Beanz

Just starting today, my friend wants to start running races together.  The first one is the Ogden marathon relay.  I guess I need to start training.  ran 2 miles easy 18 min. 

I haven't ran for almost ten years now, still trying to get back into things.  4 miles on the treadmill, total time 35 min.

Played basketball

Ran on the treadmill, shins started to hurt a little.

Played basketball

Ran at the gym on the treadmill, I don't care much for the treadmill.  25 min.

Got outside and ran, it feels good, little breezy and 48 degrees. I felt like I ran a decent pace, 26:25

Woke up this morning to find an inch of snow on the ground and cold, around 30 degrees.  So I bundled up and went for 4 miles.  I just ran straight up 4800 for 2 miles and then back so it was a good up hill for a while.  32:30 not real fast but still trying to get back into the swing of things.

Ran up 4800 and around by the golf course.  It was still a little chilly today in the thirties, legs felt ok for most of it.  Time 31:31.  Does anyone run around the Roy/Ogden area, I would like to meet up with someone to run with once in a while.

Just ran a quick 2 miles before dinner, no watch.

Played basketball for an hour, knocked knees with someone else.  It left a bruise but I think it will be fine in a few days.

The knee is not swollen just bruised.  I rode the bike today for 45 minutes.

With all the weekend activites this one was hard to find time but I managed to get out there and run.  My knee feels good, just sore when I touch it so the 4 miles was again just an easy pace, next week I might start adding some speed workouts.  Time 31:29

Today was very nice outside, in the 60's ran.  I ran at lunch. 

7 min warm up

2 - 30 sec

2 - 1min

1 - 2 min

1 - 3 min

1 - 2 min

Rested the same length of time that the hard portion was.  Total time 29:32.  My right hamstring started to tighten up towards the end but I think it will be ok.

Slow recovery day from yesterday, 27 min.

Workout on the treadmill.

Ran 3 miles at lunch around the BDO.  It was a little chilly and windy, 29 degrees but I felt ok.  Time 21:55  My goal is to run all week, hopefully I can make it.

Ran 3 miles up 4800 and back, this allows me to get the hang of a downslope run to get ready for marathon.  Felt good.  Time 22:19

Well I did miss yesterday but I got some basketball in.  Today it was cold 29 degrees, my legs never really got going, it was just slow.  I do feel better though that I actually got up and ran. 

Ran 4 miles at lunch with Andy.  Ran easy just felt good to get out in some warmer weather, 48 degrees.  Legs felt good we ran it in 32 min.

A little rainy this morning but not too cold, 37 degrees. It took my legs a good few miles to warm up before I felt like running but I'm trying to stay consistent on my running days. Time 29:33.

After a couple of weeks of slow running I felt like I wanted to get out there and see what I could do.  So I warmed up for a half a mile and stretched and then picked a two mile road to see how well I could do.  My first mile was windy, I'm a thin guy and I thought the wind was going to slow me down to much but I was able to come in at 6:45.  The nice thing was the next mile was at my back and I was able to drop it to 6:35.  I can only think the negative split was truly due to the wind.  I was however competely tired after those two miles. Someday I would like to be able to run that pace for a half marathon but that time will come slowly as I increase my mileage.

Got up and ran a mile and then played basketball with the guys from work.

Too much work, not enough time, no run today.

The guys from work have entered us into the Ogden Marathon relay so with just a month to go we wanted to see where our training was.  We ran 5 miles around the BDO, there was a strong wind so that affected miles 3 and 4.  Afterwards my calfs are so tight I've never had them feel so tight before.  Tomorrow will need to be an easy run. 36:00

Splits

1 - 6:50

2 - 7:20

3 - 7:10

4 - 7:35

5- 6:55

Ran 3 miles at lunch it was around 74 degrees and very windy, I felt like I was crawling into the wind but I made it.  Legs hurt after running hard last week, this week I will take it much easier.  Time 24:45

Ran this morning, not too cold around 50 and still windy.  The inside of my right knee is still hurting today, I really don't know why but it is just a bother.  I think I will give it a day to rest.

I had to fly to Boston on Sunday for work, I was able to catch a glimpse of the marathon.  Only ran 2 miles on the treadmill at the hotel.  Long work days and not much sleep.

It has been a long week here in Boston, long working days with little time to escape.  I managed to get 3 miles in before work this morning. 

I was able to get a few miles in before we left for work.  Knee still bugs at times.

Back in Utah and the weather is much colder here.  Got up at 6 and ran 3 miles, a little chilly, just wore a long sleeve shirt and gloves.  Ran in 24 min not too fast but ok.  Felt tired.

I went out and bought some new shoes last night since my old pair were 2 years old, hopefully that will help witht he knee issue.  Until it starts to feel better I am just riding the bike.  Today I did 40 minutes.

After taking most of week off from running and riding the bike I tried the new brooks and ran 4 miles at 8 min pace.  My knee felt a lot better it could tell it bothered me just a bit but nothing compared to before.  I have been icing it, I guess the real test is to see how it is monday and tuesday after consecutive workouts on the road.

Today is going to be a really busy day so in keeping with trying to get out everyday I ran 2 miles early this morning in 15 minutes.  I strapped an ice bag around my knee on the way to work.  Knee feels aoubt 85% better.

Ran 3 miles 24 min this morning.  I think the knee will be a pain for the next several weeks, after the race on the 17th I might just take a little time to get it completely better.  For now I will keep icing.

Today we did the 5 miler around BDO again. I ran slower than last time by about a minute and a half. Knee hurt off and on for while but the biggest problem was around the 3 mile I was completely out of breath, I couldn't breath deeply anymore and my chest and lungs were on fire.

1 - 7:08

2 - 7:30

3 - 7:13

4 - 7:56

5 - 7:45

The first two miles were into the wind.

Just got 2 quick miles in before work, will do a little more tonight.

Ran 4 miles around the BDO time 28.54

1 - 6:41

2- 7:00

3- 7:18

4- 7:54

I really tried to stretch good before the run this time and the knee felt better.  It was windy on the 3 and 4 miles which I guess the time shows.  I hope to be able to start off a little slower and hold on to the pace on saturday.

This was my first race in about 10 years and it felt good to be out there again.  I ran in the relay and was chosen to run the first leg which didn't bother me any because it was downhill.  The weather was great I couldn't expect any better except I feel sorry for those who had to run past mile 7 becuase it started to get really hot. 

My goal was to run 49 min which I achieved so I feel good about that.  My splits were a little off and I wish I could have held a more even split time but overall I'm still happy.  My knee kept hurting off and on throughout the whole thing and my calfs tightened about mile 5.

1- 6:24

2- 7:06

3- 7:23

4- 6:59

5-6:36

6- 6:54

7- 7:01

Our overall time for the relay was 3:07, in the end it was a fun day.

I took a few days off after the race to ice and rest my knee in hopes it will feel better.  I ran 2 miles today just real slow and easy.  The knee I felt like was burning.  I think the next two weeks will be just nice and easy miles.

Another slow and easy two miles, nothing exciting.  Quads and calfs are still really tight. 18 min.

Went and saw the doctor last night, not much help, just said that it might be scar tissue rubbing from when I injured it before and that I should wear a band until it feels better.  So I wore one today and I think I was bugged more by the band than the knee.  Anyways just a real slow and easy pace nothing hard. 32min.

Ran the rocky mountain loop again, it is relatively flat but the roads are bowed a bit.  Still trying to run nice and easy and build mileage.  Time was 29:10 which was almost 3 minutes faster than saturday's run of the exact course, I didn't feel like I was pushing it at all, maybe my legs are starting to finally feel a little better from the race.  Knee bothered me a little.

Woke up late and the knee and quad were still hurting so I decided to throw the kids in the trailer and go for a bike ride.  It's a lot harder riding a bike when your pulling two kids.  Rode for 40 min with off and on sprints.

Oddly the pain has shifted, it does not hurt on the inner part of the knee as much but right about the knee on the inner side, like the quad is strained.  I don't get it.  So I'm continuing my easy runs. 3 miles easy a little windy and rainy this morning. Time 24:58.

No running today but I did walk 18 holes of golf, does that count?

Went to the doctors yesterday again and he said he isn't sure whats going on.  He said the ligaments are tight and the IT band but other than that everything is fine, so I will just continue to run slow and easy.  Did 5 miles this morning in 41 min.  The knee hurt off and on, made sure to stretch real good afterwards and iced.  Hopefully it gets better soon.

Did the Rocky 3.5 loop, time 28:11.  Knee felt alittle better this morning, not a constant pain as it has in the past.  It seemed that I was pushing it a little the middle miles but my time says otherwise. 

Overslept this morning so I was able to get in just few miles before heading off to an appointment.  Knee still bugs.

Just ran 2 miles before work, it was mainly to see how the knee was feeling after having it worked on last night.  Knee hurt off and on.

Ran to a nearby park to try and run on grass as Sasha had proposed.  Luckily once around the park was a half mile so I did eight laps around (painfully slow).  I don't think I ran any faster than a 9 min mile which overall I guess is good for my longer run.  I wore the full knee brace today and it bugged me for most of my run.  The knee felt a little better though so I will try it again on the road and see how it feels.  I also did my leg excercises to stregthen my quad and iced afterwords.  Oh ya, I also wrode by bike two miles this morning.

Ran 3 miles this morning on the grass, 28 min.  Still wearing the knee brace.  After 1.5 miles I felt burning in the knee and it lasted the rest of the run.  Iced afterwards, hopefully this will start to get better.  My goal for the week is to run everyday this week, 3 miles with at least a 5 miler on saturday.

2/2 on my goals this week.  Wore the full knee brace again and after a 1.5 it started to burn and ache but not too bad.  Kept the pace slow and steady, still feel the need for speed on occasions though. 29 min.

okay, so today was the day that I was going to miss my goal and not run.  I woke up late but I decided I could go into work late, so I went outside and it was raining and cold.  I thought it was June??  So I still made my way out into the rain and ran two miles before I was soaking wet, I guess I should get some rain gear.  Anyways I forgot my watch and it was only two miles so no time.  Wore the knee brace again and it hurt a little.  In the end it felt good to at least get the 2 miles.

Okay, so I must admit I got a little disappointed in the way that my injury has been progressing.  It hurt so bad Wed that I decided I was going to take until today off and see what happened.  My original goal was to swim, but I ended up getting stitches so I couldn't swim.  So for the rest of this week I am going to ride the bike. 

Today I did 45 minutes and 10 miles, at times I stood up to try and strengthen the quad a little so it wasn't a complete hamstring workout.  The good news is that I don't feel as much pain today, even after the ride.  Last week just walking around hurt like crazy.

I think I saw on someone else blog that they would take 10 minutes of good cross training as 1 mile ran, so that is what I'll put.

Did 40 min on the bike this morning.  The knee hurt a little but not much.  Hopefully I don't have to do this much longer.

Did 30 minutes on the elliptical this morning.  I feel like this gives me a better workout then the bike does.  The pain is still there but subsiding.  Hopefully this time off works and I can get ready to run a race on the 4th of July.

30 min bike in the evening 6 miles.  Knee was hurting a little today.

I actually ran today, it felt good to get out there again.  I ran 1 mile real slow and stretched.  Then another two.  The knee was bugging just a little but not nearly as bad as it has in the past.  Iced it afterwards and we'll see what happens tomorrow.

3 miles real slow no watch, still just testing the knee.  It along witht he quad are sore, so I iced them down.

went camping in the Uintas over the past week, great fishing, didn't run very much though.  I was able to get 4 miles in saturday night, most of it on grass.  The knee started to bug me the last mile but overall it felt a lot better.  Kept the time real slow 9:30 pace for all 4 miles. 

Flew to Phoenix on Monday so I wasn't able to get a run in.  Ran 3 miles today real early to avoid the heat.  Knee felt fine, give it another week and I think I will start to increase mileage.

Still in Phoenix, being here reminds me of being in Hermosillo when I lived there, just hot.  I also hiked a few mountains.

Decided to run the Huntsville 5k with my Sister-in-law who lives up there.  I was a little worried about how well I would do because I haven't done any speed workouts for over a month now due to my knee.

Mile 1 - 6:37 I knew this was too fast for the first mile it catches up to me quickly

Mile 2 - 6:57 I was hurting at this point, I was somewhere within the top 20 people but only a few guys around me, I decided not to let anyone else pass me the rest of the way, no one did!

Mile 3 - 7:08 Legs were tired and I was just trying to finish at this point, there was a guy coming up on me strong and I gave it all I had to hold him off

.12 mile - 0:36 My garmin said I was running sub 5 min pace this last portion, my legs were done but I couldn't give up my spot, person behind was still threatening.

Overall I don't know where I placed I had to leave early but I was 4th in my age division.  I was hoping to run in the 20 min range somewhere but I guess this is a good starting point to focus on future races and try and improve.  Legs were really sore afterwards, especially the calves.

Did 4 miles this morning real slow 10 min pace.  Legs are still tight and sore from the race.  I think this week will definetly need to be just slow runs to make sure I don't get back into the same trouble as before with the knee and quad.

Did 4 miles today around the neighborhood.  My legs are feeling better as my time was a little faster.  I didn't try and push it at all.  My quad still hurts a little and I iced it afterwards. 

Time 38:07

I was able to get in 3 miles before it got dark.  I met 3 dogs on the way which I really hate.  I thought to myself, would it be bad to run with a pellet gun to shoot off dogs?  Anyways, the legs were tired and the time slow. 29 min.

Three more miles this morning.  Nothing exciting just miles.

Did the Roy pond loop again today.  Legs feel ok, still taking it easy until I can get my mileage up.  I didn't stretch after a mile this time and waited until afterwards.  I think I like it better when I stretch after the first mile.  Anyways my time was a little faster 36:26 but the best thing was that it didn't feel hard.

Drove down to St.George last night, so between work and driving I didn't get a run in on Tuesday.  Woke up early this morning though and run up towards the Tuacahn theatre.  It wasn't too hot probably mid 80's, legs felt tired but other than that nothing else hurt.  I think I could get used to running in St. George it sure beats the road I'm used to running on.

Since I was on vacation on had a pool right in my back yard I did some pool running with my kids, they thought it was fun, spent the rest of the day pulling them around the pool, Most poeople have used the rule of 10 min cross train equals 1 mile, so I'll put 3 miles since I did a good 30 min pool run.  Who knows what the additional 8 hours int he pool that day would add up to.

Does walking count?  I walked just over 4 miles (I'm guessing) on the Vegas strip today, it was hot but the kids were good.  We went to Madalay Bay and saw the shark reef exhibit, my kids really loved it.

I'll put 3 here, really don't know what else to put.  Played in the pool for another 8 hours with the kids and did pool running for some time but didn't have a watch to time so I figured 3 sounds good.

Got in a quick 3 before the rain fell, which I was kind of bummed about because it was really hot this morning and the rain would have felt good.  Legs were tired but I think it is due to so little sleep in the last week.  Time 31:55

I found a dirt trail that goes around some of the new homes in the area, only 2 miles of it is dirt but it beats running on the road for the whole time.  Still keeping it slow, no speed workouts for at least another month or so.  Time 41:10

Woke up late this morning so I only did 3.2 miles in 31 min.  Did a couple of strides to get the legs moving towards the end of the run.  Sometimes I feel like I'm going too slow but I don't want to end up injured again.  My friend at work wants to go run at the top of 29th street tomorrow, it should be fun to run with someone and not just by myself.

Ran the Mt. Ogden / Waterfall Canyon loop with Dave this morning.  It has been so long since I've done this workout it felt good to run the hills again.  Total time was 43:50 which seems slow but I felt like I was really going.

The first 1.5 miles you increase in elevation almost 350ft then you get about a 1 mile of downhill.  I came through the first 2.5 in 21:30

The next .8 miles increases just over 500 ft with the last 200 yards at a 35 degree incline, I think I was crawling up this but still shuffling, not walking.  Did this part in 10 min.

Ran the rest of the way back just cooling down.  Legs didn't hurt (as in pain from injury) they burned from the hills, it felt good to run on the trails again.

28:33 Woke up late so I ran a quick 3 miles. It really didn't feel to hard and I could talk the whole way if someone was there to talk to. Legs are still feeling better. It will be interesting to see if i can improve on my 5k time this weekend without doing any speadwork.

Had to go to park city this morning so I got up even earlier and ran. Legs were feeling alittle tired. Time 32:43

There is a race in a couple of weeks and Dave wanted to run the course to see how he will do.  He says he isn't any good at pacing so I decided to help him out.  We ran the 5k and the first mile was 6:50 we took it kind of slow at first and then sped up.  The second mile was 6:40, this is were I had previously determined to slow down and I finished in 22 min.  He continued and was just under 20 min.  My legs hurt afterwards so hopefully they will be good to run this saturday.   

Ran a couple of miles and then played basketball with the guys from work.

Ran the Roy Days race today.  The morning was nice and cool with a slight breeze.  My goal was to break 21 min which I thought I would be able to do until I saw the course.  The last 1.5 miles was all up hill and the breeze was stronger than I expected.  I didn't want to start out to fast and try and hang on in the end.  Here are the splits

1 mile - 6:37 this was a decent pace I thought I would be able to hold on.  I didn't go out too fast my first half mile was 3:18 and so was my second half 3:18 so splits are looking good at this point.

2 mile - My next half was 3:21 so I really haven't start to slow down yet, my legs were starting to feel it though I don't think I have recovered from my thursday run, mental note not to run that hard just a couple of days earlier.  The second half mile started the uphill, it wasn't too bad yet it went up 80 feet and my time only slowed to 3:29

3 mile - the long hill continues it only goes up another 60 feet over the mile but it felt like forever.  By this point my legs are dead and the breeze is feeling like it is pushing me backwards, I was just flat out tired.  First half was 3:41 wheels are coming off.  There is one guy ahead of me so I made it my goal that no matter the time I have to catch him.  next half mile was 3:46, really feeling tired but I was able to real in the guy and pass him, that might be the only highlight.

.11 mile - :40 the guy behind me was trying to kick but even in high school I swore that I would never let anyone outkick me at the end of the race no matter how tired I was, he didn't catch me and the goal holds till this day.

Total time 21:36 a little slower than my last race but this course was harder, maybe I was just more tired.  Anyways I will take this next week easy since I have another race on the 11th.  I still don't feel too bad considering I haven't done any speed training.

My legs were really tired this morning so it was a nice and easy 4 miles 40 min. Ran Roy Pond loop, the sun just started to peak as I was finishing. It's starting to feel really nice in the morning.

Leg's were still feeling really tired today.  Total time was 39:30.  the first mile was extremelly slow just trying to get the legs to move and then it picked up.  By the end I was tired and my quad was hurting a little but just normal wear and tear.

Ran around the bdo to get ready for the race.  Dave and I did the following:

2 easy, 1 hard, 1 easy, 1 hard, 1 easy, 2 hard, 1 easy, 3 hard, 2 easy, 4 hard, 2 easy, 3 hard 1 easy, 1 hard.

It was a really hard workout, I think we hit the 4 mile mark at 28:30.  Knee was bothering me just a little.

Ran 2 miles and then played basketball with the guys from work.  Legs were feeling extremelly tired after yesterdays run.

My wife's sisters were in from out of town and we played all night so needless to say I didn't get much sleep.  I was able to waddle through 3.5 miles before my legs just felt like they were going to just stop all together.  I kept getting these sharp pains that radiated down my left leg to the point were I couldn't put any weight on it.  Leg's were just tired and needed to rest.

Tried to get to bed early but these Olympics are killing me.  I had to stay up and watch the mens 4x1 swim were they were not favored but came back and won by 8 hundredths of a second, what a cool race. 

Woke up this morning and the legs were tight, didn't do as much of a warmup as I would have like only a quarter of a mile.  The race was very informal at tthe start, next thing a new a guy said go and everyone took off.  The pace was fast at first and I knew better than to go out too fast, first .5 in 3:05. 

1- mile 6:22 to fast at first and really felt it at the end.  There was a main pack of guys just ahead of me and I knew right then that if I ran an excellent race I  might be able to place 4th.

2-mile 6:35 legs started to feel it here, I passed one guy to get into 6th position and I thought I mike be able to real in the next 2, they were about 15 second ahead of me but legs were starting to get a mind of there own and started slowing down.

.9 mile 6:03  Tried to hand on but the last mile was tough and legs were dead.  Never did get catch the other two guys but overall this was a PR, at least the average pace was so I guess I can't complain.

Ran 3 very easy miles today, me legs are very tired after yesterdays race.  They still hurt.  I once read that you should be able to recover from any run after 24 hours.  Maybe I ran too hard, can you do this?

Took last week off camping, didn't do too much running, probably not enough to record.  Today my legs felt tired and stiff, so it was just easy and slow miles around 10 min pace.

Ran 4 miles in the evening, my legs felt much better than they did the previous day.  Time was 35:36 so just under 9 min miles which felt good. 

2 easy miles and played basketball.

Went camping in the Uintahs all last week so still not much running has been going on.  I did get some good hiking in though.  I ran this morning and legs felt tight but overall good.  Time was around 9:30 pace which is good for a slow run for me.  I do have to admit at the start of the summer I thought I would be doing better than this in my training but I don't like to train alone and never have so the fact that I'm still running at the end of summer is still a plus even if it is not every day.

2 easy miles and played basketball.

Leg's were feelling tired and heavy but I thought my pace was good 9:20 or so for a total of 38:40.  The last mile I tried to pick it up a bit to try and see if I could get me legs to move after they were already tired.  I did ok, I dropped it down to 8 min pace for about a half mile.

Ran 2 miles directly up 4800 and then back down.  It is a big uphile and my split was 20:07, coming back down was much easier and I finished the run in 35:44.  My legs felt tired but overall It was nice to be able to run a little faster even if it was down hill.

This morning it was chilly and raining around 50 degrees but it felt good to run in the rain again.  Pace was slow as usually my legs just have a hard time getting going in the mornings.  Time was 41:40.  I need to focus on running everyday and increasing my mileage. 

Ran four miles down 4800 and around the lake.  Legs were still feeling tired, not sure why haven't really done much.  Time was around 38:30.

2 miles and played basketball.

Ran 3 miles at lunch around the BDO.  Time 28:17.

2 miles and played basketball.

Ran the extended loop today, time was 40 min.  It was about 50 degrees when I started and the sun hadn't yet come up.  My legs always feel really tight in the morning and so when it is chilly they really have a hard time getting going.  Other than the legs just feeling blah it was an uneventful run.

2 easy miles and played basketball

Ran the Roy Pond loop.  Time 35:48.  Woke up early and it was chilly around 45 degrees.  It took my hands a couple of miles to warmup.  Legs were real tight and tired the first mile but then I picked it up for the remainder of the run, it felt good not extremelly hard but not easy either. 

2 easy miles and played basketball.

Ran the Roy pond loop this morning.  It was around 55 degrees and my time was 36:21.  My legs felt ok for about the first 2.5 miles and then it seemed like I was laboring to keep my form.  My right knee has been hurting again just slightly but nothing to be overly concerned with.

I took a few weeks off for vacation and to heal my legs a bit and then I got sick, not fun at all.  So October is a new month and I'm back in it.  I want to go carefully and for the next few days I just want to do a couple of miles to get my legs going again.

Getting cold in the mornings 44 degrees.  A quick two miles in 17:45, legs felt ok.

Ran around the bdo at lunch, weather was nice and pleasant, didn't feel like I was going hard at all and legs felt good.  25:41

I need to once again stay consistent in my running and get out and just do it.  If actually ran since my last posts but can't remember when or how far they were.

Still trying to get back in the swing of things, it was 46 deg this morning and a slight drizzle. Just ran slow and easy.

Ran at lunch as I was too lazy to get up in the morning and run. Legs felt tired and it was an ok pace. 10 min pace, 30 min total.

Ran at lunch again, it was in the mid 30 so once I started running it felt decent.  Legs felt good, I didn't push it too hard at least I thought, total time was 24 min.