EXTREME MAKEOVER 2012

Met up with Michelle and Mac and did some speed work.  The weather was great, I actually over dressed.  I usually wait for Michelle to post and then I will copy and paste what she writes, but her watch wasn't set for the first 5 repeats so I have to post some of the workout.  

     Pace         

1   6:14              9     5:58              

2   6:35              10   5:23                             

3   5:49              11    5:40                  

4   5:40              12    5:41                 

5   6:03              13    5:34            

6   5:50              14     5:56                  

7   5:59               15    5:42                   

8    5:45              16    5:29                

                            17  ?????? Michelle thought that we needed to do an extra one?!?!?

Michelle if you want distance and pace on the recoveries let me know!

8 easy miles this morning.  It was a bit chilly to start, but then I warmed up by mile 3.  Body feel great, however I can tell that I have some work to do.  I hope that my speed comes back quick. 

Same 8 miles as yesterday, but at a quicker pace.  The roads had a skiff of snow on them, but luckily it wasn't slick.  See ya tomorrow!

Out the door at 5 am again.  I wanted to only run 7 miles so I ran out to the base of Harry's Hill and was going to turn left and run pretty little road, however I decided to turn right and run .5 up Harry's Hill.  .5 takes you to the steepest part of the hill and then the next .3 is not as steep.  I ran pretty strong up the hill, but it was a lot easier coming down.  Felt ok today?  I will need a lot of luck tomorrow on the tempo run!!!  Pace has been dropping each day and I feel better everyday too.

Today was another 5 am morning.  I missed yesterday's 5 mile tempo run with Michelle because I got stuck out in Vernal due to weather so I didn't make it home until 11:30 yesterday.  I decided that I would do the tempo today and see how I could do.  Today I turned 33 so I thought I would try and run under 33 minutes.  I know that the guys in St. George go out and run the age in miles, but I didn't feel like going and running to Nephi!  I know that it seems like an easy task to go and run 5 miles under 33 min, but with my running over the last 3 months it seemed impossible.  Last year at this time I was running half marathons at an average pace of 6:19, so this would have been easy last year.  I ran into Payson on Canal Rd for a mile and then stretched and then ran back into Salem on Canal Rd and made the 5 mile square loop and then cooled down for 1 mile back to the house.

Splits

Mile 1 - 6:29

Mile 2 - 6:27

Mile 3 - 6:25

Mile 4 - 6:28 (this mile has a slight incline for about .25)

Mile 5 - 6:11

Average Pace 6:24 - Running Time 32:00.64 

I am very happy with today's tempo run, I really think that with some good miles each week I will be back to where I was in October before to long.  This workout felt hard but not throw up hard.  I felt like I could have ran faster or longer at this pace.  I think that the cold weather slows a person down a little too.  So I ran 5 miles under my age, so goal accomplished!!!!   

Today I drove out to Osborne Corner and ran two loops around the golf course.  I ran the first 5 miles at a pretty good pace, stopped at the truck and grabbed a drink and then ran the course backwards.  I dropped the pace slightly on the next 5 and it was feeling great until mile 8.75.  I started to get a sharp pain on the outside of my right knee.  It continued the rest of the way and when I got home I could not move my leg without any pain.  It is still sore, but feeling better.  I don't know what the problem is, but I hope it starts feeling better soon.

Judging by the weight you can tell that I had a great birthday!  I didn't run yesterday, I let my knee have a rest.  I met up with Michelle for a 6 mile tempo today.  Her target I believe was 6:28-6:38.  I knew that she was capable of beating that target pace, but we wanted to make sure that we didn't crash at the end.  We ran an out and back course on Canal Road.  Her watched died on the warm up and mine was about dead, I was glad that it made it to the turn around.  We started out a little quick, but I knew that we could hold that pace for the whole run.  My knee didn't hurt at all, until I left Michelle and ran home.  I was less than .5 miles from my home and it started hurting.  I really need to take some meds and stretch my I.T. band real good.  I also think that 7-8 miles is my max miles for now.  I need to build up my base again, before I go crank out some major miles.  The good thing is that it doesn't hurt until 10 miles.

splits

6:27

6:25

6:24

6:25

6:23

my watch died at mile 5.67, but our overall pace was at 6:23.  I know that we didn't die off after that, I think that we maintained that or less.  I felt really good on this run, especially between 4-6.  Hope to continue to train and run these hard runs.

No running since tuesday!  I have had some leg problems.  My I.T. band has been hurting on my right leg.  Then I started to get a rash on my right leg as well.  It itches real bad, and my leg has actually swollen up a little bit.  I went to the dermatologist and totally stumped him, so today I went to my Dr. and he gave me some good meds, it has already started to look better.  The pains have gone away, so I think that I will try running again on Saturday.  I surely can't go to Hawaii with a rash on my leg!  Weird I know!

No running again today.  My leg looks a lot better, so I am for sure going running tomorrow with my beautiful lovely wife.  I got a sitter so that we can both go.  My plan is to stay just enough behind her so that I can watch her cute bum the whole 20 miles! Maybe that was a little to much information???

Ran with Kellie this morning.  We ran out past Osborne Corner and then back home.  It was a good run.  She is in better shape than she thinks.  We passed Mack and Beth and that was about all the runners that we ran into today.  We did get a late start.  My knee started to stiffen up at mile 6, think that it was because we stopped for a drink.  I also think that the cold weather has something to do with it?  The swelling in my leg is gone and the rash is gone too.  We averaged an 8:39 pace for 10 miles

Got out tonight right after dinner.  It was either then or never, so out the door I went.  Ran the usual 5 mile square.  No pain in my knee at all.  I really stretched before and after and it felt great the whole time.  Now after tomorrow that might be a different story!!!!!  Be sure to check in tomorrow for hopefully a successful workout!!!!

Met up with Michelle and Mac today.  Early 5 am start and I was glad that I was actually the first one there.  Usually Michelle is already doing laps, so I was glad to be there early.  Plan was to do 4x2000 repeats and then 3x200 repeats.  This was a new workout for me and I really like it until the last 400 of the last repeat.  I really liked the 200's, they went by fast and I like the track because it is nice and soft.

2000 Splits

7:50/6:18 pace

7:44/6:14 pace

7:40/6:11 pace

7:39/6:10 pace

200 splits

35 sec

35 sec

35 sec

Finished with a good cool down back to canal rd.  And then headed home for a hot bath and a protein shake.  Michelle walked an extra .5, but I live ,5 from the school so I am calling my miles the same as her.  Really didn't want to add them up.  She is running strong and I love "cherry picking" off of her schedule and coach.  Good trade for me coming out and running with her when I can. 

When I got home I gave my oldest boy a shotgun for his birthday.  It was my first gun that I got so I passed it on down. 

No workout today, I spent the day in Roosevelt working.

Ran with Michelle and several others this morning.  We warmed up for 3 miles and then started out 7x3:00 min repeats.  They went very well.  I actually felt strong through all of them.

Splits

Distance      Pace

1- .52           5:45

     2:00 min rest

2- .49            6:07 (good uphill)

3- .53            5:42

4- .48            6:16 (uphill the whole way!!)

5- .51              5:55

6- .50              6:02

7- I will have to look at Michelle's blog, I didn't get #7??

Finished right at Osborne Corner and then jogged back to the Stake Center.  Great workout today.  Great running partner's.

 

Got back from Hawaii on Sunday and then had to go out to Roosevelt to bid some work on Monday.  I got back in Salem around 6:15 and had just enough time to get on the treadmill and run some miles.  I did run a few times while on vacation but it was kind of hard to run on a treadmill on a cruise ship.  Glad to be home, but I miss the nice Hawaiian weather.

Ran 5 miles on the treadmill tonight.  Vacation weight is coming off rather quickly, and that is a good thing!!!!  I have a feeling that this year will be kind of sketchy on the training.  Work is going to be busy, not busy like we have a lot of work.  Busy trying to get work.  I hope that when the weather turns work will get better, and that running will become easier.

6 miles tonight after work.  The weather was perfect.  I ran up to the mailboxes and then back home on canal road.  I ran into a guy named Jeff L and ran about a mile with him.  Very nice to chat with someone new.  Still feeling hefty from the cruise!!!!

You know that it is bad when you have to set the alarm to get out of bed and go running at 7:00 am.  Well it went off and I still almost didn't get out of bed.  I finally managed to get out of the house.  I ran my normal 8 mile route with Harry's Hill thrown in the mix!!  I ran the last 3 miles between 6:32 and 6:17.  Felt good, but still needing to loose some major weight!

LEft the house @ 9:15 pm and ran into Payson and then back to Salem on SR-198.  Great run, I felt good the entire run.  It was warm, I actually was aboe to run in shorts and a long sleeve t-shirt.

Met up with Michelle and ran 1 mile repeats.  There was going to be more of us, but we were the only ones dumb enough to show up to do these sill things.  It went actually better than I had planned with my lack of running over the last 3 months.  I was able to keep up with her for 4 of them and then on #5 I fell a little behind and ran a 6:03, and then on #6 I fell way behind on the last lap and finished it in 6:09.  My lungs and breathing felt great, but my legs were thrashed.  The good thing is that my knee didn't hurt at all.

Splits

5:58

5:59

5:58

5:56

6:03

6:09 

Glad when it was finally over! 

Left the house @ 6:30 with Kellie and the Heidi's I ran .5 with them and then I headed out around the golf course.  I ran into a lot of runners.  The weather was awesome, it did get a little chilly around the golf course but for the most part it felt great.  I stopped at Osborne's at had a drink and a roctane.  This was the first GU that I have had since November.  I made my loop around the golf course and was hoping to see Kellie and the Heidi's again but never did.  I felt really good today, my ave pace was probably faster that what it should be, but I really felt good.  This is also the furthest that I have ran since November and I was really nervous about my knee, but.......NO PAIN at all!  However my legs were very tired up snowboarding later that day!!

Was going to meet up with Rich and Michelle and do some 800's but as I was backing out of my driveway I got a text from Rich and he canceled on us.  So therefore Michelle ran closer to home and I went my different way as well.  I ran into Payson and then back home on the Highway past the hospital.  Good run, but I was way overdressed.  

Ran 5 miles in the hotel gym!  Luckily they were nice treadmills and the tv's were great too.  I was the only one in there and that was nice too.  It was still to cold to run outside in Elko!  But I will be home tonight so hopefull get in a good run tomorrow.

Ran with Rich this morning.  We went out towards the SF Ball Park and then back to Salem via the River Bottoms.  Legs were sore today, I really need some new shoes.  I guess that I will have to wait until the 18th.  That is the soonest that Steve can get them to me.

Ran 5 mile square in the afternoon.  The weather is awesome right now.  I felt ok for running in the afternoon, I would rather run ion the mornings but I can't get my butt out of bed.

I left the house at 9:15 pm and ran over to S.F. to my parents house.  It is exactly 8 miles from my house the theirs.  I felt really good on this run, I think that as I keep on loosing my winter weight that I should get back to where I was last summer pretty quick. (I hope).... I was able to average 7:09 pace for this run and it felt easy.  My dad was kind enough to drive me home.

Left the house in the evening again and wanted to run 5 miles.  I wanted it to be some what tough so I ran 2.5 miles up Loafer Cyn and then back to the house.  I was able to run an 8:11 pace up and then ended up averaging a 7:35 for the entire 5 miles.  I hope that the tempo run goes good tomorrow.

Met up with Michelle, Travis, Mack and Aubrey in SF and we ran out to mile 7 of the SF half course.  The plan was to run 5 miles at a 6:20 pace.  I was not feeling up to running fast at all.  My legs have felt so heavy lately.  We started and Michelle and Travis had a slight lead on me, I was feeling comfortable at the pace that I was running.  I seem to run  better when I start out slower and then I can finish strong.  Travis and Michelle were running good, I was thinking about throwing in the towel at mile 3.  My stomach was not feeling good, but I hung in there and thought ok I will go to mile 4 and then stop.  They had a good lead on me now, and I was thinking to myself, I don't think that I have lost that much of my speed, but I think that I have lost a lot of desire to want to run fast.  Kind of like Ricky Bobby (JK)  So if someone wants to come and put a cougar in my car let me know....ha ha.  I decided to stop being a whimp so I dropped the hammer and passed Michelle with about .5 to go.  I caught Travis about .3 to go and then we finished together.  Michelle passed us, because her watch read that we stopped to early by about 70'?  So I guess that she won the race...jk  

Splits

1-6:18

2-6:19

3-6:28

4-6:24

5-6:02

total time-31:31.43 (6:18 ave)

Ran kind of late today!  But it was sooooo nice to get out and run at 9:30 am.  I met up with Rich and we ran out into Lakeshore and back into SF.  It seemed like we covered a lot of ground for only running 16 miles.  The only problem with running out in farm country is that there are a lot of DOGS!  We had to stop and walk just to make sure that they were nice dogs!!  Luckily no bites today.  Legs felt awesome today!  I never really felt fatigued at all!  We averaged a 7:27 pace and it felt good!

Got out the door and ran into Payson, and then up towards Elk Ridge.  I got on the Highline Canal Road, which is dirt and ran back into Salem and home.  It was a great run, things are starting to feel normal again.  I hope that by the Ogden half I am close where I was at last year.  Boston will be a nice long run for me, I will be running with Kellie so I am very excited!  I can't wait to cross the finish line with her!  Not a lot of husbands and wives can say that!

ave pace 7:06

Met up with Steve K, Michelle L and Travis for some 1200's on the track.  I don't have my watch near me right now, but I think that the goal was 5:45-5:50 pace.  I know that we hit that on every one that we did.  I almost bailed on the last one #6, but I decided to go for it and I actually ran that one pretty strong!  Glad when we were finally done.  Didn't get much time to cool down, had to hurry home!

I was going to meet Rich at 6:00 am, but he text and said that he was not feeling good so I was out the door at 6:15 and by myself.  I tried out the new Brooks today, and I absolutely loved them!  They are  a bit bright, but man I have never put on pair of shoes and ran 18 miles.  They are a great shoe.  I was feeling really good today!  The first 4 miles were a little sluggish, but then things just started to click.  I ran from 7.5 to 13.5 at 6:52 and then met up Clay at Osbornes and ran back to Salem with him.  Ave pace through 13.5 was 7:07, and then final ave pace for 18 ended up at 7:18. It was good finishing with Clay, he ran really strong and I was glad that I could finally run some miles with him.  I never felt tired or fatigued, I hope that I don't pay for it later today.  Now if I can drop some lbs, I will be a little happier.  Not to much maybe 5!!!

Ran down to the track in Salem, so that my son could practice the 400 M run for his track meet in May.  He did an awesome job.  First attempt 1:59, 2nd 1:50, 3rd 1:40 and then the last one he raced his mom and he whooped her....1:34.  I was amazed at how well he did.  I ran one for fun and came in at 1:09.  It was a fun family Home Evening.

Ran down canal rd and then up Harry's Hill and then up to the Woodland Hills mailboxes.  Good pace up Harry's, but it was a butt kicker!  

Went over to my parent's house and worked out on his rowing machine and eliptical.  LEgs really needed a break.  Looking forward to another 18 mile run this Saturday!

Left the house this morning @ 6:00 with Rich.  We almost bagged the run because of the snow and wind.  But.....we decided to head out west and and the brave the river bottoms last.  The plan was to run 18, but we decided to bag the 3 miles around the golf course.  The windmills at the mouth of Spanish Fork Cyn were spinning fast so that means  BIG TIME WIND!  We stopped at Osborne's and grabbed a drink and then headed back to my house.  It was a good run and glad that we got in 15.  

Finally drug my sorry butt out of bed and got out the door.  I ran out 3 miles and back.  The wind coming back home was really bad, but I still managed a good pace.  Things are starting to feel better, I just need to lose some more lbs!

5 treadmill miles today!  Kellie left the house and I was awake so down I went!  I hate that darn thing but it really wasn't that bad.  Glad I ran because the night got busy!

Left the house and ran out 4 miles out and back.  The weather was great, I was a little over dressed but I really needed to sweat some lbs off so I was ok with being hot!  Pace felt really good today.

Ran down in St George today.  Kellie and I got up and ran with Dan and Lori.  We started at the top of Snow Cyn and ran down to Ivan"s and then finished back over by Sunbrooke.  Great weather adn great company!

Ran a good race today considering the course and my fitness level.  I went out real easy and then finally got into the race at about mile 3.5.  The course turned hard from there until 5.5.  I was glad to get the time that I got and I hope that I will continue to get faster every week.  

Michelle's coach gave her mile repeats, 5-6 with 800 m rest, 5:50-6:03 pace. Since last time we stayed just under 6:00 for 6 repeats, I thought I would try 5 and just try to be 6:00 to 6:03.

Here's what Michelle has to say to tax season: 1-5:51, 2-5:50, 3-5:47, 4-5:46, 5-5:42. :P I am so thrilled!!! I thought after the first one was faster than I was planning, that I would pay for irrational exuberance, but it turns out I was ok. The last one was the hardest, but all the splits were good. Never had a quarter slower than 88.

Ok, totally FAILED to mention that Tyler did the workout with me, helped push the pace, and took the outside of the 1 lane the whole time, so he did 5x1.05 miles, or something to that effect. The workout wouldn't have been the same without him.

*****COPIED AND MADE TO FIT MY BLOG******

Boston Marathon.  Ran with my wife!!!

This morning I ran out to Powerhouse Rd and Back.  It was a beautiful morning, long sleeves and shorts!  Today's run felt awesome, I kept a pretty good pace the whole time.  I stopped and talked to Pat L for about 10 minutes and then finished the run back to my house.  I love spring weather!

Met up with Michelle and Travis and ran 5 1000 M with a 200 M rest.  The plan was to do them at a 6:00 pace.  Michelle has a race on Sat so she needed to go easy.  We ran them on the Salem track, which was very nice.  I ran down to the track for my warm up and then ended up doing 2 more on the track.  After the workout Travis and Michelle ran me back home.  Fun workout it went by really fast, and the 200 M rest really hurt after the first 2!!!

splits

1   3:45

2   3:44

3   3:41

4   3:43

5   3:37 

Almost didn't go run this morning because of the wind. It was blowing so hard, but I decided as long as it wasn't cold that I would go for it. Luckily it wasn't cold, I was going to go 8 but only had time for 6.5 I tried focusing on my form on the way back with the head wind. I hate running in the wind, but I think that it can be easier if your form is right. Ran out to dairy road and then back home.

 Kellie's Boston Report...I was to lazy to write one, so I am borrowing hers!

 http://kellies.fastrunningblog.com/blog-04-19-2010.html

Went to St George to watch my bro in law (who is on this blog johnh) in the ironman!  This was so fun to watch!  I really want to complete one someday!  Kellie says not right away but maybe in 7 years!  I was able to run out and find him on his bike at mile 22 and then we watched him throughout the day!  We had a blast and I cant wait to go and watch next year.

Ran 10 miles to with rich today!  I was feeling good and then about mile 8 I got  a pain in my left knee, right under the knee cap.  It is pretty sore, it seems to happen around mile 8 lately.  It never hurt during Boston or before, it might be from running on the track???  I am going to lay low this week and run only 5-6 miles and then try 13 on Sat and then hopefully I can run Ogden half ok on the 15th.

Got home from work and had time to get a quick ride in on the bike.  I rode 9.5 miles which included going up Harry's Hill and and then down Woodland Hills Dr.  My knee never hurt one time and it actually doesn't feel to bad tonight.  I am going to bike all this week and mostly all of next and hopefully be able to run the half next Saturday???

Went out for the first time on a road bike.  It was so much fun and my knee felt great.  I will try and run on Tuesday and if I have pain I will go get a cortisone shot.  I will ride the bike a lot this summer and run 3-4 days a week.  I went 15 miles and it took 42 minutes.

So this had been a really weird year for me.  It started out with me doing P90X over the winter and then I started running pretty hard in the spring and I injured me knee just after running Boston with Kellie.  I got a cortisone shot 2 days before Ogden Half and ran with Kellie again with no knee pain. I thought that I was out of the woods until I ran a 20 miler on the 2th of July and at mile 12 the knee pain was back.  I tried running for a couple of weeks and the pain would not go away.  I decided to go to a physical therapist and let him diagnose the problem.  I did get another cortisone shot around the end of July and that didn't help at all.  My IT band was the problem and I was told no running only biking and swimming.  Thanks to a really good friend he gave me his old road bike.  I quickly turned into a biker.  Riding 80+ miles a week and trying to stay fit somehow.  My PT told me that I needed to run at least a 12 miler pain free before I could run the marathon with Kellie.  So last week I went out and ran 13.5 with no pain!!!  I was so excited but very nervous that my knee would hold out for 26.2 miles????

The morning of the race I just had to go to the elite area and wish all of my friends luck and take advantage of the short bathroom lines.  I then went and found Kellie and Heidi and then hurried and got in line for the race to start.  It was really weird to be back that far and see so many people!  I loved how everyone was so talkative and upbeat compared to the front of the race!  Everyone is so serious at the front!!!  I do like the back for that reason but I don't like dodging people after you cross the start line.

I stayed with Kellie for the entire race.  I did have several thoughts of taking off but I didn't want to leave my PREGO wife alone and I really had nothing to prove.  I couldn't PR and I really want my knee to get better so I decided to obey the Dr's orders.  Kellie and Hedi ran great through 7 and then at Veyo Hedi pulled away from us but was not to far ahead of us.  I know that Kellie hates uphill so I knew that she would make some time back up on the downhill, but I really didn't push her at all because she is PREGO and I wanted her to feel good.  We hit the half point and I was so excited that my knee was holding together.  Kellie was doing great and was on target for a sub 3:40 which is great for being 15 weeks prego.  She ran great through 18 and then had a little emotional breakdown but after we hit the misters she was fine again.  I was making sure that she drank alot of water and that she was taking her gu's.  She again was surprising me how well she was running.  We were passing people like crazy, I knew for sure that we would break 3:40!  When we hit 24 she took a really long water break and then quickly came to me and said that she was going to pass out!!!!  She fell against me and I caught her and walked her over to the sidewalk.  She laid right down and really didn't move!  After about 2 minutes I told her that she was DONE!!!  She said NO!  Just then a nice girl came over and brought us a cold coke.  Kellie drank it and then stood right up and wanted to run again.  SO mile 25 was a 13:40 and then at mile 25 we had some good walk breaks.  She was not going to quit!  I kept asking her if her stomach hurt or any other parts of her body besides her legs and she assured me NO!  We hit the last turn to the finish where our boys were standing waiting for us.  Kellie and I ran to them and gave then hugs and kisses and again Kellie had a little breakdown!!!  We told then by and finished the race!  We saw....well I should say I saw a lot of people cheering for us the last .2 miles.  I was so glad that me knee didn't hurt, and that my wife and unborn child had finished the race...I got Kellie to the grass and sat her down and then proceeded to get her whatever she wanted to eat.  She had a few more breakdowns and then quickly pulled it together and chatted her way back to reality!!!

I have really enjoyed this year of running with Kellie.  I ran Boston, Ogden Half, Ragnar and St George with her.  I ran the Salem Days 5k with her and my son and then ran the Payson 5k and a scout fundraiser with my son.  He has turned into quite the little runner!  I only ran one race this year for time and it was in January and it was only a 5k!  I learned a lot about what running really is and how it is different for everybody!  I hope to be able to PR again someday in a marathon but I really look forward to watching my boys grow up and hopefully run a marathon again with my wife someday!  I look forward to biking in some road races and training smarter so that I can run for a long time.  I had a blast this weekend, it was so nice not worrying about a certain "time" for the marathon.  Friday night before the race we had so much fun with Scott and Kelli and Brandon.  I have not laughed that hard in a long time.  Congratulations to everyone for finishing "THE HOTTEST MARATHON".  I look forward to seeing all of you at some races this year. 

Went to the gym tonight and did 4 miles on the bike and then 3 miles on the treadmill.  Legs felt great but I really hate the treadmill!  I then did several weights on the legs, and then did some stretching.  I hope to have a good winter so that I can have a good painters half.  Hopefully work will slow down after next Thursday and I can get some good morning miles and some good biking miles in the day time.

Went to the gym tonight and biked for 6.2 and then ran for 6.2 on the treadmill.  It sure feels nice to run again.  I hope to get out Saturday for at least 8-9 miles.  After next Thursday is over work should slow down a bit and then I can get out in the mornings again.

Felt good to get out and run in the morning.  Wanted to go 9 but was short on time so I only got in 8 miles.  The temps are perfect, I wish that we would have had this weather last week for the marathon.

Got out after Kellie and Heidi and ran up to the mail boxes in Woodland Hills and then back down Woodland Hills Dr, which is a good downhill until Salem Canal Dr.  I took it pretty easy on the way to the mail boxes and then on the way down I tried to stay around 6:45 trying not to pound the knee to bad.  When I hit mile 5 I wanted to see if I could run a 6:00 min mile.  The last time I ran this fast was on the 26th of July.  I started the first .25 around 6:11 and then was able to hold the last .75 at 5:57.  I wasn't totally tired at the end and I felt like I had some more in the tank!  But really just wanted to see how everything felt.  I hope to run more now that my bid has been turned in, unfortunately I don't find out if I got the job until Nov 4th!

Ran up to the mail boxes again.  This time it was via Woodland Hills Dr.  The road is steeper if you go this way, with less downhill so you dont tear your knees up.  I took the uphill at a good steady pace and then ran the flat and downhill at about the same.  It was a nice quiet morning once I hit the mailboxes.  The traffic coming down Woodland Hills Dr was annoying, it is not fun running uphill with all of those bright lights shining in your eyes.  Running down Loafer Dr, I wanted to just walk and enjoy the quiet and the night view of the valley.  Feels good to get out and run again, I need to string together a few good days and really see how the knee reacts.

see ya tomorrow

Went to the gym around 8:20 and rode the bike for 6 miles and then ran for 5 miles.  I wanted to lift weights but I was way to sweaty to sit down on any peice of machine!

Had to go and look at a job in Heber so I took advantage of being up there and went and ran the trail that goes along Deer Creek.  We ran 6.5 out and then back.  It was good to run with Dan.  The weather was 30 degrees when we started but once the sun came out we were stripping clothes!  Well just shirts!  No pain and the knee is feeling great!

Got out on the bike today, rode around West Mountain with a guy in the ward.  He really kicked my trash today.  We finished in 2:05.  THis is not my fastest 40 miler, but I have not been on the bike for a long time

Run felt good today!  It started out kind of cold, but after 2 miles I shed the pants and just ran in shorts and long sleeve shirt.  Hope to start stringing a couple of day together, get some consistent running in before Painters.

Ran to the gym last night and did some leg weights and then ran and biked, then ran home after that. I really wanted to keep running when I left the gym but just didnt have the time. Knee is still feeling better. Hopefully I can start some speed work next week :)

Went to St George yesterday with the scouts and we stayed at our house.  We did baptism's for the dead last night and then this morning we got up and rode the Green Valley Loop trail.  It was a blast, we had a couple of breakdowns but for the most part the bikes ran great.  We only had one wreck and it was in the last 5 feet of the trail.  The boy only had a few scrapes.

Left the house at 5:30 and made it about .25 away from the house and ran into Michelle and Mack so I ran into Payson and back with them and then went home so that Kellie could go run, but the weather had turned bad so she went to the gym instead.  Maybe try some speed work tomorrow????

Got up early and did some speed work in rain/snow!  This is the first time since July 25th that I have done any speed work and it isn't really anything to brag about but I have to take baby steps.  I did 10x1 min on 1 min off. So a total of 20 minutes, average pace for the whole 3.07 miles was 6:30.  When I got home I iced the knee just to be careful and then stretched and rolled the leg.

Got out the door before Kellie and the Heidi's went and only got in 5 miles.  Legs felt great today and I hope to get out everyday this week.!

Got out this afternoon for a quick 6.2 mile run.  I ran up Elk Ridge Dr and then back down Loafer Cyn.  Legs felt good, the downhill kind of sucked but for the most part I am liking the NO PAIN RUNS!

Total tome 44:45

Met up with Rich and Travis this morning.  I really have missed running with Richa nd Travis, they are always fun to run with.  We met in SF and ran through the River Bottoms and then behind the Krishna Temple and then back through SF to the church.  It was a good  run, I can tell the legs are taking a little longer to get use to these longer runs.  We clipped along at a pretty good pace.  WE finished at 11.65 miles, normally  I would round that up to 12, but I am starting not to be so anal about that kind of stuff.  Great run and cant wait to run with these guys again.

Went to the gym this morning!  I didn't run last week at all.  I have a cold that is kicking my butt, and I really didnt feel like running this morning, but I needed to do something.  I felt really good a on the TM, ran just under a 7:30 pace for 5 miles.  Last mile was a little quck but I just wanted to test the legs.

Went to the gym again this morning and ran.  I really think that running outside makes me sick in the winter so I will hold out on outside running for the long runs.  I wanted to do some speed today so I ran 2 miles warm up and then did a 5k tempo.  I wanted to be around 20 minutes.  My actual time was 19:40, and I felt really good so there was some left in the tank.  Plan is to do 7 tomorrow and then 8 on Thursday and then 9 on Friday and hopefully 10-13 on Saturday.  Knee has felt great so far!!!

Went to the gym again this morning, the roads were solid ice and the temp was 12.  I ran 2 easy miles @ 7:42 and then ran 4 miles alternating between flat and 4% incline @ a 7:30 pace and then ran one more mile @ a 7:19.  Knee is still feeling great, no sign of any pain!!  

Went to the gym with Kellie this morning.  We both were not in the mood to run outside with the running group in the cold weather.  I started out with a 2 mile warm up and then started a 5 mile tempo run.  I started at a 6:40 pace for the first 2 miles and then 2 miles at 6:30 and then the last mile I sped up every .25.  I also would run at a 3% incline the last .25 of every mile.  This was a good workout and I was sweating real bad, luckily no one came and ran beside me.  Planning on 9 tomorrow and at least 10-13 on Saturday.   I hope the temps go up a little because I just cant run that long on the treadmill!  

HAPPY THANKSGIVING TO EVERYONE!!!

Left the house this morning @ 9:45 and ran out to Osborne's Corner and back.  The weather was a little brisk but by the time I hit Powerhouse Rd it was warm.  I passed Clay on Canal Rd, it was good to see him out running.  The pace felt good today, I really enjoyed listening to the iPod and the scenery!

ave pace 7:15

Met up and ran with "thee" most famous running couple from Spanish Fork...Tom and Kim.  It was great to see a lot of the running group this morning.  It has been a while since I ran with that group.  We got to the bottom of heart break and Kim decided that she would tempo to bishop's.  She clipped along at a great pace.  We waited there for the others and then ran out to Osborne's for a drink.  Tom and I ran on the new trail that runs along the SF River, it will be great when it is complete.  We saw about 15 head of deer, they were not scared at all.  Finished back at the church and headed home to get ready for the BYU football game.  Great Saturday run with great people!

5 miles this morning in 4" of snow!  IT was a great morning for a run, it was so quiet and the snow made everything so bright.  Knee is still feeling good, so I hope for a good month of December so that I can hopefully have a good half in January!

Was planning on going to the gym, but when I woke up to some fresh snow I just had to run outside.  Kellie was going after me so I only had time to get in 5.2 miles again.  Hope to do some speed work tomorrow!!!  Knee is fine, but my back is a little tight!

Didn't run all week because my back has been killing me, but after 3 trips to the chiro I finally felt like running.  I dressed to warm and probably should have only ran 8-10 miles because after 10 I was ready to be done.  I hope that I can string together some good weeks of running between now and the end of January.

Left the house before Kellie this morning and ran 5 mile square.  Kind of kept the pace easy today, because  I am going to attempt some speed tomorrow.  Nothing to exciting, other than I did see 3 shooting stars today :)

I actually felt really good today on this workout.  It wasnt a really hard speed day but it felt just right.  Slowly but surely I will hopefully get back to 100%

Met up with Travis and Michelle this morning for a little tempo run.  We warmed up a bit and then started the tempo run.  I thought that I would be around a 6:40-6:45 pace for the 25 min tempo.  I was surprised at how good I felt today on this run.  I was not really breathing hard and I felt like I could have gone a lot faster.  Michelle and Travis ran great too.  It was hard to breathe the temps were around 9F-14F.  My eye lashes kept on freezing together.  It was a fun run and I hope that I can keep on training with these guys!

ave pace for 3.81 mile 6:34

Met up with Steve, Logan, Clyde, Dave and Aaron this morning.  Talk about intimidating!!!  I knew that it was going to be a hard morning when we started off the first 3 miles @ a 7:11 average pace and they still wanted to do a tempo run!!! OUCH!?!?!?  We stretched for a bit and then started the tempo, I had no idea where I even was or what route that were running I knew that I wouldn't keep up I just wanted to keep at least one of then in sight.  Luckily Steve was running with no shirt on so i could see a white body occasionaly under a street light.  Those guys took off like bullets, I can't believe how fast they are!!!  I havent ran real fast for a long time and I really wanted to test the lungs.  Mile 1 was a 6:12, mile 3 6:18 good uphill climb on this mile and then finally the 3rd mile was a 6:07.  Steve was waiting for me at mile 3 and I was glad to be done with the tempo.  Logan, Clyde and Aaron ran close to 8 miles at around a 5:40 pace WOW!!!  They ran back to Steve and I and then we all finished back at Clyde's house.  The last 8 we averaged a 7:35 pace and so today was a real test for me.  I felt really good, but I know that I will pay for it tomorrow!!!  I wish that I could run with these guys more, they are all strong runners!

Planned on going 5-6 miles before Kellie had to go to the doctor, but I ran into my brother down by the pond and we chatted for a bit, so I only had time to run 4 miles.  It was a good 4 miles though!!!

Met up with Michelle and waited for Travis but he was a no show, he actually showed late and then couldn't find us on the road.  We looked for him for about 5 minutes, but we never crossed paths.  Ran out to Osborne and then started the 1 min on 1 min off speed.  Pace was supposed to be around 6:00-6:10 but we ended up going faster on every one but one which was uphill.  Legs and back felt good during the run and even after so that is a good sign.

Met up with Travis this morning for a cold, snowy, windy, slushy run...it really wasn't to bad until we turned back to the east to run back to the church.  The snow was blowing right into our faces for the last 4 miles.  It was good to finally get back to the truck, I am glad that we got out and now hopefully the roads are clear for a tempo run tomorrow.

ave pace 8:10

I am calling these easy miles, just because the pace was right at 8:00 min miles.  But the conditions felt like we were running 7's the whole time.  I was going to meet Travis at 7:00 am , but when he didn't show after 10 min I text him and actually got him out of bed.  I was willing to wait today, because I had no work and was not in a hurry and I really needed the company today.  The roads were slick,  icy, slushy you name it we ran in it.  We were suppose to tempo for 30 min today, but obviously chose not too.  It was a rough ten miles, but no falls so that is a good thing, and I am glad that I didn't have to run on the dread mill!