Relentless

AM - 10 Middleton w/ James and Bill who joined us for most of the run. Then Telegraph Loop to finish off the 10. Another run under 8:00; maybe the legs are on their way back. (Cumulus silver 502.9)

afternoon - 6x300.  Went over to Dixie College since PVHS track is no longer.  Warmed up 4 by going out by the Temple and then the last 2ish of the SGM course.  Then got into the workout.  1-57 actually ran meters longer because the track is marked weird, but then I figured it out. 2-54, 3-6 all 55.  Ran 1:45 jog 300m between.  Felt very solid; like I could do them all day at that pace, but I really couldn't do them any faster.  Finished with a .5 cool.  Probably should have done more, but I had already gone over my planned mileage (16) for the day.  I was pleased with the workout and felt like I should be doing more repeats and more mileage - I guess that is a good thing.  (Stratus 455.35)

AM - 11.05 Green Springs w/ James. XC practice started so I ran with the 3 mile group and then home. A little sore in the hips from yesterday I would imagine. (Landreth 212.25)

afternoon - 5 Washington Parkway. The heat hasn't killed me yet. (Cumulus red 553.5)

Pool Running - 15 minutes.  I took my heart rate just as I finished to see where it was from the workout.  It was at 130/minute, so I guess it gets it up there a bit. 

AM - 8.15 Dogpound w/ James and then up by Rich's to hit this morning's goal mileage. Didn't feel that great today. Some days feel stronger than others. (Stratus red 370)

afternoon - 6x1/2miles (8.65).  And then, some afternoons are better than mornings!  Ran out to King's Row to run my 1/2's.  Thought I had waited out the storm front and wind, but it just got worse, much worse as I went out there.  The wind was ripping and throwing sand all over me (into me, more like it).  With the help of a friendly cross-wind, I knew I had the chance of a strong workout. 1-2:24, felt good, was on pace for 2:20 for over .30 but it scared me thinking of doing six so I let myself back off. 2-2:20, thought I should try for that 2:20 and hit it. 3-2:13 Felt really good, the rest was a full 1/2 back to my start since the wind was blowing and throwing off any plan to only do the 2:30 recovery planned, but it was what needed to be done in the conditions. 4-2:11, probably the best one.  I felt great; faster than I have felt in a LONG time. 5-2:13 Again felt solid. 6-2:09 don't know how many times these old legs have a sub 2:10 left in them, so I went for it and did it!  It was much nicer doing these 1/2's on a road than on a track.  The wind did help some, but more often than not, it was blowing almost straight across, I just had a good workout today with good leg turn-over and drive.  (Cumulus blue 242.15)

AM - 8.55 Washington Loop w/ James and then Sandberg's Pond. Pretty uneventful. A bit hard on the joints (hips/knees) this morning. (Landreth 220.8)

Pool Running - 15 mins.

evening - 8.5 Club run on Chuckwalla Trail.  I was very, very slow.  Legs were pretty much just spent.  (Cumulus silver 511.4)

AM - 14.6 Parkway w/ James then a couple more around Washington before practice and then up into upper Green Springs. I am pretty well spent. Although for a short while around miles 7-10 I actually felt pretty good. Hopefully I feel a little better tomorrow so I can have a short at a PR. (Stratus red 384.6)

afternoon - 5.7 went out to Sienna Hills Park and ran two miles barefoot. Felt good. Hard to believe that just two days ago it was snowing on the mountain and I could see my breath in the morning. It is warming back up toward normal. (Cumulus red 557.2)

morning - Well I had good intentions with this race, but shut it down pretty quick.  Started with a warmup of the loop the course (10K did the loop twice) - noticed that the course was measuring long.  My plan for the race was run hard from the gun and hold whatever I could.  I also decided to run with just my watch, not the garmin; I'm not sure why, I just though it might help me focus on racing instead of all the pacing...  First mile was 5:04, a little quick, but not really if that's where I am going to be eventually, and I wasn't working that hard really.  Stayed about the same distance behind the 5K leader throughout the first half of the race.  Then coming close to the turnaround, I just shut it down.  I didn't feel as quick as I knew I needed to be to get a good time, the race had no mileage markers for the 10K (besides mile 1) so I couldn't even get splits, and there was no racing going on to make me drive.  So I just figured to keep it steady and win, but live to run hard next week at Summer Games, which is what I am going for anyway.  Ran James in, he ran well and got 4th, then cooled down with a few of the guys.  Nothing to thrilling.  (Stratus 459.8) (Ohana 48.95)

Hit goals pretty good for the week.  Great 1/2's and right on with the mileage.  Didn't hit the water as much as I wanted and missed a couple core workouts. 

Goals for next week:  Be fresh and determined for Summer Games and let that lead me right into WBR.  Mileage should be around high 80's this week.

AM - 10.15 Fields run w/ James and then 5x100 barefoot grass striders and around back home. Okay run, not too quick, hips were hurting a little. I think I need to start gack hitting some squats to strengthen through the legs and hip (I'll wait until after WBR). (Landreth 230.15)

afternoon - 6x200's (7.05). Warm Springs and then to Wash. Elem. to run on the little 200 track. Measured it a couple times to get the right marks (it is just a little short - with very tight turns). 1 and 6 were 31's. 2-5 were 32's. Felt good and quick; breathing hard and moving legs quick. Ran 2:00 jog between. Then jogged 1 1/2 home as cool down. (Cumulus blue 249.2)

Pool Running - 10 min.  

AM - 12.55 Middleton w/ James and then Parkway w/ XC. Picked up the pace pretty good for about 1 1/2 miles and then no carb drink or anything trying to deplete for the day to cram for the next two days. I really want to run fast at USG. (Stratus red 397.15)

afternoon - 6.55 Highland.  The heat is on!  Tried to run pretty hard down Highland and the ridge for 1 3/4 miles, but wasn't quite a smooth or quick as the 1 1/2 this morning.  (cumulus red 563.75)

Pool Running - 10 min.

AM - 10.1 Dogpound w/ James and then just weaved around Washington. I usually prefer if people say I run - not jog. But today would have a hard time even being called the latter. (Stratus 469.9)

afternoon - 6 Grapevine out and back.  Pretty heinous situation again.  Just tired and unenthusiastic.  My neck is also kinked and giving me a bit of a struggle. (Cumulus silver 517.4) 

AM - 8 Parkway w/ James and then around Washington for the 8. Woke up feeling much better. Wasn't nearly as tired, neck/back felt much improved, and I wanted to run. All that plus the 50 degree weather made for a much better run than yesterday. (Landreth 238.15)

evening - 3 Lower Grapevine.  Just a chill little run.  Got a blood blister right on the ball of my foot sometime today and it was giving me some problems.  So I drained it and although it still has a little pain, it is feeling like it shouldn't be a problem tomorrow.  (Cumulus silver-3

morning - Got up to Cedar and warmed up with just over two miles and caught the bus up to the start. Goals going into the race - I really thought I had a shot at breaking 30 on this race. I knew it would be very tough, but it just felt like it was there. Lined up with Hayden and kind of told him the plan. We took off and right off the bat, I could just tell it wasn't there. When I finished getting schooled by a high schooler I spent a lot of time trying to figure out what the deal was. I went off pouting and didn't watch my bro and bros finish (sorry guys) then went for a run trying to find the Razorback trail up by the golf course - my favorite run when I was up at SUU, found the bottom part of it, but decided I had better get back to the awards and stuff and showed up just in time (4.05 cooldown). During the run I started to feel a little better about it, but still some frustrations. I would be lying if I said that it didn't bug me that Hayden schooled me, but its not only that. Hayden is a stud and ran awesome today - and really he just stuck to the plan way better than I did; some days other runners are just better than you. What I was having a harder time with is that I just don't have any guts - really it was pathetic. I let the exact same thing happen to me last year; Joe pulled away from me at the exact same spot as Hayden did this year. Of course, I am also bothered about not running anywhere close to my goal. I guess you can say get over it, but I think it will be on my mind for a few days at least. I told Hayden that he should be replacing me on the WBR and I really feel that way. Here's the run down. Last year's split in parenthesis.

1-4:46 (4:43) started pretty solid, wanted 4:40, but I was too chill.

2-4:50 (4:49) wanted another 4:40, but it wasn't there.

3-5:03 (4:56) I didn't want anything over 5:00 especially on only the 3rd. blah. Hayden gapped me a little and I just could work back to where I needed to be. Why didn't I just close the gap back up?

4-5:06 (5:07) Wanted 4:50, I new sub 30 was long gone by now, but trying to be positive and thinking I was still near last year's time if I ran a better final two.

5-5:15 (5:30) A glimmer of hope, I new I had gone 5:30 last year. This is where I was supposed to gain huge time, gained a little.

6-5:19 (5:25) Again I was supposed to chunk off 20+ seconds here and only got a couple. I really didn't even go after Hayden like I should have. I was content in 2nd. I used to never be this way.

.2-:59, 5:08 pace (:28, 4:10 pace(?)/ but last year the race was just .13 instead of the full .2; start was moved a little this year) Last year I dug like a mad man to get 31:00, this year I just repeatedly swore under my breathe and cruised in.

It is funny how the two races produced such similar results with such different reactions. Last year I was flying SO high after the race; I couldn't contain how excited I was. This year I was completely negative. It is going away some though - the run after, thinking, and writing about it is helping me feel a little better. Congrats to everyone on great races: Hayden especially, PV runners good job, Bull you are really flying right now. Good job James, Dustin, and Ryan and everyone else. (Cumulus silver 526.25) (Ohana 55.9)

afternoon - 8.35 Sand Hill Trail.  Took it real easy and just enjoyed being out in the desert.  Stopped and enjoyed the views multiple times.  An enjoyable and relaxing run.  (Stratus 478.25)

morning - from Leeds down, up Highland and across the upper section of Parkway with Bill and Clyde.  A nice run.  Pace was a solid 7:10 for not pushing it at all, which was good because I really didn't have it in me - just finishing off the week.  (Cumulus blue 265.2)

Did pretty good for the week.  Mileage was just a little high.  Race wasn't perfect, but not much in life is; you just learn from it and move on.

Goals for next week:  Cut the mileage back again so I can be fresher for WBR and not be weak link on the team!  Have fun up there! 

AM - 16 Green Springs and around Scenic and then Middleton w/ James. Not really a bad run at all. Legs were just a little sore on the quads, but worked out okay. Temps are a bit warmer in the morning now than the last few weeks.

Pool Running - 10 min. Tried something a little different; most literature (and people) to make this more effective, try doing a fartlek style workout with a certain amount of time hard/easy. So today I went 1 minute easy/hard.

PM - 8.4 Club run at DC. Went around the trails and hit a 2 mile tempo section on the way back. Put them in at 5:17 and 5:35. Not too bad, tried to stay back a little when the group took off, so I was mostly working on my own. And the legs started to lose it for most of it, especially the 2nd mile, but just tried to keep it somewhat together. A good fun workout. (Stratus red 405.65)

AM - 11.35 Green Springs w/ James and the 3 at XC practice. I was pretty well spent this morning with the short turn-around between runs last night and this morning, the bigger mileage yesterday, the tempo last night, and getting up earlier with a sick little girl. So I struggled through the run with James and then stayed in the back of the pack at practice. (Stratus 489.6)

Pool Running - 10 min 1on/1off

afternoon - 5.5 Treadmill time has begun (sad day).  Started off very easy for the first mile and a half.  Then just let it roll at 7:30.  Going to have to get used to it again - treadmilling.  Was planning on 5, but was in the middle of watching the world record women's 5000, so I just kept going as she did it.  (Cumulus red 569.25) 

AM - 9.05 lower Grapevine down Highland w/ James and then a couple in Dogtown. Knee pain I had yesterday showed up a little today as well. (Landreth 247.2)

afternoon - 5.6 TM. Again started off very easy, but then got into the 7:30 easy pace a bit quicker. Struggled through 3 miles mentally and then the women's 3000 Steeple, men's and women's 800, and men's mile came on the track meet I was watching and things went smoother and again I went just a tad farther than planned. (Stratus 495.2)

AM - 8.25 Fields w/ James. Temps just a tad cooler this morning - perfect! Got a new pair of Asics Stratus 2.1 (black and yellow - girls thought they looked like bees, so that's their name) and Asics Cumulus 10 (white) yesterday from the St. George Running Center. Wore the Stratus this morning. It has been a while since I've had new shoes - they felt great. Then go to help take care of 2 sickos now - and get ready to go to WBR. (Stratus Bee - 8.25)

evening - 5 in Orem w/ WBR crew.  Felt horrid.  Subway and the flu throughout the family made this a very difficult jog.  I really hope things calm down for WBR.  (Stratus 500.2) 

morning - 4 in Orem w/ WBR crew.  Warm up for the day.  Didn't sleep well at all.  All insides having issues still.  Now off to Logan.  (Stratus 504.2)

PM - WBR LEG 8 (my first): 1.3 Warm up.  Felt ready to go and see if we could chip away at the lead a little.  This was my shortest leg, so I wanted to run it well, but at the same time save some for the next two longer/more difficult legs. (Stratus 505.5) 

3.36 Leg (19:05 - 5:41 ave.)  1-5:20 Went out pretty quick. An easy mile and I felt a little antsy as well. 2-5:33 Slowed a little, probably more than I should have, but it was a long gradual slope through the end of the leg.  3-5:59 Got kind of tired in here.  I was a little more worried about the footing on a very pothole filled road than running as fast as I should have been. .36-6:06 pace.  Just kind of cruised it on in. 

.8 cool down (Ohana 60.06)

total warm and cool for these two legs was only 1.25 miles. Way too little. But I wasn't really into it as much as I should have been - and then I really didn't cool down at all.

early AM - (Leg 20 - 2nd - 5:28 pace) Started my 2nd leg at 2:11 AM. It was a 7.07 mile run; with about 5 with a nice steady downhill section and 2 with a gradual up to it. Never really felt like I was racing in this section (should/could) have gone quicker; however, it was my funnest section. This is where I recorded 44 kills! Basically I just had a steady stream of people to go get the whole run. But once I reached 32 I thought I was done. Then coming across the overpass I caught a grouping of 6 people and pulled up to 38. I was thinking how cool it would be to get 40, but I saw no one in sight and I knew the end was coming soon. Then, as I rounded a corner about .5 out from the end of my leg, I saw another large grouping of people. At first I didn't think I could get them, but as I started to accelerate a little, I just started eating up ground on them (I am sure they were hitting some amazing pace!). With just about .1-.05 left in the leg, I zoomed by them all, eating up six more. I yelled at Adam, as he didn't know I was coming in and then let out a "44!" Like I said, I really didn't run that fast, but it was fun to catch that many people. 1-5:20 another 5:20 first mile, but this time I was just easing into it. 2-5:14 I start to let the downhill take me a little. 3-5:13 still just moving along. 4-5:29 a little more of a flat section. I only looked at my watch on the mile splits on this leg and mostly just tried to use it as a solid practice for downhill - with chest up and a good lean out of the bucket. 5-5:22 Tried to keep it decent on the last section of down and flat. 6-5:48 Started gradual uphill through town. 7-5:45 The goal to hit 40 kept me on pace through this uphill section. .07-Just finishing it out. Forgot to turn off my watch, so it ran for a few as I talked so my time was off a little.

morning - (Leg 32 - 3rd -6:06 pace) 3rd leg started at 8:11. This was a more difficult leg, but not killer. A flat mile and then about 5 weaving climbing miles to the base of the big climbs. Throughout the run, I was thinking that it was rather cruel to end a relay on a leg like this for an old man; but I really didn't want to complain, knowing what Seth and Adam had coming up. Didn't warm up hardly at all, just figured I would do it on the run. I wasn't out to break anything (records or me). 1-5:58 too slow, but I was stiff. 2-5:58 Had passed four people and it looked like that might be it for the run, so I was just kind of going. 3-6:07 I had kind of resigned myself to the idea that I would just hit 6:00's through the rest. Did end up catch a few more throughout the run though. 4-6:11 I am almost done with this junk! 5-6:10 1 more mile! 6-6:11 I actually worked this one pretty hard to catch my 10th person. WBR Finished! I don't know if I will ever do a really again (or at least for a long time). They really beat me up, and I have a hard time coming back to back to back. They are for the young. Happy to see my boys team get 10th overall and my mixed team pull off a solid run and get top 150. Great job guys and gals!

(Stratus 506.8) (Ohana 73.13)

AM - 18 Green Springs then Middleton w/ James where we bumped into Clyde and then finished off 3 w/ Clyde on the Parkway and over at Maverick. Run wasn't quick, but it wasn't the worst thing ever. A little fatigue started to set in by the last 5ish and I kind of wanted to be done. But now I am happy that I finished it up. (Cumulus white 18)

Pool Running - 15 min (1on/1off)

PM - 8.75 Club run from DC to Webb Hill to measure hill workouts.  Clyde, Logan, and I were all pretty spent, so it was nice to just keep it real chill and enjoy a few bugs.  (Stratus red 414.5) 

AM - 12.15 Green Springs w/ James and then XC up to Tortoise Fence. Not so fast, still recovering. (Stratus Bee 20.4)

afternoon - 6x400's (6.65). Very Hot! Because of the heat and still not having a lot of juice, I wondered if I should do these. But I figured if I kept cool about the times, I should try them out. Jogged over to Pine Valley Townhomes road and dropped off my waters (1 at the top where 1,3,5 would start and 1 at the bottom where 2,4,6 started). Then I went up the Parkway and drenched my singlet - it felt great - and went back around to do the repeats. Kept a level head about the times and just tried to keep solid form and good turnover. 1-1:18, 2-4-1:19, 5-1:17, 6-1:19. Then just smiled that I had made it through the heat and jogged on home. (Cumulus silver 532.9)

AM - 10.15 Fields w/ James and then around Washington just a little to hit the 10. Pretty sleepy this morning, but everything is feeling pretty good. Today's runs can be as slow as I feel so that is nice. (Cumulus white 28.15)

afternoon - 6.7 Highland lower Grapevine. Beat the heat! It was only 99 when I finished up. Kept it very easy and relaxed with water stops. (Cumulus blue 287.9)

Pool Running - 20 min (1off/1on) I am getting pretty decent at this, especially the hard sections; and can really feel it working me.  Is it helping?  I imagine it would have to a little, and it is fun so... 

AM - 11.10 Highland Lower Grapevine w/ James and then XC went out the same way, I just went 3 with the middle group. (Landreth 258.3)

Pool Running - 20 mins (1off/1on)

PM - 10.2 Club Run.  Nice to keep it fairly easy.  Hopefully I start to feel a little quicker here next week.  (Stratus red 424.7)

AM - 8.1 Around Washington easy and then XC practice Parkway with Ryan and Ashley.  Pretty glad today is a bit less than the rest of the week.  (Cumulus white 36.25)

afternoon - 6 Treadmill.  Pretty crappy.  Had a 1200 workout planned, but just as I finished up swimming today, my left hip really locked up and was giving me some problems.  Add to that, I had to run on the TM today.  Starting out, I wasn't even sure if I was going to be able to go at all.  8:34 pace was giving me major problems, so I took it down to 10:00 pace and the hip felt pain free.  So I worked it up slowly and then stretched good.  Then I decided I should try the 5:00 pace for the 1200's and immediately the pain shot back and I backed it right off.  Went back to the 10:00 pace and let it just ease and finished with 3 miles at 7:30 pace.  Not very happy about it.  (Cumulus red 575.25) 

AM- 20 Utah Hill - 10 up and 10 down.  Ran with Logan, Bill, Marcie J., and Hayden.  What a great workout.  Climb over 2300 feet from 2400 to over 4700 feet in the first 10 and then finish with a strong 10 to the bottom.  Overall ave. was 6:57 with the important part being the last 8 that were all right in the 5:30 range, some just below, the last couple just above.  I had to really work to keep on it.  Watched Logan really stick his last section and pull away from me, but it kept me more focused as that is where I am aiming to be.  Great thing about this run is that after doing it, I know I am a better runner because of it!  (Stratus Bee 40.4)

Week was a little mixed.  Good recovery, but I allowed too many extra miles to sneak in (a couple here, a little longer there) and it added up to be some of the problem that led to a poor workout yesterday afternoon.  But today made me more positive.

Goals for next week: Stick closer to planned schedule.  Two weeks left of this quicker phase, so I need 400's and 1200's to round it out (so I won't really kill on the hills Monday).  Keep on three or four days of pool running.  And keep hitting core workouts each day (I think it is making some difference).

AM - 17 Factory Stores w/ James and then XC Green Spring 7 and through Cottonmill East to hit the 17.  Felt pretty solid.  Ready for a great week and had a lot of fun running w/ my Varsity boys.  (Cumulus white 53.25)

Pool Running - 20 min (1off/1on)

PM - 3xWebb Hill w/ Club (10).  Felt pretty solid heading over.  Took the first one w/o everyone else as they stretched and I ran maybe a little too conservative, but it helped me survive and get solid pushes on the next two.  Very happy about this workout.  1-8:01, 2-7:28, 3-7:31.  (Cumulus blue 297.9)