Matt's training

8.3 miles two laps around the snowman shuffle course

Kitchen state, Kitchen Cabinets are hung

8.5 mile on the treadmill my wife gave me a months members for christmas.  Running on the treadmill is boring.

State of kitchen.  Counter top on and all the doors are on. 

8.1 miles on the treadmill in 65 minites. 

State of kitchen, Tile is insalled.  The last week and a half I have working until 11 about every night.

8 on the treadmill is never easy.  8 miles in about 60 minutes

Ran on the treadmill again.  Ran for about an hour, I don't know exactly how far or long I ran because about 48 minutes into it I hit the emergency stop on acident.  After running I do some core lifting then ran another hour on the treadmill this time I did run for an hour counting the cool down I ran a little more than 8 miles.

 Kitchen Is finished monday we will move all the applicance in.  We sealed the grout after the kids went to bed.  I still need to put the moding on, which I will do next saturday then it is all done.  Now I just hope I don't get laided off the first of Febuary

wife got into a car acciedent nobody got hurt, but spent my running time trying make sure we had a car to drive tuesday.  Was up untill 11:00 getting the car drivable have to get up at 5:30 to get to work.

9 miles on the treadmill in 68 minutes.  Set the tread mile at 8 miles an hour and ran forever

11 miles on the treadmill in 81 minutes

10 miles on the treadmill in about 75 minutes.

10 miles on the treadmill in 80 minutes set the speed to 7.5 and ran forever.  I will be glad when the air clears and I can get back on the road.

Ran for about 20 minutes 2.5 miles on the treadmill, the blister on the bottom of my foot started to get hot and hurt.  I went of and used the Eliptical for 60 minutes I kept my heart rate at 150 to 155 for the hollow time.  The eliptical is alot better for a foot that is more blister then foot then the treadmill is.

gave blood at 10:30 and went running at 4:30 after work, they told me I should do anything physical for the next 5 hours.  I waited 5 hours.  Ran 7.5 miles outside in 1:00:07 a 8 min mile.  It was nice to be off the treadmill and moving.

9 miles in 69:40 on the treadmill.  I ran the first 7 in 56 minutes 8 min miles, then I increased the speed and ran the last two at marathon pace

ran 8.1 miles on the treadmill in about 60:40. 

ran for 60 minutes at 8 minutes pace 7.5 miles an hour then set the tread mill to 2 percent grade and ran 4 minutes at 7.5 miles an hour and 1 minute at 9 miles an hour for the next 35 minutes.  

10 miles on the treadmill in 80 minutes just set the treadmill at 7.5 miles an hour and ran.

ran two laps around the snow man shuffle course plus up to it.  8.3 miles in 1:06:03 a 8 min mile

10 miles on the treadmile at 8 miles an hour.

I made it through the layoffs again.   So I still have a job.

Went running after work.  The weather felt pretty good when I left, about 40 degrees.  I didn't bring cloves.  I started out the run and the first took a road I should not of.  A dirt road.  The road was muddy.  Ran the first 5 mile at about 7:45 pace.  Then my hands start to kill me.  The temp is dropping very quickly.  By the time I get home the water on the roads are now ice and my hands are bright red.  I am was not prepared of the drop in Temp I should know better.  Ran ten miles in 1:25:?? a 8:30 average My last few miles got slower and slower.   It is amazing how much your hands being cold afects how fast you can run. 

12.2 miles around town in 1:38:?? a 8:05 mile the course has lots of hills. After running I went and played basketball for about 40 minutes. I am not very good at basketball.

10 miles on the treadmill in 75 minutes.  I set the treadmill to random hill from 0 to 5 percent and ran 8 miles an hour for 75 minutes.  Have my first race of the year saturday Striders 5K.  This is a first of a 5 race Winter racing circuit.  I am planning on training through the first few races.  I have never run this race before but they say it is really hilly.  Goal for the Series, Top 3 in my age division.  This could be tough 30 to 35 is tough age group.  Goal for Saturday Break 20 minutes,  From what I here about the course this also a stretch goal.

11 miles around brigham city in 1:26:?? a 7:52 average.  I feel like I have OK endurance but no speed.

ran the river course 10 miles in 1:26 a 8:36 average.  I never tried to run hard during this run.  Just ran easy throughout the run.

10 miles in 1:24:07 a 8:25 average, just ran easy last run until the race saturday.  Will stretch Friday not sure what to expect saturday.  The race is only a 5K I am not sure I have the leg turnoff speed yet.

Striders 5K, the course that kicks your butt. The first 1.25 miles are a gradual up hill then a quarter mile hill that feels like you need climbing gear. The next mile and a half are mainly down hill but the mix 3 hill to remind you that your legs are tired. the first hill is at the 2 mile marker and then 2.5 the finish is up hill. The last two hills are not really long or steep but enough to remind you your tired

Splits

1) 6:32

2) 7:31

3) 6:37 and 37 seconds for the last .1 miles

Did a mile warm up that told me I was dressed to warm so I changed out of the leg tights to shorts. So ran in a long sleeve race shirt, gloves, and shorts.

After the race I ran the 10K course pretty slow, I learned a lot about the course I am not sure what my race plan will be, but at least I know what to expect. 6.2 mile in 59:33.

Treadmill work out. I started the workout feeling sore from Saturdays race.  Start the workout at 7.5 miles an hour, ran for 20 minutes then started increasing the speed.  7.5 for 20, 8.0 for 30, 8.5 for 20, 9.0 for 9 and 10.0 for one minite.  So ran 10.85 miles in 80 minites a 7:22 average 

10.05 miles in 1:24:?? a 8:24 average.  Ran the river course.  When I started the run my legs were sore and I had a hard time very fast any time during the run.  I must still be recovering from Saturdays and Mondays runs.

10 miles on the treadmill in 80 minutes just set the treadmill at 7.5 miles an hour and ran. 

10.37 miles in 1:18:00 a 7:31.  Ran the snowman shuffle course then ran the peachdays course.  The run has lots of hills I don't think there is a flat part of the course.  I think this is my best trainning run of the year.   My pace was consistant and didn't drop off at the end.

Kids say the funniest things.  After I got home from my run my two oldest were busy tapping suckers onto there Valintines.  My youngest 3 year old had already eaten a sucker and wanted another and he said.  I need a sucker or my dreams will die. 

Ran 15.1 miles in 1:55:56 a 7:40 average I ran a two lap course, The course is a pretty hilly. I ran the first lap in 58:30 and the second lap in 57:24 so I negative split it by over a minute. The second lap I ran in the other direction. My splits are.

1) 8:40

2) 7:40

3) 7:18

4) 7:18

5) 7:20

6) 7:36

7) 8:16

8) 7:50

9) 7:31

10) 7:57

11) 7:37

12) 7:50

13) 7:46

14) 7:33

15) 6:55 the last .12 in 48 seconds a 6:36 average I think the only reason I negative split the second lap is because I ran so slow the first mile

ran 11 miles in 1:22:30 on the treadmill set the speed to 8 miles and hour and ran with random incline upto 5.7 percent

10 miles in 1:18:40 a 7:52 average.  I started out pretty good but slowed down at the end.  Ran the river course.

This run was interesting.  About 11 miles in 1:32:?? just ran easy.   I started out by turning on the garmin which never gets a signal.   I start run the course I had planned to run.  I have run the course many times so I know the distance.  When I get to the spot where I normal turn left, right after the turn I cross some train tracks.  There is a train parked acrossed the tracks.  I turn right instead, which adds about 4 blocks the the course.  The watch processed to get and loss signal throughout the run.  When I am about 5 and a half mile into my run.  I am running down this back road setting up for a right turn some old guy drives up to me and Hands me two pieces of paper and says run on the other side of the road.  He proceeds to drive off.  The two papers were instructions for safe running instructions.  I wanted to flip this guy off I didn't.  Plus what am I going to do with this trash.  I keep the paper until I see a good place to put it.  I proceed to finish my planned run.  Goal for the run stretch the legs for the race saturday.  It is funny how people that don't run know so much about how and where we are supposed too run.  Later in the run I was running on the left side of the road crossing an intersection and a car stops at the stop sign and then proceeds to about runs me over.  She looks at me like what are you doing here.  If I hadn't seen her I think she would of. 

Striders Winters Racing serious is a 5 race set that the first 3 races are the hardest hilliest courses I have seen.  The 10K meets that definition.  I get up have some breakfast and drive to Weber state, the start.  I get my running number and talk to Steve and Walter.   This morning is pretty cold.  This race I choose to run in tights and a long sleeve marathon shirt with ear warms and gloves.   I warm up a little my legs feel sluggist but ok.  The race starts on time.  The half mile is gradual up hill then you hit a steep down hill.  The next starts out with a pretty steep down hill half mile then gradual down hill.  During the second mile I run with Todd the runner that ends up win the age group.  The third mile is alittle down hill with some rolling up hills.  I pull ahead of Todd during this mile.  We make the half way spot and basicly turn around, We go won block down then run the other way.  During the 4 mile I am just trying to hold a good pace.  During the fifth mile that has a very steep long hill Todd and a few other runners pass me.  The 6th mile start out still continuing up the hill about a half mile to the finish you start to go down hill.  At this time there was a lady in front of me about 10 yards.  Durring the last 10 yards of the race I over take her and finish just in front of her.  I think she let me beat her.  I wanted to finish strong and have something like a kick at the end.   I have lost way too many spots at the finish.  After I finish I felt like I was going to loss my breakfast

Splits

6:27

6:00

6:44

7:06

8:06

8:00 and 1:10 for the last .2 miles a 5:48 average

11 miles on the treadmill in 1:28, Random inclines from 0 to 6.5 percent. 

11.37 mile in 1:35:42 a 8:25 average.  Ran three laps around the snowman shuffle.  I think I put someones elses legs on today.  I just couldn't get my legs to run a very good pace anytime during the run.  Legs felt like ruber the hollow workout.

ran 10.28 in 75 minutes on the treadmill a 7:18 average.  Ran 8 mile in 60 minutes then ran at 9 miles an hour for the next 13 minutes then increased the pace to 10 miles an hour for a minute and a half then ran at 10.5 miles an hour for the last 30 seconds.

10.4 miles in 1:20:56 a 7:47 average.  Ran the snowman shuffle course and then ran the brigham peach days course.  Ran felt OK.  About 4 miles into my run I went by a group of kids.  They were about 8 to 10 years old and they thought they were being original with there "Run Forest run" saying.  I don't even think they know were the statement came from.  I ignored them, but chocolate sounded good.

18.2 miles in 2:26:50 a 8:02 mile.  The course I ran was a two lap course.  Two 9.1 mile loops around brigham city.  Ran the first lap then turned around and ran the other lap the other direction.  The first lap was in 1:09: something a 7:36 averge the first lap felt pretty good.  About 2 miles before I got back to the house a runner turned onto the road in front of me.  The runner was about a half a mile ahead of me.  I decided to try to catch the runner.  I ran pretty hard and the last quarter of a mile before I get to my house I catch her.  I ran to hard to catch up to her.  I get a drink and take a Gui and start going the other was.  The first mile or two when pretty well then I hit the wall.  I never run slower then a 9 min mile but I can't faster then an 8 either.  The is my longest run of the year and it is on a hilly course leg should be tired.  Hightest mile day in the hightest mile week equals legs tired.

Ran 10 mile in 1:13:20 on the treadmill.  Started off running 7 miles at 7:30 pace then ran 11:30 minutes at 9 miles an hour then ran 3 minutes at 10 miles an hour.  Slowed the pace to 8 miles an hour for about 2 minutes then with a quarter of a mile to go I turned the treadmill back up to 10 miles an hour.

11 mile in 1:27:06 a 7:55 miles.  Most of the miles were in the 8 minute pace the last mile was in 6:50.  Ran the loop around Brigham.  Same course as last thursday Garmin worked and no one gave me papers telling me how to run safely on the road.

10.75 miles in 1:22:12 a 7:39 average. I started out the run thinking I might do a speed work but as I started to run my legs were sore and I decided that speed work would not be a good idea. So I decided to run the frontage road.  I has not snowed for a while so It might be clear however I got about 200 yards into the dirt road and it was just getting more muddy so I changed my plan again.  I decided to run to Mantua and back.  The normal course is a ten mile route but because the detour added .75 miles.  On the way up to Mantua I had a head wind.  I don't want to admit how slow I ran.  I am hoping running the hill will make me better.  I am not a great hill runner.  I turned around at the first Mantua exits under path and ran down the hill.  On the way down I ran at least one mile in 6:10 and all the other miles were at least 6:48 miles I love down hill running. 

10.0 miles in 1:15:12 a 7:31 mile.  Ran on the treadmill.  I normally go running after work.  When I got home the snow was coming down.  I whimped out running in the snow and ran.  Started out the run 4 mile at 8 minute pace, then 4 miles at 7:30 pace, then 1.75 at 6:40 pace then .25 miles at 6:00 minute pace.  

ran 18.25 miles in 2:23:04.  Same course as last week.  The course is a 2 laps around brigham city 9.1 miles the first lap was in 1:12:50.  After the first lap I got a drink and took a GUI and ran the lap the other direction.  The second lap was in 1:10:05 then turned into a mileage junky and ran 0.05 miles to make my run a 18.25 mile run and 60 mile week.  After running I went and played basketball.  I am a much better runner then basketball player.  Scored 5 points.  I was late to the game so when I got there so the game was already going so I went right in.  After playing a quarter and a half I sat out the first 5 minutes of the forth quarter.  When I went in my legs had tightened up I was having the hardest time running for the first few minutes.    Mile splits for the run

8:27, 8:12, 7:47, 7:52, 7:36, 7:38, 7:54, 8:01, 8:36, end of first lap 7:20, 7:47, 7:55, 7:59, 7:43, 8:16, 7:43, 7:49, 6:45, 1:46 for the last .25 a 6:49 average.

ran 12 miles on the dreadmill in 1:33:25 I averaged a 7:47 mile.  I ran 8.5 miles at 7.5 miles an hour then ran 2.5 at 8.0 miles an hour then 1 mile at 9.0 miles an hour to finish the run.  When I finished the treadmill died.  The treadmill showed all signs of being unplugged.  So I walked around the gym to cool down. 

13.7 miles in 1:48:32 a 7:56 mile average. At the start of the week I was talking to Jon about how to train this week. I have a race this Saturday, Striders 10 mile hill climb.  OK so I added the last part.  But it does have a 1000 feet of elevation gain in it.  I want to do well but it is not my target race.  Jon recommended that I do a half week taper with my miles front loaded.  He did warn me that my legs would be tired after the first two days and they are.  This will be interesting how the race goes saturday.   My coarse was two laps around the snow man shuffle coarse and then a 7.5 mile loop around brigham city.  Plenty of hills.  My garmin started doing some funny things from mile 11 to 13.  I look down at my watch and it reads 11.29 miles and I am running a 10 minute mile.  I never run a 10 minute mile and this is a down hill section.  After a few blocks I look down at the watch and it reads 11.25 miles.  My watch is messed up.  It seems like my Gramin does this once in a while.  I get to where I have about .7 miles to go and it beeps for the 12 miles that took 15:50 minutes.   I have run these two courses enough to know how far they are so 13.7 I don't care what the garmin said.  

8 miles on the treadmill in 64 minutes.  Didn't push it today.  They must of fixed the treadmill or it just started working again, but I think they got back at me.  The had all  the TV's turned off.  64 minutes looking at a wall sucks.  Used my last punch pass yeasturday I don't think I am going to buy another on.  Glad Day light savings time is coming, it will be light for longer at night so I can go running on the roads after my wife gets home from marshal arts.

5.5 miles in 44:14 a 8:00 average.  Ran to the race track and back didn't run very hard at any part of the run. 

Striders 10 miler the race I have been dreading this series.  The first 6 miles of the 10 start on the 10K course I ran 3 weeks ago.  Then you run another 4 miles.  In the last 4 miles you gain 4 hundred feet of elevation and lose 400 feet.  You gain most of the elevation in mile 7.  If you look at my splits that is why I ran a 8:47 mile and I don't remember if I was passed by any runners. 

The race starts out pretty low key I just wanted to get off the line and get going.  First felt pretty relaxed.  During the last part of the first mile you start going down hill so I make sure I lean forward and let the hill take me.  The Second mile feels OK.  They have 4 aid stations.  The first two are in the same position as in the 10K.  During the 10K and went through the aid stations.  This race I made sure I took gatorade.    As I make the turn at 4.5 I look back and see a group of runner right behind me.  At mile 6 I take a GUI and get a drink and wash it down with water.  Going up the hill the group catches me and passes me, but I latch on and don't let them gap me.  The Group stayes together all the way to mile 7 were I was hoping to take advantage of the down hill and pass them.  I start going pretty good at the top of the hill and start to try and catch them however I think they had the same strategy because I didn't gain on them and they didn't put any distance on me.  During the last mile and a half I was able to catch two of the runners,  I was not able to get the others.  When I finished I looked back up the course and learned our group had put a minute to minute and a half lead on the next runner.    If I graded this race I would give it a B+ to A-.  I think the advice of putting most of my miles on Monday and Tuesday worked pretty well.  Coming into the race I was in 3 place in my age group trailing by a minute now I am in first with a 2 minute lead.

Splits

6:46 ,   6:01,   6:47,   7:10,  7:50,   7:53,    8:47,   6:00,   6:32,   6:50

10K splits from 3 weeks ago

6:27,     6:00,   6:44,   7:06,  8:06,   8:00, 

Mile marker total time diffences

+0.09,   +0:11,  +0:23, +0:28,  +0:13, +0:05

I think this is pretty incredable

10.9 miles in 1:30:30 an 8:16 average.  Ran a loop around Brigham City.  This is a recovery run.  I started out running 7:50 mile running pretty easy by the time I got home it was hard to even keep a 8:30 mile.  Of course I don't know if I even cared.  I just didn't feel like running hard today. 

I think there need to be another spot to enter miles.  Ran as fast as I could but snails were passing you.  12.3 miles in 1:41:45 a 8:16 average.  My legs felt heavy and I could not get my leg to run faster then 8 minute miles during any part of the run.  After I get to the 9 mile  I start looking down at my watch and it started to say I was doing a 20 minute mile.  I know I was running slow but I didn't think I was running that slow.  The Garmin said that 9 blocks were .3 miles then it starts going backwards.  The Garmin end the run said I went 10.2 miles.  Mapmyrun said 12.3 I think I will believe Map my run. 

I have felt better after running a marathon then after this run.  The last 2 miles felt like 4.  At about 9 miles I had hit the wall.  I have been debating on running 65 miles this week and possible mix a big workout either wensday or thursday I don't know if my legs can handle it.

12.8 mile in 1:43:06 a 8:03 average.  Wed night when I ran this route the garmin Said 12.2 when I ran it thursday it said 12.8 which seams closer to the actual.  Map my run said the run was 12.98 but some of the roads I went on was not on the map so I had to guess.  Got done running at 10:15 it will be and early morning tomorrow

12.8 miles in 1:41:12 mile a 7:52 mile.  Tried to keep every mile under an 8 minute mile I was able except 2 mile.  One mile had lots of hill in it the other was the last mile my legs the tired and spent hit a wall.  Ran almost 2 minutes faster then yesturday same course.

16.7 mile in 2:10:24 a 7:47 average.  The route was a two lap course ran the first lap in 1:06:14 a 7:52 average.  Took a GUI and got a drink turned around and ran the same course backward in 1:04:10 a 7:42 average.  Didn't start my run until later in the morning then normal  was up pretty late last night.  Went to the Fiddler on the Roof is West Valley with my wife for My Anniversary.  My Anniversary is on March 24th so we went out a little early.  

 Splits

8:23, 8:06, 7:28, 7:35, 7:43, 7:52, 7:50, 8:06, 7:41, 7:44, 7:53, 7:52, 7:10, and 5:23 a 7:08 average

10.7 miles in 1:23:33 a 7:48 average. Ran one loop around the snowman shuffle course and then ran a 7.5 mile loop around brigham city. Ran late at night, I thought I was done running in snow but 7 miles into my run it starts to snow. The wind is blowing in my face I can't see because snow flakes are landing in my eyes. It doesn't snow for long but it does remind me it still can. Just Think in 4 months we will be wishing it can even come close to snowing. It will be 90 to 100 degrees and I will be complaining about the heat.

My first Speed workout of the year.  10.74 miles in 1:26:17 a 8:02 average. The workout was Yassor 800's without the track.  I started my warmup but when I go to the track I say the highschool track team was still using it so I jogged down to a pretty flat strait dirt road.  I get down to the dirt road and stretch.  Splits follow

.51 3:03 into wind, .25 jog 2:36

.51 2:57 wind at back,  .26 jog 2:42

.51 3:04 into wind, .26 jog 2:48

.52 2:58 wind at back, .26 3:03

.51 3:07 into wind, .25 2:57

.50 2:53 wind at back, .25 3:02

.51 3:09 into wind, .25 2:53

.51 2:51 wind at back, .25 2:57

.51 3:26 into wind that had picked up, .25 2:57

.51 2:55 wind at back

1.5 cool down jog home in 15:23 a 10:20 average my legs were tired when I finished

12.8 mile in 1:40:19 a 7:48 average.  Gave a pretty good effort but legs were still feeling yeasturdays workout.  Ran the loop around Brigham City.

ran 10.15 miles in 1:28 a 8:42 average. My legs just didn't have any get up and go today. I guess my last two workout have gotten to me. Ran the river course.

First time this year running 6 days a week.  Ran Thursday after work then Friday morning.  Ran 6.2 miles in 52:46 a 8:30 average.  Legs are tired.   Maybe a day of fishing will help.  Going fishing with my father and brother instead of going to work today.

12.8 miles in 1:45:13 a 8:11 average.  Ran pretty good for the first 7.5 miles then I was going down hill when a head wind started and it stopped me in my tracks.  Plus I was running close to a sand and gravel yard.  I was getting sandblasted I was have trouble running a 10 minute mile running down a hill. 

10.8 miles around town.  My 10 year old road his bike with me today. 

5.25 miles in 39:56 a 7:36 mile. I wimped out running on Wensday. Didn't want to run in the snow. I had to just do it today. Next run is Striders Half Marathon Saturday. It looks like it will be snowing and windy sound fun?

Ran the Striders Half Marathon today. The race is part of the winter racing circuit. They call it the winter racing circuit for a reason. They ran a plow down the road before we started. It didn't snow or rain during the race but we had a head wind the hollow race. With all the Snow on the ground and wet roads it was hard to warm up and stretch. Then they had you drop your clothing off the jog or walk a half mile up the road to the starting line. That was cold. I wear a long sleeve shirt, gloves, Full length tights, Ear warmer. I think the clothing was fine during the race.

The race.

The race started off pretty close on time and I started pretty good the first mile might of been a little fast. At about the mile marker I started looking for someone to draft off of. Two people caught me from behind and I Latch on. We dropped on of the runners and I continue to draft off of him. This guy is an animal I should not of tried to stay with him but I didn't want to run by my self into a head wind. Mile three was a 6:17 mile, way to fast. He dropped me at the three mile marker and I end up running by myself for most of my race. A few people passed me but I was not able to latch on and draft off of them. When I got to mile 6.5 we turned onto a flat road with rolling hill. Now I was running into a strong head wind. By the time I finished I was hoping I was done. When I had about 200 yards to go the course turns left so we have the wind at my back. There is a runner about 10 yards in front of me. As I started the turn I thought kick and go get this runner. When I finished the turn. My thoughts went to stay upright the road was so icy. Finished in 1:32:17. 23rd over all and 6th in my age group. First in the people that are running the circuit. Note! I don't know how I will run a sub 3 hour marathon when I can't run a sub 1:30 half.

Splits

6:24, 6:38, 6:17, 6:39, 6:44, 7:03, 7:00, 7:23, 7:24, 7:28, 7:42, 7:18, 7:35, 0:43 for the last .1 miles

12.3 miles in 1:38:?? a 8:03 mile ran the river course.  Fairly flat course.  As I was finishing it was starting to rain.  Then I turned to snow.  I am glad I didn't have to run it this. 

12.25 miles around town in 1:45:?? a 8:39 average.  Legs are tired and have no get up and go.  By the end of the run I was having trouble holding 9:30 miles.  My wife is sick today and my oldest was sick yeasturday I hope I am not getting it.  Hoping to run 65 miles this week with a 20 mile run saturday.

10.22 miles in 1:19:18 a 7:45 mile.  Ran a two lap course.  It is funny how much things have changed in the last 3 or 4 years.  The last time I ran this course it was my saturday long run and I was worried about making it.  Now it will be on of my easier runs this week.

10.3 in 1:28:50 a 8:36 average.  Ran the river course, legs are tired again today.  This week has been a hard week for me.

20.13 mile in 2:34:11 a 7:40 average.  First 20 mile run of the year.  Run felt pretty good until mile 18 then the legs started to feel like I was running with 5 pound shoes on.  After running spent the day raking my yard.  I had a lot of yard waste and garbage left from the kitchen remodel.  My arms and legs are tired.

splits

8:00, 7:17, 7:18, 7:25, 7:18, 7:17, 7:42, 7:40, 7:21, 7:37, 7:47, 8:01, 7:32, 6:59, 7:46, 7:48, 7:26, 7:54, 8:33, 8:25, 1:10 for the last .13 miles.

The course was a Three loop course.  The loops were 7.56, 6.55, 6.02 I got water and a GUI after the first and second lap.  I think I ran a little to fast from mile 2 to 6. 

Groin is sore and has been getting worse for the last week.  I am going to take a few days off. Stretch and ice it to see if I can get it better before I pull it bad.  My groin feels like when I went to the NorthWest passage relay.   I pulled It during the relay and couldn't run for a month I don't need that kind of set back.

5 miles in 40:32 a 8:06 mile.  Ran easy groin was a little sore it got better as I ran.  I don't want to push it to hard.  Iced the groin after.

8 miles on the frontage road in 64:42 a 7:58 mile ran pretty easy.

18 miles in 3:03:57 a 10:13 average.  I started out this run planning on running two 9.1 loops around Brigham City.  I put out water and a GU.  I start running when I get to about 4.25 miles I see a dirt road I have never run on I think lets do some exploring.  I end up taking a series of roads 'trails' that takes me to Mantua and back.  I always know there was a trail that went to Mantua but I have never been able to find it.  This trail had some pretty steep up and down hills.  I was running down a hill and it was so steep I didn't dare go faster then a 13 minute mile.  When I got home I was in trouble.  My wife had seen the water and GU I had left out and knew I had been gone for two and half hours.  She went looking for me.  She was pretty worried.  I was just having fun and it is hard running very fast when you are always watching were you step.  splits

8:18, 7:43, 7:43, 7:36, 8:10, 10:33, 11:03, 10:04, 10:04, 17:06, 11:06, 10:51, 9:50, 12:33, 10:37, 10:40, 10:45, 9:22.  At the end my legs were just tired.  The last two miles were on the roads so I should of been able to run faster then that.  hopefully you still get some benifit from running slow miles.  

12.65 miles in 1:37:?? a 7:41 mile.  Ran a loop around brigham City.  I ran most of the miles at 8:00 minute miles but I ran mile 10 in 6:45 or faster and mile 12 in 6:56.  I need to start getting some marathon pace miles in.

11 mile in 1:40:48 a 9:07 average.  Somedays you feel like you can run forever and as fast as you want, then there are days like today.  The 11 mile death mark.  I started out planning on running 13 mile, but hundred yards into the run I could tell it was not going to be a good day.  I have a blister on my left heal and a brouse on my right knee.  Every step hurt.  Not my day hoping my body feels better by Saturday. 

12.8 miles in 1:49:?? an 8:31 average.  Ran a big loop around Brigham City.  Ran pretty easy the hole way.  Legs and foot felt much better then yeasturday.   I should get extra mile for running in the rain.  I came home so wet, If I jumped into a pool I wouldn't of got any wetter. Now a nice easy day Thursday and Race Saturday. 

8.1 miles in 1:05 a 8:01 mile.  Ran pretty easy.  Legs are tired.  Planning on taking friday off.  Hopefully they will be ready to run fast for saturday.  Saturday Striders 30K last race of the Winter Racing Circuit.  I am interested in seeing how I am running compared to last year.

Ran the Striders 30K today.  Coming into the series I had a goal of placing in the top 3 in my age group.  Coming into the race today I was in first place with a 3 minute lead over second and 11 minutes over 3rd and about 12 over 4th so I was feeling pretty good about winning the series.  This is the only race of the 5 that I had ever run before so, it is the only one I could compare to previous years.

The Race Day

I got up at 5:00 oclock ate some breakfast and drove to the race.  Picked up my race number.  Weather was good when I left my house but I always bring clothes for all kinds of weather.  I get to Eden it is a little cold but not to bad.  I can tell when the sun comes up, it will warm up.  I decide to wear shorts, singlet and gloves.  I hate my hands cold.  I use the portapotties and run able a mile warm up and stretch.  I use the restroom again to make sure I am completely empty.  I take off my warm ups and head over to the start.  Steve loves my bright blue cloves. 

The race starts right on time.  I always like to get off the line without getting tripped up so I go into second place.  About a tenth of a mile I try to slow down.  Goal for the race.  Try and run as many 6:50 miles as I can and then try and not bonk to bad.  About half mile into the race all these people that have never been in front of my before passes me.  I try to just run my race.  About three miles into the race I start catching a number of runners.  I pass one at a time until mile 5 or 6.  I don't know it but I am in 6th place.  6.5 miles into the race you take a left turn and then run the next 3 miles up a gradual hill.  At mile 7 a runner passes me and slowly pull ahead.  At the top of the hill I try to run as fast as I could down the gradual hill.  At the top of the hill there was a runner about 50 yards behind me.  The first lady runner.  She catches me at about the 13 mile mark.  She process to also catch both runner in front of me.  At about 15 miles I catch a runner that has been about 50 yards in front of me sence mile 5.  I try to run strong and not let my wheels fall of for the next 3 miles.  I come in with a time of 2:12:10 over 5 minutes faster then last year.  Not a bad race.  Looking at my last 4 races 10K I averaged a 7:01 mile, 10 Miler 7:04 mile, Half marathon 7:03, and 30K 7:05.  Looks like I can run 7 minute miles but have a hard time running faster then that.

Splits

6:43, 6:46, 6:45, 6:53, 6:49, 6:57, 7:13, 7:16, 7:14, 7:07, 6:44, 6:52, 7:15, 7:06, 7:24, 7:19, 7:34, 7:20, 4:53 (a 6:54 average for the last .65)

Last years splits

6:56, 6:58, 7:01, 7:13, 7:07, 7:12, 7:22, 7:22, 7:21, 7:18, 6:58, 7:05, 7:26, 7:15, 7:40, 7:41, 8:01, 8:13, 5:06 (a 7:25 average for the last .65)

When I finished I was planning to run a few miles cool down, but by the time I finished I have a blister on my right foot on the ball of my foot.  It hurts to walk.  Tryed a new pair of socks I don't like them very much not going to use them in the marathon.  The blister started hurting at mile 15 just ran through the pain. 

10.05 miles on the river course 1:32:49 a 9:14 mile.  Ran easy however the blister that started saturday is killing me now.  I limp not walk.  What exercise can I do that won't kill my foot.

10.05 mile on the river course in 1:26?? a 8:40 average.  Started the run about 8:00 pm.  The wind was pretty strong. 

Getting up at 4:00 AM for a run is tough.  Ran 7.4 miles on the snow man shuffle course.  Legs would not run fast at all.   Averaged 9:30 miles

Ran the big loop around Brigham City 12.78 miles in 1:44:26 a 8:10 average.  This turned out to be a wind workout.  While I am traveling north I am running into a very hard head wind.  The flags on the side of the road are pointing straight out.  When I get up on highland going south I look at a flag and it is hanging.  No wind.  I did get one marathon pace mile.

12.12 mile in 1:48:00 a 8:52 average.  Ran the extended river course.  It was cold and it snowed during the run.  My legs are really tired.  I hope my legs come back soon.  A possible cause for the tired legs is giving blood Tuesday.  After I do something that weakens the body I can run the first day OK but the day after is a hard workout.

18.2 miles in 2:34:54 a 8:30 mile ran a two lap course around brigham city.  First lap was in about 1:14:?? the second lap in 1:20:??.  My legs felt heavy and sluggish the hollow run.   An 8 minute mile felt hard the hollow time.  Just not my day.

In morning Didn't get into St. George Marathon.   Will run after work.

This is not my day.  Ran 5.5 miles in 44:15 a 8:05.  I started out planning a 12 mile run.  Big loop around Brigham City.  I start running and the lower part of my calf is pretty tight.  I try to stretch it, It feels OK for a little bit.  Then is starts hurting so I stretch it again and start running.  At this point I decide to cut the run short and start heading home.  I am about 5 miles into the run and about 3 from home.  When I get about a half a mile and my calf just hurts.  I walk limping home.  I am so frustrated. 

Tried to run but, my leg still hurts.  I will try and cross train for a few days and hopiful keep some of my conditioning.  I am probley going to have to check out of the Full and hopefully I will be able to run the half.

Biked for an hour.  Have no Idea how far I went.  Gave good effort and came home soaking wet.    

Biked an hour and a half.  Legs were pretty tired by the time I got home.  How far I went that is not important.  I use a 10 year old mountain bike that is not very good.

biked for about 3 hours 20 minutes.  I am not in biking shape my legs were really tired when I got done.  Hopefully it helps me stay in shape while I heal.  

Spent thrusday, Friday and Saturday on Jeep trails in my truck in Canyonlands and Beef basin, then Natrual Bridges.  Have an new dent in it to prove it.  Did a bet of hiking.  On friday I carried out a 6 year old.  A 50 pound kid on you sholders for a mile of stairs is hard. 

8 miles on the frontage road.  I have lost some conditioning.  Lower calf is still sore but not to bad. 

5.2 miles in 44:41 a 8:35 average.  Ran easy calf is still tender but not too bad.

5 miles on the frontage road in 44:27.  Calf is still not feeling that great but not to bad to run.  It seems to be improving.  I don't want to push it to hard right now.

8 miles frontage road in 69:36.  I have a blister on my heel on right foot.   Right calf is sore hopefully I am not doing more harm then good.

6 miles around walmart loop.  Got up early friday 4:30 to run.  Blister on Right foot really hurts.

Biked for one and a half hours.  Going to cross train for the next week and a half so me legs can heal.

Cross training continues.  biked hour and forty minutes legs were tired from mondays ride.  

more cross training hour and a half on the bike.  Got rained on but saw a cool rainbow.

biked for an hour and a half save route as the last few days.  In the last 5 miles of the ride my front derailer breaks.  I also have bearings going out.  The time I would of been spending crosstraining on friday will be spent fixing my bike.  My 10 year old mountain bike that is bottom of the line is on its last leg.  I don't really care that it isn't very fast because I just us it for cross training, but it would be nice if it works.

3.1 miles in 23:49 a 7:41 mile.  It was good to be running again.  Leg was OK a Phyisical Therapist worked it over pretty well.  Leg is still tender but better.  Biked for hour and a half.   It took longer then I thought to fix my bike.  Bikes Bearings were out, had a bent crank shaft, and when I was tighting the bolt on the "new", salvaged off of an old bike, The bolt snapped in half.  After finding all the replacement parts and adjusting the bike it works pretty well.  Road about 3 miles farther then previous hour and a half rides.

5 miles on frontage road.  Ran at a pretty good pace learned that I am out of shape. 

Wasatch Back Relay the Traveling party not really a race but it is fun anyway.  For the last 2 years I have wanted to be runner number one.  I got it I was so excited to run down trappers loop.  I love down hill running.  

Our Team has a 8:15 start I see Walter getting ready for his run he has a 8:30 start.  I am just hoping that he doesn't catch me on the first leg.  The first leg is 7.9 miles.  With my injury I am hoping to run it in 7:30 miles and that is what I end up doing it Finish it in 59:40.  Not the best of times but calf holds.

 The second leg is 8.5 miles the first mile you gain 300 feet in elevation then the next 7.5 miles you decend 1700 feet in elevation.  I run the first mile in about 8:30 legs feel ok then start going down the hill.  Half mile into the down hill section I am running a 6:15 mile when I start running my Threshold miles.  My calf feels like some one shot me with an arrow.  I went from running 6:15 to Nine minite I don't know what you would call it.  But they were Threshold in pain.  I am hurting and to make things wirse This is a non Supported leg so the only support I get is every 2 miles the relay people have these aid stations were they are giving out 2 oz cups of water.  It is 4:30 pm 80 degrees at least, that was bad.    Normally runs of 8 miles or less I don't really need water so If I wasn't injured you probly not have to hear my complaining.

After finishing my last leg having my calf be as useful as a peg leg.  I am not sure if some one will have to run my last leg for me.  The idea that some one would have too finish my leg for me is almost more painful then running it.  When I finish my second leg I Ice my calf and take 4 ibuprofen.  Shower and try and get some sleep.  About an hour before I started my last leg I take 2 more.  I run the leg I run 8:45 miles I don't think I did any additional damage.  I injured my right calf, by the time I got done my left leg was so tired.  My left leg more sore than after finishing a marathon.

On an exerice bike for an hour.  Vacation on the Origon Coast is fun.  At the first of the week the calf still was sore to even to walk around on. 

Biked for about an hour leg is feeling better.  Not sure when I dare to try and run on the calf.  Will cross train for a will and then slowly start running again.

Road the bike for about an hour.

Another hour on the bike.   Another week of cross training before I will test out the calf.  The calf feels ok but I don't want to push it.

I was planning on riding my bike for about an hour.  I start riding and about a mile and a quarter the crank of my bike falls off.  I end up running the bike home then run three miles.  The calf felt ok, but I am not sure how hard to push it.  I don't want to pull it again.

hour water workout.  I am a bad swimmer, but I don't want to push my calf to much and my bike is broken.  I spent an hour in the pool doing the back stroke and using a kick board.

ran 3.1 miles in 27:26 Ran slow just wanting to test the calf.  Then road my bike for an hour.  I am trying to decide how fast to increase the mile so I don't have another set back.

4.1 miles in 34:06 I am out of shape. My leg felt pretty good during the run. It was hot, I ran after work. I was planning on biking for about an hour later in the day; however, when I started crapping in my right calf I decided not to. Injurings suck.

Another water workout.   Used the Kick bord for 20 minutes, Ran in the water for 20 minutes and then swimmed 20 minuted.  Used Back stroke because it is the only stroke I can do without stopping.  Swam about 600 yards, I know slow swimmer.

Another day of crosstraining I was trying to decide if I was going to ride my bike or do a water workout. When my wife pointed out that is was 95 to 100 degrees I decided to do a water workout.

Ran in the pool for 20 minutes then swam 1200 yards back stroke on about 40 minutes then ran another 10 minutes. The whole time i am swimming I think the life gard is debating with them self is he drownding.

3.1 miles in 25:39 a 8:16 mile the run felt pretty good however a mile into the run I stopped to stretch and went to lean against a gait got stung my at least one wasp.  Good thing I am not allergic to wasps.  Finished the run I will see how the calf feels tomorrow.

4.1 miles in 34:13 after running I as so sore, I can't believe how out of shape I am.

5.5 miles in 48:00 a 8:40 mile.  All I can say is I got out.

crosstrain in the swimming pool.  1800 yards in about 65 minutes.  I would like to try and do a triathalon however I need to learn another stroke then the back stroke.

5 miles in about 41 minutes.  Ran after work so it was hot but the run went OK.

Most days when I ride my bike I just use my normal watch and try to just keep a consistant effort.  Today I put the Garmin on to see how far and fast I was going.  I went my normal route.  Biked 22.6 miles 1:16:?? about 17.6 miles per hour, I don't think that is very bad considering I am using and old bottom of the line, one step up from huffy, mountain bike.

ran 5.5 mile untimed.  Legs felt ok a little tired from wensday's bike ride.  Calf feels ok but I am not sure how fast I should push the calf.   

biked again today.  Biked 38.5 miles in 2:34:24 I averaged 15 miles an hour.  Do to a change in work schedule I have ever other friday off.  So today I sleep and hour and a half long than normal then went for a long bike ride.  I started biking at about 6:45 am which was about 12 hours after my thursday run.  When I started the ride my legs felt tired.  The leg had OK power for about 2 hours then something happened on the bike that has never happened before, I hit the wall.  I had no power in my legs any more I had to use two gears lower then I had been using the keep the leg turnoff about the same.  Normally when I get done with my bike ride I am glad I got out but don't feel like I got a really good workout, not today.  I feel this bike ride.

Went swimming, not much Cardio just working on my free style stroke.  Trying to get so I can swim one lap of the pool without feeling I am going to die.

5 miles in 42:52 a 8:28 mile, run felt OK. Little side note my youngest son kept getting stung by a wasp every time he went into the play house so on saturday I bought some wasp spray and went into the play house. I instantly see three wasp nests, I start taking out the three I see right off the bat then feel my right arm getting stung. I don't know how many times my right arm got stung but it swelled up pretty good. It turned out there were 7 wasps nests in the play house, I ended up almost using a full can of wasp spray.   My arm has started to reduce in swelling but the hollow time I was running I could feel the lose skin flap around.  That didn't feel good.

ran 5.5 miles in 46:50 an 8:28 average.  Calf feels OK legs feeling tired.

ran 5.2 mile in 43:?? a 8:16 average.  Ran one loop around the snow man shuffle course today.  

9.08 mile in 1:18:50 an 8:40 average.  For most of the run I was running low 8 minute miles then the last mile I ended up going up hill into a head wind.  The hill is not the step.  I ended up running a 10:40 mile.  My legs were so tired at the end.  Ran a loop around Brigham City about 4 miles are on the peach days course.  

6.0 miles in 48:20 a 8:03 miles This is the first of the runs that felt ok.  Plus it was a good day. Got new shoes. 

6 miles in 47:42 a 7:52 average it was nice to break 8 minutes miles again however the last mile of the run my right calf was very tight.  When I got done it was very sore.   The next day or so I need to take it easy to make sure I don't have another set back.

5 miles in 44:50 a 8:58 average.  My calf was pretty tight after tuesday's run so I iced it.  Today I just wanted to go easy.

1.5 un planned miles.  I woke up thursday morning to the sound of thunder and decide to take the day off.  All this week my wife as been at girls camp and I have been taking care of the kids.  I get up make breakfest, get the kids to do there chores then take them to swimming lessons.  After swimming lessons I make lunch.  My three boy want to go fishing to I take them.  I take them to a small pond about .75 mile from our house.  I spent I don't know how long untangling lines.  My boys end up catching 2 small fish then we went to go home and I notice my keys are not in my pocket.  I have locked my keys in my trunk.  I end up running home to get the spare key at home.  I get the kids home then I go into the lundry room and see a can of paint has fell off the washer and the lid has come off.  3/4 of a gallon of blue pant goes along way.  I spent the next 4 hours trying to clean it up.   There is a few things I am greatful for.  One I had done most of the lundry so very little clothes got ruined.  Two my lundry room only has a very old non carpet flooring.  Things I am not thankful for a clogged floor drain.  When I first see the paint mess I think I can scoop up the big portions and then wash the rest drown the drain.  I start trying to wash it down the drain and the drain is plugged.  This doesn't make sence because a few months ago this floor drain backed up when we used the washer.  So I get my drain snake and try to put it down the drain.  The snake would not go down.   It turned into a long very tiring job.  So much for a nice clean house for my wife to come home to.

ran 3.7 miles with Amy. 

5.5 miles untimed I ran pretty good.  It is starting to get dark earlier and earlier.  I used the reflector vest and light.  The lower calf/achillies bothered me the hollow run.  I iced it when I got home.  It is pretty sore in the morning.  I am so tired of this.

3.1 mile not timed.  Ran easy.

3.1 miles not timed.

3.1 miles not timed just trying to start back easy so I have no more problems with the calf.

six mile on the frontage road.   The miles were not timed.   Calf felt ok.  I am going to start adding miles slowly hopefully I can get back in shape without another set back.  If I was healthy I would of run the Peach days 10K today.  The distance is would what I wanted but not the intensity.  

4 un timed miles.   It is amazing how fast you can get out of shape, but it is nice to have my rest of my leg sore before I feel the calf.  I hope this means if I build miles gradually I will be done with the injury.

4 un time not worrying about how fast I am running just that I am running.

4 un time not worrying about how fast I am running just that I am running.

5 miles on the frontage road

8 miles on the frontage. Wear the Garmin the first time in weeks. I know I have been running slow but, I have really been running slow. 8 miles in 1:11:35 I averaged a 8:56 average I used to average that without breaking a sweat.

4.1 miles in 32 minutes a 7:45 average.  It was good to run a good pace again.  for most of the week it will be back to the slow miles.

ran 4.1 miles in 34:40 a 8:26 average.  Just ran easy.

4.1 miles in the dark un timed

ran 4.1 miles with my 8 year old riding his bike with me.  Jordan didn't like the wind and the hill on the way back.  I had to keep stopping and waiting for him.

10 miles in 1:23:23 mile a 8:17 average.  I ran the river course.  Pretty easy run, the route is pretty flat.  The hardest part of my run was not sleeping very well last night.  I have two things that is working against me.  I took my wife out for her birthday and eat to much so that never helps.  At least that reason is a fun reason.  The second isn't fun.  About 2 week ago the company I work for anounced a lay off for sometime in October.  I have gone through 5 layoffs in the last 2 year so I should be used to the helpless feeling on not knowing if I will have a job sometime in the near future, but I never do.   The company won't say what day the lay of is but rummors are that it will be on the 5th or 12th October.  My birthday is on the 5th of October so this is no fun.  That would be pretty good to get laid off on my birthday.

5.5 miles easy ran in the dark.  Averaged about a 8:30 mile

6.0 miles on the frontage road run was not timed.  Now I leave to go hunting.

6.1 miles in the dark ran the frontage road in about 51:30 a 8:31 average.  It was interesting running on a dirt road in the dark.  The miles on the dirt were 9:30 miles the last two miles were 8:16 and 7:16 miles.   Felt good to run again last week hunting hiked all over the mountain didn't see anything I could shot at.  When I went hunting I was thinking layoffs would be on the 5th of October.  On thursday, September 30, I get a call from my wife saying she has had people asking if I made it through the layoff.  So I call my manager to find out what was going on.  The company I work for had the layoff on Thursday.  I made it through another layoff.  I feel like I am walking through a mine field I don't know how far I can walk without stepping on a mine.  I have made it through 5 layoffs in the last year and a half.

Ran two laps around the snow man shuffle course.  Averaged about a 8:38 mile I was struggling at the end.  My conditioning has taken a hit.

Bappy Birthday to me.

7.25 miles in 59:57 a 8:16 average.  Ran the Peachdays route starting at my house.  My legs are tired from Tuesdays run. 

6 miles in 54 minutes a 9 minute average.   Didn't want to run very hard today, but my legs were so tired.  Something I am worried about is when and during and after the run my calf is sore and tight.  I was debating on running a 5K on Saturday but I don't think that would be a good idea right now.  It's a little frustrating that I have not been about to really run hard since the first of May.

I got up early in the morning not planning on running the race but wanting to get a run in.  I started running and got to wear my normal Stretching place.  My calf was feeling really good.  So decided to jump in the 5K.   

The 1.5 mile calf check was in 12:48 a 8:23 average.

I got home and eat some toast and drank some sports drink then went and signed up.  They started the race pretty much on time.  I started in third or forth place.  I stayed about 30 yards behind the leaders until about 1 mile into the race.  At about the mile marker move up to the shoulder of the first place runner.  I run with him for about 3/4s of a mile then I fall back and two people pass me.  One of the two runner catches the guy in first and run shoulder to shoulder for the rest of the race.  I have one other runner pass me in the last half mile.  The first place runner finished about 50 yards in front of me.  My legs didn't have much pop in them I need to finish races better.  The race went pretty good considering my training and best of all my calf didn't act up during the race so that is good.  My time was about 1:25 slower then last year.

Splits

6:30, 7:08, 6:55, 0:43 for the last 0.1 miles

these 4 miles are interesting miles.  Monday morning I went to start my truck to drive to catch the van pool.  My truck doesn't start.   So get in the car hoping that I don't get left by the van.  I get to the parking lot to see the van pull away.  If I would of been in my truck they would of stopped, but they weren't looking for my car.  So I drive to work leaving my wife without a car, sorry.  I get home from work and start working on the truck.  I discover I have a plugged fuel filter.  By the time I get the new fuel filter my wife need to go to a class so she takes the car.  I would of dropped her off, but I thought I found the problem so I would have the truck going in a few minutes.  Long sorry short the truck still doesn't work.  I think the fuel pump is burned out also.   Any way I need to take Jordan up to shopKo to get his glasses fixed.  ShopKo is about a mile from my house so I have Jordan ride his bike and I push the running stroller with my youngest in.  We get about 100 yards from shopKo and realized we left the Broken glasses at the house so we turned around and went and got the glasses and came back.  At least ShopKo could fix the glasses.  I run home. 

On the way back the first time I raced Jordan home.  It was close the first time.  On the second time back home Jordan made sure it wasn't even close.  My legs are tired from pushing the 40 pound kid in the stroller, plus the 2 block sprint at the end.

8.3 mile loop around brigham City in 1:06:44 a 8:00 average.  At the first pace felt easy but by the end I was struggling.

7.25 mile loop around brigham city in 1:03:04 a 8:41 average.  My legs felt heavy and tired today.

5.2 miles around Brigham City in 43:49 a 8:24 average.  Ran in new shoes.

11 mile loop around Brigham City in 1:29:46 a 8:08 average.   Run went pretty good I even got a marathon pace mile in it.

Mile splits

7:51, 7:40, 8:03, 8:10, 8:34, 8:33, 8:58, 8:35, 8:30, 7:51, 6:49

10.05 miles in 1:21:58 a 8:08 average.  Ran the river course.  The run went pretty good nothing of note other then still just trying to build a base.

8.5 miles in about 1:09:?? a 8:10 average.  Ran to the Turkey trott course the ran the course and ran back.  I started the run at about 8 oclock PM so I was dark.  I was running on the sidewalk about a mile to go when I found the uneven spot in the side walk and took a nose dive.  Not much happened except skinning my knee.  Teach me to run on the side walk.

6 miles on the frontage road I didn't time this run.  My legs are tired.  I am pushing my fitness right now.

Ran the Mantua Spooktacular in 21:35.  When I signed up for the run I was thinking it would be my first race after the injury.  I ended up running a race 2 weeks ago that I jumped into so it was my second race.   I had hoped that I would be able to win the race because I thought it would be a small race and 3 days after state so no Highschool runners.  It would take a lot to win this race because of my lack of conditioning and not tappering for the race.  I picked up the shirt and started to warm up.  Then I see one runner I have no chance of beating.  Mitch Zundal is in the race.  Mitch wins the race by a long way.  I was about 50 to 100 yards behind 3rd place the whole race.  My legs were feeling pretty tired the hollow race and there was some pretty good hills coming out of the camp ground.  I just don't have any speed in my legs right now.  So this race was a good speed workout and I will take that.

This is the first time I went running this week.  This week was a night mare.  I worked 48 hours Monday-Thursday and then 6 more your by noon on Friday.  I had some software project that was do my the end of the week and to say I was cutting it close is an understatement.  I finished creating the CD that we can deliver to the client on Friday and went home.  I got ready for a run and put the garmin on.  Having data for my runnies is a good thing; however, things didn't work out so well.  The Garmin kept losing signal and going nuts.  I ended up turning off the Garmin mid run because it was beeping at me all the time and said I ran 165 miles.  No Idea how long it took to run the 8 miles.  I ran the frontage road.  Its a course I run all the time.

ran 12 miles in 145:58 a 8:49 average.  Legs were tired.  I ran friday after work then ran the 12 in the morning.  So not much time between runs.  Its been a long week.  I am glad it's over.

Ran 8.3 miles in 1:07:11 a 8:04 average.  Ran the Snowman shuffle course. 

7.3 miles in 59:?? a 8:12 mile.  Ran up to 7th south and ran the peach days course exept staying on 6th north instead of going on main street.  Running at night in the dark is always interesting.

ran 7.2 miles in 1:00:52 a 8:27 average. I struggled with this run. Getting back in shape is not fun. My legs felt heavy the whole run.

6.0 miles in 48:48 a 8:05 average.  I ran the frontage road.  I will probly run this route a lot until the snow flies.  Its a dirt road that doesn't get plowed.

5 miles in about 45 minutes pushing a running stroller with a 45 pound kid in it. The miles were slow but not easy.

12.1 miles in 1:41:51 a 8:25 average.  Same course as last Saturday but 4 minutes fast then last week.  I also had a much better week.  I didn't have to work 12+ hour days this week.  I started out the run at 6:30 and it was still dark.  Running on a dirt road in the dark was interesting.  I didn't worry about the pace just tried to make sure I didn't take a bad step.

9.19 miles in 1:13:07 a 7:58 average.  Ran at night.  It was dark and a little cold but it had stopped raining/Snowing so it was a nice run.

8.3 miles in 1:07:11 a 8:10 average.  Ran pretty easy for most of the run, the last 1.3 miles of the run I opened it up and ran 6:45 miles.  It was down hill but it was still marathon pace miles.  I ended up staying home from work.  We are getting a new furnace.  On monday they started the install and got part of the way done.  Then left us without heat for monday night then finished it on Tuesday.  My wife has school on tuesday so I stayed home and watched the installer.  I also stayed home and played with my 4 year old.  The installer is pretty slow and left multiple times during the day.  He got the heat going about 2 oclock PM.  I am glad I have a fire place.  

ran 8.2 miles in 1:08:??. a 8:23average.  Ran the Snowman shuffle course.  It is winter now when I ran by a bank the sign said 29 degrees F. or -2 C. 

Ran 6.5 miles.  I didn't time this run.  The pace felt about 8:00 to 8:30 minute miles.

ran 7.64 miles in 1:03:39 an 8:19 average.  About 2 to 3 months ago I the work schedule changed to a 9 80 schedule.  So I was should of been getting every other Friday off however, this is been the first friday I have gotten off in a while.  It felt good to run in the sun light.   It is that time of year that if I run before work in run in the dark, if I run after work I run in the dark.

Ran 14.42 miles in 2:00:47 a 8:22 average.  Ran a big loop around Brigham City.  This week has been a pretty good week for training.   My body was feeling the mileage by the end of the run.  I wanted to get a good number of miles because the next few weeks will be hard to get alot of miles in.  I will run the Brigham Turkey trott, so I will run a normal number of mile on monday and tuesday then take it easy the rest of the week before the race.  Then Thanksgiving week will be interesting I will be traveling down to Monticello.  It is hard to train well while traveling. 

8.1 miles around town in 1:03:46 a 7:54 average.  I went running right after I got home from work.  It was dark before I got done running.

ran 8.1 miles in 1:02:25 a 7:42 average.  I ran the same course as Tuesday however I had a hudge difference.  I ran with some one.  It has been a long time seens I have someone to train with.  I ran with Nick Mccombs.  He was nice and ran slow so I could keep up with him.   It was an easy day for him and I am sore.

ran 6 miles on the frontage road.  The run was not timed.  Ran easy just trying to stretch the legs out from wensday's run.

I got up at 6:50 ate and when over to the church to take my turn with every member a janitor.   When I go up it was raining and the wind was blowing.  I think the race could be not fun.  I get back form the church about 8:10, change and head up to get the start.  I get registered.  The weather turns pretty good.  Not much wind, overcast but not raining and about 45 degrees.  I am dressed a little to warm.  I warm up a little.  The race start on time.  The first mile of the race is down hill, I run pretty close to the lead group.  On the second mile, which is all up hill the 5 or six runners ahead of me slowly pulls ahead of me.  At the end of the first loop I have 2 runners ahead of me.  One about 50 yards the other 10 yards.  I try to catch both runners on the second lap but they stay about the same distance the whole time.  My first lap was in 13:25 my last lap was in 14:00.  The two runners in front of me was in my age group, so 30 seconds was the difference between 1st and 3rd.   I don't know what my mile splits are because I went to turn on my Garmin and it was not charged.   

My time was a little slower then last year, but my training was much better last year.

8.2 miles ran two laps around the Snowman shuffle course.  The run was untimed I just ran relaxed.  The hardest part of the run was getting out the door.