Relentless

AM - 6 2xAC.  Time for some rest.  Left quad is still very tight and causing some issues throughout that leg.  Also my breathing was off and developed a side ache on a simple morning run.  Along with that, I could feel that I had an elevated heart rate.  So... time to back off for the rest of the week and hit just easy short runs.  I think I am just a bit worn down from a long summer and am not too stressed about it if I jump on it now.  (Kinvara 127.25)

afternoon - 4 2xDI.  A few easy miles for the warm and cool with the team around their Michigan workout.  (Five Fingers 358.6)

AM - 6.25 AC/2450.  Legs felt much better after icing last night, but still a ways to go.  (Free 316.7)

afternoon - 7 Parkway.  Went out and back on the Parkway with Kaylee and the top JV boys.  Had a good run, took it easy, felt pretty good. (Landreth orange 752.1)

AM - 6 2xAC.  Felt a little better again today.  (Kinvara 133.25)

AM - 20 Gunlock to Ivins.  Got 1 1/2 hours of sleep last night after our XC run-a-thon fundraiser to the wake up call this morning.  So I was a bit worried about how that might affect me as we were trying to get a solid marathon race-pace effort down the old Trails 1/2 course.  I knew going in I would hit a course PR, because the last time (only time) I ran this I was really sick the week of and hit only a 1:18.  So Clyde helped me decide to use his 1:14 from last time as the benchmark.  At first I felt fluid and good and Clyde and I were rolling along well, but it didn't last long.  Around 4 I started to struggle, really for no reason and Clyde quickly put 10-15 seconds on me.  During the next two miles my mind really gave me a hard time.  I started freaking out about falling back and how am I going to run this in a marathon and my quads (especcially left) hurt a lot and my breathing was crazy and I got two side aches and so on...  At the 10K I looked at my watch and did some splits that showed me I had no chance of hitting a 1:14 if I kept up the current pace and that worried me even more.  Then I just told myself to relax and not worry about Clyde, or my mind, or legs, or breathing, or anything else and just run.  Within a quarter mile I soon found myself hitting solid times again.  Clyde had gotten about 45 seconds up on me and I found myself starting to close that gap a little.  During mile 9 up the Shivwits I closed the gap to about 20 seconds, then Clyde started rolling really well.  Again I started to worry, but I told myself to relax again and go for my goal which was the 1:14.  I worked hard the last 5K to get back on, but it was worth it because it gave me a little wiggle room for the last tough mile climb up to Ivins.  Ended up with a 1:13:30 and felt pretty good with it.  The best thing about this was reminding myself how to race, relax and allow the running to come to me - not be forced.  Ran in my last pair of Ohana Racers; they were great.  I wish someone would make a great racing shoe like this again.  (Last Ohana 20)

Week was decent.  I felt a little worn down, so the easiness at the end of the week was good.  "Race" was okay and helped me with my confidence a little.

Goals for next week:  Have some good legs for a solid mid-week workout, enjoy a nice long run down the course Saturday without pushing it (my last time down the course until SGM) and get the team (boys and girls) ready for good races at Murray on Friday.

AM - 7 Pine Valley.  Took the boys up to the top of Pine Valley on the Oak Grove Trail.  Just something different for them to break up the monotony of all the hard training they have been going though.  Always such a tough run/hike.  Temps were nice and cool all the way up.  Not too many major falls and no broken bones or sprained ankles!  (Landreth black 919.6)

AM - 11 Mall/2xAC.  Back to the usual.  It is going to be hard to hit a decent amount of miles this week.  But at least the singles are helping the hip feel good.  (Kinvara 144.25)

AM - 13 Clyde's Loop2.  Hit a Progressive Temp with Logan and half of Clyde.  Warmed up 3 and then hit 6:15 for 2, 5:55 for 2, 5:35 for 2, and 5:25 for 2.  Felt okay until the LT at the end and the fatigue of Saturday made it pretty tough to keep a steady pace.  Feeling a little better today.  (Ohana Racers 362.75)

afternoon - 8 hospital.  A bit sore and tired on the run this afternoon.  8xbarefoot striders.  No weights or plyos today (done with it for the season).  (Landreth blue 447.65)(Barefoot '10 121.25)

AM - 11 Mall/2xAC.  Usual run this morning, and felt like usual - tired all the way around.  (Free 329.7)

afternoon - 6 Dog Pound.  Ran Dog Pound and then extended on to the full Mosquito Trail (which is finally back open).  Ice bath tonight after a quick chiro adjustment from Tyson's dad.  (Triumph 379.3)

AM - 12 Coral Canyon.  Ran out into Coral Canyon and to the Junction with an extension and adding 1/2 mile with Molly - her first run in months after her leg injury (she was very excited to go).  Off to Murray!  (Kinvara 156.25)

AM - 22 SGM Course.  Up after only 2 hours of sleep after getting home late from XC up North.  Caught the shuttle up to 16 and ran down to the finish with James and back up to the church.  Just cruised along and then had a 6 min. section from Winchester down to the finish.  Glad it wasn't more than that, I was pretty spent.  Cooler out lately.  (Landreth orange 774.1)

Week was pretty good considering a slow start and only 3 doubles.  Got the legs loosened up and feeling better toward the end of the week.

Goals for next week:  Last real long run (23'ish) at some point in time - XC up North again for an overnighter - so survive that!  Sharpen up a bit; start to really roll.

AM - 11 Mall/2xAC.  Usual route to start off the week.  Felt pretty decent for a Monday.  A small touch of soreness from Saturday's run.  (Free 340.7)

afternoon - 8 River Trail.  Went down onto the trail after meetings through the afternoon.  Didn't want to run at all this afternoon, but by the way back it was enjoyable.  (Stratus grey 576.85)

AM - 13 Coral Canyon.  Went out on the same route as last Friday.  Had a little more time today since I had a dentist appointment this morning.  Felt okay, but not great really.  (Boston 281)

afternoon - 9 River Run.  Team went out around Foremaster and the V Boys dropped down to hit the River Run 8.  It was a bit hotter the last two days, and again I didn't feel too wonderful.  But it was nice to run with them and discuss XC strategy and what not.  Ended with 8xbarefoot striders.  (Barefoot '10 122.25)(Cumulus gold 585.9)

AM - 6 2xAC.  Figured I deserved and needed a little bit of a chill/recovery day.  So I slept in a little and just hit the Arctic Circle run this morning with both groups of kids.  Hopefully this and an easy afternoon will help me hit a good workout tomorrow, since that is the important one.  (Kinvara 162.25)

afternoon - 6.5 Dog Pound.  Ran an AT with Kaylee on Dog Pound.  She hit a great pace (6:10 and 6:00) and it was nice to have a little pickup.  Then I joined the boys for their cool down from Industrial up 2450.  (Old Ohana -6.5) 

AM - 13 Clyde's Loop2.  Progression tempo for our workout this week.  We adjusted the workout since nobody was too keen on it, so we did like last week - a 8 mile progressive tempo.  Started at 6:15, then went just under 6, to 5:45, 5:35, then went 5:25's for the next three where I came around a corner and Logan told me to stop.  He had almost run into some skunks, so we waited a minute and started again.  We only went a few yards and went around another corner on the trail and ran right into them again - with his tail up.  So we waited a few more minutes and then got rolling again.  It really threw off the groove, but I recovered okay and finished off that mile and hit a 5:20 for the last.  Good to have this one done; especially since I felt very light headed and dizzy heading into it and wasn't sure what was going to happen with the workout.  (Ohana racers 375.75)

afternoon - 5 Shoe Run.  Back to the original shoe run on the Mosquito Trail.  (Stratus black 694.95)

AM - 23 Quail/Buena Vista.  Ran out to Quail nice and early with Austin.  It was way dark out and there were a lot of stars.  Felt good throughout the run.  Added another 5'ish with the Buena Vista section to hit the final long run before St. George.  Things are feeling pretty good and I am happy with the effort I have put in.  (Triumph silver 402.3)

morning - 9 SLC - Sugarhouse Park.  After racing well yesterday, took the team up to Sugarhouse for one final practice on the State course while we can.  Ran the course three times.  I felt great.  It was a lot of fun being back on that grass.  It brought back a lot of memories and my legs felt rejuvenated.  (Five Fingers 367.6)

A good solid week.  Mileage was nice, workouts went well, team raced well.

Goals for next week:  Taper time.  I would really like to figure out a decent taper.  For me I think that means still holding decent mileage and having a solid tempo session.  So I want to be around 75 miles this week, so I need to not be lazy and get out of bed for my normal morning mileage and let the afternoons be easier for the cutback in mileage (as well as freshen up the hip). 

AM - 11 Mall/2xAC.  Didn't really want to get up this morning, but I made it.  Felt fine.  Life is fine.  (Landreth blue 458.65)

afternoon - 4 2xDI.  Just a warm up and cool down with the boys sandwiching their workout.  (Five Fingers 371.6)

AM - 2xAC.  Nice easy morning.  No aches or pains right now.  (Free 346.7)

afternoon - 8.5 Michigan.  Did the 2 set Michigan with Ryan and Devin (my 4 and 5 runners) to try and help them.  They both did well.  I felt pretty controlled and fine throughout, but called it after 2 sets - I thought I might try and hunt down Tyson or Corey on a 3rd set, but decided not to push it that much.  (Ohana Racers 384.25)

AM - 11 Mall/2xAC.  Pretty tired again this morning, and my legs were a bit spent from yesterday (glad I didn't do a 3rd set).  (Kinvara 163.25)

AM - 10 AC/Hospital.  Mixed things up a little this morning and that was nice.  Weather was very nice and I felt pretty decent.  Hip is responding to the taper!  (Stratus grey 586.85)

AM - 11 Mall/2xAC.  Here come the legs!  Easy to get up this morning, run was good, nice weather.  Good stuff.  (Boston 292)

morning - 16 SC to home.  Took the girls over to watch Ally run the Swiss Days 5K and then ran home.  It was a nice morning; Ally had fun running, the girls were good, then the run home was good.  Went 15 progressive across the Parkway with extensions in Pioneer Park, Industrial, and Green Springs.  Had a good solid run and every thing seemed to click pretty effortlessly.  Ended with Molly's Mile.  (Last Ohana 36)

A very nice taper week.  Had solid runs when I needed to, got the mileage I wanted, feel the legs freshening up, and am still healthy!

Goals for next week:  Stay healthy - that is the big one, if...when that happens things are going to click and it is all going to happen.  Here we go!

AM - 6 2xAC.  Usual type of Monday morning run; a little slow at first, then the body warmed up.  (Triumph 621.25)

afternoon - 8.5 Michigan.  Did another 2 set Michigan with the boys focusing on 4 and 5.  It was very warm out (103).  That is one tough workout for high schoolers.  (old Ohana -8.5)

AM - 6 2xAC.  Felt pretty good this morning.  Today is last double (easy 5 later).  Landreth blue (464.65)

afternoon - 5 Target.  Another HOT one.  (Kinvara 178.25)

AM - 6 2xAC.  Legs weren't great this morning (but not bad).  This is actually what was expected - and hopefully I see some freshening up in the next two days.  (Stratus grey 592.85)

AM - 6 2xAC.  Threw in 2x800 at a pretty quick pace (no watch), but they were at least sub 2:30, just to get the legs moving and it seemed to help work out a little bit of the kinks I had - nothing major just the taper blues.  Trying to get allergies controlled and things will be fine.  (Free 352.7)