run, run, run

After the injuries, sickness, laziness and bad eating habits of the past few months, I knew I wasn't ready for this one. But, I hadn't raced in a long time, and this one is so darn fun, I gave it a go anyway.

Not as bad as I had feared. The whole field was slowed down a bit because of the 17 degree weather and falling snow that hid the black ice patches on the greenbelt. I kept the first mile under 7 minutes, but then slowed down by about a half minute for the rest of the way.

As usual, the race ended with good soup, good conversation and football on the tvs. Not a bad way to start off the new year.

Boise, ID 6:15am

Pace: 8:45

Did the full 7 mile route with Randy this morning. I think we are both healthy now -- just out of shape.

Boise, ID 7:20am

Pace: 8:59

cccccc-cold!

Boise, ID 12:30pm

Pace: 8:28

Randy made a new rule, if it is below 10 degrees, we don't run. It was 7 this morning. So, I went out for a noon run. It was still cold.

Boise, ID 11:15am

Pace: 8:33

Still cold. Trying to stay motivated. Tomorrow I start up the diet and dial up the training on Monday.

Boise, ID 6:15am

Pace: 8:26

It begins now. I weighed in and it looks like I need to lose about 20 lbs by Ogden. Should be manageable. I also need to add another workout of some sort every day. I'm going to strt out with weightlifting in  the garage. There, I've written it down and put it on the internet. If I fail, the world will know that I'm a pathetic loser.

Boise, ID 6:15am

Pace: 9:15

Snow. Only ran 5.

Boise, ID 6:15am

Pace: 8:56

Boise, ID 6:30am

Pace: 9:14

Boise, ID 6:15am

Pace: 9:04

Boise, ID 11am

Pace: 8:53

Needed a longer run. Went through the wetland area at McMillian and Maple Grove. Saw a few people sledding down the hill and then across the ice. Didn't they see It's A Wonderful Life?

Boise, ID 12:30pm

Pace: 8:04

Too cold to run in the am. Randy suggested that we don't run when it's below 10 degrees. From now on, I'm calling it the Randy Rule.

Went out at lunch time and got in a good run with a decent pace considering the snow on the ground.

Boise, ID 7:30am

Pace: 8:48

7 miles. Waited an extra hour before running in case it warmed up a bit. It didn't.

Pulled the treadmill out of the garage and ran three miles in the evening.

Boise, ID 6:15am

Pace: 8:57

Modified Randy Rule this morning. We only ran about a mile and a half. Then I went and ran three and a half more because I'm not that bright.

Did 3 more miles on the treadmill in the evening. I hate the treadmill.

Boise, ID 11:30am

Pace: 8:18

Randy Rule this morning. 3 degrees was too cold. Went out at lunchtime and only ran 5 because it was still really cold.

Boise, ID 11:45am

Pace: 8:20

Too cold again this morning, so I ran at lunch. Still cold.

Boise, ID 2pm

Pace: 8:39

Went out and did 10 today. Good to know I still can. Getting really tired of the cold.

Boise, ID 4:15pm

Pace: 7:51

Texted Randy this morning "Are we running? It's 2 degrees" Randy: "No. Mine reads -2"

So I ran in the afternoon. Felt good to get a good hard run in. Finally kept the pace below 8. Had a crappy eating weekend, so I needed that.

Boise, ID noon

Pace: 7:43

5.55 miles at lunch. It was zero this morning, so I ran later. The streets are starting to dry up a bit and the snow is packed more on the edges, so I was able to put together a better pace today. Gradually getting skinnier and faster. Feeling a little more optimistic.

 3 miles on the treadmill in the evening.

Boise, ID 11:45am

Pace: 8:10

7 miles at lunch. I held a decent pace until I went down the path behind HP. It was slick and bumpy.

3 miles on the treadmill in the evening.

Boise, ID

Ice storm today so I ran inside on the treadmill.

Boise, ID

Still slick. I hate the treadmill.

Boise, ID noon

Pace: 8:50

The ice is mostly gone but this was still a rough one. Too hot running with the wind, too cold running into the wind and a lot of slush and water everywhere.

Boise, ID 6:15am

Pace: 8:35

Ran with Randy for the first time in a while. The weather dropped again, so the sidewalks were really slick. I actually went down once, but no damage done.

Did three more on the treadmill in the evening.

Boise, ID 6:30am

Snow. Treadmill. Ready for spring.

Boise, ID 6:15am

I looked at the thermometer and it read 36. I thought, great, it's finally above freezing. It should be a nice run. I went outside and the world was a sheet of ice. So Randy and I stumbled along for two and a half miles. I ran like I had to go to the bathroom -- very gingerly, trying to avoid an accident.

Afterward I got on the treadmill and did four more. Getting more used to the treadmill. I watched Match Game and Twilight Zone reruns.

Boise, ID 6:30am

Pace: 8:50

Boise, ID 6:15am

Pace: 8:20

Boise, ID 9:45am

Pace: 8:05

Good Saturday run. Roads are finally drying up. Running down Joplin Road with the sun glistening and the steam rising off of the giant piles of cow manure in the fields makes you glad to be alive in the state of Idaho.

Boise, ID 6:30am

Pace: 8:30

7 miles. Randy was sick this morning, so I was on my own. But I had to get out there and work off some of those calories I gorged on last night during the Super Bowl.

Speaking of which, except for last night, the diet and workouts are going well. I dropped about 9 lbs. in the month of January and put in 2-3 workouts most days.

3.5 miles on the treadmill in the evening.

Boise, ID 6:30am

Pace: 8:41

Four workouts yesterday must have taken a toll. Had trouble getting the pace up this morning.

Boise, ID 6:30am

Pace: 8:46

Randy was still sick. I ran the usual route, but took it in reverse. Feeling slow today.

Boise, ID 6:30am

Pace: 8:50

Decided to go a bit further today. If I'm running slow, at least I should run a little longer.

Boise, ID 6:15am

Pace: 8:47

Randy was back, but still not 100%, so he only did 5 miles. I did three more on my own.

Boise, ID 10am

Pace: 8:18

I looked back through my Garmin data and I haven't run 15 or more since Boston in April (I did 14.83 once back in June). Gotta start dialing up the mileage more. I'll start the long 20+ runs in March.

Felt good the whole way. Tired when I got back. Ready for the weather to warm up now -- wishful thinking.

Boise, ID 6:15am

Pace: 7:54

Held a decent pace with Randy for the first 7 miles, then decided to do three more and step it up a bit. Went twice around the park. Ice is mostly gone and that's a good thing.

Boise, ID 6:30am

Pace: 8:07

I wanted to keep the pace under 8mpm this morning, but yesterday I did a chick workout with my wife and Jillian Michaels kicked my butt (quit laughing, it's not funny).

Boise, ID 6:15am

Pace: 8:20

Still feeling a bit sore and tired.

Boise, ID 6:30am

Pace: 8:15

Boise, ID 6:15am

Pace: 8:06

Did five easy miles with Randy. He wanted to go shorter this morning because he hurt his back sneezing. Then I did a few more faster miles around the park.

I'm going to try to avoid sneezing from now on.

Nampa, ID 9am

I took my daughters to Nampa so they could play volleyball and went for a run while I waited. Went up by Lake Lowell and saw some people ice fishing. Also went down a greenbelt path that was quite pretty -- I know, pretty and Nampa are two words that don't usually go together.

Boise, ID 7am

Pace: 7:54

Slept in half-hour more since it was a holiday. Last run in Boise for a while. Working out of town for two weeks.

Springville, UT 5pm

Got in to Utah at 1am Monday night, so I didn't run Tuesday morning. So, I ran back from work. I took the 10-mile route and made a wrong turn, so I went an extra mile -- mostly up the mountain. Started getting cold and it was windy the whole way, but I felt strong and kept a decent pace -- I think. The Garmin crapped out again. Now I have an excuse to  buy one of the new ones.

Spanish Fork, UT 6:30am

Pace: 8:30

Took the 10 mile route in to work this morning. Still kind of tired from the run home last night.

Spanish Fork, UT 7am

Pace: 8:10

Woke up this morning and it was snowing and windy. I just didn't have it in me to run up toward the canyon again this morning, so I took the direct route into work. I suck.

Spanish Fork, UT 6:45am

Pace: 8:07

Ran into work again.

Spanish Fork, UT 8:30am

Pace: 8:22

I planned to run up the hill to Woodland Hills, but it turned out to be too far away. I only wanted to run 12 today, so I went 6 miles and turned around. The hill had barely started when I got to the turn-around point.

Goshen, IN midnight

5.12 miles Pace: 7:25

I don't run on Sunday because I don't want God to be mad at me, so I waited until midnight and put in 5 miles on the back roads behind the hotel. I was starting to get tired, but I couldn't bear the thought of waking up at 5am (which is 3am at home), so I did a nighttime run. Turned out to be pretty solid. Held a decent pace. Partly because I'm afraid of the dark.

6:45pm Pace: 7:39

Got out a little later than I had hoped because I had to call the rental car company about a rock that hit the windshield when I was driving back from work. Ran through town, wanted to hold a sub 7:30 pace, but didn't.

Goshen, IN 6:25am

5.28 miles Pace: 8:10

Just lucky to have run at all this morning. I didn't sleep last night. By the time the alarm went off, I had slept maybe 2 hours. But at that point I figured there wasn't much difference between 2 and 3 hours of sleep. Either way it was going to be a rough day. So I ran anyway.

7:30pm

4 miles Pace 7:49

Stayed at work too long. It rained all day, but started snowing on the drive back. So I ran 4 miles in the snow. It was a really heavy snow, so the traction was fine, but the big flakes kept getting in my eye. I only stepped in one puddle, but it was in the first 100 yards of the run.

Goshen, IN 6:15am

5.24 miles Pace: 8:30

Still snowing this morning, but not much accumulation because it was about 33 degrees. Too many trucks driving by and I had to stop for trains twice. There was one SUV in the ditch. I'm glad I didn't end up in the ditch.

5:45pm

6.8 miles Pace: 7:57

Got off work at a decent hour and took off for another run. Went down to the river trail. It was actually plowed, which surprised me. I'm feeling stronger. My pace isn't too bad considering the weather I've been running in this week.

Goshen, IN 6:30am

3 miles Pace: 8:32

I almost didn't run this morning. Feeling tired, reset the alarm but didn't go back to sleep right away. The company is having layoffs today, so who knows what the evening will bring. I didn't have as much time, so I did a little three mile course. The main road I ran on wasn't good. Too much snow and a narrow shoulder.

6:30pm

5.47 miles Pace: 7:48

Well, I still have a job. Wish I could say the same for some of my former co-workers. Had to run off some of the stress. Went out on the country roads. Running by the Amish buggies on their way home from Walmart. One more run tomorrow and I go home.

Goshen, IN 6:30am

Pace: 8:09

Heading into March like a lamb. Hopefully I'll be a lion by the time April rolls around. Was really tired today. Didn't eat much last night. I haven't weighed myself in two weeks. I've been eating like a bird, so I better have lost a few lbs.

Boise, ID Noon

Pace: 7:52

Tried out the new Garmin 310. Pretty cool.

Carson City, NV 6:30am

Pace: 7:22

Planned on doing a 3-miler this morning before going in to work. I missed my turn and went 4.

Carson City, NV 1pm

Pace: 8:57

Decided to run up the mountain for a Robie prep run. I planned on doing a 12-mile loop on dirt roads. I made a wrong turn and cut across, turning it into ten, but steeper and more rocky in places. It was good to get out in the hills again though.

Carson City, NV 5:15pm

Pace: 7:49

Took a loop around the city. The virtual partner on my new watch is really cool, but I think I pushed it too hard up the last hill because he was catching up. Now my legs are sore and I have a long run planned. Dumb

Carson City, NV 11:30am

Pace: 8:34

I planned on doing my first Ogden long run on Saturday, but since I had a free day today I figured I could get it out of the way and spend Saturday with the family.

It was a good plan except that I think I worked it too hard on Tuesday and Wednesday. I was kind of sore and tired before I even started. The first 13 miles worked out pretty well. I went around the west end of town feeling pretty good and keeping a decent pace - around 8:10.

Then I stopped off at the hotel to refuel and when I went back out I felt like hell. I bonked at 15.5 miles. I found myself sitting in the parking lot of the Nugget Casino wondering how I was going to get back to the hotel.

So, I went over to a gas station and bought a bottle of water. Drank half of it and took off down Carson Street and slogged it out back to the hotel. I'd planned on doing 20, but ended up at 18. Next time I'll prepare a little better.

Carson City, NV 6:30am

Pace: 8:13

I went out for a short run this morning just to shake the legs out after yesterday's long one. And because I've run every non-Sunday since the first of the year and I didn't want to stop now. I'm calling it a Mormon Streak (I just made that up). 

Meridian, ID noon

Pace: 7:26

A very blustery day. Held a good pace running with the wind, had to grind it out into the wind. Funny how it works that way.

Boise, ID 6:30am

Pace: 7:22

I'm a dork. I set my alarm for an hour later than I planned to get up. When I realized what time it was I ran downstairs and out the door just in time to see Randy leaving down the street. I shouted a little but didn't want to wake up the neighbors and I knew I couldn't catch him with my shoes off, so I put on my shoes and went out looking for him. Did a loop around the park and then up Cloverdale to McMillan. I never found him, but felt good pushing my pace till I was in the 7-0 somethings for the last three miles.

Boise, ID 6:30am

Pace: 7:50

Went down Emerald to Maple Grove. Had to push to keep the pace down around 7:50. The weight is still dropping so the plan appears to be working.

Boise, ID 6:15am

I don't know how fast I ran because I forgot to turn on my watch, but it was a pretty easy run today.

Boise, ID 6:30am

Pace: 7:58

Cloverdale - Edna - McMillan

I'm getting slower as the week goes on. That's what you get when you run every day I suppose.

Boise, ID 6:15am

Pace: 7:58

Randy's training schedule called for a 10-miler this morning. I did ok for most of the run, but last couple of miles I started struggling. Feeling fatigue and kind of sore in my chest. Then the odd thing, I started getting a side stitch at about 10.5 miles. Maybe I was just hungry. Been keeping the calories down lately. I'm down to 147, about 15lbs from where I was at the start of the year. Skinny = faster

Boise, ID 10am

Pace: 7:48

Ran down to the Greenbelt and discovered that they had opened up a new section south of the river heading towards Eagle. That was really cool until I discovered that it stops about a mile before Eagle Road with a fence and a big No Trespassing sign. So I turned around and went back the way I came. That wasn't so fun. Looking at the satellite image, I think I would have been fine jumping the fence, but I didn't know that at the time.

Boise, ID 6:15am

Warm up run to the middle school and 10x400 repeats. I've never really done a track workout before. My pace was pretty consistent every time 1:26 to 1:29. Then a cool down run home.

Boise, ID 7am

Pace: 8

I had an early meeting so I wouldn't get a nap. So I waited and ran 45 minutes later (I know that doesn't make any sense). Just an easy 7 miler.

Boise, ID 6:15am

Pace: 7:29

Randy's training schedule called for 5 miles at 6:35 pace. Well, I knew that wasn't going to happen. But after a mile warmup I was able to hold a 6:40 pace for two miles. Then I slowed down to 7 and then 7:30. Randy kept going at the faster pace and I had to meet up with him at Ustick Road. It was a good workout, but I still have some work to do.

Boise, ID 6:30am

Pace: 8:26

Going long tomorrow, so I did 3 easy miles today just because.

Boise ID 6:15am

Pace: 7:54

Ogden long run #2 worked out much better than #1. Randy is on a half-marathon training plan that had him doing 15 miles today. So I did that and then 5 more. Felt really good. Kept the pace under 8mpm and my final mile was the fastest at 7:33.

Did our usual 7-mile route but added a couple by running around the HP campus. Then did the morning route again. The sun came up when we started our second loop so the scenery changed a bit.

Ate one pancake before running, a half a pbj at mile 9 and most of the other half at 15.5.

Didn't feel like death at the end. That's progress.

Boise, ID 1:45pm

Pace: 7:31

Just a short recovery run. Ended up having more energy than I expected and held a good pace all of the way through.

Boise, ID 7:15am

Ran over to the Middle School and did 2x2000 meters and then an 800. The first 2k was at a 6:14. The second, I don't know. I thought I was hitting the lap button, it was pause. But my pace was probably somewhere over 6:30. Then I ran the 800 in 3:08. Then ran home.

Boise, ID 6:15am

Pace: 7:44

Good solid run this morning. Started at 8:09 and sped up each mile til mile 8 was 7:22.

Boise, ID 6:15am

Randy's half marathon schedule called for 1 slow, 2 fast, 1 slow, 2 fast, 1 slow. My run was more like 1 slow, 2 fast, 1 slow, 2 not as slow, 1 slow. My first fast 2 were at 6:43. The second fast 2 were 6:55.

Boise, ID 6:30am

Pace: 7:33

A short run at a solid pace. Going long tomorrow.

Boise, ID 6:30am

Pace: 8:06

Ogden long run #3. Not as good as #2, better than #1. It started out as a comedy of errors. I overslept and had to throw on my clothes and out the door to catch Randy meaning I didn't have time to take proper input/output measures before running long.

The first 10 miles were with Randy, most of which were under 8mpm. The second 10 alone were a little be over 8. Mile 20 was 8:10 which isn't bad for a long training run.

Meridian, ID 11am

Pace: 7:35

Easy 5 miles to finish up the week. I was going to run 6, but decided I didn't want to, so I ran down Fairview. Not as bad as I thought it might be.

Boise, ID 6:15am

Ran over to the middle school and did 2 miles around the track in 13:14 and then 1 mile in 6:29 and then ran home.

Meridian, ID 6:30am

Pace: 7:43

Easy 7-miler down Ustick, Pine and through the park.

Boise, ID 6:15am

One mile warmup, 5 miles at 6:43 pace, 3/4 mile cool down.

Boise, ID 6:30am

Pace: 7:24

Easy run getting ready for the race on Saturday.

Boise, ID 8:15am

Pace: 7:26

Another easy run. Half marathon tomorrow.

Haven't run a half marathon in over a year, so this was good. My PR is 1:28 and change, so that was my goal. I think I might have come close to that if this was a flat course. But, this wasn't a flat course. I held my pace pretty good for about half of the race then there was a long gradual uphill stretch followed by a steep hill about a half-mile before the finish line.

I won my age group and was the fastest person over 40 in the race, so that felt good. And I won a pair of shoes in the drawing, so it was a good day.

Boise, ID 6:15am

Ran over to the middle school track and did 5x1k. By the second lap around the track I knew that my legs hadn't recovered from the race yet. But I slogged through under 7 min pace in each repeat. Then ran home.

Boise, ID 6:30am

Not feeling it today. Legs were still a little tired, it was cold and windy. So I just ran a ways and cut it short.

Boise, ID 6:15am

2 mile warmup, 3 miles fast, 1 mile slow. Ran the middle 5k in 20:38, which would be my second fastest 5k had it been a race.

I wore my old shoes one last time to get them up over 1,000 miles. Time to retire those suckers.

Boise, ID 6:30am

Pace: 7:54

Easy five miles before another long run.

Boise, ID 6:15am

Pace: 8:00

Ogden long run #4. 9 miles with Randy felt good. 8 miles on my own felt ok. 3 miles to finish up felt horrible. I think I didn't eat enough last night.

Boise, ID 2pm

Pace: 7:17

Boise, ID 6:15am

6x400 meters all between 1:22 and 1:28

Denver, CO 8:15am

Pace: 8:09

Stuck in Denver. Planned on driving to Glenwood but I-70 was closed because of a snowstorm. So I stayed the night and put in a short run through the snow. About a foot of snow on the ground. It's April. I thought I was done with this mess.

I left my Garmin at home so I downloaded runkeeper on my phone. Don't like carrying the phone, but I'll live for a week.

Glenwood Springs, CO 6pm

Pace: 8:45

Ran up a trail behind the hotel. It went through an old ski area and up a dirt road. Decent elevation gain. Good workout.

Glenwood Springs, CO 6pm

Ran through town and up the trail to Doc Holladay's grave. It was a fun route with a little sightseeing mixed in.

Glenwood Springs, CO 6am

 Ran around the block just to get a run in today. Robie tomorrow.

I went in hoping to better my PR of 1:38 I ran two years ago. I was on a good pace to do that going up the hill. I made it to the summit (8.3 miles) in 1:11:28 and sped up nicely going down. Just before mile 10 I hit a steep stretch that had me worried that my top part wasn't going to go down the hill at the same speed as my bottom part, but I stayed upright and kept going.

Then, just after mile 10 my gut started hurting. I thought it was a side stitch at first but it stretched across my whole abdomen. I think it was my abs. Running downhill caused me to tighten up my abs to the point where I was in a lot of pain. I really slowed down the last three miles just running barely under 8 minutes per mile.

About mile 12 Tim Stapp ran past and asked if I was ok. I yelled "no! but keep running"

And I kept running finishing in 1:46:12. Just over 8 minutes slower than I had hoped. But it was a good time as usual and my second best Robie finish.

Boise, ID 6:15am

Pace: 8:05

Morning run with Randy. He was pretty sore after Robie and only wanted to run 5 miles. I knew I would have a tough time getting the miles in this week in Colorado, so I did 5 more.

Glenwood Springs, CO 5:45am

Pace:  8:04

Morning run on the greenbelt. Just glad I got a run in. Almost went back to sleep but knew I would not have a chance to run in the evening.

Glenwood Springs, CO 6:15pm

Pace: 8:34

Ran on a trail behind the hotel along the side of the mountain. Lots of elevation gain in the first two miles. Eventually ran out of trail and finished up on the road.

As I was running through the scrub oak trees I kept thinking about the guy earlier in the day that said "you know the bears are waking up now. here's a picture of a bear I saw in my backyard last year." Those aren't good thoughts when you are trail running on the side of a mountain.

Glenwood Springs, CO 5:45am

Pace: 8:09

Ran along the river, through town and then up the greenbelt along the freeway almost to the tunnel. On the way back I turned up the mountain and took a trail back to the hotel.

Basalt, CO 5pm

Pace: 8:55

Ogden long run #4. I'd been doing loops from my house and ending them at 20 miles even though I planned on doing more. So this time, I put my water on my back and ran 12 before turning around. That way I couldn't cut it short.

It was a good run but rough. The out was a gradual uphill gaining about 900 ft. The back was, of course, downhill but not enough to really help. And starting at 6,500 feet didn't help either.

Felt like death by mile 21. Slogged through and then drove an hour and a half to Grand Junction.

Boise, ID 5:30pm

Pace: 8:25

24 miles yesterday + just ate too much dinner + hottest day of the year so far = a pretty sluggish run.

Grand Junction, CO 4:45pm

Pace: slow

I flew into Grand Junction and spent about an hour and a half at the paper giving a brief demo and then had the afternoon off. So I got in the car, opened my running bag, closed my running bag, drove to Sports Authority and bought a new pair of running shorts. Of all the things to forget.

Then I drove up to the Colorado National Monument. In all of the weeks I worked here, I never actually went up there. I found a trail and started running. The trail ended up turning into little more than a mostly dried up creek bed. But I had a pretty good adventure. I ran, climbed rocks and cliffs, jumped over the creek more times than I could count.

Then I drove across the Monument and then got on the freeway and drove to Glenwood Springs.

Glenwood Springs, CO 8:30am

Pace: 8:46

Working the evening shift this week, so I had more time for running in the morning. Today I got on the trail behind the hotel and went the same way I went two weeks ago, but this time I kept going. Five miles up to the top of the mountain and then five back down. I wasn't too concerned about the up, but I wanted to work on the down since there will be some of that at Ogden.

Starting Elevation: 5,768 ft
Max Elevation:     7,564 ft

Glenwood Springs, CO 11am

Pace: 7:59

Planned on going longer today, but an ill-timed meeting messed with my schedule. It was probably better anyway because I felt like crap. It was a long, late workday last night.

Glenwood Springs, CO 9am

I went out for a nice little run along the river, not pushing myself too hard and not going too far. Planning on a long run tomorrow.

All went well until I got off of the greenbelt path by the funeral home. You have to go about 10 feet out of your way to go around the guardrail, or you can jump over it. I should have gone around. I think my foot hooked the rail because I went down on the sidewalk straight on my face. I got right up, knowing it was bad. A guy in a truck pulled over and gave me some paper towels and drove me to the hotel.

At the hotel I looked in the mirror and saw that my face was indeed a mess. I called my wife and she called the insurance company to find out where I should go for medical attention. I texted her a picture of my face -- probably a bad idea.

So I went to the clinic and they got me right in to see a doctor (that happens when you are bleeding). The doctor water-boarded me, cleaned up the wounds and gave me two or three stitches. I still look (and feel) like hell. My teeth are ok, my nose isn't broken and I think my head is fine, but my leg has a nasty bruise on it and my shin got ripped up.

Tomorrow's long run is cancelled. Now I'm tapering.

Oh, and if you want to see something gross, click here and here

Boise, ID 9am

Pace: 8:13

First run in more than 2 weeks. The bruise on my leg just wouldn't go away. Today I was supposed to be running 26.2 miles in the Ogden Marathon. Instead, I ran 2.62 miles around the block. Felt pretty good. I'll take Sunday off and hope to be back at it on Monday.

Boise, ID 6:15am

Pace: 7:35

Back on the morning route with Randy. I cut it down to 5 miles this time to test out the leg. Felt good and held a good pace. I think I'm back. Woo hoo!

Meridian, ID 6:30am

Pace: 8:05

Tired of running East, so I ran West this morning.

Boise, ID 6:15am

Pace: 7:34

Randy only wanted to run 5 this morning, so I did two more through the park.

Boise, ID 6:30am

Pace: 7:54

Kind of tired this morning.

Boise, ID 6:15am

Pace: 7:45

South Jordan, UT 7:45am

8.16 miles, Pace: 7:37

Ran down the Jordan River Parkway trail with Paige. She did 7, I did 9. I ran the last mile with her. It was a warm morning and a good time.

Was in Utah for the Memorial Day holiday, so I looked up this race. It was in the same town we were staying at and it was free (+ a donation if you are so inclined. I was), so Paige and I signed up.

I'd only been running a week since the crash, so I wasn't sure how well I would do. I started out pretty fast, and held a decent pace until the hills started. It was a steady climb from about mile 1.5 to 4. At the top of the hill I ran past the old neighborhood and my kids and some of their cousins were on the corner cheering me on. A few hand-slaps and then a downhill, a short uphill, cut through the cemetery and back down to the finish line. The last couple of miles were merged with the last bunch of 5kers, so there was a bit of weaving through the crowd to pass people.

After the finish line I jogged to the car to get my phone and ran back up the course to find Paige. I snapped a few photos and ran the last mile or so with her.

It was a nice little race through the old neighborhoods and good chance to get out and push myself.

Then a 6-hour drive home.

Boise, ID 6:45am

Pace: 7:58

Good thing I wasn't running with Randy this morning because I overslept.

Boise, ID 6:15am

Pace: 7:43

MWF route with Randy.

Boise, ID 6:30am

Pace: 7:46

Feeling sluggish like I do most Thursdays but at about 5 miles I switched the podcast to music and increased the pace for a stronger finish.

Boise, ID 6:15am

Pace: 7:46

Meridian, ID 8:30am

Went to a BYU alumni fun run on Saturday morning. I finished the 5k in 20:12, finishing in 8th place. Then I ran back on the course and met Paige for her last half mile.

After the race I drove home and Paige ran. I ran back and met her a few miles from home and we finished off together.

Bend, OR 2:30pm

Pace: 8:12

Ran along the Deschutes River Trail and then up through some neighborhoods.

Bend, OR 5:45pm

Pace: 8:20

I didn't sleep well on Monday night, so I ran after work. Went down the Deschutes River Trail and then further down the river on the canal trail and about a half-mile into a neighborhood before turning back.

Bend, OR 6:45am

4.16 miles Pace: 8:25

Short loop around the river trail for a morning run. Great way to start the day.

6:15pm

2.75 miles Pace: 7:50

Co-worker had the car and I was hungry, so I ran to find some dinner.

Bend, OR 6:30am

Pace: 8:29

Up the river and then went along the the canal trail, but went downstream this time. Had to climb a fence at one point. Took the stairs up the cliff at the end of the run.

Bend, OR 8am

Pace: 8:31

One more easy run down the river before heading home.

Meridian, ID 7:30am

Pace: 9:03

Ran 10.5 miles at an easy pace just under 8mpm and caught up with my wife. She then told me that she wanted to do 13.1 to have run a half marathon before she turns 40 (tomorrow). So I ran with her at a pretty slow pace for 5 more miles. She did it. Good for her.

Boise, ID 6:15am

2.5 miles up to the middle school 4x400 on the track and 3 miles home.

1:22

1:23

1:23

1:24

Boise, ID 6:45am

Pace:8:14

After yesterday's track workout, riding bikes on the greenbelt with the kids and then a bunch of yard work. I was pooped before I even started this morning.

Boise, ID 6:15am

Pace: 7:38

Boise, ID 6:30am

Pace: 7:56

Boise, ID 6:15am

Pace: 7:37

Slurpee run

Meridian, ID 7:45am

Pace:  8:05

Long and slow. Held a pace under 7.45 mpm until the last two miles I ran with my wife.

Meriden, CT 8pm

Pace: 7:14

Nice little run after a long travel day.

Meriden, CT 7pm

Pace: 7:21

Took a rail trail 5 miles and then turned back. Pouring rain most of the time, but there was a canopy of trees that made helped. Still got soaked.

The coolest thing was seeing two big turtles on the path.

The uncoolest thing was that they frightened me.

Meriden, CT 7pm

Pace: 7:28

Drove to the point in the path that I turned around yesterday and went four more miles and back. Maybe if I come back here I'll go all the way to New Haven. Race tomorrow.

I was in CT for the week and saw that they had a Thursday night race in Hartford, so I thought I'd give it a go. It wasn't the fastest course with a few hills, some rocky/gravel and a staircase. About 400 people in the race.

I ran this one smarter than usual. Instead of starting out fast and fading after the first mile, I started out at a sensible pace and held it fairly well. My mile spits were 6:38, 6:46 and 6:57. I also passed more people then passed me -- that was nice.

The only disappointing thing was that I was in the toughest age group to place in. Thirteenth place and only 4th in my age group. I was the only person in the top 25 finishers that didn't place in his/her age group. Oh well it was a good time and I don't need any more trinkets.

 Strange thing is that the timing was off at first. The had the course pass next to the finish line about a quarter-mile before the end and then loop back. Well, it was too close and the sensors went off and everybody's time was wrong, so they had to go back and fix them all manually. Which made for a short award ceremony.

Meriden, CT 6:30am

Pace: 7:57

Not feeling it this morning, but needed to get out for a few miles before a long work/travel day.

Boise Main Street Mile. One mile, twice around the block. I've only done this once before, in 2008 when I finished in 6:05. So, now I'm 5 years older and 20 seconds faster.

I started out the 40-and-over race in the second row, but within 50 yards or so I was right behind the first 3. I gradually faded back from them but didn't get passed by anyone until the second lap when a guy passed me and moved up to finish second, I think.

 I finished 5th in the old people race, fourth in my age group and 45th for the whole evening.

Running a mile as fast as you can is really painful. My chest was hurting into the next day.

Boise, ID 6:15am

Pace: 7:45

Boise, ID 6:30am

Pace: 7:49

Boise, ID 6:15 am

I don't know how fast I ran because my Garmin was dead. I ran naked this morning.

Boise, ID 6:30am

Pace: 8:11

Boise, ID 6:15am

Pace: 7:44

I rolled my ankle stepping over a curb. I need to start going around things.

Boise, ID 6:15am

Pace: 7:32

Feeling hot, hot, hot.

Boise, ID 6:15am

Pace: 7:59

Still feeling hot, hot, hot.

Boise, ID 6:15am

Pace: 7:59

Had a morning meeting, so I went short.

Boise, ID 6:45am

Pace: 7:55

Independence Day 10-miler.

Boise, ID 7am

Pace: 7:52

Short and easy. Going long tomorrow.

Boise, ID 7:15am

Pace: 8:24

Top of Utah long run #1. Down to the greenbelt and over to Eagle. Not feeling too bad for the first one.

Boise, ID 6:15am

Pace: 7:52

Boise, ID 6:30am

Pace: 8:07

Boise, ID 6:15am

Pace: 7:45

Boise, ID 7:30am

Pace: 8:04

Boise, ID 6:15am

Pace: 7:39

Boise, ID 7:45am

Pace: 7:47

Medium-long run on a Saturday morning off-week from my TOU long runs. Held a good pace under 8mpm the whole way. My fastest miles were 8 and 9 when I got on the greenbelt and found myself amongst the mid-packers of the Fit For Life half marathon. I passed a bunch of them before jumping off at Veteran's Parkway.

Boise, ID 6:15am

Pace: 7:41

Boise, ID 6:30am

Pace: 7:56

Easy morning 10-miler. Out to Cole and back.

Boise, ID 6:16am

Pace: 7:46

Boise, ID 6:30am

Pace: 8:09

Short and slow. Going long tomorrow.

Boise, ID 6:25am

Pace:  8:07

Top of Utah long run #2. I woke up to a text from Randy asking if we could run at 7am. So I ran 4 before meeting him for our 7-miler and then did 9 more and I was done. Nice to get it over with before Saturday rolled around.

The only disappointment was that I had a meeting in the morning and didn't finish in time to go for a swim before I had to start working.

Boise, ID 7:40am

Pace: 7:58

Easy short recovery run. I wanted to get that swim in that I deserved from yesterday, but the pool guy was cleaning the pool. grrr

Boise, ID 6:15am

Pace: 7:42

Boise, ID 6:30am

Pace: 7:53

Took the Saturday route.

Boise, ID 6:15am

Pace: 7:47

Happy Pioneer Day!

Boise, ID 6:30am

Pace: 7:53

Took a different course today. Up Cloverdale to Victory and back on Five Mile.

Boise, ID 6:15am

Pace: 7:54

No Randy today.

Boise, ID 8:30am

Pace: 8:03

Same route as two weeks ago. Down Emerald to the greenbelt and then home on Ustick. Second half was a bit faster than the first.

Boise, ID 6:22am

Pace: 7:44

Randy went water skiing over the weekend and was sore this morning, so we took the 5-mile route. I had to pick up doughnuts for my daughter's birthday breakfast, so I ran another mile to Albertsons and back.

Boise, ID 6:30am

Pace: 7:49

Saturday route down to Joplin.

Boise, ID 6:15am

Pace: 7:31

Boise, ID 6:30am

Pace: 7:56

I need to stop calling this my Saturday route.

Boise, ID 11:30am

Pace: 7:25

I had to go to the dr. at 9am (I'm healthy) so I ran later in the day.

Boise, ID 7:15am

Pace: 8:20

Top of Utah long run #3. Took Ustick to the greenbelt to Eagle Road, a mile over to Locust Grove and home. Felt pretty good. Not feeling like death at the end, but close.

Went over to the pool afterward. Soaking in the cool waters is good for the legs.

Boise, ID 6:30am

Pace: 8:21

Randy was sick this morning, so I was on my own. Went up Cloverdale to Victory and back home down Five-mile.

Boise, ID 6:30am

Pace: 7:57

Took the Joplin route this morning.

Boise, ID 6:15am

10.6 miles. Pace: 7:51

Randy was still feeling sick so he only went 2 miles. I did 5 and a half more then drove over to the repair shop, dropped of the car and ran home.

 4:30pm

3.35 miles. Pace: 7:54

Ran back to the repair shop in the 99-degree heat and gave them 400 bucks for something I didn't even know was broken.

Boise, ID 6:30am

Pace: 7:57

One more run before going on vacation.

Cape Canaveral, FL

Pace: 7:59

Went out for a run  before boarding the ship. Paige and I took off together and planned on turning around after 30 minutes. She ended up taking a slightly different route than me, but we met up again close to the end.

Really hot out there. 80 degrees with heavy humidity. Dripping wet by the time it was over. Jumped in the hotel pool afterward. Couldn't find any towels. Went back up to the room all wet again.

Somewhere in the Caribean, about 100 miles from Turks and Caicos 7am

Pace: Hard to say, the ship was moving

The sign on deck 4 of the Disney Fantasy said 2.5 times around the track was a mile, so I went around 10 times. I turned on the GPS just so I could see where I was when I got home.

Running around the deck that bad. Hot on one side, windy on the other, cool in the tunnels at the front and back. I had trouble keeping track of where I was at first, but then I noticed that the life boats were all facing the front of the ship, so when I came out of the tunnel seeing propellers, I knew it was time to press the lap button on my watch.

Went up to deck 11 and jumped in the pool afterward. It's the only time of the day that I have the pool to myself.

St. Maarten 6:30am

25 laps on deck 4 while the ship heads into dock at St. Maarten. Another good run. Now off to the beach.

St. Thomas, USVI 6:30am

Seven miles on the deck as the boat heads into St. Thomas. Running a little shorter this morning so we can get off of the boat and go to the beach again.

Caribean Sea 7:30am

25 laps again. Looking at the GPS, the ship is very close to where it was on Monday, about 100 miles from Turks and Caicos.

Castaway Cay, Bahamas 7:30am

4 miles

Going to run the 5k on the Disney Island, so only doing 4 miles on the deck this morning.

Castaway Cay 5k

Time 20:32 Pace: 6:40

I didn't put this as a race report because it wasn't really a race. They had a clock and numbers, but I don't think they really kept track of anything.

We met in one of the lounges and got off the ship before most of the other passengers. Then we walked about 10 minutes to the starting line. When they said GO I ran around a couple of people and discovered that I no one was ahead of me. I was out in front until two younger guys passed me at about the half-mile mark. I hung a few yards behind them until there was about a mile left. One of the guys had moved out further ahead and the other guy made a wrong turn. I followed him, but then turned around when he did. So I ran beside him for a ways further and then he faded back.

I came in second with one of my better 5k times despite the heat and the fact that I was running in my swim suit. Then I sat on the beach and swam/snorkeled the rest of the day.

Boise, ID 6:15am

Pace: 7:49

One day back from vacation before leaving on a business trip. Randy was only up for doing 5 miles, so I went out and did 5 more after he finished.

Bend, OR 6:30am

Pace: 8:13

Went on the Descutes River trail. Beautiful run except I rolled my ankle twice. I couldn't believe it. Neither was a terrible injury, but it did hurt and could put Friday's scheduled long run in jeopardy.

Bend, OR 6:15am

Pace: 7:57

Took Wednesday off to let my ankle heal. Ran down river through town this time so the paths were mostly paved. Still a pretty run along the river and through some nice older neighborhoods.

Bend, OR 6pm

Pace: 9:00

Kind of a rough long run. But that was expected. I asked around about a good road to run on for a long run and was told that Skyliner road was a good one. On Thursday evening I drove up and hid a water bottle at mile 5 and a Gatorade at mile 8. It was an 1,100 foot climb over 10 miles out. Nothng steep, but steady uphill. And I wasn't feeling that great either. (note to self, no chile verde burritos on long run days from now on)

I drank half of the water and hid it again. Carried the gatorade to the end and dropped the bottle in a trash can on the way back down.

It was a beautiful run the whole way (until it got dark). The last couple of miles before the turn-around were really pretty with soaring cliffs and a small river along the side of the road. But really all I could think about was how I was going to get attacked by a bear because there was nobody but me up there.

Coming down wasn't bad but my foot started hurting, probably because of the sore ankle and at 18.5 I couldn't hold out any longer and trapsed through the underbrush in the pitch dark to make like a bear in the woods.

Finished up and flew home Saturday morning.

Boise, ID 6:15am

Pace: 8:03

Boise, ID 6:30am

Pace: 8:21

Boise, ID 6:15am

Pace: 8:19

Boise, ID 6:15am

Pace: 8:45

Boise, ID 6:15am

Pace: 7:49

Boise, ID 8:45am

Pace: 8:09

Semi-long run this morning. Going long on Monday.

Boise, ID 7am

Pace 8:20

Final Top Of Utah long run. I'm not going to break any records this year, but I think I'll be fine to finish the race with a respectable time.

7 with Randy then a 10-mile loop. Three more, stopping at the pool. Had a nice soak afterward. I've felt worse after 20 miles.

Broke out a new pair of shoes. Probably shouldn't plan on running a marathon in a pair of shoes with 900 miles on them.

Boise, ID 8am

Pace: 8:30

Slow recovery run.

Boise, ID 6:45am

Pace: 8:25

Over-slept. Another slow run.

Boise, ID 6:30am

Pace: 7:57

The fatigue from Monday's long run is finally wearing off. I should be faster tomorrow.

Boise, ID 6:15am

Pace: 8:02

Boise, ID 9am

Pace: 7:59

Saturday route. Kept the pace under 8 -- barely.

Boise, ID 6:15am

Pace: I don't know. My watch battery died.

Boise, ID 7:30am

Pace: 7:53

Tapering.

Boise, ID 6:15am

Pace: 7:59

Boise, ID 7am

Pace: 7:58

Boise, ID 6:15am

Pace: 8:05

Boise, ID 8am

Pace: 7:44

One week to go.

Boise, ID 6:45am

Pace: 7:54

Race week. Didn't run yesterday, spent the whole day traveling to a funeral in Rigby. Put on the Blue shoes I'll be racing in.

Boise, ID 6:15am

Pace: 8:02

Rainy this morning. Making sure I don't slip and crash. That's the kind of thing I tend to do when a race is approaching.

Boise, ID 7:45am

Pace: 7:48

Last run before Top of Utah on Saturday. I suppose I'm ready. My training is good. My diet and other exercise is not. Just hoping to cross the finish line with a respectable time and run a good, solid race.

I've tapered much lighter than usual and I have a plan to start out slower than usual and ease into it. Maybe that will all help.

After the race I plan on going down to Provo for the game. Saturday has the potential of being a really good day or a really bad day on both fronts.

Going into this race I wasn't planning on setting any records. My running had been fine, but in every other way my training was pretty crappy. So I went into it with low expectations, just looking to do my best and feel good about the effort in the end.

I decided to just keep my pace comfortable going down the canyon. I think this really helped. I usually go out too fast with grand illusions of magic happenning at the end of the course. That never happens, but that's what I always hope for. I think the easier approach helped me later on in the race.

I stayed at between 7:50 and 8 the whole way down the canyon and held on to it until after mile 20. Then things got rougher, but I was able to hold on pretty good.

I hydrated more than usual too. Drank quite a bit of water and Gatorade the day before and drank a half of a bottle of Gatorade on the way up. That was good, except I stopped to pee 4 times before I got out of the canyon. I probably lost 2 minutes total peeing, but I would have lost a lot more had I dehydrated during the last few miles.

I took 4 gels total during the race and had no gut issues. That was also a positive.

Saw something I'd never seen before. At a porta-potty along the highway, a husband and wife (I hope it was a husband and wife) both got into the can together. Clever idea, butI bet that took some acrobatics.

Finished under 3:42, my second-best TOU. Had a good time. Went down to Provo after the race and watched my Cougars lose to the Utes again. At least the day started out good.

Boise, ID 6:15am

Pace: 8:05

Recovery run.

Boise, ID 7:45am

Pace: 8:21

Still recovering.

6:30am Pace: 8:28

Found out that I won't be doing the kind of business travel I had been doing in the past, so no point in putting the location for a while. They'll all be Boise for the forseeable future.
 

10:15am pace: 8:42

Longish and slowish.

6:15am pace: 8:02

9:45am pace: 8:22

Slept in.

6:15am pace: 8:20

8:45am pace: 8:22

Getting colder.
 

9:30am

Pace: 8:14
 

9:30am

Pace: 7:46

6:15am

Pace: 8:13

9:30am

Pace: 8:24

6:15am

Pace: 8:32

9:45am

Pace: 8:27
 

6:15am

Pace: 8:22

1:15pm

Pace: 8:10

6:15am

Pace: 8:15

Time to retire the red shoes. 1,000 miles is plenty.
 

11:30am

Pace: 8:10

6:15am

Pace: 8:15

9:30am

Pace: 8:06

6:15am

Pace: 8:14

10:15am

Pace: 7:52

6:15am

Pace: 8:12

9am

Pace: 8:24

9:30am

Pace: 8:22

11am

Pace: 7:58

6:15am

Pace: 8:18

10am

Pace: 7:56

9:45am

Pace: 8:05

10:30am

Pace: 7:53

Boise, ID 10:30am

Pace: 7:57

Boise, ID 10:30am

Pace: 7:59

Boise, ID 6:15am

Pace: 8:20

Boise, ID 9:15am

Pace: 8:21

Boise, ID 6:15am

Pace: 8:25

Meridian, ID 9:15am

Pace: 8:05

Boise, ID 6:15am

Pace: 8:08

Boise, ID 8:15am

Pace: 8:14

Boise, ID 6:15am

Pace: 7:58

Boise, ID 9:45am

Pace: 7:55

Boise, ID 6:15am

Pace: 8:11

Meridian, ID 9:15

Pace: 7:57

Boise, ID 6:15am

Pace: 8:16

Boise, ID 9:30am

Pace: 8:25

Meridian, ID 1:15pm

Pace: 7:45

Meridian, ID 11am

Pace: 8:13

Boise, ID 6:15am

Pace: 8:29