Relentless

AM - 10 Coral Canyon.  Ran a little on the tready before practice.  Met at Coral Canyon and ran their paved trails up and down and looped across Highland then I added a couple more to hit the 10 for the day.  A little tired in the legs, so I really didn't mind the easier pace.  But not feeling too bad overall.  (Barefoot '11 99.5)(Boston 657)

Hurricane River Trail Run 23:50

AM - 13.5.  Went over with Steve to this little trail race in Hurricane.  Hadn't planned on doing it until last night, so I wasn't too geared up - but figured it might be fun.  We got over there and ran the course and then a couple more miles to warm up.  Then signed up for the race.

Really didn't figure there would be too much competition; but you never know, so I tried to get myself ready for a hard race (besides it was just 4 miles, so I wanted to make myself push pretty hard).  The start was a little loop around the park (to gain the mileage that the trail didn't give us) and about .75 on road - some of that was dirt road.  At the start my mind wanted to go, but my legs didn't and I almost fell (it was like someone tripped me, but no one was around - it was no move in the legs - kind of weird).  Nobody went out too hard and I quickly established a lead.  Then we entered the Confluence Trail area and dropped off a big hill.  It was so steep and rocky that it was hard to run fast on.  The bottom of the trail, by the river, was neat and a cool place to run.  I had seen Steven in 2nd on one of the turns and just tried to keep in mind that he is running well and would push me if I backed off.  That kept me pretty solid.  And then up the big climb out of the river I felt pretty strong and moved up the thing pretty good.  At the 3rd mile I actually hit the water (all over my head and one quick drink) since it was pretty warm.  Then ran it on in at a decent pace.  We then finished up with a few more miles with Dustin.  Not a bad little race and a moderately challenging course with the temps, the trail, and the big climb out of the canyon.  (NB 101 143)

Week was pretty solid.  Mileage felt good.  Keep battling with the hip and seem to be not winning but at least holding on in a positive way.

Goals for next week: historically this is a pretty high mileage week for me as I hit a longer run Monday (and maybe a double) and then a good run on Saturday too.  So if the body is willing... it seems like the mind is.

Steven Abraham Lincoln Hooper Pope Memorial Fun Run   2:04:30

AM - 17.25 Goldstrike.  Up at the buttcrack and on the road to Enterprise.  The run is growing larger (which may be good or bad - I don't know.  I did, however, get to ride the Elite Van with just Scott and I, which was the last to leave and last to arrive, plus a private bathroom in the back seat of the van!).  But as usual Clyde and Steve and I had a good time out running on one of my favorite runs.  This is the best I have ever felt on this run, and the temps were nice, which made it very worthwhile.  Clyde and I average just over 7 min/mile even though we never really pushed it - I don't think we could have if we tried; I know my legs felt okay at 6-6:15, but anything quicker would have quickly zapped them.  But I did feel strong on the hills, better than I ever have on those killers (I guess I earned the pink polka-dot jersey today).  Then of course the dip in the stream was as cold and pleasant as always!  (NB 101 160.25)

morning - 11.25 Lower Grapevine/Parkway.  Didn't sleep well last night, so I slept in until practice.  Luckily it was a little overcast this morning, but more humid, since I needed to run more after practice.  Felt pretty tight - especially in the hamstrings - and a bit worn down this morning.  (Barefoot '11 100)(Landreth blue 642.4)

lap swim: 15 mins.  Hadn't swam in a few days, but felt pretty solid in the pool today.

afternoon - 7 Lower Grapevine.  After holding out for a possibility of a storm, it was clear nothing was going to happen.  So I headed out around 3:30, but it was pretty nice out (compared to what it could be).  Took the lower hill and then dropped into Coral Canyon and ran back up that hill too - trying to run the hills stronger than the rest of the run.  Left hip warmed up quickly and didn't give too much trouble, but left hammy was super tight.  (Stratus grey 809.85)

morning - 10.25 Green Springs.  Still really burned out (just physically tired).  Should have gotten up to run 400's this morning, but I was just spent and with my hammy acting up so much I was also a little hesitant.  So ran over to practice and we ran up into GS and then 8xbarefoot striders, followed by the run home including up around the 5th ward.  Hammy felt better than yesterday - a little more loose.  (Barefoot '11 101.5)(Oregon 33.5)

afternoon - 8.5 Dirt Mile 10x400's.  Ran the tready for a few before Al got home from school.  Hip felt decent as did the hammy.  Moved it up to 6:00 for 1 1/2 miles and it seemed a bit harder than it should - but I figured it was the heat in the basement, being on the tready, and a bit tired overall (skipped swimming today because I didn't feel like it and thought maybe it would help me feel a little more energetic).  Anyway, after 3.5 headed up to the dirt mile for some 400's.  The storms didn't pan out again, but it was a little less hot and there was some breeze to help cool me off.  None of the 400's were that great.  Just didn't have a lot in the legs and didn't want to push to much with the heat (should obviously do workouts in the morning), but ended up all around 1:20 (some lower) for 10 and felt like I could have just kept hitting that pace for many more.  (Ohana Racers 561.25) 

morning - 5.5 Grass.  Barefooting for a bit today at practice and then running around a bit at kids' club.  Tweaked my hammy that had been feeling a little better when I dragged my toe a bit and a pain shot right up through that left hamstring; it kind of loosened back up a bit, but I need to really be careful with it.  (Barefoot '11 106)(Five Fingers 461.1)

lap swim: 10 mins. 

evening - 10 Club.  Strong club run despite the heat.  Never amped the pace up majorily, but a solid run throughout led to a good average pace.  (Mana 24.75)

morning - 10 Fields.  Wimped out on an earlier morning run with Clyde, but hit a solid run at practice.  We did a 5 mile loop out in the Fields and I just doubled it.  Felt surprisingly good until just after 8; then I just wanted to be done.  Hammy - seeing a little bit of improvement.  (Barefoot '11 106.5)(Kinvara 426.15)

lap swim: 10 mins.

AM - 15 DC/Bloomington.  Ran part of the SG half course and then took it down to Bloomington and looped it and back.  Didn't ever push the pace, but it worked itself out to be pretty good considering as we just ran and chatted and tried to end the week on a good note.  (Boston 672)

lap swim: 20 mins.  Longest swim.  Felt way good; actually thought about going 30, but the girls came out and wanted to swim, so I joined them.  It is kind of like running in the way that you just get in a groove and go.

Solid week for mileage.  400's weren't great, but Thursday tempo was good.  Didn't like the hamstring struggles though.

Goals for next week: Walking the tightrope a little - so keep/get healthy.  Also need to get a lot of planning done for XC camp coming up.

AM - 13.75 Hell's Hole.  Started with 3 on the treadmill before practice.  Took the kids down into Hell's Hole for a longer run (for some of them), ending with 8xbarefoot striders.  (Barefoot '11 108)(Altra 182.25)

afternoon - 9 Lower Grapevine/CC.  Good run this afternoon.  Hip and hamstring felt pretty good (taking care with ice and Wintercrest) and warmed up quickly.  The weather was really nice out today so I added more - went down to the bottom of the Silver Mine Trail in Coral Canyon and back.  Pace was strong for an afternoon run.  Moderately overcast with a nice breeze from the northeast (but the rain clouds kept hanging to the north).  No swim today because Elin wouldn't take a 2nd nap clear until Ally got back from school and I was out on my run, and I got a lot of miles in today so I don't want to overdo it.  (Stratus black 842.7)

AM - 10.25 Dirt Mile.  Just under 3 on the tready and then practice to the dirt mile and 3 laps.  Added more on the way home.  Glad it was a single day; although I don't hurt, I am tired. (Barefoot '11 108.5)(Landreth black 1031.1)(NB 101 167.25)

lap swim: 10 mins.

weights

morning - 11.75 Middleton.  Good run with Ryan, Devin and Steven joining us.  Devin is running very well and should really be in the mix for a top 5 spot at State (hopefully 3!).  8xbarefoot striders.  (Barefoot '11 110)(Oregon 43.75)

lap swim: 15 mins.

afternoon - 7 Lower Grapevine/CC.  I think today may have been the end of our clouds for awhile.  I wasn't able to get out until later in the afternoon and they were mostly on there way out.  Didn't really hit the hills hard like I need too, but it felt like more of a go through the motion type of day.  (Triumph silver 583.8)

morning - 4 Grass.  Nice grass running, but nothing else.  I am just a little bothered by my hamstring and it worries me that it is still bugging (although there has been improvement).  So I am trying not to stress about only going so little this morning.  (Barefoot '11 114)

lap swim: 20 mins.

evening - 10 Club.  Another strong club run - 6:24 ave.  Warm, but held up pretty good.  Hip and hammy also held up pretty good.  (Rocket 34.75)

morning - 8.5 SGM finish.  Met at Vernon Worthen for practice.  Ran a bit barefoot and then up the course for 3.5 and back.  Kind of a wimpy total for today, but needed to plan out camp stuff and I decided not to throw in another run just to keep the leg stuff feeling decent.  (Barefoot '11 115.5)(Rocket 24)

weights

lap swim: 10 mins.

AM - Utah Hill.  Didn't really want to go 20 this morning, but Logan and Clyde were and so I just joined in.  Turned out okay.  Feel a bit beat up and tired at the end of the week, but it was actually nice to get a long run in and the temps were as great as you could ever wish for in mid-July.  (NB 101 187.5)

Week started strong (which may have contributed to my tiredness) and held up okay.  Good to get in the weight room again - at least as far as I think it helps my overall strength and my hips a little.

Goals for next week:  Want some decent mileage.  Don't want to go overboard on Thursday night so I can run decent up at Enterprise on Saturday.

morning - 12.5 Junction.  Over to practice and then out to the junction.  Good run for a Monday morning, but the heat was brutal; I had major cottonmouth.  (Altra 194.24)(Barefoot '11 120)

lap swim: 20 mins.  Felt easy cheesy - loved it.

afternoon - 9 Lower Grapevine/CC.  Thought I timed the clouds out pretty good, but then they stalled out and left me; so it was pretty hot.  Did the usual soaked shirt and hat deal and that kept me a little cooler.  Pushed the pace pretty decent (but no watch, like usual in the afternoon).  (Free 489.45)

AM - 14.5 Green Springs.  Elin was up early, so I took her about in the jogger this morning before practice.  Then we ran up Green Springs and finished off with 8xbarefoot striders.  A little tired on today's run - looking forward to an ice bath this afternoon.  (Barefoot '11 117.5)(Kinvara 439.15)

weights

lap swim: 10 mins.

AM - 12 Hell's Hole.  Ran a few before practice and then dropped down into Hell's Hole for some hill work.  Tyson and I ran 4x1 min and 3x30 sec.  He really rocked - it will take something special to beat him this year.  Added a bit more up the side canyon where were running hills to get our mileage and then back.  (Boston 683.5)(Barefoot '11 118)

lap swim: 10 mins.

afternoon - 9 Lower Grapevine/CC.  Planned on only hitting 6 as it was hot today (108 out the door, although the news said only 101?) and I had already hit a good hill workout today, but decided to drop off the Coral Canyon side of the hill.  Good thing I did since it led to my best find ever in a run.  The water tank at the top of Highland was shooting a ton of water out a release pipe.  So I soaked my shirt and hat in it and went on.  It felt great, good enough to drop all the way into the Silver Mine Trail to make the 9 miler.  On the way back the water was still running, so I sat in front of it and just got soaked - it was great!  (Triumph 754.75)

morning - 4 Grass.  Easy on the grass today and at kids' club.  Felt really good - nice to have a recovery run.  (Barefoot '11 122)

evening - 10 Club.  Took the loop a bit easier this week.  Felt pretty good.  (Oregon 51.75)

morning - 8.25 Webb Hill.  Met over in Bloomington Hills for practice.  Ran up the Fireside trail and then 2x Meat Grinders.  Didn't really nail the pace, but ran solid, to try and not kill the legs for tomorrow's race.  (Barefoot '11 122.5)(Stratus grey 817.35)

Didn't get weights in this afternoon with the team because I was working on getting the trailer set for camp next week.  Also no swim last two days - again, so I can have a good effort Saturday.

Enterprise 10K 33:21

Got up early and took the family (with Mom and Dad) up to Enterprise - Ally was also running.  But we didn't get up there as early as I wanted (and I spent the time we were up there in the bathroom - which actually got my stomach calmed down, luckily); so hardly any warm up - probably not even a mile.  It worried me since it usually takes a couple miles to get the hip warmed and a couple more to get the legs ready to fire.  I would have liked to run up to the start+ (4'ish miles), but it didn't work out.

1-5:16, The course was new this year (which actually ended up being very good - I really liked it).  It was out toward the res. and into town and then out to the highway junction and back into town - so kind of a out and back loop with no real net loss or gain of elevation, just very gradual down and up at 5500ft.  It took away the speed of the race (the old usual Utah downhill burner), but I really liked the fairness of the course.  Anyway... just settled in a step behind Glen Tucker (who was down visiting his family - good to see him again, it has been a long time) and Clyde.  After maybe a half Clyde stepped back a little and I told him that I might as well at least try and go with Glen - he is quick and has run many good races, so that would bode well.  So we just chatted it up as we wove (not bad though) through the 5K'ers for the next few miles.  2-5:15, Didn't look at my watch at all for the first 5 miles - not mile pace, or current pace, anything; just tried to stay relaxed and run with Glen.  3-5:26, We had a little head wind throughout the first 5 miles of the race (until the turn), but I really didn't notice it much after the first mile.  4-5:21,  Right at the end of this mile I told Glen not to just slow up for me.  This was my one mistake of the race, but I felt bad having him just stick by me.  In reality he really didn't speed up a lot, but once I said this I resigned myself to falling back instead of continuing to stick (even if it was just a little longer).  5-5:40, 4 and 5 were the more gradual uphill miles - not bad at all, but it just kind of wore on me.  This is were Glen gapped me by about 15-20 seconds.  6-5:24, Coming off the turn to the highway I started to feel better again and thought I might make a push to the leader.  I brought it back to about 10 seconds, but then I struggled to hold the last 3/4's and Glen also kicked it in a bit and regapped me and then some.  .2-5:35 pace,  breathing was shallow and I just ran okay in. Cooled down for 4 with Clyde and Glen.  (Rocket 35)

Felt pretty good about my effort.  When my dad asked how long it would take me I told him 33:18, so pretty close!  I could have been a bit quicker - I think next year, if life is good 32 something is surely in the mix.  I was really proud of Ally, she set a 10K pr and broke her goal of under an hour.  Also fun to see people, like Neuman (and his fam), at least 15-20 kids from the Kids' Club races, other friendly faces and distant relatives from my dad's hometown, and even saw Josh Decker (PVXC Alumni) who is back from his mish for a few months with a hideous broken leg - bummer, but fun surprise to see him.

Mileage wasn't quite what I wanted this week (mostly because of the weak mileage today), but it was a good week: enjoyed the race, had the awesome water experience the other day, team is improving, and so life is good.

Goals for next week:  PVXC High Altitude Camp week!  Have a fun (and uneventful) week with the team up at Pine Lake.  Enjoy my running in the mountains.  And have fun with the family the last couple days of the week at our camp in the same place.

AM - 10 Middleton.  Out and back into Middleton early this morning so I can get ready to go up to PVXC High Altitude Camp!  (Altra 204.25)

afternoon - 5 Camp.  An easy 5 with the top boys to shake out the legs.  Tried (kind of successfully) to find a trail around the lake.  (NB 101 192.5)

AM - 12 Camp.  Went up to the lookout and then down some of the four wheeler trails.  It had rained all night and was still going as we got started.  It made for some pretty crazy mud moments, but it was also very neat and Pacific Coast-like.  (NB 101 204.5)

afternoon - 3 Camp.  Just went down the road from the lake.  My legs were very tired and the altitude was hitting me big time.  (Triumph silver 586.8)

morning - 9 Camp.  Went up the mountain today for some extended hill work.  Climbed from 8100 ft. to over 9000 ft. in just 3 miles - just up, up, up.  Boys pushed a solid pace on the way down and then I extended around the lake for some more.  (Triumph silver 595.8)

afternoon - 3 Camp.  Just another 3 this afternoon.  Notice that the altitude really takes it out of me as we get started and it takes awhile to get into any rhythm.  (Landreth blue 645.4)

morning - 11 Camp.  Last day of PVXC High Altitude Camp.  So we went down the main road and back, then I extended a bit up to the junction to the overlook and Great Western Trail.  Felt a bit better today.  (Stratus grey 828.6)

morning - 10 Camp.  After taking the XC team home yesterday, I loaded up the family and we headed back up to Pine Lake for some family reunion camping.  So I took yesterday afternoon off and headed out this morning.  Had a very enjoyable run up to the overlook and then down the Treasure Trail (so named after our horse saving down that trail at last year's XC camp!).  Should have gone more, but I figured I should get back with the family.  (Triumph silver 596.8)

Skunked today (bummer!).  I went to bed not wanting to get up early to run, as we had to make breakfast so I would need to get back.  And then when the baby was up all night, that just cemented the deal when my watch alarm went off.  So a bad end to a great week.

Week was a lot of fun.  PVXC High Altitude Camp was awesome: we survived the rain and lightning (and more rain and lightning!), had some good classes, had some good runs, and had great bonding moments.

Goals for next week: My mileage will be back up (in fact, it will probably be over 100, as the family is out of town and all I'll have to do is run).  Want to hit some good tempo type of stuff.  And I will get back into the pool for some swim time.