Hmmm I dunno

Beautiful day in Draper!  I ran @ 11 am and it was 45 degrees.  Nice 5K loop, easy pace and a good way to start the year!

Another beautiful day!  I felt pretty good 4.3 miles, a little slow 9:07 average, but not too bad. 

Slow but steady 5K 9:32 average.  Legs were a little sore and tired, but it wasn't terrible!  A little chilly I thought it was supposed to be warmer?

A little chilly, ran the JRP in Saratoga Springs @ 2:00 pm it was 32 degrees and cloudy.  I needed it though.  9:23 average.

Beautiful day i was way over dressed so I got a little hot.  But I felt way better than I have, even though I averaged about the same as usual.  3.32 @ 9.12 average, on the streets of Draper.

Just a quick 2 @ 9:02 first, 8:20 second.

What a great day sunny 47 degrees no wind 3.8 @ 9:20 pace not bad with the steep 1/3 mile hill.

Good strong run with about 1 mile straight into the wind.  3.25 @ 8:55 pace.

What an awesome day!  The weather was spectacular! Even the slight breeze wasn't chilly after the first 1/2 mile.  Everything felt great no aches or pains and I pushed it harder than I have in monthes and still felt great!  Some nice old man that was walking his dog told me I was showing off!  and to him I say "thank you sir".  I'm still feeling the endorphins and I finished 40 mins ago! YES!!! Days like today are the reason I like to run!  6.57 miles @ 7:57 average. Bring it SL 1/2  I'm so gonna own you.

Rest day!  But just a shout out to JD, Lysa, and anyone else who may be reading the Salmon Marathon is September 8th, 2012 Wendy and I are going, it was an awesome experience last year and should be again!  You need to come! www.salmonmarathon.com  I'm also running the SL 1/2 and Utah Valley if you are goin let me know!

Hills and Hills, good saturday run barely a breeze 32 degrees.  6 miles @ 9:28 average.  Proud of Wendy she came out and did great 3 miler.  Good job sweety!

Rough Monday run; my calves are still wrecked from saturday.  Not a bad run 5.90 @ 9:03 pace.  Its nice to be able to run with the discomfort and still maintain my pace while upping the mileage.

Recumbant? bike day in the Gym.  My IT band said no running today :-( 

Just quick after work two miler with Wendy!  Good monday run.

Easy six with some mild hills.  I ran at 11:30 a.m. and it was gorgeous!  I will be truly crushed if and when we have a real winter.  6 @ 9:34 average

Happy Valentines Day!  No running for almost a week damn cold and then drill all weekend.  Hopefully tomorrow...

Good run after two weeks off...being sick, lame, and lazy.  5k loop in Draper, -splits: 9:09, 9:06, 8:34 finished last 1/4 mile at that pace.  Way warm had to shed my outer layer. 

Dreadmill...enough said.

Good 5k  I improved my splits from last week.  9:10, 8:43, 8:10 and some change.  Better go longer if the weather is decent tomorrow. 

4 miles a little chilly (forgot long pants and gloves)  oh well...35 degrees and cloudy.  8:56 average.

Long day (ok long for me) so beautiful outside it was nice to be out in it.  Pretty windy though, and the route was uphill for almost 5 miles with a fairly steep descent on mile six with a flat finish.  It kicked my hiney.  7.5 @ 10:30ish average.

New shoe breakin.  fairly quick (for me) 3 @ 8:46 average.  I'm mad my phone lost GPS and says I ran 2.77.  Thank goodness for google maps!

Training Day 1 (TR1) Windy, and I was a little slow.  I think I ate too much cake last weekend.  3.75 @ 9:09 average.   Salmon and Spinach Fettuccine

TR 2 Old shoes definitely faster than the new, in fact they kicked my hiney today:) 4.48 @ 8:50 average + splits lol.

Baked Dijon Salmon

TR3 We'll just call this the "gut check" friday.  What a hard run mentally and physically.  The route was nothing special but my body was screaming to stop.  Glad its over! 

Salmon Baked in foil

TR4 Sunday in St George and there were tons of runners.  It was chilly 38 degrees.

Salmon Croquettes

TR5  Once again for some reason Endomondo lost connection.  Luckily I know the 4 mile route and finished in 36:32.  So 4 miles @ 9:08 average.  Man my alergies are kickin up lately, hopefully they go away soon.

  Cedar Planked Salmon

TR6  Beautiful day 4 miles neg split: 9:34, 9:15, 8:34, 8:12 almost a mirror of yesterday.  Sweet!!!!

Slammin Salmon

TR7? Well nothing to write home about!  But I got out of my "after drill" lazy funk and did a short relaxing 2.5 

Salmon and Beetroot Tower drizzled with Fromage Frais and Lemon Dressing

TR8 Good run this afternoon!  3 miles @ 8:26 Average.  Not too bad in that breeze!

Cap'n Bob's Salmon Steaks

TR9 Good afternoon run again!  4 @ 8:41 average.  and I'm at 2 days in a row! lol

Spicy Salmon and Eggplant

TR10 Ok a little break from the eights...5K @ 9:20 average... my legs were tired and sore.  But hey I still went out and did something and for me thats pretty good!

Party Salmon Balls

TR11 Ran to the shop to pick up my truck, overall a pretty good downhill run.  3.67 @ 9:16 average.

Salmon in Vodka Cream Sauce

TR12 bump up on mileage, took it easy and ran 5 @ 9:05 pace.  I was a little leery about the distance because saturday's run left me with some aches and a pissy IT band.  I felt good and pushed on.  No IT problems.  I wonder if it hurt because of all the downhill I ran on Sat.  OH well it felt great today beacause I didn't feel it at all. 

PS Draper needs to turn on the water fountains at the parks!

Salmon with Molassis and Mustard

TR 13 It was supposed to be a slow, stretch out my muscles 5K, but I felt pretty good so I did -splits 9:15, 8:41, 7:55.

Smoked Salmon Quesadillas

TR14 Longer, slow, windy and hot.  6.44  miles in 60.017.  9.34 average. 

Simple Baked Salmon (get it?)

TR 15 Friday four miler, not bad 4.13 @ 9.03 average.  Glad my body seems to be holding up with my weekly mileage increase.  I'm trying not to push too hard.

Osaka Grilled Salmon

TR16 Perfect day for a long run 10.02 miles @ 9.43 average.  This route has 500ft of vertical gain mostly in three major hills.  It also has about the same amount of vertical loss on the back side of the hills. 

BBQ Peppered Salmon and Rice Dinner

TR17 After 11 hours of work I only had time for a quick 2.  On the bright side my boys ran a mile of it with me!

Salmon Penne

TR18  Friday 4, I had a butt cramp before that I could feel, but it didn't bother me.  4 @ 8.46 average.  Clouds blocked the sun and no wind... perfect weather!

Salmon Loaf with White Sauce

 TR19  7 @ 9:14 avp. Since I slacked off on running all weekend I thought I'd better do 7 today to make up for it.  7 @ 9:14 avp. I learned a couple of things on my run:

1.  9 oclock is too late to go running when its gonna be warm.

2.  Draper City sucks for still not having the water fountains on

3. I'm stupid for not bringing my training belt.

4. I really could have used a gel and water.

5. Even though I was a little thirsty and hot its still nice to know I can go run 7 miles and not get worn out.

6. MY wife kicks ass!

Salmon Mousse

TR20 HOT HOT HOT,  After my 7 yesterday and then roto-tilling the garden last night I was exhausted today.  But one of my running buddies who is 59 (hardcore) wanted to go run.  So we set out at 10 am.  I did bring my training belt with an 8 oz bottle; and of course Draper had the  water fountains on.  Thats ok I need to start running all the time with my belt.  We ended up running 5.75 at about a 9:38 avp which was really good considering I felt like I was hitting the wall in the marathon the whole time.

Smoked Salmon Cheescake

Rest Day workout: Pulling out ornamental grass, hauling and spreading 4 cubic yards of mulch to the flower garden = 8 hrs and a overall tired feeling!

So I neede a rest day from my rest day and now I've moved six people's worth of office furniture 3 times today.  It wasn't bad but there were only two of us doing the moving.  I'm crapping tired.

Save The Day!  What a lot of fun!  Lysa you did a great job! James it was great to see you again after soo many years, Stacy it was good to meet you after seeing you on the blog! 

TR 21  3.02 miles fairly quick 8:20 avp and I felt great!  Its only a 23 second per mile difference than Sat. but I felt way better on this run.

Good to be on the road!

Lomi Lomi Salmon

TR 22 So we'll call it 7 whats 8 hundreths among friends anyway.  lol  Good run, a little breeze, great temp maybe 60 degrees?  Whatever it was; I felt good and averaged 8:44 per mile.  Now if I can just keep that pace for another 19.2 miles it will be awesome!  Whats really encouraging is that this is the same run I ran last Monday and averaged 9:14 per mile.  I'm way ahead of where I was last year at this time.  SWEET!

Salmon Cucumber Salad

Army PT test. good times 7:03 first mile, 7:15 second. felt good probably should have pushed it harder but the first mile hurt the lungs. lol  Apparently I put it on the wrong date oops

TR 23 Seven at noon.  It was a showdown between fatigue and will power.  Even though I averaged 9:13 we'll call it a win for willpower.  I was tired after the first mile.  I can't believe a two mile run at top speed can take soo much out of you.  Glad to make it oh and by the disturbing weigh, I am at 206 lbs!  What a fatty! Geesh  Hence the change of the blog name.

1/2 portion of grilled Salmon for the fat guy!

So rest day #2 maybe a cross trainer.  Yesterday I woke up with a shin splint feeling on my left leg.  I think I'll wait til it subsides to run again.  BOO!!!

TR 24  Shut the front door.  What a hellacious run.  10:15 AVP I started out very tentative with my shin ( no issues there :) but my hamstrings were sore (from gardening) so it was a slow going run. I hit the wall on mile six and actually walked twice (stupid mental weakness) Hope tomorrow is better!

Boiled Salmon Guts

TR 25 What a difference between today and yesterday.  I felt good even on the hills (mile 2-3).  8:49 AVP it was a very good boost to my confidence after a crappy monday!  It's three hours after my run and I still feel great! 

Gold Leaf Wrapped Steamed Salmon

TR 26 Happy Monday Party People!  Just an easy 5, no major hills 8:38 AVP.  Felt good probably because I hadn't run since last Tuesday!  Peace out homies!

Peppercorn encrusted Saalmon with Grilled Aparagus and a Guiness Stout

TR27 So it was flipping hot!!! I couldn't make it out til 11:00, and then my dumb brain says "hey stupid you should run 8 today in the heat and see if you can take it"  and the Barney in me say "Challenge Accepted".  So yeah I ran a very slow, sweaty, painful, hyperventilating, run.  What an idiot.  9:54 AVP

Two pounds of hotsauce smoked salmon with no beverage

TR 28 I decided to just run 4 miles because I was kinda in a rush.  8:29 AVP which sounds ok until you figure I ran an 8:31, 8:52, 8:17, 7:59.  It took forever for my body to loosen up.  Glad its done! 

Baked Salmon with brown sugar glaze and wild rice pilaf, Any stout or porter goes great with this meal.

TR29 same 8 that killed me last Tuesday.  much better today.  i averaged 9 straight up.  not bad considering 2 and 3 were almost 10s.  i got intona funky rythm at 4 and av about 8:25 from there on out.  Happy tuesday!  

Whole Salmon gutted and cooked over a fire with a little lemon juice added.  veggies in tin foil cooked in the coals probably best with a good bourbon.

TR 30 Nice and easy 6.  I've decided to start going up the hill at mile 2 everyday.  It was a serious but kicker today.  It made my second mile 10:29 (yeah I walked a little).  But I was able to recover and finish out fairly strong with Mile 6 at a 7:55 pace.  Overall I averaged 9 minute miles but I stopped and walked for about 30 seconds while I drank some water on mile 5. 

Rosemary Triscuits with a salmon mayo cracked peppercorn spread, white wine.

TR31 The 8 loop.  I averaged 8:49  which is a great improvement.  It feels good to go through the week and get stronger! I like the hill I think its making me more tough! 

9:05, 9:25, 9:26, 8:33, 8:15, 8:33, 8:25, 8:53 (Last mile stopped to talk to the guard for a sec, and enter the password into my phone to stop endomondo)

Screw the salmon its cheeseburger time! 

TR32 Saturday 10 ran a new route.  It was decent route accept I left at 8 and should've left at 7.  Lazy, lazy, lazy.  AVP 9:15  Apparently I just missed the Eagle Mountain Pony Express races, oh well I didn't want to race today anyway. now on to yard work.

Smoked Salmon Sushi Rolls

TR33 Ok, I went at 8:15 and it was almost 80 in Draper thats HOT for me to run in!  The funny thing is that it was only 55 when I left my house (should've ran at home).  Oh well I suck so bad at running in the heat that I might start doing it to get acclimated.

Frozen Salmon on a stick with a dill mayo dipping sauce

Kansas 12 hour shift which is more like 13 if your lucky then a 50 round trip commute and yes you really have to want to run cause if you do its the only thing besides showering and sleeping that you will do away from your work place.  But on the run I saw somw white tail deer, cottontail rabbits, and fireflies pretty cool.  I'm gonna try to get up early on Sunday and run.  Peace out and yes Lysa Really Really High!

Finally! it was good get out and stretsh my legs.  I noticed it was warm this morning so I wore both training bottles.  I felt good until about 3.5  then I started getting tired.  I kept thinking that maybe i shouldnt be eating soo many donuts. lol  Anyway I had to walk a few mins and then I started out again.  Its weird where I'm at, its either up or down no flat.  Its like rolling hills that last about 1/4 each side.  Anyway at about 5 I had to take another break and walk as soon as I did I realized that my fingers were getting swollen and it was hot so i walked in the last mile.  Iwas sweaty from head to toe and had drank all of my water.  When I got back to my hotel i checked the weather and it was 86 degrees and 60% humidity (feels like 90). So that makes me feel better it was just plain hot, thats what was killen me  on the run.  I'm gonna go  at 430 tomorrow to see if i can beat the heat.

Fat guys need runnin too, especially if they've been eating the donuts like i have!

TR??  So happy to be back with the family after being in Kansas since the 6th.  Didn't run nearly as much as I wanted to because my schedule sucked there.  But I'm back so I did a 5.5 miler today.  Also got new shoes which are AWESOME!  I can't believe what a difference between the Omni 9's and 11's.  4mm of heel drop from the old shoes and they are more cushy too.  Anyway the run was about what Iexpected after not running for so long.  It started out well and then at mile 5 I got tired.  9.04 avp I was a little shocked that the altitude took so long to get me.  Not bad but should be better tomorrow.

Oklahoma Joes Half Slab Dinner

TR 35 or somethin like that.  Much better feeling than yesterday, I was a little stiff starting out but no biggie.  I averaged the 9 min mile for the first two, and then pushed it up to an 8:30 pace for the rest of the run.  Man it felt good to push it more than yesterday and have the energy to finish out the run.

Burgers and chips

Took Carter and Carson  on a 1 miler (their first) they did pretty good considering 1/4 of it was a tough hill.  13 mins good job boys!

TR36  I miss the 50 degree runs of spring.  It wasn't terrible but man I'm hot when get back.  I didn't due too bad had to walk the last hill for about a min.  AVP 9.06.

Salmon the old fashioned Grizzly way....raw and straight from the river! 

TR 36 After the fourth four.  Ran up in Liberty, Utah.  Good afternoon run sweatin off all that beer...err umm I mean Diet Coke ;) 8:24 AVP

Linenkuegal Summer Shandy, Wasatch Rasberry Wheat

TR37 Needed a longer day, this fit the bill.  Longest run of the summer so far, I felt pretty good some aches and pains but thats to be expected.  I need to figure out a close shady route since I'm too lazy to get up early. 9:48 AVP

Burgers and Brats 

TR 37 Monday morning 8. It is a warm morning in Draper, I started at 0645 to beat the sun and I'm glad I did.  The first three miles were terrible I couldn't catch my breath and I had to pee.  After I relieved myself I felt a little better and sped up a little.  The last 5 miles were ok, but I had to stop and pee again. WTF?!  I averaged 9:31 miles, which isn't bad considering the pee breaks.

Rice and Stirfry veggies

TR38 Five warm miles.  It's weird I can run decent distances and get tired but not very sore, but I golfed of Tuesday and my hip was sore as hell.  Maybe I was swinging to hard...who knows.  It felt good to have the hip pain gone and to get back on the road.  9.04 average with pee pee stop (really?) damn getting old.

Fight Night who knows whats cookin?

TR 39 comfortable 5K.  Short runs this week to prep for the long Saturday Run.  8:19 AVP

TR HIGH  So here it is... High altitude, steep drops, steep gains,  wow James is an absolutely strong runner.  I gotta say thanks for the gentle pushes to keep going... I'm not gonna lie that run hurt.  At the end I wanted to lay down and cry like a baby. lol okay maybe not that bad but I definitely wouldn't have done that alone.  THANK YOU JAMES!!!!  The river is absolutely an awesome place to recover too.

So after a week of gluttony and soda pop drinking.  I ran a quick two miles but got a cramp (soda) and had no wind (again soda).  Well it is time to buckle down one month before the cool down week.  So goodbye soda and candy....at least until after :)

Not a bad 6, especially for the "kinda break" I had.  It took a while to warm up. My splits were: 8:57, 8:50, 8:17, 9:23 (pee break), 8:16, 8:02.  I felt really good on mile 5 and 6 it would have been interesting to see how long I could've gone had I not needed to hit the bathroom again; I'm not quite ready for that "rite of passage" lol.  Happy Tuesday Everyone!

Oh yeah Lysa.......SALMON, SALMON, SALMON, SALMON, SALMON!!!!! 

Big Tuesday 10'er felt good, got a little hot at the end but still a nice run.  9:11 AVP.  

Cross Training Day?  I got to coach my oldest sons soccer team for 1 1/2 hours, so it was more of a plyometric workout.  I also replaced the water heater (full body lift).

Saturday after drill 4 miler.  It was warm and with the breeze pretty nice.  I had a partner on a bike (my 9 year old) who brought a bottle of gatorade just in case.  8:45 average.

4 @ 12.  I decided to run at noon up on Camp Williams.  It was slow, on dirt roads, a lot of up hill and then a lot of down hill.  91 degrees in the shade :) The wind was nice and cooling.  Whats even better is Wendy and the boys are swimming up here today and brought me a powerade and a sub.  Thanks!

Six miles, beautiful morning, 75-80 degrees. I got a new watch/gps; a Motorola Motoactiv.  I have seen a lot of reviews good and bad mostly good though.  Most of the bad reviews are for the battery life.  I used the GPS and the MP3 with a wired headset ( it will run a bluetooth headset).  I avereged 8:33 miles with a total time of 51.22.  I think it used about 15% of my battery for that run; which is great in my book.  On the marathon I wont use the GPS just the MP3 and I will track my own splits on the stopwatch it has built in.  It is definitely nice though on the training runs to use the GPS and have the instant pace and average pace along with elevation and the 1 mile split differences.  Plus it plays music and if you have it set up right it will record which songs you run better to and play those when its set to the performance setting.  I think I'm gonna like this watch.  Sorry if I rambled. 

Peace out Homies!!! I'm starting to get excited.....S...A...L...M...O...N! 

Umm OUCH! lol I think I was taking 20 miles for granted.....who does that?  I left at 7 and felt good through about 8:35 and 10 miles.  I got an IT band twinge in my knee..so I stopped and stretched it out at my hip and after about 20 seconds I felt the knot in my hip give and the pain left my knee.  I thoroughly underestimated the heat and no shade.. and went through my water way quicker than I planned so my lovely bride brought me some accelerade at about mile 15 or so.  Then as I got to mile 17 she showed up again with my youngest and his mountain bike and two ice filled water bottles!  It was like heaven for about 1 min.  I got to mile 18 and my feet started hurting more than the normal mileage ache.  It hurt soo bad I really walked most of the way in.  I averaged around 11:30 miles with all of my walking...not what I wanted but then I learned a couple of things.

1. 70 miles of relatively short to mid runs is not enough to guage a shoe for long mileage.

2.  85 degree heat with no shade really kicks my ass.

3.  I have the best family ever who are willing to support my freakishly dumb endeavors!

Peace out Homies!!!!!

They are starting to swim upstream!

THE SALMON

I mean!!!!

Semi easy 4, it was good to get out and stretch out the muscles.  Beautiful morning the whole family and my sis in-law Lori went out.  Everyone ran at least a mile.  I can hardly wait til Kaden starts running more and is pushing me to run harder.  

Peace Out Homies!

Quick Monday 5K, warm 74 degrees 40% humidity.  It felt good stretched out and ran a 8:22 AVP.  Keeping it short runs this week to prep for another long run this weekend.  I got new shoes too :-) they were 20% off and they are closer to the Omni 9's as far as fit and function. 

Peace out Homies!

Really easy day, 1 mile walk, 2 mile easy easy pace run just to get the blood flowing.  I'm thinking I need to go get a chiropractic massage.  My back is knotted all over and so are my glutes.  Still the run was nice I talked to my buddy the whole way and it helped my ego that I wasn't breathing hard while he was straining for breath.

Easy paced, progression run..sort of.  9:34, 9:39oops, 8:49, 8:47, 8:21.  Felt good needed the warm up today my legs felt a little sore until I got into the run a little more.  Anyway...

PEACE OUT HOMIES!!!

Chiropractor/massage vist, went to the Body doc for a massage and realignment.  My back and hips are so tight I need 2 more massages before the marathon.  I have been having a lot of pain in the mornings in my lower back and hips. I turns out I have some huge knots and one treatment isn't enough.  The adjustment after the massage was amazing! boom crack a lacky!  Anyway I can still run, and will tomorrow night.  On the bright side I woke up today with no pain in my lower back and hips.  

The funny thing is that even with the morning pain I could still run and not feel any great pains while doing it.  Weird huh....

Peace Out Homies! 

5K  nothin special:)  Happy Saturday! 

Peace Out Homies!!!

Another 20 down YAY!  Much better than last week.  Went to bed late, about 12:30, got up at 6:15 had a granola bar, gel, electrolyte caps, and a couple of sips of the sugar gatorade.  I took three 8 oz bottles(two with Ice water and one with gatorade), 2 gels and six electrolyte caps.  I wore my old Omni 9's because they are tried and true.  I started about 0630 and I had a lot of trepidation because of last weeks meltdown... damn running-psych.  Anyway it was a great temp about 60 degrees.  I ran the same route and really was worried because everything all of the usual little aches and pains were intensified (damn runnig-psych).  At about mile 4 i ran into a couple of huge hawks almost literally.  What an awesome sight and it wasn't the only time I saw them.  That put my mind at ease and I started enjoying my run.  Around mile 9 I saw some great Pronghorn Antelope Bucks and right after that the Hawks showed up again.  I din't realize it the first time I ran this route but there is about 3 miles of slight uphill from 7-10.  Its not a lot but now I know why I was a little more tired than I should've been at the turn around.  Anyway I texted Wendy at 10 and told her I didn't need any water.  Between 10 and 15 it was pretty much zombie running, at 16 I walked for a minute or two because my hips were so tight I could barely run.  After they loosened up I broke through the wall at 17 going uphill and managed a 9:03 at 18.  I texted Wendy at 18.5 and asked her to get the Ice bath ready which she did with 20lbs of ice.  It was freaking beautiful to sit in that bath.  She also brought me a coke for my recovery!  What a sweetheart. total elevation gain was about 600 ft and I averaged about a 10:05 pace which is 1:30 faster per mile than last week.  Thank goodness for that!  

PEACE OUT HOMIES!!!!

Two mile recovery walk...I know....slacker!

PEACE OUT HOMIES!!!

So started out as a recovery run for first 2 miles 10:15, 10:10 and then my adrenline kicked in and I ran a lot of mile 3 in the low eights and high sevens.  I averaged an 8:56, and a 9:04 because at the start of mile 3 I was still running slow and the midway through mile 4 I slowed back down.  I stayed slow on mile 5 (9:44) pace, and then partway through mile 6 (8:52) pace I strated to pick it back up.  I finished the last half of mile 6 at a (7:06) pace with a dip to 6:44 at the end.  Overall it was kinda like a Fartlek except I just slowed down when I got tired instead of timing my sprints.  The really cool thing is my legs were still a little tired from sunday but my breathing never got maxed out.

Peace Out Homies!!!

I'm on a short hiatus...my legs are taking a bit longer to recover from the 20 miler last week, and the 20 miler the week before, I didn't really feel it until after Weds run.  But I woke up Thurs with two very tight calves and some plantar pain in my heal.  So I've been stretching and getting my legs massaged (yesterday).  So I may run tonite or wait for tomorrow.  I don't wanna push it this close to the Salmon.  No worries though its only 26.2 ;) lol

Peace Out Homies!!!

2 miles quick 8:04 & 7:25 respectively.  After being so sore I wanted to get a quick run to see how my body would react.  I felt good now lets see about tomorrow.

Peace Out Homies!

6.6 @ 9.20 AVP.

WTF 78 degrees 50% humidity...it wiped me out!  Not really but I had the "quit" bug the last mile.  Oh well everything felt ok.  Until I got back to work and it was crazy busy and then Back to school night for the High Schooler...sounds so weird.

Peace Out Homies!

So I slept last night with a "night brace" for my left foot.  On Weds I woke up and my heel was in pain..worse than before.  I think I'm still in the beginning stages because after it warms up I can usually walk fine with no pain.  I also can run usually with no pain.  It's after the run in the morning that it hurts.  I'm gonna take it easy til Salmon with some light runs and plenty of stretching.  If its not one thing it's another..lol, I should started this weird running attraction when I was in my 20's. But then there was too much partying to be done.

Peace Out Homies!

2 mile walk just keeping the blood flowing with a low impact walk...tomorrow if I don't have any grreat soreness I will run slowly for 2.  I really don't want to have it flare up more than it is before sat.  I will run the marathon and after if I need to recover, then thats fine.  stupid foot.  lol too bad I can't just float down the river.

Just a short mild 2.5 to keep it all together....lol....I hope the fishing is good this weekend. :D

On our way to run with the Salmon!  Will update as possible!

PEACE OUT HOMIES!

Salmon Marathon...Sweet!  Finally Race Day.  Wendy and I met JD, Lysa, Stacie, Erin, and Cameron ( the best support guy ever ) and had a quick bite to eat, then loaded up on the last bus to the start.    It was pretty cool at the start around the low 40's, but they have a little school house they open for the runners to stay warm.  We only had about a 15 min wait, I kissed Wendy and we were off.  I started with just my shirt and shorts because I really like the cool temps.  Apart from the speedsters, I noticed right off that I was passing a bunch of people but I couldn't find JD, I figured that he took off and was ahead of me somewhere.  Around the first mile mark I looked back and there was JD coming up strong!  I realized I was running a much quicker pace than I had planned for, but I felt good so I thought I'd ride it out for a couple of miles and then scale it back.  Whats funny is at dinner the night before I joked about running fast and then dealing with the wall when it came. Little did I know that I was totally foreshadowing my race. lol  Anyway back to the race... at mile 7 my IT band started giving me that twinge so I tried different strides until I could manage it.  I managed to stay in the 8:30 range on my pace too.  I hit the half at 1:48: 40 and still felt great so I kept trying to keep a good pace.  When I turned up the out and back (mile 14-17) I was dreading it because this stupid not steep hill saps my strength.  I was shocked  when the mens half marathon leader past me and then a couple of minutes later the womens leader past me.  Last year I ran into the end of the pack for the Halfer's.  Anyway I saw James as he was coming back down and realized I was only about 3/4s of a mile behind him.  I got to the turn around and managed to get my pace back into the 9 minute range  a couple of more times and then... BAAMM!!! This huge wall smacked me in the face.  Wow that hurt I had a couple of ten minute times a 12 minute mile a couple of fourteen minute miles and finished out with an 11:30 on 26.  Overall I took 45 mins of my previous PR, and learned that I have the abilty to go farther than I thought at a faster pace.  And that wall I hit because of the faster pace kicked my butt.  Oh well It was still awesome and I can't wait for the next one.  PS Wendy is a butt kicker because she didn't train and was ahead of her PR from last year until she twisted her knee at mile 21 on a cattle guard crossing.  She still finished though and only twenty minutes behind her previous time.  It was awesome to have all the people go up with us and enjoy it all!  Thanks everyone YOU ALL ROCK! 

Damn cold.  My legs feel pretty good now and as soon as my cold leaves me I will hit the road.  It feels like forever since the marathon and I'm lookin for the next obscure race.  Any Ideas?

First day back and my left IT band said OUCH!  I haven't felt it at all until I ran about .3 miles so I had to stop and stretch and walk, then run til it hurt and start over.  Damn I thought I was GTG but aparently not.  I'll have to see what the roller can do for me.

Peace Out Homies!

Another day of jog/walk.  My IT seems to be a little more mild today...slow recovery I wanna run now dangit!

Improvement?  maybe... Wendy and I went to the kids Jog-a-Thon and ran with them.  I had no IT pain at all!  I ran with Carter and we ran around a 9:45 pace.  Wendy ran with Carson at around a 11:00 minute pace.  I've been hitting the stretching and roller everyday and I think I got most of the knots in my hips worked out.  Tomorrow I will go for a slow run and see how I feel.

Kinda dismal 2.  It started out ok I was at about a 8:30 pace until about 3/4 mile when I felt my old nemisis the left IT.  It was kinda twingy not really a sharp pain, but it felt like it could go there at any second.  It really pissed me off, so I kept running through it until I got to the hill coming home and then I pushed too hard.  I had to walk for about 20 secs, as soon as I couldn't feel it I started running again and made it home.  I finished out right close to a 9 min pace.  I'm gonna roll and stretch. I can feel the knot in my hip thats causing it. maybe I should go the Master Pain Dealer and have him work on it again.  I am happy I made it out though other than the IT everything else felt great.

Ahhh paradise!  Its our first morning in Maui, it is beautiful here.  I decided last week that I would put off any running until I got here for a couple of reasons:

1.  Because yesterday was the one month anniversary of the Salmon

2.  If my IT band still hurt I wouldn't be as depressed as I would be at home

I got up at 6:00 am had a cup of coffee and decided to go test out my leg.  I started out around a 9:30 pace and felt absolutely great!  Because we're at sea level I automatically started running faster because I was breathing so freely my second mile was at a 7:17 pace.  I finished out with the last mile and a quarter at an 8:28 pace.  It was awesome I ended at the beach and met my dad who walked back to the condo with me. 

I really can't explain how exhilirating it is to be pain free!  and to find out here is an awesome bonus.

It's funny when I get hurt or don't train I tend to stay away from the blog, because I feel guilty for not being out there in the mix. 

Aloha homies!

Well hello party people!  I actually got out and ran today, I also started a new workout program.  I have decide to build my core and strengthen everything while I'm running too.  I think this will help with my IT band issues, and well dammit I aint gettin any younger, but I seem to be getting rounder, lol.  More lean muscle = less fat.  We'll see how this goes.  Anyway the weather was a little cold but I had on three longsleeve shirts, running pants, gloves and a beanie.  After the first .25 I felt perfect and only had to roll up the beanie at the turn around.  8:45 avp.  3 sets of butterflies, tricep pulldowns and 50 sit ups (startin out slow) I don't wanna over do it.

Beautiful run day, no wind, sunny, fairly warm.  felt good I was a little quicker than Friday 8:28 AVP.  I had a leg and shoulder workout after with Kaden.  I am sore good thing I'm taking it easy.  I'm gonna run every other day for now until my body becomes acclimated to the workout routine.

Army PT test, 50 push ups 47 sit ups and a supposedly 2 mile run (I gps'd 2.18) in 15:58.  7:24 avp.  All week I've had a sore swollen throat, and had slight body aches.  So not too bad.  I feel a bit better so maybe I'll run on Weds.

Afternoon 5K, so while I'm feeling better from being sick, I'm a little sore from the PT test on sunday.  But it was a beautiful day and I averaged 8.29 minute miles so it was a decent run.  Oh yeah I gained like 10 lbs post salmon. 

Why hello this is my first blog... in a while.  Lets see, where to begin...hmm well After my last run a couple of weeks ago I started feeling crappy again so I took the Zpac my doctor  prescribed.  Man those kick my butt.  It just drains all the energy right out of me.  So hopefully thats over with.  I lifted weights yesterday so today I decided to go for a run.  I have noticed I start out way faster than I did before the marathon and now I don't have the endurance to run for any great mileage, so I slowed it up on the first mile today to about a 9:30 pace and decided to try and run a little longer.  It worked out ok accept I only ran about 3/4 mile longer than I have been on my other sporadic runs.  But I noticed this time that it seemed a lot harder, one thing that is making it harder is the fact that my muscles are sore from lifting, I'm not talking my legs either, I'm talking my chest and triceps from Monday's workout.  I am really trying hard to keep my chest pushed out, back straight, and arms at my sides while I'm running, instead of rolling my shoulders to the front and swinging my arms diagonally in front of me (which has been the norm).  So pumping my arms with shorter strokes, made my chest muscles burn like crazy.  That coupled with the extra weight I've gained back 10-15 lbs, and the fact that I've been lazy; made it hard for me to go much longer or harder.  On the positive side, I made it out and pushe dththrough those issues so I am going to get back into this during these nasty calorie laden holidays.  Yes I am running on  Turkey Day morning not in a race probably just by myself. 

Peace out!

St. George is beautiful today.  After a day of soccer I decided to go for a run off yesterdays dinner.  Pretty good run I wore my compression socks for the first time and they felt pretty good.  Wendy says I looked hot too. Lol one more day of soccer tomorrow and then home. 

One mile workout warm up 8 min.

workout warm up

workout warm up

workout warm up, workout: chest and triceps.  As I get accustomed to the workouts I will up my mileage.  I'm running the mile in about an 8 min average with 1/4 splits of 8:30, 8:15, 7:45, 7:30.  1 mile feels like I'm shorting myself ...until I do the workout then I'm dead at the end of that.