BC

PM Ran late tonight 10 miles on pipeline trail with Braden.  It was dark before we got back, finished after ten.  Dropped Braden off and met the family at Spaghetti Factory for some carbs.  Running the Salt Lake 10 miler in the morning.  I will use it as a tempo run.  2 miles warm up and add 8 right after I finish.  Early morning meeting Scott and John at Zoo to drive up at 5:45.

Race this morning things went good, It was nice of Scott to run with me it is easier to stay a pace working together.  Looking at the splits I would say we stayed even most of the way effort wise.  Splits are based on Garmin splits. 

PM 10 miler on Pipeline trail from Burch hollow to Overlook,  I ran with the garmin and it was 4.67 to the overlook.  I add on at the end to make it a full 10.

Did the Judges Run certify this morning with Bre so I got six miles of biking and then did the evening run with her too.  It was a nice daddy daughter day.

PM 10 miler at pipeline.

AM It is official I'm the new head Cross country coach at East High school.  So move into East High boundaries  I plan to do it for a long time and want to build a strong program. So get your young kids training, I can't wait to work with them.  The next generation of champions.  I carried my phone on my morning run, which I never do thinking I might get the call today.  And the school did call to let me know on my second lap.  The third lap flew by with things running through my mind of what needs to be done next.  Any words of advice will always be listened to and appreciated.  6 miles around Sugar House Park.

Speed work tonight at Highland track with Wasatch Athletics.  Normal warm up and tonight coach took it easy on us because of the Heart of Holladay 5K this Saturday most of us are doing.  I did 11@ 400 meters All but one I hit 1:15 to 1:17 and the last one I pushed it a little and went 1:07. Finished with a long cool down which made it 14 miles for the workout and hit Del Taco for Tuesday Taco Nite. 3 for 99 and fed a car full of seven kids for a little over seven bucks. 

AM 6 miles Sugar House Park

PM 10 miles JRT

PM 10 miles Sugar House park did 2 miles speed changes in the middle.

PM 4 easy miles at Liberty park and over to Spagetti Factory for a good carbo meal.  Heart of Holladay in the morning.

AM  Heart of Holladay,  Okay day now that I look back at it.  I ran only nine seconds faster this year than last year.  But I didn't kick it in like I usually do, just finished at an even pace.  Ran a two mile warm up before the start, raced and then ran back to Sam, my 5 year old who wanted to run what he calls "a parent race."  It was one of his New Years resolutions he wrote down in his kindergarten class earlier in the year.  He ran 35:00.  I went into this race with a plan to start fast  and hold on for dear life.  Not a bad plan but I didn't warm up enough so I didn't hit the first two miles at what I needed.  mile 1 5:41, mile 2 5:45, final mile and .1 was 6:58, which was about 6:20 and 38.  Way to slow!!  The only thing good was when I looked up last years results many people ran slower this year.  It was cooler last year which might of made the difference.  I will run more tonight and get a 20 tomorrow if anyone wants a long run I would love the company.  Should hit 95 miles this week and move to 100 next week.

Oh, I forgot, I was only 1st in division because Dennis, Nathan, and Eric took 1-2-3 in masters.  I need to finish stronger in these shorter races and I would have been in the top three.  It's in the last 1200 -800 meters that I am being passed.  I've tried slower starts and the outcome is worse.  I just need to focus at the end.  We'll see next Saturday. 

PM 6 miles at Sugar House Park on the road. 41:14 felt good but it was late after 10:30 when I finished.  Meeting Scott at Liberty for a long run in the morning 6:30 am anyone wants to join us meet you there by fountain. 

AM 20 miler from Liberty to Shoreline via memory Grove, down dry creek, across the campus and along 1500 east to the park.  Had to add a little in the park, 2 outside loops.  Saw my mother in law and sent her for ice for my ankle I rolled it good and it had started to swell.  I will be okay.  Just need to be careful with it.  After I iced  I went to find my wife, she was running  her long run from the capital to our house in holladay, via wasatch blvd.  Time for some steak and eggs and an ice bath. Yeppie!  Hit 95 miles for the week.

PM 8 miles slow tonight my ankle is very tender and swollen.  Ran one grass loop at Sugar House park with Braden and then we ran the Judge's 5K course and back to the park where I added one more loop around the grass.  The ankle doesn't like the even surfaces.  I will watch it the next few workouts and look for flat stuff.

PM Wasatch athletics workout at Sugar House park.  Normal warm up followed by 20 X 200, Fastest 33 slowest 37 most were 35.  200 recovery between.  Finished with a cool down lap around the park.  Ankle is still swolen and about three or four colors.  After the run I headed to the Gym  for a little more because I felt the threadmill would be a better surface for the ankle.  Ran 4 miles at 3.0 incline started at 7:30 pace and bumped it every .25 finished at 6:15 pace.  No bad pain while running on the threadmill.  Was glad I went helped with miles.  I wanted to front load but with the ankle trouble I want to be conservative.  Good to see Adam back at workouts didn't get to catch up much because he ran with the faster guys.

PM  15 miles on JRT, started in the north 5300 parking lot and ran South to the end of the trail, continued south on the road to a paved trail just passed the golf club house.  We ran to the end of the golf course and it turned into a dirt trail.  Kicked up some deer and heard a pheasant. Ran out to the road and saw were the South Jordan part of the JRT started again.  So we ran up the road to it and saw a tunnel going under the road back North.  We thought we could take it back to the golf course instead of the dirt trail so we started north but the paved trail ends at a fence, looks like they have plans to continue it.  I hope they do.  Ran back out south and returned back the same way.  Braden ran strong tonight.  He checked splits most of the way I think our fastest mile was 6:53, but we averaged 7:20's.  Does anyone know how far the JRT trail goes south from this point.  The golf course was 9300 S. and I would say the road we crossed was probably 10400 S. were the trail started again.

Overall good run, with a couple of miles to go I could feel the weakness in the ankle and a few sharp pains along the way, but flat is okay.  When it warms up I don't think much about it.  A couple of weeks and I hope we are back where we were.  I have had some good suggests on how to strengthen it up as it starts feeling better.  Teren said to play catch with a tennis ball standing on only one leg on a trampoline.  Right now standing on a flat surface for thirty seconds on one leg is a trick.

AM 10 miles, I did the Judges Run 5K course both directions and then added 2 laps around the other loop of Sugar house.  The 5K course is not even it is easier backwards.  I ran even effort both ways and the return route was 45 seconds faster.

PM 10 miles, Same course as this morning. 28 seconds faster tonight so about the same effort.  Hip flexor or glute on the same leg as my bad ankle are starting to have problems.  I have had people watch to see if I 'm favoring it they don't think so.  I need to be careful and listen more to my body.  I will massage and ice more tonight.  I'm starting to catch up on my miles, I had a slow start this week due to the ankle, but I'm still going to need a lot of mileage this weekend after the race to Hit the 100 mile week goal. 

Not to make it a big deal or to add gas to Sasha's fire about Devine not paying yet, but I will anyway light the match.  I received mine, Dakota and Breanna's Divisional Jackets Tuesday from Devine, No check from them but I did get my check from Ogden Marathon this week.  Devine Racing in the SLC office has submitted the request forms to their corporate and they called me to confirm mailing address.  I'm confident we will get it soon.  SLC has been aware of the situation and I'm sure they don't want bad press.  

PM 4 miles had a long hot day at work today, I couldn't drink enough working in the sun all day.  Was very tired when I got home after 10:30, but I knew I needed to get out so I did a quick 4 miles from the house.  Hip Flexor is becoming a problem mostly on sharp turns and going up hill.  I don't write this for anyother reason but as a record so I can go back to review how I dealt with the problem or not in the future.  Judges 5K in the morning.  I have to go flag it so I need to be there by 6 am.  So time to eat and get to bed.  Ankle still swollen, painful to move side to side.  I might think about IB for tomorrow.

AM 10 miles broken up by the race.  I had to flag the grass portion of the course so it would be a true 5K.  I did this running back and forth to the car with flags and cones. I only count it as 1 mile, but I did more just running from one side of the park and back is more but I was putting flags down and going back faster to the car.  Finished 5 Minutes before the start.  Just in time to put on a number, change shoes and head to the line.  A couple of top runners thought we were going to head south counter clock wise around the park.  I told them the way we were to go, but when the gun went off I decided to push out in the lead to make sure people went the right way in the parking lot.  I wish I was fast enough to do that for a whole 5K.  I've done it in some USATF kid cross country races, as a lead rabbit.  The only thing bad about that is as the kids get older they get faster and I start worrying wow is this kid going to pass me.  They usually start fast and taper and that's what I did today.  1st mile 5:18, 2nd mile 6:24, final  mile and .1 6:58.  Happy with the effort today, with the set backs of the week.

Ran 3 miles cool down with Dennis, then ran back to the finish another mile and ate pancakes.  Finished by running back to the park and around once more picking up the flags and cones.  

PM 10 miles on pipeline and 20 minutes in the river nice way to finish a Saturday.

 Happy Fathers day to all. 

Long run today from the 4 mile mark on Des to the foothill turn where the course changes back north on foothill, instead of me going north I go south here and over the parleys bridges to Wasatch blvd to my house.  Long run and hot.  I didn't drink until 18 miles so I was dehydrated.  No stops along the way. total time 2:33.25.

AM sugar house park, 1 lap around outside of park warm up, 5@ 400 meters hill repeat with 2 min recovery, 5 strides cool down lap inside road lap.  Quads are beat up from yesterdays long run.

PM  sugar house park, Same workout as this morning except 7 miles after the strides.  10 miles for the night.  Still sore tonight.  Emigration canyon can sure beat up the legs.  I remember last year that of all the marathons I did Des was the hardest to recover from.

AM 4.5 miles on the trail.  We started at the trail head by the Zoo and ran to the drinking fountain in Red Butte gardens and back.  I told the team to run out 20 mins. and back everyone made it to the drinking fountain, but for a few it took them a little over the 20 minutes.  They were so close they wanted to go the whole way.  Emily J. lead us in 15 minutes of Plyometrics to finish out the workout.  My quads are still sore but 50% better than yesterday.

Our team vans are now booked and the kids are excited for the WBR this weekend.  Our team name is Up Yours!  It is for colon cancer awareness.  We adopted the team name from a team that was unable to run.  It was an adult team formed by some parents of our East High XC team.  The captain of the team was fighting colon cancer which she found out she had in August.  She lost her fight Friday.  She was 38 and has a seventh (12) and fifth (9) graders.  We have now dedicated our race in her memory.  Life is so fragile.  I never knew her.  She was in great physical shape train for an ironman when she was diagnosed.  She never quite believed it and was fighting it.  Told some of runners she would be back running with them in no time.  Her plans to run WBR didn't happen, but I hope the kids can carry things on and remember how short and precious life is.  All we can do is to be the best we can be each day we wake up and challenge our day accordingly.  Tell someone how much you care about them today.

PM Wasatch Athletics speed workout.  Normal warmup followed by speed changes and 15X 400 , 1:18, 1:18, 1:16, 1:16, 1:17, 1:21, 1:15, 1:18, 1:15, 1:16, 1:16, 1:17, 1:16, 1:15, 1:13. Did 400 recovery between each. Cool down around the park for an extra 4.5 miles to finish the day with 20 miles.  I'm very tired tonight.

AM three easy miles this morning with EHS.

PM 10 miles on pipe line. 

AM 6 miles sugar house park. 

PM 10 miles pipeline trail.

PM pacing at Wasatch Back Relay Leg 17 ( 2 miles), Leg 18, and back down the mountain to the van.  Got the van and drove to Leg 21 and paced Bre on that leg.  She ran great.  The whole team did so good and I know they had a great time.  Something they will not forget for a long time.  Best comment in my van came from a girl who was very nervous about even doing the event.  She has ran much before, and when she finished her last leg was so happy.  She said, " I will never complain again about Cross Country courses as being long."  I was very tired at the end with no sleep.  Got home around 4 pm and slept until 5 am.   

AM  22 miles early 6 am run out in Magna on the course Demetrio used to train for Des News back in his day.  It is demanding but works you in many ways.  It always helped him.  How can you not agree that it got him ready for Des.  9 time winner.  He was a very good marathoner and smart trainer.  Over 30 sub- 2:20 marathons.  To have someone in our area with that record to help with training is a great benefit.  At least a valuable resource to bounce ideas and theories off. 

PM  6 miles just before dark.  I needed a few more miles to hit 110 my goal for the week.  Bre wanted to go to the track at East to practice hurdles, so I dropped her off and drove up to Pinecrest and parked and ran from there.  Up to the top of little mountain, back down and up to just passed the Des News turn around and down to the cafe and back up to the car.  Nice temp for a run.

AM 7.80 miles From Sugar house to the south, through the cemetary on 33rd and back plus a lap in the park.

PM 13.30 miles on pipe line, burch to lookout and back, up the road to make it ten and back down the road 3.3.  Good hard down hill work on the last three.  Quads are feeling it tonight.

AM 6.5 miles from the JCC  up dry creek and back.  Started a new tradition of carrying a rock in each hand about the size of an apple to the saddle and throwing them in our new pile.  It's 1.5 miles to the saddle from the JCC parking lot.  If we do the rock thing each time the team runs this trail it should grow fast and will be fun to watch it grow.

PM Wasatach Athletics speed workout. 14 miles total.  Normal warm up and speed changes, 1 mile (5:21), 800 (2:31), 800 (2:36), 400 (1:11), 400 (1:11), 400 (1:09), 400 (1:09), 400 (1:08).  Some cool down on the track and two laps around the park.  Happy with the workout, lost focus on one 800.  High miles this week so I'm pleased with the times.  Glad we had a good group there tonight it was 93 degrees when we got started and there is no way I could have completed this workout with out friends pulling me through it.  Everyone ran well and I heard one say he hadn't ran this fast in 20 years.  Another thought the track must of shrunk in the heat because her times were easier tonight too.  Amazing what you can make your body do even in the heat if the group and you all keep focused on the task at hand.  Thanks all.

AM 7 miles.  Ran at Cottonwood Complex with the EHS team.  I did a 2.25 warm up and 5 hill repeats in a loop, about 300 meters uphill and 300 meters slight down hill to a flat finish.  Cool downed extra to hit seven.  Tired this morning from late night workout yesterday.

PM 11 miles.  Ran 5 miles with the EHS team.  I was then going to run a couple of extra laps around Sugar House Park but as I started I saw Adam coming the other way and joined him back to his house.  It was a good thing because I was talking myself out of running much more anyway.  But I ended up running to his house and back to the park with an extra lap around the park and to the car.  Glad the day is over I need to get some rest and eat. 

AM 7 miles from Sunny side park.  We did a warmup lap from the park south on 1900 E. to 1700 S. down to the drinking foutain on 1500 E. from there to the Bonneville Park trail added a couple laps for me in the gully.  Nice and shaded loop Garmin measures it as .80 per lap. Return to the park for 10 X 100 strides and a light cool down.  Emily ran with her stroller on the warm up lap and lead all the guys on the team.  It probably looks funny to passers by and old guy and a woman pushing a stroller ahead of 20 high school kids.  Garmin showed us at 6:45 pace on 1900 E. so not that fast.  It's nice having Emily helping with the kids so we can have two views to convey about questions.  Todays topic was shin splints and what to do.  Those that want to add their recommendations on dealing with shin splints comment.  I have been luck enough to have not been bothered with the problem since early in my high school days.  Back then Asprin was the solution.  I remember chewing those things like they were candy.  That era has changed. Now it's ice and Ib's.

PM 10 miles.  Parked at Ruth's in emigration and ran up to the pinecrest turn to go up little mountain and back down to the dog park.  Good run felt strong on the way both up and down.

AM 7.5 miles at Liberty park with EHS.  One lap warm up, .5 pushing 2:36, .5 recovery, .5 pushing 2:41 three laps cool down with Emily.

PM 11.5 miles, warm up lap around Sugar house park, 4 laps speed changes, 1 jog lap, 20 X 200 @ 5 = 33, 10 =34, 5 =35,  5 laps cool down on the track and another lap around the park.  It was hot and the bugs were out.  In your eyes, mouth and all over your chest by the time we finished.  Happy with the effort tried to carry the bear on each one.  Got to get some rest this weekend, but things are going to be busy.

AM early morning long run on Des news course.  Ran the first 20 miles from on top of big mountain. 2:18 and added 1.75 back to the group and back to the 20, then back to Scott's house.  Nice run.  After we drove back to get the first car we went to the river to ice 20 mins.  Need a few miles tonight or on Sunday to get the 120 goal for the week.  I think this is a record for me I just looked at my weekly mileage using last Sunday in this week, 7 days, and I have 145.35 miles, but I start my week from Monday.

PM 4.65 miles, I couldn't stand leaving my highest seven days at an odd number so I called the old man and went out for a run with him on the JRT to make it 150 miles.  I will add eight tomorrow to now complete my true Monday to Sunday week at 130.  Something easy and soft, probably pipeline.