Marlin

Had a great run with some great friends today, 16.2 miles in 2:19:33  at 8:37 pace. Started out at 8:41 pace for the first 12 miles and then kept ramping up from there to 8:34--8:27--8:20-- and an 8:13 for the last 1.2 miles.  I felt good, no soreness or problem areas, nice run to open up 2011.

Now a day of rest and relaxing

8 miles in 1:08:00, no issues body wise, actually felt real good today after the 16.2 run yesterday.

AM    7 mile easy run this morning, 1 mile warm up and 6 miles at an easy 8:57 pace.  Hard to get into the run at first but got alittle better as it went on.

PM    Well, 7 miles around the Greenbelt-- my first run in outside this afternoon. 4 above and i just needed to get off that TM and get a run in outside and i am so glad it did, yes it was cold as heck but the sun was shinning and it did not feel that cold until mile 6 and the sweat was starting to make me just a little cold. Pace was around 8:40 to 9:15 as some of the path was slick and some wasn't, Had a great time!!!!

AM    5 mile tm run, scaled back a few miles this morning and wanted to get alittle more stretching in this morning. Was nice talking to Jeff this morning while running as he is in his taper runs now.  Best of luck on RnR Phx. Jeff

PM    Speed workout this afternoon, 6.60 miles, 2 mile warm up and a 20 min. tempo run at a pace of 7:41 and HR at 145, and a 2 mile cool down.

AM  Talk about the bad and good in a 1 hour run, the first 3.5 miles was not that easy this morning, started out sluggish and pace was up  and down from 8:34 to 8:57 and really had a hard time vetting into it.  And just after the 3.5 miles i was things got better  and was back into the run and actually set the pace at 8:27 for the next mile  and 8:20 for the neext and 8:13 the next and7:56 for the last .13 miles.  Glad i just hung in there and didn't throw in the towel.

 PM

AM   Got to the gym early because i nedded to get to work before 6am, started out at 8:41 pace for 30 min. and 8:27 pace for the last half with an 8 min. pace the last mile.  

PM    Speed workout  this afternoon,  1.50 warm up,  6 x 1/4 mile intervals a 6:54 pace, 1/4 mile recovery  and 1.75 mile cool down  for total of 5.50 miles.

16 miles in 2:23:54,  9:00 min. pace.  Long slow miles this morning,  30 sec. below my MP and at HR of 139 for 14.5 miles and then went up to 142 for the last 1.5 miles due to i ran out of water and i did not want to stop when i was that close to being done.

I am thinking of changing my work outs around just a little due to not being able to get stretching in the way i need to, and the lack of not getting core workouts in also, along with some weight training. I need to have these things incorportated into my marathon training.

AM   1 hour--6.60 miles @ 0.05% incline--30 sec. below goal MP and at a 138 HR  I was a nice and easy aerobic training run as i am starting to work more with HR  zones 

PM    Hit the gym this afternoon for weight training and core workouts and stretching, felt so good to get the in this evenning. 

AM   Speed workout 6x600 intervals with 200 cooldown.  1:15 min -- 8.83 miles, did a 10  min warmup--8:00 @ 144 HR -- 7:13 @ 154 HR -- 7:13 @ 154 HR -- 7:13 @ 155 HR -- 7:13 @ 156 HR -- 6:53 @ 159 HR  and the rest of the miles just below MP at 141-142 HR 

PM 

Easy run this morning, no incline, and HR at 129 and had enough time to get in 300 setups in this morning.  It was a cool run this morning because i was able to run with my wifeand talk to her as we were both doing an easy run.

10.05 miles in 1:30, 45 min at an easy 9:13 pace (136), 40 min at MP 8:41 (142), with a 0.05% incline for the whole run. I am thinking of changing my MP to 8:35 or 8:30 pace as my HR indicates that i am able to just alittle, looking for a 145 or 146  HR.  300 setups also

Easy 6.65 miles in 1 hour with a 0.05% incline and HR of 134. Long run Sat. want to run it out side but the weather is not looking like it will be that nice.  We will see

20.0 mile tm run, ok it was not as bad as as it sounds it was actually not to bad of run,  the first 10 miles i had a 0.05% incline (134-135) the next 8.5 miles i was going up and down with the incline (135) and the last 1.5 miles was at MP.  My wife should up around mile 10.5 and we kept each other company as she ran 15 miles this morning--good job honey!

8.55 miles in 1:15 @ a 0.05% incline HR at 137-138.  It was a nice run this morning just easy pace.  This afternoon will be leg weights and core workouts.

8.87 miles in 1:15  5 x 800 x 400 cool downs,   10 min warmup first,  7:03  (147)  6:56  (155)  6:56  (157)  6:53  (161)  6:53  (161)  and finished the rest of the run at 9:05 pace.  Core workoits this afternoon !!!  Talked with Jeff about his weekend this morning, what an amazing runner and person!!

Got a run in outside this afternoon and it was so nice to get out side again and off the TM, the sun was out and such a nice day alittle cool 29* but not bad at all.

easy run this afternoon, 8.46 miles in 1:15--Avg HR at 138-- and pace of 8:52,

This morning i went to the gym and bid 400 setups, leg weights, and stretched.

No run today as Mauri and I are going to Salt Lake City for a VO2 max test tomorrow

We drove down  to SLC for a VO2 test at the Treehouse Athletic Club, Very well worth the money and found out alot about my HR range.  One thing that i got out of it was that i am able to pick up the pace some and will still be in the mid aerobic zone, and have been running my long at the low end of aerobic zone. 

Mauri and I ran in SLC around Liberty Park today, what a very nice park to run in. Didn't have gel or any real fuel or hydration other then H2O so i knew the late miles were going to be harder.  Got to the park around 9:30  temp was 41* miles 1-13 held a steady pace of 8:30 to 8:40,  14-16 was alittle slower due to low fuel and hydro.  We had a great time and nice to run in some good weather and no snow.

9 miles in 1:19:20,  Had a real good run this afternoon- started out at Igg's and ran up to Broadway and across and back down to Pancheri and around SRL and the park 2 times. It was just an easy run with a pace around 8:30 to 8:45  and HR never got above 136, maybe should have pushed it alittle more but am doing speedwork tomorrow. a little cool out--20* but was not bad.

Speed workout this afternoon,  1 mile W/U  and then  4 x 1200  w/400 cooldown  6:44 (141),  6:44 (150),  6:40 (157),  6:35 (157),   and went into a 50 min. run at an 8:27 pace with HR at  (142).  This was one of my best runs (workouts) even tho it was on a TM     10.88 miles in 1:30 min 

8.45 miles in 1:16:38, just an easy run around SRL and across to S. Park.  Path was clear on the east side and spots on the west side but not to bad at all.  Legs were just a little tired from the speed workout yesterday.  HR at 134 for the whole run.

10.18 miles in 1:30:00,   25 min. w/u - 2.77 miles at a pace of 9:07 (127),  60 min. MP - 6.93 miles at a pace of 8:37 (142),  5 min. cooldown  (134).  Broadway to Sunnyside loop twice, pathway were clear except on the SRL side and i just ended up running on the road on that part.  And then a nice cup of coffee from Starbucks afterwards.

6 easy miles on the country roads around our house, 54 min

20 miles around the Snake from Broadway to Sunnyside, about 2 1/2 miles into the run into Jeff F. as i have been wanting to meet him as i know we have crossed paths many times. (It was nice to meet you finally Jeff!!)  Started out the run wanting to do 35 to 40 sec. slower then MP, the first two loops were 30 sec. slower and the last two loops were 40 sec slower, i kind of got frustrated the last two loops because i had to slow down some but what do you expect with no taper after doing 8's and 10's all week long. so i am happy with it.  Time of 3:04:02  now i am celebrating with two ice bags and a big glass of red wine!!!!!!!!

8.54 miles in 1:15:00 with an incline of 0.05%  on the TM at the gym, just didn't want to get all the cold running gear on this afternoon and might be inside for a few days because of the cold conditions this week, high of 7* tomorrow.  It was just an easy run with HR of 133 except for the last 0.5 mile at an 8:27 pace then HR went up to 138.

4 x 1600 w/400 jog speed workout with an incline of 0.05%  1.25 mile w/u  6:49 (154) - 6:49 (157) - 6:58 (157) - 6:58 (157)  then went into 8:27 pace (142) for 3.17 miles, 1:15 min.  Wow what a workout.

Easy run this afternoon, 8.53 miles in 1:15 min. (138)  legs were a little heavy after yesterdays speed workout.

10.27 miles in 1:30 min at 0.05% incline,  started out with an easy 9:13 pace for 15 min. and ramped up over the next 30 min. to 8:35 (MP) and held that for 40 min (142 to 144 HR) and then a 5 min. cool down.

8.66 miles in 1:15 min., with 0.05% incline, started out with a easy w/u for 5 min and-- then 8:49 pace for 15 min (133)--then 8:41 pace for 15 min (136)-- 8:27 pace for 40 min. (140).  I wanted to run outside today, but 18* just didn't sound so good to me plus there was a breeze. Had a good run inside today legs felt good an my HR was low for the whole run. Long run Sat.

16.0 miles in 2:24:40 Average HR (129). Wanted to let it warm up some before i got going, waited until 11:30 and headed for the Greenbelt  Had a very good run today and wanted to hold the pace at an easy 9:00 mile, it was alittle hard to keep it slow at first. Day off tomorrow.

8.70 miles in 1:15 min.  First mile was at an easy 9:03 pace (122) and then the next 7.70 miles at a pace of 8:34 (135), pace was not bad at all and the HR was low, not a bad afternoon run temp was 29* with a slight breeze.

Speed workout today,  1 mile w/u,  4 x 2000 w/400 jog at a 0.05% incline -- 6:57 (155) -- 6:57 (156) -- 6:57 (157) -- 6:57 (157)  with a 0.50 cooldown  at a 10:00 min. pace, then kept ramping up every 2 min. to 8:34 pace for the last 15 min.

OK this was one cold run this afternoon, 11* at the start of the run and 6* at the end of the run.  Things were just not working right on this run   8.14 miles in 1:15 min. 9:11 pace

10.42 miles in 1:30 min. tempo, started out with a 5 min at 9:05 pace and then kept ramping up over the next 30 min to 8:34 pace and held that for 10 min HR was still low (137-138)  ramped up to 8:27 for 10 min HR at (139)  and then 8:20 (143-144)  the rest of the way to 1:25 min and then a 5 min cooldown.

7.25 miles in 1:16 min. just an easy run today, not wanting to push the pace at all due to my last long long run before the Napa valley marathon is tomorrow

20 miles in 3:02:11--9:07 pace, a little cold this morning, started out just wanting to keep an easy 9:00 to 9:10 pace for the whole run. Tailwind was able to keep 9:00 min mile and the head wind was around 9:10 pace. Stopped by the truck at mile 10 and changed my shirt gloves, hat, and jacket, man it was nice to have dry stuff again. Again i stopped at mile 14 for 30 or 40 sec. to just get a good drink of water. Happy with the run as next week is not as many miles.

6.96 miles in 1 hr even not running on miles, but on time right now. 1 mile warm up at a 9:06 (120)-- 8:31 (136)--8:35 (137)--8:36 (143)--8:28 (144)--8:33 (145)--.96 miles in 8:10 min. (145)

Speedwork--2 x1600 --1x800  and finisbed off with an easy 9:13 pace

6.75 miles in 1 hr. My wife and i have been under the weather the last couple days.

8.65 miles in 1:15:00, felt good today and the run was much better, Started out a 9:13 pace and kept ramping up over the next 20 min. and then went into MP 8:34 pace (138-140) for 25 min and then 8:27 pace (141-143) for 25 min and then a 5 min cooldown.

6.93 miles in 1 Hr.  SRL- South park loop on just an awesome afternoon,  1 mile at 9:10 pace  and the next 5.93 mile between 8:20 to 8:36 pace (139-141)

13 mile run this morning, weather was not to bad and no wind !!  Just an easy run this morning and it is my last long run before Napa Valley Marathon in just 2 weeks away.

1 hr 6.75 miles up and down SRL, weather was very good no wind and the sun was out but could seen the storm moving in. Just an easy run but very nice run, enjoyed it very much.

Speed workout today, 4 x 800 x 400 cooldown, 6:40 (146) - 6:40 (148) - 6:35 (151) - 6:27 (153)  finished the rest of tbe run at 8:20 pace (138) 

Easy 5.25 miles in 45 min. 1 mile w/u and then 8:34 pace the remainder of the run. 

30 min. w/u 20 min. MP 10 min cool down

5.30 miles in 45 min. a nice run this afternoon  (138)

7.05 miles in 1 hr. 1 mile w/u at a 9:05 pace and went into a 8:35 pace up till 30 min. (134), and ended up at 8:13 pace for the last 15 min (136)

5 miles in 41:44 - 8:20 pace was not a hard run at all HR was only at (134)

5.35 miles in 45:00 with some p/u the last 15 min.

4 miles in an awesome afternoon in Cal.

just an easy run before tomorrows marathon

Woke up race morning to rain, and was not sure what to expect for the race or if it was going to be a run just to finish.  We left the hotel around 5:30 am and had a 10 to 15 min drive to the start line and then another 1 mile walk just to get to the start line as they blocked off all roads.  It was still rainning as we were walking to the start and my wife Mauri, sister-in-law Karey, and brother-in-law Larry wanted to see me start and stood out in the rain with me the whole time and was glad i had extra coats and jackets for them.

More and more runners were showing up now and getting close to race time and it was still rainning and i decided that i was going to make the most of this run and that it was not that bad a it was 53* and warm out so the rain (not heavy rain) was not going to bother me and in fact during the run it did not bother me and kept me cool. 

1 - 8:48 (124)

2 - 8:53 (132)

3 - 8:58 (132)

4 - 8:21 (133)  The first 4 miles was rolling hills, i felt great and just still rainning.

5 - 8:30 (134)

6 - 8:30 (137)

7 - 8:25 (135)  My wife and Larry and Karey were here for support as i didn't expect that at all, and come to find out after i past by Mauri and Karry went for an 8 mile run with the other runners and Larry picked them up down the road, how cool was that!!!!!

8 - 8:23 (136)

9 - 8:24 (136)

10 - 8:28 (137)  Still feel great, and the rain has let up some, HR is still low and just kept the pace going.

11 - 8:26 (137)

12 - 8:51 (140)  hill

13 - 8:10 (140)

14 - 8:35 (141)

15 - 8:21 (140)  HR is still good, rain is light and on and off but there is a head wind now.

16 - 8:42 (142) hills

17 - 8:35 (142)

18 - 8:10 (141)

19 - 8:20 (142)

20 - 8:30 (144)  body is still in good shape and no wall or cramping and just kept pace going, passing the runners that passed me, great energy!!

21 - 8:15 (143)

22 - 8:20 (146)

23 - 8:24 (148) HR is getting up there but still ok

24 - 8:24 (147)

25 - 8:15 (149)

26 - 8:01 (151)

.20  i don't know, i forgot to turn off my garmin i was so happy

WOW,  3:42:53   PR by over 17 min.  GLORY TO GOD!!!!!!!!

347 finish out of 2350 that started,  age group finish was 46/137

Just 3 easy miles on the TM at the gym, could have ran outside but wanted to keep it easy and no grade.

4 easy miles at the gym

Started out at a 9:00 min pace and every mile i did a .25 mile pick up at a 8:30 pace, did this for the first 30 min and then kept it at 8:30 for the next 15 min, and moved to 8:00min pace for the last 15 min.  7.1 miles in 1 hour.

7.0 miles around the country roads around our house, 55:09 time 7:53 pace, a good run as i needed to get the legs moving again after last weekend.

9.10 miles in 1:15:00 at 0.5% incline, 8:14 pace  W/U at 8:41 pace for the first mile (128), miles 2-5 at 8:13 pace (136), miles 6-9.10 at 8:06 pace (143-144)

Speed work

5 x 600 x 200 recovery  6.27 (147) - 6:27 (151) - 6:27 (156) - 6:27 (156) - 6:27 (156)  then a 400 cooldown and then went into an 8:30 for 15 min (138) then the last 30 min. at 8:13 pace (143)  9.23 miles in 1:15:00

7.2 miles in 1:00:00 at 8:21 pace (143)

11.13 miles in 1:30:00--first 45 min. 5.45 miles 8:16 pace HR at (136) the second 45 min was a 7:53 pace  HR at (147)

7.28 miles in 1 Hr. 8.14 pace - Hr was at (140),  Work has been very busy and have been getting my runs in later then normal, and have been getting less sleep.

16.0 miles in 2:13:29 - 8:21 pace, HR was at (140) . Wanted to get this long run in yesterday but had to work all day and was in no shape to run by the time i got off work.

Long days at work this week, so need to run in the mornings for a few days. 

8 miles in 1:06:09 at 8:16 pace. Very happy with my HR as it was a (139) . 

1:15:00-- 9.40 miles at an average pace of 7:58 - Speed worout--6 x 800 x 400 recovery,   1 mile w/u at 8:49 pace--6:49 (143) - 6:49 (148) - 6:44 (151) - 6:44 (155) - 6:40 (156) - 6:40 (157) and  then 40 min. to 50 min. at 8:34 pace, 50 min to 60 min at 8:27 pace, 60 min. to 70 min. at 8:20 pace and a 5 min cool down.

9.11 miles 1:15:00 at a 8:14 pace average HR was at (140)

11.11 miles in 1:30:00 at 0.5% incline, the first 45 min. was at 8:20 pace and HR was (134), the 2nd 45 min was at 7:53 pace and HR was (145)  Very happy with pace as my HR is still in the Z2 and have been working on just relaxing and breathe

7.25 miles in 1:00:00  with a 1.0% incline--8:17 pace---a good easy run,  as HR was in the low Z2.

What a great morning run, weather was in the low 30's and no wind. Talked to Jeff and Gray around mile 10, it sure was nice to see Jeff and talk to him as i have not seen him in awhile.

20 miles in 2:43:50 for an average pace of 8:11 min. mile. Started out at the new Buffalo Wild Wings on SRL and ran up SRL to Sunnyside and all the way east on Sunnyside to Hitt and up to Calvary Chapel and back and then up to Freeman Park and back for 20 miles.

At mile 10 my HR was only at 135 and I decided that i was going to pick up the pace and the HR, over the last 10 miles i was running a 7:52 pace with my HR at 141 to 143, WOW felt great. I am going to keep working that 8:00 min mile and see what happens.

9.18 miles in 1:15:00 at 8:11 pace w/ 0.5% incline

.50 mile w/u at 8:34 pace (125), then 8:13 pace to 30 min. (136) and for the next 45 min at 8:06 pace (142)

AM---1 hour bike ride at 4:00 this morning from our house in to town and back, had fun and a good start to the day.  

PM---Speed workout, 6 x 800 x 400 cool down,  6:31-(143)  6:31-(152)  6:31-(155)  6:31-(157)  6:31-(156)  6:31-(156)  .75 mile cool down,  cool downs were at a 9 min mile.  moved to 8:30 pace and held til the 1 hour mark and the ran 7:53 pace for thenext 15 min.  nice workout.

I have been able to run beside my wife Mauri the last few days and i have to say how impressive her running has got.  She has come a long way over the last year!!! 

AM--50 min. bike ride onthe country roads around our house.

PM-- 10 miles in 1:20:22 at 8:02 pace with a 0.5% incline.  1 mile w/u-- miles 2 to 9 was at an 8:00 min. mile with HR at (137), started out weak but as the run went on it got better and felt much stronger-- mile 10 was at 7:47 pace with HR at (146).

This weekend i am going steelhead fishing so i am not sure how the running is going to go, may have to lose a day of running.

10 miles in 1:19:21 at a 7:56 pace with a 0.5% incline

1 mile w/u,    miles 2,3,4 at 8:00 min. pace (133),    miles 5,6,7 at 7:53 min. pace (135),    miles 8,9,10 at 7:47 min. pace (137).  This was one of my better runs in a while learning how to fuel a little better.

Had to make it to the gym at 2:30 am to get my 16 mile run in before i headed to the Salmon River to get some Steelhead fishing in. Have not done a much fishing this year as in the past due to my running, but it is ok.

16.0 miles in 2:09:16, mile 1-8:34 , 2-8:20 , 3-8:13 , 4-8:06 , 5 to 16-8:00 min. mile.  HR never got above 141.  It was warm in the gym this morning, i was soaked. 

Got back from the fishing hole early, you know you tend not to eat as good as you do when you are at home and felt bad and just needed to run, went to the Greenbelt and wanted to make 4 loops but the wind came up and just didn't want to make another loop and was very happy with what i did get in.

6.93 miles in 55:48 for an 8:03 pace

Well it was just to windy after work at 3:30, so i went to the gym for this run.

10 miles in 1:20:46,  with a 0.5% incline overall pace of 8:05

Speed work today, 1 mile w/u  7 x 800 x 400,  .75 mile cool down at 8:34 pace  then finished up the run at 8:00 min. to 8:06 pace.    6:58 (136) -- 6:40 (144) -- 6:35 (149) -- 6:27 (152) -- 6:22 (154) -- 6:18 (157) -- 6:15 (157)

10 miles in 1:19:50 at a pace of 7:59,  it was a good run and felt very good,  HR never got above 141.

Tempo run today,  11.65 miles in 1:30:00 at an overall pace of 7:44

Stared out at an 8:00 mile for the first 45 min. at a HR of 133 to 135, and the 2nd 45 min was at 7:30 pace with HR at  143 up until the 10 mile mark and went up to 146 and felt ok still. A good run today.

3 easy miles at the gym, I wanted to run out side today but i also wanted to sit in the sauna at ther gym.  Long run tomorrow!

Set out at 5 am this morning, made 2 loops around the greenbelt and then up SRL and then down Sunnyside to Hitt road and up Hitt to 17th street and  and back the same way. Ran into Jeff  and Moxie at mile 10, it is always nice talking to him.

Set out on this run to see if an 8:00 min mile was possible and still stay in the Z2 HR (137-147),   20 miles in 2:39:50 at 7:59 over all pace, with an average HR of 144. At mile 10 pace was 8:07 and the last 10 was at 7:52 pace, had to work at it and focus on the breathing the last few miles. Need to keep working at it, and the hydration was not very well planned out on this run.

9.25 miles around the Greenbelt 4 times, very windy and i could complain about it but you know as i was running  into the head wind i was just telling myself it is a great training run and i was running in shorts and a long-sleeve tech tee so it is all good.

9.25 miles in 1:18:02

Speed workout today, 5 x 800 x 400  c/d   started out with 1 mile w/u at 8:34 pace,  6:31 (148) -- 6:27 (151) -- 6:22 (154) -- 6:18 (155) -- 6:15 (158)  and the did a .50 mile c/d at 8:49 pace and then ramped up pace every mile starting at 8:13--8:06--7:53 and the last .72 miles at 7:47 pace.  Had a great run and was fun also, i love speed workouts- a great challenge.

7.3 miles in 1 hr. at 8:13 pace, just an easy run.

Headed to S. Dakota today and needed to get my run in this morning,

Tempo run-- 11.67 miles in 1:30:00, first 30 min. was at 8:13 pace for 3.71 miles and found out that i should have had just one cup of coffee instead of two and stop quickly before going into tempo pace.  Tempo was 1:00:00 for 7.96 miles at a pace of 7:32 and an average HR of 141.  This was a good run for me and was very happy with HR,  seen Jeff at the gym this morning always nice to chat with him.

7 miles at my sisters gym in S Dakota

16 miles at my sisters gym this morning in 2:09:50 

Good to be back home and in my comfort zone again running, had a great time in S. Dakota at my sisters house and her gym.

9.50 miles in 1:16:03 at an 8:00 min. mile

Hats off to Ryan Hall for his PR at Boston. Had the pleasure to meet him at the San Diego marathon last year, what a great guy.

Speed workout today,--1 mile w/u at 8:13 pace  4 x 1200 x 400  6:27 (150) -- 6:18 (155) -- 6:11 (159) -- 6:11 (159)   10 miles  in 1:15:30 at a pace of 7:33. 

A windy run around the Greenbelt, it is my wife's birthday today and needed to make the run alittle short and get home to start the BBQ as we have family over this tonight.

7.0 miles in 55:15 at an average pace of 7:53 with HR of 140

Tempo run today, 10 min. w/u at a 9:20 pace, and 15 min. at 7:53 pace, and then went into a 65 min tempo, first 15 min of the tempo was at 7:30 pace and the last 50 min. was at 7:24 pace.    11.72 miles at an average pace of 7:40, Hr never got above 147 until this older gal got on the TM next to me and she had on this musky, mold, dry air smell that made it hard to breath and my HR went up alittle bit. I was glad she didn,t last long, i am sure she is a very nice person but the perfume needed to stay home.

4 loops around the Greenbelt for 9.15 miles in 1:17,10

20 miles in 2:46:40 for an overall pace of 8:20

Ok i did a very boring run this morning but it was needed in a good way, i ran SRL up and back for 20 miles, i ran the hills and down hills as my next marathon has some of both in it. I was holding a good pace around an 7:50 to 8:10 pace up to mile 18 and i know it was going to happen some time during the run where my legs are going to say they have had enough of that crap, and they did. The last 2 miles i was just in a finish the run pace.

I feel very blessed this morning as i seen alot of my friends on this run and am very happy to have them friends and fellow runners.  Jeff S. thanks for all the words of encouragement, your awesome!!

After the run i went to the new running store and got a massage and talked with Gray as he is having his grand openning today, aqnd picked up some hammer stuff, and was talking to him about the bibs he has on the wall and told him about one of mine that Ryan Hall, and Meb had signed and i think i will bring it in to the store to show off as it is just in the dresser and i know he will take good care of it, as he also has alot of memorabilia on his walls at the store and he seemed happy to have me bring it in.

9.26 miles in 1:15, just a take it easy run

Speed workout,  10 miles in 1:15:30 for an average pace of 7:33

4 x 1600 x 400 cool down, 1 mile w/u  6:40 (144),  6:35 (151),  6:35 (154),  6:35 (156) then 800 cool down, and finished up the rest of the run at 8:00 min. mile.  Felt good about this run.

Easy run this afternoon around the Greenbelt but it was very windy.

Abs are a little sore today as i have been working them more this week.

Tempo run today at the gym, i am sick of the wind and looking forward to next weeks nice weather.   11.73 miles in 1:30:00  15 min. at 8:13 to an 8:00 min mile, and 75 min at 7:35 pace.

7.50 easy miles on the TM this afternoon,

Todays run i decided to slow the long run down alittle bit by 30 to 45 seconds slower then goal MP and it was hard to do,as i kept wanting to pick up the pace and had to hold back.  It kept going through my mind the quote that Ryan Hall said once was (it takes self discipline to run slower) and it helped.  16 miles in 2:18:10 at a pace of 8:38 and average HR of 131.

I set out to run this run between an 8:30 and an 8:40 and i actally feel good right now and not sore. I am also going to try to do 2 a day only on my recovery run days to break it up and to reduce the fitigue and hope to have better Speedwork and tempo runs.

AM    Just an amazing run this morning, no wind and an awesome sunrise.

        6 easy miles in 51 min.

PM    7 miles around the greenbelt on a nice but windy afternoon, ( just easy miles)

Had a very good speed workout this afternoon

1 mile w/u   4 x 2000 x 400 c/d ,  6:40 (144) -- 6:31 (152) -- 6:31 (154) -- 6:31 (157)  then ran .50 mile cooldown  and then ramped up to an 8:00 min. mile until mile 7.5 and then ran 7:53 per mile.

AM   6.60 easy miles around the Greenbelt, cool and a slight breeze but another good morning for a run. Hope for no wind for this afternoons run.

PM   7.0 miles around the the Greenbelt on a windy afternoon.

Tempo run today,

12.60 miles-- 5 mile w/u at 8:13 pace and then 1:30 min. tempo at a 7:30 pace, overall pace was 7:32 with HR at 145 average.

Went to the Running Store to get some gel for Sat. and Grey had my bib and pics from San Diego Marathon  framed and hanging up in his hallway and it looks great !!!!  Good job Grey.

AM   5.0 easy miles around the river. Not a bad morning run, weather was not to bad and just a slight breeze, temp was a nice 48*

PM    5 easy miles at the gym

Set out for this run at 4am this morning as i wanted to make the Bible study at church at 8:30. Got to the Greenbelt and it was very wind out but decided to give it a try and made one lap 2.30 miles around the river and the wind making my pace slower then i wanted for my last 20 miler before the marathon, so i loaded my butt up in a hurry and headed to the gym for the rest of the run (17.70 miles).  Was very happy i did that as i was able to work more on my form.

AM   6 miles at the gym, forgot my water bottle at home and hat to step off for a drink at 3 miles.  Talked to Curt and was glad i was not the only one that didn't want to deal with the rain. Sure hope they get selected for SGM. 

PM   7.5 miles at the gym this afternoon, felt very good and HR was low.

Speed workout today, 3 x 1600 x 400 cooldown and finished of the run at 7:53 to an 8:00 min mile.   6:21 (143) -- 6:21 (150) -- 6:21 (152) .  Had a good workout and HR was at the low Z2.

AM    6 miles on a great morning for a run, alittle cool but we will take it.  Just nice and easy,  8:40 to 8:20 pace.

PM    4.60 miles on an awesome afternoon for a run,

Tempo run this afternoon,

10 miles in 1:16:49 at an average pace of 7:41,  started out at 8:00 min mile for the first 30 min. and 7:30 pace for the last 45 min

AM    WOW, what an amazing morning for a run, 7.25 some what easy miles  in 1:01:50 around the Greenbelt and the SRL.  .

PM    5 miles after work around the greenbelt, at an average pace of 8:15

My last long run before CdA marathon, set out at 2 am and needed to do a 2 hour run so i could be at the start of  the Mad marathon this morning as i am helping out at an aid station. Need a nap now!

Today is the start of a two week taper.

AM    7.35 miles in 1 hour at an 8:09 pace, left calf was a little sore but as the run went ont it was good. Going to do just one run a day until after the marathon. 

Interval run today,

I had one of the best interval runs todate, Felt strong and HR was low.

1 mile w/u 4 x 800 x 400 c/d -- 6:15 (144) -- 6:15 (147) -- 6:07 (152) -- 6:00 (155) -- finished the run at 7:53 pace, overall pace was 7:34

5.75 mile run around the greenbelt in 45:00 min., just wanted to do this run at what ever the legs felt like doing, i am a little surprised that the pace was at 7:50  after the interval work-out yesterday but very happy.

7.64 miles in 1 hour,  30 min at 8:00 min mile - 25 min. at 7:30 pace, and a 5 min. cool down.  overall pace of 7:51

5 easy miles at the gym this morning. Going to go to the cabin this afternoon, so it looks like tomorrows run will be with snow on the ground.  Good luck to all my friends running the Ogden Marathon.   

7 miles in 1hour just nice and easy run.

Amazing morning for a run, 5.58 miles in 45 min. at a average pace of 8.04

Ran the course that my wife and i call the high 5, it is alot of rolling hills . 

5.35 miles in 45 min. just nice and easy run at the gym this afternoon.

Looking forward to the marathon this weekend in Coeur D' Alene as Mauri and i are heading up there Thursday morning to enjoy a long and exciting weekend.

Day off today.  Heading to Coeur D' Alene in the morning and the Marathon is on Sunday.  Can't wait

Just an easy run on the TM at the hotel.

Just an easy run the morning before the CDA Marathon.

We got to Coeur d' Alene on Thursday around noon, and I was feeling like I was getting a sore throat and picked up some Zicam and was taking it the whole time up here until the race. It helped out alot. My calf's had been on the tender side since we left Idaho Falls. We drove the course on Sat. evening and was amazed with the rolling hills and a couple big hills. I did not train that much for hills and all the turns that was on this course, but it is a very scenic and an awesome city to visit.

Ran a 3:26:22 marathon at average pace of 7:55, finished 5th out of 25 in my age group and 40th out of around 600, (not sure of exact # yet as we left before all the finishes were posted.

I didn't know how I was going to run this course and was going to just get going and see what happens. It didn't take long to figure out how I was going to run this one right away, as on the flats I was going to just hold a 7:50 to 8:00 min. mile and on the up hills just to run in the means of HR in Z2, and make up for it on the down hills. It ended up that the flats were just alittle faster then  7:50 sometimes, but HR was still ok. So it did not bother me to much and was hoping I was not going to pay at the end. At mile 21 I was at a low end of Z3 and by mile 24 I was at the middle of Z3 but was not going to slow down at this point and was not hurting or felt bad until mile 25 and just kept doing what I was able. Wow I BOSTON QUALIFIED and I am so happy, and to do it on a course that was a challange.

Glory to God for giving me the strength and the will to do what I love to do.

1 - 8:21 (127)

2 - 8:13 (137)

3 - 7:54 (133)

4 - 7:57 (139)

5 - 7:45 (137)

6 - 8:17 (138)

7 - 7:51 (140)

8 - 7:51 (139)

9 - 7:35 (142)

10 - 7:43 (142)

11 - 7:47 (141)

12 - 8:22 (143)

13 - 7:34 (142)

14 - 8:05 (140)

15 - 7:46 (144)

16 - 8:02 (148)

17 - 7:36 (145)

18 - 7:49 (145)

19 - 7:52 (146)

20 - 7:49 (146)

21 - 7:43 (149)

22 - 7:58 (149)

23 - 7:56 (150)

24 - 7:57 (151)

25 - 7:57 (150)

26 - 7:50 (154)

.20 - 7:50 pace

Will try to put the ascent and descent on there when I get home.

AM   5 miles around the Greenbelt, just nice and easy.

AM   7.2 miles in 60 min. just easy miles.  High winds this morning so i went to the gym to run. 

PM   6.0 miles at the gym again this afternoon.

AM   7 easy mile on the TM this morning.

PM    What a great afternoon for a run, ran from SRL and the loop up to John Hole's bridge and back for a total of 7.2 miles. Pace was from 8:00 min mile to 8:20 pace. Legs feel fine!!!

AM   6 miles on the rolling hills around our house, set out early as I needed to be to work this morning.  Greenbelt run

PM   7 miles around the Greenbelt this afternoon again. Started this run out around 8:00 min mile and just felt good and just kept picking it up after every lap.  7 miles in 54:40 at an average over all pace of 7:48  2.30 @ 8:02 -- 2.30 @ 7:47 -- 2.30 @ 7:37 -- .11 @ 7:15  A great week of running!!!

AM   6 mile loop around the house this morning, had a hard time getting the legs working the first 4 miles, but got better the last 2 miles

PM   7 mile loop up SRL and down to John's Hole bridge and back up. It was windy when I set out and started to ran about half way through the run, but it was OK and kept me cool so I didn't mind it. 

PM   Interval workout today,  5 x 800 x 400 c/d 

6:15  (141) -- 6:15  (145) -- 6:11  (148) -- 6:11  (151) -- 6:07  (153)   .50 mile c/d after the last one and then went into goal MP at 7:47.

10 miles in 74:55 at an average overall pace of 7:29

AM   7.25 miles around the Greenbelt on an amazing morning run.  Just an easy run as the legs are on the heavy side 

PM   7.40 miles in 1 hr. I wanted to run outside this afternoon but went to the gym and wanted to sit in the hot tub after the run.

PM   Tempo run this afternoon.  11.82 miles in 1:30:00 at an overall pace of 7:37.  Started out at an easy 1 mile w/u and then ran the next 4 miles at 7:47 pace and then went to tempo for the last 50 min. at a 7:24 pace. legs felt alittle tired but not all bad.

AM   5 easy miles around the greenbelt.  I know that all things pass through the hands of the lord, and things are on his terms, but i am ready for the river to be back to normal and peaceful. (patience)

PM   5 more easy mile this afternoon.

Set out at 5:30 this morning and it was an amazing morning to run, no wind and cool.  16.50 miles in 2:10:00, just nice and easy run and legs felt great as i was alittle surprized as the didn't feel so hot last night.

5.50 miles on the country roads around the house.  Normally i have not ran on a Sunday but i got home from Church and just felt the need to go and run. Ran in my new pair of Brooks Adrenaline 11's that i got from the running store last week and man they are nice.

Work has been busy and I am going out of town to Lake Tahoe a week from today to set up a log house that I build and will be there for a couple of weeks and hope to be home before the 4th but we will see. Hope to keep the runs consistent.

AM   7.30 miles around the Greenbelt, Awesome morning and the river has gone down.

PM   7.70 miles after work.  Just an easy run with .25 mile P/U.    (Greenbelt run)

Sunnyside hill run, 5 up and 5 down--Wow what a run and to think Mesa Falls hill is bad (not) but you know i liked it alot and I had a very good time and loved the challange of it.

10 miles in 1:23:07 -- 48:31 up -- 34:36 down

AM   Just 5.50 easy miles on the country roads around our house.  Legs were heavy after the Sunnyside hill run yesterday.

AM   4.60 very easy miles on a windy morning.

PM   Tempo run this afternoon,  12 miles in 1:30:26 at an average pace of 7:32.  1 mile w/u and the next 21 min. at goal MP,  60 min tempo starting out at 7:24 pace for the first 30 min. and then 20 min. at 7:19 pace and the last 10 min. at 7:13 pace. A good run and I felt very good.

AM    7 miles around Greenbelt - John Hole's bridge to Sunnyside bridge loop, just an easy run and an amazing morning for a run. Just alittle cool but the sun was out and that makes it amazing.

20 miles in 2:41ish

I had a very good run today as I was able to run with Jeff this morning for 3 miles as this does not happen to often, and around mile 15.50 I ran into my amazing wife and was able to run with her for the next 4.50 miles as this don't happen much also. So yes, today was a good day.

Now off to get a rental car and get to packing to head out of town for work to Lake Tahoe for a couple of weeks.  Sounds like work will be getting very busy.

AM   7 miles on a combination of a bike path and some hills, it was a good run and nice and cool.  Carson City and Lake Tahoe has alot of hills, may run the bike path around Lake Tahoe this afternoon after work.

PM   4.00 miles, We ended up working late and was tired, was going to run the lake and it was 78* up there and ended up driving down to Carson City. Should have ran the lake, it was 88* in Carson and only ran 4 miles because it was just plain hot after a long day of work.  I like it here as it is so scenic up here.

8 miles and alot of hills in it,  it has been hard to get the runs in here in Tahoe. The morning run is fine but to get in a run after work is the hard part as it is hot, today at the lake it was 86 and in Carson City it was 91 yesterday and the TM in the hotel was even hotter then that. Do what i can right!  The weatherr is nice here don't get me wrong but when I go from cool temps back home to hot temps here it may take a week to get used to it.

AM   Set out on this run at 3:30 this morning as it was nice and cool and need to be at the job site by 6 am.  10 miles on alot of up and down hills, a good workout  and wanted to go just a little longer just in case i am not able to get another run in this afternoon. 

AM   9 mile run this morning, set out at 3:45 this morning as I had a very good run and was nice and cool also. Just set out running and happend to find a road that was nice,and some hills but not so bad. I am starting to like hills now as I have been running them all week and will be all of next week. (it is what it is)

PM   5 miles on the TM at the hotel after work.

15.63 miles around Lake Tahoe,

9 mile run around back streets of Carson City, it was a fun and enjoyable run this morning.

AM   11.25 miles on an amazing morning for a run, just started running and got 5.60 miles out and turned around and came back and finished the other.05 in the parking lot.

PM   5 miles after work, an ok run-hot 87* and very windy.

AM   8 miles on a warm morning and no wind, alittle tired this morning but after a few miles felt much better. Another long long day, hope to get the job wraped up Wed. or Thurs.

AM   12.25  miles this morning, it had rained before i set out on this run and startedto rain again two miles into the run and was nice and cooland i didn't mind it at all. Legs felt ok not great but ok. Heading home today some time and will only make it part way and will be back home tomorrow.. 

PM   6 miles on the TM at the hotel in Elko Nv. on my way back home, got a late start heading home as I had to work some this morning before I left Carson City. Just wanted to make it part way back today and finish up tomorrow. Can not wait to get home and back to the norm.  Oh -- it was nice to not have all the hills on this run as I was able to hold a 7:40 pace.

Day off today

AM   A nice run this morning, weather was great and it is nice to be back home running again.  10 miles in 1:18:28 at a 7:50 pace, felt very good this morning.

PM   A very nice 5 mile run around Freeman Park and the Greenbelt, just nice and easy. 

Got a late start this morning as I had to turn of the water on the lawn and ended up going down to the parade route to mark out a spot for Mondays festivals, cant wait as it is always a fun time here in I.F. over the 4th.

20 mile run this morning -- just wanted it to be nice and easy and around 8:00 to 8:20 pace. Seen alot of my friends on the SRL and talked with Curt for a few min. and found out he is going to run Deseret Morning New Marathon also on the 25th of July, we are going to have a blast and I am very excited.  Also I seen Jeff and the family heading out to go camping as I was running across the Sunnyside bridge, a great weekend for a camping trip and hope they have a blast. Just finished my breakfest and could use a nap but got to many things to get done, so it will have to wait a few hours.  Life is good praise GOD!!!!

This was my first 5k that i have ran and had a very good time,  I have to say i am a little surprised at my finish and am very happy with it as it came out to a 6:40 pace.  Alot of people and talked with Jeff and Gray before and after the race as those two guys are fast. Ended getting 1st in my age group, very happy about that and might end up doing more 5k now.

After the race i set out on a 6.80 mile run to end the day of running at 10. Now let the fun begin, Happy 4th

AM   8 easy miles around the Greenbelt, 8;15 to 8:30 pace as the morning is just awesome for a run.  Had a great weekend with my wife, she is an amazing wife and she did great at the Firecracker 5k this weekend as she finished 2nd in her age group and 7th out of all the women, great job honey.

PM   7.25 miles on a hot afternoon, just looking at it as good training in the heat and was not all that bad.

AM   Sunnyside hill this morning, started up it around 4:40 and had to stop a few times going up just to enjoy the city lights up there. 5 up and 5 down, was working on tje down hill part to has good control and not to over stride. I think it was a good run and managred okay.  Going down was between 6:27 and a 6:38 pace  

PM   No afternoon run due to getting a deep muscle massage from Peter at the gym.  

AM   6.0 miles this morning, things are akittle tender this morning from last nifhts massage but felt great in the hip area that was giving me some issues befor.  Just need to strwtch more .

PM   11 mile tempo run this aftrernoon, first 30 min. at an 7:53 pace and then ramped up to a 7:25 pace, over all pace of 7:34

AM   A very nice morning for a run, 10 mile run - 9 miles at 7:45 to 7:50 pace as this was in the low end of Z2 (138-139) an 1 mile cool down at a 8:30 pace (125).

This is the only run for today as Mauri and I are going to the cabin this afternoon.  

15.0 miles this morning, a very nice run and happy with the pace as this is the last long run before the Des News Marathon.

AM   7.6 miles in 1 hour, HR was at low end of Z2 and average pace was 7:53.  Good run and HR was low at that pace so that was good, hope to be ready for Des News in two weeks from today.

AM   intervals--1 mile w/u 4 x 800 x 800 c/d and then went up to goal MP.  6:15 (147) -- 6:15  (152) -- 6:15  (154) -- 6:15  (156)    8 miles in 1 hr. at average pace of 7:29

AM   5.66 easy miles this morning in 45 min.   Taper week 

AM   The last tempo run before Des New Marathon, 8 miles in 1 hour - 30 min w/u and 30 min goal MP pace this was a good run and legs had good energy also. 

AM   45 min easy run

AM   7.65 miles this morning from the cabin. Legs didn't have much energy the first 2 miles and just got better as the run went on and the 7:20 pace the last 2 miles felt good and wanted to keep going---but I didn't (think taper)

AM   6 easy miles around the Greenbelt.

AM   1 mile w/u  and 4.75 miles at a 7:45 to 7:30 pace in low end of Z2. Happy with the run----(SRL)    

AM   6 miles on SRL, alittle cooler this morning and windy.  Had a great run this morning , body feels very good and HR was low for the pace I was running.  Hope Des New Marathon will go well.

Day off today

AM   Easy run around the hpuse this morning.

Day off

Just an easy run around Liberty Park the day before the marathon

This was a much harder course then i thought it was going to be. Race got started and we were heading down this steep hill from 7500 feet elevation, felt like my pace was just alittle fast but if i slowed it felt like i was holding back so i just kept going with it 6:40ish pace for the fist 4 miles.

We got to the bottom of that hill and my HR was high and thought it might be from the elevation.  Started up the 1.5 mile hill and just wanted to hold a nice even pace and not to spend alot of energy going up it.  I got to the top and  and wanted my HR to come down so i slowed the pace down some and it was just not going down so i just kept going with what felt right.  Was running 7:10 - 7:15 min miles on the way down and was getting closer to the bottom of the hill and my HR was comming down some but by this time i have already been running in Z3 for the last 16 miles.

Got to the zoo and started a slight up hill run and could feel some discomfort in my legs and around mile 17 i stopped quickly to rub some winter crest on my legs before they got bad and got going again.  Turned another corner and was heading up another hill and saw a phone in a zip lock bag in the middle of the road and ran by it and felt very compelled to turn around and get it andget it back to its owner and doubled back to get.

Got  going again and was running ok still but felt the legs getting heavy with every mile and every hill was starting to take a toll.  Mile 24 things were hard and pace was off and just fighting to keep a 8:45 pace and by mile 25 just teying to keep a 10 min pace.  Got to the finish line and seen my wife standing the and felt much better then, (she is such a great wife and an amazing person)

I had a fun time running this course and very happy with my time.  Got back to the Horel and got the phone back to its owner and they were so thankful and made me feel very good.

3:31:01

60 overall

10 in age group  

3 mile run on the Salmon river, just nice and easy as the calves are tender.

5 mile run around SRL and then went to the gym and did 45 min on the Arc Trained and 200 setups.  Feeling much better now.

Had a very good run, yes legs are just alittle tight but feel good. Had to hold back some as I kept finding myself running a little bit faster then i wanted to run just yet.

6.28 miles - 49:52 - 7:56 pace - HR average was 140

Started the run from the gym and headed to community park for 4 loops and one big loop down Sunnyside and back to the gym.  Then did 45 min of the Arc Trainer - 225 setups - stretched for 40 min. and the hot tub for 30 min.  What a great day!!!!!!!!

Will start 2 a day tomorrow.

AM   4:30 run this morning - 1 mile w/u  and 6 mile Z2 and .50 c/d  a good run this morning but legs are still just alittle tight but not bad, thinking about going in to see Peter to work the legs over this week (hmmm maybe) 

PM    6.50 miles this afternoon, 1 mile w/u and 5 miles at Z2 with .50 mile c/d, then did a 30 min. on the stationary bike.  Got a massage from Peter this afternoon also, feel much better now.

AM   Interval run  1.25  mile w/u - 3 x 1600 x 400 c/d  6:58 (148) - 6:58 (152) - 6:58 (155)  with a 200 walk and 200 at a 10 min mile and back up to an 8 min for the next mile and the last two at MP.  It was a good run and legs felt strong.

PM   5.10 easy miles from the gym to community park and around the park 4 or 5 times and back to the gym,  45 min. on the Arc trained

AM   What a great morning for a run, nice and cool and no wind.  Ran up and down SRL this morning - .50 w/u  8.50 miles Z2 and  .50 mole c/d.  Felt very good this morning!!!

PM   3.25 miles - Z1 very easy miles at the gym and 30 min Arc Trainer and 300 setups.

AM   Had a very good tempo run this morning, 15 min w/u - 70 min tempo at 7:34 average and .75 mile c/d  Ran the Pancheri and Sunnyside bridge loop.  Felt like I could have ran the tempo alittle faster as my HR was only in mid Z2.

PM    Easy 5.15 miles this afternoon - Z1 run

Had a great time last night at the rodeo but got home late, so i decided to sleep in this morning. And we are going to the cabin this afternoon so no run for today. 

AM   18 miles on one awesome morning around a 9 mile loop up at the cabin.

PM   9 mile run before the storm, got done just when it started to pour. Z1 run

AM   10.25 miles on a cool but amazing morning for a run, I had alot of fun on this run this morning as i ran two loops of the Greenbelt and Freeman Park.  1 mile w/u - 6.75 miles at low Z2 - 1.50 miles at goal MP - 1 mile c/d.

I was coming out of Freeman Park on the second loop and saw four guys running 1/3 of a mile ahead of me and knowing they were in the late 20's early 30's it gave me some fun to try and catch them. So I went into goal MP and passed the just as we got to John's Hole Bridge. I know they didn't like seeing the OLD GUY passing them, they didn't even say hi back to me  (yes Jeff rude runners HaHa) Well I maybe didn't have to do that but it was fun.

The niice thing about it was that the HR only went to the mid Z2 and I felt great.   Just finished up my run and my wife Mauri was just getting there for her run.

I LOVE RUNNING!!!!!!! 

PM   Greenbelt run 5 easy miles at Z1   Hot this afternoon!

AM   Speed workout at the gym this morning,  4 x 1600 x 400 recovery - 6:40 (142) - 6:31 (151) - 6:27 (156) - 6:22 (159) - and went into MP right after for the remainder of the run.  Felt strong and was nof tired at the end of th 10.50 miles , pleased with this run.

PM   6 miles in Z1 - from the gym to comunity park  and around the park several times and back to the gym.  then did set ups and stretched afterwards.

AM   1 mile w/u - 7 miles Z2 - and .50 mile c/d,  John's hole bridge to Sunnysside loop, a good run this mornimg, body felt very good - I think the Lord is blessinng me with some good health right now as i look forward to the next days run and no sore spots.  Praise God.

PM   5.25  Z1 run from the gym to the park and back,  200 set ups and stretching

AM   Tempo run this morning on a xool but amazing morning run, 13.0 miles up and down SRL.  1 mile w/u - 11 miles at 7:22 average pace and 1 mile c/d, felt good and HR was in the mid Z2.

PM    4 easy miles at the gym - 300 set ups - stretching - and the hot tub wow what a great day it was.

AM   7 miles around the Greenbelt on a cool but amazing morning run. the only run for the day as i am going to enjoy the hot tub at the gym this afternoon and juat kick it this evening and get ready for a long run Sat. morning.

16 miles on just an amazing morning for a run, lots of runners out this morning. Ran my first 7 miles in my new (love them) and changed out to my older pair for the last 9 miles. Felt very good this morning and HR was in Z1 the whole run, and pace was between 7:40 and 7:30.

AM   1 mile w/u 7  miles in Z2 and .50 c/d, a good run this morning but the legs started out alittle slow but got better.  SRL run

PM   4 mile easy Z1 run at the gym,

AM   Interval workout this morning,  1 mile w/u - 3 x 1600 x 400  and the last 5 miles at goal MP and a .50 mile c/ d.  6:27 (146) - 6:22 (154) - 6:18 (156).   

PM   4.50 miles from  the gym to the park and made loops around it and back to the gym. Setups and stretched for on hour and then sat in the hot tub.

AM   felt good this morning, just a nice Z2 pace as it was alittle cool out this morning.

PM    4 miles around community park and then went to the gym to do setups and stretching.  It was nice to finally meet Gary at the gym today for the first time, great guy and hope to do some runs in the future with him.

AM   11 miles on a cool but awesome morning,  1 mile w/u at 8:30 pace (123)  and 9 miles MPS at 7:31 average pace (139), and a 1 mile c/d at a 9:00 min. mile This was a great run for me going into taper next week.  My legs felt good and as the run went on they felt even better and HR was low Z2.  Very happy with the run and how i felt body wise.   SRL run

PM 

AM   8.25 easy miles

AM   Meet Grey and Nate at the store at 6am and headed out south of town and around Sandy Downs.  This run this morning gives me great confidence as it was work but manageable run.

16.0 miles at an overall pace of 7:32

10.12 miles at 7:17 pace

4.88 miles at 7:40 pace

1 mile c/d at 9:23 pace

It was nice to see and run with Jeff this morning and am glad he is feeling better.

AM   what a great way to start the week running with two great friends, just got started running and saw Jeff and Curt and ran with them for a few miles. It was a nice morning run and cool out.

8.00 miles at 7.38 pace and .50 mile c/d 

AM   Speed workout this morning, 1 mile w/u  4 x 800 x 400 jog  6:15 (145) - 6:11 (152) - 6:07 (157) - 6:03 (159) - 0.50 mile c/d and then went into goal MP to the 8 miles and then 0.50 mile c/d.

5 easy Z2 mile, legs felt good.

AM   1 mile w/u at 8:11 pace - 4 miles at 7:34 Z2 pace (139) - and 3 mile tempo at 7:05 average pace (149) .  SRL run  - had a good run this morning but legs started out heavy for the first 2 miles but were fine after that .

AM   5 easy miles around the Greenbelt,  seen Shannon on her run this morning, it is great to see friends out running.

Greenbelt run this morning, just an amazing morning at things felt very good and just enjoying the run. Full taper begins!

AM   7.50 miles on a great morning for a run.  Started out so-so but got better after the first few miles and by the end of the run I felt real good. First 3.50 miles at 7:33 pace and the last 3.50 miles at 7.22 pace and both in the low Z2, and .50 mile c//d. 

AM   SRL run this morning, .50 mile w/u 3 mile MP with 100 yard p/u, and a 2.25 mile easy run.  Felt good but hamstrings are just alittle tight - just need to stretch more I,m sure. 

Day off today

3.50 easy miles this morning, hamstring is still sore---just have faith that things will be ok!!!!

3 easy miles with  3 p/u between, hamstrings feel much better as i got a prerace massage yesterday - much better as Nate's wife did a great job!  Now going to Poky to the expo and come back home and just relax the rest of the day.

First of all I want to thank GOD for giving me the strength to run!!

Got to the start line and forgot to turn on my garmin in time for the satellite to pick up before crossing the start line and waited to start it at mile 1, O well just had to add a mile but for my time I was not sure of the first mile split. I ended up running with the 3:20 pacer and for the first few miles we were running 7:40 pace down hill and then turned into 7:20 pace at mile 3 and held that pace all the way down the hill.

Got to the bottom of the hill and was thinking that the pacer would fall back to a 7:35 or 7:38 pace and we just kept going at 7:20 but now started to walk for a few seconds through the aid stations, I was feeling good and HR was low still. As we got outside of Inkom we were hitting some hills and HR was going up some what but not bad and was running 7:30 to 7:38 splits now and it still was manageable. Got to the top of the hill and looked back to see how many people was in the group still and it was just the pacer, myself, and two female runners left.  I got to mile 20 just before the hill going up to Century High School and had started to get a cramp in my right hamstring and slowed down and just taking it easy going up the hill and not forcing any kind of pace and just wanted to make it to the top of the hill and go from there. Got to the top and the cramp was gone, (I could not believe it - so happy) but was not running with a group any more but could see them ahead of me.

I started back into a 7:30 ish pace and was not slowing at the aid stations and just grabbed water and kept going. And caught back up to the group I was running with around mile 23, and now the pacer just stopped and it was myself and the two girls I was running with the whole time were together. This was so much fun now as the three of us had some great energy and were feeding of of it. and rolled to the finish  some what all together.

I had so much fun today at this race and meet all my expectations, and it is so nice to get to the finish line and see my amazing wife there, she is my inspiration, and she is also an amazing runner to.

Went for a 9 mile bike ride this morning, started out at the Greenbelt and headed up to Sunnyside and down to Freeman Park and back to the truck. Feel good and just wanted to get the legs moving and stretched out some.

Meet Jeff at SRL this morning,  it was nice to get out and run this morning but WOW there was nothing impressive about this run, legs were tight, HR was very high, and breathing was heavy, but what should I expect. It was nice to just get moving, and thanks Jeff for keeping me motivated.

want to do an easy run this afternoon also but we will see.

AM   easy run this morning at an 8:30 pace, felt so much better this morning then what I did yesterday morning.  Legs were a bit heavy but not to bad, but still want to keep the pace down for a few more days

PM    easy 5 miles around the Greenbelt.  Going to take Wed. off and have a day of stretching.

AM   7.60 miles on a cool but very nice morning,  .50 mile w/u - 35 min Z2 at 7:40 pace (140) - 20 min MPS at 7:27 pace (150) - 5 min c/d.

I felt very good and was glad I had yesterday off from running, breathing was normal and HR was low. 

AM   6 mile Z2 run,  at 5 am this morning. 

Was in no hurry to get out the door this morning, started running around 8:30 and it was just an amazing morning for a run.

1 hour run - 7.95 miles - 7:32 pace - with an avg HR of 137

AM   6 easy miles around SRL

AM   What a great morning, 1 mile w/u - 45 min Z2 with 4  pick ups in 10 min - and 1 mile c/d 

AM   4.60 easy miles around the Greenbelt this morning.

Just a 20 min easy run before TOU

We stayed in Tremonton Friday night so we had a 30 min drive to get to the bus in Logan.  Got to the start and they had a heated tent set up and it was so awesome because it was raining out and felt so good.

Race started and it was very congested at first and I could not beleive it, I had to stop at the very first bathroon just 1 mile into the race. Decided to run between a 7:20 and a 7:25 pace after the first couple miles.  It was raining and at times came down hard, but did not bother me to much as it felt good and i do not mind running in the rain.

1  7:42    bathroom stop here 

2   7:46

3   7:23   just getting into a grove at this point and was feeling very good

4   7:30

5   7:21

6   7:23 

7   7:24

8   7:16

9   7:20

10  7:22   I felt very good,  I can not beleive how fast the first 10 went but I am wet from head to toe and the shoes are full of water.

11  7:26

12  7:17

13  7:14  raining hard at this point

14  7:53  hail at this point and it slowed my pace down some.

15  7:20

16  7:29

17  7:22

18  7:26

19  7:47  This is the start of a two mile up hill

20  7:53  Hill

21  7:30  wanted to get back some time that I lost on the hill, but felt just a little fatigued

22  7:47

23  7:58  Just trying to hang on and keep moving, there is alot of turns and up hills 

24  7:50

25  7:48

26  7:47 

.33  1:43

Very happy with the run after just coming of of the Pocatello Marathon just 2 week ago. I was expecting something to happen. Just didn't have all the energy the last 6 miles the way I did in Pocatello.  Very happy with the run, I BQ for the 2013 marathon.

This race was a well put together Marathon also and would run it again next year also.

Oh -- I did make it into the Boston Marathon on April 16  2012 !!!!!!!!!

Am   5.20 miles around the Greenbelt at an easy 8.20 pace, legs felt fine and no issues at all.  In hine sight of the race last weekend I am very happy with it after comming of a great race two weeks ago. Finished 116 out of 1800 runners, 8 out of 97 in my age group. But one thing that gets me is on the hill at miles 19 and 20 of TOU I got up it at an ok pace but just didn't have it in the legs to finish stronger then i did. I will be working hills more!!!!! 

Thank GOD for giving me the strength 

AM   7.30 easy miles  from John's Hole bridge to Sunnyside.

AM   7.50 easy miles on a cool but amazing morning, 8:00 to 8:10 pace and felt very good.  We have been canning after work and have not been able to get an afternoon run in yet.

AM   7 miles around SRL, just an easy pace miles this week.

AM   an easy 9 mile run this morning from John's hole bridge to Sunnyside bridge, an amazing morning for a run. Well I will be starting two a day runs on Monday and am looking forward to it, also will be working abs some more and light weights and lots more stretching.

AM   what an awesome morning for a run. Ran into Shannon this morning as she is training for the Long Beach Marathon and she looks very fit.  I felt very good this morning as I was only planning on running 7 miles but went 10.13 miles -  9.63 miles at Z2 and .50 mile c/d.

PM   5 easy mile in Z1 - 200 set ups and stretching, it was a good day of running as the weather was very nice today.

AM   Interval workout this morning at the gym.

6 x 600 x 200 recovery   6:18 (142) - 6:15 (147) - 6:11 (150) - 6:11 (153) - 6:11 (154) - 6:11 (156)  and .50 c/d  and back up to MP Z2  for 45 min. and a .50 Z1 c/d. 

PM   easy 4 mile Z 1 run

AM   7.50 miles on a cool but amazing morning,  started out alittle slow due to the speed workout yesterday but by mile 3 I felt fine andback up to an ok pace and end the last .75 miles with 6 x 100m strides.

PM   4.36  Z1 easy miles from the gym to Community Park and around the park 4 loops and back to the gym.

AM   Tempo run this morning,  45 min Z2 (136 - 138) and 45 min tempo at 7:23 pace (147 - 149) and a one mile c/d  SRL run this morning.

AM   7.50 easy miles around SRL and the Greenbelt, a nice cool morning for a run.

PM   5.20 miles around the Greenbelt and SRL, just easy miles today.

AM   20mile run before heading to work, going Steelhead fishing this afternoon and was not able to get a long run in  up at the fishing hole.  Had a good week of running.

AM   8 easy miles around SRL, I am looking forward to a greatweek of running just hope the weather holds out.  If not then its will be the TM.

PM   5 easy miles at an 8 min pace - abs and set ups and stretching 

AM   Speed workout at the gym this morning,  alot of friends were at the gym also this morning and was nice to talk to them all.   1 mile progressive w/u and 5 x 800 x 400 jog between intervals.  6:15 (145) - 6:11 (154) - 6.07 (155) - 6:03 (159) - 6:00 (159)  and an 800 c/d amd  back into a GMP for 45 min ant then a.50 mile c/d.

AM   10 easy miles from SRL to John's Hole  Bridge loop and a Greenbelt loop + some. Windy morning but just an enjoyable run and was nice to be outside as there are not many more of them. 

PM   5 miles with 6 strides over the last .75 miles.

AM   Ran at the gym this morning due to rain wind and cool temps.  I had a  very good tempo run this morning as my body felt good.  45 min easy run at an 8:00 min pace and then into a 45 min tempo, 15 min @ 7:24 (136 - 138)  15 min @ 7:19  (141 - 142)  10 min @ 7:13  (143)  5 min @ 7:00  (146) and then a 5 mim  c/d.  

PM   4 easy miles in Z1 - abs - and a good stretch

AM    TM run at the gym, snowing out side and not ready for all the cold weather gear yet.   8 easy miles at 7:53 pace  

PM   5 easy miles on the TM this afternoon, 7:53 pace

A nice and easy run  8:00 min pace,  2 loops from John's Hole to Sunnyside and one more loop around the Greenbelt. Had a good week of running and I feel good with no soreness.

AM   7.50 miles from John's Hole to sunnyside, cool morning but calm and clear out  and enjoyed the run.

PM   5.50 miles on what my wife and I call the Hi 5, it is rolling country hills out around our house. 

AM   Set out this morning to do 6 x 600 x 200, well lets put it this way-- the body was not having any part of the speed work.  Ended up doing 4 x 600 and went into a MP for the next 7 miles and felt better with that then the speed work.  Just one of those days!  This was a TM run and man it was hot in the gym this morning as it was very windy outside and my good friend Jeff had the same idea also, (to windy)

AM   went to the gym again this morning as I just was not feeling it to be out side in cold weather gear.  11 mile at 7:53 pace with 6 x 100 m strides over the last.75 mile.   Only run for today due to working late and need to be at Church early as I help out on Wed. night service.  ( I like to do that)  

AM   TM run again this morning,  12.25 mile tempo run - 45 min at 7:53 pace - 35 min at 7:24 pace - and 10 min at 7:19 with a 5 min c/d. 

PM   4 easy miles in Z1 - setups - planks - and a good stretch in.  Now I am tired tonight

AM   8.14 easy miles this  morning - Greenbelt loops with one down to Pancheri bridge.                                                                                                                                      PM   4 miles this afternoon  -  setups and stretching

AM   I had a great run this morning with the group and my wife, was not expecting to go the added 1.80 miles but it was ok.  Set out at 5 am this morning and ran 7.00 miles this morning before meeting up with the group. Ran SRL loop and back to the start point as Curt and Andrea had to leave and Jeff, Lynette, McKay and I made another loop of SRL and I cut off at the Pancheri bridge and headed back to the Greenbelt to finish up my run and meet up with my wife on the Greenbelt and ended running with her for 3 loops around the belt to make 21.80 miles. 

I had a ton of fun this morning with all my good friends and my wife and some great conversation - thanks honey and Jeff ,Lynette, Curt, McKay for the run. 

AM   8 easy miles on a cool but very nice morning for a run, ran with my wife for the last mile as she was just getting started for her morning run.  Legs were a little heavy this morning  ut that should be expected after this weekends long run.

PM   4.50 easy miles, country roads around our house.

AM Speed work out this morning, 1 mile w/u - 5 x 800 x 400 c/d 6:11 (149) - 6:07 (153) - 6:03 (156) - 6:00 (159) - 5:56 (160) - 800 cool down and then went into a MP for 40 min. total miles 10.78

PM 4 easy miles, 200 set ups, and 1 hr of stretching

AM 8 mile easy run this morning from Sunnyside to John's Hole Bridge + some.

PM Ice Bath

AM   Tempo run this morning at the gym,   30 min at 7:47 pace - had to stop at 1.5 miles due to one to many cups of coffee - 30 min at 7:24 pace - 20 min at 7:08 pace - 5 min at 7:03 pace - 5 min at 6:57 pace - and 5 min c/d. -  12.28 miles

PM   4 mile easy run - 250 setups and stretching

AM   Greenbelt run this morning, it was an amazing morning for a run.  Just nice and easy 8 mile run.

PM   5 mile run after work and then going out to eat at Stockmans with my wife.

Was going to run with Jeff and the group this morning, but my garmin would not turn on and I needed to run a course that I know the milage on.  Had a good run - not great but good and about mile 10 I ran into Jeff and he was able to tell me how to reset the Garmin and it works fine now.  ready for a day off now.

AM   8.52 miles this morning at an easy 7:47 pace, amazing morning for a run.  Seen my wife out running this morning as she does not feel that well over the last few days, hope you feel better honey.

PM   5 easy miles this afternoon at the gym due to it was so windy outside.

AM   Speed work out this morning,  1 mile w/u - 4 x 1200 x 400 jog - 6:18 (147)  6:07 (153)  6:03 (158)  6:00 (161) - and then 800 at an 8:00 min pace - and then into MP for 30 min and 10 min at HMP and a 5 min c/d.  Total miles 10.82,  it sure was hot in the gym this morning but oh well it is what it is as the are doing improvements up stairs and should be very nice when they are done.

PM   4.50 miles around Community Park and 1 hour of stretching. (nice day of running)

AM   9.75 mile run this morning  - Z2 run.

PM   5 easy Z1 miles from the gym to Community Park and around the neighborhood and back to the gym.

AM   I had a great run this morning and felt very good.  Tempo run - 1 mile slow w/u - 30 min low Z2 - 15 min at GMP and 45 min at GHMP and a 5 min c/d.

PM   3.50 miles in Z1 

AM   Ran at the gym this morning, I am having a hard time getting outside in the mornings and running in cold weather gear.I feel that my runs are at better quality on the TM with incline then what they would be outside at 5 am and a temp of 24, if I didn't have anything planned I am sure I would run outside more.  .50 mile w/u and 9.61 miles at 7:24 pace.  Has been a good week of running for me as I have felt goodthis week

PM   5 miles from the gym to Community Park an d around the neighborhood, I had alot of fun on this run as people were walking there dogs and everyone was in such a good mood and saying hi  and the weather was great, just alittle windy but not bad.  I have been reading the book by Ryan Hall the Joy of Running and I sure had alot of joy running today!!!