Terry's Running Blog

Morning run, temp 10'

Most the main roads I ran on had the shoulders clear.  I'm not use to running 3 days in a row, the legs are a little stiff.  A Great way to start off the new year. 

Time 57:00,  Mile avg. - 7:42

Morning run, temp 23'

It's always nice to get out and hit the road once you can kick yourself out the door.

Time 29:16,  Mile avg. - 7:19

Noon at gym

A few weight, 5 min. on the bike and 2 miles on the treadmill in 14:15

Noon at gym.

Some weights, 5 min. on bike and two mile run on treadmill in 14:15. 

The two mile run seems to be getting harder each time.  I must be getting slowly out of shape, or maybe it's the weight gain, or maybe to much candy and icecream, or maybe it's the winter blues or maybe I'm getting older and slower each day.

Noon at Gym

Some weights and 2 mile on treadmill in 15:00.

That gets me to double digit miles for the week so I don't have to run Saturday.

Morning run, temp 20'

The kids didn't let me sleep in so I went on a run.

Time 31:04,  Mile avg. - 7:46

Noon at gym

Did some weights, 5 min. on the bike and 2 miles on the dreadmill.  The same 2 mile workout in 14:15 keeps getting harder each time.  Those longer slower runs must help out.

Morning run, temp 13', windy.

It was cold running into the wind.

Time 45:06,  Mile avg. - 7:31

Noon at gym

I hope some of the weights I'm lifting helps a little with the upcoming running season.  Some weigths, 5 min. on bike, 2 miles in 15 min. on the treadmill.

Noon at gym,  temp. 68',  radio station My99.5

Weights, 5 min. on bike, 2 miles on treadmill in 15 min.

Morning run, temp 32'

Had a good run, kept the pace going but not to hard because I had a ward ball game at 9AM.  The run was a good warmup because I scored about 16 points and helped our team to a win!

I think I got enough miles this week to equal Tom's long run.  When the snow melts I'm going to have to change that strategy.

Time 34:50,  Mile avg. - 7:55

Noon at gym

weights, 5 min. on bike, 2 miles on treadmill in 13:30

Noon run, partly sunny, temp 39'

When I don't run outside much, going out feels extra good.  About half way through I noticed I was breathing in or out every step and feeling a little tired at a 7:30 pace so I slowed it down just a tiny bit to about a 7:40 pace and slowed my breathing to 2 in 1 out and that help.

Time 53:05,  Mile avg. - 7:35 

Noon at gym.

Weights, 5 on bike, 15 min. on treadmill for 2 miles.

Trying to do just enough that I have a 51% chance of beating Tom at the UVM if I decide to run it.

Noon run, Sunny, Temp 30'

Enjoyable run. 

Time 52:55,  Mile avg. - 7:34

Noon run, cloudy, temp 34'

Time 45:48,  Mile avg. - 7:38

Morning run, temp 30'

Went out just as it was getting light enough to see.  Go way to start the day.

Time 32:30,  Mile avg. - 7:08

Noon run, Sunny, Temp 35'

I felt good today, I actually got enough sleep last night and yesterday was a rest day.  Anyway I was moving along the first couple miles at 7:20's thinking that I was going a little faster than I really needed to and then I spotted this white haired guy a 150 yards up the trail that was moving pretty fast.  The race instinct kicked in and I passed him after awhile.  He then stayed close to me so I picked it up a little more until I couldn't hear him.  By then it was to late and I just kept going fast.  The last mile was pretty tough.  Definately a good workout for January.

Time 58:22,  Mile avg. - 7:05

Noon at gym

Yesterdays run flared up the tendon-bum-itis.  At least I can still run.

Weights, 5 min on bike, 2 miles in 15 min on treadmill

Noon run, cloudy, temp 32'

I was hoping the sun would make an appearance but the clouds won out.  Another run where I pushed it.

Time 64:08,  Mile avg. - 7:28

Noon run, sunny, temp 35'

Just wanted to run fast enough to beat Mr. 8. 

I didn't run yesterday because the night before my heart was beating irregular for about 20 minutes.  It may sound strange to those that think I'm heartless, but it was a little scary.  I'm going to see the Doc today and see if he can make any sense of it. 

Time 55:33,  Mile avg. - 7:56

Morning run, Temp 26'

The Doc said I seem to be very healthy.  They hooked me up and did a EKG? and it showed I have a low heart rate and a strong beat.  So I ran hard today.  The 1st mile was in 7:32 and then I was warmed up and really pushed the pace.

Time 31:40,  Mile avg. - 6:53

Noon run, cloudy, windy, temp 34'

I felt good today.  In January I did a higher % of faster miles than I usually do, just because I'm enjoying it.  Not sure if it is a good idea or not.  No recovery runs but then again my mileage was low.  I'm pretty sure I couldn't keep this up if I increased the miles. 

Time 52:00,  Mile avg. - 7:26

Noon at gym

Some weights, 5 min. on bike, 2 miles in 15 min. on treadmill with 1 mile of extra incline.  I went from 2% incline to 12% incline adding 2% incline every .05 miles and then came back down.  That really hurt when I did the second one.

Noon at gym

Weights, 5 min. on bike, 2 miles in 12:45 on Treadmill.  Supprisingly Tuesdays treadmill hill workout was tougher than todays speed workout.

Afternoon run, windy, cloudy, temp. 43'

After being at the hospital Thursday evening, most of the day Friday and sleeping over Friday night with my daughter, I was glad to get a quick release and get a quick jog in.  Not fair that I can run and she can't even walk.

Time 31:02,  Mile avg. - 6:49

Afternoon run, sunny, windy, Temp 36'

Enjoyable run

Time 34:28,  Mile avg. - 7:35

Noon at gym

Half heartedly lifted some weights, 2 min. of bike.  I felt kinda exhausted until I got on the treadmill and felt the comfort of running.  I first did .25 miles of BFOT then the rest with shoes.  Total of 15 minutes on treadmill.

Afternoon run, sunny, windy, temp 47'

Jogged over to the park and ran the 1/2 mile track BF.  It was not pleasant, my feet are very soft.  I was running slow and it still hurt.  I then put the shoes back on and enjoyed the rest of the run.

Time 58:53,  Mile avg. - 7:39

Noon run, partly cloudy, temp 50

After a half mile I ran then next half BF.  It was much better than Saturday, the river trial is much smoother.  I only run at about a 9 min. mile pace while BF. 

Time 45:12,  Mile avg. - 7:32

Noon run, partly sunny, temp 52'

Ran a mile then went BF on path for about .6 and then .15 on grass.  My feet don't feel any tougher after three tries.  I'll keep it up for awhile and see what happens.  BFOG is way easy compared to the path.  I feel like I could run 5 miles no problem BFOG.  Now if someone would make a grass path next to the river path I'd be set. 

Maybe those BF type sandles are the way to go.

Noon run at gym

Some weights, 5 min. on bike, 2 miles on treadmill in 15 min. with .5 miles of BF.  The feet are not sure they like the abuse but the complaints are mild so far.

Noon at gym

Some weights, 5 min on bike, 2 miles in 15 min on treadmill with .5 miles BF. 

I think the transition from a heel striker to BF is just as hard on the newly recruited muscles & tendons as the bottom of my feet.  A very slow transition is the key.

Morning run, rainy, windy, temp. 40'

I ran with Dallas.  We did an 8 min. mile against the wind and a 7:30 with the wind.  I did the last .5 miles BF.

Time 15:30,  Mile avg. - 7:45

Noon at gym

Some weights, 5 min on bike, 2 miles in 14:30 on treadmill with 1 mile BF.  Increasing the speed and distance going BF gave my second toe a little blister.  My feet are still very whimpy.

Late evening run, windy, temp 40'

After being in the hospital all day it was nice to get home and take a jog.  Ran the last mile BF in 9:07.

Time 30:55,  Mile avg. - 7:44

Noon at gym

Weights, 5 min. on bike, 2 miles in 14:45 on treadmill with 1 mile BF.

Noon at gym

Weights, then 2 miles in 14:45 on treadmill with one mile near BF with the invisible running shoe.  I'm going to have to give BF running the weekend off.  The balls of my feet have little bruises on them especially the big toe and little toe. 

I did try my new $20 Huaraches type sandal on the treadmill today and they worked very well, much easier on the surface of the foot.  The BF feeling is close to the same but no worries about pebbles or glass or the rough treadmill track.  Just like going BF there is no cushion so you wont be landing on your heels.

 www.invisibleshoe.com 

Afternoon run, light snow, breezy, temp. 32'

I felt pretty good so I pushed the pace. Maybe the run was inspired by BYU Basketball. 

Time 52:36,  Mile avg. - 6:53

Noon run, mostly cloudy, windy, temp 40'

Ran on the Jordan river path.  After two miles I took off the shoes.  I was doing fine until the path changed to very rocky so I put my shoes back on.  I got .6 miles BF.

Last month I got 100 miles in.  I was hoping for 120 miles this month but only managed a little over 60.  To much hospital.

Time 45:30,  Mile avg. - 7:35

I wanted to start the month out right and today was going to be a perfect sunny day to do it at lunch time, until I fogot my joggin shorts.   Dumb, dumb, dumb!

I got home in time for a quick two miles just after the sun went down.  1st mile uphill in 6:40,  2nd mile back down BF in 8:34.

Time 15:04,  Mile avg. - 7:32

Noon run, partly sunny, temp. 47'

Nice day for a run.  Ran the third mile BF in 9:30. 

Time 63:12,  Mile avg. - 7:22

Noon run, sunny, temp. 45'

I was definately a little soar from yesterdays run.  I ran the 2nd mile BF in 9:20 with a little of it on grass.  It's suprising how much a little pebble can hurt on my baby feet.

Time 47:10,  Mile avg. - 7:52

Morning run, cloudy, breezy, temp. 37'

I was able to get over 30 miles this week, much better than my 16 mile avg. over the last 4 weeks.  I was a little stiff on my way out this morning but got feeling better after a mile or so.  No BF miles today.  I'm going for a weekend recovery on the BF running.  My feet still feel like they haven't toughened up at all. 

Time 1:01:54,  Mile avg. - 7:33

Noon run, rain, temp. 43'

I went to the gym because it was raining, however, the treadmill was in use with someone waiting.  That has never happened.  Don't they know the treadmill is for my use.  Anyway, I did some weights and biked for 5 minutes and went and got my long sleeve shirt and headed outside for a run.

Time 51:48,  Mile avg. - 7:24

Noon run, sunny, temp 36'

Suprisingly nice day for a run, not to much snow on the pathway. ran the 4th mile BF in 9:30.

Time 47:24,  Mile avg. - 7:54.

Afternoon run, partly sunny, breezy, temp 50'

Ran 1 mile BF on the daybreak lake path in 8:45.

Time 60:15,  Mile avg. - 7:21

Noon run, sunny, windy, temp 53'

Spring is coming!  Ran one mile BF in 8:45.

Time 45:33,  Mile avg. - 7:36

Noon run, sunny, temp 51'

Near perfect day for running.  I ran the 4th mile BF in 7:45.  The 4th mile on the path going south has a painted lined down the middle of the path.  I could run much faster as long as I stayed on the smooth painted line.

Time 59:55,  Mile avg. - 7:19

Afternoon run, partly cloudy, temp 50'

I convinced Dallas to go with me even though he'd played two basketball games earlier in the day.  I thought Dallas would be a little tired and it would be a good day to try out my sandles for a longer run.  The sandles worked great but my lower calf muscles still need to build up to take the different BF stride. 

Dallas wasn't near as tired as I thought he'd be.  As with any youngster the closer we got to home the faster he went.  We sprinted the last 100 yards.

Time 37:15,  Mile avg. - 7:36

Noon run, cloudy, few sprinkles, temp 52'

My calf muscle that runs from my heel to my calf is still aching from Saturdays sandal run.  I felt really good today except for that so I kept the pace slower than I would have gone otherwise.  I probably should have taken another day off.  I did run one mile BF.

Time 47:18,  Mile avg. - 7:53

Noon run, partly sunny, temp 55'

My calves were sit aching.  Why do I have to get old and not flexable?

Time 64:26,  Mile avg. - 7:56

Noon at gym

Weights, 5 min. on bike, 2 miles on TM with 1 mile BF in 15 min.  Good news my calves are finally recovered from Saturdays run.

Go BYU & USU!

Noon run, partly sunny, temp 48'

Ran two miles BF in 8:35 min. avg.  Two miles BF is a lot futher than one mile.  My feet were complaining pretty good by the end of two. 

Time 63:05,  Mile avg. - 7:39

Afternoon run, windy, cloudy, temp. 45'

Unfortunately it's a busy day so I snuck a run in by going a half hour early to get Dallas from soccer practice.  I ran at the big soccer field with my sandals on grass.  My feet were still a little sore from yesterdays BF run so I wore the sandals.

Time 25:00,  Mile avg. - 7:35

Noon run, cloudy, very windy, temp 50'

I decided to start out running with the wind.  1st mile felt good in 6:50 and since I just signed me and Dallas up for a 5K in two weeks I decided I'd do one fast.  The 2nd mile was in 5:56 and it wasn't easy, glad that wind was pushing me.  My third mile was BF in 8:40 and after that my right calf started aching a bit.  I must has strained my calf a bit with the fast running.  I then eased on back around 8 min. miles.

Time 53:20,  Mile avg. - 7:37

Noon run, sunny, windy, temp 48'

Nice day for a run.  I ran my 2nd mile in 6:20 and my 4th mile BF in 8:00.  On the way back my miles were all under 7.   Also the last few miles my big toe on my left foot kept going numb.  I'll blame in on the shoes.  I do like taking a break before and after the BF miles as I take off and on my shoes. 

Time 58:06,  Mile avg. - 7:03

Noon at gym

Some weights, 2 min. on bike, 2 miles in 15 min. on treadmill in scandals.

Noon run, windy, snowy, temp 37'

The gym sounded aweful.  I did bring my warmup pants but only had a short sleeved shirt so I decided to try outside.  I started off against the wind and thought I better go fast or freeze to death.  After the half way point when I got to turn around and go with the wind I was avg. 7 min. miles so I decided to keep it up even though I wasn't worried about freezing to death anymore. 

Time 48:37,  Mile avg. - 6:57 

Noon run, partly sunny, windy, temp 44'

After a little persuasion I got Dallas to go with me for his longest run ever.  He did great until about 4.5 miles when he got a side ache.  He couldn't ever get rid of it which may have slowed the last few miles a little.

Time 61:16,  Mile avg. - 8:07

Morning run, temp. 34'

Time 42:18,  Mile avg. - 7:03

Noon run, partly sunny, temp 45'

No BF the last few days.  The ball of my left foot is acting up a bit.  I'll see if resting it will help.  Also last years knee tendon is coming back to haunt me.

Time 52:23,  Mile avg. - 7:29 

Morning run, temp 41'

I thought I'd run the 2nd and 3rd downhill miles fast to see how I could do to get and idea of what I might expect for Saturdays 5k.  I ran those fast miles in 6:15 avg. and I was glad I wasn't planning on doing a third.  After about 4.5 miles my left quad started cramping up.  I took a two minute stretch break and it was just fine the rest of the way. 

Time 41:36,  Mile avg. - 6:56

Noon run, sunny, temp 65'

Had a nice relaxing run.

Time 65:00,  Mile avg. - 7:54

I ran the April Fools 5K.  No fooling, and I took 1st place overall.  I was hoping that Dallas wouldn't be to far behind me but he got a side ache after only a quarter mile that hit him hard and wouldn't go away.

The course was two laps at Sugar House park and there were only about 75 people.  After a quarter mile I was thinking that I might be able to win this.  I was in 3rd and the pace was at 6:00 even.  After a half mile I was in 2nd place and the pace was slowing.  The 1st mile was in 6:27 and that is when I decided to push ahead and go at my pace.

Miles. 1)6:27,  2)6:26,  3)6:18

Total time 19:50.  I won a $50 gift card to Target and in the drawing I won a hooded sweatshirt.  Dallas got a 29:00 5K going slow with walk breaks.

Noon run, sunny, windy, temp 39'

Time 44:48,  Mile avg. - 7:28

After lunch run, sunny, temp 53'

I tried the BF thing again.  Did .5 BF and .5 BFOG.  The ball of my left foot didn't hurt much at all while bf, until I put my shoe on then it hurt for awhile. 

Time 49:23,  Mile avg. - 7:50

Noon run, cloudy, very windy, temp 52'

Did 1 mile BF.  Not near as many people on the trail when the wind is howling and rain is threatening.

Time 65:52,  Mile avg. - 7:42

Morning run in the snow, temp 35'

Enjoyable run in the snow.

Time 36:18,  Mile avg. - 7:16

Noon run, sunny, temp 50'

I ran 2 miles in my scandals.  I really like running in them.  I just need to get the ball of my left foot to cooperate. 

Time 63:05,  Mile avg. - 7:39

Noon run, cloudy, temp. 53

Ran in scandals miles 3 to 4.70.  My right calf started hurting after about a mile.  I should have stopped and put back on my shoes but I like the scandals feel.  I then ran mile 6 in 5:40 wind aided.  Now my calf hurts.  To bad I have to get old.

Time 63:30,  Mile avg. - 7:23

Noon run, sunny, temp. 55'

Such a nice day I went faster than I should have condsidering my right calf is still hurting a little.

Time 61:15,  Mile avg. - 7:23

Noon run, sunny, temp 42'

It's been a good week for running.  Today was a little on the cool side but nice enough.  I ran mile 6 fast in 5:59.  About a half mile after the fast mile my left quad started cramping a bit so I took a couple minute break.  My right calf was still complaining a little.

Time 63:20,  Mile avg. - 7:22 

Noon run, sunny, temp 50'

Almost a perfect day for running.  I was thinking it'd be cool to get 4 days in a row of sub 7:30 mile avg. runs.  When I first started out I was feeling a little worn down by the week of running.  After 4 miles into the wind I was avg. 7:45 but then I decided to get the job done and let the wind carry me back.

Time 61:25,  Mile avg. - 7:24

Morning run, cloudy, no wind, temp 47'

A near perfect morning for a run.  I was jealous that I wasn't running the SL Marathon this morning with the perfect weather.  I'd decided I'd make it 5 days in a row of sub 7:30 mile pace.  However after a half mile or so into the run I decided I'd run at marathon pace so I wouldn't feel so left out that I wasn't running the marathon. 

I'm not sure if it is good to double your miles in one week but it felt good.  Also, I got my first double digit mileage day so far this year.  Overall a great running day and week.

Time 70:57,  Mile avg. - 7:04 

Morning run, partly rainy, temp 41'

It's my birthday so I decided to start it off with my longest run of the year.

Time 75:27,  Mile avg. - 7:20

Noon run, light rain, temp 52'

The first 3 miles my legs/hips were complaining a bit.  I guess to much running lately.  Anyway I decided to run a faster mile in about 6:30 to losen them up but part way into the faster mile I decide to lower the time to 6:15, and then I decided 6:10 and with about a quarter mile left I decided to see if I could get down to 6 even.  I almost did with a 6:01. 

About a mile after the fast mile my left quad started tightening up.  This has happened a few times this year.  I took a two minute streching break and then continued.  I started to feel the complaining legs again before I finished. 

Time 60:26,  Mile avg. - 7:17

Morning run, windy, temp 48'

Last night Dallas informed me that he wanted to see how fast he could run a mile so we decided to run it at the Bingham High track.  We were doing a few easy laps to warm up at about a 8:45 pace and after 1.5 laps he got a side ache.  What the heck?  The last time I ran with him he got a side ache.  I'm wondering if he is alergic to me.  He walked for awhile, we did some strides and lined up for the mile.  It took about one lap and the side ache was back.  I kept going.  I wanted to do sub 5:30 which is the time you have to get to make the Bingham High track team.  After 3 laps I was at a 5:32 pace and I thought I would easily be able to kick it in and go sub 5:30,  With about 3/4 of a lap to go I tried to increase my speed but those faster gears that never get used must be way rusty cause I couldn't shift.  I ended up getting a 5:33. 

We drove home and tried to do an easy two mile run but Dallas got a side ache after only a few hundred yards.  We gave up and came home.

Morning run, temp 35'

Did 10.1 solo and then got Dallas and did 1.75.  At least he didn't get a side ache.

Miles 10.1, Time 73:57,  mile avg. - 7:19

Miles 1.75,  Time 13:58,  Mile avg. - 7:59

Morning run, cloudy, temp 39'

My hips were feeling worn out by the time I made it home.  I'm sure my body would appreciate it if I ran easy every other day instead of always pushing it but I enjoy going at the faster pace every day.  If I was more worried about getting faster rather than enjoying my runs I'm sure I'd train different. 

I turned 46 this week and I ran 46 miles this week.  Not quite as impressive as Walters 40 miles on his 40th birthday. 

Time 1:39:18,  Mile avg. - 7:25

Noon run, cloudy, temp 50'

I resisted the temptation to run fast on such a nice day.  My hips are still aching from the last couple of weeks abuse, so I did a recovery type run.  I want to get the fresh/no-soreness back in my legs.  I tried to stay near 8 even without going under.

Time 48:18,  Mile avg. - 8:03

10:30AM run, sunny, temp 43'

Todays plan was for speed.  I decided to do two miles fast and also avg. all miles under 7 minutes.  I ran mile 2 & 3 in 6:12, 6:14.  I got a light side ache durning the 2nd fast mile and it didn't go away for a couple of miles.  I was pleased with my ability to recover but not overjoyed with the way I felt after the two fast miles.  I'm sure I need to do more speedwork so it's not such a shock to the body.

Time 56:11,  Mile avg. - 6:46

Noon run, windy, partly cloudy, temp 60'

I was a little low on energy.  Yesterdays run must have taken a little out of the tank.

Time 65:44,  Mile avg. - 7:39

Noon run, cloudy, temp 43'

Tried to keep it easy as to not effect my run tomorrow.

Time 66:23,  Mile avg. - 8:03

Ran the Cookie Chaser 5K that ended up being exactly 3 miles according to Garmin.

The had a guy with a cookie shirt on.  If you beat him you got a runners hat.  They don't want to give away to many hats so they get a pretty fast guy to be the cookie. 

The race started out pretty fast as usual but after about a half mile things had settled down and I was in 5th place. The Cookie was tied for 2nd.  At just over the mile mark I moved into 4th.  About 1.75 miles into the race I moved into third with the cookie in 2nd only about 15 yards in front of me.  With about .75 miles to go I passed the cookie.  I pushed much harder than I like to but I wanted to beat the cookie and get that dumb hat.  The cookie ended up about 10 seconds behind me.

Mile splits (6:11, 6:17, 5:54)

I got a plaque, a $50 gift certificate to the Wild Rose resaurant, the hat, and a box of girl scout cookies!

Noon run, sunny, temp. 55'

Near perfect running weather, couldn't let it go to waste so I pushed the pace more than normal, or maybe it was my new Cookie Crumber hat I wore that help me go fast.

Time 61:52,  Mile avg. - 7:07

Noon run, partly sunny, temp. 63'

I ran my third mile fast in 5:51 and after that all the freshness was gone.

Time 61:03,  Mile avg. - 7:22

Noon run, sunny, temp 50'

Such a nice running day had to push the pace.  Maybe tomorrow I'll take a recovery run.

Time 62:55,  Mile avg. - 7:17

Noon run, sunny, temp 63

My old man legs were feeling a bit tired today.

Time 64:15,  Mile avg. - 7:45

Noon run, sunny, temp 70'

I was a little tough running in the heat wave.  I was actually thirsty and sweaty after my run.

Time 65:21,  Mile avg. - 7:31

Morning run, temp. 55'

I was hoping I wasn't to worn out from a long week of jogging to beat the 7:30 guy and I did.

Time 1:43:20,  Mile avg. - 7:26

Noon at gym, I whimped out due to the rain and stayed indoors.

Weights, 5 min. on bike, 2 miles on treadmill in 14:40.

YES! - I did make it into the SGM!

Morning run, temp 42'

Ran one faster mile in 6:07

Time 50:33,  Mile avg. - 7:13

Noon run, sunny, temp 65'

My brain was tired from the last couple of days of work but my body was ready to run.  I started off easy cause by brain said so, then I finally convinced myself I could at least do a few strides and that woke me up and got me going better.

Time 60:26,  Mile avg. - 7:17

Noon run, sunny, temp 72'

Not use to the heat but it's better than cold. 

Time 66:11,  Mile avg. - 7:37

Morning run, Temp 60'

I ran 3 easy miles in 24:20 then got the family ready to go run the Stake 5k. 

Dallas ran it and was doing well until he got a side ache.  He still finished in 23:30 for 4th place, his friend he was running with got a 21:40.  I came in second place and was at least a minute behind 1st place.

3.25 miles in 25:50,  Mile avg. - 6:24

Morning run, temp 45'

Nice to have a little light on the morning runs, to bad it only lasts a couple of months.

Time 58:34,  Mile avg. - 7:17

Morning run, temp 45'

Time 44:22,  Mile avg. - 7:24

Morning run, rainy, temp 43'

I ran, I got wet.

Time 51:51,  Mile avg. - 7:25

Morning run, temp 47'

Since I didn't run yesterday I thought I'd see if I could bet the 7 minute guy.  He was ahead of me by 102 seconds at the half way point but then it's all down hill from there.  Miles 10-12 I ran a 6:19, 6:16, and 6:28 to pass the 7 min. guy, then I just had to hang on.  The inside of my left knee tendon started acting up around mile 12.  Those old injuries don't go away.

Time 1:37:11,  Mile avg. - 6:57.

Noon run, partly sunny, temp. 60'

My legs were a little tight from Saturdays run so I tried to be smart and kept the pace easier. 

Time 55:25,  Mile avg. - 7:48

Noon run, mostly cloudy, temp 53'

It's not suppose to be 53 degrees at the end of May but it was a great tempurature for a jog.  Hip flexers need to loosen up.

Time 63:22,  Mile avg. - 7:38

Noon run, sunny, breezy, temp 62'

Hip flexors still tight, I did some tenth of a mile strides to loosen things up.

Time 66:12,  Mile avg. - 7:22

Morning run, windy, temp 50'

The windy cool temperature always makes me run faster than I was planning because I feel like I need to hurry and get the run done and find shelter.

Time 51:40,  Mile avg. - 7:17

Mid-Morning run, partly sunny, temp 52'

Everything felt a little sore and tight.  But I just don't like doing the slow recovery type running that I should. 

Time 40:41,  Mile avg. - 7:32 

Morning run, cloudy, temp. 48'

I ran up to the mouth of Butterfield Canyon and back home.  It is only about a 800 foot elevation gain.  I carried an 8 ounce bottle of chocolate milk that I dropped of after 5 miles so I did get a drink at mile 12.5 on the way back.  The last couple of miles I was getting a little run down. 

Time 2:16:12,  Mile avg. - 7:47

Morning run, cloudy, temp 45'

I ran with Dallas.  He's signed up to run high school cross country this fall so he's trying to get in shape.  He ran 25 miles last week without a side ache.  Today when he finally goes with his dad for a run he got a side ache half way through.  He must not like running with his dad?  With a 1.5 miles left to go I went ahead.  I was sick of stopping and starting again hoping the sideache would stay away.

Time exculding stops, 48:30,  Mile avg. - 8:05

Noon run, sunny, windy, temp. 66'

Nice day for a run, not as much get-up-n-go as I'd like.

Time 63:03,  Mile avg. - 7:37

Noon run, partly sunny, windy, temp. 72'

Another day on the path.  I ran one mile in the Vibram sandals.  I'll see if I can work up to more without injury.

Time 63:13,  Mile avg. - 7:43

Noon run, sunny, temp 56'

1.2 miles in sandals.  Pushed the pace for last 2.5 miles in a 6:40 avg.

Time 44:00,  Mile avg. - 7:20

10PM run, temp. 55'

Our relay team did an evening run with our vest and headlamps to make sure everything was working properly.  Then we all had chocolate milk and rootbeer floats.  Yum!

Time 49:35,  Mile avg. - 8:11

Morning run, sunny, temp 50-55'

Ran up to Butterfield canyon which was 8.75 miles.  I got their about 5 minutes before the rest or our relay team drove up to do a canyon run.  We ran 4 up and 4 back down.  The 8.75 miles to the canyon was a gain of 800 feet.  The 4 miles up the canyon was a gain of 1,000 feet. 

Time 2:26:30,  Mile avg. - 8:45 

Noon run, sunny, temp. 67'

Started out the run with a slight tendon ache on the inside of my left knee which is the norm.  I wish that would go away.  I hadn't had a fast day for awhile so I decided I'd try one today.  I ran miles 3&4 in 6:10 & 6:02.  I then changed into my running sandals and welcomed the 1-2 minute rest.  Ran 1 mile in the sandals.

Time 56:22,  Mile avg. - 6:47

Morning run, temp. 50'

Perfect temperature for a run.  My legs were a little sore from yesterdays run and I should probably have made this an easy recovery run but I really don't like going easy.

Time 43:44,  Mile avg. - 7:17

Noon run, mostly cloudy, some rain, windy, temp. 62'

The first mile is always the hardest, aches and pains need to get worked out and my running form doesn't feel right.  1 mile in sandals.

Time 62:37,  Mile avg. - 7:33

Morning, partly sunny, temp. 55'

Ran 8.05 solo then came home and picked up Dallas and did 6.5.

Time 1:53:37,  Mile avg. - 7:50 

Noon run, partly sunny, temp. 72'

Getting ready for a fun WBR weekend.  Our team had a 5AM start time but I thought there was about a 50% chance we'd bump up against the holding times so I requested a time between 5:30AM and 6:30AM.  They gave our team a 2PM start time which is a 9 hour difference.  The team mates weren't to happy about that. 

One mile in sandals

Time 61:04,  Mile avg. - 7:22

Noon run, sunny, temp. 72'

Ran mile 3 and 4 at 5:59 pace and the others at marathon pace.  The legs seem ready for ragnar.

Time 56:03,  Mile avg. - 6:45

Morning run, nice full moon, temp 60'

Took it ease, letting the legs rest a little.

Time 37:25,  Mile avg. - 8:03

The South Jordan Slackers had another successful Wastach Back Relay!  Around 29 hours 20 minutes.  We started Friday at 10AM and finished Saturday at 3:20PM.  I'm on a great team of neighbors and we have a lot of fun.

I had leg 3 and my awesome running son Dallas had Leg 4.  After the fiirst 2 legs Dallas had 58 kills and I had 54.  However, my last leg was 7.7 miles and Dallas's was only 3.8 miles.  Dallas added 49 kills to get to 107 total but I was able to get 62 kills to get to 116.  Dallas never got passed but I did get pass once.

I did have to finish the last 4 miles of leg 25.  Andrea's knee just wouldn't keep going.  We had fun eating, running, trying to sleep, going to cabins, playing ping pong, riding scooters etc...   

Leg 3 - 5.58 Miles, Mile avg. - 6:30    Elev Gain 233

Leg 15 - 5.04 Miles, Mile avg. - 6:42    Elev Gain 56

Leg 25 - 4 Miles, Mile avg. - 7:08   Elev Gain 55

Leg 27 - 7.68 Miles, Mile avg. - 6:56   Elev Gain 616, Loss 730, Net -114

Total Time 2:31:48,  Mile avg. - 6:49

Team came in 190th out of 1,005 teams (top 19%).  Ultra Teams excluded.

Team came in 135 out of 823 mixed teams (top 17%). 

Morning run, temp 57'

Time 34:48,  Mile Avg. - 7:39

On Trek with our Stake about 20 miles east of Evanston WY.  Got up around 5:45 and took a easy 2 mile jog before people started waking up.  We only pushed handcarts for 4 miles and got done about 12:30pm.  The kids had solo time at 2PM and I decided to climb a nearby mountain.  It went up 400 feet in .4 miles and it felt great to get to the top and have an amazing view of the area.  I ran down the peak and up to another and back to camp which ended up being about 2 miles. 

Noon run, sunny, temp 80'

Ran on the Jordan River path and the water was the highest I've seen it. 

Time 61:41,  Mile avg. - 7:29

Noon run, sunny, windy, temp. 90'

I decided to run mile four fast hoping to get under six minutes.  The two enemies were heat and wind.  I thought I could out battle them and get the mile under six minutes.  At the halfway point of the mile I was just under six but then I started losing it and could only pull out a 6:02.

Time 60:53,  Mile avg. - 7:21

Noon run, sunny, temp 75'

Forgot my running clothes yesterday so I didn't run, so today I decided I'd do a faster run and add and extra mile.

Time 67:14,  Mile avg. - 7:09

Noon run, sunny, temp 77'

Nice day for a run. 

Time 64:11,  Mile avg. - 7:44

Hiked Mt. Olympus with Dallas and a few In-laws.  After a quarter mile me and Dallas decided to take off and jog what we could.  It is a 4,000 foot climb in 3.5 miles.  Very steep.  We jogged alot of the first 2 miles then it was just fast hiking from there.  We made it up well over an hour sooner than the others.  Then me and Dallas jogged the last 3 miles back down arriving 45 minutes before the rest of the group.

Now my quads are aching.  Not use to climbing so quickly.

Morning run, cloudy, temp. 78'

Ran with Dallas.  He got a side ache after about 1.5 miles.  I'm guessing fasting and not eating well didn't help him.  I'm guessing most of his side aches come from eating habits and possibly dehydration. 

Time 41:00.  mile avg. - 8:12

Noon run, sunny, temp. 82'

Nice day on the river path.

Time 61:11,  Mile Avg - 7:23

Noon run, cloudy, muggy, temp. 77'

To busy to run yesterday so I added a few miles onto todays run. 

Time 77:19,  Mile avg. - 7:37

Morning run, temp. 65'

Sun came up half way through the run.  A nice blue sky day.  I was hoping to get closer to a 7 minute average but I wasn't to be so I just settled into what felt right.

Time 1:44:55,  Mile avg. - 7:30

Noon run, sunny, temp. 83'

I decided I'd run 6 miles and try to avg. under 7 min. miles.  After the first mile in 7:22 I wasn't sure if I was going to be able to do it, but then the body kicked in and started working better.

Time 40:50,  Mile avg. - 6:49

Noon run, partly sunny, temp 79'

I had negative splits for the run.  Suprising I didn't bog down near the end of the run.  I'd like to have more runs like that.  Last mile the fastest in 7:00.  Now that I'm thinking about it I took an Excedrin right before I left cause I could feel a headache coming on.  That's to bad, my run was drug inspired.

Time 74:51,  Mile avg. - 7:27

Noon run, 1 mile rain, 3 miles clouds, 4 miles sun,  temp. 80'

Time 64:52,  Mile avg. - 7:49

Thursday I backpacked 10 miles in the Unita Mtns with my sons scout group.  Friday hiked 6 miles and backpacked 4.  Saturday we backpacked back to camp 6 miles and I jogged the last couple then I jogged back to the slowest group for about 3 miles of jogging for the day.

The lakes and snowcapped mountains were beautiful.  Unfortunately on the second day as I was jumping a small stream my lower back got tweaked and is still aching a little. 

Yesterday my back was acting up so I didn't run.  I woke up last night and the back was really hurting, probably slept on it wrong so I took a few IBP's.  It felt ok in the morning so I went jogging with Dallas since I'm taking a two day Staycation.  We parked by Memory Grove and headed up the canyon onto the Bonnivelle shoreline trail.

Morning run on the treadmill.

Back still a little unhappy.

First mile in 7:45, then 6:40, then 5:50

Noon run, sunny, temp 85'

Other than an annoying little back ache I felt pretty good.  I need to start training a little better and get more miles in if I'm going to have a chance at going sub 3 in a couple of months at the SGM.

Time 58:18,  Mile avg. - 7:02

Morning run, temp. 69'

I'm considering doing the 10K on July 25th but I wanted to get a long run in so I did it this morning, getting up at 4AM, to give me time to recover by race date. 

After waking up I chugged 32 oz of powerade and took off with a banana in hand.  Around the second mile I ate the banana.  With 2 mile left I finally got to take off the head lamp.  It was nice to get home.  I was thirsty.

Time 1:42:21,  Mile avg. - 7:19

Morning run, temp 70'

It took me a several tries to get a blister on the inside of my left pinky toe wrapped up so it wouldn't hurt much while running.  I did an easy run cause my pinky toe kinda hurt and I'm running the Des News 10K on Monday.

Time 42:30,  Mile avg. - 7:57

Dallas and I got up at 4:30am and I ate a half of banana and a little yougart with it.  Got a powerade and between me and Dallas we drank it before the start of the race.  The race started at 6:05 and we got their at 5:25.  We headed to the started and took advantage of the no lines at the porta potties.  Very soon after there were big lines.

It was 75' and cloudy at the start of the race.  Much warmer than I like it but at least the sun didn't hit us the last couple of miles of the race because of cloud cover. 

I thought I was in similar condition to last year but I'm a year older so I didn't know if I could beat my time or not.  Also last year after heel pounding the race with big strides my knees were aching really bad after the race and then I developed a bad case of tenditis.  This year I've been focused on landing flat footed and running soft down the hills.  I don't feel like I run as fast down hill but I feel it causes less injury.  Mission accomplished, the knees were totally fine after the race.

Results below compared to 2010.

YR2010	YR2011	+ or -
5:27	5:37	:10
5:27	5:33	:16
5:55	5:53	:14
5:56	5:54	:12
5:50	5:55	:17
6:18	6:02	:01
1:29	1:18	(:10)
36:22	36:12

I ran a near perfect race as far as I can tell.  With a mile left I was hurting but my legs were still doing fine.  With about a half a mile left my legs started burning so I knew I had run near perfect.  I ran hard the last mile but I didn't speed up much at the end cause my legs were getting a little wobbly.

I got 2nd of 52.  Last year I got 4th of 95.  Having it on a Monday this year instead of a Saturday like last year must have decreased the field size.

Dallas got a 42:53.  8th out of 43 in the 12-14 age group.  He ran well but about half way into the race his stomach started aching and he was very glad to find a porta potty near the finish. 

Noon run, sunny, windy, temp. 87'

My quads were a little sore from yesterdays run.  I hope some easy miles don't make them feel worse.

Time 65:49,  Mile avg. - 7:56

Noon run, sunny, temp. 87'

Legs were still feeling the effects of running a 10K Monday but better than yesterday.

Time 75:39,  Mile avg. - 7:34

Noon run, sunny, temp. 85'

Time 71:21,  Mile avg. - 7:28

Morning run, temp. 68'

I wonder if I'm doing to much this week after the 10K on Monday.  Will it make me stronger for the SGM if I run on legs that are not very fresh?  Who knows, but I did get my long run in for the week so I can go camping tonight.

Time 1:46.23,  Mile avg. - 7:36

Morning run, temp. 65'

Got up early to do a quick slow jog before we hit the lake boating.  I want to get a few 50 milers in before the SGM.

Noon run, mostly cloudy, 70% humidity, temp. 74'

My brain was feeling tired but I knew my body had rested enough.  After about a half mile I started feeling better.  I was getting afraid I'd have to call the wambulance. I then set out my game plan for the run of 1 mile fast and the entire run under 7 minute mile avg.  I ran the 6th mile in 5:54 and the next two in 6:40.  My stomach got a little upset for some reason during the fast mile.  Probably just old age.

Time 57:00,  Mile avg. - 6:53

Noon run, sunny, temp. 80'

Little more humidity than normal.  After every mile I quickened the pace until Garmin would say I was averaging under 5 min. miles which would usually take about .08 - .10 miles. 

Time 66:40,  Mile avg. - 7:22

Noon run, partly sunny, humid, temp. 80'

I remembered why I don't do speed workouts like yesterday, it gives me tendon-bum-itis.  Took it easier today hoping the itis will chill.

Time 66:35,  Mile avg. - 7:42

Noon run, Sunny, temp. 82'

Did some easy strides after each mile until Garmin said I was going under 6 min. avg.

Time 61:47,  Mile avg. - 7:27

Noon run, sunny, temp. 83'

Another nice day on the Jordan river path.  Did some sub 6 strides.

Time 64:15,  Mile avg. - 7:21

Morning run, temp. 65'

The sun came up with only 6 miles to go.  I started out easier with four miles of the first nine in over 8 minutes.  I wanted to push the last 5 down hill miles at marathon pace or better.  I was very pleased that by body let me run well the last 5 miles with an average of 6:22. 

Time 1:41:42,  Mile avg. - 7:16 

Noon run, sunny, temp. 89'

I felt pretty good so I made today a speed day. 

Time 39:57,  Mile avg. - 6:40

Noon run, sunny, temp 87'

Nice run with a few sub 6 strides.

Time 65:23,  Mile avg. - 7:27

Morning run, temp. 60'

Wanted to get some miles in knowing I'm not going to run on Friday so I went long today.

Time 1:46:52,  Mile avg. - 7:38

Noon run, sunny, temp. 88'

Just got in enought miles to hit 50 for the week with Saturdays half marathon.  The SGM is the real focus.  Did 6 sub 6 strides.

Time 64:35,  Mile avg. - 7:47

Woke up at 3:40AM  I thought the race started at 6:30am not 7:00am.  Oh well, I arrived plenty early to get my bib and find the potty.  My son Dallas and my Sister-in-Law Jamie were also racing.  Dallas has been training with the High School cross country team.  Jamie's longest run was 3.5 miles.

The start was fairly cool.  Maybe 55'.  I like it cool.  The race director honked his horn and we were off.  My hands were cool for the first 3-4 miles then the temperature slowly started rising.  I felt I was moving at a fairly fast pace and was wondering if I'd be able to hold it the entire race.  There was a group of about 5 of us within about 25 yards of each other with Mary Ann usually leading the way and Jeff L. and Mikal E. in the mix.  We were in places 6-10.  We all traded places as we went through water stations and as we felt better or worse.    

As we got near to the end positions finally took place.  At about mile 10 Mikal E. held on to 6th place for the rest of the race.  I ended up in 7th and for the first time passed Mary Ann at about mile 11, she took 8th with Jeff L taking 9th.

I got first in my age division and 2nd place in the masters division.

Provo River 1/2 Marathon					Fire Yr
YR2000	YR2001	YR2004	YR2005	YR2006	YR2008	YR2009	YR2011
5:28	5:35	5:58	6:35	6:25	5:48	6:18	6:03
5:46	5:45	5:52	6:29	6:26	6:04	6:17	6:07
6:18	6:13	5:52	6:24	6:28	6:25	6:23	6:07
5:57	6:07	6:01	6:36	6:28	6:05	6:14	5:56
6:19	6:07	6:05	6:39	6:28	6:40	6:39	6:24
6:19	6:06	6:00	6:28	6:44	6:43	6:29	6:16
6:20	6:02	6:58	6:55	7:07	6:25	6:47	6:57
6:16	6:00	5:54	6:32	6:18	6:34	6:48	6:45
6:16	6:16	5:45	6:32	6:18	6:49	6:29	6:12
6:16	6:00	6:01	6:33	6:36	6:22	6:15	6:08
5:50	5:44	6:08	6:42	6:23	6:19	6:36	6:14
5:57	6:02	6:08	6:34	6:20	6:44	6:34	6:19
5:35	6:00	5:27	6:06	6:21	6:43	6:15	6:07
0:25	0:28	0:27	0:32	0:39	1:13	0:25	0:35
1:19.02	1:18.25	1:18.36	1:25.37	1:25.01	1:24.55	1:24.28	1:22.10

Dallas did well for his 1st half marathon with a 1:41 getting 4th of 10 in the 18 and under age division being only 14. Jamie suffered through the last 5 miles with a 2:15.  My wife actually came to the finish line, mostly to see her son do his first half.

Noon run, sunny, temp. 83'

I was pleased that my legs were still working.  Both my quads were a little sore but thats about it.  I'll keep it on the easy side for a few more days until they feel all better.

Time 63:35,  Mile avg. - 7:40

Noon run, sunny, temp 82'

Another day getting the legs ready for the SGM.

Time 1:05:13,  Mile avg. - 7:25

Noon run, sunny, temp. 85'

I was feeling old and figured it'd be a slow day but after a half a mile I was feeling much better.  Did 8 sub 5:45 strides.

Time 61:55,  Mile avg. - 7:26

Noon run, sunny, temp. 86'

My stupid ball of my little toe is hurting.  I've been feeling it for the past few days but never while I was running until today.  I wear a few different running shoes, I'm wondering if one of them rubs it wrong or my shoes are to narrow or if it's just from overuse?  I hate injuries.

Did 8 sub 5:45 mile strides.

Time 63:56,  Mile avg. - 7:16

Morning run, temp. 69'

Partly cloudy kept in to much heat.  Stupid left ball of little toe still hurting.

Time 1:52:45,  Mile Avg. - 7:31

Morning run, temp 63'

Ran up Ephraim canyon from my In-Laws home.  The 1st 2 miles gain 200 feet and the next 4 miles gain 1,600 feet.  I ran the 1st half in 62:15 and the second half in 40:45.  The canyon was beautiful as usual.  Ran into Andy Russel on my way back.  He's going to run the SOJO marathon and try one more time for Boston.

Time 1:43:00,  Mile avg. - 8:35

Dallas ran his 1st cross country race and took 12th in the JV race out of just over 100.   It was near 3 miles and he ran a 18:09. 

Noon run, sunny, temp. 90'

Half way through I soaked my shirt and got a drink, felt good.  Did 8 sub 5:30 strides.

Time 6:02:03,  Mile avg. - 7:26

Noon run, Sunny, Temp. 88'

After soaking my shirt in the drinking fountain at mile about mile 1.5 I ran a fast mile in 5:48.  I also did 6 sub 5:30 strides.

Time 64:56,  Mile avg. - 7:23

Noon run, sunny, temp. 91'

Did 8 sub 5:30 surges.

Time 61:45,  Mile avg. - 7:24

Noon run, moslty sunny, breezy, temp. 92'

I was feeling pretty good so I decided to do 3 miles in 6:30 or less.  I averaged 6:22 for miles 3-5 with miles 3 & 4 being wind aided. 

Time 60:54,  Mile avg. - 6:55

Morning run, temp 70+

Did a quick 3.5 mile loop, warmed up, came home and soaked my shirt and headed back out for a 14 mile loop.  Had the sun the last 5 miles.

Time 2:08:47,  Mile avg. - 7:22

Noon run, sunny, temp. 82'

The legs felt recovered but yesterday and today I've had to make too many trips to the potty.  I figured I'd be ok for a run because there is an outhouse every two mile on my route and because I didn't think there was anything left to worry about.  My stomach felt funny the first 5 miles then it actually started feeling better the last half. 

Nice to have the temperature down some from last week even though it is still to warm.

Time 76:34,  Mile avg. - 6:58

Noon run, sunny, temp. 83'

Another fine day on the path.  Did 8 sub 5:15 strides.

Time, 64:03,  Mile avg. - 7:07

Noon run, sunny, windy, temp. 90'

I'm hoping that was the last 90' run for the year.  I could feel the tendon-bum-itis acting up a bit. I guess it didn't like the strides yesterday.

I ran 250 miles this month which is the most miles I've ever run in a month. I ran the final 250th mile in sub 7 in honor of the high mileage.  Hope the injuries will stay away.  It seems like I have a few past injuries that are always just waiting to flare up.

Time 74:24,  Mile avg. - 7:27

Noon run, sunny, temp. 81'

I was feeling a little out of gas but decided to do miles 3&4 fast.  I did them in 6:12 avg.  It was hard and I thought I'd pretty much die out and run some really easy miles after, however, after running hard the easy running doesn't seem so bad and I actually felt ok and made better time than I thought I would the last 6 miles.

Time 72:24,  Mile avg. - 7:15 

Noon run, sunny, temp. 75'

I felt like I've over done it a little this week so I took it nice and easy.  I'd much rather run at a faster pace.  I feel like I'm wasting my time, but hopefully it was a wise decision.

Time 50:50,  Mile avg. - 8:29

Early Morning run, temp 55'

Nice temperature for the run by It was all in the dark with a headlamp except for the last 2 miles.  When I could finally see without the headlamp I decided to pick the pace up and push it in harder.  I still felt just a touch run down.  Maybe waking up at 4:30am doesn't help.

Time 1:44:35,  Mile avg. - 7:28

Morning run, temp. 64'

Drove up to Butterfield Canyon and did 2 down 5 up and 3 down.  The final 3 miles I did in 6:01 average.  I'm finally doing a little down hill running in preparation of the SGM down hills.  I could tell I need alot more downhill work before the SGM.  The elevation change at Butterfield was about 900 feet.  I then drove home and thought I'd run with Dallas but he actually got up out of bed on his own and went jogging before I got home.  After that nice 20 minute rest I went 7.65 more out and around Daybreak.

Time 2:08.44,  Mile avg. - 7:18

Noon run, moslty sunny, temp. 78'

Everything seemed a bit creaky so I took it easy. 

Time 49:47,  Mile avg. - 7:47

Noon run, sunny, temp. 75'

Liking the cooler temperatures.  I thought today would be another slow day but I started feeling good after I got warmed up.  Did 8 sub 5:30 strides.

Time 65:27,  Mile avg. - 7:14

Noon run, sunny, temp. 78'

Just puttin in the miles in hopes of a good SGM.

Time 74:02,  Mile avg. - 7:24

Noon run, sunny, temp. 80'

Easy run before tomorrows longer run.

Time 30:12,  Mile avg. - 7:33

Morning run, temp. 58'

I ran up and down the lower part of butterfield canyon twice.  I parked in the middle so I could get a few drinks.  On the 6 miles that are all down hill with about a 200 foot drop per mile I ran those around marathon pace and averaged 6:22. 

Most weekly miles for the year at 65.  Now maybe I can taper a little for SG.

Time 2:15:47,  Mile avg. - 7:33

Noon run, sunny, temp. 72'

Good day, not to much lingering soarness.

Did 9 sub 6 strides

Time 73:21,  Mile avg. - 7:20

Noon run, sunny, temp 74'

After a mile I was feeling good so I decided to do mile 3 fast.  I did it in 5:42.  Then after 5 miles I was still ahead of the 7 minute man by 10 seconds so I decided I wouldn't let him pass me the rest of the way.  I ran the last 4 miles in 6:39 avg.

Mentally I'm ready to quit training and run the SGM.

Time 61:25,  Mile avg. - 6:50

Noon run, sunny, temp. 75'

Did 8 sub 5:30 strides.  On the last couple of strides I could feel the tendon-bum-itis flaring up.  Also, my planter fasciitis is acting up a bit.  I need the marathon to hurry and get here before I fall apart.

Time 73:31,  Mile avg. - 7:21

Noon run, sunny, temp. 73'

I must have wore my self out the last few days.  So today was a recovery day, but I'm not sure how you can recover running nine miles.

Time 69:51,  Mile avg. - 7:46

Noon run, partly sunny, temp. 71'

Legs felt a little better today than yesterday.  I'm guessing doing 4 easy today will have them ready for tomorrow mornings half marathon. 

Time 31:44,  Mile avg. - 7:56

Sandy Firestation Half marathon.  Sunny, temps between 55-60.

Last year they had this run but it was 18 miles and it made it by 5 firestations.  This year they changed it to a half marathon and the race only went by two firestations.

Race morning was near perftect temperatures and zero wind.  There were only a few people at the start that I thought may be able to beat me.  There were only about 60 people in the race.  As the race started a guy named Tom Perry that looked near my age or slighty older than me took off.  I let him get about 15 yards ahead of me after only a quarter mile and then I decided I wouldn't let him go at least for a few miles.  Tom and I were by ourselves the whole race.  A few times the first 5 miles I considered letting him go because I didn't want to over do it before the SGM.  But I just couldn't let him go knowing that I was staying with him.  Finally after about 6 miles I could tell he was finally slowing down just a bit and it felt much better and I started getting some confidence that I could win the race.  We ran side by side alot of the time.

I stayed with Tom until 1.5 miles left in the race were the course is level and down hill and then I decided to put him away.  I think I won by about 50 seconds.

YR2011
6:17		half level half down
6:55	13:12	Up hill
7:28	20:40	Up hill
6:27	27:07	mostly down
6:25	33:32	easy down
6:32	40:04	easy down
6:46	46:50	easy down
6:47	53:37	easy down
6:30	60:07	Down hill
7:03	67:10	mostly up
7:44	74:54	Up hill
6:36	81:30	mostly level
5:45	87:15	Down hill
0:32	87:47	level
1:27.47

Mile avg. - 6:42

Noon run, sunny, temp. 75'

I was thinking I'd just run 6 today because I ran a half Saturday and it's taper time but it was a nice day and I was feeling pretty good so I did 10 instead. 

I'm hoping I can run the SGM in the same mile avg. as I just did the Half.  SG is down hill and the half started and finished in the same location with 2 big hills in the race.  Wondering if the down hill full marathon will be enough to let me go the same pace as a flat half marathon.

Time 74:36,  Mile avg. - 7:28  

Noon run, sunny, temp. 73'

Love these nice days on the path.  Did 5 sub 5:30 strides.

Time 44:36,  Mile avg.  - 7:26

Noon, sunny, temp. 73'

Pushed it a little to get kinda near to some marathon pace miles.

Time 73:28,  Mile avg. - 7:21

Morning run, Temp. 53'

Ran the Temple hill a few times to get some hill work in.  Did the downhill portion at marathon pace.

Time 44:18,  Mile avg. - 7:22

Morning run, temp. 55'

Usually I have to wear a long sleeve shirt sometime before the SGM but not this year.  On my run today there were 4 miles that averaged about a 200 foot drop each.  I ran those four hard at a 6:07 average.

Time 1:26:38,  Mile avg. - 7:13