Counting this workout as 5 miles.  Really it was only 3 miles on the TM at a 6.5 pace and then did 20 mins on the elliptical.  Got in a few good workouts though.  Workouts counting as snow removal through out the day.  And then played hoops again for 1 hr and 30 mins before getting kicked out for a wedding reciption they had to set up for.  Bball games are going to be changed to Sat morning from now on so no games on Thurs nights.   I really need to start stepping up my game though as it comes to swimming though if I really plan on doing a half IM in Aug.

Played hoops again tonight.  Since no game this week.  Got in 2 hr and 40 mins but only played maybe half of it.  We had 28 people show up to play.  Way to many so alot of half court games for the first 2 hrs.

Got in some more hoops. Tues night aren't to bad for playing.  Just a bit rougher the next day though.  Since I like to get a nap in before I go play.  And with Bear Scouts on Tues night.  No chance of that.  Got in 2hr 40 mins of play tonight.  Was out of energy for some reason though.  I think I was getting dehydrated for not drinking much during the day.:(

I was very tired today.  Only 5 hrs of sleep wasn't enough for me.  When I got home I crashed for a few hrs after eating dinner.  Still made it to play hoop though.   Last week we had 30+ people show up to play.  This week it was only 13 max at one time.  And I was able to get in on every game.  So alot more running up and down the courts for me.:)  Got in 1hr and 30 mins.

Got in a few miles on the TM today.  Ran 3 miles total is all.  First mile was 6.5 and next 2 I ran at 7.0.  Then hopped onto the elliptical for another 30 mins.  So work out was around 1 hr with the wife.

Started the Sat morning games today.  We ended up winning this one by like 20 pts.  Against another team that was 3 and 1 like us.  We only had 7 guys show up so I played all the first half and and 3/4 of the 2nd.  Was kind of nice to get so much running time.  I mean play time.:)

Meet up with Tim for the first time in a long time for a run.  And we just had to go to the Oval to try it out.  I guess they charge you by what color the day is.  So yesterday was a Yellow burn day 2 bucks.  If it was a red day it would only be 1 buck.  So he was happy to pay only a buck to run.   There was alot of people there running, biking, playing hockey and skating.  It was nice to finally run with Tim again.  So we just ran at his pace.  And the distance in there isn't like a normal track.  So just ran for time.  We ran for 57 mins and change.  So I will count that as a 6 mile run or so.  My longest run this year for sure.  But it felt good and the temps in there were perfect for running.:)

Played some hoops.  Mostly half court though since we had so many.  Good thing is that I was able to get in at least 2 hrs of play time.  Out of the 2 and half hrs I was there.  Only came away with a sprain/jammed finger.  Last couple games were full court which was good.  I love playing longer since it takes me a game or 2 to warm up.  And I feel I only get better and stronger as the time goes on.:)  Got alot of guys that are faster then me at the start of the night.  But not really anyone will keep up after the 2 hr mark.

Jammed my finger on Tues night. So passed on playing tonight and went to the gym with MrsFit instead.  Ran 3 miles and then elliptical for 20 mins.  Wasn't to bad really.

Had the day off so we hit the morning spin class.  Had a good time riding.  Haven't been to spin for a while.  Lets see how sore I get.:)

Played hoops again last night.  Played for 2 hrs solid.  And then lost a game so had to sit one out.  Overall a good night of hoops.  Jammed my index finger a bit again last night.  But it feels alright today.

Coming up on 2 weeks now since I hurt my back again.  Was playing hoops and got blocked going up under the basket.  My back sure didnt like that.  And it wasn't for 4 days till I could kind of walk again.  What was I thinking???  Its finally starting to feel kind of back to normal.  Going to still take it easy for another 2 weeks or so though. 

Well it is only 2 miles but it is 2 miles.  Went out running with Pete this morning.  No breeze at all.  Just wet roads.  And I think the temps were around 38-40.  So pretty good that way.  Just an easy jog really to see how the back was feeling running.  Was tight the whole time really but not unbearable.  Planning on going out again on Wens.  Will see how that run goes.  Pete will be leaving this weekend for 3 weeks with the Guard.  So might have to find my own motivation.

I will be leaving later on Wens till Thurs to California.  Going to go watch a firing of a motor.  That later this month we will be cutting up at work.  Should be cool to go see it.

Mile 1 8:48

Mile 2 9:10

Weather was great when I got home from work.  And I didn't have a good excuse not to run.  So went out for another 2 mile run.  Focused on a quicker turn over and staying relaxed.  Felt pretty good on the run and I think it was a bit faster then last Mondays run.

TT 17:10

My back was hurting most of last week. And had a busy work week.  This week was looking about the same.  But my back turn for the better this week.  After Sun night rest.  So plan is to go use the elliptical after work today.  And get in a few good days of that before running again.  With Ogden half being the only race on the schedule this year so far.  It may be a long walk to the finish.  So who knows I might just see a few of the speedsters in the marathon.:)

My back has been feeling great for the last week or so.  Going to go a few more days like this I hope of just keeping it nice and happy.  And see what happens.  Each time I have tested it lately it has set me back for a week or so.  So this time I am just trying to get it happy for a bit then give it a go.  I am not to frustrated about it though.  And maybe that is why its feeling so good.:)

Few days ago I saw the video on the SGM website.  And it gave me alot of motivation.  My back has been feeling good for the last 2 weeks.  So I am feeling confident.  And signed up for SG again in the lottery.  Last few yrs I have gotten in by the the running series or running the grand slam.  Only the first year did I get in only by the lottery.  So lets roll the dice and see if this will be my year to get my 5th in.:)

Got out for a run.  Was going to meet up with Pete.  Waited for him for 6 mins and then took off.  Was going to do a easy 2 mile run.  When I was about 1.5 miles into it ran into Pete.  He slept in a few mins.  So ran with him the last .5 or so.  Was a bit tough for say.  But not more then what I thought it would be.  And back felt pretty good during the run.  Going to run with him again on Thur morning if I can get him up at 4:30 :)

TT 18:34

Got in only 45 mins on the elliptical today.  Was going to go for a full hr but was cut short.  Had to race home to straighten up the house.  We have been tring to sell our house for the last past 2 and half months.  With not much luck really.  But last night for the first time we had 2 people coming around the same time.  Hope one of these finally will give us an offer.

Back felt good though on the elliptical though.  No problem there.  Just need to get back in better shape.

Windy with the colder temps(35) made for a chilly run this morning.  We didn't notice it that much though really.  Ran this morning for the first time in the early morning hours with Tim and Pete made it on time this time.  His watch was like 7 mins slower then mine.  LOL that would explain the mess up on  Tues.  My back felt just fine on this run.  Paces were alot slower with Tim which might be just what I need.

For our next run the plan will be to run at the Oval on Sat.  And I am sure if I run with Tim it will help to keep in slow.  And I wont worry about the distance so much as the time.:)

TT 23:47

Hit the elliptical again.  And got in a full hr.  It felt good on the back.  And looking good so far in the training.

TT 65 min on elliptical

Did the 4 mile hill loop with Pete.  Perfect temps and really no wind.  Those running the SLC marathon are going to have a great race.  The uphill portion in mile 2 was a bit tough.  But its to be expected.  And the back felt good for the run.  Hoping to get in a 6 miler next weekend.  And 8 the week after.  To make Ogden's half a bit easier on me.

Mile 1 9:22

Mile 2 10 ish

Mile 3 8:46 ish

Mile 4 8:18

TT 36:25

Rainy morning but it didn't stop us.  At church on Sunday we invited anyone to run with us in Priesthood meeting.  And we got 2 more to join us in the rain.  Jeff and Jeremy joined Pete and I for our run in the rain.  I called up Pete a few mins before starting and asked if he was still up for it.  Of course was the response and so I got ready and got moving.  My wife had to add in.  It would have to be raining mud for Pete not to be there.  He is a guardsmen for Pete's sake. LOL

Jeremy hadn't ran 2 miles before so we were running his pace and he made it pretty good.  And finished strong.

Mile 1 10:15

Mile 2 9:53

TT 20:14

Back felt great again on the run.  No problems there.

Got out for a early run again.  Only 2 miles again and felt great at the end of it.  Ran with Pete and Jeremy again.  Jeremy played hoops last night until 11:45 so the 4:30 running appointment was a bit rough for him.:)  Weather was a bit chilly and windy this time.  No rain though which was nice.  Our run was about 40 secs faster then it was 2 days ago.  Almost killed Jeremy though.  Had to slow it down for the last 200m or so.  Still a great run all around.

Mile 1 9:53

Mile 2 9:42

TT 19:37

This isn't accurate to the miles.  It is 2.1 miles.  Using my stop watch on my ironman watch.  So no GPS.

Wife and I are planning on getting the bodybugg again.  To help shed of the few extra pounds we have put on the last few months we have been recovering from injury.  Will see how that goes.

60 mins on the elliptical.  Back felt good doing it again.  So its all good.

Couldn't find anyone to run at the times I was needing to run.  So headed out early to get her done.  Goal was to run 6 miles at a pace that I could sustain the whole run without walking.  And most importantly without any pain in my back.  Check check!!  Not sure about a few miles in here.  Thought I would remember the mile markers from before.  But I might be off on the 3rd and 4th miles.  But rest felt pretty good.  The 3rd and 4th though are the same distance though.  On the 4th though is more of a downhill and 2 guys were starting to catch up on me a little.  I relaxed some more and pulled a way it would seem.:)  Overall a good run.  Felt good to get out and run a bit longer.

Mile 1 9:18

Mile 2 9:06

Mile 3 8:32

Mile 4 8:01

Mile 5 8:55

Mile 6 8:41

TT 52:34 AP 8:45ish

Thinking now that most miles are probably off.  I will have to find my Garmin charger so I can use it for more accurate miles.  Not that I am really into paces really yet.  But hopefully I will be soon.

Hit the gym with my wife.  We lifted 2 sets of everything we did.  For legs, chest, bi, tri, back and lats.   That took about 30-40 mins.  After that we hit the spin class.  Warmed up for 15mins before and rode the 1h in the class.  It was a bit tough for me.  Some of the hills I had to stop on.  My legs were burning.  Haven't felt that in a long long time.:)  And was sweating a ton.  My back was loving it though.

Early morning run again.  Got it in before the snow and after the rain.  Was a great run with Jeremy and Pete.  And last night we went to the Nike outlet store.  And I scored a great pair of running tights for 20 bucks.  SWEET!!  Just love those running tights and they were perfect for the weather.  I got 2 other pairs that are thermo ones.  So these are lighter weight.  Perfect for this kind of weather.  I was really impressed.  Back to the run now.  Jeremy was setting the pace again.  And was kind of pushing it more on the first mile.   And slowed down on the 2nd.  Still a good run for all of us.

Mile 1 9:31

Mile 2 9:31

TT 19:03 And the distance is actually 2.1 but we will call it 2.  Dang we actually hit it right on going out and back.:)

Had about 30 mins of various workouts for shoulders, chest, bis and legs.  Then hit the spin class about 10 mins early.  Different instructor then I am use too.  And she killed me.  Not sure if it was that she wanted us to ride at 70% for the majority of the rides.  Starting each song.  And I was soon running at 100% for 50% of the time.  And she was still saying to turn it up a few full turns.  So with 5 mins left and her wanting to fit in another hill before finishing I called it good.:)  Was still a great workout.  Just need to learn this instructors instructions better or I will crash and burn again.

Early morning run with Pete and Jeremy again.  Jeremy was up till 1am he said after playing hoops again last night.  With a tailwind going out and headwind coming back.  Decided we were going to take it easier going out.  And finish stronger coming back.  I was the windbreaker for the small group and we made it back a bit faster then we went.  And had a good 50-100 meter sprint at the end.

Mile 1 10:01

Mile 2 9:44

TT 19:46

Got out for a long run with Jeff and Rory.  Jeff just ran Boston and Rory is training for his first marathon at UVM.  So it was a nice run.  I was hoping to get in 8 for the day and ended up getting 10.  The paces were around 9 or just under it.  But either way it felt good to me and so I went with it.  Felt like I could of kept going for a few more miles easily.  And my back was great for the run before during and after the run.

My back wasn't like the lifting or some part of it.  So opted instead of lifting before spin class to just hit the bikes early.  So we got in 50 mins extra on the bike.  Bottom is still a bit sore from riding.  But getting better.  Can't wait to get the bikes out for a good ride.

TT 1hr 50 mins spinning.

Got out for a run with Jeremy and Pete.  Pete and I decided before hand that we would pick up an extra mile.  And just add it on after the 2 miles out and back that we have been doing.  Do allow for Jeremy to peel off if he chooses.  But we got him on board with running the extra mile by running the first 2 a bit slower.  So a bit slower going out and coming back.  The run back was into the wind which made it a bit tougher.  With the last mile half up a hill and back down.  He was kind of happy to having done his first 5k.  We will see if we get him back again on Thur.:)

Mile 1 10:44

Mile 2 11:19

Mile 2.5 5:41 Going up the hill

Mile 3 4:17 Coming back down :)

TT 32:02

Early morning run again with Jeremy and Pete.  Waited around a bit for Jeff to show up and must of missed him or something.  So we started with the uphill and down first instead of the end of the run.  And finished off with the flatter out and back.  Jeremy was breathing much better and we were able to shed off  some time from Tues run.

Missed working out after Tues run and yesterday.  MrsFits back isn't feeling to hot at all.  So spent more time with here.  Might get in a workout tomorrow morning before heading to SG.  We are going to be going down there for Mothers day and the SGIM.

Mile 1 10:25

Mile 2 10:31

Mile 3 9:34  Picked up the pace alot the last .2 or so.

TT 30:31

Had a early morning today.  Started at 3 30am to get up to the starting line by 5 at Sand Hallow.  We only knew 2 people that were going to be in the race.  Mike Warner and Brad from the running store.  We were only able to run into Mike before the race.  But we would see Brad later.  We helped first at bike transition as they came out of the water from the swim.  That was alot of fun.  And watching the start was really cool to see.  The water this year was alot warmer for them so it was nice that way.  But it was quickly going to start heating up for them.

It hit the 90s pretty quick.  And there was a pretty strong wind in places.  It was exciting to watch but there was alot of suffering going on.  We still had a blast and looking forward to doing it someday.  That SGIM is on tough race.  There is so many hills and stuff the heat can be brutal.  We watched at the last few mins at the finish line.  That was really cool.

I AM IN FOR ST GEORGE MARATHON!!!!!!!!

PM-  Went to spin class tonight.  We hit it 30 mins early and cut it a few mins early for MrsFits back.  That acted up in the class.  So I made it pretty good this time in the class.  Didn't die anywhere so I am happy with that.  And bottom is use to the riding again.  So we got in a total of 1hr and 20 mins riding.

Got out for a early morning run.  Everyone was thinking it was going to be rainy at that time.  But turned out to be just great.  Perfect morning for a run.  Started a bit earlier to get in a bit more miles.  But Jeff didnt show up for the run again.  And Pete was holding strong.  Jeremy on the other hand after 2.5 miles had some issues with his shins.  So we slowed down to a crawl and walk for the last half mile.  Might of over pushed him.  Or it could of been the chuck-a-rama he ate at last night.  And a few too many times to the desert bar.:(

Mile 1 11:00

Mile 2 10:12

Mile 3 15:24

TT 36:36

Got to the gym about a hr and 15 mins early.  And so we hit the bikes before the class.  Worked out good.  Got in a a full hour of riding before the class and called it good for the night.  And skipped the class.  6:30 start time for the class can make for little sleep if I am getting up at 4am to run.  Just dont get the advantage of the instructor led class.:(

60 spin

Met up with Pete and Jeremy was up for some more punishments.  His shins were feeling better then Tues run.  And finally Jeff showed up to run with us too.  So we did our 3.1 run with Jeremy and did that under 30 mins.  Then Pete and Jeff were up for a couple more miles faster.  I really got to get my recharger for my watch located.  So I knew these splits better.  All I know at .5 into it going up the hill was 4:14 and a bit more uphill with the last mile being faster.  And 14:13 for the 2 miles we picked up the pace alot more.  And it felt good to run fast again for a few miles.  Was wearing a bit too much for the last 2.  I was starting to really overheat.:)  Got talked into running a long run tomorrow also with Jeff and a guy named Randy.  Will see how that goes....

Mile 1 9:36

Mile 2 10:19

Mile 3 9:53  TT for the 5k 29:49

Mile 4-5 14:13

TT 44:03

Went for a run with Jeff and Richard.  Legs felt a bit heavy at the first of the run.  Haven't done a back to back day for a long time.  And my legs were letting me know.  Still was a good run just had to slow down a few times.  Was quite a struggle for me.  Back felt fine the whole run and even after.  So its all good

TT 2hrs 04 secs

Early morning run with Pete, Jeremy and a new guy to join us Aaron.  Ran into Aaron on the way home from church on Sunday.  He was just finishing up a run and is training for Ragnar coming up in about a month.  He ran his first 5k at SLC marathon last month.  So he is just starting to get into it.  And ran with us today.  We just made it between the early morning rain and it started up again it seem on the way to work again.  So worked out great for us.  And I found my charger for my Garmin.  So got some splits again. FINALLY!!

Mile 1 9:25

Mile 2 9:41

Mile 3 9:21 .1 33

TT 29:01 AP 9:23

Got out for a wet run this morning.  At first it was just a drizzle and then picked up by the end of the run.  So wasn't to bad really.  Met up with Pete and Jeremy again.  Waited around a bit and then took off.  Goal was to run 4 miles.  So we were going to keep it fairly easy and just keep moving.  Went really well and Jeremy was really happy with hitting 4 miles and doing it in 42 mins and change.  He started telling us about his goals that he has now.  First he wants to break the 29 min and move on down to 26 mins and keep dropping it by 3 mins.  I kind of had to laugh some.  And mentioned I have been battling getting under 20 for a while now and hitting  it right on or a few secs off.:)  So we finished up the run and the wind was and rain was picking up some.  So started to jog home and heard someone yell my name.  And it was Jeff.  So ran a mile with him before calling it good.

Mile 1 10:27

Mile 2 10:32

Mile 3 10:37

Mile 4 10:21

Mile 5 7:57

TT 50:18 AP 9:58

Had a pretty good run.  My main goal was to run it under 2hrs.  I got that one.  Was hoping for something in the 1:40s.  But with my training and getting back into it.  Just running the distance was going to be a challenge.  2 things I really learned from this.  Is I got to do more hills in my training.  The little bumps in the road were really tough for me and I need to work on my long runs even more.  Meet up with Kathie at the start and ran with her a bit.  She passed me in the final few miles.

Mile 1 8:53

Mile 2 8:17

Mile 3 8:14

Mile 4 8:12

Mile 5 8:15

Mile 6 7:58

Mile 7 8:05

Mile 8 7:51

Mile 9 7:58

Mile 10 7:51

Mile 11 9:15  Running out of gas...

Mile 12 10:32

Mile 13 10:47

Mile 13.26 2:21

TT 1:54:24 AP 8:44

Turned into a rest day.  Donated blood at work.

Tried to get out for a ride or something last night.  Weather just wasn't working with me on it though.  Wanted to get my legs feeling better.  They were a bit sore from the race on Sat.  But one thing I can count on is my running buddies to be out there to run.  Was a bit wet and rainy this morning.  Pete and Jeremy were there to get it done.  Plan was to go 5k under 29 mins.  And beat the time we did last week.  Was going well for the most part I thought.  We were hitting the splits pretty good.  Till around the 2 mile mark.  Jeremy was dieing and there was no relivening him.  So Pete and I headed up the hill and back down to finish the 5k.  Hit the last mile a bit faster.  Was shooting for a sub 8 but just didn't happen.  Legs were still a bit sore for the run and they are still a bit sore.  Hoping to hit the elliptical tonight.

Mile 1 9:12

Mile 2 9:11

Mile 3 8:04

.1 :47

TT 27:14 AP 8:45

PM- Hit the gym with the wife.  Did the elliptical for another 60 mins.  Tried a different program this time.  Did the variety one.  Was nice to change it up some.

TT 62 mins

Got the bike out for the first ride.  Was a bit windy going but sure was nice coming back.  Av speed going was like 16 coming back was 27.  Just rode out to the temple and back.

TT 43:35

Had a few people bail on the run this morning.  Wasn't sure if I was even up for doing it in the wind.  Around 3:30 it started to howl around my place.  So I knew it was going to be a fun run.  Headed out to met up at 4:20 and only Jeremy showed up.  With the wind coming from the North thought we would try to add in a couple miles of cross wind.  Didn't work out as planned.  The 2nd mile was up 6200s to 5600w.  With the wind blowing from the NW it made for a rough run for Jeremy.  So with the added hill and wind he was wanting to walk by the time we got to 56.  Kept telling him the next 2 would be alot easier.  Since it was flat for the next mile with the wind at our backs.  And then wind at our backs and downhill the whole mile.  We made it.:)  And I think about the same time as last week 4 miler.

Mile 1 9:47

Mile 2 11:42

Mile 3 10:56

Mile 4 9:42

TT 42:15 

Ran with Richard and Jeff again.  Starting to be a long run group it would seem.  We went up to Copperton Park and ran back down from there.  Once we hit by my place changed it up some.  We ran up a mean set of hills up 7000 s.  Ran to the top then back down.  And made another loop to 9000 s and back on 4800s.  Was quite surprised when at 13.1 we had ran it in 1:44 mins so around 8:00 pace.  About a 10 min improvement from the race last weekend.  Oh and I didn't charge my GPS right the day before.  Said it was charged but when I got to use it at the park.  It was dead again.  So was a naked run and was kind of nice really.  Started to fade a bit slower the last couple mile or 2.  But picked it up again on mile 15 to 15.5.  Which is where we dropped off Richard.  With just a mile left to go Jeff and I took it a bit easier.  Dropping him off around 16.1 and I still had about a half to go.  Was 2:11 when I left him.  So I figure around 2:15 for the run.  And feel pretty good about it.

TT 2:15ish

Yeah today was a run with Jeff and Richard.  We met up at 6am for our run.  Plan was 6-8 miles.  Well that was the plan.  At first it seems I would get 7 miles then soon turned into 8-9 and finished with 10.:)  It wasn't to bad really though.  Had a good run.  It was cool 35-7 degrees and a slight breeze.  Quite humid though.  Since it had been raining all morning.  And only barely rained on us here and there.  Ran a few hills and flatter areas on the run.

Mile 1 9:26

Mile 2 8:58

Mile 3 8:48

Mile 4 8:31

Mile 5 8:29

Mile 6 8:42

Mile 7 8:35

Mile 8 8:16

Mile 9 8:48

Mile 10 8:34

TT 1:27:12 AP 8:43

Meet up with Jeremy, Aaron and Jeff C.  Plan was to run our 5k again and beat the 29 min time again.  We were going to keep it flat this time.  And got kind of off pace on the 2nd mile with the turn around I am guessing and might of missed the distance a little bit for some reason.  When we finished up though we were a bit short and had to go a bit farther.  The bad thing was that Jeff and Jeremy had pushed it to the sign/corner and we still had .1 to still go to hit the 5k.  Jeff stayed at the corner and light and Jeremy died a few feet short of the .1 and finally made it to me with a few secs under 29. LOL It was a good run.  After that Aaron and I met up with Jeff R and Richard for a few more miles.  So 4th mile was warm-up for them and then some of the 5 was starting to pick it up and last .5 I ran it hard to the last half.  Felt pretty good overall.  Next Tues will be hitting the track and doing speedwork.  SGM training starts in less then a week.:)

Mile 1 9:17

Mile 2 9:35

Mile 3 9:03

Mile 3.1 TT 28:50

Mile 4 9:35

Mile 5 7:16

TT 44:50

Great morning for a run.  Got out and ran with Jeff C, Jeremy and Aaron again.  We decided to do the 4 mile loop that we did on last week.  We had a slight wind again but it was better then last week by far.  Started out pretty good and Jeremy didn't die on me this time.  Jeff was saying he was going to quit and only do 1.5 miles at the start.  But I knew we were going to get him to go longer.:)  We also picked up the pace for the last mile on the downhill and where it flatted out for the last half mile.  Kicked it up a gear or 2.  And really kicked it up for the last 50 yards.  Felt pretty good.  I also wore my racing flats for this run.  Wanted to see how they were fitting and the last bit to see how they felt.  Feet felt light as air.  Looking good for the race this weekend.  No PR attempt but will hopefully a good race.

Mile 1 10:17

Mile 2 11:10

Mile 3 10:00

Mile 4 7:34

TT 39:06

Had a good race to today.  Plan was go out fast and hold on.  Was a mean hill that made it tougher.   But feel pretty good about it.  Even though I got passed by a ton of people.  Then Changed the course from the last time that I ran it too.  Something that I really love about this race is the raffle after it is over.  With a chance at some great prizes.  Which this time I won one of the best.  Which was a ladder.  Yeah a latter.  Its called a little giant latter system.  And when we looked it up on the internet sales for 360 dollars.  One guy kept trying to buy it off of me for 100 bucks. LOL  I see why now.  Ran with a couple of people I knew and had a good time besides suffering in during it.

At the first of the race I started at the front.  And was running uphill for the first mile.  Just slight but was getting hard to keep up the pace to the sub 7 that I was hoping for.  I was shooting for a 22 or so.  So when I hit the hill it really slowed me down and people were passing me.  But once I got to the top I relaxed and started speeding back up for the 2nd half which was all down.  The second mile was at the top of the hill at just over 9 miles.  And cut it back down to under 8.  So happy with that.  My performance is slowing coming back up.  So when I hit the finish like in 22 mins and 16 secs  I was happy with that.  And as it would happen to be.  Since we had issues with registering and the check.  They gave us some bibs and got them messed up.  So later when they called out Kristi's name and that she took 3rd place it was wrong.  But she still took it.  And when my AG came up and I didn't place I was a little surprised.  But when I checked the race results board.  I found that they screwed them up.  And that I had taken 5th place or would of if they had gotten it right.:)  So we kept the hardware.  And winning the latter made it even better.  What a great day.:)

Mile 1 7:05

Mile 2 7:49

Mile 3 7:01

TT 22:16 AP 7:09

PM-  After a little rest went for a bike ride with Patrick.  Out to daybreak and then out to 111 and back down.  Was a pretty good ride in great weather.

TT 1:08:52 Distance 19.58

AM- Rode out to work today.  Was great temps for the ride.  Times I think were a bit slower and struggled up the hills on the ride.  With in the first mile I noticed my right foot was slipping.  So I didn't trust getting up out of the saddle or using my foot to pull up.  So it made things a bit tougher.  Good thing is that I didn't lose any of the screws.  And I should be able to tighten it back up and be fine. 

TT 29:52

Av speed 15 :(

Av Cadance 65 :(

TD 7.75

Today is the first speedwork at the track.  And the first workout for SGM.  After the 22:16 5k time.  My current fitness has me at a 3:35 marathon.  So goal was to run this workout either the 3 1mile intervals or the 4 800s @ 3:17.  Had a big group for the run.  Oh boy did some of them have no clue what was going to happen.:)  Got 2 new comers to the group.  And so we had Peter, Jeremy, Aaron, Eric and Shane.  Eric and Shane being the new comers.  So I gave them the choice of what to do.  Only comment I got was that they liked the paces we did for the warm up.:)  LOL that is where we changed it to the 800s.  And on Thurs we will run a 5k so then we will know our paces next time for our runs.  So with 6 of us we headed out.  Had Pete go first and then I followed and we just kind of ran in a somewhat  of a line.  Worked out pretty good.  And after the 2nd interval we lost Jeremy.  Ended up only having enough time for 3 intervals by the end and got in a little cool down.

1st 800 3:15

2nd 3:20

3rd 3:15

So not really knowing what my paces should of been it worked out pretty good hitting them close to it.  Might have to start meeting a bit ealier or getting it going a bit faster next time.  So we will have enough time for the full workout.  But it was good for the first one anyhow.  Now lets see how many come back next week or even for Thurs run.

AM- Rode to work today.  Didn't ride home on Tues due to the wind being so bad.  Which was good my bottom was sure sore already.  It felt better today on the ride and with my shoes tightened up I was able to keep up the pace a bit better.  I like to get out of the saddle sometimes to pick the pace back up.  Was nice and chilly this morning for the ride too.  Really need to work on my cadance more and upping it back up again closer to the 70-80s

TT 28:56

Av Speed 16

Av Cadence 64

Top Speed 35

Distance 7.75

PM- Weather was starting to get bad.  But I made it before it got to ugly.  Felt pretty good for the ride home.

TT 22:22

Av Speed 21

Av Cadence 71

Distance 7.75

Had a race today or so I told the boys.  Had Pete, Aaron, Eric and JeffC show up for the workout.  Plan was to run a mile warm up and then do some strides cool down and relax for the 5k.  And then run a race/time trial so we could figure out where we were all at currently.  Course was mostly straight with 1 turn and one out and back turn.  Not much of a breeze so it was great.  Temp was around 50 or so.  Turned at really good I was impressed with the guts of these guys.  They ran good and hard.  I was able to improve my time by a few secs over Sat race too.:)

Mile 1 6:39  Might of went out to fast here.

Mile 2 7:25 yeah what happened here?  Lost focus here I think

Mile 3 7:10

.1 40 6:42 pace

TT 21:55 AP 7:05

Aaron 23:26 AP 7:32

Pete 24:02 AP 7:44

JeffC  27:07 AP 8:43

Eric 28:58 AP 9:19

Now we all know where we are at pace wise for speed work and other workouts.:)

5am-  Meet up with Marty for a run this morning.  Goal for this run was 13 miles and at a 8:54 pace.  We picked a course with a lot of hills.  I think we hit 10 hills during this run.  So it was great for that.  And we tried to pick up the paces or push it harder up them.  Great running with Marty.  Was going to run with JeffR but no luck with him.  You can see the miles with the tougher hills in it.  And the first 3 are up hill and mile 6 had the temple hill up one side and up the other.  Missed about .3 due to not starting it again after heading down it.  Overall felt good on the run and finished strong.

Mile 1 8:54

Mile 2 9:12

Mile 3 9:13

Mile 4 8:44

Mile 5 8:35

Mile 6 9:27

Mile 7 8:22

Mile 8 8:47

Mile 9 9:25

Mile 10 8:24

Mile 11 8:28

Mile 12 8:32

Mile 13 7:37

TT 1:53:46 AP 8:45

10am-  Went for a bike ride with Tyler and his dad.  Did a loop around Riverton, Herriman, and back to WJ.  Pace wasn't to bad for me.  And was able to keep up alright with these guys.  We were planning on doing Rose Canyon.  But I haven't been up there before.  Ended up looping around by it and went up by Little Butterfield.  Legs and back feel good.

Distance 27 miles

TT 1:39:03

AM-  Nice ride out to work today.  Weather was looking good and hopefully it will be at the time that I go home tonight.  Felt a bit better on the hill climbs.  Had a long delay at the first light.  That I sat at for like 4 mins before finally going when it was clear.

TT 29:08

Av Speed 16

Av Cadence 65

Max 38

PM- Ride home seemed tougher.  And it was a bit slower.  Not sure if I tried to take the first hill to fast and paid for it for the rest of the ride.  Or just tired.  Just a slower ride all around.

TT 24:27

Av Speed 19

Av Cadence 67

Max speed 35

Track workout this morning.  Pete, Aaron, Shane, JeffC and Jeremy showed up to run this morning.  Our goal was to run 1600 x 3 @ our set paces.  Mine was 6:46 with 200m RI.  Got there early and ran with Aaron and Pete.  As we wait for the rest to show up.  So got in 2 miles warm up.  My first mile was pretty good.  Second started to slow down.  And 3rd I was really struggling.

1 mile 6:45

2 mile 6:52

3 mile 7:06

Had a mile cooldown to talk to everyone.  Was running late still after the run.:(  And didn't get as much sleep as I would of liked.  Going to need to figure that out quick.

Rest day today. My left calve seems to be giving me some grief.  Got a nice knot in it.  So opted out of riding to work today.  Bad thing is its such a good lookin' day.  Going to keep tring to stretch it out.  I think its just in the muscle.

Tempo run today.  Got out for 2 miles ealier then the group meet up time to get in all the miles and not have to miss going late.  So plan is 2 easy 2 at 7:27 pace then 2 easy.  Made up something like that.  2 miles easy then ran with Jeremy, Aaron, Pete and JeffC.  Then did our 4 mile loop with uphill in mile 2 and downhill for mile 4.  Plan was to run the first warm-up and then kick it up a bit for say on the hill or just finish warming up and along the flat hit the pace of 7:27 and then with the downhill pick it up some.  Kind of explained the tempo run but it didn't seem to work with some of them.  We did great on the warm-up then kicked it up a bit on the uphill.  Didn't catch that mile explained the plan again for the next 2 miles.  And we took off at a good pace.  And I noticed I was going a bit fast for what I was needing to run.  And slowed it down.  Aaron kept pushing the pace.  I said I was planning on hitting the 7:30ish pace.  LOL he still kept pushing it.  Ended up really taking off his mile was just under 7 mins  And then screamed down the downhill for like a 6:14 or so.  I picked it up a bit more almost expecting to catch up to him at some point and he still was way out there and even put more time on me.  Pete was just a bit behind me this run.  And then Jeremy and Jeff brought up the rear in 39 mins.  Still improving there times on the 4 mile by another 3 mins.  And I guess Jeremy even walked again.  Explained the Tempo run again and hopefully a way for them to understand it better.  I am thinking with the next run of 1 mile warm-up 5 at a tempo pace and then 1 cool down they will see it better.:)

Mile 1 9:11

Mile 2 8:44

Mile 3 9:40

Mile 4 ???

Mile 5 7:17

Mile 6 6:27

5am run with JeffR.  The other guys had the Ragnar run today.  So it was just the 2 of us.  Goal was 15 at 8:57 pace.  I also did the same thing as last week.  And got up at 2am to eat breakfast and see if that would help with my energy levels later in the run.  Since it seemed to work out better last weekend.  And looked like it did this time.  Felt pretty good most of the run.  We ran the same course as I did with Marty last week.  And added on 2 miles up 7000s and still had .3 to go so hit the steepest part of the hill on mile 14.  Which was really tough without it being the one of the last miles.  And the downhill was fast for the last mile.  But really couldn't take much advantage from it.  Kept having to slow down the paces back into the 8s.  And really missed hitting the paces I should of.  But it felt good so we kept going.

Mile 1 9:03

Mile 2 8:28

Mile 3 8:36

Mile 4 8:05

Mile 5 8:21

Mile 6 8:24

Mile 7 8:03

Mile 8 8:09

Mile 9 8:16

Mile 10 8:11

Mile11 8:05

Mile 12 8:10

Mile 13 8:15

Mile 14 9:33

Mile 15 7:28

TT 2:05:11 AP 8:21

10:30am bike ride.  Rode with Tyler and his dad John again.  This time we kept it a flatter I think.  It was still a nice ride and paces felt pretty good.  This time we went down towards the point of the mountain.  By way of Redwood rd.  Headwind going and tailwind coming back.  Figuring out my gears a bit more and handling the hills better.  Learning a lot by riding with these guys.

TT 2:00:50

Distance 34.4

A S 17

A C 69

Max 38

AM-  Rode to work this morning.  Pretty uneventful really.  Cool and humid with not much of a breeze.  Legs were a tiny bit sore.  And feels better after it.

TT 27:57

A S 16

A C 64

Max 37

PM-  Rode back home felt good on the ride home.  Had a nice tailwind so it made it even easier and more enjoyable.  Didn't remember to get the stats off of the computer.  But sure it was more of a normal ride.

Speedwork!!!  Yeah one of the more enjoyable speed workouts.  This one is one where it gets faster and shorter distances as you go.  First is 1200, 1000, 800, 600 and then 400 with 200 RI.  So warmed up a bit with Aaron for a mile or so before the other 2 guys showed up.  Which was Shane and Jeff.  The good thing is those 2 are close to the same paces too.  And Aaron isn't to far behind me.  Gave everyone a sheet with what their goals were for the distances.  And so they could figure it out themselves.  I got to take a flashlight next time so I can see better.  Had a hard time seeing what I needed for some of my splits and just ran with it.  We all did pretty good.  Aaron was still a bit sore from Ragnar race he ran.  But the rest of the guys really nailed their paces well too.

Goal split/ actual split

1200- 5:02/4:53

1000- 4:09/4:08

800- 3:17/3:21  Missed this one dang it

600- 2:27/2:24

400- 1:37/1:27 Pushed it hard on this lap.

AM- Rode to work this morning.  Nice morning for a ride.  Feeling better today then on Mon and times seemed to be a bit faster too.  Focusing on a better cadence bit tough on the hills.  Plan is to ride home and drop off my backpack and go out for another 10-20 miles with Patrick.  Lets hope its not too hot then.

TT 27:40

A S 16.8

A C 66

Max 38

TDistance 7.75

PM-  Rode home from work.  Did it in like 24 mins and some change.  Then road with Patrick for another 20+ miles.  His legs were a bit shot from riding yesterday 42 miles.  So we kind of took it easier which was fine by me.  I just wanted to get in some good distance and time in the saddle.  So we kept it kind of more of a cadence ride.  Few hairy spots with road construction here and there.  So had to change up the route some.  Ended up riding our 20 mile loop backwards.  Was nice to change it up some.

TD 28.33

TT 1:40:46  with 24mins and change coming home from work.

A S 16.8

A C 67

Max 39.1

Early morning run.  Got out at 4am and the heat is coming.  Was 70 or so with a South wind.  Got in 2 miles solo.  The first was warm-up then hit 1 mile at tempo pace.  Waited 10 mins for the rest of the guys to come.  And only Aaron showed up.  So we hit another warm-up mile which was into the wind and some uphill.  Then we started into the tempo again.  Goal was 1 warm-up then 5 at MP(8:12) then 1 cooldown.  Ended up being a mix of stuff really.  And last 2 was into the wind and uphill at parts.  Throwing off the paces a bit more.  I guess 3 at MP was good enough.

Mile 1 8:50

Mile 2 8:07

Mile 3 8:57

Mile 4 8:11

Mile 5 8:08

Mile 6 8:35

Mile .75 6:26(8:40 pace)

TT 57:17 AP 8:31

5am run with the boys.  Ran with Aaron, Richard and JeffR.  Had a good run out to the temple and back.  Then the 4 mile loop up and around 6200 to 7000th.  So last mile is downhill mile and 3rd to last is the mean uphill. I feel like I am getting back on course.  Goal was to run 17 at a 8:57 pace but with this crowd it ended up a bit faster again.  Ran with Richard and Jeff for the first 12-13 with them and then Aaron joined me for the longer run.  Messed up and stopped the watch around 7 to 8.5 or so.  So missed a few splits.  Restarted it at mile 10 to get the last 7 right.

Mile 1 9:07

Mile 2 8:17

Mile 3 8:28

Mile 4 8:17

Mile 5 7:57

Mile 6 8:02

Mile 7 7:57

Mile 8 8:20

Mile 9 4.15 (8:35 pace missed 1.5 here)

Mile 11 8:27

Mile 12 8:30

Mile 13 8:29

Mile 14 8:45

Mile 15 10:27 Mean uphill

Mile 16 8:57

Mile 17 7:39

TT 2:12:01 +12-13 mins

AP 8:32

10:30am  Went out for a bike ride with Tyler again.  Decided to take it a bit shorter today.  So went did the 20 mile loop in reverse.  Rode it in about 1:05 or so I think.  Didn't really check the computer after.  Finished up and then ran over to the pool to watch the girls swim.

My hip flexor was a bit sore today when I got up.  Stretched it out a few times before church to help loosen it up.  Hope it isn't anything.  Will just have to make sure to keep an eye on that side and stretch it a bit better even.  Rest day....

Went for a ride after work today with Patrick.  Just down to the Oquirrh mountain temple and back.  Had a bit of a late start  and finished up later.  More just talked and rode.  So an easy ride.  Not really sure of the times or splits or even care.  Had a good ride.

Felt a bit tired and not really into the workout.  Ate later and got to bed later then normal.  And was up a few hrs early talking with the wife and stuff coming up.  So when I got to the track I was feeling sluggish and not much motivation.  Just ran with Shane and JeffC talking about nutrition and goals.  So like yesterday it was more of a recovery/easy run.  Went a bit over time wise and so haven't even got in my stretch yet.  More just talking with the guys and helping them.  We ran 2 of the 5 1ks we were suppost to hit.  Still get in the milages for say.  Just not the intervals.  Really kind of just wanted to see what these guys were wanting to get out of the work outs.  And suprisingly they do like all the info and instruction I have been giving them.:)

Met up with Aaron for our run this morning. Got in 2 miles before heading back to meet up with the rest for the run. Our miles were actually a bit faster then normal but I was alright with it. It was low 60s and very calm. Great morning for a run. So when we got back to the corner after runnings in the 8s. We wait around for 7 mins before calling it good. No one showed up again. Headed out for another mile warm-up with strides this time. We did like 5 in the next mile. Got to the corner and planned out our 5k. The same course as a month ago. And talked about not going so hard the first mile and trying to make the 2nd mile better and then finishing strong. My goal was to improve my time from last month. And was shooting for 20 20:30 if possible. So goal was to run 6:30ish paces. Or at least slow the first down to that pace. Worked pretty good for the most part. Felt I ran it pretty good and started using more of the techniques I have learned before. To stay focused and relaxed. First mile hit just about right and then in the 2nd there is a bit of a uphill that slowed me down some. Was getting upset that my paces were slipping so much. Did the turn around and heading back for the last mile just really started off slow too. I hate the turn arounds. I am not sure if it throws of the gps or if I really slow down that much crossing over the road and heading back. But the pace in the 3rd mile was starting to creep over the 7 min mark. But when I hit the slight downhill that you hit in the 2nd mile picked the pace back up to hit 6:50 and finished strong. Left the paper with my splits at home or somewhere. But finished 1:30 faster then last month. For a 20:20 and the first 3 miles of the run were like 25 mins and change.

Mile 1 6:30

Mile 2 6:40

Mile 3 6:50

TT 20:20

So after doing this 5k I think I will be changing my training up again. Not sure if I should just do the 3:15 or 3:20 since its right in between the 2. Will see what the guys on Sat say.:)

Ran with Aaron and JeffR this morning.  Temps were a bit warmer then it has been the last few long runs.  The other 2 guys were just going 13 today.  And so the last 7 were solo.  So that made it a bit rougher for me going it solo.  For the most part we also had alot less stop and goes.  Really wasn't much traffic for the first part at all.  Was kind of debating about what pace I should run today.  Since I was going 20 and that I was changing it up for faster training paces due to the 5k on Thur.  Decided to shoot for sub 8:30 for the first 13 and then just hold on for the last 7 that I was running solo.  Ended up starting to heat up after I dropped off the other 2 and mile 16 hill was just brutal.  Running up 5400s with half of the next mile uphill too.  The downhill came in the 18-9 with last mile somewhat flat.  But really didn't recover very well after that mean hill at 16.  With the first 20 of the year under my belt I feel pretty good though.

Mile 1 8:58

Mile 2 8:27

Mile 3 8:33

Mile 4 8:10

Mile 5 8:06

Mile 6 8:20

Mile 7 8:13

Mile 8 8:18

Mile 9 8:36

Mile 10 8:31

Mile 11 8:11

Mile 12 8:30

Mile 13 8:35 AP 8:30ish TT 1:49:35

Mile 14 8:43

Mile 15 9:08

Mile 16 10:49

Mile 17 9:22

Mile 18 9:51

Mile 19 8:49

Mile 20 9:30

TT 2:55:49 AP 8:48

Legs were a bit tired today. Wasn't really into the run as much as I should of been. Fireworks kept me up late and I went to bed late after watching the Real soccer game. We were planning on going to the Bees game. But after the walk down at the parkway in the morning. MrsFits back wasn't too happy so was a no go.

For the run though we had Aaron, JeffC, Jeremy and Pete show up. Plan was to run 5 x 1k still trying to figure out if I will up my training program. Was shootin for 3:47 for each repeat. Didn't even come close. Was closer to my 4:09 for the 3:35 training. And we ran out of time to get in the 5th repeat. Temps were in the low 70s and rained off and on. So a bit humid.

1- 4:02

2- 3:57

3- 4:05

4- 4:04

So looks like the 4:09 might be a bit slower but still struggling to hit the much faster paces. Need to get riding a bit more on the Mon and Wen.

Rode to work today. Was a pretty nice ride. Nice and cool with a slight breeze. Felt stronger today then the last few times riding to work. Just kept a nice cadence the best I could.

TT 27:48

AS 16.7

AC 67

TS 40

Rode back home with a tailwind for alot of the way. Feel great on the bike and body to ride. Hopefully I will be able to keep riding to work. It seems to be getting darker earlier and earlier. But hard to tell with the cloud cover we have been having alot lately.

TT 22:05

AS 21

Got out for a couple miles before meeting up with the guys. Only had 2 show up today. Pete and Jeremy. But JeffC had a great excuse with his wife having a baby last night at 5:30. And I got a text at 1am that Aaron was in SG and wont be back till Fri. So warmed up 1 mile and then pushed the pace coming back to meet up with the boys. Plan was then to warm up for say again for the first mile and then run 3 miles tempo. I was going to shoot for 7:30 or quicker pace for the tempo. Problem was we hadn't ran that way before and it was going to be an out and back. So got out to the 2 mile mark and waited for the other 2 and then kicked it back home. Mile 1 ? Mile 2 8:08 Mile 3 10:20ish Mile 4 7:32 Mile 5 7:27 Mile 6 7:24 .25 ran back and picked up Jeremy

TT 50:??

AP 8:20

Ran with Aaron today.  And changed up the route this time.  We ran up to and around Copperton park.  So the first 7 to 8 miles was all uphill.  So we were taking it easier on the way up in hopes to make up for it on the way down.  For the way down we took old bingham highway.  The way up was new.  Seems that the old bingham was more gradual down and at times seemed flat.  Worked out pretty good distance wise.  We got back to the start and only had to add 1 mile at the end of the run.  Where we just kicked it hard for the last mile.  That was officially the longest run to date for Aaron.

Mile 1 9:27

Mile 2 9:26

Mile 3 9:43

Mile 4 9:52

Mile 5 10:04

Mile 6 10:17

Mile 7 10:00

Mile 8 9:25

Mile 9 7:56

Mile 10 7:56

Mile 11 8:05

Mile 12 8:06

Mile 13 8:11

Mile 14 8:22

Mile 15 8:31

Mile 16 8:09

Mile 17 7:56

TT 2:31:34 AP 8:55

Rode in to work today.  I hope it was a good decision with the weather like it is.  Had a crosswind and tailwind at parts in the ride.  Which help make it a bit faster then normal.  Legs felt pretty good over the weekend.  After my run on Sat I didn't bike.  Went and swam with my girls for 90 mins.  Which was great for my legs too.  Back is still feeling pretty good.

TT 27:10

AS 17

AC 66

TS 39

Nice and cool temps this morning. With a strong south wind. Since we had a strong wind and some of the guys were complaining about it. I changed up the plan from the 3 x 1mile repeats to a 400, 600, 800, 600, 400. Had alot of different things for them to focus on for each. From form to breathing and pacing. Suprisingly we ran the first 400 very fast. There was Jeremy, JeffC, Aaron and Pete there today. And they all really ran fast. And even were really happy to see the improvements from the last time they did there 800. The 400 was really dang fast for us of us by 10 to 30 secs. LOL They have alot of potential now it will be to work on there pacing more. 400 1:17 600 2:08 800 3:05 600 2:17 400 1:19 Running these times really showed me too that I could be running faster on my track workouts. Just need to focus more on the longer repeats and I can nail them. Good confidence building run for all of us. Just did the initial test on the 100 push up challenge.  And did 30 for the test.  So will do a few more on this week and start it up next week

Had a nice tailwind for part of this ride and some cross too. Tried to stay in a higher gear and get my cadence up a bit more. Seemed to have helped some. Got it up a 2-4 which is pretty good I think. Would like to get it up even more. Turned out to be one the fastest ride into work this year I believe too. TT 26:57 AS 17 AC 70 TS 39

Rough ride home with a headwind.  Made for a rough ride.  And it looks like I lost one of my tools out of my little bag on my bike.  My rigth aerobar must of bumped down or something.  So it was twisted all odd.  Just added to the ride.:)  It was a bit slower then normal.

TT 24:00

Tempo run with the boys. Had Aaron, Pete, JeffC and Eric show up for the run. Ran 2 miles with Aaron before hand. And then added another 1.5 warm up into the headwind. Then we ran 3 mile at MP 7:26 or at least that was the goal. I had Aaron try and keep pace with me. He stuck with me up till the last .25 or so where it was into a crosswind and uphill. I ended up dropping just a few secs there too. But still a good run. Then 1 mile cooldown into the wind again. Kind of changed up the run here to focus on paces with the guys. And doing the warm-up and cooldown into the wind.

Mile 1 8:50

Mile 2 8:37

Mile 3 11:40

Mile .5 6:12

Tempo mile 1 7:31

Mile 2 7:23

Mile 3 7:28

Mile 6.5-7.5 10:38

TT 1:05 AP 9:07

Long run with Aaron.  Kind of was shooting for 8 to 8:20 on the run.  Didn't work out that good.  Still a good run.  Started early for it.

Mile 1 8:43

Mile 2 8:35

Mile 3 8:00

Mile 4 8:24

Mile 5 8:23

Mile 6 8:33

Mile 7 8:45

Mile 8 8:07

Mile 9 8:49

Mile 10 8:50

Mile 11 8:44

Mile 12 8:19

Mile 13 9:12

Mile 14 9:29

Mile 15 8:50

Mile 16 8:59

Mile 17 8:43

Mile 18 8:14

TT 2:35:46 AP 8:39

1200 x 2

800 x 4 

Went pretty good.  Just didnt really log this one like I should.  Have to run back up to the hospital.

Been a while since my last post.  Did get in a run last Tues.  But then had to head back up to the hospital.  Kristi had her surgery on Mon the 17th.  And it went well.  The first night was rather rough for her.  But the 2nd night she was finally able to sleep.  Which really helped out for the over all.  Each day it she seems to be getting better and is getting around better too.  Her attitude about the whole thing has been really great too.

Ran at the track with JeffC, Eric and Jeremy. We had a bit of a headwind for part of it. Which seems to becoming a usual event for us lately. This workout was for 6 800s at a 3:13 with a shorter RI. Went pretty good for me. Considering I hadn't ran since last Tues. 1 3:11 2 3:16 3 3:15 4 3:14 5 3:26 wow really missed this one 6 3:14 14, 18, 14, 14 and 20 max for push-ups

Ran 1 mile warm up then kicked it up to tempo pace of 7:40.  Waited at the corner to see who would come.  Only got Eric to join me on the run.  And Eric is a bit slower.  So it was just us 2.  So we ran 5 more at his pace.  Warmed up for the first one at around 11:02 then kicked it up.  Hit around 10:40 then 10:20 10:06 and 10:23 for last.  Kind of wanted to push him a bit more.  But I think he was at his max or close to it.  Hopefully next time we will get a few more people to come.  So I can run a bit faster pace.  But its all good.

Oh on Sunday I was kind of volunteered to run the 5k/1 mile fun run in our stake on Sept 17.  So I will be trying to get more people to come to the race in a couple months.  Still forming the commitees and getting it organized still.

Got out for a run with Richard. Aaron's knee is still bothering him and Jeff isn't feeling to hot all week long. So was just the 2 of us. Richard ran DesNews on Mon so I wasn't to sure what he was up for. And so with me missing last week 20 and scheduled to do 13 today. I was kind of up for anything really. So kind of just ran his paces. At mile 10 I was at a 8:40 AP and wanted to pick it up for the last 3-4 so. Wanted to get low 8s or sub 8. Ended up hitting 3 at around 7:40-45 and last was 8:20.

So hit 8:22 AP and felt pretty good about it. After showering I had aout 30 mins before ultimate frisbee started. So went and played 5 on 5 for an hr. Wasn't too bad really. Cramped my calves a couple times when I did some sprints.

Speedwork at the track.  Had a good showing this morning.  Jeremy, JeffC and Eric all showed up for the workout.  Temps were perfect and no wind to speak of.  So was great for this workout.  Plan was to run (6 x 400) x 2.  Ended up changing it for the boys to (3 x 400) x 3 so got 9 400 in instead of the 12.  Just ran out of time really.  For my 3:30 i need to hit 1:33 but didn't hit those.  Still hitting a bit faster then the 3:15 paces on these of 1:27.  At first I thought I would fade by the end.  But I was still running strong and felt good.  So I think I still have that 3:15 there.  Just need to work on my tempos and long runs at the faster paces.  ARGHHHHH!!!  What to do.

Warm-up mile 1 9:56

Mile 2 11:09 with strides and walking.

1 1:23

2 1:23

3 1:26

4 1:26

5 1:27

6 1:26

7 1:25

8 1:25

9 1:23

Cool down mile 9:55

I feel that found my paces I wanted fast and easier on these intervals.  Which made it so much easier to maintain the pace the whole way around.  And as the time would say I was pretty close every time.  4 secs different between the fastest and slowest time.  And pretty consistant.  I was trying to teach the guys the ways of finding that pace as soon as possible and holding on to it.  Worked good for me.  But I messed up and they ran alot faster then they should of on the first 2 of the 9 and really paid for it later.:(  My bad.

Started week 1 of the push up challenge instead of week 3.  Week 3 kicked my butt or should I say chest for a few days.  So just going to start for the beginning.

10, 12, 7, 7, 16

Kind of had a late night.  So wasn't really feeling ready for this run.  Got out and ran a couple solo.  Aaron I guess is still nursing his knee.  No word from him for a while.  Temps were good just a wind from the South.  During the first couple miles my legs just weren't feeling to relaxed.  Got to the corner and Eric was there.  And would be the only one that showed up for the run.  Talked with the wife and came up with a good conclusion on what to do.  Do my warm ups with the guys and talk after the run.  With only Eric there for the run it was going to be.  Run first mile together then meet you at the end.  We went with the 4 mile loop.  Where the first mile is somewhat flat.  Then up 62 which is hilly.  Was going to shoot for sub 9 on that mile flat and headwind on this mile.  Was wanting to go 7:20ish or faster.  And shooting for a sub 7 coming down.  With a goal of running a sub 6 at one point in this training cycle on the downhill last mile.

After warming up for another mile with Eric my legs started to feel a bit better.  Felt like I have had a shin splint for the last few days from maybe the long run or playing ultimate frisbee on Sat.  But it did start to feel better on that 3rd mile.  Got to the corner and had the uphill.  Gave Eric a vote of confidence and assured him I would be at the end.  Started picking up the pace and just held that pace the whole way up.  Felt pretty good for the most part and came in right where I wanted to be.  The flat mile was a bit rougher.  Had the head wind and was struggling to keep my pace where I wanted it.  Just felt off and kind of was saving myself for that last mile too.  My miles were a bit off from running the earlier miles and so when I hit the corner I reset the lap so I would get that last mile right for it.  And right when I started heading down it.  It just felt good from the get go.  No headwind and I felt pretty relaxed.  And I just started pushing it and working on my fast downhill running.  Been a while since I have ran like that.  And it was feeling good.  Kept pushing it and when I was half way into it I was at the 6:10 pace.  WOOT and I was now hitting the flat part of it.  And just kept pushing it and focusing on that turnover and not slowing down.  .25 or so to go I had cut it down to 6:06 pace and was starting to feel the mile but still feeling relaxed.  Got closer to the church house and just started to let it go for the last 60 m or so.  And pulled in at a 5:58.  OH YEAH!!!  Felt really good and felt pretty good to run that so fast.  Yeah its with a downhill so not sure of the real pace for say for the mile.  But its the one I like to benchmark myself on all the time.  So hit that sub 6 and feeling good.  Not sure if I hit it last year.  And if I did I think it was just once.

Mile 1 9:05

Mile 2 8:21

Mile 3 10:28

Mile 4 8:58

Mile 5 7:47

Mile 6 5:58:)

TT 51:28 AP 8:28

Week 1 day 2 10, 12, 8, 8, 12-20

Long run with friends.  Ran with JeffR, Richard and Marty.  Haven't ran with Marty for a while so was good to run with him again.  Our plan was to run the first 16-7 miles of the SoJo marathon.  So Richard and Jeff dropped off water at a few spots along the way and picked up Marty and I by the Temple.  And drove up to Copperton park.  Along the route there is some mean hills at the first.  Mile 3-4 or so is the first one by the dump.  And then by Kenncott/Butterfield canyon is 2 more nasty hills.  Long but gradual.  We started to see alot of bikers at this point and was suprised since half had bibs and the other half didn't.  When we got down by Herriman HS there was a race there and ran into Baldmanrunning.  And chatted with him for a min and then ran off.  Saw Walter speed by shortly after that.  So there was about 300+ bikers all over that area.  I guess they were going to be biking that same roads we had just ran ealier.  Then we turned down to day break and then passed that and back down and around to the temple.  That was about mile 17.  Left Marty by the park and where my car was.  He was wanting 16-8 and that was 16.  Ran with Richard and Jeff to the temple and peeled off at 18.  They were going to run home to make it 20-22 I am thinking more like 23:).  After I finished my run went to the church and played some ultimate frisbee to cooldown for 40 mins.  And then went up to cascade springs with the wife.  She really wanted to get out in the mountains.  There was also a 100 mile ride going on in AF canyon.  Was cool to see so many people out and excercising.

TT 2:25:25 AP 8:05

Speedwork hmm nah hill workout.  Ran at the track this morning.  Was a stiff South wind and it took me the full 2 miles warm up to start feeling good.  Plan calls for a mean 8 mile workout.  1 mile then 2 miles then 2x 800 and I was just not into it at all.  Jeremy and Eric showed up for the workout.  And I decided lets do hill workout instead.  So we headed up 7000 S and found the meanest part of it and did our repeats.  Kept changing up the distances on it and also the durations.  Seemed to have been anywhere from 100m to 200+ running them at 23 secs the shortest to 63 the longest.  Was a pretty good workout really.  Just wasn't much on the distance.  This would be my first hill workout that I have done ever in my training of marathons.  Turned out good for me.  Lets see how my legs are.

Week 1 Day 3 11, 15, 9, 9, 20

Tempo run with the boys.  Eric and JeffC showed up for the run this time.  So after getting in my normal 2 mile runs before meeting them.  I did 1 mile warm up and then 2nd hit my tempo pace.  Ran with them to warm them up and then we headed down to the Church house and ran the course for the 5k we have coming up.  Last year when I ran it it seemed just a bit short.  And that the direction was wrong since we had to make alot of right hand turns and would be running on the wrong side of the road.  So this time we ran it reverse.  And changed up just a little more to get the distance right.  Suprisingly right where I started it and ended it was perfect 3.1.  So I think we figured it out.

Mile 1 8:58

Mile 2 7:10

Mile 3 10:06

TT 26:23 AP 8:46

Restarted the clock for the 5k for distance and time.

Mile 1 7:17

Mile 2 7:16

Mile 3 7:33

.1 :43

TT 22:51 AP 7:23

The 3rd mile was rather tough.  Half of it was gradual uphill and not sure if I just drifted mentally to much or what.  When I got to the top of the hill and halfway through that mile I was at 8:11 pace.  And tried to pick up the pace on the gradual downhill.  Also the first mile to mile and half is uphill.  I think I really like it going the other way so you get that downhill for 1.5 rather then another hill at 2 to 2.5.  Got to figure out a race plan if I am going to defend my title.:)

Ran with Marty, Richard and JeffR.  Goal was to run 20 miles today.  And wasn't really feeling it at all.  One of my worst feeling runs I had been on in a long time.  We started out warming up I guess with a hill climb.  That just got steeper as the run progressed.  At around mile 3-4 was the meanest parts going up 70th.  And I was trailing farther and farther behind the guys.  Then we headed out for the temple loop.  Which is like a 12-13 mile loop.  And I was really laboring to try and keep up with the guys.  They lost me around a corner once.  When I got to the top of a small hill my head was really pounding and I normally dont have that issue at all.  Took a quick walk and started the downhill trying to catch back up.  Just wasn't going to happen.  When we got to 40th W.  We decided to call it good and head back up home.  But then added in Glenmoor golf course hill.  Which is an extra mile to the club house.  Jeff decided to hang back with me as Marty and Richard blazed forward at a sub 7 for the next few miles.  We were hitting closer to 8:30ish pace.  I think the paces were just killing me today.

AP 8:30

Week 2 day 1 14, 14, 10, 10 20 Going to try and get all 3 days of push-ups this week. Mon Wen Fri

30 min bike ride with the wife.  Nice and easy pace.  Wife is recovering well.  And the temps were pretty good.  Sprinkled on us a tiny bit.

Body wasn't into this run at all this morning.  For the first time in a long time there was a debate about running.  And just having that debate made me stay home.  So rest day today.

Feeling really good about my decision to rest yesterday.  I am feeling alot better overall.  And not so worn out.  Still did my pushup this morning too.  My back was starting to feel sore and my left leg was bothering me from maybe over doing it some on Sat.  The field we play on is uneven.

Week 2 day 2 14, 16, 12, 12, 20

PM-  Ride with the wife.  She is recovering well still.  Picked up the pace a slight bit it seems.  Or the lights were just working with us.  Since we finished the ride about 2 mins faster then we did on Mon.  But the big thing is that she felt better at the end of the ride.

TT 29:10

Had to get up a bit ealier for this run to get it all in.  Started my run at 3:30am so I could get in 6 before meeting up with the guys.  This run called for 1 mile warm-up then 10 at 8:00(MP).  What ended up happening is the first mile was a bit faster then I thought it would be and then just tried hitting my paces.  Miles that were a bit fast were slight down and slower would be inclines.  After my first 6 I met up with Eric, Jeremy and JeffC.  The normal crowd.  And we headed out for a 4.7 loop.  First mile was warm-up for them rather slower.  Then picking up the pace to goal pace.  That 2nd mile of that or mile 8 was a down hill and mile 10 was the uphill.  Really was trying to keep that last mile at pace and it just didn't come in.  Feel really good about the run though.  And I just ran a bit farther to get my 11 and shortly after I finished the extra .3 and starting to stretch they were running up.  So turned out great this time.

Mile 1 8:24

Mile 2 8:00

Mile 3 8:12

Mile 4 7:45

Mile 5 7:59

Mile 6 7:52

Mile 7 12:09  Wow slow warm-up mile with the guys.

Mile 8 7:49

Mile 9 7:58

Mile 10 8:27

Mile 11 8:16

TT 1:32:58 AP 8:27

Decided to run this race the day before.  And wanted to see where I was basically.  Ran it with Marty Black.  This was the first year of the race.  So that made it a bit fun.  We ran part of the course 2 weeks ealier going the other way.  So kind of knew what we were up against.  Miles 1-3 are downhill coming out of Rose Canyon. 4th mile is a flat till about 4.25 and then its a gradual uphill till about 7.5 or so.  At the end up that climb is a mean hill outside of little butterfield canyon.  And then its downhill to Daybreak with a few hills in there.  And a strong crosswind.

Temps were warm at the start and even though it started in a canyon it really isnt much of a canyon.  Just get a downhill run for the first bit.  By the end of it I was getting dehydrated with my mouth being very dry.  I feel bad about having to stop so many times in this race.  And with a goal of 1:35-40 I sure did miss it.  That uphill just took to much out of me.  Also decided to run this one in my racing flats.  Hmm worked out ok I think.  But the ball of my right foot was really sore the rest of the day.

Mile 1 6:40

Mile 2 6:54

Mile 3 6:53

Mile 4 7:16

Mile 5 8:11

Mile 6 8:52

Mile 7 9:48

Mile 8 9:05

Mile 9 7:15

Mile 10 8:28

Mile 11 8:46

Mile 12 8:42

Mile 13 8:48

Mile 13.22 1:43 (7:55ap)

TT 1:47:52 AP 8:08

Took 6th in my AG and Marty finished 1:44ish and 7th in his AG.  JeffR ran Hobble creek this weekend with Richard and did well.  Jeff got his 1:25 again and Richard got a 2 min PR with a 1:28 taking 3rd in his AG.:)

Well made it around 1 lap on the track this morning.  After 2 walking breaks.  Been having shin splints for a while off and on.  Which seems to be affecting my knee.  Felt ok for the race on Sat.  But paying for it during the weekend.  So after running around the track and after about 200m it not really letting up.  Walked a bit and then started up again.  Thought nah rest it again.  I might ride or do elliptical tonight with the wife.  Will see how that goes.  And if it even goes.   Told MrsFit to take it easy for the next 2 weeks anyhow with her getting back into work here soon.  Which is a bit stressful.  Might take a bit off too.  To get this leg happy again.   Even thinking about changing up the early morning runs for something later in the day.  And maybe I wont feel so stinking tired all the time.  I use to only run on Thurs morning because I had too.  COME ON LEG!!!

Wore a compression sock all day yesterday.  At first it felt just fine from the excedrin I took in the morning.  Then I started feeling it when it wore off.  Iced it once and it felt good for an hr or so.  But then wore off.  I am wondering if I have a stress fracture now.  So I guess I will start looking for a doc to tell me what it is.  Will see what happens.......

Come on people show me some LOVE, today's my birthday!!!

Went to the doc and from what he can see from the xrays and the exam.  No stress fracture.  My leg has been feeling much better.  Yet I am sick.  Body was sore and achy on Sun and more so still today.  But got the green light to start running again.  So going to take it easier tomorrow.  He gave me a few excersices to work my shins to help get them stronger.  Will see how that goes.

Meet up with the boys at the track this morning.  No speedwork for me though.  Just ran around at thier paces and my leg felt good for the run.  And I am feeling much better today then I have all month.  So I am happy.  Wore a new pair of shoes today.  Hmmm  not sure if I like them yet.  They seem a bit tighter then the last few pairs that I have had.  Did a little sprint at the end of the run and it sure got hot in my arch.

TT 51:06

3:30 am run.  Had to get out a bit ealier to get in my 6 before meeting up with the guys.  And then do another 5 with them.  We tossed in the 5k route for the race on the 17th.  And it came out right at 3.1.  So after meeting up with them we ran 1.5 to see the changes on the course.  That we were wanting to do.  When we got back to the starting line.  I discovered I need to make a pit stop so passed off my watch for the 5k.  And ran home and then ran out and meet up with them at about 1.5 out.  Then ran back in with them.  So not sure really what I got for the last 5.  Some of them were faster and some was with the guys.  Todays run was suppost to be a 1 mile warm up and then 10 at MP(8:00).  The ones I ran solo can in right.  Then not sure what paces were.  My leg is feeling a bit tight now.  Not to bad though.  I will ice it and see how that goes.

Mile 1 9:05

Mile 2 7:57

Mile 3 7:55

Mile 4 7:48

Mile 5 7:58

Mile 6 7:49  Made good time on the half mile going up on this mile.  Kept it at 8:03 :)

Mile 7 10:12

Miles after that don't know

Ran with just Jeff today.  Temps were perfect.  Leg felt ok for the run.  And I kept Jeff running slow with me.  Had a few uphills and down.  But mostly even miles for say.  Was a good run.

AP 8:23

Was just Eric and me this morning.  63 and calm.  Decided to just run with him.  My left leg was bother some the last 2 days.  Felt ok for the run.  We did the 4 mile loop.  So mile 2 is uphill and mile 4 down.  With Eric's goal of running 5 miles in 45 mins.  We made the last mile the fastest mile.  A sub 9 was the goal and ended up with a 8:29.  He is really making great progress.

Mile 1 9:24

Mile 2 10:48 uphill

Mile 3 10:20

Mile 4 8:29

Leg is feeling good so far after the run.  Going to ice it a bit today and take it easier.

Looks like it might just be me and Eric from now on.  So it was just Eric again.  Todays run is a 8 mile run with 7 miles at MP(8:00).  So I got out for 3.6 before meeting up with Eric and was on pace.  Then ran a warm up mile with him that came in I believe at around 9:22 pace or so.  And then told him I would meet up with him at the church. 3.7 miles away.  And started the lap over again.  So I would get those splits.  I extented another .3 to finish of 4 miles and then decided to run back another .3 and had another .1 to go to get 9 miles and said what the heck.  And finished off 8 miles instead of  just 9.  Temps were great like 61 at 4am and another sign around 5 said 65.  Still nice and cool in my book.  Leg and my left foot were ok durning the run.  And overall though I feel much better after this run.  The first 2-3 were a bit tougher.  But once I did that 2nd warm-up mile with Eric and took off.  It was feeling much much easier to maintain a good pace.  Ended feeling really good.

Mile 1 8:49

Mile 2 7:55

Mile 3 7:49

Mile 3.6 7:50

Mile 4.6 9:22

Hit lap reset mile 8:01

Mile 7:48

Mile 7:57

Mile 8:05

TT 1:13 AP 8:12

Was just Jeff and I again for this long one.  Ran with him to the temple and back.  For those first 12.5 miles was just below a 8:30 pace.  Bit behind I wanted but still good.  Next 7 I ran alone.  Worked it out that I had uphill basically till 16.7 and then rest was downhill.  Was able to find a good relaxing pace and keep pushing.  Which I feel really good about.  Finished in just under 3 hrs.

I am not really liking this new pair of shoes that I got.  They keep giving me blisters and sqeak the whole run today.  No blisters today but they did last 2 times I wore them.  Ran with Jeremy and Eric today.  We ran both the 1 mile course for warm up that came up short.  So we lengthened it for the race.  And decided to move back the 5k start to the same starting point.  When we ran the 5k route we kind of did a farlek run.  Like it had in the runner's world mag.  Where the 3 of us ran in a line and would run from light pole to light pole and at each on the back guy would run up to the front.  The first mile of the course was uphill and we ended up running that mile at a 8:41.  Which is really impressive for Eric since we did the 8:29 last Thurs and that was downhill.  The 5k course ended up being 3.14 so it worked out great I think.  I would rather have it a bit long then a bit short.  We ran it in 28:40 so a next PR for both of them.  Now to do it in the race and without the farlek.:)

Early morning tempo run with the boys.  Got out with Jeremy and Eric again.  Temps were good this morning.  And had a South wind.  Got a bit of rain during the last 2 miles too.  Which made it kind of nice but not really anything noticiable.  First mile was warm up and then next tried to pick it up to the 7:29 pace.  Problem was that when I left the house my Garmin was dead.  Must of left it on after the last run or something.  So had to change over to the stopwatch.  So paces became more by feel then anything else.  After the 2 miles alone.  The other 2 showed up and we ran 1 more warm-up on the 4 mile loop.  On this loop its the flat then uphill for a mile.  Kind of flat and then down agian.  Had the head wind for mile 3(5) and mile 4(6) was downhill.  For the uphill mile I felt pretty good and the pace turned out to be pretty good for not knowing what I was running durning the mile.  The flat with the head wind was a bit disappointing to see it was so slow.  And felt pretty good about the effort coming downhill.  Didn't want to really push hard with my left leg still not back to full.  It only hurt a bit on the first mile really.

Mile 1 8:37

Mile 2 7:51

Mile 3 10:29

Mile 4 8:31

Mile 5 7:50

Mile 6 6:26

TT 49:46

Ran with Jeff for 7 miles at MP and then had our race.  It was a good turn out.  Our goal was to get 150 people to it.  And it looked like we had 250 sign up and 185 at least cross the finish line.  And about 10 people helping.  I ended up running the 1 mile with my 2 girls Aubrey and Alexis.  And then watched and cheered at one of the corners for all the 5kers coming in.  Jeff ended up winning the 5k.  He has been running really well this last past month or so.

And then after the race I didn't head out for a few more to get my 13 in for the day.  But my shin splints are feeling much better.  Really didn't have any pain after the race or even today being Mon its feeling much better.

Yep 2 miles is all today.  Went out for my run to get in 2 miles before meeting up with the guys.  Just feeling a bit off today.  And my leg wasn't to happy.  Waited 15 mins for the guys to show up and no one did.  And instead of running a few more miles just went home.  Debating about running SG.

Meet up with the guys this morning.  And this time they actually showed up.  Ran with Eric and Jeremy 2 miles warm-up at their paces and then 3 miles tempo(7:15) and one cooldown. Was nice and chilly this morning.  But I didn't warm up before meeting with the guys so it was all good.

Mile 1 10:42

Mile 2 10:20

Mile 3 7:33

Mile 4 7:11

Mile 5 7:22

Mile 6 7:50

AP 8:31 TT 51:08

Out for a bike ride with the wife.  Did a nice 7 mile loop with her.  Need to find my biking legs soon.  But after SGM...

Just looked up my bib number.  804 hope that is a lucky number.  Going to need it.

Ran with Jeremy this morning.  It was going to be a progressive run.  Or at least that was the plan.  He wanted to try to get in the low 9s the first mile then each mile get faster.  This turned out to be his fastest run to date.  At around mile 3 though had to duck into a 7 11 for a potty break.  And in the last mile he had to stop a few times.  Still was a good run.  And my legs felt good.  Could of easily ran much faster.  One more run to go till show time.

Mile 1 9:04

Mile 2 8:50

Mile 3 8:38

Mile 4 8:37

TT 34:35

Solo last run. No one showed up for the run. Which is alright since it was my last run before the race. Goal is one mile warm up then to hit MP(8:00). Didn't work out that way. Was kind of on a darker road so harder to see my paces. Came out a bit fast. But its all good. Felt good at the end. Just focused on staying relaxed.

Mile 1 8:46

Mile 2 7:33

Mile 3 7:48

TT 24:08 AP 8:03

Going to keep it short and sweet.  Goal when I signed up was to just finish it.  So during my training wasn't to sure of what I was going to be able to do.  And then race day what that would bring.  Stuck with training for a 3:30 for the most part.  But struggled with things the last 2 months.  Missed about 2 weeks of training here and there.  So cofidence wasn't the best for it.  And been dealing with a shin splint or stress fracture.

Temps were going to be hot again this year.  So plan was to make it as bearable as possible.  Started early on walking through the aid stations making sure I was getting everything I needed.  Leg was giving my grief from around mile 2 on.  Blister on the other foot started at about 7 going up veyo.  Tight shoulders at around mile 5.  I felt I was falling apart and just tried to relax.  Mile 15 met up with another runner and ran together till the finish.  He was suffering with a hammy issue.  We just ran downhill and flats.  Walked the hills and rested when we needed too.  I am happy I didn't have to much heat issues really and hydrated well I feel under the contitions.  Only started having issues with my stomach around 22 but just walked through it.

Had a great bike ride with the wife.  Legs felt pretty good during and after the ride.  Legs are recovering well.  Walked about a mile or so at work too.  Which helped with the soreness too.  We were going for 45 mins.  Ended up not hitting that.  With a headwind going out and tail coming back speeds were like 13 and 20.  MrsFit is getting stronger and faster.

TT 41 mins

Distance 9

Ran and walked some with the wife at the gym.  Legs felt a bit sore and my left leg was still giving me grief.  Getting a bit frustrated with it.  Trying to be patient.

Went for a ride with MrsFit.  Figured it might be one of the last ones for a bit.  Rode down by the temple and had a flat.  Had a few small issues with it.  But got it taken care of.  MrsFit was feeling good and no issues with her head.  So it was all good.

45 mins or so.

Went for a run after work. Was in the 50s barely so broke out some warmer clothes to wear on the run. Figured I was going to go a bit slower so dressed a bit warmer. And there was a cold North wind. As I started the run I ran into the wind so the wind breaker was great. To my suprise though. The first mile was alot faster then I thought it would be. With the wind and not running much since the marathon. Did the 4 mile loop with the hill on the 2nd mile and downhill on the 4th. Still had a headwind for the hill mile and came out under 9 min pace which again was suprising. I tried to keep a even pace. By the 2.5 mark though my lower back was tighting up so I tried relaxing it a bit more. Stretched it out at the end of the mile for a few secs. And finished up the last mile downhill. Overall I am happy with the run. And suprised by the end result. Not to happy about the back getting sore though. Felt ok the next morning though.

Mile 1 8:22

Mile 2 8:49

Mile 3 7:51

Mile 4 7:11

TT 32:18

AP 8:04

Been almost a month from last my posted workout.  Played in a couple games of flag football during the month.  And got out for bball last night.  Played 2 hrs and 20 mins.  Wasn't as bad as I thought I would be after not doing much for a while.  Got a turkey trot for tomorrow and plan on going long with Jeff and Richard on Sat.  Will see how that goes. 

Ran in a turkey trot with Mrs Fit.  Had a good time not the fastest 5k by far.  But had a good time.  Was windy and cold.  After finishing the trot went and played in a turkey bowl.  And had a good time.  Was just the wife and I for Thanksgiving.

Ran with Richard and Jeff.  Wasn't to bad.  Ran up 7000s and had to stop a few times.  Dang is it steep and I am out of shape.  Was only around 32 degrees but no wind so that was good.

We went up and watched the Aggie game.  WOOT WOOT WOOT!!!  We won!!

Finally got to the gym for the first time in a long time.  Also ran ealier this month for about 5 miles with the guys.  But that is about all I have done since.  Went to the gym with MrsFit and hit the elliptical for 40 mins.  Then wanted to try out the legs on the treadmill.  So ran on that for another 20 mins or so.  Got to 2 miles and called it good.  Been really lacking the motivation to get out and do anything.  No races yet scheduled or plans that way.

Waiting to get a physical on the 4.  And then start making some plans.  Last few times I have had my blood pressure checked it has been high.  So that my explain the headaches and being so tired lately.:(