December 28, 2015

Ran/walked about 55 minutes

During mid-day, I drove to the 100th South trail head and went south on the Jordan River Parkway. I ran for about 55 minutes (2 miles). Most of the path was clear, but in the shady spots, there was about 50% ice and 50% asphalt. The temperature was in the high 20s (F), and a slight north wind was blowing. I wore 3 layers, and my body felt fine, but my fingers were cold. When I was in marathon training, it would take about a mile and a half for my body to warm up. Now that I'm older and am walking as well as jogging, it takes longer for my body to warm up. The pain in my fingers was just beginning to subside when I got back to my car, even though I had cotton gloves that provided protection against the cold.

This picture, taken from the web, shows fingers that have frostbite and are thus white due to poor blood circulation. My fingers were cold today but did not have frostbite. However, I have a pair of heavy mittens that would keep my hands warm, but I haven't been using them during my running due to their weight. I'm going slow enough that the weight of gloves shouldn't be a concern, and I think I will use those mittens on my next run if the temperature is in the 20s or below. The mittens have about 1/4 inch of wool with a nylon shell.


I used to do a lot of winter camping as Scoutmaster, and I only remember one time when two or three of my scouts had problems with frostbite. I taught them to check their faces and hands often for frostbite and to check their toes when they first got up, the symptom being small white spots on their hands and feet that indicated frostbite was beginning to occur. One morning after we got up, a couple of the scouts had small white spots on their toes. My car was nearby, and I took the affected scouts to the car and used the car heater to warm them up. I had taught the scouts to use hand warmers in their sleeping bags to keep their feet safe while they were sleeping, and most of the boys were OK.

December 26, 2015

Ran/walked 40 minutes

My wife and I drove to the South Jordan Rec center, and we walked or jogged about 40 minutes. There is about a foot of snow on the ground, but the city is good at plowing the Parkway. However, the temperature was about 30 when we left home but was in the 20s when we finished our workout. We decided to avoid the cold by going to the rec center. We haven't exercised for about a week, so I went about half of my normal workout as a way to "get back into it".

December 19, 2015

Ran for about half an hour

My wife and I drove to the trail head at 100th South and went south. She walked two miles, and I ran/walked about half an hour, doing about 1.6 miles. The air temperature was in the low 40s (F), and we went out in the late afternoon. I usually would go farther, but I didn't feel like running, so I turned around and went back to my car. My wife goes faster than I, and we both arrived back at my car at the same time. I've been getting pretty good sleep but just needed to do less activity than I usually do. The path was free from snow but had some water on it in shady spots.

December 17, 2015

Another hour of running/walking

My wife and I went to the South Jordan rec center, and I ran and walked for an hour, using the same ratio of running and walking that I've used on the Jordan River Parkway (40 seconds running and 60 seconds walking). Using time instead of distance is easier than actual distance since I just have to look at my watch when I began and exercise for an hour. The last time I used the rec center, I had to count laps, and I frequently forgot how many laps I had done. The outside temperature was in the low 30s, but it felt cold. The rec center was cool but felt fine after my body warmed up.

I would have liked to go to the Jordan River Parkway, but it was quite cold outside and I wasn't sure the Parkway path would free from ice. When I was younger, I would have gone to the Parkway, but I'm older now and less interested in "braving the elements", and I have my wife's feelings about this matter to consider. She is younger than I, but not by many years. It was nice to run in a cool but comfortable place!


December 7, 2015

Completed my 1-hour rest run

My wife and I drove to the East Pavilion and went south. I felt pretty good and went a bit faster, going a couple hundred yards more than I went last week. Also, I didn't take any rest stops on the way out or on the way back. There was a 10-15 mph gusty head wind on the way out, and it was nice to have it as a tail wind on the way back. I didn't push for speed. I just let my body do its thing. There was a small bit of sun during the run, but the sky was mostly overcast. The gusty wind indicates a storm front is moving through the area. The following picture was taken from the web, although today's wind was not as strong as that depicted in the picture.

December 5, 2015

Beautiful day today for another 1-hour run/walk

My wife and I drove to the South Jordan East Pavilion, and we went south. The temperature was in the high 40s, and there was little if any breeze. Just a great day to be out. Not a lot of people on the path this morning, but several runners were out. I took no rest stops on the way out but took several on the way back (after about 2 miles, I started getting tired).

December 3, 2015

Another 1 hour of run/walk plus 1/4 mile of walking

My wife and I drove to the parking lot at 100th South and went south. She went about 1/4 mile farther than I went. When I completed the hour of running and walking, I still had about 1/4 mile to go, and I walked that distance back to my car. I took one brief rest stop going down and three stops coming back. I felt pretty good going down but was tired on the way back and went slightly slower. The times given above do not include the rest stops. We were out in the mid afternoon, and the sky was cloudy and thus cooler. During the morning we had mostly sunny skies. The shade-temperature under my deck peaked at 45 (F) and was 44 when we left to go out.

November 25, 2015

Again, another hour (plus a couple of minutes)

I drove to the trail head at 100th South and went south and back, for an hour plus a couple of minutes. The temperature was in the low 50s (F), and the sky was a mixture of clouds and sun. However, as my run progressed, the sky became more cloudy, and I felt a few drops of rain during the run.  We're supposed to get some snow tonight. I used a run:walk of about 40 seconds running and 60 seconds walking.

November 23, 2015

Ran/walked another hour

My wife, Judy, and I drove to the South Jordan East Pavilion and went north. I ran/walked for half an hour and then turned around and went back to my car. Judy walked the same route. She goes faster than I go, and she went about 100 yards farther than I went. The temperature was in the high 40s (F) while we were out. There was a lot of sun, and it was a great day. Quite a few people were on the path. The temperature last night was about 20, and we waited until mid-morning to go out so the temperature would be warmer. I had to take off my windbreaker on the way back because it was too warm for the jacket. I took three short rest breaks on the way back. Since this was a rest run, I didn't want to push myself.

November 21, 2015

Ran/walked 1 hour 2 minutes

My wife and I drove to the trail-head at 100th South, and we went north. I ran/walked for 1 hour 2 minutes, going about the same distance (2.8 miles) that I've been going. I want to run this time several more times before I increase the time.

There were quite a few runners, walkers, and cyclists on the path. The temperature was in the mid 40s (F), the sky was sunny with no clouds, and it was another nice day to be out (no wind). I added 5 seconds to my walking and running, giving me 40 seconds running and 60 seconds walking. While I'm getting used to the total time, as mentioned above, I will also be getting used to the longer phases of running and walking. It's good for runners, especially older runners like me, to make small changes in distance and/or pace so our bodies can get used to the higher levels of activity.

I've been careless in not stretching very much before and after I run. I'm trying to get back to my practice of stretching, and I feel pretty good. I'm also getting 7 hours of sleep each night, and that helps, too.

November 19, 2015

Increased distance to 2.8 miles or 1 hour of running/walking

My wife and I drove to the parking lot at 100th South and went south. She walked 2.9 miles and I ran/walked 2.8 miles. The temperature was in the mid 30s (F), not much sun, and there were south-wind gusts of 15-25 mph. It was nice having the gusts push me on the way back. I made the distance with no rest stops.

My distance is long enough that I need to change from distance to time. My weekly goals for time are 1 hour, 1.33 hours, and 1.66 hours, representing a rest run, a medium run, and a long run. It takes me about an hour to do the 2.8 miles, so I think I'm ready to start using time instead of distance. The advantage of time is that for the same time, the distance covered varies according to how the runner feels, and this change is automatic. I'll start using time and then increase the mid and long runs a bit as I get stronger, until I reach my goal for the three times. I'll keep the rest run the same time as today. I run 3 times per week, and that allows me to do all three times each week.

I've been running 30 seconds and walking 50 seconds, but I changed to 35 seconds and 55 seconds earlier this week. These changes are small, especially for younger runners, but they work fine for older runners like me. I like Jeff Galloway's run/walk method. It allows me to go further than I would go if I did no walking. When I was younger, though, I would do only running. I later learned about the run/walk method and changed to it.



November 17, 2015

Ran/walked 2.7 miles on a different route

My wife and I drove to the South Jordan East Pavilion, and went south. She walked 2.2 miles and I ran/walked 2.7 miles. The sky was overcast, and the temperature was in the mid 30s (F). There was no wind, but it seemed cold. I saw a few other runners and cyclists on the path, but there weren't many out. I took no rest stops and felt pretty good!

November 14, 2015

Ran 2.7 miles again

I parked at the 100th South trail head and went south. I didn't have a lot of energy, but with the help of one rest stop going out (at the 0.8 mile mark) and four rest stops coming back (at the 1.7 mile mark and 2.2 and later markers), I made it. The sky was clear and sunny, and the temperature was in the mid 40s (F). There were a few people on the path, but not as many as I usually see.

My wife drove her car to the parking lot so she could run errands afterwards, and she walked 2 miles. 

November 12, 2015

Increased distance and ran/walked 2.7 miles

My wife and I went south from 100th South. She walked 2.6 miles and I ran/walked 2.7 miles. I felt fine and only took one short rest stop (on the way back) at 2.2 miles. Not many people were on the path. A couple of walkers and 2 or 3 cyclists and 7 runners (in two groups). We were out about 10:30, and the temperature was in the mid 40s (F). I think the reason I felt fine this morning was due to my getting more sleep last night. The sky was mostly clear and sunny, and the sun felt good. There were wind gusts of about 10-15 mph, but the wind was mostly gone. I wore three layers, and my outer layer, my nylon wind breaker, did a nice job of cutting the wind.

November 9, 2015

Felt stronger today and did another 2.6 miles

I ran/walked to the bench south of 10600 South and back to the parking lot at 10000 South. There was a gusty head-wind of 15-20 mph going out, which made running and walking harder, but the gusts were a tail-wind on the way back, although the gusts weren't as strong as they had been. I took one short rest stop going out (0.83 miles) and two rest stops (1.6 and 2.1 miles) on the way back. When I turned around and headed back, I immediately felt the warmth of the sun, and I started to sweat. I went about 3/4 mile and then took off my nylon windbreaker. I felt fine afterwards. The sky was cloudy but sunny, and it was a nice day to be out.

November 7, 2015

We each did 2 miles

My wife and I went north from 100th South. I felt tired, so I only did 2 miles. I took a short rest break at the turn-around point and two short breaks on the way back. After I got home I did about 1/4 mile using my lawn mower to suck up leaves, giving an equivalent distance of 2.2 miles. Improvement comes in peaks followed by a downer. Hopefully, today was a downer and I'll do better Monday after a day (Sunday) of rest and better sleep. The sky was sunny, temperature in the low 50s (F), and it was a nice day.

November 5, 2015

We all can benefit from running

This is a personal blog, and I don't include many links to stories written by others. However, I just read a story of how running has helped a woman to be a better person, and I thought I'd share that story with you.

https://www.vacationsmadeeasy.com/TheBLT/KeepMovingForward691.html

2.6 miles is the magic number this week

My wife, Judy, and I drove to the trailhead at 100th South and went south. She walked and I alternated walking and running; we each did 2.6 miles, going to the bench that is 0.3 miles south of 106th South. There were snow flurries while we traveled to the bench, but the air temperature was in the low 40s (F), and the snow melted as soon as it hit the ground. While going to the bench, we had the trail mostly to our selves; I only saw two walkers and one cyclist. On the way back, though, the snow flurries were gone, and more people were on the trail. I took no rest stops during the run.

This was the maiden run for a new pair of shoes (I will post a review of them on my training site at http://runninginjuryfree.org The shoes are the new ISO Triumph shoes from Saucony.

November 3, 2015

Ran 2.6 miles

I went running in the late afternoon and ran 2.6 miles. I didn't really increase my distance by 0.3 miles (the increase was about 0.1 miles); the numbers about distance reported in previous posts are a bit low, but the distance to the bench where I turned around is accurate, because I've checked that distance several times with my GPS. After I had gone 0.5 miles, the sun was down, but I got back to my car before it was dark. The temperature was 53 (F) when I left home and 48 when I returned. It's interesting that 48 degrees in the spring seems warm but 48 in the fall seems cold. It depends on what our bodies are used to. I ran from the trail head at 100 South and ran to the bench that is 0.3 miles past the 106th South overpass. I took no rest stops on the way out or on the way back. There was a 15 mph gusty wind during my run, the gusts coming from a cold front that is moving through the area. I wore 3 layers on my body, but I need to change to long-sleeved t-shirts.

I didn't have my two-phase timer, and I ran about 30 steps and walked about 50 steps, which corresponds to 25 seconds and 50 seconds, respectively. Some times I counted steps and sometimes I just picked out a tree or bush that was approximately that many steps in front of me.

The following picture was taken from the web.

October 29, 2015

Another 2.3 miles

Rain is forecast for this afternoon, so my wife and I went to the Jordan River this morning. We went south from 100th South. The sky was overcast, and the temperature was about 49 (F). I wore long pants and a nylon wind breaker and felt fine. There was only a slight breeze blowing. I ran faster than I have in the past, and I took no rest breaks going out and only two breaks coming back, at 1.3 and 1.8 miles. I slept well last night and got 6.5 good hours of sleep.

October 27, 2015

Ran/walked 2.3 windy miles

My wife, Judy, and our grand daughter, Anja, went from the South Jordan East Pavilion to the Draper playground at about 12100 South. Judy was walking, and Anja was on her scooter. I went about half way to the playground, running 25 seconds and walking 50 seconds, and I then returned to my car. When I reached the car, I had only gone 2 miles, so I ran north 0.15 miles and returned to the car, and I drove to the Riverton playground which is across the river from the Draper playground. Lots of runners and cyclists were on the path, but not many walkers. I took no rest stops during my run. There was a gusty north wind of about 15 mph which made it cooler than the mid-50 degrees (F) given in the weather reports. When the wind wasn't blowing, the sun felt nice. I wore running shorts and a single t-shirt. A jacket would have been nice as a wind breaker.

When I got to the Riverton playground, my wife was on a bench watching Anja climb on the slides and other things on the playground. I watched Anja for about 15 minutes, and then we drove home.

October 24, 2015

Ran 2.3 miles again

My wife and I were out about 10 am. The temperature was in the mid 50s (F) when we started and in the low 60s when we finished. Quite a few people were on the path. We went south from 100th South. That route doesn't have much shade, and we took advantage of the warmth from sun. I took no rest breaks on the way out, but I took three breaks on the way back, at the 1.3, 1.8, and 2.1 markers. I'm always more tired on the way back than on the way out.

I am getting stronger. Today I went 1.3 miles before I took a break.  A few months ago, I was only going about 0.75 miles before my first break. I am trying to get more sleep, but I'm still only getting about 6.5 hours of sleep each night.

October 22, 2015

Upped my distance to 2.3 miles

I ran/walked 2.3 miles this afternoon. The temperature was in the low 60s, and it was a beautiful Fall day. The sky was cloudy, and the moments of sun felt good. Not many people were on the path, though. Mainly cyclists with a few walkers. I took three short breaks, one going out and two coming back. I could have skipped the last break, but it was nice to sit on a bench for a minute and enjoy the sun and slight breeze. I felt fine during the run and handled the increase in distance OK.

My wife was busy planting bulbs, and she didn't go out with me. She had a nice walk yesterday, so she is doing fine.

October 21, 2015

Walked 1.5 miles

My wife and I were babysitting our grand daughter today, and we went to the South Jordan East Pavilion and walked to the 114 South street bridge and back. Our grand daughter, who is 6, rode her scooter. I couldn't believe how much energy she has. My policy with her is that as long as she can see us she is free to go ahead of us. She rode all around while we walked down the path. Since I ran/walked yesterday, today was a walking day.

The following picture, taken from the web, shows the type of scooter used by my grand daughter. Her scooter is pink.

October 19, 2015

Another 2.2 miles

My wife and I drove to the 100th South trail head and went north. I completed 2.2 miles with no rest stops. We began our trek about 11 am. I forgot my two-phase timer, and I just approximated running 25 seconds and walking 50 seconds. The temperature when we arrived back home was in the mid 50s (F). There weren't many people on the path. Most people, it seams, are working during the times we run or walk.

I mentioned a few weeks ago that my left knee was sore. I've been stretching hips several times per day since then, and my knee is no longer sore. 

October 16, 2015

Ran/walked 2.2 miles again

My wife and I just returned from our workouts. I only saw a few runners and walkers, but I saw quite a few cyclists. On the way back, I changed my timer to give me 5 seconds more walking. I'm now doing 25 seconds running and 50 seconds walking. I took two breaks on the way out (at the 0.5 and 1.0 mile markers, and four breaks on the way back, at the 1.2, 1.35, 1.7, and 2.0 mile markers. The temperature when I got back was in the mid 70s (F), a beautiful fall day. Some of the leaves on nearby trees are still green while others are turning red and brown. South Jordan City has turned off the water at the parking lot at 100th South in preparation for freezing temperatures.

I was on my feet a lot yesterday afternoon. We took two grand kids to the Halloween activities at a historical site called Gardiner Village. I didn't do a lot of walking, maybe 1 mile or so, but a lot of standing.

October 13, 2015

Ran/walked a reduced distance of 1 mile

I went running and walking along the Jordan River Parkway, in the late afternoon. I was on my feet a lot during the past two days, spraying my brick patios with a sealer, and I was tired. I thus ran only 1 mile, and when I finished, I was glad I hadn't gone further. We're having abnormally warm weather, and a lot of people were using the Parkway path.

October 7, 2015

Ran/walked 2.2 miles

My wife and I went to the Jordan River in the late afternoon. She walked her usual 2 miles, and I ran/walked 2.2 miles, using my usual 25 seconds running and 40 seconds walking. I took two rest breaks on the way back, at 1.2 miles and 1.7 miles. There was a lot of shade on the path due to the lateness in the afternoon. It was pleasant to be outcside.

October 3, 2015

Another 2.1 miles

My wife and I were out in the late afternoon and went north from 100th South. The temperature was in the mid 60s, and since it was late in the afternoon, there was a lot of shade on the path. We saw lots of cyclists but not many walkers or runners. Lots of cyclists. I haven't been diligent in stretching, and I made sure, this time, that I stretched before and after I ran. My left knee is sore, and I hope the stretching helps. After a minute or so of walking, the knee feels fine, and I'm taking Rhus Tox for the soreness. Rhus Tox is made from poison ivy, and it is good for soreness that gets better with movement.

October 1, 2015

Another 2.1 miles

My wife and I were out early this morning. The sky was cloudy, and we had shade almost the whole time. There were a lot of cyclists and walkers on the path but not many runners. We went south from 100th South.

September 29, 2015

Walked 0.6 miles

We're baby tending two grandchildren the first three days this week. One is in school today, and the other was at home with us. We went for a walk with the one at home and did about 0.6 miles around the neighborhood. My wife and I walked, and our granddaughter drove our jeep.

September 26, 2015

Ended the week with another 2.1 miles

My wife and I started our run about 10:10 am, still early enough to get some shade. We drove to the South Jordan East Pavilion and went north. I took a short rest break at the bench that is 1/2 mile south of the 100th Street parking lot where we usually park. I also took a short break at the bench on the way back that is about 0.3 miles south of the tunnel under 106th South. There were a lot of cyclists and walkers on the path but not many runners.

September 24, 2015

2.1 Miles Again

Judy and I were out early this morning, about 9:15 am. We drove to the East Pavilion at 108th South and went south. My oxygen level was higher, and I felt fine while I ran. I took no rest stops on the way down and only one on the way back. The temperature was in the 60s (F), and it was a nice Fall morning. We saw a few cyclists on the path but not many walkers or runners.

September 22, 2015

Judy and I ran/walked for another 2.1 miles

We started our run about 11:30 am. When we left the parking lot, there were only two cars in the lot, besides our car. But, when we returned there were quite a few cars in the lot. We went north but didn't see many people on the path. I guess they went south. We did see, though a lot of cyclists on the path, but they likely didn't park in the lot at 100th South.

I took no rest stops on the way out, but I took two stops on the way back. I was tired when I finished my run but not as tired as I was last week. The temperature during our run was about 85 (F), and it was a nice day to be out. No wind of any kind, just nice Fall weather.

September 17, 2015

Did 1.5 miles

My wife and I just finished 1.5 miles going around our neighborhood. We were out in the late afternoon and got home just before it got dark. I was pretty tired when I finished. I need to eat more when I'm going out in the late afternoon. All I had to eat today was a banana for breakfast and  a couple of cheese sandwiches in the early afternoon. I don't know what that translates to in calories, but it's probably not enough to keep my body going much less going 1.5 miles for exercise. I woke up about 8 am this morning and wasn't hungry. I spent the day doing blog work and didn't feel hungry at all. Even right now I don't feel hungry.

September 7, 2015

Did 2.1 miles

My wife and I were out about 11 am, and we went south from 100th South.I took no rest stops on the way down but several on the way back. The temperature was in the mid 80s (F), and it was nice to be out. A lot of people, mostly families with children, were on the path, enjoying the Fall temperature.

September 5, 2015

Another 2 miles

My wife and I were out in the late morning and went north from 100 South. We went north, because that route has more shade than going south. On the way back, we struggled with a 30-40 mph head wind, and I went slower than I would have gone if there was no headwind. Fortunately, the trees and bushes broke some of the headwind, but there were sections when we faced the full fury of the wind.

My wife saw a Heron standing in the river. The bird was gone when I went by the river. The following picture was taken from the web.


September 1, 2015

Ran/walked 2 miles again

Judy and I started our run about 10 am, later that we had wanted. Due to the shorter days, that time was like 9 am during the summer. I felt fine during the first mile but was tired during the second mile. I took a rest at the turn around point (1 mile) at the bench at the north end of the Sandy golf course, and I took two rest breaks on the way back. Even though it was in late morning, there was a reasonable amount of shade on the path. I didn't check it, but the temperature was probably in the mid 80s.

August 27, 2015

Ran/walked 2 miles

Judy wasn't able to go so I went alone to the Jordan River Parkway and ran south for 1 mile and then returned.  I was out in the early afternoon, and the temperature was in the high 80s (F). Quite a few people were on the path.

August 24, 2015

Ran half a mile and then aborted

I started running in mid-morning, but after a quarter-mile, I turned around and went back to the parking lot. I was pretty tired and decided it was best that I return home and rest. I could have forced myself to go on, but that would probably have affected me in the coming days.

August 22, 2015

Ran 2 miles this morning

I went to the Jordan River Parkway this morning and ran/walked 2 miles. I also walked about 1 mile during the week while in Provo attending non-credit classes at BYU. I didn't carry water, because the temperature was in the mid 80s (F). There were a lot of cyclists out this morning and several walkers and a couple of runners. I could have done 2.2 miles again, but I decided not to push myself since I didn't run during the week. I also mowed my lawns later in the afternoon, and I wanted to save some strength for that task.

August 15, 2015

Again, 2.2 miles

Judy and I were out early this morning, just after the sun came up. We went south from 100th South. Because of clouds, the path was in shade all the way to the turn-around point. On the way back, though, it started to get hot. I filled two bottles with water but forgot to take them. I was fine on the way down, but I took two brief rest stops on the way back, plus a brief rest at the tunnel under 106th South. I could have used the water on the way back, and I got a drink at the parking-lot fountain before I drove home.

August 13, 2015

Another 2.2 miles

Judy and I went north, starting at 10:55 am. I felt fine on the way out but got tired on the way back. It was awfully hot during my run, and that made me more tired. I carried two cups of water but would have done better with three cups.

In the late afternoon I sprayed weeds in my lawns, and tomorrow I will mow the lawns. I'm trying to do the mowing on non-running days, because the mowing takes a lot out of me. I have a self propelled mower, and I'm not sure why I get so tired, but I do.

The following picture was taken from the web, but it illustrates how I feel when I'm finished....


August 11, 2015

Increased my run to 2.2 miles

Judy and I were out at 8:30 this morning. We had a lot of shade on the path. I increased my distance by 0.1 miles, not a lot, but I was tired during the run. I took a brief rest on the bench at the north end of the Sandy golf course, and I also walked through a few running phases. I'm still using a run:walk of 25:40 seconds.

August 8, 2015

Did another 2.1 miles

I started running in the late afternoon as the sun was setting. By the time I turned around, the sun was down. It was still light when I returned to the parking lot, but it was dark when I returned home. Even though it was almost dark while I ran, there were still a few people on the path.

August 5, 2015

Ran a tired 2.1 miles

My wife and daughter-in-law were off looking at the Parade of Homes, so I went alone to the Jordan River Parkway. I was tired and took several rest breaks (going and coming), but I completed my run. I did, though, walk through several running phases of my run/walk. The first part of the run was overcast, but the sun came out during the last half. I didn't carry water and was pretty thirsty when I finished. I made good use of the water fountain at the parking lot, both at the beginning and the end of my run. Quite a few people were on the path, and it was a nice day to be out. During my run last week and Monday of this week, I saw quite a few quail, but I didn't see any today.  The South Jordan maintenance crew was out yesterday putting hot tar on large cracks in the asphalt.

The following picture of cracks was taken from the web.


August 3, 2015

Ran /walked 2.1 miles under an overcast sky

We had light rain during the night and morning, so I waited until early afternoon to go out. During my run, the temperature was in the mid 60s (F). I ran/walked 2.1 miles and only saw one cyclist while I was out. I've been using a run:walk ratio of 20 seconds:40 seconds, but after about 1/4 of my run I changed the ratio to 25 seconds:40 seconds, and I did fine with that ratio. I took no breaks and felt fine at the end.

August 1, 2015

Only ran once this week but did 2.1 miles again

Our granddaughter, Kristen, is visiting with us, and the three of us went to the Jordan River Parkway about 9:45 am and went north from the parking lot. The run was uneventful. I saw one skater pushing a baby cart and several runners. I saw several walkers including two walkers who congratulated me on being active in my old age. I told them my goal was to reach 100 and still be active and that I had 21 years to go. They said they wanted to be active in their old age, and I, jokingly, said we could hold hands and cross the finish line together when I turn 100. I took one short break on the bench at the south end of the Sandy golf course (on my way back); the break was at a distance of about 1.1 miles. I drank about 1-3/4 cups of water; I poured the remaining water (plus another 1/2 cup) on my head after I finished the run. I was sweating, and the water running down my head felt great!

The following picture was taken from the web.

July 25, 2015

Another 2.1 miles

My wife was busy getting ready for the visit of relatives, so I went alone to the Jordan River Parkway and ran south. I did approximately 2.1 miles and took no rest breaks. I was out at 9 am, and there was quite a lot of shade on the trail. I didn't see many runners or walkers, but a lot of cyclists did pass me. The temperature was in the high 60s (F) and low 70s. Nice conditions for running. I drank about 1-1/2 cups of water during my run.

July 23, 2015

Increased my distance a bit to 2.1 miles

I ran/walked 2.1 miles this morning, and my wife walked 2 miles. I took only one rest break which was at the south end of the Sandy golf course (after 1.1 miles). I felt fine when I stopped at the bench, but I got tired on the way back. However, I continued moving and didn't stop until I was done. I passed one other runner on the trail and a lot of cyclists. No walkers, though. We started our run/walk about 10 am, later than I would have liked but early enough that there was still shade on much of the path. The temperature was in the mid to high 70s (F). I drank about 1-3/4 cups of water during my run, taking a nice gulp every two or three walking phases.

The following picture of a cyclist on the Jordan River Parkway was taken from the web.


July 18, 2015

2 more miles

My wife and I went out about 7 pm and did 2 miles, going south from 100th South. The sun wasn't quite down, and there were a lot of clouds in the sky. We were back at our car just as the sun was going behind the Oquirrh mountains. Quite a few walkers and cyclists were out, and a few runners, too. The temperature was in the high 70s (F). I didn't take any rest breaks during my run, including none at the turn-around point.

The following picture of the Jordan River Parkway looking south is near the parking lot at 100th South. The picture was taken from the web.

July 16, 2015

Late leaving but did 2 miles again

My wife and I were late leaving, hitting the trail about noon. We went north again to catch what little shade there would be. I only took one rest-break (at the turnaround bench), and I drank 2 cups of water during my run. I only saw one other runner on the trail and only two or three cyclists. The temperature was in the high 80s (F).

The past week has been sunny with beautiful clouds and temperatures in the high 80s (F) or low 90s.

July 13, 2015

Two more miles

My wife and I did the northern route from 100th South again. Another 2 miles. I took only one rest stop, at the turnaround point, and I felt stronger than I did a few days ago. We were late going out (about 11 am), but there was still a reasonable amount of shade, and I ran both sides of the path to get the shady spots. I drank two cups of water during my run, plus a nice drink at the fountain at the parking lot.

The following picture of shade on the Jordan River Parkway was taken from the web. The picture shows the path just south of the 106th tunnel, near where I run.



July 9, 2015

Two more miles on the northern route

My wife and I did the northern route from the parking lot at 100th South to the bench at the Sandy golf course (1 mile to the bench). I only had 5 1/2 hours sleep last night, so I was tired on the way back and did more walking than usual. Going out, though, was fine. The temperature this week is cooler than last week, and that helps. I drank three cups of water instead of the four cups I used last week. I took no rest stops going out (not counting a rest stop at the bench at the turn-around point), but I took one rest stop and more walking on the way back.

July 6, 2015

Did another 2 miles

I hit the trail (going South from 100th South) at 8:45 am and ran/walked 2 miles. My wife walked the 2 miles. I took my first rest-break at the turnaround point, but I took several short breaks on the way back. The temperature was in the high 60s (F) during my run, and, due to the time-of-morning, there was quite a lot of shade. I drank 2 cups of water during my run, plus a good drink at the start and another drink at the end (from the fountain at the parking lot). There were a lot of cyclists on the path and a few runners and walkers. Several families with small children were on their bikes.

July 3, 2015

Ran a mile at the rec center

We had two grandchildren with us today, and we took them swimming at the local rec center. While Judy and the kids were swimming, I ran a mile on the indoor track and then rode the Expresso bike for an 3 easy miles. Afterwards, we visited Wendy's for supper. Today was a hot day. I'm not used to running on adjacent days, and I was tired as I ran.

July 2, 2015

Ran 2 miles this morning

Judy and I were on the trail at 8:30 this morning. There was a lot of shade, but it was hot coming  back, and I drank one quart of water during my run (I took a swallow of water each time I walked). We went north from the trail-head at 100th South. I only made two brief rest stops of about 1 minute each, one at the turnaround point, and 1 on the way back. There were a lot of cyclists and walkers on the trail but not many runners. I had good sleep last night and felt strong during my run.

Later: I took a short nap during the heat of the day and did things on my computer. Then, about 7:30 pm, I went outside and mowed my lawns. I felt strong during that and got the lawns mowed before dark.

June 30, 2015

My wife and I walked about 0.6 miles

We didn't get to do a longer distance, but we did manage to walk around the block from where we live, about 0.6 miles. This was late in the evening, after dark.

June 25, 2015

Walked about 0.7 miles to feed ducks

My granddaughter was with us this morning, and she and I went about 0.7 miles to feed the ducks that were in a nearby irrigation canal. We saw two groups of ducks. A mother and two ducklings were there, but they showed no interest in the bread we fed them. The ducklings were small, meaning that were born about a month ago. Another mother and two ducklings were anxious to get the bread that we threw in the water. These ducklings were larger, meaning they were probably born the latter part of April or the first part of May. We did this in mid-morning, and it was hot. I was glad to get home and to take a big drink of water.

June 24, 2015

Did 1.9 miles

My wife and I did the Jordan River Parkway again, starting at 9 am. She walked 2 miles and I ran/walked 1.9 miles. It was hot, but because we were out relatively early, the heat wasn't bad. I carried water for myself and my wife, and that really helped. One lady saw me sitting on a bench in the sun, and she asked if I were OK and if I had water. I found out later that she had a close call a few days ago with the heat and was sick afterwards.

After we returned home, I took a nap, ate breakfast, and then spent two hours spraying weeds in my lawn. The bigger weeds take a couple of sprayings to die.  I sprayed them last week and again today, so it will be interesting to see how they are doing next week. I'm using a broad-leaf spray.  I would prefer to not spray, but I haven't found a good way to control weeks without using chemicals. If I do nothing, the weeds will take over the lawn, so doing nothing is not an option.

We saw quail in our back yard, two parents and several newborns. Quail like bushes, and we have lots of bushes in our yard.

June 18, 2015

Did 1.8 miles in a HOT afternoon

My wife was busy today, so I went by myself to the Jordan River Parkway and ran the 1.8 miles that I did on Tuesday. This time, however, I carried two bottles of water in my Fuel Belt; each bottle holds one cup. I was glad to have the water, but I need to carry three bottles instead of two. My theory is that I sweat continuously and should drink water frequently. I thus took a swallow of water each time I walked.

The air temperature was 92 (F) when I left home, and it was HOT while I ran. I went slow and took frequent rest breaks for a minute or so. I knew I would run out of water before I completed my run, so there were a few times that I walked but didn't take any water. I ran in the early afternoon, and there wasn't much shade on the path. Early morning or late evening is the best time to find shade. I felt pretty good during my run. I had mowed my lawns earlier in the day, so my body was tired, but I took an hour nap before I ran. The run:walk ratio of 20 seconds:40 seconds seems to work fine for me. I passed several cyclists, one skate-boarder, a few walkers, but no other runners.

June 16, 2015

Did 1.8 miles today

My wife and I drove to the Jordan River Parkway, and she walked 2 miles and I ran/walked 1.8 miles using a run:walk ratio of 20 seconds:40 seconds. The temperature is getting hot (about 90 F)) today, and I need to start carrying water. We hit the trail about 9:30 this morning, and there was quite a lot shade going out but less shade coming  back. There were quite a few cyclists and walkers on the trail but not many runners.

June 11, 2015

Walked with my wife around the block -- 0.6 miles

We've had some grandchildren here all day this week, so I haven't been doing as much yard work as I usually do. Even though I ran yesterday, I walked with my wife for 0.6 miles this evening. The temperature has been in the high 70s (F) for the past several days, and it was nice and cool while we walked around the block.

June 10, 2015

My wife and I did the Jordan River Parkway again

She walked 2 miles, and I ran/walked 1.8 miles. I increased the run/walk ratio to 20 seconds running (actually jogging) and 40 seconds walking. The temperature was in the high 70s (F), and the sky was cloudy. I thought it would rain, but the dark sky lightened up during the late afternoon and evening.

June 4, 2015

Ran 1.7 miles again

I started running about noon, going south from the parking lot at 100th South. I forgot my 2-phase timer, so I estimated my run/walk cycles. I felt pretty good, and I ran longer than the 15 seconds I've been running. The temperature was in the mid 70s (F), and it was a nice day to be out. My wife and grand daughter stayed home, sewing, and didn't go out; they walked a mile later in the evening.

Yesterday, I was replacing a head on my water sprinkler system, and I saw two quail come across the street and walk into the bushes in front of my house, My wife saw the quail a few days ago. This is the first time we've seen quail near our house. My neighbor a few houses way feeds the birds, and she has several wild ducks who like to come to her lawn.

June 1, 2015

Upped distance to about 1.7 miles

My granddaughter, Becca, is visiting us for a week, and she, my wife, and I went walking and running on the Jordan River Parkway. We went north about 0.85 miles, from the parking lot at 100th South, and then returned. We left home about 7:30 pm. The sun was just setting, and we didn't have a lot of heat during the outing. The temperature when we returned home was 70 (F). The high today was 90. The sky was a mixture of sun and clouds. Quite a few runners, walkers, skaters, and cyclists were on the trail.

May 30, 2015

Did another 1.5 miles

In the early evening, my wife and I drove to the Jordan River Parkway and did another 1.5 miles. She walked and I jogged/walked. Today was a hot day, and I've decided it's time to start carrying water.

May 25, 2015

Repeat of run last Saturday

Thunderstorms are forecast for this afternoon, so my wife and I went out early. I did 1.5 miles again. Lots of people were out  this morning, especially families and children on bikes.

May 23, 2015

Ran 1.5 miles

My wife and I went to the Jordan River Parkway. I did ran/walked 1.5 miles and she walked did 2.0 miles. Because of a forecast of thunder-shires later in the day, we went out earlier, starting about 9:30. The sky was cloudy most of the day with the sun peaking out once in a while. I plan on running 1.5 miles all next week and then inching up a bit.

May 19, 2015

Not much running or walking this past week

Last week involved a lot of driving, and I was thus sitting for quite a few hours each day. I did manage to walk a couple of miles during the week, mostly on a treadmill.

May 1, 2015

Walked 1 mile

While on my way home from running errands, I stopped at the 100th South trail head of the Jordan River Parkway and walked 1 mile. I had just started walking, when my nephew-in-law, Abe, came by on his bike (and his son on his bike), and we talked for a few minutes. The temperature was in the mid 70s (F), and it was pleasant to be out in the early evening as the sun was going down.

April 28, 2015

Walked about 1/4 mile

My granddaughter was with me today, and I walked about 1/4 mile with her to feed carrots to nearby horses. In addition, I was on my feet for an hour this afternoon but didn't do much walking. Of course, I get a small amount of walking around the house. Today was a wonderful day. We had a good rain two days ago, and today was warm sunshine. Lawns are getting green.

April 23, 2015

Did another 2 miles

I went running in the early afternoon, using the same 2-mile route that I've used during the past week. The sky was cloudy, mostly overcast, and a few rain drops fell while I was running. Not enough, though, to cause concern. The temperature during my run was in the high 60s (F). Not many people were on the path, probably due to them being at work.

April 21, 2015

Ran/walked 2 miles

I went running about 2 pm and did 2 miles. For the first quarter mile I used a run/walk ratio of 20/20 (seconds), and then I switched to 20/40 for the rest of the run, although there were a few times that I took an extra 20 seconds walking. The air temperature during my run was in the low 40s (F), and it was great to be outside. Warm with a gentle breeze of 2-4 mph. Quite a few people were on the path taking advantage of the beautiful Spring day.

One car in the parking lot had a 26.2 sticker on its bumper, but the car was gone when I got back. I thus don't know who ran the marathon at some time in the past.

April 18, 2015

Great weather today. Nice funeral.

Today was a warm, cloudless day. Great for generation of solar power, and great for the graveside part of the funeral. The funeral, held in a church building next to a campus of the Salt Lake Community College, was long (2 hours), but all seven of the man's children spoke and told reasons why they were glad the man was their father. Also, the Bishop (pastor) spoke, and a church leader (LDS), who was a close friend, spoke. After the service, I took red grapes to a different church building that was host to a dinner for family members and relatives of the man, as my contribution to food for the dinner. The dinner was held after the graveside part of the funeral. The man who died was my neighbor and a former governor of the state of Utah.

The following picture, of a typical Mormon funeral, was taken from the web.

April 17, 2015

Ran/walked another 1.7 miles

Tomorrow is a funeral for a friend, and I may be busy most of the afternoon. So, I went running today and did 1.7 miles again. The sky was mostly clouds, but there were spots of sunshine.

April 14, 2015

Ran/walked 1.7 miles and then later walked 0.7 miles

Rain and/or snow is predicted for this evening and tomorrow, and we had wind gusts up to 30-40 mph in preparation for the storm. It was difficult running against the gusts, so I walked most of the 1.7 miles. I did run between gusts. Later in the afternoon, my granddaughter drove our jeep around our neighborhood. She didn't like facing the wind gusts, but she enjoyed having the wind at her back to help push her. On my way back from the 1.7 mile route, the wind was at my back, and it was hard to control my pace, because the wind kept pushing me faster than I wanted to go. The sun was shining when I began the 1.7 miles, but towards the end, a lot of dust was carried by the wind, and I couldn't see the mountains that were just a few miles away. The rain came about 7 pm. Not heavy rain, but still, rain.

I learned this evening of the death of a friend, Norm. He is three years older than me. One never knows.....

April 11, 2015

Ran/walked 1.7 miles again

I went running in the late afternoon, around 4 pm. For the first 1/3 mile, I used a run:walk ratio of 20 seconds each phase. Then, I changed to 20 seconds running and 40 seconds walking and used that ratio for the remainder of the run. The sun was shinning all the time I was out, and I took off my nylon jacket after a few minutes, because I was heating up. There were a lot of people out today. It's still around high 30s (F) or low 40s at night but high 60s or low 70s in the daytime. Nice for running!

I walked from my car to the beginning of the trail and one of my neighbors went past me on their bikes. They stopped and we talked for a few minutes. The boy is working on his cycling merit badge, and he and his father were on a 30-mile trip along the Jordan River Parkway.

April 9, 2015

Did 1.7 miles along the Jordan River

I went south from the 100th South trail head and did 1.7 miles. I started alternating running and walking (20  seconds each), but after 1/4 mile or so I turned off my timer and just walked the remaining distance. I was out in the late  afternoon, and the temperature was in the mid 40s (F). This morning I was checked for skin cancers, and the doctor removed two suspects for biopsy. In addition, he froze about a dozen suspects with liquid nitrogen to kill them; he didn't think they were cancerous and didn't remove them for biopsy. I don't know if the stress of this morning affected my running, but I didn't feel like running and walked most of the distance. Walking is much easier on my body than running. I'm old enough that I don't have the energy to run after stressful things, like this morning.

My skin cancers have all been basal cell, which is the least dangerous of the three types of skin cancer. I had my first surgery for skin cancer in 1976 when I was 41. My memory is hazy about that date, but I think that is the correct year.

April 4, 2015

Walked 1.5 miles along the Jordan River

In the late afternoon, I went running, going south from the 100th South trail head. At first, I was running and walking, using a run/walk ratio of 20 seconds each. After about 1/3 mile, I switched to all walking, because I didn't feel like running. The temperature during my workout was in the mid 60s (F), and there was a lot of sunshine. I saw quite a few cyclists on the path but only a few runners and walkers.

April 1, 2015

Two trips to feed horses = 1.5 miles

My granddaughter and I made two trips to feed some horses carrots and apples. The two trips equaled about 1.5 miles. I walked and she drove my electric jeep. The temperature was in the low 50s, but it felt colder. Lots of sunshine, though.

March 30, 2015

Ran/walked 1.5 miles this morning

I got out earlier this morning and did 1.5 miles, going South from the 100th South trail-head. I used a run/walk ratio of about 20 seconds running/40 seconds walking. The temperature was in the upper 60s (F), and the sky was clear with no clouds.

March 25, 2015

My grand daughter and I did another mile

My grand daughter likes to drive my electric jeep, and I like to walk. We did another mile today, each person getting what they wanted. Today was a lot of sun but cold, about 10 (F) below normal.

March 24, 2015

My grand daughter and I went about a mile

Even though the sky was overcast and the likely hood of rain was high, my grand daughter and I went about a mile in our neighborhood. She drove my electric jeep and I walked. Even though she goes faster than I do, she likes to have contests to see who gets to such and such a marker first. She always wins, and I use her desire for competition to keep her going when she begins to lose interest. She likes to go ahead of me and go up and down people's driveways while I plod along the main sidewalks.

March 23, 2015

Ran/walked for 1.8 miles

Today was overcast with short periods of sun and short periods of rain-showers. I went running in the late afternoon and did about 1.8 miles, using a run/walk ratio of 17 seconds running and 40 seconds of walking. The temperature was in the low 60s (F), but it felt colder due to high humidity and a wind of about 5 mph. I didn't notice the wind on my way out, because it was a tail wind, but as soon as I turned around, I felt the wind, which was now a head wind. I was glad to get back to my car since I was mostly walking, and walking doesn't do much to generate heat. During the hot summer, I will be glad for all the walking I'm doing, but on cold days, like today, I kinda wish I was running more so I would keep warm. Today I dressed like I was running most of the time when in reality I was walking most of the time.

The following picture was taken from the web.


March 21, 2015

Ran/Walked another 1.5 miles

I went running in the late afternoon and repeated the course and distance used in my last run. One the way back, I stopped and added 2 seconds to my running, giving a run/walk ratio of 17 seconds/40 seconds. Two seconds doesn't seem like much of an increase, but it helps compensate for the time lost in the transition from running to walking and walking to running. The temperature during my run was in the high 60s (F), and on the way back there was a head wind of 5-10 mph. All in all, it was a nice day today. Sunny but large clouds in the sky.

March 18, 2015

Ran/walked 1.5 miles

It's been about a week since I last went running, but I made it out today, doing 1.5 miles in the late afternoon. The temperature was in the low 60s (F), and it was a nice day for running. I wore my running shorts for the first time since last Fall. I changed my run/walk ratio to 15 seconds running or jogging and 40 seconds walking. This means I'm changing my run/walk ratio to do less running. It seems to work fine. I completed the distance with no rest breaks, and I felt fine at the end. As I get older, I'm doing more walking and less running and will probably do all walking at some point in the future.

I'm glad its OK to be a slow poke, because I certainly am one. It's OK, though, because I enjoy myself and that is what counts.

March 12, 2015

Ran/walked 1 mile and then later walked 0.7 mile

I'm probably not fully recovered from yesterday's run, so today I reduced my distance and ran/walked 1 mile, going South along the Jordan River. I'm still using a run/walk ratio of 30 seconds/40 seconds. The temperature during my run was in the 50s (F). Later, I tended two grandchildren for 4 hours, and my granddaughter and I made one loop around the block, going down the canal road instead of a nearby street and slightly longer than yesterday. I walked and she drove the jeep around the block.

March 11, 2015

My granddaughter and I walked 1.2 miles around our neighborhood

Today was a day this week that I took care of my granddaughter while her mother and father worked. Along with playing games in the house, we walked around our block twice, for a total of about 1.2 miles. Well, I did the walking and she drove our battery-powered Jeep. She is seven, and has about one more year before she will be too big for the jeep.

The temperature today was in the high 50s (F), and the sky was cloudy. We didn't see any neighbors during our outing.

My jeep is like the one in the following picture which was taken from the web.

March 9, 2015

Ran 1.5 miles in mid-afternoon

The temperature today during my run was in the 50s, and it was a nice, sunny day. I ran 1.5 miles, going south from the 100th South trailhead. I felt tired at the end of my run/walk, and I was glad I didn't go farther. My next run will be on Thursday, and I'll probably repeat my 1.5 miles.

March 6, 2015

Ran a mile

I went running in the late afternoon and ran 1 mile. The temperature was in the low 50s (F), and it was nice to be out. I haven't run for about a week, so I reduced my distance and will slowly bring it back up. As with other recent days, there weren't many on the path. Just a few walkers and cyclists.

February 28, 2015

Ran 2 miles again

I ran 2 miles in the late afternoon. I took no rest breaks going out but took 2 short breaks coming back. Not many people on the path. Cloudy with no sun to speak of. Temperature was in the low 40s (F), but it felt colder than that. I'm enjoying the extra 10 seconds of walking, compared to what I was doing. I'll keep the 30 seconds/40 seconds for a while.

February 23, 2015

Did another 2 miles

I felt pretty good today, but I decided to keep my distance this week at 2 miles/run to give my body more time adjusting to the distance. I went running about 2:30 pm. There weren't many people on the path. The temperature was in the mid 30s (F),  with a brisk, gusty wind of about 20 mph. I keep forgetting to wear gloves, and my hands got cold. I put them in my jacket pockets while I walked, and that helped. Last Saturday I increased my walking from 30 seconds to 40 seconds, and my running is still at 30 seconds. I was doing 30 seconds each phase, and the 40 seconds gives me a bit more rest between the running phase.

February 21, 2015

Final run this week of 2 miles

In the late evening, I ran/walked 2 miles again. The temperature during the run was in the low 40s (F). I took no rest breaks. After I finished, I stopped at a grocery store for a few minutes, and it was dark when I left the store. There weren't many people on the path, probably because of the late hour. Even though I wore long pants and three layers, I was cold during the run and had just begun to get warm when the run was over. Coming back, I had a slight head-wind of about 2 mph. Not much of a wind but enough to reduce the wind-chill a degree or two. When I was younger I would have run in running shorts and two layers on my upper body. Now, I run in long pants and three layers. It's different running as an old man, but listening to ones body is the key to success at any age.

February 18, 2015

Ran/walked 2 miles again

I ran and walked my 2-mile route again, going south from the parking lot at 100th South. On my way out, I didn't see many others on the path, but coming back I saw more cyclists and walkers. I was out earlier in the afternoon while the temperature was still in the low 50s (F). I'll do 2 miles again on Saturday, and then next week, depending on how I feel, I may do approximately 2.2 miles. I felt tired during my run today, and I took two rest breaks going out and three breaks coming back. Each break was about 30-45 seconds long.

February 16, 2015

Ran/walked 2 miles

I went running in the late afternoon and got back to my car as it was getting dark. I could still see the path fine when I stopped. I ran the 2 miles without any rest breaks, because it was too cold to stop. The temperature was in the low 40s (F), but it seemed colder. There weren't many runners and walkers on the path. Today was a nice day with temperature in the high 40s or low 50s until the sun went behind the mountains and the temperature started to fall. I felt fine when I finished, and I was glad to be out.

February 14, 2015

Ran/walked 2 miles in the afternoon

I drove to the parking lot at 100th South and went south for 1 mile on the Jordan River Parkway. That took me to the tunnel at 106th South. Then I turned around and returned to my car. Today was a beautiful day, 57 (F), a few clouds in the sky and just a little breeze. It was nice to be out. There were a lot of cyclists and walkers on the path but not many runners.

So far, the month of February has been abnormally warm. Great for running or walking, but during the summer we will pay the price of this nice weather. Our snow in the mountains in Utah is 20% to 50% or so of normal, and this summer will be one without a lot of water for irrigation of our yards and fields. We've been in a drought for several years, and it looks like the drought is continuing.

February 11, 2015

Ran 1 mile as it was getting dark

I went out running in the early evening, just as it was getting dark. It's been 10 days since I last ran, so I only went 1 mile. If I feel pretty good on Saturday, I'll do 2 miles.

February 5, 2015

Training and Motivation Tips
by Olympian Jeff Galloway
www.runinjuryfree.com

Olympian Jeff Galloway has coached over a million runners to their goals through his clinics, wonderful retreats, training programs, books and e-coaching.  Sign up for his free newsletter at www.JeffGalloway.com.





When paced correctly, running delivers the best attitude boost you can get. Sustain this by pacing yourself gently during the first mile or three.

A well-paced run enhances vitality for the rest of the day.  Start each run at least 30 seconds a mile slower than you will run at the end.

If you have a Run Walk Run strategy that is right for you on that day, it's possible to feel good after every run-even the marathon.

Running is the best stress reliever I've found. Research shows that running tends to activate the conscious brain which over-rides the emotional subconscious brain and manages the negative and anxiety hormones during and after the run.

Research shows that as runners get faster, their stride length shortens.  A quicker cadence is the mechanical key to faster running.

The finishing of a run that is longer than you've run in the last 3 weeks can bestow a sense of achievement that is unique and empowering-due to positive brain circuits that are turned on.

You can't run a long run too slowly or take too many walk breaks.  You'll get the same endurance based upon the distance covered.

February 2, 2015

Another 2 miles along the Jordan River

Today was a beautiful day for running. Temperature in the low 50s (F), just a slight wind, and a number of people out enjoying themselves. I went south from 100th South to the tunnel under 106th South and then returned (my usual 2 mile route). I'm planning on doing 2 miles on Wednesday and Saturday (if all goes well), and then, if I feel OK, I'll up the distance a bit next week. My wife stayed home, because she is nursing a cold. She is 73, and her energy level is more important to her than an ability to walk through a cold.

January 28, 2015

Back to the Jordan River Parkway and 2 miles

The air was pretty good today, and I returned to the Jordan River Parkway and ran/walked 2 miles using 30 seconds for each phase of my workout. I've been using this 30 second/30 second ratio for quite a while for my run/walk workouts. It was late afternoon (or early evening) when I went out. The temperature had been 47 (F) during the afternoon but was 40 when I went out. Even though the sun had set before I left home, I was able to complete my workout while it was still dusk. I only saw one other runner and five walkers during my time out. It was nice to be outside again. Using the indoor track at the rec center is OK when the air is bad, but nothing beats being outside for my runs.

January 22, 2015

Visited the rec center again for running/walking and swimming

My wife swam on her "noodle" for an hour, and I ran/walked for 50 minutes and rode the Expresso bike for 20 minutes. Her knee is feeling much better.

January 20, 2015

Ran/walked 40 minutes and rode Expresso bike for 20 minutes

My wife is experiencing pain in her knee, and she decided to use the swimming pool at the rec center. So, even though it was a nice running day, we went to the rec center. It's nice to have the rec center available when needed. My wife sat on her "noodle" and did water-walking.

January 17, 2015

Ran 2 miles on the Jordan River Parkway

The recent rain and wind removed the inversion layer that was giving us bad air, and my wife and I drove to the parking lot at 100th South. We went north for one mile and then returned to the parking lot. The only rest stop I took was a one-minute stop at the turnaround point. I felt pretty good and wasn't overly tired after the two miles. Going north meant we didn't pass any benches, so I had no choice but to run/walk without rest stops. Going south would mean that there were a number of benches along the trail.

The weather during the run was windy with sun and clouds, and the temperature was in the high 30s (F).

January 10, 2015

Ran/walked another 30 minutes

I continued my getting back to my previous level by going to the rec center and running/walking 30 minutes. I run, actually jog, half way around the track and then walk the other half. One loop around the track is about 0.1 mile.

January 8, 2015

Ran/walked about 1.4 miles

My wife and I had a busy schedule today, but we got in half an hour at the rec center. It was nice weather and temperature to go outside, but the Salt Lake valley is locked into an inversion for a few days, and we didn't want to be outside in the bad air. There is a storm forecast for Monday, and we're hoping it will clear out the air for a day or two. January and February are bad months for inversions and bad air in the Salt Lake valley.

January 6, 2015

Not much running, but a bit of walking

During the Christmas and New Year holidays, my wife and I didn't do much running/walking. We've had a lot of grandchildren and family activities. We did walk twice, for about 0.6 miles each time, just walking around our neighborhood.