Chad

1:14:16

AP: 8:15

48:20

AP: 8:03

48:16

AP: 8:03

Dace and I ran the Virgin River loop and most of the St. George 1/2 course.  It was good to run with someone after all of the solo runs lately.  We kept it close to 8 min. pace most of the way.  We started around 9:30 am so it was nice out.  Great day for a run.

1:33:22

AP: 8:07

I ran 4.5 on the road, and then came home and finished up on the dreadmill. It was only 1.5 so I can handle that. I needed to get home so my wife could go running. I had Webelos this evening. Always interesting with 17 boys.

48:01

AP: 8:01

It was really cold this morning.  I got out a little later this morning and it was still freezing.  I ran the Virgin River loop from my house.  Just  a nice easy run. 

It's Ashlyn's birthday so we will be taking her to dinner this evening.  She wanted to get up early and open presents before Hannah left for school.  So we let her. 

1:09:33

AP: 8:11 

Dace and I ran this evening at a fairly good pace considering that the first half was cutting into the wind.  We ran towards Fort Pierce through the Washington Fields.

47:13

AP: 7:52

Ran a tough 12.5 today.  I was really hurting towards the end.  The stomach and legs weren't feeling so hot.  This was my longest run since the marathon I believe.  There was a lot of hills in there though including going up the Tonaquint hill.

1:42:58

AP: 8:14

Dace and I ran the Bloomington Circle and then along the River trail for a while.  Mark, one of Dace's high school track runners ran with us.  He really pushed the pace for the first 3.  One of those being a pretty good uphill.  Mark cut off after that and went home.  Dace and I of course slowed up the pace on the last 4.  We started running with a little drizzle.  It's supposed to rain all week here.

55:11

AP: 7:59

Met Dace at Desert Hills High on the track for some speedwork.  I did a warmup lap, and then we ran four 800's at 3:00, 2:59, 2:58, and 2:59.  I was gasping for air the whole time.  Dace was a little faster than me on the last two.  The whole time he didn't look like he was putting forth much effort.  I hate the speedwork, but it's a necessary evil I guess.  My lungs were burning pretty bad.  I ran a slow lap in between the 1st and 2nd, and then I ran 1.5 miles at the end at 8:00 overall pace.  I was going to run a couple more, but I had to get to Webelos.

48:11

AP: 8:02

It was overcast and there was a little sprinkle like there's been pretty much all week.  I ran my normal 6 mile loop around the mountain through Little Valley and back on River Road.  I'm running the St. George 1/2 on Sat. just as a training run.  Not going for any PR's.

I ran the St. George 1/2 today.  I started out with Jeff for the first few miles, and then we caught up with Mark who said that Dace was ahead of us so I tried to catch him.  He waited in Bloomington Hills near the park when I yelled to him.  I might not have caught him if he hadn't of stopped.  He left me a few miles later, and I couldn't catch him.  I wanted to save something for the last few miles so I didn't get killed like the previous year.  It was a good strategy because I was able to finish around 7:30 miles.  It was a good run overall that I was happy with.

1:38:46

AP: 7:33

My upper hamstrings were quite tight this morning from the race on Sat., but they loosened up after the first mile.  The legs felt pretty good after that.  I just ran the normal Little Valley loop.

Yesterday they had the stake come back to the building for a 5 pm realignment of our wards.  They split our ward down the middle so that now it's just the Springs development.  The Lawrences were moved into the new ward so they called Bro. Clayton as the 2nd counselor.  We lost our Young Men's pres. and Relief Society pres.  It will be a change for the better I'm sure due to the size of our ward.  More opportunities for service for all.

48:40

AP: 8:07

Legs felt pretty good for the most part.  I went a little faster today so that Stephanie could meet up with Elayna to run.  I did the out and back towards Fort Pierce.

47:41

AP: 7:57

I ran 2.1 miles at 7:49 pace at about 4:30 pm before I was supposed to meet Dace at the track to do some speed stuff.  I came home and grilled some steaks before heading to the track.  I got to the track a little early so I ran 1.4 miles waiting for Dace.  We ran 8 400's with a 400 jog in between each.  So we never stopped.  Then we ran another 800 at the end to make it 8 miles for me for the day.  It was a great workout.  It's good to have someone to do the speedwork with because I hate it so much.  Dace pushes me also because he's so fast at the shorter distance stuff.  He finished just ahead of me everytime.  Actually blew me away on the last one.

For the 400's my laps were:

89 seconds

90s

90s

88s

88s

87s

86s

87s

Just an easy 6 around the Little Valley loop this morning. It was a bit frigid out this morning. My tibia aches pretty bad in the cold weather due to my stress fracture that I suffered in the 2007 marathon. It always makes me nervous, but I think it's just due to the cold.

TT: 48:47

AP: 8:08

Dace and I were going to run this morning, but I messed up on the time so when I got to our meeting point he was already gone.  I didn't have my mp3 either so it was a long run.  I kept the pace pretty consistent between 8-8:10 other than a few fast miles mixed in.

TT: 1:36:41

AP: 8:03

Did the out and back 6 today towards Fort Pierce.  Just a nice easy run.  I have to make the trip to Vegas today for appointments.   Supposed to be a late one.  Not really looking forward to it.

TT: 47:43

AP: 7:57

Ran the Little Valley loop the opposite direction so there was more uphill.  There were 2 runners across the road from me so I pushed the pace up the hill to stay with them.  A little friendly competition is always good.  Tommorrow I'll do some speed stuff.  Not looking forward to that.  I have Webelos and Hunter's basketball.  I had 14 Webelos this evening.  I'm solo with them now that the ward split so I invited one of the dads to come.  Two of them showed up so it worked out good.

TT:  48:12

AP: 8:02

Today was speedwork at the Desert Hills track.  I did 4 800's and 2 400's with quarter jogs in between.  I really detest speedwork, but I guess it's a necessary evil to get faster.  Especially when I have to run my training runs at a slower pace than I want to so I can stay injury free.

I ran the 4 800's at:

2:58

3:00

3:00

3:01

I ran the 2 400's at:

1:26

1:22

Dace and I met for some repeat hill work on River Road in the industrial area. We ran up and down the dirt road that goes to the water tanks. It's a little over a 1/2 of a mile up to the last tank. We did that 4 times, and then ran to Desert Hills High and back. I thought I was going to die on the uphill. I hadn't done a lot of steep uphill recently.

TT: 51:03

AP: 8:31

Dace and I ran our 12 mile loop through Tonaquint, Bloomington Hills, and around the river.  He tried to back out due to a little rain, but I was able to convince him.  The temperature was perfect.  We kept the pace down, and was just a nice easy run.

TT: 1:37:54

AP: 8:10

Did an out and back this morning.  Just a nice and easy run.

TT: 48:35

AP: 8:06

Woke up to fog covering the city.  I ran in heavy fog most of the way.  It was pretty cool.  Just went at a slower pace the whole time.

TT: 1:09:54

AP: 8:13

I did a little tempo run today.  I ran the first 4 under 7 pace.  I needed a rest after the 4, and then I picked up the pace again on mile 6.  I did a 6:48 on that one.  Nothing super fast, but it was for me.

TT: 1:02:53

AP: 7:24

1. 6:58

2. 6:52

3. 6:48

4. 6:53

5. 8:09

6. 6:48

I finished up the last 2.5 at 8:08 overall.

Just an easy 6 today.

TT: 48:19

AP: 8:03

I met Dace at the Dixie Ctr. for the middle miles.  He ran just over 5 with me.  So we went at a pretty good pace for those.  It was a great run overall.  I felt pretty good afterwards.  It was my longest run since the St. George Marathon.

TT: 1:52:00

AP: 8:00

I had a full day today.  We took 2 of the kids on their date with us on a hike to the Temple Quarry.  It's probably 3-4 miles round trip I'm guessing.  Then we all went on a 8-10 mile bike ride with all 4 of the kids.  So needless to say I had a pretty full day, but a great one.

I ran the first 3 out and back at 8:08 pace, and then I ran with Steph up the hills and back down of Stone Cliff.  I ended up at 9:12 pace overall after the slower miles with Steph.  It was good to get a chance to run with her it doesn't happen very often.

Did an easy loop around Little Valley this morning.  I'm starting to feel some minor pains in my lower right leg.  Hopefully it's nothing serious.

TT: 48:29

AP: 8:05

Did the Little Valley loop this morning.

TT: 48:25

AP: 8:04

Dace and I met at the track this evening for some 800 speed work.  We did 5 800's with a 800 warmup and cool down and then I ran 2.5 after that at 8 min. pace.

The 800's were as follows:

1. 2:57

2. 2:56

3. 2:57

4. 2:58

5. 2:59

I decided to go a little further today so I didn't have to run so far tomorrow.  I had Bill's Dad's funeral to go to as well.

TT: 1:12:58

AP: 8:07

I did the 7.5 mile Little Valley loop that goes by Hannah's school.  It has a good amount of uphill in it.  I added a half mile in my neighborhood.

TT: 1:04:52

AP: 8:07

It was a muddy wet run this morning due to all of the rain we've had the past couple of days.  I love all of the moisture though.  We need it.

TT: 47:47

AP: 7:58

Just did an out and back on the trail.

TT:  48:39

AP: 8:06

Dace and I went out from my house around the Little Valley loop this afternoon.  We went out pretty fast.  The 5th mile was at 6:51.  We even posted good times on the uphill portions.

TT: 44:51

AP: 7:28

Just did an out and back.  I was quite winded due to the 5 day rest.  I was out of town last weekend and Mon. and Tues. I had early meetings so I didn't get out.

TT: 47:46

AP: 7:58

I ran 9 this morning in the rain.  It felt great compared to yesterday.  I ran all of them under 8 pace.

TT: 1:11:12

AP: 7:55

When I got back Dace had texted me about going 8 this evening.  So today I put on a lot of miles, but the legs actually held up pretty well.  We ran half of them under 8 and the other 4 just over 8 pace.

TT: 1:04:03

AP: 8:00

Just a nice easy recovery run from all the miles yesterday.  The legs were a little tired in the beginning, but actually felt pretty good for the most part.

TT: 49:55

AP: 8:19

I meant to do 10-11 miles today, but I got too late of a start so I only ran the 6.  Butch had called me yesterday, and said his Lake to Lake team might need me to run because Kevin's back was hurting him.  I never heard back from him so he must've been able to run.  They took 2nd last year.  I think Holt's team was 1st.

I ran pretty slow today just to give my legs a rest.

TT: 50:31

AP: 8:25

I went out at a fast pace today due to time constraints.

TT: 46:22

AP: 7:44

I did a few more miles today to make up for not being able to run yesterday.  I ran miles 3, 4, 5, and 8 at a tempo pace.  I ran 6:58, 6:57, 6:55, and 6:58 on those miles.  My hamstring between the back of my knee and butt was quite sore so I'll probably take a day off.

TT: 1:08:12

AP: 7:35

Didn't have much time this morning to run due to my late start.  I'll have to go longer tomorrow to make up for today.  We helped Steph's parents with the landscaping at their recovery home.  It's a non-profit so it qualified for "give a day get a day" at Disneyland.  Tammy and Melanie and their kids, Jessie, and Joe were all there as well.  We moved 21 yards of rock in about two and half hours or less so we were all pretty sore afterwards.

TT: 31:47

AP: 7:57

Went for a long run today.  I actually felt pretty good.  I felt like I had quite a bit left in the tank.  So it was a good confidence builder.  I'll be planting 10 more fruit trees in the yard today. 

TT: 2:09:03

AP: 8:04

This daylight savings time makes for a really dark run in the mornings.  I did the Little Valley loop.  Just took it easy for the most part.

TT: 48:30

AP: 8:05

I went down to the Virgin River trail system, and ran around it and back.  The temperature is warming up.  It felt great this morning.  I went without the headband and gloves.  It was funny because I ended up at exactly 8:00 pace.

TT: 1:12:00

AP: 8:00

Only had time for a short out and back.  Didn't want to put too many miles in due to the Spectrum 10k tomorrow.

TT: 32:23

AP: 8:06 

There were 800 people signed up for this so I felt pretty good about the results.  I was kind of shooting for under 40 mins., but there were some uphill sections in there that didn't show up on the elevation map.  They took a little out of me early on.  I didn't know if I had it in me or not for the 40 mins., but I felt good with what I was able to do.  It was a PR for me.  My previous best was 42 and some change at the Butch Cassidy, but that is a much tougher course.  I ran with Mark a little bit at the first, and had Mike just ahead of me most of the way.  I ran with Mike for the last 1.5 or so, and we kept switching back and forth.  He had a nice burst at the finish to go by me.  I hit the 5k mark at 19:19 which was a PR for me as well.

I had a nasty side ache just before mile 4 that stayed with me for a couple of miles.  I usually don't get those, but that didn't help.  At the finish my right calf had a knot in it, but I was able to get a quick deep tissue massage so hopefully that helped.  It was a good time overall.  Steph ran it with Elaina, and they both did better than what they thought they would do.  They both finished well under 1 hour.

TT: 40:31

AP: 6:31

1. 5:57

2. 6:28

3. 6:18

4. 6:45

5. 6:58

6. 6:58

6.2. 6:11

I did an out and back the legs felt better than I thought they would.  That massage really helped out with my calves.  My quads were a little sore yesterday, but felt pretty good today. 

We started our garden for Family Night.  Hopefully we can finish it up this week.  We have most of the trees in now.  We planted 24 thus far, and we only have a few nut trees left to plant.  I've really enjoyed working on this project with the family.  Hunter gets pretty excited about it.

TT: 47:56

AP: 7:59

The legs continue to improve.  I got out a little earlier than usual this morning and did the Little Valley loop.  Nice temp this morning.  It was 53, but a little chilly due to the breeze.

TT: 48:03

AP: 8:01

Hannah had soccer practice and Hunter had baseball practice this evening so I took both of them.  They were both in the same area so it made it nice.  I didn't get a run in this morning so I decided to go for a run while they were practicing, and then I was able to watch some of their practices.  The practices both went a little long so it worked out good.  It was Hunter's first time batting on a machine.

TT: 48:15

AP: 8:03

TT: 48:09

AP: 8:02

Dace was going to try and run 6 or so with me, but ended up having to ride the  bus with the track team so wasn't able to.  Butch called, and mentioned he wanted to go out for a 20 miler next weekend so I did 16 instead of the 20 I was going to do.  The run felt good.  My last 5-6 miles were my fastest which was good.  After I left for the run, I tried to turn my MP3 on only to find out the battery was dead so it was a long run with no tunes or company which makes for a really long run.

I didn't get out as early as I wanted to so I finished just after 10 am.  We had been out the night before with 2 of my old mission friends so I didn't get up as early as I wanted to.  After the run, we went to Hannah's soccer game at noon.  My Mom, Kelcey, Becca, and Angelie were all there so it was nice for Hannah.  She's doing much better, and being a lot more aggressive.

TT: 2:07:36

AP: 7:59

Did the Little Valley loop this morning.  The calves were quite tight after the run.  Must've been due to the run on Sat.

TT: 47:53

AP: 7:59

Took a couple of days off due to my work schedule so I went for a longer run today.  The legs felt a lot better today which is good because I was a little nervous for my run on Saturday.  I was able to run at a pretty good pace considering all of the hills on the run.

It's about time to retire these shoes.  They've served me well.

TT: 1:34:34

AP: 7:53

I ran along Riverside today on the Virgin River Trail.  I usually don't go that direction, but Steph had run that way yesterday and lost her headband.  So I told her I would run that way, and see if I could find it.  I didn't have any luck.  Someone must've grabbed it or the wind blew it away.  I was only going to go about 6, but went further to look for the headband. 

Tomorrow is the big 20.  My first since the St. George marathon.  Butch is in town for conference, and Dace is going to run the first 10 with us.

TT: 1:08:34

AP: 8:04

I met Butch at the Confluence Trailhead.  So he ran 2.25 miles to meet me.  We headed up the trail to Hilton Dr.  We got back on the trail near Tonaquint Park then we took Dixie Dr. to Sunset then through Santa Clara, and up through Ivins.  We then took Snow Canyon Pkwy. to the trail that takes you back to Dixie Dr.  This is a great scenic run that Butch enjoyed.  It was his first time running it.  I was only going to go 20, but we ended up short of the car so we ran an extra .5 and walked in the final 1/3 to 1/2 of a mile.

The run felt good for the most part.  It was a good confidence builder.  My calves held up.  I was a little worried with all the miles I put on the last 3 days and the tightness.  My right calf was pretty tight most of the way, but loosened up towards the end.  On the downhill portion the last few miles, my left achilles started hurting a little so we slowed the pace to finish up.

My Cardio held up really well.  Butch even commented on my breathing being really good towards the end of the run.  I didn't feel like I was working as hard as I normally am on a run of that distance.  I had quite a bit left in the tank cardio wise.

We spent some quality time this afternoon picnicing in Leeds as a family.  It was a great time.  We had an Easter Egg Hunt for the kids, and we played some sports with some local kids.  Some of which went to Hannah's school.  We then went home and watched some conference which we had recorded.  I went to the Priesthood session.  The messages were great as always.

TT: 2:45:06

AP: 8:03

Just did an out and back towards Fort Pierce.  Just a nice easy recovery run from Sat.  The legs felt pretty good which is a good sign.  The tightness from Saturday's run was gone for the most part.

TT: 48:44

AP: 8:07

The calves were quite tight this morning.  I'm going to have to go get a deep tissue massage as much as I don't want to.

TT: 47:09

AP: 7:51

Did an out and back.  Steph was going to go on the bike beside me with Madelyn in tow, but they got behind me and went the wrong way on the trail.  So I actually never really got to talk with them except for a couple of seconds before we got split up.

TT: 55:09

AP: 7:53

Ran out to Little Valley and back.  Today is my day in Vegas.  Not looking forward to that drive.

TT: 47:52

AP: 7:59

Just a relaxed easy run.  Nothing too special.

TT: 40:34

AP: 8:07

The long run was a solo run today.  Dace must've been busy with track because I couldn't get a hold of him on Fri.  I got a late start so it got a little warm by the end of the run, but the temps were great for the majority of the run. 

I felt good about the pace considering it was a solo run.  The calves felt pretty good.  My wife purchased "The Stick" for me for my birthday so I've been rubbing them down with that pretty good.  It really works to keep them loose.

TT: 2:23:16

AP: 7:58

I did the Little Valley Loop this morning.  Just a nice easy run.

TT: 48:02

AP: 8:00

I injured myself.  Just before mile 2.5 my left calf and achilles started hurting pretty bad.  I was limping, but didn't want to walk 2.5 miles home so I just jogged it in limping the whole way.  I'm going to have to go get this worked on right away.  I hate injuries.  It's the story of my running career.

TT: 43:41

AP: 8:44

I had April work on my calves in the evening yesterday.  I was able to go out for an easy run today.  I kept it slow.  My calves were sore, but they held up for the run.  Hopefully I can get through this, and work it out.  I'm going to try to run a little in the morning as well.  I think I'm going to cut back the running to 4 days a week, and just run longer distances.  Try to get on the bike the other days. 

TT: 34:27

AP: 8:37

I went out with Dace today.  Only had time to do 6 miles.  It was probably for the best anyway because the calves were quite tight at the beginning, and that bone on the front of my leg was hurting near my shin.  I'm hoping it's just shin splints or something else less serious.  We kept a pretty good pace.

I had to get to the webelos day hike after that.  We met at the Springs park at 7:15 am.

TT: 47:18

AP: 7:53

The legs felt pretty good today so that was a good sign.  The calves started out a little tight, but loosened up quite a bit.  I went a little longer today so I can take a couple of days off.

TT: 1:11:50

AP: 7:59

Woke up to rain.  I don't mind running in the rain though.  I kind of enjoy it, but there was a pretty stiff wind as well from the west to southwest.  The legs felt pretty good so hopefully this new schedule will help.  April worked wonders on my calf.  I was thinking I was going to have to take a couple of weeks off.

TT: 1:18:28

AP: 7:51

I went up to Desert Hills track and did some speed work.  I was solo which made it extra painful.  I ran the first 3 800's at 3:00 pace, the next 3 were at 3:03 pace.  I then threw in two 1:26 400's.  It was a good workout as much as I detest the speed work.  I did quarter jogs in between the laps.  I had 6 miles when I finished up the speed work so I went home and did 4 miles on the treadmill.  Steph had to go out for her run so I had to get home to stay with our little one.  I ran the last 4 at 8:00-8:15.

It was a solo run today because Dace had a 5k in Hurricane.  Jenae was running her first 1/2 marathon in Hurricane.  She did awesome for her first long race. 

The legs felt pretty good today so I went out at a faster pace than I normally do.  I then went to Hannah's soccer game.  Then it was off to Hurricane for Russell's headstone dedication and a luncheon with the extende family.  It was good to see everyone.  Brenda and Jenny were still having a really tough time with the whole thing.

TT: 2:05:27

AP: 7:50

Dace and I met down at the trail and ran through Tonaquint, Bloomington, and back on the trail.  We went out pretty fast because I was a little late getting there, and he had to get to school.  I would have been on time, but I took my phone and then noticed Steph was using it for an alarm clock so I had to take it back home.

The legs felt great this morning.  The temps were wonderful.  It's looking like I'll be fine for the upcoming marathon.  I was nervous a couple weeks ago when I injured my calf.  I thought at that point I might have to drop out.

TT: 1:18:14

AP: 7:39

Dace and I ran the same loop that we ran on Mon.  We went a little faster than usual.  The legs held up well.  They were only sore for the 1st mile or so.  I'm liking this 4 day running schedule better.  I've done it in the past, but had gotten away from it.  I need to start biking on the off days though.  I've been doing some core work also, but need to do more.

TT: 1:17:19

AP: 7:44

I went out for just a nice easy run, but the legs were feeling great so I decided to run some marathon pace miles.  I ran 9 of the 10 at or under marathon pace.  It was a little chillier this morning than it's been, but felt good once I got warmed up.  A little bit of a head wind for a good part of it so it made the miles a little tougher.

TT: 1:14:12

AP: 7:25

I met Mike, Scott, and Bill over by the church on Bluff, and we drove up the course.  Scott was only going to do 12-13 so he jumped out somewhere there.  I wanted to go a little longer, but didn't want to go up the Veyo hill with the way my calves have been so I jumped out at the top of the Veyo hill.  I would've preferred to run with someone, but didn't want to risk the injury.  It was a good run. 

I then went and coached Hannah's soccer team because their coach was out of town.  I don't know a whole lot about soccer, but we managed alright.  Steph and I went to the Ironman finish later in the afternoon to see Randy and others finish.  Randy ended up finishing just over 10 hrs.  He was the top St. George finisher and the 2nd UT finisher.  It was inspiring watching the Ironman.  I always said I would never do one, but I might have to try one in the future.  That's a lot to get my head around though.  I wanted to get back over there closer to midnight when the last ones are coming in, but we didn't make it.

TT:  1:55:32

AP: 7:42

Dace and I went out on the 10 mile loop again this morning.  We ran at a real good pace this morning with 4 miles being at or under marathon pace.  I just need to keep these legs healthy, and I should be could come marathon time.  I think I'm pretty good cardio wise.  I just need to build up the quads better for the downhill run.

TT: 1:15:33

AP: 7:33

I ran solo this morning.  I ran the river trail.  Calves are a little tight.  I need to get them worked on before my big run on Sat.

I went to the Father and Sons in Pine Valley with Hunter.  It was a good time.  I didn't get much sleep because it was a little cold.  We had a good time though.  We went fishing, and then I tried to get Hunter to go turkey hunting with me, but he wanted to stay at camp and play with his friends.  No luck fishing just a couple of tiny bites.  I saw one turkey, but he was already in his roost.

I drove home, and Dace met me at the house.  We drove 21 miles out to the top of Veyo hill, and started running back.  We were just to the top of the Dameron hill.  A little over 3 miles into it and my left calf balled up like a charlie horse.  I was done so I hobbled back to the vehicle (ran and walked).  My calf and achilles had been hurting up until that point on the outside of my leg.  It cramped up on me on the inside higher up the leg.  So it's back to April's for the 2nd time in 4 days for more torture.  Why do I put myself through this?

I ran 3 really slow miles this morning to test it.  It was really sore.  I then biked 15 miles.  This stinks.

The leg felt a little better, but still quite tight.  I just went really slow again.  Hopefully this will work itself out so I can get back to training.  The marathon is less than a month away now.

Today was the first longer run since the calf injury.  It held up pretty well.  It was a little sore, but hopefully it's on the mend.  I just went at a nice easy pace.

TT: 1:24:10

AP: 8:25

I biked 20 miles this morning.  There was a pretty stiff wind for a lot of it so it was a good workout.

Dace and I met down by the river trail, and did the normal 10 mile loop. We cut it a little short, but my leg was feeling so good that I decided to go 15 miles. I ran under the bridge to the end of that trail, and a little beyond that on Riverside Dr. The calf felt great. My right ITB was a little tight the last few miles, but shouldn't be a big deal. Now I can take the next couple days off to give the leg a rest, and ride the bike in the meantime.

Hopefully I can keep it healthy. I will start the taper after Sat. so the lower miles should help keep it loose. I just hope I didn't lose too much pace during the last 2 wks. when the miles were so low(while I recovered).

TT: 2:01:05

AP: 8:04

I got out and biked 20 miles again this morning.  Just before mile 5 I went to brake down a hill, and I hit some dirt or gravel that had washed on the trail so I went down pretty hard.  I messed my left side up pretty good.  I've got a bruised hand, a nice abrasion on my arm, and hopefully just bruised ribs.  Lots of fun.  I finished the ride out at a lot slower pace and more cautious.

It was my first run back since the crash on the bicycle.  The ribs were quite sore when I first headed out, but they slowly got better.  At times, I would get a sharp pain, but for the most part they held up pretty well. 

Dace and I ran from our homes to the trailhead, and did the loop through Tonaquint and Bloomington then through Bloomington Hills.  The heat did me in.  We started at 3:50 pm., and it was a little warm this afternoon.  We had a head wind a good part of the way as well.  We kept it at a pretty easy pace most of the way which I needed due to the heat and injury.

It was a good test.  It felt good to get out and run again.

TT: 1:59:30

AP: 8:15

I was supposed to meet up with Dace at the trail, but I was a little late because I couldn't find my remote to my car.  I started to run, but decided to go back to the car and meet up with him at the Confluence trailhead.

The ribs felt pretty good after the first couple of miles.  The downhill is a little jarring, but they held up for the most part.

TT: 1:21:33

AP: 7:46

Dace and I met at the park and drove up the St. George course 15 miles. We started basically at the top of the Dammeron hill, and ran into the park. We wanted to get some more downhill in before the marathon. I felt decent, but I think my ribs are hurting me a little with my breathing.

I was able to finish the diagonal miles up strong which was good.

TT: 1:49:05

AP: 7:16

I did 6 extremely slow miles up at the cabin with Steph.  It was good to run at the higher elevation though.  Hopefully it will help for the marathon.  It was good to run with Steph as well. 

I met Dace at Desert Hills High.  We ran 6 from there.  A lot of hills.  I felt like crap.  My cardio was awful, and the ribs were really bugging me.  Hopefully I can get them back on track with the taper over the next week and  a half.

TT: 47:57

AP: 8:00

Ran on the treadmill for the first 3 miles because I had to stay home with the kids while Steph was out running.  The last mile I just ran an out and back through the neighborhood. 

Dace and I went out at 6:45 this morning.  Man has it warmed up these past few days.  We did one mile at a sub 7 and paid for it after that.  One last trip to the torture table to get my calves worked on.  Two more runs prior to the marathon.

TT: 1:18:52

AP: 7:53

I got out way too late this morning because I got up early to run and got a text from Dace that he wasn't feeling well.  That's all I needed to hear to jump back in bed.  I paid for it on the run.  When I finished the run around 10 a.m. it was already 91 degrees out.  I can't take this heat when I'm running anymore like I used to in Vegas.

TT: 47:07

AP: 7:51

The temps were much nicer this morning because I got my butt out of bed at a decent time.  Just ran down to the trail and back.  It was just a nice easy run.  It's marathon time.

TT: 32:14

AP: 8:04

We left for Provo fairly early.  I took the whole family.  We ate lunch at The Jerk Shack when we got there.  It was great food.  I hadn't had Jamaican food in years other than what I've made myself.  The  family liked it for the most part.  We then headed for the mall to get my packet.  I ran into Mark and his wife and chatted with him for a while.  We then checked into our hotel at the Courtyard.  We were able to meet up with Ivan, Leah, and Jamon for dinner so that was a good time.

We went back to the room for a quick swim.  I got to bed about 9:20 pm.  I woke up a couple of times, but overall it was the best nights sleep I've ever got before a marathon.  Woke up at 3:30 am because Dace and Laurie were picking me up at 4 am. for the bus ride up the canyon.

I ran into Don Vines at the start line.  It was good to see him.  They started the race 15 mins. late so we got rained on a bit before the race.  It continued to rain for the first 13 miles or so. 

Mile 1- 7:15  Dace took off a little at the first and I let him go because I didn't want to give too much away at the beginning.

2- 7:14  I continued to let Dace go because my lungs were feeling the effects of the elevation.  I just kept within 50 yards or so.

3- 7:26  There were some rolling hills in miles 3 and 4 so I slowed the pace a little.

4- 7:29

5- 7:26  More little hills on 5 and 6.

6- 7:30

7- 7:44  Miles 7 and 8 had the biggest uphill sections of the race.  I caught Dace on one of these miles as he had slowed a little.

8- 7:47  We pushed through the hills together and were back on the pace that Dace had figured for the race.

9- 7:10  Time for the downhill.  We took turns in the front for the next 6 or so.

10- 7:14 

11- 7:32  A lot of little uphill sections that slowed the time.

12- 7:12 

13- 7:13  Hit the halfway point about where we wanted to.  We were at 1:36:14

14- 7:26 

15- 7:52  Another nice uphill section here.  So we slowed the pace considerably.

16- 7:06  I pushed out ahead on this mile and stayed ahead for the next few.  Nice downhill with a tailwind pushing me.  I started to think maybe I could do this thing at this point but the left leg was starting to tighten up a bit.  I was hoping it would go away.

17- 7:13  More downhill.

18- 7:23  The course is starting to flatten out more at this point.  The leg is still tight.

19- 7:32  Somewhere here or mile 20 Dace came up and said we needed to go.  I knew I didn't have it in me, but didn't want to say anything.

20- 7:39  We're not at the 7:30 or so that we need to be at and the pace is slowing.  I wanted to shut it down so bad and just jog it in, but I kept on trucking.

21- 7:46  Dace pulled away on this one to make a push for the BQ.  I let him go knowing I couldn't finish strong at that pace.

22- 7:54 

Miles 23-26.38-  My watch reached it's limit on laps so it beeped nonstop until the finish.  Man was this ever annoying, but I didn't want to stop to fix it.  These laps all showed up as one lap.  I kept it under 8:30 on all of them.  My average pace was 8:27.  I hit the curb turning off of University Ave., and I went down hard on my right hand.  I didn't get my foot up high enough I guess.  It wasn't pretty.  On the next turn my MP3 fell off my arm due to the previous fall I'm sure so I had to stop and pick that up as well.  I saw Dace make the turn ahead of me.  Steph and the kids were there yelling for me near the finish.  I wasn't too happy after the fall.  I looked at them and waved, but she said I looked pissed.  She knew why after she saw my hand dripping with blood.

I talked to Don and Dace briefly at the finish as I saw them shortly after I finished.  It took us about 15 mins. to find someone to get me some bandages for my hand.  I tried to eat a little, but the stomach couldn't take much.  I then headed to get my bag and ran into Mark and chatted with him for a while.

I didn't get the BQ that I wanted, but overall I felt good about the race considering all of the injuries I battled with the calves and achilles and the ribs from the bicycle accident during training.

Met Butch at the trailhead on River Road.  We ran up River Road to the Blvd. then to Main St.  We then went to the trailhead at the Dixie Center and back to the car.  Butch ran on home and ended up going 17 miles or so.  It was good running with him.  It had been a while.  He went slow for me as this was my first run since the marathon.  I've been lazy this week.  The legs felt good except for a tight achilles/calf on my right leg.

TT: 1:02:30

AP: 8:15

I ran from the house and around the Virgin River trail loop.  The temps were nice this morning for getting out at 7:20.  Just the same tightness in the right leg.

I'm probably going to run the Bryce Canyon 1/2 in July, but other than that I don't have any race plans in the near future.  I'm just going to try to heal the legs, and enjoy running.

TT: 1:04:40

AP: 8:05

The leg wasn't doing too well this morning.  I'm going to rest it I guess as much as I hate to with Bryce Canyon coming up. 

TT: 56:27

AP: 8:04

I cut the run short due to my leg still bothering me.  I guess I'll just continue to run on it until I run Bryce Canyon, and then I'll rest it for a month or so.

TT: 15:34

AP: 7:47

Went for a run up on Cedar Mtn. to help me prepare for the elevation at Bryce Canyon.  I was planning on going 8, but the leg was feeling good so I went for 10.  I regretted that decision for the last 3 miles because my leg really went downhill.  On a positive note though, my breathing at that elevation was pretty decent.

I guess it's time to see April again.

The leg was bothering me again the last 3 or so.  I'll be going to see April tomorrow so hopefully we'll get it fixed (get the knot out).

TT:  50:21

AP: 8:25

First day back since the appt. for my leg.  It felt great.  It only got sore on the last mile or so.  April worked her magic again.  If I could only keep it out of knots now.

TT: 1:08:34

AP: 8:27

I met up with Dace and Laurie at the Bloomington Park.  Dace and I went ahead and ran out 2 miles on the trail.  On our way back we ran into Logan so he ran back with us.  I then ran around Bloomington Dr. loop to get more mileage in.  The leg felt great for the duration.

TT: 59:02

AP: 7:52

Got out a little late today so it got a little hot on my way back.  The deer flies were trying to bite me today so I had to pick up the pace to keep them off of me.  It was a good run other than that.  The legs felt great.  It should be a great Bryce Canyon 1/2.  Steph, Jenae, Chris, Dace and Laurie are all running it.

TT: 46:51

AP: 7:49

It took me a bit to find Dace at the start line, but I located him right before start time.  Saw a few familiar faces at the start line.

Mile 1- 7:07 I let Dace go out just ahead of me, but I never would end up catching him.

2- 7:01 Right where I needed to be for the 1:30 attempt.  The downhill has started.  My breathing from the elevation was pretty heavy thus far.

3- 6:15 Dace stayed just ahead of me.  This mile was probably a little fast.

4- 6:37 I slowed the pace just a bit and Dace is starting to pull away, but I knew I needed to slow it down to give myself a shot at the goal.

5- 6:46

6- 6:44 I'm still right where I want to be at this stage.

7- 7:12 My legs are starting to feel the result of going out a little fast and the heat is baring down.

8- 7:18 The uphill of the last 2 miles and the heat are taking their tolls.  It is unseasonably hot at this elevation.

9- 7:54 The course has flattened out and the legs just don't have it in them so I shut it down.

10- 7:34 Just trying to enjoy the last few miles at this point.

11- 7:51

12- 8:05 This mile was awful.

13- 7:47 I was able to pick it up a little

13.1- 6:20 Had a little bit left so I ran hard to the finish.  A PR by slim margin.

I talked to Dace for a minute at the finish, and then I headed back to find everyone.  I saw them loading Tonia's brother Brent into a car.  He didn't look like he was doing too well.  I guess a lot of people were taken to Panguitch Hospital due to the heat and dehydration including Brent.  People talked about how hot it was compared to the 2 previous years.

I came across Chris first he had a little less than 1 mile to go.  I ran with him for a little ways.  He finished just over 2 hours for his first 1/2.  Tammy was next, and then Jenae.  I ran a few steps with her (she improved on her first ever 1/2).  I found Steph she was walking at this point.  She said she just started walking at mile 10 because she had overheated and wasn't feeling well.  They were at mile 7 right at an hour so they had a great pace going at that point.

We hung out at the finish line and talked to a lot of people that we knew.  Cheryl informed us that Brent was at the hospital, but was doing better.  I guess he got amnesia from it all.  I talked with Danny Kroff, Jarrett Taylor and a few others.

It was a beautiful run.  I just went out a little fast, and the heat got to me.  My training hasn't been where it should've been either since the Utah Valley Marathon last month.  I would definitely run it again.

I met up with Dace this morning at his house for my first run since the 1/2 marathon.  We ran down to the Virgin River trail around the loop and back to his house.  It was right at 10 miles.  We can't do are old route anymore due to them taking out the trail section near the Ford dealership.  I think it's a permanent change.  We just kept it at a nice easy pace.

TT: 1:22:49

AP: 8:17

I met up with Butch at the trail.  He'd already run 8 when we met up at 6 am.  It was a hot and humid day.  When I passed by Summit it said 87 degrees already at 6 am.  It didn't let up up either.  It rained lightly for a brief moment.  We were hoping for more to cool off.

I was really sluggish today.  The legs and the breathing were awful.  I felt bad holding Butch up.  That's what I get for not running all week.

TT: 1:33:08

AP: 8:28

The temps were much nicer this morning, and there wasn't all the humidity that there was on Sat.  I kept the pace around my easy pace the whole time.  The legs felt much better.

I'm  going to try to get the miles in this week and not slack off again.

TT: 49:53

AP: 8:19

TT: 49:23

AP: 8:14

Took off this morning planning on doing 14 miles.  I decided to do 18 instead.  It was a lot like last Sat. in that it was muggy and threatening to rain, but it was a little cooler.

I probably should of stuck with the 14 miles.  I think I over did it.  My right hip was hurting pretty bad.  It was my longest run by far since the marathon in June.

TT: 2:29:51

AP: 8:20

Solo run this morning. The temps were great (in the 60's). I was loving it.

TT: 1:22:39

AP: 8:16

I met Dace at his house and we ran the loop around the mountain past my place and around Little Valley.  Once again the temps were awesome.  It was high 50's to low 60's for the run.  I added some miles on at the end.

TT: 1:20:25

AP: 8:03

Dace and I met up at the trail.  Rich Bruin met up Riverside to jump on the east end of the trail, and then we came back down the trail and ran the 5.5 mile loop around the river.  We also added 3 miles on the Bloomington trail.  

I'm loving the temps lately in the morning.  It's a welcome change for the better.

TT: 1:52:36

AP: 8:03

I took Ashlyn to violin practice this morning so I had to split my run up.  I did a before, during, and after run.  Went out at a little faster pace this morning.

TT: 1:19:41

AP: 7:58

Dace, Rich, and I met down at the trail for 10.  It was quite the thunderstorm last night so it was a little humid but the temps weren't bad.  We went a little faster than we've been running.  I felt pretty good most of the way so it was a good confidence builder.

TT: 1:19:34

AP: 7:57

Just a nice relaxed run.

TT: 32:21

AP: 8:05

Ran the long one alone today which is never fun.  I couldn't get too sleep so i got out a little later than I wanted.  I finished around 9:30 so the last couple of miles it was a little warm.  I'm a wimp anymore when it comes to the heat.

TT: 2:10:26

AP: 8:09

Dropped Ashlyn off at violin and headed out from there.  I was only able to get 4 miles in, and then I picked up 2 after.

TT: 46:57

AP: 7:50

Dace and I ran down along the river.  The temps were great near the river.  The legs felt good today.

TT: 1:16:32

AP: 7:41

TT: 48:48

AP: 8:08

Dace and I ran 2 slow with 6 fast miles in the middle and then 2 slow at the end as well.

TT: 1:16:49

AP: 7:41

Nice and easy 8 to get my miles in for the week before heading out camping for the weekend.

Went out for my 10 mile run.  It was dark still and I was running on a dirt section of my route and I hit a rock and rolled my ankle over pretty good.  I was just over 3 miles into the run.  It wasn't even my bum ankle.  I could tell it was bad.  I had to sit down for a while.  When I got up it felt good so I ran back to the car. 

With about a 1/3 of a mile to go it started hurting pretty bad so I pulled up and walked it in at mile 6.  Won't be running for awhile unfortunately.

First run since injury.  It was a little sore and tight at first, but it loosened up pretty good.  Pleased with the run overall.

TT: 32:48

AP: 8:12

Dace and I got out and ran this morning.  We went out at a pretty good clip for me not running for a while.

TT: 47:34

AP: 7:56

TT: 49:13

AP: 8:12

It was quite dark this morning.  No moon to be found.  I ran 2.5 then took Ashlyn to violin and ran another 3.5.

TT: 48:43

AP: 8:07

I ran solo this morning as Dace had a meeting to go to.  It was pretty hard running after being off for so long.  Always hard for me to get back into it.

TT: 1:04:50

AP: 8:06

I ran over by Fossil Ridge after dropping Ashlyn off.  It's gotten really dark in the past month or so.  Entire run was in the dark.

TT: 31:59

AP: 8:00

Dace and I ran the Virgin River loop.  It was good to run with someone again after the long layoff.

TT: 46:43

AP: 7:47

Dace and I ran a tempo run warm up mile then 4 under 7:30.  The last mile was a cool down.

Just a nice easy recovery run from the tempo run that my calves got a little tight on.

The mode button quit working on my Garmin today so I can't get my mile splits off of it.

I was a little late meeting Dace so he was gone when I got there.  I knew there was no way I was going to catch him so I ran reverse and met up with him.  I went out pretty fast to try and make up time.

I ran solo this morning.  I started just before 9 am so the temps were nice.  I need to get my watch fixed.

TT: 1:11:41

TT: 48:22

Dace and I ran the normal loop.  Legs are starting to feel a lot better.

TT: 47:39

Ran the 10 mile loop with Dace and a high schooler named Brady.  It nearly killed me.  I let them take off the last few miles.  I ran pretty well up to that point.  A lot better than I thought I would for not running much for so long.

Last Saturday must've caught up to me because I didn't have it today.  The legs were just dead.