt pretty good on the run just a little niggle of pain and stiffness it was no bother on the elliptical which is a nice change.

See ya tomorrow.

Kayano 16 Red Miles: 6.32
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.130.000.000.004.007.13

I decided to sleep in this morning for the simple reason we had nothing going on and I couldn't see getting up and running in the dark, so I was out the door around 9am and ran out towards the T in the road out past the stake center. This was the first run in a long time where I didn't have any pain and I felt really good, I was even able to do some sub 7:30 strides towards the end of the run with no calf pain, I actually felt like a runner again! My average pace was 8:27 with my HR average at 150, Pretty high for that pace but I'm still trying to get my lungs back, my legs felt really good though. After the run I jumped on the elliptical for 40 minutes with resistance up to 5 and then a 10 minute cool down, calf felt good there to so this is a really good sign. I'm still going to keep the distance between 2 and 3 miles and just build back up nice and slow, but today is a good day and I'm feeling good about the future. 

I will be finishing putting the last of my Christmas lights up today and I will probably fire them up tonight for a little bit just to give them a test run, should be fun!

See ya on Monday.

Kayano 16 Red Miles: 7.13
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.004.007.30

Early morning run, lots of ice and very slippery! It felt good to be out in the cool air even though it felt like I was ice-skating the whole way, pace was slow at 9:07 with my HR average at 145 total time was 30:05. After the run I did the usual on the elliptical, 10 minute warm up and then I ran the contenders course with resistance up to 5 for 20 minutes and then a 10 minute cool down for a total of 40 minutes. I then finished up with my upper body weight training and then some push-ups, I'm pretty beat and now its off to the showers and then off to work!

My lights are up and running and they look pretty good, there really pretty with the fresh fallen snow.

See you later.

Mizuno Wave Nirvana Miles: 7.30
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.003.006.50

Another early morning run and the temps were a lot better today than yesterday and the roads were clear which always makes for easier running! I ran out to the T in the road and then back home, average pace was 8:33 with my HR average at 144, better, total time was 29:20. After the run I jumped on the elliptical for an easy 30 minutes with no resistance and I tried to keep the pace moderate to easy, my calf was a little of a niggle so I didn't want to over do it. I finished up with some lower body weight training and then some sit-ups on the big rubber ball. If my calf is still stiff tomorrow then I will just go with the elliptical and take it easy, there is suppose to be a big storm coming in tonight so I will probably be inside anyway... I refuse to run in a blizzard,  that's why God created the treadmill so we don't have to;) My cut off for running in cold weather is the middle teens, anything below 15 and I will be inside, I just don't like the real cold weather;(

 

See ya tomorrow.

Kayano 16 Red Miles: 6.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.350.000.000.003.006.35

Its been a rough couple of days for our family... I lost my little brother today.... It started yesterday when he went in for some blood work and then he collapsed, they rushed him to Utah Valley and he was bleeding in his brain so they rushed him into surgery but he was declared brain dead this afternoon and then they took him off life support and he was gone in about 20 minutes. He was a special kid and had been through a lot in his life but he turned things around and was able to get to the temple and get sealed to his wife and kids and has been valiant for the last 6 years or so. He was a great example to me and I will miss him.

 I tried to hammer out a workout this evening just to work out the frustration, 3.35 miles on the treadmill in 30 minutes and then 30 minutes on the elliptical.

Have a good weekend everyone.

Kayano 16 Red Miles: 6.35
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.003.007.10

I waited for it to warm up this morning and then I headed out the door and it wasn't to bad... I ended up going just over 4 miles and everything felt pretty good, other than I'm running with a pretty heavy Heart this morning (see yesterdays post) my average pace for the run was 8:25 with my total time being 34:33 and my HR average was 150, I was working pretty hard out there. After the run I jumped on the elliptical for 30 minutes , 10 minute warm up and then 20 minute contenders course with resistance up to 5 and then I finished up with my upper body weight training and then some push-ups. 

It was good to get out this morning and just think about my brother and his life and the good example that he was for me and rededicate my self to be a better brother to those that still remain sometimes we get so wrapped up in our life's that we forget about the most important things, like family and friends.

 

See ya later.

Kayano 16 Red Miles: 7.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No time today to really get any kind of run in and my Heart just isn't in it today.

See ya Monday.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.050.000.000.003.007.05

I ran out in the frozen tundra this morning, we had a couple of inches of snow over night so the roads were a little slick but they were tolerable. I felt good for the most part but my legs just didn't want to go this morning, I don't know if it was the cold or just not trained. My average pace for the run was 8:55 and my HR average was 148 with my total time at 36:06. After the run I jumped on the elliptical for 30 minutes, 10 minute warm up and then I ran the contenders course with resistance up to 5 and then I finished up with my upper body weight training and some push-ups.

We were all over at my Parents house last night hammering out the details for the funeral for my brother Shane and we were able to get things all ready to go for Thursday, Its been a tough few days. We were able to have a good laugh at some of the memories of my brother and it was good to talk things over, its just going to take some time.

See ya tomorrow.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.050.000.000.003.007.05

Evening run today, it was to cold for me this morning so I waited til after work and got her done. I was able to run out towards Mini GU corner, well at least it was in sight and then back to the house for a total of 4 miles. Average pace was 8:45 with the total time at 35:18 and average HR was 146, I was feeling a little tired today for some reason but I'm not complaining at least I'm running. After the run I jumped on the elliptical for 30 minutes but I didn't do alot of resistance today I just kept the pace nice and steady just above 90 on the RPM. After that I did my lower body weight training and a little bit of core on the rubber ball, I feel good about getting it in and following through, tomorrow morning is suppose to be in the 20 degree range so that will be tolerable.

See ya then.

Kayano 16 Red Miles: 7.05
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
44.070.000.000.0065.30109.37
Kayano 16 Red Miles: 2.10Mizuno Wave Nirvana Miles: 30.92Kayano 16 Red Miles: 60.30Cumulus 11 Yellow Miles: 4.00
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