BC

Okay, so I've been asked enough...I will give it a try.  I am not sure if I will be able to update it as regular as I would like, but I will try and I can use the extra motivation the next few weeks getting ready for the SLC Marathon.

Today, I ran a long run it gave me plenty of time to reflect on the races thus far in the Striders Winter Series and my running in general.  It's been a long six weeks of being sick and I've tried to keep my mileage up and it has taken a toll.  I think I am feeling like I'm on the downward side of this illness and plan to go for it the next four weeks.

I hit 90 last week and finished this week today with 100 miles ( 6 day work week).  I plan to jump to 110 this week in 7 days.  I hate them but I know the ice baths are coming.

Todays run I felt tired, probably from yesterdays race, I ran up on Wasatch Blvd to north side of the U. and back to Sugar house park.  Bre needed to add on 8 miles to give her her weekly goal of 60 miles and she has now hit it 3 weeks in a row and has been doing much better with a base.  She will be able to drop her mileage when we start some good speed work on the track.  Anyway, she met me up on foothill dr. and ran the last 8.  I finished in 2:40, averaged under 8's and enjoyed the weather. 

Had two runs today,  First at 6:00 Bre, Dakota, and me hit the trail up dry creek by the U. hospital. They went up 3 miles and turned around, I went out 4 miles before turning back.  The trail is drying out nice only three spots of about 15 feet of mud in the back cuts where the sun doesn't hit it much.  It was beautiful and I felt great. The kids loved it too.  I'm glad Bre talked us into driving over there.  Me and Dakota wanted to start by the Zoo.

Part two, Drove home so Kim could go out for her run.  She was going 6 miles down to Iceberg Drive In, one of our favorite family destination runs, We usually run there and Kim picks us up and we all have Malts, Chocolate Banana Malt is my prefered flavor.  But tonight she was doing the run and I was getting the kids dinner and then we loaded into the car and headed down to order the malts.  Bre watched the kids and ordered while I went on my second run.  I added an easy 6 miles, 46 minutes.  When I was done Kim was there and so was my malt.  A good way to end a day.

Today was a run that had to many interuptions.  For all the rest I had, I sure felt tired by the end.  It started at East on the track at 2:30.  It was the track teams annual fund raiser a three hour relay.  The kids get people to sponsor them an amount for each lap their team runs in three hours.  We had four teams each with about 18 members.  Each member would run a 400 meter lap and then stand around until everyone on the team had completed a lap. Then they would start over.  Most of the teams averaged about 140 laps giving each runner about 8 laps, not much of a workout for distance kids.  Run a 400 / recover for 25 minutes / repeat 8 sets.  They did have fun...  After I helped the the teams get started I decided to get some of my workout in.  I ran 36 laps in the outer lanes, 1:02 a little over nine miles.Then we jumped in the car to meet the Wasatch Athletics team at Sugar house park qat 6:00.  I only had about an hour so I added 8 miles doing laps around the perimeter while Dakota did his run.  Dakota needed to be at Olympus High for wrestling at 7:00,  we all jumped back into the car and headed there.  I added another three miles on the Olympus track while I waited.  23 minutes, not fast but at this point my tank was on empty.  20 miles for the day.  I still want to hit 110 this week.

AM run easy 5 miles at Liberty Park

Later I ran 2 miles cool down with the East high kids.  They had a good interval work out today, 10 400 meters/ with 400 meter recovery plus minute.  They hung in and finished all of them.

Evening run 11 miles from Highland High, on the SLCTC course and through the cemetary and back.  Did another ice bath tonight and a couple bottles of Boost while I shivered. 

Ran from East High school up to Dry creek trail head and added another three miles from there up the trail before turning back.  Total of ten miles with the distance kids from East.  They have their first track meet friday and the trail was a good softer surface option.  I think trail running helps strengthen the core and the wide range of terrain will also help with overall strength.  They may be a little tired going into this meet with speed work Wednesday, and this ten miler today, but increasing their fittness now will pay off in the meets to come at the end of the season when it counts most.

Evening run, 8 miles on the treadmill at the gym.  I wanted to catch the last half of the BYU game so this was a good option.  Mixed feelings on the game... Utah fan .... so would have liked to seen them win but wasn't heart broken either.  And I can tell my Y friends they haven't won a real game in over 15 years now.

East high school had their first track meet today against Woods cross, they did good for a first meet.  If there is only one thing that sticks, I hope they learn to run more even and their own race.  Like on the road it is easy to get stucked into a fast start and dieing by the end.

I only got one run in today,  Bre wanted more miles after the meet so we made plans to run from home to Trolley Square -- Spagetti Factory.  We called Braden, he wanted a few more miles, when we left the house and met him about half way. It was nice relaxed run and we talked a lot about the meet.  11 miles and a big  hardy plate of pot pourri  spagetti.  Both my toe and Bre's foot were sore so we asked for two bags of ice and discretly iced under the table.

Went to watch Kim and Dakota race Leprecon Lope up by the capital.  They both ran well.  It was nice to see the start and the finish.  I like seeing the race within the race, but as a spectator this course is hard to view.  The outcome was good for Wasatch Athletics runners, 3 of the top 5 were WA.  Zak and Dakota got first and second in the 14 and under group.

After the race I headed out for my run.  I started by the capital and ran up city creek to get on the Bonneville shoreline trail.  It was nice, although a little hot and crowded.  Bikers like to use this trail too.  I feel bad sometimes when a biker is working up a hill and your passing them.  Or if they are coming the opposite direction up a steep hill and you are coming down and they have to pull off and restart after you have passed.  I try to stay over as much as I can but I'm sure they swear under their breath when they see runners slowing them down.

I came out at Dry Creek and stayed on the pipeline trail above the U. and came out at Sunnyside by the Zoo.  I continued on Wasatch Dr., crossed the Parleys bridges, got back on Wasatch Dr. for about 6 more miles before dropping into my neighborhood.  It sure seemed like a long run.  It really needed fuilds earlier because of the heat.  Kim left me some Gatorade just before the bridges. I stopped to drink for about a minute and almost downed the whole 32 oz bottle.  Thought it might of been a mistake when I got back going, but it was the right thing to do.  I found it interesting that about twenty minutes after drinking is how long it took for me to feel the sugar lift and it sure helped.  I watched to see when it felt like my glucose level or energy level dropped again.  It took about forty minutes.  Good thing I only had about ten minutes left.

Finished came right in and poured an ice bath, drank 2 Boosts, and soaked for 20 minutes.   

Perfect morning run.  8 miles very easy up Millcreek canyon.  Ran with Bre before church.  We started at Burch hollow and ran down a little past Rattle snake Gulch.  It was awesome.  I might of went to slow my avg HR was only 136.  The good thing is tonight it doesn't feel like I even ran today and I completed my 110 mile week.  Tomorrow I will start working on a 120 mile week.

Okay, maybe I'm starting to feel better.  It's amazing how being sick can slow down your fitness.  Today I felt like I had some legs.  Hopefully, my lungs will be next and then my mind... I ran 2 miles cool down with the East High team.  They needed a speed workout today because they're going to St. George this Friday for the Pineview Invite.  It was a good workout for some and those that are not as fit with a good base struggled the most.  I even had athletes come to me halfway through the warm up with excuses for cutting the warm up short.  I try to explain warming up is an important part of the workout as well as the cool down.  Our warm up is 4 laps slow followed by 4 laps of speed changes ( fast on the straights and jog slow on the curves)  the first straight is about 65% and each one you pick it up a little until your last one which should be about 90%. Follow this with a slow recovery lap the opposite direction on the track.  Then they get some water change their shoes if they have spikes, and some light stretching.  This can take about ten minutes but I try to hurry it along. 

The speed workout was 4 X 1200 with 1 lap jog and about 90 seconds recovery.  The JV runners did 4 X 800 with the same recovery.  Times were based on the race times from Fridays Mile or Two mile race at the dual meet. 2 mile cool down slow, usual loop up to Sunnyside park, over to the U. down to 1300 E and back to the track.

Now back to my run, I ran a backwards loop of Salt lake City Marathon.  Started at home and went North on Holladay Blvd and up to 23rd East and 3900 S.  West on 39th to VanWinkle(700 E).  followed the course back around and up 6200 S. to Holladay Blvd and home.  When I got about a half mile from home I looked at my Garmin it read Lost satelite.  It was froze @ 12.65 miles  I ran the rest of the way and it kept cutting out I don't know why.  I don't think I had a low battery.  When I downloaded it it showed a straight line from Holladay Blvd. to my house where I turned it off.  My avg HR 153 Max 170.  Felt relaxed enough to push at times.

Oh yeah,  tonight when I was crossing VanWinkle and 1300E.  The light started to change as I approached the intersection it was red before I even got barely got into the intersection when a car going North came flying through the red light it was dark and I only saw it in the last second had to make a quick move to avoid being hit.  Just reminder for me and everyone we need to be careful out there.  You never know what a driver is doing. 

Some might have seen it on the News, Friday night late a car accident at 2100 S and 1300 E. a driver on his cell phone ran a red light and hit a car with three girls.  Killing the girl driving,  she was a East High School student.  17 years old, chose to graduate early, a track runner and a good friend to many.  It is a great loss.  She will be missed.  One of her favorite meets was The Pineview invite this weekend.  East has decided to dedicate this meet in her memory.  Take time to smile at someone today, give someone an extra hug, make an unexpected call to an old friend.  Run and feel the wind we have a lot to be thankful for...

good day.  I almost ran a marathon, okay I broke it into 3 runs, but I started at 2:45 and was done before 9:00pm.  First I ran 8 with the East High Team.  We ran from the track up to the trail head by the zoo.  From there we ran bonneville shoreline trail to Dry Creek and back to the track through campus.  A good workout for all.

I hurried home after that workout, dropped off Bre and picked up Dakota to take to Baseball practice.  It was at Tanner Park at 5:30.  I left the car there and ran to Sugar house park, added 3 laps around the perimeter, ran down to the Highland track to say Hi to the Wasatch Athletics group(didn't stop) began 2 miles of speed changes. Said bye and headed back to Tanner Park. Last 2.5 miles all up hill, but it didn't bother me much.  Maybe that winter series hill dash in Ogden has helped some.  This was 13 miles 1:32  My avg HR 155 Max 167.

Drove home Bre was just out of an ice bath and wanted a massage.  Did that while Dakota got his running stuff and we went out for 4 miles.  Ran from the house, Holladay Blvd to 6200 south, down to Vanwinkle and turned around.  I like this stretch it is a part of the Salt lake Marathon that can make or break your race.  It has a lot of crowd support but is miss leading on how much hilly stuff it has in this part.  Focus on not slowing down here or Van winkle and 5th east last forever.  Dakota wanted to wear the Garmin.  Interesting avg Hr 186 Max 203.  That max came on the steep climb back up our street.  4 miles 34 mins.

Anybody who's looking to go long this weekend in or near St. George I will be down for the track meet at Pineview High School.  I would like to run some Friday night after the first day of the meet and again Saturday morning early I have runners with their first event at 9:00 so I need to be back by 8ish.

Three runs today, 5 miles am.  I had the East distance kids meet a 6 am for a speed work.  Afternoon run with the team up past the zoo to the dog park.  I doubled back and run some of it twice with one of the runners who was late.  He has a lot of talent his brother now runs for USU, he just needs motivation or ?  count this run as 7.  Last run was with Dakota, well sort of.  He was dragging a little today so when I was a head a good distance I would double back and did it a few times.  After I ran him back home I ran our Golf course loop at Old Mill.  It has great up and downs, I run it a lot in the winter and it felt good.  It is three miles went just over 20 minutes. total for the last run was 8.

I am still on track for 120 miles this week and hope that going down to St. George doesn't goof me up.  I am feeling better each day.  I can tell my mileage is up though when it is hard for me to sleep.  I don't feel like I am breaking down much yet maybe after the next two weeks.  The first sign is a little cough I get after I run.  I am betting we get rain this year at Salt Lake Marathon, just a hunch. 

6 @ 6am with the East High distance kids.  A fun easy run.  We ran 15th East to sugar house park.  We first warmed up with a mile then we formed a line and ran the fireman drill for about three miles and then changed and ran postal.  The kids were having a good time, as each runner took the lead everyone in the group would yell "hey".  On postal, as the runner dropped back and the group surged forward everyone yelled "slacker".  We got some funny looks from walkers.  I guess they thought we were referring to them.  When we got back to the track everyone did 10 X100 striders, 2 sets of crunchs and a cool down.

Afternoon run, 7miles,  Felt good even pushed a few miles.  I have to get the brakes done before we go to St. George, so I dropped off the car and ran to Kim's work to get her car, via Jordan river trail.

High school afternoon work out.  Ran with the kids that are not going to St. George, slower group this afternoon, but I had them do the same firemen line run from the track to Sugar House park and back.  They added on their 10X100 striders, Gave me a slow 4 miles.

Ran down to the gym, 2 miles, and watched some hoops while running on the tread mill.  5 miles.  good day.

In St.George, went to the meet.  Got to our room at 11:00 pm and went for 8 miles.  Didn't look at my Garmin until it felt like I was out about four miles.  It was at 3.86 pretty good guess added .14 and turned around and ran back.  I was tired from the long day and almost talked myself into skipping the day , but was glad I didn't when I was done.  It did feel easier running there and the wind from earlier in the day had stopped.  I was pushing myself to run 7 min miles, but what I found interesting was my avg HR was only 138.  In SLC it would have been closer to 153 or so.

Needed to run 6 miles, and got home from St.George at 9 pm, went to pick up Bre from the school and then went home.  Made dinner plans to meet at Olive Garden in Sugar House and I left to run.  6 miles 41:50.  It was good and so was dinner, but I felt so tired from the long day and I was going to do my long run with a friend in the morning.

Met at Jordan river parkway for my long run.  Ran together for the first 15 and finished the last 7 alone.  The plan was to stay relaxed and just have it be a long run, time didn't matter.  When I was alone though I started to push.  A biker passed me and I couldn't hold back the competitive juices.  He was not going that fast so I decided to try to catch him.  It took about a mile to catch him and I passed him about a half mile from my turnaround at Gardner village. The 3.5 miles back to 5300 S. were good because I had a good tail wind.  Last 7 miles were 48:12 and total run 2:42:12.  Went home and did an ice bath and drank a boost. This gave me my 120 MPW I was shooting for.  I now have hit 90, 100,110, 120, and next week I will hit 130 before I start a taper.  Fitness level is getting better, but don't think I'm as ready as I was last year for Boston.  I had 3 weeks of 120's 3 weeks out.  My other concern is that some of my days have more than 2 workouts in them making the overall runs shorter.  To make up for this I'm trying to run them a little faster.

Not Snow!!! It's time for rain...but what a nice day to run.

I ran 8 miles this afternoon at Sugar House Park, slow first couple of miles but sped up to about 6:30 pace.  No shirt sun tan run.  It's to bad us distance runners are so buff.

Night run 7 pm Millcreek Canyon, from burch hollow to the mouth where the trail turns back uphill, by the pipeline wye fitting.  I didn''t have my garmin on but it's  at least 4.5 miles to that point. 37:18 to turn around.  Ran back negative split 36:20, and  it has more uphill that direction.  Hit the road and was only going to go down a mile but Kim misunderstood and went to the Rattle Snake parking 2.8 miles.  So I asked to keep going to the 3 mile mark.  Last three miles down hill on road 19:32.  Good down hill practice when you are tired.  I'll bet the three on the road will have beat me up more than the 9 on the trail.

Bison Steak tonight for dinner...Yummy.  With a big bowl of spinach.

 Thought I better get out early with the storm coming.  AM run at Liberty Park, 9 miles, windy and my legs felt a little heavy at first, but warmed up and finished strong 1:05.

Afternoon run with the East High kids.  The run was a little farther than I thought it would be.  We ran from the track to Legacy Bridge, SLC start, and ran the course to sugar house park and did the road loop just like the course.  From the 6 mile mark of SLC we ran up 2100 S. to 1900 E. North to Sunnyside and back down to the track. This was 10.5 miles and I headed 2 more miles on the track while I waited for the others to finish.  I wanted the run to be about 8-9 for the kids but it ended up about a mile and a half long.  The dedicated runners toughed it out and the weather was rough.  On Foothill dr. the wind was strong and hard rain in your face felt like pins sticking in.  It cleared up some and stopped raining when we got to the park.  1:18.32 to the track and I never timed the 8 laps but kept it at 7:30 effort.

AM run 6 miles at Sugar House Park,  snowing felt OK.  But the fitter I get the longer it takes until I really feel like I'm in the flow.  Six miles is not enough to go into autonomic mode but it was a good run.

Afternoon run with the East High Team. 5.75 miles.  Want them to start some tempo runs forcing them to run a little out of their comfort zone.  So, today we ran from the school down to Liberty park.  At the park, each runner was to run 1 minute slower than race pace for the mile on the outer side walk.  JV runners did one lap and Varsity runners did two laps.  It's almost 3 miles for two laps.  I ran 18:26 not pushing too much . It was comfortable. We then ran back to the school.  It was raining light.

Evening Run 8.25 Didn't want to get wet again so I drove to the gym and ran on the tread mill.  The nice thing about a tread mill is when your tired it can help keep you going.  I started at 7:30 pace at 2.0% incline 8mph and increased speed after each mile my last mile was at 9mph.  Total time 58:28.  Good overall day.  Need to stay motivated the next four days and it should be easy to hit my goal for the week of 130. 

USATF board meeting tomorrow night.  If anyone has ideas or questions that you might want discussed.  Send me a comment...

Had an early optional workout at 6am for the East High team.  We had 6 show up.  We ran from the track up Sunnyside to the zoo, up to the golf course and down to 1900 east and back on Sunnyside.  It is just over 5 miles and I added on the track.  I was impressed with one of our freshman boys, he came, and he kept up with the other boys.  It is rewarding when you see little improvements.  While I'm on this the most discouraging part is hearing about the little pains or excuses of why they can't do something.  Anyway you can only coach those who want to be coached.

Afternoon run 2:30 pm,  East High run 7 miles for the varsity and 5 miles for the JV.  We ran up Sunnyside to 1900 E. and over to 2100 S. down to Sugar House park, Varsity 1 Lap around perimeter, back on 1500 E.

USATF board meeting tonight, ran there.  5 miles 36:10

AM run Liberty Park start, 9 miles.  Started with a lap around the park and then went south on 500 E. to 33rd So. Back to Park and 1 more lap.

PM run from home,12.25 miles.  Ran from home to liberty Park on the SLC marathon course after leaving the park I stayed on 600 E. to Trolley Square 1 Lap around Trolley and then I got a big plate of spagetti.  1:27 Avg HR 152  Felt good about this run Because I was tired after a long day.

Certified the half in ogden for this week end.  Biked about 15+ miles.

Skipped the run, I woke with my first migraine every.  Not fun...and I thought all these years it was just in their heads.  I could go another 44 years without one and wouldn't complain.

out of town...traveling, no time to run.

Tempo run, Miles 5 -9 and back of SLC marathon warm up and cool down in Sugar house park. 

Am treadmill 6 miles.

Pm 12.5 - 9 miles and back on SLC Marthon tempo, Total 8 miles.

AM Run with East Team from the track to Sugar House park and Back, finished with 10X100 strides on the track.

PM Run, First went to see the newest future track star in the state, or what ever else he chooses to do, Cole Jamison -- Emily and Teren's new baby boy.  He is a cutie...It got to late so I went to the gym and ran 8 miles on the tread mile, 56:10  Felt Okay.  I don't want to drop my miles to fast so I will not taper for the half this weekend.  I will treat it as a tempo run at least that's the plan right now.  I got a Bison steak on the grill gotta go chow down and get some rest.

AM run with East team 4.5 miles

PM run Sugar House Park 5.5 miles 

AM Race no warm up, Planned to average 6:00 pace for the first half and back off a little.  The plan went good.  AVG 6:12 total. 9 miles cool down.  Ice bath when I got home, and a Boost.  Going out to Rooesvelt tonight.

Right now the legs feel good but my stomach is still not so good.  Gel does that to me.

Ran an easy run this afternoon before coming home.  I tried checking my stride count for about 20 minutes of the run.  I would count it for 1 minute and run my normal stride the off minute.  If I focused I could get it to about 176 in a minute.  Normal stride was always about 162 per minute.  Not sore from the half.  My stomach didn't settle down though until late this afternoon.  10 miles half on trails and sage brush the last five were on the road.

PM 10 easy miles around sugar house park.

AM  6 miles at liberty park sluggish at first but worked into and felt good by the finish. 44:12

PM 11 miles at Sugar house, did 2 outside laps with the Wasatch Athletics team, went to the track and added 5 laps of speed changes, wanted a good workout but not on the track so I chose to do some fartlek around the park on the grass. 15X 1 min. with 1 min recovery, ran another cool down lap. Legs feel good and I feel recovered from the half.  Pleased with my workouts, I need to hold back and not do too much this week and I will be ready for the marathon.  I  know this will be my best SLC marathon so far.  Going to measure the change we are making in the last mile of the finish for the SLC races tomorrow.  I think it will make it a faster finish.

AM 4 miles waiting for Bre at the orthodontist. Just a good stretch 30:42

AM 8 miles with the East team at 10 am.  Warm up 1 mile, 1mile speed changes, 1 lap recovery, stretch, 8 X 300 @ 50 - 55 with 1 min recovery jog to start. cool down

PM 8 miles SLC track club route to cemetary on 33rd and back.  AVG just under 8 min miles

AM 8 miles at Sugar house park outer grass loops, 15:10,14:50, 13:50, 13:10 it was windy and cold, but as I warmed up my legs felt good.

PM 9 miles Jordan river trail just a steady run.  I ran with Carol and when we were finished I ran back to D.  We talked about the up coming marathon.  I f I could only run as fast as he thinks I can I would happy.  He has a way of pumping you up which is a good thing mentally. 

We measured the change in the last part of the 3 SLC races for next Saturday.  The change should make times faster.  We measured it twice and each time the course needed to be shortened by 133'.  They want the finish to stay in the same place so we are moving the start lines up 133'.  Which means all the mile markers will come to soon.  I plan to remove the pink marks (they seem a little feminine), and change over the new marks to a good Green (Go Wasatch Athletics).  I heard a runner at the half  last week say seeing green makes him want to throw up, oh well.

On a more serious note,  I know that you shouldn't try anything new before a race, but here's the question.  Any comments or ideas on the topic would be read, appreciated and evaluated.  I'm considering going to the chiropractor tomorrow.  I don't want him to mess anything up though and I'm fearful that a bad adjustment could leave me sore or out of whack to close to the race.  Here is the situation.  It has happened only a few times and ocurred again last Saturday in the half.  I get a "dead leg", numb from the toes to the hip usually.  Like it is a sleep.  It may only last a mile or two, but it does distract me and I just focus on something else and it goes away.  It happened last year at P.F. Chang's half and lasted for over half the race and both feet and one leg had the trouble.  Sometimes sitting in the car I notice it but running under these conditions seems worse.  I am thinking that maybe it is caused by my hips popping out.  That's why I'm thinking about an adjustment. Last night when I went to stradle the bike I felt it pop and I've had some discomfort while driving but running it seems okay.  Any thoughts?

By the way I was talking to SLC marathon people today, They say they have a couple elites in the half that are 1:02ish.  It's a fast course, but we'll see.  I still perdict rain, but don't want the wind.

AM track work out, 8 miles, mile warm up, mile speed changes, 1 lap relaxed, 12X200 @ 32-34 jog into each, 11 laps cool down.

I just had steak and eggs, I'm starting my depletion stage now. No carb's.

Okay, it happened to me again I finished writing a great summary of the days run, pushed submit and nothing was there.  I hate that.

Here's a short version

Marathon depletion run today, Ran the first half of SLC marathon with Dave Danley,  He is fit and will be a top competitor Saturday.  He stays consistent in his training, but what else is there to do in Roosevelt...It's like Hobie Call what's there to do in Laverkin?  Anyone heard if he is racing Saturday?  What local top runners will be competing? Ashbaker I know you should be up with the lead pack.  Not a lot of $ to go around in this race only 5 deep.

Well I'm happy with the run I pushed and was out of gas by the last 2 miles.  But the nice thing is I can blame it on the lack of carbs.  I only need to run about ten minutes faster in the first half than today.

Time for the dreaded ice bath, (which would be over if I didn't have to retype this)an omlete-low fat cheese and ham, no boost today to many carbs.  Sunday off it will be a good break.  Next week I will really drop off.  And have a great race next Saturday.

AM 5 miles, Wasn't going to run today but when I got up it was too nice to pass up.  I also read in an article last night that days off in your taper can make you sluggish.  Light runs are good and keep the blood flow to the muscle.  I ran 2.5 out from Burch hollow on pipe line and back.39:45.

Talked to couple of guys after who are running the other marathon this Saturday,  BST marathon, they said it gets about a 100 runners when the weather is good. I enjoy running the trails and it sounds like a good course.  If it rains though it will be muddy and a slow day I'm sure.  It sounds like we will get rain but not the conditions Boston will have tomorrow.  Hey, maybe there will be snow in Fargo in May!!!I hope not. How is your training going Toby, good to see you on the blog.

PM run 12 miles on marathon course from the house north on holladay blvd. to the north side of the half pipe on 20th east and back. 1:31 I will start carb's in the morning after the run.

AM run meet with the distance kids from east high at the track ran to sugar house and back 4 miles.  Time for carbs.  Had two bananas after the run.  When I got home fixed a big bowl of oatmeal with fresh strawberries.  I want to get in some early fiber so I can cut back closer to the race.

Rest today, I need to sleep more but have not been able to.  I have started to eat carb's now but I'm trying not to eat junk.  Weather for Saturday looks like it might encourage some good times.  I think the elite field in the half is stacked.  Talking to the RD there is one guy who has ran two 2:08 marathons.  In the full there is a guy who has been training in Kenya who has ran 1:01 half and some fast times for many of the others.  Notable local elites Hobie Call, Dave Danley, He said Sasha was running but I don't think so, ( are you). Women's side local elites Amy Larkin, Carre Joyce, Zuzzanna ( I don't know how to spell her name), Becky Sontag.  Women in the half local Michelle S., Chelsea, Carol C.  Hey Chad you are projected with a great time also in the half.  Good luck to all.  I know things are going to be good on race day.  See you at the expo and stop by the USATF -Utah booth for comments and LDR info.  

easy 2 miles in sugar house park

no run today to busy at big red invitational track meet at east

Well I didn't get beat by "Thing 1 and Thing 2".  These jugglers were amazing to watch, but not when you're in the race.  Or hearing from the crowd " There's a juggler ahead of you." I followed them and their parade of film crews in golf carts most of the way. I passed Thing 1 as I left Liberty Park and finally passed Thing 2 right after State Street.  It was a huge relief knowing what I would hear from friends and neighbors if they beat me and juggling all the way.  Any way I talked to them after they both are sub 2:30 marathoners.  They almost broke the world record, within a minute I heard.  Good job for them. 

I did get chicked today but only by one.  I had to use a last minute kick to pass Zuzanna who would have been number 2. 

The race went good and I acomplished what I set out to try to do win the masters division.  My time was a little slower than I thought I would run, but other than the jugglers there wasn't anyone ahead of me to push with.  So I sat back and waited and waited finally Zuzanna came up on me with a half mile left to go and passed me.  I gave myself a mental check if it was worth trying to hang on her and let her go.  With 26 mile mark just ahead I changed my mind and said let's see if I could catch her.  She was now about 40 meters ahead of me.  I kicked in and passed her with about 100 meters to go and had to keep kicking because I didn't know if she was trying to race me or not.  I must not of used it all in the race because it seemed like I had plenty left in the tank.

After the race I came home for my ice bath, oh the things we do for fun. Then mowed the lawn I have been neglecting.  I found that if I keep moving I don't stiffen up as much.  Calfs are tight and one knee is sore, but overall I feel good and I am happy with the days outcome.

Quick Note: Dakota ran his 2nd half today and won his age group 11 & under 1:48 and Bre was the first place girl in the 15 -18 in the 5K.  Wife, Kim ran the half and said she made her goals she has set. 

AM thought I better get out before church and the rain.  Ran an easy 6 miles on pipeline trail from Burch hollow out 3 and back. 52:16 Legs started to loosen up the knee is still hurting.  I don't take any Ibuprofen after a race.  I think it slows down recovery.

After church we must go up to ogden to measure and certify the 30 K.  It should help me to keep moving.  Time to focus on ogden Marathon.

SLC splits never really got going.

1   5:51              14   6:25

2  6:17                15   6:14

3   6:27                16    6:29

4   5:44                17   6:43

5   6:03                 18   6:50

6   6:45                  19    6:51

7   6:55                  20   6:52

8   6:38                  21   6:54

9   6:43                  22   6:43

10   6:34                23   6:47

11   6:14                 24    6:48

12   6:36                  25   6:54

13   6:54                   26   6:42

1st 1/2 1:23:28           .2     1:11  

2nd 1/2 1:28:43

Total time 2:52:11                                                                                                                                 

easy with team

AM easy 2.25

PM easy 8 JRT with D.

AM 5.25 with East

30 K for a training run

PM run with C. on pipeline

AM rode 29 miles while certifying Ogden marathon. From Finish line to start.

PM 10 miles on JRT with C.

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. 

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. 

AM 10 miles on Pipe line from burch hollow to the overlook and back and up the road to make it ten.  Hips were a little tight this morning but lossened up after a mile.  Legs felt heavy but I worked through it.  It was hot. 37:32 out 36:10 back.

I hit 132 miles for my true week Monday through Sunday.  I will back off this week now to 110 or so.  It's a good thing because of the holiday races it will be hard to keep up the mileage and one morning I'm taking the Team on a hike to Lake Blanche.  I want to keep them moving but not always running.

AM 7 easy miles from Sugar house park through the neighborhood.

PM 8 miles on Pipeline.  I can always tell when my body is starting to break down by a little nagging cough I get after a run.  I am at that point.  The cough is here tonight and I'm feeling the mileage.  It is always best to listen to our bodies.  A little rest and backing off the mileage should do the trick.    

AM 6 miles Pipeline trail from Burch Hollow out 3 and back.  Sat in the river for 10 minutes after.  It sure is cold.  I always heard 20 minutes of ice was the best for you to combat inflamation and soreness.  Anyone have a more recent approach or data on the latest research on the subject.  What I've read was lowering the muscle temp by 10 degrees for 10 minutes is recommended.  Which I was told takes about 20 minutes in an ice bath of about 50 -60 degrees.  I've had great success using ice baths.  One great runner here has gone as far as putting a commercial ice machine in his garage and ices all the time.  Karl Malone and John Stockton both have said iceing immediately after games is what extended their playing careers.  It was common to see them as soon as they were out of the game for the night with two big ice bags on both knees.  Most athletes know recovery is as important as the workout.

PM 2 miles easy around Sugar house park.

AM Ran the Sandy Classic 10 K not sure of my time yet I didn't get my watch stopped.  I was in a hurry because I was trying to gain a few extra points by doubling and running Murray 5K.  I made it to the race just after the start and headed to the start line.  I began about 3 minutes back from the leaders.  You have to start working your way through over 850 runners.  A good group today.  Over 300 day of registeration participants.  It is an out and back on part of the course so it is fun to get to see the leaders and how everyone is doing.  Teren was in front followed by Alexander, Albert, ?, Neal, Corbin.  Neal did move up and finished 3rd and won the masters.  Nice double dip payday.  Alexander was 4th, Corbin 5th, Albert 6th I think.  Very competitive field just like at Sandy. 

At Sandy I did what I needed.  Finished as the 1st master and I didn't get chicked but it was close.  If I could have carried the bear a little bit more I would have loved to catch the 5th place guy but he was way out their and I only could see him a few times.  With my mileage up I'm happy with the days outcome at the races.  After the 5K I added mileage with Corbin, Neal, and Timmo.  Need to add more tonight.  It's hard on training having a race in the middle of the week.  I will update late tonight.  Everyone have a safe and fun Fourth.

PM 10 miles on pipeline and 15 minutes in the river.  Legs good tonight only took 1:12:30 to the overlook and back added on to the end up the road to make it a full ten miles.

AM 6 miles from the house to the mouth of Big Cottonwood canyon via Old mill road.  Pushed myself any time I felt I was backing off.  42:23  Taking the EHS team on a hike to Lake Blanche this morning.

PM 10 miles on Des news course.  Started at mile mark 4 and ran up to 2 back down to 7 and back to the 4.  Hot out.  Ankle hurting a lot tonight.  I rolled it again on the hike.  The swelling is not down from the first time and now there's even more.  Saw a moose and a buck and doe on the run tonight.

AM 7.5 miles at Liberty Park  trying to push myself out of the sluggish mode and when ever I back off.  At the start of this work out I decided to go faster in the warmup.  I have noticed the EHS kids jog way too slow in the warm up and cool down.  I was only able to pull one with me at the quicker pace.  After, I told them to start their warmup with a little more effort, we will see how it goes.  They had a time trail today, After 1.5 warm up and 5X75 strides we timed 1.5 miles on the sidewalk.  I saw good effort on most of their part, but times were slow.  My fastest boy ran 8:53.  I'm not having them do speedwork, I need them to get a base first.  I do however mix in short strides or fartlek to change the pace and not get them bored.  They finished with a 1.5 mile cool down. 

PM 10 miles in Sugar House park.  The old man wanted a fartlek workout tonight and assigned us 10X 2 mins.  Did a lap for a warm up and started. A little windy tonight but hot 95 degrees at the start .  After the tenth 2 minute I finished up with a cool down to complete the ten miles for the night.  Early 20 miler in the morning.

AM 20 miles,  The day is moving fast.  I met Scott in Magna at 5:00 am for the long run and it was already 85 degress with some wind.  Sliggish at the first and was just focusing on getting through this run.  I didn't talk much wanted to safe all the energy for the run.  Hit the turn around about a minute faster than two weeks ago.  Picked it up on the way back.  Legs were a little heavy probable from the speed workout last night.  Well my steak is done and I got to get to a track meet at East that Bre is running in at 9:00am

PM 10 miles in Sugar House Park.  It was Hot.  After sitting in meetings a good part of the day and then Family functions the rest of the day, I did not want to run today.  My body did not want to run today.  But because the old man wants us to keep our legs moving and I still needed ten more miles to hit the goal of 110 for the week I had Kim drop me at the park and asked her to pick me up at 10 pm.  That way I couldn't get out of it.  It is taking longer to get the engine running now that I'm at high mileage.  I don't feel like I'm in a rhythm until about 6-7 miles.  That's when it stops feeling sluggish or forced and feels more natural and the pace seems to pick up without effort.  I've noticed this in the past that when I'm at high miles I usually don't enjoy a run if it is too short.  I was glad tonight was ten miles because the last four miles seem so good.  I'm happy that I did the workout and the new week starts tomorrow.  I need to eat right and rest the next couple of weeks.  Also, some of the LDR scoring is complete and post on our USATF site.  It is going to be tough to move up this year, but I think I can gain a few more points.

AM 7 miles Cemetary loop from Sugar house Park.  Avg 7:00 pace    Legs feel better this morning.  This week I will drop to 80 miles.  Maybe I will even have enough time to mow the lawn.

PM 10 miles very easy on pipeline.  Temp was about 20 degrees cooler than the valley.  When I got to the overlook the Sun was setting a big bright red from the smokey haze.  Kim saw two moose by the bathroom just up the road from Burch hollow parking lot. 

AM 6 miles up Dry creek with EHS team.

PM 13 miles total.  Tonight was a Wasatch Athletics speed workout.  I did the regular warm up, a lap around the park followed by four laps on the track of speed changes and a slow lap,  Changed into flats and ran 15 X 400, the old man wanted them around 1:20 and it was hot.  Dennis was not doing speed tonight because of his hard week of Racing last week.  He and Michelle did awesome at Peach Tree and Boiler maker.  But tonight we had Nick M. join us and it helped me hit faster splits.  I tryed staying close to him and Albert who were hitting closer to 66 - 68.    I started slow and finished strong. 1:17, 1:15, 1:14, 1:15, 1:13, 1:12, 1:10, 1:13, 1:14, 1:11, 1:11, 1:09, 1:11, 1:10, 1:11. My ankle swelled up good after this workout and was throbbing on the ride home.  I never noticed it hurting much until the last two 400's.  Added one extra lap after the repeats on the track and then a loop around the park.  I am dropping my mileage this week so I should be feeling fresher, but usually I just notice more aches and pains in this week of tapering.

AM 3 miles with EHS from Sunnyside park.

PM 8 miles JRT.  Started slow and picked it up by the finish.  Ankle is really starting to hurt more now that I'm not taking any IB.  I have not taking any since Sunday.  I just got done icing it and it kept twinging every time I rolled the ice cup over it.  I plan to stay off Ib from now until the race to monitor how I'm healing.  I guess I will break down and listen to my wifes accelerated sports healing hypnosis tape tonight when I sleep.  Her tapes usually put me to sleep fast.  But we don't have long to heal so I hope it helps...

AM 6 miles at Cottonwood complex.  Ran from the park to 3900 S. and down to 1100 E. and back.  I did the lap twice because I got there early before the team.  Did the cool down with the team after they finished their hill workout.  It gives me 6 for the day but it was broken up.  I will get a more steady run tonight.

PM 6 miles JRT.  Too many bugs.

AM 3 miles Ran the warmup and cool down lap with EHSXC at liberty park.

PM 11 miles speed work out.  Normal warm up, speed changes, 1X 1600, 5X800, afew extra laps cool down and a lap around the park.  Times 5:35, 2:36, 2:36, 2:32, 2:34, 2:40.  I wimped out on the last one and almost didn't do it my ankle after the fourth one was really bothering me.  Mostly on the turns and when I would run on the toes.  Still trying to stick with ice only.  I will reevaluate things tomorrow after the long run and see what should be my approach to the next couple of weeks.  I was only going to get 80 this week, with the long run I guess I will over shoot it.  Oh well there is always next week to drop faster.

AM 15 miles Jeremy Ranch road.  Nice run and good company to talk with helps make the run fly by and today was both.  Ankle is still sore from last nights speed work.  I asked the waiter for a bag of ice to ice it while we all ate.  I think we could have started an hour earlier because it did get hot and slowed us down in the last 1 1/2 miles.  Other than that it was good.  We used the aid stations for the canyon to canyon half along our way and it help keep us well hydrated.  After we jumped into the river, it was nice but not cold enough.  I want to keep moving so I will add 2 miles tomorrow to hit 90 for my week.

PM 2 miles easy at Sugar House.  The old man wants me to keep my legs moving and so I added my 2 miles to hit 90 for the week.  Ankle was okay except for the hole I stepped in on the back side of the park in the dark gave me a little twinge.  I have been doing the dixie cup icing every night.  I have to pick up the pace this week.  I want to try to sharpen up.

Updated LDR scoring is now up.  There are still a few errors but we are close.  Remember to register before race day at Draper 5K.  No day of...  Looks like the Blog has a great showing in the overall.  Good job Paul, Steve, Sasha.  Your checks will be at the awards ceremony banquet.  No waiting or lost tax documents to slow them down.  LOL:)

AM 7 miles from Sugar House Park, Did the Cemetary loop and back to the park.  Pace felt good today.  After the first mile or so I felt like I was in a good rhythm.  Unexpected left knee pain at the start.  I only note this as a record so I can look back if it gets worse or develops into something.  I did wear new shoes today.  Haywards, I've ran in them for several pairs now and like them, but they are not being made anymore.   The Skylon has now taken its sole but has a different upper than the Hayward.  Comfortable and light.  Going to run again tonight at the river.  I don't want to drop to fast. 

PM 7 miles I met Some of the Varsity boys at JRT did a 3 mile tempo  Their goal was to complete a least 3 miles in under 20:00.  They did.  I had to pull one along that has not been running distance long but is a great 300 hurdle guy.  He is doing very good for his second week of training.  His Dad ran a 9:07 2 mile in High School.  He grew up in France and is right now back there doing live radio for the tour.  After we finished the old man showed up so I ran 4 miles with him. 

AM 4.5 miles from the trail head on Sunnyside by the zoo to Red Butte gardens and Back.

PM 8.5 miles Wasatch Athletics speed workout.  Normal warm up and speed changes. 1 mile 5:22 Coach wanted all of us in my group to run a 5:45 and not go faster.  Which was fine with me.  Everyone agreed, I said if any one came around me I would trip them if they were under 5:45 jokingly.  We started and things felt real easy.  We stayed in a group on the first lap hit 1:21 so a little bit too fast.  The group stayed together the second lap 2:40 so we picked it up a little.  Third lap I could feel people were getting anxious and pushing it more. I came through at 4:03 and knew we were ahead of pace but a couple people though we were behind and started to come around me with 300 to go.  I could see that everyone wanted to kick in and didn't care about hitting the 5:45.  So I decided I would pass them back and finish strong too.  Last lap 1:19 to finish with a 5:22.  It felt too easy and I could have gone much faster tonight.  Or at least that's what I thought after I was done.  6 X 200 next untimed by me but I hit them all around 32 or less.  Ankle held out pretty good tonight.  I will not start any IB until Friday. 

PM 6 miles at the gym on the treadmill.  Ankle is sore and I wanted very flat and you can't get any flatter than that.  Started at 7:24 pace and kept it fopr the whole 6 miles.

AM 5 miles with EHS XC this morning ran a 2 mile warm up lap on the roads, followed by 10 X 100 strides in very deep grass.  20 minutes of jogging for the cool down.  Feels like cross country again ran with soaky wet shoes the whole time.

AM 3 miles easy two laps around Liberty Park.  Started IB today to get ready for the marathon.

AM 5 miles Draper Days 5K.  I knew going into this race to score additional points in the LDR circuit I needed a 3rd in masters or I was racing for only bonus points.  That is not a good mind set to go into a race.  It gave me an out and I took it in the last mile. Using Des News as my excuse.  I had planned to start fast but within good reason and did. First mile 5:10.  Ran good through second mile but slowed down some just because of the hill and head wind.  In this mile though I was thinking the whole time where is the third master from the circuit.  I was in what I thought was forth master overall as we turned on the road towards the finish.  But was really in third because little Bob (HRH) was a bandit.  I should have raced the last 1/2 mile but let 3 masters pass just after the turn.  Third master ended up finishing 18 seconds ahead of me and I backed off in the last parts of the race.  At that point looking back I was thinking of saving myself for Des, but that is a cop out. Going 20 seconds faster at the last of the race would not of made much of a difference.  Anyway legs felt good and the ankle is only a minor concern for the marathon.  Time to rest and hydrate.  I plan for a great race at Des.

PM 1 easy mile to stretch the legs and check out if the shoes I picked would feel Ok.  Very Humid out.  It is 10 now so I got to eat and get to bed. 

AM 29.2 miles I just wrote a great recap but got an error on page in lower left corner and could not submit the post I will try again later.

:-) 

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smile all day, sleep all night...

Round and Round we go...

Things are going down hill... Hit the trail...

Randy run trail to zoo and back to park + pm sh

sh am  loop, roads, loops .  PL trail pm

Track Day am, track night pm

hills am treadmill pm

am fartlek pm JRT

am liberty loops pm more liberty loops

Got $500 from Des today, and SLC called and said there checks in the mail...

am Race with cool down 28  ice bath and massage Pm 3 miles at Liberty after a great dinner

am sh loops pm JRT

am SH loops pm pipeline run and up the road

am sunnyside park to 11th ave and back pm WA speed work out at SH and HH track 800's

Liberty Loops

AM East Team on Pipe line

PM Liberty park loops with Carre

AM PC marathon,  Not quite what I wanted, Started out way too slow. Gave a good effort, time to sharpen the focus on what's to come.

PM run 2 miles to loosen up before bed.

I was 1:06 slower this year than last.  Different course than last year, but when looking at times from people who ran both courses most are 4-7 minutes or more slower this year. So being only one minute slower shows an improvement over last year.

AM 20 miles Went back up to Rail trail to get a little more elevation training.  Ran with Carre, Michelle, and Zuzanna.  Legs are a little tired from yesterdays marathon, but I've been icing and using the stick on the sore spots.  9 of us are headed in for massages this afternoon so that will help.  Total time for the twenty was 2:32.  Adding more core stuff the next few weeks to try to get stronger.  If I get too buff I might look like a teenager again, and maybe my competition will not think I'm a master and let me go.

Am 5 miles from East high track to the zoo, over to 1300 S. down to 1900 E. back to Sunnyside and return to the track.  It is 5.11 according to the Garmin.  Nice run because you warm up on the uphill and can stride out on the way back.  Legs are still feeling the weekend.  Total time for the run 38:10.  The team added a 300 and 10X 100's

Mid Day 6 Miles with the team.  Ran to Sugar House park from the track and added one grass loop around the park and back to the track.  Handed out uniforms, their first meet is on Wednesday.

PM 12 miles from the house.  Headed north on Holladay blvd.  At each street that headed east I would run to the top and back down to Holladay Blvd.  I wasn't in the mood to go far so I thought this would help add some mileage.  It was after ten and a perfect full moon night to run.  I ran into a high school boy out doing his run so we ran together and talked for about three miles and I ran on my way.  Met up with another guy who is training for NY marathon and wants to break 3:00.  We ran for another 3-4 miles.  It was nice having the company and made the run go by fast.  I only wanted 9 miles but this guy was taking me farther from home which was okay I can always use the miles.  Only 20 more good days of training before the taper. 

PM WA speed work out.  Mile repeats, 8 of them.  800 recovery.  Not to fast because I'm still recovering from the Marathon on Saturday.  5:45-5:55. 

Afternoon Run two miles warm up with the team.  It was their first xc meet of the year.  They ran well.  Both girls and boys won.  Girls 23   Boys 33.  It was a pre region meet and the boys last year were 6th at region and last in state.  So this was a great imporvement.

PM Run got back from the meet and was drained physically so I headed to the gym around 8:00 and started with some stretching for about 45 minutes.  I was  not excited to run much. I've been kind of tired and still having some sore muscle trouble,  in spots.  Dragged myself up to what I've seen a couple of bloggers coined the dreadmill and started at about 7:45 pace and bumped it up each mile until I was done with my 15 miles for the night in one shot.  Last mile was at 6:30 pace and it said my avg speed was 8.4.  Was happy I made myself finish but it was now 11:30 before I got home because I had to stop and buy breakfast for the team.  We start our School year morning work outs tomorrow morning at 6:00 am.

AM Team work out, From the track to Liberty Park and two laps around and back to the track.  Still having leg soreness.  You use different muscles when running on a treadmill and I can feel extra soreness today behind the knee.

Afternoon Run with the team.  We ran from the EHS track to sugar house park where the team did hill work and then we ran back to the school.

PM I don't have Cable and want to watch the second half of the Utah game so off to the treadmill.  We'll see how far I can put in.

Drove down to the gym to watch the game.  It's a good thing I was running because watching the game was a waste of time.  I found I run better on the treadmill when I'm mad.  The utes didn't show up to play.  Oh well...10 miles increasing speed as I go.  Total time 1:08 ran the last mile in 5:35.

Afternoon run with the team. 6.5 miles.  We ran from the track to the trailhead by the zoo and over to the Red Butte Garden drinking fountain and back via Legacy Bridge and across campus.  It was hot near 95.  So otter pops for everyone when we got back.  Went to load up on pasta after the run at Spagetti factory.  Now I feel lazy but need to run tonight. 

AM Swiss days race, Faster than last year by 37 seconds. I hope this means I'm in better shape now than last year. I don't think I pushed as hard as I could. Braden one of our East High XC runners had a great race and was the overall winner. In the first 200 meters I looked around at the competition, we got to the race just before the start and had no real warm up, and saw that the field was not to strong this year. So I told Braden to push out the pace, I couldn't go much faster this early because my aching leg had not warmed up yet. It was this little surge that kept him in the lead the rest of the race. It was awesome to watch him. And he was happy to have run so good. We both ran the course a second time immediately after finishing. Need a nap and some food. I will run more in the PM and a 20 miler in the morning. If anyone wants a long run tomorrow let me know.

PM run 5.5 miles to make it an even 120 for my blog week. Ran from the house to Iceberg and an added half mile. Avg 7:45 so slow run. I didn't think the race today beat up my quads tha much, but either my afternoon massage or the race sure made them sore for tonights loosen up run. Happy with this weeks runs. had to work through soreness that is still lingering, but never ran any slow miles everything was under 8:00 min avg. Most runs avg 7:15.

Recap of the week: Sat Marathon, Sun 20 miler @ 2:32, Monday recovery runs, Tuesday Speed work out 8 X 1 miles, Wednesday recovery run, Thursday am recovery run Pm Tempo run, Friday recovery run, Sat race = second tempo type run for the week. This next week I'm going to track how much time I run for the whole week. Including stretching warm up and cool down. I need to focus on the recovery between quality work outs and do only what the body wants this week.

AM Payson 10 K race.  No improvement over last year 2 seconds faster today, but that could have been just a push at the line.  Felt okay today leg is still bugging me, but as I warmed up I could work through the pain.  Didn't think about it during the race, but both legs sure got heavy around mile 4.  Looked back to see if the master that beat me here last year was close, but couldn't see him so I coasted in.  Last year I didn't know he was a master and he passed me late in the race.  He was from out of state and this year when I saw him I knew he had wheels to compete with.  I went out with the lead group and tried to make a pass just after 2 miles.  I was able to drop one of the two in the lead but the other hung on.  We ran together until just after 3 mile mark and he picked it up as I was content to slow up alittle.  Got passed by another runner about 5 mile mark saw he wasn't a master so I let him go.  Not always a good habit to get into.  When you let people pass with no fight it can work on your competitive mindset.  I need to work on pain focus in the end of races.  Added the 5K course after until awards and then added some more to hit the 15 miles for the morning.  Finally got a silver dollar from this race.  Bre has about 5 or 6.  She ran well winning the overall womens 5K.  She said it is the fastest she has ran in over two years.  Amazing what training can do...It's fun to watch the young kids improving in the race today.  Lots of PR's I hear.

Leg pain so off day

Leg pain so off day

Went to the gym and rode a bike for 20 minutes and did the eliptcal for 40 mins.

AM 4.5 and Pm same 4.5

Was on my feet all day and tired for the race.  We had the BYU XC race for the high school team in the morning so I got some running there but who knows how much.  Afternoon we had the race. I'm having leg trouble so I probably shouldn't have run it but as many know I'm not the smartest book on the shelf.   Race went pretty much as planned.  I was 8 seconds faster this year than last and this year I've got this bum leg to deal with.  No cool down because I had to pick up the cones from the course.

Off leg trouble, Gym work out in two sessions. First time-- rowing machine for 15 minutes and eliptical for 40 minutes.  Second time -- Bike for 20 minutes and eliptical for 60 mins

No running, Did the eliptical for 2 hours straight.  Hopefully I will feel I can run tomorrow.

Slow painful work out today.  I ran 6.25 in the morning with the team and again tonight at SH a few laps had so 2 min pick ups in them.  I iced after.  No pain when I'm sitting around only when I have impact. 

Wasn't sure what I could do today, since I've been having my leg trouble.  Concluded that hit 6:00 pace was a good game plan.  Ten Mile mark I hit 59:52 right on pace.  I was alone from mile 7 to the finish line.  I needed a pack in the windy spots but I couldn't hang with the group after 7.  My stride was out of cadence and I felt like I was dragging the bad leg.  Which in turn caused my other IT band to tighten up.  Just tried to focus on the job and running as even as possible. 1:19:05 at the half.  2:03 on the nose at twenty.  Would have liked to been three minutes faster there but I'll take it. I could see the pace group ahead on the long stretches and focused on that.  Someone told me that the next runner was quite a bit back, this wasn't the best thing to know.  Because I run better in fear.  Slacked off a little to 24.  But ran the last two miles in 13:10 and 1:16 for the .2.  I got paid today which is a good thing being the first master. $250.  I always say boy I wish I was a golfer when it comes to prize money.  Drove back to SLC got a massage and ate a big steak.  Now it's time for another ice bath.  As if twenty minutes in the river after the race wasn't bad enough.   Overall happy with the race outcome.  I ran almost 2:00 faster than last year.  And I had people around me last year to push for, which always helps.  Time to recover fast.

14 painfully slow miles from Jeremy Ranch to East Canyon and back.  I'm still having leg problems and can't seem to figure out what it is exactly.  I had a massage on Saturday and Two different massages on Sunday.  In the last session Sunday they found some trigger points in my hip flexor/ glutes on both sides that put shock waves down both legs.  Man did it hurt and this morning it is very tender there.  I had a long ice bath last night before bed.  I have been off any medications including IB for a week now, and I hurt.  I can do eliptical, stationary bike and the rowing machine at the gym with little irritation.  But impact causes me to tighten up and over protect.  Is it tendinitis? Or what?  I've got less than 2 weeks to figure this out.  I beleive this extra week between Top and STG is a good thing.  When I ran yesterday after having basically a whole week off.  I told myself, last year at this time I had just ran a marathon the day before.  I think my legs feel worse though this year.  Any ideas of what to look for to iron this out will be greatly appreciated.  I stetched this morning and was very tight.

Okay, I know I have not been blogging, but I don't have anything good to say.  I have run about 15-20 miles since Top of Utah.  The problem I was having worsened after the marathon.  I don't know but the rest doesn't seem to make it heal up any faster.  It has been narrowed down to the Satorius and the Vaso Med. bundle.  Pain on impact at stride.  I can run in place and be fine.  I've tried anti inflammatories, ice, rest, massage, ART, and just time off.  I will be running STG.  How fast is unclear.  I will try to hit my goals and just tough it out.  I have read about how some people get anxious and can't wait to run during a taper.  This is the first time I have felt that way in a taper.  I want to run so bad, but have been holding off.  I am excited for the race.  I wish there were not so many unknowns, out of my control, with my body.