Relentless

morning - 11 Steve's toward Washington Dam and loop around through fields. A fun run with Steve and Mike. I am glad to get back into it. I figured I could come back from my break two ways: feeling refreshed and great, or feeling out of tune. I came back the latter. Legs felt like I was working to pick them up every step. Everything felt off from my toes to my head. But I enjoyed running. (Precision 206.25)

GOALS FOR 2008:

After having a successful year in 2007, I am looking forward to building on it in 2008.

Mileage: I would like to push up to 120 weeks in the summer. As a result, I think this will push my total mileage for the year up over 4000 to somewhere around 4200.

Health Goals: This is a little vague and not the best way to set goals, but I would like to eat healthier. So I am not going to give in to any caff. soda and ... what the heck I'll say soda at all, let's see how it goes.

Injuries: You can't really predict them, but you can help avoid them and take care of them when they happen. Keep myself as injury free as 2007.

Enjoyment: Run on the trails! Run in the rain! Outrun bikes! Find a few tortoises! Really, really enjoy at least 2 runs per week.

Racing: I have never set goals for a year, but here we go-

10K - Under 30 at Summer Games

and 31 at an unaided 10K

1/2's - 3 minute PR which would put me at 1:07:06, so let's say under 1:07

marathon - SLC equal SGM time even with the harder course

SGM top three finish with whatever time that takes - I am planning on it being sub 2:20, so there is the goal!

Final goal is to decided on which course I am going to go for Trials qualifier on in a couple years and get plans made and set to run that race in 2009, so I am ready for 2010.

afternoon - 12 River Trail. Solid run down and back the trail. Started with some of my runners and had a good run. Then they broke off and I just let it flow. Still felt a bit hurky-jerky, but the times weren't showing that as I hit most of the miles back up the run in low to mid 6's. Ave. 6:40. (Cumulus Silver 318.45)

AM - 5.25 Washington Loop. Set the reasonable of getting back on track with my morning runs by going 5. Got chased by a scary rottweiler and decided to take a different road as to avoid getting eaten. (Cumulus red 439.7)

afternoon - weights 2 x sets as I was trying to get home quick to taxi the girls around (added to the fact that I hadn't lifted for a couple weeks), but then the Jeep wouldn't start anyway.

Evening - 10.7 Club run on the Parkway Trail and down into Green Valley. Good run with Steve. Pushed the pace up the hill back toward Sunset and on the trail to the store with some solid 6:20 uphill miles. Ave. was 6:40. (Stratus 200.45)

AM - 5 Washington Loop. Wasn't so sure if I would drag myself out of bed when that alarm went off, but I did. Temps were very mild; took off hat and gloves. (Cumulus Orange 424.45)

afternoon - 12 GS/PL/Middleton to PVHS then home. Run was pretty good. I was a bit tired and happy that I had decided only to run the 9 instead of the 10.5 or 12. Then I took a wrong turn and added a little - only .25 so no big deal, but then I had to run home from school when my Jeep wouldn't start again and that about spent me. (Precision 218.25)

morning - 20.5 Store to Painter's course and back. I was the club this morning as I either missed the message about a change or was the only one brave enough to dare go outside in the rain. As I got going, however, the rain was very minimal, and I stayed dry. Waited for about 10 minutes at the store and then decided to run down to the Painter's course (which I thought would be about 2.5, but was actually 3.5). Ran the course - including the outside of the road on the Bloomington Loop which is a real pain - and then back up to the store. Didn't have my Garmin, because I didn't want it getting ruined in the rain. So I didn't have exact numbers on pace or miles, but I went okay not taking it too hard. I was pretty worn down by the time I was coming back up Bluff - it was a long and tiring stretch. But it turned out to be the longest run I have done since SGM. I will now be getting back into 20+ milers to get ready for SLC, so it turned out okay. (Cumulus Silver 338.95)

Good week except for Monday. But by midweek, I was back going strong and had a couple good runs.

Goals for next week: Get miles to 100 again. Keep getting mentally prepared to run a race again. Have a good set of mile repeats on Monday.

AM - 7.15 GreenSprings. It is so easy to stay in bed, and so much harder to get out of bed, when you have let yourself fall into that - so I am struggling to break back through. Temps still pretty darn nice for January at 5:30 in the morning. (Cumulus red 446.85)

afternoon - 10.4 5xmiles on cemetery loop. Not the best set of repeats. I think I may move this workout to Tuesdays. I've noticed that I have often been lethargic and not to "in to it" on Monday's. A bit chilly and windy out which had some play on the run, but not as much as my tight legs and struggle to push. 1-5:30 not bad considering I felt way tight and the wind was holding me back on the downhill section where I usually gain some time. Family drove by during 1 minute recovery jog, so I welcomed the opportunity to stop and talk to them, but the longer break kind of threw me off. 2-5:31 Kept a decent effort on this - again the wind. 3-5:37 A big slip on time here, but most of it was caused by a Pit Bull that came out of a house after me (lucky he didn't eat me!) but I did stop to clap and yell at him and my watch kept going, so maybe about a 5 second loss. 4-5:42 Here's where it got ugly. From this point on the legs felt like the end of a race. 5-5:40 I thought about not running this one, but decided that wouldn't do me much good, so I gave it as strong a push as I could. Then finished by running around Washington a bit as a cool down. (Precision 228.65)

AM - 5 Washington Loop. I tried to stay in bed, but couldn't let myself. Kind of cooled off again last night. (Cumulus red 451.85)

afternoon - 11.75 Shnobe Kibe.  Started off with a few of the boys and as they went up Staheli's Hill, I extended around the mountain.  Only got chased by a few dogs - some friendly, others foes.  Back at PVHS I tried to start up the Jeep (it wouldn't), did my abs workout quickly as to not cool off too much and then ran the 2.75 home.  (Stratus 212.2) 

afternoon - 14 River Trail into Bloomington Hills and back.  Started off with Kimzey and Austin.  Wind was blowing hard against us.  Decided to take a detour off my normal route and extend a little.  Couldn't loop around the 1/2 course because it still has a giant hole in the trail and tractors all around it, so I just made it an out and back.  Nothing too quick as my hips still had a little soreness and weakness in it.  (Cumulus silver 352.95)

evening - 3 Treadmill @1%.  Put the kids to bed and grabbed a few extra to try and work my kinks out a bit.  Didn't really feel like going any more than this though.  Now I'll just run once a day until the 1/2.  (Cumulus orange 427.45)
 

evening - 10.8 Club run.  The normal club run route is going to be the one we have done the last two/three weeks, up onto Parkway Trail, under to Ball Fields, down by Snow Canyon HS, then extended down to the Golf Course and back up toward Sunset and then on the trail back to the store.  Today I doubled back looking for Steve, Allen, and Mike, but they headed out up Sunset.  Good run with a enjoyably easy start with a good social hour and then some pickup in a few place toward 6:20-6:40 miles.  (Cumulus Silver 363.75)

afternoon - 12.6 Junction and over top of Coral Canyon down Highland. Solid run. Did 4 x 100 barefoot grass striders on the Coral Canyon Elem. grass.  The effort was good and for three miles down Highland and back toward home I really pushed it - using the hills I got 6:10, 5:27, 5:50. (Precision 241.25)

morning - 1/2 course and extended up trail.  Club run with a lot of people starting.  Ran the first 7 with James and then by myself around the loop as Steve took off.  I thought I was really poking 'cause he was pulling away so easy, but I still was hitting a few around 6:30.  Then we took it pretty easy back up the trail.  Finally Mike and I finished with a couple up the trail and back.  (Stratus 229.4)

afternoon - 13.65 Bank run reverse and Nisson's.  Ran the bank run a little before practice started to get a few extra miles in as this afternoon was going to be busy.  Then as team warmed up, I kept going and added a few big loops.  Then Ruth, Kimz, Austin and I ran Nisson's with a detour into the desert above the Fire Station and a lap around Sandberg's Pond to add a few more miles.  Nice easy pace run into a little different area than usual.  (Precision 254.3)

PM - 12 on Treadmill.  Sick family meant heading home right after school so my wife could go to the doctor.  Her and my youngest have strep.  Eventually I was able to get my run in - on the treadmill so I could help out if needed.  Turned on some tunes and a b-ball game and set off.  Eventually I turned it up to 6:40 and started a climb, from 1%-5% for each mile and then back down, finishing with a 1% mile at 6:00 and a cooldowner at back at 6:40.  It was a good workout, the best I have had on the treadmill in some time.  (Cumulus orange 439.45)

afternoon - 9 Shnobe Kibe.  Good run if I wouldn't have been frozen.  Of all the days to forget a long sleeve shirt!  The temps were in the low 30's, but the wind chill was a bit on the cold side.  It was so windy that not only did it nearly blow me over running into it - literally - but going with it, I could feel it pushing me along with quite a force  (I was hitting 6:00 with about a 7:30 effort).  Then I woke to find half of my fence blown over, that will be a fun one to fix. (Cumulus silver 372.75)

Planned on running about 5-6 more in the evening, but I was feeling pretty sick to my stomach, so I passed.
 

evening - 7.25 Club run, SCHS loop.  For the most part took it pretty easy and tried to get ready to race.  Hit 2 miles in the middle at 4:58 and 5:20.  The hard pace really got me feeling and thinking about racing - and ready mentally.  I think all should go well.  I am in better shape than last year, and last year I was pretty sick for a week up to race day.  All I can do is go run strong and set myself up for a good time.  (Precision 261.55)

afternoon - 8.5 Grapevine and to Highland Park for 4x75 barefoot grass striders and then another .6 barefoot on the grass. Then back home. Scared the big owl out of his tree out at Grapevine - pretty cool. Ready to go for tomorrow. (Stratus 237.3)

Got to the race and did a warmup of just over 2 miles in my Stratus and got ready to run. Wished Ally good luck on her 5K (30:50 5K PR!) and did a few run outs and got ready to go. Cool, but not really too bad. New the race would be tough with 2 Oly Trials Qualifiers (Logan and Nick M.), plus Sasha and a few others. But I planned on going out a solid, but not killer pace and hit a good solid time. Here's the race report:

Was very happy with how it all turned out - with only one regret! - But felt better pretty quickly after as I relaxed and went on a cool down (2 miles) with Logan. It was the first race of the year and I ran strong, kept my head in the race for the most part and ran 4 minutes faster than last year (on the same - short - course). A great way to start the year and it got me pretty pumped up to get going strong for SLC.

Great races everyone!

(Stratus 239.4)

(Ohana

morning - 10 Grapevine Springs to Coral Canyon. Slow easy pace with a bit of fatigue in the legs, but no real soreness. Ran 4x100 barefoot grass striders and .4 or so more for a mile barefoot. (Cumulus silver 381.75)

AM - 5 Washington Loop. Need to get back into the morning running even though it is a recovery week. So I'll make myself get up and run 5's this week to kind of get going again, and then just run a little shorter (8-9) in the afternoon - to hit around 80 for the week. Then next week I'll go back to 100. Legs a little tender this morning. (Cumulus red 456.85)

afternoon - 8 Washington Parkway.  Ran with Kimz, Austin and Ruthie.  They had to slow down for me on numerous occasions as apparently I am the only one in the world feeling any fatigue from the 1/2.  (Precision 269.53) 

AM - 5 Washington Loop. Same old - a little bit cooler than yesterday. (Cumulus orange 444.45)

afternoon - 8.4 Foremaster.  Ran with the distance crew again at a nice easy pace.  Trying to show the kids how to go hard and recover by example!  I extended up and around the DI Loop and stopped at Sandstone to do 4x100 barefoot grass striders and 1 1/2 laps that came back as a mile barefoot.  (Cumulus silver 389.15) 

AM - 5 Washington Loop. Ran into some neighborhood runners and ran/chatted with them for about a 1/2 mile than continued on my own with some flurries coming down. I thought it might actually turn into something, but it died down. (Cumulus red 466.85)

evening - 7 Club Run.  I was happy to go run with the club, but my enthusiasm for the run died out pretty quick because I really didn't feel like running.  But I made it through it no big deal.  I thin that it is mostly coming from my slow recovery.  I kind of want to be out hitting some bigger mileage and harder workouts, but my body isn't ready for it yet, so it is kind of blah.  (Stratus 246.4) 

AM - 5 Washington Loop.  Well I did it!  Up each morning this week.  Next week I'll extend it to 7 milers.  (Cumulus orange 449.45)

afternoon - 8 River Run.  Hadn't done this section of the run in awhile.  Didn't wear my watch, so I had no pressure to run faster than my legs wanted to take me.  Had a new pair of Stratus on which is always nice.  (Stratus red 8)

morning - 15.2 Club run from top of Veyo Hill to Store. Had a good enjoyable run with Mike. I was glad he wanted to run at the pace we did, because I couldn't have gone any faster. Still in the recovery mode. When I got home, I ran down to my parents to help my dad move some stuff (.8 miles). (Stratus red 24)

Goal for the week was to recovery.  Hopefully I'll feel that way by Monday - but it is not there yet.

Goals for next week:  I would like to hit between 90-100 all depending on my legs and if they feel fresh at all.  Tuesday will be mile repeats, and hills on Friday.  So I hope I am ready. 

AM - 7.15 Green Springs Loop.  Up a little earlier than last week.  Wasn't too hard to get up since I was up every few minutes with my daughter anyway.  It was staying up that was tough.  (Precision 276.7)

afternoon - 8 River Run.  Snowy and cold, cold, cold.  Ran with Ruth and Austin.  We about turned back after a mile because the wind was blasting the cold and snow right into us.  But we made it around to Foremaster and the wind started going with us and the run turned out to be pretty fun.  Pace was pretty decent, but no watches to back it up.  Probably about 6:45 throughout and they held it well.  (Stratus red 32)

AM - 7.15 Green Springs Loop. Cold out this morning (18 degrees when I got home). Two mornings in a row I've been up, and the silver lining, I can start to see the light at the end of the tunnel for the week. (Cumulus red 473.7)

afternoon - 3 x cemetery mile. Ran over with the team and had them do some tempo work as I ran my miles. My goal was 5:20 for three, with 1 minute jog recovery, but I went out way to quick on the first and blew the whole workout. It was very disappointing. Finished with 4x100 barefoot grass striders and then the run back to PVHS - 8.5 total. 1-5:10, It felt so smooth and easy I didn't have any idea that I had gone so quick. 2-5:26, legs really started to lose it. 3-5:32, I noticed that I was not running too hard half way through and when I tried to push it nothing was there. (Precision 284.7)

afternoon - 14 River Trail into Bloomington Hills and back. Started off with a few kids and sent them back at 3.5. I kept it going, but nothing too quick would turn out. Ave. just above 7 for the whole run. A little tired, but glad to be back moving into the longer runs. (Stratus red 46)

evening - 5 Treadmill @1%. Set off at 7:30 for an easy recovery run. Started to feel a little better by the end and thought about grabbing a few more miles, but logic got the better of me as I need to live to run another day (or morning!). Good solid bag of miles today though. (Cumulus red 478.7)

AM - 7.15 Green Springs. A bit slow to work today as I spent extra time defrosting after the run. I wish winter was over. (Cumulus orange 456.6)

evening - 10.05 Club Run.  Same route as usual.  Took it at a solid easy pace; my body wouldn't have let me go faster if I had wanted.  I felt some solid fatigue from Tuesday's miles and Wednesday's 14.  (Stratus 256.45) 

AM - 7.15 Green Springs.  Ran the loop in reverse today to mix it up a little.  (Cumulus red 485.85)

afternoon - 11.05 Foremaster and some hills.  Ran over to Foremaster with the team and then I did 4 x hills to get a base goal for next week when I actually start doing them.  I didn't go super hard, but still ran decent - but the times were pathetic (2:07,(2) 2:10's, 2:13) Next week I will run 3 hard with a goal of having them all under 2:00.  After I ran down the hosital route (so another fun hill!) and then up the Mall Stream Trail.  Got over to Sandstone for 6x100 barefoot grass striders and then 2 laps barefoot.  A decent run.  (Cumulus Silver

morning - 21.05 Base of Utah Hill from Store and Back. Showed up to run at 7:00 and luckily Clyde was there because it made the run so much better. Although I would have been able to hit the mileage I wanted, it would have been slower, less productive, and a lot less enjoyable. We had a good chat with a lot to talk about having not run together for awhile. Ave. pace for the run was 6:50 - which was pretty consistent throughout, no hard pushes, no lost miles. Good end to the week. (Stratus red 67.05)

Hit my goals for the week and I feel pretty decent. I was going to get a short 3 miler in or something in the afternoon today, but I was busy shoveling dirt for hours and hours.

Goals for next week: Have mileage right around 105 again. Get a little more solid mile workout in (be careful of the pace as to not blow the whole workout). And just keep really enjoying running like I am right now. 2 1/2 to Salt Lake - keep focused and get something out of every workout right now.

afternoon - 11.25 Coral Canyon Trail from PVHS. Good run, but I had to estimate then map the distance (with inaccurate sat. pics.) because I forgot my watch, but I'm guessing it's pretty close. Also forgot my long sleeve and gloves which made it a little more chilly, but it turned out to be a good run anyway. (Stratus 267.7)

evening - 6 Treadmill @1%. Had to hit the treadmill to make up miles I didn't get in the morning since I needed to get some sleep after not getting much because of Pyper's ear infection  I had been looking forward to running the snow.  The sleep was much needed, though. Watched the Jazz pull away from the Hornets. Ran 1st at 7:30 then the next at 6:58. (Cumulus red 497.85)

AM - 7.15 Green Springs. Recovered a little from yesterday (sleep wise) and got a few in this morning. (Cumulus orange 463.75)

late morning - 11.6 - 4 x cemetery mile.  Warmed up with 5 miler through Green Springs and set out to do 4xmiles at 5:20.  Things didn't go that well.  The worst set of miles I have ever had.  1-5:40,2-5:35,3-5:47,4-5:50.  Things just went from ugly to worse.  The whole time it was as if I had bricks for shoes.  The reason?  Fatigue.  Without a doubt, running 36+ miles in the last 20 hours has beat my legs up.  In a perfect world I would be able to spread those four runs out.  But with sick kids and then Parent/Teachers today, I had to use what time I had.  Oh well.  I'll bounce back and have a strong week and get a better set in next week.  (Precision 296.3)

Weights - 2 sets each.  It has been a bit too long since I've been in, so I made myself get some quick ones in.  It actually felt good.

AM - 8 Middleton. Go out the back way by the old house and up to the turn to the new houses up in Midd. and back. I wore my watch for the first time in a while in the morning and it spit out some nasty numbers at me. My morning runs have always been a bit slower, however. (Cumulus silver 397.15)

afternoon - 14.1 Fields loop. Started off thinking maybe today's 14 might be a little much. But I just kept it going hitting 7's and not worrying about going faster - it was a okay pace with tired legs. Then finished with a solid Tinman Finish on the last 3. Happy with the overall run and it felt good to bring it down for the last little bit. (Stratus red 81.15)

noon - 12 River Trail.  Ran down the trail and marked every .25 miles for my team to do workouts on.  It was kind of a pain and messy to run with stencils and paint for nearly 7 miles, but its done.  (Stratus 279.7)

evening - 10.15 Club Run.  I am feeling the affects of the long week.  I have hit a lot of miles and my body is ready to rest.  My goal is to just finish it up and hit the high miles this week and bring it back to 100-110 for a couple.  (Stratus red 91.3) 

AM - 8 Middleton.  Run was okay as I was dreaming of big marathon goals, but I sure am tired now.  (Cumulus silver 405.15)

afternoon - 3xSunrise hills - 9.5.  Jogged out to the hill.  Initially, I was a bit worried about the workout, being a bit tired for the week.  After last week when I ran the hill (not as a hard workout however) I thought a good goal might be under 2:00 for each of the three planned hills (which was slower than the 1:55 I had hoped for when I planned on bringing hills back).  Starting the first, I felt pretty good and flowed up to the half when I needed to work it a bit.  I was very happy to see it at 1:51 (one of my best hills ever).  But I was a bit worried about the next two, and I hoped I could keep them under 2:00 still.  2-1:50, I felt tired a little earlier, so I kept digging and using the arms, and the time was even better!  3-1:49, Again tired a little earlier, so I dug more as I didn't want to lose the good workout on the last one.  I really thought it was going to be about 1:57.  So I was really stoked when I hit the time.  Fastest hill ever and the best hill workout I have ever had.  Granted it was just three and not 4 or 5 hills, but it was a great starting point - and near the end of a very tired week.  Ran across Foremaster and then back up the Mall trail and to Sandstone to do 6x100 barefoot grass striders and 2 barefoot loops.  (Cumulus blue 8.1)

morning - 23 Pecan Farm (20). Clyde, Steve, Mike, Kimz, and I met at my house and started out on the 20 miler with sights on just finishing with no real push at the end of a LONG week. Pretty much hit 7:00's + for the first 1/2 - Kimz dropped off at 6 and head to his house for a 10 (my high school kids are hitting some good solid mileage - but I wish the others would have ran with him this morning). I GU'ed and quick water at the highway, about 11, and we started up the hills. The Purgatory Hill was over 2 miles long and we mastered it. Picked pace up a little to about 6:50 for the first mile and then we just kept increasing with Clyde and my leads and brought the next mile to 6:20 with a lot right at 6:00. In felt great to increase speed and get the HR moving even though it was a long uphill. Then Clyde and I settled to 6:30's for the next few by Coral Canyon. After finishing, 21, I went to find Mike (who had run his longest week ever) and Steve had grabbed him, so I just circled around Washington for a couple miles. Just HAD to reach 120 since I was so close. (Stratus red 114.3)

Highest Mileage Week Ever! I am pretty stoked about it. And the end of the week was actually better than the first of the week.

Goals for next week: Mileage is going to drop back to 110. I want to hit another set of good hills, and I need to get a better set of miles. But all things considered, training is going well, and I just want to keep putting in some solid mileage as track is picking up.

AM - 8 Strip Mall. Simple, boring, out and back to the first entrance to the Strip Mall by way of the old house. Who needs an entertaining run when it's too dark to see anyway? (Cumulus red 499.85 - they are now retired. Good pair of shoes, I have two more Cumulus 9's. I enjoy the feel of the Cumulus series.)

afternoon - 10.6 Parkway extended to Dino Tracks.  A pretty crappy run.  Started off with the kids and they were having fun, but the pace was a bit slower than it should have been.  Then As I went up into the desert, I really slowed up.  I was just very tired/sleepy.  (Cumulus blue 18.7) 

AM - 8 Middleton. I had a strange dream last night that when I woke up I was totally rested and felt no pain or tweaks; the reason, my head wasn't attached to my body - but I didn't seem to mind! (Cumulus silver 413.15)

afternoon - 10.25 - 4xcemetery mile. Mile goal going into this was to have a workout that I wouldn't be ashamed to write about. I'm happy to say that things went pretty well (much better than the last two weeks). Ran out to the cemetery with Ruth 2.2. 1-5:23 I started off well, but felt that I wasn't going that fast. Made sure to check my watch at key points on the loop to track progress. When I looked down the first time, I was going much quicker than I thought and found myself come in at a solid time. 2-5:17 Flet a bit better on this one and kind of held back as I wanted to make sure all 4 miles were okay not just 2. 3-5:25, time slipped a little (my weak spot is the uphill on Telegraph, hard time in the loop to have to push), but I was happy that I was able to work it well enough to stay right in there. 4-5:27, started off strong knowing that I was going to lose some time at the end, but I lost a little more than I thought. I was pretty winded at the end. However, that fatigue is okay to deal with when you have reached a goal. Like I said, much much better than last week. Hit 6x100barefoot grass striders and a little more barefooting at the soccer field and then brought it home for the total mileage. (Precision 305.4)

AM - 8 Strip Mall.  It was weird this morning, I went to change the alarm for Al and my mind tried to convince me that I could sleep in and catch the miles later.  But as I was thinking about it, my legs just slipped on out of bed and there I went.  I guess that's a good thing, because I am glad I got the run in.  (Cumulus orange 471.75)

afternoon - 14 River Trail Bloom. Hills.  Felt a bit tired as I got going.  I realized I need to get going a little quicker on a few of my workouts, so I decided to hit miles 3 and 4 on the way out at Tinman Tempo pace.  Got 6:03 and 6:00.  As I moved on, the tempo helped me pick up the rest of the pace for the run, as I hit 6:30-6:40's the rest of the run.  Tempoed the same two miles on the way back (11 and 12) and got 5:57 and 5:56.  But I was working a  bit harder to get them.  Another nice afternoon and a solid run done.  (Stratus

AM - 8 Middleton. A little bit of blowing snowflakes this morning. I had hoped we were through the cold. (Cumulus silver 421.15)

evening - 10.15 Club run.  Started out with the crew, then they took off.  So Jeff and I ran it decent to the intersection where he pealed off.  Then I was alone.  Everybody else was racing each other hitting some good Tempo miles and I just stuck to the plan and kept it as an easy day for the run.  (Stratus red 124.45)

AM - 8 Strip Mall. 10 more seconds of lying in bed and I wouldn't have made it out. But I just couldn't justify it as I thought about my goals and crawled out and sleep ran for the entire 8. (Stratus 287.7)

afternoon - 10 4xSunrise hills. Got going with some track kids and had a shot of pain in the tendons/ligaments(?) at the back of my left knee. I stopped and streched for a minute and had no more trouble with it. Got back going with a few of the runners just getting into track. Hit my hills very good. 1-1:53, a solid time as I held back just a little to make sure I could run them all at a good pace. 2-1:51, hit it solid, but I thought it might be the quickest of them all because I was tired in the legs. 3-1:50 really tried to make it solid and it worked, now just one more. 4-1:46, Got into a good mind set as I started and pushed hard, just kept pushing each section without worrying about the hill as a whole, as I hit the top I knew it was good. Caught my breathe and looked at the watch... best hill ever! So I thought that was pretty snazzy. Then went down across Foremaster up the Mall Trail over to Sandstone for 6x100 barefoot grass striders plus a little more grass running and finished to the school. (Cumulus blue 27.5)

morning - 21.2 Utah Hill to Mike's. Everybody got dropped off and I went on to 20 out. Ran out .5 more and then turned around. The next 2.5 were uphill with a pretty strong downslope wind at my face which started me out near 8:00. Once I peaked out, however, I started running very well. Hit 6:10's then started to take it under 6:00 for awhile. Kept it pretty strong up onto Shivwits and through Kayenta. Then tried to hit MP miles for the last 5, but wasn't able to bring it lower than 5:50 by that point. I was happy with the run, nonetheless. Ave. for the entire run was 6:20 I am pleased with where my running is going; I've had two solid weeks of workouts even with very high mileage and should be ready for SLC. (Stratus red 145.65)

AM - 18.4 Quail Creek. Run was pretty good. Better than some of the runs I've had out on this route. But there wasn't a whole lot built back up in the tank. During the summer I was doing a long run Sat. and another on Monday and it went okay. And I would say this run was about at that same level; the difference, however, is the extra miles during the week I've been getting now. So I think it's another sign that this are progressing. (Cumulus blue 45.9)

evening - 5 Parkway. Nice bookend runs to the day -started with the sun rising, ended with it setting. Too bad everything inbetween wore me out so bad (moving cement, rocks, and dirt for hours and hours). (Stratus 292.7)

AM - 8 Middleton. I was up okay, but my body still needed the rest and I felt it on the run; so slow. Hopefully I can bounce out of it a little with a big workout this afternoon. (Cumulus orange 479.75)

afternoon - 5xcemetery miles - 9.6. Not the best set of miles, I think I am still out of it a bit from the Saturday/Monday combo. All day long I was trying to gauge how I felt and get myself up to the workout, but even on the way out I was worried. 1-5:33, started off pretty easy on purpose as I could tell nothing was there. 2-5:30 Picked it up a bit on this one, but the 2nd half really had a struggle. 3-5:29 Still no rhythm, a sign of leg fatigue. 4-5:40 Out of gas. 5-5:43 maybe I shouldn't have done this one, but I did and it's done. Jogged it back with Ruthie and discussed her goals for the track season. (Precision 315)

AM - 8 Strip Mall. A little better run this morning. A couple easy days in a row are just what I need (and what is planned!). (Stratus red 153.65)

afternoon - 12 River Trail.  There are good/fun bad weather runs and then there are bad bad weather runs.  This one was bad.  Hard winds and rains hit about 2 miles into it and they just got worse.  Just before turning around the winds died and I thought, "Great, now I don't get them blowing with me."  If only they had stopped things wouldn't have been bad.  The wind, literally switched directions just as I did and blew against me the whole way up.  I was soaked through on the front and totally dry on the back.  I was totally caught off guard and didn't have gloves or even long sleeves - I was frozen - I didn't enjoy it very much.  (Cumulus blue

AM - 8 Middleton. I think I am catching up on my sleep a little more, as today's run had a little more energy. Running this early still is never a joy, however. (Cumulus silver 429.15)

evening - 10.5 Club run.  Took just a little different route as we searched for a lost Clyde.  (Stratus 303.2) 

AM - 8 Green Springs w/ Warm Springs (up steep hill, 1st left, then back to desert access, connect back to normal route). Best morning run I've had in some time. Awake, felt a little more fresh, ran a little quicker, temps nice with a little drizzle. The lat two easy days have help me catch back up a little I think. (Cumulus orange 487.75, about time to retire)

afternoon - 5xSunrise hills - 9.1 Well I think the needed end of this MicroCycle couldn't come any quicker. I am spent. The hills this week were crap. I was pretty spent, and I didn't push it as much as I should have. 1-1:48, felt decent on this one and started off well. 2-1:53 time slipped more than it should have. 3-1:59 that bites. 4-1:59 I really just had nothing and resigned myself to just trying to not let it slip above 2:00. 5-1:58, I thought if I really gave it everything I could bring it to 1:55 and end on a positive note. I pushed it with everything and that's all that was there. Oh well, move on. Went down Foremaster and up the Mall Trail. Didn't do my barefoot stuff though because I just wanted to be done (not a good excuse). (Cumulus blue 55)

morning - 18.2 Club run around Green Valley, Santa Clara and Ivins to store. Pace was fine at the first, I still felt pretty spent and just wanted to end the week. After Paul broke off and then James we slowly picked it up a little. When Clyde and I turned into Ivins, we decided to Tempo it on in for the last 6 ish and although it wouldn't be 20+ it would be a better workout to have a strong finish than limp on in on a longer run. We took it to a solid tempo (6:00) and then brought it down to marathon pace (5:40's). A little hip stiffness made it a bit harder than I would have hoped, but Clyde kept dragging me along - the bets reason to run with somebody, I would have slacked it if he wasn't there. 3 biggest weeks of mileage ever, done! (Stratus red 171.85)

Goals for next week: get rid of this twinge behind my right knee that showed up today while working in the yard. Back off the miles and let body recover before del Sol. Have a lot of fun down there and run well. Get ready for the last MicroCycle before the taper for SLC. Solid, fast mileage.

AM - 11.75 morning practice started up today. Arctic Circle and then 2450 all the way to the top and around Hearts and then finally AC again, with some laps on the track thrown in. I just set a new monthly record - first time over 400 miles! Good start to the week; and it makes me feel a little better than I can get solid mileage in during the morning practices so I don't have to miss mileage in the afternoon/evening. (Cumulus blue 66.75)

afternoon - 7 boys team run up into Green Springs. Knee was giving me a bit of grief. The past two weeks or so, I have occasionally had a shot of pain up through the tendons(?) behind my right knee. But it hasn't been consistent or long lasting, so no big deal. It showed up, however, on Saturday while working in the yard again, but with a bit more pain. This morning it showed up around mile 9 and hurt throughout the day and again this afternoon. I may have to shut it down for a day or two to just be on the safe side. (Stratus 310.2)

Whatever is happening behind my knee hurts too bad to run on.

Still a lot of pain - no running today.

afternoon - 3 Arctic Circle and 1 turf barefoot. Needed to go out and give the knee a little test, so... Took it very easy and ran with some of the girls team. Pace was very easy, around 8:00 or slower and pain was manageable. It felt as if I had some sort of mass moving around behind my knee, but it slowly went out. When I got back, Jeff and I ran 1 mile barefoot on the turf; again very easy, but it felt good on my legs. (Precision 318)

morning - 5 Las Vegas. Everybody took it nice and easy on me as we went 5 to stretch the legs out and breathe some fresh Vegas air! The run was good though and the legs seemed to feel a bit better. I really worked on stretching and trying to work out the kinks. (Stratus red 176.85

I had traveled down to Vegas with Steve "Papa Bear", Clyde, Logan, Nick, Adam W., and James B. Stayed the night at the luxurious Sahara and ate my first of three tasty pancake meals late that night. Plan was to get up and run in the morning (see above!) and then head on down to Wickenburg/Phoenix. After the run we headed out as quick as possible and headed out. Eventually got to the start of the race and watched a few start times head out and began to get nervous.

afternoon - 1.5 Warm up with Clyde and Logan. They helped me calm my nerves a little and get ready. (Startus red 178.35)

Stretched out a lot more and said a little prayer that the leg would hold up and we would all be safe and tried to get myself mentally ready. I was feeling a bit nervous going first, as I really wanted to get the team off to a good start.

evening - 5.45 LEG 1. Race got started off with a little confusion as I was told by one race director that I didn't need my headlamp or vest, then told by the other that I did with about 3 minutes before the race. So I raced up to the van (which was locked!) eventually got in and got back to the start with about 15 seconds to go. My headlamp wasn't adjusted right, so I just held it the whole time. Let Google take the lead as he looked like he might want to push the pace, but another guy (the Tuscon running store team) and I just settled right behind him. Mile 1 - 5:27 a solid start and things were just rolling along on a slight grade up out of town. 2-5:36 About a half mile into this, I moved around Google and we took the lead, never to give it up (but I guess he did tie me for a little). 3-5:24 I hoped that around the end of this mile the grade would turn to the downhill that was shown on the elevation map. The first major incorrect assumption of the race! No downhill! Never downhill! 4-5:29 I could tell now that we were just going to keep climbing up toward the top of this pass and do the exchange up there somewhere, so I just kept plugging. The Running Shop guy was a mystery to me, I couldn't tell exactly what he was up to, but I think he was fading a little and would drop off about 5-10 feet and then work to get right back up on my shoulder. In my head, I thought he was a bit tired, but was telling himself to hold on and keep it tight so that their next guy would go blow us away. So I laughed to myself thinking, "Should I tell this guy that I am the worst of our first 4 and the next three are going to just hammer them?!" 5-5:24 The whole run is just feeling very consistent. I am happy with my knee - its a little tight, but okay. And my pace is just like I am on a treadmill (which of course is stuck on an incline). 5.45-2:19 (5:22 pace). Saw the handoff coming up and wanted to just hammer it down and kill the guy next to me, but I decided that wouldn't be the wisest of moves and just let him settle in beside me and give it to "The Man". The second Logan took the handoff, I knew it was over!

We took off to the next start and I cooled it off about 1 mile. (Ohana -6.45

beyond early AM (12:44 AM - actually not a bad start time, because it wasn't too late or too early yet) - LEG 2 (13 for the team) Cave Creek. 7.05 miles. Tried to get a little nap at the major exchange, but I just laid there. Got up and jogged a bit of a warmup around the school parking lot a few times and figured it was time to go. (Stratus red 179.1)

By this time the team had secured a solid lead and I was just hoping I could maintain it.

1-5:33 I started out in a populated area: school, shopping, etc.. and felt okay about it all. Figured I would just ease into it. And this mile felt good. 2-5:54 I started the climbing again (this was supposed to be my hardest leg, rated Very Hard, because of length and a solid climb throughout). I really started to lose focus here. I was tired and just couldn't keep the pace where it should have been. 3-6:01, Oh crap a 6 minute mile. I am in trouble now. 4-6:02 More crap another one. I hadn't seen a soul now for over 2 miles, I hope I am going the right direction. I was going through a residential area kind of like Bloomington Hills (rolling ups alternating with more ups) and I was very hesitant about where I was going. 5-6:15 About 3/4 through this mile I finally caught someone. Way off in the distance I saw a blinking light, what a relief. 6-6:10 It's official, I suck and I want to quit. 7-5:24 I didn't feel that great, but I was very mad at myself for how poorly I ran and started to grind it a bit to try and bring it down. I thought this mile was a little quicker, but I was working hard to get there. 7.05 - Just pushed the pace on in. Cooled down for about 1 mile. I guess I gained about 30 seconds on my guy here even though I ran so bad. I guess he was just as spent as I was. (Ohana -8

Off to see Logan do his amazing thing - followed by Nick being just as amazing. It was very cool to see how real runners can just crank out amazing runs after amazing runs!

AM (6:00 AM) Leg 3 (#25) 5.3 miles Fountain Hills. Got up after about 25 minutes of sleeping and did another warm up. Hit the ol' MyoMed counter and hit some of the good stuff and ran a mile to get going (Stratus red -1. The Darkhorse came flying in and almost forgot to give me the band, and I took off. The first part of leg the leg was very cool. The sun was starting to come up and I was going through this park and around a neat lake, had a little downhill, and I felt good. 1-5:23 Hooray this is the end of this, keep pushing and make up for the struggle last time. 2-5:27 Kept it rolling. 3-5:59 Now I am tired and the thrill of being done is gone. 4-5:41 Trying to use the rolling hills, but I am too tired to use the downhill and the uphill is just abusing me even more. 5-6:19 More uphill. I saw my time going up and up and just thought, "Who cares?" 5.3-1:38 (5:51 pace) I see the end and am just so happy to be done with this. I can now pass off the race to people who can fly and I can crash! Cooled down about .5 miles and just got to enjoy the rest of the race. (Ohana 5-5.8

Everyone else did amazing and the team easily won - because of great runs from top to bottom. 17:04 total for the 182(?) miles an average of 5:38/mile! We jogged in with Steve at the finish after setting up the Keiggermeister!

After a great dinner at James and Lybi W's. (thanks guys and Sarah), we (our van) decided to get a few miles in. Made it up to Flagstaff and got a hotel room. Had a great dinner at IHOP - maybe the best time of the whole trip!
Steven Abraham Lincoln Hooper Pope, Just Makin' Memories, Oh My Steven!, Soccer and American Values, and many many more - Loved It!

afternoon - 7.3 Green Springs loop from PVHS with extension into Sandberg's. Ran with a decent crew of my guys - they ran well. Knee was a little tight, but held up. I needed the extra rest this morning and didn't run. So I planned on getting a few in in the evening, but I was too tired and yelling at everyone and needed to go to bed. So I'll pick it up more throughout the week. (Stratus 317.5)

AM - 10.3 Wendy's with double extension. Back up and at 'em this morning. Run was solid. Saw the average come down a little and more than half the miles under 7 which is good for me in the early morning. I am trying to convert my body to realizing that I need to get a good pace going in the morning as these runs are often my main workouts now with track in the afternoon. (Cumulus blue 77.05)

afternoon - 5xRiver Trail Miles. 10.2 total. Pretty crappy set of miles. I had hoped for some real solid times, but I most definitely had some left over fatigue from the relay. 1-5:36, 2-5:41 with a 1 minute jog between. Then I decided to go down the trail 1 more mile before hitting the next three, hoping the wind would help me out on the way back. 3-5:28, 4-5:41, 5-5:54. Not so sweet. Oh well. Icing up the knee as I speak. It has been a little weak and tired, but is coming around. (precision 328.2)

AM - 12 the new regular route on M/W/F at practice (a few laps until kids get there and stretched, then AC, then reverse 2450 up to Red Cliffs and around, laps again waiting for next group and then AC once more). I am tired! Sleepy and fatigued. I tried to incorporate 2 miles at Marathon Pace effort on the 2450. First was from school down the hill; it felt okay, but I knew I wasn't going MP (6:05). Second was flat section at bottom of hill for .5 and up 2450 for .5 ending at the park; slower but still tried to maintain effort (6:30). I was running pretty slow and tired by the last few miles. (Stratus red 191.1)

afternoon - 6 GreenSprings. I was absolutely tired and out of it. I was just exhausted, so I cut the run way short and just called it a day. Sometimes its just better to kill it instead of drag out the agony. Ave pace was 7:57 ahhhh! (Cumulus silver 435.15)

AM - 8 Middleton. Slept in until 5:15! Run took a 180' from yesterday afternoon. Ran much better. (Cumulus blue 85.05)

evening - 10 Club Run on Red Hills Trail down to Temple and College and back to store. Good solid run, times weren't great, but neither is my running right now. (Stratus 327.8)

AM - 13.2 Wendy's-Green Springs. I knew I would be a bit slow, but a 1:40? I am in need of a little break. Just finish off the week and be done for a couple days. (Cumulus blue 90.35)

noon - 5 Washington Parkway. Nice easy run. Only 1 more for the week. (Precision 333.2)

AM - 21.05 Green Valley Loop. A bit early, but had to because of a meet. Run was okay, but not stellar. Tried to pick the pace up moving down Valley View and back into town, but could only manage 6:30's. Ave was 7:16. Hips were very sore as I finished and it made it hard to finish up, but they have loosened up now. (Stratus red 212.15)

A pretty solid week considering I only hit a 7 on Monday. Hopefully the weekend will let me finish off a bit of recovery.

Goals for next week: Hit some very good miles at the first of the week so I can back off a little to try and get a decent 10K Saturday that I am going to use for my speed for the week. 3 more SOLID weeks and then the taper.

morning - 17 Target loop, then mall run, then home. I guess it was morning, although it seemed like I should have called it AM because of the time change. A decent run. (Cumulus blue 107.35

evening - 5 Washington Parkway reverse. Ran the opposite way so I would have enough light on the dirt, but the sunlight just kept lingering and it was light almost the whole way. A pretty tired run. A lot of pain and fatigue in the lower abductors. It's could be a tough one tomorrow. (Cumulus orange 492.75)

morning - 17.1 Target loop, then Mall run (modified), and home by way of DogPound. Well it was a crapper, for sure. Very wiped out. I am glad it is finished. Miles will be cut back a bit now this week (to 15/day or so). (Stratus red 229.25)

evening - 5 Parkway w/ James. Felt much better this evening. Nothing too quick, but a nice enjoyable run. (Precision 338.2)

morning - 10.35 to PVHS, GS 5 w/ team, home. Felt a bit stronger this morning, but still not ready to race. (Stratus 338.5)

evening - 5 Parkway. Still feeling like I need a few days before I will be able to even attempt to run fast and race. (Cumulus silver 440.15)

morning - 8 to PVHS and then Staheli Hill and home. Cut out from the team and just headed home during the run since I will get 7 tonight. Still not feeling sharp at all. (Stratus red 237.25)

evening - 9.75 Club run on Spectrum course and to Mike's house. It was nice to run the course; not nice to run the 4 miles after. I was only planning/wanting/needing to run 7 tonight, and my body didn't think that the extra was necessarily a good thing. In fact when most everybody else decided to go get 10, I just sat there like a lump on a log. Hopefully I can get something in my legs for Saturday, or it's going to be a disappointment. Also, this is holding me back from getting mentally ready - I know it's not the most important race ever, but I would like to run well and test where my fitness actually is going into the last month before SL. (Stratus 346.25)

morning - 7.25 to PVHS then Sandberg's Pond w/ team and home.  Had a very fun run around the desert and the pond.  Found a frisbee and let the throwing of that lead us around for awhile.  Willy never caught any cows, but he did land in a nice pile of fresh cow crap when he tripped trying to catch the frisbee (we all had to stop we were laughing so hard!).  Broke in a new pair of Landreth 4's.  They felt pretty good.  I really like the cushioning for now.  It seems that the forefoot is a little wider - good for some people, but I didn't need the extra room.  (Landreth 7.25) 

1 mile warm up at the race finish. Then caught one of the last buses up. (Precision 339.2)

At the start line, warmed up just a little more (.3) and got ready to go. All the usual suspects were around and Clyde told me that a strong UVSC runner was around who had just run 15 flat 5000 on the track last week. We took off and Nick, UVSC, Clyde and I settled into a strong pace and worked around Jose, who was doing his usual thing, after a few minutes. I wanted a 4:40 first mile and hoped I could hold onto to something after that. 1-4:40, exactly what I wanted. Although it didn't seem like I was working hard, it was fast and my legs and mind started to pay on the second mile. 2-5:10, This mile was exactly where I wanted it as well, but Clyde tested me and pulled away by about 5 seconds or so here (Kind of unusual for him to push it hard after a hard mile 1). 3-5:10 again. I knew the third mile had to pick back up to sub 5, but I don't know I just didn't feel like it was all there. I did notice nick break the UVSC guy and thought that we would actually go around him, but he ended up settling back in and running solid. Clyde gained another few seconds here. 4-5:24 Up through the first neighborhood. I needed a 5:16 here and I lost a few. I tried to gain a few seconds on Clyde, but then he regained them on the down out of the neighborhood. I kind of resigned myself to the thought that I wouldn't catch him. 5-5:32 This should have been where I caught Clyde, but I think we were both in hard cruise/survive mode for this mile. At the end of this mile Nick and UVSC missed a turn and ended up cutting 2/3's? a mile off the race, which was kind of a bummer. 6-5:27 I had a little surge that gained me a second or two on Clyde, but then I lost the feel for it and settled again. But on the downhill out of the second neighborhood, I decided to try and give it one more push. As I did, I quickly began eating up ground on Clyde. 6.2-1:10 (5:58 pace) Coming off the roundabout, I was only 2 seconds behind him, but just then at about the mile marker, Clyde surged it and I didn't have it go with him and I just let him pull back away and I had a very slow finish.

I went back and cooled down for 3.05 as I ran back to Ally and ran in with her. This was her first 10K and she did great!

I don't know what to take from this race. I felt that it was a good workout and a decent run, but I don't feel any more ready for Salt Lake than I had before. I don't feel fast at all and am a little disappointed with the time. I guess I just need to stick to the plan and let the mileage be at 100 and no more, and get some solid 800's and 1200's in over the next few weeks. Maybe that will get the leg turnover going and some positive things moving for me. (Ohana -9.05 - these shoes are shot. They have been great, but they are done. I got a rock in my shoe right at the start, and it developed a very strong blister by the end of the race.

AM - 8.3 morning practice. Laps and AC w/ Austin, part with Ruth, then 2450. But by the end I could really feel my cold/flu sapping any energy I once had out of me, so I called it quits in hope of being able to make it through the day. Blister didn't bug too much, just a little rubbing on the side of the foot. (Landreth 15.55)

afternoon - 7 Hospital Run. Not a great run by any means; marked mostly by coughing and hacking up crap from my lungs. But I made it through and Ruth probably won't ever run near me again. (Stratus 353.75)

afternoon - 11.25 5x1000 on River Trail and then 4 barefoot striders. The cough medicine knocked me out pretty good last night and I wasn't able to get up and run this morning. I hoped I could get a decent workout in with this cough. It went rpetty good considering - at least a step in the right direction, considering... Ran down to the trail and did the first on the first part of the trail 1-3:28, this is where I hoped I would be able to get all of them, so I was pleased. 2-3:30 Just a little slower, but things were going okay. 3-3:31 A pretty solid one, had a little better time until the steep (but short) climb by the post office. 4-3:31 Brought it back up the trail now and was still maintaining a pretty decent pace. 5-3:37 dropped a bit more than I would have liked, a sign that I was done - so I guess it was good that I was. Ran back to school and did some barefoot work. These would have been quicker had I not been sick, but the coughing and the soreness in the muscles was holding me back a bit. But it feels pretty good to pick up the pace. (Stratus red 247.95)

evening - 4 Treadmill @ 1%. It's been a long time since I hit the treadmill. I wanted to grab a few more miles, but still allow myself to be able to have rest and recover to get feeling better, so I just went four. Started with a mile at 7:30, then 7:00, then 6:30, and finally 6:00. Maybe I need to get back on the treadmill once in a while to force myself to hit some pacing like I did toward the end? (Cumulus silver 444.15)

AM - 11.3 morning practice: laps, AC, 2450, AC. Had a few heavy coughing fits and also some time where it chilled a little. Was pretty spent by the end of it. (Cumulus blue 118.65)

no run this afternoon - decided not to run w/ the kids at practice, then when I got home I just crashed.

Nothing today - I doubt for the rest of the week unless I start feeling better.

I just read this article by Frank Shorter and he said, "Finally, remember that the more consistent you are in your training, the less you must rely on a perfect training run every day." Which makes me feel a little better about having to miss a few days from being sick.

Another goose egg - even missed the track meet last night because I was so wasted.

Can't breathe = can't run

I am coming close to a pretty important crossroads. It seems that I am missing some very important workout time for tuning things up for the Salt Lake Marathon. I am beginning to think that maybe I won't be able to run it. I am leaning toward the idea that if I can't get at least two solid workouts in later this week, I will just pass on SLC. It is a tough decision. I know I could still run a solid time if I get better and am running again in say a week and a half. But I don't want to run just a solid time. I have put a lot of effort into this throughout the winter and more and have my sights set pretty high. If I can't run, I will just reevaluate. I would love to move back to Ogden, but with State Track, I just can't. What do some of you think (and don't just give me that sugar-coated bs of you'll do great and a 2:35 is great blah... blah... blah...)

Doc says pneumonia!
 

afternoon - 3 on track. Back at it. I figured my lungs would be a little spent, but that my legs wouldn't be too bad coming around - wrong. I felt like an old man. But my lungs felt decent. I didn't push the pace by any means and only ran laps so I could quit if I needed. But it was nice to get moving again. I think I'll bump it up just a little tomorrow. (Landreth 18.55)

afternoon - 5 Mall Run. Went out and about today. Legs were a bit tired, but lungs felt pretty solid. At first I thought I wouldn't be able to do more than 5 tomorrow, but once I got going things evened out and I think I will be able to do 7 or so tomorrow. (Cumulus blue 123.65)

afternoon - 8.6 River Trail. Felt pretty decent throughout the run. Some old fellow on a bike pulled up along-side me and rode with me as I ran. I think he was Name Dropper Sr. He talked the entire time about races he'd run and people he knew. But it made the run go smoother. Had to run in old Cumulus reds because I brought two different shoes to school - luckily I had these here already. (Cumulus red 509.5)

AM - 9.5 Wendy's. Earliest I have been up in over two weeks and it killed me. Run was exhausting. Ave. was only 8:15. I knew I had been running slow this week, but this was the first time I wore my watch to prove it. Yesterday was a much better run. (Landreth 28.05)

mid-morning - 10 River Trail. Sneaked out during my prep to get the run in. Right away I could tell it was going to be better than yesterday. I could feel the difference in my lungs and legs. I would say that they are both around 70% now - its coming up. Run was 1:12.30, so an average of 7:15 - the best run yet. (Stratus 363.75)

morning - 20.25 SGM course. Ran the first Steve and Bill and they kept me honest and moving for the first 10.05. We averaged a solid 7:15 for this section. Hit a water break and then planned on trying a little tempo. I wasn't sure where I would be at - maybe 6:30 or so. But Steve pulled me along and we average right at 6:00 for pretty much the whole 10, except the winchester hill (which actually split on to two miles) where I felt like I needed to sit back or I might not make it. Lungs were pretty good; they started to close off a bit toward the end. Now I am just really needing the legs to come around. This felt like one of the hardest workouts I have ever done just because it was so tough to just keep the legs moving at this pace - but it is coming around. Finished with a .2 cool to the store. (Landreth 48.3)

AM - 11.75 Target Loop. Getting wasn't bad this morning! Running was. Could feel Saturday's run in my legs - sore and tired. I am not anywhere near 100% yet, and I may just have to accept the fact that I won't be at the race. (Landreth 60.05)

Checked my resting heart rate yesterday. It was a bit high, 55. Although I haven't taken it in a long time to have a solid base to judge by, I would say that it was high because of continued fatigue from Saturday's hard workout and my body still feeling the effects of the sickness.

Goals for the week: Get everything on track as best as possible. I would like to push toward 100 miles (that sounds weird for the week before a marathon, but I feel like it would do a lot of good for me to bring my miles up and try to keep fitness strong after the stages of not running and recovering); also I need to get a solid speed workout in (800's tomorrow -kind of scary, I don't know how good they'll be); and most importantly a good long run/tempo finish on Saturday. Then next week I'll get decent mileage in on Monday and Tuesday and then set into whatever kind of taper I can get.

afternoon - 7.4 Shnobe Kibe Trail. Went out with team to hit a 7 miler to Shnobe Kibe by way of the new road to the bridge, but we were just short on mileage before the turn around. So Ruth found a sweet trail which we just extended around the mountain. It had vicious little rollers and was just a lot of fun. Fun running with the kids even though they had to slow down for the old man. (Cumulus blue 131.05)

AM - 10x800's. 2.7 mile warmup from home to PVHS. Then 10x800's. I really didn't know what to expect from this workout. I hoped it would show signs of improvement, but I realize I haven't done a workout like this in a month. They were slower than I thought. The first 5 were right around 2:55 give or take a second. Then my right hammy really tightened up and I had to stretch it a lot. 6 was 2:53, but at 7 it tightened up again and I slowed to a 2:58. Stretched really good again then 8,9, and 10 all slowed to over 3:00. Then cooled down with a mile. I was pretty disappointed about it all. (Stratus red 258.8)

When I was trying to decide whether or not to still do SLC I mentioned I didn't want any 2:35 is okay comments. Now I am pleading for a 2:35! Actually, I have decided (at least for today - and I hope I can change this later) that my realistic goal for SLC is going to be 2:50. What a bummer after such a strong winter.

evening - 3.5 Ran home from school after the track meet by way of Cottonmill East to extend it a little. (Stratus red 262.3)

afternoon - 13.25 River Trail and Fire Station desert. Went out for 8 by myself at the end of the school day and then got back and ran with the boys team out to the Fire Station and the desert around there. 1st part of the run was iffy, 2nd part was a bit better. (Stratus 377)

AM - 12 Target Loop. Hard to get out of bed, but once I did, the run was okay. Maybe just a little bit better than Monday when I did this. Happy I didn't run twice yesterday, even though this will be my only run today too (track meet). I think my legs are just waiting to come back - right there, just waiting to break through. (Cumulus blue 143.05)

AM - 10 morning practice. Had trouble getting up, since I had just barely gone to bed (dirty track meets!). Then my Jeep wouldn't start. So I barely made it to practice before Ruth had to run alone. We did AC. Then I did 2450 and 2 laps while waiting for Kimz and Austin. Then the three of us did AC. Isn't it interesting that the three that show up to practice in the morning are also the three that are actually hitting PR's and BYU and State times. (Stratus red 272.3)

Jumped on the scale this morning and was 145.8 without shoes. A bit low still - granted that was after my run, but I didn't sweat much in the chill this morning. I have always run my best races at a race weight of 150. But I think somewhere around 148 will still bring me back enough strength to run solid.

afternoon - 6 Green Springs. Ran with the boys and Ruth. Just a nice easy run to help us all try and get our legs back. (Cumulus silver 450.15)

morning - I decided to do this race for my hard workout for the day since the Steves got me in free and it was hard to workout the ride up to Central for 20 on the course. My goal was to just make it a solid workout, whatever that meant - and hopefully get a continued better feel as I approach SL in a week (yikes!)

Met up with Steve, Bill, and Clyde for a run on the course before the race. It was going to be a hard, hilly bugger. In a way I was kind of happy for that because I don't feel I can run that fast right now anyway. (Landreth 66.45)

Got back just in time to do the quick last minute race adjustments and then we were off. 1-5:25, Clyde established early control, and it seemed as if I felt okay and would just run in 2nd throughout (which is apparently just my destiny!), but this was the first solid under 6:00 minute pace I had had since being sick. 2-5:21 included the 2nd climb of the race (the first was up around the elem.) This was a tough hill up past the park, but then a great downhill which I would have loved to burn up. 3-5:36 A bit of fatigue, but nothing major. The flattest mile of the race. Worried a little about being caught. 4-5:40 Still running pretty good as we turned onto the highway. My form felt pretty good throughout the race. 5-6:22 A mother of a section. Uphill throughout with a big hill by the golf course maintenance yard. I run this section all the time on Junction, but this was the first time I raced it. At one point I looked at my watch and my pace was 7:23; I thought, "I am in a RACE and am going 7:23 pace. Oh boy..." 6-6:02 Tried to get back on pace as I topped out on the hill, but the wind held me to just 5:40 for the last .5 of this mile and I could quite bring it back under 6. .2-(.16 on watch)52 secs. (5:24 pace) Just finished it on in at a solid pace. (Ohana 6.2)(new pair - felt great)

Grabbed a drink and talked at the line for a minute and then Steve, Clyde, James, and I ran the course again and 7:30 pace and then finished it off with another 1.2 to hit the 20 mark. (Landreth 73.95)

Felt good enough about the race that I will make an adjustment to my goal for SLC. I am going to set it at 2:40; maybe a little ambitious, but today's run was solid and it made me happy to run a little better.

AM - 10.2 morning practice. AC w/ Ruth. 2450 up to DI. Then AC with a larger group! I hope the kids realize they need to be there consistently after I kind of got on them last week. Taper week! It is kind of weird going in to the week of a marathon having just run 95 last week. But it needed to be done. I plan on hitting 8 tomorrow and then a massage, 7 Weds., 5 Thurs and Fri. and then the race. So I hope that will lead me to feeling fresh and ready to go. (Cumulus blue 153.25)

AM - 8 Middleton. Ran the Middleton 8 out and back with a goal of trying to hit MP for the last four (or at least as close as I could get). I still have a struggle hitting good workouts in the morning. It is hard to run faster when I am tired, its dark, I'm hungry, I'm tired! But it was a good workout and I could feel it burning a bit. Getting back, I started my carbo load for the next three days. This is something I am still trying to figure out, but I am trying 2 new carb drinks to help get it all in. (Landreth 81.95)

AM - 6.65 Green Springs w/o extension. Run was nice today. Didn't time anything, just went with the flow. (Stratus 383.65)

Got a massage last night. It felt pretty decent. I wasn't totally mush relaxed when it was done - but I really didn't know what to expect. But it did get some crazy knots out of my back and loosened up my hammies, calves, and hip flexors a lot, so that is real good.

morning - 5.2 Parkway. Got to sleep in a little (w/ just teacher meetings today and no school). Had a solid 5 miler on the Parkway. Ran MP from the top of the Parkway down and into Cottonmill E. (2 miles: 5:30, 5:50). Rolled on the downhill, and tried to keep it smooth on the flat and felt better about it toward the end. I think 2:40 is still a legit/tough goal. Last day of carbo-loading. I have eaten so much, I don't feel like eating anymore. (Startus red 277.5)

morning - 5.05 Sego Lily Loop in Sandy. Temps were very pleasant for the run. Took about 3.5 miles to work the kinks out of the legs, but once I did, I started thinking about the race and I really started to roll w/o even noticing. (Landreth 86)
Then I went to the expo and got my number. I worried that I wouldn't be registered because no one would reply to my emails, and sure enough I wasn't. But they were very helpful and took care of it no problem. Well... here we go.

I guess I'll write about my race while I can still remember it, even though I really don't feel like it.

What a mix of emotions - I still don't really know what to say/think/feel about this run even days later. I really thought 2:40 would be possible, but with the wind, I knew it would slow me a little bit. I started out trying for it anyway. James (he ran the 1/2 and hit a big PR in 1:28!) and I got to the start with plenty of time to get ready. Then got up on the line and saw everybody after a short little warm up. (splits are Garmin, not mile markers, and it measured a little long, so they don't add up perfectly.)

1-5:44 Started off about where I wanted. Felt the group out and let the leaders go away as Sasha, Matt H., and I kind of established position. I actually wanted to start a little closer to 6, and in retrospect, I should have stayed right with Adam and Kory. 2-5:50 Pretty solid start. Sasha moves up and it's basically Matt H. and I now with no one else really around. 3-6:06 A little slower up the hill and into the wind, but just fine. 4-5:22 Big downhill mile, and we just let it roll, but don't push to overwork it. 5-5:37 Continue the downhill and near the park. 6-5:58 Settled back into pace and worked with Matt through the park. I was worried about the hills (in the couple weeks back up to the race, it seemed that I had no hill strength at all) and I had to work a little to hard to stay with Matt. 7-6:08 Set back into a good rhythm and Matt and I kept switching leads in the wind. Saw Sasha up a ways and decided working together we might get to him by the end of the race. (Oh how wrong!) 8-6:24 Wind was really working me. 9-6:23 The hill up Keller Lane ruined me. Matt pulled away and I just couldn't go and I started thinking bad. 10-6:19 Trying to work the wind and keep strong. 11-6:01 A better mile because Adam caught me and I ran right behind him for the mile, trying to get my legs back. 12-6:20 Then he left me. 13-6:57 This is where I got the worst mentally in a race I have ever been (miles 13-20). I really lost any positive thoughts and the race became a nightmare on this last climb before the turn on 62nd. 14-6:17 Tried to bring it back together on the downhill, but as the time shows I just couldn't. And I watched the lead ladies just pull away. 15-6:18 It is weird. The pace was not hard to keep at all (because it was slow), but I couldn't go any faster, and it was making me SO mad and frustrated. 16-7:00 I can't repeat the thoughts that were going through my mind at this point. Ally's grandma lives right off here and I was hoping she was out so I could quit. I just wanted to walk off. She wasn't, but that didn't stop me from looking for an out. I walked through the aid station at the end here and hoped to see a van/something that would take me in. 17-6:31 Figured I just had to keep going, so I did. 18-7:11 Walked through the aid station again. Not really because I hurt or anything at all, but just because I wanted to (to be done, to quit, to never run again). 19-6:43 Started running again. Why? 20-7:30 Walked through again. And again for no reason. The 6:30 pace wasn't hurting me at all, I just was so negative walking was my only out. But then I saw that I could still get 2:50 and I just pushed the thoughts out and decided I could make something of the run. 21-6:36 Tried to just focus on the few that had passed me because of my breaks and I actually stayed the same distance with them. 22-6:28 For a moment I thought about walking again (I had each of the last three stations), but I figured why? I don't need to. 23-6:32 Staying at this pace still. I think it showed that my endurance was just fine (or had come back pretty good), but the fastness was what was really affected by the sickness (and it had not come back at all). 24-6:37 still on pace to hit that sub 2:50 and that made me feel okay. 25-6:56 dodging a lot of 1/2'ers and the little climb in town here really hit me again. 26-7:00 I am just trying to dig, but really I am pretty spent. .2 (.34 on Garmin)- 6:29 pace. Finish was a little more organized with a 1/2 and a marathon chute. I could tell I was going down about the last .1. Legs were wobbling and I couldn't breathe at all. So I did, it was fun. I weezed and tried to breathe as they gave me an inhaler thing. But the breath came back quick and I just walked out as if nothing happened. (Ohana 32.7)

Didn't run today - but because it's Boston, I looked back to last year.  Funny stuff!  I wrote about how I hated it so much and am not going back.  Now I can't wait to go back.  Things were pretty vicious last year, and I had a struggle to the finish.  But those types of memories either strengthen (the challenge of the weather) or lessen (the final 10K struggle) as time moves on.  That's what I am hoping for with SLC.  I've had marathon struggles before: 3:30, 2005 TOU, after being very sick and not running for two weeks up to the marathon, and basically the memory of that is gone (except for passing out an mile 17 and then finishing in a cramped and knotted heap!); 3:20 2006 SLC, first marathon back from stroke, and the same thing, I just remember the fact that I was so happy to be back running even though it was a horribly difficult thing to finish.

I won't get a run in today either, with a track meet this afternoon.  But I think I will be ready mentally for a little something tomorrow!

Took another one off - no reason, just don't feel like running, yet.

morning - 3 AC morning practice. Just hit the late session with Austin. Everyone else showed up and started a bit late. Run was pretty decent. A few kinks in the hips and knees, but it was amazing how short it was. Nice to be running again. (Stratus 386.65)

afternoon - 4 home from PVHS by way of Dogpound. Decided to get a little run in instead of driving. Knees and hips felt a little better. (Stratus 390.65)

AM - 3 PVHS from home. Ran back to school carrying all my stuff in a backpack. It was a major pain - the pack dug into my arms and bounced a lot, so I carried it like a football switching arms every few hundred meters since it weighed more with a jacket and extra stuff for the track meet today. No knee or hip pain. But that's the only run for the day. (Stratus red 280.5)

afternoon - 8.5 Grapevine Springs by way of Reserve, under the culvert, on top of Highland, and down home by way of Parkway. It was a bit windy! I am tired of the wind. I felt pretty good and enjoyed the run. (Landreth 94.5)

AM - 10.5 morning practice: AC, 2450 extended, Green Springs. Although not good to have to get up, it was very nice to be running this morning. Had fun runs with the team. (Cumulus silver 460.65)

Goals for the week: Get a solid week's mileage in - don't want to put a number on it, yet. Just want to run good mileage and let my body finish its recovery. BYU this week which will probably throw off my mileage a little bit, but that's okay. Be more positive in all aspects of my life, including running.

AM - 8 Middleton. Somehow made it through this run. Man, it was slow. Creeky and tired this morning. (Landreth 102.5)

evening - 5 Treadmill @1%. Started off with 7:30 for 2 miles and then 6:58 for 3. Felt a little less worn than this morning. Hadn't been on the treadmill in awhile, but it was good. (Stratus 395.65)

AM - 10.5 morning practice. AC,2450 extended, GS. Not really tight and sore, I guess just worn out. My joints really ached this morning and kept me slow. (Stratus red 291)

afternoon - 4 Mosquito Trail to Dead Car and back with the boys and Ruth. I must apologize to Ruthie for having to run with the boys, but it makes life more interesting I am sure. Made Austin lay down (forcefully) in a ditch and that was worth it! (Cumulus silver 464.65)

afternoon - 10 River Trail. Pretty slow. I've decided to just finish out the weeks with 10's on Friday and Saturday and no doubles. Maybe that will help freshen me up a bit. (Landreth 112.5)

AM - 10 Wendy's. Run went much better this morning. I think my legs are starting to freshen up a bit. (Cumulus blue 170)

Nothing - Too lazy, tired, and sick from Olive Garden to make myself get up.  Oh well... no big deal this week.

AM - 8 Middleton. Run went very well this morning. Best run I've had since before being sick. Didn't time it, but from the clock at home, the 8 was in about 55 minutes - not the most stellar thing in the world, but I just felt very good. (Stratus red 300)

afternoon - 12x200's.  Started with 1 1/2 mile warmup and then got into the workout.  I didn't really have a clear goal going into it (which is never a good thing), but I hadn't done 2's in ... forever (?) so I just wanted to do as many as I could at a quick pace.  I soon found that I really don't have a quick pace anymore!  But I ran them as hard as I could.  Pretty much they were 34's with a couple 33's and then a couple 35's toward the end; then the wind really picked up and slowed me to 36's on the last two - with a 200 jog (1 minute approx.) between each one.  It was pretty difficult.  But a good 10K style workout as far as the demands on the body go.  Ended with another 1 1/2 of grass loops.  (Precision 345.2)

AM - 10 Wendy's. Solid run. Didn't feel as good and smooth as yesterday - obviously from beating myself up on the track. However, I did run at a faster pace even though I didn't wear a watch (the clock said right around 1:10 for the run). (Cumulus blue 180)

afternoon - 4 Old Car. Easy run with the boys team getting them ready for Region tomorrow and Thurs. I think they will all do well (boys and girls). They are very prepared, just need to be mentally tough. (Cumulus red 513.5)

morning - 12 Fields Loop.  Slept in a little today before having to go set up for Region track.  Run was okay.  Again didn't time it, just trying to enjoy being out running and build it easily through May to get ready for a great summer.  Both knees have been giving me a few problems.  Left knee - behind the knee like in the tendons or something; right knee - inside the knee.  I have noticed that I am walking around like an old man lately.  (Stratus 407.65)

AM - 8 Green Springs with a few extensions to make it hit the 8. An enjoyable run with some light sprinkles and then a couple nice cloud bursts. It is always fun to run in the rain because we have so little of it. My legs were mighty sore at first, but quickly moved out of it and the run was another good one. I guess I would say I am starting to come back from the sickness, marathon, and post-marathon blues. (Landreth 120.5)

afternoon - 10.5 GS/PL/WT Loop. Hadn't been up in the desert for a long time. There were a ton of flowers and cacti in bloom - is was very cool. Had a good run and enjoyed it. (Cumulus red 524)

Got to Kanab, after hitching a ride with Bill and Kendrick, in perfect time to get packet, catch a ride up to the start and get in a good warmup. Problem was, once we got to the start, we weren't allowed to run on the road to warmup. So we ran about 20 little circles around this parking lot to get a 1.5 warmup in and that was enough for all of us - maybe not our bodies, but for our sanity! It didn't look like any competition was there and that was quickly confirmed as the race started and Bill and I were about 50 meters up after about 100 meters! 1-5:21 Just really eased into it. Probably should have pushed this mile a lot quicker to hit my goal time. But I felt like just easing into it. I imagine this was probably a sub 5 mile on a hard race day. 2-5:03 This mile was also a pretty easy mile and even the 5:03 was smooth, but I was into race mode now. 3-5:19 For a course that is supposed to be downhill, I wasn't expecting this. Mile 3 and almost all of mile 4 were a gradual, not killer - but slowing you down, uphill; so I was proud that I was moving along pretty well. Luckily I didn't need any water or anything; they were barely set up and snagged me a water which would have come just in time had I wanted it (but this was probably the only snag - the race was really well managed and had great awards - except one thing, later - and quite the buffet of tasty fruits and drinks at the end - I would highly suggest more people run this race. Back to the report... 4-5:27 started to slow with the hill, but still trying to gut out a pretty good time. 5-5:26 course flattened out, but even though I was pushing, I knew I was quite a way up and the racers edge had gone even though I tried to trick myself into thinking I needed to gap somebody coming on me. 6-5:47 made the turn off the highway and into Kanab and the breeze that had been swirling and slowing me a little turned into a gale (no not SLC again!), at the same time I got a killer side-ache and about doubled over while facing the toughest section of the course (not killer uphill, but again steady climb). Lost some time here, but what can you do. .2-5:45(pace). Course measured very accurate on the Garmin (6.17). Bill came cruising in for a good 2nd and Kendrick a solid 5th overall.

Finished with a 3.25 cooldown. (Ohana 42.05) (Stratus 409.3)

Fun race, and I was pleased with how I did. Still room for improvement, but a good one overall. Glad to get the win and make it a Southern Utah race sweep for the Holt boys today (James won the Cotton Days 10K)!

Got a big ol' rock thing for first and a river trip down Catarack (sp?) Canyon outside of Moab ($1000 value), but I would rather have won the $200 they gave out last year. Not to be ungrateful, but to go on this, I would have to pay another $1000 for at least my wife to go (I thought it was a trip for 4, but I misunderstood). So if anyone out there is planning on taking a river trip contact me and I give you a good deal!

AM - 8 Green Springs with extensions. A little fatigued - not as good a run as last week. I will try and get a solid week in even with State Track. That means probably a little bit early in the week. (Landreth 128.5)

afternoon - 9.5. 2 mile DI loop with team to warm up. Then they did their 4's. After I did a big loop to get the legs moving again and went into my workout (200,400,600,800,1000 w/ equal jog distance to run between each). 200-33.45, 400-1:09 felt pretty good about the 2 and 4 but maybe overdid it a little and got pretty spent, 600-1:54, 800-2:39, 1000-3:25. Then I got home and did 2.5 more on the treadmill to finish the cooldown. (Stratus red 309.5)

I spent some time reading what I had done last year while I was in this phase because I feel like I am not doing very well right now. Unfortunately, I am right. Last year I was running quite a bit faster. 200's (sets of 10+) at 31 and 32's. 400's (sets of 12-16) at 1:16's. The turnover I used to have just isn't there anymore - even in just a year I feel it slipping.

afternoon - 12 River Trail.  Not the best of runs.  Started off with the boys team and they turned back after awhile.  Then I just kept trodding along.  Hopefully the end of two stressful and time consuming things (school and track) will get me mentally and physically back into the groove.  (Cumulus blue 192)

AM - 8 Middleton. Forced myself to get up. My mind and body just aren't into it right now. A change will be good. (Cumulus silver 472.62)

afternoon - 6.25 Foremaster with Austin and Jeffrey. It was pretty hot, and I am not used to it. (Stratus 415.55)

AM - 15 Fields run. Pretty nice run mostly because it is so nice to run in the mornings in SG in the Spring. Temps are perfect, little traffic, just really nice. To bad my running isn't as nice! But I think the longer run today and getting back into some longer ones will do me some good. (Landreth 143.5)

afternoon - 8.75 (I think) went with Austin from Lehi HS into American Fork and did a little tour of the area. A pretty nice little run. (Stratus red 318.25)

PM - 13.50 Lehi to near Point of the Mountain by way of Redwood and back through some fields. Actually not a bad little run. Pretty eventful however. Saw all sorts of wildlife, including 8 deer, a wretched pig farm, and rabid dogs that wanted to eat me alive. But it is always needed to go out and run after the first day of state track and just get away from it. Ruth did awesome and won the 1600, but then we had a couple disappointments - oh well, that's life. I probably won't get out tomorrow. (Stratus red 331.75)

2nd day of state track.  No run.

Goals for next week:  It is time to get real again.  I will be entering a Speed Phase for the next 1 1/2 months (an idea I have been toying with in my training for the past while).  Mileage for this phase will be between 85-100 with 2 days of hard speed stuff.  This is based upon what I guess might be called the Kenyan model where after a long base building period (this past winter) the athlete switches to a 6 week speed phase with 2 hard speed workouts/week then transitions into a marathon specific phase for about 8-10 weeks and then the taper.  This idea follows a lot of my own personal philosophy that to run a fast marathon you have to be able to run fast in the first place and then teach yourself to translate that into marathon specific running.  We'll see how it goes. 

AM - 10 Wendy's. Decent little run today. Let's see what happens today. (Cumulus silver 482.65)

afternoon - 6x400's. Warmed up (although I shouldn't need to use that phrase as it was 105 when I stepped out of school!) with the PVMS run 2.5. Got back to the school to see that our track was starting to get torn up - we are getting a new one this summer, and I guess there are getting started right away - so I ran as the grader stripped the layers of track up. As it was so hot (black track and artificial turf field probably made it well over 130 down on the track) I planned on just doing 6 or so. 1-1:15, 2-1:16, 3-1:18 then I got a quick drink and rest time went from 1:00 to 2:00 between 3 and 4, 4-1:15, 5-1:18, 6-1:22. The heat was pretty intense and although I think I could have probably made it up to 10 or so they would have all been 1:20 or so and I might have dropped on the track (I've had heat exhaustion, even heat stroke, too many times). So I figured that was enough and jogged 2 big loops to round out the 6 mile workout. Although the times weren't stellar, I felt better than the past few speed workouts. The legs felt more fluid, like they were actually eating up ground, instead of fighting every step. (Landreth 153.5)

Also ran in the pool for about 5 minutes (no watch/official time). I am going to do this throughout the summer, and I just wanted to see how it felt. I was difficult and got me breathing decently. I think I will get a better hand of the form as I practice it more. From now on, I will just label it as Pool Run - (time)5 min.

I just realized the 50K is this weekend not next so I changed a couple things around for the week, but no big deal - I am not really racing at all, just going for a 31 mile run!

Another side note: I tried on Hayden's toe-shoes (whatever they are called) at state track. They have an interesting feel. It would be nice to have a pair so as to not have to worry about stickers and stuff on the grass, but I need another pair of trainers first. So maybe someday.

AM - 8 Middleton. Not a bad little run, but I was a little sore from yesterday's speed in the heat and the swimming I did yesterday. (Stratus -8

afternoon - 8 Parkway. Another burner, but Austin and I decided to brave the heat. We carried water and hit all the fountains along the way. Now I feel a bit drained. Looking forward to cooler weather tomorrow. (Cumulus blue -8

Pool Running - 5 min. 

AM - 10 Junction. First time in a long time I ran out to the Junction. I was a bit tired and trashed. I am not sure if my hammies are wasted because of the heat or the pool running (I think a bit of both). (Stratus red 341.75)

early afternoon - 8 River Run. It was 10+ degrees cooler this afternoon than at 5:00 this morning! It was a much needed break. My legs are still pretty drained and sore. Running is fine, but it does scare me a little for this weekend's long run. (Cumulus red 532)

AM - 8 Green Springs w/ extensions. Very nice weather. Left knee has still been giving me fits, so I wintercrested and took some IB last night and this morning. No pain during the run. It is just after that it gets very tight and sore. (Cumulus blue 200)

evening - 7 Club Run. Hadn't been to club for a long time, so it was nice to catch up with Mike and Dustin. Everyone else ditched us. Worked on the legs with the massager for a long time when I got home to try and get the soreness out. (Stratus 422.55)

AM - 10 Wendy's. Another solid run - nothing great, nothing bad. Knee is feeling a little better, so is quad, need to stay on top of them though. (Stratus red 351.75)

afternoon - 5 Parkway. Temps were almost cold, very nice. At the end picked up the pace a little to try and beat the rain that finally showed up. (Cumulus blue 205)

AM - Holy crap... what a neat experience. This run was one of the reasons I love running. Up very early to hit the bus up to Central. We were told the rains had made the trail section a bit wet (but it turned out to not be bad at all). Also, the overcast skies made for some pretty dark running. The race organizers tried there best, however, by having a 4-wheeler right behind us, so we could see a little. A little chilly at the start, but not really too bad - low 40's. Race started off with a guy who I later learn is Shawn Martin (brother of Theo and Tim Martin, All-Americans from NAU and Page, AZ) and he is a pretty good runner in his own right, some other guy, and myself. My plan coming into the race, and throughout, was too make sure I DIDN'T race; instead make it a good long run, so I can run well throughout the next couple weeks of training and don't have to recover. So that thought dictated how I ran. About 4 miles into the race, we hit a series of masterful hills along the powerline trail going out of Central. The other guy had nothing on the hills and I just sat right behind Shawn. My mind, however, kept going back to racing since I was right with him, so I stopped at the aide station around 7 and took a gel and let Shawn pull away. As I got going again, I kind of closed the gap. I was having a lot of fun running on this trail/dirt road and subsequently closed the gap and found myself only 30 meters back. So at around 9 I stopped at the aide station and shot the breeze for a couple minutes with an old elementary teacher Mr. Empey. So now Shawn is way up and I can just relax. The views were amazing and the fog was just rolling off the hills. Coming off 12 and onto the paved section of the course, I once again caught Shawn who was going the shoe exchange (I didn't change shoes). So I pulled up on him by about maybe 20 seconds. At this point, I was just rolling down through toward Gunlock. I was caught by Shawn and we just settled into an awesome rhythm. We talked for probably 6 miles and the times just kept getting quicker - down to 6:00 (much quicker than planned). So I told Shawn to just keep on rolling and I held up at another aide station. Then I stopped up at the next one. It was kind of funny, the volunteers didn't understand why I was just stopping and talking and the leader was pulling away! Anyway after Shawn was long gone, I just kept it moving. Around 24 my parents were at the junction of the highway to Mesquite and Gunlock. I chatted with them for a minute and notice I was starting to tighten up, so on I went. The last section of the race is essentially the same as the River 1/2 that kind of ate me up last Sept. Although I was starting to tighten and lose it, I felt better about my running this time than then. The course had a little twist at the end with a loop around a few blocks to add the last mile that was kind of a pain. And at that time, I really just wanted to be done. But on a run this long, I think anyone would really just want to be done.

Finished up by meeting all my goals. I ran solidly, had a lot of fun, enjoyed the scenery, and I think I'll be able to bounce back next week (knock on wood). I entertained myself by singing random notes as I went down through the river bottoms around 23 when I was pretty bored, and had a victory cheer for myself w/ help from the volunteers at 27 when I told them I was now running the longest I ever had!

Today was the kind of day that I think could have been a pretty solid sub 2:30 day. I actually went through the marathon at 2:58 (and that included the much tougher/slower trail section). Fun stuff! (Landreth 184.5)

AM - 10.25 Millcreek Trail. Went down and got James and we ran up the trail to the highest water pump. The run was amazing. The temps were great and there was a light little sprinkle. No wildlife however. (Cumulus silver 492.9)

afternoon - 9 Coral Canyon by Grapevine Springs w/ 1 mile barefoot grass running at Highland Park.  Can't complain at all about these temps.  I wish every summer afternoon run was at 75 degrees, but it looks like it is all coming to an end soon.  (Cumulus red 540; most I have ever recorded putting on a shoe, it is still feeling good and holding up well) 

AM - 10.25 Washington Loop then joined James for Dogpound. Legs were a bit more tired today than yesterday. The whole run ave. was only 8:00. But that's what the legs had. (Cumulus blue 215.25)

afternoon - 6.65 Dino Tracks.  Still nice out, but starting to warm up.  Dip in the pool after was quite refreshing.  Still some residual fatigue in the legs. (191.15)

Pool Running - 10 minutes.  Earlier in afternoon, before afternoon run.  Twice as long as both other times.  Getting the hang of it.  Noticed that the faster I went, the more I stayed up on top of the water.