Relentless

AM - 10 Twix/AC/DI.  Got more mileage in this morning running with Twix and then practice and adding with my girls since we won't be to practice this afternoon (headed to the Cedar Temple).  It was a nice run.  Abs, but not enough time for rolling.  (Peg green 132.25)

AM - 4.5 Twix.  Decent run with the dog.  Might be my only run today as things are pretty busy this afternoon.  Did some weights, abs, and rolled.  (Peg grey 498.75)

AM - 7.25 Twix/AC. Usual routine. Pace was quick with the boys this morning. Hit some much needed yoga. (Peg black 411)

afternoon - 11.25 Fields. Ditched school meetings to go to practice - whatevs. Everyone went a little over on minutes today. Threw in some short hill reps on the way back up 2450. Abs when I got home since I missed this morning. (Boston 163.5)

morning - 14.25 Parkway/Wash Elem. Took Twix on the Parkway loop; it was modified a little because Molly wanted to join us for a little. Then right to practice over at the elementary where we did 4 sets of 4x1 min at varying paces. It was a very good workout. Right hammy just won’t improve. (Peg green 146.5)

Decent week. Had a few shorter days to help recover, but still had some good days. 

Goals for next week: get my hammy better - Running is going well; if that would feel better, I think I could do some good. 

AM - 13.75 Twix/Pioneer. Good running today. Enjoyed the run and the weather. I like this route and it just get better each time. Abs and rolled. (Peg black 424.75)

AM - 5 Twix. Around with the dog this morning. Then some weights, abs, and rolled. (Pace blue 175.25)

afternoon - 8 GS. A bit tired, but enjoyed the run. A new development that took land from the desert reserve is called The Reeves at Green Springs. It is a bit of sacrilege to me to call it after the Reserve when you just destroyed it to make your houses and money. (Peg green 154.5)

AM - 7.25 Twix/AC.  A little chilly out this morning.  A nice run.  Abs and core.  (Boston 170.5)

afternoon - 5.5 DI.  Warmed with the team and then ran a bit during the workout - mostly with the girls on short occasions to help encourage and motivate in a way that only a coach can.  Then cooled with them.  (Cumulus 355)

AM - Walk with the dog and abs.  Had to skip out on weights to get things done for the banquet tonight, but did get my rolling in.

afternoon - 7.5 Foremaster.  Not a lively effort from me today, but I just kinda cruised in the back and made it through.  Just a bit worn down.  There was an enormous dead squirrel on the way up Foremaster.  Very impressive.  (Peg green 162)

AM - 5.5 Twix/AC.  Abs then run.  Nice shorter run with Twix and then a good solid morning pace with the boys.  Great sesh of yoga after.  The pain I was having in my left hip on the weird cross over your leg thing while you lay down was much less today... good.  (Peg blue 550.5)

On a separate note... DIII commentator, I would really like to talk to you.  Please send me a message.

afternoon - 10 Turkey Farm. On what is become a traditional team run/workout, we killed another turkey workout. Hit about 5 min negative split. I was barely holding on at the end and the guys just kept pouring it on - had to tell them to chill out. (Peg green 172)

morning - 6 Panorama. Ran with Twix around the hs/ms area while Ry was celloing it up. Still had some fast pace in the legs from yesterday. (Cumulus 361)  Hit up 5k of rowing and 20 mins of bikin while waiting for Laney’s volleyball game  

afternoon - 15 Hop Valley. Went out to Zion to run this trail I’ve always wanted to do. It was brutally beautiful. Didn’t help that I got off the trail and ended up ledging myself high above the trail. Luckily made it down after some serious bushwhacking - manzanita and scrub oak are not kind to human flesh. Finally made it off the cliff and got to enjoy possibly the most beautiful place I have ever been. The lighting was absolutely perfect off the red sandstone. On the way back, I was spent. 15 miles in the sand and 3+ hours of slow running will do that to you, but I am very glad I did it. (Sense 334.75)

A lot of miles for the old guy this week. But life is good. 

Goals for this week: the greatest thing would be a Nike birth, but any great run from the kids will be satisfying. 

AM - 10.25 Twix/Parkway.  Abs and then a short run with the dog.  Practice was a little shorter today, so we started a little later.  But I was worried that my ankle (sprained on one of the stream crossings last Saturday) would hurt too much, so I didn't run too far with Twix.  It actually felt pretty good throughout and really hurts more just sitting around.  Run with the guys was good.  One of my stronger runs up the big hill of the Parkway.  We hit a good solid pace throughout and my spm were quicker than usual.  I would like to get it above 170 and today was 169 ave.  Rolled after.  (Boston 181)

AM - 8 Twix/Panorama/DI.  A bit with the dog.  Then around the ms area after dropping off Ry to drive.  And finally a quick 15 minuter with the team.  Abs and rolled after.  Hammies making a little progress.  Ankle hurting less.  (Peg grey 506.75)

afternoon - 5 PV. Just ran around a bit with the team in warm and cool and such. (Cumulus 366)

AM - 8.75 Twix/Panorama. Ran with the dog, around school a bit, then with the team. I’m just blah. Abs and rolled. (Peg blue 559.25)

afternoon - 5 Shoe Run.  Pretty chill pace, but a good time.  Pres. Ellsworth scared up Alex pretty good when he was about to drop a sandal on the doorstep!  That was good stuff.  (Peg black33 429.75)

AM - 6.25 Twix/DI.  Twix seemed a bit off this morning, but picked it up as we got going.  Hit 169 on spm again.  Have been consistently there all week which is good, but can't quite break into that 170 range.  (Boston 187.25)

evening - 4 Flagstaff. Maybe not 4, but whatever. 30 mins chill when we got here this evening. (Peg black33 433.75)

AM - 7.75 Flagstaff. Ran for 30min with Robs and then a bit more with the team. I thought it was going to be cold, but it was plenty warm. (Peg black33 441.5)

AM - 5 Eloy.  Five with Vis through the sprawling metropolis of Eloy, Az.  Got a lot more in running around yelling for the kids at the race.  Like most meets, there were mixed results.  One of the tough things of coaching is that you want every kid to get what he/she deserves after all the hard work, but it doesn't always turn out that way.  (Peg black33 446.5)

AM - Twix/AC.  Got a little more in with the dog and then a speedy practice.  Cadence was 171 this morning.  Abs and rolled. (Peg grey 514)

afternoon - DogTown.  Went over to Bella Vista hill and did a short, but hard (for me) workout of 2 up/down.  Then on the way back did a short tempo with a solid pace.  (Peg green 180)

AM - 9 Parkway/AC.  Ran the Parkway with Twix and then AC with the team.  Abs and rolled after.  (Boston 196.25)

afternoon - 3.5 DI/Track. Ran thre warm and cool around the Dream Mile. Like usual, some good things and a few not so good. It is not really surprising that the kids that are able to set aside the stupid things of the world and really be Renegades are able to rise up. 

morning - 8.5 North Desert. Kinda worn down a bit, but a run in the desert is always good. Finished up with a bit on the Dirt Mile - won’t be long until it is gone. I’ve run a lot of long, hard miles up there. I want to be a Transcendentalist. (Boston 204.75)

morning - 8.25 Dimple Dell. Good run in the gully with Twix. Many of the trails had new wood chips; it was like running on clouds. Still not feeling super zesty, but I enjoyed it a lot. The temps were amazing. Extra abs since I didn’t get them in yesterday. (Peg green 188.25)

morning - 6.25 Dimple Dell. Ran Rylee and Pyper’s workout with them. We took Molly around the block and then extended with Twix. It was 4x4min 5K pace. They did good. We altered Py’s workout a little and she did much better on the 2nd half, and Ry pushed good and hard. As a dad and coach, my whole goal with her is to build her confidence back up through focusing on a positive attitude about life. It was fun running with them. (Peg green 194.5)

AM - 8.25 Dimple Dell. Got out a little earlier this morning and watched the lights over the city and sun rise over the mountains. Really pretty stuff. Dropped down into the creek bed and ran the single track. It’s all a good experience and Twix really loves it. Even though it was a little cooler, I was still over dressed with a long sleeve and no gloves. The transition of my running in the past two years was a big thought on my mind this weekend  probably because I used to use a weekend like this to crank out 20+ mile days with workouts and such. Now I’m just content getting out and enjoying a few moments of peace, reflection, and contentment.  Although life is always a battle, for now I am in a good place. Thanks to all those (people, things, and ideas) that help me get and stay there. (Peg green 202.75)

Goals for next week: help the final few kids racing do really well down at FootLocker.

AM - 11.75 Twix/River Run. Abs and then a bit with Twix. Then on the River Trail with Alex and Logan. Good quick run, AP under 7:00, and cadence at 169 (better than the end of last week, but want over 170). Small crew; most of the team is off, but a few are running FL, so it’s weird that they didn’t show this morning. Rolled after. (Boston 216.5)

afternoon - 5.5 Parkway. Ran home from school the back way on the Parkway. Used the wind to hit a pretty good pace of sub 6:30. (Peg grey 519.5)

AM - walk with the dogs and abs. 

afternoon - 7.75 GS/DogPound. Short run with the surviving team and then home via DogPound. A little tired from the quicker runs yesterday. More core work. (Pace blue 183)

AM - 4 Twix.  Abs and a run with the dog.  Looks like this will be my only run today; have a track coaches meeting after school.  (Peg black33 450.5)

AM - 4 Twix.  Abs and then a cooler run with Twix.  Felt pretty good today.  The past two mornings SPM has been back to 170.  Now the goal will be to push above that a little.  (Boston 220.5)

afternoon - 7.5 Home.  Ran somewhere and then home in some shoe.