On the road to BOSTON!

First run of 2011 is in the snow! What a shock to wake up to 3 inches of snow in my yard. Went out for a nice run and it was fun.  8:45 pace

Drove in to town with my wife. Ran from her office out to River Road then down to the Post Office on to the trail to home. Just wanted a nice, easy pain free run....accomplished! I was wanting to stay right about 9 min pace but ended up 8:33.

I had tweaked my right hammy on the 31st, really worked it over with Wintercrest, compression sleeve and massaging and no running on Saturday or Sunday. Mondays run I didn't feel it all all...healed!  I do have a minor pain in my left shin again so I am working on keeping that massaged and wintercrested.

Beautiful crisp 30 degree 8 mile run with sun. Went out on the trail through Bloomington Hills up to Brigham Road and then home. kept it easy but steady pace 8:42 average. The feet are doing great since I started with my orthotics. I still haven't tried anything really long yet but this is very encouraging with 8-10 mile runs without foot pain!

Evening run: Bloomington Drive 3.50 @ 8:01

Nice run, east 8:59 pace. Over Tonaquint into town then to the Dixie Center to home-Pain Free again!

Slow cold dark run- Went out over Tonaquint to Dixie High School to River Road then out to the Arizona Strip to Sun River to home- 24 degrees when I left at 5:30am Feet did great, I am just real tired from the run- no energy today but all in all a good run- 9:30 pace

6 am run over to Deseret Hills High left on River Road to the Post office and home. 9:16 pace 25 degrees and much colder along the river!

8 miles @ 21 degrees. It is so hard to get the legs moving fast when the temps are like this. 9:17 average with the last 2 miles at 8:15 and 7:29

Late morning sunny 40 degree run- it actually felt hot out there- shorts and a tshirt  8:22 pace

Deseret Hills/ River Road/ Post Office loop. A bit chilly this morning 25 degrees 9;12 pace feet still doing good

Waited till the sun was up and the temp was 38. Went out on the trails then over the bridges to Bloomington Hills to River Road and up the hill to Brigham Road to home. 8:09 pace- The body was pretty tired from the long week already. Right hammy felt a little sore at the 9 mile mark after pushing it down Brigham Road into Bloomington. Nothing serious-

Ran out towards the new airport. The body had zero energy today and I should have just stayed home. But the stupid mind says it will be okay....I went out 9 miles and turned back for home. A very slow run with many sections of walking. I really didn't care either. I suppose it was good to be out for a long period of time on the feet even if it was slow. Going to take it easy next week and drop the mileage back down a bit. Over 64 miles is a lot for me and now I will go back to the 40's for the next month then ramp up a bit more prior to Boston.

Added .75 mile with my dog in the afternoon

Bloomington Drive extended to 3.75 miles. First mile at 9:10 and then pushed it to the end and the average pace for the whole run is 7:50, not bad for the first one being 9:05- Everything on the body feeling good today- decided to keep the mileage lower this week and focus on keeping the body feeling good, get rid of the minors aches. 58 degrees WOW!

Split: 9:05 warmup/ 7:40 slightly up hill for for 1/2mile/ 7:14/ 6:52

This was a 3 segment run.

Started out with a warmup through Bloomington to the truck stop over to the Dixie Center 3.75 miles @ 9:15 pace. Then I ran the St. George 5k course @ 7:26 pace. Then my cool down 3.15 miles to home @ 8:29. Overall felt good just need to get the stamina built up again. Started out at 42 degrees and ended at 36.

Same 3 runs as Tuesday:  3.75 miles warm up to the Dixie Center @ 8:21 pace St. George 5k course 7:21 pace Cool down to home @ 8:30 pace

Ran the St. George 5K this morning. Having a mild sprain on the right hammy I worried about that the whole race, not wanting to re aggrivate it. After 2.90 miles I did! Oh well the race was fun anyway. Good to see so many of the Running Center do so well. 1st place in the age group...woo hoo

Started out easy- hammy still tender. Ended up running faster than I had planned 9:00 1st mile and averages 7:30- 7:50 for the balance of the run, overall 8:09 pace

Ran into Dixie College, ran a few laps and a set of stairs and then home....8:50 pace

Past Deseret Hills Hugh left on River Road and run past the post Office 1/2 mile then back to the trail to home. 8:28 pace- very tired after yesterdays run, should have gone for 8-10 today.

Ran from the top of Snow Canyon down Bluff to the Dixie Center to home. No Garmin today but looks like I averaged right about 8:00 average pace. Cool morning in the mid 25's at the top and 28 when I finished

Tonaquint/ dixie center loop  1 1/2 mile warmup, 2 mile tempo at approx 7:30. 2 rest miles then 2 mile tempo at 6:45ish cooldown. I took a bit to get the body wanting to run after Saturdays run. Legs a bit sore. When I got to the downhill I let it go a bit and it felt great. The second set of tempo miles I was moving along and saw someone ahead and decided to work to catch them. In passing I decided that I wanted to maintain everything and pushed harder the next mile to match sure I didn't get passed.....kind of a race feel. Great way to end the first run of the week!

5 cold miles running the trail to i-15 over the foot bridge and then turned and came home- 22 degrees with wind chill @ 16

19 degrees @ 8:30am, went out on the path to the Post Office and back. A bit cool going out with a slight head wind, coming back felt much better and worked up a good sweat- 8:25 average pace

After not getting out yesterday due to a busy work day I tried to make up for it this morning.

Started at the top of Snow Canyon Park and ran down the course down Diagonal, then weaved through town above Dixie State, mad e loop back to the Stadium. Did one lap on the track and then to home. Tried to keep a marathon pace for this run. I didn't push hard, I just tried to keep consistent and not get too excited on the downhills. 8:11 average pace for the run. Bill ran up an greeted me at about mile 16 1/2- I was pretty tired at that point but was able to maintain the pace on home-

Short run this morning- beautiful 41 degrees at 11:00am  7:52 average pace for the run

Took off at noon and ran from the end of Navajo Drive out on the dirt. Went out 5 miles and returned. Approx. 8:35 pace going out- (mostly up) and 7:35 coming back. 8:10 average pace for the run.

10 miles in the dark and cold- 21 degrees. Overall I enjoyed the run. Ran out on the path to River Road and then to Bloomington Hills path- to the Truck stop then home. keep it to 8:35 pace but felt very strong at the end- good run

Evening run: Ran in to Dixie College and back in the dark 8:29 average pace The first leg wasa bit faster but coming back up Tonaquint Drive took it out of me.

17 this morning- done @ 7:15 am

5 1/4 consistent miles without making a stop along the way- This week I am going to work on making my runs longer without walk breaks- 8:51 pace

It was very difficult to talk myself into running this morning- Once I got back I realized why. I had .12 miles to go to hit 5,000 miles and didn't know it. Once I got the .12 it was easy to stay out. Now on to the 1,000 miles

9:49/ 9:02/ 8:45/ 8:30/ 8:09/ 6:33 Progressed slightly faster each mile, never did look at the Garmin during the run, just went with the feel

am- 3 miles @ 8:13 average- first mile was 8:45

pm 10 1/2 miles in the dark- 8:45 pace

Same run as Tuesday- This time it was no breaks for walking, went the distance and feel great about the run- it was only 8:53 but it was consistent and under control. The last 3 miles were the fastest of the run.This run has a lot of climbing, up the trail over through Bloomington Hills up river road to deseret hills high and then home-

5am- raining, went back to bed.8:30 lightly raining, went out. Ran around Bloomington and Bloomington Drive. 8:32 pace. Body is very tired from standing at the Parade of Homes all day yesterday.

Long grueling 21 miles this morning- 14 miles then stopped to see my son play Rugby--got chilled to the bone with my wet clothing, then the rest of the way home.first 14 miles at 9:02 pace, last 7 miles at 8:14 pace

Evening- Bloomington Drive 8:02 pace

Legs feeling heavy today- still lingering from Monday's run- 8:15 average pace

easy 3 miles- 8:14 pace Don't know if I am looking forward to a cold windy rainy half marathon tomorrow morning--->

Overall a good race. My focus was on staying steady, consistent throughout the race. The head winds and the hills made that hard but overall I am very pleased with the time. The course was long and very honest. Temps were good and the rain held off and made it very pleasant. I won the old men/ 50-59 age group. Have no idea the times of everyone yet.

5.15 miles late morning- Feeling a bit sore but not bad, actually more tight than sore in the hams. Loop around Bloomington 7:52 average pace 8:32/ 7:59/ 7:42/ 7:32/ 7:39 Went out wanting to hold a solid but not fast pace, continued consistent running. I did feel it easier to run when I got warmed up a bit so I did drop the pace a bit and tried holding it.

One of the better runs in the last few months!

4-5 more hard training weeks to Boston and then I can start to mellow out a bit.

PM- 6 miles from Dixie College to home in the dark: Feet a bit tired but overall a pretty good run- slow but it was dark out. 8:37 pace

AM- 5.10 miles around Bloomington-same as yesterday morning- slower but did not stop during run plus My legs are a bit tired and they didn't want to get out and race. 8:29 pace

PM- repeat of AM 7:54 pace First mile warmup and then tried to push just a little but keep good breathing and no stopping for anything. Kept the pace at 7:30 for the last 4 miles.

This run was very encouraging compared to this morning-

My wife dropped me off in downtown St. George, ran home 5.50 miles  7:58 average pace. Heavy legs to start with but the slight downhill made up the difference as I was averaging 8:00 for warmup. Slowed a bit in the middle and had to puch harder the last 2 miles including Tonaquint Drive to get the average under 8

8:10/ 7:49/ 8:01/ 8:25-Tonaquint Drive up/ 7:37/ 7:30

PM: out to SunRiver small loop then back  6miles @ 8:15 pace 8:34/ 8:14/ 8:09/ 8:26/ 8:02/ 8:01 Another consistent run without stopping-

10 miles in the afternoon in the desert- navajo road......9:01 average- very tired

PM: went over to Dixie College to do a little speed work. Had fun doing some 600's, 400's 200's and 100's For the most part I was keeping the pace between 5:20 and 6:20

Easy miles this afternoon. Back killing me from some things I have been working on today....getting healed for a good run in the morning before heading to Vegas for a Rugby match of my son's.

Early morning run- 34 degrees, Made the SunRiver/ River Road loop. Went our very slow because I was just not feeling strong this morning but finished better on the second half. 8:44 average pace. This was a high mileage week for me. I will back off a bit next week and then go back to 60+ again the week following.

Bloomington clockwise 8:03 average

8:25/ 8:11/ 8:08/ 7:49/ 7:47

Same as last night- cold starting to set in- after 1.65 I was averaging 9:06 sooooo slow. I saw someone at mile 2 and decided to push it harder. I averaged around 7:30 after that to beat them.They had 1 1/2 to go and I had 2 1/2 and caught them with around 40 feet to spare.

8:10 average pace

Started at the Stake Center on Bluff- ran up to the Ledges Overpass with 8:30 pace, then restarted the Garmin and continued up the trail 1 1/4 miles then turned and ran back to the church averaging 7:28 on that leg. Beautiful day to run 55 degrees!

PM: tried out my new K-Swiss Blade Light's- Love em so far- 7:30 average pace  8:01/ 7:28/ 7:16/ 6:54  For the first run they were very comfortable and seemed to help give me some kick-

AM: 5.10 mile Bloomington Loop- zero energy today- 8:37 pace yesterdays run took more out of me than I thought it would. Rest the legs today and try an evening run-

Easy miles around Bloomington- 8:23 pace resting up for a long run in the morning-

AM: Over Tonaquint into town pas the Temple then above Dixie College and down River Road. Turned out towards Washington Fields to treasure valley park for a pit stop. Then back towards River Road past Clyde's house over to Desert Hills High and home. Talked to Wild Bull for a second and Amber Green. Great morning for a long run.

Love the K-Swiss shoes. Feet a bit sore but I had pretty good energy at the end of the run. I was thinking that I was slowing down the last 2 miles and I was actually running my fastest miles of the run. 2 more long runs before Boston!  8:26 average pace

Overall I am feeling pretty good about Boston. The legs are feeling very good after a couple of weeks with mileage on them. The feet are doing tons better but they will always be my challenge. I am hoping that the last week before Boston I can rest them up real good so I can manage a solid race. I am thinking that I would like to at least run a 8:00 to 8:15 pace for the race.

Dropped my car off to get fixed and ran home over Tonaquint- 4.75 miles 8:05 pace

Up to Pilot to Bloomington Hills, River Road extended over to Clyde's house- Stopped and got a drink and chatted. Back out to River Road to home- 7:59 average pace.

I totally planned on taking it very easy today. Got to the Pilot station and 2 bike cops were riding down the road to the trails. I stayed with them till they dropped down to the river and I turned for Bloomington Hills. They were from 6:30 to 7:00 pace. After that I worked a little harder but not full out.

Beautiful day for running! 65 degrees right now with a slight cloud cover made it very pleasant

PM ran another 9 miles up to Dixie High and back 7:50 pace.....I'm tired!

Was dropped off at Dixie High School to start my run. Ran out to River Road then turned over to Desert Hills High to home- Went out for an easy 8:30 or so, left hammy is a bit sore. Ended up running 7:50 average-

10 slow grinding miles- 8:39 pace- the runs of the past week have caught up to me

Just wanted to get a get a few miles in. After yesterday's sluggish run I needed some confidence. I warmed up at 8:10 which is a little fast but it felt good. Mile two is also gradually uphill and tried to go a bit faster 7:29. Now I start to get some gradual downhills running pretty much to home down Man o war. mile 3 was 6:46 and the final 3/4 was 6:32 pace  Average for the run was 7:24.

The hammy and quad is feeling great today. A little heat on the sore spots did the trick. I didn't want to push it too much and re injure but since they were not hurting I did push it on those downhills. The left hip is a bit sore from all the mileage so I will rest it good today and hope for a good race tomorrow! Goal is to PR the 10k, It will be difficult but the goal would be to go under 43 minutes.

Spectrum 10K, Went into this hoping that if everything went well maybe I could break 43:00.Went out easy effort- (I never looked at the Garmin until I crossed the finish). First mile 6:14 2nd 6:40, some climbing occurs here and I kept slugging through thinking just make it to the bottom of the canyon and then you can get a break. 3rd mile 6:37 starting to tire but I could see Bill (Wildbull) ahead and surprised that I am close to him. 4th 6:52 started some uphill into the subdivision and not liking the hill. Wanting to take a break but kept thinking that I want to be mentally tough today. 5th mile 7:14, the race is taking its toll on me but kept chugging away. 6th mile 7:15, well I have been keeping a consistent pace here, actually I slowed down for the first half of the mile and had some downhill to speed up and even the pace out. Last .20 at the turn and straight away to the finish. Decided to push it harder, Bill was still in sight and I was gaining on him a bit. Passed another runner and didn't want him to try and pass so I turned it on harder. 6:12 pace. Overall I am very pleased with this race and my effort. Could I have done better, Yes, but that is getting nit picky. Over a minute of PR and 2nd in my age group, not a bad day.

Drove to Mike's home and ran back towards Mike and Bill and came back in with them. 2 1/2 miles at 7:45 pace, the first was 8:25 so when I ran into them I had to push it harder to stay up to them 7:36 and 7:09

The body feels great and if all turns out tonight I will go out and do a recovery run-

With all the wind last night I had decided not to run early. Got up and rain on the way so I went out. Did my Bloomington 5 mile loop. The rain had just started and the winds were not too bad. Got about a mile into the run and the winds picked up and the rain got heavier. Good workout in the wind and rain. I was able to keep my average pace to 8:21 for the run and considering the strong headwinds I felt pretty good.

Ran to SunRiver then to River Road to Brigham Road to home. 7:38 average pace- Legs feel great feet a little sore but overall great run.

Ran into Dixi High over to River Road then up to the Chevron then into Bloomington Hills over to Pilot to home. 8:18 average pace. Concentrated more on nice controlled pace without making rest stops.

9PM run around Bloomington Drive- 8:05 pace

Easy grind it out mileage. Went up Sugar Leo to Pilot then over to Bloomington Hills to River Road. Onto River Road and then looped a subdivision going past Clyde's home and then back out to River past Desert Hills High to home. Had a nice push down the steep hill to Pilot hitting 5:28 pace then I was dead the rest of the way home. Averaged 8:16 pace

PM: After watching the Cougs get beat I went out and ran another 4 miles- The legs are pretty heavy and the tank is empty. Good week so far for mileage, hoping to hit 75 for the week and start coasting down-

Drove into work with my wife and ran from downtown St. George to River Road then up River Road to the Chevron at Bloomington Hills, through the subd. to the trail over the river to home. No garmin today but it timed out to be about 8:00 pace. The body felt very good today-

Went out at 6am and ran from home out to Tuacahn- 12 miles- I went up to see a few friends as they prepared for the 5k race. I then ran over to Gubler BallPark in Santa Clara for some softball with the single adult stake, cooked 120 burgers and tons of hotdogs. Now I was chilled to the bone and stiff, changed clothes and watched my son play rugby in the rain.

Overall my pace was 8:40- The 12 to Tuacahn where mostly uphill and worked me over pretty good but I was actually getting faster after I reached the half way mark-

For me this was massive mileage. This is the peak for my Boston training and now I will start tapering down to the race. The body feels great and I feel that I am as ready as I can be for a marathon, now I need the planets to be in perfect alignment, everone's fingers crossed etc. to go out and have a great race!

AM: Went into town and started running from my wife's work. Out to River Road past The Summit/ StoneCliff and around the bluff to River Road again to Desert Hills High to home. Felt pretty good about the run overall 7:51 pace. Hit my 3rd mile running down River Road at 6:39 pace. Calves are a bit tired, I am sure they are feeling the 75 mile week last week. Probably should have done a shorter run this morning but I may not be able to get out again today so and the weather was perfect so I did what I did.

Goal for this week is 50-55 miles-

Lose another 3-4 pounds even with the reduced mileage. I am now at 145, down from 163 a month ago. Hoping to stabilize at 142sh for the next 2 weeks then with my last week of minimal miles and carbing would like to be at a race weight of 145.

Another run from downtown St. George. Made this one a bit shorter than yesterday. Right leg is bugging me a bit so I took it easy on the run letting it warm real good. Felt good during the run and ended up averaging exactly 8:00 pace for the run.

Going in for a massage this afternoon to help heal the leg up

After the massage yesterday I wanted to get out and run a very slow few miles. Right leg was still a little tender, mostly from the massage. I went out at 9:10 pace and ended up 8:43 for the first mile and gradually went faster because the leg was warming up and feeling good. Went over to Bloomington Hills Park. I was averaging 8:20 at the time. Going back I tried to keep it steady and just not stop at all- My average for the whole run ended up 7:55 and I felt very strong.

8:43/ 8:11/ 7:57/ 8:03/ 7:39/ 7:24/ 7:13/ 7:02- (1/4)

Wearing my new Brooks Launch shoes that are now broken in for Boston

Ran from town again today- Legs felt heavy and a bit tired. Getting started was like my shoes were full of lead. I kept pushing through it and got it going down River Road then onto the trail to the Dixie Center to home. I made the run without stopping and trying to push harder as I went along- Ended up with a 7:47 average pace.

Went and checked out my splits and they were better than I thought. During the run I felt like I wasn't working that hard, just more than anything trying to keep the legs moving

8:36/ 7:23/ 7:26/ 7:56/ 7:58/ 7:42/ 6:38

Legs are very heavy from driving to Nephi and back last night, It took 6  miles to get them feeling somewhat okay.Needed and easy day anyway. 7:59 average pace to Bloomington Hills Park and back

AM: went over on the trails to the Dixie Center went around the building then back onto the trail to River Road over to the Bloomington Hills trails to the park for a drink. Back out to River Road over to Brigham Road to home.

Legs were very tired and sluggish. Finally after about 4 mile they started to loosen up. 8:28 average for the run. Last 6.5 miles were without slowing down on walking- felt pretty strong

All I can say is WOW! I went into town with my wife and ran home the short way. Down Past Dixie High and over Hilton Drive to Tonaquint over the hill to home. My warm up mile was 7:33, too fast but the legs felt light today- mile 2 6:49 and feeling good so I decided to keep this up as long as I could. Of course there were a few breaks for traffic lights along the way. mile 3 6:44 Mile 4 6:44, this was Tonaquint Drive and the hill. Mile 5 6:35 heading into Bloomington and some down grade and the final 3/4 mile @ 6:36  Average pace including the warmup mile was 6:52

It must have been all the spinach I ate yesterday. We had loads of a chicken and spinach salad leftover from a party so I ate tons of it yesterday and it actually had me kind of sick. It could also be that I ate a lot of everything yesterday, I kind of fell off my diet for the day....maybe a good thing!

14 days to Boston.... getting fired up!

7 miles from Downtown St. George to River Road to the trails to Bloomington-

7:22 average with mile 2-6:56 and mile 3 @ 6:33 then backed off to the 7:20sh pace to home-

Ran out he door 5 minutes after eating oatmeal.Mistake, ran Bloomington Drive and around 2 1/2 miles the gut started to churn.....oh well the run is done and I can now get to work. 7:44 average

Ran the first loop of the IronMan course. I took off about 20 minutes ahead of Wildbull and BigFoot and didn't want them to catch me. It was raining and coming back on the course a good headwind, lots of traffic making it tough to run on the edge of the road so I was in the dirt and mud a lot. (34 degrees for the run)

Loved the run!

9:06/ 8:35/ 8:59/ 8:13/ 7:18/ 7:26/ 8:22/ 8:01/ 8:16/ 7:34/ 7:23/ 7:03/ 7:00  Average pace for the run 7:59

This is the first time running that course. It is a tough one. Very encouraging for me to have this run without trying to race it and have a good average pace. The body feels great and as ready as I will ever be for a marathon!

Now up to the frozen tundra and snow in Salt Lake

Ran from Dixie Eye Center to River Road to Desert Hills High to Bloomington to frontage road down Man O War to home. No breaks constant run all the way. Nothing hard just relaxed run- 7:47 average pace

8:20/ 7:16/ 7:07/ 7:43/ 7:58/ 8:02/ 8:10/ 7:51/ 7:42/ 7:19

Ran from downtown to the Dixie Center to home- Body has a few aches but nothing serious. Didn't want to push anything today. Went out slow for the first mile @ 8:04 then tried to maintain a good push without overdoing it. 7:12/ 7:17/ 7:05/ 7:15 then the last 1/2 slowed down a bit to 7:36   7:23 average pace.

Now I am ready to get packing and off to Boston in the early morning. Weather is looking to be great! Hopefully it stays as the forecast is showing, mid 50's and partly sunny and I have heard some tail winds.

Boston Marathon- what an experience!

The day started off with a ride on the 'T' to Boston Common to jump on a school bus to the start. The weather was shaping up to be awesome. When we arrived at the Athlete's Village it was a bit chilly and windy, there had been rain the day before so the grass was all wet and mushy. Found a place to plant my rear end and sit it out for a few hours. As I am sitting there I turn around and there is a guy wearing a 'Painter's Half Marathon' sweatshirt. He was from Pleasant Grove, small world it is.

After the usual waiting for a bathroom etc. we are on the move to the starting corrals. Now I am getting pumped, it is about to really happen. As we are getting close to the start line I hear the gun go off for the first wave... it is really happening!

The race gets off and the mass of runners starts down the course, this is so cool, people everywhere cheering. I can tell right now that this is going to be fun. With so many runners it is hard to do anything but go at the pace that everyone else is.Mile 1> 8:11 The miles seemed to click away very fast, I loved that the aide stations were every mile. That help break the race into nice easy chunks. The downfall of every mile was that I stopped at all but 2 of them wanting to make sure I was well hydrated, one of the stops I didn't make was to say hi to my wife and get a swig of Pepsi at 24.20 miles.

Splits through 16 miles> 8:11/ 7:43/ 7:46/ 7:46/ 7:58/ 7:41/ 7:54/ 8:03/ 7:49/ 8:02/ 8:04/ 8:02/ 8:04/ 8:02/ 8:29/ 8:01/ Through 16 I was exactly where I wanted to be for a 3:30 race. With that said I was I feel that this 16 miles was not easy- there were a lot of little hills that worked over the quads, I tried to just keep a consistent pace going and not use too much energy- I was feeling great but the Quads were getting sore before the Newton Hills.

Miles 17-21: Newton Hills- These were not so bad but I still didn't want to push too hard just lay back a bit and work my way up the hills knowing that after they were over it was home free. 8:35/ 8:42/ 8:25/ 8:50/ 9:21 From the splits Heart Break Hill was the worst of them and my slowest mile on the course. I took good care in getting plenty of hydration through this section hoping I would be energized to the finish. In these 5 miles I lost 3:57 but was alright with that because I had hit the first 16 25 seconds faster than the plan. Coming over the top and into Boston College was fun...Lots of noise and I was in the moment having fun, giving 5's along the way, A guy in the group was holding his hand out and I gave him 5 and he about ripped my arm off. It didn't hurt the hand it hurt the shoulder and I could feel a twinge in the back of my right Hammy right behind the knee. He hit me hard enough that it messed up my stride and kind of hurt. Now I was concerned that I was going to start breaking down. I never did but at this point in the race I was slowing down and the effort seemed the same. I didn't look at the Garmin too often but when I started glancing down in this last section I was hoping for a much better pace than what I was running.

Miles 22-finish> 8:22/ 8:10/ 8:27/ 8:43/ 8:36/ 7:30

Running along still trying to get the legs going but the Quads were sore! I was afraid to push any harder for fear of hurting myself or cramping. Mile 24 I slowed down a bit to find my wife and finally did and stopped for a brief time to open up a Pepsi and say hi. At this time I was aware that a BQ was not going to happen and was sad but still enjoying the race.

The last 2 turns were amazing as the crowd got louder and louder, making the last turn to the finish I thought I would never make it- it looked so far...lol I kept holding back the tears on the home stretch. Coming across the finish line was amazing and I soaked it up...my frirst Boston Marathon was complete, what a great time.

I came out thinking that this was perhaps my only Boston and now I come home determined to go back again and do what I didn't do...conquer!

My observations for giving myself a chance to PR this race was to not stop at every Aide Station. I know I lost 5-6 minutes easy if not more getting caught in the mass of bodies and dodging cups and people. I feel that I paced myself well through most of the race.

The tail winds were better than head winds but it did make it a warm race, not too bad but the last 4-5 miles did seems to get hot. There was not cross winds to cool the face off. I am sure I benefited from the tail winds but with my lack of speed I didn't notice it much at all.

PS: My bib number was 10935 and my overall place was 9778- so I moved up 1157 places based on qualify time.

Age Graded time was figured at 3:12:58

5 very slow painful miles. I feel so much better now that I got home and showered. Glad I put these miles in- 9:12 pace

Ran from Snow Canyon Parkway up towards Snow Canyon from the bottom of the hill up to the lower guard shack then came back and then ran towards Entrada on the path and returned.

8:48/ 7:22/ 7:56/ 7:18  8:00 average pace

Legs feeling a lot better, just a bit sore going downhill. Amazing how much different it is to breathe here compared to Boston. The complete race I never felt like I was out of breathe.

Ran from Downtown to home- 7:28 average pace> 8:11/ 7:08/ 7:20/ 7:22/ 7:21/ 6:58

Legs are feeling pretty good now, minor pain in the right quad but nothing special- I have recovered very well from Boston, In a way that is positive but then again if I would have run harder I could accept being more sore, lessons learned

Ran out to SunRiver and then to River Road, then returned same course.

I pushed for consistent, non stopping run to River Road. Body felt good. On the return I didn't have a lot of energy. After the one hour mark I was out of fuel and limped it in.

Average pace 8:50 for the run- Should have run 7-8 miles....

First run since Saturday morning- I just haven't had the drive this week to go out and also business is keeping from going out a bit too.

Ran up to Deseret Hills High and then through Bloomington Hills to the trails over the river to home. Taking things easy- calves are tighter than they have been for a very long time. I suppose it has to do with running the marathon......duh! Seemed to be working too hard but when I look at my splits I was probably running about what the effort was. I am still slower than the weeks leading up to Boston but thats okay.

Hoping to get back into long distance shape and run Utah Valley to see if I can get a BQ out of that race.

7:52 average pace

East run on the trail towards Dixie Center, crossed the river and then under the overpass to Walmart, to home.

Body is still tired- 8:07 pace

Ran/walked the Relay for Life in Saint George75 total miles for me- TIRED

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

AM: 8.75 miles over to Bloomington Hills and then a bit of a loop and back- 8:10 average. Legs are still a bit sore from Saturday's run- nice 60 degree morning

Same run as yesterday- warmer temps- average pace 7:31......39 seconds per mile faster with the same effort, felt good!

What a great day! Drove in to work with my wife and ran from Dixie Eye Care out to River Road to the Chevron in Bloomington Hills turned right through the hills to home. Was planning on a very slow run today just to get in some miles. I had a good, hard massage yesterday and didn't think I would be able to do much. Went out and my legs were feather light today. Hit the first mile at 7:59 so I decided to get maybe 3-4 miles at a quicker pace with the nice downhill that was ahead. I ended up averaging 6:48 pace for the whole run. I did take some breaks after the first 4 miles and concentrated on 1/4 to 1/2 mile speed work.I was trying to maintain 6:10-6:20 pace in those short runs, many times hitting mid 5's but couldn't hold them very long-

I fell great after this workout and I am looking forward to seeing what I can do at Utah Valley-

9 1/2 miles with Big Foot, Wildbull and the Budda----Ran from Mikes home up to Snow Canyon park 5 miles then back. First 5 slow and steady 8:17 pace going up-

Coming back first 2 miles at 6:35 pace and then took it easy with 7:02 for the last 2.50- I took the short cut-

overall 7:37 average for the run.

I am feeling pretty good for the race next week-

Went in to town with my wife and started there to River Road/ Bloomington Hills to home. The wind kicked up as I get started and really dried me out. I started feeling slight cramping in my left calf after 4 miles- haven't had that happen in a very long time. I got as much to drink as I could find on the way home but it wasn't enough. I am going to hydrate all day to get this taken care of. I hate the wind! Especially a head wind. I am going to take it easy the rest of the week and just heal up for Saturday--- 7:50 average pace

4 miles out on the Bloomington Trail to I-15 and back. 7:31 pace just taking it easy

Well the conditions couldn't have been better! It all goes down hill after that-

The start was on time but a guy drives his truck to the start line just as the gun goes off.....dork! The first mile was very slow, too crowded and no one was pushing it at all, I wasn't too upset because I didn't want to go out too fast but 8:30 was slow. Once past the first mile things started to thin out a little except at the turns. I started to fall into a pretty good pace just was breathing a bit too hard, not used to the elevation. That went away after 4-5 miles. I was trying to hold to 7:45 pace on the gentle down hill to save some energy for the hills at 8 and 9. Hind sight, I should have gone out a little faster because those hills got me anyway.

Stomach was giving me a hard time when I ate anything and spend 3 stops at the facilities to relieve my self. Lost valuable time there but it was needed. At the half way point I knew I was in trouble sitting at 1:48 so I kind of bagged the BQ idea but still hopes I could get a shot of energy and maybe scrape by.

When I was running I was hitting around the 7:30- 7:45 pace but couldn't hold that pace and was weak in the head and did many walk breaks. The stomach issues seemed to go away around 18-19 but then the right foot started to give me fits. Sometime during the week it started to hurt- kind of bruised and it had done ok until now. I stopped at 20 to take the shoes off and check things out. This seemed to help some but by then I really didn't care about my finish time and jumped made it to the finish line-

Well, at least I have the experience of another marathon.

Went out for a run/ walk this morning. The legs actually feel pretty good, I am just kind of lazy tired, unmotivated.Thats okay, live is still great!  8:21 pace

I have been sick all week. Laying around not being able to breath, headaches, sinus pressure......you get the picture.

Last night I decided no way was I going to go to Cedar and run the Summer Games 10k. I tossed and turned all night and then looked at the clock, 4:45, If I get up and go now I can make it in time. So I went-

It sure was tough trying to breath in the higher elevation plus I couldn't breath well anyway. Went out at 6:36 pace for the first mile wondering how long I could hold this pace. Kept pretty steady through mile 2 with 6:46. The things started getting tough with the breathing 7:07/ 7:43, At this point I decided the only way I could finish with out dying would be to take some walk breaks---7:36/ 7:21 and finished the last .2 at 7:09

Not so happy about the time but happy I finished and won my age group, I ended up being the only one, wish I would have known that before the race then I could have had a lot more fun..lol

We shall see how the 5k goes in the morning-----

Ran the Utah Summer Games 5k this morning. After 2 nights in a row of no sleep this was not looking to be a good day for a race.Nothing special just a solid consistent race. I really wanted to push a little harder for a sub 20 but I didn't have it in me. After the first 1/2 miles I knew it wouldn't happen. My splits were very close to the 10k for the first 2 miles. I ended up with a 20:42 which is my second fastest 5k so not too bad but had I been healthy and not coming off of a marathon I feel I could do a sub 20-

Steve got me thinking about the Track and Field events. Looked at them I feel that I could metal in most if not all of the running events....thinking....thinking.....well next week I will decide if I can give some of them a try. Daughter is having a baby any day so that is the priority, if it works out I may try 3 or 4 events.

7 easy miles 8:01 pace from St. George Industrial Park to home-

Loop out on the trail under I-15 past Walmart to home- 8:07 pace-----legs are still so tired

same run as this morning- 105 degrees out- 7:40 pace

 I was looking over the official times and I am listed as 1:33:12- my Garmin shows 1:33:02 and usually I am off a second or two but usually on the high side not the low. Don't know for sure but this looks to be the gun time for the results not the chip time...could be wrong

The timing crew did not get chip time started until 40 seconds after the gun went off-----this means I have no chip time just gun time. I am adjusting my official time to what I feel it should be at 1:32:59. I know I started my Garmin a bit early because of the congestion at the start, I hit the watch and then had to stand still for a few seconds before moving past the mat, didn't care because it was to be chip timed...... I also hit my watch a second or two after passing the finish line so dropping 3 seconds off my Garmin is what I feel is fair.

Okay, now that I am home I can jot down a few thoughts about the race. First of all I loved the course! The only thing that would have made it better would have been to have it 3 miles shorter but count it as a half marathon....j/k

After 2 nights without sleep I knew I was going to have some issues on this race. I drove up from St. George Friday afternoon on my way up to Ogden. My daughter Hilary was in labor and all the way up I am hoping for news of the birth. The longer it went the more concerned I became. She had been in the hospital since noon on Thursday. As I got to Utah Valley I had pretty much decided that the race was not going to happen for me. I decided to at least go pick up my shirt on the way by American Fork. As I walked up to the tent the call came! Happy day, my first grandchild.

Since it had been such a long process everyone was so tired so I stayed for the race.

The course is awesome, the kind I love- downhill and lots of it. I started out trying to keep things slow- weaving in and out of the slow runners was a joy and when I hit mile 1 I was at 6:38, feeling pretty good since it was a slow start and the water that I had to jump, splish, splash through. Mile 2 was the same 6:38, Now as I was getting to mile 3 I had to take a pit stop lost some time but I had to go, 7:10 on that mile so I lost time but didn't feel too bad. Mile 4 I picked up where I left off with 6:44 then it gets crazy. I don't know what got in to me but the next 3 miles were fast (for me). 6:13, 6:08, 6:07 I would look down at my Garmin and see times of 6:03 or 5:52 etc. and couldn't believe my eyes. Mile 7 was 7:00 and this is where I started to slow down and get tired. my splits to the finish are 7:46, 7:44, 8:12, 7:22, 8:06 and 7:21 for the final .10. I started taking walk breaks of 15-30 seconds, mentally I was very weak and really just tried to keep runners in sight that I had been seeing all the way down the course. They started to tire as well so we would then go back and forth the rest of the way taking breaks.

I feel bad again that I didn't hold things together on a race when I was running great and would have destroyed my PR but didn't have enough fight in me to finish strong. I can also see from some of my splits that I have the ability to turn the legs over for an old (word removed by admin/ wasn't a swear word but starts with an 'f' and ends with a 't' with an 'ar' between) but just don't have the stamina that I need or the mental toughness to match up. Again, I know that had I been running with someone I could have gutted it up and dropped several minutes off my time. It's all good and I am excited about the race. I want to run this one again when I haven't just ran a marathon, 5k and 10k in the last 2 weeks and had been sick for those same 2 weeks following the marathon.

Now that I have downloaded my Garmin I am sick! I broke down the times that I stopped and walked, bathroom break etc and was blown away with how bad I blew this race. I estimated very conservatively that I was walking for approx 7 1/2 minutes. Some of that was aid stations but that is minimal....bathroom was 40 seconds but needed to happen. It is the last 4-5 miles that ticks me off........no excuse for myself on this total mental lapse! This was my race to break under 1:30 and I was too weak mentally to push through being tired.

5 miles with nothing in my legs. When I am running I am ok running around 7:30- 7:45 pace but I can't keep anything going for very far....the body is just flat tired of running

25 mile bike ride on mountain bike

25 mile bike ride on mountain bike

Got up too early and ran with Steve Hooper and gang on the annual 4th of July run. Started up by Enterprise resevior and ran the dirt road to the base of the 'Wall' by Veyo. I averaged 9:01 pace for the run. I did a lot of walking up the big hills that seemed to go on forever. Then when the downhills came I felt like I needed to push it to make up for the walking. Several of the downhill miles were between 6:50 and 7:30 pace.

After downloading my garmin I could tell exactly where the big climbs were. 3 sets of climbs in all- I was averaging around 10:20 pace on those climbs except for one mile when I didn't care at all and walked the whole mile- 15:46 pace. I was actually very pleased with my splits on the downhill portions of the run as I attempted to make up some time. Some of my downhill splits are 7:27/ 7:44/ 7:09/ 7:15/ 6:55/8:20/ 8:19/ and finished the last 1.25 miles with 6:55 and 6:24 pace. I would like to do this run healthy and not coming off of 4 races in 2 weeks.

24 mile bike ride to the new airport and back- lots of hills- wind and muggy. this was a good workout while my running legs take a break after Mondays run. I rolled both ankles during the run, not used to trail running. The right one is still pretty sore up the side of my leg....nothing major just will need a few days of no running to let it heal up

10 mile bike ride pushing the pace a little harder today. Ankle/leg is starting to come back and hoping for a run Saturday morning-

Started out the early morning with a 5mile run out towards the Dixie Center and back- 8:05 pace. Jumped on the mountain bike and headed out on the path towards the DC and saw Steve Hooper, he was struggling with stomach issues so I rode along side with him to the DC. I then started on the ride out to River Road then past Stone Cliff out to Washington Fields to the old airport road. Followed that out to the the road for 5 miles till I came close to the airport. Then I was able to get on the road again and went to River Road. Turned there and went to Riverside Drive to the path to home, 32 miles in total. Legs felt great after the bike. Was hoping to get another run in after but things at home prevented me from going....just as well.

10 mile ROAD BIKE miles. Picked up a Trek 2.1 2010 model and took it for the maiden voyage. Same 10 mile loop as I did last week and moved the speed up by 3 mph in windy conditions. It is going to take some time to get used to the new ride but I think I am going to like it. I am going to shift some focus to bike mileage again to take some pressure off of the feet.

35 mile bike ride-

25 mile bike ride

Out at 5am and ran over past Deseret Hills High to River Road to the trail/ Dixie Center to home. Beautiful temps! It felt even better the last 3or so miles along the river.  8:24 pace

Had to take a break for a few hours then went out for a bike ride out to the airport- 24 miles 17.2 mph average

15 mile bike ride

34 mile bike ride in afternoon 101 degrees

29 mile bike late afternoon 102 degrees

Ran 7.75 miles at 5am over to Bloomington Hills Park and back, 8:03 average pace- 63 degrees wonderful cool morning

Added a morning bike ride of 30 miles

15 mile bike in the morning

Same 15 miles in the afternoon

135+ miles this week on the bike- This is a very nice change up from all the running I have done this year. I am only going to be able to get 3 days in next week and then nothing the next week. Traveling to Salt Lake for a couple days and then to Seattle for 9 days. After that is over it is time to get serious about Saint George Marathon!!!

Morning- 20 mile bike from home to SunRiver,River Road to Sunroc then return---

Afternoon- 15.25 mile bike from home on the path to River Road to Bloomington hills, loop repeat then home 18mph

5 1/4 mile run around Bloomington- 7:55 pace- the run felt terrible as I could run with ok speed but zero endurance. After 3 miles of running 1/2 mile then walking a bit I finally put together a solid 7:18 full mile. Kind of depressed with the running but I have taken a month off and traded it with biking-

After then run I went out and did my 15 mile Bloomington trails loop at 17.8mph

Evening: biked 22 miles- ran into Willbull, Bigfoot and the Legend (Aaron) It was fun catching up with the guys. I know they were working a lot harder than I was--- hehehe

my15 mile bike loop this morning- last time on the wheels for 10 days- Hopefully I can get a few miles on the feet in Seattle- looking forward to the cool temps

11 1/2 miles in Renton, Washington along the bike path towards Maple Valley- Nice and cool run along the river- 8:10 pace

4 miles of ugly running- legs were so heavy from yesterdays run-

5 miles running at 6am 8:08 pace

Had something to eat, read the paper and then on the bike for 15 miles at an easy pace 16.5mph

4 1/2 miles @ 8:24 pace early around Bloomington-

24 Mile bike @ 17mph

same 4 1/2 mile run @ 7:52 pace

Temps were so nice this morning I just kept going out

20 mile bike at 17.5mph

Same course as yesterday 20.30 mile- pushed it pretty good after the first mile- 18.4 mph for the ride

24 on the bike- found that my tires have been under inflated for the past few weeks. Had to get a flat tire to realize this.

Started the morning off running the SGM course from Baker to the church- 19.35 miles

Splits: 7:45/ 7:01/ 7:04/ 9:46 up Veyo hill- included a lot of walking/ 8:17/ 8:09/ 8:42/ 8:07/ 7:32/ 8:03/ 6:51/ 7:05/ 7:46/ 8:44/ 7:46/ 7:30/ 7:28/ 7:19/ 6:52 average pace was 7:48 Still have some issues with my right foot hurting- neuromas

The first 13 miles felt pretty good and then I was wasted for the last part of the run- Good to get some mileage in after a month or so without much running.

Got home showered and then decided to ride the bike into town for the parade then back home 13 miles. Felt good to spin the legs-

20 miles biking Trying to recover from Saturday's run- pounded me pretty good and the quads are very sore

24 miles biking to the airport and back- pushed it a bit coming home for a 19.8 mph average- Legs are still sore from the Saturday run

4 miles running in Bloomington- painful and slow (8:24)

Legs feeling much better than yesterday but not all the way back yet- 8:27 pace

100 mile bike from Cedar City to Enterprise to Bloomington- 17.5 mph average- head wind for 25 miles when I finally got to some good downhill, really slowed me down but all in all a good ride

Ran over to Bloomington Hills Park and back- Ran into Clyde and run a little bit with him- thanks for slowing down for a few minutes. Body feels great after the century bike on Saturday. Just need to figure out the right foot neuromas problem and all will be good-  8:11 pace

PM 5.25 miles around Bloomington trail to I-15 to the Pilot Station back home. 91 degrees but not too bad, very dry- 8:20 pace

15 mile bike

Ran over to Bloomington Park by way of Man O War/ Pilot and back 8:30 pace

15 mile bike-

19 mile bike before the sun came out and then 3 miles running- It was very hot and muggy this morning, hard to get motivated to run- 8:30 pace

Early morning run from the wall through Gunlock to Ivins with the club: I took off as soon as the shuttle dropped us off wanting to just get on with the run because it was hot already and very muggy. Didn't look at the Garmin at all, just went with what felt good to the body.At mile 12.35 Bill passed me and Mike passed at about 13.25. That was when I was worn out and just hanging on- took some walk breaks because the feet were sore. Ended up with a 7:43 average pace with only 2 miles in the 8's. Overall I felt good based on the effort and prior training. If I can figure out how to make it through 26 miles without feet issues I feel like I can pull off a 7:45 for the marathon. My legs feel great and I could go out right now for more mileage but the feet can't take any more.

AM---Over to the Bloomington Hills Park and back 8:29 pace. Crossed paths with the wildbull towards the end!

PM--- 5 1/2 miles around Bloomington @ 7:55 pace. Legs feel better than this morning, calves a little tired. Overall a good start to the week-

Ran over Tonaquint Drive past MickyDees over to the trails to home- Medium muggy this morning and cooler than that last few mornings- 8:36 pace.

Late morning: 18 mile bike at 18mph average on the trails

8 uninspired miles up Man o War to Bloomington Hills park and back 8:40 pace, running on empty!

12 mile bike in the wind- felt very hot for late morning

Ran on the trails to River Road, Bloomington Hills Park to home- Nice and cool this morning- felt great although the run was very slow 8:28 pace

15 miles on the bike on the trails- 18.5 mph- pushed it pretty good this morning keeping the cadence high- felt great!

21 1/2 mile bike- went out very easy. After about 8 miles I started to push it a bit and ended up wanting to ride hard. The legs felt fresh since I decided to sleep in this morning and not go for a run.The last 8 miles I was averaging 21+mph and could have pushed much harder.

I am hoping that this bike cross training will help save my feet/ legs so that come marathon time I am ready to pound it hard. 4 weeks and counting!

PM: Parked my car at Central and got a lift up to Pine Valley campgrounds. Ran back to the car 10.5 miles at 7:31 average pace- A lot of downhill but feeling pretty good, just tired.

12  tired miles this morning running over through Bloomington Hills then to River Road right then turned left at the animal hospital and out a a mile then back the same way- Very uninspiring mileage, very tired from last nights run- not sore just tired. 8:26 average pace

Slept in this morning because we were taking care our grandson last night. Finally got going around 9 or so and rode 15 on the bike- nice and cool, overcast. After that it was still so nice I ran 4 miles, the last one in the rain. I really should have gone out for more. 77 degrees @ 1pm. 8:10 pace. Knees were just a little tender after the fri/sat runs.

PM ran the same 4 miles as I did earlier today-

Over to Bloomington Hills Park and back- using new orthotics this morning-

slow muggy run 8:50 pace

15 mile bike after the run- Time for a massage to work out the kinks!

21 miles on the bike early this morning- Since I had my massage yesterday I decided to just ride this morning to not ruin the massage- Just a good average pace riding out on the trails then through the washington industrial park out past Staheli farm to stone cliff to home.My computer want working but it felt like a 17-17.5 mph effort. I may run late tonight-

PM went out for 4 miles on the trails- 7:17 pace---8:05/ 7:18/ 7:06/ 6:51 Amazing what a good massage can do!

Ran over past Desert Hills High then to River Road and through Bloomington Hills to home- Beautiful morning to run! 8:05 average pace

PM ran from the Ledges to home. The first 6 1.2 to 7 miles were good and then I broke down not having water for 8+ miles. Back was sore and I was just plain tired. Will take a break tomorrow and rest up for Saturday's long run. 7:41 pace

15 mile bike this morning- legs were jacked up from yesterday. I woke up last night with a huge charlie horse in my left calf. Being dehydrated has taken its toll. Trying to pump the fluids in today so I can manage my long run in the morning-

Went up on the Running Center shuttle to the top of Veyo hill. Nice temps and no wind to speak of. Lots of traffic on the road with the RedRock Relay going on at the same time. I have to admit that it gave a nice atmosphere with so many runners and cars etc. It helped keep me more motivated during the run. It did slow me down at times because of the traffic and trying to be safe.

I started out slow and didn't want to push things for the first part of the run. I did some walking during the 2nd and 3rd miles to give my legs a chance to warm up. Once I got to the top of Damerron hills I started to ease the pace down a bit but still keep it back some. Once I took my water stop at Diamond Valley I wanted to push harder for a while and did pretty good except when traffic was heavy. Took it easy up Winchester Hill and then let it go for about 4 iles at a good clip. Once I hit Snow Canyon Parkway intersection I slowed it down some but tried to keep the legs rolling. Mile 16 I was getting pretty tired and realized that I was running in the mid 7's, no wonder I was tired, I thought I was 8:30 or so.

Splits: 8:13/ 8:54/ 8:58/ 8:07/ 7:39/ 7:38/ 7:16/ 7:03/ 7:37/ 7:54/ 7:24/ 6:35/ 6:59/ 7:12/ 6:59/ 7:24/ 7:29/ 7:04----7:36 average pace

Overall for the heavy week I put in and for how trashed I was on Thursday night I feel great about the run today. I needed this confidence boost going into these last 3 weeks before St. George!

Too tired and had a bad headache this morning- went back to bed- Did go out for an invigorating 25 mile bike ride in the mid 60's temps once I did get up and going- Felt good. Kept a pace of about 18-19mph for most of the ride.

PM- 6 1/2 miles from DSC to home 7:20 pace- legs felt great!

AM: 5 miles /Made the loop from home, bike trail to the Pilot Station, Brigham Road, Sugar Leo 7:47 pace

LATE AM: 15 miles on the bike @ 18.3mph average nice and cool weather!

5 easy miles this morning on the path. 1st mile was 9:15 pace trying to keep the calve/shin under control. Then I started to drop the speed down and averaged 7:57 pace for the remainder of the run.

Aftern no running on Thursday and Friday due to driving I ran the Cedar Canyon Half Marathon. The race conditions were very good with thin cloud cover for most of the race. I didn't feel very prepared to race hard but put in a good effort anyway. I held back on the top 5-6 miles not wanting to run too hard but still averaged low 6's. After 9 1/2 miles I was on course to break 1:30 but got a bit lazy. I started to get blisters on both feet due to using a new orthotic and it left a gap between my insole and the side of my shoe. I ended up with 2 good sized blisters, one on each foot. I started thinking too  much about them and was mentally weak to push hard. The body felt good but I also was getting pretty tired for the last 3 miles.

The organization was not a good as last year. Waited around for 2 hours after the race for the awards, 2nd in age group, then finally left. They wanted to wait till all had completed the race because there were some potential winners on the course. Most of the award recipients took off....

SPLITS: 6:34/ 6:29/ 6:33/ 6:11/ 6:56/ 7:07/ 7:36/ 7:10/ 7:22/ 7:52/ 7:56/ 8:06/ 8:16/ 6:18

14 mile bike ride- legs are trashed from Saturday

20 mile ride this morning- legs are still sore- had a good massage after the bike- doing better!

Easy run- first one since the half marathon. The legs are feeling pretty good. I will try to get out again this evening- not enough time this morning to run more- 60 degrees  8:31 pace

Dropped my truck off to get worked on and biked home- 8 1/2 miles at 19.2mph

AM- 3.75 miles around Bloomington- legs are finally loosening up.Nice 60 degree morning 8;39 pace

Early morning- Up in Logan/ ran from the south end of Logan to the north end up Main Street turned towards the mountains and went to 1200 East across the top of campus, down towards town across the Temple to the hotel. 10 miles- one of the best runs in a very very long time. Kept the pace at 8:00 but was able to be more consistent and the only break was to relieve myself after 5 1/2 miles.

Got on the bike and pumped it into Hyrum and back 14 miles in the 43 degrees---a bit chiily.

Afternoon. 4 mile brisk walk around town and ended up above campus- some good climbing-counted as 3 miles

No run today- woke up with headache and decided to take the day off- Had injections in both feet to prevent the neuromas from kicking in during the marathon.

Went out for a good bike ride to not mess the feet up this morning, still a touch sore from the injections.

21 miles on the bike on the trails to River Road and then over and around Jedora then back on to River to the highway to SunRiver to home: 18 mph

Last real run of the week before the marathon- Ran over to Bloomington Hills Park by way of the Pilot Station. Legs felt pretty fresh not a lot of speed but wasn't really after that today. I went out @ 8:05 pace and just wanted to try and hold a steady pace and hope to keep it under 8.

8:05/ 7:59/ 7:50/ 7:46/ 7:30/ 7:46/ 7:25/ 7:12------> mile 8 I was running in the dirt so that slowed me a bit, other than the I am pleased with the progressive faster pace on each mile. 7:44 average pace.

Now it is continued rest with a mile or two on Friday- Hoping my new shoes come in so I can run at least a mile in them before the race.

Not the race I was hoping for!

The weather was warm but not as bad as I thought it could be. At least there was several miles of coolish temps at the top.

The goal was to run 3:25:

Started off towards the front and got in a good pace.

1)7:48 for the first mile. Things were nice and easy

2)7:34 just nice and steady, easy breathing

3-6) 7:09/ 7:02/ 7:16 Nothing rushed, the breathing was good, I was feeling great!

7)6:55 Must have gotten a little excited to get to aid station and gu up for the Veyo hill.

8)8:45 didn't push hard, took a few walking breaks wanting to save the legs

9-13) Just got into a good groove 8:03/ 7:57/ 9:40/ 7:57/ 7:33  These miles were right on plan except for the 9:40- stopped to adjust my shoes- took more time than I had hoped.

As I hit the halfway mark I was about 1 minute ahead of my plan but was starting to fade. My feet were beginning to give me grief! This seemed to knock me out of it mentally. All I could focus on was the feet.

14)9:59 re adjust shoes

15-16) 7:54/ 7:30 I tried to put the feet issue behind me and just went ahead hoping they would mellow out.

17)-26.2 Don't even want to talk about these miles. I averaged 10+ pace from here to the finish walking a lot of time and trying to get some runs in. The feet were painful and I started to get cramps in my upper calves. I pretty much bagged the race at 17 and decided I was going to finish one way or another even if it wasn't pretty....... When I rounded the last corner of the course I stopped and took both shoes off and ran in with my socks. I was showing to everyone that I am done running marathons. My feet just can't seem to handle the pounding of a full marathon.

My time of 3:53:06 was 10 seconds slower than my first St. George Marathon...how depressing!

I need to grow some cojones and get stronger mentally and run through pain rather than whimping out and walking through the pain.

I have now been thinking and letting my mind wonder and have actually thought of running another marathon because I can't let this bad memory be my last one....................

10 mile bike to shake the legs out- feet and legs too sore to run----17 mph

I finally got out for a post marathon run. I have been too lazy and the feet have been sore from the race. Temps were awesome! 8:05 average pace for the run.  Quads a little sore but not too bad

Went out for a refreshing run this morning to see the start of the Senior Games Half Marathon. After getting over there I was really wishing that I was running the race. Such great conditions this morning. 8:24 average pace

10.50 miles running around Ogden in the 42 degree temps and very moist from the rain. Good run except for the Neuromas kicking in after 7 miles.

8:13 pace

Went out this morning late not knowing how I would feel- Started out what felt slower than usual and ended up 8:03 for the warmup mile- So I decided to just keep the current pace of 7:20's going and hold for a bit. The last 2 miles I broke up into .25- .40 mile runs with 1-2 minutes of recovery. those 2 miles were 6:21 and 6:29 with a fast of 5:19. Overall average pace was 7:16

Right foot was feeling good but the left had an area of numbness to it-

Nice run this morning over Tonaquint to Micky Dees to the temp trail head by the Dixie Center...trail closed, had to then reverse back to home. I wasn't really wanting to do that but oh well. Right foot had some issues with Nueromas at about 7 miles....dang it!  7:56 average pace

Ran the Sojo Half Marathon this morning- Had no idea how the body would be after the SGM. The course is basically downhill with about 3 miles of average climbing and the last 2 miles or so are pretty flat. Going in I hoped to just be under 1:40 so it went about as good as I could expect. My right foot started having issues with about 3 miles left and that made me mad but I kept moving, just a bit slower. The time may not be a great one but the overall race was a good one for me as far as consistency. This is not a downhill aided course. The temps were much warmer than I had hoped for and there was wind as well. I had arm warmers on and had to pull them off after 5 miles because I was overheating fast. Was hoping for about 15-20 degrees cooler!

Splits: 7:12/ 7:22/ 7:05/ 7:39/ 7:25/ 7:23/ 8:31/ 7:32/ 7:31/ 7:27/ 7:34/ 8:16/ 8:14/ 7:09

The last 2 miles were flat and had a headwind so that slowed me down a bit, the 8:31 was a climb and I slowed down but ran the whole hill without wimping out. Looking forward to the Snow Canyon Half in a few weeks to see if I can use this consistency with some downhill and knock off some time-

Late morning run- went out not knowing what to expect after running the half on saturday. Body feels great- calves a bit tight but that is to be expected. First-warmup mile was 7:53 then 6:53  6:14   7:13 with an average of 7:01. I ran the first 1 1/2 miles then broke the rest up with 1/4 mile workout then recovery. Total of 4 miles with effort and 1 mile of recovery.

Can't believe that I don't have any pain from the half marathon.

Started in downtown at my wife's office and ran to River Road over to Bloomington Hills trail to home. Just wanted to get a good run in without killing myself, beautiful morning. 7:39 average pace

Late morning run- same as Monday- more of a speed workout, ran first mile as warmup 7:23 pace, miles 2,3,4 were workouts of .10 to .35 at a fast pace with recovery between. 6:35/ 6:13/ 6:46 then cool down. Average pace for the run 6:44

I put on the Saucony A-2's for the first time in 2 years. They felt so light. I plan on wearing them on Friday night for the Dixie College Midnight 5k to see what I can do on a course that has lots of 90 degree turns, stairs etc.

After the 5 miles the feet actually feel pretty darn good.

56 degrees- 9:30am/ went for an easy run this morning on the trails to I-15 over the bridge and past the Pilot station to home by way of Bloomington Elem. 7:59 average pace

10 mile bike-

DSC Midnight 5 k  22:38/ 3.16 miles Tough course with first mile up hill and the rest zig zagging around the DSC campus. Had to be careful at many turns on the course that were 90 degree turns and also there were sprinklers running and spraying on the pavement making it slick. Nothing terrible but you had to think about where you were running each step of the race.

Age brackets were a joke. under 19> 20 -54> 55 and over. The prizes were almost too good for those who did win in that only the first place in each group. I would guess that there were 175 plus runners. Fun time!

Ran most of the Snow Canyon Half Course this morning- Started out slow with 8:31 pace for first mile then gradually picked up the pace. Had a good pace going to Snow Canyon parkway at 10 miles then cooled it down with 7:30's to the end.

8:31/ 7"27/ 7:15/ 6:44/ 6:30/ 6:15/ 6:31/ 6:55/ 7:08/ 6:58/ 6:45/ 7:35/ 7:26  7:06 average pace

Had worked on my orthotics by adding lifts under my big toes- too much- started getting blisters at 10 miles, took the lifts mostly off and did okay to the end but damage was done.

Finally got out for a run this morning after taking a break since Saturday's run. My right calf and achiles have been very sore and tight. Took it easy the whole run keeping the pace at 8:28 for the run. Still a bit sore but nothing bad. I guess the run Saturday was pretty much a test race with about the same effort as a race except for the first 1 1/2 miles which were warmup miles.

Started in downtown St. George and ran home by way of the Dixie Center then bike path. Right calf/ achiles still a bit sore and left foot still has a blister but not bad. Took it easy all the way and never pushed the pace- nice cool 49 degrees and headwind most of the way. 8:04 average pace

Same route as on Tuesday morning- mid 40's out10:30am. 8:20 average just taking it easy. The last 3 miles were a consistent 8:06 pace. Right calf is feeling much better but still is tight.

Noon run on the Bloomington trail out and back-8:47/ 8:20/ 8:07/ 7:37 average 8:15 pace

Calf is feeling good today- no pain at all, blister is about healed up and was the only thing bothering me on the run, it is in the fold of my big toe so it gets reopened all the time when I bend my foot-

Got out early this morning in the dark Left the house at 6am and 40 degrees. Ran out past Desert Hills High to River Road through the industrial Park to the Arizona Strip to SunRiver to home. When I got home it was 37 degrees. At spots on the run it had to have dropped to low 30's out in the open desert.

Ran very easy not wanting to pound anything hard, just wanted a good enjoyable run. I tried Vespa for the run. No breakfast, went on an empty stomach and the vespa drink to start. Took a 2nd surge energy gel at the 7 mile mark. My energy level stayed pretty good throughout the run. When I took the 2nd Surge I could feel it kick in and  carried me real good for 4 miles plus. For Snow Canyon I need to remember to take it around mile 9.

Slow run with all the climbing....8:48 average pace.

I hit the 2000 mile mark for the year!

5 Miles on the bike path- 7:29 average pace

813/ 7:01/ 7:21/ 7:21/ 7:16

Ran over to Bloomington Hills Park and back. 7:34 average pace- tried some different insloes- 2 ounce miracles, I haven't used them for a year and a half now. Felt really good today- may be what I use for race day but not for everyday

AM-Bloomington Drive loop 8:12 pace

PM-Bloomington Drive loop 7:46 pace Tried out a new pair of shoes- HOKA they feel incredible soft on the run. Since they have so much give the soles are very thick so you are riding higher off the road, took a little getting used to. Felt pretty good for a first run- pace was about 30 seconds per minute faster than this morning's identical run. One thing that was interesting is that my pace each mile was almost exactly the same, 7:48/ 7:50/ 7:45/ 7:42

I am going to work with these shoes for 2 weeks and decide if I will give them a go at Mesquite.....

SPLITS: 6:55/ 6:55/ 6:47/ 6:16/ 6:10/ 6:20/ 6:38/ 7:40 aide station and first hill/ 7:06/ 7:47 took shoes off-nueromas starting to get to me- lost 1 minute/ 8:18/ 7:37 shoes off again- dang they are killing me!/ 7:25 gutting it out feet are the only issue today!/ 6:50 average pace 7:04

Body feels great after the race- if the feet could have held up I would have cut at least 2 minutes if not more- tried to run through the pain but it is too long to run for 4 plus miles with the feet hurting so bad.

Went out for my run at 10am this morning...waited till it warmed up to 45. Post race run felt better than I thought it would. Ran at 8:01 average for the run on the Bloomington trail out and back. 

33 degrees at start of run/45 at end: went out over I-15 to River Road- left to Riverside Drive bike path to DC to home. Running without anything in the stomach this morning so the energy is not high. I kept a solid pace throughout the run and felt really good. The Hokas are doing well, some pain in the forefoot at 10 miles, need to see what I can do to take a little pressure off.... 8:17 pace

8:53/ 8:23/ 8:29/ 8:29/ 8:09/ 8:07/ 8:15/ 8:06/ 8:08/ 8:07/ 7:54

Weight has dropped 7 pounds in the last 2 weeks-

Ran out to SunRiver, out to River Road out through Bloomington Hills to Bloomington path to home. Felt good until I hit mile 15....I had no energy since I didn't take any fuel or water with me 8:28 pace

Went out this morning not knowing how far or where I was going to run.I was a bit tired from yesterday's run so I didn't think I would go too far. Got out on the trail and went to the DC then just kept going. Thought I would make the trail loop for 10 miles. Once I got to River Road I got stupid and thought about going to Little Valley to the park for a drink, that put me at just under 8 miles.....what was I thinking??? Ran back the same way. The feet did much better today. My socks were a bit tight yesterday and I think that was my foot problem for that run. Today I feel real good, they are tired but no significant pain....hoping!!!!!  8:10 average pace
PM 5.50 miles very slow in the dark- fueled by movie popcorn.......won't do that again! 8:54 pace felt like crap after the first mile

Went out this morning with Bigfoot and Wildbull and ran the Mesquite Half Marathon Course.....I hate the course. Today was good for me to get something positive to think about next week when I get to the last half of the marathon.I ran a solid evenly paced run at 7:57 average pace. Bill ran with me through the first 8 or 9 miles and kept me going up all of the hills.

Easy run around Bloomington- heavy legs today  8:35pace

same run as monday 8:05 pace

My 13th marathon was my 2nd fastest- Went out too fast but got it under control as the first 6 miles are a nice decent then the course flattens out for the next 5 or so miles then a nice drop into Beaver Dam. At the halfway mark I was sitting at 1:34 and right on schedule, 1 minute ahead actually. Then the work begins on the race. The next 7 miles are hills, flats, gentle down and steep downhills. They beat you up real good. I kept moving to the top of the hills at mile 20 without any walk breaks...yeah! That is where Bigfoot and Wildbull tried to help me keep the pace to the finish. Problem was I didn't have much left in me. My feet were hurting but I wasn't going to let them destroy my attempt of a Boston Qualify time. They alternated miles and ran me in barking at me and encouraging me the best they could. Thanks to them I barely made the BQ. I would have crashed for sure without their help.

I won my age group and 17th male, 21st overall with a time of 3:29:31. I had mild cramping in the left calf but not so bad---- more later after I get some lunch!

SPLITS: 6:15/ 6:33/ 6:35/ 6:46/ 6:55/ 6:58 / 7:07/ 7:52( this included a potty break of 1 minute)/ 7:26/ 7:36/ 7:53/ 7:50/ 7:31/ 8:18/ 9:09/ 8:31/ 8:23/ 7:38/ 8:55/ 9:25/ 8:43/ 8:27/ 9:35/ 8:03/ 9:15/ 9:12/ 8:25  7:59.46 average pace

Looking back: What could I have done better?

Not need a potty break 7 miles into the race. (1 minute)

Been better prepared for the hill section, lost too much time in this area, did remain running through there just a bit more training to pick the speed up 15-20 seconds. (2 minutes)

Had more electrolytes- ran on water and that was not enough to hold off the cramping- they weren't bad but it did affect my overall speed in the last 5 miles.

Hope for not head wind at the finish next time-( lost at least a minute)

I do feel like I can eventually break under 3:25 but I need everything to be perfect for that to happen.

Running with someone who is a much better runner than I at the end proved to be a great motivation for me even if I was weak. I certainly should have pushed harder when I had this help, I just was out of gas and the quads were barking loudly with every step.

Well Boston 2013- I hope my time is good enough to get in!

Post race recovery run- same run as last week- 8:18 pace really surprised that my legs had anything in them. First mile 8:53 slower at first then gradually faster, 2nd 8:29 3rd 7:47 and 4th 7:41. Some slight pain in the right leg nothing bad though.

Thanksgiving morning run on the barrel- roll trail Fun run with about 15 people. Ran this 2 years ago so thought I would give it a go again. Body is still sore, not bad, more tired from Mesquite. Nothing too eventful other than 2 falls along the course. The Hokas take a bit of getting used to on the trails, tripped me because of the thickness of the soles.Didn't tear up the course just had a good solid run-

Started in Washington and went up the Telegraph hill then back down over to the Washington Exit then to Green Springs to Telegraph back to the car. Tough run with lots of hills. 8:05 pace

Started the run from downtown and ran out to River Road to Riverside to the bike path to home. Started out slow but feeling pretty good with the first 1/2 mile up hill. Once I got through the first mile it starts down and all the way down River Road is a nice run, other than hopping the curbs and dodging traffic. After 3 miles I decided to pick up the pace and run 1/4 to 1/2 mile bursts at low 6 pace with a recovery walk. The legs felt very good and actually had some speed in them today. I was hitting 5:45 to 6:10 pace for the next few miles and overall pace for the run was 7:08 pace.

8:25/ 7:16/ 7:04/ 6:54/ 6:16/ 6:40

Ran from downtown to Southgate up Tonaquint drive to home. Got out of the car and headed directly into a headwind. That went on to the top of Tonaquint (4 1/2 miles) then cruise to home without it. Legs are tired from the last 2 runs. Right glut/ham is still sore...just a nagging pain/ nerve. 8:10 pace

21 degrees: Ran 6 miles from home into town. Jody took my car to work so I had to run in to get it if I wanted to go anywhere today. First run in several days, felt good, mostly uphill 8:16 pace.

After being home for an hour went out for another short run of 4 miles @ 7:56 pace

Morning run 6 1/2 miles around Bloomington- 28 degrees 8:03 pace

Ran down the bile trail over past Pilot down the frontage road with some zig zags in Bloomington to home. (8:03 pace)

Started out just below the guard shack at Snow Canyon Park and went up the canyon, down the SGM course to the start- 16 mile loo. First 13 not too bad last 3 sucked- not ready for this long of a run right now but I did enjoy getting out early today (7:53 pace)

Started downtown St. George and ran out to River Road then out to Desert Hills High then back into Bloomington Hills to the Park for a pit stop then out to Bloomington on the path to home- Felt pretty good for the whole run. 7:53 average pace

Ran this morning from downtown up over Tonaquint then right onto Bloomington Drive to home. Kept the pace solid trying to keep it all under 8:00- only mile under was the first mile warming up. 8:09/ 7:28/ 7:23/ 7:11/ 7:29- up the long climb on Tonaquint/ 7:20/ 7:05  temps around 30 degrees

Ran the SGM course, last half. I ran a personal best 1:31:02 or 6:57 average pace and that included my warmup 1 1/2 miles @ 7:43 pace. The legs felt good this morning as most of my miles were under 7.

7:41/ 7:26/ 6:35/ 6:51/ 6:54/ 7:06/ 7:04/ 6:43/ 6:45/ 6:52/ 6:39/ 6:53/ 6:56/ 6:35

I tried keeping my run focused and consistent not trying to go for any personal best just slugging out a comfortable run. The first 1 1/2 mile was warming up as it was about 18 degrees and a slight breeze. The 7:06 and 7:04 were going up Winchester hill.

Ran thru Bloomington past Pilot to the end of the BL Hills trail and back- Really tired from the Saturday run, legs just couldn't get going- 8:16 pace

Easy slow miles around Bloomington- right hammy is so tight, it may be time to go get a massage and get this thing healing....8:18 pace

Ran from downtown- first 1 1/2  miles was a warmup up@ 7:15 pace, easy downhill running then I started working on .15 to .25 miles at a 6:30sh with a 1 minute walk break and carried that to my home. Averaged 6:58 pace for the run- I had a headwind all the way and that really affected my running.....hammy felt good today even pushing the pace a bit, hopefully a good sign that it is getting better.

Another run from downtown SG to home by way of the Dixie Center- 7:48 pace. Was planning on going out for 13-15 miles but I just didn't have it in me today....

16miles: Started at Albertsons and ran up to Diagonal then up Bluff to Snow Canyon parkway over to the Ball park. Stopped and got a quick drink then over to Bigfoots to say hi. Then  back to running past Snow Canyon High then back to home. 8:18 overall pace. In the first 3 miles it climbs over 500 feet and that really beat me up...my legs were hard as rocks and I just couldn't get them going. Once I got a drink and found some easier running I enjoyed it a lot more! Getting close to the big 7,000 mile mark in the last 3 1/2 years. I think I need about 12 more miles-

Ran late morning around the old painters course except for the last little bit- 8:18 pace-  This should put me at 7,000 miles since I started running! For me this is unbelievable since 3 1/2 years ago my idea of a marathon was driving 26.2 miles in my mustang! Now here I am 13 marathons, 15 Halfs, 8-10k, 1-8k, 14-5k, one 75 mile run and a 50 mile run........I think I am a runner

Ran the first 8 miles of the St. George (Painter's) Half marathon course. I am sure glad I am running the 5k-No Garmin today

Went out with Mike, Bill and Dustin. We started out on Utah Hill and ran to Mike's home 7:20 average pace

Once I got home and had cooled down I went back out for 3 1/2 miles around Bloomington Drive @ 7:59 pace