BC

afternoon run slow with east. 4 miles

PM 10 mile run at Sugar house park with C. & C. they did 8 so I pushed the last 2 miles final time 1:15

AM east high track 3 miles, (4 laps warm up, 4 laps speed changes, 4 laps cool down)

Afternoon with team 6.5 miles from school to liberty park 3 laps then back to the school.

PM 8.5 miles at gym on tread mill watching the Jazz game.

PM 13 miles on JRT 2 miles warm up, 8 miles 6:30 pace, 3 miles cool down. 

AM 20 miles with Scott and Bob We ran a loop from Bob's passed my house and up to Wasatch.  Headed north to Sunnyside and back on 20th.  It was a good run and we missed the rain and snow.  It was a little windy on the way out but no wind and the down hill on the way back helped us finish strong.

PM 2 miles around Sugar house park.  I wanted to go 6 miles tonight but got stuck out at BYU meet.  Planned to meet the team for a run on pipeline but the weather wasn't right so I sent them to the park and I ran the last lap with them when I got there.  13:01 their legs are coming back and I know they will have a good region meet on Wednesday. 

PM 10 miles on Pipeline from burch hollow to the mouth and back.  I didn't have the garmin and I think from my time it might be a half or less short so I add on the road some. 

PM Wasatch Athletics speed workout with the team on Highlands track.  I haven't done real speed work  since January, because I got sick and then decided endurance strength was more important for the type of racing I had planned for the year.  It is hard to do high miles and incorporate very much quality speed work in a week without a higher chance of injury.  So I chose mileage over speed.

  Today we had an East High Track team spaghetti dinner because tomorrow is region.  So I was done early enough to meet the gang at Highland.  It was fun hearing how well some of our runners did at Bloomsday.  I think I want to try it next year.  I know I can't compete in the same class of runners as Dennis but he will at least be in a different age group next year.

The work out today was a short one because several are racing a 25 K in Michigan this week end and some are tapering down for the marathon.  We did our normal 2 Mile around the park warm up followed by a mile of speed changes and a couple recovery laps. I added a few more while the others changed their shoes.  The speed was 1 mile, 1 X 800, 2 X 400,  with 2 laps recovery for the mile and 1 lap for the others.  I was a little slow (nine meat balls, a big plate of noddles, salad, 2 rolls and 4 cookies 90 minutes before).  Mile 5:24,  800 2:39, 400  1:11,  400 1:09,  The mile was the toughest and I had to push myself to hold the pace.  Here are my mile splits 1:20, 1:23, 1:19, 1:22.  Splits for the 800, 1:21, 1:18.  In the 400's I just tucked in behind and went around at the 200 meters and pushed to just stay ahead of C. and M.

I want to hit 80 miles this week and taper down next week before Ogden.  It should be a great day for everyone the field is stacked.  PR's for all!!!

PM 10 miles at Sugar House Park after the region meet.  Good day 5 Kids ran PR's in the 1600 meters.  Tomorrow is the 3200 meter and I know more PR's will be made.  Everyone is focusing better and running smarter than earlier in the year.

PM 10 miles again around sugar house Park after the final day of the region track meet.  1:10:36 two minutes faster than last night.  Girls took region and the boys took third.  Again a good day for our distance group in the 3200 meters girls we placed 3 in the top 5.  But one of my favorite highlights was the mixed 1600 meter for the kids that are not in your teams top competitors in region.  Faje, a refuge from sudan, ran a 5:30.  He was in the lead the whole race.  Faje has a learning disability and academically I've been told is at about a 1st grade level.  Every time we run I need to explain the race and the amount of laps he his to run.  He is a great kid and his happy attitude is awesome.  Anyway he started fast and got a quick lead.  I positioned myself after the first curve and we planned to make adjustments each lap as needed.  He would come around the corner look over slow down some to hear what I was yelling and then go again.  He runs effortlessly and looks behind himself, watches the crowd, and responded to each thing I told him.  He won by over the 50 meters.  After the race he was beaming, I asked him how it was he said good.  I said could you go faster, He bowed his head smiled and shook his head yes, and just laughed.  I can't wait to see what he will be able to do in the future.

Afternoon run with a few East High team kids 3 Miles 90 degrees. Then a Slurpee.

PM run 9 miles late got to Liberty park at 11:00 pm.  It is well lit and the police are there patroling. 

AM 5 miles with warm up and cool down, 5K around Sugarhouse Park.

PM 15 miles JRT

AM early morning run on Pipe line trail from Burch hollow to the mouth and back.  I add a little down the road to Log Haven and Back to the parking lot to call it 10 miles.  Saw the first Adult Rattlesnake on the trail this morning just before the hill on the east side of Church Fork.  Big and very active for early in the morning.  Watch out if you run with dogs.

PM 8 miles sugar house park with C.

Afternoon Run with the East high team 5 miles.  Up Sunnyside to the golf course and around and back to the track.

PM Wasatch Athletics track workout at Highland.6 miles total Outter loop around the park, normal warm up with a mile of speed changes.  Everyone else was doing more but I decided to do a few 400's with them. I did 3.  1:14, 1:12, 1:09.  They felt good. On the last one I did, I told Randy, who was in town from Washington D.C. I was just going to hang on his shoulder and I did.  It was the easiest of the three.  Did four laps cool down.  Legs are feeling good.  Should be ready for Ogden.  The field is stacked.  I heard today Fritz Van DeCamp is coming from California, he has won this race a few years back.  This is second hand, but his mom said he wants to qualify for trials here.  I guess he just missed out with a 2:23ish on a marathon recently that he was trying to qualify in.  The battle up front will be fun to watch, to bad I only see you guys for the first few miles.  Weather is going to get hot before we are done.  It might add a facet of interest in the race.

Afternoon run on the track at East. It was hot 86 degrees, probably not as hot as down in St. George.  You guys must have to run pretty early or late to keep cool.  I did 4 laps warm up, 5 laps speed changes, and then paced Bre in a 400 keeping her at my shoulder.  I hit 1:15 and she stayed right there the whole time.  She went on to strides and I just kept running until I hit the six miles I had planned.

JV region tomorrow at Cottonwood High, kids had a light workout and should do good tomorrow.

No run today.  Went to the JV region meet and I was pleased with the effort everyone gave.  A few PR's-- Faje ran even faster then at region in the 1600 M. 5:21,  We also decided to put a team of distance kids together for the 4 X 400 I gave them the goal to break 4:00 they were so close 4:02 unofficially.  This group of JV kids have a lot of ability and should do great things in the near future.

Just finished the last of the paperwork for the USATF certification.  So It should be trials and Boston ready.  I hope everyone can achieve those goals they have set.  A doctor who has been running in our club is running Saturday in the full.  He has ran 30 + marathons and has come close to the Boston qualifier within 9 minutes a couple of times.  He has worked hard for this one I think he can make it.  He needs 3:10 I think he said.  I hope my wheels are still turning when I finish so I can run back to help him in.  Well I better eat and  get to bed it's almost 2 am and I have State track meet at BYU tomorrow the bus leaves from East at 6 am.  Bre doesn't run until Saturday 7:30 am  the 3200 M.  I will be thinking of her at about mile five. 

Ogden marathon, 4 miles after the race back to run in a friend trying to meet the Boston standard,  Ran 5 miles Pipeline tonight just before dark and sat in the river for 20 mins.  I'll do a race report tomorrow when I have more time.

AM early morning run with M. and C. on pipeline I did 10 miles 1:23.18 and went and sat in the river for 20 mins. It is so cold right now.  Still pretty sore from the marathon.

Not a bad effort Saturday and my times are down from last year in my first two marathons of the year.  SLC I cut 3:02 minutes off and Ogden I cut 3:40 minutes off.  I hope this is an indicator of better fitness this year and faster times to come.  I learned a lot last year of what worked and didn't for me.  The main lesson learned was 8 marathons in 7 months is way too much to stay focused on time goals.  I want to run faster this year so I'm not going to do them all this year.  I'm going to pick a couple and focus my training on them and if I do others it will be for a long run.

Splits for Ogden -- Felt good most of the race got a little bit conservative just before the half and changed my race plan because of how the race was playing out.  Sat back in these miles and didn't race again until 20 - 21 mile mark.  Finished strong and the wheels were still on. 

1       5:48

2       6:16

3       6:06

4       6:04

5      6:06

6       6:15

7      6:15

8      6:12

9       6:33

10       6:30

11      6:42

12      6:27

Watch goof up next 4 miles total time 26:44 equals 6:44 avg

13      6:44

14       6:44

15       6:44

16      6:44

Back to real splits

17     6:38

18      6:07

19      6:25

20       6:28

21        6:21

22       6:16

23       5:58

24      6:23

25       6:39

26       6:45

.2        1:18

PM 8 miles.

WOW!  The mountains are truely God's temple... After the rain started to stop I decided to head for the hills.  It was awesome.  The air was a crisp 40 degrees, the hillsides were so green and wild flowers everywhere.  I saw a moose, some deer, a muskrat, birds and a skunk.  The Little dell resevoir is almost full and everything around was picture perfect.  I remember when this area caught fire a few years back, but nature has a way of fixing the scars and it's hard to see it today.  We are so blessed to live in this place...Only minutes away from our homes we can be in another world.  I'm going to try to spend a lot more time in these mountains with my training the next few months.

The run was good.  Ran from the 4 mile of Desnews to the 2 mile.  Good uphill stretch to loosen up.  Then back down the mountain to the 6 Mile mark, just after the turn to go up little mountain.  Then back to the 4 mile mark.  It is a good run, Uphill, downhill and short rolling hills both ways on the way back to the car.  I will try to make this one of my staple runs and watch my time for improvement and fitness changes.  Today was a Slow run 1:06, but I was soaking up the atmosphere.  A truly great way to end a rainy Monday.  This is going to be a great week!

Speed workout with Wasatch Athletics 4.25 miles

AM 6 miles while the kids waited in line to get into IKEA.

PM 13 miles Jordan River Trail.

AM Magna 5K 2 miles warm up race and 4 miles cool down.  Going out of town to Roosevelt so I will run more tonight.

Race was good didn't make to many excuses.  I did run 52 seconds faster this year over last year.  Talking with D. after I let up too much in the last mile.  Splits 5:11, 5:32, 6:10, .31.  Should have toughened up a little more in the last 800 meters, Eric Petersen passed first and decided "Oh well let him go." 1st mistake and then at the final turns I looked to see who was behind me.  2nd mistake, it was two young guys, not masters, so I didn't care much if they came up or not.  They did, 3rd mistake, half hearted kick to the finish.  If I would have gutted up a little in the last 800 meters I would have been 3rd Master instead of 4th.  Dennis ran great.  I was chicked twice today, but by great runners running well so it's okay.  I put 1st in division on my report but that's one of those half lies.  I was first in age division because the three that beat me were displaced because of Masters overall.  I can't remember what I was in the overall. 13 -16

 PM Ran with Dave Danley tonight when I got in town 10 mles.  Nice way to stretch out after a long drive.  I like hearing about his training and some of his races from when he ran at Utah State.  As a freshman he ran for BYU and transferred to USU.  He ran a 14:10 at a Stanford meet in the 5000 Meters and just the week before Tervor Ball had run a 14:09 at Oregon so Dave was bumbed that he didn't run a second or two faster to hit Tervor's time.  Man it would be so awesome to be able to run those kind of times.  Dave is a great runner and works hard.  He is focusing on Grandma's for his next.

Afternoon run.  I ran 20 miles of  dirt road at altitude it was a hard work out and I was spent by the finish.  Started at Bill's Park ( no relationship) in the Ashley National forest and ran up the road to Paradise Park Reservoir about seven miles and then ran down to the Blandard Park turn off and ran up 3 more miles to the park turn out.  Turned and ran back to the car.  According to the Garmin I started at about 7000 and ran to 10077.  It is amazing how the altitude can make you feel so sluggish.  AVG  Hr 143  Slow run 2:54  Beautiful country, I have done this run before and had to plow through the snow to make it to the top.  This year it was dry road the whole time.  Game spotting report: Several Elk, a couple of Mule deer, Sage grouse, Chip munks and a trout a guy was reeling in at the dam. 

I want to find more high altitude runs in the next few months if anyone has some good spots to suggest let me know where you like to run.

Afternoon Run 10 miles on Pipeline and then 20 minutes in the river.

PM Wasatch Athletics speed work out.  1 mile, 5:26 two laps recovery, 4 X 800 with 1 lap recovery, 2:36, 2:41, 2:40, 2:39.  Finish with a nice cool down around the park.  We had a fast group show up for the workout tonight. It was nice to see some of the gang running so strong.

PM 10 miles on JRT after dark.  The shadows can make you run a little faster. 1:15

PM 10 miles JRT faster tonight because I was trying to catch up to D.  His total time was 1:26:56 and mine was 1:09:37.  He started over 17 minutes before me and I couldn't catch him until the final 400 meters.  I guess that's what it feels like to catch the seven minute man that Sasha is always talking about.  Lucky for me my seven minute man was only running 8:20 avg.  Good run overall but after I warmed up I probably ran faster than I should have with the ten miler this weekend.  I'm planning to make it part of my long run without any tapering.  It should beat up my quads good.