Phantom

10.5 including 800m in 2:34

5.5 with the dog

10.5 including 2.5 mile tempo in14:30 down the canyon trail.

9.25 easy with the dog.

5.5 easy very slow miles

9.0 easy miles felt kind of blaaaaaaa.

5.5 before dinner. not a bad run all things considered. pace was well into the 7's which is not the usual for me lately.

10.25  including a 2.5 mile tempo on the canyon trail.  Tempo was 13:56.  splits 5:32, 11:18. felt pretty good and good improvement over last week.

6.25 with my daughter in the jogger. pretty slow going but got it done.

10.25  miles in 76:00 nice easy pace

5.5 nice and easy

11.5 easy miles with the dog this morning.

5.5 with the dog.  had a little time after work but had to run faster than usual(low 7's on the run) i am usually closer to 8's on most of my runs.   small tempo tomorrow if things work out.

8 miles total. 2.5 mile tempo on canyon trail started .25mile further up so i could stop at the new bridge near Sunroc.  first half mile of the tempo had alot of snow and i was running into the wind most of the way but i still hit some decent times. mile 1-5:30,2-11:08, total time 13:58

8.5 in the late afternoon. got caught in some falling snow but nothing i couldn't handle.

9.0 with the dog. We have had a lot of snow the past 2 days but it was beautiful this afternoon.  A pretty slow run.  Felt tired, probably from playing church ball this morning.

5.5 with the dog. didn't want to run but once i got going i felt ok.  everything feels heavy but don't have any weight to lose so i will just have to deal with it.  maybe thats why i like down hill races.

10.25 total.  2.75 mile tempo. eased into it with 1:31 @ .25, 4:21 @ .75, then 10:01 & 15:25 to finish it.  last mile was a 5:24. a good little work out.  Groin and upper thigh especially on right side really got tight towards the end????

6.0 mile in the slush/snow.

7.0 easy with the dog.

10.25 easy miles (1:20:30)

8.5 total. did a 2.5 tempo just tried to run really relaxed so the times were slower than usual but still not a bad little workout. Went 5:50, 11:40, & total time of 14:27.

.5 back and forth to the church

10.25 total. did 3 mile tempo at a very comfortable 6:00 pace

10.25 total.  3.0 mile tempo in 17:30 splits were very consistent and didn't feel like i was working too hard.  I would like to eventually stretch these tempos out  to where they last for closer to an hour but we will see.  I am going for quality over quantity i guess.

10.5 easy miles

7 total.  5.5 miles easy then stopped at the track to do some 400m repeats.  Just wanted to get the legs turning over good, goal pace was 1:15.  I did 5x400 all at 1:15 except one at 1:14.  Rest time was about 1 minute.  I figure if I want speed in my legs i have to start somewhere.  a good workout to build from.

11.5 this morning.  dropped to marathon pace for 3 miles(7:00) nice to get the miles in but as slow as i go it makes for a longish run.total time 1:28:30

5 miles with the dog. not sure why i even went out and ran cause i had already played b-ball this morning.  Basketball seemed to cause my hip/abs to be tight.  The right side hip has been a little touchy for quite some time now.  overall a pretty solid week of running for me and the time of year that it is.

6.1--waited till later in the day and i didn't really feel like going.  It was supposed to be a tempo run day.  Anyways, i just live 200yrds from the CHS track so i went there figuring that if at any time i wanted to bail i could  and would be close to home.  warmed up then did a 5k track tempo.(5:52,11:47, total time 18:19)then a cool down.  I felt pretty good the pace was on the easy side of hard for most of the laps).  At least it was an honest tempo with no down hill to aid me.

8.75 with the dog.  felt decent for a while but then my legs crashed.  wasn't running fast either so i don't know what it was.

5x400m @1:13-1:14,  rather than suffering though another i opted for 2x200m @33seconds

3 miles with the dog.  The good news is that i have been busy working, the bad news is that it has been a week since i last ran.  body probably needed the  rest but i hope to get back on a decent training schedule again.  The snowy weather hasn't helped either.

2.0--had time to get a few miles in after work  Need to start cranking up the training again.

5.0 easy miles with the dog.

3 with the dog.  Just put one foot in front of the other.

6 easy miles in the dark, with the dog.

6.25 easy miles after the snow storm.  for some reason i just don't have any energy.  I can't help but think that my body is deficient in something.  Maybe iron or something.  if only we had an in and out burger close by.

5.5 miles new road to sunset canyon. marked of a mile stretch of path for future workouts.

6 (+-)miles with the dog at 10:30pm.  best run in a very long time.  felt smooth and light on my feet.  40:27 for the run and ran a little faster on the way back. temp. was 35 F and it felt like summer.

5.5 miles.  They were slow but i wouldn't say they were easy.  Just didn't have any energy.  total opposite of last nights run.

8 miles via the new road by walmart and back.  Hit a mile on the pathway at 5:15 going out,  hit the same mile coming back in 6:00.  I found out that it is mostly up hill going back towards walmart.  felt ok but i need to get the miles back up to really get things going good.

5.5 with the dog this morning. nice morning for a run.

 3.0 pm.  went to the track with the family.  kids were supposed to run some laps but they would rather play.  guess maybe i'm the only runner in the family.

7.0 with the dog this morning.  I think i even managed to beat the 8:00 guy.

5.5 am. with the dog

3.0 in the AM

3.0 in the PM

7.0 before supper.  decent run just ran easy(8:00pace)

6.5 miles.  Not sure what is up but i just felt horrible.  My wife could have kept up with me i was going so slow.  Can you even count double digit(00:00) pace as running?

5.5 with the dog.PM.

5.5 down in LV.  felt like #$%&#$$@@^**(%$

9.0 in LV.  felt better today.  decided to get some fast miles in no matter what.  threw a mile in at 5:27 and then another in 5:09.  weather was great and in is nice down here.  these faster miles didn't feel too difficult so that  is good.

5.5 miles this morning.  Great kite flying weather, unfortunately i was trying to run.

3.1 had time for a quick short run.

AM 5.5 this morning with the dog.  27 F legs and body felt golden.

PM  7.25 1mile up canyon trial(5:54) starting at the mile marker near the canyon park bridge.

                2.5 mile down the canyon trail(14:30)

5 with the dog

3.1  didn't want to go out but forced myself.  just kept it short and easy.  I really don't see myself getting my weekly mileage past 40 but we will see.  Pretty much every run is torture.  I am not injured but just feel run down, from what, i do not know.

5 with the dog before bed.

7.5 total.  including 1mile up canyon trail @6:00pace

2.0 mile mini tempo down trail to main st. Mile 1 5:26,  Mile 2 5:34 (total time  11:00 min )

5.5 solid run, can't complain.

4.0 with the dog late at night.  should have felt rested but no such luck. 36:00(no joke)

3.1 just felt like a little run this morning.

5.5 this morning.  A very solid run at a lot faster pace than usual.  a good start to the week.

6.75  early this morning.

7.25 total. canyon trail tempo. 1 mile @6:05 up the trail into the wind. 2.5 down with a little tail wind. first .25(1:28) then 5:29, 5:25, and last .25 in 1:25.  Total Time 13:47.  

tail wind was a factor but i really felt pretty good.

5.5 with the dog after work. pretty easy run.

3.1 with the dog.  barely broke a sweat but hay it is sunday so i took it really easy.

5.5 this morning with the dog.  Work has been killing me this week so running hasn't been as easy to fit in.

5.5 in the cool morning air.  Even got snowed on just a little. crazy weather for this time of year.

              did 1 mile up the canyon trial in 6:03.

8.5 total.

 1mile up canyon trail(5:51) then jogged another .25 before starting into a tempo down the trail

3mile tempo (17:02) 5:31, 5:46, 5:44  felt ok but had a slight headwind from the north.  Last half mile was tough but a good run to have in the bank.

 Helped as a volunteer at the Iron Man bike check in. Might try that someday.  It was fun to be around the racers.  I am planning to watch some of it tomorrow.

3.0 with the dog, wanted more but couldn't fit it in.

7.5 after work.  felt pretty good to begin with but not so good at the end.  I worked pretty hard today and didn't do a good job of stopping to eat and refuel so i think my energy level was pretty low.

6.75 total.  track workout with Garrett

1600m 5:18

2 x 800m 2:36, 2:35

4 x 400m 1:13, 1:12, 1:11, 1:11

Did better than I thought I would.  Garrett smoked me on all of them.  He is in great shape but I already knew that going into the workout.  It helps to have someone pull you along.

5.5 easy

10.1 started running toward kannaraville and had my wife pick me up on the way to S.G.  Ran into a terrible head wind and after about 7 miles i was ready to be done so i slowed down and coasted until my wife showed up.  Ran after lunch and ended up getting a little to much sun on my arms.

5.5 this morning.  really didn't feel like going out but i went anyways and i survived.

4 with the dog before bed.

3 am

3pm

11.5 total.  I so did not want to go running but alas I went.  I needed to go longish and get a faster workout in for the week so i threw 3 miles tempo in the middle.(17:27) fastest mile 5:43.  Glad I ran but it is so hard to get out the door.

9.25 easy with the dog.  pace was slow as usual but it was a decent run.

5.5 easy with the dog.

3 mile loop warm up--Track workout---then a 3 mile cool down.

Track workout went as follows:

1600m      5:20

1200m      3:57

800m        2:38

4x400m     1:12, 1:16, 1:13, 1:14

work out went about as well as I hoped it would.  The hardest part was talking myself into just starting the workout.  It is just hard to want to do speed workouts when most of my other running is at 8-9:00 pace.  I guess I need to try and get my pace down a little on one of my regular runs so that i am working all the gears just a little.

8.1 with the dog.  slow(8:30)pace.  I'll take it, wasn't expecting anything more.

3.1 with the dog in the wind.  kept it short so as to not get too many miles this week.

10.25 after work.  Ave pace about 7:00 with several a little faster.

3.0 with the dog before bed.

Track workout with Garrett.

1600m         5:28

2X 800m     2:38, 2:40

4X400m      1:16, 1:14, 1:11, 1:13

we had to deal with a pretty good wind so all in all a solid workout.

3.4 with the dog in the late evening.  felt surprisingly light on my feet.  We'll see what tomorrow  brings.

11.5 total. Total time--1:24:00 wanted to throw in some faster miles(6:00) on the second half.  

 ended up with 17:26 for the 3miles.  Still felt like I wasn't pushing all that hard so I must have been feeling good.

10.25 AM  No watch, no time just ran slow and easy.  The first 5 I just wanted to be done, then I got into a better flow.  Stopped to do push ups, and 5 times to do pull ups on the new pull up bars.  Was out there for nearly 2 hours just poking along.  A good start to the week.  Weather is absolutely beautiful.

3.1 in the AM with the dog.

5.5 with the dog.  Should have felt pretty good but not so...  School has been pretty intense but I think I am starting to get settled in.  Now I am faced with very little time to get my mileage in for the week.  I will just try to get a quality long run tomorrow with a tempo section mixed in.

14.2 Got a late start this morning and it was getting warm.  Headed up the canyon trail to the start of the USG 5k.  Goals today were to go long(not more than 15, and get a good tempo in)

When I started my tempo back down the canyon I had already ran over 7 miles and was hot and tired.  My effort level was high but times were not great.  Hit mile 1 at 5:35 and 2 miles at 11:30 so already slowing down.  Had to stop for a quick drink during the 3rd mile.  Those last 2 miles were tough.  finished with a 23:35 for the 4 mile tempo.  Basically crawled back home, stopping at every water hole I could think of.

3.1 with the dog.  Felt like a Monday.

3.1

went to the track just wanting to get a few faster miles.  Did 1600m in 5:22, 800m in 2:42. I could tell that my legs are still tired from Saturday.  I just kind of coasted the last 100m of the 800m so the time was a little slow.

It seems like it takes me  several days to really recover from a hard workout.  Looking forward to having a decent performances this week in the summer games.  No, PR's in the forecast but hopefully just solid races.

5.0 with the dog.  Still waiting for my legs to come back to life.

2.0 is all I had time for.  

Summer Games 10k 34:14.9

splits as follows:  5:26, 5:22, 5:38, 5:37, 5:44, 5:34, :53

I wasn't expecting PR performance but I thought I could have a solid race.  My mileage is 1/2 of what it was last year and last year I had been running races prior to this one.  I am happy with my time and it is nice to finally jump back into a race.

Summer Games 5k  16:21.1

splits as follows:  5:14, 5:25, 5:15, :27

Ran in 5th most of the way before picking off a couple of young high school kids.  Once again I was pleased with my time.  Just grateful to still be able to run, compete and enjoy it.

3.1 with the dog. just letting the legs come back a little.

7.0 miles early this morning.  felt pretty sluggish.

7.0 this morning.  8:00 min. pace so I was "really moving" today.

15.1 miles this morning.  Ran up to mile 2 of the USG 10K then back down.  I really didn't want to go out this morning let alone do a long run but I figured I better just put in the time on my feet.  nothing really fast but I did hit a couple down the canyon that were 7:ish.  Total time 2:02:00.  started slow this week but finished strong.

3.5 at the track with my family.

5.5 before bed.  Felt really rested as I would have expected.  ran 7:00 pace ave.  Have not ran that fast on that particular loop in a year or two.

 3.1 this morning.

Utah Summer Games Track

800m  2:16.75

5000m   18:48.72

Utah Summer Games Track

3000m steeplechase 11:26.15

 1500m  4:50.89

3.1 this morning

3.0 this afternoon

4 at the track.

5.5 with the dog this morning.  finally got up and out the door for a morning run.

3 LV

5.5 with the dog.  wanted to sleep in but instead went sleep running.

2.5 at the track with the family

11.5   94:00 just took it nice and easy.  Got a late start so it was starting to warm up a little.

7.25 total.  3x1600m with Garrett and Greg.  Went 5:27, 5:26, 5:27 jogged 800m rest between each one.

3.1 in the AM

13 early this morning.  Nothing good to say about this run.  Took me 2 hrs and felt like a death march.  

.25 this morning. Was going to do 3 but I only went down the block and back.  No gas in the tank.

 4.75 with the dog before bed.  Just felt drained took me about 50 minutes.  I should feel well rested but don't.

5.5 this morning including a few fast 100m burst and 2 400m @ 5:30 pace just to get things moving for tomorrows race.  I had hoped for a better week of training but I just felt really Blah all week.  

Didn't know what to expect in this race and I guess you could say expectations were not very high.  I was not at all nervous about the race and just hoped to run solid.  When it was all over I was pleased with the results.  I ran solid and felt really good from the start and finished strong.  Considering that Clyde and Logan were there and Clyde was in my age group, I ran 3rd overall and 2nd in my age division.  I knew they were going to have there own little race going on up front.

I don't have the mileage base that I should have right now but this race shows that I still have some positive things going for me especially when my body is rested.

 Splits were: 5:18, 5:32, 5:31, 5:45, 5:53, 5:58, and :03 for the last few steps.  I had the course at 6.03 so it was definitely short like usual.

Road the bike up to the reservoir  and back in the after noon to finish off the day.  body feels better than after last years race. 

3.1 this morning.  Achilles feels really good, better than it has in weeks.  As for the rest of the body, it is a little sore but not really any substantial difference from every other day last week even when I wasn't running.  

5.5 late in the evening.

7.0 total

2x3200m on track (12:04, 12:02) 800 jog rest.

Legs are still feeling the effects of last weekend.  Calves really tightened up.  It is good to get a decent work out in.

3.1 AM

3.1 PM

17.7 Headed out the door at 5:30am.  Left the garmin at home but wore a reg. watch.  Kept the run just around the town where I already know all the mileage because of my years of pounding the pavement.  Ran out to fiddlers via side roads then did my fiddlers loop twice before head back via main street.  Turned up the canyon trail for some more mileage.  Ran into the 2G's, Garrett and Greg, and chatted for a few minutes.  I guess we were all out doing our own thing.  

Ran back down the trail to the Bicentennial park and then up 300west to my house.  Also stopped and talked to another local runner named Adam.  I met him at the USG Track meet.  He does Triathlons. 

I was 3:10:00 total time and 2:48:00 of actual running. Covered 17.7 miles so I was going pretty slow.  I felt the same(wiped out) at mile 5 as I did at the end.  It is good to have a long one in the bank.  I will just keep doing what I can and we will see what comes at STG.

3.1 in the AM.  

3.1 in the AM with the dog.  something bigger and better planned for tomorrow.

10.0 at the track in the AM. Warmed up then

did 5000Meter in 18:45, then jogged 3laps

3200Meters in 11:55, then jogged 2 laps

1600Meters in 5:49 then cool down

Walked 2 miles with my wife.

5.5 this morning with the dog.

19.5 early this morning.  tried to keep the pace a little more honest.  total time was 2:35:00 and I threw in some miles at sub 7 pace mostly on the down hill sections.  Got rained on the last several miles which was nice.  

 170.2 lbs when I left the house and 164.6 lbs when I returned.  drank 32 oz of fluid during the run and that was really all I wanted.  I did have to go pee 3 times in the first 10 miles so I was well hydrated.

Legs were pretty tired toward the end but overall a good long run to have in the bank.

5.5 miles with the dog this morning.

.5 with my girls at the track

3.1 in the AM.

11.0 miles total

Warmed up 1.5 then jumped into a track workout

5000meter 18:52,   3200meter 12:07,   3200meter 12:06

jogged slow 600meters rest(approx. 5 min rest).  It was a little bit windy and I felt a little sluggish, but overall a decent workout.  Did one mile more this week than last week  I will just keep trying to build each week.

Poured cement starting at 6:30 am and was on then run until 9:00pm so no run today. Probably need the rest anyways.

20.45 early this morning.( 2:40:31)  Ran pretty much all over town N,S,E,W.  Just under 8:00min pace so a solid run for me.  Camping tonight so I opted to get the long run done today and I am glad to have it done and in the books, plus now I have an extra day of rest/recovery before next weeks harder mid-week workout.

1.5 with the dog at the track.  Had a great time at Calf Creek Falls Friday and Saturday.  Hiked about 6 miles total.

Discovered that the Cedar High Track is getting a new surface so that will be nice.

5.5 with the dog.  Slow, Slow, Slow.

14.1 total

West view loop clockwise with a few small additions to accommodate the tempo section.

2 mile warm up.  Started my tempo up near the top of greens lake drive.  I wanted to run hard for close to an hour and in a perfect world I would have like to cover 10 miles.  I ended up doing 9 miles in 56:06 so average pace of 6:14.

Considering that I didn't even feel like running this morning it went well.  Most of the down hill seemed to be during the first half and the second half was definitely tough.  I didn't take water so I planned to get a drink at the preschool on the north end of west view drive.  I was pretty much over heating by that time so it was nice to finally get some fluid at the end of the tempo.  Made my way home and then up the mountain to cut fire wood and work all day.

Slowest mile =6:39, Fastest mile =5:58

3 with the dog this morning.  

Ugly.  wanted to run more later in the day but never really had time.  Probably good that I didn't.  I think rest is the order of most days for me lately.

3.0 This morning with the dog.  I think I am stuck in a rut right now.  I had better get out of it by tomorrow morning because I really need to do a decent workout tomorrow to keep things rolling.

Started college classes yesterday so I will be have to drop some of my other activities.  I guess I will drop work first, then running in a month or so.  SGM can't come soon enough.  So many things can go bad between now and SGM and some"things" have already started heading in a bad direction.  Just gotta hang on a little longer.

Drove up the canyon then ran a mile warm up up about 1.2 past the start of the USG 10K.  Started my tempo down the canyon.  I felt surprisingly fresh today.  Finished my tempo out by canyon view middle school.  10 miles in 58:59 and it is great to have it in the bank.

I tried to run very relaxed and really didn't think I should run any faster than 6min pace to start out.  Anyhow I ran a 5:45 first mile and it felt too easy.  I tried to back off a little but I guess I just couldn't because I kept hitting them and a couple even faster.  Hit first 10K in 35:40.  Miles 8, 9 &10 got more difficult as the grade leveled a little.

Splits were: 5:45, 5:42, 5:45, 5:39, 5:45, 5:47, 5:53, 6:05, 6:20, 6:13

Seemed like it took me forever to make it back home and I was pretty wiped out.

3 before bed with the dog. Just enough to shake the legs out a bit. Yesterdays temp left my calves pretty tight and sore.

4 easy up the canyon in the evening.

18.6 this morning.  Ran from my house up the canyon and back.  Hit some MP miles on the way back down.  2:40:00 so a slow run but I figured it would.  Legs are still feeling the Wednesday tempo.

8.0 mid morning.  Ran a little faster than usual and covered about 8 miles in one hour.

Rode my bike around west view.  It was actually a little cool for my liking.  Nice workout, got the heart and lungs going but without all the pounding.

9.25  Went out mid morning after studying(I was ready for a break).  I wanted a good workout but didn't really want to do a continuous tempo.

I did 4x1.25 mile repeats on ridge road/1100west.  Ran .35 mile up ridge road from the north and then down the hill to 600 s. overpass then north on 1100 w. to center street and then up over the freeway to the bottom of ridge road to start another repeat.

The loop is about 1.9 miles so after my 1.25 pushing it I would jog over to start another.  It was a beast.  I had my watch set to show me ave pace for the interval so when I got to the top of the hill my ave pace would be in the high7's or low 8's.  Goal was to be hurting(and I was)at the top of the hill and then keep pushing on the down hill and then the last .25 was fairly flat.  It was kind of cool to see my ave pace start dropping fast as I finished out each interval.

 1st.  mile 6:09,  last .25 1:30

2nd.  mile  6:27  last  .25  1:28

3rd   mile  6:37  last   .25  1:22

4th   mile  6:43  last   .25   1:24

first mile times got slower as I was so trashed at the top of the hill.  But the last .25 got better almost everytime.  Now I remember why I don't do hill repeats very often.  They are a killer.

5.5 with the dog in the very late evening.

21.25 Ran in Blanding Utah.  Nice place to run.  Looped down to the south end of town and then headed up blue Mt road until it turned into dirt, then headed back down.  This run had a lot of up hill and down hill.  I pushed some of the miles towards the end but not as many as I had hoped to.  I only took 20 ounces of water with me and that was all I had up to about 19-20 miles. I figured I was getting a little dehydrated so I started thinking of where I could get some.  I ended up stopping at the church house and getting some.  Just coasted the rest of the way.  I haven't been taking gu this year and I feel ok.  It seems that gu just causes stomach issues much of the time.  Total time for the run was about 2:50:00 so not fast by any means, mostly just poking along getting "time on feet".

 My body feels pretty good.  Not really ready to taper much yet.

8.0 easy miles with my brother up to the 4th reservoir north of Blanding.  Not soreness from Saturdays long run.  It must have been the cold bath I took and the 4.5 hamburgers I ate for Saturdays supper.

10 mile tempo,(16total miles)

My options were: get up really early and run in the dark or wait till about 8:30 am.  I opted to wait and do it in the light.  Temp's are cool enough these days that it doesn't really matter.

Since my plan was to tempo down cedar canyon I really didn't want to do this in the dark.  Drove up the canyon and parked near 10k start, warmed up going up the canyon for about 1.5 and then started the tempo.  I really just wanted to run pretty relaxed and didn't want to be any faster than 6:00 pace.  It went well considering I have felt on the verge of being sick for a few days now.

My splits were: 5:53, 6:01, 6:07, 5:59, 5:55, 6:02, 6:07, 5:54, 6:05, 6:05

Total tempo time was 60:14, the last few were faster than in my previous 10 mile tempo down the canyon but they felt easier than last time so that is good.

5.5 legs felt a little frisky at first but that was short lived.

3.0 should have ran more but time was short.

13.1 Great morning for a race/run.  Ran the Cedar Canyon half marathon.  I wanted to run about 6:00 pace.  My Garmin had some trouble in the canyon and clocked it at 12.96 miles.  I think that the course was 13.1 and very accurate.  I think other runners with Garmins would verify this.

Splits: 5:57, 6:04, 6:02, 6:08, 5:56, 6:02, 6:11, 5:59, 6:03, 6:10, 6:10, 6:14, 5:36(.96 mile)

As you can see, garmin measured it short.  I am not sure which miles were actually faster.  I am guessing that during mile 5 my watch had some problems because I remember hearing it beep, looking down and it said weak GPS signal.  From then on it seemed that my splits were about a tenth mile after the mile markers.

 I am pleased with how it went.  I felt good and I feel like my body will recover quickly and soreness should be very minimal.  It is great to have a local race of this caliber.  For a first year race it was well organized and had a great turnout.

Ran down to the University so I wouldn't be late for class. I will take what I can get.

3.1 had time  for a quick run before supper.  Iced my left ankle, not sure what happened but it is a little off(jacked up)

1-- been sick.  To the store and back in the evening.

5.5-still sick but hopefully getting better soon.  Took my daughter out in the jogger.  Energy levels are pretty low, felt like crap, but at least I got some blood flowing in my legs.

4.25 this evening, finally felt, for a few miles, like a like a runner again.

3 total 1at threshold,  and 4x100's

Thought about getting a few miles in today but it didn't happen.  Either way it doesn't matter, I figure I got 26.2 miles tomorrow to loosen up the legs right?.

Good luck to all who are running tomorrow and even better luck to those who are "racing".  the weather is going to be a little on the warm side but still should be almost perfect.

 Plan for tomorrow is to relax and run.  I have even thought about leaving the watch at home. 

Another solid marathon for me this year.  I knew that the heat was going to be tough this year.  I drank and dumped water on my head at every aid station.  I hit the half in 1:31:30ish(wanting to give myself a chance at sub 3) and could tell that I wasn't going to want to try to pick up the pace.  Even though there are many runners who didn't have the races they wanted, I am sure there are many that can find just a little happiness in knowing that they beat the Neumannator today.

Saw a lot of struggling runners especially those last miles.  I just kept it steady, never really hit a big wall just slowly wore down.  After the race I grabbed a bunch of icecream for my kids, watched alittle bit of the race,  went to In and out burger, went to my son's soccer game at P.V. High school, went to Costco, drove home, carried all the food down to the storage room, went(walked)to priesthood session of general conference, came home, did house cleaning stuff till 11:30 and then went to bed.  All in a days work, Right.  I wanted a nap but it wasn't in the cards today.

 I am grateful to be able to run.  I am sure I will be back again and again.

1 mile to and from classes.  legs felt really good, no soreness really.

5 miles late in the evening. felt fine but no real joy in running right now.  just want to stay fit.

5.0 easy miles, nice morning.

5.5 in the afternoon.  Not sure where to take my running from here.

5.5 in the afternoon

5.25 nice little late afternoon run cross hollows road trail and back.

8.5 nice and easy, midday.

8.5 CTrail loop.  2 tempo miles

5.5 before bed

5.5 before dinner

6.0 in the afternoon

8.5 before supper

4.0

8.5

8.75 total.  A really nice run this morning ahead of the storm.  Did a 3 mile tempo down the canyon trail in 17:05.  I had a good tail wind most of the way but I was still a little surprised at how good I felt.

6.25 out by walwart and the new road.  too muddy to hit the dirt roads.

9.05 total in St. George.  Threw in a mile in 5:39 towards the end.  Nice running weather.

5.0 easy miles.  shoes are my everyday walkers so they are pretty much gone but I don't need much padding these days.  As you can see I am pushing the mileage on my trainers.

7.75 in the afternoon it was still cold but managed just fine.

8.5 total.  did a 3 mile tempo down the canyon trail.  Ran 16:50 so a little faster than 2 weeks ago.  Just trying to keep some faster fitness.  Hit the first quarter mile in at 6:00 pace and was able to pick it up pretty good the rest of the way.

2.0 with the dog.

7.0 Nice run and nice weather.  I am loving only running 3 days a week.  I enjoy the run so much more.

4 easy, feel like I am getting a little sick.

3.1  still battling some sort of bug.

12 total. 3at tempo down the canyon trail.  had a little cross/headwind but still hit a respectable time of 17:30.  The last 2 weeks have been very light on the running so it was good to get a solid workout in.

basketball in the AM

basketball in the AM