Relentless

AM - 6 LA. Just down the main road in Diamond Bar again. Glad I worked hard earlier in the week 'cause now I need a rest. Off to the races. (Kinvara3 176.5)

Most of the races went well. Mike ran okay, but wasn't totally sharp, a bunch of other kids were sick, others just got out and ran hard - great group of kids. I have to brag a little bit about Rylee. She ran in the 7-8 grade race and placed as the 18th girl with a 12:40 on the 2 mile course - 3rd team All-West as a 6th grader (she had to lie about her grade to get a medal!).

Goals for next week: I'll probably combine the easy at the end of this week with an easier week next week to give a little break for a week. So mileage goal is around 80, but still looking for a couple hard workouts.

afternoon - 12 River Trail.  Got out from meetings a little later than I had hoped, but still got a good run in.  Felt strong, but not totally on which was fine since I wasn't trying to set records.  But I still wanted to run quick to get done and home for the day.  Saw all sorts of people: Jake Hoeffelman (sp?) was down on the trail getting his mission pictures done, the Topham fam was out for a jog, Steven was headed home from work.  Great day out.  (Connect 386.75)

AM - 6 King's Row/BV.  Ran a couple and then back home to make sure Rylee was up and then over to school by was of Buena Vista.  Nice morning - no gloves or hat.  It may be a bad thing that the weather has been so nice - no rain, no snow on the mountains.  (Triumph silver 811.05)

afternoon - 11 Dirt Mile.  Ran from school to the dirt mile by way of the Parkway and then did a 2 mile tinman tempo - felt fine and hit it right at 6:00.  Then got into a mile workout.  Wanted to get 5:20 for however many I could.  But I was just working really hard for little result from the body.  Hit 5:24, :23, :27.  Haven't done any mile repeats in a long time, so I'll give myself a pass - and at least I established a baseline - but I thought I should have done better.  3 minute recovery jog between.  Then a short cool back home.  (Last Ohana 376.5)  

AM - 10.25 Clyde's.  Just Logan and I for the run this morning.  I was pretty dang tired the whole time - sleepy and legs.  (HyperSpeed2 238.25)

afternoon - 6 Foremaster.  Pretty dang slow today.  Felt yesterday's workout for sure.  So just chilled and tried to run the junk out a little.  Weights after - they actually felt really good.  (Free 721.95)

AM - 6 King's Row/BV.  Same run as the other morning.  A little cooler out this morning, but still not what you would expect.  Felt a bit better this morning.  (Rocket 504.25)

afternoon - 8 Grass/home.  Went out to the ball fields and grabbed some grass and then ran home.  In between played some ultimate with the XC guys in place of my striders - a good time was had by all.  (Barefoot '12 95.5)(F50 360)

AM - 6 Parkway.  Just couldn't wake up this morning.  I kept snoozing.  Part of the problem is that I don't need very many miles today since I am only getting 80'ish this week.  Also I wasn't forced out of bed by having to run to school today.  So by the time I finally got up (5:40) I only had time for 6 which was too bad because it was a nice morning.  (Boston 920)  Who would have thought these shoes would get this many miles.  They are totally thrashed - bottoms worn off, holes forming all over and stitching coming undone; but they still feel great.

Only run for the day as it is a busy afternoon with Ry in a swim meet and some other stuff going on.

morning - 15 SGM. Was able to get a later start in. Took Ry to her swim meet and had about two hours (turned out to be about 4.5) until she swam - and won by the way. Ran from SHAC up the course 7.5 - right to the top of Winchester. Ran pretty strong on the way up and hoped to get a decent push back down. Did pretty well, but not amazing. Really like this workout as it combines three essential elements: uphill, negative split, threshold tempo. A long way to go to get in great shape - plenty of time too. Tested out the new 310 - nice watch, I think I'll like it a lot. (Kinvara3 191.5)

Decent week. Was able to recover a bit and still get in a couple good pushes.

Goals for next week: back to 100+ if I am feeling well. Get in the weight room twice and a tempo probably Weds.

AM - 10.5 Parkway/DogPound. Not too tough to wake up this morning, but it was plenty cold. Felt pretty good throughout the run, but a little tired toward the end. Starting to get a good feel for the resting HR after taking it for the last few weeks.  It seems that 40 is pretty much usual and a bit higher after a hard workout.  So I'll keep tracking that and see if I can glean anything from it.  (Oregon 514.5)

afternoon - 10 Dam/Hell.  The run wasn't as bad as the name.  Went out to the Fields and ran up the Dam Rd. connecting over to Hell's Hole - where I did 5x10 sec hills.  Then up the Parkway and home and a little with the dog.  (Connect 406.75)

AM - 10.5 Parkway/DogPound.  Ran the same rout as yesterday, but through the Parkway in reverse.  I didn't feel faster, but ran a bit faster on the Parkway - so I wonder if this way (top down) is just a quicker direction with the hills?  I've got to get better gloves.  I hate frozen hands.  (F50 370.5)

afternoon - 8.5 Trail to Nowhere/home. Ran just over 5 and then back to PVHS to do weights. Then home and a little with the dog. Kind of want to be not tired some time... That would be nice. (Kinvara 744.9)

AM - 10.25 Clyde's.  Same solid run with the crew.  Not quite as chilly out this morning - but still cold.  (Rocket 514.5)

afternoon - 10.25 Dirt Mile Tempo. Warmed up for 4 around the Parkway and then got into the tempo - going for 5:40. Felt like a junk bomb today. I am just tired and feel tight. The hip flexor/abductors are a bit sore and it takes a bit to get warmed up. The higher mileage is hard on the body. So I didn't know what to expect (again, this is how I've felt on ever tempo this cycle). Ran a 5:42, :41, :43, :44, and :41. Not bad, but just not quite what it should be. I kept telling myself that I can't accept being a few seconds over because a few seconds over/mile in a race quickly adds up to a minute plus. Ended up feeling okay, just a little lazy here and there that cost me. Progress - will keep working. Short cool down back homeland with the dog. (Last Ohana 386.75)

AM - 6.5 BV.  A little easier morning.  Slept in for about half an hour and then ran around the block a little and then to school by way of Buena Vista.  Had to drop the hat and gloves today it was so warm out.  Didn't feel bad at all - that usually will set in this afternoon and tomorrow.  (Zero 134.75)

afternoon - 10.5 Megan/Megan. Same run as the other day - into the Fields and up the Dam Rd. and back home via Hell's Hole. Preceded by some masterful ultimate - there are now no doubts about who is the greatest ultimate player of all time. I don't know if I am so good because of my amazing talent, the way I make everyone around me better, my energy level, or my plain refusal to lose and drive to be the best... But whatever the case Panther Stadium was given a treat this afternoon, and that treat was the sweet sweet goodness of Dave. (HyperSpeed 309.25)

AM - 10 Middleton/KR Loop.  A bit of a rainy drizzle throughout the run this morning.  Went out by Green Pole in Middleton and then back home - then took it up around King's Row and looped that up 300.  Started off really tight in the hips, but then it was no big deal.  Enjoyed the rain.  (Boston 930)

afternoon - 4 Grass. Went out on the fields and ran on the wet cold grass. On the very first lap I slipped and got soaked up one side. Other than that the run wasn't too eventful. But it was nice to be barefoot - although cold. Just went four because I didn't have a lot of time. Then went and quickly hit weights; a really good set. (Barefoot '12 99.5)

AM - 15.5 St. George. Basically a tour of town with the Circle. Ran from VW Park back into Green Valley and then down to Bloomington Hills. Didn't push the pace at all, but it was a good run. Rainy throughout. (Kinvara3 217)

Solid week. Got the mileage I wanted and an okay tempo. Left foot is hurting a little now - plantars? Hopefully not.

Goals for next week: would like to push up to 110 and it is a double workout week - miles early in the week and tempo toward the end. Also practice gets going a bit again this week - just afternoons - so with all that and the end of the quarter and Christmas it should be busy.

AM - 10 DogTown/DogPound.  Did the mile loop at home and then around DogTown a little and then looped again.  Then over to school via DogPound and 2450.  The girls are sick and it may be getting my turn.  Didn't feel great and had to stop for the bathroom a couple times (thus the loops around home) and I could feel the weakness in the muscles - sure sign of sickness coming on.  But HR was still where it has usually been (39).  So we'll see what the day holds.  Wore a thicker shoe to try and protect my heel.  Whatever is going on there hurts significantly.  But I am hoping it is not plantars because it hurts all the time.  (Triumph silver 821.05)

afternoon - 11 Nissons/GS.  Started off with the team, then kept going as they went off to get some sponsors for our egg nog mile.  Went up the Nissons run and then extended it up Green Springs.  Got back to school and planned on weights, but the weight room was in the middle of the end of semester cleaning so I just ran home (after testing my vertical - which has shrunk to a very sad number over the thousands of miles).  (Kinvara 755.9)

AM - 10 Junction.  Wasn't planning on driving today, but Laney has a program that I can make it to; so I drove to school.  Which meant I could do all my miles from home.  So I went out to the Junction in the drizzle.  Foot is about the same.  HR was up a little today.  (Stratus grey 1039.85)

afternoon - 12.5 Starbucks/4xMile. Ran 4 with the team. I had a few mile repeats this week and planned on them today, but wasn't sure how I would do. Then the rain made it so the Dirt Mile wasn't a viable option. So... I decided to go down to the River Trail and run them there. I drove down right after the team run and then did a two mile Tinman. Felts pretty easy to hit 5:55 and was happy about that. Planned on doing four mile repeats up and down the trail with a 3 minute active recover. S 1,3 would be up grade and 2,4 down. Went 5:21,:21,:22,:17. The first felt surprisingly strong. The second should have been faster with the downriver grade (not at it is a lot, but it should be helpful- but I remember when the Circle would do miles further down the trail,my up trail. Miles were often equal or better than the downs. Was getting a little tired by 3, but worked really hard on the second half to bring the time back to okay. Then the fourth was solid, but I kept cramping up in my left calf, so I couldn't push out of the step, just kind of shuffled along. Then a mile+ cool back to the Jeep. By this time it was raining pretty heavy and I was thoroughly soaked and pretty cold. S I was happy that the heater works in the old thing. (Ohana racers 694.25)

AM - 10.25 Clyde's.  Usual group run.  Temps were cold out with the wind, but not as cold as expected.  No snow at Clyde's, but an inch or so at home.  A bit fatigued.  Can tell I will feel yesterday's workout for a couple days.  (Oregon 524.75)

afternoon - 5 GS.  Ran with the team and Tyson.  Good run, but I didn't have much desire to add anything on at the end.  So decided just to go home and try and help out with a sick crew.  (Connect 411.75)

AM - 12 Middleton/Parkway.  Up in the COLD this morning to get a few more in since I took it easy yesterday afternoon and who knows what this afternoon holds with the Egg Nog Run.  So I got a solid 12 in at a very easy pace.  (Boston 942)

afternoon - 10 grass/DI/2450. Today we had the inaugural Mr. PVHS Egg Nog Run. So we ran on the grass for a bit and then we had the run. We had 60 runners (not bad for the first time, but I really thought there would be more) and to start each lap we drank a cup of nog and then ran the lap. I started the first lap about mid-pack, but came out of the 2nd nog stop in 2nd behind Tyson. I got a little closer and then passed him on the 3rd nog. He caught up and I told him my stomach was turning. I hammered the fourth nog and built a big lead and finished up in first in 5:39. We had a great time, passed out tons of prizes, and raised nearly $400 for a family in need. The I ran with Cam and Mikey for DI and then added in 2450. By the last mile, the stomach was starting to kick in and I was happy I was done. (Zero 144.75)

AM - 6 Parkway. Just an easy morning. Pretty chilly out, but no wind. Now to attack the last day of school. (Kinvara 213)

afternoon - 8 Washington/Mall'ish. Just an easy 4 with the team and then an easy 4 by myself. Stomach was jacked from chocolate cover almonds - so good. Got home to find my new La Sportiva Vertical K's had arrived. I won these back in April and finally sent in for them on the last day - I wasn't sure if I had gotten it in in time or not, so that was good. Can't wait to hit the trail in them. (Oregon 532.75)

AM - 18.75 Quail. My alarm went off and I grabbed my watch to take my HR and the next thing I know Al is waking me up and telling me it is almost 6. So I missed the run with the Circle. So I headed out toward Quail and decided to do a progression tempo. 5 easy, 5 at Tinman, 5 at MP, 3 at HMP. Felt pretty flat throughout, so I was pleased with how it turned out. Wasn't amazing be any means, but I was close - minus all the climbs, which this run has many climbs (some of them huge). Spent by the end. (F50 389.25)

Highest mileage week in awhile. Felt pretty flat throughout, but still got my mileage and workouts in.

Goals for next week: enjoy Christmas with my family. It is an easy week, so I am not stressing about mileage or workouts (I'll get what I get - especially with no run on Tuesday because of travel).

AM - 12 Target. This is a great loop when there isn't traffic, and I was early enough that there wasn't hardly any. Rainy throughout the run. (Rocket 526.5)

afternoon - 14 Prospector. Took to the trail just after noon. It was in perfect condition, except just past Maverick where a water line must have broken because the whole place was a mud fest -really gooped up my new Vertical K's that I won from the Zion 50. But they felt pretty good out on the trail - light and pretty responsive (not as much as the 101 or 110 from NB, but still good). Long day of running, but the body held up fine. (VertK 14)

Traveling

morning - 11.5 Wasatch. Ran the loop on Wasatch Blvd and took it all the way up Sego Lily (for future reference, the regular loop is 10.5, not the 10 I've always put - so hooray for that). Wore my Rockets to try and prompt me to do some tempo even though it was snowing and very windy. Got up through Granite and I felt good and decided to give it a go. Had a good push for 6.5 miles. Times were all over because of the wind, hills and slick roads, but effort was very good - would have given me solid times on the Dirt Mile at home, and most cars gave me plenty of room and didn't push me into the snow banks too bad. New gloves kept the hands nice and warm; although in reality it was no colder here than at home. (Rocket 538)

afternoon - 5 Dimple Dell. Ran up to Granite Park and ran on the snow covered trails in Dimple Dell. Stayed up on top; I think it called the Rim Trail. Was actually pretty fun despite being very slow going. Wanted to go a bunch more once I got going, but it is a recovery week. (VertK 19)

morning - 13.5 Wasatch. Did yesterday's loop reverse (I figured it was about the safest place to go today) with an addition around the in-law's neighborhood for some extra so I don't have to go later if I don't want. It was a snowy beast out there today. Wore my VertK's to hopefully get a little traction in the snow. Pace was super slow, but I survived. Got a lot of funny looks, thumbs ups, and comments from other runners and people in cars - even had a guy grab his phone and take a pic do me from his car. Guess it isn't normal for someone to be in shorty shorts in this weather! Too bad I didn't have the shorts my daughters got me for Christmas - they would have really turned some heads! (VertK 32.5)

morning - 12 Sego Lily. Was planning on calling Justin, but got home way later than expected and woke up to more snow and didn't want to go out. Finally decided to go and figured Justin had already ran. So I headed down Sego Lily to the mall and ran around it and back up Sego Lily to the very top. Learned from this run: I am SO happy not to live in the snow. It sucks for driving, it sucks for running, it is just crappy. (Kinvara3 225)

AM - 17 Leeds. Got a new pair of Adios2 for Christmas, so I bumped the Mana to a regular show and will use the Adios for marathoning (I mean they are good enough for the world record, so I guess they are good enough for me!). Happy to run in the Mana more now. It is a great shoe and I appreciate all it did for me in races. Anyway... Today - Al and I drove up to Leeds and ran home. I headed out toward Toquerville for a few more miles and then back. Good run - happy to be out of the snow! Ran pretty good and wanted to crank it out, but that wasn't today's goal, so I just put it into a good gear and ran solid throughout. Didn't catch up to Al until the top of Highland Mesa - she ran very well. (Mana 227.25)

Not a bad week. Got most of the mileage on bigger singles (counting Monday afternoon as Tuesday's single). And even squeezed in the tempo.

Goals for next week: probably around 110 and miles and SGM course hill/tempo up/down. So big week.

morning - 9 Middleton. Took a bit to drag me out of bed this morning. Once I did, I had a nice run out and back into Middleton. (F50 398.25)

afternoon - 14.5 5xDirt Mile. Warmed up with Parkway with a bit of an extension and 2 of to at Tinman to get moving a bit. Like usual I really was kind of blah about the workout and not to stoked about it. But once I got going life was fine. 5:23, :18, :18, :18, :13. Best set I have had in this cycle (and quite some time). Started out too slow on the first and spent 2/3's of it working to bring the time down. So I told myself to quit being scared and just run hard... and it turned out pretty decent. I am pleased with how my training is going - I think I could probably run a sub 2:30 right now. So with 2 months until Phoenix keep healthy and keep pushing and a 2:25? (Rocket 552.5)

2012 Recap: Not a bad year. Started off strong with the winter halves and then moved into the ultra stuff with mixed success. And ended with a good marathon at SG. Got my 2nd highest mileage year - would have probably beaten it had it not been for the two leg injuries in the summer. Had 22 100 mile weeks (highest for me) and 11 more 90+. And more importantly I enjoyed my running and all the other stuff I get to do with running.