Relentless

mid-morning - 7.5 Dino Tracks.  Finally broke in the new New Balance 101's.  Allyson warned me that they would get dirty, and I told her that was the goal!  Run started very cold and all the mud was frozen, but along the south facing cliff slopes the ice was melting and the trail was very muddy - loved it!  Calf felt great and I think I will be able to keep going okay next week.  Molly's Mile.  (NB101 7.5)

Week was okay in that I think I took pretty good care of my leg and with a couple days now till Monday morning, it should be strong for next week.

Goals for next week: get back to normal (whatever that is!).

And since this is the 1st of 2011, I guess I'll throw out some year-type goals.  First, I think I have a couple good races (marathons) in me yet, so I would really like to keep up the good push for that to come to fruition.  A solid training season, with better race circumstances that last year, should yield something decent.  Second, as I always want to do, enjoy running and don't let it become work without a meaning.  Third, keep developing all the running around me - the team, the youngsters and anyone else.

AM - 3 Dogtown.  Forced myself to get up (not easy to do after 2 weeks of chill life) and got a nice 3 in.  Stepping out the door to my surprise I was greeted with another inch of snow!  I ran pretty hard (as I plan to continue doing on my morning runs) and the leg felt very solid.  Not a long run though, as I am trying to not get to frisky to soon on the leg.  (Free 379.45)

afternoon - 9.5 Green Springs.  Ran from school up GS (started with DI extension) and around the back side into Washington and back to school.  Ran pretty strong from the beginning and averaged 6:03.  Calve only really reacted at the very end with a little tightening, so I continue to try and work that out with stretching, rolling, heat, compression, yoga.  Finished with Molly's Mile.  (Boston 376.5)

AM - 5 AC.  Ran from home over to AC and to school.  I am going to try and do this a couple times a week to save a little gas and force me to get out of bed.  It was cold this morning.  Legs were pretty tired from yesterday, so I just easied it along.  (Landreth blue 512.4)

afternoon - 9.75 Foremaster/Home.  Good to be back running with the team today; even on an especially easy paced day.  Then ran home and Molly's Mile.  Calve(s) - both actually - a little tight, so I continue to work on them.  Felt very spent today.  Probably after effects of Monday's hard run, but I was really tired.  (Triumph silver 446.8)

AM - 3 PVHS.  Took it a little shorter today so as to not get too many miles in today.  Felt a little better than yesterday, but of course what can you really tell from a short 3 miler.  (Landreth black 977.6)

afternoon - 12.5 Fire station desert.  Great run out in the muddy and sandy desert with a few of the boys.  Calves felt great.  Finished with 8xbarefoot striders and Molly's Mile.  (Stratus grey 657.35)(Barefoot '11 1)

evening - 10.5 Club.  Took a little tour of the flood damage - it was amazing to see the trails just gone, 2-3 feet of sand dumped, the riverbed totally cleaned out, and the river running in totally different places than where it had been - crazy stuff.  Had a decent little clip throughout.  Added a little more and then Molly's Mile.  Calve improving a lot.  (Stratus black 755.7)

afternoon - 10.5 Middleton/2450.  Ran Middleton with the boys then 2450.  Had planned on getting something a little quicker in - maybe some intervals or a solid tempo session - but the legs were very flat, so I just ran.  A couple miles with the dog at the end.  (Kinvara 240)

morning - 15.5 St. George 1/2.  Took the VIP tour of the new 1/2 route, since the planned one is washed down to Lake Mead.  Felt pretty flat again.  As we moved into the 2nd loop, we slowly made our way from just above Tinman to a pretty good clip (5:35), but I just felt very strained and working hard the whole time - I'm just not in that great of shape.  Finished off with a little cool and Molly's Mile.  Calve tightened up just a little bit right at the very end.  6:42 ave.  (Ohana racers 468.25)

Okay week.  Pretty tired throughout the week after that decent run Monday.  Leg improved a lot and seems to be working its way out of the woods.

Goals for next week:  would like to see a little weight come off - after the marathon, I always gain about 8'ish pounds that seem not to come back off until the summer comes around.  Get the legs a little fresher.

AM - 6 Treadmill.  Started out with 1 easy and then 1 at 6:40.  Then I took it to 6:00 for the next 4.  Goal is to try and remind legs, body and mind that 6:00 is an okay pace and not too hard to hold with a little effort.  Calve felt a bit better than the end of Saturday's run.  (Free 385.45)

afternoon - 9.75 Mall/2450.  Mall run with most of the team helping the girls do a tempo, then my own little push around 2450 - hit the 3 with an average of 6:15, so not too bad including the hill with not too much effort.  Molly's Mile when I got home.  (Stratus grey 667.1)

AM - 5 AC.  Ran to AC from home and over to school.  Felt decent this morning on little sleep and after running quicker yesterday; however, it usually takes a full day to set in, so I'll see this afternoon.  (Triumph 685.25)

afternoon - 10.25 Green Springs/home.  Easy run up GS today with the team.  I didn't feel quite as drained as I thought.  Finished up by running home and then Molly's Mile.  (Landreth blue 522.65)

AM - 5 AC.  Ran over to school again today by way of going out to Arctic Circle.  Thought I might go a little less since I'll end up with near 18 today, but felt fine after a sore hip and calves last night.  (Landreth black 982.6)

afternoon - 13.25 Fire Station Desert/home.  Hit the same run that we did last week on Weds. up into the desert by the Fire Station and around the sand for a bit and back to school.  Then 8xbarefoot striders (a pretty good set - I think the boys might be getting antsy for some workouts) and then home and Molly's Mile.  Feeling pretty decent and picked up the pace on the way home.  (Barefoot '11 2)(Triumph silver 459.05)

evening - 10.5 Club.  Hit the trail-Bloomington route.  A good run with a few solid pickups in it - dropped the pace to/below 5:30 on a few occasions, with a 5:20 up the Mile Repeat section.  Molly's Mile.  (Kinvara 250.5)

afternoon - 11.25 Grass/Foremaster.  Went out early to practice and got 4 barefoot in.  Grass was nice and starting to green up good.  Then ran Foremaster with the boys at a solid tempo pace - ended up being basically Tinman throughout.  It was their first tempo in a since NXR and they handled the pace very well.  Even the youngsters ran pretty solid throughout.  Finished up with Molly's Mile.  (Barefoot '11 6)(Landreth orange 815.6)

morning - 15.75 St. George 1/2.  Met up with everybody (except James) and ran the 1/2 course again - mostly because we didn't have anything else to do.  Week has had a lot of faster miles, so most of us didn't plan on pushing much.  Ended up with a quicker stretch for a few miles on the second loop and averaged 6:40 for the whole run even with the easy bit at first and cool downs.  Showcased my talent a little and helped Logan break into his truck and ended with Molly's Mile.  (Boston 392.25)

Pretty solid week.  Most miles in quite a while; but more importantly feeling good and having some quicker runs.

Goals for next week:  See what race day holds for me, but hopefully be able to push out a decent race - feel good about my effort and run strong.

AM - 14 Mustang Pass.  Pretty nice run out in the desert this morning.  Ran up Mustang Pass and in the pass I decided to run/hike up Mustang Knoll and watch the sunrise.  I imagine no one has been up there in quite some time - no reason to; there is no trail, it is in a secluded area, the top of the Knoll is small and has nothing on it - so I got up there and could see everything; clear out to Mt. Trumbull and Logan Overlook and Diamond Butte out on the Strip, all the way up to Cedar Mountain, the amazing rock canyons in front of Pine Valley, Dogtown down below, and the beautiful sunrise over Zion - it was quite Zen-like.  After awhile up there I came on down and finished out the run.  Molly's Turf Run to close the deal.  (NB 101 21.5)

afternoon - 10.5 Mall/DI.  Paced the girls on their tempo today.  Then added a couple quicker miles on DI and finished with Molly's Mile.  Felt a bit flat today.  (Landreth blue 533.15)

afternoon - 14 Grass/Dixie.  Went out and got 4.5 barefoot on the grass including 8xbarefoot striders before heading out with the boys toward Dixie High.  Finished with Molly's Mile.  I thought that taking it back to 1 run/day this week would help out my hip (that started hurting last week), but it seems to only be getting worse - I am not thrilled about it.  (Barefoot '11 10.5)(Triumph Silver 468.55)

evening - 9.5 Club.  Left hip flexor felt a little better this evening after using the EStim throughout most of the day.  I'll hit it up tomorrow to see if I can get anything else out of it for Saturday.  Legs were a little fresher tonight as well.  Added Molly's Mile when I got home.  (Landreth orange 825.1)

afternoon - 7.5 Shoe Run.  Easy run today; feeling pretty decent.  Picked it up for a couple sections on Molly's Desert Run, just to get the legs rolling a little bit before tomorrow.  (Stratus black 763.2)

St. George Half 1:13:39

I'll come back and put more in later -

Got a decent warm up in with Logan, Clyde, and Paul.  Felt pretty good and decided that if I stuck to my game plan of not going out too hard, life may be okay and I might run pretty decent - but I knew that I wasn't in great shape, so I couldn't expect a whole lot.

Race started off with the leaders (Paul, JeffMc, and Fritz) establishing themselves fairly quickly; then a couple other guys, a few jokers, and then Clyde, Logan and I.  Pace was good and I felt pretty relaxed.  Logan kept wanting to pull the pace up throughout the first lap.  I didn't want to push it too much, but I didn't want to lose him - once that happens, I always struggle.  So I tried to keep contact, but keep as calm as possible, by the hill up to the cliffs he had separated himself from me, and then Clyde was about the same distance back of me.  Going into the second lap, I had held good 5:30's throughout, but was getting tired.  Tyson joined in with me and tried to keep me going.  He told me Logan looked tired, but so was I.  I kept telling myself to relax as I fought off the desire to just slow down.  Eventually I decided to pass Logan, but should have done it earlier.  Then I had the fun of fighting through the crowds on the second lap.  Tyson tried to yell at people, and some did move, but many had headphones on and didn't hear, some didn't care, and some even yelled at me as I went by like I was doing something wrong.  It was kind of frustrating, but it actually helped me speed up a little.  I wanted to hold off Clyde, but obviously not that bad, since he went by at about .5 to go and Tyson tried to get me going and I told him no.  Then I closed back to about 5 feet behind Clyde off of the trail, but making the turn to the finish, I just decided I didn't want to kick and let him pull back up on me - I am still not sure why I did that (probably the only "bad" thing of the race).

Here are the Garmin splits (stayed right near the mile markers until 10 when it started to hit a little earlier each mile): 1-5:32, 2-5:35, 3-5:27, 4-5:29, 5-5:31, 6-5:31, 7-5:33, 8-5:34, 9-5:45, 10-5:40, 11-5:35, 12-5:42, 13-5:40, 13.1-5:40 pace (actually .2 on the watch); so not too shabby on the consistency until around 9 which is where I should have made that move around Logan instead of just holding behind him.

Overall, pretty pleased.  My best time in this race in a few years, so that is good.  And I kept my head in pretty good throughout the race.  Now I guess it is time to actually get in some sort of shape.  (Triumph 689.75)(Last Ohana 78)

afternoon - 10.5 Sunrise/2450.  Didn't run this morning because I used the excuse of recovery, which really was just an excuse - so I will get my third morning run in on Thursday to make up for it.  Went out to do hills with the team this afternoon.  I was a bit worried about this one, however, because I am a little tired and a little sore.  But I did okay and held near the boys for all 4.  Then I ran a pretty quick mile down the industrial section of 2450 (5:35) which was nice to get some of the tightness out - not that I am way sore, just a little.  And then Molly's Mile.  (Stratus black 773.7) 

AM - 5 AC.  Ran from home to school by way of AC.  Not a bad morning at all.  (Free 390.45)

afternoon - 10 Devils Loop.  Boys wanted to run something different, so we looped up by my house and past the town homes and down to Telegraph and back - distance was 6.66, so thus the name.  Ran home and Molly's Mile.  Legs and mind a bit burned out by the end.  (Landreth blue 543.15)

AM - 5 AC.  Dragged out of bed this morning, which I am proud of, hit the AC run to school.  I can tell it is going to be a long one as I am tired and my legs are worn down.  So hopefully they spruce up a bit before this afternoon.  (Stratus grey 672.1)

afternoon - 9.5 Dixie College.  Ran over to Dixie and did some barefooting and some striders.  I am totally wasted - my legs are shot.  I am going to ice bath tonight.  (barefoot '11 13)(Triumph silver 475.05)

evening - 10.75 Club.  Hit the usual route on the trails and into Bloomington (with an addition at the first).  Felt quite a bit better today, but still a little worn down.  I'll finish up the week with a single tomorrow and then see about a little workout on the Saturday run.  (Kinvara 261.25)

afternoon - 10 Foremaster/DI.  Ran Foremaster as a tempo with the boys.  We hit it pretty solid - mostly right around Tinman pace for 5 miles, with a few under 6:00, and a pretty fast 1/2 finish.  Then added a couple around DI and Molly's Desert Run.  (Ohana racers 478.25) 

AM - 13 Junction.  Ran out to Coral Canyon with some additions.  Needed to go earlier because of Ry's swim meet (which she did awesome at).  After warming up, did 2x2 mile with 1 mile recovery between.  Wanted to get 5:30 pace, but effort for both was probably closer to 5:45 (some quicker, some slower, some on, because of hills).  Never really got comfortably into it.  Added a couple with the dog in the desert.  (Boston 405.25)

Good controlled week.  Started off a little too hard, but by the end of the week, I got things going back a bit better.

Goals for next week: finish getting the legs back, have a good set of workouts, get out the mornings I am supposed to. 

AM - 6 Treadmill.  Hit the tready for a bit this morning.  It was one of those mornings that seemed to last forever and I wanted to be done.  Oh well, at least I got up and got a bit in to start the week off.  (Five Fingers 450.6)

afternoon - 9.75 Old Man Hills.  Ran over to hit some Old Mans with the team.  All the kids are looking pretty strong - especially my top 3 girls and top 6 boys.  We ran a 200, 400, and 800 (2 sets).  The 200's are just to work on speed, the 400's are solid, and the 800's are brutal.  A good workout.  Molly's Mile with Laney to finish off the day.  (Stratus grey 681.85)

AM - 5 Buena Vista.  Hey, that is two mornings in a row!  (Landreth black 987.6)

afternoon - 9.5 Fields.  Pretty cold day especially with the wind.  Easy out into the Fields and back to PVHS.  Added on Molly's Mile.  Weights today for the first time in quite awhile.  (Landreth blue 552.65)

afternoon - 8.75 Fire Station Desert.  Easy short day with the team.  I was starting to feel worn down again on Tuesday, so I decided to not run this morning and hopefully use the recovery to get things back in line.  Hopefully it worked.  Although I was sore from lifting for the first time in months, I felt I had more energy today.  8xbarefoot striders and Molly's Desert run.  (Barefoot '11 14)(Landreth orange 832.85)

AM - 5 Parkway.  Bitterly cold outside.  18 on the way to school.  But it felt great to run this morning.  (Triumph 694.75)

evening - 10.25 Club.  Nice run with the Club around the DC trails and Bloomington.  Pace was around Tinman for the last 5 or so, but it seemed like I was working a bit harder than I should have needed to.  Temps much nicer than the last few days.  (old Ohana -10.25)

afternoon - 12 track/Foremaster.  Went out to get a few miles on the grass before practice, but they were working on the sprinklers, so I had to confine myself to the track.  Then went out on the tempo run with the boys.  We all did a bit better this week - Tinman for the first two and then 5:30 for the next two.  Cooled down back up to school and then did weights (although the Friday weights are more like exercises.  I do, however, think that they will be beneficial.).  Finished up with Molly's Mile.  (Boston 417.25)

morning - 16.65 DC trails.  Hit a good workout this morning of 6x4 min.  I was a bit worried since I don't feel in shape to do anything, and Logan and Aaron looked ready to eat it up.  But Clyde and I played off each other and ended up hitting some good consistent sections.  We warmed up for about 5.5 and then got into the repeats.  Hit each one around 5:15 pace and covered between .75 and .77 miles each time (with a 2 minute recovery).  Then a long cool back to the cars.  Glad to hit the workout and run well and build some confidence.  (Kinvara 277.9)

Good week again.  No pain in hip - I think the 3 mornings with a couple off really help out (rest/recovery time and not as many miles); and a couple good workouts.

Goals for next week: Keep building on this same groove and keep it rolling.

AM - 6 Treadmill.  After the glutton last night, I worried a bit about this run.  But it was actually decent.  Felt fine throughout - maybe even better than a usual Monday morning run.  (Five Fingers 456.6)

afternoon - 10.5 4x1000.  Warmed up (and cooled down) with 2450.  Wasn't sure what to expect on 1000's.  Haven't done really any speed since hurting my calf back in December (but I had some decent sets of 800's before that), and I am not really a fan of 1000's - especially by myself and on the track.  But I tried to have a reasonable goal of 3:15 down to 3:10.  First one felt good and relaxed and I hit a 3:11 (2 min recovery), so I pushed out a little stronger on the next one and hit 3:08.  Still felt good and planned on doing 4 so I tried to repeat the same and hit a 3:07.  for number 4 I figured it would as good a time as any to push a little more and although I tightened up a little on the last 400, I hit a 3:05.  The best set of 1000's I have ever had.  Ran relaxed and smooth (for the most part) and gained some confidence that maybe I am in decent shape.  Ended with Molly's Mile pushing Laney like usual (when she doesn't run with me).  (Ohana racers 488.75) 

AM - 5 Warm Springs.  As to be expected, not a whole lot in the ol' legs this morning.  Pretty mild out.  (Cumulus white 852.4)

afternoon - 8.25 Devil.  Went out on the Devil's run.  Felt predictably tired and flat, so an easy run was needed/deserved.  Ended with weights and Molly's Mile.  (Landreth orange 841.1)

afternoon - 10.5 Foremaster.  Foremaster Tempo this afternoon.  Again a few seconds quicker on each section - boys are doing great with it.  Then extended it around Mosquito Mile to get to our total.  Molly's Desert Run.  (Stratus grey 692.35)

AM - 5 Buena Vista.  Tired this morning, like usual.  A little colder than earlier in the week.  (Cumulus gold 602.9)

evening - 10.75 Club.  Hit the usual club run.  A good solid run, reminiscent of last week - 6:40 ave. with a decent little pick up for the last few miles; nothing crazy, but good throughout.  We all jumped on an idiot biker who dared give us some lip - after the afternoon I had, he is lucky I didn't run him down and push him off that piece of junk.  (Triumph silver 485.8)

afternoon - 8.5 Fields.  Out into the fields.  Calf was a bit sore/tight, so I should have had some compression on.  But run was just fine.  Ended with weights and Molly's Desert run.  (Landreth blue 561.15)

morning - 19.5 Dogtown 1/2 course.  Steve, Logan and I ran from my house to Coral Canyon and the start of the Dogtown course.  Ran in down CC (nice easy starting miles), up the dump hill (will be a tough part of the course), down the dump hill and across the bridge (hill is too steep to use to best advantage and the dirt until the bridge will have to be graded or there will be many mad runners), down the dam road (another good section once you crest out on the dam road), around Nicholls (tough little hill for me), out to Staheli's Farm and and 1 mile out-and-back toward Warner Valley (not a bad section, but out-and-back is just naughty by nature), and then across Fields by the old Hooper Mansion and to a park to finish (not a bad finish section).  We pushed pretty decent throughout and had a Tinman section (with a couple a little quicker) for about 8 miles and then a little cool down.  Ave. was 6:30 something for the 18 - not bad with a couple very tough hills.  Then added a bit with Molly down by the elementary.  (Boston 436.75)

Probably my strongest week since back before St. George.

Goals for next week: speed will be hills on Monday.  We are starting up morning practices (3 days), so I need to work on making my schedule mesh while still giving myself 2 mornings (or afternoons) off per week to keep the hip feeling good and legs fresher.

AM - 5 Tready.  Supposed to be first morning practice today, but Jeep wouldn't start.  So I went back inside and ran good, but dragging, miles on the treadmill.  The treadmill is becoming less and less appealing by the step.  (Free 395.45)

afternoon - 10.25 Old Mans.  Hills today - 3x800, 2x400, 3x200 (equal dist. recovery).  Started off slow right into the first 800 (2:46), but picked it up for the next two (2:36, 2:33); then had good 400's (1:15's) and 200's (37, 38, 36).  Good hill workout while chasing down the top boys the whole time and yelling out to everyone else.  Ended with Molly's Mile.  (Kinvara 288.15)

afternoon - 9 River Run.  Went down to the river and worked our way around the general mass destruction of the trail and hit out 8 miler.  Molly's Mile and weights to finish it off.  Felt generally flat as to be expected. (Stratus black 782.7)

AM - 2xAC.  Back to morning practices, so the usual Arctic Circle stuff.  Felt a little better this morning, but it was nice to bank in another easy one.  Temps were very mild out.  (Cumulus white 858.4)

afternoon - 12 Lost Sock/Mall.  After warming up on Lost Sock with the boys, I attempted a tempo workout on the Mall Run in the wind.  I actually hit a pretty good workout, but the wind played havoc with the times.  Sometimes into the wind I would be digging (downhill) and only hitting 6:30, so by the time I got the wind at my back I was spent, but still hit decent pace.  Molly's Mile to finish it off.  (Boston 448.75)

AM - 9 Middleton.  A very slow and easy run this morning.  I didn't necessarily feel to bad from yesterday's run - tempos don't kill me in the same way a speed workout does, but it was early and I was tired.  (Triumph silver 494.8)

AM - 6 2xAC.  Decent little morning run.  (Cumulus gold 607.9)

afternoon - 8.5 Roller Coaster.  Hit the Shinob Kibe Roller Coaster with a few of the boys.  I felt pretty decent and had a good little run while enjoying the nice temps.  Finished with weights and Molly's Mile while Pyper rode her bike.  (Landreth blue 569.65)

morning - 18.5 Fields.  Made a big loop through the Fields from the DC.  Hit 6x5 mins. with goal marathon pace as the projected speed and 2 min. recoveries.  Drizzly they whole run and I was soaked as we finished up, but it was a good workout.  First one stayed right with Logan and Clyde, so I just told myself to stay with Logan as long as I could.  So the next 3 stayed right with him - Logan seemed pleased with the pace, so it must have been around 5:25 (I didn't Garmin because of the rain).  Then the last two I picked it up a little more; Logan said around 5:00 for the 5th and 6th was maybe a little slower because of hills.  But it was nice to feel good and strong for a workout.  Had Al take the dog around as I was tired and had changed into dry clothes to drive home and didn't want to go back out into the rain.  (Ohana racers 507.25)

I was pretty pleased with the week.  Mostly, I think, staying healthy and not having hip issues or calf issues is keeping me running well.  Today's workout was a good one.

Goals for next week: Going to hit 1000's on Monday, so I want those decent.  And then have the legs back for a good workout at the Dogtown 1/2 (which may be too tough a course to really race hard on).

morning - 13 5x1000.  Decent workout this morning.  I was a bit worried because of the hard workout on Saturday, Monday morning blues and the fact that it is 1000's.  Warmed up over to school and met up with Logan and some of my kids and then ran DI.  Hit 5x1000 at 3:09, 3:08, 3:07, 3:09, and then 3:16.  Felt really good through 3.5, but on the 4th I started to tie up a little and then it really came out on the 5th.  On that last one I was still on pace for 600, but the last 400 were pretty ugly.  Not a big deal though; was still pretty pleased.  Cooled down on DI and home and then Molly's Mile.  (old Stratus -13)

afternoon - 6 Dino Tracks.  Finished off a good day with a run through the mud up on Dino Tracks.  Was a bit sore and tired, so I didn't push at all; but I think it will help work out the tightness in the right calf and loosen up the hip a bit (we'll see tomorrow).  (NB 101 27.5)

afternoon - 8 Sunrise Hills.  Ran over to Sunrise and ran 6xhills with the girls.  Then Molly's Mile with Laney.  (Landreth orange 849.1)

AM - 6 2xHarts/AC.  A little sore in the hip and right calf the last few days.  (Free 401.45)

afternoon - 9 Hospital.  Hadn't run this one in a while.  The hill was bigger than I remembered.  I have been way bogged down at school with everything and I am feeling it in my running - just kind of blah.  Finished with 8xbarefoot striders and Molly's Mile with Ally.  (Barefoot '11 15)(Stratus black 790.7)

afternoon - 8 Parkway.  Just an easy 8 today, but nothing seems to be clicking like it was at the end of last week.  Blah.  (Kinvara 296.15)

AM - 6 2xAC.  Felt a little bit stronger today, but still would like a little bit more out of my legs in the next 24 hours.  (Cumulus white 864.4)

afternoon - 8.5 Green Springs.  Ran up GS with the boys and just enjoyed the day.  Felt a little bit stronger.  Finished up with Molly's Desert run.  (Triumph silver 503.3)

Dogtown Half Marathon - 1:14:35

Course was an out-and-back with a spur on the way out.  For the most part a flat course, but with 3 uphill sections (and downhill) that usually get the best of me on the workouts we do out there.  Warmed up in the drizzly rain (that held off most of the run) and the cold wind with Logan for 3+ before the race and cheered on Al as she ran the 9K (and did a great job, by the way).  Saw that Theo Martin was there, so I had hoped for a Dogtown winner of the Dogtown, but realized that was probably out of the question.  Raced without the Garmin because of the fear of rain - which was fine for racing, but a bummer for splits because the mile markers were poorly and randomly place (I ran one 5 mile section - yes that far without a mile marker - in 22 minutes and then hit the last few miles at 6:30 and above, when I was moving pretty good) so that was a bummer.  

Logan and I started off easy and relaxed, but moving okay along the main Fields road and out past Staheli Farm toward Warner Valley on the spur.  The wind was blowing pretty good from the Northeast and seemed to really hit on all the most difficult parts of the race.  Theo was drafting behind us for the first 3 or 4 and then I told him he couldn't just sit there and blow by us later, so he sat back in for another half and then made his move as we pushed back past Staheli's and up toward Nicholl's Peak.  I wanted to push up to him and keep him close since I felt pretty good (although not as good as last Saturday's workout), but Logan kept me under control and drafting as best as I could behind him - I tried to tuck down and get in tight, even clipped him a few times, but it was tough (I have always had a harder time drafting because I am taller than most and have that longer stride).  After using Logan for a few more miles, I moved away from him just before the turn around (which was about 8.25'ish miles).  Theo had pulled too far away and he is too good a runner to have made a serious move on him, but the control and draft that Logan provided for me helped me have decent legs to the finish.  Pushed pretty solid from 9-12 (excluding the hill back up around Nicholl's) and tried to keep it solid through the end, by reminding myself of running poorly at the finish of Painter's.  Heard Theo's time as I approached the finish - 1 minute up on me. 

Not too bad a race, I felt I ran strong under the conditions and extra length of the course.  On a good day and with a true half distance, I could have been around 1:11-1:12.  (last Ohana 91.5)(Landreth blue 574.65)

Week was decent; I wish I could recover like the old days, but those 1000's Monday after the hard workout the weekend before really drained me - so that's why I'll only do them every other week.  Was pleased with the race effort.

Goals for next week: I'll probably need a little while to recover (back to that aging thing), so let my body do what it needs to to keep me running well.

AM - 6 2xAC.  Back to the grind this morning after little sleep because of sick children.  Felt surprisingly good considering the run Saturday and the junk going around the fam.  (Cumulus gold 614.9)

afternoon - 8 Middleton.  Felt pretty good again this afternoon.  It is nice not to be totally trashed after a race.  However, I will still keep it pretty chill this week to try and recover properly.  Molly's Mile.  (Stratus grey 700.35)

AM - 8 Mall/AC.  Still feeling good, but hip is acting up a little throughout the day - so it is good to have an afternoon off today.  (Free 409.45)

AM - 6 2xAC.  Feeling good still.  Put some heat on the hip this morning (that usually helps it a bit).  Another great sunrise - I would argue that sunrises/sunsets in Southern Utah are consistently unrivaled by any place in the world.  (Landreth black 993.6)

afternoon - 11 Dixie College.  Over at Dixie College and did some barefooting and 8xbarefoot striders.  Then finished up with Molly's Desert run.  Feeling pretty decent.  (Barefoot '11 18)(Landreth blue 584.65)

AM - 9 Mall/AC/laps.  Nice temps out this morning - you gotta love it.  Afternoon off to keep the hip feeling okay.  (Triumph 703.75)

AM - 6 2xAC.  Another nice morning although I was out of it when I woke - didn't have a clue what day it was and where I was or why I was waking up to that annoying sound.  (Landreth black 999.6)

afternoon - 9 Dam Road.  Hip hurt just a little at the start and then loosened up nice.  Weights and Molly's Desert run.  (Landreth orange 858.10)

Lake to Lake Relay

Woke up and got 3 miles in since I didn't know how many I would get during the race.  (Free 412.45)  Met up with the team and saw that I had legs 1 and 8.

Leg 1: 6.1 miles 31:55 - 5:14 ave. Warmed up with another 1.5 and got to the start line.  Wasn't really expecting a whole lot of competition, but some of the runners looked solid.  This was a 6.1 mile leg from Gunlock Res. down to the junction of the Gunlock road and Old Highway 91.  Felt strong from the start.  A couple runners stayed with me for a little bit and then faded back.  I was really moving down through the hills for the first three miles and then didn't push quite what I should have for a couple and then regrouped on the last 1.1 (hit 4:20 on the current pace as the team drove by).  Splits were 1-5:06, 2-5:12, 3-5:10, 4-5:18, 5-5:28, 6-5:15, and .1 at 5:00 pace.  Had gained us about a 2 minute lead, but I was surprised it was only that much; a high schooler from Vegas held a pretty decent leg to stay in the mix (but he payed severely for that on his next leg).  Went and cooled down for a bit. 

We had a little threat for a little as we slipped to 3rd, but the team pulled through and that all ended quickly.

Leg 2: 4.7 miles 25:59 - 5:32 ave. This leg was from the Chipman's Hill in the Fields up the Dam Road (again! 3rd time in a week) and ended after the big Dam Hill.  So a pretty steady climb for much of the run with some flat sections and a little down and about 1/2 on dirt.  Main goal was to really work on form here - turnover and foot strike.  Felt I did pretty good on it.  Splits were 1-5:17, 2-5:41, 3-5:25, 4-5:30, and .7 at 5:54 pace.  Good solid run; felt the legs tired a bit and the hills were tough, but happy about the effort today.

Finished with a bit more cool and then watched the team come in.  Happy with today's workout.  (Last Ohana 108.5)

Week went well.  Recovered well from last week's half and had a good workout today.

Goals for next week: hit a couple good hard workouts, a mile repeat day and tempo day (the tough thing is that they will be in the mornings, so... blah).  First track meet Friday, so I am excited to see where all the kids are and how the team looks.

AM - 6 2xAC.  Out in a drizzle this morning.  Thought I would be way sore, but nothing too bad.  We'll see a little more this afternoon when I run something harder.  (Cumulus gold 620.9)

afternoon - 11 Old Man Hills.  6x800 Old Man Hills for my workout today.  Did the first 3 with the boys and then finished up the others on my own as the team finished up their workouts on the hill.  Didn't time it (forgot my watch - and didn't want to wear my Garmin after the massive rain/hail/lightening storm that delayed practice 45 minutes), but that may have been for the best.  The effort was hard, really pushed myself, but I don't think I was hitting any great times.  (Boston 459.75)

AM - 11 Mall/2xAC.  Pretty tough morning to get up and run.  Has wiped me out all day.  But the run was fine, legs felt okay.  Enjoyed having Ruthie around for the last couple days.  (Landreth orange 869.1)

AM - 6 2xAC.  A little more tired today, but once I got going it was fine.  Trying to figure out when I will get a tempo in this week with meets and practice and junk.  (Old Ohana -6)

afternoon - 9 Dirty Sock.  A pretty easy pace that slowly picked up to near normal by the end.  8xbarefoot striders, weights, and Molly's Desert Run.  I guess I ought to go get some new shoes soon; everything is getting pretty worn down.  (Barefoot '11 19)(Stratus grey 708.35)

AM - 12 Target.  Not my favorite time to do a workout (early in the morning), but that what it will be basically from through UV and on to St. George - blah.  Warmed up 3 and then tried to get some Tinman Tempo in.  Aerobically I was totally fine, but my legs were just a bit tired and I had to work to keep up a decent pace, so I struggled to keep in under 6:10.  Went 7, with the last two not being too great as I struggled with the hills back through Industrial and up the lower section of Dog Pound.  Then two cool down in.  (Kinvara 308.15)

afternoon - 8 Green Springs.  Quite tired all day and on this run.  Hip was also giving a few problems before it warmed up.  I really should have hit the ice after the run, but forgot a cooler to fill up the tub with - I need to do that soon, it is just not as appealing this time of year; although it was very nice today.  (Triumph Silver 511.3)

AM - 6 2xAC.  Felt a little better today in the hip; heated it up yesterday and this morning and that seems to help.  This will today's only run - meet this afternoon - which is good; I need the recovery.  Put the Landreth blacks (2nd pair of Landreth 4's) over 1000 miles this morning. (Landreth black 1005.6)

AM - 21 2xClyde's Loop.  Plan was 1 loop easy and 1 loop tempo.  I was a bit tired still and hoped that things would go better than the tempo on Thursday.  Time wise it was okay about 58 min.  Ave. pace around 5:50, but I really had to work the whole time, and nothing came easy - in fact, without the group I would have really fallen off, but having them up ahead kept me at least trying.  Such a good workout though.  Got home and took the dog around the block.  (Boston 470.75)

Week wasn't great, all the workouts were slower than I have been in the past few months.

Goals for next week: Keep feeling healthy and try to get a few strong runs in, whatever they may be (Kind of a weak set of goals, but I don't want to pin myself down too much right now).

morning - 9 PVHS/2xDI/home.  Ran over to practice and warmed up with the boys.  Then yelled a bit at the kids as they hit a hard workout.  Finished by running home and taking the dog around on her mile.  (Triumph 712.75)

afternoon - 11 6x1/2 mile.  Warmed up around town by going over toward Sienna Hills.  Had a pretty strong breeze right in to me that I wasn't looking toward fighting in some 800's.  Hadn't ran King's Row 1/2's for awhile, over a month I am sure.  They still went pretty good, however, especially with the wind.  1-2:29, kind of forgot how hard I needed to push.  2 and 3-2:24, tried to get into a strong relaxed rhythm.  4 and 5-2:22, tried to pick it up and these last few, but the wind was picking up as well.  6-2:19, had to work really hard, so I was glad I was done.  (Ohana racers 518.25)

AM - 21 2xClub loop.  Met up with Logan, Clyde and Steve for an early week 20.  We were all a bit spent (I was for sure), so I am very glad it was just a twenty with nothing hard.  Finished with Molly's Mile.  Haven't had this kind of mileage after two days in some time.  Definitely nothing this afternoon.  (Landreth blue 604.65)

morning - 9 PVHS/DI/home.  Ran over to practice again and warmed up with the team as they hit another track workout.  Cooled down with them and then home and Molly's Mile.  I would say I am a bit tired.  (Stratus black 799.7)

afternoon - 7.5 Dino Tracks.  Got out to the trails finally.  Just took it easy and enjoyed the nice day and the dirt.  First snake sighting of the season - a little gopher out on the trail; just moved him off with a stick.  (NB 101.35)

morning - 9 PVHS/DI/home.  The same as the last couple days.  Only run today as we head up to SLC for the rest of the weekend.  (Kinvara 317.15)

afternoon - 13 Dimple Dell Trails.  Spent the morning at Rylee's State Junior Olympic Swim Meet at the Y and then got out a little later.  Went over to the Dimple Dell trails and got in the mud!  Ran a little longer than necessary, but it is my only run today and I just got caught up in the mud and single track going along the stream bottoms and decided to loop down there twice.  Loved it.  (NB 101 48)

morning - 18 Draper.  Went down 1300 into Draper out 9 miles - almost to Point of the Mountain.  It was really windy and it made the 9 out seem very long.  On the way back, I went 6x5min at around 5:30 pace.  They were good pushes and added to my spent legs at the end - along with the higher mileage this week.  Glad I kept it under 100 though for the week.  (Boston 498.75)

Week was pretty good.  Mileage was higher than in some time, but kept it under control when it could have easily gone over 100.  Had two solid workouts and a couple longer runs.

Goals for next week:  Might have to front load the week a little again as it is our invite and that will dominate the weekend.  I would like to get in two good workouts again.

morning - 14.5 PVHS/Town/home.  Ran over to practice where we went into town by Dixie College and then I ran home.  It started a little chilly, but I didn't think it would be too bad; however, the wind blew in a cold sleety rain that had me pretty frozen by the end.  (Triumph silver 525.8)

afternoon - 6 Lower Grapevine.  Nice easy run out to Lower Grapevine.  The dirt wasn't too wet from this morning (although it was still pretty windy) and I felt pretty good - hip not bugging much at all.  (Cumulus gold 626.9)

AM - 6 2xAC.  Bigger mileage yesterday allowed me to sleep in and just catch a few today.  I realized I really need to be careful not to get caught up in the mileage and doubles and all that.  I am feeling good (legs felt amazing this morning) and running pretty fast and that is because my mileage is down so I am fresher and healing up from injuries and stuff and now is not the time to push that in the negative direction.  So what I am saying is... An easy 6 today and that is it!  (Free 418.45)

AM - 6 2xAC.  Same run for morning practice.  The time change is really hitting me this week - didn't have to deal with it last week with Spring Break, but now... blah!  (Landreth orange 875.1)

afternoon - 9 Washington.  Good team run out into Dog Town.  Finished up with 8xbarefoot striders and Molly's Desert run.  This week is going to kill me yet.  I hate our track meet.  (Barefoot '11 20)(Stratus grey 716.35)

AM - 12 Target.  Finally got my butt out of bed and did my workout.  Did the same one as a couple weeks ago, but hit it a bit better today in the wind, rain, and cold.  Warmed up 3 and then went 8 at Tinman and finished up with a mile.  Tempo was decent, some below tinman, most just below or at, and a couple up the hills at the end just over - except the last one up Dog Pound, but still pushed hard.  I did notice, however, that my form is struggling a bit.  Last month I was really hitting a good stride, literally, running from the core and with a good leg lift and foot strike - I just felt fast.  I haven't had that for a few weeks and today was no different; I had to work more to keep myself in correct position and just kept slipping out.  Did I mention that I hate this week?  (Ohana racers 530.25)

AM - 12 Mall/2xAC.  Early run to get some mileage in as I won't be able to do anything this afternoon with the track meet - mostly I just want to get the thing over with.  (Stratus black 811.7)

0 - Couldn't drag myself out of bed this morning.  Got to bed late last night after day 1 of the meet and had to get there early this morning, so the extra early time just wasn't happening.

Sprained my ankle pretty good at the meet and was just dragging by the end.  Add those two things to the bad weather and family events and I ended up with a big zip today.

Stupid end to the week, but that is life some times.

Goals for next week:  Get rejuvenated a bit.

AM - 6 2xAC.  Back to the ol' grind this morning.  I feel a bit worn out of running - not because of my own running, but being worn down with track.  So I need to get some excitement going again.  (Triumph 718.75)

afternoon - 9 Parkway.  Good easy run with some of the team and Molly's Mile before Ally's b-day.  (Triumph silver 534.8)

AM - 6 2xAC.  Hips feel totally jacked and my legs are spent and my attitude is blah.  (Cumulus white 870.4)

afternoon - 5 Grass.  Sneaked in a few before the meet this afternoon barefoot out on the grass.  Felt really good.  I need more of this.  Hopefully this helps out the hips a bit.  Even though it was just looping, it was fun to be out barefoot.  Wish we had a nice big park down here, but that will never happen - too much $ to be had in selling the land off to developers.  (Barefoot '11 25)

AM - 6 2xAC.  The same old morning run.  Actually felt a little better; grass seemed to help a bit.  (Free 424.45)

afternoon - 10 Snake Run.  Up into Middleton and onto the trails up there where we saw a snake last summer.  It was nice to hit the dirt a little with the boys.  8xbarefoot striders, weights and plyos and Molly's Mile.  Actually felt kind of good to do the weight/drills and half of the plyo workout.  (Barefoot '11 26)(Landreth blue 603.65)

AM - 6 2xAC.  A little sore in the calves this morning, so I am glad that I didn't do the full set of plyos yesterday - but not too bad really.  (Stratus Grey 722.35)

AM - 6.25 AC/2450.  Mixed it up just a little this morning by hitting 2450 instead of AC again - big whoop.  (Landreth black 1011.85)

afternoon - 7 Shinob Kibe Roller Coaster.  Always an enjoyable run, but it was really warm.  Finished with weight/drills and 1/2 of plyos.  (Landreth orange 883.1)

AM - 18 SGM Upper Half. Clyde and I ran the Upper Half of the SGM.  We tried to hit it about as hard as we could.  (I'll come back and put my splits, because I learned a lot about racing the SGM from this run.)  It is interesting how similar Clyde and I are in times pretty much all time despite being such dissimilar runners.  We started off together for a couple in what seemed to be very warm temps for Central at 6:30 in the morning.  Then Clyde pulled ahead for a few.  Around 4.5 I grabbed gato and a Honey Stinger (Vis had me try one of these, seemed to go down a lot smoother than a Gu, but my stomached still turned near the end (more from the gato and the hard effort than the Stinger), but I kind of lost focus for a bit and dropped it.  Took me a second to realize what I had done and had to stop and turn to get it.  Then just after I lost a little time as I took off my shirt.  I could feel myself losing my focus and tried to real Clyde back in - he was up about 25 meters - to help me zone in a little better.  Going through Veyo I pulled up on him and then I took the lead up the volcano (which we both seemed to run pathetically slow today) and through most of Dameron (which seemed like it would never end).  As I heard Clyde catching back up I told myself just to relax and the last 2 would be fine.  He pulled up with me at 11.5 and I decided to stick with him; a few times I about gave up on that idea and fell back a few feet, but I am glad I kept working to keep with him since he pulled me through the last bit.  Finished in 1:14:54.  Kind of blows my mind when thinking about it and trying to run another 1/2 after to finish up a good marathon - but it is a tough half (tougher than most think/realize), it is still spring, and I've been feeling flat.  So I am glad to have hit this as a very tough workout with a good solid effort.  (Boston 517.5)

Week seemed decent.  Wasn't too excited about life at the first and I kept it pretty low-key until today.  Got a weekend off of track and got a lot done in the yard today and that helped me feel better also.

Goals for next week: I'll see how I feel early in the week, but I image I won't hit anything hard until later in the week.  Hip is a little sore today from neglect the last couple days - can't do that.

AM - 6 2xAC.  I was awake and alert this morning!  Good night's rest and I felt pretty good this morning.  (Free 430.45)

afternoon - 10 GS/PL/Midd.  Hadn't been out on the Powerline Trail in a long time.  It was a nice run despite the inability to relax as I was looking for snakes behind every bush and weed.  Was able to just enjoy running and the nice temps.  Molly's Mile to finish pushing both Laney and Elin.  (Stratus black 821.7)

AM - 11 Mall/2xAC.  Another good night's sleep (what is going on - two in a row) made it easier to get up and get a few more in today.  Legs a little fatigued from Saturday, but nothing too bad or too sore.  (Triumph silver 545.8)

AM - 6 2xAC.  Thought I would be a bit tired this morning after the baby delayed my sleep a bit.  But, woke up and lived just fine.  Feeling pretty good about running right now.  Will try hard workouts Thursday and Saturday mornings.  (Old Ohana -6)

afternoon - 8 Devil's.  Extended out the run to make it 7 and then hit 8xbarefoot striders and weights/drills.  Didn't have time for any plyos since we needed to get out to Tuachan for Rylee's choir concert.  (Barefoot '11 27)(Kinvara 315.15)

AM - 13.5 Mall/2450/Mall.  Needed to get a few more in this morning as this will be my only run unless I can sneak something in tonight.  Felt a little tired and any plans to run harder this morning never developed - although on the 2nd Mall loop I pushed around Tinman just for about 2 or so miles just to try and work some junk out of the legs.  (Stratus grey 735.85) 

afternoon - 5 Target.  The jumpers I was planning on working with didn't show up to practice (which is why I hate track), so I was able to sneak a short run in with the distance team.  It was nice because now I can chill more tomorrow - and my hip needs it - but, I wasn't planning on running again, so I didn't have different shoes or anything.  (Stratus grey 740.85)

AM - 6 2xAC.  It is still tough to get over the thought that I am being a super slacker on these way easy days.  But my hip was hurting a bunch yesterday and the mileage is fine, so they are necessary for me to stay healthy and sane.  Cold and rainy this morning - of course... there is a big track meet today and tomorrow.  (Landreth blue 619.65)

Run 4 Kids 33:13

Earlier this week I had been saying that I wanted to run a race, but I just don't ever have a weekend to race anything.  Then yesterday this weekend's invitational was canceled due to weather (that's a whole other story), so I was reminded of the Run 4 Kids and called up Steve O. to see if I could get in and it worked out.

Ran over to Coral Canyon to get warmed up.  Ended up being right at 5.5 and I added another half to stay warm in the rain and cold.  Felt really good, hip had absolutely no issues, and was warmed up good.  The race is a smaller fundraiser and usually any of us locals who run can come out with a top place.  So I wasn't really expecting a lot of competition.  To help me work hard, I made the goal of pushing really hard for the first 4 (the first 3.5 are friendly, with two hills, but more downhill than up - then .5 to 4 has a little incline up the Telegraph section of CC); and then try to do what I could on the final 2.2 which are a tough climb (mostly in 5) up to the Junction and then back into Coral Canyon.  A fair loop course with some ups and downs.

1-5:15, got out strong.  For about 100 meters I thought I might have some competition as a guy went out strong and he looked real (a guy from Austria, he ended up 2nd), but I quickly went by him as we rounded the first turn up toward the elementary. 2-5:09, Quite a strong mile here.  I felt good and pushed up the elementary hill and across its top section and back down.  I knew the race was over, but it was all about the goal of pushing 4 miles, so I tried to keep focused. 3-5:21, This section had the biggest downhill, and I thought I might go sub 5:00 here.  But, I misread the uphill past the park and clubhouse - it was a little longer and steeper than I thought; so by the time I peaked out I was at 5:30 pace and had to work really hard to even bring it back to 5:21 ave.  I may have lost a bit of focus here also - probably cost me the sub 33.  4-5:26, Continued to push strong on the bottom of CC.  The incline back up Telegraph at the end of the mile cost me some time. 5-5:57, Goal of this mile was to stay sub 6.  This is an all uphill mile with one major climb surrounded by minor climbs for the rest of the mile.  Tried to keep focused on the idea of going sub 34 which I thought would be pretty solid.  Told myself I could do it with two sub 6's on the final 2 miles. 6-5:32, The final push up Telegraph was tough as I was tired and lungs burned and a side ache was setting in.  Then turning at the Junction the wind picked up right into my face, luckily it wasn't way bad, but tough at that point in the race.  But I was pleased with how I recovered and was able to get a decent time out of a tough mile. .2-5:11 pace, pushed the pace in pretty solid as I was pleased with my effort and feel I could have had a lot more if I had been pushed.  Plus it is a new course record by nearly a minute, so... cool deal.

Pretty happy about the effort.  I had run this only just once, back in 2008, and it was my first race after recovering from bilateral pneumonia.  I had been in very good shape, but the sickness really sucked it out of me.  So maybe not a great comparison, but somewhat useful because I went on to run 2:49:10 at Salt Lake the next week and doing some numbers equates that to a 2:33'ish equivalent for this race (Not too bad and I think I could bring that down more with competition and a lot more since I was coming off being sick then and I am feeling great now - just hypothetical, but something to go off of).  2008 times: overall-35:19; (splits) 1-5:25, 2-5:21, 3-5:36, 4-5:40, 5-6:22, 6-6:02, .2-5:24 pace; So stronger throughout, especially at the end. 

Ended with a just over 5 on the cool down back home with Steven.  (Boston 534.75)

Happy with the week.  Was able to run hard today, get mileage in and feel healthy and strong.

Goals for next week: Like usual this time of year, make it through the track meets and try to get my workouts in.

AM - 8 AC/Mall.  Wore the Altra Zero Drop for the first time this morning.  I could tell right off the difference in form - not that the shoe changes your form, but the shoe gives off signals (through the slapping of the feet, the feel, the sound) that your form needs to improve.  It really brought me up front on my feet and into a  better posture and overall form.  My right calf may be a bit sore later as I could feel it from the shoes.  I decided that from the wear on my other shoes and the feel of this run, my right leg is "lazy" compared to my left - causing the left to overwork, and maybe the cause for the prolonged hip flexor troubles in the left hip - I think this may be just a linger result of the stroke as it wiped out my right side a bit.  (Altra 8)

afternoon - 4 2xDI.  Needed to get a little bit in at least this afternoon.  JV meet tomorrow and the big boys (and girls) were on the track today, so I hit the warm up and cool down with them.  Then weights/drills and a full set of plyos.  (Cumulus gold 630.9)

AM - 12 Mall/2xAC/laps.  Tried to get a few more in this morning because of today's meet - won't be able to run later.  A little sore/fatigued from combination of plyos and the zero drop shoes.  (Altra 20)

AM - 13.5 2xMall/AC.  Dragged out of bed - actually not too bad, but I am a bit tired.  I think I am ready for a weekend (too bad I don't get one this week!).  Track season is so difficult and time consuming; I am ready for summer.  (Stratus grey 754.35)

afternoon - 8 2xDI/laps.  Ran the warm and cool with the team and laps while they hit their workout.  (Altra 28)

AM - 12 Target.  8.5 miles of Tinman.  Not a bad workout.  Had the usual few slips with speed because of darkness and being alone, but stayed pretty much where I needed to.  Hip was acting up a bit as it got warmed up.  (Ohana racers 542.25)

afternoon - 6 Shoe Run.  Easy run with the team and 8xbarefoot striders.  Hip felt the worse it has in quite a long time - hurt throughout the run, only started to feel better during the striders.(Altra 33)(Barefoot '11 28)

AM - 6 2xAC.  Got to love the easy day.  I used to hate myself for a day like this, now I relish in it!  (Not for the lack of running, but for the chance to get my legs feeling better.)  (Free 436.35)

AM - 15 Fields.  9 mile Tempo.  Wasn't up super early this morning, as I only needed to be done by 7:00 - so that was nice.  Planned on getting in 9 tempo - with sets of 3 miles at Tinman, just over marathon pace, and just under MP.  Warmed up 4 and then got into the tempo moving past the Chipman's.  Felt good for the 3 Tinman; had to hold myself back a little as I knew the rest would be tough.  The next 3 were planned at 5:45, and those were on, but while some felt easy, the last one was tough and I worried about going quicker and if I would be able to hit the last set.  Moved into the 5:30 section and really just had to gut it out - but I got it.  Interesting how you can feel so different on the same run, up and down and all over the place.  Good workout though, really good workout.  (Kinvara 330.15)

Solid week: Hit two good tempo paced workouts, mileage was solid, kids ran very well this weekend and were hitting qualifiers and PR's all over the place - girls even ended up getting 2nd at the invite!

Goals for next week: Mileage shouldn't be and issue as I will have Friday off from school and plan on a longer run then (with a little tempo) and also plan on some quicker stuff earlier in the week.

AM - 6 2xAC.  Just 6 this morning to get things going for the week.  A little tightness in the left hip and kind of reaching over to the hammy/butt attachment.  (Altra 39)

afternoon - 8.5 2xDI/laps/Molly.  Ran warm up and cool with team and laps as they hit 400's.  Added a couple with Molly and E in the stroller.  (Cumulus white 878.9)

AM - 12.5 5xcemetery miles.  Warmed up just over 4 around Dogtown and worked my way to the cemetery for mile repeats.  I hadn't done anything repeat wise in over a month and hadn't done these miles in probably 2 years and it showed this morning.  1-5:42, felt like I was in tempo mode the whole way (probably because I was).  A bit afraid to attack because I wanted to make it through the workout, but that is a bit over the top.  2 and 3-5:31, tried to attack a little more and push, but still never really got into it.  4 and 5-5:26, goal was to get these two below 5:30 at least.  Worked a bit harder, but really throughout I never pushed it to the edge - which could be good, but wasn't good for times.  I am not really stressing; I'll just try these maybe twice more before UVM and hopefully get a little stronger push in (although I don't remember exact times, it seems that before a good set would consist of low 5:20's and into the teens on this pretty tough mile.)  (Old Ohana -12.5)

AM - 6 2xAC.  Tired this morning - allergies are hitting hard and they just really wear me out.  (Altra 45)

afternoon - 6 Fields.  Easy 5 to the double churches in the Fields and then 8xbarefoot striders.  My achilles is on fire.  (Barefoot '11 29)(Triumph 723.75)

AM - 6 2xAC.  Was planning on going a bit longer this morning, but during the night I woke up with my achilles still burning - iced it last night, but it usually takes a couple of days to settle it down.  So today becomes my super easy day - in a week of pretty easy mileage.  Hopefully tomorrow and Saturday are feeling good so I can get some decent runs in.  (Landreth blue 625.65)

AM - 12 Junction.  A great morning run.  Hip took a little to warm up and then just enjoyed a strong run out through Coral Canyon.  Too bad I wasn't doing a workout this morning.  (Triumph silver 557.8)

afternoon - 10.25 Prospector.  At first I felt like it was summer - drained and tired after a long day of yard work and then going out into the desert on a hot afternoon.  But then I just relaxed and enjoyed the trail (until a biker came up and scared me to death).  The Reserve people closed off my access trail to Prospector (that I only use because the other/real way is totally confusing over slick rock) and so I got off trail just like I thought, and I decided I will just be a rule breaker and use my access trail anyway since it takes you right where your supposed to go for Prospector.  I do love that I can get to the dirt and run as long as I want and only have to go .55 miles on pavement each way from my house.  (NB 101 58.25)

AM - 21 Green Valley.  A tail of two runs.  Started off great, although earlier than normal humans like to be up.  There was a breeze against me, and I was excited because I knew that it would push me home; and there was a little drizzle for the first three miles.  Heading into Green Valley, I picked up the pace and had some very good, very easy Tinman miles - I was feeling great and so easy.  On the way back, however, down by Snow Park, the wind switched and really blew against me and I just completely felt drained - I was working very hard to even hit 6:40 pace which then got real ugly when I decided to just back off and finish the mileage.  When I got home I realized what the deal was... I think I bonked because my allergies have killing me this week.  Yesterday I drank nearly 200 oz. of liquid (mostly water) and I was still totally dehydrated.  I think that my allergies make it tough for my body to hydrate - anyway... that is my thought.  I guess I should add that my left leg feels jacked - pain in the achilles is radiating around to the outside/front - painful and not fun.  (Boston 555.75)

Week ended up okay.  Nothing great.  Kind of bummed about this morning's run, but not the biggest deal.

Goals for next week: Way busy with three track meets (one on the road in Orem), so that will keep me busy.  Kind of a survival week.

morning - 18 Green Springs/laps/home.  Ran all around today and hit a little more than I had planned.  Ran over to practice by way of Green Springs and then DI with the team as they warmed up.  During their workout, I just ran laps on the track (for 5 miles) and finished with the DI cool with the team and then ran home with a little addition to round out the total.  Felt fine throughout - the pace was nothing killer - but my achilles/leg did act up at around 12'ish, but then calmed down.  Ankle (which I sprained yesterday, just walking around) was a bit sore and swollen, but nothing that would affect just and easier run.  (Landreth orange 900.1)

afternoon - 6 Park.  Pyper road her bike down to the ball fields with me and then we ran a bit.  She ran around for about 1 1/2 miles while I did 4 and 8xbarefoot striders.  Ankle hurt on the way over - while wearing Five Fingers - but on the grass and then on the way home it felt great.  Fun to run around with Pyper and chat with her a bit.  (Barefoot '11 34)(Fiver Fingers 457.6)

AM - 6 2xAC.  Slept in today and only got 6 in (afternoon meet today, so that is all I'll get).  But I felt surprisingly good.  Took it easy the first 3 and then had a decent little push for the second 3.  No pain anywhere in legs - hip, achilles, ankle.  (Free 442.45)

AM - 11.25 Mall/2xAC.  Baby got me up too early and then I laid in bed forever only to fall asleep just before it was time to get up again - I should have just gotten up at first.  Run felt good.  Almost a little brisk out this morning; it was great.  Ankle movement still "puffy", but it is feeling pretty good and achilles seems to be making good progress.  (Stratus grey 765.6)

afternoon - 10 Nisson's/Mall.  I guess I should find a new name for this run since Nisson's is no longer - either of them - but it will always be that for me.  As the team peeled off after 5 I added Mall run for 5 more.  Legs continue to improve.  (Altra 55)

AM - 12 Target.  Hit 8.5 of tempo today and felt great.  Happy I ended up getting up despite nearly every ounce telling me no.  Warmed up the usual 2.5 for this loop and then got into the Tinman.  Everything felt great today - especially at first.  The first 4 (flat across Mall and downhill past Target section) were so easy, I was just easy cruising to 5:40 without much effort at all.  It was the best I have felt on this loop in recent memory.  Knew the second section would be much tougher, but I really worked it and kept it all under 6:00 which is 5-15 seconds faster than what I have been hitting lately.  Even extended the tempo another .5 up to the very top of Dog Pound (actually First Stop) and that was very tough.  (Kinvara 342.15) 

AM - 8 AC/Mall.  Just a nice easy run this morning.  Legs are continuing to improve (no pain at all today).  May be getting a bit of junk in my lungs, but I can't tell if it is a cold or allergies just clogging me up.  (Altra 63)

afternoon - 6 Desert Hills.  Took the boys over to pick up the suburban for tomorrow's trip and so we ran over by Desert Hills out into the desert.  Nice to run somewhere else, but it sure was windy.  8xbarefoot striders at some park.  (Barefoot '11 35)(Triumph Silver 562.8)

afternoon - 16 Davis.  After a crazy set of circumstances, finally got my run in.  We were up early and on the road to Orem for a track meet, but when we arrived the meet was cancelled.  So frantically, we were able to get the kids into the Davis Invite.  After getting up there and wandering around to find the school and eating lunch, I went out for a 10 miler (where I ran into my cousin Jeremy!) and then warmed up with the kids for the rest of the mileage.  (Altra 79)

Week was pretty decent.  Legs feeling good.

Goals for next week: Solid mileage again.  Two big workouts - miles and a tempo up in Provo.  So get ready for those.

AM - 6 2xAC.  The usual this morning.  And feeling good.  Got some sleep back from the long trip on Saturday.  (Altra 85)

afternoon - 13.25 Grass/2xDI.  Got out and did 8 barefoot on the grass.  It was wonderful.  The only wish it that we had a large grass park to run on, but I have said that before.  Then ran the warm up and cool down with the Varsity kids as they hit a track workout.  (Barefoot '11 43)(Landreth orange 905.35)

AM - 10.5 5xCemetery miles.  Tough to get up this morning - so tough.  But eventually dragged out of bed and tried any excuse I could to not do this workout, but I knew I had to.  Warmed up for just over 3 around Dog Town and then got into the intervals.  1-5:25; 2-5:24, and I felt solid, much better than a couple weeks ago; 3-5:22, decided to try and go sub '20 for the next two; 4-5:18, didn't think I had it, but must have pushed just enough; 5-5:18 was pretty tired and legs felt it during this one, but still pushed it out.  Only had time for 1 mile cool.  Now I am mad at myself for sleeping in those few extra minutes 'cause I am still way tired anyway and I didn't get the cool mileage I wanted to.  What an excellent morning though.  (Ohana racers 552.75)

AM - 6 2xAC.  Another good morning run.  Nice and pleasant.  Feeling pretty good.  (Free 448.45)

afternoon - 8 Green Springs.  A little tired and flat this afternoon.  Just kind of plodded along with the kids and got the run in.  A bit warmer this afternoon. 8xbarefoot striders.  (Barefoot '11 44)(Altra 92) 

AM - 13 2xMall/AC.  Nice mornings are still holding on.  Still a little flat this morning, so I am glad that I ran the miles on Tuesday so that by Saturday I should be feeling more sharp.  (Kinvara 355.15)

morning - 16 Provo.  Up at BYU for the Invite.  Ran 5 with Trev and Devin around BYU and then up University toward the Canyon for a bit.  Got back just in time to add a few more with the kids as they warmed up.  Then cooled down with them barefoot on the grass and talked about their races - Kaylee breaking her own school record again in the 3200 (11:08 - 6th place) and the poor races the boys had.  (Barefoot '11 46)(Boston 569.75)

evening - 6 Provo.  Went from the hotel (East Bay) south and toward Springville - although I guess I was still in Provo according to the signs.  Was a bit tight at first and then loosened up and felt good.  Saw a skunk in some bushes.  (Kinvara 361.15)

AM - 22 Provo Canyon.  Up early so I could relax and enjoy the meet.  Ran from East Bay up University toward the Canyon 11 miles.  Hit the turn around right near the top of a hill just past the falls - which were looking pretty cool by the way.  Was a little worried about running back down the Canyon on the road - especially since I wanted to be going with traffic, to be on the marathon course; but no close calls.  Started a tempo at the turn around.  Was a little worried about it, since I had just run 11 miles uphill - 4 in the Canyon with a major headwind to wear me out.  But the tempo was the best I've had in some time.  Plan was to go Tinman for a few and then pick it up.  Down the Canyon a Tinman effort was an easy 5:40 for most of it - need to remember that sections of the Canyon aren't that downhill and aren't that fast, but some are - then hit a GU right at the mouth of the Canyon and tried to work on MP for the next 6.  It was nice because there was a race (Provo Marathon?) getting ready so the whole lane was coned off just for my workout!  Hit a solid 5:35 average for the next 6 which ended about 1/2 mile past the new finish.  Then I eased the last mile back to the hotel.  Very positive workout.  (Boston 591.75)

Strong week.  Happy about the mile repeats.  Happy about Saturday's workout.  Happy about how I feel pretty strong at the end of the first 100 mile week of the year (I'm pretty sure).

Goals for next week:  No mid-week big workout, but I want a couple smaller workouts during the week.  And higher mileage again this week before taking it back a little next week because of State.

afternoon - 14 2xHarts/Hospital.  Warmed up and cooled down with team just up to Harts and then continued on into Hospital run which I took up Foremaster and then back toward school and up around DI.  Didn't feel like running this afternoon at first, but as I got going life was good.  Not really sore from Saturday which is nice.  Took this morning off trying to catch up on some sleep.  It may make it so I don't hit the mileage I had wanted for the week (since I will already have singles on Wed/Thurs due to track), but Ally said something that made me think - she told me to take the morning off, which I didn't want to, but when she mentioned that I was falling asleep every time I sat down for over 10 minutes I remembered my commitment to train smarter not harder and obviously my body needed some sleep.  (Stratus grey 779.6)

AM - 10 Green Springs/Warm Springs.  Didn't want to get up this morning, but glad I did - like usual, it isn't bad running, it is the getting up that sucks.  No hip pain!  Just a great temp morning run.  (Altra 102)

afternoon - 12 Grass/Shoe.  Barefoot for 7.  It was nice at first, but weather turned and it got cold, rainy and windy.  Team ran Shoe Run nice and easy.  (Barefoot 53)(Triumph 733.75)

AM - 12 Target.  Ran opposite direction of when I do a tempo session.  Legs are worn down.  Just kept telling myself to make it through today and through the week.  Hip is a bit iffy, not the sharp stabbing pain of a hard workout, but rather the dull ache of mileage.  (Stratus black 833.7)

AM - 3x8th/Parkway.  Slept in just a little today - had to keep reminding myself, train smarter not harder - and may have to keep reminding myself of that, as I was pretty mad at not getting up.  But this morning I needed to sleep (in? - if you call it that - I guess that is all relative).  Anyway... the run was actually way good.  I felt much better today than yesterday.  (Altra 110)

afternoon - 5 Grass.  Sneaked in 5 on the grass barefoot - including 8xbarefoot striders - before we headed up to Region.  I felt great and smooth this afternoon.  (Barefoot '11 58)

afternoon - 6 Fields.  Pretty hot out today and I just felt absolutely spent.  Wanted to get more after sleeping in (got home much to late from Region track to get up early), but I was just drained in every way.  (Triumph silver 563.8)

AM - 20.25 SGM.  Ran with Clyde, Dustin and Bill from about mile 3 of the course on down to the old store.  No real plan going in - just hit some solid tempo stuff and don't go to crazy with it.  Had a good strong run.  Getting into the tempo, I really wanted to make sure I didn't turn it into a race (last summer I think I pushed too hard down the course and used up a little of the good stuff at about the same time before the real race).  I felt kind of interesting - tired but good, weak but strong... Ended up with 8 at a solid tempo 5:25'ish ave.  Then 2 cool.  (Boston 612)

Week was a tough one to get through.  Running was okay, but I was so tired it cost me some mileage - but I think things will be fine still.  Finally hit the ice on Friday night, need to do that a few more times.

Goals for next week: not worry about mileage (will be busy with State), get some mile repeats in on Tuesday or Wednesday and have a little tempo session on Saturday morning.

AM - 8 Green Springs.  It was nice to wake up and be decently awake.  Temps were cooler again this morning - very nice.  A little soreness in quads, but calves felt fine.  (Altra 118)

afternoon - 11.5 Grass/2xHarts/laps.  Went and got 5 and half barefoot on the grass and tried to work out the kinks.  Then hit the warm ups and cool downs with the kids and some laps in between.  Finished up with Molly's Mile when I got home.  (Barefoot '11 63.5)(Landreth blue 631.65)

morning - 6 Trail to Nowhere.  Slept in this morning and caught my run starting at 7:00!  Ran from school on the trail to nowhere with a little extension.  Feeling decent.  After a little run this afternoon, should be ready to hit the miles tomorrow morning.  (Old Ohana -6)

afternoon - 8.25 Wendy's.  Good easy run with the team.  Last run from school for Corey, Trevor, and Ryan - kind of sad stuff; I'll miss those guys.  Then 8xbarefoot striders, followed Molly's Mile when I got home.  (Stratus grey 786.85)(Barefoot '11 64.5)

AM - 12 5xcemetary miles.  Crappy work out.  Warmed up a little bit more than the last couple times (made myself get up earlier so I could get a better warm up and cool in), so that was about 4.5 and then into my miles.  I felt tired and junk in the legs from Saturday still, but I have felt that way before and had it work out - so I hoped for the same.  1-5:27, felt like it was the first one, tired and a bit off, but I figured it was because it was first - and the time was okay, so I thought I would warm up into a solid workout.  2/3-5:27, Usually see an improvement here to lower 5:20's but nothing was loosening up.  Just felt warn down.  4/5-5:33, Upset at myself for the 4th one, letting it slip above 5:30, so I thought I would hammer down and bring the 5th one back to something a little better - nope.  Even though I felt I was really pushing, I could tell that it just tired legs today - instead of attacking and eating up ground, I was choppy and struggling to get even these times.  I am trying not to stress though.  All-in-all it is not the worst.  It is a tough loop, I am worn down, hard workout last Saturday, and higher mileage for a couple weeks.  (Last Ohana 120.5)

AM - 12 Junction.  Pretty chilly this morning - almost cold; could see breath, could have used gloves and long-sleeves.  Run was okay, but still a little tired.  (Altra 130)

afternoon - 3.5 Provo.  Ran from Provo HS back to the hotel.  (Boston 615.5) 

AM - 10 Provo.  Ran from the hotel out along University and back.  Pace was pretty decent as I think I am starting to get some legs back.  Rain was intense!  (Kinvara 371.15)

AM - 10 Provo.  Same run as yesterday.  On the way back I threw in 4xmile at 5:40 pace with 1 min. recovery.  Goal was to freshen up the legs with the cruise interval pace - felt pretty good and ready for two more good weeks.  (Kinvara 381.85)

Made it through State Track week (with some success and some failures for the team - and me!) 

Goals for next week:  Have a good strong week.  Mileage up around 90-95.  Keep hip feeling good.  Have a good attitude.  Strong workouts on the Upper Half and last long run on Saturday. 

AM - 7 Parkway/Warm Springs.  Nice Monday morning run; just getting the legs moving for the week.  (Free 453.45)

afternoon - 9.25 Target/2450.  A bit warmer today than last week, but I felt pretty good.  (Altra 139.25)

afternoon - 11 GS/PL/Midd.  One final run with Trev and Tyson for the year.  We were all pretty spent from our major victory in the PV Great Race and the thrashing we took in volleyball.  Ended with Molly's Desert Run and I felt the fatigue in my legs.  (NB 101 69.25)

AM - 8 Green Springs.  Man am I spent.  I need to push through the blues and fatigue of the end of a marathon training cycle for just another couple weeks.  Didn't help that legs are sore from yesterday's exploits and that my allergies are back pretty hard draining me out of everything.  (Landreth black 1019.85)

noon - 6 Foremaster.  Sneaked in a short one before graduation today.  Feeling a little better than the last couple days.  (Triumph 739.35)

morning - 12 Coral Canyon.  First day of summer, so I took advantage and slept in (until 7:30!).  Feeling a little stronger again.  Finally rolled my legs out for the first time this week - I have just been so busy and on a weird schedule, and that felt great.  (Stratus grey 798.85)

AM - 17.75 Upper Half.  Last major tempo session before Utah Valley and I wanted a strong run.  So Clyde agreed to run the Upper Half with me and make it as close to a half as possible - low and behold, Logan decided to crawl out of wherever he has been and joined in on the fun!  I haven't been feeling strong at all throughout the week.  In fact, it was only yesterday that I finally started to feel better than junk.  So I wasn't too excited about what might happen for this run - and I was right.  It was one of my worst runs ever, surely in recent memory.  Warmed up for 3+ up to the start and just felt slow and off.  Right from the get-go I knew it was going to be a long one.  Legs just felt absolutely dead.  Only for 2 brief 10 second moments did I think I was going to break through - and then it was gone.  So here are the splits for future reference.  1-5:30, Clyde had already gapped me by at 10 seconds but I tried to tell myself that I would get things going and it would be no biggie.  2-5:38, junk.  3-5:27, more junk.  4-5:32, alas... more junk.  5-5:33, here is where I felt good for such a brief time.  6-5:21, need I repeat it.  7-5:29, I just felt so spent.  The legs are feeling like the end of a marathon and it is hard to keep positive when I feel so terrible.  8-6:42, up Veyo; felt like walking.  9-6:07, thought I could get back on but could tell that wasn't happening.  Timed Clyde's lead just to reaffirm my struggles and it had grown from 1:30 at mile 7 in Veyo to 2:30 in just 2 miles... that hurts.  10-6:11.  11-6:16.  12-6:02, even on the tough Dammeron section those are some poor miles.  13-5:49, must have got a second wind!  (or something).  .1-6:16 pace, ironically enough I finished and saw a big pile of dog crap in the road - humm... a sign?  Total was 1:16:21 after going 1:14:5something last time - and that one wasn't even anything to write home about.  Cooled down for 1.5'ish with Clyde.  (Kinvara 398.8)

So...Just move on I guess.  Really it doesn't mean a lot other than I know my body is tired (which I already knew) and I need to freshen up and sharpen up with a good taper (which I also already knew).  But mentally I need to push this out of the way and move on.

AM - 20 Leeds.  Al took me up to Leeds and I ran up almost to Toquerville exit and then back home.  I really like running up there, it is a little cooler and there is no traffic, and it is different which is always nice.  Pace was comfortable throughout.  I didn't want to push anything with yesterday's poor workout and tired legs on me - even the distance today was probably pushing it, but at least I didn't go the 23 I had planned earlier.  (Boston 632)

Weeks wasn't great.  Mileage was right were I wanted it.  But major workout (yesterday's) wasn't too good.  But I think I'll get back going.

Goals for next week: Number 1) get the legs back.  I do want a decent workout on Wednesday, but that is actually even secondary.  XC practice starts up this week on Wednesday and Summer Club on Thursday, so it would be nice to get those two things off to a good start.

AM - 11.5 Middleton.  Out and back into Middleton and stopped off at the ball fields and ran 3 barefoot including 8xbarefoot striders.  Felt okay, didn't push anything, but the striders seemed to loosen me up a bit.  (Barefoot '11 67.5)(Altra 147.75)

AM - 8 Green Springs.  A nice morning run.  The temps couldn't be more perfect - a nice little coolness to things.  Felt good this morning.  (Free 463.45)

AM - 11 4xCemetery miles.  Last major interval session this morning.  Warmed up with 5 miles on the Parkway and then got into my miles.  Wasn't sure what would happen after last weekend's run but having a few days to get the legs back.  1-5:15, this totally surprised me.  I felt strong, but not like I was ripping it up; in fact, I backed off a little and didn't feel totally warmed up yet.  2-5:17, the first one scared me a little.  I was worried that it was much too quick and I would struggle the rest, so I backed off a little and thought I would be low 20's - so the time again surprised.  3-5:14, pushed a little and I was also a little tired.  4-5:12, finished up strong and pleased with the overall workout.  At the same time, I still am worried the workout; was it too strong, did I push too much?  I think those are just pre-race jitters however.  Cooled with just over a mile with a long way home and had to hurry to get to practice started and a dang all-day school meeting.  (Last Ohana 131.5)

morning - 4 Grass.  Just ran 3 at practice over on the grass (3.5 with warm up) and then with some of the kids groups on our first day of Summer Running Club - very big turnout, bigger than last year.  (Barefoot '11 70.5)(Five Fingers 458.6)

evening - 10 Club.  The usual loop.  Nice to run with the crew again.  Temps seemed a little warm, but they were actually really nice - I just haven't run in the afternoons lately.  (Altra 157.75)

morning - 10.25 Turtle Creek/Parkway.  Ran around the neighborhood for a little and then over to practice where we ran over to Turtle Creek and back.  I finished with the Parkway.  A little flat in the legs - kind of surprised since I iced last night.  (Kinvara 399.65)(Barefoot '11 71)

AM -15.5 DC.  With the Circle and also Taylor Stout, went from Dixie Center out into Bloomington (through Bloomington Hills).  Felt a bit tight and slow today so I wasn't too stoked about any tempo, plus it was a nice morning and nice to just run and chill with the all the sailors.  But on the way back I decided to throw a little out any way.  So went 5:45, 5:40, 5:35, 5:30.  Nothing crazy but some turnover.  Felt okay for parts and then tired for parts.  Logan then dragged Clyde and I back to the DC going about 6:10-20.  (Boston 647.5)  Bostons are pretty much on the way out - bottom has been dead for some time, but now they are starting to come unstitched here and there.  But got more mileage out of them that I thought for a lightweight trainer (and I will probably hit a bit more in them) - got a few new pairs of Adidas coming soon.  I am liking their lightweight fast feel.

Week was about what I would want.  Mileage was controlled, workout was good, hip is feeling good, practice and club got started off well.

Goals for next week:  Keep improving the feel of the legs (more icing, rolling - like I did today, and stretching), get ready mentally and physically for the big day.

morning - 7.5 Tortoise.  Ran up the Tortoise road for practice and then I added a little around the townhomes and up through Cottonmill for a little more.  (Barefoot '11 71.5)(Triumph silver 571.3)

AM - 8.5 Dirt Mile.  Went up to the desert (or what was once the desert) and marked out a mile loop for my team to run on every now and then.  While there I ran 4x1/2 miles at marathon pace.  Felt a little bit off, but nothing that didn't work itself out by the last one.  Not a killer pace, just nice and controlled.  (NB 101 77.75)

morning - 7.5 Dirt Mile.  Ran over to practice where we ran up to the Dirt Mile and ran a couple and back.  I then added a little around.  (Barefoot '11 72)(Free 470.45)

Iced up this morning and did the foam roller for the last time before the race.  Things are looking and feeling good.

Had a neighbor ask me the other day why I am still running.  His question was, "What do you still have to prove?"  I thought it was a rather odd question (but I guess not to nonrunners) - prove... I have a lot left to prove; you never stop "proving" throughout your whole life.

AM - 6 Desert/Grass.  Ran a couple miles before practice and then we hit the grass for practice.  At this point in the taper I get hypersensitive to how I am feeling.  It feels like everything aches a little more and each little soreness is amplified.  Once I hit the grass everything felt good.  (Barefoot '11 75.5)(Landreth black 1022.35)

morning - 4.5 Grapevine.  Ran from Sienna Hills Park out to Grapevine.  Nothing but good stuff in the legs.  And, ironically enough, I had "Time for me to Fly" in my mind all morning!  (Barefoot '11 76)(Stratus grey 802.85)

Utah Valley Marathon 2:42:06

A poor effort both mentally and physically.  My grandma has probably run the 2nd half of marathons better than this (but maybe not as part as a full, just a solo half).  (Last Ohana 185.5)

I'll write more later - but I know some of my friends would want to see how I did and wouldn't want to disappoint!

morning - 3.5 SLC.  Went up and ran barefoot at the Granite Park.  I had a little soreness in the quads that will be there for the next week or so, but other than that I felt fine.  Mentally I am ready to run hard again, but it will be a couple weeks before the legs are ready for anything quicker than easy pace.  (Barefoot '11 79.75)

morning - 5.75 Parkway.  Short version - 4 miles - (up to Maverick and then down and back around to the Elementary).  Felt pretty good today.  Recovery is going much better than I thought it would just after the race.  Got a few new shoes, so today I ran in the Adidas Oregon 11's.  They are kind of a retro looking shoe and they feel fast and light, which I like.  (Barefoot '11 80)(Oregon 5.25)

morning - 7.75 Dirt Miles.  Up to the dirt for practice.  The new Varsity guys are doing real well - they may develop into a decent squad.  A few of the girls need to push themselves a bit more.  (Barefoot '11 80.5)(NB 101 85)

morning - 3.5 Grass.  Barefoot day at practice.  Feeling solid still although my hip decided to hurt this morning.  It was weird because it hasn't hurt in quite awhile.  Will try a double today - hitting club later.  (Barefoot '11 84)

Lap Swim: 10 minutes

evening - 8.5 Club.  Ran down the trail to find Logan who had gone earlier - and bumped into him and ran a couple back where I found some of the boys and we ran the middle loop for 6 more.  Ended up being a little more than I had planned for the run, but I felt pretty good and my hip loosened up after a mile and felt much better.  (Rocket 8.5)

morning - 6.25 Middleton.  Ran from Middleton Park up the Turkey Farm Road for practice today.  Pretty weak turnout (maybe 20 kids).  But the run was a good workout for everyone 2 miles up the hill and back.  Molly's Mile with Ry when I got home.  She has been running a lot, 1+ miles pretty much every day.  No hip pain this morning.  (Mana 6.25)

lap swim: 10 min. 

AM - 10 Little Black Mt.  Joined Logan for the first of his two loops out in the desert.  The morning was great.  And I felt pretty good.  Hip had only a slight twinge for a little and then things went well.  Could have done (and wanted to do) more, but decided that I should hold off through the weekend - no need to do something stupid and then feel junky next week.  (NB 101 95)

lap swim: 15 min.  Feeling pretty good on my swims.  It isn't a long time, but I am starting to get a better feel for my breathing.  And the extra time today wasn't a big deal at all.

Good recovery week.  Feeling good now at the end of the week.

Goals for next week:  Bring the mileage up a bit, try not to push the pace too hard, but give myself one more week for that to come around.

AM - 10 Hell's Hole.  Got a few miles before practice around the neighborhood and then ran down into Hell's Hole just a little with the team and then a few more around the neighborhood after.  Really feeling pretty good right now.  (Barefoot '11 84.5)(Oregon 14.75)

lap swim: 10 mins.  A little more tired in the arms than last week.

afternoon - 6 Lower Grapevine - Long Hill.  Out for my first afternoon run in awhile.  While it was plenty hot, it wasn't too bad (much hotter days are to come - this week even).  Felt pretty good while taking it pretty easy; except up the hill - which is something I will be working on this summer).  (Triumph  745.75)

AM - 10 Grass/Dirt.  Went over to practice and ran some on the grass and then we went up to the dirt mile and ran 4 laps.  Boys looked strong and the girls responded well to a discussion about group running.  Finished with a little more.  (Barefoot '11 87)(NB 101 102.75)

lap swim: 15 mins.  Felt pretty strong swimming today.  It takes awhile, but then the time gets moving.  I would imagine somewhat like a person just getting into running and watching his watch all the time and it has only been a minute or two.

AM - 10.5 Green Springs.  Around the neighborhood before practice and then up to Green Springs.  Sent most of the group a little shorter and Tyson and I had an interesting talk on the beginnings of man.  Finished up with 8xbarefoot striders and some more around the neighborhood.  (Barefoot '11 88.5)(Mana 14.75)

lap swim: 10 mins.  Got a out little later in the afternoon to swim and wasn't sure if I wanted to, but decided to anyway and ended up enjoying it.

afternoon - 6 Lower Grapevine.  And then went straight from the pool to the run.  Took Lower Grapevine and Long Hill again (like the other day).  Hit the fountain at the Parkway for some water on my shirt - which I wore as a hat, it was a saving grace on a very hot day.  (Landreth black 1028.35)

morning - 5 Grass.  Kind of all over - grass, home, back and then around a bit at the kids' club.  (Barefoot '11 92)(Five Fingers 460.1)

lap swim: 10 mins.  Felt a bit off on my swim today.

evening - 10 Club.  Dang hot!  But a good run nonetheless.  Felt pretty decent other than the heat, which I am just too old to defeat any more.  (Oregon 24.75)

AM - 9 Fields.  Went out to PV Park for practice where I ran a loop to get some mileage numbers for the team and then we went out and I did it again.  Hip a little tight this morning and a little drained from last night's heat - but not bad.  (Barefoot '11 92.5)(Rocket 17)

lap swim: went to the lake with the fam and swam a little there - mostly just for fun to see what it was like to swim outside of a pool.

AM - 14 Utah Hill.  Ran the loop up on the front side of Utah Hill.  Felt pretty good throughout, but got tired at the end.  Up by Dead Cow Pass, a little coyote ran out on the dirt road in front of us for a few hundred meters and then he slid to the side trail and we ran right along side of him for a little more.  Something was obviously wrong with him to let us be that close to him.  (NB 101 116.5)

Pretty good week getting back into a little more of a schedule.

Goals for next week: Mileage right around the same 80-85'ish.  Keep an eye on the hip and not let it get hurting too much.  Get to the weight room 2x's.  And maybe get into a little bit of a workout one day.

AM - 12.75 Parkway.  Ran a few on the treadmill before practice while Ally was out running.  Then for practice we did Parkway and Corey and I added a couple more.  Then a little with my girls.  Felt pretty good today except my left knee which decided to start aching over the weekend - kind of the stiff, puffy ache that just won't go away - it bugged me just a little on the run.  (Barefoot '11 98)(Altra 170)

lap swim: 10 mins.  Felt good on the swim this morning.  Could have done more quite easily, but have a double run today, so no need to push anything.

afternoon - 6 Lower Grapevine.  Put on a soaked hat and kept my shirt on to see if it would help it feel cooler.  It actually worked - even though it was 104, it didn't feel a bit over 102.  Felt good.  Pushed up the hill pretty hard.  (Triumph silver 576.8)

AM - 10 Buena Vista.  Went to get on the tready for a couple before practice, but the girls all started getting up.  So I took Elin in the stroller and we ran around the neighborhood, then over to practice where we ran with the girls on the Buena Vista loop, then we finished with a couple more around Dogtown.  It ended up being quite awhile on the feet for just a 10 miler, but it was fun to push her around, and it is fun to run with the girls team.  (Free 480.45) 

lap swim: 15 mins.  Getting pretty decent at this swim stuff - at least from where I was at.

AM - 15.5 Dirt.  Got up a little earlier and went up to the Dirt Mile to run some 400's with 1 min. rest.  Hadn't done anything quick for awhile and this was the first workout since UVM, so I didn't want to do too much.  Warmed up for 2 then hit 1:20, 17, 18, 11, 14.  Felt pretty good.  The first few I was just warming up and getting used to the type of speed again.  Next week I'll add a few more in and hopefully keep the times down a little more.  Then over to practice and went back to the Dirt Mile for some laps to work on pacing with the team.  Finished with 8xbarefoot striders. (Barefoot '11 95.5)(NB 101 129.5)

lap swim: 10 mins.

afternoon - 8 Parkway/Hell's Hole.  Elin wouldn't sleep, and it was a little overcast and cooler than the last couple days, so I took her out on the run.  It was pretty dang windy, but that with the clouds made a nice temp (comparatively), so I decided to extend down Hell's Hole and see the damage the floods this past winter did to the trail - not bad except in one place where it is totally washed out.  E like the run and slept for only about 30 mins.  Took my hip about a mile to warm up - I hate going out in the summer afternoons because of that hip pain, but usually after 1-2 miles it loosens up good and life goes okay.  (Kinvara 416.65)

morning - 3.5 Grass.  Not much this morning as it was pretty busy.  I had to get all the stuff ready for the Kids' Summer Running Club's race and get ready for a stinking coaches meeting at the District.  So that limited my running a bit.  Okay though, since I hit a big day yesterday and will get a good run in this evening at Club.  (Barefoot '11 99)

lap swim: 10 mins.

evening - 10 Club Run.  Good solid pace throughout.  Not nearly as hot as last week and that helped significantly.  (Rocket 27)

AM - 10 Coral Canyon.  Ran a little on the tready before practice.  Met at Coral Canyon and ran their paved trails up and down and looped across Highland then I added a couple more to hit the 10 for the day.  A little tired in the legs, so I really didn't mind the easier pace.  But not feeling too bad overall.  (Barefoot '11 99.5)(Boston 657)

Hurricane River Trail Run 23:50

AM - 13.5.  Went over with Steve to this little trail race in Hurricane.  Hadn't planned on doing it until last night, so I wasn't too geared up - but figured it might be fun.  We got over there and ran the course and then a couple more miles to warm up.  Then signed up for the race.

Really didn't figure there would be too much competition; but you never know, so I tried to get myself ready for a hard race (besides it was just 4 miles, so I wanted to make myself push pretty hard).  The start was a little loop around the park (to gain the mileage that the trail didn't give us) and about .75 on road - some of that was dirt road.  At the start my mind wanted to go, but my legs didn't and I almost fell (it was like someone tripped me, but no one was around - it was no move in the legs - kind of weird).  Nobody went out too hard and I quickly established a lead.  Then we entered the Confluence Trail area and dropped off a big hill.  It was so steep and rocky that it was hard to run fast on.  The bottom of the trail, by the river, was neat and a cool place to run.  I had seen Steven in 2nd on one of the turns and just tried to keep in mind that he is running well and would push me if I backed off.  That kept me pretty solid.  And then up the big climb out of the river I felt pretty strong and moved up the thing pretty good.  At the 3rd mile I actually hit the water (all over my head and one quick drink) since it was pretty warm.  Then ran it on in at a decent pace.  We then finished up with a few more miles with Dustin.  Not a bad little race and a moderately challenging course with the temps, the trail, and the big climb out of the canyon.  (NB 101 143)

Week was pretty solid.  Mileage felt good.  Keep battling with the hip and seem to be not winning but at least holding on in a positive way.

Goals for next week: historically this is a pretty high mileage week for me as I hit a longer run Monday (and maybe a double) and then a good run on Saturday too.  So if the body is willing... it seems like the mind is.

Steven Abraham Lincoln Hooper Pope Memorial Fun Run   2:04:30

AM - 17.25 Goldstrike.  Up at the buttcrack and on the road to Enterprise.  The run is growing larger (which may be good or bad - I don't know.  I did, however, get to ride the Elite Van with just Scott and I, which was the last to leave and last to arrive, plus a private bathroom in the back seat of the van!).  But as usual Clyde and Steve and I had a good time out running on one of my favorite runs.  This is the best I have ever felt on this run, and the temps were nice, which made it very worthwhile.  Clyde and I average just over 7 min/mile even though we never really pushed it - I don't think we could have if we tried; I know my legs felt okay at 6-6:15, but anything quicker would have quickly zapped them.  But I did feel strong on the hills, better than I ever have on those killers (I guess I earned the pink polka-dot jersey today).  Then of course the dip in the stream was as cold and pleasant as always!  (NB 101 160.25)

morning - 11.25 Lower Grapevine/Parkway.  Didn't sleep well last night, so I slept in until practice.  Luckily it was a little overcast this morning, but more humid, since I needed to run more after practice.  Felt pretty tight - especially in the hamstrings - and a bit worn down this morning.  (Barefoot '11 100)(Landreth blue 642.4)

lap swim: 15 mins.  Hadn't swam in a few days, but felt pretty solid in the pool today.

afternoon - 7 Lower Grapevine.  After holding out for a possibility of a storm, it was clear nothing was going to happen.  So I headed out around 3:30, but it was pretty nice out (compared to what it could be).  Took the lower hill and then dropped into Coral Canyon and ran back up that hill too - trying to run the hills stronger than the rest of the run.  Left hip warmed up quickly and didn't give too much trouble, but left hammy was super tight.  (Stratus grey 809.85)

morning - 10.25 Green Springs.  Still really burned out (just physically tired).  Should have gotten up to run 400's this morning, but I was just spent and with my hammy acting up so much I was also a little hesitant.  So ran over to practice and we ran up into GS and then 8xbarefoot striders, followed by the run home including up around the 5th ward.  Hammy felt better than yesterday - a little more loose.  (Barefoot '11 101.5)(Oregon 33.5)

afternoon - 8.5 Dirt Mile 10x400's.  Ran the tready for a few before Al got home from school.  Hip felt decent as did the hammy.  Moved it up to 6:00 for 1 1/2 miles and it seemed a bit harder than it should - but I figured it was the heat in the basement, being on the tready, and a bit tired overall (skipped swimming today because I didn't feel like it and thought maybe it would help me feel a little more energetic).  Anyway, after 3.5 headed up to the dirt mile for some 400's.  The storms didn't pan out again, but it was a little less hot and there was some breeze to help cool me off.  None of the 400's were that great.  Just didn't have a lot in the legs and didn't want to push to much with the heat (should obviously do workouts in the morning), but ended up all around 1:20 (some lower) for 10 and felt like I could have just kept hitting that pace for many more.  (Ohana Racers 561.25) 

morning - 5.5 Grass.  Barefooting for a bit today at practice and then running around a bit at kids' club.  Tweaked my hammy that had been feeling a little better when I dragged my toe a bit and a pain shot right up through that left hamstring; it kind of loosened back up a bit, but I need to really be careful with it.  (Barefoot '11 106)(Five Fingers 461.1)

lap swim: 10 mins. 

evening - 10 Club.  Strong club run despite the heat.  Never amped the pace up majorily, but a solid run throughout led to a good average pace.  (Mana 24.75)

morning - 10 Fields.  Wimped out on an earlier morning run with Clyde, but hit a solid run at practice.  We did a 5 mile loop out in the Fields and I just doubled it.  Felt surprisingly good until just after 8; then I just wanted to be done.  Hammy - seeing a little bit of improvement.  (Barefoot '11 106.5)(Kinvara 426.15)

lap swim: 10 mins.

AM - 15 DC/Bloomington.  Ran part of the SG half course and then took it down to Bloomington and looped it and back.  Didn't ever push the pace, but it worked itself out to be pretty good considering as we just ran and chatted and tried to end the week on a good note.  (Boston 672)

lap swim: 20 mins.  Longest swim.  Felt way good; actually thought about going 30, but the girls came out and wanted to swim, so I joined them.  It is kind of like running in the way that you just get in a groove and go.

Solid week for mileage.  400's weren't great, but Thursday tempo was good.  Didn't like the hamstring struggles though.

Goals for next week: Walking the tightrope a little - so keep/get healthy.  Also need to get a lot of planning done for XC camp coming up.

AM - 13.75 Hell's Hole.  Started with 3 on the treadmill before practice.  Took the kids down into Hell's Hole for a longer run (for some of them), ending with 8xbarefoot striders.  (Barefoot '11 108)(Altra 182.25)

afternoon - 9 Lower Grapevine/CC.  Good run this afternoon.  Hip and hamstring felt pretty good (taking care with ice and Wintercrest) and warmed up quickly.  The weather was really nice out today so I added more - went down to the bottom of the Silver Mine Trail in Coral Canyon and back.  Pace was strong for an afternoon run.  Moderately overcast with a nice breeze from the northeast (but the rain clouds kept hanging to the north).  No swim today because Elin wouldn't take a 2nd nap clear until Ally got back from school and I was out on my run, and I got a lot of miles in today so I don't want to overdo it.  (Stratus black 842.7)

AM - 10.25 Dirt Mile.  Just under 3 on the tready and then practice to the dirt mile and 3 laps.  Added more on the way home.  Glad it was a single day; although I don't hurt, I am tired. (Barefoot '11 108.5)(Landreth black 1031.1)(NB 101 167.25)

lap swim: 10 mins.

weights

morning - 11.75 Middleton.  Good run with Ryan, Devin and Steven joining us.  Devin is running very well and should really be in the mix for a top 5 spot at State (hopefully 3!).  8xbarefoot striders.  (Barefoot '11 110)(Oregon 43.75)

lap swim: 15 mins.

afternoon - 7 Lower Grapevine/CC.  I think today may have been the end of our clouds for awhile.  I wasn't able to get out until later in the afternoon and they were mostly on there way out.  Didn't really hit the hills hard like I need too, but it felt like more of a go through the motion type of day.  (Triumph silver 583.8)

morning - 4 Grass.  Nice grass running, but nothing else.  I am just a little bothered by my hamstring and it worries me that it is still bugging (although there has been improvement).  So I am trying not to stress about only going so little this morning.  (Barefoot '11 114)

lap swim: 20 mins.

evening - 10 Club.  Another strong club run - 6:24 ave.  Warm, but held up pretty good.  Hip and hammy also held up pretty good.  (Rocket 34.75)

morning - 8.5 SGM finish.  Met at Vernon Worthen for practice.  Ran a bit barefoot and then up the course for 3.5 and back.  Kind of a wimpy total for today, but needed to plan out camp stuff and I decided not to throw in another run just to keep the leg stuff feeling decent.  (Barefoot '11 115.5)(Rocket 24)

weights

lap swim: 10 mins.

AM - Utah Hill.  Didn't really want to go 20 this morning, but Logan and Clyde were and so I just joined in.  Turned out okay.  Feel a bit beat up and tired at the end of the week, but it was actually nice to get a long run in and the temps were as great as you could ever wish for in mid-July.  (NB 101 187.5)

Week started strong (which may have contributed to my tiredness) and held up okay.  Good to get in the weight room again - at least as far as I think it helps my overall strength and my hips a little.

Goals for next week:  Want some decent mileage.  Don't want to go overboard on Thursday night so I can run decent up at Enterprise on Saturday.

morning - 12.5 Junction.  Over to practice and then out to the junction.  Good run for a Monday morning, but the heat was brutal; I had major cottonmouth.  (Altra 194.24)(Barefoot '11 120)

lap swim: 20 mins.  Felt easy cheesy - loved it.

afternoon - 9 Lower Grapevine/CC.  Thought I timed the clouds out pretty good, but then they stalled out and left me; so it was pretty hot.  Did the usual soaked shirt and hat deal and that kept me a little cooler.  Pushed the pace pretty decent (but no watch, like usual in the afternoon).  (Free 489.45)

AM - 14.5 Green Springs.  Elin was up early, so I took her about in the jogger this morning before practice.  Then we ran up Green Springs and finished off with 8xbarefoot striders.  A little tired on today's run - looking forward to an ice bath this afternoon.  (Barefoot '11 117.5)(Kinvara 439.15)

weights

lap swim: 10 mins.

AM - 12 Hell's Hole.  Ran a few before practice and then dropped down into Hell's Hole for some hill work.  Tyson and I ran 4x1 min and 3x30 sec.  He really rocked - it will take something special to beat him this year.  Added a bit more up the side canyon where were running hills to get our mileage and then back.  (Boston 683.5)(Barefoot '11 118)

lap swim: 10 mins.

afternoon - 9 Lower Grapevine/CC.  Planned on only hitting 6 as it was hot today (108 out the door, although the news said only 101?) and I had already hit a good hill workout today, but decided to drop off the Coral Canyon side of the hill.  Good thing I did since it led to my best find ever in a run.  The water tank at the top of Highland was shooting a ton of water out a release pipe.  So I soaked my shirt and hat in it and went on.  It felt great, good enough to drop all the way into the Silver Mine Trail to make the 9 miler.  On the way back the water was still running, so I sat in front of it and just got soaked - it was great!  (Triumph 754.75)

morning - 4 Grass.  Easy on the grass today and at kids' club.  Felt really good - nice to have a recovery run.  (Barefoot '11 122)

evening - 10 Club.  Took the loop a bit easier this week.  Felt pretty good.  (Oregon 51.75)

morning - 8.25 Webb Hill.  Met over in Bloomington Hills for practice.  Ran up the Fireside trail and then 2x Meat Grinders.  Didn't really nail the pace, but ran solid, to try and not kill the legs for tomorrow's race.  (Barefoot '11 122.5)(Stratus grey 817.35)

Didn't get weights in this afternoon with the team because I was working on getting the trailer set for camp next week.  Also no swim last two days - again, so I can have a good effort Saturday.

Enterprise 10K 33:21

Got up early and took the family (with Mom and Dad) up to Enterprise - Ally was also running.  But we didn't get up there as early as I wanted (and I spent the time we were up there in the bathroom - which actually got my stomach calmed down, luckily); so hardly any warm up - probably not even a mile.  It worried me since it usually takes a couple miles to get the hip warmed and a couple more to get the legs ready to fire.  I would have liked to run up to the start+ (4'ish miles), but it didn't work out.

1-5:16, The course was new this year (which actually ended up being very good - I really liked it).  It was out toward the res. and into town and then out to the highway junction and back into town - so kind of a out and back loop with no real net loss or gain of elevation, just very gradual down and up at 5500ft.  It took away the speed of the race (the old usual Utah downhill burner), but I really liked the fairness of the course.  Anyway... just settled in a step behind Glen Tucker (who was down visiting his family - good to see him again, it has been a long time) and Clyde.  After maybe a half Clyde stepped back a little and I told him that I might as well at least try and go with Glen - he is quick and has run many good races, so that would bode well.  So we just chatted it up as we wove (not bad though) through the 5K'ers for the next few miles.  2-5:15, Didn't look at my watch at all for the first 5 miles - not mile pace, or current pace, anything; just tried to stay relaxed and run with Glen.  3-5:26, We had a little head wind throughout the first 5 miles of the race (until the turn), but I really didn't notice it much after the first mile.  4-5:21,  Right at the end of this mile I told Glen not to just slow up for me.  This was my one mistake of the race, but I felt bad having him just stick by me.  In reality he really didn't speed up a lot, but once I said this I resigned myself to falling back instead of continuing to stick (even if it was just a little longer).  5-5:40, 4 and 5 were the more gradual uphill miles - not bad at all, but it just kind of wore on me.  This is were Glen gapped me by about 15-20 seconds.  6-5:24, Coming off the turn to the highway I started to feel better again and thought I might make a push to the leader.  I brought it back to about 10 seconds, but then I struggled to hold the last 3/4's and Glen also kicked it in a bit and regapped me and then some.  .2-5:35 pace,  breathing was shallow and I just ran okay in. Cooled down for 4 with Clyde and Glen.  (Rocket 35)

Felt pretty good about my effort.  When my dad asked how long it would take me I told him 33:18, so pretty close!  I could have been a bit quicker - I think next year, if life is good 32 something is surely in the mix.  I was really proud of Ally, she set a 10K pr and broke her goal of under an hour.  Also fun to see people, like Neuman (and his fam), at least 15-20 kids from the Kids' Club races, other friendly faces and distant relatives from my dad's hometown, and even saw Josh Decker (PVXC Alumni) who is back from his mish for a few months with a hideous broken leg - bummer, but fun surprise to see him.

Mileage wasn't quite what I wanted this week (mostly because of the weak mileage today), but it was a good week: enjoyed the race, had the awesome water experience the other day, team is improving, and so life is good.

Goals for next week:  PVXC High Altitude Camp week!  Have a fun (and uneventful) week with the team up at Pine Lake.  Enjoy my running in the mountains.  And have fun with the family the last couple days of the week at our camp in the same place.

AM - 10 Middleton.  Out and back into Middleton early this morning so I can get ready to go up to PVXC High Altitude Camp!  (Altra 204.25)

afternoon - 5 Camp.  An easy 5 with the top boys to shake out the legs.  Tried (kind of successfully) to find a trail around the lake.  (NB 101 192.5)

AM - 12 Camp.  Went up to the lookout and then down some of the four wheeler trails.  It had rained all night and was still going as we got started.  It made for some pretty crazy mud moments, but it was also very neat and Pacific Coast-like.  (NB 101 204.5)

afternoon - 3 Camp.  Just went down the road from the lake.  My legs were very tired and the altitude was hitting me big time.  (Triumph silver 586.8)

morning - 9 Camp.  Went up the mountain today for some extended hill work.  Climbed from 8100 ft. to over 9000 ft. in just 3 miles - just up, up, up.  Boys pushed a solid pace on the way down and then I extended around the lake for some more.  (Triumph silver 595.8)

afternoon - 3 Camp.  Just another 3 this afternoon.  Notice that the altitude really takes it out of me as we get started and it takes awhile to get into any rhythm.  (Landreth blue 645.4)

morning - 11 Camp.  Last day of PVXC High Altitude Camp.  So we went down the main road and back, then I extended a bit up to the junction to the overlook and Great Western Trail.  Felt a bit better today.  (Stratus grey 828.6)

morning - 10 Camp.  After taking the XC team home yesterday, I loaded up the family and we headed back up to Pine Lake for some family reunion camping.  So I took yesterday afternoon off and headed out this morning.  Had a very enjoyable run up to the overlook and then down the Treasure Trail (so named after our horse saving down that trail at last year's XC camp!).  Should have gone more, but I figured I should get back with the family.  (Triumph silver 596.8)

Skunked today (bummer!).  I went to bed not wanting to get up early to run, as we had to make breakfast so I would need to get back.  And then when the baby was up all night, that just cemented the deal when my watch alarm went off.  So a bad end to a great week.

Week was a lot of fun.  PVXC High Altitude Camp was awesome: we survived the rain and lightning (and more rain and lightning!), had some good classes, had some good runs, and had great bonding moments.

Goals for next week: My mileage will be back up (in fact, it will probably be over 100, as the family is out of town and all I'll have to do is run).  Want to hit some good tempo type of stuff.  And I will get back into the pool for some swim time.

morning - 15.75 Fields.  Great long run with the team today.  Dropped off kids along the way as they hit their distances and Tyson and Devin and I continued on for 14.  We hit a good solid pace throughout and had a good 2.5 mile controlled tempo section.  Added Molly's Mile at the end.  Best news of the day: JP focusing just on XC (this is going to have amazing effects on our girls program!).  (Barefoot '11 123)(Oregon 69)

lap swim: 10 mins.  Hadn't swam for over a week, so I didn't take it too crazy.  Felt good to get in the water.

evening - 9 Bloomington Hills North Park.  Went over to this park to see if maybe it would be a better fit for our region XC course.  Ran a few laps first to get a feel for the layout and then designed out a course and ran it twice.  I actually really like it - but I like running on any grass, so I should get some more opinions; but I think a definite possibility (with less conflicts than any other park around also).  (Barefoot '11 132)

AM - 11.25 Lower Grapevine.  Went out for 3 before practice and then we went out to Lower Grapevine.  Finished up with striders and the run home.  Pretty tired from yesterday's mileage.  Bummer news of the day: JP is back to soccer.  (Altra 214)(Barefoot '11 133.5)

weights/plyos

lap swim: 20 mins.  Got in a good groove and would have gone a lot more had I not been worried about wearing myself out more than I already am.

AM - 13 Hell's Hole Hills.  Ran around a bit before practice and then we headed to Hell's Hole where the boys proceeded to remind me that I am getting older over and over again - 6x1 mins. and 8x30 secs.  It took a few minuters to get the legs rolling, then I was doing alright, but the 30 seconders about brought me to puking each time.  (Barefoot '11 134)(Ohana racers 565.25) 

afternoon - 6 Upper Grapevine.  Was planning on running Dino Tracks, but I just felt like junk (even walked up a couple hills), so I just kind of grinded it out and got done.  Ice bath wasn't great, as I was low on ice (but yesterday's was a good one - even though it felt like it did little this morning - and I got more ice for another one tomorrow).  Have been loading up on drinks and everything today to try and get hydrated again.  Legs have just been cramping like crazy and this afternoon's run was hideous for my hip - never warmed up at all, hurt pretty much the whole time (it is not a pain that is fun to deal with at all - in fact almost excruciating today); I think it has been set off more by my tight and dehydrated muscles.  (NB 101 210.5)