BC

AM 10 miles XC team from SHP cemetery loop with 2 laps in the cemetary and an outside grass lap upon our return. Weather is strange, rainy run.

PM 6 miles at Golds followed by weights. 

AM 10 miles XC team at Wheeler farm. 2 miles warm up around the farm trails. Fartlek run 3X 1, 2, 3, That portion got us to 7.11 so added the cool down to get to an even ten for the morning. Many of the kids are coming around and it showed today in the workout. They are getting much stronger both mentally and physically. Nice signs to see as a coach. Happy to hear today one of our top girls that has been running with us all summer has changed her mind and will not be going to Skyline next year, but has instead decided to enroll at East:) She will really help out our girls team.

PM 8 Miles with Wasatch Athletics at SHP did another fartlek workout. 10 X 2mins on 2 mins off on outer grass loop.

AM XC team trail head by zoo over to red butte gate up the canyon, added a quarter mile up the trail to hit 3.5 before the turn around. Hilly run.

AM 10 miles Jeremy Ranch Road, Team Bike and Run.

AM 6 miles Liberty Park with XC team. one lap warm up, one lap fireman, two laps cool down.

AM 10 miles with warm up and cool down. Utah National Guard Charitable 5K in the middle.

PM 2 miles and weights at golds. 

AM 20.50 miles in the heat. Got a late start because I was running alone, was a good workout. Lap around Liberty to start and then up to 900 E. and north to 3rd Ave. West to memory grove and up to the city creek gate. From there BSL trail to dry creek, and over the hill to Popperton park. Down to shriners D.F. then to 3rd ave. west on 3rd to 400 E then south to south temple. South Temple to 300 E. (quick stop to put my name on the massage list and a drink.) Back to Liberty Park with another lap around.

Breakfast at the Park Cafe Big Steak and eggs with french toast. Then to Gold's for weights and a little pool time. Finished with a massage then some more protein, Prime rib at Texas Road House.  Where did my day go? 

AM 10.00 miles XC team. Today was the first day of Hill Week (H*LL Weak) Sugar House Park. Grass loop for a warm up, followed by 6 hill intervals, 2 grass laps cool down.

PM 4.50 slow and easy miles at the old mill golf course, had to run through a few sprinklers, but found a few golf balls too. 

AM 10.50 miles with the XC team. This is a tough day for all of us and it taxes you both physically and mentally. At times I want to quit but keep churning to the end. If you can tackle these hills consecutively you can ran any XC hill in this state. Good job today team you rocked, the rock run with the hill from H*ll X 10. The run starts at Dry Creek by the JCC, you carry a rock in each hand about the size of a baseball or bigger to the overlook (about 1.65) add them to our team rock pile and continue on the trail to the top of Bobsled. Turn and run back to the big hill and run it from bottom to top 10 times with out a break. Legs feel very heavy and burning every last 100 meters from the top. It is .15 or so to the top of the hill but steep. After ten of those head back down the trail to the JCC for some much needed water. Lake Blanche tomorrow and Puke hill on Thursday, just day two of hill week but I think we will make it.

PM 5.50 miles at Sugar House Park with Wasatch Athletics. Got there a little late so ran the grass lap backwards until I ran into the lead runners of the group. About .80 out. They informed me they were doing 2 minute fartlek work out. Finished the last half of their 3rd one and completed the next three with the top two runners. Then we ran a cool down lap around the outer grass loop.

AM XC Team Hike to Lake Blanche, Lillian Lake and the smaller one that Can't remember its name, Think it could be florence. Anyway it is a very good hike. Lots of leg lifting as you climb to the top. It's like doing stairs for 90 minutes. We had some lunch and hiked around all three of the lakes before heading up to the snow to make a snowman. Snowman in August pretty cool. Then we hiked back down. I forgot how tired this hike makes you before getting back. But a great time and I enjoy going into places many will never get to experience.

PM 7.00 miles ran with dakota and sam biked, Down to Iceberg for a shake. 

AM 10 miles with the XC team up at Puke Hill. Bad name for it but I guess that is what the bikers that trail ride this coined it. It is basically the trail by Guardsman pass that heads toward Desolation Lake and is on the rim of the drainage between millcreek side and the Canyons resort to the east. The first mile is the toughest with lungs burning and the heart beating out your chest. But the cool thin air,and great views are worth it. We run out to just above Desolation Lake to the 5 mile point and back. It is a good run at high elevation. We park at 9185' and climb to over 10000'. Had a few bikers today on the trail, and it is to be closed to bikes on odd days. Great overall workout and only one more day left for the teams Hill Week.

AM XC team workout at Liberty. Yes it is the last day of hill week, where in the Hill are we going to find a Hill at Liberty:) One lap around the park for a warm up. Then 4 hill strides up the north side of the Lake Hill. Next fartlek on the rolling hills around the lake. I guess I miss counted, the plan was 12 but was actually 13X 1 min on/off. It became 8 laps around which is almost 4 miles. Each lap is almost a half mile. Cool down 3 more big laps around the park trail. Then breakfast at the Park Cafe. I seem to stop in there a lot lately and they told me they never know what to expect when I come in. Either 1, 2 or 3, Or 30 high school kids. Today about 20 came to eat. The Park Cafe does a great job, and they get the food out very fast and that's perfect when you are as hunger as I was this morning.

AM made the trek south for the Provo River Trail 1/2 marathon. Nice conditions, glad I got my run in early and I used it mainly for a tempo type workout. Hit Ikea on the way back.

AM 20 miles on the rail trail, started at Prospector Square and ran 3 miles passed Wanship and then back to Wanship. Felt like a good effort. Started a little slow with tightness from running the down hill half yesterday. 2:34 so not pushing too much just trying to keep even effort. Last few miles were the toughest with heat and a head wind. Stopped at the Nike outlet for a few things and now on my way for a massage.

10 miles Sugar House with 10 hills, twice through the state course.

6 miles and the dutch oven breakfast. 2:45 1st half mile, 5:45 mile, 2:40 second half mile. Cook

Pipeline 12 miles

7 miles, Bonneville Glen Loops strides at Sunnyside then a couple of laps around the park.

Am 8 at Liberty park

am 10 miles warm up cool down and running at four races not exact but pretty close, short if anything. ran at least to the mile mark in each race and back passed the finish just down by the river crossing. Ran 3 mile cool down with the team in the end.

pm 12 miles parked at popperton park ran from there on 11th ave and up city creek until 5 miles out and turned, when i got back down city creek headed out to the capital to add one mile out which would give me the 12 I needed. 

20 milers crashed bad. Started at 9:30 am too late and too hot.

XC workout 9.25 miles

8.25 xc and evening 5.75 at liberty

7 miles xc

6 miles liberty 2 more at xc

am 6 miles liberty

xc afternoon practice hills 5 miles 

Am Top of Utah Half 13.12 miles, .75 warm up

pm iceberg run 6.88 total 20.75 for a round number for the week. 

20 miles Rail Trail hot finished at 1:45 pm. Fueled better this week so no major crash. Sore from the half yesterday, though.

6 with xc after school

5 late after 10 pm, in the very very dark, on the Jeremy Ranch Road. Feels different in the dark. 

AM 6 with the XC team from the track to SHP one grass loop and back to the track.

PM 5 miles with XC team, first speed work out for the year w/team/ 2X400, 4X200. 

Had our pre region today so a pretty busy day. Set up the course and a little running around during the races. Then ran the course later in the evening to measure it. Was 3.03.