BC

15 miles am   Draper 3 loops.  It was hot and really slowed me by the end of the run.  I think with the race yesterday and certifing a 10 K, and 2 5K's and a late night out it all added up to a strengthening experience.  I ran faster this year at Heart of Holladay than last year, but was not pleased with the way I quit in the last 500 meters.  I need to learn to carry the big bad bear to the line.  5Ks are too short anyway for me to be competitive.  I don't need any welcome backs to the blog.  I just thought I would log in... things sure have changed.  I will log in once in awhile, some of the high school kids are blogging and I think it is a good thing for them but I don't have the desire or time to be consistant.  Happy running and see you on the roads.  Stay off the trails I want them for myself.:{)

5 miles pm before bed

6 miles am walker lane loop.

14 miles pm Bonneville shore line trail and down to Sugar House Park for a few loops.

7 miles afternoon on new 10 K course I certified last weekend.  Garmin showed the course at 6.26 miles, When I got to the finish line, but I did go around a few parked cars which would make it a little longer. Added a little along the river in the shade to make it a full seven miles. Hot out today.

PM 13 miles Wasatch Athletics speed work out. 15@400 with 400 recovery.  Ran the first ten in trainers and didn't take a drink.  After 10 everyone else was done so I changed to racers and grabbed a quick drink of Cytomax and then did the last 5 which I pushed harder by myself.  But they felt easier because of the lighter shoes.

am 6.50 started High school XC workouts today with the team.  Sugar House Park Loops, strides and some core work.

pm 10.50 miles on pipeline finished just before dark at a nice comfortable sixty degrees.  I ran up the canyon on the road and passed the gate.  I can't believe the gate is not opened yet.  I thought it opened June 1st, but it must be July 1st, I'm looking forward to hitting the high country.  Saw some deer on the trial tonight and ran into Scott Browning, not that the two have anything incommon, but they are both animals. 

am 7 miles From Sugar House park to the cemetary on 33rd and a loop there and back to the park.  

pm 11.50 miles on pipeline.  Ran from Burch Hollow to the overlook and back to Rattlesnake Gulch before starting my fartlek work out of 10 X 1 minute on and 1 minute relaxed run.  Made it within about a half mile of Burch Hollow Parking lot so I finished on the trial and did my cool down up the canyon on the road.  When I turned around I had a mile of all down hill back to the car.  Was feeling good so I opened up the stride and went sub 6:00 for 1.10 miles.  I wore 1 lbs heavy hands for the entire run.  I didn't notice them much until on the down hill at the end.  When you reach out they sure make you fly.  Came home and weeded for an hour.  No Rest for The Wicked... 

pm only today.  11 miles on pipeline.  I wanted to get out earlier in the day but work got in the way.

AM Ran to the start of the 1-800-Contacts challenge 10 K at Sugar House Park from Home.  It is 7.25 miles and added a little warm up but didn't turn the garmin on for the warm up at the park.  I did start it at the race start and at the finish it was at 13.51 miles added on another 4 miles cool down around the park.  Wasatch Athletics had a sweep today in the 5K both John Coles and Michelle S. won overall honors and In the 10 K Carol C. and myself won the overall.  It was more of a training run for tempo and all the big guns where at WBR.  Bre is running the last leg on her team so we are now going to head up to get her.

Afternoon run 3.50 miles Breanna had the last leg so I ran back up the trial 1.75 miles to cheer her in.  I stayed either behind or ahead of her about thirty meters so I would not be pacing.  She was running well for as hot as it was.  I would guess she averaged 6:30ish.

PM 5 easy miles tonight and out to dinner with Kim and couple of good friends. 

AM 15 miles on Jeremy Ranch Road.  Finished just after 1:00 pm so it got pretty hot.  I lucked out at about 8 miles into the run a jeep slowed down and asked me if Breanna was my daughter, she flagged them down and had them bring me water.  Man it helped.  Overall good run, but legs where sluggish and tired from the race yesterday.

PM 7 miles from home to the iceberg loop and up to the Albertson's.  Had a massage earlier in the day so I felt tight at first but quickly got into a good rhythm.

AM 8.5 miles ran from shp to parley's bridges and back via Tanner Park.  A few got lost so I got extra running back to find them.

PM 11.50 miles on Pipeline.  I screamed like a girl tonight...First, rattlesnake of the season on the trail.  It Buzzed me.  It made the sound of a electrical current.  Made my heart race and gave me goose bumps.  It was medium sized about three fingers around.  About 10 minutes later I had another spotting of a fox I guess.  I'm not sure what it was because of the coloration.  It had a darker strip down its back, dark brown.  The ears were pointed and the same color. The rest of the body was the light brown of a coyote.  It was the size of a big coyote and had a long bushy tail.  When it spotted me coming it was about ten feet away and turned and ran away up the trail.  It ran so quickly it left a cloud of dust.  After that the shadows of the night make you see things at every turn.  The woods are spooky to run in at dark.  Notice the legs are tired and my run was slower tonight.  If the legs don't bounce back tomorrow I will start to cut the mileage until all runs are back to 7- 7:30 pace.   

AM sugar house park 5 miles total, 2 laps around park with drills and strides in the middle.  No one got lost:)

PM Wasatch Athletics speed work out 15 miles.  Warm up,  then 6 X 800 @ 2:46 avg slowest one was 2:48, The first one.  2 Miles of speed changes -- 1 mile Before the 8's and 1 mile after. 5 miles was cool down around the park 7:30 avg pace.  Felt like the legs are coming back from the weekend.

AM 7.5 miles From SHP to the U and back around park.  AVG 7:32 pace not bad after a speedwork last night.  Did an AB's circuit and push ups to complete the workout. I am impressed with the effort of the XC team.  At times I am pushing to stay up with them.  So it's good for my own training as well.

PM 13.00 miles at SHP picked up Zuzanna to run at the park.  She ran the first two grass laps with me and I ran 5 more after she left.  Garmin reads exactly 13 miles for 7 grass loops starting and finishing by HHS Marquee.  Got off to a slow start but finished stronger.  It takes awhile now to get the motor running smoothly, when I'm at higher miles.  I usually start to feel good around mile ten.  Hot out tonight it was 96 at the start of the run.  I can't imagine ST. George or AZ this time of year and it only gets hotter.

AM 8.5 miles workout at SHP did a warm up lap and then 10 @1 min fartlek workout.  Finished the lap, did some core work and ran around the park again.  I was happy with this workout, quality work makes you feel like you are improving in great bounds.

PM 12 miles on pipeline and added on up the road a mile and a half.  Sure is nice running back down to the car when I get to turn around.  No snakes today, No Scott either, but a deer tried to cross the road as I came up and quickly changed his mind with a snort.  I also saw about 10 chukars, they are a beautiful upland game bird. 

AM 6 miles SHP grass loops.  XC practice so Emily and I ran together.  She motivates me to go much faster than normal.

PM 8 miles on the Provo River Trail.  I started at the cedar Park just up from the mouth of the canyon and ran to the new 5M mark of the Provo River Half.  Just got a recertification last week and we have a new start.  Not up Vivian Park road like in past years. Anyway, turned around there and hammered the down hill back to the park.  Felt good and could have pushed harder but I want to race in the morning, but more for tempo training. 

AM 11 miles Ran 5.25 towards the race from home. The goal was to run the whole way there but Bre and Kim came driving back to me and said they couldn't find the race. So I got in and drove to the start, it was farther north than they had expected and turned around to soon. So I registered and continued to warm up another three-quarters of a mile. So 6 before the start, then 3.16 is what my Garmin reads to the race distance. Followed by a 2 mile cool down. Race went well for no taper. First overall male 18:24, flat course. Finished strong but no one to really test me to see if I would gut it out or back off when challenged, a problem I've been having towards the end of short races. Bre won a nice 18 speed bike in the drawing so I biked it home. Just a quick question... Would it be okay to count those 7 miles in my blog total:-). 

PM 16.50 miles pipeline and millcreek canyon road.  I was meeting Michelle at burch hollow at 7 but I wanted more mileage so I ran out to rattlesnake gulch and back to burch to meet her.  We ran back together out 2.5 miles and back to her car.  I decided to add a little more down the road.  But there was a big mix up.  I told my wife I needed about a half more and she heard meet me down at the four.  This is the mouth of the canyon so I had to run all the down to her.  Oh well extra mileage.  Then a nice dinner with Albert, Malekia, Dennis, Michelle, Zuzanna, Alexander, Bre, Sam and my sweet wife.  A good finish to a great Saturday.  We are all meeting up on Jeremy Ranch Road for a run tomorrow. 

AM 22 miles at Jeremy Ranch Road.  Met Bill Green an hour earlier than the group got there so we could do 6 Miles first.  Bill is a great masters runner that swam in college and has been setting new PR's all the time.  He will surprise a lot of masters as the years go on.  Temps were cool and it was a good warm up.  We saw a Moose cross the road, that just finished a drink from the stream and was headed for higher ground to have a nice nap in the shade.  The group got there right as we got back so we headed back up the road to the turn around at East Canyon Road.  It got hot on the way back and it has more uphill on the way back.  I had to stay focused to push to the end.  When I got back to the car the garmin was 20.26 and I hate to finish on uneven numbers, anal I know, so I headed more mileage up the paved road towards the club house.  Finished at 22 miles a good round number.  We all got in the creek for 20 minutes after the run it was nice.  Dennis on the way home did find a leach stuck to his foot, a guess that gave Michelle the creeps. 

Next went for a massage which was nice and then to church. 

PM 8 miles Cottonwood Mall Loop from the house.

AM 7 miles with the XC team, cemetary loop and drills in the park.

PM 13 miles on Pipeline and the canyon road.  I got a late start tonight and got to the trailhead of Burch hollow at 8:30 pm.  I knew it was going to be dark on the way back and the shadows make you see things that are not there.  Got back to the car from turn around  and Garmin reads 9.41.  Run up the road until it said 10.67 and turned around, this left me with more than half mile down the canyon past the car before I could head back up to the car. But it did break the hill up in the segments, which was nice.

AM 5 miles with the XC team around the park at SHP.

PM 9 miles with Wasatch Athletics, speed workout.  Normal warm up, 2X800, 2X400, 3X200, normal cool down, Jamba Juice...  

AM 5 miles from SHP on 19th to Sunnyside and back via 1500 East.  Just missed the 7:00 man.

AM 5.00 miles Loops at SHP with some strides and a few hills in the middle.

AM 6 miles warm up and Murray 5K. overall position Masters wise was where I needed to be.  3rd Masters overall second in my age group 40-44.  Last race in that age group.  Higher miles have the legs not turning over fast enough for a 5K.  Need to crank out the mileage the next 3 days of this Holiday weekend.  Time was 18:12

PM 15 miles on pipeline to overlook and back from burch hollow and then up the road about 2.80 miles about 3/4 of a mile  passed the elbow and back down to the car.

AM 20.5 miles,  Was meeting a group at Liberty Park fo a long run at 7:30 got there early so I could get in some extra before it gets to hot.  Ran 3 laps around the park until the group arrived and was ready to go.  We then headed to city creek via 3rd Ave and memory grove.  It is 5 miles from the park to the gate by the fountain and restrooms.  We had a quick drink and headed up the canyon another 3 miles before turning around and running back to Liberty.  16 miles first half all uphill and second have mostly downhill. Avg. 7:25 for the entire run with the group.  Felt good and recovering nicely from the 4th 5K and the 15 miles late the night before.  Run again tonight when it cools.  I'm now in a new age group 45-49.  Ate breakfast with the group and had a massage.

AM Temple Work day. I ran 22 miles in the spires of the temple, god's mountains.  We are so lucky to live in such a beautiful place.  Good Elevation work very uplifting.  Started at Guardsman pass trail head and ran up to close to 10000 feet elevation.  You sure can feel the higher elevation in your whole body.  Ran on the trial that takes you to Desolation Lake and down towards Dog Lake, missed the turn to dog and ended back at the road in Big Cottonwood so I had to turn and run back up the trail close to 2 miles to get back headed towards dog.  When I got to dog took the trail back to Big water trail head which is the top of Millcreek Road.  From Big water parking lot I ran down the canyon on the road to rattle snake gulch trail head.  It was a long 22 miles and the back to back long run days made it a good test of fittness and focus.  Temps were nice and I never got really hot, just thristy.

PM 8 miles Jordan River Trail, Felt sluggish in the first half so I pushed the second half Avg 7:12 for the full 8.

AM 8.25 miles Ran 6 withe the XC team from SHP came back did a little core work and then Emily and I ran a outer grass loop.

PM 11.75 miles Pipe line and up the canyon road with Zuzana good run at a quicker than usual pace.  Hit the turn around in 34:58.  I'm feeling sore from Sundays down hill running.

AM 5 miles from SHP and drills.  Legs are still real sore so I finished with some stretching.

PM 15.50 miles Wasatch Athletics Speed workout.  Normal warm up and cool down.  20 @400 between 1:15 - 1:22.  Avg 1:20 Jog a 400 recovery after each one.  Legs were to sore to do the 10 X 800 which was the plan. 

AM 7 miles XC team ran from the trail head by the zoo to the top gate up Red Butte and back.  I doubled back on the trail to make sure a couple of the kids didn't get lost and made the right turns.  No one got lost!! When I got back to the car I needed .40 to finish off the 7 so I ran up to the dog park and back.  Core work, crunches, push ups and wall sits.

PM 11.50 miles the usual run from burch hollow to the overlook and back, with a mile up the canyon and back.  I had heart burn type feel the whole run.  I need to figure out if it is food related or what might be causing it.  I've had it a few times and it sure is uncomfortable on a run.  It's like a burning feeling about 6 inches down from my mouth and feels like it's only in my throat.

AM 10 miles at Sunnyside park, 2 mile warm up, 5 4 3 2 1 fartlek workout, 4 miles cool down, followed by core work.

PM 10 miles.  Alexander drove Zuzana and me up Emigration Canyon almost to the top of little mountain and we ran down the canyon to their house.  Nice night. Heart burn again but not as bad as last night.  The run felt like cheating because for the most part it was all down hill.  7-11 run in the morning with the team should be fun.  It's free Slurpee Day so load up! 

AM 7 miles Slurpee run from Sunnyside park it was not as bad as I thought it could be.  After stop number three I could feel the slurpees bubbling in my stomach. So after the next Slurp I had a good Burp and all was good again.  We hit 6  7-11's, eating a full one at each and ran to the next.  It was fun.

AM 20 miler Rail trail from prospector.  Lucked out today and had one of the top Master runners in the country helping me work through this workout.  Dennis and I started at Prospector and ran to Star pointe and got a quick drink and a gel.  Avg about 6:45 to 7:00 pace.  Then started a 10 mile tempo, the goal was to avg 6:20 or so.  I never checked my watch or Garmin to see what we were hitting, just running on effort.  If I felt like I was starting to tire I would push to get out of the comfort zone.  This part of the trail is nice because it is a gentle downhill that doesn't beat you up to much.  Hit some of the miles 5:45ish but most were between 5:55 and 6:05 according to my garmin data.  Ran out to 17 and got some water and another gel and did a 3 mile add on up the trail 1.5 and back to the car in Wanship.  Felt good about the run, wanted to slow down but stayed focused on Dennis which helped me huge.  He can really run and makes it seem like he is out for a morning jog.  After the add on my avg dropped, but for the whole 20 avg 6:40.

PM 10 miles on pipeline from burch hollow to overlook and back with a little up the road.  I was surprised how well I felt tonight. Out and back 1:09.  My little breaking down cough is just starting night after the run.  So I need to watch it the next couple of days so it doesn't worsen.  Core work tonight with Bre.

AM 15.50 miles Draper Loops.  From the park up the trail to South Mountain bridge entrance and west to Fort Street, North on Fort to the end then East to Park via new Library entrance.  Each Lap is 5.11 miles.  First lap in trainers 39:33 Second Lap changed to a racer 37:25 Third Lap 36:08 finished .20 jog to round off the number.  Hot out and not much shade, because I didn't get started until 9:30.  AVG run time 7:24 per mile.  No cough after I finished but dehydrated.

PM 4.50 miles Ran a couple miles warm up and then did 6X 200 strides at the golf course, finished with a run back home.

AM 7 miles cemetary loop from SHP doing one lap in the cemetary.  Started a little sluggish but moved better towards the end. 48:10 Avg 6:53

PM 5 miles at SHP doing laps on the road.  Got a late start and so I quit early so I could get home to bed.  Heart burn again tonight.

AM 8 Miles XC workout group.  Liberty Park Loops today.  Started the day off running over to Collins to get him out of bed.  He told me he would be at workout this morning, so the whole team ran from the park over to his house to get him up.  I t wass good to see him back, he will need to work on his fittness.  When we got back to the park we did 4 laps.  Goal was to run 15 seconds a lap faster each time. Each lap is 1 1/2 miles.  Kind of a progressive tempo, to feel an increase in effort and pace.  Here's how I did.  Lap 1 10:47 Lap 2 10:11 so 36 seconds faster more than twice of an increase that was goal. Lap 3 10:00 so an 11 second faster pace almost to goal. Lap 4 9:37 a 23 second faster pace, to fast again.  But I only decreased 1:10 from Lap 1 so I guess I was close to the desired workout but alittle to fast.  Second lap was just to fast.  I like this progressive run.  Did a cool down lap with Emily which felt nice.  She ran great today and was pushing our top guys. Crunches and push ups.

PM 10 miles Wasatch Athletics workout normal warm up, 1 x800 2:37, 400 recovery, 10x200, 100 recovery, 2 laps around SHP. 

AM 10 miles with XC team on pipeline.  From Burch Hollow to overlook and back, plus a little up the road to make it an even 10 miles.  Sat in the river for ten minutes.

AM 6 miles XC team at Sunnyside Park, finished with some strides.  Felt good to loosen up.

PM 6 miles on pipeline trail.  We picked up Zuzana and drove up to burch hollow and ran out three miles and back.  Michelle wanted ten so her plan was to go to the overlook and back.  Zuzana wanted 15 so from the car we figured would be about 9 more to her house so she ran down the canyon.  Me I get to take it easy the next few days.  Sometimes when I cut back I start to notice more tightness and little aches and pains.  I don't like that part of a sharpening period because it can make you question your training or if your now getting hurt after all the training.  But I am going to keep cutting back until the race.

AM 4.5 miles 3 Liberty loops ran into James and he joined us for the workout.  Firemen for the middle lap.  Wanted something to quicken the pace but didn't want to do strides.  I like fireman drill because it keeps the group moving and more of a team working together feel.

AM Draper Days 5K Not a bad race for me today but very even.  I did not record my splits but through talking to those around me during the race this is what I came up with. Mile 1 to slow 5:50 Mile 2 5:45, picking it up but with the downhill in this mile I would think it should have been quicker.  I felt like things were going smoothly though and not a huge struggle to hang like at Murray on the 4th. Mile 3.1 6:30, so I will say 5:55 for mile 3 and 35 seconds to the finish.  This mile does have the most climbing in it, so I didn't slow down to much. I was passing people on this mile which is a change for me.  Overall I would say I ran very even.  But I let a few people gap me too much in the first mile to regain contact.  Oh well!  I got 1st in my new age group, but only because Dennis was displaced for a top masters finish.  I was 5th master overall.  My time was 18:05, which is 7 seconds faster than Murray and only 9 seconds slower than last years Draper on the faster course.  I will go back to see how much slower the avg was for the other runners  from last year to this year to see how my fittness is now verses then.  Des is getting close... Time for a couple of good Buffalo steaks on the BBQ. 

Am 10 miles on JRT with Zuzana.

Not a planned day off but my ankle is very swollen.  So ice and elevate.

This is a planned day off.  Ankle still swollen and hurting.

Usually I would run 2 -4 miles with strides but ankle trouble so rest again.

AM Deseret News Marathon Today. This is a race that started me running I first ran it when I was 12. Untrained and found out about it the day before the race, registered for it and jumped in the next day. First marathon 4:20 and had to be carryed to the car after I sat down. My claim to fame is that I did my first marathon before my coach did his. However, his first was also Deseret News the following year, but he won the overall and repeated 9 times. I was dreading todays race. I looked back a couple days before at my last years time and place on the blog. It added some unneeded stress. I felt like I ran good last year considering the fast start and the worst blister problem I had ever encountered. I was 5th overall, first master with a high 2:48. I wanted to run as well as I had but like I always say, it's a marathon. You train for it but never know what can happen on race day. Bob Wood, the race director, told me they had the best field of elites running that he could remember. So I knew it would be hard to place as high. So I would work on the little goals, time and Masters placing and things worked out. I was 10th overall, but really 9th, 1 Kenyan didn't run up the Pinecrest turn around and was a DQ, I don't know why they listed him in the results. 3rd overall LDR circuit points behind Sasha and Seth, I thought I could catch Seth when I heard he was having trouble, but could never see him until the turn off of 800 S. and made a push to catch him and fail short by 19 seconds. I was first master again 5 years in a row, and don't know if I can do that again there are a lot of good master runners out there that don't run this race because of low prize money and it beats you up so bad. It is always the hardest marathon for me to recover from and can screw up your plans for running good times in other marathons later in the year. Happy with overall race effort and time. I'm not going to list all my splits, but first half was 1:19:24 and finish time 2:45:45. So a slower second half, but ran the race alone with no one in sight. Never could get info on gaps in front or behind to know if a push was necessary so I don't know what I could have done with some late pressure. No one passed me after mile 4, and I did't start to crazy and was with the group of Kenyans at that point. Ice bath and recover is the game plan before ramping the milage back up. Have a great holiday. I might even start my garden tonight, heck (is that family friendly) the pioneers started their gardens when they got here and raised a good crop. My bishop said, procrastination is the work of the devil, but think of all the weeding I have missed to this point. Happy 24th.

Afternoon 1 lap on the grass around sugarhouse park.  At a snails pace.66 minutes.  103 degrees, and that must have been why I was so slow.

Am did a 2 hour bike ride on the JRT.  13 miles

PM 4 miles on pipeline and a soak in the river. 35 minutes

AM 3 X on the Minuteman 5K course.  1- 26:18, 2 - 24:25, 3- 21:22.  The 3rd one had an avg pace of 6:51.  It was windy today which did help cool things a bit, but a late start still gave me temps in the 90's.  Cool down to round it off at 10 miles.

AM 8.5 miles with the XC team.  We ran from SHP to the Shriners drinking fountain and back.  Not real fast but going out is all uphill.  avg pace for the whole run was 7:47 pace.  Ankle is giving me big trouble right now and I need to get it under control so I can continue training.

AM XC team workout 6 miles.  We did the rock run up dry creek from the JCC.  I have the team each carry two rocks about the size of a baseball to the overlook pass and add to our pile.  This was the first time for the season and our old pile from last year is still there, but smaller.  We will add to our pile again this year.  Ankle was still sore decided I really wanted to run no matter how slow so I took some vitamin IB to help me through it.  I know it can slow sown the healinng process, but not running can slow down the overall fittness process.

PM Wasatch Athletics workout 8 miles with 10 X 1 minute.  Ankle got progressively more sensitive as the run went on and is swollen tonight after the workout.

AM 4 miles with the XC team.  I did the warm up and cool down.  Need to back off the ankle is not getting better.  I don't want to run on IB, it can slow down the healing process.

No run today but I biked on the JRT with the team we did 8 miles.  I would count this in my mileage but why?  Letting the ankle rest.  Had an Xray today to rule out a stress fracture.  The doc thought it was bone, but nothing showed on the film.  He wants to reevalute it on Monday.

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

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

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

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

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

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

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

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

AM xc work out hills at Cottonwood complex 7 miles.

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

AM 6 miles easy on JRT with XC team.

AM 10 miles on Pipeline with team from Burch Hollow.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Ran in the evening 6 miles on JRT.

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

PM 6 miles easy pace at JRT.

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

PM ran 7 miles around SHP 8:00 avg 

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

AM 4.25 miles with the team.

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

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

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

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

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

PM 6 miles with Braden at SHP

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

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

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

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

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

Pm 8.80 miles around Liberty  Park and some road. 

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

AM Payson Days 10 K a bit wet today.  Improved 23 seconds over last year.  Ran the course again for a cool down.

Am Xc workout ran from the track to Liberty Park and then did 10 X 1 minute on and 1 minute off fartlek workout. Ran back to the school and added a mile on the track.

Afternoon 5 miles to shriners drinking fountain and back.

PM 10 miles WA speed workout.  Normal warmup followed by 4 X800 and a mile speed changes after the 8's.  Added 3 laps on track before the grass loop cool down lap.

Set up the  5 K XC course and broke it down, plus ran around on the course during the race.  I'll give myself a mile.  Got late and was tired so I headed to the dread mill at the gym.  Ran 6.00 miles finishing at 6:00 pace the last mile.

Am XC workout 7 miles with 2 mile tempo at 6:45 pace on the grass at Sunnyside Park.

AM did some warm up and running around with the kids at the BYU invitational

Ran the Alta 8K.

PM big cottonwood mall loop.

AM easy to SHP and Back to the track.

AM XC workout at the track.  Ran 3.25 warm up to fotthill and around passed the VA and down to 1300 E. and back to the track.  20 Hill strides about 100 meters each and finished up on the track with a cool down.

Pm WA speed workout. Normal warmup followed by 4 x 200 but the knee was giving me trouble so I finished with 3 miles of speed changes instead and a lap around the park.

Meet at Murray Park did some warm up and cool down and ran around during the races.  Not to accurate.

Easy 2.5 with the XC team and then a 10 miler on the dreadmill at the gym late.  Was happy with the 10 miles avg pace 8.9 mph, last three miles each one got faster from 6:30 down to finish 5:35.

Hard to know how far I ran today but at the end of six races at the Murray invite I was tired, and to tired to go out and run some more.  I did a few different warm ups with each group and ran around from place to place on the course for all six races.  I will give me a mile per race and some for the warm up and call it 7.

I ran this afternoon on rail trail, did a 20 miler avg pace 7:20

Ran 15 miles on the JRT this morning then had a massage.

Rainy day, never really got running that fast.  I knew the group I was running in at Mile 10 was off pace for what I wanted and I was feeling good at this point but to affraid of the head wind to break away from the pack. So I sat with the group, when I hit 1:22 at the half I knew it was going to be a slow day. Oh well, you can never predict the conditions and time at this point was out the window.  Ran even both halfs and never felt like I pushed it that hard in the second half.  I know that I didn't work hard enough by my soreness.  I usually can bearly walk around the day after, but today I'm not even sore.  I could go for a run and hit 7:00 pace but will wait until tomorrow.  The racing season is over, time for some R and R and plan for next year.