:-)

Are you in India? HAPPY NEW YEAR!!!

Love the picture!!!! HAPPY NEW YEAR!!!!

Happy New Year to you DB!!

Love the pic!!

The boys are back in town ... the boys are back, the boys are back!!

Happy New Year to you too! Cute boys. Looks like you have the teenage fun with some of them.

It is great to have NO IDEA what time you were running, really!!!

Have a great weekend and a WONDERFUL New Year!

Nice run DB!!

Ice that knee!!

(hope you are enjoying the New Year)

I love the boy picture now! So cute! Fast 1:03 for 8 miles. Impressive.

Teena, I hope I don't get the knee problem that has been going around the blog.

Thanks Britta, I like the picture too!

AF Temple - thats a journey from Orem. Great job!!

Sunnyrun, AF Temp is 7.5 or so, so I had to run up the road a little for the 8. In the summer it will be a nice out and back long run! I'll see if I can get some people to run with me for that, will be fun! Your welcome to plan a trip up for a long run.

Great job getting 13 miles in. I hear ya on the ice and narrow road shoulder and the traffic. I ran from my house to the Temple in AF on Friday too. The well traveled roads were the only non-icy ones but the snow banks makes it narrow and scary.

Hope your knee gets feeling better. I ran 12 miles last week with my screwed shoes. My feet and calves were a little sore from that. May be your knee didn't agree with the trail shoes.

Have a great week. Stay healthy for Painter's. Are you ready?

Hey Smooth, Good to hear you ran to the Temple. I am working my way towards your housing area. How many miles is it from the Temple to that new Smiths over your way?

I agree with the shoe thing. I think I will avoid the trail shoes. Or at least work them in slow. But that is for some other time.

Hope your ready for Painters. Will be fun.

Awesome 13!! The roads are getting mighty scary!

Kelli, I have to get some higher mile days than you every now and then, make me feel like I could maybe NOT get chicked at the next race!

I will not be chicking any time in the near future, and that is a promise (unless you break your leg or something).

Jon,

From the Temple to Smith's is a little over 6 miles if you run on SR 92 the entire way. It's about 7 miles if you run on the road south of and parallel to SR92.

Not sure if that makes sense. I run to Smith's from my house, down and up that dip on SR 92, then turn south on the first road and east again till I hit the Alpine Hwy, turn north till the corner of Kohler's and east again on SR 92. It is 8 miles from my house to the temple. From my house to Smith's is 1.6.

Are you thinking about running to Kelly's house?

What in the world??

How is your knee today DB??

Smooth, Yeah, I am going to make a 13 mile run to Kelly's. Will be fun having a point to point training run.

Teena, knee is feeling a little tight, but I think its the shoes. It should be ok. I have got to find a way to get a few runs in. Work is all messed up right now, causing schedule greif. (ok, I'll fess up, girl may have some to do with it too. :-) but I don't mind that!!!!!)

Oh, forgot,

DB out!

Why are you so stinking fast? Stop it!!! NO, don't really stop it, I am just a bit jealous. Nice pace.

Britta, YOU shouldn't be jealous at all, you are faster than I. If I recall your marathon PR is faster.

I am not sincerly jealous mostly just wishful. Seriously you are getting faster by the days.

So I just checked your marathon PR and mine is faster only by :53 seconds. Your half marathon is faster then mine by 1 min and 19 sec.

Jon,

Not you too!!! I HAVE the cold. But it doesn't have me. I'm going to get rid of it by Sunday.

I need to break out my new shoes too 'cause I want to wear it at Painter's. So hard to take brand new shoes out on the icky roads we're having lately.

Very NICE pace there. Can't imagine what your pace be like withOUT yucky legs and Achilles pain.

What's you goal pace for Painter's?

Brita, I totally think you are faster. Certainly more committed to running than I. I'm sure you will be kicking those PR's down this year.

Smooth, Yeah the cold is trying hard to work me over. I'll win, just hope its soon enough. I don't have a plan for Painters. I was thinking about it while I was running this morning. I think that I need to keep this one in perspective and that is that its a winter race/run, and its keeping me in a running mode rather than other years I would be sitting around right now. So, somewhat slow and finish healthy. Wouldn't mind if I come in in the 1:40's (1:45ish)

DB,

How in the world can you be that fast while you are sick?

Sorry you aren't feeling top notch ... probably has a little to do with you not getting enough sleep on account of some girl!! :)

Take care of yourself.

TJ out!

Teena, I just wish I was as fast as you. You have a bum leg and your keeping up with me.

I was telling my mom that in some ways its like I'm in high school again. Darn girls! :-) :-) :-)

?TJ? J=last name? No need to say, just wondering.

DB out.

It is totally like you are in HS again. My brother went through a divorce a few years ago. When I set him up with a girl and they started seeing each other it was quite funny. He'd call me about what to wear, what to say, his hair ... all of that. They ended up getting married btw!

TJ Out! (Teena Jensen, just a boring name -- just wanted to be able to say "out")

((btw, I am no where near as fast as you ... I'll bet the excitement and adrenaline you are feeling with this girl, DG - Data Girl, will make you run even faster, mark my words!))

TJ, TJ, TJ, You are as fast. Its ok, you don't need to be modest, I can take a chicking! :-)

I know my speed (car) increases when I am on my way to see her, and is slow on the way away from her, I wonder if it picks up when I'm running and thinking about her. Hummmm! Your probably right.

Big difference in now vs HS, now my body doesn't burn the candle at both ends as well. I am tired more now than I remember being in HS. I'll take it though, FUN.

CRAP!! Go see Dr BRady and have him beat you down so you can run with joy and glee at Painters!!!

Jon - sorry to hear you are struggling. Yes, colds can affect muscles. I actually had a cold in my back muscles once and was miserable for a week or so.

Marion - ?Dr Brady? Beat me down? I'm not sure I'm seeing joy in glee.

Maurine - I'm not wanting to hear that. I hope I can push this out before next week. It will stink being the last person to finish the race next week. :-)

Dr Brady is magic. Michelle and I just joke about the beatings :) 375-2420 You might be able to get in if you call soon. If you think it might be really hurt, I'd go in. That's his number :)

Marion, Dr Brady, is he a massage guy, Chiropractor ....? How much does he charge? I've never been to anyone for a "beating" before. :-)

He is a Sports Medicine Chiropractor. He does a lot with massage and acupuncture. It's $40ish for regular patients and more for the first visit, but I am not sure the amt. I know Michelle just pays her regular Dr. co-pay. My insurance has my visits go toward my deductible. Natalie, the receptionist can probably tell you a bit better. If you think you might be hurt- I'd go ;)

Cool, I'll see how it goes. Would be nice to get worked over.

I think you'll be happy. If you call right now, maybe they can get you in today :) He's kinda busy some time.

Seriously so slow, could you pick it up a little? I hope you can sense my sarcasim through the computer world.

What's this I hear about a woman???!!!! Did I miss that blog?

Hey Britta, thanks for the sarcasm. You didn't miss a blog, maybe a comment, but there is a girl that has caught my interest. BIG :-) from me on that subject.

Hey, are you running Painters?

Very nice!!! I guess I will have to get better at reading between the lines. Hopefully you have some plans with her this weekend.

No I am not running painters, are you? Were you hoping I was coming so you could kick my butt?

Britta, Yeah right, me kick your butt. Very funny. I just needed to know so I know how many times I'm getting chicked. Hopefully Kelli runs slow, and Teena is getting peer pressure to go, but not signed that I know of. So, right now I'm mostly worried about Kelli. If you were going then I would be double worried. Then in the back of my mind there are those that can just sneak up and kick my trash. Ughhhh.

See, I don't want to ever run with the "BBK"'s, because then I would know more women that would totally chick me. :-)

And those BBK women are FAST (I am the slowest by miles)!!! Jon, I am running slow, no worries! Today's run is proof that I am still not ready for anything minutely fast. So, here is a question: What time are you shooting for? And will you hang around to cheer me on as i finish?

And, to add to what Britta said, GEESH!!! You are so darn slow, I wish you would pick it up a little on your runs!

Hope you are feeling better!! We need you well, this is your race---I can feel it!

Thanks for the well wishes. I think I will be ok. The cold doesn't seem to be getting worse. Got new shoes yesterday, will see if I can use them for the race. I don't think this is "my race." I'm shooting to just finish. 1:40 will be acceptable.

I will be right there in the cheering section cheering my FRB buds! Thats you Kelli, and Marion, and Smooth and Leslie. I'm SO EXCITED!

Hey DB, is DG coming to watch you?

"coming to watch?" Are you coming Teena? Yes she is!

DB

I've been thinking about it ... now that I know that DG will be there I might just have to come to check out how giddy you get around her! :)

TJ out!

You got the miles in ... it's all good!

(getting any sleep yet?)

Jon!!!

What time was that when you ran with Kelly and Deb? Sounds like a fun one. That's a pretty fast pace for walking some.

Teena, getting some sleep. Probably should get more, ........ nay. :-)

Smooth, we started about 8:30 up by Debs house. We ran down then back up part of Suncrest and around Smiths. We'll have to see about getting you in the runs!

Jon,

I'd love that. Who's Deb? Is she Kelly's friend? Does she live behind the Church? Can't wait to meet Kelly on Sat. Is she car-pooling w/ you guys?

I love running up Suncrest. That road is wide with great hill training. It's 12-13 miles round trip. Lotsa cyclists in the summer.

How was the road condition in the Alpine neighborhood? I like to run up the Alpine Canyon for a 16-18 miler.

Let me know when you and the girls are running again. We can form our LBK and you can be the honorary LBK; or may be we should call you DBK (DB King)

Smooth, Deb lives in Alpine, about 2-3 miles up Suncrest and to the east about a mile. (Close to 6000W)

Where do you turn around when you go up Suncrest? I think I will run up there more!

Would be fun to start our own "BK" group. I will loose Kelly to the bike come better weather. But she said she is happy to ride loops around while I run.

We are driving down separate. Kelly and I have a couple commitments Fri am and don't think we can get out when the carpool goes. Kelly is excited to meet everyone

Jon,

I turn around at the very top where the road sign points to go to Draper. It's a nice climb. Kelly can ride her bike up and zoom back down.

9:01 with walking as still quite impressive! Great job, JON.

Thanks Kelli, I did have some 7:35, 7:40 miles in there. I think I had 4-5 miles that were 8:20 or less. The walking stuff will go away when better weather comes along for my fair weather friends. The cold/inversion/haze effects Kelly's lungs, and she only does one 8-9 mile run a week at most. So she was struggling. I'm just happy that I'm getting winter running in. Better than I have ever done before. :-)

And happy that you have someone SPECIAL to run with! Does Kelly have asthma??? It really is hard to breathe out there sometimes. The more you do it, the easier it gets (but I am not sure that is the case with asthma).

New shoes!!! Yipee!!! So is Kelly going to be running at Painters???

7:07 PACE???? That is crazy fast!! No way I could do that!!

Nice work DB!!

So how much are you going to show off for DG at Painters?

Marion, that what I was saying too. Yipee! Kelly will not be running Painters. I haven't talked to her about possibly getting to mile 10 and waiting for me, then pushing me in. But I may see if she wants to get some miles in.

TJ - Um, you did sub 7 yesterday. Don't tell me you couldn't do that! I don't think I will show off at all. :-)

Cool- So Kelly, David and Mr Smooth can come over to the finsh line together, unless Kelly wants some miles :)

Marion, that sounds like a plan. I don't know if Kelly will want miles. I'll talk to her about it today/eve.

What time are you shooting for?

I am hoping it will be OK. I wanted 10's, but I don't think I can do it on this course. 10:00's would be AWESOME. 11:00's will be great. 12:00's would be doable and what I am expecting :) Painters is up and down hill so I fear I will be around 2:30-2:40.

You will be awesome Marion. Is this your first half marathon?

"Up and down hill?" Have you seen a elevation map? I did look at the time of last year and noticed 10 min slower than Hobble Creek.

Hope I can finish! :-)

This is my first one :)

You are going to finish and ROCK!!!

I'm so excited for you. This will be a great race for you. What an accomplishment. I'm going to finish and rest for a min or two and come find you! It will be really exciting to see you finish your first one!

I just keep reminding myself that whatever happens, no matter how slow- it is going to be great! I was so excited last week when I ran 13. It wasn't hard at all, but it was DANG slow ;) what makes me worry is the 8 I did last Saturday. They were HORRIBLE!!

Kelli is going to be running with me to keep me from running in the 13:00's ;) and to keep her knee from killing her.

The Painters course is on the course tool. I put in the time i wanted at the bottom and then presto, the splits and the elevation changes all came up :)

Keep that in mind, you are there to enjoy and do your best. If that day your best is 9 min miles, then your happy, if that day your best is 11 min miles then your happy. Everyone has up and down days. I'm always amazed how more often than not the down day is NOT the race day. Its because we train our selves in cycles. One week we have higher miles, then the next lower. One day 3-5 miles fast, then slow. So if it all goes as planed (and sometimes not) you will have a faster long mile day.

Your going to be awesome!

I don't see Painters in the "course tool." Maybe I don't know what the "course tool" is. Hummm

Jon,

Scroll down to about middle of the course tool page. There are actually two Painter's courses.

When you are logged in and the tool bar is on the left there is a course tool. select show all and scroll down forever and you will eventually come to it :) I am off to Dr Brady!

Smooth, Marion, Thanks. I found it. I don't think I have ever looked at that before. Pretty cool. I may write some of that on my hand for Sat.

Cool.

Smooth, what time are you looking for?

"JUST" 3 miles at a flippin' insane pace!

Marion, you will do better than you think, I am sure of that! I have not looked at the course at all, I guess I should!

Kelli,

No "Just" in my comments. That pace shouldn't be anything new to you speedy!

I think the course is pretty flat. There is a couple up sections but nothing bad.

Between mile 4 and 5 there is a HUGE climb of 41 feet. Between miles 2 and 3 we should hit the elevation high point. I would think that this will feel very flat to you.

Jon,

I never know what race day would bring but here's what I'm looking for:

Happy goal: 1:59:59

Shout for joy goal: 1:57:59

Pie in the sky Ecstatic goal: 1:55:59

I'm so glad they have chip timing this year. Last year the finish came to a holt in a messy traffic jam. Some @#$% runners cut in line and bumped me out of my sub-2.

Kelli,

With the way you and Scott trained on the Herriman hills, Painter's little rolling stuff is a walk in the park for you.

Smooth, I get so frustrated with finish line problems. This last Dec when Scott (Kelli) and I did the TuTu 5k, they messed up my finish. They have me as second in my age group when I should have been 1st. Oh well. I've never had problems with chips, so we shouldn't see placement/time mistakes.

You were first in my book, Mr TUTU!

BRING ON THE HILLS! Love 'em (as long as there are not too many). I have been able to cruise up hills lately, just so long as they are short!

My kids danced to your RAD song!

Yeah. I think there were people dancing in the hall here at work.

That was too cool Jon! ;)

You and your songs! That is a new one to me, but Emma likes it! We are on our 3rd listening right now.

Nice jamming jig. Now get out there and run under the bright half-moon.

O, you didn't go run outside. It was a "date" workout. I get it. Nice "hill workout". Did you show the numbers to Kelly? I am IMPRESSED! Check out that 7:45 on that hill!!! :D

Smooth, nothing to be impressed with. Is 2-3 incline a hill? The 5 incline was hard, hard to maintain the speed.

Like fitting dates in anywhere I can!

Drive Safe! See you tonight!

Leslie, We are going to have fun! Cant wait.

Drive safe!

Hey DB,

What is up with everyone feeling icky??

You, Kelli, Smooth, me, and I'm sure there is plenty more. STINK!!

SG will cure all!!

TJ out!

We're kinda feeling yuck. The run tomorrow will cure it, I'm sure. See ya tonight. Drive safe.

Drive safely and see you tonight! PARTY!! (until we all need to sleep for the race ;)

TJ, Marion, Smooth,

We are going to have a great race. Marion is going to set a very high mark for herself and the rest of us are going to have a great race. See you in a few hours.

DB out!

DB,

Can't wait for more details in your race report. It was great to see you and meet Kelly. (No wonder you can't stop thinking/talking about her ... she seems fantastic).

Was looking at the race results in your division. Man alive -- your division was brutal this year. Not sure if it always that tough, but it's crazy seeing that overall you placed in the top 15%!!! Sorry that you got stuck in such a diehard, competitive, hardcore group. That does stink!!

You are awesome DB.

TJ out!

Jon, you did great!!! PR and all. Now, train with more distnace and you will shock yourself (look at me giving advice, as if I know anything!)

Now, Kelly is amazing!!! Keep her, we really, really like her. AND why did you not say your back was hurting?! You needed to be on a bed!!!

Thanks for coming back and giving Marion the boost she needed to finish strong! I really think that all of your race info (since you had already finished) helped her to finish strong!

YOU SAVED ME!!! That course detail at the end was a gift from heaven!

Your race ROCKED!!! You did great and I am SO glad you came!!! Kelly is an absolute dream and we all LOVED her (as do you- we can all tell ;)

I am SO sorry about your back- CRAP! Glad that it did not bug you during your race :)

THANK YOU AGAIN! You made all the difference to my finish!!!

Marion, you ROCKED! I'm so happy that you had a good race. I was so happy that I could come back and watch you punch in the last few miles. Good job!!!

Teena, my age group has been SOOOOO competitive, it just kills me. Like you said, top 15% overall, and barely top half of age group. I guess I need to follow Kelli' advice and start training.

Kelli, Maybe someday I will be serious about this running stuff.

I'm glad you guys like Kelly, I sure do, she really really likes you guys.

I k ind of have this feeling that you might get a little more into biking and doing tri's very soon. Am I right????

Whatever you do, we still love you and you still kick butt!

It was great spending time with you and Kelly in St. George, she is a cutie, and one dedicated gal, we are already telling people about our new friend who wakes up at 3:30 to go work out! I want to be like her!!! Thanks for coming back to get us and bringing us in. Thank Kelly too, it was nice of her to stay back with me while you guys brought in Marion. What great friends you two are!!!!! I am ready for another race weekend with everyone!

BTW Jon your time was great!! I had no idea your back was bothering you, way to push thru it!

Kelli, I'm not headed off to bike much real soon. I have done a couple tri's and have a goal to finish off before I get off to tri's. I really want to BQ, which means I need to have some seriousness with running.

Leslie, I sure like Kelly. I don't know how she does it with the getting up stuff. She is dedicated.

I'm sorry I didn't run the whole way in with you. I wanted to push Marion and didn't notice you dropped back a little. You had a great run! I was glad to see that you wanted to stick with the girls and then you pretty much did. Good for you!

Scott and I are going to run the Riverton 1/2 route this next Saturday, but we are not going to start until 10 (in between Jr Jazz games). You are welcome to come if you want, and bring Kelly! I know she can keep up with me, she is tiny and in shape (I missed the entire getting up at 3:30 thing----WOW!!!)

Kelli, are you going to run the whole route? Would be fun. I'll see if we can come up. My Jr Jazz is at 2 though so it might be a tight fit.

Yeah, Kelly gets up at 3:30 almost everyday. She has to be headed to work by 6, and wants to get her workout in.

Well, she is dedicated! I can barely do 5:30 two days a week! WOW, maybe she will straighten you out and get you up early a few days a week.

Our first game is at 9 and the second is at 2, so we have to be done by 12:30---that is the plan. We are going to do the entire 13.1 with Jose (he wants to practice it a few times). It is going to be fun to run a race where I know all of the nooks and crannies of the course! And you must come and run it in March, so you need to practice, too! If you want to come---DO! It will probably be an 8:30-9 pace most of the run. I know that is crawling to you, but it will feel good! I am getting very used to it.

Awesome, Awesome, Awesome time! That is a PR for you right? You will smoke me at SGM in 2009.

Great to meet you at the store there in SG man. Great job on your race. Sorry I am sure I cheered you in along with everyone else. Catch you at the next race.

Mark, I just read your last (literally) blog. I hope those wiered things workout for you.

Since your not posting, what was your time? I'm sure you did awesome.

Jon,

It was so fun to finally meet you. Have you told Kelly to get on this blog? She sure is a gorgeous girl.

AWESOME race and PR to boot. Painter's a tough course to PR and you do belong to a VERY competitive AG division. Are you doing Spectrum next? You'll do great on that course, I'm sure. And Kelly can ride her bike there too, a very scenic trail.

Slacker patrol is checking up on you!

Kelly, Kelly, Kelly, Kelly- Remember Woody's Kelly song from Cheers?

Fun! Have a great time with Kelly :) GReat miles. I like the picture. Did you see the one where you and Kelli are dragging me in? I look like I am going to die and you two look like you are strolling through the park :D

I didn't see that picture. I must go looking now!

And I don't know that song. I guess I will have to youtube it!

My bib # was 2217 and I saw it when I entered my #. The Kelly song is hilarious :)

http://www.youtube.com/watch?v=8hJjx7jTHA8

Those pictures are great. I wish I took good pictures. Yours are worth buying.

Runnin' some mo with Kelly tonight. Now that's a motivation!!! What's her pace?

Hey Smooth, I like this motivation! :-)

She can bump up the pace to mid 8's, but she doesn't have much endurance for running, so she has to slow down to 9. I'll work on it and see if I can get her into some mid distance races.

You are running Spectrum, right? She can do that one. Get the 8 weeks training schedule off Smart Coach from RW. It'd be good to sign her up for SLC Half if she likes to run on flat course or the Ogden Half for a downhill course.

Have fun runnin' with Kelly, tonight. :D

I know the Kelly song!!! Love it, but my name is spelled wrong!

Have fun on your run! Kelly will get into running, you just wait (or you will turn into a TRI person and leaving!!)

Great workout so far today Mr Jon.

?What, Spectrum???? Have I missed one? Who is running it? Is it part of the runners series?

Kelli, I'm not leaving running, or this blog. My friends here are long lasting ones!

I do know it is part of the runners series. Some people are running, I do not remember who?? I believe it is a 10k.

Found the Spectrum race. I am going to see if I can talk Kelly into that one. She can for sure run that distance. She does 9 on Saturdays. And, I need it for the runners series.

Or you can sign up for Dam 2 Dam and make it a Valentine's date. It's only 5 miles, entry fee is $15, $10 per car to get in the State Park. It's in Hurricane. I'm trying to decide between Dam 2 Dam and Spectrum 10K. Have to see what Pres. Smooth's schedule is.

What about the Lake To Lake Team Relay? We could get 5 people from our group and have a fun team run! That is on March 7th.

Kelly said she is game for a 10k. She could do the team relay.

What is the Lake to Lake?

Nice pace DB ... especially after a race. Did you and Kelly run this evening?

Kelli, the lake to lake is: "A 50-mile team relay from Gunlock Reservoir to Sand Hollow Reservoir. Teams will consist of 5 people (Open Men, Open Women and Co-Ed) with each individual completing a minimum of two legs (roughly 5 miles each) of the relay."

http://www.sgcity.org/recreation/races/details.php?id=122

I think it would be fun to get 5 people and have fun. It meets the runners series requirements.

TJ - Kelly and I didn't make it out. She had stuff going on that kept her at home. Darn!

I like your new picture with the little wave!

That sounds like a fun race. Scott and I do not have to do the runners series, but that would be fun!

I think it would be great to team up with you and Scott. I sure like running with Scott. But on races he is much better than me, so I don't get to hang with him that much. Kelly said she would run the Spectrum 10k, you guys interested in going down for either of those two?

We are always good do get away for whatever reason. In fact, I could use it today! They are all driving me nuts.

Cool, I would kinda like to run the Spectrum 10k vs the relay. I think it would take the pressure off Kelly. Since if we had her on a team deal she would feel the pressure to perform on her legs.

Would be cool if we could get a group (you/Scott, Kelly/me and anyone else) to go for that.

You'll love Spectrum.

Kelli: They bus you up to the start. It's a short ride so no worries.

Kelly: There are gorgeous bike trails all over Snow Canyon. You probably already know.

Nice run! Nice miles! Tell Kelly HI!! :)

Wow - 3 workouts in a week. For you, that is impressive. How is the foot today?

Marion - I WILL! I'm sure she will say hello back.

Maurine - Thanks. I know its horrible that 3 workouts is a lot for me. I need to do better.

Foot and knee are feeling better. I totally blame those trail shoes. Probably won't wear those ever again. :)

Great job this week JON!!! And do tell Kelly HI! She needs to blog her runs and her bike rides, then we can bug her all of the time!

Man alive DB ... you were putting some fast paces in!! Crazy fast!!

Wish I could have your speed on three workouts a week.

WOW! 13.5 mph???!!! That's CRAZY CRAZY FAST!!! I'm not worthy to be in the unofficial LBK. Did you run up to Alpine again? Please say HELLO to Kelly for me. Are you guys doing Spectrum in March?

EASY everyone!!!! 13.5 was just a short burst of speed going DOWN a HILL. Did you miss the part I wrote "really let gravity do its job." In other words I walked up to a cliff and jumped down. :-) No, seriously big down section, I relaxed and let loose! It wasn't for long, longest section MAY have been .25 miles.

Kelly says hello.

We are deciding if OUR schedules can do Spectrum in March. It looks like we will but have to clear up a couple things for sure.

Smooth, we ran in Alpine, I ran from Kelly's to Alpine (part way up Suncrest.) That sure is beautiful up there!

Nice work. I just want to get up to that distance. I wouldn't care how long it took me.

Oh, you were so close 7:17. May be if Kelly was your treadmill mate (assuming you ran on the tm)? Hey, still a very nice workout and awesome paces.

Smooth, I was on the indoor track, and I don't know if Kelly being there would have even helped, I like running with her, or stopping where she is. Oh well, running miles at 7:00 is my new short term goal. 1 mile at 7:00 pace, then I will bump it to 2 miles at 7:00 pace. (consecutive miles.) I'll get there. I have the speed, just need to work up the endurance. :-)

Jon, I don't doubt for a second that you have the speed. Looks like you're reaching your goal one mile at a time. Today's run was an AWESOME tempo run!!! Keep up the good work!

Great run! Way to stay on target-despite the weather!!

Nice new photo!

Smooth, I don't know much about running, is that what I did today called a "tempo" run? Is it a tempo run because I stayed somewhat the same speed?

SR - Thanks, I do wish I were outside though. Indoors is beginning to get OLD!

Jon,

Yes and No. Tempo run is a workout where you maintain your pace for 4 - 6 miles. So yes, in that sense you did that today . I'm just not sure if that is your lactate threshold pace. Your lactate threshold pace is close to your 15K or half marathon RACE pace. Tempo pace is somewhat uncomfortable but not all out 5K race pace. Hope it makes sense.

Smooth, looks like its close to a tempo run then. BUT, I ran painters with a slightly slower pace than today's run. (7:37) I did feel like I didn't give 100% at painters. I got so concerned that I would loose endurance at Painters that I kept holding back so I could finish without loosing it. That has happened to me so many times, I just didn't want the "wheels" to come off at mile 10. I should have recognized that I had more energy at mile 12 or even 11 and pushed them in faster. (mile 11 and 12 were 8:04 and 8:05) Certainly should have seen I had more, could have shaved 45 to 60 seconds off those 2 miles.

So, todays at lactate threshold? I think right now my LT is closer to 7:20. I can make (train) that to go down can't I?

Jon,

Have you ever used the calculator in McMillanrunning.com to see what your range of LT paces are? Looking at your race times, I would say that you can definitely bring it down to sub-7.

WOW, speedy man! That is very close to a 7 minute mile, you will get there! I second Smooth on the McMillan website. It is very useful!

Now, is your ultimate goal speed or distance?

Kelli, I just am looking at what I have to do to BQ, and I need to average 7:30 on a marathon to hit my BQ. Soooooooo, I have to train at better than 7:30 for some runs, but also HAVE to start building the endurance. I figure it would be nice to shoot for better than BQ time so that I have some cushion.

I am so glad I am a girl and do not have to run that fast! YIKES!!!! I was not thinking that was your marathon pace, I was just thinking it was FAST!!! Very good point---stick with that fast speed. One again, YIKES!!!!!

I know. Yikes. I don't know if I can do it.

You can!

Jon's a Maniac, Maniac on the floor and he's running like he's never run before!

Your an animal I have no hope of beating you ever again. Just be sure to have Sweedish fish for me while you are waiting at the end of SGM 09'.

Hey Britta,

I'm sure you will be right behind me waiting to chick me when my energy runs out.

When do you move?

We are moving a week from today?

I have one question... did you sing to yourself when you read my last comment?

We just sold our house last night which feels like a miracle. It sure feels like someone is watching out for us.

Yes I did sing a little flashdance song. :-)

Yeah that you sold your house. Bummer for all us UT people that you are moving. I'm sorry I have missed all this on your blog, but why are you guys moving?

Promotion/Transfer for my husband's job. He works for JPMorgan Chase and will be overseeing the Washington Mutual Merger for his division in OC.

Yeah, promotions are good. That is awesome. Are your roots here (UT)?

Yes my roots are here but my husbands are in Cali. Not anywhere near we are moving though.

Just wondering if you will have something drawing you back to UT. Your going to have more running days (weather wise) in Cal than you do here. That is probably a good thing!

Hey, britta good luck on your move to sunny California. Be sure to keep in touch and post often. Since Burt's not here to point it out: you forgot to put an apostrophy (coma) after "husband". We don't want people to think you have more than one husband in Cali.

Jon,

Are you and Kelly running this Sat.? We're doing a group run on the Porter Rockwell trail in Draper (12300 S. 1300 E). We are meeting at the Albertson's parking lot if you're interested. Tentative time is at 7:45 am. Would be fun.

Smooth, what distance are you planing on the run. I think I'm in! I have one schedule item to be concerned with, and I don't know the time of that one, so have to check it, but should be there!

Jon, I'm supposed to do 20 on Sat. I hope the trail is at least 10 miles long. Leslie is supposed to find that out for me. I also have to figure out how to get back soon enough to take my son to violin lesson in Orem. Larry is skiing in Deer Valley so he's no help.

20 is to much for me. Is this an out and back route? Trail? Paved or Dirt?

Who all is going? This will be fun.

I've never run on this trail before. I think it's paved. Apparently some running clubs run on this. And yes we are doing an out and back. Leslie and Maurine are organizing it. Marion and may be her sister, Corine, are coming. Kelli is debating.

How many are you doing?

I think I'm up for 13 - 15 miles. Will be a nice run. Hope the weather cooperates.

Great Job, Jon. I think that is one of the biggest challenges in running. If you don't focus, the body takes the easy way out.

Wowie wow wow!!! Good Job!

Holy flippin' speedy fast!

WOOHOO!!! 6:44!!! HIP HIP HOORAY ZIPADEE SPEEDY JonA!!! Doing the happy dance for ya. :)

nice work. mind games is the one piece of running i really don't understand yet and one that i know i need to get control of. its nice to see other people have similar problems.

Thanks for all the speedy comments!

Jun, I've delt with the stupid mind games before, have been successful, but that one caught me off guard.

I'm like Pavlov's dogs. I do this stupid little mind trick while I run, and it has helped me during marathons/long runs. When I run I almost always have two places picked out ahead of me that I'm running to. So I will have location A, then location B, and when I get to A, B becomes A and a new B is chosen. So there is this constant ladder of locations. When I hit those "walls" either on marathons or long runs I fall back on A and B and tell myself in my head "go to 'A' then 'B', go to 'A' then 'B'......" Before I know it I'm done. So, I'm looking for a trick to help me focus on staying at a particular speed. Know any?

Love your quote! "as we are liberated from our own fear, our presence automatically liberates others" Good Run despite the interruptions.

Thanks for sharing the quote. I LOVE IT and BELIEVE in it.

Congrats on getting your 3rd run in this week.

DB,

It was great to see you and Kelly tonight! How wonderful that you two hooked up. I hope her back starts feeling better really soon and that it is nothing serious. Backs can be scary. STINK!!

Anyway ... it was great hanging out with you two!

Laters.

TJ out!

Wow - That makes it 4 times in a week. Someone must be having a good influence on you. :)

Cool fox story. Aren't you glad you saved its life?!

It was fun to get see you and Kelly again! You sure can tell you two are happy!!! I can't wait for the next time we get together.

Maurine & Leslie,

It was good to see you two. Kelly and I had fun socializing with everyone. I think it would be great to try and do that kinda thing every now and then.

I think we are all going to run Lehi JRP this coming weekend. Everyone invited!

Nice run and good on you for saving Miss Fox. I'm sorry about Kelly's fall and hurt back. I hope she feels better soon. It was so fun to see you two Sat. night. I agree, we need to do that again sometime. I'm game for the LehiJRP run this Sat. if I can talk Larry into letting me skip skiing.

Smooth, I sure like our little group of running friends we have started up. Such great people!

I'm going to run JRP, I think Kelly will get a friend or several and ride it a few times while we run.

TUESDAY WAKE UP CALL!!!!

Is Kelly gonna come and run on Saturday?

Hey Kelli, thanks for the wake up call. Was hoping to avoid it this week, but have been feeling yuck all day yesterday and today.

I don't know if Kelly will run or bike Saturday. I think I have her talked into running Spectrum 10k. But her back is still hurting from falling down ice stairs.

Thanks again for the wake up call!

If you are feeling YUCK, skip it! I usually do!

I did not know Kelly fell down the stairs! OUCH.

Spectrum?

I'm having a hard time finding the best site to locate local races. Even if I'm not in a position to participate, I'd like to keep my pulse on what's going on . . . . just in case.

The site I most familiar with is runnercard.com. Should I be looking somewhere else?

Spectrum 10k. http://www.sgcity.org/recreation/races/details.php?id=125

I wish there were ONE place to go see races, there is a booklet that I have found to have a lot of races listed, its called Utah Race Guide, you can get it at a lot of the running shoe stores, and the follow website (that isn't very well maintained) has a link to sponsor stores.

http://www.utahraceguide.com/stores.php

Runner card is good, and active is another place you can monitor.

Jon, funny how we do what we put in our heads to do. Now if I had to run around in circles in a tingy gym track, I would for sure loose a few screws from MY head. LOL

AWESOME run!!! Check out all those sub 7 splits. Have you ever tried Yassoo 800's? I bet you'll like that.

jun,

You can check out Spectrum 10K on the St. George Leisure Service site: www.sgcityrec.org go to program, then races. You can also go to St.georgemarathon.com click on the 2009 Runner Series link and it should pull up a bunch of races.

I'm so excited that you, Kelly and Wendy are running it. I need to register. I think the early reg. fee is due March 6; so we have a few weeks. I like to hang onto my $$$ as long as possible.

Smooth, I like to hold on to my $ too. I got some email from the race director indicating that they were limiting the field to 700 so I thought I wouldn't mess with it and get it done.

Oh yeah, Smooth, I haven't done the Yassoo 800's, I have read about them a couple times. Maybe someday I will give them a try. Probably wouldn't hurt to try them early so I have benchmark to train from. :-)

Good point. Thanks for the headsup.

Love all the data DB!!

You are awesome!!

TJ - Awesome is you! I hope you get better soon. I was bummed to read that you are in the position to have to consider canceling Boston for this year. :-(

On a positive note with that Kelli and Scott should be going next year. Keep your head up young one!

DB out.

thanks for the help jon and smooooooooth.

i'll take a look.

And Jon should be going next year, too.

Great run! I am so impressed with your speed, as always. That is really cool to see! Sorry you are feeling crummy, but those are not crummy times!

Kelli, I hope I make it. I would love to be there when people I know are going to be there. Running the same Boston as you and Scott would be sooooo cool!

The times are ok. I want to stretch the total miles out to further but with that pace. I guess I need to start getting more miles per week in. :-)

You do what you can do! You will have to eventually become a morning guy, none of this sleeping in stuff!

Sorry about your old Mission Friends Wife. What a hard test they are enduring at this time. They are in my prayers and I hope for the best. Knowing that life is Eternal is a comfort. Hang in there with your training, spring will be here soon.

That is one horrific disease. how sad for their family :(

How is that cute Kelly girl of yours? I sure like her :)

It's story like your friend's that inspires me to not whine about life; but to be grateful that I CAN run. How's Kelly's back btw?

Curtis - Thanks. I hope spring gets here soon! I'm a little tired of running inside.

Marion & Smooth - Kelly is wonderful. I sure like her!

Kelly is doing well. She will be at the JRP in the morning. Her back is still sore, but getting better.

Jon, I am an IDIOT!!! I hope and pray that you did your usual muffin refusal this morning becasue I realized after we left and starting running that there were 5 of you, not 4!!! I forgot about the lady who left for the snowboard emergency!!! Sorry i only left 4 muffins!

I hope you have convinced Kelly to come running again!

Hey Kelli,

All is good, you probably could have left one muffin, all those silly girls were "I can't eat that its toooo much......." blah blah :-)

The lady that left for the snowboard deal, went to Kneaders to get her kids some french toast and had an allergic reaction to something she ate, when we last heard she said she had only eaten some of one of those muffins. I told her that I was very sure you had gotten them at Kneaders. But I can't imagine how one of those would effect someone that bad. She said her throat swole up, and she had hives... I just can't imagine. She eats at Kneaders all the time they said. Hummmmm.

You are a champ for bringing that stuff. Really! Thank you!

I gave her an allergic reaction?????

Not you silly, she thinks maybe the muffin did. Who knows. Did you get the muffins from Kneaders? She is really curious what it could have been. Don't stress about it!

I did get the muffins at Kneaders. That is so weird! Tell her I am sorry!!! Is she allergic to anything that she knows of? I can find out the ingredients from them if she wants me to! That stinks.

Good thing I am not a silly girl---I ate a muffin and a sugar cookie!

I told her that I was REALLY sure you got them from Kneaders. I think its all good. She texted Kelly last night and said that she hasn't had any other side effects. I'll have Kelly tell her that they for sure came from Kneaders. Maybe she can get with them and get the ingredients and narrow it down what may have caused her to react.

Hope your having a good day of rest!

Maybe it was just a combination of things, running can make you sick sometimes! Hope she is ALL better!!!

I think she is ok. I was thinking it could be a combination of something she came in contact with by the river + muffin, I saw three wild cats down there, you never know what you breath in. I'm sure she will be ok.

Was good to see you and thanks for helping me down the slippery slope. Did Kelly and her friend have a good time? They got in some good miles. Oh and THANKS for the sport jelly beans. I really lik'em. Hope to see you again sooner than later. Oh, I hope Kelly will join us again. She is GORGEOUS!!!!

Jon, it was great to meet you and chat this morning! Great job on the miles and I hope you weren't late for the game, it seemed to be a theme this morning. Dang Jr Jazz, don't they know we all need to run?!?

Smooth, I think the same about Kelly. She was very upset that she was having a hard time running. She hasn't run for about two weeks. I kept telling her that she is asking her body to go 6+ miles after not running for that long, that is amazing that she could do it. On top of that she could hardly bend over from the back pain this last week. She said she doesn't want to run with us due to lack of her performance. I'll have to work on that. :-)

Rachel, It was good to meet you too. You three ladies (Kelli, Smooth and you) were just truckin right along. And you don't think your fast. Ha, you and Kelli are delusional!

DB,

How is Kelly's back? Did she see a doc?

(nice miles btw)

Tell Kelly that she is amazing to be out there!

Great run!

TJ - She just made an appointment today. I was asking how it was yesterday and she said better, but still hurting.

SR - Yeah, I think so. She said her back was hurting Sat but she still ran. I told her to back off, but she doesn't listen.

At least she has an appointment. :-)

Jon,

FYI, Larry told her bishop about her fall last week. We're hoping he can check on her. I'm glad she's made an appointment. I know it's hard with the insurance thing. I'm praying for her.

Smooth, I heard that Larry had called her Bishop. I think it worked. Thank you. She always sugar coats everything to me! I wish she wouldn't, but she knows I'm a worrier!

Jon, slacker patrol here checking on ya.

FUNNY Smooth!

I'm going to try and go out this eve.

:-) Thanks for watching out for me!

Explain blog name please?

Smooth beat me to slacker patrol! Dang it!

Hope Kelly's back is doing better and that her friend that I poisoned is doing better!

Cute new picture, I love daddy/daughter pictures. They are priceless.

Michelle, Its just some words from a song. Have you heard the song by Kid Rock All Summer Long Song? (http://www.dailymotion.com/video/x5g6kj_kid-rock-all-summer-long-music-vide_music) Well, that song is sampled from two songs, one that many know, "Sweet Home Alabama" and the other "Warewolves of London." (http://www.youtube.com/watch?v=AVClpwwicow&feature=related) The words are from that second song. A-ooooooooh!

Kelli, I wish I could say that you missed your last chance to be slacker patrol, but........I'm sure you will have more chances in the future. :-)

Kelly is doing a little better, thanks to Pres Smooth, Kelly got told by her bishop to go to the Dr. The Dr thinks she my have a bruised or torn kidney. She still hurts, but is taking some meds to see if she can help it out.

I too love the picture. I wish I had one like that of me and my other daughter. Something special about daddy/daughter pics!

That is an awesome story. It's the same with drivers. They don't want to go as fast as you, but HOLY CRAP if you try to pass them. It's some form of utah insult or something :) Great run and AMAZING pace! you da man!

Great job teaching that youngster a lesson!

Your absolutely correct. Drivers do that ALL the time!

Maurine, I'm happy to teach'm when I can. Unfortunately they run me into the ground more often than not.

LOVE THE PIC DB!!

People are so stinkin' funny and so stinkin' competive (of course I don't fall into those categories).

6:38 pace is unbelievable fast!!

Nicely done DB!

Thanks TJ - No, your NOT competitive are you? Ha. I wonder why you keep going out to run on a FRACTURED Pelvis? Silly girl! I was glad to read you know what is going on. NOW, follow Dr T's orders.

6:38 is fast. I can't believe people run that fast (faster) for whole marathons. That isn't my top speed, but I can't imagine keeping that up for 26 miles. But I guess I should open my mind to the idea and work towards it eh?

Yeppers!! YOU could totally do it. Seriously!

Now there is the funny coming out in you! Ha

Jon, way to show that "lane hogger" kid. Yep, just get some of Teena's competitive juice and you'll own those 6:38 for miles and miles. Nice track work!!!

Thanks Smooth, I think I better start getting my legs outside. The flat small round track is going to mess me up.

I did not read your whole post, sorry! i am in a big hurry! But, way to go on conquering the circle of death (can you come up with a name for the treadmill?) Great workout, I will come and read the rest later!

LOVE THE PICTURE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Good job on the 6:38 pace! I fear the day that you sit on my shoulder during a race! jk I would actually enjoy the company! So keep up the good work, get MARRIED already and come sit on my shoulder during a race! "did I say get MARRIED out loud"? sorry

Well since Tyler brought it up... what's the deal man??? :)

Tyler, your way to fast for me to sit on your shoulder.

Tyler, Marion - Hummmmmm. I'm contemplating not saying a thing about that "M" word. But I will through out a crumb. That crumb would be the simple response of "Ok" and "I'm working on it!"

:-) :-) :-)

Wow - that's even more commitment than "I'm thinking about it."

I will just say YEAH!!!! You deserve it!

Oh I don't know how I missed your entry Britta - Thanks, I love it too!

Maurine - I've been "thinking" about it already. :-)

Kelli - I AGREE! YEAH! She is wonderful!

I'll keep you all posted. :-)

You know Jon, at the party she said she REALLY REALLY likes you :) She thinks you're SUPER AWESOME ;) (how Jr high was that?)

Marion - I think its fair to say that (at least for me) its past "like". :-)

I'll pass her a note and confirm. How is that for Jr. High?

I am so happy for you two! Now if it is going to be really Jr high, you have to tell me and then I tell her and I'll get back to you via note :) ...and just as far as I can tell, I think she's probably past the "like" phase too ;)

If we are going to be jr highish - I'm going off to sulk because no boy likes me...... :)

Howdy kiddos!! (Figured I'd keep with the Jr. High theme and crash your little blogging party! LOL) Just thought I'd jump in and tell you how WONDERFULLY AMAZING Jona is! In no particular order... He's a Speedy quick runner, great kisser, and sexy to boot!! Not too shabby....Jona.... ;)

Hey Kelly! Did you get tired of us whispering behind your back? Its all good!

Actually, we just want you to get married for another excuse to have a PARTY!

Hi Kelly! I have been trying to get the lowdown from Jon so I could pass you a note and let you know what's up ;) The great thing about blogging, is that you can read all the notes we've been passing :) psst... Kelly- I think he REALLY likes you :D

Gotta tell ya.... I've never been on this site, but you guys are CRACKING ME UP!!! Just had to log in (okay...hack in) and see what all the fuss was about. NOW I KNOW!! ROTFLMHO!!

Maurine - I'm ALWAYS game to party! heh heh heh :D

Marion - Thanks for the note passing. Always good to hear how the "other half" lives, eh. ;)

Jon - Hope you don't mind a little friendly banter. I will be good now and leave your site so you can chat (aka whisper) in private. :) You know I ADORE you!!!

Marion - And I forgot to say... "I sure hope he does!" :)

I wondered if Kelly with a Y ever spied on this Blog!!! Good thing that all we ever say is nice things about her.

So, you two, hurry up so we can throw a party!

Great running story and great to hear ...the rest of the story!

YEA, I too love parties!

O man, I miss all the fun chatting about jr high, passing notes, hacking and spying FUN STUFF??!!!

Jon, what are you waiting for?

Kelly with a Y, need help for the party?

Jon & Kelly, Jon & Kelly, Jon & Kelly!!!

I ditto Smooth!

This is almost as fun and when Kelli with an i was pregnant a few months ago!

Yeah, but that was not true and this is GONNA happen.

Jon you can thank me for getting you into the HOT TOPIC'S! I am just glad that my phone has quit vibrating today! I hope that I didn't get you in any trouble, and if you want to meet at the flag pole we can! JK

Tyler - NO trouble! Was entertaining. Now if everyone will move to a different day, I can get off the "Hot Topics" list!!!!

I'll let everyone know when IT happens! :-)

Are you gonna change your blog title every day? It would be very entertaining. Okay, I am moving to another day....

Hey- I was telling David about the kid who would not let you pass and he said, "That kid must not have liked getting Old Spiced!" I cracked up. David made up a running term. "Old Spiced" - when an "old" guy passes a youngster.

OLD SPICED, I LOVE IT!!!!!

Wow!! See what I missed? I haven't gotten on the blog for a few days but I just logged on feel like I just got caught up on the latest and greatest reality series!! This is all fun stuff, the running story, the "M" word, Spying,hacking, Kelli and Marion being pregnant :), wow!! No really good job on the pace and good job on moving closer to the "M" word. Kelly is darling, aside from her great name, I hardly know her and already love her. Keep us all posted on any advances to this love story!! Parties are always a plus too, I'm There!!!

i don't care for the cold either. hate it, actually. we need summer! anyway, the babies are in their warm beds, not out running in the cold. way to get out and brave the elements.

No Allie, I was a baby, I went to the indoor track. Sorry to mis-lead you.

haha...still, you got your run in. and only 15 days until march, then things should start warming up...

Oh I hope your right Allie. I may see if I can switch over to evening runs. I seem to handle the cold once I've been up and busy for awhile.

People were amazed here in Texas when I would get out at 6am and 40 degrees to run. They couldn't believe I would brave the cold. I was just glad to be that warm after spending the winter in sub-freezing temps.

Now back to the cold.

Of course you should count the fifth mile ...

amen ... we need some warm sunshine.

Jun - I can do 40 and even occasionally 30, but this morning it was at most 20. I just don't like that. Oh well, it will change soon.

TJ - But it wasn't timed. Not timed is like not measured. :-) I'm counting it. Just won't calc any pace.....

Yes count that mile!! I would, but then again I count miles if I think about doing them (not really, but hey theres a idea...)

SR - COOL, I'll take that. I was originally thinking I would run 6, maybe 7, but wasn't feeling that hot so I called it good. So I think I'll go change my total to 7. KIDDING!

Jon, you better get those legs outside. Running in circles is not good for your running parts. Wear tights if your skinny long legs are cold (yes, men do wear tights), layer on top, gloves, beanie and you're good to go. Have a great VDay weekend!!!

Too funny JA!

Smooth - good call on his skinny long legs.

Tomorrow is Valentine's Day, that would be a good day. BIG HAPPY SMILE

(I moved the topic to a new day for you.)

Are you allowed to run both directions? That would sure help.

At least you are getting more consistent.

Now - let us know all about your romantic Valentine's Day. :-)

I HATE THE COLD TOO! Why do we live here again???

Smooth & SR - Are you making fun of my skinny legs? Kelly gave me some compression tights (those CWX ones) for a V-day gift. But they are not really for cold days. They have these mesh panels, one on the thigh and one on the calf. Anyway I did run outside yesterday. :-)

Maurine,

They have you run one direction per day. So Fri is clockwise, Sat counter clockwise.

Marion, thanks for the support. I'll try and suck it up more.

"Running until Kelly got there to pick you up and didn't know when that would be." Yup,that's CRAZY mind game...running up and down the street, hitting mini walls. Now imagine waiting around for "IT" (you do know what I mean by "IT", right?) to happen and not knowing when that would be...Jon & Kelly! When's the party?!!!

Glad you got your 14 on the 14th with the ladies and BEAUTIFUL Kelly with the Y to pick up the pieces. Hey, it's not long boring write up as long as it has a happy ending. :)

Smooth Smooth Smooth,

You are cracking me up. Can I just count on this discussion until IT happens? :-) Guess I better get busy. :-)

Nice mile DB!!

Nice comments Smooth!!

You all keep me laughing!!

Great 14 on the 14th. Mind games can be much harder on us than actual physical challenges.

Not to be annoying - but most of us will be in St. George in October. Might be a great time for a party (hint, hint).

We should be partying by Oct! :-)

Your session is a metaphore for my life. LOL.

Nice miles man! Outside is a must! I had to roll down the windows in the car today ;)

Ahem - 'At least I wasn't walking the miles?'

Is that a dig at me?????

We must have had different weather!! We did have some snow while we ran, but it was flippin' hot when we finished!

Great job on your backwards run in the wind and mess! Do not let it scare you from doing it again.

Jon, CONGRATULATIONS for getting out there!!! GOOD JOB braving the elements!!! It's gonna make you a stronger runner. You're gonna fly down them hills at Spectrum.

Marion, Wasn't outside just wonderful?

Maurine, Would never make a dig at you!

Kelli and Smooth, thanks for the encouragement. I sure like running outside, just don't like the cold. I will be outside more this week for sure, don't know about tomorrow, its supposed to be cold and wet during the night and in the AM.

Smooth, I doubt I'll fly! I don't know why, but I am really looking forward to running Spectrum. Have you run it before? (ok, I guess I do know why, KELLY is running it too! YEAH!)

Great job JA!

Thanks SunnyRun, I've been waiting to see a new entry from you. You gonna get out?

Come on DB!! Figure out the formula ... you're the master!!

AWESOME run!!

Jon, you're breaking your outside running streak!!! Did you miss your Wed wake up call? or still day dreaming about Kelly?

Always dreaming of Kelly. :-)

Going out running tonight!

thanks for checking up on me Smooth!

You're welcome. Have a great run tonight. Is Kelly joining you?

I sure hope she is joining me! She said she would. YEAH!!!!!

WOW, check out your pace!!! You're one FAST DEMON! AWESOME run. Sorry to hear about Kelly's knee pain. Hope she gets better real soon. Injury stinks and she doesn't deserve any of that. Sending positive vibes her way.

Yes positive vibes for Kelly and her speedy man Jon. Good run and workout!

Seriously slow down! Not really! I am totally jealous of your speed. Keep it up.

Smooth & SR - Thanks for the good vibs! She/we will take them.

Britta - Seriously, I am worried I will never BQ. According to Sasha' predictor, I have to run a 5k at 6:23 per mile pace to be in good enough condition to run a marathon and BQ. UGH! I'm SLOW compared to what I'm supposed to be at to BQ!!!!!!

Okay, dork (and I mean that in the nicest way) you just called me fast and I can only run one mile at a 7 minute pace (and I almost died). You are cruising!!! I am so excited to see how your races go this year. Now (this is a prerecorded message): Imagine what you could do if you upped your miles?!?

You are awesome!

Sorry Kelly is fighting injury. That stinks. I think everyone falls apart in the winter, but we do not all fall down the stairs. Dang it for her, hope she feels better soon.

Kelli, with your speed, if I want to race in the same race as you I am going to have to start working on running 6 min miles. Dang your fast. And you have endurance.

The chicking continues. Ughhhh.

'Imagine what you could do if you upped your miles?!?' - join the ranks of the injured if you are not careful.

There is hope for you yet, Jon. You just need to settle down with umpteen kids and run while Kelly bikes every day.

You sound like a runner to me. Anyone who can push themselves after doing 10 miles still has a level of commitment most normal people don't. Don't second guess yourself.

That being said, if you ever have a desire to peak bag or rock climb (bouldering mostly) let me know. I'd be happy to have you join the crew.

It is the thought that counts!!!

You are a runner, da!

Great to see you this morning and thanks for the "new" computer. You are awesome!

Hmmm I wonder what Game your mind is in?

Does it start with a K?

Yah, Kelly wasn't there on the trail...that's why. YOU ARE A REAL RUNNER. If you're not, that means I'm a jogger. You better watch it and make up your mind that YOU ARE A GREAT, AWESOME, SUPER DUPER, FANTASTIC, EXCELLENT RUNNER!!!!!!!!!!

Kelly, you tell him! It's better coming from you.

O, I'm sure Kelly's heart leapt with joy to hear your voice, ruining surprise or not. I LOVE surprises. Pres. Smooth doesn't do surprises!

How sweet of you to think of your lovely lady. (Good thing she had a key - and maybe you saved her from a burglary).

You are a runner. You are! Great job.

NO ONE RUNS YOUR SPEED WITHOUT BEING A RUNNER!!

Funny about the surprise!!

You two are too cute!! LOVE IT!!

Jon, it was fun to chat this morning (saturday). Okay, I guess I'm a little late on missing the whole relationship with Kelly thing. I noticed you were in the hot discussions and got caught up on it all. The first Sat I met you Kelly was there and someone made a comment about you wanting to 'catch up to cute Kelly' and I thought there was something brewing, but little did I know! DUH!!! Anyway now that I've admitted I'm an idiot I'll get on with it. I have to ditto Smooth...if you're not a runner I'd hate to find out what I am! You are so speedy, don't even discredit yourself! Have a great weekend and good luck with all the 'work' you have in front of you on the M front :) Sounds like it shouldn't be too hard to come to a mutual agreement. Oh yeah, thanks for the 'magic beans' I actually went and bought some when I was at SL Running co Sat afternoon, because they were definately tolerable!

You're a good man JA!!

You should have carried her....

I would love to. I can't tell you how many times I offer! Somehow she has this image in her head that she is like 4000 lbs. Silly girl!

Good thing though, I convinced her to stay put while I ran back to the house to get the car. She did. I did make ok time on that mile. :-)

GOOD JOB JON!!! shining knight in speedy armour to the rescue!!!

Smooth, I'm just trying to be as nice a person as you. Your such a wonderful example. Thank you!

Glad you two had fun---great job!

Hey, nice workout date with sweet Kelly. How's her knee and back? Are you guys running tomorrow? Spectrum is in 2 weeks, are you ready?

Party with the ladies Jon! Fun times. The track is a bummer but good on the legs :)

Did you run today? I was wondering if you and Kelly were running in Alpine when I was running up that way today.

Hey DB!!

How are you?

Glad you were able to put in some miles on the track ... awesome pace!

Did you run long today?

Smooth, I didn't get much of run in, but did get a short one in. BUT was not in Alpine. Would have been nice seeing our Friend Smooth out and about!

TJ - I'm doing well. Good to hear from you young one! Had/have me wondering what happened with you! HOPE ALL is well with you! Hope your injuries are getting better.

What a beautiful place for a run. I lived down in Cedar City for 7 years and loved that part of the state.

Nice job finding any way possible to get out.

Thanks Jun, it is a beautiful place. Sometime I will go for a longer run down there!

Aww, what a GREAT athletic supporter you're to Kelly! :D 100 miles?! WOW! how'd she do? I'd love to see her race. When/what's her next race?

4:53!!! You were flying! :) OK, do the same in two weeks at Spectrum!!! Alright, time to take those long legs of yours out there and kick some major asphalt. Have a great week!

WOW, what a fun post! I felt like I was right there living it with you until you had to mention the 4:53 pace, HOLY SHNICKIES!!!! What a fun experience for Kelly, I am sure she was so glad to have you there. And, its so nice of you to support her and recognize it as her moment. What a great guy!! She is a sweetie!! Great job Jon!!

Thanks for the comments Kellie. I sure like supporting Kelly. One of the simple pleasures in life!

YEah for outside! It sure feels good :)

CONGRATULATIONS for getting your groove back and take those legs outside for a spin. We have to take advantage of this gorgeous spring weather while we can, huh? Where are you guys running this Sat? Are you interested in joining us at the Lehi JRP?

Thanks Smooth, Your running the JRP? Oh that is tempting. I was thinking of running up Provo canyon. How many miles are you thinking? Who else is talking about going? Kelly will probably go out on the bike, but I'll check with her. Would be fun to run with others!

So far, Becca, Huans32 and MissFIT are coming. I'm running at least 17. I haven't checked with Kelli and Scott yet. Hopefully they'll join us too.

Nice session Jon. Today was gorgeous. I hope it stays this way.

I figured out why you are so fast... Maybe I should start dating again too!!!

Of course I am totally kidding because I am married to the most wonderful man on the planet. Love you Jonny!!!

Okay, my husbands name is Jon I just thought I would clarify after posting the I love you Jonny comment!

I knew your Husbands name is Jon, but glad you clarified anyway (just in case someone else is wondering :-) ).

When I was a kid my friends called me Jonny, every now and then someone will call me Jonny, and it just doesn't sound right. But when i talk to some of the old childhood friends they say it and it sounds just fine. Oh well.

You should go take that man of yours out on a date!

Somebody find someone for me to date so I can be fast too. :-) LOL

I think I am the only one that calls my husband Jonny. Not very often though. The first time my mother-in-law heard me call him that she new he must like me because he didn't like anyone to call him that before me.

Maurine, You should head out there to where Britta is and get one of those surfer dudes! :-)

Britta, Ahhh how sweet. He loves you!

We call Scott---Scottie, so why not Jonny???

Great week this week Jon, 2 days in a row is good! Let's make it 3....

I want to hear about your bike riding last week (well, not yours, Kelly's), I gotta go find that! I saw something about it on Facebook.

Hey Kelli, welcome back. I missed this morning, but will try and get out tonight. :-(

Yup, that is a pretty darn okay pace! GREAT WORK!

Thanks Kelli, I'm just trying to stay within a min per mile of YOU!

Sounds like a good run, Jon. Glad you had a fun time.

4 times in a week - very impressive!

Ah Maurine, are you mocking me? 4 times in a week. What a slacker I am. I'm making some progress. :-) You are impressive with all the big miles you put in!!!!!

No mocking - glad to see you getting more consistent.

I put in big miles so I don't get a big butt.

We miss you and Kelly and Wendy on Sat. Sorry to hear Kelly's knee is still bothering her. Hopefully a few rest days will take care of that and she's good to go at Spectrum.

I love running in Alpine. Where about are the trails you ran on? I have wondered about the dirt trail that goes over to the other side of the county at Corner Canyon. I think mountain bikers use that trail.

Sounds like you had a fun day running. Was it windy for you? SR 92 was very windy that morning. Have a great week!

Hey Smooth, I missed running with you guys.

Kelly's knee is coming along slow. I hope I can convince her to stop when it starts to get bad. I'm worried she is going to push through all pain at Spectrum. I know its frustrating for her, the rest of her body says go and that says stop.

We ran some trails that are over at the North East edge of Alpine. They are used a lot by mountain bikers. Looks like the trails go all over the foothills and up the mountains. I'm sure I will get more chances to run them. Will have to get some distances mapped out and have a trail running get together.

Do you have a goal for the 10k?

Britta, Yeah, faster than my previous 10k. :-)

Seriously, I'm hoping to come close to 43 min. Being down hill I think I should be able to do that. But then again, my PR for 10k is 47:13. Shave 4 min....??? hummmmmm.

Just think of you know who the entire time and you will for sure take off 4 min.!!!

I think you'll beat it. Downhill and lower elevation. You'll crush. Good luck.

Britta, "you know who" will be in the race. I keep telling myself, run fast, then go back and run her in!!!!

Jun, I hope your right. I think the key with me right now is that I am running relatively low miles per week, and if I go out tooooo fast I could melt down at the end. So, if I can keep it right at 7:00 - 7:10 for mile one/two, then have a sub 7 for one or two middle miles, I think I can get the 43.

You will do better, I feel it in my bones! Just pretend I am right behind you ready to chick you at any moment!

You guys have fun there this weekend!

Oh, and great splits today. I think you are sore becasue you are fast. They kind of come together.

Jon,

You can run the first mile at 7:00, then the next 2 miles sub-7. The first 3 miles are down hill. 6:40 will be easy for you. Then keep a 7:00 pace to the finish. Grab a drink and go run Kelly in. You will do awesome and smash your PR for sure!!!

Kelli, when did you become a comedian? I'm fearful for the next time I run in a race with you. You will so chick me. I'm going to take some acting classes so I can act like I hurt my leg. :-)

Smooth, have you run this before? I'm getting nervous with all this talk. I'm having to tell myself that its just a 10k. :-) Bottom line is I just want to finish so I can get the SGM entry.

You know, I have spell check and apparently BECASUE is a word because it never tells me it is wrong. It annoys me, I always spell it wrong because I type too fast. I have to really concentrate to type it right, and I hate concentrating.

I am always funny, aren't I?????

Hey, how is Mr Scooby, by the way? Is he running at all? I miss him and his funniness!

See Kelli, your fast at everything. You have to concentrate on your running too because of your blinding speed. :-)

Scooby isn't running right now. His wife is primary pres and Sun she gave the sharing time lesson, it was about all the different things dads do. She brought all Scoobies different shoes in and ask kids what shoes their dad may wear if he were "working", "go to church", "RUNNING", so I piped up and said NONE, those that look like running shoes are slacker shoes. Maybe we should get him some high heels.

See, I miss the entire high heel banter! Dang him! Did he get all of his asthma stuff figured out? He could at least come by and say HI to those of us who are still using our shoes!

Heck kid you beat my 9 mile ave pace by 15 seconds today! Looks like it was a jog in the park for you. I hope to see an ave pace of 6:59 for your 10k this weekend. Awesome job! Even if you are a wimp. jk

Kelli - Becasue is not a real word. I know - it is a name! From Appalachia. Kind of like if your parents had called you LaKelli - we would know you are from Utah.

I got to sleep in for the first time in weeks today. I slept till 6:45. Hahaha. My life is sad.

Glad you got out. Funny you caught that guy. He sounds like a machine.

Jun - I'm NOT a morning person. I have such a hard time getting out of bed. :-(

Yeah, that guy is a machine. Young! He's not older than 30.

Good for you catching that young one! Do that on Sat and kick some major trash.

You should have jumped the fence with your super powers!!! Great RACE, oh wait, that was just a jog.

I forgot to say good luck this weekend to both you and Kelly! Have fun in the sun. I hope we get a little of that here!!!

Thanks Kelli, I need some luck.

Smooth, I'm hoping I don't fizzle out. I will be a go go until I do fizzle, then I'm gonna run back and find my Kelly!

Hey Jon! What a great race. Sounded tough :( You stormed through :) Racing is just plain HARD!!! I wonder if there are people who really LOVE it??? Your age division is REALLY competitive. You did AWESOME!!! :D

Great race. Congratulations on a new PR. Don't feel bad about stopping at an aid station. I never pass up an aid station during a race.

Awesome job, Jon! Glad you had such a good run. I've never raced a 10K yet and am not looking forward to doing so.

Nice that you and Kelly each have your strengths.

Hey DB!!

Congrats to both you and Kelly!! That first mile was unbelievably fast!! So you missed a sub 43 ... who cares, you ran a sub 6 mile!! (That is insanely fast) :) :) :) You had a great race!!

Sorry to hear about Kelly's knee. That stinks! How is her back? Glad to hear that the knee was no worse after the race though.

Hope you both are doing well!! :)

Laters!

Marion - I do like racing. That part has become more of a draw for me. I'm not saying that I think I'm racing for first, but I am racing against myself. And I know I can do better.

Twinkies - Thanks, on marathons I've walked through the drink stations, but don't usually drink anything on runs of less than 8. But, like you said, it is a PR (aided, but I'll take it.)

Maurine - You haven't raced a 10k? Wow. At least you KNOW you can make that distance, I don't think I can make the distances you race!! :-)

TJ - So good to hear from you! I guess I never did tell everyone about Kelly's back. The Dr determined that she had a badly bruised Kidney. He gave her some drug and it helped, but mostly time helped that go away.

I knew going into the race the first and third mile should be my fastest, and they were. I just didn't account (while running) how much pounding running sub 6 downhill would do. I was planning on the first mile to be 6:20-6:30. (lost my mind). I believe I would have had faster miles on 4,5, and 6 had I stuck to the plan. Which in the end would have been about 30 seconds faster on the time. STINK! :-)

Oh well, I'm happy with the time. Now I know I can run 7 min miles, I will work on endurance and get my BQ. !!!

Holy smokes!! You did awesome! I can not believe just how speedy you are. This is going to be a great racing year for you!

Now, I plugged that time into Sasha's nifty little race predictor and then messed with weekly miles a little. HE says that if you upped your weekly miles to 50, your St George finishing time would be 3:15:55!!!! JON----you can do this, and you can do it this year! Just start setting that alarm in the morning and work on the endurance part of training and you will have it in the bag!

Nice job Jon. I have my first race ever this coming Saturday. I'm just hoping to not fall on my face. 43:00 would be a dream!

Man you are flying!!! That is so cool that you ran that fast!!! How cool was it to see that you ran 6.2 miles under a 7 min pace! You are kicking butt!

Great race report and race man. I was a full min behind you. Great job holding it together that last 2 miles. It was brutal. Great job man.

Great job! That is a great time. Racing is funny, I always look back and wonder what I could've done different to make for a better time. I think all we can do is train and do our best. I should really take that advice:)

Thanks all. I hope that I can learn from this and use it as motivation to actually get out and run more miles during the week. I've been letting the cold temps keep me from running, I guess its time to set that aside. :-)

Tyler, WAY cool to see the sub 7 pace on the runners card!! I've looked at that a few times.

Nice job. I know you can do better though :)

So I was reading your entry and saying in my head, wow that's weird that he's hanging out with Kelli so much, did they carpool down to the race together, wonder if Scott minds, then realized it was YOUR Kelly, not Scott's Kelli that was with you. Phew!~

There are a lot of KELLI, KELLY, KELLIEs to keep track of, huh? But Scott would not mind, he likes JON.

Michelle- the Kelli's are why David decided he needed a nick name. I am always saying, Kelli with an "i", Kelly with a "y", Kellie with an "ie", etc. Jon's Kelly, Tyler's Kellie, or Scott's Kelli. I am just amazed that they all spell it differently;)

Michelle, GLAD you made the connection with the Kelly's. There for a minute I was thinking maybe I misspelled my Kelly's name. I don't want to give anyone the wrong impression.

Thanks for the vote of confidence on doing better. I'm sure that I would "do better" if/when I increased my weekly millage.

Maybe I will come up with a nick name for my Kelly. Or I could always refer to Kelli (Scotts Kelli) as KTOTCMATT (Kelli, the one that chicks me all the time)

Oh Kelli, I keep forgetting to ask, did you catch the little blurb in runners world a month or two ago about the USTAF loosing the rules on headphones? I was happy to read that. Although, I had my music with me Sat and I didn't even turn it on.

K, I finally got around to reading your report. LOVE IT! CONGRATS on a great race. It sure was fun seeing you and Kelly before and after the race. You did awesome! And I'm with Michelle, YES you will get better and faster. Keep up the good work. Spring has sprung and so are those long legs of yours!!!

Maybe you should change that to KTOTUTCMATT (Kelli, the one that USED to chick me all the time----even though it only happened once!)

Not only did I see that, but I posted it in the forum for all to know!!! Moab is allowing headphones, but you can only wear them in one ear. really?? How is that possible? They fall out if they are not both in. However, I have not run with headphones in a long time, I have gotten used to it. I am going to wear them to keep me company in Moab, though. It will be a lonely race for me. I do not know many people running in it.

kelli- My running partner Kim is running it and so is Metcalf Running and my friend Milton. You'll have to meet Kim. She is WONDERFUL!!! You guys are going to have so much fun. Kim is on the blog. Her blog is listed on mine :)

Nice job today. For a seasoned veteran such as yourself it is cool to see that you are still learning.

Nice and easy recovery Run. Great race by the way. You looked stong at the End.

Jun - Haha, you are very funny. "seasoned vet". hahaha. NOT. I have so much to learn!

Bill - Thanks, wish I had your speed and endurance. At least I can work on endurance. :-)

Jon, very nice recovery run. Did you look at everyone else's race report on Spectrum? We all "suffer" the last two miles. It's the nature of that course. Everyone goes out fast. If you don't, you'd loose the advantage. The last two miles had some incline and really did a number on everyone's head. With that said, I agree that building up your mileage will improve your endurance. Have you ever tried running the last 1/3 or last 5K of your long run at marathon pace or faster? It teaches you to push hard when tired.

You are a great runner. You have the speed and the tenacity. Savor the victory of running sub-7 miles. I know you will do well and have many more PRs in your near future! :)

Smooth, you are sooooo nice! Thank you! I haven't thought of doing that with my long runs. I have on occasions done that, but it is by accident. Something where I discover I am in more of a hurry than I thought so I run faster to get home or to the car.....But now that you say that I can see how it would help. I will start doing that.

Thank you for your positive outlook. It rubs off!!!!

HAPPY ST. PATRICK'S DAY!!! Did the little leprachauns visit you today?

Jon, you are doing great! Nice reflections on the race!

jon it was kind of funny that you asked that question today!! You need to read my workout that I did today, I ran a 5k at the end of the run at MP. Smooth really knows what she is talking about. I have always tried to run the last 2-3 miles of any run at MP or just below that. It depends on how far I am going too. In a 5 mile run, try and run at least 1 mile at MP and so on... We need to go for a long run and talk more about it. I am no expert, but since I have started doing speed I can tell that it has helped my endurance a lot.

Running up AF would be cool. I was looking at the map and really want to run the alpine loop to Provo Canyon once the road opens. I worry about the width of the road and oncoming cars. I wonder if anyone around here has done that.

I know people bike the loop all the time. I will probably take my maiden voyage over the loop on a bike this year. I think you would be fine running it. Oh, I have a friend that said his friend had run the loop. I'll double check with him and see if I'm remembering correctly.

I did go run some trails up AF canyon last summer. That was wonderful!!!

I hope that you get feeling better! God job on getting out.

I hope that you are feeling better today Jon! Spring feels like it is here today, do you think it will last?

Kelli, I sure hope spring is here to stay. Check out my comments with Mattk for today, would you and Scott like to do that run sometime? Its pretty much the canyon part of the Provo Canyon Half that I'm pretty sure you guys have run.

Hope you're feeling better together. Take lotsa fluids and extra hour of sleep.

I've run up the AF Canyon at the turnoff to Silver Flats. The shoulder is narrow and some blinding curves to watch out for. It's perfect time of year to run it before the Timp Cave opens for the season. My son rode the Alpine Loop a few times. It scares me!!!

I should have figured you had run up there Smooth. You run everywhere.

Would you be interested sometime in doing the downhill long run that I talked to Mattk about?

http://mattk.fastrunningblog.com/blog--10-Miles-on-trail-with-family-n/03-17-2009.html

Sounds great to me as long as it is beautiful outside!

Spring is never here to stay, this Utah. Mother Nature likes to mess with us here!!! It will probably snow again.

I love running that trail. I'm game!

Hope you are feeling better. It was a big week for lots of sickness. Mine is starting to finally ease up.

It was nice meeting your daughters tonight. What a cute family. No pressure here, but I know another couple on this blog are tying the knots in April. So when's THE "W" PARTY for you and Kelly gonna be?

Yeah, no pressure!!!

Take it easy :) slow runs are good for us :) Hydration is tough as the weather FINALLY warms up :)

Are you running on Saturday? You sound kind of beat up? Good job on getting out.

Tyler, yeah, this cold is just hammering me. I probably should try and get more rest, but have other things I would rather be doing. :-)

Not planning on running the half on Sat. Will be in St George helping Kelly with a bike race.

I'm glad you're alive. I was starting to worry about you. Yes, get more rest, eat and drink well. Is it gonna be work or fun helping with Kelly's bike race? Tell her I wish her GOOD LUCK!!!

Smooth, I will tell her, thanks for keeping an eye out for me.

I'd imagine the other thing you would rather be doing involve Kelly with a Y?

Take care and let yourself heal. Tell Kelly good luck with her bike race.

Maurine, you are most likely correct. :-)

I'll tell Kelly good luck for you.

Have fun this weekend and GOOD LUCK to Kelly!!! Is she feeling all better from her little slip?

Kelli, Her back is feeling better. Now if I could get her knee problems worked out. But she like to bike, and that doesn't hurt that knee much at all.

Good luck to you this weekend Kelli.

I went to the Jr. High for an orchestra concert tonight. I was looking for Kelly and you. Hope you're staying warm and healthy.

Smooth, Kelly and I both had alternate actives. I think Kelly was trying to get over, but a pinewood derby got in the way.

Have fun on the race Saturday!

Jon,

I heard Kelly did GREAT at the SG 104 miles bike race. Susan told me all about it. Please tell her CONGRATULATIONS!!! I heard you ran some of the marathon route UPhill. Good for you. Sounded like a great weekend to be in sunny Utah.

Hey Smooth, yes Kelly did fantastic. I'm always impressed when people can push themselves further, work harder. Kelly and her friend Wendy went the whole way. Susan hasn't been training, but did VERY good as well. It was a hard ride. A lot of uphill!

Great run, as always. And tell Kelly she did awesome!!! I am so very impressed with her!!!

Good job getting out and getting a run in.

Bet that was hard coming back from sunny SG to ice and snow on the road. GOOD JOB getting some miles in and very nice pace too.

you probably got more miles in walking from TM to TM trying to find one that worked :) Next time enjoy the dizzy track, or try some water running while Kelly is there too.

RAD, I have never done that pool running with any success. I think I need to go and have someone that has done it show me and see if I do it right. Yeah, I think I should add another half mile do to the walking from TM to TM. I don't think I will go there again. (for running)

2 runs in a day??? Impressive Mr Jon!!!

Have some fun after the work is done.

As an alternative to running ahead and then back you could just run in circles around those running with you. It's a little mean, but funny in its own way (note my extreme sarcasm). Nice run. Hope you can get out again.

Good job, Jon. You scored running points and honey do points in the same day.

GOOD JOB Jon! I ditto Maurine!

Kelli, ?"Impressive?" Ha, that is you and Scott.

Jun, I tried that once, I think I'll pass on a second try. They didn't like it. But I have found that they like to send me out on little errands. Which is ok because it give me extra miles. This morning they thought anther lady was running so they sent me back (I did volunteer) to see if she was back at the house waiting. Luckly they got a ways down the road and turned back so I could catch up.

Maurine & Smooth, I need all the points I can get. :-)

How was it at the top? Usually it's pretty windy at the top on the Utah County side. Nice running and helping Kelly today!!!

Smooth, Top was WINDY! The wind was blowing North, so when I start I was going down and had to work harder. But was still nice for running (temp wise).

Have you run the whole way up? That seems like it would be a challenge!

Yep, I have. From my house all the way to the stop sign that points to Draper and back is a Half mary. It's great hill running.

Wow Smooth. You are the Queen! That seems like a tough hill. So 13 round trip hu. Maybe I'll have to start working that hill.

It's not that bad. I think you will enjoy it. I've run it 2 or 3 times this training cycle. I'll run it before it gets too hot...there's no shade. But it's a pretty safe route.

That is funny you would say its a safe route. I had a near death experience on that darn thing. I was headed down and a school bus decided there was more than enough room for him to stay in the right lane and me on the shoulder. He came within a FOOT of me!!! I don't scare real easy on that stuff, but that scared me! The mirror on that side clipped a couple of long whiskers. :-)

You've got to be kidding? I'd write down the bus# and report the driver to the school district. No excuse to clip a runner's whiskers when there's plenty of room on that road, geeweez!

Last summer I saw bunch of long-boarders zooming down that road. Now, that's asking for trouble. I hadn't encountered any rude drivers there. I love cheering the cyclists riding up or down! It's so fun!!! How does Kelly like riding there?

I would have got the #, but I was still shaking 30 seconds later, and he was well around the next corner.

Where are you and Kelly running this Sat.? We're meeting at 7am for a long run at the Lehi JRP...love to have you blaze the trail.

I may just come run with you guys. I don't know how far Kelly is going to run. She/her friends are a little gun shy for running JRP. So meet at 7 at the bridge?

Yep. That's the beauty of running the JRP, you can do as many or as little as you want, no traffic, no getting lost, great friends and company. Tell Kelly no worries or stress over how many to run. It's so close to home. Marion's coming from Payson, Leslie and Rachel are coming from S.L. We're trying to get Kelli to come too. She has soccer.

What is everyone elses plan for # of miles. I will probably go for 10 - 13.

Rachel and I are planning to do 16-17.

Marion and Leslie are doing 15.

You guys are all awesome! Someday I will be a real runner like you all!

I seem to run my fastest when I don't have a lot of time too. You'd think I sit on my hands all day long the way I run, hehehe! Hey, we missed you and Kelly and her friend this morning. It was a crazy fun one. Next time!

Thanks Smooth, we missed you too. Keep me posted on future runs!

Jon,

We're getting together this Sat. for a group run 10-12 miles on the Porter Rockwell Parkway in Draper. Check Maurine's Sunday post for detail. We're meeting at the parking lot on 13th East 12300 South at 7 am.

I'm jealous of that trial that goes up Provo Canyon.

We have the dirt trail that goes up LCC. I like dirt better, but I'm always worried on that trail that I'm going to be run over by a mountain biker. Nice run today.

Great run, too bad you couldn't have waited a few hours and you would have been toasty! That is cool how you do your garmin reporting!

Tell Kelly hi for me, she is a cutie and I sure did appreciate the moral support she gave me at Painters!

Good run!!! I feel your chill... this afternoon it is supposed to hit 70!! :)...and rain/snow tomorrow! :/

Thanks all.

Jun, what day is your "injury" report on? I have somehow missed this.

Leslie, Kelly really liked being there. She has commented several times about the race and that she enjoyed helping you.

Wish it away Marion, wish it away! (the rain/snow that is!)

Shorts??? Yeah, cold!

Great job, once again.

Kelli, I know, what was I thinking! The temp wasn't that bad until the wind blew that temp right through me. :-)

WAY to battle the cold wind. It's always colder in the canyon and along the river. I'm sure that trail will be bustling with runners and bikers soon.

Is that Tyler in that picture next to you?

Kelli, no, I have no idea who that is. I don't think Tyler ran that one. That was from the Spectrum 10k.

Now you have a new picture! COOL.

That really did look a lot like Tyler (headband on the head and all). I though maybe someone had taken that picture one day when you were both running the trail or something.

Is that an engagement picture??? ;)

Funny Marion, funny. That picture is from a cell phone, when the engagement picture is taken I will make sure it is a good quality photo. :-)

"When..." ???? Was that a "when" in your statement??? ;)

(he did mention once that we couldn't hold the wedding in St. George because it would be over and done with by then)

Thanks for not being a rounder (although we may have to verify the second meaning of that with Kelly).

Cute picture of the two of you together!

Maurine, I debated if I should put that picture up. It highlights how desperate I need to have someone dress me. Kelly always looks so good and matching, then there is the scroungy dog she allows to tag along. :-)

So - we haven't hassled you lately - when are you going to do something about that? LOL

I just love reading about the two of you together. I would give (almost) anything for a relationship with someone I could have fun with and who would support my running addiction.

I'm getting there. I know I'm slow, but I want things done right. Time is on our side.

She is awesome, I love to support her in all the things she does. As funny as this sounds, I would give almost anything to be able to support HER.

Oh - I would love to have a spouse who I could support in stuff (and who would actually appreciate it).

My daughter says I need to find a wealthy distance runner so that we can spend the rest of our lives running marathons and ultra-marathons all around the world.

Cute picture!!!

Jon, red matches everything; or is it black matches everything? At any rate, when you become Mr. Kelly (with the Y), you will be dressed to success. Yep, Kelly is the girl! She is beautiful, strong and lovely all around. It's all good you're supporting her champion call. Either way, you two are winners.

What's with the .01? That's not rounding it off at all. 0.1 might be. Should have made it a 5K, you silly!

Britta, Thanks!

Smooth, "Mr Kelly (with a Y)" hu? That is one name I don't mind being called. I'll have to remember that and use it sometime. :-)

Nice Canyon run! How many are you gonna do at Suncrest? Are you running up or traverse across to the east? So nice of Kelly to bike around Mr. Kelly with a Y. Can't wait to read all about it. HAVE FUN!

Look at that mile in the 6's! Wow, Jon, good job!

I know exactly where you ran. AWESOME uphill climb! That's a great pace. I wouldn't have been able to keep up with you. I do like running SunCrest. I want to run it at least once a month this summer. Next time, you'll have to run all the way up with Kelly biking alongside (at least while going up). It's great downhill training too. Check out your 6mm. WooHoo!!!

We weren't on the JRP yesterday. Darn, we missed you. We were on the Porter Rockwell and Draper Canal Trail; just 12 min. drive from where you were. I've never found anything like that on my run. Hope the iPod still works and whoever lost it get it back.

THANKS for not putting the .03 in or you'll never hear the end of it from all the OCD's people, I tell ya.

HAPPY EASTER to you and yours!!!

DB, Happy Easter to you and Kelly!!

Nice run!! :)

Thanks Smooth and TJ, Hope you both had a great Easter.

Thanks for not freaking me out!

Good work JON!

Thanks KELLI! :-)

Hey, are you running a race any time soon?

There's a new Jared in Orem now, right? Are you busy checking out the place?

Kelli, No races on the schedule. I'm for sure in SGM, and I will race races I know you are not in. I'm still smarting from the chicking. :-)

Smooth, "Jared"? What is Jared? :-) :-)

I don't know how I'm going to handle "that". We'll all have to wait and see.

OK, we're W-A-I-T-I-N-G!!! Runners are so impatient, aren't they! :-) :-)

YES!

I'm thinking it is not only a running thing. Bikers seem to be as well.

:)

Yes, but I don't mind. Time is on our side. She is a wonderful girl!! :-)

Would you stop running so fast!!? I am just jealous that's all, and I can't seem to get over it!

Just a slow poke pretending to have some speed every now and then. :-) You and Teena and Kelli are the speedsters! Then there is that Smooth, wow I wish I had her endurance.

Great run today. You did something I never seem to do - run into people from this site. I'm such a running loner! Ha.

You're running too fast!!! :) :) :)

Jun - I think that other than planed runs, I have never come across others. Sometimes I see someone and wonder if I've seen their picture, but this is the only time I can remember seeing someone, and Marion recognized me. I was like "hum, I think that is Marion...." I don't trust my facial recognition skills. :-)

TJ - Ha Ha. I think I better start to get serious about running. :-)

You get serious and you will be kicking some MAJOR trash!!!

You are MR. Serious - great running JA!

GREAT RUN JON!!! I think McMillan running is great. I try to do what it says, that and RunnersWorld.com (the training section).

You are doing great and will have an awesome marathon. Are you going to race anything between now and then?

TJ, SR, Kelli - Yeah right!

Kelli, I will run some half's (Hobble Creek for sure, maybe Provo Canyon). I'm sure I will find some 5k's to through in. And, I will entertain a marathon (Des News comes to mind).

This is really what I mean about getting serious. My mind just isn't committed. I do have some commitment towards SG, but I'm even struggling with that.

Really, I think that I'm still trying to cope with being chicked so much....Kelli!

Funny JON! Okay, it is time for us to race together again so I can not chick you and build your confidence level back up. BUT, you know endurance is my thing, so you better hop to!

I see your times, short, long they are all fast! I think I will tell you that I'm going to a race, then go to a different one. :-) Like this one at Bear Lake, I'll tell YOU I'm going one day, then I'll go the other. (one in Idaho on June 12, then one in Ut on June 13, what is up with that?)

http://www.mammothmarathons.org/

Marathons are not my cup of tea, I like the halfs. So maybe endurance is not my thing???

You beat me in a 10k!

Oh, and i say go run both marathons, back to back!

Are you thinking of running one of those? I bet Mesquite would be the ugliest race ever. It is not too pretty there.

No, I'm not thinking of running the Bear Lake ones, but the Little Grand Canyon one is interesting. But it is to close to SGM.

So you were just marathon browsing?

Yeah, just looking around. A guy here at work is going to run that little grand canyon. He is also signed up for Ironman in SG.

Nice SLOW first mile!

Nice run. You must live near the Provo Canyon, that is one of my favorite places to run, I haven't done it in a couple of years, I need get over there.

Tell Kelley HI!!!

ARe you doing Ogden?

Britta - I know, you would be much faster!

Leslie - I live about 3 miles away, I drive there most of the time so I don't have to deal with the city traffic. I do love to run that canyon!

Jon - is Kelly going to do the Spudman? My sister got drawn in the lottery and I am going up with her as her support system. She is also signing up for a triathlon the day after St. George that is over in Las Vegas.

Maurine, Kelly is doing St George Tri next month, and that is it. She is more of a biker. She has done a couple 100 mile rides this year, and has a couple more planned. She is also doing LOTOJA (Logan To Jackson Hole)(about 210 miles) and she is also doing Seattle to Portland (250 miles). Spudman should be fun!

My ex has done the STP several times and really enjoys it.

Does she ever do the MS bike ride in Logan in June? It is pretty popular.

I'm pretty new to the bike races/events. Yeah she did or has done the MS150. I think that is the one she had a nasty spill at last year. I think she is a maybe for this year.

I ditto Britta on that one!

Great job Jon! You are doing great!

But the first 3 were more fun!

Thanks Tyler.

Kelli, I would agree. Three with Kelly is better than without!

Hey Jon,

Very NICE "Kelly" miles and speedy 3 in Lehi. What time and where were you running? I ran in the morning around the bench from my house to Smith's to 1600 West and back to 600 E to home for an 8 miler. It was windy.

Hey Smooth, we didn't run until evening. Ran down around the elementary school on 300 W, then back over to Kelly's. That is 3 miles, then I ran that again alone.

I'm confused where all your route went. Smiths is right there by Kelly's, but isn't 1600 W way over towards Thanksgiving Point/Interstate? Lehi is so stretched out, and in funny ways. AF jets in here and there, one second your in Lehi, the next Highland. "I'm so confused." :-)

Jon,

Smith's is about 1600 East, I think. The light at Micron/dentist office is 1200 East. I live just west of 600 East which is the main road west of Kelly's. From my house to the Smith's light is exactly 1.6 miles.

At the Smith's light, I turn around and go west running on 3200 N to the Center St. Roundabout and run up to Bull River Rd all the way to 1600 West which is where the canal trail ends. It is very close to the light by the Traverse Mountain development. I wish I know how to link my run from my Garmin Training Center onto the blog so you can see the route. It is all within the Lehi bench. I love to do tempo runs on this route. I can make a loop anywhere between 4 to 12 miles with or without hills.

Besides running the "bench". I like to run the hills here. There are 5 hills that run north-south:

1) 12th East ~ a V-shape killer steep hill.

2) 6th East ~ not recommended with narrow and blind curve. It used to be the choice of hillwork for the High School xcountry team until too many homes/traffic come into the area.

3) Center St. ~ short and perfect for hill sprints/repeats.

4) 3rd West ~ This is my favorite, 1.5 mile long, wide and straight.

5) 12th West ~ I run this alot. I love the 0.3 mile at the top to Bull River Rd.

There's a good fairly steep hill going east/west on 2600N from about 12th West to 300 West. A less steep hill parallel this one is on 3200N. But I really like running the rolling on Bull River.

The block my house sits on (2600N, 600E, 3200N, Center St) is a perfect 2 miles square. This is where I do my Yasso's 800.

Sorry, didn't mean to go on and on about the running routes here. You'll have to have Kelly show you around.

8:15 up a canyon is pretty speedy! I bet Kelly has a blast biking up that thing. YIKES!

Wow,

WAY to blast UP the canyon. GOOD JOB to Kelly biking a marathon UP and DOWN! Glad you got most of your miles done before the rain storm. I saw the mountains on Sat. and they looked like they're in Washington State.

Your an 8:15s UP A CANYON!!!

Nice work DB!!

(Check out that sub 8 average for a long run ... VERY COOL!)

Thanks all. I keep thinking my pace should be way faster than that. I hope it starts to come together.

Teena, you don't think that is toooo fast, should I back it down to 8:20-8:30? McMillan indicates I should be doing 8:30, and speed work in the low 7's. I hope I'm not messing things up.

Hey, Kelli/TJ, have you two had problems with your IT band? My hip (deep in, and very top of hamstring) is hurting. Its been hurting for a little more than a week, its making me a little nervous.

DB,

I think that is dang fast to be running 8:15s up a canyon ... especially if you are having IT band issues. Slow it down a bit!!!

Yes, both Kelli and I have had major IT band problems. The best thing you can do is STRETCH, ICE, AND DEEP MASSAGE. Yoga does wonders. Try Rodney Yee's AM/PM Yoga (the AM portion is only 17 minutes and it has AWESOME stretches for the IT band). You can get it at Target for $20. Also, If you could get Kelly to rub down that facia SUPER SUPER SUPER hard it will release some of the tension and help a ton. I'm talking HARD!!! You should feel like crying/screaming. Just have her take the palm of her hand and dig in and with lots of pressure take it from the hip down to the exertion point on the side of your knee.

Baby it now so you don't pay for it later!!

My hip pretty much always hurts, but I have gotten the pain out of my knee. If the IT band pain moves to the knee, the running will be seriously affected. So, take care of it now. There are some very good yoga stretches that loosen up the hip, MUST DO! And downhill running should be avoided when you can. AND, I know you hate it, but maybe a week of slower running will help, too!

Humm, You both recommended yoga. I feel sooooo lame doing yoga. I can't seem to get my body to do those things. But maybe I should give it another try.

Running slow isn't a problem, I am already doing that! :-)

Do it DB!!!

Only the manliest of men do Yoga!!

That is FUNNY! "Manliest"

Not funny ... SO TRUE!!

Did you happen to see the picture of Bob on RivertonPaul's blog?

http://rivertonpaul.fastrunningblog.com/blog-8-very-easy-I-admit-I-was-switching-/04-21-2009.html

WOW!!!

I did see that, can you say photo shop? :-)

I should give it a try. Maybe I can do that pose someday! Would be sweet if I could. I'll make sure I post the picture.

No way DB!!

That is REAL!!!

Don't mess with my mind!! :)

Wait, who is Bob?

Bet you can do that pose now!!

You better get clearance from Kelly before you post the pic though!!

We'll all be checking your blog frequently! :)

You are totally messing with me now!!

HaHa, no way could I do that!

Really, who is this "Bob"?

You could totally do it!!

Bob is a personal trainer on The Biggest Loser. Jillian is the other trainer. And she doesn't have a wacked out face like that! :)

That wacked out face made me wonder even more if the photo was "fixed" up.

From the Biggest Loser's number one fan----BOB does look like that, exactly. And that pose he is doing is THE pose for your IT band. You can do it while holding onto a wall, that was how I started. It REALLY helps JON! Give it a try.

So Kelli, you can do that pose? Without the wall? Wow. I don't think I can do it. Yoga is hard. And I feel like such a dork when I can't bend like they want me to.

I can, after much practice!!!! But really, it will help your hip. Do it in the privacy of your home, then no one can laugh!!!!

Careful with that area. That extra high hamstring areas been a pain for me.

Michelle, I know that hamstring area has given you some serious problems. I keep watching your blog hoping that you will be getting better. Injuries STINK!

I've been trying to figure out how to better stretch that area. If you have info your willing to share, I would appreciate it.

Have you been able to ice the area at all?

Good run. I hope you can avoid injury.

I'm with Maurine, I hope I can avoid injury too. I think I will be ok. Oh, no ice, I think I would have to freeze my whole mid section to ice that deep area.

AWESOME workout! Check out that last split. You finished STRONG!

Have you done the stretch where you cross one leg over the other like the number "4", then lift to stretch the hamstring? Another good stretch is a yoga stretch sitting (straight spine posture) with one knee bended on the floor and hug the other knee with it crossing over the bended knee, then gently twist your body while hugging the leg to stretch that pyriformis.

I find using "the stick" to roll out the long muscles by the tendon help too.

Smooth, I haven't tried those stretches. The first one, cross the legs while sitting, laying flat on back??? I'll try them! Thank you!

LOOK UP YOGA HIP OPENERS ON THE INTERNET!!!!!!!!!

Great run!

Jon,

How's the left hip/hamstring? Where are you and Kelly running tomorrow? We're gonna run Lehi JRP rain or shine, meeting at 6am. Be fun if you can come.

Hey Smooth, thanks for the heads up on the JRP run. I will see if I can make it. Yesterday my neck stiffened up. I could hardly turn my head. Don't know what happened, but......I skipped running this morning, but am thinking of trying early this evening. If I don't see you tomorrow, have a great run! Maybe will be able to say Hi at Stake Conf Adult session tomorrow eve. Kelly is in a group singing a special number, so I am inviting myself to your conference.

DB,

Go buy one of those therma-care neck patches. They do wonders. Seriously!

Therma whata? Is it like a heat patch? Is heat the way to go?

Yep, it's a heat patch. If your neck feels like it has a kink it, then that is what you need. Seriously, they are awesome. They usually come in three packs for roughly $6. One patch lasts 8 hours. You can get them at Target, WalMart, almost anywhere.

I have some salonpas patches. They're medicated anesthetic patches sold in WalMart or any store where they sell bandaides, pain meds.

I've slept with an electric heating pad under the neck when I had a "whip-lash" last year. It soothes and relaxes the muscles.

Have Kelly massage the kinks for ya. I will see you tomorrow night. Can't wait to hear Kelly sing. Wow, she's multi-talented.

I think I will run up to Target and get a pack of those ThermaCare patches. I did a quick look up on the internet and found a coupon for $3 off a package. If they offer some relief I am there!

Good info Smooth and TJ! Thank you!

You'll be glad you did!! I used to get neck kinks all of the time. Then I went to a down pillow and have had very few problems since. :)

Down, not memory foam? Seems like memory foam is all the rage.