Zac's blog thinger

Ran slow 1/2 mile and then ran a good steady pace for 4.5 miles. 37 minutes

Treadmill. Didn't have much time. I ran the second mile at close to top pace - it was about 5 min and 40 seconds. It felt way harder than back in the old days. I've got a long way to go to get my speed up.

Treadmill. 40 minutes; fairly easy run. No other details.

Treadmill. Same lukewarm workout as Thursday.

Treadmill. About 40 minutes.

Treadmill. Just walked. Felt run down. Still haven't recovered completely from flu a couple weeks before. I went 5-6 without eating much. Lost 8lbs.

Treadmill. Still felt very run down. Just barely got through it. 47 minutes.

Treadmill. Still don't have much umph.

Treadmill. I picked it up a tad from the previous days. Ran first 1/2 mile very slow and finished in the 4 miles in 32 minutes.

I wish I could run Saturdays but I committed to my wife that I would reserve them for family until the baby gets a little older. We've been overwhelmed lately.

I forgot my shoes today and had to use the eliptical. I could only stand doing it for about 30 minutes or 420 calories.

Felt good. Ran up to Sugarhouse Park, did the loop and back. It's about 6 miles with some climbing. Ran pretty easy the first 5. Probably ran about 6:30 on mile 6. Unsure of total time; I've got to get my watch working properly again.

Treadmill. I wanted to run more but had no time. I had to leave work early for a parent teacher conference and shortened my lunch time run to make it work. Ran pretty quick - 22+ minutes.

Treadmill. I had no time today. I had to squeeze my workout and shower into a 30 minute block. I'm just glad I managed something today.

Treadmill. Felt good. Ran slow 1/2 in around 6 minutes. Ran next 3.5 miles at 7:30 pace. Ran miles 5 & 6 at 7:00 pace and ran the final mile at 6:30 pace. My total time was 52:30+/-. I need to get out more for my runs but where I work I have to deal with a lot of traffic lights and occasional pitbulls. There are some nice parks a couple of miles aways. It's good to get a decent run in again. I would like to get to the point where I feel like I can run forever at a 7:00 pace and where it's not to big a deal to pick it up to 6:30 for a few miles. I'm not there yet.

I've got to figure out a way to run on Saturdays at least a little. We've been pretty overwhelmed since the baby came for reasons that are hard to explain and so running on Saturday is difficult. I'm hoping that will change soon. Saturday runs are very important. Ughh!

1/2 slow warm-up. 1/2 at about 8:30 pace. Next 6 at about 8:00 pace with 6:30 pace 1 minute farleks every 1/2 mile, 12 minutes total at 6:30 pace. I want 6:30 to one day be a pretty relaxed pace for me. Right now it is not. The last half mile I just maintained the 6:30 pace up until the last .15 where I dropped it to 6:00 pace. I think I'm increasing things a little too fast. I'll probably ease up tomorrow but it did feel good. Did an additional 1.75 miles (very slow) with family. Would have been faster but my son is still going pretty slow on his bike with training wheels. It's a fun way to get a couple extra miles.

Treadmill as always. Ran a very slow paced 7 miles. I picked it up at the very end just a bit. Total time was about 61 minutes. I've increased my miles a little quick and so I need to be careful.

Treadmill. Ran slow first mile to warm up. Ran 10x400M with slow 200M between each. The sprints were 10 miles/hour or a 6:00 mile pace. I would like to increase the speed to about 10.9 miles/hour or 5:30 mile pace. Once I've obtained the speed, I'd like to add a couple quarters from time to time. It'll probably be good to mix this speedwork up with a combination interval training (e.g. 400/800/1600/800/400) in order to prevent encountering a rut. I'm the king of ruts. I ran a little over one mile of recovery and then ran out of time after completing 6 miles. I can't remember the total time. I think it was about 50 minutes.

Treadmill. Slow run. Didn't get a total time. I have a bit of cold and my legs felt beat up from increasing my mileage a little too fast. I'll probably do an easy 7 tomorrow.

Treadmill. Started slow building from almost a walk to to 8:30 pace by the start of mile 3. At about 4 increased it to 8:00, 7:30 at mile 5, 7:00 at mile 6, and 6:30 at mile 6.5 until the end. Felt pretty good. Seem to be getting over the cold. The faster miles did feel a little tougher than usual but not too bad. I can tell that I do need new shoes. They're way overused.

Well I made it work today. It wasn't easy. I tried out a mile loop around my immediate neighborhood. It has some extreme ups and downs. I went pretty slow. My first mile was just under 9 min, 2nd 8:25+/-, 3rd 8:25+/-, 4th a little slower, then I ran a 4 mile loop in 34:30+/-. I did two more 1 mile loops at 7:30+/- and 7:00 pace. I could tell that I'd been runnin on the treadmill too much. The hills really slowed me down. Of course, it's better to run on the treadmill than to miss running altogether.

My total time for 10 miles was about 1 hour and 22 minutes. It was pretty slow but having increased my mileage drastically this week, it's probably good that I kept it slow.

Treadmill. Felt a bit run down. Last week's mileage increase has taken a toll. Even though keeping up a strong pace was difficult, I did feel stronger mentally in my ability and commitment to putting in the miles.

I started slow the first mile and then built up to a comfortable 8 minute pace through mile 4. I picked it up to 7:30 for mile 5 and then to 7:00 for mile 6. I picked it up to 6:30 for mile 7 but couldn't hold it and slowed down to 7:00 after 1/2 but picked it back up to 6:30 for the last .2 miles. Cooled down for 1/2 mile at 9 min pace and then ran out of time.

Not a great run but I’ve had much worse.

Treadmill. Slow 1st mile. 2nd and 3rd miles 8 minute pace. Felt fatigued (in my head, I think), picked it up and ran mile 4 in 5:49. That was not easy. Did mile 5 in 8:30 and mile 6 at 8:00. Mile 6 felt terrible. I was going to stop but decided to pick it up to 7:00 pace for 1/2 mile more and then ran out of time and had to go back to work. It was weird. I felt great for the half mile. I must of either been struggling to recover from mile 4 or it was all in my head.

Treadmill. Speedwork. Slow warm up mile and then 10X400s with a slow 200 between. Did 8 in about 90 seconds, 1 85 seconds, and 82 seconds for the last. I didn't feel like I was really killing myself too much so it was probably too slow. I'll wait a while before I try to really push the speed. I need to get used to the mileage first.

My total time was 56 minutes. Not very fast as a whole but that wasn't my purpose. My recovery is still pretty weak and my last two miles weren't too fast but I enjoyed the run.

Weight: 174 (goal 160)

Ran a mile pushing the kids in the stroller. Matthew doesn't fit too well (he's 5) but I took my two boys on a fun evening ride. I didn't even look at the time. It's tough pushings these guys up hills.

Treadmill. Slow run for the most part. Picked it up for mile 4 and then the last half of mile 7. 57 minutes. Felt pretty fatigued. I was just trying to get through the run.

Forgot to weigh in. I suppose I should just do that weekly.

Treadmill. Another somewhat fatigued day. Maybe its the treadmill getting to me. Started really slow for the first mile. Ran miles 2-5 at 7:30 pace. Slowed down to 8:30 for 3/4 mile and then 8:00 for 3/4 mile. Then I ran 7:30 for 1/4 and 7:00 for the last 1/4. My stomach felt terrible. I was sweating a ton (not unusual). I think I was becoming dehydrated a little. This was likely affecting my stomach. I spent some time in the rest room.

Weight: 172 (goal 160) - the large weight loss (given it is the same time of the day) was probably needed water.

Road/Hills. Ran the 1 mile loop around my neighborhood pushing my 2 year old. My daughter tried to bike with me but with only one speed she was unable to get up the hills fast enough. The first miles was slow (little over 10 min). The second mile was about 8:30, mile 3 was 8:26, mile 4 was 8:26 or so, and mile 5 was about 8:15. Then I went on a flatter 2 mile loop and my watch short-circuited on me and so I didn't get a total time.

I was hoping to run a lot more but with family errands and things going on I was glad to have at least completed 7 miles.

Treadmill. Felt a little tight and beat up at the beginning. I was up half the night with a sick 5 year old who had some type of need every hour. I might be suffered a little from his cold too. He's a good kid but drove me a little crazy last night.

Anyway, I took the first mile slow as always. Then I ran a 7:40 pace for the next 3 miles. Mile 5 I picked it up to 6:00 minute pace to see if I had anything in me. It was pretty tough.

Held a pretty gentle recovery and ran the next half in 8:30 pace, the following half in 8:00 pace, 1st half of mile 7 in 7:30 pace, and the last half of mile 7 in 7:00 pace. It didn't feel bad. I did a slow 10 minute pace half mile to cool down and then ran out of time and had to return to work.

Treadmill. Slow first mile and then slowly went from about 8:30 pace to 6:40 pace over the final 6 miles. My body is obviously feeling the effects of increasing my training a little too quick but it's hanging in there. I don't think I should increase any more for a while and I plan to maintain the same basic pace for a couple weeks. Then I'll consider increases in the range of 5-10% (time allowing).

I read an article about treadmill running that leads me to believe that it is clearly an inferior way to train but in the absence of a better option right now, I'll continue.

My goal is 8 miles per day and a bit more of the weekend. I'm not quite there yet but close. I hope to run more outside. I definetly prefer being outside (spring - fall).

Ran 7 miles out and around the perimeter of Liberty park twice. It might have been a touch under 7 miles but according to mapmyrun.com it was very close. Felt great finishing in 52 minutes. Felt like I could have done it again (maybe). Once inside, I had some time and ran another slow mile on the treadmill (about 8:45) to cool down.

Weight: 173 (goal 160)

Ran another slow and hilly two miles in the evening pushing my boys in the jogger stroller.

Treadmill. Felt pretty beat up from the previous run (legs weren't used to the uneven ground around the park, I think - reminds me that I need to do more trail runs).

Ran slow. Total time 63:45 or about 8:30 per mile.

Weight: 172 (goal 160 lbs)

Treadmill. Not to special; just got the job done. Slow first mile and then went slowly from 8:30 mile pace to 6:30 mile pace over the next 6 miles. Except for the last couple of miles, it was pretty slow.

Weight 172 (goal 160)

Long moderate hills up and down. Pavement. Ran pretty average. It was tough running in the dark. It was so dark I couldn't hardly see where I was putting my feet and then to make it worse, passing cars would blind what little sight I had. It didn't start getting light until I was home.

Anyway, my total time was 1:37:55 (this makes for very slow miles). I was just glad to be able to complete 50 miles for the week. That's a huge achievement for me. I need to not worry too much about speed and just get used to the distance. I know the speed is in me and if I lose a few pounds it will help even more.

I remember a time when 6:30 miles were easy. Now, they kill me. It'll take some time to find that missing runner within.

Treadmill. Tried out some new shoes. Felt a lot better at first but after 5 miles the cushion under the ball of my right foot was almost causing more pain than relief. I might of had them laced up funny. I guess this is why you shouldn't wear a pair of new shoes in a race.

Anyway, 1st mile slow. Mile 2-3.5 at 8:30 pace. Mile 3.5-5 at 8:00. Mile 6 at 7:40. Mile 7 increased from 7:30 to 6:30 gradually throughout.

Total time for this slow run - 57:30. All the tendons in my legs are struggling a bit with the increased running. I have to take it easy to ensure that I don't get injured.

Treadmill. Was suffering from a eye strain headache. I get these pretty bad if I haven't gotten enough sleep for a couple of days. Also had a bit of a cold. Very froggy throat.

Ran 1st mile slow. Miles 2 and 3 were at 8:30 pace. Miles 4 and 5 were at 8:00 pace. Ran miles 6 and the first half of mile 7 at 6:30 pace and it felt pretty good. Finished the last 1/2 mile at 7:30 pace (felt slow after running the 6:30 pace. Total 56:30.

Weight 173 (goal 160)

Treadmill. Still have the frog in the throat but feeling ok.

Ran 1/2 mile slow. Ran the next 3 miles at 6:30 pace. It felt pretty fast but got more comfortable after a 1/2 mile or so. It felt clearly too fast the last half mile.

Ran the next mile and 1/2 at 8:30 pace. The slower pace is an indication that the 6:30 pace took a toll. I ran the next mile at 8:00 pace and the last mile at 6:30 pace. Oh and then I did a really slow 1/2 mile cooldown at 10:00 pace.

The total time was about 57 minutes.

4 miles in one work out at 6:30 pace is a pretty good improvement for me. I still have a long way to go before it becomes comfortable again (it's been years). I'd like to be able to run 6:30 for about 26.2 miles or so.

Weight 172 (goal 160)

Treadmill. Tried to run slow but I was running out of time and wanted to get in at least 7 miles. Ran slow first mile. Miles 2-4 at 8:30 pace. Mile 5 at 8:00. Mile 6 at 7:30. Mile 7 sub 7:00 just to get it done.

Didn't feel too bad but my legs are a bit fatigued from over-running yesterday (too fast). I wish I had more time but right now I'm stuck with what I've got.

Treadmill. Ran 8 minute miles. Little slower in the first mile and a bit faster the last mile but overall, I maintained 8 minutes straight through.

I noticed that my knee hurts a little but feels better when I speed up. I need to take it easy. My right knee and foot have been giving me some minor problems.

Weight 169 (goal 160) - that is the first time I have seen 160s in years. I'm probably not hydrated enough but it was still fun to see.

Pavement. 5:30 AM. Dark and moderately cold. Would love to run all the great trails by my home but I don't dare do it alone in the dark. I ran a 4 mile loop out to the entrance of the Ranches and back. Heard a bunch of Coyotes howling, which freaked me out a bit. I saw several amazing shooting stars. Some of them were huge balls of fire.

After that loop, I did a short 1 mile loop around the neighborhood and then I did the whole thing again. It was 10 miles in total.

I felt like I could have easily done another 5 or more but there was no time. Family photos at 9:00 and I had to help get the kids ready.

Total time was 1:26:48 (very slow) or 8:40 per mile. I could of gone faster but it felt good to take it easy.

Treadmill. Left leg felt tight and dead. Ran 8:30 pace for most of the run. Picked it up a bit at the end. 59 minutes total.

Weight: 173 (goal 160)

Pavement, trails, and major hills. My son had tubes put back into his ears and his adnoids taken out so I didn't go to work today. Ran my 1 mile neighborhood loop in 8 minutes (pretty good for the hills) and then I did a 6 mile (1/2 trail and 1/2 road) loop. There are a couple of huge hills on the loop and it probably peaks at around 6,000 ft, which is pretty good for the foothills near my home. I probably was going sub-5 min for a small portion of one of the downhills. It felt good to really open it up and go but probably was a little hard on my legs and body. I finished the loop 49 minutes, which makes for just over 8 minute pace. That's pretty quick considering the terrain and hills.

My total time was 57 minutes. It was a lot of fun.

Treadmill. Ran slow. I felt sore from yesterday's hills. They were very intense and I took them pretty fast. Because of the soreness, I started todays run at about a walking pace. My first mile was over 12 minutes. Mile 2 and 3 were about 8:30 (if I remember right). Mile 4 - 6 were 8:00 pace. Mile 7 increased each quarter from 7:30, 7:00, 6:30, and 6:18. The total time was about 59 minutes.

Weight: 173 (goal 160)

Treadmill. Legs and butt felt pretty sore. The 2nd day of soreness is always the worst for me and I took those hills on Tuesday way too fast. Some of the grades were likely 30+%.

Took the first half slow. Ran various speeds from 8:30 to 7:00 pace. I attempted to guesstimate a comfortable aerobic training pace vs a threshold pace. Based on my current resting heart rate of 48 BPM and my age, an online calculator estimated this comfortable range to be at an HR of 147-155. That sounded high to me but I really do not know. My threshold would start at around 162-165 HR. My heart rate varies somewhat throughout a run but it seems that a good aerobic pace for me based on my treadmill running would be between 7:30 to 8:00 (probably should stick closer to the 8:00 minutes right now). My threshold started at about 7:00 mile pace. Threshold is apparently a good predictor of one's 10k pace so my 10k would be 43:40, which is slow. So who knows how accurate all this stuff is?

To meet my long term goal, I roughly estimated that I need to get my body conditioned to where my heart is beating about 165 BPM at a 6:12 pace. I have a long way to go.

Total time - I don't know ~ 56 minutes.

Weight: 172 (goal 160)

Treadmill. Slow first 1/2 mile. 8:30 pace next 1.5 miles. 8:00 pace for next 4. Felt some leg aches that eventually went away after 3-4 miles. Heart rate by the end of the 6th mile slipped up to 148. It's probably a sign that I need to do more longer runs or simply do more miles in my longer runs because my heart seems to drift up a point or two each mile at 8:00 pace. I don't know how accurate the treadmill heart monitor is - so who really knows.

Ran 7:00 pace for mile 7 and 6:30 pace for mile 8, just to make sure I was still alive. Felt great (aches and pains gone). HR the last quarter reached 172. I'm not exactly sure what it all means but it's fun to gather the info and see how it changes over time.

Weight 172 (goal 160)

I believe I am recovering faster. I base this solely on the amount of time after a run that I'm sweating to death. It seems to be shortening dramatically but it could just be a change in the weather. Of course, I run mostly indoors so that shouldn't be too big of an issue.

Pavement and country dirt roads. About 6 miles of road and 7.3 miles of dirt road. If I were to continue on the route I would eventually end up in Herriman arriving from the South through the Mountain foothills. Went out in 55:30 or roughly 8:19 pace. Slight uphill all the way (~1% grade maybe??). On the way back ran it in 50 minutes or 7:29 pace. I felt pretty good. My legs felt a little beat up but that is probably normal since my legs are still adjusting to the new running schedule.

No coyotes today. One pheasant. I told the little guy that he better watch out for hunters. I don't think he was listening. He was heading for a pheasant hunting preserve.

All in all it was a nice, relaxed run. It was good to be off the treadmill.

Treadmill. Slow first mile. Legs didn't feel too great. Monday is always the worst for dead legs. Not totally sure why. Probably has something to do with a longer run on Saturday followed by no run on Sunday.

Mile 2-6 were at 8:00 pace. Progressively felt better as the run progressed. Did a fast mile for mile 7 @ 5:40 pace. Ended with a slow 1/2 mile but felt good and the pace was back up to 8:00 pace pretty quick. A month ago, a 5:40 mile would have wiped me out. I felt pretty good after this one and probably could have almost immediately gone back to my 8:00 mile pace and continued for several more miles.

I'm excited about the progress. I need to be careful not to pick the pace up so much. My body still needs to adjust to the distance and the increased pounding.

Treadmill. Started out feeling fine but by the end, I was pretty anxious for it to be over.

1st mile slowly working up to 8:00 pace. Maintained the 8:00 pace through mile 2. At mile 3 I decided to try to run a fast 5k (became curious about my current fitness after running yesterday's mile). I went out at 6:00 pace but after 3/4 of a mile I knew it was a mistake. Psychologically, I think it messed me up a bit. The rest of the run felt exhausting. I ran 8:00 pace until the last half mile of mile 7. I picked it up a bit the last half mile.

Total time was 55:30.

Weight = 170 (goal 160)

My pants felt bigger than usual, which is probably a good sign. I must really be losing some excess weight!!

Treadmill. Felt so so. Took it slow. Ran about 8.5 minutes per mile or 59:30. Ran a touch slower at the beginning and a bit faster at the end.

Something must have been affecting my run. My HR was about 133 at the 8:30 pace. I brought it up to 8:00 pace and my HR shot up to 150. For whatever reason, I was getting fatigued more than usual at the 8:00 pace.

It might be the never ending cold that I have that seems to go away and then emerges over and over again. Who knows.

Weight 172 (goal 160)

Pavement and grass. Ran, as suggested by Sasha, to Liberty park and did a couple outside loops and back. Total time was 52:30 or 7:30 pace. I have a really hard time keeping my pace slower than 7:30 outside lately. It just feels good to be moving at that pace.

Besides a little aching in my right foot (not too bad), it was a good run.

Pavement at 5 AM. Going to a lunch thing at work to say so long to a coworker that is moving on to greener pastures. I didn't want to miss my run so I went this morning.

I leave pretty early for work but I discovered that as long as I plan clothes, lunch, and everything for work the night before, I can make time pretty easily for a morning run. Running in the dark creeps me out a bit though.

Come January or so, when my body has fully acclimated to 50 miles per week +/-. I will probably start running a little more in the mornings a couple days each week. This way, I hopefully will be able to increase my mileage to about 60 miles per week. Of course, I need to be careful that I don't end up making something I love into too much of a chore. I just want to get to the point where I'm having competitive finishes in races. I'm in a tough age group but if I can get a little of my old speed back coupled with good mileage base, I should be able to go sub-2:50 in a year or so. That will give me a pretty good shot at placing well in my age group. It'll be exciting to walk away from a race with a trophy once-in-a-while like the old days.

Anyway, the run was very slow. Between the darkness, the hills, and the sleepiness my first 5 miles were close to 9 minute pace. I ran the last two in about 7:30 pace. I was just glad to be out getting the miles in.

5:30 AM on the Pavement. Tried a new 5 mile loop out (actually 5.08 per mapmyrun.com). I've been really struggling in the early mornings to get my pace up (something about the dark and cold, I think). I'm just way sluggish. In the afternoons, I have to work hard to slow myself down.

My first 5 mile loop was in a very slow 45 minutes. My total time was 1:26:30. The average pace was 8:30 per mile. I was pretty close to the pace I wanted to run on the second 5-mile loop but the first wasn't so good.

I'm sure my times will improve as I continue to go out on those early runs. My body is to used to running on a treadmill in a warm room.

Noon Pavement and Grass. Twice around Liberty Park Loop. I was excited to find a decent runner running the inside loop about a quarter of the park ahead. Worked hard to pass him in the last stretch of the first loop. It made the run pretty fun.

Felt pretty decent but not super energetic. My stomach started giving me a little trouble. I may be a little dehydrated again. It could be something else??

Total time was 51 minutes or an average of 7:17 per mile. That's a little fast for what I should be doing this time of the year and Friday and Saturday's runs were too slow. Some of the factors that I think affect the run are topography, time of the day, temperature, light, and visibility to the public. All of these factors varied tremedously between these runs. Friday and Saturday were cold, dark, early, hilly, with no one watching me run. Todays run was warm, light, middle of the day, flat, and with tons of passing cars and people watching.

Who knows? I'll just keep running and not worry about it.

Weight is still 172 (160 lbs goal)

Treadmill and stairs. Pretty average run except that after the first 2 miles I ran some stairs. 4 times up and down a 5 story building. It was at least a 1/2 mile (I think) but it felt much more difficult than a flat 1/2 mile. I actually went really fast and didn't feel it too bad. Of course, after I got back on the treadmill, the next two miles were tough. I was clearly recovering from anerobic activity. My pace was about 8:30 during these recovery miles. I picked it up from there. Topped out at about 6:30 pace for the last little bit of the 7 miles.

I don't even know what my total time was.

I discovered a cool new ultra-marathon race that will be starting in Eagle Mountain, following the pony express trail. I'm not going to go the entire 100 miles but I was told that I was welcomed to join them for 30-50 miles. It may be pretty cold because it is on Dec 29th. I would imagine the pace will be pretty slow. The director has encouraged everyone to stay together in groups to make it all more fun but of course, they won't stop you from going faster.

Anyway, it sounds like an adventure and the price is right - free.

Weight 170 (goal 160)

Treadmill. 56 minutes. Ran the first two slow and then tried a 5k trial to judge my fitness. After 1.5 mile, I concluded that I had made some progress but am still far from where I would like to be pre-speedwork. So I went back to my old 8 minute pace after a short recovery and ran the rest of my mileage that way. I need to be patient.

Weight 170 (goal 160)

Treadmill. Felt a bit sick again. November is typically a tough month for me because my kids bring tons of sicknesses home and things are a little busier with the County budget.

Took it easy. Ran first half very slow and then ran 8:30 pace through mile 4. I ran the last 3 miles at 8:00 pace.

My legs felt a little sore or tight at the start. This was probably because of the stairs I did the other day that I am not accostumed too. No big deal though. Felt very relaxed throughout most all of the run, especially when I increased the pace to 8:00 pace.

Weight 171 (goal 160) - I don't seem to be making much progress toward my goal. I probably need to somehow shock my body a bit to get to the hard to get to fat stores. I used to have a running weight of 155 so I know that it is possible. Of course, it's been 10 years.

Early morning icy pavement. Not terribly fast because of the ice and darkness. Took a pretty good slide but managed to keep upright. I exhibited better balance than all my attempts to surf the Jersey shore growing up.

This run was meant to be about 10 miles but my progressing cold got the better of me. After 5 miles it was clear that my body needed rest, not more miles. I decided to listen this time and cut the run short. My time was a very slow 45:30. I swear, I consistently get sick this time of November, every year. Ugh!!

Treadmill. Short and slow today. I'm still feeling pretty sick. I'm full of phlym and have a bit of a sore throat. Generally I feel run down. I wanted to give my body a chance to recover and I suppose it'll give my tendons and things a chance to recover a bit too. I hope to feel well enough to go 5 tomorrow and be back on track by Wednesday. To bad you really can't plan how these things will play out.

Treadmill. Still sick. Took it easy but felt good enough to slowly work up to 7:00 pace.

Generally feeling better. I plan to be back on track tomorrow. The break was refreshing apart from the cold that went with it.

Weight 171 (goal 160)

Treadmill. Still a little phlegmy but felt strong. Took this one a little fast. First 1/2 mile slow but increasing quickly throughout and second half 7:30 pace (8:40 roughly for the slower starting mile). Miles 2-6 at 7:00 pace and mile 7 at 1st qtr 7:00 pace, 2nd qtr 6:40 pace, 3rd qtr 6:18 pace, and 1st half of last qtr at 6:00 pace and last 200 meters at 5:40 pace.

My overall time was 50:24, average pace 7:12 per mile.

It felt good and I could have taken it even faster, I think.

Weight 170 (goal 160)

Treadmill. Took it much easier than yesterday. Felt a little cruddy at first, most likely due to some mexican food I ate to close to my run. The bad feeling subsided after a few miles.

First 1/2 slow building to 8:00 pace, which I held through mile 4. Ran mile 5 and 6 at 7:30 pace, which felt very comfortable. Picked it up a bit during 7.

Total time was 55:30 or about 7:55 pace. If my pace seems slow as compared to my notes above that is because of two factors: 1st, I start off really slow (15:00 mile pace even) and work my way up to pace. It wastes time but allows me to loosen up a bit. 2nd, the treadmill only changes paces so quick so I lose a couple seconds changing from one pace to another. Not that anyone was really concerned besides me.

Weight 172 (160 goal) - I'm in a weight rut. It's time to initiate some diet ideas.

Treadmill. 55:30 total time. Pretty relaxed.

Early morning pavement. 1:28 total time or 8:43 per mile. That is very slow. I obviously am not a very good cold morning runner; the hills do me in a bit too. Actually, the thing that probably slowed me up the most was my gut.

Anyway, I was glad to be getting the miles done, even if they weren't the best.

Treadmill. Felt so so but worked through it. Total time was 52:40. Ran mile 5 at 6:15 pace. Ran the second half of mile 6 at the same pace. Oh, and the time is a little downward skewed by a very slow warm-up mile.

Weight 170 (goal 160)

2 times around Liberty Park loop. Very windy. 51:20 or 7:20 mile pace. Felt pretty easy for the most part.

Weight 170 (goal still 160)

6 am pavement. Hilly. 57:15 or 8:07 pace. Not a bad run.

6 am pavement. Very hilly. Too slow. 61 minutes or 8:38 pace.

6 am on the pavement. Ran a 4 mile loop and then did 3 more 1 mile loops. Felt so so. Time was 57:30 or 8:17 pace.

2 pm run from my house to Smith's in Saratoga and back, 5 miles each way. Felt like crud for the first 3 miles. I was excited to see that despite the bad first 3 miles I was able to still maintain a sub-8:00 pace the first half (the downhills helped). The next three miles were almost entirely uphill and I was happy to have averaged 8:20 pace during this tough section. I finished the 10 miles in 1:20 or 8:00 pace. I felt good and decided to run another mile loop. I ran that in 7 minutes (major hilly course). My total time was 1:27, which was good considering the hills, the cold, and the lousy beginning.

6 AM on the pavement. Did a 5 mile loop and two 1 mile loops. It was a bit icy but not too bad. I ran pretty slow. I must just not do well in the dark. I find it frustrating. My time was 61 minutes or 8:38 pace. Sure, there some decent hills but I swear I was going faster than that.

Well, it's a lot better than not running at all! Much better than any winter since high school. I've always done terrible during the winter so this is a great improvement.

Treadmill. Legs were sore but not sure why. I didn't do anything too extreme. I didn't stretch as well the last couple of days but I'd be surprised if that were what was causing the soreness. Strange?

Anyway, I worked through it. First half was a slow warmup and then the second half was 8:00 pace, which continued through mile 3. Mile 4 and 5 were at 7:30 pace and mile 6 was at 6:07 pace. Mile 7 was 1/3rd at 8:00, 1/3rd at 7:30 and the final 1/3rd at 7:00 pace.

Total time 53:51 or an average of 7:41 pace. Not too shabby for a bad leg day.

My weight was 172 (goal 160). I'm obviously losing nothing.

Treadmill. The snow cost me a lot of my running time today. It took me two hours to get to work. I ended up just running a quick 4 miles in about 27 minutes or 6:45 pace.

Actually I started with a slow 1/2 mile (not too slow though) and then I did a fast 5k. Mile one and two were 6:11 pace and mile 3 was 5:42 pace. The last 10th was 5:26 pace. I didn't get the total time but based on these paces the time would be 18:36. I would probably need to add back about 6-10 seconds for the time it took to get up to pace so about 18:45+/-.

That is really fast for me. I haven't gone that pace for years. I know that in a race I could definitely go faster so I probably could go sub-18 minutes.

I'm pretty excited.

I recovered pretty well and comfortably ran the rest of the miles and rushed to get back to work.

172 lbs. (goal is still 160)

Treadmill. Felt pretty comfortable at about 7:30 pace after a slow first 1/2 mile and ran 7 miles in 53:30 or 7:38 pace on average.

Weight 170 (goal 160)

Treadmill. Didn't feel very energetic today. Started slow and worked upto 8:30 pace by the 1st half mile and maintained that pace through mile 2. I did miles 3 and 4 in 8:00 pace and miles 5 and 6 in 7:30 pace. For the last mile I increased the pace a bit every 200 meters, building from 7:30 to 6:30 by the last 200. From start to finish I felt pretty out of it.

The week is probably just catching up with me. We'll see how tomorrow goes.

Total time was 56:24 or 8:03 average pace.

Weight 169 (goal 160)

Hills, trails, ice, snow, gravel, and pavement. This was a fun run. Total time 1:21.

The first 6 miles were pretty slow. I was climbing through the icy/snowy foothills of lake mountain peaking on a high hill overlooking the Eagle Mountain City Center, Utah Lake, and the beautiful Wasatch mountains. The last peak is a very sharp incline and the sharpest inclined portion also was the most heavily snow covered (covered but not deep - 1 inch maybe). I only had to go to all 4s a couple of times. I'm glad I wore gloves.

All in all the first 6 were a lot of fun and my time was a slow 52:47 or 8:47 per mile. I was now warmed up and mostly acclamated to the cold so I decided to do 4 quick neighborhood 1 mile loops (actually 1.01 miles). It's got a pretty steep downhill and uphill that represent almost half of the loop, which makes it a bit more challenging than running around the track (and more fun). My first lap was in 7:10, second in 7:21, third in 7:20 and for my last mile I tossed off my jacket (more psychological effect than anything) and ran 6:29.

I felt really good. The cold air affected my breathing a bit but all in all it was a fun run. My legs have been a little sore since the run because of the hills (I believe), which were pretty extreme.

Average pace was 8:04.

Average treadmill day. Legs felt a bit sore from running so many hills on Saturday. Around 56 minutes total time.

Weight 171 (goal 160)

More treadmill fun. Ran mile 2 and 3 fast. Total time was 11:43 or roughly 6:05 the first mile and 5:38 the second mile. My legs felt it (those dang hills on Saturday). It took me a little longer than usual to recover and ran a bit slow for a mile or so afterward. Total time 55:05.

Weight 171 (goal 160)

Treadmill. Worn out. I was up a lot last night with my daughter - maybe that was part of it. Legs felt heavy. Total time was 56:28.

Weight 171

Treadmill. Decided to pick it up a bit. My goal was to have the 7:00 mile feller beat by the end of 7 miles. I took the first half mile slow to ease into things and then was going about 7 minute pace at the half. After the first mile was complete, I noted that I would have to make up a little over a minute over the next 6 miles and, not feeling too energetic, I was a little worried about how it would turn out. Every fourth quarter I picked it up a bit and then dropped back down to 7:00 pace (easy to do on a treadmill). My last mile was just barely sub-6:30 and my total time came out to 48:52 or 6:59 pace.

Anyway, I didn't beat him by much but I caught the rascal in the end. That's probably my best 7 miler in a couple years. I'm slowly but surely getting back into the swing of things but I still have a long way to go.

On a more energetic day I think I could probably cut off a good 15-20 seconds per mile. Ignoring the first half mile slow start, that would get me close to the 6:30 pace that I'm shooting for. I'd like to be able to run a marathon at that pace (long way to go) and eventually, I'd like to run a marathon where my average time dips a little below 6:00 pace (that's long-term). That would be sub-2:40 (I'm entitled to at least dream).

It's just fun to be running.

Treadmill. Never really pushed it. Started very slow and slowly built up to 7:30 pace and then eased back down. I was just trying to relax. Total time 57:56 or 8:16 pace.

It was so cold and I was so tired. The week had worn me out and I was up late wrapping presents and stuff. Anyway, it took me several minutes to actually get from my bed to my running clothes, and then finally out the door. I ran it in a very slow 1:34 or 8:37 pace. I just did not want to be out there. It reminded me of mornings, my freshman year of college, when Sasha would come by and knock on my door trying to wake me up and I did my best to ignore him and go back to sleep. I missed a great opportunity then, I don't want to screw things up this time.

Anyway, I hate running in the cold. I need to find someone in Eagle Mountain, equally stupid enough to run at 5:30 am on a December Saturday morning to keep me on pace. That would make it easier.

I'm glad to be running and I can't wait until it warms up.

Out to Libery Park, double loop, and back run. Colder than I had thought. I was a bit underdressed I think. 37 degrees at the start and 41 at the finish. Pretty slushy, snowy, and even icy in some spots, especially at the park but most areas of the road and sidewalks were fine. Total time 52:20 or 7:28 pace. That felt pretty comfortable but I was definitely picking it up in some areas to try to catch runners also doing loops in the park. It's too tempting to try to catch and pass people. This guy out running today was tougher than most.

It was a fun good run.

Weight 172 (goal 160)

ALSO, there is a free race on December 29th, following the pony express route. It's actually a 100 mile run and its more for fun than for great race times. It starts at 6 am at pony express elementary in the Ranches of Eagle Mountain. There will be rides back at mile 30 and 55 and, of course, 100. The pace will be very slow but you are welcomed to run as fast as you want but most of the trail is not marked (just follow the map). I'm going for 30 miles. At the pace they're planning to go that will take about 6 hours so that's all the Christmas vacation that my wife will let me sacrifice for this run.

It should be a fun learning experience. See the following website http://www.ponyexpress100.org/ if you are interested and contact Dave Crockett and let him know that you want to run.

Slow treadmill miles. About 60 minutes or 8:34 pace. I didn't plan to run so early. I was trying to be a faithful LDS and I went to the Jordan River Temple arriving at 4:50 only to find that it was closed until the 19th. I forgot to check the December schedule.

Anyway, I was halfway to work so I headed over to the our fitness center and put in some early miles. My legs felt a little tight but overall it wasn't bad. Man the news is quirkly at 5 am.

Comfortable run to Liberty Park around the outside twice and back. Perfect day, just enough rain to compact the grass but not enough to make it a muddy mess. Didn't push it too hard. 53:51 total time or 7:41 mile pace.

Weight 173 (goal 160); I've been eating too much holiday garbage.

Around the neighborhood at 4:45 AM. Can't remember many details. 58:30.

Around the neighborhood. Slow and cold. 58:20.

Cold and icy 5:30 AM. 1:30 or 8:55 pace. Very slow. I hadn't gotten much sleep this whole week and it caught up with me. Hope to do better next week.

Treadmill. Ran a strong 5k after a slow first mile. I only intended on running 2 fast miles but I felt pretty comfortable and continued. I ran a 6:00 pace through the 3rd quarter of mile 3 and then I picked it up a bit for the last little bit. My time was 18:27 or an average pace of 5:57. I felt pretty comfortable and I believe that I could have increased the pace throughout. In a real race I would have to make a deduction for air resistance but it would be minor.

This is a good sign for me. I just need to be patient and keep racking up the miles. I've been running about 45 per week, which is at least 5 less than I'd like to be doing, but considering the darkness, cold, etc., I'm not too upset with myself. Around the first part of February, I'd like to up my miles a bit.

It would be nice to slowly work it up to a steady 55-60. More than 60 would probably be too much burden on my family right now. In time, as our little ones get a little more independent, I'll probably be able to find a couple more hours and approach the 70 mark. Who knows? I'm trying hard to be in no hurry. I've got to allow my body time to catch up with my over-active hopes and desires.

Total time 51:40.

Weight 172 (goal 160)

Treadmill. I was very tired today. I was up late getting things ready for family coming for Christmas. Also, I think yesterday's speedwork played some part in it. At any rate, it felt like a lot more work than usual.

Time 58:40 or an average, slow 8:22 pace.

Weight 171 (goal 160)

Treadmill again. I know, I need to be running outside but man, it's cold out there. I ran a pretty slow first 5 and then picked it up a touch over the last 2 miles. Total time was about 55:30 or so. I forgot to look.

Weight 170 (goal 160)

Treadmill. Legs were sore today and my gut was acting up pretty bad but I made it through. Total time 57:22 or 8:11 pace. The treadmill can get very boring and if you're not feeling the best it can make it more excruciating because you have few distractions to keep you from thinking about the problems. Of course, the treadmill is much warmer than running outside.

I'll be leaving my crutch behind from tomorrow until the 2nd of January. I'll be on vacation and so I have to run outside. I need to give my legs a break and just run really slow so that I'm not too worn out next Friday when I run 30 miles of the Pony Express 100 miler. I'm running with the 100 miler guys so the pace will be slow and comfortable. I'm not running for time at all. I just want to enjoy the experience and hear the pony express and 100 miler lore. It'll be fun.

Don't recall much but it was cold and early and dark and slow.

Don't recall much but it was cold and early and dark and slow.

Well, I got up to run but decided that of all days of the year, Christmas was one day that I should consider taking off. SO I DID.

Don't recall much but it was cold and early and dark and slow.

Trail run through a lot of snow. Pretty fun run. Lots of hills. I don't recall the time but with the ice and hills it was slow, but it was a good work out.

Felt terrible. I was a bit sick and extremely tired. I haven't felt that bad in a very long time. Knowing I had a race the next day I didn't go long at all. It was just under 10 minute pace.

Did 25 (maybe a touch less - between 24 and 25) miles of the pony express 100 miler. It was extremely cold - sub 20 degrees at times with colder windchills! The windchill really got to me. I didn't have the right equipment and as my clothes built up more and more sweat, I got really cold around mile 20 or so. I was supposed to run 30 miles but I kind of lost it and didn't want to end up walking the last 5 miles so I hitched a ride.

There were a lot of things going against me such as sleep deprevation (sick baby that has been up practically all night for a couple days), poor equipment (I got very cold), no preparatory long runs (typical long run - 10 miles), etc. but the reality is that I just didn't have the mental strength to push through a few shortcomings.

Anyway, all in all it was a lot of fun and I only fell on the ice once, which left me a nice bruise.

So far, I feel pretty good afterward.

Cold, icy and dark. Felt pretty good despite the previous day's run. I ran pretty slow though, giving my body a chance to recover. Total time 1:09 or just under 10 minute miles.