This was the 1st group run that I have done with my good friend Paul, we did 5 miles with the first one easy (i mean really easy, like 10 min) and the next 3 miles at 8, then a mile and half cool down.  Good first run, but I can tell I am going to have touble with hills, it will come with time I guess.

This was a fun 5K in Cedar City, put on by the SUU ROTC.  It was very cold and windy.  It was an up and back course and it was uphill the first half.  it was my 1st of the year though. I want that time to be 18 min in a month or two. 

Did an easy run with the girls tonight. 

We did the airport run, the back side of it anyway. I felt good, the incline is still wasting me, I just need to it more I guess.  This is my last run for a little while, I am getting my tonsils out and need to recover.  Wish me luck

holy cow, I had my tonsils out 2 weeks ago and haven't run since.  It really took its toll on my lungs. I ran 4 miles today with Paul and Sarah, I could not keep up and it was an easy 4.  I really hope I find my second wind soon. The one good thing about my surgery is that I lost all the weight I wanted to, 15lbs.  Not the way I wanted to lose it though. 

still recovering from getting my tonsils out, ran a really easy 3 mile loop.

did the stone cliff loop, 6.2 miles. easy 10 min pace

ran with paul and duckett out to stahlie farm and back. I hate those long boring stretches.

did my first set of yasso 800's, did 4 of them at  a 3:35 pace with the same as an active rest. 

this was a fun night race at the old st. george airport. I was coughing the whole time. blah blah blah

Holy crap what a change in pace, I did the first 3 miles faster than my anticipated marathon pace and paid for it after that, I chucked on the side of the road (I got my tonsils out over a month ago now, I feel like I am learning how to breath and spit again) I find that after about 3-4 miles I choke, kinda gross but its effecting my running. drains me quite a bit. I suffered the last 3 miles home slow.

easy slow pace with Harmer and Duckett, some road, some gravel running, its good to change it up alittle. felt good and wanted to go faster, but paced myself.

Yasso 800 day with Harmer and Duckett at the Dixie college track. I did 5 at  3:18 pace.  I was really happy with this workout, but wow its a hard speed work out.  Clyde says not to do them anymore, so I will have to work on my speed out on the road.

ran with Harmer and Clyde, it was a cool down run for Clyde, which is still faster than I do.  I did maintain a 8:30 pace, which for me I am happy with. 

ran with James to his office downtown and back.  its a nice down and up there then again on the way back.  I felt really good as opposed to 2 days ago when when I felt like crap.

this was a fast run for me, we did the 9.6 miles of down hill on the st george marathon course,  I ran faster than I ever have and felt good. I averaged a 7:37 mile. I know I will pay for it tomorrow.  lol.  this run was with Harmer, Duckett and my wife

I am still very sore from my friday downhill run. Clyde wanted me to do tempo, I struggled to maintain a 7:55 pace. I know I can do better. but thats what happened today.

Did a very easy 6 miles with Duckett. around the Summit loop. this was the first time I went counterclockwise.  I actually really like that way. 

My left calf is STILL sore, I could not and can not seem to work it out. It is is hindering me, consuming my thoughts while I run. I will stretch more, and maybe go get "the stick" from sgrc. I did another 6 miles today, Clyde wants me being more consistent, so here I am. I ran faster today than yesterday, I guess its an improvement and thats always good. Clyde also wants me getting faster each mile rather than going out fast. so today my splits are:

1 - 8:35

2 - 8:21

3 - 8:16

4 - 8:12

5 - 8:32

6 - 9:11

I really slowed the last mile and half. my calf was cramping a bit.   I am also still dealing with my throat, I had my tonsils taken out about 7 weeks ago and its a learning curve with breathing again.  anyway, overall I felt good. 

today was a good day, still trying to work out my calfs, it is really bothering me.  I went around the fields and the summit loop. averaged an 8:30, next week I'll pick up the pace. 

8:21, 8:07, 8:26, 8:40, 8:25, 8:22, 8:43, 8:17, 8:23, 9:25 (hill coming from summit to Mr D's), 8:43

I missed waking up in the morning and had to run in the after noon. I chickened out and only did 4.5 instead of 6.  HUMID and HOT. Ugh.

Holy HOT and HUMID again. I guess I need to wear a sweat band. I felt ok today, I did my run yesterday in the afternoon and that made it alittle harder for me, and I went alone. I like to be with others, especially if they are pushing me. I am trying to hit the goals Clyde is setting for me, this week is 40 miles, thats only 29.3 left for 4 days.  My garmins battery was dead today, best I can say is a 8:30 pace. 

my first time running on the DC bike path.  I went with Paul and loved it, he stayed with me thru 4 then I had to take a bathroom break in the wild so he kept on.  I finished home and felt good, it was hot and muggy but went an hour earlier today than yesterday and it made a difference not having the sun on me the whole time.  still around a 8:30 pace.  I know Clyde says dont worry about pace right now, but how do you not.  I will track it and try not to worry, we will see. 

I did shorter miles this morning: 1. because I have a meeting. 2. because I wanted to work on speed. 3. because I am tiered and don't want to get burnt out.

 that said. we went out too fast for me but I was surprised how I warmed up and kept up the pace. all under 8. thats good for me. The heat is really getting on my nerves too. its got to let up, lol.  

I hurt my right ankle/shin area today. I was kinda on and off while running. I dont do as well by myself, I really like having paul or someone there to push me.  I only got thru 7 of my miles today due to getting called out to work, my wife had to come find me and take me home, cutting my run short.  but my ankle was hurting so I wasnt complaining too much, 

I felt good today, the weather was perfect. I did 2 warm up miles under 8:30 then 2 marathon pace at 7:40 then I cooled down. the last mile I walked a bit and threw up, not because I pushed too hard, but because I was dehydrated. my ankle was tight for the warm up but loosened up and felt good after that. 

Out with Paul to Bloomington club house. felt a bit tight to start off, but still started 8 min pace. maintained that for a couple of miles, picked it up a bit and got down to 7:40 for a few miles, then back to 8.  the last 2.5 miles were really slow and a bit painful for me, but I pushed thru.  Clyde caught me for the last 1/2 mile and gave me some good advice.  Thanks Clyde

today was such a beautiful morning, cool breeze, not muggy, just a nice day to run. I got Ashcroft out with me, Paul was a no show. I had to go to work early so we only did 4. but it was a great 4 miles. strong pace, got faster each mile. 

Avg 7:44 

My first time running with the elite runners of St. George, I stayed with them for the first 1 of their 10 and of my 6.  It was a really fast start for me and I quickly declined in the heat. it was probably only 95 degrees but I, once again did not properly hydrate today.  Overall Im happy, with the 7:30 begining miles and the 8-8:30 finishing miles I averaged 8.  Thanks guys for letting me bring up the rear. I will be back.

crappy day, only 8 with a friend that was needing help. cant do that again.  ug

it was a warm morning. met up with paul and sarah, kept their pace for the first 3 miles, which I felt really good about, I felt strong.  Then my shins started to tighten up. no bueno. I slowed a bit but kept it at 8 pace. then at mile 6 I tanked and walked a bit, between my shins and desperate need of a restroom I struggled. found water and bathroom at bh. felt good then and pushed it home from there.

8:06 avg

7:43, 7:25, 7:16, 8:09, 8:45, 9:02, 8:09, 8:14 

TEMPO TUESDAY with Paul and Janna.  went out to the course and drove up 6  miles. mile and half warm up then 4 solid tempo miles at 7:30 for me. This is above my marathon pace and I feel really good about it. I am going faster and farther each week.  It is great to see improvements.  Paul kicked butt with a 6:13 pace, some day Ill catch him. overall a great run. 

This is horrible. Im working nights now and get off at 0100 hours, the best time to run is around 5-6. I got home at 0300 last night and was still able to get up and thrust thru 4 miles at 6am. I ate something bad and my stomach was really acidy.  My body is going to take some getting used to this lack of sleep. I totally missed yesterday all together, NOT GOOD. Im committed and will go without a little sleep to prepare.

still dealing with sleep issues, but I felt good once I was out and running. busted thru 6 with an easy pace since Im doing 13-15 tomorrow with Paul. wish me luck.

Nice day for a great run with some great company. Met up with Rachel, Wendy, Paul and Sarah at 5:15AM. had a good chat then off we went.  I went out with the intention of doing 13-14 miles, the first 7 with the girls then Paul and I would turn around and push race pace home.  Well Paul for the first time in his life I think had something really wrong today and bowed out 4 miles into the run.  He must of been hurting bad, because if you know Paul he does not do that. So, I stayed with the girls on their run up through Bloomington, around the loop at the country club, Wendy and Rachel were doing a 20 mile day so they turned off to Tanaquint and Sarah and I went back through manowar. But duty called and I had to let Sarah go. I hated to because she was helping me stay motivated. but I roctained up and away I went. I did stop at the Pilot and get a gatorade, I caught up to another lady that was with us, I walked a bit with her then pushed it home. This is my longest run this year so far, but it is the begining of my long runs, I felt good. I could of used the group help but when you have to bow out to a restroom it puts you back. and thats where I was this morning.   Great to be a runner today. absolutely beautiful day, perfect 60's weather, a few bug in the eyes and mouth, but thats protein I guess.  

Im feeling tight and could not seem to loosen up at all today. ran with paul and sarah, they graced me with their presence for about 2-3 miles then I just could not hold any pace at all. I cut my run short and did 5 instead of 8 with them. that long sat run is taking some recovery.

started paul off on his long run today. did the first 3 or so with him then I turned around. Still feeling tight, cant seem to loosen at all. when I try to pick up the pace it seems really hard. but I made it 6.5. 

feeling tight, went out a couple and back. nothing to be excited over

way to slow with a old friend, probably wont ever do that again. missed running with paul who pushes me to be better. 

good morning, ran with paul and the monday morning running center crew. felt tight going out, but loosened up, I wasnt going to let paul get away from me. he did however push the last 1.5 miles at his race pace. this will be a bit less miles this week, I have my first ever 1/2 marathon this weekend. 

GARMIN 

easy 6.4 around the short loop of dc from my house

another easy 3 miles getting ready for the half this weekend

this is my first half marathon.  I was a bit nervous leading up to the race because I wasnt really sure what to expect, this is a very steep downhill course. the first 3 were on dirt the rest were on pavement. I also wasnt sure what pace I should of been running, weather or not I wanted to run race pace or use it as a training run, when it comes down to it I am a competitor and cant just watch people run by me without me even trying so I gave this race most of my all, I didnt want to be super hurt when it was said and done either so when I felt myself really pushing I backed off and you will see I really hit a wall the last two miles. I have been getting great advice from Paul Harmer and Clyde. I think one of my downfalls for this race was I did not use my last GU ROCTAIN and I could feel it, no reason I didnt either, just thought I could muscle thru, oh well... live, race and learn.  Here is my report:

1- 7:23, it was cool and I started off a bit fast for me but I felt ok, I just could not get my heart rate down for this mile

2- 7:07, tried staying with the small groups that went out on this dirt road, I still did not feel like I was pushing it.

3- 7:30, it flattened out here and had a little hill, and the first water stop, I got a small drink but did not feel like I needed it yet, still really cool and beautiful views.

4- 7:14, the first of the pavement and begining of the major downhill, felt good and settled into my breathing.

5- 6:56, I could not slow down, it was soooooo steeeeeeeep, if I had slowed it would have been painful so I just let it go.

6- 7:37, this is the 2nd water station, I did walk it and GU here so that explains why it was 40 seconds slower than the previous......I'm learning here so dont be too hard on me.

7- 7:13, settled back into a comfortable pace despite a sharp pain in my left knee, well actually on the inside of my left knee, it concerned me a bit but quickly worked itself out.

8- 7:15, I had a runner pass me and I felt good enough to stay with her even though the course was not steep anymore but still downhill with minor inclines.  This is also where I could feel training kicking in, I was trying to not look down at my watch and just trust my body. good mile for me.

9- 7:24, this is the 3rd water station and I did walk it, but less because I was trying to keep the runner in front  of me catchable. I was still feeling really good, chalk up another good mile for me.

10- 7:12, I looked at my watch here and should not have, I was feeling really good and this is where I should of taken a GU. but no I was too proud thinking I could do it without. it was a good mile but more labor intensive.

11- 7:29, we have hit Parowan now and the final water stop. yes I walked it. I could feel my body starting to exhaust. but I still felt like I was going to carry this one home.

12- 7:58, uh oh, Im struggling, I can feel it and know its too late for a GU, my legs start to cramp, I am having trouble here.

13- 8:58, I know, I know.... horrible I did so well all this way to finish like this. I could not believe it. I struggled to get it done. but I did.

.1- :40 ouch, I did finish running though. 

 1:38:04

Overall I am pleased, especially since I was trying for a 1:40, Paul told me I better since that was his first half time.

GARMIN