Runnin Bubbas

Does partying the whole night count as a run?!  Also how many calories does kissing burn?  Just kidding...Enjoyed the day watching football and went and saw Secret Life of Walter Mitty.  Highly reccomend it. 

Lunch:  Got really sick new year's day.  just my luck.  starting the new year off right ;) Skipped the morning crew run but got in my lunch run.  Glad to continue logging miles.  On a side note, my hip deraingement is feeling a ton better.  The new angles I have tried stretching with PT is working wonders.  Hopefully a few more weeks of this and I will be in the black as far as tightness and pain free.  Felt very hot today.  Hard to run while have a bad cold...

PM: easy steady miles for 8. Last 2 miles were slow but good for stamina. Have had bronchitis for a couple weeks now. Not put of the woods yet but bored to death and I need to just flat out start training. Pretty motivated in all aspects of life right now. Appreciate the ability to run and enjoyed the solo effort tonight. 8 AP

AM:  Quick turn around. Felt really good getting up this morning. Still have a lot of mucous. Legs were a little fatigued but my gait is feeling more normal. Very motivated to make consistent efforts again and get back to the 10-12 miles morning runs. Very slow this morning on purpose. 5.12miles @8:15AP

PM:  Got to my parents house in Vidor and wanted to do a few more miles.  small loop around my parents home.  2.33 miles @7:25AP

AM:  Beautiful morning for a run.  Lots of sunshine but still nice temps.  Strange to go from 21 degrees to 45 degrees in 24 hours.  Both enjoyable temps to me but such a contrast.  Felt pretty decent. Did a medium loop/extended around my parents house. Loving that my gait is getting back to norm and pain free running.  5.01 miles @7:40AP

PM:  Got home from work around the same time my dad did so we set out for basicly the same medium loop this morning.  Nice sunset as we ran.  Always fun to do a run with Dad.  4.15 miles @7:55AP

Miles for Meg...

PM:  Very long day today.  Got up early and headed to Houston.  Plan was to get in a run before I went to all day meetings and then dinner with clients.  I ended up getting to bed around 1 and getting up at 6.  Just too exhausted and I am too paranoid about sickness and injury that I didn't feel like an early morning run would do me any good.  I also knew that whatever I did late at night was going to be uselss also but happy to log some miles today.  I admire any of you that do these crazy time scenarios like it is nothing to it.  I felt a little tight in my hip and stomach tonight but nothing too serious.  Pretty excited that I have felt decent the past month. I think my sickness is behind me finally as well.  Really crazy week so I am happy to be back at it.  3 months and 2 days to Boston.  3.5 miles @ 7:54AP  Too much food in stomach and tired as crap...

Really happy hearing all the SGHM results today.  Gets me pumped.  Best wishes to all the guys/gals running in Houston tomorrow for US Half Champs.  

AM:  Scott's house for some easy miles. Happy to be out logging miles even if they are slow. Met some deer head on by the alpine roundabout. I seriously thought one of them was going to charge me. They got about 8 feet from me on the road. Pretty cool. Then at the end of the run two hoot owls were playing on Scott's fence line and I ran by them a few times. 10 feet away and just glared at me. Their wing spans were huge. I've never been that close to owls. Very cool wildlife on a cold morning. 

PM: sent Matt a text saying I was going solo today and sleep in. Didn't reset my alarm and woke up late to a 8am meeting. Whole day I felt lethargic and behind. Great chaos. One of those days. Couldn't even get a run in until this evening. Decided to a little fartlik. 1up/1down. 5k with 200 meter to 1mile intervals in the workout. Didn't time the splits but went off feel. Good effort. Probably MP to HMP for the pace. Felt good to push a little. 7:20AP

LUNCH:  Chaotic emergency phone call early this morning left me in exhausted mode again.  I missed the JRT.  Got out at lunch on a solo effort after some meetings this morning and got in a leisurely stroll around Draper Loop.  Great temp.  Felt decent after last nights fartlik.  Legs were really tired at mile 9.  More stamina and less weight needed.  It's coming though... 7:45AP

7.25 easy miles along Draper Medium Loop. Feeling pretty good. Through in a mile at MP during the middle. 7:40AP

Afternoon run started off with Ben M. who is doing a great job getting back in shape. He ran a few with me and then I was pressed for time and and felt a little tired so I cut the run short. Felt ok. 8:20 AP took it really easy. 

2pm afternoon run. Got some really good rest. Did some office work and then felt pretty rested for a MLR this afternoon. Temps were just awesome today. I considered going longer but at 12 my pace started to slip to about 8:15 and I knew I would just be more exhausted if I went further but overall a nice leisurely stroll from Draper to Sandy and back on a 15-16 mile course I adapted short today. Hip is feeling pretty decent. Still doing the PT for tightness but the pain is minimal. Good sign. 8:05AP goal was to get in 50-55 miles this week. Really enjoyed the winter series 5k race reports today. Happy for everyone that could race and spectate today. 

AM:  easy shakeout run. Temp is awesome. Enjoying the ride. 7:55 AP. 

AM:  Scott's house with Matt, Mike and Reed. These guys are really funny. COPD cold this morning. Feeling better with each day. Did about 9.6 and then jogged back to get Matt who had found a secret bathroom with a mile to go. Great morning and love the crew I get to follow behind. 7:45AP 

LUNCH:  Easy miles with Ben M.  Beautiful time up/back on PRT from the office.  Enjoyed the conversation with Ben.  Focused on purpose today.  Lots of perspective going into my personal training for this year.  Pumped!  Make It Happen... 8:20 AP

AM:  Matt's house for some easy miles. Balmy 27 degrees.  Tired legs which is a good thing. 6.10 @7:45 AP

Lunch:  Wanted to mirror this morning.  Out and Back from my office/PRT.  Very Comfortable the entire run and legs feel really good.  Hip had minimal tightness.  Enjoying the stamina that is coming back to me.  5.85 @7:27AP

PM: Purpose Workout. 12 X 1on/1off. The on's were 5:47AP and off's 7:55AP. Felt the hip tighten the first 3-4 but after that felt good. My left calf and achillies was tight again. Last few days it has been tight. Most likely from ramping up mileage. Overall a good fartlik session and good solo effort. Slept in this morning because I am exhausted from getting back into routine but feel really good about where I'm headed. The Good Hurt today. Very Windy during this WO so I'm happy with the AP on the surges. 7:01 OAP

3 easy miles with Ben M. Out and Back in Sandy. 8:05AP

AM: easy miles from my house on small Loop. 7:45 AP

Wanted to get in some good miles today.  Decided to do the Hale 10K as a MP tempo run.  I wanted to at least atempt some kind of aerobic builder.  No expectations.  First goal was to just get in the mileage and enjoy everyones company at the event.  WU with Rachelle, Jen, and few other women and then after a little bit turned around with Jen to meet Matt and Scott who wanted to do the 5k course as their wu.  Fun conversations the whole day as usual.  The race was fun.  I just went off feel.  I never once looked at my watch and did not care where I was.  I just wanted to do the best I could with where I am at.  Nagging left calf and achilles right now.  Hopefully this dissipates soon.  Most likely due to ramping up mileage.  The hills were really tough and honest.  I am in no condition to attack hills like that.  Great simulation and very happy to be running period pain free.

5up/5down 40:58 on the 10K(6:40,6:33,6:44,7:27,7:27,6:32, no clue on the .20 watch stopped.  Time is from finish line clock.)

I knew I slowed down big time on the 4th and 5th mile.  No big deal.  I don't have the stamina to do hills at all right now.  Glad I stayed with the course and didn't cut it short.  It was a good effort to get in the miles today.  Really fun to see some great faces and smiles today that has been awhile.  Look forward to next Saturday.  I believe I will enter and not bandit to try make the workout official this next week.  Again just want to be very conservative on purpose. 

AM:  Happy Groundhog's Day Everyone. One of my favorite holidays. Yes, I consider this a holiday. Some easy shakeout miles around draper days 5k loop. 7:50AP 

AM:  Slept in because I didn't set my alarm?  Supid me.  I am greatful for the extra sleep though.  Missed the crew by a few hours but went over to Scott's house anyway.  Solo effort.  Legs were tired the first 3 miles but after the bathroom break I started feeling pretty well.  I clipped off some sub 7 the next 4 miles which felt very comfortable.  Left achilles and calf felt tight til 3 miles and then relaxed afterwards which is a good sign.  Pretty windy again today.  More cars.  7:30AP

AM:  slept like crap last night. Guess I had too much energy because I could not fall asleep. Mid-morning run. Winter sucks sometimes. But not today. Light Snow falling and white like Christmas Day. It was pretty surreal. Thoroughly enjoyed the easy miles around Draper Loop. No Watch. 

Aerobic Builder

AM:  4up/3down. 3 miles tempo(6:06, 6:27, 6:15) 18:50 6:16AP.  Wanted to be closer to 18 flat for this workout but the elements were ice, windy, more ice and lots of wind. 25 to 40mph during the run.  I don't like wind but I tried to simulate the same route as the winter series 5K.  Good inclines and good flats on this route with turn around half way to simulate the course.  I did not feel great but did not feel bad.  Solo effort on this.  Looking forward to doing this workout with the crew and adding more miles to this workout as well.  Not too worried about the speed.  That part will come quicker than I think with more stamina underneath my belt.

PM:  Draper 5K Loop for some easy shakeout miles. Dang left calf and Achilles is nagging me. Frustrating. 

AM: Big crew this morning for some out and back on The Murdock. I turned back at 4 and ran solo on the way back. Lots of deer this morning. Freaking cold. 

saw some fast ladies at the end of the run. Good to see them. 7:30AP

AM: pedestrian pace easy run around the snow and water puddles. Solo effort. Now to take care of this left calf and Achilles all day. It felt better after the run. I'm a little concerned but hopefully it will workout for the race tomorrow. 7:50AP

Winter Series 10k

i had never done any of these races before. The elements and weather can typically plague these races to a negative but other then the major headwind on miles 4,5 I really enjoyed the "good hurt" today. I put on 20 lbs. since snow canyon half. It's been an interesting last few months to say the least. I have thoroughly enjoyed the past 3 weeks of running more than any other time in years. I was worried about my left calf and achillies coming into this race but I have rehabbed hard the past 2 days so felt better after a 3.5 wu with 4 good long strides. Good size crew with a bunch of fun guys on the wu. 

During the first mile I felt really relaxed and good. My legs didn't feel tired at all. Great sign. The women can up on me and at the mile mark I tucked in behind them and stayed there til almost mile 3. They were progressively running faster and I didn't want to be under 6 pace. I relaxed a little on mile 3 and fell back about 10 more seconds. When I got to the turn around I could now understand why everyone's faces looked like they were hurting. :) I thought it was tiredness. It was the wind. Just ridiculous. Miles 4 and 5 were extremely windy but it let up for mile 6. At least that was the perception. Obviously after the turn around I knew I was going to have to just suck it up mentally and go off effort. I knew my splits would slip bit I just worked on getting some pace and effort in. I never felt fast today but never felt fatigued. I ran alone after mile 2 and had 4 people pass me after mile 2. I finished at 6:19AP on the last bit from my Garmin. I didn't look at the results and didn't care to look. My splits are based off my Garmin. It said I ran 6.26 for the race. Guess I need to work on some tangents. 

6:06, 6:14, 6:20, :46 5k-19:26, 6:58, 6:44, 6:33 :49 5k-21:02 10K-40:28

I did a split at the turn around to focus on what my actual two 5k's would be. A little different splits but that's what I was focused on today was making my wo from Wed a double and hopefully building this into 8-10 miles AB very soon. Not looking forward to this same headwind in two weeks for the 15k. Enjoyed the CD with some of the guys again. 3.25 miles easy. My calves were tired. Fun event. Great to see and talk to some great people. Love the running community. Enjoyed riding up with Matt. He's got a great family. Good friend and good man. 

AM: Crossfit workout.  About 45 minutes of cross training.  I have never done crossfit before.  Went with a few buddies to their gym they go to as a guest.  I have not been inside a gym in months.  My goal this year is to do no TM runs and do all my weight/core training from home/hotel.  I am going to do my best to do this.  I loath the TM.  Boring as crap to run on a TM. 

We did a very long wu.  rowing, and bar bending stuff, air squats, burpees, all kinds of crap. 

Then, I did a 3x 15,10, 5 of kettle bell, wall balls, and hands to toes in 6 mins.  Good aerobic wo. 

Afterwards I went with a few friends to Faustina downtown SLC for brunch.  Great place for brunch.  Highly reccomend this place.  Everyone should go...

AM:  So stiff this morning from that stupid crossfit wo.  I knew I was not going to be liking the after effects of that wo yesterday.  I think the crew all just did their own thing this morning.  I got out in time for it not to rain on me.  I felt really good suprisingly.  I gained some fitness this past week which is exactly what I needed.  Easy solo effort 7:17AP

PM:  5 easy miles with Ben M. Had some tasy tacos right before. Love a good taco :) 

Lunch:  Got to bed around 1 and was pretty exhausted.  Decided to run during lunch.  out and back on Murdock from my office.  Gorgeous day to run.  Felt good after mile 3.  7:30AP

PM: workout after work today. Did the chevron hill loop. A little over 350 feet of climb in one mile. Did that 3rd mile in 8:41. My best is 8 flat. Gotta always to go but the fitness is coming along well. I did the next 4 miles at MPE around 6:48AP but into a strong head wind. Winds were really strong again. I felt very comfortable as I picked up the pace. Good effort. Probably try to do another workout tomorrow to just simulate some more MP. Going to be ultra conservative in getting the speed back. Legs are a little tired but feeling good. 7:40AP

AM: 2up/2down 2 MP miles @6:25AP. Felt effortless. I was tired this morning but enjoyed the pickup. Windy again. 7:30AP

Never take for granted your freedom. One of the craziest days I've experienced in a long time. One hour in Cabo and then back on a plane to SLC. Seriously pissed. Nothing I can do. Pretty crazy. 

PM: 6.53 miles easy tonight. Same reverse draper loop again. Just kept it easy and comfortable. My legs feel really good. 7:40AP

AM:  Easy turtle speed miles with Ben M.  Nice and windy around Draper 5K loop.  8:20AP

AM:  reed's house. Mike, Reed, Chris and Toni. Everyone did different distance and different tempo. First 6 miles were easy miles and then I did 6 miles at MPE 6:42AP. Another 6 easy miles. Just sticking to the plan. Being really conservative for another few weeks and hopefully I'll be able to have a decent base underneath me to do some better wo's. Thoroughly enjoyed the conversation and run today. Good dudes. Saw Carina and two of her running mates. Gorgeous temps again this morning. Absolutely great weather. 7:28 AP

AM: easy shakeout miles Draper 5K Loop. Little humidity and light sprinkles. Enjoyable run. 8:05AP

AM:  Scott's house. Met Matt and Scott a little earlier and got in a few miles before meeting up with the crew. Scott took us on an exploration. We were enjoying the conversation so much we lost track of time. That's a good thing sometimes. Chad, Reed and Chris joined us at 5am to run the normal route. Comfortable run for me. Finally got to the bathroom after mile 11. Felt very light and fresh after that point. 7:25AP

Track Workout - Corner Canyon HS

AM:  Speedwork out today.  First track session for me since I injured myself mid-August before HCHalf.  I ate something at midnight last night because I didn't get enough nutrition throught out the day.  This screwed me up pretty bad.  I woke up this morning with all kinds of GI issues.  I finally got out and was able to do my wo. 

4u/2d

couple laps w/ 4x100 meter strides.

Step down ladder @ 5K effort (1mile 5:22, 800 rec., 1mile 5:36, 1200 5:54pace 400 rec., 500meters 5:43pace 200 rec., and 200 @ 35sec.)

Felt like I had to work towards the end to get this done.  Pretty random efforts but went on feel.  Never looked at my watch.  Very windy.  I am pleased with this effort.  My gait felt really good and only felt a little tightness in my right hip and groin on the last 200 so I think this was a good effort and session and did not push too much.  I feel like my fitness is really coming back daily.  Loving the ride...makeithappen

PM:  met Matt at my house. Draper Park Loop for another 6.15 easy miles. 8 flat AP. Great convo with Matt. Probably talked too much but I never talk during group runs much. I know shocker for me. Fun day of running. Legs are tired. 

Lunch:  Easy miles along Murdock/PRT from my office.  Legs were dead.  To be expected.  Winds were flat ridiculous.  7:55AP

Lunch:  Told a few guys at work that I would help them do a wo if they wanted. These guys all run a few miles daily or every other day.  Boogie was able to get out and do it with me. I thought he did a good job for where his fitness is. 

Breakdown 1mile(6:54) , 800(3:28), 400( 97), 200(40).

Fun little pick me up today.  Did some AR jogs during the breakdown.  My legs are still tired but I feel really good.  Excited to take it easy til Saturday and see where I am at. 

AM:  mid morning run with Benny V. Easy miles with some pickups in the last mile. Felt tired but felt better in the pickups. Left heel and calf have a little twinge.  Going to keep compression on the rest of the day and night. 

Dogtown Half Marathon 

had no business racing a half marathon but part of my plan to get back in shape and be able to do somewhat decent at Boston is race my way back to shape. Anyways, I'm really enjoying running the last month even though I feel like a linebacker right now. 

Been hanging with the Van Beekum's and Cook's today. Picked up Amy and Ben and I drove down to the start. We got there early and so listened to some tunes before the wu. Ben and I did a easy wu through the Coral Canyon neighborhood with about a half mile of strides 10 minutes before the start. I felt rested and good. 

The first 3 miles I felt good but right at the 3 mile mark you come off the dirt part of this corse into rolling hills. The downhill part is very deceiving as I didn't feel like I was even doing anything. I felt like I wasn't warmed up and when I hit these rollers I had no rhythm.  So running through the rollers and along dam road was very scenic but until mile 7 I felt like I was working really hard for no reason. When I got to the 7 mile mark I finally felt good. In fact my last 6 miles felt better than my first 6. Majestic at mile 10 was a beast. 7:27 split there. I felt like was hiking. I need to do so some hill workouts after each run and gradually increase my efforts on this. I know it will help my training. The last 5k was easy MP and I felt like I could have gone 4-5 more mile today at that pace which is good.

I'll post my splits later. Overall, very enjoyable workout and glad to get some MP tempo effort in the bank. Good deposit. I've stuck to a conservative plan and really am enjoying the ride. 3up/2down 

Benny V, Clyde and I played 9 holes at SouthGate. I win the match play and these guys are good golfers. So I'm pretty pumped with the golf game today. 

AM:  easy miles w/ Ben V. Around Valley View and Dixie Dr. Settled in pretty well after a mile. Ben is a stud. Had a good time find here with him and Nikki and the rest of the peeps that made it here this weekend. 7:35AP

AM:  Went out to do a normal Draper loop.  At mile 4 my right achilles got really tight and my foot actually fell asleep.  Really weird.  Anyone else ever have this happen before?  Guess I will do some more miles this evening.  Legs were tired but felt really good other wise.  8 AP

PM:  gorgeous sunset run around Draper Park Loop.  Legs are tired. 7:40AP

Lunch:  Not my day today.  Easy miles on Murdock.  Do again tomorrow.  7:35AP

AM:  Got some good rest last night.  Crazy day of emotions and mental crap yesterday.  Pretty tough not seeing my boys.  I know a lot of people have worse problems than me but some days it catches up to me.  So I wanted to do a workout this morning but still not recovered from the race Saturday.  Did 8.25 with a mile at HMP in the middle.  Think I will wait til Saturday and inc some tempo between my LR.  Just cannot afford to get injured again.  More miles tonight... 7:35AP

PM:  6.2 miles. wanted to get some more miles in. Felt really good at a 1/2 mile into the run so decided to open up into a MP effort and see how I felt since I didn't have anything this morning. 6:42 AP for 4.5 miles. I felt comfortable. Glad to get in some kind of effort so far this week. That half took a lot out of me for some reason. 7:15AP

AM:  easy miles around Draper this morning. Really enjoyed the light rain and mild 40-50 mph breeze this morning. Normally I like a little breeze in the sir but not tropical storm Draper. Draper is really weird like this too. Good times. 7:57AP

PM:  tropical storm draper has died down to cold light rain tonight. Some easy miles. Nice nightly stroll. I'll tell ya what the people that live around here eat really well. Cause it smells really good whatever they are cooking. 7:45AP

Lunch:  Slept in and got some really good sleep this morning.  Strecthed really well all morning.  I have felt blah the whole week.  Did Canal/Rockwell/Draper Park Loop.  3rd time this week I ran with no shirt.  Winds were only 15-20mph today so nice change. 7:35AP

Today is my Dad's 62 bday.  Talked to him this morning and he said he ran 7.5 miles cruising yesterday.  He's starting to get in the zone and I think because of what I have done in the past couple years it has sparked him to get back in the running game like he wants.  My dad was the one that started me into running when I was 10 and has been a great influence and fan ever since in whatever I do.  Like most of us, our parents are a big deal.  Pretty fun to see him still running after five decades.  I hope when I am 62 I can cruise with my little men like Dad has done with me.  Good times. 

To everyone racing tomorrow(PHX, Woodlands, local events, etc.)  Much love and success this weekend.  Yall will be in my thoughts.  Excited to do a LR with tempo tommorow with the crew in the morning. 

AM:  Met at Orem Soccer Fields for a LR this morning.  Taylor from Addidas had an expo for RC going on so there were a ton of people there at the start and it was really cool to see a lot of friends.  Also passed a lot of friends on the trails.  Really loving running lately.  This morning was fun.  We got turned around at Bridal Vail for avalanche stuff so I decided I was going to pick it up for a bit and just try and get some HMP tempo in.  I need to quit running scared and today was a good start to this.  The guys were kind enough to box me in and keep me at 6:10AP for about 3.25 miles.  Learned some good things today about connecting energy vs. drafting.  Anyways, after a quick pit stop we headed out on Murdock for another 10.  I just kept it at 6:55/7:10 AP and felt comfortable.  All the guys looked very good.  A very enjoyable LR this morning.  7:10AP

AM: easy turtle speed shakeout miles. Gorgeous Day outside.  Feeling good. 8:15AP

AM: Scott's house. Fun run with the cross country team. 10.1 7:30AP

PM: 5.13 more with Dad around their neighborhood. Colder here then SLC with 15-20 mph winds. No watch and easy miles. I talked the whole time while Dad listened. 

Tune Up Tempo 

Lunch:  raining and sleet this morning for quite a few hours and did not want to risk anything so I worked til I saw it die down and headed out for a workout. Guys yesterday said to do a small tempo so I did. 

4.25 up with some strides/3.25 down 

5K road simulation tempo @HMP (6:09,6:12,6:02,.35) 18:56.7 for the total 10.6miles

This is the best I have felt in a very long time. Normally I get frustrated in a workout or feel redline at some point. This was a purposeful workout and pace was very controlled with plenty in the tank. I felt very strong for a solo effort. I did not ever open up on this. Pace felt really comfortable. Let's hope it feels this good Saturday. Great deposit today both physical and mental. 

PM:  3.43 easy shakeout miles around my parents house to my sisters place which is not very far away.  Enjoyed another hot tub session at her place. 7:50AP

Easy Progressive

Lunch:  I will make these runs longer and harder throughout the month in this training cycle.  Did an out and back on Texla Road(all flat).  This is a popular road to run on since it is very wide shoulders like almost the same width as a real lane and its paved.  Tons of wildlife I saw today.    All kinds of fowl, dogs, Donkey's, turtles, a fox.  Nice temp with some good humidity.  Today's weather is probably the same forecast for Saturday with the same wind so it was a good test focus on this.  I am logging my splits only to see if I can make this run better by pushing myself longer and faster.  I will also need to do courses that are rolling hills duriing this workout.  I feel very good and looking forward to getting back in great shape.

8:07, 7:29, 7:22, 7:13, 7:06, 7:01, 6:55, 6:53, 6:44, 6:35, .2 1:10 7:08AP

I passed a guy at about mile 8 on my run today that was on the opposite side of the road of me. He looked like he was on a comfortable stroll. Probably younger 24-26 age. As I passed him I said "looking good brotha" (typical thing I say to people word, makeithappen, peace, solid, etc) 

His response to me... "Jesus loves you!"  I just smiled and said to myself "yep, I'm in the Deep South. Gotta love southern hospitality. I enjoyed the comment. Not a bad motivational pass by line after all. :)

AM:  easy meandering stroll down memory lane.  ran from my parents place out to West Circle and Crescent Dr(the second house I grew up in). These are the main two area besides the high school I used to do runs and workouts.  I have not run these roads since college.  Pretty surreal just seeing how different these places are after 15 years.  Been too long.  Felt like I was at the beach today with the weather.  Very sunny and strong wind just like I was right by the Gulf of Mexico.  I am literally 20 minutes from it so I guess that counts.  8:10AP

AM: 4 easy miles with a few pickups. Feel good 7:40AP

Gusher Half Marathon (Beaumont, Texas)

21.5 total little over 3 wu/5.35 cd 

1:22 4th overall/1stAge

great tempo run. Went out very conservative and focused on pacing today for Boston. Really like where I'm at. So enjoyable to run injury free. Little disappointed I didn't reel second and third place back in. I'll give a full report later. 

The plan before I went into this race was to make it my first race. I wanted to focus on pace. I figured I would just go out conservatively and hold steady. I ride with my Dad to the event and convinced him to take a bike and follow the course during the race to where he could give me some fluid in a few spots of the race. The weather seemed really nice. The humidity was high though so I knew I would need to hydrate differently. The temp was 56-62 with a 10mph wind the whole time. The last mile it turned into a 15 mph wind. 

We took off and it became very quickly decided who was going to lead. There were 5 guys that took off around 5:50 pace and I just let them go. I treated this start as a marathon start toget out slow and focus on holding pace. This guy stayed with me the first mile and I looked at him as he talked with me that whole mile. This guy was ripped. He didn't look like a runner and I thought hmmm how long will this guy stay with me. He seriously looked like he was in good shaped but in shape like a football wide receiver. I was impressed that he stayed with me til mile 3. This guy was super nice and cool. This is why I love running because you never know how inspiration and help someone accomplish so much. This guy ended up going on to win the marathon part of this event in 3 hours flat. There were only probably 100 people for the marathon part of the race. The half had around 2,000 with the 5k around a 1,000. Not a big event but well organized and done none the less minus the awards. 

So I'm cruising along and just focused on maintaining pace. My goal was to go out at 6:20's and drop from there. My first mile was my slowest mile the whole race followed by my second mile. I'm really pleased with this reality because it tells me that my training is effective and I know where to improve now as a standard. This course has 3 underpasses with a net gain of 30 feet the whole race. Miles 8-10 are at a steady incline that you don't realize til you're running the route. All in all it's really nothing compared to what I run every day in Utah so the course easy. The middle section had a lot of turns and two times we went around a cone to go in a different direction. These two cones are by historic landmarks that they purposely implement in the race. I guess the cones keep it interesting though as one of the cones is mile 6 and the other right before mile 12.  The course starts at Lamar University and goes around the whole campus. I thought the course was actually pretty cool, weird but cool. 

As we headed into downtown Beaumont, I was in 6th place. I didn't think at all about winning a race prior to the start. I have no business winning a race right now. As we got going I could see the leader with second close behind and then 3 guys together about 1/4 mile ahead of me. All the separation was done very early. I kept telling myself just hold steady and all these guys will come back to you. I told my Dad as we went by my mom, sister and nephew at mile 4 that I felt very good. No matter what I thought I should do though I knew the goal today was to get in a good tempo workout of 6:10-6:20 and make this effort feel really comfortable. So I held steady as we entered doentown. The humidity made me sweat a ton early. I grabbed water every chance I could from mile 2-10. Mainly to take 1-2 sips and douse my head. I started reeling a few of the guys ahead of me during this part of the course. Just before mile 7, I went by one of them. Now we are headed back and again there are 2 guys still a 1/4 mile ahead of me and then the two leaders. As we headed out of downtown which were miles 5-8, we headed back down a main road called MLK. From 8-10 you're in a good headwind and a slight incline. I still felt good here and really thought ok it's time to get these two guys in front of you for good. I knew at mile 11 if I still felt good that's where I would make the real move to go. I was able to get the 2nd place guy and passed him about the sane time these two guys directly in front of me passed him around 9.5 miles. He must of just died because he finished 2 minutes behind me. I need to learn patience when it comes to some running mindsets and this was a good scenario to practice this. As soon as we got off MLK we turned right for about .2 miles and the wind completely died and it felt like I entered a hot spot. Pretty weird that you could feel this. Then a quick left and back into the wind. I kept thinking I would continue to make ground these two guys ahead of me but they kept gaining momentum themselves. As we came up to the second cone and turn around( this is right next to Spindletop oil rig-the first oil was founded in my hometown so this is a big landmark. The rig was moved to this location 40 years ago and so this is where they get the name The Gusher. The leader and the other 2 guys see me at the turn and we are all right there and they all told me later that it motivated them to push a little harder to not let me pass. I thought I could still get them but when I turned right to head back the wind suddenly changed to a gust of like 20-25mph and now all my effort had to double which I did. I pushed harder to try and get them but I guess they still had enough in the tank to hold me off. I passed about 80 5k participants in the last 1/4 mile which started at 8 and finished with the rest of us. We started at 7:30. I finished well and thought my closing speed was there. It's just not that fast yet this finishing 4th. 

I was able to talk to the 3 guys that finished ahead of me. All of them are running Boston this year. The winner won the marathon last year and so decided to do the half as a training run this year. He is from Austin and actually was diagnosed with a brain tumor 2 years ago. Very nice guy. Seriously a cool story in itself. Good runner and very humble guy too. He pushed his kid in a stroller last year and ran 2:53 to win the marathon last year. Oh yeah and has a brain tumor. What's our excuse not to run I guess I would say. 

The third place guy was from Austin as well. He trains with a good crew he said. Decent runner and he and I did about 5.3 miles cd. I enjoyed talking with him and hearing his running journey. It made the cd easier for sure to run with somebody. 

I really enjoyed this event. Mostly because this is where I grew up and I cannot remember the last time I raced in my home area. So it was fun to run the streets where I grew up. I'm glad I did it. I'm really pleased with the consistency of my splits. No pain whatsoever and I feel really good today. All very good signs. I cannot believe how fun running is when you're not injured. I have really enjoyed the last 6 weeks. Hope it can stay like this for awhile. 

Splits: 6:23.7, 6:23.1, 6:20.5, 6:10.1, 6:12.5, 6:20.6, 6:08.7, 6:15.4, 6:21.2, 6:22.6, 6:20.6, 6:16:4, 6:10.7, :41-1:22:51

Today was a fun day. Ate la house after. Glad my Dad could ride along the race. I enjoyed talking to him and having him experience the race that way. He was fun and great. 

Day Off. Lots of family time. Watched Tiger implode and some Bball teams punch their ticket to the Big Dance. My favorite time of year. Legs feel tired but good. 

AM:  daylight Savings Time run. Good Times. Easy miles out and back on Texla Road. Tons of wildlife again. Very Cool Fog. Such a cool morning. Very peaceful.  Legs feel great. 7:35AP. 

AM:  Flight got in late last night and I didn't get to bed til 2am.  Slept in a little and then did a mid morning run around Big Draper Loop.  Felt very flat for the first few miles and settled in after that.  Legs are still a little tired from Saturday.  7:42AP

AM:  Slept like crap last night with GI issues.  Got it solved and got a little rest and was able to get out for a mid morning run.  Felt flat the first mile and then settled in nicely and enjoyed the shirtless run.  Big Draper Loop solo effort.  Feeling better.  7:30AP

AM:  beautiful day again. No shirt for the lefty loop I have here in Draper. It's a rolling hills/incline loop. I need more of this type of run fur Boston look forward to doing these types of runs harder. This route simulates miles 12-22 at Boston. Did the hills at an easy pace and just practiced on form. Last mile at MP (6:30). Feeling like I'm recovered from last Saturday. 7:35AP

AM:  easy miles. Felt like crap from something I ate. Cut the run short. No watch. LR tomorrow. 

AM:  Good crew today for a LR.  Met in Saratoga Springs and did an out and back.  Pretty good course with some good terrain.  One potty break at 7.  Chris and I went 11.5 out and then back.  I got a lot of good miles at MP during the run.  11.5 to 18 were 6:35AP.  The wind was really bad for a lot of the miles.  It kept changing on us too.  Elements are fun sometimes.  Should have worn gloves.  Overall a good LR for where I am at right now.  Glad to get this one done today.      7:09AP

PM:  ran with Tasha in Midway. Beautiful day. Legs are tired. 8:59AP

Lunch:  top of the morning to you leprechauns. Typical Irish Sunday day. Enjoyed the tailwind today. Legs are still feeling the 5k short of a marathon today but nice recovery run. Finally got some sleep.  10.17 patty's day miles.  7:58AP

AM:  Matt's house with Matt, Scott and Mike. Easy 5 miles out on Murdock. On the way back I decided to do a little tempo. Scott started his tempo earlier. I wasn't quite warmed up yet. 4 miles between MP and HMP(6:19, 6:14, 6:05, 5:58). My goal was to do a progressive on this and it felt really good. Great deposit. I felt very good on the hill. Hills have been a weakness and they are getting lots better. More hill work to come. Great deposit for me today. My legs feel very strong. I would have kept going today had I had someone running with me. I turned around and jogged back to the guys and did a few more coming in. MIH

PM:  Easy 6 miles out and back from my office along PRT. 10-15mph headwinds again same as this morning.  March = Wind 8:02AP

Hill Workout

AM:  got to bed late last night so I headed out after sleeping in a bit. Nice and sunny with some typical Draper 15-20mph headwinds(in the wrong direction today). I decided to use this wind as another motivating factor for the hills. Draper Lefty Loop. This loop includes part of the Chevron Hill. I warmed up 4 miles and then headed into the focuses part. I did this loop last week at easy effort and today's focus was to do this run at moderate effort. After doing Saturday and Yesterday's efforts I needed to make sure this run today was another deposit and not a withdrawal. 

Phase 1 hills - mile 1 rolling/incline 7:12(ME), mile 2 incline 7:04(ME), mile 3 bigger incline lower Chevron Hill 6:59(ME), mile 4 middle part Chevron Hill and rolling Trail 7:36(ME)

1 minute passive rest 

Phase 2 hills - mile 1 rolling big incline that simulates Heartbreak Hill .75 miles into mor roll the last .25 mile 7:07(ME), mile 2 first .5 rolling hills into a decline the last .4 back to flat 6:05 (HMP) opened up here a bit to get some turnover and make sure the legs felt good. 

very pleased with this run. Great deposit again. Felt very good and the effort was perfect. Excited to do this run again next week. 7:09AP

AM:  easy miles from Orem Soccer Fields along PRT with Matt. Enjoyable conversation and run. 7:44 AP

Lunch:  jogged over to the TimpanogasHS Track with Ben M.  Wanted to have him do a 3Xmile workout today.  Goal was to do between 7:00-7:20 on each.  (7:12, 7:12, 7:17) Ben did great.  He did a 13 mile LR a few days ago so this is a good workout.  His fitness is coming back around.  jogged back to the office.  Always fun to see "the good hurt" help people become better runners.  This will give him a guage of where he can go from here. 5 more easy miles.

AM:  Matt's house with Matt and Mike. 5 easy miles around Lehi neighborhood. They extended on. Short and sweet. no watch 

AM:  LR with Riverton Half Marathon @MP

Chris Pusey met me at my house and we ran over to the starting line for the half today. Got there just in time to do a bathroom break and some easy strides. Talked to a few friends at the start. It was a funny start. We are all just talking and then this guy pushes an air horn and says go with no warning. So literally it was a go before we even knew we were going. Gotta love this kind of race organization. Either way no biggie. Really good and honest course today with good rolling hills, steady inclines and a few flats the entire time. I had a really enjoyable time just cruising at MP. I really practiced on focusing my marathon pace and felt very comfortable. Talked to a few friends after the finish and then headed out with Chris back to my place to cool down. I could feel my hamstring and calf start to get mad at me around 20 so I backed off and started to walk. Toni drove by me and picked me up and took me back to my place. Chris continued on and finished with 24 total. He looked great. Congrats to Chad for taking 3rd overall today. A lot of great runners out this morning for the event. A very fun morning. 

5.7 up/ 2.3 down

13.1 1:26 6:37 AP. Splits were between 6:22 and 6:55. 

AM:  easy shakeout miles around Draper small loop. No watch. Nice and very slow. 

AM: great crew again this morning from Scott's house. Comfortable run. 7:20AP

Lunch:  4.5 miles easy along Murdock with some strides towards the end of the run. 

Lunch:  Busy Day.  Got in 11 easy miles in the sun from my office out and back on PRT.  Lots of sunshine.  I am sure the guys will say to me again for the tenth time this winter that I have been laying in a tanning bed all winter.  Solo Effort and legs are tired.  no watch. 
 

Track Workout (Breakdown) - Timpanogas Track

Lunch:  My right hammy and calf have been sore and tight since last week and I wanted to give myself some more down time to do the workout the crew did this morning.  I felt decent during the wu so I decided to give it a go.  Weather was fair.  Windy and raining but oh well its better than running on a dreadmill which I have not done once this year.  I currently weigh 170lbs which is clydesdale to me.  I think this will greadually continue to come down so my speed will be better turnover.  I weighed 163 last july and just need to keep doing better on my nutrition.  I had nothing left for a slow 200 but I did my best to plug away on this workout at a solo effort.  I should have done 2 more 200's but my right leg felt tight so no reason to do something stupid.  My legs are really tired right now.  Just glad to get some turnover.

4up/2down

2k - 7:12, 1k - 3:31, 800 - 2:59, 400 - 81, 200 - .43

Lunch:  Easy miles with Ben M. along the PRT and then extended along Murdock.  Cool hail storm the last two miles.  Got pelted.  Had Sasha/Benjamin sitghting during the run as well.  Great time with Ben M.  He did a good job on a 4 mile HMP tempo coming back. 7:56AP

AM:  Matt's house. Turkey Point Loop with Mike, Toni, Chad and Matt. Beautiful morning. Great talk. I took a shortened the run a little and decided to go up 1200 west back to Matt's house. Long story short, two undercover police cars did a high speed chase on that small stretch of road while I was on it. Startled me pretty good. One of the cars almost hit me as it came back the other way to chase this car they were after. I wasn't paying attention until right as it happened. They were going 90 mph down a road that is 25-35 mph normally. Pretty crazy ending to the run. 

LR w/MP Tempo

AM:  First off Happy 38 Special to BD Smiles aka Brandon Dase. Great crew showed up this morning at Orem Soccer Fields. Many guys doing different runs and tempos during. Trist and I wanted to warm up 5.5 and then get into a long MP tempo. We started at the avalanche by the Bridal Vail Bridge after a quick pit stop and decided to head up PRT to South Fork and then turn around and head towards Will's Pit Stop and then another turn around back to Orem Soccer Fields. Pretty decent course we thought. I felt pretty fatigued and tight on the warmup but I hoped I could just shake it off and just be fine once we got started on the tempo. I had two GI on me and knew where and when I wanted to take them. Trist and I worked really well on the way up. I told him to hold back and run ME so that he would have plenty in the tank. The tempo really was fun. We enjoyed talking to each other and working together on the splits. There were times when I felt ok this struggle is done and the rythmn is there. I did not feel comfortable at all today and as we got closer to Will's Pit Stop I was tightening even more. When we made the quick turn to head back to Orem Soccer Fields my left calf tightened up really bad. I've been stretching and foam rolling all week with little success and I felt like going into today was going to feel forced. My breathing was great which I'm very happy about. But my legs were just fatigued. Anyways at 10.25 I told Trist I'm done. My calf could no longer red line with the tightness. I backed off to 7:40's for the rest of the run. 

wu - 7:25 for 5.5

10.25 MP tempo (6:58, 6:40, 6:34, 6:26, 6:21, 6:17, 6:23, 6:23, 6:31, 6:32, 1:35 for the .25)

CD - 7:45 for 5.25

made the most of the situation. Glad to run with Trist today who looked great. Excited for Boston. I have thoroughly enjoyed the past ten weeks training cycle and look forward to improving more. Great breakfast with the crew this morning after. Always fun with these dudes. MIH

Day Off. Feeling better but just thought I would take a recovery day today and chill. Really enjoying this training cycle though. Learning a lot. MIH

Lunch:  Easy miles with Ben M on Murdock. 7:45AP

Lunch:  easy out and back on Murdock from my office.  Legs are still heavy so kept it easy.  7:47AP

Happy April Fool's Day to all 

Also, I am pumped for the Astro's Home Opener tonight.  Opening Day is a fun time of year.  If you haven't been to a mlb ballpark you are missing out on a great time!  Go Stro's kill the Yankees!

MP Aerobic Builder 

PM: 2up/.5down

Draper Lefty Loop which includes about 400 feet of climbing. 8 miles 6:47AP. This loop simulates miles 14-22 at Boston. Really enjoyed this sunset run tonight. The run never felt hard. Legs felt very light and smooth. Everything was controlled and right effort. Feels good to know I'm starting to get in shape. MIH 7:02AP

Stro's are 2-0/Yankees 0-2 and that's a Big Deal!

Lunch:  Nice afternoon run in the sun.  easy solo miles at recovery pace. 8:26AP

AM:  easy miles with Ben M. Draper Small Loop with some strides at the end.  7:47AP
 

Striders Half Marathon MP workout. 

I was able to spend the night at Van Beekum's residence. I ran 5 easy Frudat morning with some striders at the end of the run and the very last step I took my right glute got really tight for some reason. I thought it was just something that would go away but it didn't. Any how, I knew Allie would be going out with the same game plan as I wanted to do. MP to HMP so I thought I would just work with her. It was very easy to run with Allie. We started out conservatively and progressively picked it up. By mile 5 though my right glute felt like it was tightening up. At 5.5 I told Allie to go on without me. I slowed down to try and see if this would back off the pain. It did. Jason Holt circled back around from doing a 6 mile tempo run to come run with me. I had planned to run 6:00 min pace here but I couldn't manage to run any faster than 6:40's because my hip and glute would just tighten up. So I told Jason that I just wanted to keep the effort here the rest of the way and that's would I did. Nothing I could do. Wasn't planing on racing this half. Just thought the course simulated the Boston Marathon well bad that I could get in a good tempo tune up one last time. I couldn't cool down like I wanted because of the tightness so I bagged it. I enjoyed talking to many friends. My friend Ali came to watch me finish. She's a sweetie. Congrats to Scott for a big win and great time on this course. This course is very honest and a great run. So many others had great runs too. Bryant, Ben, Fritz, Jace, Josh E., Walter, James, Devra, Sariah and Allie all had great races. Fun to hang with these guys and learn from them. Goegeous course and the weather was fantastic this morning. Thoroughly enjoyed the run. I talked with Allie and Jason the whole time and even though I didn't accomplish what I wanted exactly, I did the best I could with the circumstances. Hope to get this twinge figured out quickly with two weeks til the marathon. 6:45AP 

Day Off. Legs feel fine. Just need to figure out all these twinges. 

Lunch:  Easy miles from office out and back along PRT.  Fun in the Sun.  Legs felt great minus whatever SI issue I have right now.  Going to schedule a good massage and adjustment so I can fire right as it just seems like all the milage lately has gotten me off.  who knows.  7:42AP

Lots of walking, stretching and massage today.  Decided that a day off would not effect anything.  Hay in the barn.  MIH

AM:  nice stroll with the crew on JRT.  I showed up late (called my boy Solomon Happy 6th Bday this morning) so I ran the first 5 alone and ran back with the crew.  Love the laughs.  Good dudes.  7:35AP  MIH

PM: Draper Lefty Loop with Ben M. Kept it very easy the whole time. Right leg hurt the entire run. Trying to just keep perspective and focus. 7:49AP

AM:  mid morning run Draper Small Loop. Right leg and siatic is bad. Doing everything I can to just hang tough. 8:00 AP. 

Boston Start Time:  very good Draper Roller Course. Good hills and inclines. Took me 3 miles to warm up and then I settled into about 7:20's the next 10 miles and kept it there. Right leg and and back hurt the whole time. Pretty rough. Energy wise I feel good. I felt a little dehydrated today because of the sunny temps just enjoyed the solo effort. Ready or Not Ready I'm going to go enjoy Boston. Appreciate all the training partners help this past training cycle. 7:38AP

AM: Scott's house with the crew. Great laughs, stories, full moon. New course was cool. 7:52AP

Lunch:  easy miles from my office down Pallisade and back with some Orem Soccer Field Laps.  Right hip and back still tight.  Nothing I can do it feels like.  oh well, happy to fill the cup anyhow I can.  7:50AP

AM:  easy miles on the small Draper Loop. Took two days off to see if my right side, back, hip, hammy and calf would just relax. It's been bad for two weeks. Nothing I can do at this point. I've done everything possible. Just gonna do the best I can to enjoy it. This will be a very painful marathon though. #BostonStrong #makeithappen Best Wishes to everyone racing the SLC event and everything else this weekend. Have a good one. 

AM:  easy miles with Walter, Gina and Bethany around Jamaica Pond Trail by our hotel. Really cool run. Still feel blah and tight. Time to make the most of the past 11 weeks. MIH #bostonstrong

I don't even know where to begin or end. This experience was more than incredible. It was unbelievable. The city was electric, on fire, very emotional. I'm so impressed with how much love for the marathon the people have. It is impressive to think that the people make you feel like Heros just for running the course. I felt humbled and emotional the entire run. I never thought I would run a marathon let alone run Boston. I have spectated three times and it is very surreal going into this morning thinking hey you're about to run this historical 118th Boston Matathon. I cannot imagine the a better first time in Boston to run this event. 

Lots of apprehension coming into this race. My body only really got 11 weeks of training and I had to cram a lot into a short amount of time. Even the short run with Walter, Bethany and Gina Sunday morning around Jamaica Plain Ponds was very frustrating. Just too tight and nothing I had done the past few weeks let me stay loose or feel ready. I was just gonna go in happy and let the event be about the people of Boston and run for my little men, famil and friends and not make it about what I need out if this. This is how I would fill my cup. 

And so the morning arrived and I eat my normal cliff bar and Gatorade along with a bagel. The night before Walters Aunt Faith had made the most delicious carbo load meal I've ever eaten. Unreal meal. Care package for the morning included. So thoughtful. Again the people just so happy for every runner. 

I decided to use strength tape all over my right back and leg so that I could have some support for the pain. It worked. I'm glad I did this. The bus ride up was entertaining. We sang happy bday to Gina as it was her bday. Y'all know how I sing happy bday if you've ever run with me on your bday. Pretty fun to have the whole bus listen and then clap and cheer after the opera was over. 

The village was awesome. Three bathroom visits and I was ready to go. I walked with Walter to the corrals. I started in corral 7. When the lady dropped the ropes I moved up to about 4.5 and then the gun went off. That sent chills through me. everyone was cheering us on and I immediately started the thousands of high fives that I would be doing through the course. From the beginning I knew I need to hold back. 6:40 pace to start and it felt like 8 min pace. I immediately started to jog. I went through the mile mark in 7:01 which is exactly what I wanted to do. I knew if I got sucked out I would be in trouble and so many people passed me like they were doing a 5K. At 2 miles Steve Turley grabbed my right a and said what's up. We started talking and we were just so overwhelmed with how cool this was to participate. Steve was so excited he took off. I tried to get h to hold off. It was hard to pass him at mile 4 seeing him be really sick. He got food poisoning the night before. I never saw him again. In fact the only other familiar face I saw the rest of the way was Carina who finished just ahead of me. 

I ran what I thought was a smart game plan. My splits were all very consistent I felt and the effort felt right. I never tried to kill myself. I drank water at every aid station from 1-24. The only aid station I didn't get was mile 25. I took GI at 8, 13.5, 17.5 and 21. I feel very confident that I did the right nutrition. The start temp was 54 degrees and my finish temp was 62 degrees. Might not seem hot but there was no cloud cover and the wind was weird. The sun felt a lot hotter than it should have. When it feels nice right at the start and you're not cold then you know you're in for some heat. Such is the spring marathon. I had trained for it though with running at specific hot times and so I mentally said just drink at every aid station and you'll be fine. It's true. I saw hundreds of runners walk, fall down, cramp, cry. It was bad. You had to just suck it up and push on. My quads were hurting pretty bad. I managed however to keep going. I was frustrated with trying to manage my pace during the aid stations. With so many people around me I had slow down and speed up a lot after every aid station. It was a great experience to learn a lot. I definitely learned a ton during this marathon. One thing I learned is I need to run a faster marathon time so I can start in corral one next time because it was so many people the whole way. If I run faster I can finish earlier and have more room to run. Sounds dumb but it's true. 

Mat mile 18 I'm running by the aid station and this cool masters runner woman is with me much of the run. We worked well together. But our legs got crossed up when I tried to get out of the aid station. It pulled my left groin and quad bad. I thought I might have injured myself really bad. My left quad remained tight the rest of the way. This probably led to my slow miles from 23 on but for sure it hurt me. Nothing I could but suck it up and go. 

Wellsley College was unreal. I raised my right hand to my ear and kept saying can't hear y'all?  It was deafening. All I can say is the girls were awesome. I didn't get any kisses but I was very emotional through this mile. I probably choked up six times through the course. Cresting Heartbreak was cool. Thought the hill before Heartbreak was tougher. But it's where Heartbreak is during the course that makes it fun. I didn't even realize I was running up Heartbreak until half way through. I told myself this better be heartbreak because I'm ready to be done with these hills. Haha. When I passed Boston College went around Chestnut Hill Res I really started getting pumped. The turn on left on Beacon Street was awesome. I felt rejuvenated. I picked what I thought the pace up. My legs were hammered though. At 23 I could tell I was on my last wind. I saw the Citgo sign at 23. I knew I was gonna make it. I was thrilled. At this point I decided, hey take this moment all in. Enjoyed the crowds and supporters. I had given tons of high fives the whole way but these last few miles I was done with slapping hands. I just smiled and said thank you. Passing Citgo was extremely overwhelming. So many people. One million spectators today. The most ever. You felt like you're in another world. Couldn't believe it. Then you come under Nass Tirnpike and the crowd was crazy big. Right on Hereford. WOW. Left on Boylston. Holy crap. It's packed. It's loud. It's the coolest emotions ever. I just did what I wanted. I waved my hand up in the air the whole last mile. I didn't even care. I knew I was gonna PR because of what I had already done. Not a big deal but fun to say I improved a little. 

I crossex the finish line and stood there and just have a champions clap like I was at Winbledon playing tennis and thanking the grandstands. It was so cool. This is now my favorite part of the whole day. I decided to make sure very volunteer knew how much I cared and loved their help. I literally hugged 400 people at the end. I shook their hand with 200 others. I said Thank you to all of them. They laughed, cried, hugged me back and have me water and food and cool blanket. I didn't care who they were. Just loved that they made my day fun and unreal. I felt loved by these people. I felt #bostonstrong. At mile 18 I heard a guy on the side of the road say "MEB, just won!"  I was so pumped. The people all around me with myself just yelled and cheered. Finally. An American wins. And what a year to win it!  The champs MEB and RITA were increbibly gracious winners. Such a great awards ceremony and acceptance speeches of perfect humility and confidence. I'm touched by these Atheletes. So excited for how well Shalane ran and made the women's race. Ryan Hall's strategy to tell the rest of the Anerivans to hold back and let MEB go was also genius. Ryan is a stud and truly did his part today to help and Ametican win. So rad!  I qualified again today to run this marathon again and I believe I will do just that.

MADE IT HAPPEN!;)

thanks to all who have helped me train and continue to train. Appreciate y'all. 

Splits for Boston
7:01 
6:50
6:43
6:43
6:53
6:51
6:51
6:57
6:54
6:56
7:00
6:45
6:55
6:50
6:57
6:48
7:03
7:13
6:57
7:08
7:35
6:52
7:09
7:12
7:14
7:29
2:21 .39 (6:38)

Lots and Lots of walking. Freedom Trail and downtown over zero Fenwway Park. Took in more historical sites and lots of fun stuff. Cheers and Marathon Sports. Fenway was awesome again with Yankees/Soxes. 9-3 blowout unfortunately. Rained on us quite a bit. But Fenway is religion. Loved being at the ballparrrkk tonight. MIH

AM:  really cool revovery miles through Back Bay, over to Boston Common, to the markets, financial district, around so many historical sites, Beacon Hill, Milk Street passed Franklins birthplace and the first alley way in Boston. This place has only been around since 1630. So it's really new compared to Plymouth Rock. Love this city. Can't wait to get back. First mile was 11:36. Quite comical hobble through the streets. Finally got going after mile 4. 9:48AP

AM: morning run from my hotel in Warrick(Providence), Rhode Island. Out and Back along some back roads. Ran right past a Shawshank Prison. Really cool. Legs are feeling better still slow though. 9:12 AP

AM:  another cool recovery run through the city of providence, RI over through all of Brown University Campus. Brown is really hilly. College Hill they call the top. The Stadium was cool, old and small. I ran right by the Yale Baseball team as they were getting off the bus when I was running through the Browm Atheletic part if the campus. Ran right through them and told them good luck during the games this weekend. Beautiful homes, neighborhoods, old old buildings. Brown is only 255 years old so it's much newer than say Havard that charted in 1620. I love these site seeing runs. Ran over 4 bridges and two rivers today as well. My day trip to Newport, RI yesterday was incredible. I was pretty tired today. Legs feeling a lot better. 9:11 AP

PM: some good miles through Central Park this evening. Man it went too fast. Great rollers throughout the circumference of the park. Lots of great people watching. Imagine if the group could meet here for group runs every day. That would be heavenly!  Legs felt great minus the same right leg tightness. 7:26AP

AM: small loop through Central Park. Tons of runners out this morning. Also a cool 4 mile race going on put on by NYRR. Really cool event. It was sold out I was able to take it in and run part of it on my run. Looked like a great event. Enjoyed the sun this morning. No watch. 

AM:  Another beautiful day in NYC. Hotel was in Times Square last night off 37th and 8Ave so ran to Central Park and did the big loop and back to the hotel. Felt good but still tired after a week. This trip has probably exhausted more since I've walked all over. Ran 5 miles of this run with a guy from Vienna, Austria. Good TriAthelete. It was fun to have a running partner for most the run. We chatted the whole time and just a nice dude. Three runs through Central Park. Loved it. 7:40 AP 

Day Off...

AM:  Scott's house. Scott, Mike and Reed. Beautiful morning. Legs still tired and left groin still tight. Good run. 

Left Quad/Groin still bugging me.  Gonna rest and see if that does it. Right Hammy still tired also.

AM:  Easy miles from my house small Draper Loop with Ben M. 

10 days off Boston. I knew the hurt was gonna be fun. I feel recovered from the marathon but my legs and body feel really heavy and tired still so I guess I'm just recovered but fat. I'll not eat as big a breakfast as Alli described in her report today. She and Bill warmed up with me on a little out and back running mile one of the course. Right hammy is still messed up but otherwise the twinges felt fine. I wanted to go out at 5:45 pace but my first mile was 5:55. It felt like 5:40 to me which meant I was in trouble. Running through the half marathoners was awesome. I'm still riding a high from the Boston emotions so it was cool to see how many runners were out just trying. I admire this about running. Anyone can come out and make it happen. That was not going to be me time wise today. By mile two I saw a 5:59 and I knew at this point I was done. No has in the tank and mentally felt unwilling. I just put in the brakes and cruised in the last part. I ran a 6:25 mile 3 with a 39 sec .10. Nothing fast about this race at all for me. I'm glad I came out and did what I will call the traditional 5K after a marathon. Great to see so many goo runners and people at the event today. I love the race atmosphere. I am enjoying the year so far. Excited to train hard now. Been a fun recovery the past 10 days. Congrats to everyone today. So many fast times and really great performances. MIH

Another day off.  Left quad is hurting still.  Felt fine during the 5K.  Right hammy hurt during the 5K.  Eb and Flow... MIH
 

AM:  Scott's house with the crew.  Great morning for a run. Just felt blah.  Left quad hurt pretty bad the whole run.  Hopefully goes away on some foam roll.  Excited to train again.  no watch.

Lunch:  Solo effort along PRT from office.  Stiff and still heavy but pain was better.  7:52AP

Lots of work today.  Swamped in many directions.  Never got up this morning and never made it out after a long day.  The rest was probably needed again.  MIH

AM:  Early morning meetings this morning in Downtown SLC.  Solo effort around Big Draper Loop.  Nice and easy again.  Still stiff and heavy but the energy is there.  8:10AP

PM:  After work run with Ben M.  Med. Draper Loop from my house.  Ben is getting fit.  Fun to see the energy and passion he has as he trains for Des News.  He got some good HMP miles in on this run.  I picked up the last .5 mile to MP.  Nice and Easy run again.  Hope to have a good LR tomorrow with some of the crew.  7:50AP

AM:  Orem Soccer Fields with Toni, Brandon and Mike.  Gorgeous morning for a run.  I was hoping to go 18-20 depending on how my legs felt.  At the water fountain, we decided to get on BST.  I haven't been up there in a long time.  Fun few miles up in the sky.  Really enjoyed that part and then came down to the overpass and jumped back on PRT up to South Fork.  I turned around a little past 8 and Toni and I picked it up for about 5 miles at MP.  My legs felt suprisingly relaxed.  Pace was the right effort and I am glad Toni was able to run with me.  We just worked off each other back to make it easy.  Toni is pretty sick so it is impressive he even ran today.  I pushed him a little more than he wanted but I am glad he hung in there.  He is a beast.  Brandon and Mike went to Big Springs and then did some intervals on the way down.  They looked sharp at the end. I was done at a little over 16 and felt like any more on my legs this morning would result in a withdrawal.  Felt like it was a good run today.  7:40AP

PM:  solo afternoon run after the rain. My house up to canyon hollow trail/BST/Ghost Falls/then along Gas Line Trail to BST again back down Canyon Hollow to Lower Canyon to Porter Rockwell/a little on Canal Trail and back to my house. Really lazy run just me and the wind. 5 million dollars worth of trails here in my backyard. Glad I could cover some of this beauty today. Happy Mother's Day to all the ladies and fun run today. 8:58 AP

AM:  no alarm............ doh!

Lunch:  easy miles with Ben M. from office along Palisade and Caterville and back.  Fun wind. 8:10AP

PM: met Walter at JRP and did out and back easy 5 miles. Funny dude and great runner. Enjoyed the conversation the whole time. 7:25AP

P.S.- I have so far kept my New Years resolution of no running on a TM. TM's are crazy boring to me. Hopefully I can keep this goal. They are hard to keep after jan. 31st. I'm a realist. 

p.s.s.- also congrats to all the SGM lotto and participants. Should be another fun marathon. 

PM:  solo effort after work tune up. Small workout just to get the legs going. 2wu/2@HMP/2cd. Legs felt pretty decent. 7:20AP

sang happy bday to myself for my son Simon who turned 4 today. Didn't get to sing happy bday to him so I sand it out loud to myself as if he was running with me. Simon would have loved it. Should get easier one day. MIH

AM:  mid morning run with Ben M. Draper Lefty Loop. Got a massage last night but felt like crap this whole run. Low energy and my left groin hurt the entire time. Rest of the body good.  Lots of sun today. Stomach felt like crap. Good to get some miles in today. Hopefully I'll be revoverd from Boston by Saturday. It's officially 3 weeks today. 8:05AP

AM: mid morning run from Ben M's house. River Oaks Loop in Sandy. Hot and Humid. Enjoyed the easy miles. Left groin still hurts but I'll tape it for tomorrow. 8flatAP

OGDEN HALF MARATHON

Felt pretty good going into this race better than what I have felt in about a year but by mile 2 I felt forced and really never felt like I was ever going to pickup speed which is frustrating but just stayed at MP the whole time. Enjoyed the race. Loved seeing a lot of friends. Cool course. Happy for who ran well and hot for a lot of people thst grinded it out to finish. Glad I could run this one. 

2wu/13.1/6.4 cd

 Pretty uneventful run for me but good MP miles. 

I guess I' need to start training because that run felt like a run. Not a race. I also am going to be more dedicated towards my nutrition. I felt this whole run was just a comfortable pace the whole time. Never wanted to really get going. By mile 2 I knew I was not going to get going and decided to just maintain an MP effort. I'm really disappointed in my speed right now. I don't have any speed and it starts with my nutrition. Too much popcorn and candy. I'll discipline muskeg better and look forward to feeling lighter and stronger. I only looked at my watch once during this run and it was during the first mile. Once I saw I was at a 6:21 first split and it wasn't feeling right I knew I just needed to go off feel the rest of the time and try to enjoy the miles as much as possible.

I really enjoyed seeing everyone at this event.   So many great performances by many good runners. Fritz is a machine. Devra looked plain awesome!  Congrats to Shep, Bryant, Justin and Jace. All ran a tough race. On the half side Ben, Brett and Matt looked great. Lots of tough women today dueling it out. Enjoyed seeing Amy, Angie, Josse, Sariah, Rosey, Emily, Bethany, Mel and many more after. So many cool people in the running community. Even young men like Curtis, Steve and Puset all had great performances. It was hot today. 

Splits:  Ogden Half
6:21, 6:27, 6:37, 6:47, 6:24, 6:39, 6:37, 6:32, 6:19, 6:23, 6:48, 6:49, 6:35, :53 (.15)

AM:  easy miles in Big Cottonwood with Alisha. 7:32AP

AM:  healthy crew from Scott's home. Scott, Matt, Mike, Jeff, Reed and Toni. Easy miles and a nice morning. Left groin still has a little more time to get right but not too bad today considering Saturdays efforts. 7:30AP

PM:  easy shakeout 2.2 miles just because. Bees game now. Go Stro's!!! 

Too much work and golf ;)

AM: run with the crew on JRP. 7:35 AP

Lunch:  heat Training. Only person trained today was the sun. Felt blah. 7:40AP

AM: Matt's house with Chad as well. Not enough sleep. Weird dizzy feeling and headache. Did two loops with an out and back. Weirdest run. 7:30AP

Wallsburg/UVM Training run

6:43AP for the first 18 miles. 2.3 7:56AP. Enjoyed running with everyone. Great group and great company. Thanks to Hille and James C. for the work together. Wallsburg is a fun course. Ride over was crazy. 

3 year anniversary of the 1.3 miles run to start this second wind. Enjoying the ride. 

Draper Days 5k course from my house. Easy shakeout. Legs feel good. No watch. 

AM:  Scott and Toni. easy miles from Scott's house along Murdock and back. Fatigued but not sore. 7:40AP

Hot and not hot miles today. Easy run. Glad I was able to move my legs today. MIH

AM:  I thought yesterday was a tough day. Today was worse. A mile into the run and my mind was everywhere else but wanting to run. Just a really tough day personally and mentally. Better luck tomorrow. 

Lunch:  Heat and Hills.  Draper Chevron Loop. Goal was to just run very easy the whole time and just feel decent in the heat of that's even possible. Lot of great elevation change as well. 8:25AP

PM:  Out and Back on PRT for another 9 miles from my office after work. 7:42AP up. On the way down did 3 miles at 6:35 AP(MP) which felt good except the hill going back into Orem was tough. 7:40 for the las two. Nothing fancy but the goal on this double was to build some needed stamina. No soreness and felt really good on this run. Temp felt awesome compared to lunch. 

AM:  Mike's house. He and I ran easy out and back on Murdock. Got dehydrated just after 8 miles. Little fatigued. Understandable though. 7:40AP

Got really dehydrated last Friday and very depleted to the point where I had to take a few days off like I had done a race.  Ran this run in the heat and felt blah.  Going to start tapering and hopefully feel better...MIH no watch.

Lunch:  Another run in the heat.  Pressed for time today.  Been working a ton on a new startup.  headed to Mesquite for some golf and fun.  Should be a good time with the fellas.  no watch.

Mid morning run before taking off to Mesquite.  Very slow pace and felt blah again.  I am not enjoying the taper and I feel sick.  8:10AP

Got sick while I was in Mesquite.  No clue what it was but had some big time GI issues.  Hopefully this does not have a big affect on Sat.  Just trying to stay sane at this point.  Stopped like 8 times during this heat run again.  Just another blah run and feel very tired.  This sickness has taken a lot out of me for sure.  8:20AP

AM:  Ran with Ben M.  easy run along canal to PRT and around back to my house.  Felt better today but still weak.  This sickness is gonna play a part of Sat. Hopefully I am recovered.  Enjoyed talking to Ben.  7:48AP

AM:  Got some really good sleep last night and enjoyed an easy small Draper loop run.  Legs feel really fresh.  Body feels 100% and Mind is ready to race.  Little IT band issue today.  Been Golfing a lot and don't know if that is why?  7:35AP

AM:  One last little run.  Quick and easy around my house.  Picked up the last mile to MP.  My legs are ready.  Same IT band issue.  No clue where this is coming from.  Groin feels ok.  I will tape both.  7:45AP  Ready to race!  makeithappen 3rd marathon coming up UVM!

UVM

Had the opportunity to have Ben V. and Jon H. come down from Ogden and stay at my place Friday Night.  Always a blast with these guys.  Good men.  We were able to game plan and then get some sleep.

Got up around 3am and got ready.  I had taped my left groin and hip up the night before but could still feel the IT band.  Really weird that this just came on a few days ago.  I have never really had IT band problems until this inccident.  Hopefully it is nothing...right? Jon drove us down and we hopped on a nice bus(the last bus) and headed out to Wallsberg.  We got off the bus and headed straight for the Portajohn's.  The ride up was quite nice.  After a 3rd bathroom visit this morning, I felt ready to go.  Saw a lot of familiar faces before and during the starting line.  Nate Krah introduced Pete Hendrickson, a friend of his, to me and said I should run with him.  2:55 goal.  I thought that was a good idea.  Pete was on his 4th marathon and so I looked forward to working with him and running a fun race.  I wished a lot of guys/gals good luck before the start and then it was go time.  Temp was really nice but we did have a head wind.  The head wind would not be a fun one during a pivotal point on the course. 

Pete and I set out and immediately people were off.  6:20 pace the first 1/4 mile and I told him hey, lets slow down.  We did and settled in nicely.  I felt really welll.  First 2 miles were 6:41 and 6:43.  Pete and I both felt very comfortable.  Looking back I would not have changed this.  The first 7 miles flew by.  I felt really good going into the turn out of Wallsberg.

Our splits going up the 3 humps were 7:02 to 7:20.  Now during this strecth I could feel my left leg acting up.  I was really concerned that my tape job was not going to do the trick but mentally I stayed focused and worked through the pain and tightness.  There were times it went away and then times it was really bad.  There was nothing I could do thought to subside the pain at this point.  I was just going to have to work through it.  I felt like I had enough strength and mental toughness to accomplish a sub 3 goal.  I mean why not? 

The concrete beat me up pretty fast.  When we reached the half way point, I saw my girlfriend Angela and that was a pleasant surprise to see her.  I did not think I would see her this early on the course.  Nice surprise.  1:30:17 at the half.  A little slow but definitely felt great going through the half.  So much that mile 14 felt aswesome.  Pete and I had worked very well together and 'the feel' felt great. 

Amazing what can happened in the blink of a 1/4 mile during a marathon.  I hit mile 15 in 7:20 I think.  When I saw my watch, I paniced a little and told Pete, "hey, I am falling off.  you go."  He proceeded to go.  For some reason at this point, the pain was very intense in my left leg.  I could understand why my IT band was all of sudden hurting this bad.  I decided to relax.  Then Mile 16 going up the hill.  All of a sudden, we are now hitting 30 mph winds.  I could not get my left leg to relax.  The winds made it impossible to even do just this.  I knew I was in trouble.  My body was failing me and there was nothing I could do about it.  I thought about four times from miles 16-23 that I should drop out.  I was really worrried that I was going to further injure myself and that it was going to be really bad if I continued with how tight I felt.  I have never expereinced a pain like this before during a race.  I saw Angela at 17, and now 19 and 21.  At 21, I needed a gatorade.  I told her to go get me one.  The last two aid stations, the volunteers dropped the cups when I went to grab or I just could not get it right.  Frustrating.  I saw Angela at mile 23.  I grabbed the gatorade and drank about 5 sips.  It felt like a 20 lb weight.  About 100 feet from putting the bottle down, my left calf completely seized up.  I yelled very loudly and a guy that came up on me who eventually I passed again was worried I just lost my leg.  He asked if I was ok?  I was shocked at the pain.  It felt like someone shot me or bit me.  I grabbed my calf flor like 2-3 seconds and then said, "lets go you freaking $%#&^ yeah I swore.  I was pissed.  I knew my race was done at this point.  My left leg was bad.  I almost just dropped off the side of the road but told myself, "Look  you have 3 more miles. This is a joke.  Finish the freaking race."  I limped all the way to the finish and willed myself to that line.  I crossed with disgust because my training was there to go sub 3, but it just was not my day. 

I thourghly enjoyed the experience.  Another knowledege boost.  I really enjoyed seeing everyone at the finish.  Great course,  class act race director with Hyrum.  And the competition was awesome.  I will run another marathon and look forward to more training. 

Splits:  6:41, 6:43, 6:49, 6:51, 6:49, 6:43, 6:42, 7:03, 7:20, 6:49, 6:48, 7:02, 6:49, 1:30:17 1st half.

6:34, 6:58, 7:29, 7:48(wheels are falling off), 7:15, 6:58(maybe I can comback strong), 7:08, 7:15, 7:15(I am done), 7:37(yep, I am really done.), 8:18(my left calf seizes, now I am limping to the finish), 7:42, 7:30, 1:44 .2

Thanks for all who cheered me on and high fived me.  Love the running community.  Great way to start the morning.

AM:  Easy run aroun small Draper Loop.  Felt horrible.  Eating like crap.  Excited to get my boys.  no watch...

AM:  Easy run through downtown Philly from Penn's Landing.  Hot and Humid.  Lucky to get a run in with Hurricane Arthur.  Been a crazy few days with the weather.  Felt dehydrated and can tell my fitness is just gone.  Look forward to getting back at it again soon. 
 

AM:  Easy small Draper Loop.  I have lost a lot of fitness the past two months.  Crazy how fast time has flown by.  I am enjoying my boys a ton.  They have grown a ton.  Running takes a back seat to these guys but I am going to try and get back on the wagon now and start trainging for SGM.  Look forward to it.  This morning was gorgeous.  8:15 AP

AM:  Draper Small Reverse Lefty Loop.  Easy miles.  8:10AP

Swamped at work and Single Dad Life... no run...

AM:  Easy Progressive 7:45AP

AM:  Easy miles progressive again.  7:58 AP

AM:  Easy Miles.  Angela took the boys over to the new whole foods in Sandy and I ran a small loop to meet up with them and have breakfast with them.  Good times.  MIH 8:05AP

AM:  Doing everything I can to get a workout in right now.  Don't know how single mom's or dad's get anything done.  Was able to squeeze in an easy run.  no watch.  Lots of wind today.  75 days til SGM...this training cycle will be interesting.  MIH

AM:  Easy miles.  Felt cooler this morning.  7:55AP

AM:  Hot and Tired this morning.  Just easy miles.  8:15AP

AM:  easy miles from 300 East up South Temple along the course til The Stadium. Turned around to run with some of the 10k runners. Really fun atmosphere at Des News. I'm pretty sure the heat spoiled a lot of plans and race performances. Had a blast spectating. My boys got to see and meet some running peeps. We had fun this morning. 86 degrees at 5:30 this morning during the run??'!! Crazy heat this summer. Congrats to Fritz, Allie and Bret on their W's today.  Good chat with Josh E. And Hille today along with Bret And Jason from the Ogden Crew.  I saw Amber, Kassi, Walter, Rob, James and others today as well. Good time. #str8cash #MIH

AM:  Quick run around small Draper Loop before heading out to Texas.  Easy Miles.

AM:  Another quick easy miles run around the University of New Mexico campus.  Ran by The Pit.  New Mexico is pretty depressing.  Some cool things though.  Just would not want to live here.  I didn't know where I was going and had to run the last mile along I-25 in the sand.  It was like running on the beach with millions of cars. 7:50AP

Day off.  Finally made it to my parents home in Texas.  Crazy drive.  

AM:  Easy miles again.  Ran over to my parents house and ran with my Dad and Justin(brother-in-law) and then back to my sister's house where I am staying.  Very nice morning.  Only 80 degrees and 99% humidity this morning at 7am.  Not too bad.  Big Daddy 5K tomorrow. 7:50AP

AM:  Family Reunion in Texas this week.  We do this every 3 years and it's a fun time.  "Big Daddy" is a nickname my bro-in-law gave my Dad a long time ago.  He is 5'5" so the pun is intended but it is typically a good time.  Some good talent in the family as far as runners go.  Always fun to do this fun run.  I treated it as a MP workout.  Need to get back to work and consistent running now that SGM is going to be here very soon.  I enjoyed the 2 month break a little too much but enjoyed a comfortable run this morning.  6:38, 6:33, 6:30 splits.  Just started off the same pace and kept it there the entire time.  It felt good to get in a tempo run today.  Warmed up a little and ran the course again for the cool down.  

81 degrees and 89% humidity this morning.  Always a joy...

The highlight was watching my boys run the 1/2 mile kids run.  Out and Back 1/2 mile.  It is just the grandchildren running it.  11 now.  Ethan was nice enough to just kind of jog the course with the kids.  He and his brother are the oldest grandchildren with Landon not wanting to run it.  So Solomon ran well and decided to push hard and out kick his cousinn Mckenzie to win the race.  Simon and I ran together and he did great for a 4 year old.  He never stopped the entire time and beat me at the end.  He made sure to tell me he did too.  Good times.  #MIH

AM:  Morning run through Philly Downtown.  Always fun to run through this city.  Might have to do a race here... 8:10 AP

AM:  Easy Miles through Central Park...
 

AM:  Easy Miles through Central Park again.  7:55AP

AM:  Easy Miles through Central Park.  7:48AP

Easy Miles through Central Park again.  Love running here.  no watch

AM:  Birthday run through Central Park again.  Enjoyed my stay in NYC again.  Always fun.  7:58AP

AM:  Easy miles in the rain from my house along the Small Draper Loop.

PM:  Easy miles from my house on the small Draper Loop.  No watch.

AM:  Easy miles along the Small Draper Loop from my house.  no watch...Beautiful Morning. 

AM:  Easy miles along South Temple before work meetings this morning. no watch...

AM:  Easy miles on Small Draper Loop from my house.  Beautiful morning again.  no watch...

AM:  easy miles again from my house small Draper Loop.  Beautiful mornings all week.  no watch...

Day off. Had the worse headache and dizziness. Didn't eat til night time. 

AM:  easy like Sunday morning. Draper Medium Loop. No watch. Beautiful overcast. Love the outdoors. 

AM:  Easy miles along the Draper Medium Loop.  no watch...

AM:  Easy miles along Draper Medium Loop.  Another Beautiful morning.  No watch...

AM:  easy miles around DML again. Legs were tired today. To be expected. Another beautiful morning. No watch...

AM: easy miles from my house along the DML. The temp was perfect today. Almost wanted to do a marathon today :) no watch. 

Day Off. Worked a ton. 

PM:  nice afternoon stroll along the Draper Lefty Loop. No watch again and just kept it easy. Enjoyed the miles this week. Excited to train again for 2015. MIH

Planned Day off again. Enjoyed some walking. My hammy' felt a little tight today as to be expected with the jump in mileage but overall feel good. Look forward to hitting about 50 miles this week. 

AM:  Draper Medium Loop. Easy miles on another beautiful morning today. Great temps. Hamstrings a little tired. Decent solo effort again. No watch. 

AM:  Easy miles on the Big Draper Loop.  Solo effort again.  The mornings have been unreal for fall weather the past two weeks.  No watch...

PM:  easy miles SDL. Garbage of a run but got it done. No watch. 

Day of nonstop work. Had no time to run. 

PM: wanted to do a medium long run 12-15 miles but I was too tired. Did what I could. Felt good the entire time mentally. Legs were just tired. 7:40AP. 

Afternoon:  easy stroll on the SDL. Felt tired. Also just a crazy week at work. Happy to be dropping weight. Whatever it is. No watch. 

AM:  early lunch run while comcast setup my new office in Draper for everything IT. Excited for the biz to keep growing. Decent easy run today solo effort again. 7:52AP

AM:  easy miles from my house along the BDL. Solo effort. Gorgeous morning and perfect temp. Felt decent. No watch. 

PM:  Tinneman workout this evening on the BDL.  Started a good wu and then ran round 4.5 to 5 miles at MP Effort.  Really the first time I have tried to do any workout since July.  Felt good.  Did a little over 3 miles easy.  Good run.  7:28AP

PM:  Lunch run around SDL.  Very easy to start out the first few miles.  Legs felt stiff from last night.  Some pickups at the end.  8:08AP.

PM:  Easy run on SDL.  picked it up at the end for the last .5 no watch...

PM: afternoon run after some office work. My house along Porter Rockwell Trail to 106th south and back into the Draper Medium Loop to finish up.  Kept it very easy the whole time. 7:58 AP

AM:  Matt's house along the Turkey Point Loop with Trevor, Reed and Matt. Easy miles. Nice morning. Decent run. No watch...

AM:  Scott's house with Tony, Matt and Reed.  We warmed up to the usual mile 4 mark and then a quick secret bathroom and stretch.  The goal was to do 3-5 miles MP tempo.  I did probably low 6's to 6:30's for about 4.25 miles and then last 2 miles at about 8:30-9 AP.  I felt pretty tired during the wu so I thought it would be a rough tempo.  The tempo felt fine.  Very controlled pace.  Nothing fancy.  Just accomplised some quicker turnover.  Matt, Reed and Tony all hologrammed by me during the first mile.  They looked awesome as usual.  It was 64 degrees this morning which was a little warm but overall another great fall morning.  Feels good to be training again.  MIH 
 

AM:  JRT with Matt, Jeff and Trevor.  Always a fun and great conversation with the crew every morning.  Legs felt good the further we got into the run.  Feel like my consistency will get me in better shape faster.  No watch...

Yesterday Temp - 64 degrees

Today Temp - 42 degrees

Love Utah Weather! :)

AM:  Matt's house with MIke, Reed and Matt. Easy miles along Murdock. Right hip tighten up around 8 miles. Hope nothing is wrong. No watch. 

Day Off. Was planning on doing a workout but my hip and back got really tight all day Thursday. Crazy busy day traveling to Boise office too didn't allow for a pm run. 

PM:  afternoon run. Did a lot of stretching the past few days. My hip is definitely impinged again but I know what to do to get it straight so I'll continue the PT to able to run through this. Took it really easy today from my Hotel here in Boise on Vista. Couple of miles to the GreenBelt where I did a big loop around it. Also went through Ann Morrison Park where I ran the BSU Cross Country Invite a few times. I really loved that meet. Fastest 5 miler on grass was at this meet. It's an easy fun course though. Such a beautiful fall day running through the leaves on the trail which is like a mix of ogden parkway and Provo River Trail. I felt crappy through 6 miles and then my hip tightened at mile 8 again. I finally felt good otherwise around mile 8 with everything else body wise. Glad to get these miles in though on the biz trip. 7:55AP 

PM:  Quick fartlek before dinner.  Did about 10 pickups throughout the run.  Nothing fancy but legs felt great other then both achilles were extremely tight.  Hip is still tight and causing some siatica but I am stretching through it.  no watch...

Lunch:  quick 5.1 miles before heading to San Antiono for work meetings. Hip, right hamstring and both Achilles still sore and tight. No co clue what the deal is. Right abdominal wall right also. Just going to take it is easy the next few days and not press. Might take a few days off. 

PM PM: late night 3.3 miles around Quarry Market Mall in San Antonio by my hotel. I did a little progressive. Legs felt great. Excited to just keep training. 

Hip and right leg really tight. Frustrating. Just going to stretch and take a few days off. See how I do from here. 

AM:  was not planning on doing anything fast today. Just wanted to treat this as a long run for me. I did a few miles warmup part of it with Matt. I did a bunch of foam rolling and PT strecthing last night. My body felt really good but I just need to log some miles. I got into the runners series's for SGM a few weeks ago and the goal was to finish this run as one of two races to get in the SGM automatically. Not that many people running today because of Halloween.  Did get to see some running friends that I hadn't seen in awhile  good to see Walter and Jen.  Strong performances by guys/gals in the 30mph headwinds  wind the entire run.  Didn't really bother me because I wasn't running fast  I was happy to get a few more miles in as a cd to get a little over 17 today.  

AM:  Easy Miles...

PM:  Easy Miles...

PM:  Easy miles...

Lunch:  Easy Miles...

Lunch:  Easy Miles...

AM:  Easy Miles...

Easy Miles...

AM: easy miles...

Lunch:  Easy miles...