Zac's blog thinger

Early morning cold run. I'm looking forward to afternoon runs, getting back to work tomorrow. This past week was quite a challenge with the cold and the holiday.

I tried hard to make this run a faster one. With the cold, the extra clothes, darkness, ice, etc. it seems to take a lot out of me. I managed to do this run in 56:49 or 8:05 per mile, which is a reasonable run with the hills on a normal day but with the cold and stuff I think I was giving about a 7:20 per mile effort. It's just a guess but I know for sure that something about cold sucks the speed right out of me.

Anyway, it's been a good holiday and I'm looking forward to the coming year.

Treadmill. Started out fine but became very tough. I actually picked up the pace at the end just to get it overwith. I don't know what was going on. Total time 56:49.

Weight 171 (goal 160) - at least I didn't gain anything over the holidays.

Ran to Liberty Park, two times around, and back. I ran to the park and the first loop with a friend from work. We were going about 9 minute mile pace through that portion. I was on my own for the last loop and the way back and I averaged just under 8 minute miles through this section. Total time was 57:30.

I felt pretty good, which is a relief considering how bad I felt yesterday.

Weight 172 (160 goal); my weight never changes. I need to start that diet plan soon. I just need to be careful not to overly rob my body of carbs.

Treadmill. Couldn't quite convince myself to go out in the snow. First 3 miles at a slow 9 minute pace. My right knee felt a little sore. I slowly picked it up from there over the next 4 miles peaking at a pace slightly below 7.

I still feel a little beat up. I guess that 25 miles last Friday did take a toll.

Weight 172 (160 lbs - goal)

Ran up 2100 South for 3.5 miles and back. It was pretty icy and stoplights were a pain but it went pretty smoothly overall. Went up in 28:45 and down in 26:15 or 8:12 pace going up and 7:30 pace coming down.

Very relaxed. Nice day.

Weight 172

Very cold. Very, very cold this morning. I'm still cold. Between the cold and some stomach trouble I only went 5 and then took an emergency break. Then I headed out for two more and came home because my kids were waking up.

Anyway, during quiet time (kid's nap time) at 12 I went out for a few faster miles (8,8,7 - ok not super fast but it was cold).

Total time was a slow 1 hour and 29 minutes. Looking forward to spring!

Treadmill. Took it pretty easy. My right knee has been hurting a little and also my right arch was bothering me a bit. My shoes are probably part of the problem.

I feel like I just bought these shoes yesterday but they have about 500 miles on them now. Urgh! They probably weren't the best from the start. I wish I could find a 5,000 mile shoe that would only cost about $50. Then I could just concentrate on the cost of races. Running is a relatively cheap sport but with 4 young kids, almost anything additional is expensive.

Anyway, the 7 were a little taxing on the treadmill. Started slow and then picked up each mile thereafter from 8:30 - 7:30 pace (I went a bit faster at the end). It was hard to hold the pace down. It would have probably felt much easier to have increased the pace.

Weight 170 (goal 160)

Road run out to North Ranch and back. There is an initial downhill and then it was a gentle uphill the whole way out. I measured the distance after the run. I was guessing that it was about 7 miles. I guess I'm not terribly well calibrated - perhaps it will come with time or never. The total time was 57:27 or roughly 7:47 per mile. It was a very comfortable run. I felt me knee a little but not bad.

Every 5 minutes I did a 1 minute farlick (I don't know how to spell it - sure sounds bad). It wasn't really fast because I wanted to continue to give my legs a chance to heal up a bit.

Anyway, it was a nice run.

Wow, this is an enhancement.  I think I'll try some different colors and fonts. 

Anyway, I did a boring treadmill run.  I should have gone outside because the weather was decent.  My knee is still bothering me.  I tried uping the incline to 3% for a couple of miles, which only aggrevated it more (I thought it might but I just wanted to increase the challenge without increasing the turnover).  Anyway, my time ended up pretty slow - 60 minutes for 7 miles.  I hate running so slow.  I really wanted to do a tempo run but I knew it wouldn't be a good idea.  Hopefully it will heal up soon. 

The pain is in my upper knee above my knee cap.  It might be from over-striding, which I've heard is a common treadmill injury and I run way too much on treadmills. 

Well, one of these days I hope to get my body past all the little injuries but this may never happen.

Hey Bryan, if your reading, I'm going to go ahead and do the same and find some new shoes and phase out my others (of course, they're close to phased out already).

Treadmill.  Didn't have time to deal with the snow and it's a bit dangerous around here with all of the traffic.  My knee still hurt.  Throbbed a bit but didn't involved any shooting pains or anything.  I went very slow at first and slowly built up the speed.  I took pace sub 7:30 for the last two miles.  I could feel it in my knee but it wasn't terrible.  Total time was just under an hour.

Weight 172

Treadmill.  Knee was hurting still. Between not having enough time and going slower than usual I only went 5 miles.  I can't recall the time.

Went for a 40 minute hike with the kids.  I gave my leg a rest.  It's strange, I actually felt very guilty for missing my run.  We would of hiked longer but it was so cold that we couldn't take it for too long.  Hands, toes, and faces were cold.  My leg was fine hiking.

I ran a bit of the pony express route.  It was pretty nasty when trucks would go by and kick up the salts that have been dumped on the roads.  I had to cover my face to breath.  Apart from that, it was a fun, comfortable run.  I would really like to open up and speed up but my knee has no quit nagging.  It was the kind of pain that doesn't stop you at all but is pretty annoying and worrysome. 

I will have to go to mapmyrun to figure out the exact distance but it was about 7.5, I think.

Knee was hurting.  I ran 2 miles on the treadmill and then did leg lifts and stretched hamstrings and then did 1 mile and repeated again and again.  5 miles total - pace was a very slow 9 min/mile. 

Ran .5 miles and my knee hurt.  Tried the bike for about 5 minutes and decided that people that bike indoors are nuts.  I walked a bit and did some other exercises.  Finally, gave up and went and got a burger. 

That was yesterday.  Today I'm trying to diet a bit since I'm not sure if I'll be able to do much mileage.  I got to focus on something to keep me busy while my knee heals. 

I hate missing a run.

Treadmill.  My knee felt a bit better but not great.  I ran 3 miles at 9 min pace and then did some leg extensions and stretched my hamstrings.  Then I ran 1.5 miles at a slightly faster pace and did more leg extensions.  Then I ran 1.5 miles one more time at a pace just below 9 min per mile.  I wish I could go faster but it was much better than yesterday.

Weight 172.  I'm trying to cut back significantly on my calorie intake.  We'll see how that goes.

Knee still hurt.  Ran 5 in about 54 minutes.  Now that is slow!  I'm hoping that a weekend off will make a big difference on Monday.

No run.  Trying to let my knee heal.  Hopefully not getting fat in the process.  The last thing I need is more weight to lose before climbing the big hills of the Wasatch Steeplechase in June.

Back really hurt.  Ran very slow.  Knee was feeling a bit better.

Very slow; back and knee improving but still not well.

Very slow once again. 

Felt a bit better.  I got the pace down to a low 8 min pace but my knee started to ache again at around mile 3.5 to 4 or so and so I just walked a little after 4.6.  I got too excited.  My back is improving much faster than my knee.

Rested knee.  Lifted some weights; tried not to get discouraged.

Rested my legs again.  My back is starting to feel a lot better.  My knee is still ify. 

I don't recall ever having knee trouble before, it's a new injury for me.  I've had a lot of other things and perhaps I'm just not remembering well. 

It doesn't hurt at all to walk so hopefully it is getting better.

5 miles on the treadmill.  I'd love to get outside but the air is disgusting out there, especially in SLC.  I couldn't feel any pain in my knee until mile .5.  Ok, so I didn't make it too far before the pain came on but it was a little bit of an improvement.  I mostly ran a 10 minute pace but picked it up a bit at the end.  I really wanted to run faster but its good that I didn't.

My goal is to run no less than 5 miles per day this week and to keep the pace slow.  It's not very exciting.

I've been thinking about where I'd like to focus my running and I feel conflicted.  On one side, I love running fast and doing road races but on the other side, I love running long, slow trail runs that really challenge you in other ways.  This year I plan to run the Bonneville Shoreline Trail Marathon (free - no pressure), the Wasatch Steeplechase (crazy fun), the Provo Canyon Half Marathon (fast and fun), maybe the Jupiter Peak Steeplechase (????), St. George Marathon (my serious race), and probably the Pony Express 100 (30-50 miles only -very slow, cold - just for fun).  Of all these races, the St. George Marathon is the one that I get the most stressed about - almost to the point that it is not as fun to do any more.  I think after this year I will avoid serious marathon runs for a while and just focus on trail runs and shorter road races.  I like these races more and why run if it's not fun.

Of course, I may change my mind.

Weight 170 (goal 160)

Treadmill again.  Slow run. Total time 47:40.  Knee hurt a bit but more of a nag than an a major pain.  I'm just trying to be careful. 

My lower back was fine but I was having some other trouble.  It's not new to me.  I just need to do the exercises that the doctor gave me to do.  For some reason my hip has a tendency to go out of wack and it puts pressure on the ribs that connect to my spine.  The stretches push it back in place and the exercises help keep it there.  I got lazy about doing them.  It's probably what caused the lower back pain.  If it gets really out of wack it will do that.

The last time I went the doctor about it, he said that it was an annoyance but not serious.  At that time he told me, mostly in jest, that I shouldn't run more than 10 miles.  In other words, he wasn't very concerned about it.  It is annoying so I plan to take care of it.  Perhaps this is affecting my knee too.  Who knows?

Weight 170 (goal - who cares?)

Beautiful day!  My knee didn't hurt for almost a mile and a half.  That's a record, I think.  Despite the dull pain, it felt good to be out there.  I did the loop around Liberty Park (just once), which works out to about 5 miles in about 43 slow minutes.  Then I ran a mile on the treadmill in about 8:30.  I think the treadmill, despite the softer surface, hurts my knee a little more.  Of course, it could have just been because it was the last mile of 6. 

Weight 170.

Has anyone else had trouble getting this reporting window to work.  It works for me a little less than half the time since the new editing tools were added.  Anyway, I was just wondering if I'm the only one having trouble.

Slow treadmill miles.  Not much pain in my knee.

Ran outside.  A little knee pain but not too bad.  Ran about 9 minute miles - pretty slow.

Weight 169 (goal 160)

Slow treadmill miles.  Not bad.  My knee felt a little sore but mostly alright.  Total time was a slow 53:40 or 8:56 per mile.  I actually started very slow and worked my way up to 8:00 minute mile pace.  Yesterday, I flat out gave up.  It was the first day in a long time that I didn't run because I felt blah.  Injuries are one thing but blah days should still be running days.  I ran around the County Building parking lot and just headed back.  I just need to get more sleep and get excited about the running again, now that my leg is feeling a little better.

Weight 171 (goal 160) - Valentines Day junk did me in.

Good run.  My leg didn't hurt.

I had no time so I just ran a quick mile.

I haven't run for a couple of days.  Work has been very busy and I've had to take care of a bunch of things during my lunch hour that has screwed up my workouts.

I've completely lost my momentum.  I almost have to start over from scratch.  Today I have to run another errand that I committed to but then things should get better.

Urgh.

Didn't have much time.  My knee felt fine.  I put it to the test and after two very slow miles I ran a 6:30 third mile.  It went well.  My total time was a slow 33:45.  It was good.  I hope to get back into the swing of things over the next two weeks, building back up to where I was.

I just signed up for the Wasatch Steeplechase on June 23rd.  It is a crazy race up city creek.  Very fun.  I invite everyone to join me.

Ran a slow 7 miles to Liberty Park and around the perimeter a couple of times.  My knee was stiff but not too bad or painful. 

I could definitely note a change in fitness but it was great to be out running despite it.  It's very disappointing dealing with an injury like this.  I thought it was gone last week but it was back by the end of the week. 

We'll see how it goes.  Tomorrow I plan to do stairs.  If I have to I'll walk.  I need to prepare for the Wasatch Steeplechase and its huge climb.

Leg was hurting.  Ran 2 treadmill miles and about 20 minutes of slow stairs.  The total time was about 40 minutes.

35 minutes of 8% grade on the treadmill.  My knee still felt stiff.  Going slow this is the only way I can get a decent workout.

35 minutes of stairs.  Fairly good pace.  Did about 20 5 story flights up and down.  This is a very good workout.  I miss the long, flat, faster runs but oh well.  I figure I can at least work on my climbing for some of the hilly races I want to run.

I don't know for sure how far I went.  It was a 56:30 run and I tried not too push it too hard but instead just enjoy every minute of it.  It was a great run.  My knee was fine at that pace but my arch hurt a bit.  I'm way overdue for new shoes and so I know how to fix that problem - just have to do it.

Weight was up 173 (goal 160);  It will head back down as I continue my training.

Three miles plus stairs.  It didn't have much time and did what I could.  Total time was about 40 minutes of running (treadmill and stairs).

Approximately 7 miles (but who's counting?).  I ran for 30 minutes out through Salt Lake City and came back in about 27 minutes.  57 minutes total.  My knee felt good.  It was a beautiful day!

Weight 172 (goal 160)

It felt good to be out running.  I ran throughout beautiful South Salt Lake 30 minutes out and about 30 minutes back.  I only got a little lost and only had one strange lady yelling at me.  The font color is in recognition of the improved sunshine.  Ok, that's strange.

Anyway, I don't know how far the run was but I would imagine that it was at least 7 if not more miles.  I'm trying not to care.  I've found that if you don't care about the miles, you can run anywhere.  It's very liberating.  I've been discovering all kinds of new places.  I just wish there were some trails near the SL County building where I work.

Anyway, it was a great run!

Weight 172 (goal 115)  ...  I mean 160.

52.5 minutes of stairs.  This was easily equivalent to a 7 mile run in terms of effort, if not much more.  I then ran a half mile on the treadmill to see how my body recovered from the stairs.  It did really well.  I would have gone longer but I didn't have time.  Our building is about 5 stories and I went up and down 30 times.  It was a great work out and my knee felt good.

I was short on time and did five miles on the treadmill.  Felt good.

I missed my chance to run in the morning.  I tried to do it after dinner but the taco salad I had wasn't conducive to running.  I ended up walking, which was nice under the starry sky.  I hope to do a better Saturday run next week and really get things back on track.  I was reasonably please with my workouts from Monday through Friday.  My knee feels better every day.  I will be pleased if I can get my workouts to the equivalent of about 50 miles per week by mid-april though some of the workouts will be on stairs and so my miles will appear to be less.

Forgot my clothes to run in.  This was a little frustrating.  There is no time after work to run so I wasn't terribly happy about the mistake.

30 minutes out toward Westminster and 26 minutes back.  Nice day but didn't feel the most energetic.

Weight 172 (goal 160)

Just Ran

Felt fine through about mile 2 and then developed a bad gut.   Ran walked back.  Not the best work out.

Ran a couple miles and then did a lot of core exercises.  Pretty disappointing performance.  I just did not feel too great.

Ran around Liberty Park.  About 56 minutes.

Weight 171

My achilles started to ache so I did some weights instead of finishing my 7 miles.  Frustrating to say the least.  It all seems to happen in my right leg (knee pain, arch pain, and now achilles pain).  I suppose that the knee problem may have led to the others.  I'm still running with old shoes, which is probably a lot of the problem.  I need to get out and get some.  Money is always a problem with 4 kids but time is the bigger problem.  I never have time to get out and take care of this and I'm afraid of buying the wrong shoe online.  Of course, I've done so poorly buying shoes when I've actually gone out and bought them that perhaps it doesn't matter.  Perhaps I would do better using the internet.

Urgh.  Anyway, hopefully the leg problems will have diminished for Wednesday.  The pain didn't seem serious but I was afraid that if I didn't stop it could lead to something serious.

It's an ongoing saga.

I think this is how far a I ran.  I should have gone longer but didn't have much time.  I got a late start.

Ran some sprints.  Mile 3 was in about 6:20, 1/2 mile at 3.5 was at the same pace, and then  I did a quarter a little later at that same pace.  It felt good to pick up the pace. 

Walked a couple miles in the airport while waiting for my flight to Indiana.  Couldn't run (too many people). 

Slow run through the rolling hills of Bloomington, Indiana.  I was planning to only run for about 5-7 miles but all the green was so beautiful that I just wanted to keep on going.  I was in Indiana for my Grandpa's funeral.  Apart from this one decent run, I did pretty poorly while out of town.  I hadn't seen my family for a while and I focused on them and not the running.

It's time to get serious though.  My race is fast approaching.

Boring treadmill run.  6 miles - started at a slow 10 minute pace and worked my way up to 7:00 pace throughout the run.

Ran with the kids in the evening - .5 miles.  The kids are trying to run a marathon by July 1st but I think they'll get there sooner.

Ran 7.2 around the Liberty park.  Great run! 57 minutes in total so not really fast but a little faster than recently.

Ran .5 miles with the kids. 

Fun run.  I was home today for my daugthers annual cardialogist exam at Primary Childrens so I ran some trails.  It included some great hills and views.  I saw 18 antelope running at top speed through a plowed field.  It was amazing the speed they maintained.  If only I could run at their pace.  I did 7 miles.

Ran .5 miles with the kids.  Michaela felt underchallenged and ran her first mile.  She did great.  She ran a sub-10 but I'm not sure of the exact pace.  She is our resident gazelle. 

Adrienne's heart by the way is doing well.  This was a huge relief.

6 miles on the treadmill.  Started slow but ran most at a comfortable 7 mph pace (8:30+/- per mile).  My knee was still a little weak but not too bad.  I ran with a 3% incline for mile 3 and 5% for a half mile at mile 5. 

Felt a little run down.  Haven't gotten enough sleep and I have a bit of a sore throat.  I suppose it's just part of being a dad with 4 young kids.

Weight is up.  I ate bad and ran little while in Indiana and paid a price.  With my race getting closer, it's time to get serious about eating better.  No more late night munchies.

Treadmill - can't recall the time; 43 minutes maybe.

10 miles down to Smith's and back.  Time was a slow 1:27:00 or 8:42 pace but that is about where I want to be right now, recovering from an injury.

I felt the knee a little but no real pain.  It only bothered me a little around mile 8, which was after a couple miles of consistent climbing. 

I ran 1 mile with my daugther out around our park and back.  We did it in about 12 minutes, mostly because she kept looping up and down the curb the whole way for fun.  Of course, she isn't quite 8 years old yet so she shouldn't be expected to be too serious yet.  She looked really comfortable, though a little loud in terms of foot tapping.  That will improve naturally over time.  I was impressed.  She ran 5 miles this last week, which is about 5 more miles than she has ever really run before.

Ran on the treadmill again.  I couldn't bring myself to face the rain.  What a whimp!

I'll get outside tomorrow.  My time was 54:54 or an average of 8:48 per mile (a little too slow).  This slow average time was despite having run mile 3 at 6:30 pace.  It didn't feel too good.  My cardio was ok but my legs were heavy and pounded heavily.  I'm probably just not used to the long run and last week was the first week that I've gotten roughly back into the old routine (though slower). 

Anyway, life is good and it's good to be running a little better. 

I need to loose some weight for my June race.  I picked up a couple pounds while I was not running as well.  I'm trying to eat better.  I'll be doing some fasting on the Sundays for the next couple of weeks (it's the only time I can), which for those that are not familiar with the ways of Mormons, is a way to get more in tune with God.  I'm looking for some direction in terms of whether or not I should start more seriously looking to move East, closer to where my wife and I grew up.  We miss the green.  We miss the rain.  Oh, and we miss being a minority as far as religion is concerned.  Too much of a good thing tends to make it less good and less appreciated.  At any rate, the fasting will probably improve my eating discipline and help me shed a couple pounds.

7 miles to Liberty Park around a couple times and back.  .2 miles of stairs leaving and entering the building.

My legs were heavy again today but I got through ok.  Total time was about 57:50 or about 8:03 per mile. 

I turned in my St. George Marathon Registration today.  I'll be running with Bryan and Joel.  If injuries persist Bryan and I will probably run with Joel the whole way supporting him through his first marathon but if we're feeling well we'll probably go for a Boston qualifying time.  We've both gone sub-3 hours and only 3:10:59 is required to get in so it should be doable if we're injury free.

Three slow treadmill miles.  My legs felt very tight and sore, especially around my ankles and achilles.  I didn't want to chance an injury and therefore eased up and ran short.

Anyway, we'll see how tomorrow goes.

Oh my son ran his first mile yesterday.  He and my daughter did it together and were joking and laughing the whole way.  He looked very strong at the end (pretty good for a 5 almost 6 year old).  My daughter was ready to do another mile but we didn't have time. 

We mapped out a quarter mile in front of our home that they run over and over again.  I'm amazed by there improvement in just a week's time.

Started a new job and didn't have much time.  Ran 2 miles outside at roughly 6:30 pace in the very cold rain with shorts and a t-shirt.  I then ran a slow mile on the treadmill and ended with a moderately quick mile.

I've been getting to the end of the day each day, realizing that I've gone the whole day without eating.  My job is pretty demanding but the nice thing about it being government is that I almost never have to work late.  I'm the new fiscal manager for SL County Substance Abuse and so it's nice to be involved in a job that actually effects peoples lives in a very positive way.

No time.  Urgh, once I get the hang of this job I'll typically be ok.

One mile with the kids.  This took about 14 minutes. 

Then I went 11 miles out to Rt 73 and down to the Metal Eagle at the beginning of the road that goes out to Eagle Mt City Center.  My time was 1:24 (or about 7:40 pace); I ran a serious negative split 45 minutes out and 39 (7 minute pace) minutes back. 

I just bought some new Sauconys and actually had my run tested.  I was running with motion control shoes but I needed a normal shoe.  This may have been part of the reason for my injuries.  Buying the right shoes makes all the difference.  I didn't realize how much my shoes were screwing me up (they were also way overdue for replacement).  My various injuries were almost unnoticeable in my new shoes.  I felt my knee injury a little in the last 2 miles but it still didn't feel as bad.

Anyway, I think I'm back in the game.

Didn't have much time to run.

Did 4 1/2 mile repeats (not too fast ~8.5 - 10 miles per hour) with a 1/2 slow pace between.  My knee felt pretty good.

Don't remember much.

Hard and fast.  Approximately 8-9 miles per hour for 5 miles.  I can't recall my final time.  It was a challenge to keep up with my Assoc Director who recently did a sub-12 hour Iron Man.  I lucked out and his treadmill blew a fuse the last quarter mile.  I'll take a win however it comes these days.

6 early morning comfortable miles

Brother's wedding made the day very difficult for running.

Well, I'm going to start using this again.  I'm tired of letting my injuries discourage me.  I'm going to do some crosstraining with the indoor bike.  I need to get a bike so that I can take it outdoors but it's going to get cold in the near future anyway.  You'll get todays report after lunch.

Biked indoors for 30 minutes.  I did 2 easy minutes and then one very hard minute, which forced me to stand up.  I repeated this 10 times.  It was a very good work out and will help balance my leg strength, better supporting my knees.

I then ran for 20 minutes.  I ran slow for 4 minutes and then picked it up for a minute and repeated this 4 times. 

Total workout was 50 minutes and 15 minutes were high intensity. 

Hopefully this mix of biking and running will give my legs what they need to recover.  Running only 3-5 miles per day has allowed me to gain some weight that I had previously lost back so now I'm working to get rid of that again plus some.  I don't lose weight easily so this will be a challenge.

Ran out to Liberty Park and did a couple of loops.  I felt a little weak but held a reasonable pace for 7 miles.  It's going to take me a while to get my body used to running more than 45 minutes again. 

It was a beautiful day.  My knee tightened up the last mile or so but no pain.  I just have to be careful.

Time = 54:30 or ~ 7:47/mile.  It's amazing how much better it feels outside.

No running day.

Rode the spinning bike for 60 minutes. 

Did a series of intervals (major sweatful experience):

3 X 4 minutes at moderate to easy resistance & 1 minute challenging (had to stand up)

4 X 3 minutes at moderate to easy resistance & 1 minute challenging (standing up)

5 X 2 minutes at easy to moderate resistance & 1 minute challenging

A couple 1 minute easy and 1 minute challenging

Last 5 minutes or so - cooled down.

It was a pretty good workout.  I did notice that, unlike with running, I stopped sweating to death pretty quickly after finishing so even with the challenging intervals, my body recovers quicker.  If I had time, I would up this workout to an hour and 1/2.  It's probably a terrific aerobic, fat-burning pace though.

Tomorrow I run long again.

Ran east attempting to climb as many hills as possible.  I didn't actually measure the run but with the downhill coming back and running about 55:30, I believe it was about 7 miles. 

I felt pretty good though it will be a while before I'm where I'd like to be.

It was a beautiful day.

Biked for 30 minutes and then did a 20 minute tempo run on the treadmill (after a short transitional warmup).  A tempo for me now is slower than it's traditionally been.  At any rate, I had a good run whether a tempo run or not.

Haven't measured it yet but i think I ran about 11.5 miles.  I went pretty slow and enjoyed the rainy weather.  I ran out to Saratoga Springs by the lake along some trails on the east side of lake mountain and then came back on Rt 68 to the road with the new high school and ran home.

Anyway, it was a little more than I should be doing right now but it was fun.

Ran 3.75 on the boring treadmill.  Felt a little out of it.  My right leg didn't feel the best (not just the knee, which was so so), which was probably due to running too far on Saturday.  It wasn't terrible or anything but I just wasn't myself.  I ran for 31.5 minutes and then decided to bike for 18.5 minutes.

Total exercise time of 50 minutes. 

Biked 50 minutes.  Legs felt fried afterward and did a lot of sweating but my recover is much faster, which makes it clear to me that running is much more rigorous.  Oh well, I just need to keep doing this for a while.

Ran for 30 minutes and biked hard for 20 minutes.  My right leg continues to cause me problems.

Ran 5 out to Liberty park and back and 1 mile on the treadmill.  Total time was approximately 53 minutes. 

Biked 50 minutes.  Worked hard.

Biked 30 minutes and ran 20 minutes

Biked 50 minutes

Stuck working too much - no exercise and very upset about it.  I think I'm addicted.  I wish I could run more.

Biked hard for 1.5 hours.

Very busy day and I was upset to miss another exercise day.  It totally affects my mood when I can't do it.  I was a bit grumpy the whole day.  I've got to plan better to ensure that I can do everything I have to do plus run.

58 minutes.  Pretty slow but it was good to run.

Biked for 50 minutes.  Worked pretty hard.  I'm enjoying the biking diversion but looking forward to better leg health.

Ran a short 2 mile work related Turkey Trot.  Ran it in about 13 minutes (pretty comfortable - no challengers) and won the little race.  There was no prize for place, just a raffle.  It was a fun idea.

Then I ran 2 miles on the treadmill while I waited for the other finishers - there were a lot of walkers and the next finisher was about 4 minutes behind me so there was really no competition.