BC

No run just cooked Dutch Oven breakfast for the team.  Need to rest the ankle.

AM 1 mile morning shake out run at 5:00 to lossen up a little and test the ankle.  Came home and showered and some light stretching before heading to the race in Draper. 

2 mile warm up then the race.  1st mile 5:35 at mile 2 11:32  finish 18:22  Was ahead of the splits from Draper Days until 2 3/4 but the wheels came off when I wanted to push.  Finished 18 seconds slower than Draper.  Bill Green beat me to the line.  He is a good runner that has been battling injury and will be fully healthy soon.  Ran a 5 mile cool down with Thatcher and some of the team.

PM 4 Miles at the JRT about 9:00 pm at 8 minute pace.  Ankle a little sore.

AM 20 miles early on Rail Trail with Dennis and Bill Green.  Ran from Prospector to star as a warm up, got a quick drink and a gu.7:12 avg   Then picked up the pace to wanship hit some 6 ish miles.  got a drink at the car in Wanship and added on 6 more to finish the 20.  Avg pace for the full run was 6:48 pace.  Iced the ankle when through it is swollen again.  I think it is a inflamed Perronius Tendon ( I'm sure that isn't how to spell it).  Off now for a massage and then to church.

AM 7 miles with the XC team. We did the cemetary loop. Felt like I pushed most of the run. Started a little bit slower than the faster boys but got up and passed them by the end. All but one. Good job Ben and way to make me work. My Avg for the run was 6:47 pace. Finished the run and added to sets of Flanigan drills. They can make you hurt and then 3 sets of 25 crunches and 3 sets of 15 push ups. PM 10 miles at Liberty Park almost seven laps. Ran alone even pace but pushed myself towards the end to avg 7:22 pace. I've started to take Celebrex twice aday to help with the ankle swelling.  It seems to help let me run.  Anybody have any experience with this medication.

AM 6.25 XC team run from Zoo trail head to Red butte gate up the road and back via Bonneville shoreline trail. 7:54 avg pace.

PM 11 miles Wasatch Athletics work out, Normal warm up then 8 X800 with 400 recovery about 30 seconds less then equal recovery time.  This work out felt easy tonignt maybe because of all the recovery time or just the slower pace.  Fastest one 2:42 Slowest 2:49 but the avg was 2:47. normal cool down and then all the East girls and me went to Nielsen's Frozen Custard.  I earned a triple. 

AM xc work out hills at Cottonwood complex 7 miles.

PM rode 6 miles while certifying a 5K at Weber State.

AM 6 miles easy on JRT with XC team.

AM 10 miles on Pipeline with team from Burch Hollow.

PM 8.5 miles from shopko to Liberty park for two laps and then to trolley square.  Kim was not there yet to pick up the Spaghetti so I did laps around the block until she got there.

AM 2 miles with Jon as a shake out run early in the morning before going to the race.  Did about a mile warm up before the race.  Then the race 17:54 for the Midvale 5K, 1st in age group and 4th overall.  Beat by 3 high school boys.  I made the same mistake toward the finish as last week.  I passed with a little more than a quarter left. To be repassed before the finish.  I need to sit and wait for the last forty meters where they will not have the chance to react.  Ran back on the course to help run Sam in and then did a cool down with Bre and TJ.

PM 5.25 miles down to Nielsen's Frozen Custard and passed and back to round off the week at 100 miles. 

AM 20 miles This morning I did some elevation work on the trails.  I ran from Guardman trail to Desolation Lake, down the canyon and back up to Dog Lake and over to Big water in Millcreek.  Got a quick drink and headed down the road.  At big water it was exactly 11 miles with an avg of 9:04 pace.  Next 9 miles were on the road going down millcreek canyon.  I was able to bring the avg don to 8:03 and was pushing the last couple of miles trying to get the avg under 8:00, but came up short.  Final time 2:41  Legs were okay on the down hill we will see how sore in the morning.  The climbs in the first part of this run can be very anaerobic with your heart beating out of your chest.  Over all run was good.  Bradon ran the trail part which was nice to have the company and he stopped along the road to give me fluids on the way down.  Not to hot athe start it was 54 degrees and didn't get warm until the road part of the run.

AM 8.5 miles XC work out at Sugar House Park.  We did a fartlek run, one lap around the park as a warmup followed by a 5-4-3-2-1- minutes with equal recovery.  Nice run felt good and not too sore from the 20 miler yesterday.  Finished with another lap and crunches and push ups.

AM 6 miles with the XC team at Dry creek from the JCC.  It's our rock run.  Felt good this morning but stayed up too late last night so a little sleepy.  Came down pretty fast.  No major falls today so all is well.

PM 10.5 miles with Wasatch Athletics speed workout.  Normal warm up, then 1 mile at 5:37 800 recovery, 2 X 800 with 400 recovery 2:37 and 2:35, 4 X400 with 400 recovery 1:13, 1:11, 1:09, and finished with a 1:06.  Did 1 lap around the park for a cool down with the guys.  This work out was good never thought I was going all out so I am happy with the recovery from the marathon.  Have not needed any celebrex for four days now  and the ankle is not a problem anymore.  It was hot in this workout about 93 at the start.  I never took water until I was done.

AM 8.5 miles XC hill day at Cottonwood complex.  Did 10 hill repeats about 300 meters long. 

AM with XC team on Jeremy Ranch Road.  This is our team Run and ride day.  2 man teams and 1 bike.  They start at the same time, the biker being faster rides to the 1 mile mark and parks the bike and runs on to the 2 mile mark and repeats.  So each runs 5 miles and bikes 5 miles alternating.  Well Emily and I were going to be a team and offered breakfast to any one on the team who could beat us.  A save bet, but we were short one runner to complete full teams so that left me out.  So I ran the whole thing and no bike.  It was nice because I could taunt the kids as I passed them and them back as they rode passed on their biking leg.  But as the distance got further I saw less and less teams ahead of me.  I finished third of the 10 teams only being beat by 2 teams and they ran well.  It was fun racing them.  I added on 2.5 miles back up the road to run in the rest of the teams.  Overall time surprised me this road can be tough.  7:02 avg pace per mile.  Then we all went to breakfast.

AM 11 miles with XC team at liberty park.  We did a 2 lap warm up followed by a 2 lap tempo run (3miles), then a 5 mile cool down of 3 laps and a little more to round it off at 11 miles for the morning.  Tempo time 18:45 so 6:15 avg pace.  Felt easy and was able to talk to the boys I was running with. 

AM 8 miles out of town so got up early with Bre and got our run done.  Chased by the indian dogs on the way back made it interesting.

PM 5 miles from Grandmas to the Bullock Res. Dam and back.  It feels like up hill both ways.  Hit 8:13 avg out but dropped it to 7:35 avg total at the finish.

AM 10 miles.  I wanted to do more but was limited on time.  I signed up for a massage thinking I would have about 2 hours of wait time but it was 45- 1 hour only wait.  So I ran from the clinic up South Temple to Virginia St and up to Third Ave.  Down Third ave to Memory grove rd and up to City Creek Gate for a quick drink.  I then went up the canyon 1.25 miles and back down going passed the capitol and returning to the clinic via State to South Temple and back up to 3rd East.  I then had a good massage, in fact the therapist offered to meet me before my race Saturday for a quick loosen up and get the blood flowing session and said he would wait for me to give a post race massage as well.  Sounds good, free massage who could pass that up.

Easy 5 miles at Sugar House Park,  Did the team warm up lap measured 1 K and did their cool down lap.

AM 6 miles with XC team from zoo trail head to Red Butte gate and back.  Good pace.

PM 8 miles WA team speed work, normal warm up then 10X200 at 37 avg cool down around the park.

Did a hike this morning with the XC team up Guardsman and over to Desolation Lake and down the canyon to Mill B in Big Cottonwood canyon.  I lost my GPS at 8.4, but I think the hike was a little over 10 miles total.

Ran in the evening 6 miles on JRT.

AM 6 miles at Liberty Park with XC team.  One lap warm up and then two laps at a tempo pace, 3 miles avg pace 6:20, doing the fireman drill with seven guys in the group.  One lap cool down.

PM 6 miles easy pace at JRT.

AM park city marathon  5 th overall and 1st in age group. 2:53:08.  Things went as planned stay with the lead group and push after mile 16.  The race started very slow we had a group of six through mile 3-4.  Nathan H. picked it up a little the next stretch and our group changed to three.  Nathan, Ben and Me.  I was content to sit on Ben for the next six miles and Nathan gap us by about 15 seconds.  As we hit the Highway that goes to Kamas things started to change.  Dave Spence came up on us and I sensed him feeling nervous about letting Nathan go.  He asked if I knew what he could do, Nathan had told me earlier in the race that he was fit to run a 2:30 in the valley, (I told him PC was a different thing though-- Dirt trail, elevation, climb for over 15 miles from the start and the finish is rolling at best, not the down hill last 8 as they claim) So I told Spence he could hit 2:34 or so today.  Our group was over Spence started to reel in Nathan, and Ben tryed to go with him.  Now it was all singles for the remainder of the race.  Just before 11 Steve Olson passed me this told me I had slowed down.  Another runner passed again at about mile 13.  I was now in sixth overall.  I tryed to stay even but the grade of the next 3 miles just keep slowing me down.  Took a Gel at mile 14 and figured it would take effect by the 16 where I planned to push.  It did.  I passed the guy who passed me around 13 back around mile 18 and started to pick things up.  Was hitting some 6:10 to 6:15 miles.  Now I was in the slower half marathon runners I don't like this part but it does give you other things you need to focus on, like not running them over.  I always stay on your left or right and they seem to always move opposite to what you wanted.  Anyway not a problem.  The last part of the course is winding so you can't really see who is right in front of you and when you can you don't know if they are halfs or in the full.  So I push but half hearted not knowing if someone is right ahead of me.  Turned out that Steve slowed the last 3 miles but I never saw him he finished exactly a minute ahead of me.  Overall a nice training run for the real marathons, I don't count this as a real marathon, it is not certified and is usually short or long, today it was short.  I was 3 minutes and 28 seconds faster than last year, a new PC marathon PR.  It would have got me a 2nd overall last year.  Not sore much so I will run tonight and start some real training. 

PM ran 7 miles around SHP 8:00 avg 

AM 20 miles early from Liberty Park to City Creek fountain and then up the bonneville trail over to dry creek and back to the park.  This gave me 16.25 so I did 2 outer grass loops and some extra to round it off at twenty.  Not to sore but tired legs.  Also a tightness in my chest.  This is a good run because it is soft on the trail part.  And the elevation gain makes it slow anyways and with tired legs I didn't want to push this morning.

AM 4.25 miles with the team.

PM 9.75 miles ran from my house to Demetrios to use his Durango.  We are having car troubles and it's time for some new ones.  My Durango has over 260,000 miles and I was rear ended recently and it's not worth putting the money back into it.

Developing some soreness close to the same place as last years mystery stress fracture and muscle trouble I had at the end of the season.  So I need to watch it close.

Afternoon 1 mile on the track and 3.5 cool down with the team.

PM 10.5 miles WA speed workout.  Normal warm up and extra speed changes.

2 Miles warm up at Wheeler farm, plus another mile of strides around the course.

PM 6 miles with Braden at SHP

AM 6.00 miles in the early morning with XC to SHP and around the grass loop.

PM 7.00 miles Sunnyside Park from track to park, 2 more grass miles warm up, 2 miles tempo,  2 miles cool down and back to the track.  Tempo 6:48 avg pace on the grass.

Afternoon with XC team.  Ran to Gulley and back to the track with 5 laps at the track.

AM Swiss Days 10 K no warm up but maybe three very short strides at the start.  Felt good about the race.  Kept an even effort throughout.  Ran in the front the whole way, with Bethany and the kid that out kicked me in the last 50 meters or so. 

Six miles cool down after with Bethany and Bre over to Solider Hollow and back.

Pm 8.80 miles around Liberty  Park and some road. 

AM 21 miles Kim dropped me off at the top parking lot of Upper Big Water in Millcreek and I ran down to the elbow and got on pipeline trail. Ran down to Rattle snake and than to the mouth at Wasatch Blvd.  Took Wasatch over the Parley's Bridges and north on Foothill up to Legacy bridge and over to North Campus Dr.  Then down 100 S. to 300 E. and over to the massage school for my massage.  Not a bad run.