St. George Running Center - Run For Life.

January 2006

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Location:

St George,UT,

Member Since:

Feb 07, 2006

Gender:

Male

Goal Type:

Local Elite

Short-Term Running Goals:

Run below 2:30 in the Marathon.

Personal:

I currenty live in Southern Utah. My wife Kendra and I have 4 children and no pets. We also own/operate the St. George Running Center a specialty running shoe store in St. George UT.  We also head-up the St. George Running Club.

St. George Running Center

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics 2140 Lifetime Miles: 172.00
Asics 2140 2-17-09 Lifetime Miles: 36.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1007.8556.2090.157.901162.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.001.001.006.00

Felt good. A little cold out. Tired at end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

Ran with Bill, Dustin & Clyde from

Worthen Park in St. George. Went up to the Red Hill and onto the Desert Reserve and came-out at the Indust. park. The hills killed me at the beginning but ended-up feeling pretty good at the ended even with my cold.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Sat, Mar 11, 2006 at 15:43:37

Was there a run on Monday? Also, try to enter as many workouts as you can remember for this year into the log.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy Run 5 miles at 6pm out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy out and Back. Left the house at 6pm.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Ran with Bill and Clyde this morning from Chuckawalla Trail Head. We ran the "Black Hill" loop and shortened it by going up Main St. Started off a little Slow and never really was able to pick-it too much. About 4 miles into the run Clyde started seperating from Bill and I and the only way I caught him was when the lights were red. The last two miles were difficult. Tight IT Bands, Glutes, and Lower back. I might need new shoes. I finished about 2 min behind Bill and Clyde. Not a good morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Morning Run 5 Miles Easy. Ran over to the transfer station headed North then back home. Felt OK, legs a little tight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Mon, Feb 27, 2006 at 17:55:23

Steve - need more miles. Go for another run tonight. Even if it is only 2-3 miles that is better than nothing.

From Sasha Pachev on Tue, Feb 28, 2006 at 19:34:11

I looked at your last week. 5 miles a day seems to be a pattern. Try addressing the problem by always starting your day with a 3 mile jog. That way, if you procrastinate the real run until the evening and can only go 5 miles, you will have at least 8 for the day.

From Steve Hooper on Wed, Mar 01, 2006 at 08:49:04

Thanks For the comments. My goal for this week it to put in 48 miles. I have 8 miles scheduled for Wed, Thurs, and Fri. then 10 on Sat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.000.009.00

Bill, Clyde, Dustin & I ran from the marathon finish up the red hill and over to chuckawalla on the dirt trail. I felt pretty good at the beginning then Clyde started pushing the pace about 2 miles in and continued to push it on the dirt trails. With about 2 1/2 miles left I started having stomach issues and had to slow down a bit.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Wed, Mar 01, 2006 at 17:02:27

Now that looks much better. Keep it up. How fast is Clyde and which one of them is wildbull?

From Steve Hooper on Wed, Mar 01, 2006 at 22:34:16

I'm not sure if WildBull wants to let anyone know his secret identity. All I can tell you is Wildbull's real name is spelled-out B.I.L.L.. He's a pretty amazing runner. I think he's lost like almost 100lb a couple years ago. Ran his first marathon this year and qualified for Boston. I think he's a pretty talented.

Clyde ran at UVSC in the late 90's and Dustin ran at Ricks and BYU in the Late 90's as well. We are all close to the same running level right now, however Clyde has dropped me in the last two workouts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No Run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

8 miles out and back this morning. Ran up towards Pine Valley and back. Felt a little tight at the beginning but warmed up about 5 miles into the run on the way back down the hill.

.5 miles Ran with Isaac in the afternoon. I'm trying to teach him about pacing himself.

5 Miles this evening before dinner. Ran about 7 min. pace. Felt pretty good. Tonight I plan on spending some extra time stretching.

I've decided to start tracking my weight because I'm trying to drop 10 lb. Today it was 173.5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Fri, Mar 03, 2006 at 10:09:07

This is much better than yesterday. Keep it up and the weight will go down. I wonder how your body will respond to aggressive speedwork in regards to dropping weight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Very tired this morning due to the increase in miles yesterday. Put off my run until this evening and ended-up running 5.5 miles. The run felt pretty good. I wasn't too tight, except for my left I.T. Band.

My weight for today is 173 lbs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Fri, Mar 03, 2006 at 21:17:41

Steve:

Add another "always on the run" before you go to sleep tonight.

From Steve Hooper on Sat, Mar 04, 2006 at 13:37:25

I would have if I hadn't ran the 5.5 miles at 7pm. I was pretty wiped-up for most of the day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.500.0011.50

Ran with Bill, Dustin and Clyde from the North end of Snow Canyon down to the Chuckawalla Trailhead. The run was pretty much all on the dirt except for a small portion that went on the Snow Canyon Bike Trail. I think it was one of the best runs I've had recently. Very scenic and I felt good for most of the run. There was one section where we climbed about 800ft in 2 miles which was crazy but it felt good once we were on the top. After we reached the top of the plateau Clyde started pushing the pace a little. He ended-up putting about 100m on me by the time we reached the Trailhead at Chuckawalla.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Mon, Mar 06, 2006 at 10:30:47

Good job! Keep up the mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 Easy today. Was planning on getting out this evening for another run but didn't.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.001.000.009.10

Felt good at the start of the run but about 3 miles in my calf muscles started really acting-up. I had to slow way down. Not a very good run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8 miles slow up towards Pine Valley. My Calf muscles were still really sore from yesterday. One of the slowest runs in a long time. I just want to stay injury free. Snowing like mad the begining of the run.

Ran .5 with Isaac.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Wed, Mar 08, 2006 at 13:42:40

Steve, calfs can be painfull. hopefully just strained. all I can say is ice, ice Baby. may be that deep tissue massage your always recomending to me.

From d-enz on Thu, Mar 09, 2006 at 09:36:10

How is that snow up there? I am a little nervous heading out to Colorado this weekend. I won't be there Saturday morning, but I am planning on doing a longer run up in Provo. Hopefully, I can hit around 50 miles again this week. Keep up the good training!

From SuperFly on Thu, Mar 09, 2006 at 09:59:46

Steve you better jump on the band wagon and buy some new shoes. That's a easy element to eliminate problems. I'd hate to think that you running on those old shoes is causing a long term injury.

I look forward to Saturday morning, however the weather is most likely going to be poor. On which week are you planning on doing 20 pre Boston?

From Bill on Thu, Mar 09, 2006 at 10:28:38

Hey Steve, we got the spectrum on 18th. how about the long 20 on the week after. we could run in town or run from like utah hill in. or run the back roads from veyo inn that go through santa clara.

From Sasha Pachev on Thu, Mar 09, 2006 at 10:38:17

Steve - slow runs are good, especially for you, I think. My feeling is that your economy is naturally good - it is the raw cardivascular endurance that is lacking right now. Keep it up.

From Steve Hooper on Thu, Mar 09, 2006 at 22:01:58

I think I'm with Bill concerning the 20 miler for the Boston Marathon. The 25th should work. That still gives us a little more than two weeks until the race. The 18th would probably be the ideal date for that run, but OH well. We should try to get in around 13-16 this Sat.. Just thinking about that right now makes me want to take a nap.

Bill, That run from Veyo Inn to Santa Clara sounds good. I'm not 100% sure what route you are thinking. Does it go into Gunlock?

Any ideas for our run this Sat? There's a run we could do from

Diamond Valley to Chuckawalla. It looks like it's about 16.4 miles. I don't know if you guys want to run that far on Sat. I know I sure don't. However, it's an overall Elevation Drop from 5013 to 3143. Let me know what you think.

From SuperFly on Fri, Mar 10, 2006 at 08:25:17

I'm game for what ever. Just let me know ahead of time so I can plan on what gear to bring, what shoes I'll wear...that sort of thing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Good run not as tight as yesterday. I did my out and back up towards Pine Valley Again. I love the work-out when I'm feeling Ok. It starts at Elv. 5221 and goes to Elv. 6133 in 4 miles then I turn around and come back down. Today I took off 21 min from my time from yesterday.

Went out tonight and ran 4 more miles easy and slow. 32 min. Seeing what everbody is running and trying to keep-up is going to be the death of me. The fastrunningblog haunts my lazy thoughts too often during the day. I guess that's a good thing in a twisted way.

For you guys that were giving me a hard time about my sweet running shoes, I got a new pair today. So, watch out they're fast.

My weight for today: 171.5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From bill on Thu, Mar 09, 2006 at 15:27:29

Dude, I always thought you were an air head. now this confirms it. high altitude. good to hear your calfs are back into action.

From Sasha Pachev on Thu, Mar 09, 2006 at 19:33:45

Growing pains...

From Sasha Pachev on Fri, Mar 10, 2006 at 09:23:58

I am glad I have created something that helps you do the training like you ought to. Indeed, as the scriptures says, by small and simple means shall great things come to pass. Keep getting haunted...

From Sasha Pachev on Tue, Jul 18, 2006 at 12:42:58

Steve:

I have cleaned up the spam, and added a fix to catch this type.

From Sasha Pachev on Tue, Jul 18, 2006 at 16:25:26

Steve:

Thanks for the spam report. I think my new fix is going to get rid of a lot more now. For some reason spammers really like this one particular page.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

9 inches of snow. Decided to opt-out of today's run and went sledding with the family. We had a blast, maybe I should count all the trips up the sledding hill as easy miles. After about 20 min. we busted the sled by going over a huge rock. Don't worry nobody got hurt. However, my rear is just a little stiff.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Sat, Mar 11, 2006 at 15:40:21

Steve:

Sledding is good, but opting out of a run is not. The way this IT your are talking about will come back is when running (or cross-training when injured/tender) for less than an hour a day stops being an option. That is perhaps the most important element, and it becomes more critical as you get older.

As far as the amount of time it will take, I'd have to say plan for more than a year of at least 60 miles a week. You need to have a course and a hard workout you do on it that can serve an accurate indicator of your fitness. For example, run 3 miles moderately hard, and sprint the last 400 to measure how close you were to the limit. Do it once every two weeks or so to measure if what you are doing in your training is effective.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.003.000.0015.00

Woke up this morning to 12+ inches on the ground. I Felt like I was back in New Hampshire. It's been nice to see all the snow, however I'm happy to know that it probably won't stay for very long.

Ran with Clyde and Allen today and felt pretty good. I haven't ran a 15 miler for a while, probably since October.

Last Sat. I was sucking wind on our 11 mile run and today I felt much better even though it was longer. I'm probably getting a little stronger, plus I really think my old shoes were jacking up my legs more than I had originally thought. We kept a pretty steady pace most the way, and started picking it up with about 4 miles left. With about a mile to go my hamstrings started giving me a little trouble so I slowed down a bit till the end of the run.

Overall I was pretty happy with the run. When I came home I ate a little bit and drank some of my "MaGiC JuIcE".

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Sat, Mar 11, 2006 at 16:02:54

Now this looks much better. However, you will get more benefits out of your 15 mile run when it is backed up by consistent days of no less than 8 throughout the week. Not sure about the physiology (maybe consistent daily mileage teaches your body how to recover, so when you go for 15 you recover faster?), but the common sense tells me it works this way.

From d-enz on Sun, Mar 12, 2006 at 08:18:53

Hey Steve,

Looks like you guys had a good workout. I also went 15 miles up in Provo. I felt good, however I had on way too many bulky clothes a sweatshirt and some cool sweatpants that were flapping in the wind the whole time. I need to get some of those sleak running pants like you have. I couldn't believe all the snow in Southern Utah, it was pretty bad traveling up to Cedar City on Friday, finally cleared around Beaver and the rest of the trip was good, it is snowing right now here in Craig, so it looks like I will get in some winter training this week. However, I am excited to do some of my old runs around here.

From Bill on Mon, Mar 13, 2006 at 10:29:06

good job steve, going 15 miles in the cold. Wish i could of been there. Who is kevin? Tell me about this magic Juice! is it better then pepsi?

From Bill on Mon, Mar 13, 2006 at 15:51:52

Hey Steve .

Save some of that "MaGiC JuIcE". for you newborn baby:):) Have a nice day. see ya tuesday

From superfly on Mon, Mar 13, 2006 at 16:02:26

Please bring some MaGiC JuIcE to the run on Tuesday... I need some homeade special sauce too.

From Dad on Tue, Mar 14, 2006 at 11:02:50

I'm impressed.

Dad

From Dad on Tue, Mar 14, 2006 at 11:03:43

I'm impressed.

Dad

From Sasha Pachev on Tue, Mar 14, 2006 at 11:26:07

Who is Dad?

From Steve Hooper on Tue, Mar 14, 2006 at 12:16:58

Dad is my Dad. I told him to check-out the blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.002.500.5015.20

Crazy Work-out day. I probably over did it a little.

4 miles in the morning easy.

2.5 around the park before my run with Clyde & Bill.

7.7 with Bill & Clyde from the St. George Finish line to the T-Bone Trailhead and back to Finish Line. Felt good most of the way. Had some side aches that were causing me some problems about 3.5 miles into the run but, focused on my breathing and it went away.

Kept a steady pace coming back into St. George and across the Blvd. Then, Clyde decided to step it up with about 1.2 miles left. I don't think I've run that fast in a long time. Clyde has this way of just shifting into overdrive so fast it's scarry. Luckly he hasn't been feeling as saucey as normal and it didn't last for too long or I would still be laying in the gutter on the side of the road. Over all I felt pretty good about the run minus the side aches.

1 mile this evening "Always On The Run".

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Tue, Mar 14, 2006 at 22:14:23

Good mileage. Was that a make up for not training Monday?

From Steve Hooper on Tue, Mar 14, 2006 at 22:18:48

UH, Yea. You know me too well Sasha!

From Bill on Wed, Mar 15, 2006 at 09:18:20

Dude, you were cooking that last mile. the glow off your shoes looked like the space shuttle when it hits the atmosphere! you rock!

From Bill on Wed, Mar 15, 2006 at 11:40:57

Hey Steve,

My time at the St.George Marathon was ok. I learned a lot, and felt I could of done better. I don't think I am in the same shape as I was before the marathon. I was running about 60 to 70 miles a week before the marathon last year. However, I do feel stronger on the long runs. And the miles seem to be going by a little easier this year so far. I think the quality of our runs together have picked up. We are definitely going faster!!

From Sasha Pachev on Thu, Mar 16, 2006 at 21:52:25

Steve:

Time for another run...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.200.008.20

Ran the Spectrum 10k run from Snow Canyon to Ivans. The temp. right before the race dropped 10 degrees and they started about 15 min late so I wasn't warmed up like I would of liked to have been. I felt good about the first two miles and I was with Clyde the first mile or so until he did one of his speed racer surges. Then I started having problems with my legs. My hams and my calf muscles started to feel pretty tight. Around mile 3 Dustin passed me and told me to stick with him but I just couldn't move my legs fast enough. However, aerobically I felt just fine. I ended-up having about 2-3 more guys pass me in mile 4. In mile 5 I tried to push it as hard as I could and my legs just wouldn't move. It was like a bad dream. I came through under 39 min which I haven't done for a while so I guess It's OK. I think my legs would have felt better had I run a little more during the week. After the race it started raining cats and dogs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From SuperFly on Mon, Mar 20, 2006 at 14:26:13

Steve you did a good job on Saturday. Not running most of the week couldn't have helped...But I think your doing just fine. You just have to run on race day like you ran last Tuesday and you'll kill us all. Holly cow! We should have one more good 10k pre Boston...the one at Coral. How is that track? If its a good course I think we can break into 35 or 36 with good weather.

From Steve Hooper on Mon, Mar 20, 2006 at 15:23:39

Coming down to 35-36 would be nice. However, it's going to be difficult with the 1.5 - 2 mile hill around miles 3-5 of the Run 4 Kids 10K. It could happen, but I'm thinking around 37 for myself. However, You(Clyde) and Dustin might get into that range.

Not running on gravel for the first couple miles might help the times out a little as well.

From SuperFly on Mon, Mar 20, 2006 at 15:50:12

When I posted the 35-37 times I didn't know about the course. Then I read the form off the web page on "run for kids"... With a hill like that I don't have the same expectations.

From Sasha Pachev on Mon, Mar 20, 2006 at 17:47:37

Why don't you guys measure out a 10 K course, get together and have your own time trial?

From d-enz on Mon, Mar 20, 2006 at 20:17:15

I thought everybody ran pretty good Saturday considering the conditions and where we are all at in our training. I know for me it was good to get out and race a little and feel like my training is paying off some. Can you believe only 4 weeks until Boston? I'm getting pretty excited.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

Did my out and back run up towards Pine Valley. Felt pretty good going up and ran pick-ups on the way down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Tue, Mar 21, 2006 at 09:40:55

Good job getting out for a run late in the day. Keep up the mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.002.000.0015.00

5 miles this morning easy. Very wet and snowing. Felt pretty good. 1 mile slow run around Worthen Park before running with Clyde and Dustin. 9 mile loop from the park down to the river trail and up and over Formaster Ridge and back to Worthen Park. We just cruised along most the way, but I started having major IT band issues about mile 4 so we stopped and I stretched, which help a little. Then after we went over Formaster Ridge and started picking-up the pace the side of my knee started getting tighter and tighter. I thought I should have taken it easy but I didn't and just ran through the initial pain. By the time we got back to the park and ran a 1/2 mile cool-down I was cramping-up pretty bad. When we stopped I started feeling the sharp pain on the side of my knee and realized I really Jacked-Up my IT Band. It's now 10:50 pm and I can hardly walk because of the pain and just general knee weakness. I'm so stressed this is going to screw-up my training. I'm planning on messaging, icing, and anti-inflammatory. Does anyone have any other suggestions?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Tue, Mar 21, 2006 at 11:40:37

Good start of the day. Remember to add some more miles in the evening, at least 3.

From bill on Tue, Mar 21, 2006 at 11:51:23

Steve, your dedicated dude. running in the wet snow! how did you feel at the spectrum?

From Sasha Pachev on Wed, Mar 22, 2006 at 06:38:17

B F & C. Beware of binge running.

From SuperFly on Wed, Mar 22, 2006 at 08:02:50

Go through the RICE treatment. Rest Ice compression elevation. Just skip the compression step, other than making sure the ice is compressed close enough to cover the entire area. Then keep it moving. Just do home physical theropy by rotating in in all diretions very easy 3 or 4 times a day. I hope your ok. We've got a lot to do this spring and summer.

From Steve Hooper on Wed, Mar 22, 2006 at 08:56:52

Well, this morning I'm really pleased with how much better it's feeling. I spent a lot of time, massaging the side of my knee and icing it as well. When I went to bed I took 800mgs of an anti-inflammatory. I'm thinking I didn't pull or tear it, the IT Band just got supper inflamed and was causing major pain over the side of my knee. I think I'm going to stick to the RICE treatment. I did take a look a the BF&C link that was provided, however it only showed the ingredients, and not necessarily how to make it. Any more information on where I can buy It or how to make it would be good.

I should have just slowed down at the end of our run yesterday instead of speeding up. The moral of this experience: LISTEN TO YOUR BODY!

From bill on Wed, Mar 22, 2006 at 09:38:55

Hi Steve, sounds like you guys had a good work out. here is a good link

http://www.jeffgalloway.com/training/injury_archives/itband.html

I would take a day off and do cross training.

From Steve Hooper on Wed, Mar 22, 2006 at 10:22:08

Hey Bill, Thanks for the link.

From Sasha Pachev on Wed, Mar 22, 2006 at 11:50:30

Steve - try this link

From Steve Hooper on Wed, Mar 22, 2006 at 11:57:51

Sasha, Have you tried this first hand? If so for what?

From Sasha Pachev on Thu, Mar 23, 2006 at 08:55:02

Yes, I have. Mostly for inflammations/sprains. It takes the edge off for me at first, then it heals completely a couple of days later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.200.000.000.000.20

Went out for a slow short jog just to see how much better the knee felt when running on it.

It is still feeling pretty weak and discomfort during running. But no pain like before. When I put my hand over the side of my knee and move it I can still feel the IT Band "pop" over the side of the knee joint. When walking around I feel just fine and don't feel any discomfort.

I've been massaging it like mad and icing it like mad. I think I'm going to go ahead and purchase the supplements Sasha suggested.

I'm planning on getting out and tring to get another short jog in tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From SuperFly on Thu, Mar 23, 2006 at 15:51:42

Steve I hope your o.k. You'll have to watch it and play it by ear for Saturday. Call me if you think your not going to make it, just so I know.

From Sasha Pachev on Thu, Mar 23, 2006 at 19:28:15

Be careful. Probably not a good idea to push either mileage or speed for another week, but make sure to jog 5-8 miles a day if you feel good enough.

From d-enz on Thu, Mar 23, 2006 at 19:51:12

Hey Steve,

Sorry to hear the IT band is still bothering you, just continue to listen to your body and rest up, we need you healthy in a few weeks even if it means backing off a little the next few days. When I was coaching I would often encourage injured runners to continue to exercise the mental side of running by reading and researching good books.

From Steve Hooper on Fri, Mar 24, 2006 at 09:25:28

Thanks for all the ideas and support.

From bill on Fri, Mar 24, 2006 at 09:35:10

Steve, they do have a support band you can put on just above the knee. They say it helps. I remember when I had IT band. Not fun. But with lots of stretching I finally got over it. Here is a link

http://www.runningtimes.com/rt/articles/?id=6099&page=1

Hope your day goes well

Frank Stampfl

Fear is the strongest driving force in competition. Not fear of one's opponent, but of the skill and high standard which he represents; fear, too, of not acquitting oneself well. In the achievement of greater performances, of beating formidable rivals, the athlete defeats fear and conquers himself.

From Steve Hooper on Fri, Mar 24, 2006 at 10:04:33

Great Article Bill, Thanks. It had several exercises I have not been utilizing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

Easy Walk/Jog. 6:30 am I don't wake-up as early as the BULL.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From d-enz on Fri, Mar 24, 2006 at 10:42:04

How is the IT band this morning?

From ultrajim on Fri, Mar 24, 2006 at 15:24:04

Hope the IT band is feeling better. I've had this in both knees in years past and have managed to trace it to worn out shoes every time. I find that once my shoes are shot, something starts hurting.

From bill on Mon, Mar 27, 2006 at 10:37:33

missed you saturday Steve. hope your feeling better soon. take care.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

went to walk-in-care for my soar throat. took a strep test on the throat but came back negative.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy. Knee felt a little tight, weak and I had a touch of discomfort. It was nice to get out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From SuperFly on Tue, Mar 28, 2006 at 08:02:29

Steve...buddy it sounds like your having a health crisis. I hope your body heals up. We missed running with you on Sat. How are you feeling about Tues. If you come we can sign a pact to not push it at all so we can get you back to %100. Hang in there. If you want to check the office out, and look at that option I could meet you over there before the run or we could go over after.

From Steve Hooper on Tue, Mar 28, 2006 at 08:09:05

Thanks for the concern Clyde. I'm planning on coming today for the group run. I'll just go slow and cut off some of the miles.

I'll give you a call about checking out the office today before the run.

From bill on Tue, Mar 28, 2006 at 13:42:07

Steve, I will bring a rope to put around superflys waist. he can pull us all for 5 miles. that should slow him down a little.

From Sasha Pachev on Tue, Mar 28, 2006 at 16:43:09

Good recovery. Keep it up. Be gentle, though, but consistent.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 with the group. Bill stayed with me the whole 5 due getting over food poisoning. After about 2.5 Clyde and Dustin took off ahead.

My knee was pretty tight at first and it took some time to get it loosened up. I think we ended-up walking about 4 times during the 5 miles. Tonight It feels pretty good and I'm feeling like it might be healing better than I thought.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From d-enz on Wed, Mar 29, 2006 at 12:36:57

Hey Steve,

Thanks for the info on the blisters, I was able to buy that same product you suggested last night, so hopefully wearing those for a few days will clear up the problem. Hope the knee continues to improve. Also have you looked at the Boston site lately. It looks like based on our bib numbers all four of us are starting in the first wave of runners. Also looks like the corrals are split up with the first three being 1-3 11:10 am, 4-7 11:12 am. I think they are basing the corrals on the first number of your bib number. I was also wondering if you have read anything about the team competition and if our running club would be eligible to compete in that?

From Sasha Pachev on Wed, Mar 29, 2006 at 20:34:59

Good news! Being able to run at least somewhat is always good news.

From Bill on Thu, Mar 30, 2006 at 13:41:14

Hey Steve,

is "somewhat" a new running style? your going create a fad! runners world is going to knock down your door!

Bill Bowerman

A teacher is never too smart to learn from his pupils. But while runners differ, basic principles never change. So it's a matter of fitting your current practices to fit the event and the individual. See, what's good for you might not be worth a darn for the next guy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Had a deep tissue message thurs night. My knee felt good until the end of the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Got up to go run with the guys early in the morning and could hardley get down the stairs due to my knee.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Went out in the morning on an easy 5 mile run. The knee felt food until the last mile and it started getting a little painful and weak.

Did my icing, stretching and massage after the run. Then iced some more later on.

Set out for another slow 5 mile run but kept feeling sharp pains in the knee. Came home and iced, and massaged some more.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Wed, Apr 05, 2006 at 06:58:08

Looks like 5 miles is probably too much for your knee right now. Keep the running down to 3-4 miles, but make sure to add large amounts of injury-safe cross-training to keep the endurance up and the weight down while the knee recovers. Let's hope it will recover before Boston.

From Paul Petersen on Fri, Apr 07, 2006 at 10:11:06

I've been going through some knee problems myself. I've finally come to grips with the fact that I'm not going to be able to run as much as I'd like, and have to alter my racing and training plans. But I am compensating by hitting the elliptical trainer hard and am keeping my mileage up that way. It's a pretty good workout and feels a lot like running. I've also been seeing a physical therapist, something that is covered by most insurance plans. The PT is great and actually examined all my muscles and joints to narrow down the problem ("knee pain" is pretty common!). For me, my hamstrings are very tight, and my knee cap does not track properly, so I need to stretch out my hams and strength my quads. For you it may be different, but I'd definitely recommend seeing a PT if you haven't already.

Good luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran with Dustin and Bill, 8 miles easy. The poor guys went slow just for me. Bill gave me a IT Band support strap to go around my leg. It really seemed to help and I didn't feel the pain I have normally felt just going 5 miles. Here's a link to the IT Band strap I'm talking about.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 slow. Iced, stretched, massaged.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Mon, Apr 10, 2006 at 21:18:25

How did it feel?

From Steve Hooper on Mon, Apr 10, 2006 at 21:28:26

I started off by walking the first 1/4 mile and then ran like a turtle the whole way. I ended-up walking about 4 times.

I still don't think I could have gone out for another run tonight. Tomorrow I'm shooting for another 5 miles.

From bill on Tue, Apr 11, 2006 at 14:07:10

good job Steve. Since we can't find any turtle's. you might as well run like one. you could be an endangered species that requires special protecton laws.

From Sasha Pachev on Tue, Apr 11, 2006 at 19:47:27

Good work. Turtle running helps maintain the endurance while keeping the weight down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

went out 2 easy miles at about 8pm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Met with Dustin, Bill and Clyde at Worthen Park @ 5pm. Clyde hooked us all up for an interview with The Spectrum Newspaper before we go out to Boston. We ran about 1/2 mile while the photographer took a few shots.

Clyde an I then ran down to Dixie High, ran 8 laps on the track then back to the park. I figured it was about 4.5 miles total.

My knee felt great, I had no pain at all. The first time since I had the injury I can say that after a run. I think it must have been the McDonald's I had for lunch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From d-enz on Wed, Apr 12, 2006 at 23:23:46

Keep praying! along with rest, ice, massage and the Big Mac if it works. Actually I have had some pretty bad experiences trying to mix McDonald's and running. Lately I have been really pleased with my diet, it has always been something I have strugged with but I'm forcing myself to eat more and more healthy all the time. However, I'm ready for a big meal come Monday night.

From Sasha Pachev on Tue, Apr 18, 2006 at 09:27:05

Nothing wrong with a big meal, as long as it is a good meal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Ran with the guys from Chuckwalla. No Pain. Nice easy run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

About 15 min. into the run started to feel pain in my knee again. I'm thinking I'm going to have to breakdown and get some custom orthotics. Back in High School I remembered having this same injury and it took me forever to get over it.

It wasn't until I got custom orthotics that the problem went away. I went through a couple pairs of orthotics up to the time I went on an LDS Mission. When I got back from my mission and ran for UVSC I still wore the old pair I had from before my mission and I had no problem with my IT Band. The orthotics finally broke and I didn't get a new pair. However, by then I was getting massages once a week which took care of any issues.

So, I think I'm going to need to break down and get a new set of custom orthotics.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From SuperFly on Tue, Apr 25, 2006 at 11:48:32

I'm just glad to see your posting something on here. Just run nice and easy, get some orthotics, and maybe get a shot of cortazon or what ever it is. We need you competing with the club.

From d-enz on Tue, Apr 25, 2006 at 14:42:27

I have never used orthotics, but I know they have helped lots of people. Probably would be a good idea to look into another pair. Even though it might be a little money up front it will probably save time and money down the road. I just bought two pair of shoes this past weekend, hoping to rotate them like we were talking and reduce the chance of injury.

From Steve Hooper on Tue, Apr 25, 2006 at 14:51:17

If you're running two-a-days it's a smart move investing into atleast to pairs of shoes for rotation.

I have an appt. set for Thurs. with a podiatrist. I called around to a few guys here in St. George and finally found one that was a runner. Luckly he's the best price as well.

From Steve Hooper on Tue, Apr 25, 2006 at 14:57:50

If you're running two-a-days it's a smart move investing into atleast to pairs of shoes for rotation.

I have an appt. set for Thurs. with a podiatrist. I called around to a few guys here in St. George and finally found one that was a runner. Luckly he's the best price as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran with Bill, Clyde and Dustin. Cut the run short by not going over the Foremaster Hill and met back-up with the guys on the Virgin River Trail South of River Rd. Bill and I stuck together from there back to Worthen Park.

It was nice not to have any pain the whole run. When I came home I did my stretches, massage, exercises and icing.

I'm hoping for another good day tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From SuperFly on Wed, Apr 26, 2006 at 08:25:16

Good to hear you felt ok on the run yesterday. Its good to have everyone in the club out. I hope you can just continue to improve and can start pushing it with this summer the guys.

From Steve Hooper on Wed, Apr 26, 2006 at 11:42:10

I hope I'll be able to start pushing it by this summer too. Thanks for the encouragement.

From Wildbull on Thu, Apr 27, 2006 at 11:53:21

you don't need to push it to hard. your pic speaks volumes. don't mess with the desert runner!! glad to see your improving and getting better

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Stretched, massaged and excersised my IT Band before the run.

Walked the first 1/4 mile warm-up then Pushed for the 1st 3 miles, slow and easy 2nd half. Walked 1/4 mile cool-down. No knee problems. Stretched, Massage and Ice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Wed, Apr 26, 2006 at 14:24:59

Good news, and a nice picture. I wonder how a guy like that could ever run a 2:37 marathon.

From SuperFly on Wed, Apr 26, 2006 at 16:09:40

A guy like that would roll to 2:37 marathon.

From Steve Hooper on Wed, Apr 26, 2006 at 16:18:26

Enough with the fat jokes. You should respect all runners equally regardless of belly size.

From SuperFly on Thu, Apr 27, 2006 at 08:01:30

Wow..that new picture sends a message! Its like Darth Vador of the running club. "Get out of my way or I'll light sabor your legs off."

From Steve Hooper on Thu, Apr 27, 2006 at 12:46:01

CLYDE, I AM YOUR FATHER!

From SuperFly on Thu, Apr 27, 2006 at 16:01:47

Thats Amazing!!! Although I may have nightmares tonight.

From d-enz on Thu, Apr 27, 2006 at 17:20:34

This is Jansen Ence and I really like your light sabor, I wish my dad was as cool as you and had a light sabor.

From Steve Hooper on Fri, Apr 28, 2006 at 09:09:27

Jansen, Your Dad's so strong with the force he doesn't even need a light sabor.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.750.006.00

Ran up towards Pine Valley. Went 3 miles up & back. Pushed the pace a little on the way-up, but not enough to say it wasn't "easy". On the way back to the house I did 3 pick-ups/ 400m each at about 5:30 pace. I was a little paranoid during the pickups becuase of my IT Band issue, but I luckly didn't have any problems and my knee had no pain during run as well. However, my IT Band was a little tight at the end of the run, but a little stretching took care of it. In the morning I had an appointment with the Podiatrist for orthotics but I decided to cancel it. I thought I would try a new pair of SuperFeet inserts for $30 before I spend $300 for custom orthotics. They felt great on the run today. Here's a link to SuperFeet

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From SuperFly on Fri, Apr 28, 2006 at 09:46:07

Did you buy the superfeet here in town or did you order them on line. If you did buy them in town where?

From Wildbull on Fri, Apr 28, 2006 at 11:13:46

with taht kind of speed maybe we should do that mile relay race tomorrow?

From SuperFly on Fri, Apr 28, 2006 at 11:32:03

Hey I forgot about that. Do we want to put a team in?

From Steve Hooper on Fri, Apr 28, 2006 at 22:28:02

Yea, It sounds good. I guess we can talk about it in the morning?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Went out at 8:00 pm slow. No knee pain.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Went out with Clyde, Bill and Matt. After about 4 miles in my IT Band started feeling tight. So, I decided to turn back. Bill had pitty for me so he turn back too. After about a mile from turning around I started having knee pain so I stopped and walked the rest of the way back to Chuckawalla. I was so ticked to have the pain after being so carefull all week. I wasn't even pushing it or anything with the guys.

After leaving the run I went home and soaked in ice water up to my waist. I'm hoping after ice, rest, and stetching the rest of the weekend I'll be able to get out again on Mon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From wildbull on Mon, May 01, 2006 at 09:41:45

The wildbull enjoys your company. you will be kicking in no time. be patient.

From Sasha Pachev on Mon, May 01, 2006 at 12:27:58

Pay attention to the fact that your previous run was done only about 12 hours earlier. I believe this is the problem, or at least a primary contributing factor. With your injury you might be able to run 3 miles and then 3 miles again 12 hours later, but not 5 and 5.

Also, how much sleep did you get the night before, and what did you eat in between?

You might try an experiment - run 3 times a day 2 miles each time, and eat very well in between with the emphasis on fruits and vegetables. If possible, take a nap.

From Steve Hooper on Wed, May 03, 2006 at 22:07:04

I'm glad you enjoyed my company Wildbull.

Sasha, I think you're on to something with your comment above. I also think not spending enough time stretching and icing after my run Fri. and not stretching enough before my run Sat. were contributing factors as well. I was feeling so good the whole week and lost focus on my injury and now I am paying for it again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Still recovering from Sat. Problems with sharp little pains in the knee.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From SuperFly on Thu, May 04, 2006 at 11:25:31

You need to mix up some MaJiC JuIcE and heal thy self. I also miss the running Jeti Knight...Where did he go?

From wildbull on Thu, May 04, 2006 at 17:03:16

if you buy me shoes you will feel better quicker! see you tonight. " Just because your voice is loud, it doesn't mean your words have substance."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran with Bill, Dustin and Clyde. Turned around about 2.5 miles into the run. Had to stop a couple times and stretch. Good Run, a little pain.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I dedided not to run most of last week to help heal my IT Band after messing it up again two weeks ago. It's feeling a little better today, so I'm hoping to go out for a slow 4-5 miler run/walk this evening.

Yesterday I started an all raw food diet for 7 days and I'm not planning on eating any processed foods or sugars until this thing gets healed.

Last night I was going crazy when my wife was eating pizza and I had my bowl of fresh veggies and nuts. Today, I'm feeling a lot better about the diet and my stomach isn't all messed-up, except for a small gas issue.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Mon, May 08, 2006 at 21:11:32

Good work! Keep it up. Note that my legs stopped breaking down in a marathon after a change in the diet. I have also recently discovered that my ability to absorb glucose in the later stages of the marathon has improved compared to the past. I also attribute this to a cleaner diet.

From Steve Hooper on Tue, May 09, 2006 at 10:49:16

Thanks for the encouragement.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

I didn't get out last night like I wanted to, however I did spend the time stretching, and icing.

Woke-up and stretched for 1/2 hour.

The run this morning felt pretty good. I can tell I have lost a lot of fitness over the last 1 1/2 months with this injury. During the run my knee felt a little tight so I just took it a little slow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From SuperFly on Tue, May 09, 2006 at 13:48:22

Steve just do a run every day and take all of them slow. If you can do this you can allow healing and build you fitness, plus trim some of your love handles off.

From Steve Hooper on Tue, May 09, 2006 at 13:57:07

Thanks for the encouragement and the fat joke.

From SuperFly on Tue, May 09, 2006 at 14:40:46

What else am I supose to do with my day other than sit here and make up Phat fat jokes.

From wildbull on Wed, May 10, 2006 at 09:49:22

Steve dude, the st.george marathon has posted every one that has signed up on there web site http://www.stgeorgemarathon.com/

and your on it. now your comitted to get better. and if that veggie thing does not work out. there is a clydesdale division! just get some of those weights sasha has. 200 lbs. piece of pie!!!

From Sasha Pachev on Thu, May 11, 2006 at 12:31:08

I agree with Clyde - go every day, but only two miles for two to three weeks. I think if you go every day at extremely low volume/intensity, it actually stimulates the healing.

From Sasha Pachev on Mon, May 15, 2006 at 13:05:58

Here comes the Fast Running Blog to haunt the corners of your lazy mind. Any running or cross-training since then?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Ran 2.25 slow in the morning. No Knee Pain.

Ran 2.25 in the evening, no knee pain but felt a little tight at the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Thu, Jun 01, 2006 at 11:15:23

Sounds like you are making some progress.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Played Paint ball with the guys from church for 2.5 - 3 hours. Ran around around the whole time and sweat my brains out. I figure I got in a little over thre miles of running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sore today from playing paint Ball yesterday. I plan on doing 3 this evening. I have PT at 2:30.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Ran 2.5 in the morning and 4 in the evening. Slow run. I can tell my aerobic ability has decreased significantly.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Fri, Jun 09, 2006 at 14:13:03

Keep it up - it will come back in a couple of months. Just do not get too excited, or another injury will happen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Morning Run Slow 3.5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Superfly on Wed, Jun 07, 2006 at 22:57:00

Steve,

Good to see some activity on this blog. Whatever you do don't hurt it again. Keep it up and in no time you'll be pushing the pace with me on runs again. Or maybe not. Thats how you got hurt in the first place.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Ran with Dustin and Denise from Chuckawalla. Nice and easy run. My It Band started getting tight at mile 9 so I stopped, stretchd and jogged/walked back to the trailhead. I felt pretty good abou the run. I have no pain, and it felt great getting some distance in. I just need to continue to be cautious.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Sasha Pachev on Tue, Jun 13, 2006 at 11:56:20

10 after a long break is too much, but it seems like you got away with it. I'd stick to 5 a day six days a week (no skipping!) for a month before trying to push it first. If you manage the no skipping part, this will actually be very close to your best training this year so far even with only 5 miles a day.

From Steve Hooper on Tue, Jun 13, 2006 at 12:11:46

Sasha, why doo you have to give me such a hard time about consistency!?

Before I started doing the blog I did have a month or so of consistant running. However, your point is taken.

"The slacker taketh the truth to be hard!"

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

Good nice run. I pushed it for a while and it felt great. still being really cautious. I had PT today, my hip flexors are still pretty tight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From SuperFly on Tue, Jun 13, 2006 at 07:57:03

Steve I'm so exited that your able to be out running again! I wouldn't mind doing so speed work, however I don't think I should this week before the race on Friday morning. I'll run big Mon, Tues, then I'll taper back on Wed, Thurs. So I don't know where I'd fit in any speed stuff. I'd like to be ready to for the race- I haven't raced for a while and would like to see where I'm at.

From wildbull on Tue, Jun 13, 2006 at 09:52:36

Hey Steve,

Dude, june 21 is the day i see the doctor who will hopefully give me the green flag. I am so tired of the gym. Hey who is Denise? I am glad to here your running on a regualar basis. sounds like your getting better. I hope to joing the club soon.

Percy Cerutty

Great people and great athletes realize early in their lives their destiny, and accept it. Even if they do not consciously realize the how, the where, the what.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy slow run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From wildbull on Mon, Jun 19, 2006 at 12:08:02

all right dessert runner! what the deal. glad to see your getting a mile or two in these days. I see the the doctor this week. hopefully i can start to get my sorry sack of slack moving. i am tired of being a well rounded individual. does not look like the club has been getting together much. latley. hopefuly we can start meeting again on a regular basis. did you check clydes time at the summer games. WOW?

From wildbull on Fri, Jun 23, 2006 at 10:27:48

Hi Steve, you mover, shaker, I showed up at the park all dressed up and no one to run with. Luckly David Holt showed and did a charity run with me. His good deed for the day. We ran 6. I ran the jeff galloway method. Run a couple of miles then walk a few minutes. I am way out of running shape. I thought my cross training would help keep me in shape :(:(. what time saturday are we meeting 6 am? see ya soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

slow easy, had stomach problems due to eating too late that night before. It was great to get out and train with the guys again.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Nice and Easy. Felt Good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From SuperFly on Mon, Jun 26, 2006 at 14:38:24

Good to see your out to a start this week. So how many miles did you get in on Saturday? Other than the hind end...how did you feel after the run? The knee?

From wildbull on Mon, Jun 26, 2006 at 15:43:11

Good to see you got away from one life to live. You must have taped it!!! What is happening with Luke on general hospital?

From SuperFly on Tue, Jun 27, 2006 at 08:11:19

LOL!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

First 1.5 went easy. Second half did 2, 2 min pick-ups.

Felt good, the air quality due to the fires was messing me up during my pick-ups.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From d-enz on Tue, Jun 27, 2006 at 11:44:25

We've got quite a bit of smoke over here in La Verkin also. Looks like your off to a good start this week training wise. I'm home from work for a few hours so I think I'm either going to get on the treadmill or go out for a few miles, since I didn't get up this morning like I was planning.

From wildbull on Tue, Jun 27, 2006 at 14:34:52

good job. does your wife know about your 2,2 min pick ups? hope they where at least good looking and were woman this time? I was in cedar today. the air there is just as bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Ran in the mid-day heat.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran with Bill, Dustin, and Clyde. I felt pretty good, a little hot even at 8pm but good to get out and run with the guys.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

had a good run with Dustin and Bill. Ran slow most the way but pushed it pretty hard for about 2 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Morning run 3.5 Nice Slow Run.

Evening 3.5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From WILDBULL on Mon, Jul 03, 2006 at 14:39:31

Hi Steve,

I am hoping to run everyday this week. I will see how i feel. I am going to try 6 tonight. you have a great 4th also. I think your running smart. slowley building your base.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.002.000.004.00

Went the first and last mile easy but pushed the middle two pretty hards.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

I had physical therapy in the morning. My Knee is still "snapping", but not hurting. I'm also pretty sensitive on the top of my femur where my hamstring comes across. I'm planning on getting a deep tissue message the beginning of next week. Hopefully that will loosen me up a little more than I've been able to do just stretching.

The run with the club tonight was pretty intense, at least for me. About 3 miles into the run I was behind Clyde and Dustin and Clyde just kept increasing the speed. By the time we were going down River Rd. my legs just we're able to turn over fast enough to keep the pace. When I got down to the Virgin River Bridge my lungs were burning like mad. When I got back to the park I think I was about 2 min behind Dustin and Clyde. I have some serious work to do.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From SuperFly on Fri, Jul 07, 2006 at 14:48:33

Steve I thought you ran really strong last night- with as much time off as you've had you are in pretty good shape.

Keep it up and before long I'll be using the harness on you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Slow, not much else to say. Just Slow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Bill, Dustin and Clyde came up to our place in Central, UT this morning for our group run. It was nice being able to sleep an extra hour on a Sat. until 6:50am.

The run was pretty fun, we did loose the trail for about 1 1/2 miles towards the beginning of the run so it slowed us down a little. We basically did a loop around Central and Baker Lake. Probably Climbed about 500 ft. the first 3 miles and spent the next 6 coming down. Then got on RT 18 3 miles down from the start of the St. George Marathon and ran back towards the Starting line and back to my house.

I started having some issues around the Baker Dam. My legs, lungs seemed to be working just fine, I wasn't hurting at all I just had a complete system shut down. I probably was a little dehydrated and just not used to be out running as long as we were. The humidity was also very high to it raining the day before. So I had been sweating like a mad man. Anyways, I pretty much got dropped by everyone once we hit RT 18 for the last 3 miles.

By the time we stopped I was light-headed and not doing too well. I haven't felt like this during a training run - ever.

I think my problem basically boils down to my training. I'm just not where I should be and I pushed it a little too much.

When we got done everyone, including me said it was between 12-13 miles. So I mapped it out on Google Earth and got only 11. If you guys get a distance different than that let me know. It sure in the heck felt more than 11.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From d-enz on Sat, Jul 08, 2006 at 17:07:23

Good Job on the run Steve. Hopefully you have recovered by now, I think more than anything you were probably a little dehydrated and your body hasn't been used to going that long of distance at one time for the past few months. I think the run was probably around 12 or 12.5. Judging by the overall time if it was 12 we would have been averaging 8:20 mile pace and if it was 12.5 it would have been 8:00 flat mile pace. I did stop my watch some mainly when we were doing our cross country adventure. I was telling Sunny about the run and she said she has been on a 4-wheeler up by that place with the natural water swimming pool, she said that road/trail goes all the way over to Pine Valley, so I'm excited to check it out sometime, plus I'm going to take the boys sometime down to that stream and those little fishing holes.

From d-enz on Sat, Jul 08, 2006 at 19:11:43

Like Clyde posted on his blog Steve does cook up some mean French Toast. I should have stayed for seconds as it turned out got down to St. George and they cancelled the sod project until next Thursday.

From Steve Hooper on Mon, Jul 10, 2006 at 13:37:26

Yea, I was thinking it had to be closer to 12.5 or 13. I always have a difficult time telling distances if I haven't been consistently running those miles. It's too bad you didn't end up laying the sod you could have driven up with Clyde and Bill. Just send you boss the gas Bill for the change of plans!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Did 5 this morning. I still feel a little depleted from the Sat. run. Just ran slow.

3 miles this evening. Slow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Tue, Jul 11, 2006 at 11:53:23

good job on the miles. does not matter that they are slow. just need to increase your base to get your endurance up.

From Sasha Pachev on Tue, Jul 11, 2006 at 21:53:23

8 a day might be a bit too much after the injury. You should probably stick to 5 a day for a month to let your body regain the balance before starting to push it further.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.000.006.00

Good run. Really hot @ 4pm. Pushed the 4th mile pretty hard. Felt a little like I was running in place, kind of like one of those bad dreams.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.001.250.008.25

Ran 8.25 with Dustin and Bill. I got burned by Dustin pretty hard at the end of the run. I'm pretty tight. I'm planning on spending some time stretching.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From wildbull on Thu, Jul 13, 2006 at 16:49:12

forcast calls for Hot, Hot and more Hot. do you have any left over french toast? just in case i faint.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Just didn't get out. Still Pretty Tight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Slow long run. Felt pretty depleated. Bill and I ran out over the T-Bone trail and tried to find the loop that CLyde runs. We ended up turning around and coming back the way we came. When I looked on Google Earth I found out we turned around 100M shy of where we should have caught his trail. Oh, well. Over all it was a pretty good run, but I felt pretty tired after and dehydrated.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From d-enz on Sat, Jul 15, 2006 at 17:16:41

Hey Steve, good job on getting the long run in, I'm sure the longer runs will start getting easier before too long. The race went pretty good, I think both Clyde and I were happy with our times. I still need to push it a little more to get up there with Clyde, but overall it was a good race. We talked to a few guys after the race about the club. Steve Olsen would like to talk to you a little more about the club and his involvement at the Summit Athletic Club. Well, have a good rest of the weekend.

From Steve Hooper on Mon, Jul 17, 2006 at 09:21:31

Thanks De-enz. I hope they get easier soon.

That's great great you guys were able to talk to a few guys about coming and running with us. Hopefully they will show.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

Morning 5 Mile Run. Felt good and picked it up for about a mile. I couldn't believe how warm it was at 8:15am.

Yesterday I think the temp got up to 115 F. in St. George.

Evening Run 5 Miles. Easy run picked it up pretty fast for about a mile on the way back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From SuperFly on Mon, Jul 17, 2006 at 10:42:47

Steve it looks like you and Bill had a good run this weekend.

Isn't this weather insane! I really don't know how I'm going to get my miles in when its still 100 at 9 or 10pm.

Have you ever had any issues with PF in you feet? I feel like the left arch of my foot is hurt pretty bad. What are some ways to help it heal?

Hopeufully Dustin and I recruited some more guys to come out and run. Logan said he would come on Thursday.

From steve on Mon, Jul 17, 2006 at 13:19:06

Superfly,

I have had some PF problems in the past and I know Bill has as well.

What helped me was getting stability inserts like supperfeet, icing, anti-inflammatory, and messaging my foot with a golf ball on the floor.

Really be careful with this injury, it can go on and on and become chronic if you're not careful.

Hopefully those guys will start showing. The more the better.

From bill on Mon, Jul 17, 2006 at 21:53:28

hey Steve,

I think your pretty lucky to be living in the hills right now. your at least 10 degrese cooler up there. no i did not make an appointment with the doctor. i decided just to lay of the crunches for a while and se what happens.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.500.009.50

Morning Run 4.5 - Easy start, picked it up a little towards the end.

Evening Run. 12 Min Warm-up.

Pick-ups:

- 5 min, uphill felt pretty tired by the end of 5 min.

- 4.5 min, was supposed to be 5 min. but I could see my watch because it was too dark. It was all down hill and I felt like I was zooming.

3.5 min, Got a little tire towards the end and my throat felt all dryed out because of the smoke in the air for fires on the other side of the Mountian.

Overall I was really happy with the workout.

Total miles for my evening run was 5.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Tue, Jul 18, 2006 at 15:13:16

picked what up toward the end? a quarter?, dime?,

your lunch?

I like how your getting your base miles up. if you build it! your speed will come!!! see ya soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Morning Run 5 Miles.

Evening Run 5 miles. Easy slow run. I'm starting to feel the affects of picking-up my miles so quickly. Today I was pretty tired.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From SuperFly on Wed, Jul 19, 2006 at 13:36:47

Good job getting out every day and getting some miles in. I better enjoy it now while your out of shape because you'll be kicking my butt soon enough.

How about the rain cooling things off a little.

Hopefully you got some up there.

From steve on Wed, Jul 19, 2006 at 14:34:54

Thanks Clyde. I don't know if I'll be kicking anyones butt anytime soon. After seen how well you and Dustin are doing, it's going to take some time to even be close to you guys during a race.

Now if I use a dart-gun and take you guys out during a race, that might work.

From d-enz on Wed, Jul 19, 2006 at 22:38:27

Good job on the miles so far this week, I'm a little behind all you guys as far as miles this week. Still feeling some soreness in my legs, I probably won't hit 60 miles this week, but should be ready after this week to have some higher mileage weeks during August. Won't be long and I will be back in school.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Got out this morning and ran 2 just to get out. Looking forward to the club run tonight.

I basically got worked on the club run. We went about 10.5 and gained about 700 ft in elev. I've been so tired this week due to the increase of miles I just couldn't seem to get up and go at all during the run. Overall it was a good run and felt pushed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Wanted to get two run in today, but didn't work out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Went with the guys on a trail run up the Pine Valley Mt. range. I think we gained almost 2000 ft in 6 miles. It was nice to run in cooler temps. It's just too bad we had to go to almost 9000ft to be cooler. I felt pretty good at the end of the run and wasn't too tight in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From SuperFly on Tue, Jul 25, 2006 at 11:47:09

Good job on the run!

Your comming right along with your training. You hung in there pretty good thursday night and then did a good job on saturday morning. Both those runs were not what you'd call easy. If you hold your mileage for the next week or two you'll be ready for some kind of race to see where your at. I'll bet your in a lot better shape than you think you are.

From Bill on Tue, Jul 25, 2006 at 13:52:49

Steve, that was a cool run! I was sucking air the entire trip. i got kind of proud on the return trip however, and great was the fall there of. what a downer!!! I sure have a weird way of getting my daily alotment of trace minerals.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Up 6 miles from Central to Pine Valley on the road. It wasn't an easy run but, over all felt good. I'll probably be a little stiff in the morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From SuperFly on Wed, Jul 26, 2006 at 09:47:39

Great miles! Keep up the good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 mile morning run. I was surprised that I wasn't too tight this morning from the increase in miles. However, I wouldn't say I was moving that fast. I also spent about 1 hour stretching.

Skipped evening run due to being too tired.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From SuperFly on Wed, Jul 26, 2006 at 11:37:03

The smoke isn' too bad- I really havent look outside today. I didn't even see it at 5ish today on my morning run.

I may have a cool run for us on Thursday. Cool becasue its all by the river, most of it. I've got to go explore and find out the details.

From BILL on Wed, Jul 26, 2006 at 12:33:46

Steve, it is cool to see that we are making progress in overcoming our injuries. are you going for 60 this week?

From BILL on Wed, Jul 26, 2006 at 13:00:16

look at the times. wow. I would not of even made the top 50 http://deseretnews.com/dn/view/0,1249,640197365,00.html

From steve on Wed, Jul 26, 2006 at 13:33:57

Bill,

Those are some pretty fast 10k times. It's amazing how much competition is up in SLC. I wonder what that course is like?

I'm hoping to get in around 70 miles for the week.

From SuperFly on Wed, Jul 26, 2006 at 13:48:18

70 mftw-Just don't try and swollow the whole apple in one bite. How far do you guys want to go on Saturday?

From steve on Thu, Jul 27, 2006 at 13:10:27

Clyde,

I was thinking about going 15+ on Sat. It all depends on how I feel the day of.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.001.000.0014.50

Feeling a better this morning. Did an easy 5 around 10am and it was already pretty hot. My legs felt fine just flat.

Looking forward to the group run with the guys this evening.

Evening run with Bill and Clyde was so hot out. It must have still been 100+. I Google Earthed the loop and it was 9.5 on the nose. Felt pretty good, did about a 1mile pick-up with Clyde. He pulled about 50M in front of me by the end. I can tell my strength and endurance is starting to increase. Overall I felt good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From d-enz on Thu, Jul 27, 2006 at 15:37:07

looks like the training is going pretty good for you this week. We are heading up to Provo in a few minutes then out to Colorado tomorrow. Maybe I'll try to meet up with Sasha.

From bill on Fri, Jul 28, 2006 at 11:00:34

Steve, thanks for towing me back to the park. your looking real strong. you earned alot of bonus points last night with all the cars honking.

From SuperFly on Fri, Jul 28, 2006 at 12:35:48

I'll look for you guys at my place @6:30.

As to your question about my miles for one day. I did a 20 miler about 3 weeks ago. I just had Mik'L drive me 20 miles away from our house up the STG Marathon road- then I ran home.

If you have any questions about tomorrow call.

See ya then.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

GELLO! That's the new name for my legs. I felt awful this afternoon. It's amazing how I can go from feeling great yesterday to feeling awful today. I'm probably not going to get in another run today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Ran from Pine Valley Park Entrance down the Pine Valley Hwy to RT 18, took a left and went down to Veyo, up over the Veyo Hill.

Felt Pretty good. Took it slow in the beginning and picked it up a little at the end. I was pretty happy with the run. I know I'm going to be feeling it in the morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Superfly on Sun, Jul 30, 2006 at 18:41:03

Wow. Good run today! Thats a good week also. Your improving soo fast.

From Bill on Sun, Jul 30, 2006 at 21:04:34

Holy molly. 18 miles. It must of been warm. are you going to run the hobble creek? I probably should just to get a half in before the marathon.

From SuperFly on Mon, Jul 31, 2006 at 12:37:59

Steve,

I was going to do 80 or so this week and next. I may go 90 one of those depending on how I feel. This weekend would be a good long run time. I think the Leeds run sounds good and we can do 20 or 18 depending on what you guys want to do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Went out early this morning up in Ogden. Ended up get dumped on by a massive rain storm about half way through. I seriously thought I was going to float away. I could have sworn I saw Pres. Hinkley building an Ark.

Slow, Easy Run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Tue, Aug 01, 2006 at 13:12:30

way to get out and soak up the rain. probably feels nice to run in the cool air.

From SuperFly on Tue, Aug 01, 2006 at 13:20:20

Sounds refeashing. Good miles while on the road.

From Superfly on Wed, Aug 02, 2006 at 14:10:16

So I read your blog yesterday about the rain and stuff. I thought-oh nice- Steve got to run in a pretty good rain storm. Then I went home and watched the news and saw the crazy weather up there. Trees falling over, roofs ripped off buildings, flash floods...

You wern't kidding. It was nice here 10 or so degrees cooler than it has been.

From steve on Wed, Aug 02, 2006 at 14:36:12

Yep, it was wet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Went out 8 miles this morning. My Legs felt great but, I was having some issues with hydration and fuel. Ok Run.

Ran 8 again this evening. Up 4 miles to pine valley and back. Felt really good. This afternoon I went and got a massage. Mostly had my hip flexors worked on, huge improvement.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Superfly on Thu, Aug 03, 2006 at 08:14:20

Good day! Hope to see ya tonight with the club. I'd like to do 8-10 tonight. Then as close to 20 as I can on Saturday. Hopefully everyone will be up for it.

From Bill on Thu, Aug 03, 2006 at 09:13:32

you rock. 16 miles. I registered for the half at hobble creek. I figure it will be a good tune up for st. george.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran with Bill and Clyde, felt pretty good had some stomach issues.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.005.000.0020.00

Ran with Dustin, Bill and Clyde from Leeds down to Clyde's house in St. George. It took me a little while to get going, we had a few good hills in the beginning of the run, but after about the first 7 miles it was mostly down hill. With about 5 miles left we picked up the pace. I was feeling pretty good until we stopped for water and I just had a hard time getting in the groove again due to my hips and hams. Overall I was pretty happy about the run

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.001.000.0012.50

Went out 8 for morning run. Felt good, a little slow from the 20 on Sat.

Set-out to run another 8 this evening but my knee started to bug me so I turned around early. I think It has something to do with my shoes. I've been rotating the pair that I think contributed to my origanal knee injury. I guess they are just going retire as to work shoes. I really can't train in something that doesn't have support. Total Miles for Evening - 4.5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Mon, Aug 07, 2006 at 10:21:47

8 miles in the morning. good job. Did you see any more turkeys? We need to rcruit a few more for the club!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0014.000.000.0014.00

Pushed it pretty hard tonight from the house down to Veyo and back up. Felt good going down of course but started getting slower and slower on the way back.

When I got home I spent 20 min icing my legs with my ice packs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Superfly on Wed, Aug 09, 2006 at 08:21:57

Way to get in some miles without doing a morning run. Thanks for comming and doing that stuff with me. I'm pumped about the new stuff. I hope it all works out for everyone.

From Bill on Wed, Aug 09, 2006 at 08:32:46

Holy miles. 14. don't forget to ice your head. with your ego it just might burst. just kidding man. your looking strong. I like the uniforms. do they have them in hot pink!!!

From Superfly on Wed, Aug 09, 2006 at 09:24:59

Steve I was going to give you this link- its the one I told you about on the run on Saturday. You'll have to play with it and see if you can figure it out. Just zoom into a location and then start going from point to point.

http://www.gmap-pedometer.com/

From steve on Thu, Aug 10, 2006 at 09:11:38

Hey Clyde, thanks for the link to the site above. It's great the way it shows the Elv changes and I love that you can save the different running loops. If you happen to have any saved loops email them to me and I'll link to them on the website.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Went 2 in the morning with one of the young men in he ward.

Didn't get back out during the day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.002.000.0016.00

Went an easy 7 this morning. I still seem to be tired from my Tues. 14

Did 9 in the evening with Clyde and Burce. Nice easy pace and pushed it at the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Ran with Dustin, Bill and Clyde. Nice big loop from Chuckawalla to Santa Clara over to Brookside into Green Valley and around the Black Hill. I ended up stopping early a little after Hurst and hitching a ride with Bill, who did 10 for the day due to a messed-up calf.

I came home a Google Earthed the distance and came-up with 15

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.003.000.0012.50

Morning 5 miler. Felt good, just took it easy.

Clyde and I met-up in the evening to do 800's. We started with a 2 mile warm-up and did 6 intervals. I kept going back and forth in my mind with only doing 4 or do all 6. Here's the break-down:

1. 1:15/2:32

2. 1.20/2.43

3. 1.22/2.41

4. 1.26/2.36

5. 1.26/3.05

6. 1.25/3.03

If felt nice to get out on the track again, it was also nice to have Clyde pushing, I mean pulling me through the workout.

However, really felt my legs were not working right. They kept "catching" and I felt that my stride wasn't extreamly fluid. By the time we got the 4 interval I told myself it was going to be the last one and I pushed it pretty hard. The last two Intervals I still did for time but I wasn't killing myself like I did on the first 4. However, I don't think I could have even if I tried.

Overall I thought I was a great work-out and I'm looking forward to keeping it up and hopefully I'll see an improvement.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Mon, Aug 14, 2006 at 11:50:38

Hey Steve. good job getting out this morning. I got up, got dressed. and just was not able to get my self out the door. I really worked on the calf this weekend. it feels alittle better. It is still a little sore.

From Bill on Tue, Aug 15, 2006 at 10:21:34

glad to see your getting some speed work in. howdid the 800 feel

From d-enz on Tue, Aug 15, 2006 at 11:52:28

Hey Steve

Good job on the speedwork, I struggled with mine yesterday, I told Clyde to let me know next time you guys get together I might be able to come over. It helps a lot being able to run with someone on those types of workouts.

From Superfly on Tue, Aug 15, 2006 at 12:02:32

Good job last night. Really good for your first speed workout of the year. How are you feeling today? Did ya get up and run? Mik'L got the shorts in the mail today... She didn't seem to pumped about them. So we will have to go take a look and if they will not work we'll have to look for something else.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Had a nice 8 mile run 4 miles up towards pine valley and back to the house.

I had an evening massage which really seems to be helping my hip flexor issues.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.000.0011.00

Ran with Clyde, Dustin, Bill and Bruce. Went from Worthen Park to the Confluence Trailhead, over the river to Bingham Rd, Up to Bloomington Hills, through Bloomington Hills, Back to the Confluence Trail then back to the park.

Overall I felt really good. We all started picking up the pace toward the end. I can tell everyone is really starting to get stronger.

Good Run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy this morning.

5 miles evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From d-enz on Fri, Aug 18, 2006 at 15:42:23

I read your post on Clyde's page, congrats on the weight loss. It feels great once the pounds start coming off, my problem is the fact I really enjoy eating also.

From Bill on Tue, Aug 22, 2006 at 13:29:51

great work. soon you will look like a bag of bones. Looking forward to saturday. should be fun. see you Thursday.

From Sasha Pachev on Tue, Aug 22, 2006 at 17:08:27

Dustin - the solution then is to learn to enjoy the miles as much as you enjoy the eating.

From Sasha Pachev on Fri, Aug 25, 2006 at 12:21:11

Steve - time to update the blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran with Dustin and Clyde around Sand Hallow Reservoir. Didn't Feel very good toward the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

Ran the Hobble Creek Half marathon with Bill, Dustin, Clyde and Steve. I really had no idea what to expect in the race. I thought I would run a little below 1:20, but didn't want to set too many expectations.

For about the first 3 miles I had a difficult time with my leg turn over, I felt like my legs were "catching". It might of had something to do with not being warmed up enough and running 5:30's down the canyon.

Anyways, I ran the first six between 5:30 - 5:50 mile pace. After that I'm not sure what my pace was becuase I lost the guy that was giving me my splits (I forgot my watch). So the last half after getting out of the canyon I significantly slowed down.

Overall I was happy with my time of 1:17:58, I still don't feel like I'm running even close to my potential. It's good to see the other guys impoving as well, even Bill with a messed-up calf and stomach pulled a PR!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.001.000.009.00

Ran from the house to Dammeron Valley.

I'm feeling a little messed-up from Sat.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From d-enz on Tue, Aug 29, 2006 at 22:34:13

Steve,

I have still been feeling some stiffness in the legs, also my lower stomach/upper groin area has been hurting a little. Hopefully within another few days I will be feeling back to normal. Once again good race on Saturday.

From Bill on Wed, Aug 30, 2006 at 08:55:07

I think you ran an amazing race saturday. I was impressed how fast you went out and you kept up the pace. I think we will be peaking for st.george. I had to crawl home Saturday after the race.

From Superfly on Wed, Aug 30, 2006 at 09:01:08

Good to see something on this blog!

I also feel like a hash brown....

From Bill on Thu, Aug 31, 2006 at 12:09:47

there is a race this weekend. peach days 12 k. it is not really a race. you pick guess your time that you think your finish and you get an award. top 15 people get something. i will bring the form tonight. I was thinking we may want to run 20 saturday?

From Sasha Pachev on Thu, Aug 31, 2006 at 13:34:40

That would be a tough race if the course is not certified or at least properly measured. The way to win it is to find out exactly how the course goes, then run it enough times to develop a feel for a certain pace.

From Superfly on Mon, Sep 11, 2006 at 10:12:25

WHERE ARE YOU?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Did about 8.5-9 miles this morning. Felt really good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Mon, Sep 11, 2006 at 11:45:34

glad to hear your feeling REALLY good! I am glad your move went well. way to get out. where did you run?

From Dustin on Mon, Sep 11, 2006 at 13:21:02

Hey Steve

Sorry I missed the run Saturday and the move, let me know how I can help you out if you still need anything.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.001.000.0013.00

9 mile morning run

4 miles evening

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Dustin on Tue, Sep 12, 2006 at 11:21:36

Good miles for the week already. I'm still recovering from the blisters, I have been using those bandaids you mentioned they were the same ones I used around the time of Boston. It is hard not being able to run, but hopefully this won't affect my performance too much.

From Bill on Tue, Sep 12, 2006 at 16:12:11

In the world of Burgers, I would say that you’re a $6 dollar Burger! Super job with the miles. I sent in my Santa Clara Swiss days form today. It is on September 23. Here is the link. http://www.santaclaracityutah.com/ If you want fries with that burger you need to do another 5 miles.

From Superfly on Thu, Sep 14, 2006 at 11:11:34

Can I get some fries with that shake, shake bootie.

Steve I was just looking over this little press packet hand book that John B. gave me when I went in to talk to him and there is a nice picture of you in there finishing the marathon last year. Did you really wear those big long black shorts for the marathon last year? I'll try and remember to bring it tonight with your shorts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.000.009.00

Great run with the Dustin, Bill and Clyde. We ran around the Black Hill from Worthen Park. We picked up the pace about half was through. Overall, I felt pretty good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.002.000.000.0017.00

Pretty Good Run with the guys from Chuckawalla over the the "Green Valley Loop" and back. Nice Road / Trail Combo run with some sweet hill action. I think it was about 17 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

Quick 2.5 morning run in the desert reserve.

Night Run from house over to Green Valley, around the Black Hill, up Main to 700 S., over to River Rd., up to the BLVD., down to the Diagonal and back to the house. When I Google Earthed the look when I got home it's right about at 14 miles. I really didn't enjoy the run too much. Night runs by myself are pretty lonely.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Dustin on Tue, Sep 19, 2006 at 08:51:36

Hey Steve, nice run yesterday. I'm not going to be around Thursday night, but what are your plans for Saturday? I know Clyde is going to be out of town and Bill is thinking about doing the Swiss Days 5K, I have also been thinking of doing the race, but would also like to get in some more miles, sometime I would like to go run a few miles on the marathon course, let me know sometime this week what your plans are.

From Superfly on Tue, Sep 19, 2006 at 09:04:23

Good run Steve. Way to get out and get some healthy miles in early in the week.

From Bill on Tue, Sep 19, 2006 at 09:37:43

Dude, I am very impressed! I was lazy and only did 9. I am trying to go drug free this week. will it last? Can I be drug free? if you want to hook up tonight let me know. I was thinking about running around 8-10.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.000.009.00

Went out late tonight and went 9. I was a zooming machine. Watch-Out Jose, your not passing me if you show up late!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Superfly on Thu, Sep 21, 2006 at 09:34:28

Steve good job getting out. Hope things are going good with the store and stuff.

I'll miss you guys this week as we are taking off for Moab around noon today.

Finish the week like a champ.

From Bill on Thu, Sep 21, 2006 at 10:17:22

Careful on those night runs. You might trip on a turtle!!! The store looks like Hurricane Katrina was resurrected? Hope things are going well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I have been really bad at entering my blog lately. We have had so much that has been going on between trying to get our house ready for the closing and starting up The St. George Running Center. I've decided not to go back and guess on my runs and just try to be more diligent at posting. This morning I went out and did a really easy 5 out on the desert reserve. Yesterday morning I went and had a massage to try to loosen up my hips a little and last night I went out on a light run. I'm really excited about the marathon. I think I'm going to spend some time tonight after the club workout planning my stratagy for the marathon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From BILL on Thu, Oct 05, 2006 at 09:30:26

Steve,

the store is looking better all the time. I got a peak at every ones bib number for the marathon. I will let you know tonight.

From Dustin Ence on Thu, Oct 05, 2006 at 10:42:54

Good to see you back on the blog! Did you get some new wheels (shoes) for the marathon? I'm planning on meeting you guys at the park tonight, might be a few minutes late. I'm like you would like to make a game plan for the marathon. I think Clyde and Holt are thinking about going out around 1:18 and then seeing what they have left for the second half. I'm just wondering if I'm in that good of shape. I know I'm a lot stronger and faster than I was in Boston, but I don't know if I should start that fast. Any ideas?

From Bill on Thu, Oct 05, 2006 at 14:13:16

for an internet guy your sure lack the skills to blog:):)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0026.200.000.0028.20

What a crazy race. Here's a quick recap of my 2006 St. George Marathon. I'll finish up the rest when I have more time.

1. 6:25 - started with Bill and Dustin.

2. 6:35 - Decided to hang back a little from Bill and Dustin and try to conserve.

3. 6:35 - Hooked-up with Joe Peterson of St. George. He said he was planning on hitting the half in 1:26.

4. 6:21 - Just cruising along into Brookside.

5. 6:23

6. 6:07 - Still running with Joe Peterson down into Veyo. I could still see Bill but had lost sight of Dustin by this point

7. 6:42 - Tried to conserve going up the Veyo hill. I noticed that I was starting to gain on Bill and ended up passing him in the middle of the hill.

I could tell something wasn't right with him.

8. 6:42 - Kept "drafting" and hanging on to other people over the crest of the hill. Started to stomach issues and felt like I might need to stop for a pit stop.

9. 7:08 - Tried to ignore the stomach and still feeling like I was recovering from Veyo hill.

10. 6:42 - Started Feeling Good again thought I had my stomach under control through Dammeron Valley

11. 8:00 - My Stomach started acting up again and couldn't settle it down. So I made a visit to the water stop Bathroom and did my #2 business.

12. 6:30 - Started feeling much better after the bathroom stop. I realized that I was off a little from where I wanted to be for the half by about 1-1:30 min. tried to make-up for some lost time.

13. 6:30 - Came across the 1/2 at about 1:26. I was hoping Bill would catch-up so we could run together. Looked over my shoulder to see where he was but couldn't find him.

14. 6:20 - Decided it was time to start kicking it into gear for the last half. I was feeling really good.

15. 6:02 - Really started feeling energized and excited for getting the time I wanted. Passing a ton of people.

16. 6:02 - Going past Snow Canyon gave a little more of a boost with all the people clapping. I continued to pass people.

17. 6:01 - Started to feel a little tightness in my calves. Didn't think too much about it. Still feeling really good and thinking I was really going to pull off my time. I was anxious to get past Winchester so I didn't have to think about anymore hills.

18. 6:02 - Calves became a little more tight and I started to get a little concerned. So I cut back a notch while running up the Winchester/ Ledges hill.

By the time I got to the top and at mile marker 19 I needed to stop and stretch.

I was pretty upset at the time about my situation.

Something must have happened to my watch after 19 because I don't have any split times. It doesn't really matter because you can just assume the splits were between 8-12 min miles. I cramped pretty hard about 19.5 and never fully recovered.

After getting into St. George and turning on the diagonal I heard Clyde on the radio while passing Fab. Freddies. He was talking about his time at Boston and how he really wanted to improve. It was pretty exciting to hear. I then started wondering where Bill was. I was surprised he hadn't passed me yet and assumed something must have happened. By the time I reached 300 West he caught up to me and we ran together down 300 W. I tried keep the speed but my legs just kept cramping. I really wanted to cross the line with him and felt pretty disappointed I wasn't able to hold on.

Overall I wasn't too happy about my race. I think the only thing I could have done differently was train better and possibly not drop my mile splits as much as I did after the first 1/2. If I would have held back and maintained 6:30 pace I might not have cramped like I did.

I just felt so good and really wanted to utilize the downhill and make-up time from my slow first half and my bathroom stop.

I'm really anxious to get recovered, start my training cycle again and set some new goals for the end of 2006 and 2007.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Dustin Ence on Mon, Oct 09, 2006 at 10:32:02

Good job Saturday Steve. I know you weren't as pleased as you would have liked to be, but hey lets keep training and tackle some more of the upcoming races. I'm still thinking I would like to go out and maybe do Boston again if I can save up some money. Hope your recovery goes good, I'll probably catch up with you guys sometime next week for a run.

From Superfly on Mon, Oct 09, 2006 at 11:57:39

Steve,

How are you feeling? I'm pretty sore. Limping around like a 90 year old. I really pounded the quads on some of that downhill.

Good job on the race. It was more just a training run for you- I know there is some good race in your future. You've got to get back the St. George running club PR Belt. Do you want a shot at the title?

See ya on Thursday.

I'm still laughing at your words to Jose as he passed you-

"start late" lol...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Recovery Day!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Did an easy 5 mile run in the Desert Reserve this morning. Felt good to get out and get the legs moving. I'm still a little sore in the calves and hips.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Tue, Oct 10, 2006 at 22:47:45

Steve, We lived to run another day. at least you don't have to go to idaho this year! so smile:):) I need to start running a little smarter and take care of the details better. like diet and training.

From Bill on Thu, Oct 12, 2006 at 12:02:06

Steve

Is the club hooking up at 6 pm now as posted on the web site. I don't remember you saying anything about it. how are you feeling? I am feeling like an old man.

From Sasha Pachev on Thu, Oct 12, 2006 at 12:56:30

Any training since then?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Didn't get a morning or evening run in today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

went out for an easy three this morning. Feeling great. Calves still a little tight.

I plan on running with the group tonight at 6pm.

Went out another 4 with Bill and Dave. We went from Worthen park out around Dixie College and back to the park. Just took it easy and talked about Sat's race - what we could have done different, how we felt, etc.

Kendra and Mik'l also came and ran for 20 min. I'm so excited for them getting out and running together. Kendra said they are thinking about running the Painter's 5k in Jan.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Superfly on Thu, Oct 12, 2006 at 16:37:21

Steve:

Is Kendra still planning to come tonight? This is Mik'L. Clyde went fishing for the weekend so he won't be there tonight, but I am still planning to come run with Kendra. Give me a call if she isn't coming.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Ran my Desert Reserve loop from the house. I love that loop, it's so peaceful and quite out there in the mornings. I felt pretty good. However, with about .75 of a mile left I started getting my patent knee pain. I should have spent a little time stretching out before I took off. I also was pushing it a little for about 2 miles before the pain came on. I just slowed down and took it easy back to the house.

Looking forward to the run tomorrow at 7 with the guys.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Fri, Oct 13, 2006 at 10:24:09

Dude, keep up the turtle watch. good run last night.

From steve hooper on Fri, Oct 13, 2006 at 10:29:04

If I find a turtle I'm bringing him/her home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Started out for an 8 miler and started having problems with my right calf and decided to turn around.

Spent the night stretching and massaging my calf and legs. My IT bands were pretty tight as well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Went out this morning on a nice easy/ 5 mile slow run. I wanted to make sure my calf was ok. Luckly I didn't have any problems. I'm hoping to get out again tonight. Went out for another 3 tonight. It was nice getting out and blowing off some steam. Calf felt great, no problems. Today during my runs I was thinking about goal setting for the upcoming months. The guys in the club have been talking about running the Valley Of Fire Marathon and for some dumb reason I'm thinking it might be fun. The elevation chart gives me a nose bleeds just looking at it, but it will be good having that a goal close by to stay focused and work toward. Work on the St. George Running Center is progressing well and we're excited to get it stocked and opened up soon. And of course I'm excited about getting some sweet gear.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From BILL on Wed, Oct 18, 2006 at 13:25:16

your alive? you live? or is this an imposter? identity theft is a crime. show your bald head! so i can verify!

From Sasha Pachev on Thu, Oct 19, 2006 at 09:51:28

Good work! Congratulations on converting Kendra to the true Fast Running Blog religion!

From BILL on Thu, Oct 19, 2006 at 13:52:26

Steve,

I looked at your comments to Clyde. I have a number for local therapist? your one sick man:):)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Didn't get out this morning.

Wasn't able to run with the club this evening because Kendra went out with here Mother tonight. I ended up getting in an easy 5 or so in the Reserve before she left.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Went out with the club and ran the T-Bone trail extended past the water tower, down to Middleton and back to Chuckawalla.

About 6.5 miles into the run I my knee started hurting and I had to stop, stretch and walk back to the road. Clyde found me walking/jogging on the road about 1.5 miles from Chuckawalla Trail head.

I Google-Earthed the route and found that I had run about 7 miles before I cut off and head back. I looked like I walk/jogged about 3.5 miles to where Clyde picked me up on the road. So I guess I'll must call the run 8 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

Went out for a morning run. Felt Pretty good. Spent about 45 min. stretching last night and some more time this morning before I went out. I just wanted to make sure my knee didn't start acting-up. However, about 3.5 miles into the run it started to tighten up on me. So, I stopped and stretched for a while and it seemed to be OK after that.

Pushed the pace on and off. I figure I had about 3 miles at marathon pace 2 easy miles.

I hope to get out and get another run in this evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Superfly on Tue, Oct 24, 2006 at 12:26:33

Good job getting out. I think maybe the best thing for your recovery is just consistant workouts. Try not to miss days and don't push it too hard.

From BILL on Wed, Oct 25, 2006 at 08:50:15

Steve,

I got your message and number. I have backed off this last week. and have just been cross training. calf is feeling better every day. looks like your doing good on being consistant.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.001.2013.40

This morning I went in for a massage but I was about 15 min late so he wasn't able to work on my knee issue as much as I wanted him to. He was able to work on a few issues in my hips, calves and hams. Morning Run 10 miles. Ran from the house over the Desert Reserve to the entrance of Snow Canyon and back to the house on the paved bike path. I felt pretty good until mile 7 and my knee started acting up again. So I had to stop and stretched a few times and even walk a few times the last 3 miles. Came home and spent about 15 min stretching. Evening Run - Hill Repeats - .30 mile hill - Elevation at Start 2829ft, Finish Elev. 3038 - Started with a mile warm-up 1. 1:51 - Started off feeling pretty fast and thinking I was a freak-en animal. After the first .15 the hill incline doubles and by the end of the .30 my lungs were burning like crazy. 2. 1.55 - Confidence was lacking a little after knowing how I felt at the end of the first hill. Knee started acting up coming back down the hill a little stopped and stretched. 3. 1.51 - Started feeling like I had a better grasp on what to expect and tried pushing it a little harder. Had to stretch the knee a little more. 4. 1:50- Went all out and it felt great. jogged back to the house and stretched.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Dustin Ence on Wed, Oct 25, 2006 at 21:39:46

Good workout tonight Steve.

What hill were you doing your repeats on? How is the store coming along? Last night we had our cross country awards night and I told the whole crowd to be sure to stop in the store and purchase some shoes, some apparel and other items for their athletes great ideas for christmas presents! Are we meeting tomorrow night at 6:00 pm?

From Dustin Ence on Wed, Oct 25, 2006 at 21:40:09

Good workout tonight Steve.

What hill were you doing your repeats on? How is the store coming along? Last night we had our cross country awards night and I told the whole crowd to be sure to stop in the store and purchase some shoes, some apparel and other items for their athletes great ideas for christmas presents! Are we meeting tomorrow night at 6:00 pm?

From Steve Hooper on Wed, Oct 25, 2006 at 22:08:00

Thanks Dustin. The hill was the Snow Canyon Pkwy hill behind our house. I started down by the stream and stopped about 100m from the light where you can turn off on the dirt and go to Chuckawalla.

Hey, I really appreciate you tell everyone at the awards ceremony about the store. That helps a ton. Our shoe and apparel orders should start trickling in next week. We're excited about everything slowly falling into place.

I think we're all planning on meeting at 6 pm tomorrow. I saw Bill tonight running from the rec center. I don't think he'll end up running with us due to is calf still acting-up.

From Dave Holt on Thu, Oct 26, 2006 at 09:10:08

your a monster on the hills!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.050.001.200.0014.25

Easy 5 this morning out in the desert reserve.

Ran with the club from the Park to Web Hill then down a single track trail I hadn't been on before to the paved bike trial, across the Virgin River, Santa Clara river and back to the park. Total run was about 9.25 miles.

Cruised the first miles until we hit "THE HILL" and I thought I was going to blow chunks the last 200M of the 1 mile hill. My legs were feeling pretty heavy and my body temp was really heating up. Then took it easy down the the bike path and across the river. We all started picking it up a bit about 100M before we turned on 700S. from Main st. Then from there we basically just chased down Clyde for a little more than a mile.

I'm feeling pretty good. However, even though my weight is dropping I still feel heavy when I run. What if I get down to my goal weight and I still feel the same way? Would that mean I have some psycho-mental weight issue illness?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Dave Holt on Thu, Oct 26, 2006 at 13:34:56

see you tonight

From Superfly on Thu, Oct 26, 2006 at 14:09:38

I'll see you at the park bra!

From BILL on Thu, Oct 26, 2006 at 14:28:33

Hey Steve,

glad to see i am not the only one out in the cold at night. I am hoping i am feeling better by saturday. but i am not going to rush it.

From Dustin Ence on Thu, Oct 26, 2006 at 22:03:02

Good run tonight Steve. You were a lot stronger on the hill compared to the last time we did it, also you were cruising on the way back. I also feel like I'm a heavy runner, even though I have been losing the weight. One goal I have over the winter is to get stronger through my core area. Maybe if I start lifting I will begin to feel like I am carrying around a little muscle compared to the feelings of running with a little fat on my body still.

From Superfly on Fri, Oct 27, 2006 at 09:24:19

Good job on the run last night Steve. You handled the hill good. However, I was suprised to see you at then end. I pushed it pretty good that last mile or so and when I got to the park and looked back to see you guys I was suprised to see that you were the one closest to me. Good job. Hows everything feeling? If you keep running strong like that you'll be looking for a great 2007 race year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran with the Club this morning from the Dixie Center. Went over and around Bloomington and over into Bloomington Hills. Bill and I ended up cutting back by Flying J. Bill wanted to take it easy because of his calf and I was nervous my knee was going to start acting up due to it being cold and not stretching very well before we started the run. Sure enough after Bill and I turned off my knee started tightening up.

I guess we were keeping a 6:50-7:15 pace according to navigator Dave.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.500.009.50

Nice 5 miles this morning in the Desert Reserve. Was able to make a couple phone calls while on my run. I felt pretty efficient.

I'm planning on doing some mile repeats tonight. If anybody is interested let me know.

Ran mile repeats with Clyde at Worthen Park. Small warm-up then started the intervals. I think I should have warmed-up a bit more.

1. 5:21 - Felt pretty good the first 1/2 then going up the hill on the 2nd 1/2 I felt my lungs start to burn. After 1/4 cool down HR was 27 for 10 sec. I didn't start until it was down to 21 so it took a little while. By the time I was down to 21 Clyde was at 16.

2. 5:58 - At 1/4 my trap door was letting loose and I was having a hard time keeping the latch shut. My body just isn't used to being pushed like this. Pretty disappointed. After going to the bathroom and running 1/4 cool down my HR still at 26. Waited a little longer and it only went down to 24, Clyde was at 16. So I told Clyde to go ahead an I'd catch him on the second 1/2.

3. 800M - 2:37 Felt OK, I would of had a hard time pushing that on a mile. Clyde passed me the last 50M. My legs just wouldn't turn over.

Intervals suck, but they serve a great purpose. I'm looking forward to tracking my improvements. Last track season I took my nephew and helped him with some intervals on the same loop at Worthen Park. I would have him do 4 with a 600M cool down, and he would pump out 5:12, 5:15, 5:17, 5:12.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From bill on Mon, Oct 30, 2006 at 09:54:31

what time?

From Dustin on Mon, Oct 30, 2006 at 11:40:33

What time and where are you doing your mile repeats?

From Bill on Mon, Oct 30, 2006 at 16:10:10

cuándo y dónde hombre calvo

From Sasha Pachev on Wed, Nov 01, 2006 at 16:10:24

How did the mile repeats go?

From steve hooper on Wed, Nov 01, 2006 at 17:00:07

not too good. i posted my results above.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.900.000.001.209.10

Ran a 5.5 mile run in the Desert Reserve.

Then ran over to Snow Canyon Pkwy for my hill repeats.

Hill Repeats - .30 mile hill - Elevation at Start 2829ft, Finish Elev. 3038 -

1. 1:44 - Felt like I started off pretty slow and thought I was going slower than last week.

2. 1:45

3. 1:51 - Started to have some good, strong and intense intestinal issues.

4. 1:48 - A little more mentally prepared since it was my last repeat.

Each repeat my heart rate was between 25-27 at the end and I started each repeat except the first at 21. My heart rate dropped down today faster than Tues.

Ran a 1.2 mile "cool down".

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From kendra on Wed, Nov 01, 2006 at 22:30:34

Hey, You did awesome with your intervals tonight. It looks like you improved from last weeks time. Way to go.

Kendra

From Bill on Thu, Nov 02, 2006 at 09:34:45

Hey Steve,

you are awesome. Good job gutting it out on the hills. your a mean machine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.750.0011.00

5 miles in the Reserve this morning.

Just in-case you haven't heard Running Club Tonight is at 5:15 pm due to the time change over the weekend.

Ran with the group tonight. I'm happy to see our women's group slowly growing.

We ran almost 6 miles. 1 mile around the park, up to Skyline Dr., around the trail and back down to the park. Dave and I pushed for the last 3/4 mile and came in before Bill and Clyde, good thing they didn't know we were in front of them.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Dave Holt on Fri, Nov 03, 2006 at 07:37:32

Steve, say it how it is - we trashed them!

673-9882

From Bill on Fri, Nov 03, 2006 at 09:04:00

you guys wasted us! find a gargbage can.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.004.000.0012.20

Easy 5 Miles in the reserve.

I'm planning on running mile repeats at Worthen Park @ 5pm today. Everyone is more than welcome.

Dustin and I ran mile repeats tonight at Worthen Park. We decided to start off between 5:30 - 5:40. I wanted to make sure I didn't crash like I did last week with Clyde.

1 mile warm-up

1. 5:35 - HR at end of 600 cool-down, 21.

2. 5:30 - HR after cool down, 21.

3. 5:25 - My stomach started turning a little the last 200M. HR at cool down 23.

4. 5:17 - Stomach started turning last 400m. Forgot to measure HR.

1 mile cool down at end. Overall I was pleased with my results. I think I ran much smarter this week. I was please that my HR was down significantly from last week as well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From BILL on Mon, Nov 06, 2006 at 13:39:25

Steve,

calfs are okay. doing better.

From Dave Holt on Tue, Nov 07, 2006 at 08:02:11

Your speed work is looking good. Sorry I missed your message. I just took it an easy 6 anyway because of my blisters.

From Bill on Tue, Nov 07, 2006 at 09:26:05

Steve, very impressed. your getting faster all the time. I am not worthy to run in your dust!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

morning run Desert Reserve 5 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.002.000.0015.00

5 miles desert reserve.

10 miles with the club. Dave, Bill and I ran up Webb Hill. Picked-up the pace on the way back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Desert Reserve Morning Run. 5miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.000.007.50

Ran with Bill and Clyde over to Pine View HS. Dave was having his kids run laps for a fund raiser. I think they ended up running 110 miles.

Pretty fun run. Kept a pretty good pace on the track.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.000.004.007.20

Bill and I kicked butt last night at Worthen Park. Mile repeats once again for the 3rd week in a row.

We did 4, 1 mile repeats.

1 mile warm up.

1. 5:42 - legs were having a hard time getting moving.

2. 5:35

3. 5:30

4: 5:25

1 mile cool down. Clyde showed up and ran the last 800 cool down with us.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Tue, Nov 14, 2006 at 11:55:04

your an animal. lets hook up at 4 pm thursaday. see if that is good with every one else. Hey what time is it?

From Dave Holt on Tue, Nov 14, 2006 at 12:43:50

Nice job on the repeats. Times look similar to last week for you. Sorry I missed it. Since I was planning miles it would have worked out perfect. But we were trying to get the house ready to show today.

Looks like Bill wants to go at 4 on Thursday -- That is good with me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5, morning run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Thu, Nov 16, 2006 at 09:45:34

4 pm tonight!!!! you have a watch now so no excuse:):)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles at night. as clyde says....BLAH!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

5 miles this morning, doing better.

Excited about the run tonight at 4pm with the club. The girls are still meeting at 5:15pm.

9 with the club

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Fri, Nov 17, 2006 at 10:44:12

Steve,

for a guy that was not feeling to well you were moving last night. I told Dustin I wonder how fast you would of ran if you were feeling good. Hey my nike Air milers had a flat last night. I need a New pair. Are you going to be at the store today?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.0011.60

11.6 with the club.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.004.000.0011.20

2 miles in the morning.

Repeats with Bill & Dustin -

2 mile warm-up.

1-5:24

2-5:17

3-5:22

4-5:24

2 mile cool down.

Great work out, I'll have to give more detail latter.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Dave Holt on Tue, Nov 21, 2006 at 13:24:56

Looks a little quicker then last week. Nice job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

This has been a less effective running week.

11 miles this morning easy. Not feeling too hot.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Tue, Nov 28, 2006 at 14:32:44

Steve,

Hope things are going well at the Store. I figured you were busy at the store Monday night. I will be in to buy some lighter trainers this week and some long pants.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

8.5 mile run in the desert reserve. Easy run, cold, picked it up towards the end.

.5 always on the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Dustin Ence on Mon, Dec 04, 2006 at 21:40:11

.5 always on the run to Bajio! Thanks for letting me try on the shoes, I think I liked the Saucony's the best, but still want to see the Asics you get in.

From Dave Holt on Tue, Dec 05, 2006 at 07:43:24

Steve thanks for getting me that race info last night. Sorry I didn't chat long, if you couldn't overhear, I was having a few screaming kid issues!

From Bill on Tue, Dec 05, 2006 at 13:09:37

Steve,

work it man! glad to see the sign out side on the store. Thanks for getting in us in on Painters.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Our little girl Sophia was up last night sreaming so we didn't get much sleep.

Only 5 mile morning run.

Was hoping to get out again but

got stuck doing work.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Tue, Dec 05, 2006 at 15:26:42

Your wisdom exceeds your years grasshopper. I best give them a call. I will check into to. just not any one can touch the wildbulls legs!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Desert Reserve extended loop. 10 miles easy with some good hill climbing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Wed, Dec 06, 2006 at 13:16:48

Steve,

Ten miles! Holy Marathon man. calf held up ok last night. tonight run will be in the dark. The general population will be happy about that.

From Superfly on Wed, Dec 06, 2006 at 16:45:17

Good job with the miles Steve. Your going to come off this winter rolling!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Easy 3 this morning. Looking forward to running with the club tonight.

Good run with Paul, Dave, and Dustin. Run up to Kyline Dr. and over to the trails by the SG Golf Course. Ran about .5 while waiting for the girls to get back from their run. Total 8.25

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Dave Holt on Thu, Dec 07, 2006 at 12:13:13

I wondered if you would be able to make it tonight. Looking forward to a good run.

From Bill on Thu, Dec 07, 2006 at 22:40:34

I get real worried when you say your "looking forward to a run." I know then that your going to leave me in your wake of glory.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Kendra had physical therapy @ 8am and I didn't set the alarm early enough to get out. By the time I got home from the The Running Store at 7:30 pm I was exhausted.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.003.000.0017.00

The run that went up, up, up.

Ran in the morning with Dave and Bill from the Confluence Trail head at the Dixie Convention Center. We went over to Green valley, to Sunset Blvd., over to Snow Canyon Pkwy via the Entrada Golf Course Trail, up through The Cliff's housing development and up onto the dirt and the Paradise Rim trail, over to Chuckawalla Trail head and down Bluff St. back to the Convention Center.

At the end of the run Dave said we climbed almost 1000 ft. in Elv.

I felt pretty good the whole run. Dave and I picked up the pace a little coming down Bluff. I felt pretty strong the whole run except for some small hydration issues and my Hams and Rear-End feeling a little tight the last 1/2 mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Dustin Ence on Sun, Dec 10, 2006 at 16:37:30

Good week of training Steve, it is a busy time of year, but good to get in some miles.

From Dave Holt on Mon, Dec 11, 2006 at 05:33:35

My hydration issues set in later. In the middle of the girls' dance recital my hammy started cramping. It sent me flying!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 mile morning run. Still a little tight from Sat. I hope to get out this evening. Possibly mile repeats, if I can get out of the store.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Tue, Dec 12, 2006 at 08:09:02

no pass for you! your a working man now! Thanks for the "Legal" supplements. "Looking forward to our run Thursday" :):)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 mile morning, hoped to get out in the

evening but didn't.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Decided to pull myself out of bed early this morning and do a long run and try to catch-up a little from Mon. & Tues.

I decided to run the 17+ loop we (Bill, Dave & Myself) ran last Sat. The only difference is I started from my house. I just took it easy and a little slower, but still got tired at the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Wed, Dec 13, 2006 at 08:59:08

WOW. You are Most impressive. You rock. You must have had a serious fight with the wife? Or just have a lot on the mind of the Desert Runner!

From Dave Holt on Wed, Dec 13, 2006 at 09:36:33

You are insane - I am still wiped from Saturday and here you go hitting it again!

From steve hooper on Wed, Dec 13, 2006 at 09:39:09

It's really not too impressive when you look at what I did on Mon & Tues. I'm still a little behind where I wanted to be by Wed. for a 60 mile week.

From Dustin Ence on Wed, Dec 13, 2006 at 11:12:01

Good Job Steve. I was hoping for a big week, but I don't know the wart thing was a little more painful, than I thought it was going to be.

From Superfly on Wed, Dec 13, 2006 at 12:50:08

Wow!

From Bill on Fri, Dec 15, 2006 at 18:47:06

sore calf. tender, especailly after running with you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

easy 5 this morning. Looking forward to running with the club at 4pm.

Legs a little tight from yesterday, but not too bad.

Bill, Dave & Paul were nice enough to come up to the store and pick me up for the run. Pretty good run, we just weaved around town and got in some good miles. Bill pulled us most the way, even with his calf being jacked-up.

I think I'm going to only do 5-7 mile tomorrow and rest my body a little before running the 1/2 marathon course on Sat. with the guys.

Ended up running about 9. I really didn't feel 100%, still feeling some residual effects from the 17 miler yesterday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Bill on Thu, Dec 14, 2006 at 09:01:55

No. I will put them in tonight. see what happens.

From Bill on Fri, Dec 15, 2006 at 11:49:12

Good work getting 14 yesterday. your getting some good miles this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.001.000.0012.75

Ran with Dave, Dustin, & Bill over the Painters 1/2 marathon course. Took a while to get warmed-up. We started picking it up about 1/2 way through and my intestines started exploding so I had to stop at the Bloomington Country Club and leave them a little Christmas Present. Nice steady pace back to the finish line. We ended up a little short of the 1/2 marathon due to missing a loop in Bloomington Hills. I'm hoping to cut the race short as well, so it was perfect training. I came-up a little short of my goal of 60 for the week. I think I'm going to join the gym next to The Store so I can start getting some treadmill work in the evening. I also need to start doing some weights as well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.250.000.000.000.25

Being Sick Stinks!

Walked around the store helping customers - I figure, using the Dustin Ence method, I got in about 1/4 mile.

Just joking Dustin!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Dave Holt on Tue, Dec 19, 2006 at 15:23:53

you've got it too huh? I'm starting to feel a lot better today. Maybe a short run tonight for me.

From Bill on Tue, Dec 19, 2006 at 17:45:16

Something is up! Both you and Dave are sick at the same time. you both left Dustin and Me in the dust saturday and was out of eye sight for several minutes! HMMM...... I liked the pic in the paper. the wife and children looked great!!

From Dustin Ence on Wed, Dec 20, 2006 at 01:24:16

With my calculations you were probably a lot closer to .5 of a mile, maybe even a full mile if it was a busy day.

From Bill on Thu, Dec 21, 2006 at 12:46:55

Hey Steve. I will not be running tonight. I am vegas Bowl Bound. GOOOOOO Cougars!!!!!!!!!!!!!!!!!!! Rise and Shout!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Still having some congestion issues. Ran 5 miles on the treadmill at the gym.

took it up to 6:20 pace then brought it back down. My HR was pretty high.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From kalani scott on Thu, Dec 28, 2006 at 21:51:56

Enjoy reading about your running routes.

Janet and I logged most of our miles around the Snow Canyon Area. We moved to Seattle about (8) months ago and miss St. George alot. Hope to be back in a few years. We still own a home in Castle Rock and will be visiting off and on.

Steve- you mentioned a calf injury. (3) weeks ago I felt a electrical current orginating ( so it seems) from my heel going up into the bottom of my calf. Stopped me dead in my tracks. Tried anti-inflamatory and several days rest however couple miles into some easy running my calf starts to cramp. I can do a full calf stretch and it doesn't hurt however it also won't let me run. Sounds familiar anyone?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1007.8556.2090.157.901162.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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