Dee's running blog

I parked at Rainbow Gardens and ran down the Ogden River trail until Washington and then turned back.  At a mile and a half my soleus seized up again and I had to walk.  It's getting very frustrating.

I went into Peak Performance and had Anthony peform a gait analysis on me.  It looks like my right foot is pronating, but my left foot is still neutral.  He put me in a new pair of shoes and then watched as I ran 2 plus miles on the treadmill.  I was pain free and it felt much better. Hopefully this will solve the problem.   

Ran with the usual crew.  It was cold and the roads were icy.  We went from albertson's parking lot to Peak Performance via Washington Terrace and Adams Ave.  I had some pain at mile 3. Walked through it and then didn't have an significant problems the rest of the way.  I'm optimistic that I've solved the problem.  I'm going to keep my fingers crossed.

It snowed pretty hard today and the roads are snow packed and icy.  I went three miles on the treadmill.  I took it easy the first half mile and then pushed it for a mile and a half.  My calf was sore but nowhere near as sore as it's been. 

I left Peak Performance and went up the Ogden River trail to Rainbow Gardens.  The first 2 and a half is gradual up.  No problems with my soleus/calf.  The sun set as I was running and the trail got icy as it got colder.  I had to slow down on the way back as a precaution but felt like I could have pushed the pace. 

I did a route in my neighborhood.  I felt good the first couple of miles.  I ran the first mile in 8:32.  This mile was all uphill, some of it pretty steep up Jefferson and Burch Creek.  Ran the next mile in 8:26.  At 2 and a half miles my soleus seized up again.  Very frustrating.  I thought I was past this.  I had to walk a while to let it loosen up and did the third mile in 9:50.  the last mile was gradual downhill and flat and did it in 8:24.  My right leg was still sore but I was able to push through it.  Not sure if it was smart or not, but I'm getting frustrated and want to start pushing it a little. 

Finally I had a good run.  I met up with Todd at his house and we ran to Combe and did the full loop.  for the first time in quite a while I felt like I could just run.  We stayed in a 8 to 8:20 pace for the run.  It's also the first time I've been able to keep that pace since New York.  Hopefully I've turned the corner for good. 

Today I tested my legs.  Ran with Todd and Shane.  We went down Old Post from Albersons and thn up to Skyline.  Some very significant climbs.  Traveled back along Skyline to Woodland and then down 5950 to Combe to Eastwood and back.  Ran a 7:15 pace the last mile and a half following some nice climbs.  My soleus cramped a little but nothing like it had been doing.  I'm starting to feel like I can resume regular training.

I ran with Shand, Todd, Mike and Quentin.  Did Combe and then East bench, down 20th to Monroe and then over to the river parkway and down to Peak Performance.  Cold morning.  My legs were still sore from Wednesday's run, but overall no significant problems.

I ran out at Business Depot.  My son has baseball practice Monday night so I ran while he practiced.  Very flat and well lit out there.  I think I'll get my run in there every Monday.  Settled into a comfortable 9 minute pace.  I was a little sore, but manageable.

Todd and I left from my house and ran a course up Jefferson, back down Burch Creek, up 41st and then to some side streets, down Monroe, down 41st and then up 44th.  A lot of up and down.  Got a good work out in.  Had a hard time breathing, I'm not sure if that's because I'm out of shape or the air is so bad. 

Another setback.  My right leg and my left foot were really bothering me today.  I'm not sure what's going on.  I'm getting ready to take about 6 months off and start over.

Went cross-country skiing in Island Park.  I know it isn't exactly running, but my legs were moving the entire time.

I ran from my huse up to Burch Creek and then up to Artic Circle.  Crossed Washington, went around by Friendship and then the armory and into Wash. Terr.  Went all the way down 5500 to 500 W. then down to 4800 to Bonneville and then to Hilltop and back home.  I had a nice run.  One of the few I've had recently.  Legs were a little sore towards the end.

Ran with Todd from his house.  We crossed Washington and went through S. Ogden and then into the Terrace, went down to Hilltop and then crossed back into S. Ogden, down to Jefferson and then over to Monroe and back to Todd's via Glasmann.  Downhill the first three miles and then up the last three.  a good workout and no pain in the soleus.  General leg fatigue from not having run a lot, but overall everything felt good.  I'm going to start to up the miles fairly significantly now.

I left my house at 7:30 and it was 23 degrees.  I wondered why I was doing this when I could still be in bed on a Saturday.  I met up with Ben, Todd, Shane, Mike and Sean.  We started up at Albertson's in S. Ogden. Went down Eastwood to Combe and then turned Sourt and went down to lower Uintah.  Crossed 89 and then continued across lower Uintah until we got to the toll road.  We turned and went up the toll road.  I almost ran all the way to the top.  Then turned and went through the Terrace over to 500 W. and then down to 4800S. to Bonneville, turned down and crossed Washington at Hilltop, to Adams and then down to 20th and quit at Peak Performance.  No soleus pain.  It started to tighten up towards the top of the toll road, but I didn't get the sharp pains.  I'm going to cross my fingers that I got the problem solved.

Met up with Todd and Ben.  Did an easy recovery run from the Albertson's in South Ogden to the Weber State football stadium and back.  Soleus started cramping on the way back.  Not good.

I ran with Ben, Todd and Shane.  We left Albertsons and went through South Ogden past the armory to the toll road.  Pushed the pace a little to the toll road.  Dropped down the toll road and then turned around and went back up the toll road.  A full mile of straight uphill.  It was the second time we've run the toll road in the last five days.  That's two times too many.

I ran up In Island Park through Centennial Shores. It was snowing and there were a couple of fresh inches on the snowpacked roads. Very beautiful run with the reservoir as a backdrop.

Nice easy run through Centennial Shores in Island Park. 

This was suppose to be an easy run.  Instead, we left Todd's house crossed and went through South Ogden, made our way down to Hilltop and then came back up through Burch Creek Hollow and some steep road I'd never been one.  Went over to Glasmann and ran Glasmann and then back to Todds.  Some fairly significant hill work. 

Ran with Todd from  Albertsons down to Old Post, up to Skyline and then over to Woodland, to Combe and then Eastwood back to Albertsons.  A good run, with some real significant climbs.  took it fairly easy with an 8:59 pace for the run.

This was one of those runs I'll remember years from now.  It was snowing very hard.  We contemplated not going but then figured we may as well get it over with.  Left Albertsons and went down Eastwood to Combe and then up Woodland.  Steep climb.  Followed Woodland over to Shadown Valley and Skyline.  Continued over to the Dee Events Center and then to the stadium. Continued along the east bench to 20th Street.   Dropped down 20th to Grant and ended at Peak Performance.  Very wet and slippery run.  The roads were packed.  I was soaked by the time we got done and had icycles hanging off my hat.  Glad we did it though.

Nice easy run from Albertsons to my house through S. Ogden, around by Friendship and then down Burch Creek. Legs a little sore after yesterday's run through the blizzard.

It's two steps forward and one step back again.  After several pain free runs, it was back. I planned on running 6 and cut it short after it took me 41 minutes to hobble 4 miles. Maybe it's time to go back to the Nimbus.

Ran with Todd, Ben and Shane.  We left Albertsons and went down through S. Ogden and the Terrace to Cafe Rio on Riverdale Road.  After Monday's lousy run I decided to go back to the Nimbus.  Bad mistake.  My right calf seized up at 2 and a half miles.  I basically hobbled the rest of the way.  It looks like I'm done running in the Nimbus.

Ran with Ben, Todd and Mike.  Left Albertsons and went down Eastwood to Combe and then down to 89 crossed into lower Uintah.  Went West to South Weber Drive and followed that to Riverdale.  Took river drive, crossed Riverdale road and then ran to 31st. Street.  From there went to Grant and then to Peak Performance.  I felt surprisingly strong today.  The last two miles were a bit of a struggle, but I fell in behind Todd and tried to keep up.  We were knocking out 8:10-8:15 miles over the last 4. 

I met up with Todd and Ben up at the football stadium at Weber State.  We went across the top of campus and up into Forest Green and over to Shadow Valley.  The first two miles we pulled a lot of hills.  Topped out in Shadow Valley and then made our way down to Old Post and then back to the stadium. 

Did a pretty good hill workout with Todd and Ben.  Started at Albertson's, went through Shadow Valley, up to the top and then came across Woodland into upper Uintah.  Took Woodland all the way to Combe and then down to Uintah Elementary, around the school and took the long way back.  First three and half miles was up hill the last three were down and flat. I'm starting to feel much stronger.  I'm going to cross my fingers that I'm back to full strength. 

Ran the Ogden river parkway with Mike. We left Peak Performance and went up two miles towards Rainbow Gardens and then back.

Met up with Todd, Ben, Mike, Shane and Melinda.  We went to the Frontrunner station in Farmington and then ran an out and back on the Legacy trail.  It was the first time I'd run that trail.  Not bad.  Basically flat and no traffic to avoid.  Stayed in a comfortable 9 minute pace for most of the run.  Dropped down to the 8:30 range for the last three miles with my last one being an 8:20. 

Ran with Todd and Ben from Albertsons down to Cafe Rio.  Had a nice fairly easy run. Had an 8:36 pace for the run. 

I ran from Peak Performance up the Ogden River towards Rainbow Gardens and then turned after 2 1/4 and went back.  Legs were pretty sore today.  Stayed at a comfortable nine minute pace the entire run. 

Todd, Ben and I left Albertsons in S. Ogden and went down to the Article Circle and then down Chambers to Burch Creek and then down Adams to 41st.  Went up to Madison and then to Monroe to Glasmann and once we hit Chambers back to Albertsons.  The first three miles was down hill and the last three was up.  I had some soreness that I think is the result of my increase in mileage. 

Easy run in the neighborhood.  A lot of small rolling hills stayed in the 8:45 to 9:00 minute range.  Wanted to keep my legs loose for tomorrow's long run.

Ran Monte with Quinton, Todd, Brian and Melinda.  We started at the snowmobile parking lot and ran down to the Chevron in Huntsville.  Covered the first 7 miles of the Ogden Marathon towards the end.  Had an 8:37 average for the run.  Felt good for the first 16.  Really bogged down the last mile and a half.

Ran out by the Weber County fairgrounds while my son practiced baseball in sandlot.  It was cold and the roads were very icy.  That combined with some very sore legs from Saturday's run made for a slow methodical run. 

Met up with Todd and Shane and we ran from Albertsons. Did the Combe loop backwards, then went to Old Post down to 4800.  Crossed Harrison and went over to Glasmann.  Took Glasmann to the Artic Circle and then back to Albertsons parking lot.  Legs are still pretty sore.  I let Todd and Shane go after about three miles.  Stayed in the 8:15 range most of the run.  The Glasmann hill really took it out of me though.  Finished mile 7 with an 8:10.  A good run overall. I'm feeling like my soleus problems are behind me.   

Did my neighborhood loop to get my legs loosened up.  Still very sore.  Then went up to Nate and got a massage.  Legs feel much better after the massage.

Ran with Todd and Ben.  We left my house and traveled up Jefferson, then went up Burch Creek to Chambers and took chambers up to St. Joes.  Crossed Washington and went down through S. Ogden, past Friendship, the Armory and into the Terrace.  Did the full Terrace loop, crossed Washington at Hilltop and back to my house.  The first two miles were pretty signigican uphill.  We pushed the pace the last three miles and I was down in the 7:30 range.  Had an average of 8:30 for the run.  First run in a new pair of Kayano.  Felt good.

I ran from Peak Performance up the Ogden Ri ver trail to Rainbow Gardens and back.   

I ran on a paved trail near Snow Canyon Hish School.  Went up two miles and back while my son warmed up by a baseball game.

Ran in and around Brunkerville Nevada.  It was 89 degrees when I ran in between baseball games.  I'm definitely not use to that kind of heat.  Very suffocating.

Ran in Leeds.  Left the house we were staying in and ran up North on Main Street until it turned into a frontage road that parallels I-15.  Nice, fairly scenic run.  Turned around after 3 and ran  back. 

Ran with Todd, Ben and Mike.  We did the toll road loop.  A pretty difficult run.  Took it easy the first few miles, picked up the pace until the big hill up Combe and then finished with the last mile under 8.  Felt surprisingly strong the last mile after a ridiculous climb. 

I hurt my knee playing dunk ball over the weekend and then really aggravated it on Monday's run.  I've been hobbling ever since so I got on the treadmill with the intent to get some easy miles in.  I ended up only doing two slow miles due to the pain.  I've just been getting back to running fairly strong.  Hopefully this won't be too major of a setback.

Met up with Todd at Albertsons.  We did a run we call Bernies.  I intended to get 6 in but cut it short due to pain in my lower knee.  I don't think it's anything structural, maybe a bruise, but there's a pretty sharp pain with every step.  I couldn't keep up with Todd so I sent him and hobbled through the run.

I met up with Mike for lunch at Peak Performance and we ran the river trail up to Rainbow Gardens and back to Peak.  The knee was sore the first couple of miles but loosened up and felt much better towards the end. 

Ran in the nieghborhood in between a visit to the accountant and the first soccer game of the year. Had some soleus pain which is a bit of concern since it's been pain free for almost teo months now.

I left my house at 7:30 and it was 51 degrees.  Met up with Melinda, Ben and Todd and we drove to Farmington to run the Legacy Highway trail.  The wind picked up on the way down and was really blowing by the time we started.  Mike met us there on his bike.  Started the run with the wind at our back.  The plan was to go 18 miles.  At about mile 5 it started snowing.  Not too bad since the wind was at our back.  After the turn around at mile 9 the snow was coming full force into my face. Just had to duck the head and keep running.  Mike had his cell phone and had called his wife to come get him.  They stopped at one of the over passess and Ben and I caught a ride back to Farmington.  Todd and Melinda kept going and we picked them up after 15. 

Ben and I ran from Albertsons in S. Ogden.  Did Combe loop backwards and then took Old Post to the football stadium and back to Albertsons.  Had just under a 9 minute pace for the run.  Ran a 7:50 tenth mile.  Felt pretty strong through out.

four and a half easy miles on the treadmill.

Ran the Striders half.  It was as I feared with my overall conditioning.  I was some six minutes plus slower than last year.  The extra ten pounds I'm carrying probably doesn't help. Here's my mile breakdown

1.  7:21

2.  7:08

3.  7:13--towards the end of this mile I knew I was going to be able to hold this pace for long.

4.  7:42

5.  7:30

6.  8:03

7.  7:43

8.  7:50

9.  9:10--I way overdressed and was extremely hot.  I pulled over at the aid station and shed two layers.  Big mistake as the wind picked up right after and my wet long sleeve got extremely cold.

10.  8:20--Very winds, already just holding on.

11.  8:39

12.  8:43

13.  8:18

.1  :50

This was the first time I've raced since the fall and have been fighting a couple of nagging injuries which have made any type of speed workouts next impossible.  Both my knee and quad were sore throughout but I didn't feel they slowed me down too much. 

I ran an easy 5.25 while my son was at baseball practice.  Had an 8:47 pace for the run through the Uintah area.

I ran on the Ogden River trail from Peak Performance up to Rainbow Gardens and back.  Legs sore, not sure why.

Ran on the Yale Kilgore Road in Island Park.  Legs really sore today, quad and knee both hurting.  Took it pretty easy.  Lousy run, beautiful scenery.

Biked 35 miles in Yellowstone National Park.  Incredible experience.  Had a couple of close calls with some buffalo who didn't want to yield for bikes.   First time on a bike this year. 

This started out as a ten miler on the Yale Kilgore Road in Island Park.  Pain in both my left knee and right quad forced me to cut it short.  Had close to a ten mile pace.  Not sure what's going on.  If this doesn't change in a hurry I'm going to have to pull out of Ogden.  I definitely miss just being able to run. 

Ran with Ben from his house.  Did an out and back along Jackson.  Legs still sore but nowhere near as bad as Saturday.  Nice easy pace the first four miles, dropped down to an 8:20 the last mile, felt alright. 

Todd and I left my house and went up Jefferson to Burch Creek to Chambers, crossed Washington at St. Joes and then down through S. Ogden and Washington Terrace and back across Washington at Hilltop and back to my house.  Legs felt much better tonight.  Knee pain almost gone.  Quad still sore, but manageable.  First two miles were uphill and fairly slow, around 9 min pace, got down around 8 min pace for the rest of the run.

Ran with Shane, Todd and Ben.  We left Albertsons went down Eastwood to Combe and then started climbing.  Didn't stop for a couple of miles.  Made up to the top stree in Uintah and then crossed over into Shadow Valley.  Worked our way down to Skyline, turned South and went to Shadow Valley Dr. down to Old Post and back to where we started.  After we got the hills out of the way we pushed the pace a little.  Todd and Shane left me in their dust.  I stayed in the 7:45 to 8:00 minute range most of the last four miles. Felt pretty good overall.  The legs are still sore but doing better.

Ran through the streets of Brigham City while my son warmed up for his double header today.  Had some pretty significant left calf pain after mile three and ended up cutting the run short.  Not sure what's going on again.

Ran Monte with Ben, Melinda and Todd.  We started at the snowmobile parking lot and ran down to the Chevron in Huntsville.  Had an 8:40 average for the run.  Felt pretty good until the last two miles when the legs got tired. 

Ran with Ben up the Ogden River Parkway.  Went real slow the first three miles.  Kicked it up a little the last mile.  My legs were very sore the first couple of miles after yesterday's 18 miler. They loosened up and felt okay by the end.

Ran three miles from Gold's Gym up to the the river trail for another mile and then back.  Here we go again.  Intense knee and quad pain.  Could barely run.  Averaged just over a ten minute per mile pace.  This is getting frustrating. 

Ran from Todd's house.  Went down through S. Ogden and the Terrace, past Bonneville and crossed at Hilltop.  Over to Monroe and back to Todds via Glasmann.  downhill the first three and uphill the last three.  Legs felt better today but not great.

Ran with Todd, Ben and Shane. We left Albertson's in S. Ogden and took Combe all the way down to lower Uinah. We then ran through lower Uintah to S. Weber Drive. Took that to Riverdale and then River View Drive toRiverdale Road. Crossed and took the back streets to 31st. From there went to Grant and then North to the Ogden River trail. Finished with the last 3.5 miles of the Ogden Marathon backwards. I like that stretch a lot better going the other way. Anyway, had a good run until the last two miles where I started to break and slow down. Most miles were in the 8:30 range.

Met up with Todd up at Weber's track. We did a half mile warm up. we both decided that our legs weren't up to track work. We left the track and ran down to Ogden High via Mount Ogden Park and then back to Weber State with another half mile around the track.

Ran four miles out in West Haven while my son warmed up for his baseball game. 

Ran with a big group today, I think 11 total. Went up to Monte. With Ogden in 2 weeks I didn't want to do the full 18. Todd, Ben, Anthony and I cut it short. I took it really easy with the exception of miles 7-9 where I dropped into a 7:15 range. The rest were between 8:30 and 9:15.

Ran with Todd from my house.  We did the loop where we go up Jefferson to Burch Creek, up to St. Joes, and then back down through S. Ogden and the Terrace.  We took it real easy.  Both a little sore from Monte.

Ran five miles on the Ogden River trail.  the underpass at Washington Blvd. is under water.  It looks like the marathon route will have to be altered.  Legs felt great. 

The pattern continues.  A good day followed by a bad.  right quad was screaming.  It hurt so bad I called it good after two miles.

Todd and I left Albertsons in S. Ogden and ran down past Bonneville then crossed at Hilltop and continued down Adams to Peak Performance.  Stayed right at 8:30 the entire run.  Right quad still tight.  It loosened up about 5 miles in. 

Wow, today was an eventful day.  I was appointed to be the new Weber County Attorney today.  In the afternoon I had an appointment with Nate for a deep tissue massage on my legs.  That right quad is very tight.  He loosened it up some.  Did 4.75 with Todd in the Evening.  We left his house and ran up to Combe. Did the loop and back to his house.  Took it nice and easy. 

Ran the Ogden Marathon today. It's been a crazy week with me being appointed on Tuesday and then sworn in as the new Weber County Attorney yesterday.  I've also been struggling with a couple of minor injuries so I wasn't sure what to expect.  I decided to just go run and enjoy the course which I did for about 23 miles.  Todd picked me up at 4:30 and we went and picked up Ben, then met up with Q, Mike and Hal.  Rode the bus up the canyon.  It was a perfect day.  A little cool at the start but not too bad.  I felt great early.  My quad felt fine which was a pleasant surprise.  I held back that first 7 miles hoping to conserve for later. I actually felt pretty good until after we came out of the canyon and onto the trail.  At this point I became nauseaus and had the dry heaves.  This came and went the last three miles.  Overall had a great run and a great experience. The miles are as follows.

1. 7:58

2. 7:46-the plan was to hold 7:45 throughout the first ten.  Glad to see I did it at least one mile.

3. 7:29

4. 8:12--Had to run into an outhouse at the aid station. Cost me about 30 seconds.

5. 7:20

6. 7:43

7. 7:27

8. 7:45

9. 7:38

10. 8:03

11. 7:58

12. 8:09

13. 8:01--Came in through the half way mark just over 1:43--walked for a minute and ate a banana and got a couple of drinks in. Right where I wanted to be.

14. 8:31

15. 8:42--the worst hill on the course is during this mile.  I got up felling pretty good.

16. 8:20

17. 8:26-More rolling hills. I'm starting to feel it.

18. 8:25

19. 8:48

20. 8:23

21. 8:40

22. 8:54

23. 8:25

24. 10:05--This is where I became sick.  Drinking anything made me nauseaus so I didn't drink anything the last three miles which probably made it worst.  This is two years in a row a I got sick at almost the same place. 

25. 9:53-Just holdin on.  I run the river trail all the time and know every turn of it I was just focused on getting to the next point.

26. 11:11--I don't remember walking much but I obviously wasn't running.

.2--4:11--was .39 on my Garmin.  I was really struggling and had to walk through part of the gates.  It was either that or dry heave in front of everyone.  I decided I'd rather walk.

I ran in Salem while my son warmed up for a base ball game.  took off from the park.  soon discovered that the area was very hilly.  I decided to get the uphill part over first.  Had some very steep hills.  this was my first run since the marathon so I took it easy.  Legs felt pretty good.  Picked up the pace on the way back.  No significant pain during the run, knee very sore after and I've been limping all day.  Not sure what's wrong. 

Todd and I left my house and did the loop up Birch Creek and back down through the Terrace.  Legs felt much better today. 

Did a loop in my neighborhood.  Went up Jefferson to Birch Creek, down to 41st and then home. 

Left Todd's house and ran down Chambers to Golden West.  Got onto Washington and took that to 40th.  Ran over to Adams and then up to Burch Creek and then back to Todds. Downhill the first half and uphill the second.  Felt pretty beat from Saturday's long bike ride.

Ran in 've been doing a lot of biking and swimming and very little running lately and my legs felt really good.  I had to hold back from really pushing it hard.  Settled into a nice 8 minute pace for most of the run.

Todd and I ran from Albertson's in S. Ogden down Eastwood to Combe and then down to lower Uintah, ran over to S. Weber Dr. and took it to Riverdale.  In Riverdale got on the trail that runs along the Weber River and took that to 31st.  Legs felt great.  Probably pushed it too hard most of the run and really broke down the last mile.

Ran with Todd and Mike along the Legacy Parkway.  Averaged 8:20 for the run. 

Ran with Mike and Bill Schuffenhauer today.  We met at Rainbow Gardens and  began climbing up to the bonneville Shoreline trail.  It was about two miles of climbing and I was surprised at how strong I felt.  got up top and continued southward.  Went up Taylor's canyon a ways and eventually ended up back on the Bonneville Shoreline trail and back at Rainbow Gardens.  Did 7 total.

Ran with Todd from his house up and around the Combe loop.  took it fairly easy with a nine minute average.

I ran the sixth leg of the Wasatch Back. It was fairly warm when I started my run, but nothing like the last two years. I picked up towards the top of Avon and ran down into Eden to the the first major exchange. I definitely went out too fast as the first mile and a half was a pretty significant climb. I then ran out of gas towards the end. The miles are as follows

1. 8:17

2. 8:31

3. 6:40

4. 6:47

5. 7:46

6. 8:28

.9 6:51

I started tge second leg at 12:37 a.m. I was feeling pretty good after the first run and not tired yet, but was facing a pretty good climb from Morgan up to East Canyon Reservoir. I decided to get into a steady pace and try to stay around an 8 minute pace. I managed to do that for a while, but the steep climb up the damn about did me in. 1. 7:37 2. 8:14 3. 8:17 4. 8:27 5. 8:24 6. 8:49 7. 10:55 .94 8:52

I started the third and final leg the next morning at 10:43.  I had had about two hours of sleep but didn't feel too bad.  I felt like I had some 7 minute miles in me.  Unfortunately that wasn't quite the case. 

1. 7:21--I was laboring way too hard for a 7:21

2. 7:55--I hit a red light at a busy intersection on Main Street in Heber City with no control.  It cost me at least 45 seconds.

3. 7:50--Just get this over with.

.23 1:48

Wow, the Wasatch Back really took a toll on my legs.  I finally got out and could only do three with a fair amount of walking mixed in.

Ran with Sean up in Island Park. We left our cabin and went down to Cowan Road and then to Yale-Kilgore. Turned East and went down over the bridge a ways and then turned and went back the same way. Felt much better today. Kicked it in the last two miles and felt pretty good.

Todd came down and we left my house and went up Jefferson to Burch Creek and then across Washington at St. Joes and down through S. Ogden and then the long way around Wash. Terrace.  Kicked it in after the first two miles uphill.  Had a 7:10 mile and most around 7:30.  Felt really good after I got the hills out of the way.

Ran from my cabin in Island Park went down F Street to the lake ran along the lake and then up to Cowan Road.  Went down Cowan a ways and then back to the cabin.

Ran the Sawtelle Half Marathon in Island Park.  Got there early and hung out with Mike, Sean, Todd and Nate.  Sized up the crowd.  Looked like a faster crowd than in years past.  It turned out that the winner ran a 1:19 and second place was 1:20.  I know from several years of experience on this course that it is difficult.  I went out fairly easy looking to run a 1:50.  The race went as expected with me coming in just under it.

1.  7:42

2.  8:16

3.  8:49

4.  8:03

5.  7:59

6.  8:03

7.  8:08

8.  8:37

9.  8:52

10. 9:25

11. 9:10

12. 8:20

13. 7:51

Went up to Ogden High and ran on the track.  Did a nine minute warm-up mile, then a 400, 2 800s and then a 400, followed by another slow mile.  Very hot.  94 degrees when I started, 93 when I finished.

Ran the Ogden River trail from Peak Performance up to rainbow Gardens and back.

Did the toll road loop with Todd.  It was warm and a fairly difficult run for some reason. 

Ran with Todd, Mike and a couple of other dudes.  Left a house north of the Ogden river trail.  Ran down to the trail by Rainbow Gardens, took the trail down to Washington and then returned back. 

Left my cabin in Island Park and went down Cowan road to the old Shotgun road and then turned back. 

Left my house with Todd. Went up Jefferson to Burch Creek and then up Chambers. Crossed at St. Joe and then down through S. Ogden and the Terrace.  Crossed back at Hilltop.  Pretty sore from a lot of waterskiing over the weekend.  Loosened up towards the end and dropped under 8 minute mile pace the last couple of miles.

Did three miles in theneighborhood at a nine minute pace

Participated in the Spudman triathlon in Burley Idaho.  This was my first real triathlon and so it was a good learning experience.  We started with the swim which was 1.5 km in the Snake River.  I'm not a swimmer and havent' trained much for this event.  Luckily there was a bit of a current.  I swam it in 20:23.  Looking at the standings for those around me in my age group most of them swam it in 15-18 minutes.  Definitely some work for me to do there.  I was over 5 in a half minutes in the first transition.  Those around me in the standing were 3-4 minutes. Another area for improvement.  I then did 40k on the bike in 1:12:25.  I totally underestimated how difficult the run would be following the bike.  We started out climbing a small rather steep hill.  I felt like I was running in mud.   After about a half mile my legs started feeling better.  I didn't feel good or like I was running well but I was passing a ton people which made me feel like I must be doing okay.  According to the official time I did the run in 50:58.  The miles were as follows.

1.  8:30--It felt like 10:30. 

2.  7:55

3. 8:30--I remember being very hot during this stretch.  Walked through an aid station and drank and dumped on me several cups of water.

4.  8:15--Feeling okay.  Was passing a lot of people.  Set a goal to pass a net of 50 people the last 2 plus miles.

5.  8:44

6. 8:05--I was feeling pretty good so started pushing it.  Plus I was trying hard to get to 50.

.2--59--Sprinted hard the last stretch almost puked at the finish.  Total number was 49 passed and I was passed once. 

Was hurting pretty bad after the finish.  Hooked up with Todd and Shane and jumped in the river to cool down for a while.  Started feeling much better.  Overall a really great experience and am definitely looking forward to doing more of these.

Ran five in the nieghborhood.  Swam first and then ran up Jefferson to Burch Creek, crossed Washington at the Armory and then went through the Terrace to 500 W down to 4800 S. and then down past Bonneville and crossed at Hilltop and back home.  Stayed in teh 8:30 range for most of the run.  Legs felt a little tired following the swim. 

Ran from my cabin along river road and then up to Cowan Road, out to Yale-Kilgore and back. 

Ran from my cabin in Island Park.  Had a similar run as on Friday but turned East on Yale-Kilgore and ran down over the bridge and then back.  Had been doing a lot of biking and swimming this week and was a little sore.  Stayed in the nine minute per mile range.

Ran the Ogden River parkway.  8:32 average 

Ran the Provo River Half Marathon.  I haven't been running a lot lately because I've been more focused on swimming and biking and building a base for those two events.  As a result I was a bit nervous for this but also knew it would be a good test for how much I have lost. I ran this in 1:34:34 two years ago which is my PR for this course.  I came in hoping to be in the 1:37-1:38 range and hoping it wasn't in the 1:40 range.  I came in at just over 1:38 so I felt pretty good about it.  The miles are as follows;

1. 6:58

2. 6:55

3. 7:02

4. 6:56

5. 7:20

6. 8:18

7. 8:22

8. 7:48

9. 7:51

10. 7:25

11. 7:54

12. 7:33

13. 7:23

.1 :26

I felt good about how I ended.  I had to slow down through the middle miles but was able to regroup and finish pretty strong.  All in all I was happy with my race considering my lack of any significan mileage the last several months.

I ran in my neighborhood.  Went up to the hospital around the path and then down Monroe to 42nd to Jefferson and then back home.  Legs were very sore.  First run since Provo.  Swam and biked hard yesterday.  Definitely feeling it today.

Ran in Island Park.  Left my cabin went dowm by the lake and then out Cowan Road a ways and back.  Legs very sore today.

Ran with Todd.  Left my house went up 45th to Harrison.  Crossed and went through Shadown Valley over to Uintah, up Eastwood and then back home via Chambers and Burch Creek.  Had a horrible run.  Legs still very sore.

Ran up to Friendship Park and back home for Josh's football practice.  Legs still sore.  Felt better and I was able to increase the pace a bit on the way home.

Went with Todd, Shane, Quentin and Melinda and ran Monte.  Felt much better today.  Had an 8:25 average pace for the run which was right where I wanted to be.  Beautiful morning, timed it right so we finished just as it was warming up.  This run gave me some hope that I'll at least be able to finish Top of Utah in a month.

Ran with Todd from his house.  Went up and did the Combe loop.  My leggs were very sore.  I'm not sure if it was Saturday's long run or all the biking I've done in between.  Probably a combination. 

Todd and I left S. Ogden Albertsons and took Eastood to Combe and then down to Uintah.  Went West all the way to Riverdale.  Got on the Weber River trail and took it to 31st.  Street from there up to Grant and down to the Ogden River Parkway.  Took that up to Rainbow Gardens.  Not a very easy run.  Felt okay early.  Broke down late.  Had a rough last couple of miles but got it done. 

Ran Five in the neighborhood through S. Ogden.  Hilly run. Legs still sore. 

Todd and I met at Macks Inn in Island Park and ran down to Big Springs and back.  Felt pretty good. Maintained an 8:15 to 8:30 pace most of the miles. Had a couple around 8. 

Did five in the neighborhood.  Right upper calf very tight.  Hopefully it won't be a problem.

Ran with Todd and Melinda.  Started at Albertsons in S. Ogden, Went down through the Terrace, crossed Washington at Hilltop and then took Adams down to 20th and ended at Peak Performance.  Right upper calf was fairly painful.