Relentless

mid-morning - 9.25 Little Black Mountain.  Ran with the club crew from the border down into the AZ desert and checked out the petroglyphs at Little Black Mt.  Hip held up real fine.  (Triumph 391.55)

2010, so here are some goals: race a lot more, even just local stuff, and have some fun with it; try and get some speed back; keep working hard at it.  There they are, simple, but should get me to have a solid year.

morning - 16.8 Little Black Mt.x2.  Ran the same loop as yesterday, but in reverse and twice.  James and Logan hit a bit more.  Steve Shepard (cousin-in-law) who runs at Weber St. joined us and so did Trev and Austin for a good long run at the end of their longest week.  Hip felt just fine after hurting a bit last night when I woke up.  (Landreth orange 551)

Had a good resting week.  Legs feel a bit more energized and I feel that I have some direction in my running now - something to work toward.  I think I may have to just deal with some pain from the hip, so I'll try and minimize it as much as possible.

Goals for next week: start off on this 10K training program for about 2 1/2 months - goal, get faster.

afternoon - 10 3x2000.  Warmed up and cooled with DI.  Ran 3x2000.  Tried to keep relaxed and strong throughout, but faded a bit toward the end.  The pace wasn't too bad, just hard to maintain strength as I slowly wore down.  6:46, 6:50, 6:58 with 90 sec. jog recovery.  Looking forward to improving and building on it in a few weeks.  Molly's Turf run.  (Free 94.2)(old Ohana -4) 

afternoon - 10 8xOld Man Hills.  Ran over to Old Mans with most of the team and did 8 solid 400 m. hills.  Pushed pretty good - good workout.  Hip feeling solid.  Weights.  Molly's Turf Run.  (Boston 17)

afternoon - 11 Parkway.  Ruth joined the team for a easy day on the Parkway.  Finished with 8xbarefoot striders and then Molly's Turf run.  (Stratsu grey 393.6)(barefoot '10 1)(Five Fingers 117.85)

0 - missed club and the my run working on a flooded basement - hideous.

afternoon - 11 Albino.  Vis joined us for a nice Albino run.  Kept the trail in the desert more than last time.  A bit worn down from yesterday and not running also.  8xbarefoot striders.  Weights.  Molly's Turf run.  (Barefoot '10 2)(Triumph 401.55)

morning - 10 Mollie's Nipple.  Boys and I went out above Hurricane and ran Mollie's Nipple.  The view from up top was amazing.  Had a good 2 mile push to the end.  Molly's Turf run.  (Landreth orange 561.25)

Glad this week is over.  With school getting going again and the flood, it has been a pain.  

Goals for next week:  Mileage is still staying down, but should be around 65.  Keep working to get some speed.

afternoon - 11 4x1000.  Ran DI warm up and then started in on some 1000's with the Varsity boys as the rest of the team ran Dog Pound AT.  1-3 were at 3:11 with 90 sec. recovery jog.  We were doing good at sharing leads and running solid.  The 4th dropped when I had some gut problems and I slipped off on the last 400 to a 3:17 (but Austin and Trev hit the 3:11 again).  Pretty happy with the set; I'll keep working to see improvements.  Cooled down with Starbucks.  Then Molly's Turf Run (Pyps joined me this time, and Laney in the jogger as is often the case).  (Free 102.2)(old Ohanas -3)

afternoon - 11 River Run.  Hadn't done this loop in some time.  Legs were a little worn down from yesterday's 1000's.  Finished with 8xbarefoot striders, weights, and Molly's 8th run.  (Boston 27)(Barefoot '10 3)

afternoon - 13 Dam Road.  Ran the long run for the week with the boys.  I felt pretty worn down.  I thought that these shorter mileage weeks and stuff were supposed to keep me feeling good.  Molly's Mile.  (Landreth blue 225.5)

evening - 8 Club.  Nice easy 8 as we ran around Bloomington.  I felt much better than yesterday and so I didn't push it to add more after.  That has been a hard thing about these lower miles, I just feel like I need every run to be 12-15 and each day to be at least 20.  So it is kind of an adjustment.  Hopefully it is letting me rest and feel stronger in the long run.  (Cumulus gold 491.75)

afternoon - 12 River Trail.  Ran down to the River Trail on an out and back.  Didn't quite feel up to the 5K pace I was supposed to hit for... well, a 5K.  But on the way back Ryan started to pick it up and it felt nice so I hit a 1/2 in 6:10 and then took the 2nd part of it and the next mile to 5:35.  Better than I felt like at the beginning of the run.  8xbarefooter striders - I have been trying to do these a bit quicker and hang near the boys on them.  Then weights and Molly's Turf run.  (Triumph silver 162.15)(Barefoot '10 4)

morning - 12 Little Black Mt.  Clyde found an extension to our loop down in desert that made the loop 10 miles.  So we ran that and then I added a couple more before cutting off as the rest of the group hit 20.  Feeling pretty decent now-a-days.  Have been taking ib each night to take the edge off the hip and it's been helping me sleep well.  (landreth orange 573.25)

Feeling a bit better each day this week.  Although the 1000's made me pretty tired for a day or two, I am hoping that I am getting quicker and I am also resting up good.

Goals for next week: 1/2 Saturday should be interesting.  I have no great aspirations for it.  I imagine it will be my slowest half in many years, but I would like to see where I am at.

morning - 10.75 10x400's.  Took Molly up to Maverick first and then ran over to the track for my workout.  The wind was whipping up pretty good and a steady driving rain for most of the workout.  Started the set of 4's conservatively as I wanted to get all 10 done and with just 100 meter recovery which turned out to be right about 35 secs. each time.  Was at 1:17 for the first 2, then slowed to 1:20 as the wind really started to howl on the 3rd.  So I adjusted and started working them pretty good and hit the rest in 1:15-1:17.  Felt pretty please and ran home thinking that it was one of those workouts that have made you a better runner.  (Five Fingers 119.85)(old Ohanas -8.5)

afternoon - 10.75 Parkway - Michigan.  Went out for another controlled Michigan with the V-boys.  Paces were 5:55/6:25.  Hit everything really good and had a much better run up the Parkway than last time.  Even the 400 at the end was a lot better.  8xbarefoot striders and weights.  Molly's Mile.  (Barefoot '10 5)(Stratus grey 403.35)

afternoon - 11 Fields.  Ran out to Corey's house on a nice recovery run which had a good group of tag-a-longs.  Extended it up to Sandberg's and did a polar bear dip!  Molly's Turf run.  A little tired today, but it wasn't bad for two harder workouts in a row.  (Landreth blue 236)

evening - 8 Club.  Just James and I as no one else dared the downpour.  Just ran the Bloomington loop.  Later I went over and played ward ball for the first time in many years - the run over was a harder effort than the game.  (Free 110.2)(Five Fingers 120.85)

afternoon - 9.5 Fire Station Desert.  Went out in the desert above the Fire Station.  Sand was great from the heavy rains.  8xbarefoot striders and Molly's Mile.  (Barefoot '10 6)(Five Fingers 121.85)(Landreth black 785.35)

St. George 1/2 Marathon

James and I ran a decent warm up.  I could have used a little more, but wasn't planning on going crazy during the race and knew that I could warm up during the run.  Goal was to get in the 1:15's which is much slower than the last few years, but I thought very realistic.  Splits are Garmin and off a little as it measured at 13.22

1-5:38 a very conservative start, but felt nice

2-5:43 settled in easy with a group of about 5 or so that became three around this mile.  Graham from SUU (bandit) and the eventual 4th place runner.

3-5:31 watched Nick put in a crazy mile to work up to first.  I just kept it very cool.

4-5:39 back on the trail and letting Graham do some leading.

5-5:47 up the tough climb into Bloomington Hills, but a very solid mile.  Here Graham and 4th placer took off a bit and I didn't want to risk going after them.

6-5:33 tried to keep the gap the same.

7-5:40 not as strong on the trail as I should have been.  Although this was still on pace for what I wanted, I would have like a 5:30 here.

8-5:59 had a tough time up the Bloomington hill as you start off the loop.

9-6:07 struggled here also.  I have always had a tough time at this section of the loop whether I am racing very hard or not.  This is where Graham and 4th placer really gapped me.

10-5:43 not using the loop to my advatange.

11-5:56 I thought I had done this section a lot better until I saw the split.  I thought I was actually pushing better than this.  Don't know why I saw such a slip in time.

12-5:40 Same thing here.  I felt like I was running very strong up the trail and I was expecting a 5:30.

13-5:55 Once again.  I know I wasn't going crazy.  I felt relaxed but pushing it.  I guess I was just too relaxed.

.1-(5:04 pace/.22 on Garmin) saw the clock working toward 1:16 and I really kicked it to get under.  I only did because of elapsed time from the gun and the chip.

Cooled down for .75 after chatting with Nick, Steve O., Walter, and others as James came in.  My hip kind of ached throughout, but really kicked in some pain as I stood around.  I really couldn't move and that cut the cool down very short.  (Ohana 219.05)(Cumulus white 761.15)

This race shows me a couple things - first, I am really going to have to bear down and work hard if I want to accomplish anything.  I have a long way to go to not only get back to where I have been, but then beyond.  Secondly, I have some work to do on my racing toughness.  At no point in this race did I really push it into race gear.  For one, I was too afraid to.  I didn't want to crash and be left for dead, while knowing that I am not in that great of shape.  And, I didn't have too high of expectations, so I ran to those.  Overall, just a step - hopefully in a positive direction.

afternoon - 12.2 5x2000's.  Warmed up for 3 miles in the 5Fingers.  Then got into my 2000's not really knowing what to expect.  I was going to hit all 5 today no matter what.  And I worried if the 1/2 had taken more out of me than I thought.  But it all ended up being pretty solid.  Took the first two out conservative at 7:00 (around 5:40 pace).  And then picked it up a little on 3-5 hitting those between 6:50 and 6:56.  Felt solid, especially when I relaxed a just ran them.  Next time I will work on bringing all of them to 6:50.  400 recovery jog in between.  Cooled down with Molly's Turf run while Laners slept in the stroller. (Five Fingers 124.85)(Old Ohaha -9.2)

afternoon - 10 10xOld Man's.  Ran the team over to Old Man Hills and had a solid workout.  Based upon yesterday and still the 1/2, I was worried about what I might have left in the tank.  But I was able to hold together pretty well and gain from the workout.  Weights and Molly's Mile.  (Triumph silver 172.15)

afternoon - 11.2 2450 Park.  Ran with the team down to 2450 where we ran barefoot.  V-boys and I ran 8 miles on the grass in the rain.  Molly's Mile.  (Barefoot '10 14)(Triumph 404.75)

evening - 10 Club.  Ran out into Little Valley with the club.  Nice jaunt around town.  Later I ran over to the church for another round of b-ball.  This time I actually ran up and down quite a bit (so I might need Dustin's conversion chart!).  (Free 120.2)(Five Fingers 125.85)

afternoon - 12 Turkey Farm.  Ran up the turkey farm road and back with the 4 back at a solid progressive tempo.  Started at around 6:10 pace and ended the last mile at 5:40.  Had to continually hold Austin back.  Cooled for a mile and then did 8xbarefoot striders, weights, and Molly's Mile.  (Barefoot '10 15)(Boston 38)

AM - 14 Prospector.  Needed to get up early and back home.  So luckily I put on long sleeves, gloves, and hat (which ended up being needed, but perfect), but I forgot/didn't think about a headlamp.  So most of the run was done in the very very dark.  Through Grapevine wasn't bad because the lights of town kept it light enough to see, but going through the tunnel was eerie and dark.  Then up on the trail, I could only make out the way by the light glow of the compacted sand of the trail.  Then the moon broke free of the clouds and lit the desert up.  Although it was only for a short minute, it was very surreal.  Run was pretty slow because of this, and my hips were a bit more sore than usual of late.  Finished with Molly's Turf run.  (Landreth black 799.35)

Another decent week.  Hips coming along for the most part.  And speed may be seeing some improvement.

Goals for next week:  Hit the same sort of mileage (around 70) and have some solid workouts again.

Finished the month with absolutely no doubles!  How about that for a recovery month!

afternoon - 10 Shinob Kibe Roller Coaster.  Ran the roller coaster with a big group and then hit 8xbarefoot striders.  Finished with Molly's Turf run.  (Barefoot '10 16)(Landreth blue 245.5)

afternoon 13 - 5x1000's.  Warmed up for 5, 3 around school and then DI.  Then headed for a tough day on the track.  Boys are just getting stronger, and I tried to hand in there with them.  But today I just didn't ever really click.  3:13, 3:12, 3:13, 3:20, 3:15.  Struggled on the fourth and worked hard to bring it back on the fifth to something decent.  DI cool, weights, and Molly's 8th run.  Hips were aching a bit warming up and really hurt afterward into the night.  It was a step back as far as they are concerned (especially the problematic left hip).  (Cumulus white 766.15)(Five Fingers 127.85)(old Ohanas -6)

afternoon - 11 Corey's.  Ran out-and-back to Corey's house with a large group of the team.  Nice to see some of the younger kids and the girls getting stronger and hanging in on these runs.  Hip felt pretty tight and sore throughout.  8xbarefoot striders and Molly's 8th.  (Five Fingers 129.85)(Barefoot '10 17)(Stratus grey 411.35)

evening - 10 Club.  Ran down the trail toward Sun River.  A good run with a solid pace on the way back that felt good.  (Triumph 414.75)

afternoon - 8 Green Springs.  Easy run up to GS and then weights.  Followed with Molly's Desert run.  (Free 128.2)

morning - 21 Warner Valley.  Met up with Clyde and Logan and went on a soggy run out in Warner Valley.  Parts of the run were great, but some was so slick it was like an ice rink.  We ended up muddy messes.  Felt pretty good until about 15 and then I just tried to hang on.  Ended at home with Molly's Mile.  (Five Fingers 130.85)(Triumph silver 192.15)

Another decent week.  Hip not bugging too bad near the end of the week. 

Goals for next week:  It's time to bring back a few doubles for track practice.  So I will keep them pretty easy and mileage less on them as to make sure I don't jack up the hips.  I think there is a little progress as far as my speed goes, so I would like to keep seeing something there.

AM - 8.5 10x400's.  Got up and ran over to school and did 400's with 100 meter recovery (about 35 seconds).  Set wasn't too bad, but not great.  First was a bit slow, but I just kept getting better.  1:18-1:17 for the first 4 or 5, but it seemed like I was running very well and pushing.  I think some of it was darkness, some AM running'ness, and some Monday'ness.  Then the last half picked up to 1:15-1:14; so better, but I would like to see the whole set at that 1:14 with a couple quicker at the end.  One thing to be happy about was that the time didn't slip throughout the workout.  Finished by cooling down back home.  (old Ohana -8.5)

afternoon - 5 Starbucks.  First double in over a month.  Started with Molly's Mile and then ran with the main girls and JV boys on Starbucks.  Kept it easy and it felt decent on the hip.  After Ry's homework, she and I ran around our block (about .4) to start getting ready for Hershey's.  She liked it and did very well.  (Fiver Fingers 135.85)

AM - 3 AC.  Back to the morning stuff.  Felt nice and easy.  Didn't go over and over like in the past, however.  I'll probably just keep it with the 6:00 group for a while before I jump in for more.  (Cumulus gold 494.75)

afternoon - 10.75 Michigan.  Had a decent tempo workout today with the boys.  I didn't hit the hill as strong as last time, but the rest of the workout was cake.  Weights and Molly's Turf run.  (Boston 48.75)

afternoon - 9.25 Dixie College.  Ran over to the college and ran 2 barefoot with the boys.  Finished with Molly's Mile.  Then my girls and I ran around the block (Laney rode in the stroller, but the other two ran; it was fun).  (Landreth orange 580.5)(Barefoot '10 19)

AM - 3 AC.  After some major pain in the hip two nights ago, things are calming down a bit.  Run this morning was fine.  (Five Fingers 138.85)

evening - 8.5 Dino Tracks.  Went up on the trails with Steve and had a good run.  then just added a 1/2 with Molly since I was short on time.  (Free 136.7)

afternoon - 11 Ryan's Run.  Good easy run in the desert with the boys.  Followed by barefoot striders and weights.  Then Molly's Desert run.  (Barefoot '10 20)(Five Fingers 141.35)(Triumph 422.25)

morning - 17 Prospector.  Ran out and back on the Prospector trail with a few of the boys.  Trail was in great condition.  As always, one of my most favorite runs.  Finished with 2 with Molly on her Desert run.  (Five Fingers 143.35)(Landreth black 814.35)

Good week.  If it wasn't for the hip flare-up early in the week, it would have been very good.

Goals for next week:  Starting through the 10K training for the 3rd time.  I think there is some progress, so I will work for more.

morning - 11.5 3x2000's (attempted 5).  Kind of an interesting morning.  Started by taking Molly into the Desert (have been working with her leash off, and she has been doing very well).  Then ran over to the school for 2000's.  Neither my heart or mind was into this - so my body acted accordingly.  Times were weak from 7:00-7:10 and I just couldn't get going.  So part way into the 4th, I just jogged off the track.  I hate not finishing a workout.  On the return run home, I decided to push the last two miles.  I ended up pushing them pretty good; well below Tinman pace.  So actually I kind of made up for the last 2 repeats that way.  (old Ohana -11.5)

Planned on getting in a short evening run, but Rylee's swim meet went longer than expected and I was pretty tired from working in the yard all weekend, so I dropped it.

afternoon - 10.25 5x(2x200+1x400) Old Man Hills.  Workout was tough and I was spent, and so were the kids that did it.  Weights and then Molly's Mile.  (Stratus grey 421.6)

AM - 3 AC.  Hip felt good after a couple hard workouts.  (Five Fingers 146.35)

afternoon - 11 Parkway.  Recovery run (and long run for some of the kids) up on the Parkway.  8xbarefoot striders and then Molly's Turf run.  Still feeling the last two days a little.  (Barefoot '10 21)(Free 147.7)

afternoon - 9 track.  This wasn't a hard track workout (and not all on the track either), but after DI warm ran 3x1000 with the girls.  They did a good job and hit times.  I finished with a 1600 with Cowboy in just under 5:40 (next week I'll run all 3 with him to bring them closer to 5:30).  Then we cooled down by running to visit Austin.  Molly's Turf run.  (Boston 57.75)

AM - 3 AC.  Just the regular morning stuff.  (Five Fingers 149.35)

afternoon - 11 River Trail.  Ran down the trail a bit and then got into a 4 mile Tempo.  The boys did great with Trevor leading throughout (in fact, I had to keep the reins on him).  We hit 5:51, 5:46, 5:41, and 5:35.  And the good sign was that we all felt like we were getting stronger throughout.  Finished with 8xbarefoot striders, weights, and Molly's Mile.  (Landreth blue 255.5)(Barefoot '10 22)

AM - 16.5 Mustang Pass.  Went out early onto Mustang Pass.  Actually looped the Pass section twice to add a few more miles.  Another real fun trail that is close to town (so I am sure they will destroy it soon!).  Sand was starting to dry out a little, but we got a lot more rain later in the afternoon through Sunday.  Molly's Desert run.  (Triumph silver 208.65)

Weeks have been good lately.  I think that some of the mojo is starting to come back.

Goals for next week:  More of the same, and just keep it rollin' in a positive direction.

AM - 3 AC.  Chilly run this morning as I was met with a little snow on the car.  (Five Fingers 152.35)

afternoon - 11 Old Man Hills.  4sets 2x200 + 1x800.  A tough workout.  The 200's are quick and hard to really speed on.  Then the 800's are a long way and really get your lungs burning and legs rubbery.  Molly's Mile.  (Triumph 433.25)

afternoon - 9.5 Treadmill.  Did the workout kind of in reverse today.  Weights, then striders.  Then I went home and ran Molly's Desert run followed by another 6 on the treadmill.  (Five Fingers 161.85)

AM - 3 AC.  Another AC run; kind of chilly out.  (Five Fingers 164.85)

afternoon - 9 Fields.  Ran out into the fields around Chipman's Hill and then Molly's Mile.  It was fairly cold and drizzly.  (Free 155.7)

afternoon - 12 River Trail.  Ran the same Tempo workout as last week.  Got a few others started on there's and then we got into ours - a 4 miler at a solid pace.  Miles 1 and 2 were good (a much better start than last week, although it wasn't bad last week) at 5:38, then a 5:40, and a 5:32.  Consistent and strong for everyone.  Cooled down back to the track and ran 4x200's pretty much as hard as I can go.  Then finished with Molly's 8th run.  (Boston 69.75)

AM - 3 AC.  Another morning run.  In another week we go to 5 mornings (but that is on Spring Break week, so maybe I'll hold on one more week after that).  (Five Fingers 167.85)

afternoon - 11 Dixie College.  Ran over to Dixie and then ran 2.5 barefoot.  Finishes with 8xsbarefoot striders, weights, and Molly's Mile.  (Cumulus white 773.65)(barefoot '10 25.5)

AM - 17 Fields.  Ran out into the fields on my own today.  Threw in 5 at Tinman Pace.  At first it was so easy and felt great - the way a TM should.  But then the Tempo of the other day kicked in and I had to fight a little, so I slowed and just brought it in.  Finished with Molly's Desert run.  (Landreth orange 597.5)

Week was another decent one.  Hip has seen some improvement with the heat therapy.  Felt I have improved speed a little bit more, but with still plenty of room to grow.

Goals for next week:  Busy week at school with the end of the quarter, but I should be able to hit mid 70's with a couple solid workouts again. 

AM - 3 AC.  Another easy morning run.  Form seems to be feeling the benefits of consistent Five Finger running.  (Five Fingers 170.85)

afternoon - 12 Old Man hills.  Warm and cool over to Old Mans.  Did the same workout as last week 2x200 + 1x800, 4 sets.  Although the start seemed a little rusty, I think I ran a little stronger than last week.  Molly's Turf run (Ry ran a bit, and pushed Laney like often).  (Stratus grey 433.6) 

afternoon - 9 Washington.  Ran into Washington from school and watched Trev and Corey hit some shoe sucking mud!  Striders and weights then Molly's 8th run.  Finished up with my first day of plyos - we'll see where this leads.  (Barefoot '10 26.5)(Triumph 441.25)

AM  - 3 AC.  Not sore or anything after plyos last night - which I heard I would be.  (Five Fingers 173.85)

afternoon - 10 Parkway.  Still felt pretty good today and had a nice easy run.  Molly's Turf run.  In the evening I started tightening up a little in my glutes.  (Free 165.7)

afternoon - 8.25 Foremaster.  Switched up today's workout with tomorrow hoping for less wind.  So today became a very easy run.  I don't know if that was good or not, because I had a lot of negative vibes I needed to run out.  Barefoot striders and around the block with Molly.  (Barefoot '10 27.5)(Boston 77)

AM - 3 AC.  Usual Arctic Circle run.  Hip acted like it wanted to hurt, but then didn't bug at all.  (Five Fingers 176.85)

afternoon - 13 River Trail - 40 min. Tempo.  Ran a 2 mile warm/cool down to the trail and did a 40 min. tempo.  Hit just under 7 miles, around 5:44-5:52 for each mile split.  These boys are pretty good workout partners because I would have fallen off without them.  That is a tough workout for anyone especially a high school kid.  Ended with 4x200's, weights, and Molly's Mile.  (Triumph silver 221.65)

morning - 17 Prospector.  Molly's Desert run and then headed out onto Prospector.  I wanted to keep going up into Red Cliffs and see where the trail went from there, but I was feeling the effects of yesterday's run and it was probably a good thing that I turned when I did.  (Stratus black 556.95)

Saw more progress with the hip this week as it seems to be getting better, but I need to keep on it.

Goals for next week:  things are going to start getting busy soon with track meets, so I want to get as many solid weeks/workouts in as possible while I can.

morning - 12.75 PVHS/Foremaster.  Ran over to practice this morning and then ran Sierra's workout with her - she did a great job on some fartleks.  Lifted and then ran home.  Molly's Mile.  (Landreth blue 268.25)

afternoon - 4 Lower Grapevine.  Took Molly out for her longest run ever.  She did good and should sleep well tonight.  (Five Fingers 180.85)

morning - 15.5 PVHS/hills.  Ran over to practice again this morning and then we went out to Old Man hills.   Ran 6 sets of 2x200 and 1x400 hills.  I was very sluggish and was fighting it the whole time.  The weather was miserably cold and rainy.  Got home and didn't even run with the dog because I wanted to be done so bad.  (Stratus grey 449.1)

morning - 7 Parkway. Ran the Parkway from home and then took Molly on the 8th run.  Easy recovery day.  (Free 172.7)

morning - 7.5 PVHS.  Molly's Turf run and then over to school.  I really didn't want to run 1000's today, so I warmed for another .75 and then the other 2 over to school at a hard tempo pace (5:30 fair mile, 5:04 using downhills).  Then I lifted.  Then I ran back and did another 2 mile tempo.  This time the hills were against me and my legs were haggard from lifting so I was slower on time, but still hard on effort (5:40 telegraph, 6:10 up 300).  Finished the workout with plyo's.  (old Ohana -7.5)

evening - 9 Club.  Ran around Bloomington Hills a bit.  Felt a bit sluggish after working in the yard all day, but that slowly worked out.  (Triumph 450.25)

morning - 8.5 Green Springs.  Molly's Turf run then up into Green Springs.  (Landreth orange 606)

morning - 18.5 Quail.  A pretty crappy run to end a pretty crappy week.  Back hurt, legs were sluggish and mind wasn't in it from the very beginning.  Wanted to do a tempo section, but when I tried it there was nothing there.  So I just slogged through wanting to be done.  (Triumph silver 240.15)

Hip hurt a little more this week than last.  And was sluggish throughout the week.  

Goals for next week:  bounce back a little.

afternoon - 14 GS/PL/WT.  Head out into the desert up to the water tank.  Hadn't been up there in a while, and the run was pretty good.  the weather was amazing.  Came home and ran Molly's Desert run and did my ploys.  (Stratus black 570.95)

AM - 3 AC. Tough to get up this morning; real tough.  (Five Fingers 183.85)

afternoon/evening - 8.5 DI/treadmill.  Kind of a disjointed run, but still got a few in.  Today coaching took the lead and I only got in a DI warm and cool with the team.  Then practice went so long that I had to get home.  So I ran 4.5 more on the treadmill after dinner.  (Five Fingers 188.35)(Cumulus white 777.65)

AM - 3 AC.  A little easier to get up this morning.  (Five Fingers 191.35)

afternoon - 11 Washington/2450.  Easy run into Washington and then extended it with a tempo section on 2450.  Coming up the hill got a bit overheated and had to back off so I didn't throw up.  8xbarefoot striders, weights, and then Molly's Mile as the girls rode their bikes.  (Barefoot '10 28.5)(Five Fingers 192.35)(Cumulus gold 503.75)

AM - 3 AC.  Another tired morning run.  Hip has been feeling good with these easy doubles.  (Five Fingers 195.35)

afternoon - 9 Shoe run.  Went out on the shoe run and hit a cold dip in Sandberg's.  Then extended it for a couple more on DI and Molly's Turf run.  Did plyo's later.  (Free 181.7) 

AM - 6 Foremaster.  Only 6 today as I just can't get up (and have a meet this afternoon).  Hip ached just a little.  (Triumph silver 246.15)

AM - 14 Target.  Up with the pre-5 crowd that included me and a stray dog that joined in for a block or two.  This was a very good run - wish I could have one like this every couple days, or at least once a week.  Tempoed for 6 miles (no watch/no time - but the pace was real solid).  Ended with Molly's 8th.  (Landreth orange 620)

Survived the week.  Mileage wasn't great - neither were most of the runs. 

Goals for next week:  One more week of true survival mode, with our Invite this weekend.  So try and get some in and enjoy the beautiful weather.

AM - 6 AC/2450.  Nice run this morning too.  Thought hip may hurt, with some pain through the night, but it didn't ache at all.  Felt fresh again.  (Five Fingers 201.35)

afternoon 5 - 2xDI.  Not a big afternoon at all.  Warmed up and cooled down with team and then ran around the track with my girls a few times as Ry practiced for her track meet.  (Stratus grey 454.1)

AM - 2xAC.  Good morning run today.  (Five Fingers 207.35)

afternoon - 16.5 Grass/2sets 2x1600+4x200.  Warmed up good with some barefooting on the grass and then DI.  Hit the miles good (just sub 5:30 at the boys' planned pace) and tried to get the 200's decent.  Cooled with DI and ran Molly for 1.5 miles.  (Barefoot '10 33.5)(Old Ohana -11.5)

AM - 6 AC/2450.  Not too wiped out this morning, but hip was a little sore.  (Five Fingers 213.35)

afternoon - 8 Foremaster.  Easy recovery run on tired legs.  8xbarefoot striders, weights, running with Ry at the track.  Took an ib in the evening to calm down the hip a bit.  (Barefoot '10 34.5)(Landreth blue 275.25)

AM - 6 2xAC.  Just another easy morning run.  (Five Fingers 219.35)

afternoon - 9 Treadmill.  4 mile warm up and then 4 at TM pace.  Finished with Molly's Mile.  Felt good and comfortable.  (Boston 86)

AM - 10 AC/2450/Dog Pound.  Kind of toured around getting in the miles this morning.  Felt very good.  No run later - PV Invite.  (Triumph silver 256.15)

AM - 12 Wendy's.  Slept in a little too late to get the mileage I really wanted, but still got in 12 before having to get to the meet.  Again felt strong.  Ended with Molly's Desert run.  (Triumph 462.25)

Not a bad week.  Got in some decent mileage and hip felt pretty good.

Goals for next week:  Should be able to push up over 90 this week, so that's the goal. 

AM - 6 2xAC.  Good start to the week.  (Five Fingers 225.35)

afternoon - 7.5 2xDI/PVMS.  Ran the warm and cool with the team as well as down to the middle school.  Got home and ran Molly's Mile.  (Cumulus gold 511.25)

AM - 6 AC/2450.  Feeling good this morning.  (Five Fingers 231.35)

afternoon - 15.5 Roller Coaster/Trail to Nowhere.  Ran the roller coasters with the team and then got into a 5 mile tempo on the trail to nowhere.  Felt very strained and didn't flow at all, so it turned out to be more of a TM pace than what I wanted (but that happens sometimes).  Finished with Molly's Desert run and around the block as the girls rode their bikes.  (Boston 101.5)

AM - 6 AC/2450.  Hip acting up a little last night and this morning.  (Five Fingers 237.35)

afternoon - 8.5 Fields.  A pretty worn down run.  It was kind of ugly.  Ran a bit with Ry.  (Free 189.2)

AM - 6 AC/2450.  Thought about getting up earlier and getting more in, as there is a meet today.  But used the tired legs of yesterday as an excuse to sleep.  (Landreth black 820.35)

AM - 14.5 Target.  Tried to get a little Tinman tempo section in for 6 miles after 6 mile warm-up, but turned out to be just a little off.  Molly's Desert run and 5x dirt hills.  (Triumph 476.75)

evening - 5 Parkway.  After a long day of yard work, this was a good way to unwind, but the run was slow and achy.  (Cumulus white 782.65)

morning - 20.75 Green Valley.  Although the legs were never there, I thought the run might be pretty good as I started off strong and easy - running very relaxed and not pushing the pace was 6:30-6:45 for the first 10 miles.  Did okay on the hills through GV and Red Hill.  But then the last 5 or so where I wanted to push the pace a bit were a bit more tired.  The legs were heavy and slow.  Hip didn't bug during but ached a lot after.  (Landreth orange 640.75)

Got my miles up.  So that is good I guess.

Goals for next week:  Pretty much the same stuff; be around 90, try and get a good workout in on Weds. and a decent tempo section sometime.

AM - 13 Mustang Pass.  Watch a beautiful sunrise from the top of Mustang Pass.  Molly's Mile.  (Stratus black 583.95)

evening - 6 Treadmill.  Easy 6 while watching the first half of the NCAA title game.  (Cumulus white 688.65)

AM - 6 AC/DI/laps.  Pretty chilly out this morning; I thought it was April?  (Five Fingers 243.35)

afternoon - 9 Green Springs.  7 miler up into Green Springs and then barefoot striders.  Followed it up with weights and Molly's Mile.  (Barefoot '10 35.5)(Landreth blue 282.25)

AM - 6 AC/2450.  Thought about not wearing the five fingers, as my feet kind of hurt all evening like they were bruised.  But I wore them anyway, and after a few tender steps they felt fine.  (Five Fingers 249.35)

afternoon - 11.25 2xmile+4x200.  Warmed up DI (cool down also) and then track work.  Miles were strong at 5:29 (with the last on the 2nd set at 5:22) and tried hard on the 2's (I just don't have the foot speed at all to hang near the boys on those).  Molly's Mile.  (old Ohana -11.25)

AM - 6 AC/2450.  Felt decent this morning, not too much soreness in the hip today.  (Five Fingers 255.35)

afternoon - 8.5 Grass/track.  Ran 4 barefoot on the fields and then had to run a bit on the track.  Finished with Molly's Desert run.  (Barefoot '10 39.5)(Cumulus gold 515.25)

AM - 11.25 2450/AC/Mall.  Ran just over 6 and then 5 at TM pace.  Kept it pretty solid throughout, but a bit tired from Wed's workout.  (Stratus grey 465.35)

noon - 18.5 Quail.  A better long run, but still not where I want it to be.  Ran reverse today hoping it would help be hit a little better tempo section, but it sets up two killer hills within 3 miles of each other.  Ran 9 at around 7:00 pace nice and smooth and then tried to get into something close to a marathon pace (UV predicted pace 5:45-5:50), but I was more toward 6:00-6:10 for the first bit.  Then I finally relaxed into it and had a good mile, but then it was time for the climbs.  I did decent on them and kept the effort pretty solid.  Finished up the 9 miles at tempo feeling okay about how I did.  Hip didn't act up until the last three miles.  (Boston 120)

Week was okay.  Some decent workouts, but hip started to hurt toward the end of the week.  It was more the kid pushing me off balance at school than the mileage though (I think) that caused it to hurt.

Goals for next week: Probably a few less miles (no long run planned and a two day meet).  More of a survival type of week.

AM - 6 2xAC.  Felt great this morning.  (Five Fingers 261.35)

afternoon - 13.25 6x800.  Warmed up with 4 on the turf barefoot and then DI.  Ran 6x800 with the middle group of boys at 2:36-'38 (first was 2:42) while fighting through the wind.  Felt pretty good, but wind was really ripping.  Finished with DI and Molly's Mile.  (Barefoot '10 43.5)(Old Ohana -9.25)

AM - 6 2xAC.  No hip pain this morning (ib'ed last night) which was very nice after going quicker yesterday.  (Five Fingers 267.35)

afternoon - 8.5 8x400.  Warmed up and cooled down with DI.  Ran 400's with the top girls.  They ran solid, 1:22 down to 1:18 with just a minute recovery.  Molly's Desert run and 10xdirt hills.  (Triumph silver 264.65)

AM - 6 2xAC.  Ran in shoes this morning as I thought about doing a few more (up with a 5:30 group today as some kids needed to run earlier), but I decided to start getting caught up on my myriad of school work.  (Free 196.2)

afternoon - 9 Green Springs.  Easy run up to GS followed by striders and weights, then Molly's Desert run.  (Barefoot '10 44.5)(Stratus black 591.95)

AM - 7.5 2xAC laps.  Woke up earlier than I needed to (on accident) and so I got a little extra in this morning.  (Five Fingers 274.85)

afternoon - 10 Shoe/2450.  Easy Shoe run and then tried to pick up the pace on 2450.  Legs were heavy and a bit worn down, so I am sure the times weren't great (no watch).  But I tried.  Molly's Turf run.  (Landreth blue 293.25)

AM - 6 AC/2450 (extended).  Didn't get up to get a few extra in like I needed to, but I am saying it's okay since my hip has been tight and weak all week and could use a little rest.  (Landreth orange 646.75)

afternoon - 14 River Trail.  After the meet, ran down onto the river trail with the loop into Bloomington Hills.  One of my better runs in some time.  Everything was clicking; ran well; had 10 good tempo miles (all at 6:00.  Had planned on about 3 or so around there and 4-5 around 5:45, but I just kind of went by feel and the 6:00 was very nice, but my legs didn't want to drop below that - so still a lot of work to do, but...); sandwiched by an nice warm and cool to and from school to the trail.  (Boston 134)

Week wasn't too bad.  Could have actually had decent mileage had I gotten out of bed yesterday.

Goals for next week:  Another survival week (two meets).  I will try and hit more tempo stuff and try to keep the hip moving in the positive.

AM - 6.25 AC/2450.  Good morning run.  Measured this the other day and I'll take the extra 1/4 mile!  (Five Fingers 281.1)

afternoon - 11.15 River Trail.  Hot day (near 90) and a solid run.  Ran 10 with 25 min. at 5:45 Tempo.  Tempo section ended up right on 5:39-5:43 for each mile throughout.  Then Corey and I went back and grabbed those who had other paces.  Enjoyed a nice broken sprinkler on the way back up 2450.  (Triumph silver 275.8)

AM - 11.5 Mall/2xAC.  Meet this evening, so I got a few more in this morning.  Hip felt decent after picking up the pace yesterday until it tightened a little around mile 6 or so, but not bad.  (Landreth black 831.85)

AM - 6.25 AC/2450.  Six rainy miles after a long sleepless night.  Had planned on getting a few more in this morning.  But by the time I finally fell asleep, the alarm went off and I decided to snag a few extra minutes.  (Cumulus white 794.9)

afternoon - 9.5 laps/2xDI.  Ran some laps while the team did its workout, then ran DI with them and did it again with the extension over toward AC.  Finished with Molly's Mile.  (Landreth blue 302.75)

AM - 6 2xAC.  A bit chilly and rainy again.  (Five Fingers 287.1)

afternoon - 14 Shoe/River Run.  Team had an easy day on the Shoe run and then I went into tempo for 6.5 on the River Run.  Didn't have the watch because of the rain, but I pushed pretty strong throughout; probably a few miles at TM and a few approaching MP.  Finished with Molly's Mile.  (old Ohanas -14)

AM - 6.25 AC/2450.  Maybe should have run a little more this morning since it will be the only run, but last night my hip really acted up and I didn't want to push stuff too much.  Hopefully it will loosen up for a decent run tomorrow.  (Stratus black 598.2)

afternoon - 18.5 Toquerville.  Had the bus drop me off at the Toq. exit and ran back to PVHS from there along the frontage road.  The first nine felt very smooth, and I just rolled through at 6:45's.  Then after peaking on the Industrial Road hill, I picked it up to Tinman for the next 5 and hit those right at 6:00 except for the last one up Highland Hill.  Then I tried tried to take it down to 5:45 (UVM pace), but 5:50 was about all I could muster up.  Turned down Dog Pound and tried to use the decline to let me finish up those final 3 tempo miles.  And finished with 1.5 back to school.  Felt pretty good throughout.  need to get 3 or so really good long tempo's like that in with some other shorter tempo stuff and I should do decent at UVM.  Hip didn't bug today, so that was very nice. (Boston 152.5)

 Pretty decent week.  Got three tempo sessions in and maintained decent mileage.

Goals for next week:  Keep things moving in a positive direction.  Will be another busy week with BYU meet.

AM - 6.25 AC/2450.  Nice morning run.  Good start to the week.  (Five Fingers 293.35)

afternoon - 8 Cedar.  One of those disjointed runs.  Took Molly out into the desert for a couple and then took the team up to Cedar to run their track workout.  Ran a warm up and then ran barefoot for a little, but got sidetracked talking with the SUU coach.  Finished with a cool around town. (Barefoot '10 46.5)(Cumulus gold 521.7)

AM - 13 Mall/AC/Mall.  Went to practice early to run a 5 mile warm.  Then the 3 on AC.  Then I went into a 5 mile tempo on Mall.  The first two of the tempo were good at 5:45, then I pushed up the Mall hill pretty good (fell off pace, but only fell off effort a couple times as I got tired, but then pushed to get back on) and had a strong last mile.  Both hips tightened up a bit going up the hill and made the finish tougher.  (old Ohana -13)

afternoon - 8 Kanaraville.  Ran from the New Harmony exit up into Kanaraville with the team.  Wind was the strongest I have ever ran in.  The team was doing 2/1/30sec. fartleks and I couldn't keep up with them so I just made it a continuous tempo for the 3.5 that it took them to do that part.  Felt pretty good (despite the wind).  (Stratus grey 473.35) 

AM - 6.25 AC/2450.  So tired this morning.  But I felt surprisingly good after two hard runs yesterday (I am sure I will feel it this afternoon and tomorrow!). (Five Fingers 299.6) 

afternoon - 9 Foremaster/DI.  Easy run over Foremaster and then DI.  Finished with Molly's Mile.  (Free 205.2)

AM - 11 AC/River Run.  Easy run with a few extra miles this morning.  (Triumph silver 286.8)

evening - 5 Beaver.  Stopped in Beaver and ran in the snow with the kids that I was taking up to the meet.  (Landreth blue 307.75)

PM - 12 Provo.  Ran from the hotel down at East Bay up University and Canyon Road and back down University.  (Landreth blue 319.75)

AM - 8 Provo.  Ran up University and back again.  Just took it nice and easy to finish off the week.  (Landreth blue 327.75)

Week was okay.  Hip held up decent.  Hopefully the easy end to the week lets it feel good for next week.

Goals for next week:  Regions is on Wed/Thur. so that makes those days tough, but the other days I want to be strong.  Have a couple good tempo workouts and a good long run on Saturday.

AM - 7 Parkway.  With mornings over for the season, I am back running at home in the morning (but I actually got up!).  Nice run on the Parkway and then Molly's Desert run.  (Five Fingers 306.6) 

afternoon - 7 3xDI.  Ran DI laps with the kids as they warmed up and cooled down.  Molly's Mile.  (shoe?)

afternoon - 9.5 grass/laps.  After a long night, no run this morning.  Was able to sneak in some miles at school before practice.  Won't get anymore since I'll be at the hospital and wrangling the kids all evening.  (Barefoot '10 53)(Cumulus gold 4525.25)

nothing today - after a long couple days with much more important things happening, no time or desire to run.  I have decided that I handle stress and crap by becoming an introvert and hiding out.

afternoon - 14 River Trail/Border.  Ran seven at school before heading over to the meet and got seven more in from Desert Hills out toward the state line.  Felt a bit rusty - to be expected, but it was nice to get out and get a run in.  (Stratus black 612.2)

afternoon - 6 Fields.  Ran an easy 6 with the team.  Didn't have time for any more as Ry had her District Hershey's meet.  (Stratus grey 479.35)

AM - 20.5 Quail.  Wanted to try and get a good tempo workout in since this week has been tough, but as I got to going, my left hip (actually both) was hurting with the same familiar pain.  It slowly subsided, but I was very herky-jerky through the first 5 to the Junction.  I had wanted to push the temp to a 1/2, but wasn't sure if it would work out today with the early struggles.  But I got into after crossing the highway and working out the Industrial Road.  Went from 6:20's down to 6:00 for the next 4 and things started to flow a bit better.  Hit a Gu at 9 and things continued to improve down past Quail where I actually hit a couple 5:40's.  Worked strong up the hill out of Purgatory and then tried to get back into a good rhythm - I guess it worked 'cause I hit a 5:30 and 5:20 down past Coral Canyon and worked up the big Highland hill hard and took it down the hill at sub 5:00.  Tried to hold the final 1.1 of the tempo together decent, even though I was decently tired.  Pushed to a 5:45 pace to finish the 13.1 right at 1:14 (nearly 2 minutes better than Painter's and not in a race).  Finished easy back home and Molly's Desert run as a cool.  Hip started acting right back up as soon as I backed off the pace.  (old Ohana -20.5)

Good end to a tough week.

Goals for next week:  Try to get back onto a good morning schedule (it doesn't have to be crazy, just a solid 6-7, so do it), and get a couple good runs in up at state - and watch my kids enjoy the fruits of their labor!

AM - 7 Parkway.  Got up, ran Parkway and Molly's Desert run.  A little worn from Saturday's run and yard work.  (Free 212.2)

afternoon - 9.5 2xDI.  Ran a couple miles as the team warmed up and then ran DI with them followed by a couple more miles as they ran their workout.  Finally finished with another DI and Molly's Mile.  (Landreth blue 337.25)

AM - 7 Buena Vista.  A cold, windy, rainy morning finished with Molly's Kings Row.  (Free 219.2)

afternoon - 7 Fire Station desert.  Another day at the hospital and Al got released just in time to get to practice.  So I got a little run in with them and Molly's Mile, but I needed to get home and help out, so nothing else.  (Stratus black 619.2)

AM - 7 Parkway.  Hip felt like it might hurt as I went to bed, but it felt solid this morning.  Molly's Desert run.  (Landreth black 838.85)

afternoon - 15 laps/DI/River Run.  Ran a few miles of Big Loops and warm up laps and finally DI with the team for my warm up (6+ miles) and then I got into a tempo on the River Run.  Wind was really ripping into me on the section in toward town and a 6:00 pace was a very hard effort for two miles.  Then I turned the corner and with no wind and the downhill grade past Target, 5:30's were easy for the next 1 1/2.  On the trail I kept it solid with an unfriendly crosswind, but still hit 5:40-45's.  The last of the 7 of tempo I was pretty tired (last Saturday's workout and the major non-running fatigue has caught up to me) and I struggled to keep it under 6:00, but I did.  We'll see what I can get this weekend up at state track.  (Old Ohana -15)

AM - 9 Green Springs.  Had time to sleep in an extra few minutes this morning, but had to get up earlier than usual with a sick Pyper.  Headed up to Green Springs and had a decent run.  Hip didn't hurt after yesterday's effort and no ib!  Finished with a couple with the dog.  I think she will be ready for a little break from me while I am gone this weekend - she always wants to run when I get back from one, so we do; but doubles have worn her down this week!  (Triumph silver 295.8)

evening - 8 Lehi.  Ran around Lehi and such.  (Stratus grey 487.35)

I should have gone for a run during the meet like I did Saturday.  Had to get to the meet too early to get up and felt really sick by the end of the evening to go so I had to settle for nothing.

morning - 8 BYU.  Ran around campus a few times - with Kaylee on her warm up and then Greg while we waited for our girls to run.  Then after watching Kaylee, ran some more with the boys for their warm up.

afternoon - 10 Y-stream.  Later in the day the boys and I ran up the Y Trail and connected it to the trail that runs along the base of the mountain (maybe the Bonneville Shoreline Trail - Provo section?) and iced in the stream and ran back through the streets.  Always a fun and hideous run.  (Stratus grey 505.35)

I wish I would have gotten out Friday and I would feel much better about this week.  No more survival though.  Just need to get a few real solid weeks in and hope for the best with the baby.

Goals for the week:  two very solid tempo days and mileage around 100!

AM - 7 Buena Vista.  Could feel the Y in my legs this morning.  Finished with Molly's Desert run in the Five Fingers and foot felt fine.  (Free 224.2)(Five Fingers 308.6)

afternoon - 11 WT/PL/GS.  Ran up to the Water Tank and down the Power line trail.  Still a decent bit of soreness in the legs.  Foot fell asleep which was weird.  (Landreth blue 348.25)

AM - 7 Parkway.  A little sprinkle greeted me for this morning's run.  Wore some old XC racers.  They may be just a little too small to wear again.  I might try them once more and see if they stretched out.  Finished with a two miler with Molly.  (Five Fingers 310.6)

afternoon - 10 River Trail.  Ran an easy 5 out and back on trail.  Legs still feeling a bit down.  (Stratus black 629.2)

AM - 15 Parkway/Wendy's.  Plan was to run 5 warm up on the Parkway and then go into 8 at Tinman tempo on Wendy's.  Got into the tempo and was working much harder than I should have needed to to hit pace.  Felt worn down and was running "in the bucket".  Got to the top of the Wendy's hill around 5 into the tempo and just felt horrible, so I stopped for a second.  That turned out to be the wrong thing to do.  I felt hideous and about puked.  After waiting for a few minutes I started walking since I had to get home somehow.  After a couple minutes I started up again and tried to work back into some sort of decent pace, but that wasn't happening.  So maybe a touch of the flu is what has been bringing me down a little.  (Boston 167.5)

Pool Running - 15.  This afternoon decided to run in the pool instead of hitting the road.  Two years ago I ran my best marathon after a good summer of pool running (3-4 times a week), so I am going to try and be pretty consistent in it this summer.  5 min warm/3x2min hard-1min easy/2 min cool.  It is a good workout.

AM - 7 Washington Loop.  About didn't get up this morning, but somehow did.  Hip felt the best it has all week.  Molly's Turf run to end it.  (Cumulus gold 532.25)

evening - 8.5 Club.  Everyone waited as James and I were a little late, then we ran Bloomington Hills loop.  Felt good to be out with the guys again.  Ran well and at a pretty decent clip (no watch, but I am sure most of it was around 6).  Finished by going up to the corner to round out the mileage.  (Triumph 485.25)

AM - 7 Buena Vista.  Slept in just a few this morning, but it was nice.  Molly's Desert run.  (Free 229.2)(Five Fingers 312.6)

afternoon - 8 River Run.  Took a nice easy run around the River Run loop.  Decently warm out, but nothing compared to years past.  (Landreth orange 654.75)

AM - 20 Utah Hill.  Good group for a run from Beaver Dam side of mountains up 10 miles to the summit and back 10.  This run is always a great workout.  Plan, like usual on this run, was to just run up at whatever pace and then go get marathon pace on the way back, with maybe a few at sub-MP.  Run up was fine.  We got it in 1:19 - I don't know the average of that but it seemed like if I looked at a mile it was around 7:20-40.  Worried about my hydration a little (over), because I drank half a bottle of chia on the way up and at the top drank a whole gato (20 oz. bottles, I think) - also hit a GU.  But it sat pretty decent even when I added a bit more water on the way back.  Aaron and Haydo took off right off the bat, and Clyde, Logan and I eased into it: 5:40, 5:31 for the first two; and I was a little worried because we are already hitting my sub-MP for UVM.  But even as I tried to back off we hit a couple miles in the 5:20's.  Granted it was down hill, but I think we were all feeling pretty good (meanwhile Aaron and Haydo were rolling!).  I sat back a little on the fifth mile down because I didn't want to bonk and Clyde and Logan put a hundred meters on me (but still around another 5:30'ish).  Then I felt like I have rarely ever had before and things just started to click.  I put the 16th mile in at 4:56 and let out a little yell as I caught Logan and then Clyde (because of the time and the way I felt).  Moved the next down to 4:48; followed by a 4:59.  I hadn't hit a sub 5:00 in a while let alone three in a row near the end of a 20.  And I realized I had a chance at going sub 25:00 for the last five, so I just tried to keep calm and flowing even though I did feel a little queezy and tired in the legs.  Held on to a 5:07 on the 19th and realized a 5:09 would get me to a 24:59.  By this time Haydo was near so I used him to help push me; and I held up to a 5:04!  So I ended up with a 24:55 last 5 miles; 52:03 last 10; and during those real quick ones a 15:10'ish 5K - all of which are PR's!  I know it wasn't a race (although this reads like one), but I felt so good and was pretty stoked about it all.  (Ohana racers 239.05)

Good end to an up and down week.  Interesting how you can feel like junk one day and so good the next (or even in the same run sometimes).  Also, first 100 in a while - and it felt very easy.

Goals for next week: another 100 week.  And again a couple good tempos.

AM - 7 Buena Vista.  Felt pretty decent.  Not too sore - a little in the calves, but hip felt pretty good, and quads good.  Molly's Turf run after.  Pretty chilly this morning; had to wear a long sleeve.  In a week it will be 100+ I am sure!  (Free 236.2)

afternoon - 12 GS/PL/WT.  Nice easy run out in the desert.  At first felt pretty sore and spent, but warmed up into it.  (Triumph silver 307.8)

AM - 7 Washington Loop.  Felt a little better this morning.  Still nice temps out.  Took Molly out to King's Row.  (Five Fingers 314.6)(Cumulus gold 537.25)

afternoon - 14.5 River Run/Bloomington Hills.  Ran the River Trail with the BH loop.  Wanted to get into something near a Tinman Tempo and it turned out as best as I could hope with the legs still a bit worn down from Saturday.  Warmed up for 4 and then worked into it with a couple 6:20's and then down toward 6:05 the last 5 of the 8.  Then cooled down for 2.5 back up to school.  I would have like better, but the legs didn't have much jump in them; and once I got going, the 6:05 was actually not a struggle, but I just couldn't get it any lower.  (Boston 182)

AM - 10 Middleton.  Ran out into Middleton after sleeping in as much as I could.  Finished with Molly's King's Row. Didn't feel too bad after yesterday.  (Stratus grey 515.35)

noon - 5 Lower Grapevine.  Just a short easy run this afternoon before graduation.  Pushed Laney in the stroller (she won't fit in there much longer) - which was a lot harder for 5 miles than the usual 1-2 we go.  (Five Fingers 319.6)

AM - 6.25 Warm Springs.  Wore the xc flats again; they are too small up front, so I won't wear them again - although I like the feel, I just need to get a size that fits.  Molly's Desert run and 10xDirt hills.  (nike xc -6.25)

evening - 10.50 Club.  For club Steve took us on a 9 miler that turned out to be 10.5.  We actually used to run this route a bit (in the opposite direction) out in the desert behind Desert Hills.  (Triumph 495.75)

pool running - 15 mins.  Went for a set this afternoon.  Hip has been acting up and I thought this might help.

mid-morning - 8 Mill Creek.  Slept in for the first day of summer break and got out a little later onto the Mill Creek Trail.  Saw a cool snake - looked it up and it was probably a groundsnake; it had a pretty red-dirt and orange banded look to it and was four feet long.  Finished with Molly'd Desert run.  Ran in a different pair of nike xc waffles.  These ones fit a little better, but are more worn out.  I really like running in such a light fast shoe.  (xc -8)

Only run today since I don't want to go over 100 this week.

AM - 20 Little Black Mtn.x2.  Didn't feel great this morning, in fact more bad than good.  Just had a flat and worn out feel to the whole run.  Hip hurt a bit for a while and I was just tired.  Hopefully a couple weeks of recovery can freshen me up a bit.  Had good conversation and good surroundings, though, so that was nice.  (Landreth orange 674.75)

Week was okay: hit the mileage I wanted and attempted a tempo that was so-so.

Goals for next week:  Ease back the mileage to 80 and sharpen up the saw a bit - a couple tempos, but shorter quicker.

AM - 21.5 Pine Valley (Base).  A great way to start the week - hard to get up early, of course; but once we got going it was good times.  Kyle joined the Circle for the day and we had a good run from Silver Reef along the base of PV and ended at the pavement by the water tower - where Clyde had a cold gato and a muffin for us (nice!).  Run was hilly, cool in places, and a nice pace throughout - working at times, but nothing crazy ever.  Saw a big Tom a few miles away from Grapevine Ranch (I think that's the name of the place).  Good start to the week.  Worked the hip, abductors, and hammy/butt with the tennis ball big time Saturday and today after the run.  Seems to help it a bit.  (Stratus black 650.45)

mid-morning -5lbs.9oz. 18 1/2" Elin Mary Holt - 5 weeks early; healthy, strong and the end of a stressful month (2+ years).

PM - 7 Parkway.  Ran Molly's Turf run and then Parkway.  Felt a little kink in the hip and a bit sloppy throughout.  (Cumulus gold 544.25)

morning - 13 2xParkway.  Ran over to practice at Washington Elem. where I joined the boys for a 6 miler (Parkway and an extension).  Then I tried to get a 5 mile tempo in on the reverse direction of the Parkway.  It really didn't go too great.  First two miles were slow, but working very hard up hills.  The third was good, using a downhill to hit a fast mile, but then the 4th I kept struggling.  Tried to keep relaxed and just let it happen and I held a TM - not what I wanted, but okay.  Fell off more after another 1/4 so I called it quits.  Jogged home and Molly's Mile.  Not too stressed about not hitting the workout.  It's been a high mileage situation the last few days and a stressful couple days with a lack of sleep.  (old Ohana -13)

AM - 10.5 Treadmill.  Got up early and got some running in this morning.  Then ran over and got practice started.  Al and Elin come home today!  (five fingers 328.6)

evening - 5 Grass.  Ran over with the girls on their bikes to the ball fields and ran some barefoot.  (Five Fingers 330.6)(Barefoot '10 56.5)

AM - 8.5 Lower Grapevine.  Ran easy out to grapevine this morning and then to Zion's with the team.  Hip feeling about the same - a bit sore at first, but then warms up.  (Barefoot '10 57)(Triumph 503.75)

AM - 15 Fields.  Good turnout for a morning run from my house out into the Fields.  Hit a section with 2 miles at 6:00, 2 at 5:30, and another 2 at 6:00 with Aaron and Haydo.  Felt good and pretty easy to get the body rolling.  Nice fun run.  (Ohana racers 254.05)

Nice week for running - even better week for the family!

Goals for next week:  Do whatever I can - the best I can, with what I am!

morning - 8 Middleton.  Molly's Townhome run (2.5 miles) and then into Middleton for practice.  Wore new Saucony Kinvara - what a lightweight, speedy shoe!  (Barefoot '10 57.5)(Kinvara 7.5)

morning - 9 Hell's Hole.  Molly's Townhome run and then over to practice down onto Hell's Hole trail (I've called it other things, but I guess this is it's official name).  Tried out some new Avia that Steve gave me.  Felt okay, but a bit big so I gave them to one of the kids on the team.  (Barefoot '10 58)(Boston 184.5)

AM - 13.75 Parkway/Mill Creek.  Ran the Parkway this morning and threw in 2 miles at Tempo.  Felt tight and had no flow - so it was good to get moving a little to get things back on track.  I will also run a little tempo section on Friday.  Molly's Turf run.  Then for practice we went up past the Tortoise Fence and a little barefooting.  (Barefoot '10 59.5)(old ohana -12.25)

morning - 9.5 Dog Pound.  Molly's Desert Run and then over to practice where we ran dog pound - our investigation of the new trail by the river (extension of the Mosquito Trail) led to a nice finished trail that is still blocked off at the stupid power plant.  I don't know why the gates are still up everything is done and looks fine.  (Barefoot '10 60)(Free 245.2)

morning - 7.5 Sandberg's.  Molly's Desert run and then Sandberg's Pond with the team.  They finished with some barefoot and I went and did 2x800 at 2:30 pace with 1 min. recovery.  Again felt pretty herky-jerky; hopefully that works itself out.  (Barefoot '10 60.5)(old Ohana -7) 

Utah Valley Marathon

The race was an up and down experience.  I went in thinking a 2:35 was a good base goal and if things were going well a 2:32 was within reach.  My main goals were to finish a race and feel good about it, not get  sucked in to quick, and finish stronger than I usually do.  We, the whole SG crew, got up to the start and milled around for a bit and then tried to get near the start line - really my only complaint about the race was the start line, there were a few rows of people in front of us that needed to start back but just needed to be up front at the gun.  Went to the bathroom, but should have gone again.

(all Garmin splits, which was reading just a little quick each mile - I reset the lap at 10 and 20 to keep it close)

1-5:40 - felt fine, the lead group was off way quick and Clyde and I were never with them for even a step - which was fine - as we worked out way through those who should have started a few rows back.

2-5:42 - Walter and Steve A. kind of join us around here, but never really run with us.

3-5:38 - Chatting with the guys around us, getting to know there goals.

4-5:44 - This first 10K is pretty nice, mostly easy down with a couple easy rollers.

5-5:41 - Happy about how easy the 5:40 pace is.  Somewhere in the last mile or two Clyde fell off a little (but I'll see him later).

6-5:44 - Felt good for just a little here in this first 10K and could have moved it down a little, but that would have been counterproductive.  Feeling good didn't last that long though.

7-6:10 - Make the turn onto the highway and try to tell the two young guys I was with just to relax and not push the hills too hard.

8-6:35 - I had been fighting going pee since mile 2, but it the tightening muscles were starting to set my hip off, so I just decided to go.  Unfortunately I really had to go and lost 30 seconds here.  Obviously my two guys were gone, Steve A. went by and so did Walter, and I watched the 2 guys who had fallen off the lead pack push further ahead of me again.  I was bummed, I have never had to go the bathroom in a race and it is frustrating to watch those gaps grow.

9-5:32 - Get back going and feeling pretty good; catch Walter pretty quick and start working on the others as we cross the dam.

10-5:41 (58:30) - Hit the watch at 10 to go off the race markers.  

11-6:08 - Pass one of the stragglers, but can't move on the boys, a Kenyan, or Steve A. at all.  I look at my watch and have some frustration.

12-5:53 - Feeling like I could be in trouble soon.

13-6:05 - Hit the half at 1:17:17 and am not too stoked about the future of the race.

14-6:02 - Although there are some hills in here I can't do anything.  I run okay up the hills, but down the hills I can't do anything.  My mind is getting very negative and I am complacent.  The rain has me soaked and it is pretty cold in the canyon.

15-6:07 - Somewhere in here I hear quick feet coming up.  I am sure it is Walter and am very happy to see that it is Clyde.  I try to fall in with him.  We pass one of the boys and the Kenyan and try to look at Steve A.

16-5:38 - We use the canyon a little better and pick it up, but Clyde mentioned DNF'ing when we got to MikL at 20; I really like the sound of that idea.

17-5:48 - Somewhere during this mile I just turn to Clyde and say, "I'm calling it."  The only thing that had kept me going was the thought of being done in a few.  He says he isn't going to make his decision until 20 - Freakin' Clyde!

18-6:00 - This is why I wanted to be done.  There just wasn't anything.

19-6:04 - Coming out of the canyon and we have no more downhill help and still awhile to go.  I'm not making it.

20-6:05 (1:58:36) - Hit the watch again at the 20 to reset it with the race markers.  Clyde and I turn to each other and just decide not to be wimps and we need to finish it.  I thought, "Let's begin the death march," as we went by MikL.

21-5:44 - Suddenly I felt solid again.  Not great, but like I could do this.  Passed Steve A. and tried to encourage him a little.  Hoped Clyde was coming with me; after all he saved my bacon... twice - once by catching up to me, and secondly by not letting me quit (turns out he finished pretty good too).

22-5:50 - Just trying to use feeling decent one mile at a time.

23-5:54 - Go catch one more guy and now I'm in 7th. 

24-5:48 - Although I really wasn't burning it up, this is the best I've felt at the end of a marathon.

25-6:03 - Getting tired, I think this had the overpass on it.

26-5:58 - Just trying to get this thing done.  Feeling happy that Clyde made me keep going.  In fact, that is the most positive thing out of the race.  At least I am going to finish one up.

.2-(5:51 pace) - 1:18:04 2nd half.  Under a minute off a negative split; shows how bad my 1st half was (and my 2nd at that!).  Nice race and nice finish area.  Glad it was over.

Grabbed a drink and watched others come in; Clyde a minute later, James in a good time, Steven also, and all the other SG guys doing well.

Not a bad one: Hit the time I thought I would get, so not bad there; but I think if I could have felt decent I would have gone 3 minutes or so faster no big deal.  I would like to race this being in good shape.  I don't know what my weight was before the race, but later that night (after not really eating heavy the rest of the day) I was at 158, so I think my race weight was too heavy and that may have played a roll in things.  Of course the biggest factor was that I am not really in great shape - good starting shape; but nothing near what I want to be. Well on to more training!  (Ohana racers 280.25)

morning - 6.5 Parkway.  Molly's Mile and then Parkway with some of the girls.  Felt decent.  Still a bit sore and surely not ready to rip out some tempo stuff, but not too bad.  (Barefoot '10 61)(Landreth blue 354.25)

afternoon - weights; back into the weight room for 2 sets with very light weight (already sore, don't need to add to it)

Pool Running - 20 minutes; wanted to run this afternoon, but decided this might be better.  It felt good and didn't hurt at all; hopefully it worked a little more of the soreness out.

Lap Swim - 5 minutes: after pool running I decided to swim.  I am not a very good swimmer, but it is fun.  For the first 3 minutes I felt like I had decent form, but then I quickly got tired and worked more on drowning - A long way to go before I could ever swim any sort of distance, but I think I'll keep working on it here and there.

morning - 7 Green Springs.  Molly's Mile and then Green Springs for practice.  Felt a little better than yesterday.  Hooray for that.  (Barefoot '10 61.5)(Landreth black 845.35)

afternoon - 3 Turf Loop.  Was kind of antsy this afternoon, so I went out for a short run with Laney in the stroller.  Probably wasn't the best idea - especially wearing the 5 Fingers.  Legs were pretty well spent.  But did see a car that had driven off a cliff; if I'd been feeling better I would have run up and seen what was going on.  (Five Fingers 334.1)

morning - 9.25 Dino Tracks.  Molly's Mile and then Dino Tracks for practice.  Hadn't run this run for awhile, so it was nice to hit the trail.  Would have been better had I not been hammered.  Not much improvement from yesterday.  (Barefoot '10 62)(Landreth orange 683.5)

lap swim - 5 minutes: today's swim was a little worse than the other day.  If I actually had some sort of goal in mind, I think it would be discouraging how tough swimming is.

afternoon - 3 Lower Grapevine.  Went out on a very easy 3.  Wind was blowing very hard, but I actually felt the best I have this week.  (Cumulus white 797.9)

pool running - 20 minutes: 3x3min hard 1 min easy. 

morning - 5.5 grass.  Molly's Mile and then over to practice and 3 barefoot miles.  Felt good again today.  (Stratus black 652.45)(Barefoot '10 65.5)

weights - moved up to 3 sets of light weights.

PM - 7.5 Club.  Small showing - to be expected less than a week after a marathon.  Ran the Bloomington loop and I felt pretty tired.  (Cumulus gold 551.75)

morning - 10.5 Highland.  Molly's Mile and Over to practice where the boys ran Highland via Lower Grapevine.  I was pretty tired, no real soreness anymore, just fatigue.  So I won't run any more today - no need to go crazy; and only in the pool if I feel like it.  (Barefoot '10 66)(Triumph 513.75)

morning - 11 Water Tank.  Ran from Bill's in Green Springs and did the loop up through the desert to the Water Tank.  Ended watching a house fire and moving Bill.  Still a little fatigue, but better than yesterday and no soreness at all.  (Landreth black 858.35)

Good recovery week.

Goals for next week:  keep the recovery going and build some miles if I am feeling good - around 80.

morning - 9 Hell's Hole.  Molly's Mile and then over to practice and down onto the Hell's Hole trail.  Hip hurt a bit during the night (and now) but didn't bug during the run at all.  (Barefoot '10 67)(Stratus grey 523.35)

afternoon - 5.5 PVHS.  Ran over to the school for weights (pushed Laney in the stroller).  Lifted and then did plyo's for the first time in awhile - we'll see how sore that makes me tomorrow - and then ran home.  (Cumulus gold 557.25)

AM - 10 Middleton.  Ran 8th Loop w/o Molly (she is on injured reserve while her leg heals; she is even in a "Cone of Shame" so she can't lick her sore; kind of funny and sad) and then into Middleton with the boys.  (Kinvara 17.5)(Barefoot '10 67.5) 

lap swim: 5 minutes - got a little swimming in today to rest the running legs

pool running: 20 minutes - 3x3 min hard, 1 min easy

AM - 13 Parkway/Grapevine.  Ran Parkway and then a little on the grass as I waited for practice where we ran Grapevine.  Hip was acting up today for sure.  (Barefoot '10 69)(Free 256.7)

afternoon - 9.25 Fields.  While Py was at art lessons, I ran from Pine View Estates out to Little Valley.  It was warm, but stopping off at the LV and PV parks and hitting the splash pad was nice.  (XC waffles -9.25)

morning - 6 grass.  Desert run w/o the dog (for a couple weeks probably) and then over to practice where we barefooted for awhile.  (Five Fingers 337.1)(Barefoot '10 72)

weights and plyos this afternoon.

PM - 6.5 Club.  Ran from Clyde's around Bloomington Hills.  No one felt all that great so we just took it easy and didn't go too far.  (Boston 191)

morning - 9 Dam/Dome.  Practiced down in the Fields today and Trevor convinced us to run the Dome.  So ran out the Dam road and up and across the top of the Dome.  The hills are hideous, but it is actually pretty cool up top.  Extended it around the Fields a little to hit our total.  (Triumph silver 316.8)

lap swim: 7 minutes - nothing crazy, but it was the longest I have swam.  I think I could pretty easily go over 10+ without dieing, but I'll just increase easily.  Just for fun anyway.

pool running: 25 minutes - ladder down from 5-1 minute hard w/ 1 minute easy between. 

AM - 15.25 Prospector.  Went out on Prospector trail with James and the Bull.  Felt good on the way out, but the way back it started to heat up and my hip started to act up.  So the end was a struggle.  (Landreth black 873.6)

Felt like a decent week.  Mileage came up a little and I enjoyed running.

Goals for next week:  Get back to a little quicker stuff if I feel ready.  Have some progress in the hip.

AM - 13.5 Warm Springs/Green Springs.  Felt good on Warm Springs this morning; no real hip struggles from Saturday.  Then ran over to practice where we ran Green Springs and I annoyed everyone by talking about "State of Play" for the whole run.  (Barefoot '10 72.5)(Kinvara 30.5)

weights and plyos this afternoon

afternoon - 5.5 Parkway.  Pushed Laney in the stroller on the Parkway - not an easy feet.  Stopped off at Warm Springs and ran 10x10 sec. hills.  No ach. pain like this morning.  (Old Ohana -5.5)

AM - 13 Parkway/Mill Creek.  Easy warm up run around the Parkway and then over to practice where I mapped out the .5 and 1 mile courses for the Kids Summer Club.  And then up past Tortoise Fence on Mill Creek for practice.  Kind of tired today - couldn't have anything to do with our house being nearly 100 degrees the last two days because of a broken AC (had to take the family down to sleep at my parents' since it was so hot).  (Stratus grey 536.35)

lap swim: 8 min. - had a good swim today.  

pool running: 20 min. - 10x1 min. hard/30 sec easy. 

AM - 13 Buena Vista/City Wells.  Ran out around the Buena Vista loop and then for practice we ran up the trail toward City Wells.  Hip was iffy throughout the Buena Vista section, but didn't bug at all as we ran up the dirt road.  (Triumph 536.25)(Barefoot '10 73)

afternoon - 9.25 Fields/Little Valley.  Did the same run as last week after dropping Pyper off at art.  Today was much nicer.  Felt really good; the hip didn't give me one problem, and the clouds kept the direct sun off of me for most of the run (a 105 in the shade is much nicer than 105 with the sun bearing down on you).  (Free 265.95)

morning - 6 grass.  Easy morning of grass running at practice.  Not only is it nice to run on the grass, but it is nice to run with some of the other kids that I don't usual get to run with.  (Barefoot '10 79)

weights and plyos.  Pretty tough stuff today.

PM - 8 Club.  Ran the usual loop around Bloomington.  Felt pretty good again tonight.  No hip issues and as we picked up the pace around TM for the final 3 felt strong and enjoyed the company.  (Kinvara 38.5)

AM - 12.5 Warm Springs/Powerline Trail.  After a long night without as much sleep as I need, I struggled through 4 very slow miles and then got over to practice where we ran from Middleton Park up the trails onto the Powerline.  Still a bit tired, but actually felt quite a bit better once we got going.  Corey almost stepped right on a rattlesnake just before I yelled out to him and he jumped over it and sprinted away; that got us going a little quicker as well!  (Cumulus gold 569.75)

lap swim: 5 min. - not too long today, felt like it was a bit hard so I stopped.

pool running: 25 min. - 2x6 min. hard/2 min easy.  Longest repeats I have done for pool running.  It is a long time to keep it focused and moving hard.

Steven Abraham Lincoln Hooper Memorial 17.35 Mile Fun Run

AM - 17.35 Enterprise Res. to Gunlock.  Up super early to get the run going.  Was 49 at the start - guess I get Clyde's car for a week!  Felt wrecked right from the start - was dizzy and light-headed, legs had nothing, and was spent on the very first minor hill.  From there it really only got worse.  Luckily even though it was one of the worst runs I have ever had (that seems to be a trend on this run - 4 years, 3 way bad runs and 1 iffy) the time went by good since we ran most of it together and Logan, James, and Steve waited for me at the tops of all the climbs; also Dustin helping me in was nice.  And of course, despite the poor run, the run itself is always awesome - very pretty, nice and cool for the start, and the ice-bath in the stream is GREAT!  (Landreth orange 700.85)

I think - to analyze a little - that I am just way tired.  Not much sleep the last two nights, with the baby acting up; as well as physically, back toward 100 and plyos and weights and pool stuff all add up.  If I need too, I will cut back some stuff.

Week was fine.  Kind of tired throughout - like I just said.

Goals for next week:  Get moving a little stronger on marathon workouts (Tues, Thurs, and Sat), and get rested a little.

morning - 11.5 Grapevine/Coral Canyon.  Since the boys were running 10 today, I just ran with them; plus the over and back to practice and the warm up.  I love running and I love getting mileage (not for the mileage sake, but just because it means I am running a lot), but I need to be careful on the hip and keep it so I have something in the tank to hit workouts with.  (Landreth blue 365.25)(Barefoot '10 79.5)

weights and plyos.  Felt very tired during them, so I will take this afternoon off from everything.

AM - 18.25 Clyde's Loop - 5 Tempo.  The Circle is back in full effect!  Tempo workout this morning.  After a 3 mile warm up ran 5 miles of Tempo.  Started at TM and worked toward something just over MP.  Felt pretty good throughout; although I did lose a bit on the hills.  Each time we hit one I fell back a little and had to work to get back where I wanted.  The rest yesterday afternoon helped a bunch though as I felt way better than the last couple of days.  (I will also call this morning's workout enough and rest again this afternoon to try and stay on top of stuff - I may be done with pool running; I don't know, I kind of like it, but if I am spent that could be one thing to cut.  I will probably also cut plyos after Des News.)  Finished with a few for cool down and then ran 5 very easy with the girls team (those who will actually show up).  (Barefoot '10 80)(Boston 208.75)

AM - 15.5 Buena Vista/Hell's Hole Left Fork.  Got a lot of sleep last night, but was still tired getting up.  Ran Buena Vista pretty slow and then Hell's Hole up the left fork which is pretty hilly and over the top of Highland - so some good hills throughout this run - with the boys for practice.  Ended with 4xbarefoot striders.  Felt pretty good to do a few of these since it has been awhile.  (Barefoot '10 81.75)(Free 279.65)

AM - 12 Parkway/Grass.  Ran out on the Parkway in the Five Fingers.  Felt pretty good; hip is feeling the best it has in awhile (and I have backed off this week - hmmm?).  Then for practice we went down to the grass at the ball fields and I ran 6 more barefoot.  (Barefoot '10 87.75)(Five Fingers 343.1)

weights and plyos - had a little more energy than Monday.

PM - 8 Club.  Ran the usual Bloomington Loop.  Haydo came out for his last run before heading out on the mish.  Picked up the pace for two near the end and hit good half marathon pace.  (old ohana -8)

AM - 14 Green Springs/Mustang Pass.  Ran over to practice at Green Springs where I took the team up onto Mustang Pass.  As always, a good run up there and I think the kids liked it.  Got back to Green Springs and I just moved it on home.  Was tired by the end - that is a hilly run - but it is good to have the day over (unless it rains, then I'll go hit a few!).  (Triumph silver 330.8)

AM - 20 Southern Corridor.  Ran from Clyde's down to the AZ border and along the Corridor, up the river trail along Sun River to Bloomington and through Bloomington Hills back.  It was 88 with a very high humidity because of the cloud cover when we got started at 5 AM.  This ended up being our downfall.  After a 6 mile warm up ran a 6 mile progression that started just above tinman and ended just below it.  I got wiped after 5.5 and limped the last half in.  After that, finishing the run just became survival.  The gato at Clyde's after was great; I could feel it infusing my body with sugars and tastiness!  (Kinvara 58.5)

Good week.  Kept the hip feeling pretty good with most afternoons off.  Ran 100 miles in just 7 runs.  And the tempos were all pretty good.

Goals for next week:  Pretty much the same as this week; and survive the summer heat.

AM - 18 Parkway/Parkway extension.  Ran the Parkway pretty easy this morning before practice.  Too easy actually; I had 1/2 mile to go and just 3 minutes to get there so I had to move it a little.  Then for the kids' long run we went on the Parkway Extended (the old Club Run).  It wasn't long enough though and we had to add a bit around Washington for our 10 and 12.  Felt good this morning; no hip issues or anything else.  A good start to the week.  (Landreth orange 718.35)(Barefoot '10 88.25)

weights and plyos.  Had to fight the urge to join the boys on their 3 miler this afternoon.

AM - 15 Clyde's Loop.  6 miles TM.  Warmed up the usual 3 miles and could tell the legs felt pretty flat.  So I hoped that Clyde and Logan would really hold to the Tinman Pace we said we would.  Luckily they did and it helped pull me along.  Averaged 5:54 for the 6 with the first (the slowest) at 5:59 and the last at around 5:46 (the quickest); I fell off a little on the 5th, about 5 seconds back, but made a solid finish to catch back up.  It is really the hot time of year now - 90 at 5 AM today.  Finished with a little bit at practice as the kids did hills.  It was actually good to run a little more because my legs were tightening pretty bad and this helped work them out a little.  (Kinvara 73.5)(Barefoot '10 88.75)

AM - Parkway/Sand Hill.  Ran the Parkway this morning and then over to practice.  Took a couple of the top boys out to run Sand Hill.  It was the sandiest and most difficult to run on it has ever been.  Up the big hill was 1 step up and 1/2 step sliding down.  It really set off some inflamation in my right leg (that muscle that runs up the shin).  So I iced that down a bit today.  4xbarefoot striders.  (Barefoot '10 89.75)(Stratus grey 550.85)

AM - 10 King's Row/Grass.  Got a few in before practice and then ran barefoot with the team and Ruthie who is down from Logan.  Hip is still feeling good.  (Barefoot '10 96.25)(Five Fingers 346.6)

Chelsi's Run 5K

Two words for this race: 1) hot, 2) smooth.  We warmed up (although nothing needed to be warmed, as it was still over 100 even by the 10PM start time) for 4 miles and I felt pretty good.  Talked with Logan about trying to get a pretty good push in - although I think all of us (Log, Clyde, and I) were worried about really laying it on the line.  Started off strong, but very controlled.  In fact, I was very surprised when Logan said that we were very solidly ahead of our 5:20 goal pace (about 1/2 mile into it) because it felt pretty good and easy.  The nice thing about this race is that it was 2 laps - I liked it because in my mind I kept thinking I can push around this corner and it is not far up the road, and I can push up the road since the turn is pretty soon, etc... Anyway, it helped me out.  Stayed snug behind Logan and Clyde for about 1 1/2 miles and then felt pretty good so I decided to take my turn in the lead.  Logan came up with me after a little, but then he said he felt spent and wished me good luck.  I just kept pushing and dogging in and out of the lappers (the bad thing about two laps) and had fun hearing a lot of them make comments.  After 3, I actually thought I had put a little more space on Clyde and didn't kill it to the finish line to see a 15:42 on the clock - turned around to see Clyde not far back and then everyone else filing in.  Cooled down for another 1.5 (I should have done more to help my hip).  Got the one thing I wanted out of the race, a positive mental attitude and push while running strong.  Plus the Youth Small shirt that I won fits very nicely!  Gave it to one of my daughters and she was very happy.  But the local dinner gift certificate will be nice.  (Ohana racers 288.75)  

AM - 16.5 Coral Canyon.  Barely made it out after getting to bed very late last night (around midnight - after the race and then calming down).  I knew the hip was going to be trouble today as it felt like last summer when I couldn't even lay down and lift the leg or roll over without MAJOR pain.  After about 1/3 mile this morning I about called it quits and drove to practice; it hurt tremendously.  But I stretched for a while and it started to loosen as I continued, and after 2 or so miles there was no pain and nothing for the rest of the run.  Ran over Grapevine/Highland to Coral Canyon for practice where we ran the Highland loop and then did striders and I headed home.  A lot of hills in this run.  The pace was very easy throughout and a good recovery.  (Landreth blue 380.75)(Barefoot '10 97.25)

AM - 20 SGM Course.  Was late getting to the group so I went to the finish line and ran up the course 10 and then back down.  I wasn't planning on hitting anything major, but if I felt good I would give a little push.  After about 7 miles up I started to feel pretty good and thought about a solid progression run down the course, but as soon as I turned around any hopes of that were gone.  My legs were pretty dead and about 6:00-6:30 was all I could muster - but I never really tried to break through it because I figured there was no real point.  (Triumph silver 350.8)

Another solid week.  The hip was disappointing after the 5K, but felt much better today (just a twinge of pain).

Goals for next week: once again more of the same.  Want a solid workout Tuesday and then try to get a good 10K in at Des. News.  It would be fun to run a fast 10K time again.

AM - 19.5 Middleton/Junction.  Bit off a little more than I could chew today.  Started off with 6 into Middleton and then headed over to practice where we did our long run out toward Coral Canyon and the Junction.  By the time Corey and I had to add a couple for him to get 12 I was very spent.  Heat exhaustion and dehydration had hit me - and it hit a few of the kids too.  So I skipped out on the striders and made sure all the kids got back alive and jogged home very easy.  Drinking a lot and trying to relax to get energy back; I hate it when I feel like this and I don't want it to jeopardize tomorrow's workout.  (Barefoot '10 97.75)(Landreth black 892.6)

AM - 15.5 Clyde's Loop.  7 miles TM.  I was a little worried how the body would react after overheating yesterday, but I felt pretty decent.  Warmed up around 3 and then got into the usual tempo section.  Logan and Clyde both had a little more zing in me today and I couldn't decide whether to push harder to keep with them or fall back and run on my own.  I just decided to keep hitting pace and did a pretty good job at it - 5:50-5:55 with the 5th and 6th around Bloomington Hills just over 6:00 (which was okay for how I felt).  Then a little at practice to go yell at the kids as they ran hills.  Still super hot this morning.  (Barefoot '10 98.25)(Boston 223.75)

AM - 9 Dogtown/Parkway.  Slept in a little today and only got in a few before practice.  Then we ran Parkway - as I cut the mileage a little today since the kids were showing some burnout and fatigue.  6xstriders and a run home.  Kind of nice to have a little shorter day.  (Free 278.45)(Barefoot '10 99.5)

afternoon - 3 Dirt Hills.  Ran over and did 10xdirt hills this afternoon.  Just a real short run mostly to test out the hip and see how it would react to a double (it has been feeling much better with the extra rest, but I won't be able to do such high mileage runs once school starts and doubles will be the only way to hold mileage).  But it acted up a bit on the way back.  Don't know if it was the hills or the double; could be either.  (xc waffles -3)

AM - 16 Clyde's Loop/Grass.  Went and met with Logan and Clyde and we decided not to do any tempo today - which was good because I was pretty tired and my hip was giving me much grief (most pain in many weeks).  Ran the loop in reverse and decided it wouldn't be good to tempo in that direction.  Then barefooted with the team for just a few miles and the hip actually felt a little better.  Worked on it a lot with the roller and stretching trying to loosen it up a bit.  (Barefoot '10 101.5)(Kinvara 86.25)

morning - 10 SLC.  Ran the Sego Lily loop and extended it up to Granite Park where I did 4xstriders and drills to loosen up the legs and get ready for tomorrow.  Finished with some with the girls.  Hip felt better than yesterday, but still with a little bit of a twinge.  (Barefoot '10 102)(Triumph 535.75)

Deseret News 10K - 32:01

Warmed up for a few and hit the jackpot with a nice private bathroom over by the Huntsman Cancer building.  Felt decent and with no hip issues - didn't even think about it until just now, so that is a good sign.  Got to the start and just mingled into the crowd about 10 rows back.  I should have pushed up a little bit, but I figured no big deal - in retrospect, I think this made me have a mindset of sitting back a little too much at first costing me a bit because I didn't push hard at the first.  1-4:51 Just worked my way through the crowds of people that should be further back (especially in a chip race).  2-4:53 Still working through a lot of people.  These two miles should have been about 10 seconds faster each, and I don't think that would have cost me in the end either. 3-5:07 Caught Sasha near the end of this mile, but also got caught by the women's winner (the only person that passed me the whole race).  I sat back too much here as well.  Went through 5K in an estimated 15:25.  4-5:12 Felt pretty good here.  Actually I think I felt too good the whole race.  5-5:08 Picked it up a little and passed a couple more people.  6.2-6:51 I missed the 6 mile mark, but doing some math I think I was probably about 5:30'ish and a 1:20'ish finish.  I really sat back too much on this mile and just cruised in to the end.  Finished up the morning by running around the park and back around the course waiting to see and cheer on the marathoners. (Ohana racers 305.75)

Race was okay; I mean I feel okay about it, but I really did sit back too much.  I think I was afraid of really pushing (especially at the first) because I knew that the last 2 miles are harder and I didn't want to be dead.  So I think I could have gotten a bit better (maybe not break it, but more towards my 31:00 PR).  But another race in the books, and that is what I need - races to sharpen up mentally.

On a side note, James had reminded me early this week that it was the 10th anniversary of our first running of this race.  It was when I was still living up in SLC and wasn't running much (if at all) and trained for about a month.  At that race I ran a 38 something.  I was worried because I hadn't ever run over 40 (including my first 10K at 14 when I ran a low 39) and those last couple miles I saw my watch creeping up there - So a big course PR for me today!

Okay week:  had a few hip issues and the race was okay, but not great (nothing to dwell on though).

Goals for next week:  It is going to be a busy one with XC high altitude camp.  So just have fun, enjoy the hills, and get the team on track.

morning - 14 Turkey Farm.  Decided I didn't need/want any more than the team's run today (besides running over and such), so I ran to practice and we ran into Middleton and up the Turkey Farm road.  I was a bit tired, but we hit a very solid pace throughout.  6xbarefoot striders.  I think some of the water I drank hit me wrong because I threw up a bit when I finished, but feel totally fine now.  (Barefoot '10 103.25)(Stratus black 663.15)

weights and plyos this afternoon - took it pretty easy as I didn't feel great and I want to avoid most of the soreness since I haven't done either for a week.

afternoon - 3 Green Springs. Ran up to the club house with some of the boys before weights. Took it easy, hopefully not too bad on the hip. (Cumulus white 800.9)

AM - 13 Clyde's Loop2.  8 miles Tinman.  I should say, attempt at 8 TM tempo.  Went on a new loop from Clyde's, up the Fields, by Dog Pound and onto the Trail.  Started off fine, but about 4 miles into it I could tell it wasn't going to last the whole time.  Tried to work through and delay the inevitable, but by 5 I had slipped too much.  So I just called it a day and ran on in.  I won't overanalyze, I was/am just still tired from the race.  Nonetheless, I was disappointing not to hit the workout.  (Kinvara 99.25)

AM - 10.  Coming back to fill in the end of this week and I don't remember the run or the shoes.  So obviously it really stood out for me.  6xstriders.  (Barefoot '10 104.5)(-shoe ?)

afternoon - 3 XC Camp.  Ran our first easy 3 up at Pine Lake.  Could really feel the 8300 feet.  (Landreth black 895.6)

AM - 12 XC Camp.  Went up to the picture spot and then hit some awesome trails with Clyde.  Felt really good this morning besides the breathing.  (Triumph 547.45)

afternoon - 5 XC Camp.  Went up the hill a bit.  Had planned on running the hill this morning, but it had rained much of the night and it would have been too wet.  Good thing, this wiped me out.  (Landreth black 900.6)