On the road to BOSTON!

Started downtown and ran up Diagonal to Snow Canyon Parkway over towards the ballpark down Dixie drive to home. 7:56 average pace. Calves are still very tight while running- still healing up from Boston and the 75 miler.

5 easy miles  8:28 pace calves still very tight

5 EASY MILES 8:04 PACE

Spent most of the day at the Ironman cheering on the locals. ran up from the finish line to turtle road. Made my way up and down the course cheering. Figured I put in close to 10 miles working my way around the course. Congrats to all who braved the heat today!

6 miles from downtown to home- 7:57 pace with headwinds all the way

Morning run on path to I-15 over river to the Pilot station to home  8:07 average

Started downtown and ran out to River Road to Deseret Hills High to home. 8:00 pace exaactly

Did most of the ironman first loop. No garmin this morning. First 3 miles I couldn't get anything to get going, hills and tired body. After that I did pretty good. I loved the last 3 miles down turtle road, bluff diagonal....ended up running 12.25 in 1:38sh

5 miles late morning  8:00 pace

16 great miles this morning- ran from home on the path to River Road, then past Stone Cliffs to Treasure Park for a water break.Then over to River Road to Deseret Hills High to home. 8:15 pace but the most important thing was no stoppage for walking etc. This was a run I have needed for a long time to get some confidence in my running- not so fast but easy consistency.

AM 5 miles on the trail over the bridge and to the top of the hill and back. Right foot is sore from Friday, wearing some older flats, then the 16 miles on Saturday. Almost turned around after the first .4 mile and decided to keep going. The pain went down enough to get my run in. I did more of a speed workout moving my pace down to 6:00- 6:30 for 1/4 to 1/5 miles at a time with 10-30 second walks between. Felt good to do some faster work rather than the slow grinding it out. I need to get out and do some good long downhill runs before Utah Valley.

7:33 average pace-

PM 2.75 miles in Bloomington- Ran over to a FHE activity and back; no warmup just went out against the wind and averaged 7:20 for the first half.

7:36/ 7:19/ 7:13  7:24 average pace-

Ran out to Bloomington Hills Park and back. Took it slow today 8:22 pace. foot still a bit sore.

Went out on the trail to Bloomington Hills Park then continued through Bloomington Hills up to Brigham Road turned left to River Road, then down to the Bloomington Hills Trail back to home. Saw Clyde twice while out. Pretty labored run this morning. The temps were very nice and some cool sprinkles towards the end. Didn't care for the head wind for the last 5 miles. 8:26 average pace

Lazy run today- It was actually kind of cold- I went out @ 6am and it was 42. I didn't look at the temp till I got home, thats why my hands were so dang cold! 2 slower miles then 7:18 and 7:17 to finish up

After taking a day off yesterday due to a cold coming on I ran with the gang on the SG course. I say ran with it was more like drove up with.

Beautiful day in St. George temps in the upper 40's to 50 or so at the finish. Started at Veyo and purposely went out slow not wanting to use all my energy on the hills. That ended up being a great warmup just trying to keep a 8:30 average pace through Dammeron. 6miles in I had an 8:25 average-

From this point on I carried a 7:42 pace through 13 miles and the last .25 was at 6:52 trying to catch Dustin in the last 1/2 mile. Didn't catch him.

Felt very good with this run considering I was somewhat under the weather and had some stomach issues towards the end- too much salsa and spices yesterday.

Overall average pace was 7:54 and I was hoping to run 8:30 pace. I am feeling confident that I can have a good Utah Valley race and feel that 3:25 may be in sight if things go well-

Still feeling the cold that really set in on Sunday. Took Monday off and decided to get a few in today and see what I could do. My head is full of crud so not so good yet. I guess I will try to burn it out today and hope for better tomorrow.

7:56 average pace

AM Went out feeling the affects of my cold- slowly I put in some time and started to feel a bit better. Once I was warmed up (2 Miles) I started to do a semi speed workout.1/4 to 1/2 miles pushing the pace and then a break. The legs were feeling very good today during the speed portion.

8:45/ 8:05/ 7:27/ 7:20/ 6:36/ 6:25  7:28 average

PM Late afternoon run- 5.50 @ 8:07 pace. Getting hot and with the Zyrtec I am taking my mouth was dry the whole time- got to get feeling better-

10 really slow miles- just putting time on my feet

Got out at 6:30 this morning for a nice cool run- trail over the river to Pilot Station to home- 7:40 pace in my new Launch's. Felt better than yesterday- legs feeling like maybe a midnight 5k tonight....

Got out early for a club run. Started at top of Veyo for a 15 miler to the Stake Center. First mile warmup @ 8:28 then gradually picked up the pace but wanting to keep it slow. mile 2 7:53, at this point I knew I was going to have to be strong mentally to keep the guys in sight. mile3 7:38 not feeling too bad but not knowing how this run was going to go- so far running about a minute per mile faster than last weeks run and didn't know if I could keep it up. mile 4 7:19 pushing hard for me up those darn Dammeron Hills. Mile 5 6:57, good bye to the 7's for the rest of the run except for one up Winchester. 6:57/ 6:49/ 6:43/ 6:46/ 6:55/ 7:27/ 6:58/ 6:37/ 6:57 6:30 Average pace for the entire run 7:08, throw out the first mile of warmup and I have a 7:02 average. Now if I take the last 13.1 miles of the run I ran 1:29:20 which is a 3:26 minute PR for a Half Marathon.

Now I need to take it easy for the next 2 weeks and see what can happen at Utah Valley-

Thanks Steve, Bill, Mike and Ty for pushing me without knowing it- just tried to keep them in sight was a good method for me today-

6 miles of nothing special. Still pretty tired from Saturday's run. I guess I need a few days to loosen the legs up- 8:11 pace