Artichoke's Running Blog (Ken Spence)

Taking at least 2 weeks off from running for possible ITB problem.  Recommended not to cycle or do elliptical as well.  Only swimming, which I probably won't do.

6:15 p.m.  3 x 15 x 7 machines at the gym for light upper body weight reps. 

5:15 p.m. after physical therapy.  5 min. recumbent cycling.  20 minutes elliptical.  3 mile TM, very easy.  First run of the year. Knee, ITB issue feeling a bit better.  Felt good to run again.  Therapist wants me to ease into running slowly and stopping if I have an issue.  So far, so good.  No running until Thursday.  Knee still feels very vulnerable to getting worse, s I need to be cautious.

5:00 p.m.  After physical therapy, 5 minutes recumbent cycling warm-up.  20 minutes elliptical.  3 TM miles.  Felt decent, slow 10:00 to 9:45 pace.

8:45 a.m. at Gold's Gym.  3 x 15 x 6 machines, light reps.  10 minutes easy recumbent cycling.  20 minutes elliptical and 4 TM miles at 9:45 average pace.  Feeling okay.  1/2 mile walk.  Feels good to be able to run again.  Still feel a bit vulnerable, but generally no pain.

5:15 p.m.  3 TM slow, easy miles in 29:20 after 20 minutes elliptical following physical therapy.

7:00 p.m.  3 TM miles easy in 28:52 following 20 minutes elliptical.

Gold's Gym with Sharon at 8:45 a.m.  20 minutes elliptical and 25 minutes light upper body weight repetitions, 3 x 15 x6 machines.

Then hit the roads after.  First run on the asphalt since the last Saturday of December, not counting my aborted one.  5 slow and easy miles in 48:55.  ITB feels at about 90-95%.  Still aching in both knee caps, but I've been dealing with that one for almost 2 years.  Pretty sure that's called old age.  Nice sunny day. 

8:00 a.m. Physical therapy.

Gym at 9:15 a.m.  3 TM miles, easy in 28:25 after 20 minute elliptical and 10 minutes recumbent cycling.  3 x 15 x 6 light upper body weight reps.

Following P.T., 15 min. elliptical, 4 TM miles in 37:15, progression run.  10 min. recumbent cycling.

9:00 a.m. 10 minutes easy cycling for warm-up.

9:30 a.m.  6 mile run on the roads with Tina.  Haven't run with her for about 6 weeks.  Felt good to push it some.  52:08 on the flat, 8:41 AP, from her place to Smelter and Pine Canyon roads back to Coleman along Vine and return.  Encouraging run. 

6:15 a.m.  20 min. elliptical warm-up.

4 TM miles in 37:14.  Progression run from 9:50 to 8:27 pace. 

6:15 p.m.  Home in the exercise room.  Snowing like crazy outside right now.

20 minutes on the stationary cycle then 3 TM miles in 28:20.

Then shoveling snow. 

6:30 p.m at the gym.  25 minutes light upper body weights.  3 x 15 x 6 machines.

20 minutes elliptical.  3 TM miles in 28:15.  Progression from 9:50 to 8:30 pace. 

7:30 a.m. at the gym.  3 x 15 x 6 machines light weight reps.  20 minutes recumbent cycling.

9:00 a.m.  6 mile run with Tina on the roads in 53:49.  Not a bad run, a bit sluggish. 32 degrees, cloudy. 

5:30 a.m.  20 minute walk with Savannah and Sharon.

6:30 p.m.  15 min. elliptical before 4 TM miles running in 37:15, progression run from 9:50 to 8:30 pace. 

6:45 p.m. at the gym.  15 minutes elliptical.

3 TM miles in 28:18.  Progression run.

3 x 15 x 6 machines, upper body weight reps. 

4:45 p.m.  4 miles on the roads easy in 38:42 on the Skyline Drive route going out and back along Upland.  40 degrees and sunny.  Still a lot of blinding snow on the ground.

9:30 a.m.  6 miles in 55:18.  Into Middle Canyon to the first well and back.  Solo run until I had a puppy following me for 3 to 4 miles.  Nice sunny day.  Tina's in St. George doing 10 miles on the trails today. That would have been great.

10:30 a.m.  Gold's Gym.  3 x 15 x 6 machines light weight upper body reps.  Followed by 20 minutes on the recumbent cycle, relatively easy. 

6:15 p.m.  4 miles on the Westland route in 37:13.  Easy run in the daylight and with nice temperatures.  Supposed to last for a couple of days.

6:15 p.m  5 TM miles in 47:10.  3 x 15 x 6 machines upper body weights.

To track at THS and back.  1/2 mi. each way plus 8 easy laps.  Knee feeling quite a bit stronger tonight, but I was on a pretty soft surface.

9:00 a.m.  Decided to run the THS Track 5K "Fund"Run.  Fund raiser to support the Tooele High School track club.  They didn't have numbers and just taped our names on our shirts. It was windy, so I lost my tag.  Ran 23:12, 7:34 AP, being very careful on the steeper downhill middle mile.  Splits:  7:36, 7:23, 7:45.  Tina ran 21:10 or something.  2nd place OA in the Women.  Not bad for 50 years old, I'd say.  Then we ran back up to my truck for another 3.1 miles uphill, very easy.  Very windy morning.  Knee is responding pretty well.  Will move up to 5 days running next week to see how I do.

10:30 a.m.  to the gym.  3 x 15 x 6 machines light weight upper body reps.  Then 1 TM progression mile, 9:50 to 8:00. 

5:00 a.m.  40 minutes.  20/20 elliptical/recumbent cycling.

6:15  p.m.  4 TM miles at the gym.  35:25, 8:51 AP.  Some progression from 9:50 to 8:00 pace. 

5:00 a.m.  15/15 Elliptical/Cycling workout and 3 x 15 x 3 machines, lt. weight reps.

4:45 p.m.  3 miles to East Elementary via cemetery and back via Upland.  27:46.   9:13 AP. Splits: 9:36, 9:30, 8:33.  Knee feeling okay. Clear and sunny, but still a bit nippy in places. 

5:00 a.m.  40 minutes at the gym.  15 recumbent, 15 upright, 5 stairmaster, & 5 elliptical.

6:15 p.m.  5 miles on my old Skyline route.  45:46, 9:09 AP.  Out via SR 36, back direct.  Easy running.  Sunny and warming up.  Felt pretty good. 

5:00 a.m.  40 minutes at the gym.  20 elliptical, 20 weights.  3 x 15 x 6 machines.

6:15 p.m.  3 mile run to track and back with 8 laps on the track. 

8:00 a.m.  8 mile run with Tina up Smelter Road to about mid-point of the big hill and back direct.  1:07:49, 8:29 AP.  Felt pretty good.  Splits:  8:26, 8:35, 7:44, 9:04, 7:44, 8:25, 8:33, 9:19.  Encouraging run today.  55 degrees, but slightly overcast.  5 days running this week, 4 consecutive.  Knee feels to be at about 85-90%.

9:30 a.m.  Gym, light upper body weights.  3 x 15 x 6 machines. 

5:00 a.m.  40 minutes stationary cycling at the gym.

6:15 p.m.  4 TM miles in 37:10 at the gym.  

5:00 a.m.  40 minutes at the gym.  20 minutes elliptical + lt. upper body weight reps 3x15x6 machines.

6:15 p.m.  3 mile run through town to Vine and Broadway and then home via cemetery in 28:45. 

5:15 a.m.  30 minutes upright cycling at the gym.

6:15 p.m.  5 TM miles at the gym in 47:07.  Progression run. 

5:00 a.m.  40 minutes at the gym.  20 minutes elliptical and lt. weight reps 3x15x6 machines.

6:10 p.m  4 miles with Thurman down the paved alley paths to 600 N. and back to SR36 and home in 37:12. 

5:00 a.m.  2 TM miles at home gym.  Easy.  

9 miles in 1:19:07, 8:47 AP with Tina.  Sunny and warm, but winds getting stronger for the last 2 to 3 miles coming back uphill.  Splits:  8:25, 8:45, 7:47, 7:44, 8:45, 8:13, 9:34, 9:50, & 10:04.  First week back to 6 runs per week.  27 miles.

5:30 a.m.  4TM miles at Gold's Gym.  Slight progression run from 9:50 to 8:30 pace.  Heading to San Francisco this morning to see Mike and Gina and all the sites.

6:00 a.m. run in Ferndale, CA with Mike and Gina.  What a great little town and a great old house they just bought.  We had a great easy run together.

San Francisco.  5 mile run along the Embarcadero with Gina, Sharon walked at the same location. Very nice sunny day.

San Francisco, CA.  3 mile easy running from the Presidio parking lot to Golden Gate bridge and back.  A absolutely gorgeous day running with great friends.

No running today.  Oakland Temple and flight home.  We had a great trip.

11:00 a.m. run with Tina in 1:24:28, 8:27 AP.  Nice sunny day here in Tooele.  Droubay Road loop to 1000 N. and down main loop by Applebee's and back home via Coleman up to 400 S. with an ending loop down the alley to the church and back.  Felt great today.

5:00 a.m..  20/20 elliptical/recumbent cycling at the gym.  A lot of equipment seems to be getting broken and not getting repaired.  I don't think we're getting our money's worth from the additional "maintenance" fees.  One lady had to get on three different treadmills until she found one working right.  The ellipticals had problems with 4 or 5 machines.

3:00 p.m.  4 mile easy trail run to the top of Little Mountain via the wigwam route and back the same. 

5:00 a.m. at the gym with Sharon.  3 x 15 x 6 on weight machines, light upper body reps. Then 20 minutes on the upright cycle.  Level 14, about 17 mph.

 7:00 p.m.  6 miles in 56:33, mostly easy, with some pickups during the last couple of miles.  Westland route from SR36 down through the abandoned airfield and around the USU extension, home via Main and Vine.

5:00 a.m.  20/10 elliptical/stairmaster workout at the gym.

5:00 p.m.  3 TM miles at the gym in 28:14.  Wimped out from running in the rain and wind. 

5:00 a.m.  20/20 light upper body reps (3x15x6 machines) and 20 recumbent cycling.

6:00 p.m.  4 miles in Settlement Canyon to Left Hand Fork and back via Hood Ave. and 480 S. 

6:15 a.m.  10 minute recumbent cycling warm up followed by 3 TM miles in 27:51.  Progression run from 10:00 minute pace to near 8:00.  Knee doing okay.

10:00 a.m.  Gym with Sharon.  3 x 15 x 7 machines.  Lt. weights upper boy reps.  Then 20 minutes easy recumbent cycling.

12:15 p.m.  10 mile run with Tina.  Thurman joined us at bout 3 miles starting up the Smelter road.  Avoided the rain.  Always a long tempo run form me when running with T.  1:23:03, 8:18 AP.  Splits:  8:40, 8:38, 7:45, 8:39, 7:29, 8:02, 8:10, 7:45, 8:37, & 9:14. 

5:00 a.m.  40 minutes upright stationary cyling.

5:30 p.m.  5 miles in 46:18.  Skyline and Upland loop.  Nice running temperature.   Watched the Boston Marathon live streaming this morning.  Looked grueling in the heat.  Felt bad for our friends back there today. 

5:00 a.m.  40 minutes at the gym.  25 minutes light reps with 3 x 15 x 6 machines, followed by 15 minutes elliptical.

 6:15 p.m. 4 miles in 37:00 along 900 S., Coleman, and USU extension loop.

5:00 a.m.  40 minutes at the gym.  Upright cycling.

5:00 p.m.  5 TM miles at the gym in 47:05.  Progression run 9:50 to 8:20 pace.

5:00 a.m.  40 minutes at the gym.  25 light weight reps, 3 x 15 x 6 machines, followed by 15 min. elliptical.

7:00 p.m.  4 miles through town towards Middle Canyon and back via the cemetery.  Knee doing better, but clearly have a problem on irregular surfaces, like grass.  My trail running days may not happen this year unless this improves.  Otherwise I'm feeling okay, even on the decent downhills. 

5:00 a.m.  4 miles easy on my old standard early morning route along Skyline Drive to end of asphalt and back direct.  Nice morning.  Saw Liz out and talked for a bit.  Knee felt amazingly well after hurting somewhat last night.

8:30 a.m.  10 mile run with Tina in 1:25:14, 8:32 AP on the Smelter Road hills.  Got warm the last couple of miles.  We should have gone about an hour earlier.  

No running today.  More back problems.  Not like what I went through last summer with my disks, but more muscular.  Probably from sitting in literally 8 hours of Stake Conference and High Council meetings over the weekend.  40 minutes at the gym at 5:00 a.m. 20 min. elliptical and 20 min. recumbent cycling.

5:00 a.m.  40 minutes at the gym.  20 min. elliptical warm-up and then 20 min. test run on the treadmill.  Back pain is tolerable.  Really aggravated by sitting.

6:00 p.m.  5 mile run with Thurman in 46:10.  Back felt great after about a mile.  It's quite a relief to know it is not the same type of pain I had last year at Boston that caused me to go through the MRI and cortisone injections.  Very encouraging.  Hamstrings are extremely tight, however.  Probably a major contributing factor. 

5:00 a.m.  20 minutes lt. upper body weight reps.  3 x 15 x 6 machines.  20 minutes recumbent cycling.

600 a.m.  5 miles in 47:13 along Skyline route to gate and back via Upland Drive. 

5:00 a.m.  40 minutes at the gym.   20/20 elliptical/recumbent cycling.

6:15 p.m.  5.7 miles easy, up Settlement Canyon to Legion Park and back to Main and 200 S. and home.  With Thurman. 

2:30 p.m.  Skyline route to Knottingham, down 5th Street, past East Elementary to Highland and back home via 100 S.  Easy running, nice weather.

8:00 a.m.  St. George Virgin River Trail.  Nice easy run.  From Abbey Inn down to the trail and east to end of trail and back.  First time I've taken it that far in that direction.  Trail has been repaired in about 4 places and is still marked closed at the trail heads, so it was pretty empty.

5:00 a.m.  20/20 workout.  Elliptical/Upright cycling at Gold's Gym.

6:15 p.m.  5 mile run to mouth of Middle Canyon and back.  Solo in 47:15. 

5:00 a.m.  45 minutes at the gym.  25 min. light upper body reps.  3 x 15 x 6 machines.  Then 20 minutes on elliptical.

6:15 p.m.  5 miles in 45:25 with Thurman on the 50 W. and 150 W. alley paths, plus loop to West Elementary School and back. 

5:00 a.m.  40 minutes at gym.  20/20 elliptical/upright stationary cycling.

6:15 p.m.  5 miles on Skyline route to gate and back on Upland loop.  47:20 AP w/Thurman. 

5:00 a.m.  Gold's Gym, 45 minutes. 25 on light weight upper body reps, 3 x15 x 6 machines, then 20 min. elliptical.

6:15 p.m.  5 mile run. Westland route along Coleman down past USU extension to C&G, back to Main and Vine and home via Fairlane.  45:04, solo.  

5:00 a.m.  4 mile easy run on Skyline.  Caught up with Liz and Roland and ran with them for a short while before having to turn back at my 2 mile point and the end of the asphalt.

9:15 a.m. at the gym.  12 minutes recumbent cycling warm-up then 10 TM miles in 1:31:40.

5:00 a.m.  5 TM miles at the gym in 46:23.  Slight progression run from 9:50 to 8:30 pace.

6:00 p.m.  5 easy miles in 48:13 up Skyline Drive and back on the Upland loop.

5:00 a.m.  40 minutes at the gym with Sharon.  20/20 elliptical/cycling workout.

6:00 p.m.  5 miles on the 50 W. and 150 W. alley route, plus West Elementary loop then home.  46:55. 

5:00 a.m.  45 minutes at the gym with Sharon.  25 minutes on light reps upper body 3 x 15 x 6 machines, then 20 minutes elliptical.

6:15 p.m.  5 miles on the Westland route to USU extension and home via Main and Vine.  45:06, 9:01 AP.  Felt surprisingly strong tonight, which is strange because my knee has been bugging me all day, even on the elliptical this morning.  Felt great after 1.5 miles or so tonight. 

5:00 a.m.  4 mile run along Skyline and back.  Easy.  Saw Liz and Roland out.

8:15 a.m.  12 mile run on the Smelter Rd. hills and back direct.  1:51:41, 9:18 AP.  Mostly easy.  Knee seems okay running, but a bit stiff afterwards.

10:30 a.m.  Gold's Gym.  Lt. weight upper body reps.  3 x 15 x 6 machines. 

5:00 a.m.  10 minutes recumbent cycling warm up before 3 TM miles at the gym.  Easy running, progression.

6:15 p.m.  5 mile run through town up towards Middle Canyon then up to the new Skyline Park with the paved loop trail.  (Very short trail, but it's a start).  80 degrees w/ Thurman. 

5:00 a.m. at the gym.  20/20 elliptical/cycling workout.

Didn't run tonight.  Had to put our beloved Chocolate Lab, Savannah, down tonight.  8 1/2 years old was all she was.  A lot tougher than one would think. 

5:00 a.m.  Gold's Gym with Sharon.  10 minutes elliptical warm-up, then 3 TM miles slight progression run.

6:15 p.m.  5 mile easy run in Settlement Canyon, up and back. 

5:00 a.m.  Gold's Gym.  10 min. recumbent cycling warm-up then 3TM miles easy progression run.

5:30 p.m.  4 mile run down 50 W. alley way to 780 No. and back along 150 W. alley path. Easy running.  Warm and breezy. 

5:00 a.m.  3 TM miles easy at home.

7:00 a.m.  12 mile run in 1:44:24, 8:42 AP.  10 of them with Tina in 1:25:20.  7 minutes faster over 12 miles than last week.  Always faster with her. Nice sunny morning.  Cool at first, but then got warm for long sleeves with the sun higher in the sky and quickly warming things up.

9:00 a.m. Golds Gym. 3 x 15 x 6 machines.  Light reps, upper body. 

Bagged AM workout.  Had to go in to work an hour early today.

6:10 p.m.  5 miles on the Westland route, up to SR36 and down along the old abandoned airport runway to C&G Construction, then back home via the high school.  Fairly easy in the heat.  46:43.  Knee bugging me some the first couple of miles, but it loosened up. 

5:00 a.m.  20/20 elliptical/cycling workout.

6:15 p.m.  5 mile run in 46:18 to mouth of Middle Canyon and back.

5:00 a.m.  25 minutes upper body weight reps 3 x 15 x 6 machines, then 20 minutes recumbent cycling.

6:00 p.m.  5 mile run on standard Skyline route and back on Upland loop. Cooler temperatures.  47:10 easy. Knee not feeling that strong tonight.

5:00 a.m.  Gold's Gym 40 minutes.  20/20 elliptical/cycling workout.

6:15 p.m.  5 miles in 46:13 along the 150 W. alley route to 600 North and over to Coleman, then uphill for 2 miles to La Frontera and home. 

5:00 a.m.  4 easy miles on the Skyline route to the end of the asphalt and back.  Knee felt amazingly decent after bugging me some this week.  Saw Liz at about 2.5 miles.  She was celebrating last day of school and very early morning runs until after summer break.

8:00 a.m. 6+ miles with Tina in 53:00,8:43 AP. Didn't push it much. Thurm had some troubles with his cold and dropped back. Splits:8:50, 8:47, 8:21, 8:22, 8:22, 9:19.

9:00 a.m. Gold's Gym. 3 x15 x 6 machines, upper body. 10 minutes recumbent cycling.

7:30 p.m.  12 miles in 1:36:42, 8:04 AP.  Tooele to Benson Mill at Stansbury Park with Tina.  Well, actually she left me in the dust.  I think she's ready for her next half-marathon on the 9th of June.  Splits: 7:47, 7:28, 7:32, 7:34, 7:35, 7:54, 8:07, 8:08, 8:27, 8:52, 8:42, 8:37.

9:15 p.m.  Gold's Gym.  3 x 15 x 6 machines.  Upper body light reps. 

5:00 a.m.  40 minutes at the gym with Sharon.  20/20 elliptical/cycling workout.

6:15 p.m.  5 miles along SR36 past the Army Depot gate to the new county jail property and back.  Easy running.  Legs a bit sore from the downhill run yesterday. 

5:00 a.m.  4 TM miles at Gold's.

6:15 p.m.  5 miles in 47:04 to 900 S., Coleman, USU Extension, and back via THS and 400 S. and Main.  Easy.  80 degrees. 

5:00 a.m.  4 miles.  West side of town, flat running on 400 S. and 200 S. and Vine.  

7:30 a.m.  3 miles.  Ivins, UT from condo over to Old Highway 91 and back.  

9:00 a.m.  Gold's Gym.  3 x 15 x 7 machines light upper body weight reps. 

6:30 a.m.  Approximately 14 miles / 2 hrs. 25 min. (Garmin wrist band broken) from Ivins condo and along Center St./Snow Canyon Parkway to Snow Canyon road along the paved path to above the end and back adding 2 miles on a gravel service road.  Back via the Tuacahn road and Painted Hills Drive heading home.  Saw a lot of folks walking the trail from the Biggest Loser Fitness Ridge Spa. About 3 or 4 vans in the parking lots.

5:00 a.m.  40 minutes at the gym.   20/20 elliptical/cycling.

6:15 p.m.  5 miles in Settlement Canyon and back, fairly easy.  It's pretty hot, but not like St. George was. 

5:00 a.m. at the gym.  25 minutes on weight machines, upper body 3 x 15 x 6 machines, then 20 minutes upright cycling.

6:15 p.m.  5 miles on the Westland loop in 48:11. 

5:00 a.m.  40 minutes at the gym.  20/20 elliptical/cycling workout.

6:15 p.m.  5 miles n 47:58 to mouth of Middle Canyon and back via cemetery.  Knee bugging me tonight.

5:00 a.m.  Gold's Gym.  25 minutes weights 3 x 15 x 6 machines.  20 minutes recumbent cycling.

5:45 p.m.  5 miles in 46:57 NW past THS to Coleman and 600 North over to Main and back home via the alley pathways.  Knee felt the best it's felt in a long time tonight.  Very strange since last night it felt the worst it's been in weeks.

5:00 a.m.  3 easy miles on Skyline and Upland.  Heading to St. George today.   

6:15 a.m.  10 miler in 1:35 with my son Mark from the condo up into Snow Canyon to the end of the paved trail and back.  After 30 years of running I finally have one of my four sons who is now a runner.  He's doing Ragnar next week, although not on my team.

5:00 a.m.  4 TM miles at the gym.  Easy in 38:38.

6:15 p.m.  5 miles on the east side paved alley paths.  Easy in 48:10. 

5:00 a.m.  40 minutes at the gym with Sharon.  20/20 elliptical/cycling workout.

6:15 p.m.  5 miles on Skyline Ave. to the gate and back via the new park trail down to 200 S. and through the cemetery coming home.  The cemetery workers finally got sod on Mom's grave after more than 2 months. 

5:00 a.m.  4 TM miles at the gym easy.

6:00 p.m.  4 miles on the 50 W. and 150 W. paved alley paths, easy. 

5:00 a.m.  25 minutes on the upper body weights.  3 x 15 x 6 machines.  Light reps., then 20 minutes fairly easy recumbent cycling.  Ragnar tomorrow and Saturday.

10:45 a.m.  Ragnar Wasatch Back Relay.  Runner #2.  7.6 miles .8:20 AP.  Logan, Nibley, to Hyrum.

Night run:  Short 2.8 miles.  Mountain Green to Peterson.  22:30. 

Sat. AM run.  I ran 5.0 for our injured runner (leg 25) and 1.3 of my scheduled 3.3 leg (26), then a couple of others ran to share the load.  I had a very fun time once again.  My 5th Wasatch Back. I felt so good.  My knee hadn't felt this good in weeks!  I know we started fairly early at 9:15 Saturday morning, but was only passed by one runner the entire three legs as I headed into Kamas.  That has never happened.

5:00 a.m.  40 minutes at Gold's Gym with Sharon.  20/20 elliptical/cycling workout.

Didn't run Monday evening, went Tuesday AM instead of the gym. 5 miles on the standard Skyline route.  Saw Liz an Roland coming back as I headed out very early.

5:45 p.m.  5 miles up thru the cemetery and down 7th to Elton Park and zig-zag through town back home.  Very easy.  Not timed.

5:00 a.m.  45 minutes at Gold's Gym with Sharon.  25 minutes on lt. upper body weights.  3 x 15 x 6 machines followed by 20 minutes recumbent cycling.

7:30 a.m.  5 miles to mouth of Middle Canyon via the cemetery.  Back via THS track and home. 

nada

6:30 a.m.  10 miles from condo in Ivins to the "bra" below Snow Canyon High School and back on bike trails to Snow Canyon Parkway Trail.  Home via Painted Hills.  Right hip hurting the last 2 or 3 miles.  How does that happen after easy running this week and nothing yesterday?

6:00 a.m.  IVINS.  4 mile run from condo to Old Highway 91 and NW 1 mile and back.

8:15 p.m.  TOOELE.  5 mile run to mouth of Middle Canyon and back.  45:57.

5:00 a.m.  Gold's Gym.  25 minutes on weights.  3 x 15 x 6 machines, followed by 15 minutes on recumbent cycle.

6:15 p.m.  Settlement Canyon to 1/2 mile above Legion Park and back home.  46:40. 

5:00 a.m.  4 miles easy to East Elementary and back via Main/Vine and THS track.

Am I the only one who can't enter things on this blog via an I-pad?  I can enter mileage for fast and slow mileage and shows, but can't add anything in this comment box.  I have to be on my PC or MacBook. 

6:30 p.m.  5 miles in 46:19 on the standard Skyline route to the gate and back via Loma Vista and Upland loops.  Felt pretty warm. 

5:00 a.m.  40 minutes at the gym.  20 minutes on upper body weights, 3 x 15 x 6 machines.

6:00 p.m.  4 very easy miles.  Loops on the grass and track at the high school and the jr. high school.  90 degrees in the shade. 

5:00 a.m.  4 easy miles on Skyline to end of asphalt and back.

6:30 a.m.  Met Tina and ran 1.5 up canyon to the Dark Trail and went up to the upper canyon gate and back home via Coleman loop for 8 miles, then I did another 6 mile loop on the double track trail behind Little Mountain up into Deer Hollow and back direct on Skyline.  A good workout, but very slow.  First that my knee has been able to handle a trail run.  Hip hurting some, but not as bad as last Saturday.  45 mile week.

9:15 a.m.  Lt. upper body weight reps at the gym.  3 x 15 x 6 machines.

Body weight is finally back down to pre-injury weight at 168. 

5:00 a.m.  Gym for 40 minutes.  20/20 elliptical/cycling workout.

6:15 p.m.  5 miles in Settlement Canyon in 47:30.  Pretty hot out. 

5:00 a.m.  Gym.  Lt. upper body weight reps.  3 x 15  6 machines, then I got talking to Charlie and didn't have time for anything else before work. 

No running.  Resting up for 4th of July 5K in Grantsville.  I'm doing the controversial one. The 17th Annual Ray Barrus Memorial 5K.  $5.00 entry fee, including a tech shirt!  Can you believe that?  Tooele City, on the other hand is charging $30 for theirs.  I'm all for charitable connections or fund-raisers as part of a race, but at some point you need to be thinking a little bit about the runners.  I know one guy that was going to register himself and his 3 adult kids until he found out it was going to set him back $120!  Sheez!

Ran the controversial 17th Annual Ray Barrus Memorial 5K in Grantsville.  A town divided over running, of all things.  Larry Lawrence did a great job with the event.  One former BYU All-America runner honoring another former BYU All-America runner.  Ray Barrus was the winner of the very first Deseret News Marathon.  Felt pretty good throughout the race, trying to maintain 7:00 minute mile pace.  Didn't quite do it, but finished in 21:57 for 7:04 AP.  Left knee has been feeling at about 95% and improving, but my right hip joint is giving me some grief the past week and half.  Tipping the ibuprofen bottle once again.

5:00 a.m.  4 easy miles on Skyline Ave. route on a very warm morning.

5:15 a.m.  4 easy miles on Skyline route again this morning.  Much cooler.  Nice temperature.

6:30 a.m.  10 miles on Settlement Canyon route including along the Dark Trail and up above the gate to about Bear Trap to after it gets too steep and back.  1:35:03, 9:30 AP.  Tina ripped it coming back down.  I lost her until about mile 9.  A good run.  Knee doing well, hip hurting last 2 to 3 miles.

8:30 Gold's Gym.  30 minutes elliptical.  25 minutes light upper body reps 3 x 15 x 6 machines.  20 minutes easy on recumbent cycle. 

5:00 a.m.  5 miles on standard Skyline Drive route to gate and back via Loma Vista and Upland loops.  Easy.   Warm morning.

8:15 p.m.  5 miles.  Down to THS and the Jr. High School with loops around the grass fields and track.   48:32.

5:00 a.m.  45 minutes at gym.  25 min. on upper body weights, 3 x15 x 6 machines followed by 20 minutes on stationary bike.

7:45  p.m.  5 miles in 45:14 on the Westland route.  Still quite warm out.

5:00 a.m.  5 miles on the standard Skyline route in the opposite direction with Upland and Loma Vista loops first, and back direct.

6:15 p.m.  5 miles in Settlement Canyon to above Legion Park and back.  46:30.  93 degrees. 

5:00 a.m.  45 minutes at gym with Sharon.  3 x 15 x 6 machines on the upper body weight machines.

6:15 p.m.  5 miles in 45:55 to mouth of Middle Canyon and back.  Fires still burning in the Oquirrh Mountains.  90 degrees, but somewhat overcast.

5:00 a.m. 4 miles easy on the Skyline route.

Ivins, UT.  Raining this morning.  Went to gym with Sharon.  5 TM miles in 46:45 then 20 minutes on stationary cycle.  3 x 15 x 2 machines on weights.  Swapping today for long run Monday morning, hopefully.

6:45 p.m.  Ivins, UT.  16 miles on the Santa Clara, Half-wash, and Snow Canyon trails.  Slow.  Hip bugging me after 7 or 8 miles.  Swapped long run from Saturday.

Afternoon:  Two short hikes in Zion National Park with Rick and Sharon.  Just beat the storm getting back.  Hailed like crazy in Hurricane while eating dinner.  We timed everything just right. 

7:15 a.m.  Ivins, UT.  Along the Center St. part of the Kayenta paved paths and back.

9:00 a.m.  Gold's Gym.  25 minutes on the upper body weight machines, 3 x 15 x 6, then 30 minutes on the upright stationary cycle. 

6:45 a.m.  Ivins, Utah.  5 miles down 400 E. to paved path and around the Santa Clara cemetery.  Back up Old Highway 91 to the Biggest Loser Resort at Fitness Ridge and loop around back to 200 West up to 400 South and Home.

8:30 a.m.  Gold's Gym with Sharon.  30 minutes elliptical, 30 minutes recumbent cycle, and about 18 minutes on upright cycle. 

7:15 a.m.  6 miles, easy in 58:50 from Ivins to Tuachan and back.  Overcast morning.

6:45 a.m.  Ivins, Utah.  5 miles easy in 48:16.  Condo to Santa Clara Cemetery, back via Rachel Drive and loops around paved path at ball parks and intermediate school.

8:15 a.m.  Gold's Gym with Sharon.  25 minutes on light upper body reps, 3 x 15 x 7 machines.  20 minutes elliptical and 15 minutes on recumbent cycle. 

6:45 a.m.  Ivins, Utah.  10 miles easy in 1:37:57 from our place to end of paved trail in Snow Canyon State Park and back.

8:00 a.m.  No running today.  Gold's Gym / St. George with Sharon.  Upper body light weight repetitions.  3 x 15 x 7 machines.  30 minutes easy cycling on recumbent.  1/2 mile TM walk.  Deseret News 10K tomorrow morning. 

Deseret News 10K Road Race.  45:43, 7:22 AP.  8th place of 56 in M55-59 division.  First 3 miles with my son, Mark, until he left me in the dust.  He finished 27/119 in M30-34.    Felt pretty good the entire race, including my left knee and right hip issues.  Weather was great with overcast skies.  A bit muggy, but tolerable.  Splits:  7:53, 7:11, 7:05, 6:57, 7:20, 7:39, 7:28.

5:00 a.m.  Gold's Gym for 40 minutes.  20/20 elliptical / upright cycling workout.

6:00 p.m. 5 miles easy recovery run in 45:18 on the Westland route past TATC and USU Extension to Main St. along Vine and home via the paved alley trail.  Quite warm. 

5:00 a.m.  Gold's Gym with Sharon.  25 minutes on upper body weight machines 3 x 15 x 6. 6:00 p.m.  6 miles slowly in hot temperatures.  Skyline route to gate and along the Middle Canyon rim and home via cemetery and SR36 to 900 S. and home.

5:00 a.m.  4 easy miles on Skyline route with our recently adopted black lab, Pickles.   I think he did great for a first run!

6:45 a.m.  17 mile run.  Tooele to Stockton around north end of Rush Lake through Hoganville over to Mormon Trail Road fronting the base of the Stansbury Range towards Grantsville and entrance to South Willow Canyon.  A nice morning run with the a cooling south breeze which was a blessing since I took no water.  Not so smart, but was only planning on 16 and stopping at a convenience store in Stockton at mile 6, which I didn't do. Next time I stash some H2O or G2 like I usually do.  An encouraging run.  Right hip not too much of a problem, although 3 or 4 reminders that my left knee is still not at 100% yet.

5:00 a.m.  5 easy miles with Pickles on Skyline route to gate and back via Upland and 400 S. loops.

6:15 p.m.  5 miles in 46:36 through town to mouth of Middle Canyon and back direct.   

5:00 a.m.  Gym with Sharon.  3 x 15 x 6 machines, light upper body weight reps.

5:30 p.m.  5 miles in Settlement Canyon.  Warm but overcast. 

5:30 a.m.  4 miles on Skyline to end of asphalt and back.  Pickles met J. Dog with Liz this morning.  He also got very distracted by the deer on the mountain as we came back by the cemetery.

5:00 p.m.  5 miles.  46:00.  Hot outside!  To SR36 down the alley paths to 200 North then my Wonder Years loops around the Jr. High School and High School grass fields. 

5:00 a.m. 5 miles slow and easy with Pickles on Skyline to end of gate and back via Upland loop.  Liz and J-dog out again this morning.

6:15 a.m.  Ivins, UT.  4 mile run with Pickles to Old Highway 91 and NW a bit.  Back direct.  Very slow.

7:30 a.m.  St. George Gold's Gym with Sharon.  3 x 15 x 7 machines on upper body weights.  30 minutes upright stationary cycling.  1 TM mile with Nike Free mid-foot strike run.  10 minutes easy on elliptical. 

6:30 a.m.  Ivins, UT.  10 miles from our place up Snow Canyon to end of the paved trail (precisely 5 miles) and back the same.  A few more runners and cyclists out this morning, along with some of the Biggest Loser folks I saw along the way.  A very nice morning.  A good week.

5:15 a.m.  Ivins, UT.  5 miles easy with Pickles from our place over to Old Highway 91 and back to park.  Up a few block above Center street and back along Puerto Drive.

8:10 p.m.  Tooele, UT.  6 miles in 52:00 along SR 36 NE to mouth of Middle Canyon and down along the golf course to Smelter Road and back home via cemetery and SR 36. Felt good tonight to run with a bit cooler temperatures.

5:00 a.m.  Tooele Gold's Gym with Sharon.  3 x 15 x 6 machines upper body reps.

6:15 p.m.  5 miles in 45:55.  Few twinges in my left knee tonight.  Hopefully nothing to worry about.  Westland route modified to 200 N. and back on 50 W. alley path. 

5:00 a.m.  5 miles easy with my dog.  Skyline route to gate and back via Loma Vista and Upland loops.

6:15 p.m.  7 miles in 1:05:26.  To mouth of Middle Canyon, down Droubay Rd. to Smelter Rd. back via Elton Park and 50 E. alley over to Coleman and 200 S. and home via West Elementary.  Smoke in the air tonight.  A bit breezy last 3 miles or so. 

5:00 a.m.  45 minutes at Gold's Gym with Sharon.  3 x 15 x 6 machines, upper body weight reps.  20 minutes upright stationary cycling.

6:15 p.m.  5 miles in 44:45, 8:57 AP.  Pretty warm still.  Tempo pace for 2 miles.  Splits: 9:15, 8:27, 8:39, 9:07, & 9:19.  Knee feeling quite a bit better tonight compared to yesterday. ITB re-visiting the foam roller. 

5:00 a.m.  4 miles easy with Pickles on Skyline Ave. to end of pavement and back direct.

6:30 a.m.  18 miles.  2:38:47, 8:49 AP.  1st mile with the dog.  Slow running up Smelter Rd. hills until meeting Tina at mile 7 for the rest to the run down through Erda and to the north end of Stansbury Park.  A surprisingly good run.  Knee bugging me early on up the hills but the faster and harder downhill actually felt much better.  Probably need to be rolling that ITB more than I'm doing.  55 mile week.  Very encouraged heading to SGM #19. 

5:00 a.m.  5 miles with the dog on Skyline Ave. to the gate and back via Loma Vista and Upland loops.

6:15 a.m.  5 miles on the Westland loop to C&G and over to Main and Vine and home via 100 W. and 480 S.  Nice running on some brand new pavement. 

5:00 a.m.  Gold's Gym with Sharon.  3 x 15 x 6 machines upper body weight reps followed by 20 minutes stationary cycling.  

6:15 p.m.  5 miles in 43:49.  Best easy run in a long time.  To mouth of Middle Canyon and back through cemetery.  The best I have felt in a really long time. 

5:00 a.m.  40 minutes at the gym.  20/20 elliptical / upright cycling workout.

6:00 p.m.  4 miles in 34:32, 8:38 AP on the flat of SR36 to near Army Depot gate and back. 

5:00 a.m.  Gold's Gym.  3 x 15 x 6 machines, upper body weight reps followed by 20 minutes upright cycling.  No running.  Resting for Hobble Creek on Saturday.

Rest. No running.

Hobble Creek 1/2 Marathon. 1:41:40, 7:46 AP. 4th in AG. Felt really good until around 7 miles, just after leveling off after one of the very few uphill sections, tweaked my left hamstring just a bit. Slowed up the next 4 miles and was still there but tolerable. Last 2 miles I didn't feel it much. Kept it fairly easy running in. Still a bit sore while walking, but not real bad. Hopefully not shades of two years ago. Splits: 8:18, 7:41, 7:27, 7:28, 7:24, 7:24, 7:38, 7:45, 8:06, 8:15, 8:25, 8:16, 8:10. Tina ran about 1:33 or so, 2nd in F50-54 AG. Should be good enough for her to win the Slam for her AG. Had to get up at 3:00 a.m. To get down to Mapleton in time. Heading back to bed.

5:00 a.m.  5 easy recovery miles with my lab.  Skyline route to the Grimm's Gate and back via the lower loops.

6:15 p.m.  6 miles very easy in 56:39 through town up into Middle Canyon to the underground water tank and back via Vine and the alley paths.  Hamstring not too bad, but can tell I need to be careful for a while. 

5:30 a.m.  Slept in, so just walked the dog this morning for 20 minutes.

5:15 p.m.  5 miles on the flat paths of Liberty Park, about 3.5 laps.  45:19, 9:05 AP.  Hamstring giving me a little grief again tonight.

7:00 p.m. Attending SGM Running Clinic in Bountiful at South Davis Recreation Center.  Dr. Chris Bell, a sports medicine specialist, talked about the common running injuries, treatment, and prevention.  He mentioned about all the ones I've had. 

5:00 a.m.  5 miles EZ with Pickles.  Standard Skyline route to gate and back via Upland.

6:15 p.m  8 miles in 1:13:45.  Tooele loop to Middle Canyon Road and Droubay down to 1000 N., zig-zag through town to Coleman and 200 S. and home via West Elementary.  Hammy is settling down pretty well. 

5:00 a.m.  40 minutes at Gold's Gym.  3 x 15 x 6 machines, light weights upper body reps.

6:15 p.m.  5 miles easy in 46:47 on the Westland route.  Not quite as warm.

5:00 a.m. 4 mile run with Pickles along Skyline Ave. and back. Liz and Roland out this morning. Caught me cleaning up dog poop. Just doing my duty. Stacy out as well this morning.

7:00 a.m.  18 miles easy in 2:45:46.  7 minutes slower than two weeks ago with Tina.  I always seem to do better with her.  I was also being careful with the left hamstring today. Didn't give me much trouble.  Nice temperature this morning.  Set H2O out at mile 9 and mile 16.  A welcome relief.  56 miles this week.

5:00 a.m.  5 miles along Skyline to gate with Pickles and back via Loma Vista and Upland.

6:15 p.m.  5 miles up into Settlement Canyon and back in 46:46. 

5:00 a.m. Gold's Gym. Weights, upper body, 3x15x6 machines followed by 20 minutes upright cycling.

6:00 p.m. 5 miles in 43:08. Tempo pace last 3 miles. Feeling very good even with the heat. Everything firing correctly tonight.

5:00 a.m.  5 miles easy with Pickles on Skyline Ave. to gate and back via lower loops.

6:00 p.m.  4 miles in 36:58, easy on the alley paths, 50 W. out and 150 W. back. 

5:00 a.m.  40 minutes at Gold's Gym.  3 x 15 x 6 machines, light upper body weights.

6:00 p.m.  5 miles in 46:40 easy to mouth of Middle Canyon and back through East Elementary and the cemetery. 

5:00 a.m. 4 miles easy with Pickles along Skyline Ave. to. End of asphalt and back.

7:25 a.m. Ivins, Utah. 12 miles from our place heading out to Old Highway 91 along 400 S. then followed highway past the Biggest Loser Fitness Ridge into downtown Santa Clara east on Sunset to Lava Flow, following west paved trail behind Snow Canyon High School, looped the ball fields at Gubler Park and back home. Garmin stopped working at 7.9 miles. Glad Sharon ordered me a new one for my birthday. Good timing. 10:07, 9:31, 9:11, 8:34, 9:07, 9:18, 9:41 before it died.

6:45 a.m. 9/9/12. Ivins, Utah. 4 easy recovery miles with Pickles

7:30 a.m. Ivins, UT. 8 miles. Snow Canyon Parkway trail and along the new Red Cliffs Parkwy trail to overlook of downtown St. George. Sharon picked me up and we went to Kneaders for Chunky Cinnamon French Toast.

6:45 a.m. 5 miles easy with Pickles on the standard Skyline route.

6:15 p.m. 5 miles in 46:40 up to Middle Canyon and back direct. Still fighting a cold for the last 2 days.

5:00 a.m.  5 miles easy with Pickles on Skyline Avenue to the gate and back via Upland.

5:00 a.m.  Gold's Gym with Sharon.  3 x 15 x 6 machines upper body weight repetitions followed by 20 minutes recumbent cycling.

6:15 p.m.  8 miles up into Middle Canyon to above the gas line and back direct.  1:14:29. 

5:15 a.m. 4 miles easy running with Pickles along Skyline Ave. to end of asphalt and back direct.

Ivins, UT. 6:30 a.m. 21 miles. Snow Canyon Parkway Trail from our place in Ivins to Halfway Wash Trail down to end of trail at Dixie Drive. Followed bike lane down to Santa Clara trail, but two portions are still washed out along the river. Followed dirt path detours at those locations. Followed trail to the new sections towards the confluence of Santa Clara and Virgin rivers. Headed east along the Virgin River trail into Washinton and about a half mile on the Washington Millcreek trail before turning back and taking the spur trail off of the Virgin River Trail towards Gold's Gym. Underestimated the distance and ended up running 21 miles. H2O stashed or available at 5, 12, and 17 miles. Felt pretty decent. Hit the hot tub and pool after getting back. An encouraging run. 3:05:56 for 20. Very even-paced effort. Splits: fastest only at 8:47, slowest at 9:48.

5:00 a.m. 5 easy miles withPickles on Skyline route to gate and back via Loma Vista and Upland loops. About 1 1/2 miles with Liz and J Dog.

6:15 p.m. 5 miles out to SR36 and then up Skyline to above Grimm's Gate and back home direct. Met Matt for about the last 2 coming back. Pretty slow tonight. Just missed the rain before and after. I never have that kind of luck!

5:00 a.m. Gold's Gym with Sharon. 3x15x6 on upper body weight machines. 20 minutes on upright stationary cycle.

6:15 p.m. 5 miles in Settlement Canyon. Leaves are changing fast. Garmin died. Glad Sharon got me a new one for my birthday. I guess I better learn how to use it.

5:00 a.m. 4 mikes very easy with Pickles on my Skyline route to near the end of the asphalt and back. Much cooler this morning.

6:15 p.m. 5 miles in 44:30 on the Westland route.

5:00 a.m. 40 minutes at the Gym. 3x15x6 machines light upper body reps. 20 minutes elliptical.

6:15 p.m. 5 miles in 46:35 up into Middle Canyon and back via cemetery.

5:15 a.m. 4 miles with Pickles along Skyline Avenue and back on Upland. Liz and Roland out running with J Dog this morning.

7:45 a.m.  12 miles from Tooele to Stansbury Park, Benson Mill.  1:46:18.  Even-paced effort.  Felt okay.  About 8:51 AP.  Sunny morning.

5:00 a.m. 5 miles easy with Pickles up Skyline to gate and back via Loma Vista and Upland loops.

6:15 p.m. 7 miles in Settlement Canyon to above upper gate about .25 miles and back home. 1:03:51.

5:00 a.m. 40 minutes at Gold's Gym. 25 minutes on upper body weights, 3x15x6 machines followed by 20 minutes recumbent cycling.

6:15 p.m. 5 miles in 44:20 on the Westland route. 2 to 3 miles at tempo pace. 8:52 AP.

5:00 a.m. 5 miles easy on the standard Skyline-Upland route.

6:00 p.m. 9 mile loop in 1:22:30. Up to SR36, Skyline, Upland, Vine up into Middle Canyon, down Droubay to 1000 North along Foxrun Drive. Home via 7th, 50 E. alley, to West Elementary and home.

5:00 a.m. 40 minutes at the gym with Sharon. 3x15x5 machines on upper body weights.

5:15 p.m. 5 miles in 44:55 along the 150 W. alleyway path over to Coleman and back via 1st West.

5:00 a.m. 4 easy miles with Pickles. He got hold of the deer scent this morning and did not want to let go. Headed to St. George this afternoon. 20 miler scheduled for tomorrow morning.

Ivins, UT. 7:00 a.m. 20 miles in 3:05:20. Nice morning run from our place along the Snow Canyon Parkway trail, then down the Halfway Wash trail to Dixie Drive, then along what's still in place on the Santa Clara trail through the new Confluence connection to the Virgin River trail over into Washinton and back to Gold's Gym via the Middleton Wash trail to meet Sharon. About the same as two weeks ago minus 36 seconds. Felt pretty good. 60 mile week. Time to taper for SGM. Starting to get excited for it. It''s been a long two years! The every other week extra long run seemed to work well and kept me healthier.

5:00 a.m. 5 miles easy with Pickles on Skyline route with Loma Vista loop coming home.

6:15 p.m. 5 miles to mouth of Middle Canyon and back via cemetery.

6:15 p.m. 5 miles in 45:46 up Settlement Canyon and back. Leaves are changing a lot this week.

5:00 a.m. 5 miles with Pickles on Skyline Drive route to gate and back via Loma Vista loop.

5:30 p.m. 4 miles in 36:06 on the Flatland in Stansbury Park. Out via frontage road and back via the bridge. Benson Mill church to west church and back.

5:00 a.m. Gold's Gym with Sharon. 3x15x6 machines, light upper body weights. 20 minutes upright cycling.

6:15 p.m. 5 mile tempo run 44:18, 8:52 AP. Through town into Middle Canyon and back direct.

5:00 a.m.  4 miles easy with Pickles along Skyline Drive to end of asphalt and back direct.  About a mile with Liz.

7:30 a.m. 12 miles in 1:49:31. Skyline and Upland loops and Park trail. Met Tina at 3 miles and ran six with her on the Droubay-Smelter road loop. Then 3 more over to Coleman and Utah Ave. heading back home via 150 West Alley pathway.

9:30 a.m. Gold's Gym with Sharon. 3x15x6 machines upper body weight reps. 20 minutes recumbent cycling. Tapering for St. George next week!

6:45 p.m. 5 miles in 44:46. Into Middle Canyon and back via cemetery. Tapering for SGM.

5:00 a.m.  45 minutes at Gold's Gym with Sharon.  3 x 15 x 6 machines on the upper body weights.  Followed by 20 minutes recumbent cycling.

6:15 p.m.  4 miles fairly easy in 36:28.  Westland route. 

6:15 p.m. 3 easy miles easy in 26:30.

5:00 a.m. Gold's Gym for 30 minutes. 2x10x6 machines, light upper body weights, followed by 15 minutes recumbent cycling.

St. George Marathon. A good run for me. Great temperature with a slight tail wind for first half. Ran carefully with slight left knee (ITB) and right hip issues. Taking shot blox every 3 miles took me strong through the finish and not hitting the wall, which seldom happens to me.

5:00 a.m. 40 minutes at Gold's Gym w/ Sharon. 20/20 elliptical/cycling workout.

6:15 p.m. 3 miles easy recovery run. 28:10. Coleman loop between 700 S. and Vine.

5:00 a.m. 40 minutes at Gold's Gym. 3x15x6 machines, light weight reps upper body. 20 minutes recumbent cycling. No run today.

5:00 a.m. 40 minutes at Gold's Gym, 20/20 elliptical/cycling workout.

6:15 p.m. 3 easy miles with Pickles on the 150 W. alley path and back along 200 W. in 28:15.

5:00 a.m. Gold's Gym 3x15x6 machines light upper body weights plus 20 minutes recumbent cycling.

8:30a.m. 6 miles with Tina up into Middle Canyon and back direct in 52:36. I was way overdressed!

10:00 a.m. 60 minutes at the gym. 20 minutes elliptical, 20 minutes upright cycling, 10 minutes Stairmaster, 10 minutes recumbent cycling.

5:00 a.m. 40 minutes at Gold's Gym with Sharon. 20/20 elliptical/cycling workout.

5:15 p.m. 4 mile trail run to top of Little Mountain via Scout Wig-wam and the old Settlement Canyon road.

5:00 a.m. 40 minutes at Gold's Gym w/ Sharon. 3 x15 x 6 machines, light upper body weights plus 20 minutes recumbent cycling.

5:15 p.m. 3 miles in 28:46 mostly on the grass fields around the High School and Jr.High, 150 W. alley path to and from.

5:00 a.m. 5 miles very easy with Pickles on the Skyline Route. The deer were out having a mass meeting in the cemetery and at Loma Vista this morning. Met up with Liz and J-dog for about 2 miles or so.

7:15 a.m. Ivins, Ut. 5 mile easy run with Pickles along the Toe Trail at the base of the red rock cliffs. What a gorgeous morning running while sun just emerged. Those beautiful red cliffs against that clear, blue sky and the red earth contrasting with the green brush. Over to the Tuacahn road and back down to the Snow Canyon Parkway path and back home.

9:15 a.m. 45 minutes at Gold's Gym with Sharon. 20 minutes elliptical, 20 minutes upright stationary bike, 5 minutes on the clunky stair stepper. I like the ones at the Tooele gym better.

7:30 a.m. Ivins, UT. 4 miles easy with Pickles over to old Highway 91, past Biggest Loser Fitness Ridge and back hoe along 200 W. and 400 S.

11:30 a.m. Gold's Gym with Sharon. 3x15x6 machines followed by 20 minutes on recumbent cycle.

8:00 a.m. Ivins, Utah. About 10+ miles, didn't take my Garmin. 1 hour 39 minutes. Headed to Snow Canyon, but couldn't get past the Gestapo at the gatehouse because I didn't have my pass on me nor $4.00. I've been running there all summer, but don't like to carry anything, and haven't had to--until today that is. Thank you so much, state of Utah! I'll make sure I carry my pass next time. Do I need to bring my driver's license too, just to prove that it's me? Maybe these turdheads will try to stop 1,500 of us running the half marathon there in two weeks. That would be funny. Enough ranting! Finished my run on Snow Canyon Parkway Trail and Sand Hollow Wash trail, where tax-payer dollars are suffucient enough to not require my pass, or 4 bucks, to use it and then headed back home to Ivins.

5:00 p.m. 6.75 mile mountain bike ride up to and along the Toe Trail at the base of the red rock cliffs up to Tuacahn and back via Painted Hills drive and Snow Canyon Parkway path down Puerto and home. Very nice evening.

5:00 a.m. 40 minutes at gym, 20/20 elliptical/cycling workout.

6:15 p.m. 4 TM miles in 35:34. Progression run, 9:40 to 8:00 minute pace.

5:00 p.m. 20 minutes upper body weights, 3x10x6 machines@ additional 10 lbs. 20 minutes recumbent cycling.

6:15 p.m. 5 miles easy with Pickles on the Westland route. Right hip bugging me a bit tonight. It's getting dark too early now. Takes me a while to get used to running after work in the dark. Probably go back to morning runs soon. Much less traffic.

5:00 a.m. Gym 20/20 elliptical/cycling workout.

Thurs. a.m. 4 TM miles in 37:14, progression run

6:15 p.m.  4 miles easy with Pickles on the alley paths.  My new Garmin 405 is acting up.  It went totally berserk on my run and started changing displays every 3 or 4 seconds.  I need to send it back.  It looks nicer, but it's a piece of junk compared to my old 205.

5:00 a.m. 4 TM miles at the gym in 36:43 prigression run.

9:00 a.m.  12 miles in 1:45:07, 8:46 AP.  Six miles with Tina.  Nice sunny fall morning.  I just love running on days like today.  A little brisk at first, but very nice after we got moving.  Ran the Droubay Rd., 1000 N. loop with Tina and then I did my lower Westland loop.  Nice wide road with new pavement down by the USU Extension then headed back up around the cemetery and home.  Splits:  8:11, 8:28, 8:05, 7:27, 8:10, 9:09, 10:00, 8:41, 8:58, 9:20, 9:44, & 8:55.  I feel ready for the Snow Canyon 1/2 Marathon next weekend.

5:00 a.m. Gold's Gym for 40 minutes. 20/20 elliptical/cycling workout,

6:00p.m. 5 mile run easy with Pickles on Skyline Drive route in 47:24.

5:00 a.m. Gold's Gym with Sharon. 3x15x6 machines, light upper body weight repetitions. 20 minutes recumbent cycling.

4:30 p.m. 4 mile trail run along the Bonneville Shoreline Trail from City Creek trailhead east 2 miles and back. Slow and easy. Very nice afternoon run. A lot of runners and cyclists on the trail. All very friendly folks.

5:00 a.m. 20/20 elliptical / cycling workout at the gym.

5:45 p.m. 4 miles trail running behind Little Mountain with Pickles.

Resting today and tomorrow for Snow Canyon 1/2 on Saturday. Legs feel a bit tired from 2 days of trail running. Not quite used to that. . Skipped going to the gym, walked the dog 3x today instead.

Traveled to Ivins.

8:30 a.m. Gold's Gym in St. George. 3x15x7 machines upper body light weight reps.

1 mile progression run down to 7:00 pace on TM. 15 minutes easy recumbent cycling. Feeling ready for Snow Canyon tomorrow.

Snow Canyon 1/2 Marathon. What a fantastic day for a gorgeous run through Snow Canyon. Felt strong throughout the entire race. Hoped to run 1:45 or better, so I started well behind the 1:45 American Flyers pace team. I was about 50 - 75 yards behind them through about 3 miles. Gradually caught up to them by mile 4. Passed them but fully expected them to catch back up going down the steeper portions of Snow Canyon where I needed to be careful, because of my ITB issue not being totally resolved. It was feeling okay and by mile 6 noticed I was now on pace for even a 1:40 if I could just hold it, but I could see no sign of the 1:40 pace team. Felt stronger still moving along the Snow Canyon Parkway path and through Entrada, passed a lot of folks, but still no sign of that 1:40 pacing team. Down Lava Flow Drive and then finally after turning towards the high school track, I saw them and caught up while nearing the final turn on the track. Nice job, Kelli, keeping that pace team right at pace. They did a fabulous job!! Finished in 1:39:29, for 13.2 miles, per my Garmin, and feeling great!! 4th place of 42 in M 55-59 division. 144 of 585 overall men. 202 of 1541 overall field.

Splits: (1) 8:04, (2) 7:43, (3) 7:28, (4) 7:10, (5) 7:05, (6) 7:09, (7) 7:16, (8) 8:03, (9) 7:28, (10) 7:39, (11) 7:47, (12) 7:48, (13) 7:28, 6:46 (for .2).

No running.  Went to the gym at 5:00 a.m.  and they weren't open.  Waited 10 minutes and went home and back to bed.  Returned to the gym in the evening at 6:15 p.m. for 60 minutes.  20 minutes elliptical, 20 minutes upright stationary cycling, 10 minutes on the StairMaster for 82 floors, 10 minutes on recumbent cycle.

5:00 a.m.  40 minutes at the gym.  3x15x6 machines upper body light weight reps.  20 minutes on recumbent cycle.

5:45 p.m.  3 miles easy running with Pickles along the alley pathways, north and south. 

5:00 a.m. Gold's Gym with Sharon for 40 minutes. 20/20 elliptical/cycling workout.

6:00 p.m. 5 miles in 46:02 on serpentine route on the west side from 700 S. to Vine Street and from Main Street to Coleman. Dark the entire run. Going to be getting cold and wet in addition to that very soon.

4 mile noon run in City Creek Canyo in 35:08.. Sunny and warm, but head wind coming back down. Last of the warm days, I suppose. Bagged the gym today.

5:00 a.m. 4 TM miles at Gold's Gym in 37:08, progression run.

9:30 p.m. Gold's Gym in St. George. 3x15x7 machines. Upper body. 15 minutes easy recumbent cycling.

10:30 a.m. 10 mile run from Middleton to Ivins along the new Red Cliffs Parkway path and Snow Canyon Parkway path. 1:32:22. Sunny but a chilly breeze in places. 47 degrees. We left Tooele yesterday with a foot of snow on the ground, so I'll take this any day!

5:00 a.m. 40 minutes at the gym. 20/20 elliptical/cycling workout.

6:15 p.m. 5 TM miles at the gym in 45:25, moderate progression run.

5:00 a.m. Gym. 3x10x6 machines upper body and 29 minutes recumbent cycling.

6:15 p.m. 4 miles easy with Pickles. Serpentine route on west side.

5:00 a.m. 40 minutes. Gym. 20/20 elliptical/cycling workout. 3 broken stationary cycles now. We're sure getting our money's worth out of our maintenance fees.

6:15 p.m. 5 miles on the standard Skyline route, out via SR 36, back direct. Garmin stopped working half way through.

5:00 a.m. 40 minutes at the gym. 3x15x6 machines upper body light weights.

6:15 p.m. 5 miles easy with Pickles on the Westland route using 900 West down to USU extension.

5:00 a.m.  4 miles easy on the Skyline Route with Pickes.  Talked with Roland and Liz while they were running J. Dog.  

10:00 a.m. 12 miles in 1:44:52. 8 miles with Tina on the Droubay Rd., Pine Canyon Rd. loop. Nice day. Partly sunny, light rain at about mile 7, quickly clearing afterwards. Loop to USU extension and back up to SR36 and home. 35 miles this week. Feeling pretty good.